2933: How To Choose The Right Gym for You !

14:27Sal Di Stefano:Yeah, I mean, at all times, there was 10 other of my peers competing and training there. That gave me this, like, man, I thrived in that culture. And I liked that. And heavy clanging weights and just hard training. And I'm looking over like, oh, man, he's staying here. I'm going to stay here. It just fit where I was at. I have no desire to lift or reserve. In fact, what I love about this, the culture is quiet. I walk in and there might be one other person inside the gym. And sometimes there's even not a front desk person. So I walk in and I check myself in. And I walk over to the always open treadmill that I walk on and warm up.

15:10Sal Di Stefano:And I actually like kind of being unknown and undercover. And there's a couple of regulars that we see each other. And they're like, hey, man, how you doing? And it's like a small way. So that's a very different culture. So do you think that part of this is actually maybe understanding who you are, where you're at? 100%.

15:31Adam Schafer:Absolutely, 100%. I think the culture has to match. Basically, it has to feel good to you. It has to be a place that you want to show up to. Now, for most people, what that looks like is a friendly staff that knows your name. It's a lot of encouragement. This is the average person we're talking about, right? Lots of encouragement. and you start to recognize people and you show up because of those people. That's typically what it feels like. Now the hardcore fitness fanatics, the bodybuilders, the athletes, they're probably gonna wanna be in a culture that drives them. They're probably gonna wanna be in a culture that motivates them to get that extra rep, to push themselves extra hard that's gonna get them to wanna be, essentially squeeze out that extra 1%.

16:17Adam Schafer:I could totally see that. I could totally see being a competitive mindset, walking into a facility that is a competitive culture.

16:24Sal Di Stefano:Which, by the way, okay, this is part of why I think the CrossFit formula was so successful was because they built it around the games. They built it around. There was this already a built-in competitive thing that even if you weren't going to be in the CrossFit games, you were doing the workouts that the athlete was doing. So there's this competitive environment. So you wanted to work out with other people that were working out to be competitive too, which was something, whether that was strategically planned or not, had to play a massive role in that because you automatically create this. So my good friend - Because you would never be, name a CrossFit athlete that would work out in a normal gym.

17:03Adam Schafer:Yeah, no. No. No. My friend Chuck, a good friend of mine, he's a pastor at the church I go to, he loves CrossFit and I love to tease him about CrossFit. We always tease each other about stuff. I'll give him weird theology questions. He asked me fitness and I, we tease each other, but I'm always like, okay, what is it about this CrossFit gym that you go to that you like so much? Because, uh, you know, I know there's better programming and there's better programming for him, the whole deal. And I said, is it the competitive nature? And he says, I'm not trying to be a CrossFit athlete. I'm not trying to compete in the games.

17:35Adam Schafer:He goes, but, uh, when I go in there and I try hard, everybody's really encouraging. and so it's less about, it's competitive but it's really about the encouragement you feel in the community as you're trying to do your best so it's less about, for the average person I'm trying to be as good as that person over there although those people exist it's more about, man, I'm trying hard and I never had anybody cheer for me he actually told me a story of his first time he did a Murph which is that crazy wad that they do and everybody was racing and he was one of the last people And he said everybody waited and was cheering him on as he was going.

18:11Adam Schafer:He'd never experienced that before because all of his workouts before that were kind of on his own, by himself type of deal. It's like being on a team. Yeah. Exactly. That's exactly right. It's that community that people get from there. And culture, if you look at all this stuff, because notice I didn't say in here equipment. Notice I didn't say in here cost. People will often say they're canceling a gym membership because of the cost. but gym memberships are cheap in comparison to the other things that we spend money on all the time every gym membership is less than your cell phone bill nobody ever canceled a cell phone bill because it cost yeah the reason why they cancel their gym membership is because they don't see the value in the money that they're spending but when people are bought into a culture it's worth every penny and they stick around it's interesting to think about because too like i know cross it

19:01Justin Andrews:was kind of like a big change and shift in the industry and then there was like all these subcultures that that came out like you got power lifting gyms that were like i wonder how much that grew in itself because i've seen quite a few and i've and you know and i'm drawn to that somewhat just like you know if you're around competitors for bodybuilding or you know just to have these different kind of uh specified segments of fitness where people really like you know are passionate and they get into that type of style of training, I feel like we're kind of coming back to the general pop again and we're trying to figure out just getting people back in the gyms because it was like I feel like COVID really disrupted that progress, but it was cool once you started seeing all these little subcultures pop.

19:47Adam Schafer:Yeah, and the reason why I'm talking about this is I think when people shop for a gym, I know this because I ran gyms, what they look at is they look at convenience, they look at equipment, the flashy stuff. I'm going to tell everybody right now on the podcast, the flashy equipment, all that equipment plays almost no role in your consistency. I'm going to tell you that. It's a fact. I have run gyms with the worst, oldest equipment and we crushed because our culture in there was so awesome. And then I've been in gyms that look spectacular and you feel the dead culture and you know that they struggle.

20:19Adam Schafer:But people hear what they do. They walk in. Oh my God, it's got all this great equipment and the price is good. This is the gym I want to join. That's not the decision. that's not how you should make your decision what you need to do is go in there for a month walk in work out and if you say to yourself i want to be there i want to go there so i like to be in there i like to be around these people i really like to be there that's the predictor uh the best predictor of uh consistency is that right there it's not equipment and it's not even price everybody price doesn't play a huge role now if it streams it will it doesn't play a huge role although that's

20:54Sal Di Stefano:what the survey actually said. So to your point, I think the point you're making is a great point because the three C's are technically actually cleanliness, convenience, and cost. But what you're making the case for, I think, is what will result in a better results for the person. So I'm going to throw a wrench in this conversation.

21:17Sal Di Stefano:Where is it or how does somebody determine that what they think is the right culture for them is actually the is a bad culture and i'm going to use use an example so i don't insult everybody else i'll just insult you that's fine so because i know i know this will be this this will be hard for a lot of people to see this i know you you are self-aware enough that you can yeah you know what you struggle with you openly have discussed body dysphoria so there's part of you that probably is has got a natural draw to want to maybe even work out or be around like a bodybuilding culture like I like. And, but would you say that's a good culture for you to be?

21:59Adam Schafer:No, no, no. I think for the average person, and I'll go back to myself, I'm not avoiding it. I think for the average person, step one is a culture that makes you want to show up because consistency is the biggest problem. So before you get into, is this the right culture for me? Does it make me want to show up? Let's just start there. Let's just start there. You show up for a while. then you can ask yourself a question. Is this the right culture for me? But consistency is the biggest problem in fitness. We know this. A subpar workout done consistently does better than the perfect workout done inconsistently.

22:30Adam Schafer:Now, myself, for myself, the reason why a majority of my workouts are not done in bodybuilder gyms is exactly for what you're saying. Yeah. I love the bodybuilder gyms. Yes. But when I spend too much time in them, I get too embroiled in that culture of trying to get as big and muscular as possible. And I know this about myself. And so 95 % of the time when I'm in a gym these days, it's more of a like, not really a country club, but more of that kind of style of gym that's got other amenities, got a steam room. The average member is much older or families. And I do better in those because that culture is healthier for me, for sure.

