2498: Three Reasons Why Eating More Can Make You Leaner

Summary

Mind Pump: Raw Fitness Truth Episode 2498: Three Reasons Why Eating More Can Make You Leaner Release Date: December 27, 2024

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In Episode 2498 of Mind Pump: Raw Fitness Truth, hosts Sal Di Stefano, Adam Schafer, and Justin Andrews delve into a counterintuitive yet scientifically-backed approach to fat loss: eating more to get leaner. Leveraging their combined experience of over four decades in the fitness industry, the trio dismantles prevalent dieting myths and presents actionable strategies for sustainable weight loss and improved metabolic health.

1. Boosting Metabolism Through Reverse Dieting

The episode kicks off with a robust discussion on the concept of reverse dieting—a strategic increase in caloric intake aimed at revving up the metabolism. Cam explains, “If you're 30 pounds overweight, you're taking in this many calories, you're burning this many calories. So you're just stationary 30 pounds overweight” (03:49). Instead of immediately plunging into a calorie deficit, the hosts advocate for first enhancing the body's metabolic rate to facilitate easier and more sustainable weight loss in the long run.

Justin Andrews reinforces this by sharing his decade-long experience: “It took me at least 10 plus years of my career to kind of figure that out with my clients... the formula for everybody was to reverse diet” (03:49). This approach prioritizes metabolic health over rapid but temporary weight loss, ensuring that individuals don't sabotage their efforts by under-eating and consequently losing muscle mass.

2. Building Muscle to Increase Metabolic Rate

A significant portion of the discussion centers on Cam's emphasis on muscle building as a means to accelerate metabolism. “You have to fuel your body to do that. You can't just go into a calorie deficit,” he asserts (03:49). By increasing protein intake and engaging in consistent strength training, individuals can develop a more robust muscular framework, which in turn enhances their basal metabolic rate (BMR). This muscular development not only aids in fat loss but also contributes to a more toned and firm physique.

Adam Schafer adds, “She's gonna get to walk up and down the flights of stairs and use like...” (28:13), highlighting the multifaceted benefits of muscle growth, which include improved hormone profiles and increased insulin sensitivity. These physiological enhancements further support the body's ability to burn fat efficiently.

3. Improving Hormone Profiles

The trio delves into the intricate relationship between muscle building and hormonal balance. Cam explains, “As you build muscle, you increase androgen receptor density, so your testosterone becomes essentially more testosterone. You see your cortisol start to balance out in women because insulin sensitivity goes up” (06:00). This hormonal optimization is crucial for effective fat loss, as it not only promotes muscle retention but also mitigates the detrimental effects of stress hormones like cortisol.

4. The GLP1 Debate: Medication vs. Metabolic Health

A substantial segment of the episode critiques the reliance on GLP1 medications for weight loss. Justin Andrews points out, “if there was a drawback or, you know, negative outcome from GLP1s, it would be this right here” (08:49). The hosts argue that while GLP1s can induce rapid weight loss, they often lead to muscle loss and metabolic slowdowns once the body acclimates to the reduced caloric intake. This contrasts sharply with the sustainable approach of reverse dieting and muscle building, which prioritize long-term health and prevent plateaus.

Cam reinforces this by sharing client experiences: “We've worked with 50 people who were using GLP1s... the number one challenge was... I'm stuck” (10:47). The discussion underscores the importance of addressing the root causes of weight gain through metabolic enhancement rather than quick fixes that offer fleeting results.

5. Psychological Benefits of Eating More

Beyond the physiological advantages, the hosts explore the psychological ramifications of traditional dieting versus reverse dieting. Justin Andrews highlights, “Instead of being like, I'm going to cut all these things, I'm going to eat more protein... That is a winning strategy from a psychological standpoint” (12:47). By shifting the focus from deprivation to nourishment, individuals are more likely to adhere to their fitness plans without feeling restricted or overwhelmed by cravings.

6. Audience Q&A: Protein Intake and Caloric Deficits

In the latter part of the episode, Doug Egge presents listener questions, one of which centers on optimal protein intake during a caloric cut. Responding to Josiah Heats' inquiry, the hosts collectively agree that consuming 1 gram of protein per pound of ideal body weight is ideal for preserving muscle mass during weight loss (58:47). Cam emphasizes, “If you miss it, then you get less results” (60:18), underscoring the critical role of consistent protein consumption in achieving fat loss without compromising muscle integrity.