23:14Sal Di Stefano:I like that you framed it that way because I do think that we have obviously a very divide in the audience that's listening. We have people that listen to the show that are very inconsistent and are trying to build a routine and change and be healthy or just getting started on their journey. And so the fact that you framed it that way I think is so good because I think you're right. Don't overcomplicate this. If it's something you enjoy and the culture is amazing and you're drawn to it to make you consistent, start there. Then the other half of our audience, which I think are, call them fitness fanatics, call them really consistent people, whatever, how you want to label them.

23:53Justin Andrews:You have to have a come to Jesus talk to yourself.

23:55Sal Di Stefano:These are people who love listening to podcasts, been listening for years possibly, or maybe they just found it, but they've been working out for years consistently. And they're drawn to a culture or a modality potentially not ideal for them. You're right.

24:09Justin Andrews:I mean, I even just listen to you guys. I would have an itch to go some super competitive athletic or power lift chip. It's not going to be good for me. Not at all. And so, yeah, to your point, I would steer more towards a racquetball or something with leisurely activity attached to it, more of a chill vibe.

24:30Adam Schafer:Yeah, no, and again, just to go back.

24:32Sal Di Stefano:Because there's a ton of CrossFit, Orange Theory type of people listening right now. They're like, I see this is what I'm saying. I love this culture.

24:40Adam Schafer:These are people that call in who like, I've been doing orange theory for three years. I can't see results. I'm tired. What's going on? It's like, okay, good job on the consistency. We got to change the workout. And it's hard for them to break up with. Yeah, because they've become so attached to the culture. But it's no longer serving them.

24:54Sal Di Stefano:Yeah.

24:54Adam Schafer:But step one is be consistent.

24:55Sal Di Stefano:Yeah, no, that's why the way you framed it was perfect because I also don't want, and I think this is a great way to talk about things like CrossFit and orange theory. Because I know sometimes if you've been listening for a very long time, it could come off as if we're just bashing or hammering that listen if someone's never worked out in their life before and they their first year of working out they spent a year of consistency at orange theory i'm celebrating that like i'm not making them feel terrible that it's a terrible it's like because to your point right now because that made them consistent so great job we started okay now let's evolve yeah now let's understand that you you needed that motivation to get to the gym with the of the community the competitiveness of the crossfit or whatever thing goes you've now built the habit you've now reaped some of those benefits you now consider yourself a person who works out now let's evolve and find the better routine for you no different than how all of us are admitting right now about ourselves i know that going to that that bodybuilder gym right now is not the ideal focus for me in my life right now i care way more about being a father a partner, a business owner, a health and longevity.

26:05Sal Di Stefano:Those are all Trump looking like a bodybuilder. So what am I, why would I even put myself? But I know I like that and there's that edge to me so that I don't belong there. I don't belong there right now.

26:16Adam Schafer:Well, just to add to what you're saying, Adam, when you look at the facilities with the best consistency, okay, so the ones that people go to as beginners or not, fitness fanatics who end up sticking around and staying around for a long time. Those facilities have the best combinations of the thing you said, the culture that gives a motivation, but also appropriate workouts. And what are those facilities? These are personal training studios, by the way, also the most expensive personal training studio, good training studios with good trainers are the most expensive of all of the categories we think of.

26:50Adam Schafer:Cause personal training is done per session. You're not paying monthly. And if you do, it's expensive, but it's oftentimes per session to the tune of 50 to a hundred dollars plus personalized and i've been part of great personal training studios i've owned one and i've been part of other ones and i know of other ones you want to talk about consistency people go and they don't stop for years and years and years and it's because all those things that you listen it's the best workout for them because it's individualized they got a good trainer and it's a great culture and they

27:17Sal Di Stefano:just don't leave so that's actually what i i i pay a premium to be a member at a private studio so that's what i'm that's why it's a personal training studio yeah it's a personal training studio so yeah so if you have a trainer you're not paying a membership uh but he allows a certain amount of memberships to be there and he he tries to deter people from wanting to do it by charging kind of an exorbitant amount like yeah most people that are shopping for costs we go like this makes no sense i can go up the road to fitness 19 get three times equipment open longer for a fraction of the price why would i pay that unless you appreciate exactly some of the things that you're saying right now is like, I appreciate the cleanliness, the convenience, the lack of people that are in there.

27:56Sal Di Stefano:Everybody that is training is training with a personal trainer, unless you're paying that exorbitant amount like I am just so I could have that. Like that is, I value that. You know, I value that a lot right now. That's awesome.

28:06Adam Schafer:I've been reading more studies on the effects and impacts of probiotics and athletic performance, fitness goals, fat loss, muscle gain, that kind of stuff. And it's really remarkable to me because these studies are all coming back showing that there is an impact, a positive impact, that supplements that contain the right strains of bacteria, good probiotics, are performance-enhancing supplements. It's pretty wild, in particular endurance and strength. So I looked up the mechanisms. I'm like, what's going on here? Because we've speculated on some of this stuff.

28:43Justin Andrews:We work with seed.

28:45Adam Schafer:So Seed is a probiotic company. It's one of the best ones in the world. It's the only one that we promote. And we've also since gotten messages from people who said, well, it's taking it for gut health, but I think I'm noticing strength gains and stuff from it because I heard you talk about these studies. And it's legit. So I looked up, what are the theories? Like, what is it about these? Because, you know, the microbiome does so many things. There's probably a million different ways we can speculate as to how taking a probiotic would make you stronger. But here's some of the theories. It says, better amino acid availability can theoretically support muscle protein synthesis when training and protein intake are already in place.

29:22Adam Schafer:So, a healthy microbiome or using the right probiotics can take your current protein intake and just make it more effective. That's one. Other proposed pathways include lower inflammation and oxidative stress and gut muscle signaling via short-chain fatty acids. so in other words when you look at the data on uh how they affect let's say muscle gain there's a small effect on building muscle but there's a larger effect on strength so it just might be that taking a probiotic like seed is getting your cns to fire your cns fire a little bit fire more effectively and it's not a stimulant it's not caffeine doesn't raise your heart it's good for you how wild just shows you how integral the gut isn't that crazy well don't

30:08Sal Di Stefano:you guys feel like part of why this is so wild so crazy and surprising is because we always we we grew up in western medicine right that's what we and and the studies are all mostly designed that way and so we we have this very uh isolated approach the way that we do studies and we look at things uh rightfully so right i'm not bashing on it per se but it's it seems a little obvious to me because all of our systems work synergistically together that if you did something to improve any of those systems in this case we're talking about like digestive system in a healthy positive way that it would impact the other systems we see examples like we talk about other studies right now that are so fascinating wild like uh mitochondrial health things taking a supplement or red light therapy that improves mitochondria which is the engine in your cells we talked about this the other day and then oh my goodness it also improved like no shit it's like it's kind of obvious that and and really what makes it so profound is you know a probiotic is that useful or that helpful i think to your digestive system that it has that it not only does it help that but has even carry over into the other systems but it seems a little it's kind of obvious to me

31:19Adam Schafer:yeah and probiotics in general might even be more beneficial for athletes than um other categories

31:25Justin Andrews:Yeah, well, too, I mean, think about athletes and their nutrition in general and how that affects their performance. So to be able to now crank up the ability to fire more effectively by just adding in probiotics, that's a whole other factor.

31:41Sal Di Stefano:Well, especially since athletes are so fine-tuned that 1 % in any direction is such a massive thing.

31:48Adam Schafer:Well, it's more like this. Chronic gut inflammation is higher in athletes than it is in the average person. Is it the inflammation?

31:55Sal Di Stefano:because you're such high stress you're training hard yeah you're training hard all the time

31:59Adam Schafer:you're always you're always always always yeah you're always you're always tipping over into the too much yeah so like what are they uh so leaky gut syndrome what do they call it now intestinal wall permeability or something like that i think that's a medical term but leaky gut syndrome it's actually relatively common in comparison to the the the normal populace it's it's it's more common in athletes yeah because the inflammation how hard they push information stress and not poor diets you know you know what uh i'm glad you brought this up it's

32:28Sal Di Stefano:been a while since we've talked about this and i was just talking to a was a family member or a friend of mine i don't remember who it was i was trying to explain a leaky gut and um why it can be so elusive to people because at least in my experience i see two two common things one either one it's a food that person has eaten forever their whole life and so they just assume that they have no issue with it, which by the way, if it's something that you eat regularly your whole life and you pair that with an athlete who's pressing stress levels, it's more likely it'll be a food like that. Correct?

33:00Sal Di Stefano:Like it's like, you're exposed to it more.

33:03Adam Schafer:Exactly.

33:03Sal Di Stefano:You're exposed to it more frequently. All it takes is a time where that gut lining is vulnerable. I guess is one is with, for lack of a better term, uh, vulnerable. And then that food that you eat so regularly gets through into the bloodstream and now that your body is like, yeah, so it's hyper

33:18Adam Schafer:permeability. So your, your gut is permeable. Um, it's a smart, uh, barrier that allows the right things to go in and the wrong things to not go in and at the right time, it's very complicated, but when it's hyper permeable, uh, because of inflammation, um, or let's say your mucosa lining is deteriorated or, you know, you've got, you know, dysbiosis, right? You got bad bacteria overgrowth in your gut. Um, things get through when they shouldn't. And the way that the body can sometimes respond to that is by creating an immune response so you always eat eggs let's say and you've got some gut inflammation going on for whatever reason uh suddenly your body now becomes intolerant to egg proteins because of the hyperpermeability your body now mounts an immune system an immune response because it's it's picking up these proteins where it shouldn't be

34:08Sal Di Stefano:and they're like four innovators yeah well and then also to add to that why this is so tricky and can be elusive and hard to explain to people is sometimes, or at least what I've experienced, is it's a spectrum at how tolerable or intolerable your body is to it. So maybe somebody, and this is why I feel like sometimes it's so difficult to get somebody to understand this. So let's use your egg example. I've been eating eggs my whole, I eat 10 eggs a day every day for my whole life. Now, all of a sudden, there's something going on, but you don't connect it to the eggs because you just kind of have this low.

34:41Sal Di Stefano:Eggs are fine. Yeah, eggs are fine. I eat them every day. But you tend to always have this like low levels to systemic inflammation going on or gut issues. And you're not attaching it to the eggs because you've ate eggs your whole entire life. And this is just recently showed up, say, three months ago or a year ago or whatever like that. And that's always been consistent with you. But what you don't realize is that's what it is. That is really difficult. And then eggs are healthy, right? And so that's the other layer to this is just like, you know, we just assume it's going to be ice cream or it's going to be one of the obvious things.

35:15Sal Di Stefano:But I see that a lot. And again, because it's on a spectrum, you know, maybe it's somebody who doesn't have like, you know, like you had like very severe, like it was easy for you to point out. I wouldn't say easy, but you.

35:28Adam Schafer:It actually took a while, dude. When I figured it out, so this is when my gut was at its worst. It was eggs, nuts, legumes, dairy, yeast. and let's see, what's the last one? Gluten. And gluten. So those were the things that I was reactive to. Some of them more than others. Dairy was immediate. The other ones were a little less. After healing my gut and doing all the right stuff, which took a long time because I had to figure out what was going on. Now I can have all of them except for gluten. If I have it too many days in a row, it won't mess me up. Dairy, I got to stay away from. But eggs and legumes, nuts, no problem anymore.

36:08Adam Schafer:So you can reverse yourself out of some of those things.

36:12Sal Di Stefano:And to your point right there, you can be on a spectrum on those things because I feel like that's where I am with some foods. Like I can – gluten, I'm definitely more sensitive to that fact. I just did this last night and it was a wild reminder because it had been so long. My diet has been pretty dialed. I hadn't eaten a random place of pizza. I had four slices too, which is a lot for me. I haven't done something like that in a long time. And man, I just looked like a bullet. And I, because I've been telling you how much inflammation has been down for me. Like I've been, because of the, the, uh, microdosing trisepatide and my diet's been dialed.

36:48Sal Di Stefano:I've really noticed my inflammation has come. I got ahold of that really well for like over a month and a half, two months now. And I've, I've felt so good. And this was like kind of the first time I had pushed something, uh, like out of bounds like that. And I had gluten and I had a lot of it and it was like instantly like later that night I went, oh my God, like here's that inflamed feeling and look. But I also know that I have been numb to that because it wasn't like, I didn't like, I wasn't like on the toilet or I wasn't like, oh, like. Especially if you eat a little every day, you're kind of swollen every day.

37:21Sal Di Stefano:Yes. So that's what I mean. Like I've, I've kind of always had a little bit of there. So it's like you're, and that's what I mean by when we communicate this, it's really hard because some people have this kind of this low level of systemic inflammation because they're consistently kind of allowing something that their body's intolerable.