Justin Andrews adds practical advice, suggesting that individuals “eat protein first” in their meals to ensure they meet their daily targets before allocating calories to other macronutrients (60:18). This strategy simplifies meal planning and enhances adherence, making it easier for individuals to stay on track with their fitness goals.

7. Navigating Weight Loss Plateaus and Holiday Challenges

Another listener question addresses feelings of being "stuck" during the holidays after significant weight loss. The hosts advise embracing a reverse diet during such periods, using the increased caloric intake to build metabolic resilience instead of viewing the holidays as obstacles. Justin Andrews shares his personal experience: “I'm gonna eat a little more anyway. I'm gonna hit my protein intake... And so use the momentum naturally” (62:39). This approach not only accommodates social and familial gatherings but also positions individuals for continued success post-holidays by maintaining a heightened metabolic rate.

Conclusion

Episode 2498 of Mind Pump offers a refreshing perspective on fat loss by advocating for strategies that prioritize metabolic health and muscle preservation over traditional calorie-cutting methods. Through reverse dieting, increased protein intake, and consistent strength training, the hosts provide a holistic approach to achieving sustainable weight loss. By addressing both physiological and psychological aspects, Sal, Adam, and Justin empower listeners to rethink conventional dieting norms and adopt practices that foster long-term health and fitness success.

Notable Quotes:

• Cam: “If you're 30 pounds overweight... I can get my metabolism to speed up first. If I do that first, this makes it a lot easier later on...” (03:49)
• Justin Andrews: “It took me at least 10 plus years of my career to kind of figure that out with my clients...” (03:49)
• Cam: “As you build muscle, you increase androgen receptor density...” (06:00)
• Justin Andrews: “That's not ideal. It's not optimal. Optimal is going to be about...” (59:35)
• Cam: “The deadlift is traditionally sits on 45 pound plates, regardless of if you're 51 or 67...” (71:01)

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This summary is intended for informational purposes and reflects the discussions from episode 2498 of Mind Pump: Raw Fitness Truth. For more insights and detailed conversations, consider listening to the full episode.

Transcript

[Marcos]

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[Cam]

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[Justin Andrews]

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[Cam]

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[Marcos]

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[Cam]

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[Justin Andrews]

I feel a lot lighter. I feel a lot happier. I feel a lot more confident.

[Cam]

I just feel a lot more like myself. I don't feel so bogged down every day.

[Marcos]

$149 GLP1s now that's Noom Smart Noom the smart way to lose weight. Get started with Noom [e-mail] that's n o o m.com real Noom users compensated to provide their story. Individual results may vary. Not all customers will medically qualify for prescription medications. Compounded medications are not reviewed by the FDA for safety, efficacy or quality.

[Aaron Manke]

Are you a lover of all things dark and creepy, of graveyards and monsters, haunted houses and spooky legends? Then welcome to Lore. I'm Aaron Manke. For close to 10 years now, I've been sharing history's darkest stories with millions of listeners around the world. Tune in each week as we explore the folklore, ghost tales, and local legends that delivered the chills you're looking for. Learn more and subscribe today [e-mail] if.

[Sal Destefano]

You want to pump your body and expand your mind, there's only one place to go.

[Aaron Manke]

Mind Pump Mind Pump.

[Sal Destefano]

With your hosts Sal Destefano, Adam Schaefer and Justin Andrews, you just found the.

[Cam]

Most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode we answered listeners questions. So people wrote some questions in. We picked them, we got to answer them. But this was after the intro. Today's intro is 52 minutes long. In the intro we talk about current events, family life, fitness studies. It's a good time. By the way, if you want to write in a question that we might pick for an episode like this one, go to Instagram mindpumpmedia. Now. This episode is brought to you by some sponsors. The first one is Vuori Vuory Athleisure Wear is the best in the world and if you go through our link, you'll get 20% off. Go to vuoriclothing.com this episode is also brought to you by Brain FM. Brain FM plays music and sounds that induce different states of mind. Literally. You can get more focused, better sleep, meditate. This is all proven with FMRI imaging studies. Go check them out, by the way, and get 30 days for free. Try it for yourself. Give it about five minutes. You'll see what I'm talking about. Go to Brain fm Mind Pump. We also have a sale on some workout programs this month. Maps esthetic and maps symmetry, both 50% off. If you're interested, go to maps fitnessproducts.com and then use the code 1250 for the discount. All right, here comes the show. All right, you want to get leaner. There's three reasons why you probably should eat more. In fact, oftentimes eating more will get you there faster. Check this out.