37:37Adam Schafer:I'll tell you what, like, cause I listed the common ones, but I would say 90 % of the time, this is probably going to anger some people. And I don't know why this is such a contentious topic, but 90 % of the time when I had a client eliminate gluten, they felt better. Like nine out of 10 times. I can think of one person. That's why I'm saying 90 where it didn't make a difference. everybody else noticed less pain more energy less inflammation less water retention just it's just one of those that i think most people do better avoiding some people can eat it so but i think a

38:11Justin Andrews:lot of people do a lot better can but i think some most people are just kidding themselves i that's

38:16Sal Di Stefano:what i think it is i think it's most like i could go do it you know what i'm saying but then i just

38:19Adam Schafer:have this like low level i get swelling like you do yeah oh man especially if i do well now you

38:24Sal Di Stefano:know i notice it now way more where i don't think i ever noticed because you tell me

38:30Adam Schafer:i come into work and i was like well you've been eating gluten buddy oh come on man my face oh i hate that yeah no it's remember we came back from england we were in the uk and i was having beer and i was having bread yeah uh and we were just we were there for like two weeks and i was

38:47Sal Di Stefano:like on a daily basis i was having and then flying too and then flying and then we interviewed uh

38:51Adam Schafer:jordan peterson and i watched that interview and i'm like whoa whoa dude yeah what's wrong i wonder

38:56Sal Di Stefano:too if there's something there i don't is are are we more aware of it or is there also something to be said about because you've you've now pulled it out and you've eliminated it for long enough then you become like ultra sensitive when you go back to it like is is there is there is there two

39:11Adam Schafer:different things going on i don't know i don't know but i do know if i have some i just have it once and i could tell i held a little bit well that's why last night it was like obvious to me

39:18Sal Di Stefano:it was just like instantly like a couple hours later i went up to the bathroom went oh my god It was so wild to me how much, yeah, physical change I could see. But not, like I said, and here's where it's deceiving. I've been so moderate to low calorie that it didn't, my digestive system didn't go like, I was able to process it, right? I wasn't like on the toilet or messed up from it, but I could see just the inflammation like throughout my whole, my face, my body, everywhere. I was just like, wow. And it wasn't until morning time that I see that pass or whatever. But I just think that so many people walk around to kind of close the loop on this whole conversation from what you're saying is like, and this is my point about how the body systems all affect each other.

40:06Sal Di Stefano:And then you struggle with building muscle and losing body fat. And you consistently have a lot of stress at work and you going through it with your spouse right now or have teenage kids or whatever. but like all those little things compounding and then you just and and because it's eggs it's a healthy food you can't wrap your brain around why am i not seeing the results why am i not losing the body fat why am i not able to build it's all integrated yeah to your point it's like all

40:34Justin Andrews:these systems need to be able to play nicely with each other and if one is off it's like the whole

40:40Adam Schafer:system's gonna suffer well what happens is and there's this is some of the stuff i hate about fitness media is you'll get people on fitness media who say it's about the calories and the macros and so cutting those foods out isn't going to make you leaner and it's like look if it makes you feel better if you're less inflamed if it positively affects your hormones which all of those things can be true by eliminating foods that you're really reactive to then it will help with fat loss it will help through your behaviors oh well it'll help through your exercise your movement how you feel it will help the way you sleep it'll help which which

41:13Sal Di Stefano:Which helps all those things right there. And it's, which I think as I, this is, I feel like I'm an old man. When we talk about stuff like this, I've lately, we talk so much about sleep, you know, and I feel like anybody who gets north of 40 can relate, you know, maybe if you're 30, you're rolling your eyes right now, but that anything that I do that impacts my sleep positively, negatively impacts all those, everything, all those things so much more. I mean, my joints don't bother me the same in my workouts. I've got better energy the next day. I mean, it's just my libido. I mean, all the things improve simply just by getting better night's sleep.

41:51Sal Di Stefano:And one of the number one things that can disrupt a good night's sleep is shitty digestion before I go to bed, you know, or inflammation going on. Like that's wakes you up in the middle of the night. So it's like this idea of like, oh, it's just simply calories in calories out. It's like, well, it's not that simple. There's more going on than just that.

42:11Adam Schafer:There's nothing like getting woke up in the middle of the night because your digestion's messed up. That's the most frustrating. It pisses me off. Or do you do what I do? If that happens, not often, but if that happens to me, I stubbornly lay in bed. I'm like, it's going to go away. I'm just going to get here. And just draw it out. I do something drastic. Yeah. It's coming out one end or the other.

42:32Sal Di Stefano:Oh, God. I get up and try to do air squats. Try to move it. In the house? Yes. I mean, in the room? Yes, dude. Just trying to wake up? What the hell are you doing, dude? Well, it doesn't happen to me a lot, but there's been times, I've told you guys recently, last time was actually at a hotel, was where I ate late in bed. I told you guys that. It was late at night, and it was just, I could, like, it was so bad, I was keeping up. I had to get up, and I'm like, I got to move, I got to move these calories.

42:53Adam Schafer:You know what's really frustrating? This happened to me recently. I didn't realize this. We were at a restaurant, and we were ordering food, and you guys know me and french fries. I got to love french fries. Love french fries. Any fried potato, for me, is like my favorite thing. and uh i see in the menu it says a side of french fries and it says underneath gluten-free available i'm like french fries where the hell's the gluten yeah what are you adding here you know what a lot of places do and it dawned on me there are definitely places well i'll eat the french fries and i don't feel so good the next day and i think it's the oils oh the oils no so it's not like some batter yeah it is yeah you ever have french fries that seem to have a little bit of a like a crust on us yeah dude they freaking put them in flour before they fry them.

43:33Adam Schafer:Sneaky bastards. Those, really? Yeah, dude, it happens all the time. It happens all the time. Because I'm thinking...

43:39Justin Andrews:Potato is gluten-free.

43:40Sal Di Stefano:How dare you? I'm thinking back... Is that true? Look that up. How common is dipping fries in flour?

43:46Adam Schafer:I think it's more common than you know. So you ever eat really good French fries and they're really good and they got a little bit of the crust on them? That's what it is. Well, you're

43:54Sal Di Stefano:hitting on something that's interesting to me because there's definitely times where I've ate fries and felt totally fine. There's other times I've ate fries and felt like shit.

44:00Adam Schafer:So now I feel like an idiot. I'm going to ask every time.

44:03Sal Di Stefano:Like some kind of oil. I just assumed it was.

44:05Adam Schafer:I thought it was because of the oil. And yes, that could also not make you feel good. But now that I know that they're putting flour in them.

44:12Sal Di Stefano:Very common.

44:13Adam Schafer:Very common. To be coated with flour or starch. No shit. Yep. To give their fries an extra crispy exterior and prevent them from getting soggy. See? Scroll down. Look at wheat flour, often used for heavily battered. Super lame. Curly fries. Oh, that's my favorite. Oh, it makes me so mad.

44:31Sal Di Stefano:so mad i love wow well bro i cannot i did not know that yep but it makes so much sense because i can literally think of like so many times where i've had french fries where they just went down so easily yeah no problem and then other times we're just like i think it was

44:47Adam Schafer:that just sat on me i think it was cheesecake factory i think that's where i was that sounds like that place is you know i think in and out watch it does it normal i think no in and out fries are i could eat a million baskets of those yeah and it feels it feels that way right so that's

45:04Sal Di Stefano:probably what i mean that makes so much sense now because there's definitely times and you know it's always those big fat crispy ones yes dude yeah and i love curly fries if i see curly fries on the menu i'm going for it not anymore damn dude you just totally blew my mind right now listen it ruined my day when i read that well i mean actually it's exciting though because i it's always pissed me off that it's like this i felt like i'm rolling the dice when i have french fries sometimes because sometimes i'm like it's they don't bother me at all now you're going to be that

45:31Adam Schafer:that that door that's going to say well are the fries i think now that you said now that you

45:36Sal Di Stefano:described it and you said it i think i can guess i don't think i need to ask i think i think it's pretty obvious the ones that are probably doing that you know and it's probably do you have celiac like oh no i just like i get a little gassy yeah you want to punch yourself yeah be that guy yeah

45:52Adam Schafer:I just blame it on my wife. My wife wants to know this. She wants to ask if there's gluten in these fries. Roll my eyes real quick. Allergies. You know, wives. You know what I mean? All right, here's the fries. I'll take them. I thought they were for her. Anyway, hey, I want to bring up something really interesting that I read about. There's this famous study done in the 1980s. They call it the famous nun study. Like nun, like a Catholic nun? Like flying guns? Yes, dude. and it's really cool. So this famous nun study. Is it like one related to sex and not having sex? No, no, no, no, no. It was related to brain health.

46:29Adam Schafer:Oh, that's not the right time we're going to go. So here's what they did. I don't know why you said that. What do you mean, why?

46:35Sal Di Stefano:That's a person. They definitely abstain. Yeah. I mean, I would think that's what the study would be on, wouldn't you? So it was a study.

46:40Adam Schafer:You're like, what's unique to them?

46:42Sal Di Stefano:That's not the only thing that's unique.

46:45Adam Schafer:So it was a longitudinal study on aging and Alzheimer's disease. By the way, I sent it to Max Lugavere. He wasn't familiar with it. I'm like, dude, you got to check this out. It's really, really cool. Now, what's cool about it is that when you study a bunch of people, by the way, this was a large study. I think there were 678 sisters that were in this. What's difficult about studies is you have wildly different lifestyles among people typically. So you got a lot of controls to figure out. Like, what is it? Is it this? Is it that? Well, when you have a bunch of nuns, a lot of that is controlled.

47:16Adam Schafer:They live very similar lives, very similar diets, living conditions, education, lifelong habits. None of them smoked. Probably stressed the same. Almost no alcohol, no children. Yeah, yeah, yeah. So it's a great study to look at brain aging and what's going on. And so they found a couple things, but one thing really blew me away. So trip off this. So I'll read from an article in the study. Is there a way we can kind of guess? I want to guess. Well, this one right here tripped me out. This is why I sent it to Max Lugavere, okay? Some sisters stayed mentally sharp into extreme old age, even though their brains were full of the plaques and tangles that define Alzheimer's.

47:53Adam Schafer:Oh, interesting. The best known example is Sister Mary, who scored well on cognitive tests at age 101 and died shortly afterwards. Her brain showed abundant Alzheimer's pathology. So if you look at her brain like, oh, she's got really bad Alzheimer's, crushed cognitive tests. Interesting. So there's an idea that came out of this, which is that a lifetime of education and mental activity can help build a reserve that lets the brain keep functioning despite damage. So it's like an adaptation. Because of her activity, because of all the things that she did, they listed things like prayer. They listed things like meditation and doing things for other people and very active.

48:34Adam Schafer:Even though her brain had all of the signs of Alzheimer's, she cognitively scored a while. Isn't that crazy? I thought the plaques were guaranteed.

48:43Justin Andrews:Yeah, because the plaques they've attributed, because they're always trying to look for like some, you know, something that's a commonality that they find. And then I thought that they somewhat kind of dismissed the plaque a little bit before.

48:55Adam Schafer:They, it's definitely, Alzheimer's has the plaque. Yeah. Okay. And they think it plays a role. Now, the dismissal came from like all these pharmaceutical companies creating drugs to stop the plaque, but they didn't work very well.

49:10Justin Andrews:Didn't work, yeah. Oh, that's what it was. because they're trying to just address the plaque.

49:12Adam Schafer:There's other theories around it, but it's definitely a hallmark of Alzheimer's. And so some theories are like, is it a protective net? Like what's going on? Nonetheless, here you have some of these nuns who for all intents and purposes, because as part of the study, they donated their brain so they could get tested afterwards. They're like, oh my God, she should have had.

49:31Justin Andrews:So it's like active tissue because it's still been working. Isn't that wild?

49:35Sal Di Stefano:Yeah, that makes me want to see like other examples of like say maybe professions or hobbies that people have that really like change challenge the brain yeah and then like is there like a much lower rate of alzheimer's with with yeah with that that type of person right like think of a i mean a example somebody who does like crossword puzzles their whole life or something like that does that does that make a difference the the biggest

50:00Adam Schafer:predictor when it comes to that are social uh social networks and a vibrant social life which all of these nuns had, right? Because they're in, they're with other sisters. They're never lonely. They're with each other. And so when you look at the data, loneliness is a huge factor.

50:17Sal Di Stefano:Now, did none of them have it?

50:19Adam Schafer:No, no, no. Some of them developed Alzheimer's with symptoms. Some of them didn't. But that was just one of the more remarkable things is they looked at her brain and said, she should have had all these symptoms, but she did very well. They also found that, so they followed them for a long time. So this is another cool one.

50:36Sal Di Stefano:Yeah, but was that like, so then you shared one example.

50:40Adam Schafer:Yeah, there were a couple like that.

50:41Sal Di Stefano:Okay, there were. Yeah, a couple like that.

50:43Adam Schafer:She was just the most extreme. She was the most pronounced. Right, right, right. And then they also found that, because they followed them for a while, sisters whose autobiographies showed low idea density, this is like fewer distinct ideas packed into their sentences, were far more likely to develop Alzheimer's later. So when they were young, based off how they wrote, if it was lower in what they call idea density. So ideas packed into their sentences, essentially complex writing. Lower amounts of that had higher rates of Alzheimer's later on. How would you give an example of that? Maybe we could look that up, Doug.

51:21Adam Schafer:Description in detail. Because that's all I, yeah, I think so. I think it really has to be. More adjectives?

51:27Sal Di Stefano:No, I'm serious. I bet it's measured like that. Like this person used 500 adjectives for every something thousand words. Yeah, that's a good question. I mean, how else would you measure or describe that on a study? I don't know.

51:40Adam Schafer:Maybe we could look it up, Doug. What is idea density in writing and see what it says? Did your computer freeze?

51:45Justin Andrews:Yeah, it did. So how much information or meaning is packed into a text? Okay. So there's two ways, two main ways. Lexical density, the ratio of important content, words to grammar words, and creative density, how many layers of plot emotion and subtext are built into your writing yeah so that's really super clear we better hurry up every time i don't forget what are we doing

52:14Adam Schafer:hey bro it's whoever gets that first for sure are you guys gonna like like oh for sure are you

52:20Sal Di Stefano:gonna prank me for sure oh yeah yeah yeah yeah i feel like you you would to me so that's i have to

52:26Adam Schafer:Hey, remember you gave me your car, Adam? Yeah, yeah.

52:29Sal Di Stefano:I did? Yeah, you gave me me.

52:32Justin Andrews:Because your concussions? Yeah.

52:34Adam Schafer:I don't know. I would fail this one.