[Justin Andrews]

Can we get sued for getting people fat or giving advice like that?

[Cam]

Say that it's true. No, it's. This is true. You guys know how true this is. A lot of people don't realize. So getting leaner is what we're talking about. Right? Body fat loss, not just weight loss. And there's two approaches. One is to go right into the calorie deficit. Start the body off with trying to lose weight. The second approach is to boost the metabolism to allow your body or to encourage your body to have this kind of sustainable effect where you have a faster metabolism and then weight loss becomes easier later on. And you have to fuel your body to do that. You can't just go into a calorie deficit.

[Justin Andrews]

Well, the truth is, one way works, the other way does not. Even if you temporarily lose a little bit of weight by going right into a caloric deficit, it's just not sustainable. It took me at least 10 plus years of my career to kind of figure that out with my clients. It didn't matter if you needed to lose five or ten pounds or you need to lose a hundred pounds. The formula for everybody was to reverse diet. So add calories, add food to their diet, and then build their metabolism to then reverse them out and, and then lower, lower the calories later on if you went straight to the move more cut calories. Yeah. Temporarily, you might show a little bit of weight loss because you did. You did exactly that. Right. And we understand law, the thermodynamics, but that's a losing game. And more often than not, people were under eating the nutrients that their body needs to be healthy and fit. So more often than not, my clients didn't eat enough fiber, they weren't eating enough protein, healthy fats. They were overeating things like carbs and sugar. That's what got them in that situation. But they weren't eating enough to build a muscular, built, firm physique. And that is what's going to help us metabolically. And so the formula became, no matter what, how much you needed to lose was actually to increase calories in order to lean out.

[Cam]

Yeah. So we got to, we got to take a step back. Right. If you're, if you're going to cause any kind of fat loss or weight loss, you do need to take in less calories than you burn or you need to burn more calories than you take in. But people don't. What they don't understand is the calories out the burn process. Yes, you can move more to cause that to happen. Your body adapts very quickly to that. However, you can speed the metabolism up to make that happen as well. And so what you want to do, if you're in this situation, you're 30 pounds overweight, you're taking in this many calories, you're burning this many calories. So you're just stationary 30 pounds overweight. That's it. I can get my metabolism to speed up first. If I do that first, this makes it a lot easier later on, because if I just cut my calories, my body will. Will start to figure out how to burn less calories. And it does this by paring muscle down. By the way, this is in combination with strength training. We got to make sure we say this. You don't just eat more to speed.

[Adam Schaefer]

Up your white knuckle it either.

[Cam]

Yeah, no.

[Adam Schaefer]

You know, because that's. You're gonna get to a point, a point where you're, you're cutting your calories and then it's not gonna work for you any longer and you're gonna hit a wall and then cutting to lose weight. This is just a trap that you're going to set yourself up for. So.

[Cam]

Right. So. So you increase your protein, you bump your calories a little bit, you strength train and you build muscle, and that speeds up your metabolism. This also improves, oftentimes, your hormone profile. And you often see this with clients where, when they hire me and I did this towards the back half of my career, to the people who would comply, I'd get them to go get a hormone pro, you know, panel done. Or I'd have them work with a functional medicine practitioner. And what we would see through the building process was this improvement in the hormone profile. And that's mainly because the muscle building process requires a youthful hormone profile. It actually encourages it. Right. So as you build muscle, you increase androgen receptor density, so your testosterone becomes essentially more testosterone. You see your cortisol start to balance out in women because insulin sensitivity goes up, which is what happens when you build muscle. There's this great relationship between insulin sensitivity and the balancing of estrogen and progesterone. In fact, this is why you see with pcos, oftentimes in combination with PCOS is insulin resistance. So you get this balancing the hormones, this muscle building, metabolism boosting effect, which sets us up so nicely for fat loss later on. Otherwise you just cut your calories. My body then goes, okay, we're taking in less calories. How do we burn less calories to survive off these lower calories? And it makes you lose muscle. And this isn't just our experience. The data on this is very clear now. We have lots of data to show that when you just eat less and you lose, let's say 20 pounds, it's pretty much guaranteed that 8 to 12 of those pounds will be muscle. Now you're in a slower metabolism situation. You've lost fat, but you've also lost a lot of muscle and now you've plateaued. So, okay, great, I'm eating 1500 calories, I lost some weight, now I'm stuck. Where do I go now? What do I do now? Eat less, eat a thousand calories, try and do even more exercise.