52:36Justin Andrews:Well, yeah. It's in my family, too. I'm always trying to stay ahead of that. But it's like, dude, at some point, I'm just going to start forgetting everything.

52:45Adam Schafer:You know what? I don't think so. You know why? Because since I've known you, you've only gotten smarter. It's true. It's true. Since I've listened to you talk and since we've had conversations you've gotten smarter with a low bar That's such a shit sandwich I didn't say that I mean you were borderline retarded when we first met

53:09Justin Andrews:I seriously was going to put a helmet on you I thought this was Adam's special needs

53:13Adam Schafer:You're out of range now You're safe That's not what I meant You've only gotten better dude with your verbal fluency

53:19Sal Di Stefano:I would think us doing this actually would be really good but us having to communicate on a podcast like this would probably be really good for us to help prolong that. I hope. Yeah, I hope.

53:33Justin Andrews:It kind of forces the issue, you know? Yeah, we've got to work through it.

53:37Adam Schafer:Well, whichever one goes first. The rest of us will take care of you. Okay, well, yeah. We got you, bro. We'll make a pact. Yeah. We'll take care of you. Yeah.

53:42Sal Di Stefano:Do you think we've been, I don't think, have we increased verbal fluency, or do you think we've just gotten more comfortable? Are they independent of each other? I mean, I talked to you guys off air, too. so i don't think you've changed i think justin and i have you guys are both smarter you guys are

53:58Adam Schafer:both a lot yeah i think you got dumber your voice is totally different dude oh my god i heard like an episode from way back did i tell you that did we tell you that oh yeah who was in here uh that oh it was cole cole played like like one of our yeah you sound like number four episodes so he comes in and he goes hey he goes how do i get better at podcasting so we're like justin and i I just got to do a lot of it. Cause that's all we did. Just keep going, bro. So I said, you got to listen. He's like, cause how did you guys get so good or whatever? Which was a nice compliment. But I said, you know, why don't you go listen to whatever old episodes so you can feel better about yourself.

54:31Adam Schafer:So he pulled up episode like 50 and hit play on his phone. First of all, I was going to leave the room. First of all, none of us sound the same. No, all of our voices got low of us, all of us, you did, you, I did all of us. Yeah. So I don't know if that's just as you get older, your your your throat bro i don't know no i think that's that's the calmness no bro your voice sounds different you sound like a kid i feel like yours really sounds different yeah all of us do really yeah dude listen to it just just to just to yes yeah it did change yeah doug look this up does a man's voice get old get lower or change as he gets older i mean not like howard stir you put

55:11Justin Andrews:on like 75 pounds of muscle systems that'll that'll make a difference on your throat alone

55:18Sal Di Stefano:Your neck grew three years. You lost 75 pounds a while.

55:22Adam Schafer:So it typically deepens and gets lowered. Okay, obviously during puberty. But as men reach older adulthood, their voice actually tends to become higher in pitch. What? That didn't happen. We're going the opposite direction. We're not done with puberty.

55:36Sal Di Stefano:Is that what's happening? Wow. I think it's more of a comfort. I think there is a low level of anxiety or stress underlining our voices. So did it get interesting?

55:49Justin Andrews:You start talking like this. Yes, yes. And you're like, ew, I'm annoying. And you're like, calm down.

55:54Sal Di Stefano:At this point, I mean, God, how many, what are we at? Doug, 2 ,000, 3 ,000, something like that. It's just, it is no different than having a conversation with you just you guys. Yeah. early on i you know we did a good job of of pretending that you know or make trying to figure that out but i think that what you hear that at least my opinion is that it's just us

56:17Justin Andrews:just relaxed yeah i'll pose one more theory which is our recording environment has changed a lot since oh yeah it's improved yeah so i mean better sound deadening maybe the equipment's better that we're using uh who knows you know when we're done here i'm gonna pull up episode yeah i don't the

56:33Sal Di Stefano:The reason why I don't like that theory is that you can tell even like in Sal and I's like early YouTube videos, which is. Our voice is different. Yeah. And then you compare.

56:43Justin Andrews:Well, we're using the same recorder, though.

56:45Sal Di Stefano:No, no, no. Yes. When we do a shootout here, it's no different than the first ones to the newest ones.

56:53Adam Schafer:So what do you say?

56:54Sal Di Stefano:What do you say to that?

56:55Justin Andrews:Well, so maybe the playback speed was a little different or something like that. I don't know.

56:59Sal Di Stefano:No, it's a very distinct. Yeah, dude. Yeah, yeah.

57:02Justin Andrews:Yeah, man. Yeah, no, it is different. Well, if it keeps going like this. Our voice is supposed to be going higher. I don't think so. I can't imagine that.

57:11Adam Schafer:That's what the computer said.

57:14Justin Andrews:Think about it, though.

57:15Sal Di Stefano:Well, at the very least, it just disproves that that's the reason why. That's because we're getting older. That shouldn't have anything to do with it. I definitely think it's when you're anxious, there's definitely changes. I mean, Google that. I mean, if you're anxious, does that have -

57:30Adam Schafer:If a man is anxious, does his voice raise? Yeah. An octave. Yeah.

57:35Sal Di Stefano:And so I think that -

57:36Adam Schafer:I guess that might be true, right? Like picture a dude who's like a big dude comes up. What are you talking about? Not man, I'm cool. Well, I wish -

57:45Sal Di Stefano:Do you remember? Yes. A man's voice can go out. See? So this is what I think. I think that we've had - I mean, at least personally, I know that there was a time, and we were at this studio still - Yeah.

57:56Justin Andrews:I'm playing in deer theory.

57:58Sal Di Stefano:Where I lose my train of thought, and I could feel myself get super anxious. like like seriously so so but i can't tell you i can't recall when that left i just it's been a long time now but we were here still so it was it was within the lot what it's been we've been here for almost what nine eight or nine years now how long we've been here here uh 10 years 10 here uh

58:23Justin Andrews:in october look what doug just posted up there look at doug trying to call us out testosterone

58:27Adam Schafer:increases the size of your vocal cords we are on trt now okay but i've been the whole time

58:33Sal Di Stefano:I've been the whole time you're on less so that doesn't fly so you're wrong again

58:37Justin Andrews:well so the theory was that men's vocal cards actually become more thin as they get older that's why their voice goes up yeah however with more testosterone

58:48Sal Di Stefano:I don't know why they will become thicker we googled what I said and it confirmed we've all thrown out ideas none of ours have been confirmed except for what I said I snore now I think it makes the sense it's because you're fat yeah

59:00Adam Schafer:if you get fat You can hear that in someone's voice. Like if you listen to Biggie. I don't need to look at a picture of Biggie. You hear his voice. Oh, he's obese. Oh, yeah, yeah. He's got that sound. That's fair. Yeah, yeah. He's got that heavy voice.