[Adam Schaefer]

Well, the cool part about going through eating more and like kind of going with that path in terms of like introducing food, obviously you're not gonna eat more crap.

[Cam]

Yeah, I'm glad you said that.

[Adam Schaefer]

Yeah, you're gonna eat like good whole foods, but really introducing them to more protein options like animal proteins and then fiber options, something like that, to where naturally you're just going to limit the amount of calories that you eat just because of the satiating effect and how you're, you're going to build this palette too that's going to seek more of these type of nutrient dense foods.

[Justin Andrews]

You know, this conversation also highlights the number one problem with GLP1s.

[Cam]

Yes.

[Justin Andrews]

So if there, if there was a drawback or, you know, negative outcome from GLP1s, it would be this right here. Because many people are going to doctors and they're morbidly obese and doctors are saying here, get on a GLP1 and instead of doing what we're talking about right now, which is reverse dieting, increasing protein, increasing Fiber strength training, build muscle, build the metabolism, and then slowly reduce for a more sustainable, realistic weight loss journey. They're putting them on a GLP1 and they're taking the client. Doesn't matter if they're at 2,000 calories, 4,000 calories, and they're dramatically cutting them. And so they're seeing this weight loss. And so everything's, everyone's reporting, oh my God, I'm dropping weight, dropping weight. But the inevitable happens. They hit a plateau and they're no longer losing weight. And they kind of have two options. Either one, increase the dose of GLP1, eat even less, and eat even, even less, or pull off and, and go back the other direction. By the way, comes on like crazy.

[Cam]

By the way, we have to say to what you'll get by eating less and less and less, even if it does result in more and more weight loss is reduced energy and vibrance and a reduction in quality of life. Like at some point the lower calories, you don't feel good on them. In fact, that's one of the biggest complaints with people on GLP1 when they plateau is they don't have a lot of energy. Well, yeah, you lost muscle, you didn't strength train. Your protein intake went down even more because of the GLP1 and you just don't, you just don't feel good as a result. By the way, we worked with 50 people who were using GLP1s and the number one challenge that these people gave us, the number one complaint and challenge was, wow, I went on it, I lost 30 pounds. I have 30 more to go or 20 more to go, but I'm stuck, I'm stuck. And I tracking my calories because I'm on the GLP1, I'm tracking already down.

[Justin Andrews]

To 1700 or 1500 or less.

[Cam]

Remember, there was, there was, there was a few people, like a thousand calories.

[Justin Andrews]

Yeah.

[Cam]

Now you're starting to get into the like essential nutrient, you know, territory. Like if I go down even lower.

[Adam Schaefer]

Yeah.

[Cam]