59:14Sal Di Stefano:Yeah, I know, for sure. Yeah, I think it was that. I think that we all were, even you, as comfortable as you are with, you've always been with talking on camera and all those things, I think you've even settled into even way more. Sure, sure. Way more. I mean, at least from my perspective of watching you, and i know what i have felt personally with uh you know having moments like that i haven't had a moment like that in years and you know probably seven eight years but i do remember even being here like there'd be times we'd be talking and i'd be like oh fuck i lost my train of thought yeah and then feel and inside the anxiety of like filling the gap where i just i don't have any of that now i just forgot what i was gonna say yeah yeah i'll say that i forgot what i was gonna say

59:54Adam Schafer:I want to mention something to people before we transition. There is a lot of misinformation on social media now about peptides. A lot. It wasn't like this before.

1:00:08Justin Andrews:It's gotten bad.

1:00:10Adam Schafer:But now I'm seeing all this content on peptides and how to use them and where to get them. And this is because they're popular. and I have friends, I have friends that get their peptides from God knows where. Anyway, if you wanna be in a community where you can learn about peptides, where there are medical professionals who are in there, also who pop in to answer questions, we have a community on the school app. So it's school with a K, so school.com slash mindpumphormones. and you'll be in a community where you can ask questions and get good information.

1:00:51Sal Di Stefano:So the audience knows this is what's replacing our old Facebook forum. Yeah, we got rid of that. And the reason is it was such a headache because of how much misinformation around peptides and how much it's starting to get regulated and how many eyeballs are on it. Facebook starts regulating all the things that you say and not say. And so we were constantly getting flagged in our own private forum with conversations that we're having about peptides because they're starting to crack down on that, that we were having to go. We would shut down. Then we have to go back and explain what it was. And then we get and it's just we did that so many times.

1:01:28Sal Di Stefano:We finally said we need to pull off this forum so we can just we can control the conversation completely, which that's what's cool about school, which is also exciting because there's a lot of things that we have to skirt around that we couldn't say or couldn't talk about. because it would get removed from Facebook. And we knew that. And so we can have way more open dialogue inside this. And so I'm actually really excited about it. And school has lots of ways to pen the conversations and webinars and content that we plan. So really excited to build this out. And so it's going to be an incredible community.

1:02:00Sal Di Stefano:And if you like the forum that we had on Facebook, it's only going to be better than that. And if you were looking for that on Facebook, the reason why you can't find it anymore is because it's getting shut down.

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1:02:50Adam Schafer:Kids' food is nutrient deficient. Fill those gaps with Haya. Go to HayaHealth.com slash Mind Pump. On that link, you'll get 50 % off. Back to the show.

1:03:02Justin Andrews:Our first question is from Anushka B. I'm 150 pounds and squat 80 kilograms with seven to nine reps or 60 kilograms for 15 reps. I'm struggling to progress with this. What is the best way forward? FYI, I'm on a deficit following a one-year bulk. Well, that's the, well, that you're on right there.

1:03:23Sal Di Stefano:And you're strong. So we're already pretty damn strong and we're in a deficit right now. Really, really tough. so when we see examples of somebody who progresses in strength while in a caloric deficit it's normally newbie gains that's the most common time you'll you'll see so otherwise i am never seeing myself get stronger in a calorie deficit no the best you can hope for in a calorie deficit

1:03:49Adam Schafer:is a better strength to weight ratio right okay but to get stronger total strength like weight

1:03:56Justin Andrews:on the bar not having in a deficit pull-ups or dips it'll feel a little better and exactly body

1:04:01Sal Di Stefano:weight and i'm assuming that we're speaking to a female client right here as a female who's already squatting 180 kilograms is about 160 170 170 no i think it's less than that it's like oh yeah yeah no it's 2.2 times 80 that's 160 to 170 you're right you're right more than 170 really strong you're very strong already especially for their weight they're only 100 so that's good weight that you're already, and that's 7 to 9 reps, so we're not talking about a PR weight.

1:04:26Adam Schafer:No.

1:04:27Sal Di Stefano:So this person's probably able to squat 200 pounds for a single.

1:04:31Adam Schafer:I mean, that's true because the stronger you get, the harder it is to make strength. Yeah, 176 pounds for 7 to 9 reps.

1:04:39Sal Di Stefano:It's really good. Which means you're, I'm assuming. You're already squeezing your potential. You could probably squat 200 pounds for a PR for a single. Yeah. At that body weight in a deficit is extremely impressive. I'll say this.

1:04:49Adam Schafer:Look, if you really want to hit PRs, you want to get on a program designed to hit PRs, and then you want to be in a surplus. So eat in a surplus, follow MAPS Powerlift. MAPS Powerlift is specifically designed to hit PRs, squat, bench, and deadlift. That plus a surplus, and you see your numbers go up.

1:05:06Sal Di Stefano:I'm glad you said that because I don't want to discourage this person that you can't ever hit PRs again. It's just that you have to be realistic with where you're at. That's right. You're at peak strength. Not peak. You're at the top end of strength for your size, probably already, and you're also in a deficit, the likelihood that you're going to PR anything is very unlikely.

1:05:27Justin Andrews:Next question is from MKZ. When choosing a sauna, is traditional or infrared better? Have there been studies done showing one gives more benefits than the other?

1:05:37Adam Schafer:Oh, I like this question. Yeah, so the studies done on saunas, the best studies, the ones that get quoted often, where they say things like... Traditional. Yeah, they reduce all-cause mortality by 40%, right? the famous finish study uh we're done on traditional saunas so traditional saunas get your body hot through the temperature inside the sauna and they're much hotter they get up to 180 185 degrees sometimes hotter sometimes low as 170 but they get pretty darn hot infrared saunas use infrared light that penetrates the body um and raises body temperature and can cause a lot of sweating uh but the temperature of an infrared it typically goes

1:06:15Sal Di Stefano:up to what 120 so 145 145 is high there okay so it's lower although by the way um uh our friends over at plunge have an infrared that actually gets up to 175 i believe which is the hottest infrared sauna i've ever seen wow um a lot higher than normal now sal covered the the science side of it i want to cover my personal experience of owning several of all of these um i've had three infrareds and i'm now on my on my first traditional i love the traditional one so much better for multiple reasons uh it gets it gets up to temperature way faster that when i had the infrareds they took an hour to get up to that just a 145 yeah so they're not even getting up that high then to get it up to its peak temperature i i had to wait almost an hour to get it to there and then And then when I get in it, because it's a dry infrared heat, it took 20 minutes before I broke my first sweat.

1:07:16Sal Di Stefano:And then I'm 30 plus minutes in before I feel like I'm really sweating, which, I mean, you're still getting other benefits of the infrared. I get it. But it was such a commitment for that time to get those, where the traditional one, by five minutes in, I've timed it. Five minutes in, I am dripping in sweat. and it's ready to go within 15 minutes.

1:07:39Adam Schafer:I personally look, all the studies that are done on VO2 max, the studies that are done on longevity, they use traditional saunas. So there's some arguments I've heard made for infrared for detox because it kind of penetrates in the body. But the detox happens through the sweat and you sweat faster in traditional. I think if you have a choice, go traditional. That's where all the studies go.