I'm not even gonna get essential. I'm just gonna feel like malnourished to that point. That's right. So boosting the metabolic rate, improving insulin sensitivity, building muscle sets you up for success. If you don't set yourself up for success, you are 100 going to result in this hard wall plateau where your body's paired muscle down and then you're really screwed. And by the way, you know, another thing to consider, if you lost £30 and £15 of it was muscle from a body fat Percentage standpoint, you didn't get any better. You didn't really go down that much, if at all. In other words, you're a smaller, weaker because you lost muscle, flabby, same flabbiness version of yourself with a slower metabolism. So it's like, oh, like, what do I do now? So that's why it's so important. So, and by the way, all of us as trainers, we train people for two, over two decades. I, as an early trainer, did the cut calories and just run your butt off approach in the first half. It wasn't until the second half of my career when I looked back and went, that's not working. People will lose weight, they gain it back. We end up in these really terrible situations where they don't want to work out anymore, they can't cut their calories even more. Maybe we should focus on building first. When I did that, my success rate went through the roof. This also, you know, we're not even talking about the psychological aspect of this. Imagine going into this weight loss strategy or journey and instead of being like, I'm going to cut all these things, I'm going to eat more protein. I thought I had to cut my calories. Don't worry about that. Eat your protein, go to the gym, lift some weights and see if you can get strong and set yourself up. That is a, is a winning strategy from a psychological standpoint. This is why towards the end of my career, it was like, before we cut calories, I'm seeing how much protein you're intaking. It's 70 grams a day or 50 grams a day, which was common. I'm going to have you eat 130 grams of protein a day. Eat it first. We're going to get your fiber from 3 grams, 25. Let's just eat, let's just aim those 2 things and let's strength train. And in the first 2, 3 months, they wouldn't really lose much weight on the scale. Everything would kind of hover, but we would see this kind of like hardening effect on their body. They would feel more sculpted, more firm. They might lose a couple pounds. Although their friends would often comment and say things like, you lost, you look like you lost 10 pounds or more just because body fat so, so voluminous on a pound for pound basis versus muscle. And then we would be in a situation where, you know, I got their metabolism to a wonderful place where, wow, you're eating 2,900 calories a day. Now I can bring you down to 2,000. And we can lose 30 pounds. And then you're at 2,000 calories with your success versus what we might have done before, which is bringing you down to a thousand calories a day. And guess what you get. Eat a thousand calories for the rest of your life. You go anything above that, you're going to gain weight. That's not a very sustainable approach.

[Justin Andrews]

Speaking of the psychology part, is it an American thing or is it a human nature thing? The rebellious, like what you're talking about is so true, right? That we have this. If you tell a client they can't, they shouldn't, don't. Then there's this.

[Cam]

That's a human thing.

[Justin Andrews]

Is it a human thing or is it an American thing to be rebellious like that?

[Cam]

I think that's a human thing. I think telling when it. When someone anticipates that you're going to tell them to eat less because they want to lose weight, and then you tell them, no, eat more, this will result in better results. I think it takes them by surprise and they don't feel restricted. Right. Even though you still tell them to do something. So there's still an element of I gotta do what I'm told.

[Justin Andrews]

It's so powerful that I even. I would even correct my clients the, the way they would communicate stuff. Right. I've never. When I catch a client saying things like, I can't. I can't have that. Yes, you can. Yes, you can. You don't want to. Yeah. You're choosing not to because you know how it makes you feel and you know it doesn't support your goals. And so, like, I think it's so powerful to. Even if you're a trainer and you're listening to this, is not only is this a better, more appropriate, more successful strategy, but also helping your clients with the way they communicate to themselves. Because, you know, it's one thing to do these things, another thing too, for them to actually take it all in and follow it. And then also watch how they talk to themselves because clients will do that where they're on this plan. They, oh, I can't have this, or my trainer said this, or that's bad. And like, you do that and you're constantly telling yourself that it's. It's human nature. I guess if it's not American to want to rebel and it's only. It's only a matter of time before they swing the other way and they.

[Cam]

Binge, you know, you know what else happens from this strategy of feeding yourself more with. I'm glad you Said that Justin earlier, good quality whole natural foods. We're not telling you to eat more garbage. Yeah, that's a terrible strategy. Yeah, don't do that, but eat more whole natural foods. Focus on protein strength, train, get the metabolism faster. One of the other effects of that is better sleep. What you find with these strength training studies in particular is an improvement in sleep quality in particular. Now why is that important for fat loss? It's incredibly important for fat loss. There's a few interesting studies done on the subject where they'll take groups of people, put them in the same calorie restriction. One group sleeps five hours a day, the other group sleeps eight hours a day. So it's like poor sleep versus good sleep. And they're both calorie restricted. Both of them will lose, both groups will lose the same weight, but the group will, with the five hours of sleep, would lose twice as much muscle, half as much body fat. The body was adapting to the poor, the high stress of the poor sleep by reducing its caloric demands. This is one of your body's primary ways of adapting to stress, is by making itself easier to maintain with a slower metabolism. So that's the same calories, not to mention the, the effect that has on appetite and cravings. So they'll do studies also. They'll sleep deprive people for a day or two, I mean, very short, like just one or two nights of sleep. And their, their ability to avoid hyper palatable foods or sweets or desserts is like significantly diminished. And then of course, the anecdote, right, where you, you're up late, you go out with your friends or whatever, like this is typically when the worst decisions are made, decisions, you know, with food. Sleep is really important. And what we're saying also improves sleep.