1:08:03Justin Andrews:Traditional and then get your red light benefits from a red light panel.

1:08:06Sal Di Stefano:yeah yeah outside of that yeah you know shame i mean this is plunge i'm i'm such a fan of their their sauna um and we're not i'm not getting paid to say this it's how much i love their sauna because it has the hot rocks in it and so i can also pour water over it and if you like the steam make it a little wetter love that yes and so if you an aromatherapy if you like that i like that too and so i'm getting you're getting all of that in a traditional sauna you're not getting that in an infrared sauna. So I'm way more a fan of that. And Plunge has an incredible product.

1:08:38Justin Andrews:Next question is from Coach E. Kong DFW. If your philosophy is that muscles grow through rest, how do bodybuilders train up to six to seven times per week, sometimes multiple times per day, and still end up as some of the largest specimens we've seen? Is that down to steroid use or is there's something else i'm missing philosophy i love how this was phrased like it's a philosophy yeah yeah this is not our philosophy this is science i gotta say this is actually how it works let me add this okay so like a subtle dig yeah that was exactly weird philosophy

1:09:17Adam Schafer:recovery is part of this muscle muscles build in the recovery process okay look here's the deal

1:09:23Sal Di Stefano:By the way, they do not build at all. Okay? Let's make this clear. This is not a theory of ours. When you were stressing the body when you're training, okay? You were stressing it. It's what happens after. Yeah, it's what happens after. By the way, that follows the entire adaptation process of everything in your body. The sun itself isn't tanning your skin in the moment. Yeah, exactly. It's irritating it. It's the adaptation process, the recovery process that tans your skin.

1:09:54Adam Schafer:Tans it to change. Okay, so here's the deal. First off, we're picking a subset of people who lift weights who happen to be the best in the world at building muscles. So you're talking about a group of people who are extremely genetically made for bodybuilding. You can call it gifted if you want, but they are made to be bodybuilders. This is the 0.001 % of the population. So that's number one. So their bodies genetically are made.

1:10:26Justin Andrews:When they were a teenager, you saw it. Yes.

1:10:28Adam Schafer:I mean, you could see pictures of Jay Cutler when he was 16. He's more muscular than I've ever been in my entire life.

1:10:32Sal Di Stefano:Phil Heath playing basketball in high school. And not playing. He looked like a bodybuilder already.

1:10:36Adam Schafer:So that's number one. So their bodies are extremely sensitive and they recover quickly and they build muscle quickly. That's number one. Number two, they are on lots of steroids on top of it, which also enhance recovery and adaptation. Yeah. And help you build muscle. all kinds of things that being said you look at all athletes i don't want to say all athletes but most athletes bodybuilders train the least out of most athletes okay they just do why because they can't train as much as other athletes because they over train even bodybuilders find that they can't go in the gym for four hours at a time whereas when you play other sports you're practicing

1:11:10Justin Andrews:hours at a time isn't isn't this too what they found uh where's that place over in dubai where It was really, it was about the consistency, the rest, the nutrition dialed in. And that was all accounted for. They had way better results.

1:11:23Adam Schafer:I'm going to tell you something right now. You follow a pro bodybuilder during his day, during the day, especially when they're really - 90 % of it is eating and rest. They work out in the morning. They do nothing else for the rest of the day. They're at home. They're eating. They might do a little cardio. They're resting. They're eating eight times in a day. They might go back to the gym for a little bit in the evening. Even these guys, who are so genetically gifted, on tons of anabolic steroids, train less than the average athlete. Such a good analogy, Sal.

1:11:51Sal Di Stefano:Because anybody who's read Kobe Bryant's story knows about Michael Felt. The amount of training volume those guys are doing for their sport to be the highest level at their sport is insane. Because they're training skills. Kobe Bryant is famous for saying he put four hours into practice before everybody else got to practice. That's right. He got there, yeah. And then he'd do it again with all of them. No bodybuilders do that. You can't. A bodybuilder can't do their sport for four hours a day every day and build muscle. It wouldn't work. But they can do it six to seven times a week for an hour, maybe two hours a day.

1:12:22Adam Schafer:And then pre-contest, they'll throw in some walking or some cardio.

1:12:24Sal Di Stefano:And then they take copious amounts of drugs that enhance the ability to build and recover. By the way, a lot of steroid stacks are designed for recovery. Recovery. They allow you to lift more often. Yes.

1:12:36Justin Andrews:Yeah, enhance that.

1:12:37Sal Di Stefano:That is part of the growth hormone, the ecopoises and decas. These things are used for the recovery process. Yep. And so that's a big part of their steroid stack is also to enhance that. So, yeah, no, this is not a philosophy. This is how it works. Yeah, you're comparing to -

1:12:57Adam Schafer:And also, if you look at - I don't care who you are, by the way. I can make this and I can bet money on it. Whoever wrote this, you do not have the genetics of a pro bodybuilder. So even if you copy the routine, you're going to fry yourself. It ain't going to work for you. Vast majority of us listening right now, the vast majority, do not have the ability to respond well on a consistent basis to a routine like that. We just don't have the genetics and we're not on the anabolic steroid stacks that they're taking. So that's just the bottom line. Most people, half of that training or less is what's going to give them the best results.

1:13:30Justin Andrews:Next question is from Teresa H. Fletcher. How long do you give a caloric deficit and honest go before you should see results?

1:13:38Adam Schafer:I used to give my clients three to four weeks because water retention could change things. We could see some fluctuations. I want to see how they feel. There's a lot more than just, yeah. So I give it about three or four weeks in a deficit before I'd make any kinds of adjustments. Jumping the gun too quickly is probably one of the biggest mistakes people make. when they change their diet. They see a change they don't like. They overcorrect and end up messing things up as a result.

1:14:06Sal Di Stefano:I just want to address too, like before you should see results too, sometimes we are seeing results, but the client doesn't see the results. In other words, you're in a calorie deficit and I'm speaking as if you're my client and it's three weeks in and you're like, I don't see any change. I don't see any results. but we have. I know you have. I can see those results. Or maybe there's other metrics that we're improving that we see that this person is, all they're doing is looking at the mirror or looking at the scale. And so their definition of good results says maybe what's happening is our deficit's very mild, it's a small deficit, and you're still able to build a little bit of muscle and you're losing some body fat.

1:14:52Sal Di Stefano:So the scale is kind of staying, we're in the Goldilocks zone, but it's right where I want you, quote unquote, deficit wise. so the scale's not really moving, but you're actually leaning out. But you think you're not seeing results. So be careful with even the advice we're giving right now of three to four weeks, and you should see results because results may differ per person and what we're looking for, and also that what the trainer would consider good results may not be the same as what you may consider. Well said.

1:15:19Adam Schafer:Look, if you like the show, come find us on Instagram. It's Mind Pump Media.

1:15:23Justin Andrews:Thank you for listening to Mind Pump. If your goal is to build and shape your body dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, The RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price.

1:16:05Justin Andrews:The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a 5-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.