[Justin Andrews]

You know, just being aware, that's such a powerful tool. I remember the first time that I explained that to Katrina. When you have those cravings, how many, how often it ties back to a poor night's sleep. And just becoming aware of that helps you, right? Like knowing that, oh, I had a rough night's sleep. And so here's a day, because one of the worst things you can do on a day of worst night of sleep, and then you get behind on calories or nutrients for the day, and then the cravings are just ravenous. It's like, oh my God, you didn't eat breakfast because you were in a hurry, because you didn't sleep very well. And then come lunchtime you still haven't had anything. And so then you're Craving junk. Right then, yeah. So, but if you know that, if you know that, oh, wow, when I get poor night's sleep, I know the cravings are going to be that much more difficult to deal with. Then you do things or you say, like, oh, if I really want that pizza or I really want that thing, like, I'll have it, but I'll have it on Thursday. You know, I'll have it Friday. Friday we're going to. We're going to plan a pizza night or have something like that. I can't tell you how many times just giving myself the permission that I can have that food that I'm craving momentarily, recognizing that I've had poor sleep. And so that's why it feels that way. Making sure I'm disciplined to get past that part. And then that that craving passes and it's like, I'm on a roll. I don't need to have pizza on Friday.

[Cam]

Keep going. Now, again, to recap, I'll give a good analogy. It would be like, you have a car, and one of your strategies is to increase the size of the engine so it burns more gasoline. That's exactly what you do when you build muscle through strength training and fuel that muscle. By the way, that's why we're talking about eating more, because you can't just strength train. You have to feed the new tissue. Your body has to have the building.

[Adam Schaefer]

Blocks to do so.

[Cam]

By the way, this is another way to create a deficit. So what sometimes happens? And I'll say probably a majority, but not the great majority. Like 70% of time when I would have people do this, I wouldn't even have to cut calories. I wouldn't even have to cut their calories till much later. Because what would happen is, as the metabolism was boosting, then the deficit would.

[Justin Andrews]

Naturally create a natural deficit. Yeah.

[Cam]

And I would see the snowball effect of fat loss. Like, and this typically would take, you know, maybe two or three months. By two or three months, we would start to see people drop body fat. And we haven't even tried cutting calories. And they're like, how is this possible? We've taught your body to burn more calories on its own. Yeah. When I would track this with some clients, this was to the tune of routinely 500 calories a day. I could get someone's metabolism faster, in some cases much more. I mean, I had one young woman I'll never forget. She was running daily. She was working out like crazy, trying to burn everything. She was cutting her calories. She hired me Dramatically reduced her activity, focused on strength training, getting stronger, started feeding her more. By the end of that process, it was a year long process. There was so much damage she had done to her body that she was eating over 1200 calories more than what she was eating before with far less of the activity. And she was way leaner.

[Adam Schaefer]

Isn't it ironic? I was just thinking because we brought up the GLP1 how we've been seeking this, you know, miracle weight loss like pill that we could have forever. And this was like the, the big thing that like if we get this, then everybody's going to get healthy and it's all the same problems. It's just accelerated right in front of you. So that timeline, you know, kind of shrinks in terms of like being able to, to being a deficit for that long and get to that point where you hit a wall. It's like it just happens a lot quicker. And then they have to actually, you know, put the work in that we always try to promote from the very beginning.

[Justin Andrews]

It does, doesn't it feel, or at least I feel like it feels, feels like this for me. It feels like in our lifetime we will see the magic pill answered.

[Adam Schaefer]

It has to be a muscle pill.

[Justin Andrews]

And then the other one that we talk about too is that like, like 3D printing and things. Right? Like in our lifetime it does feel like we will reach a point where most can have most things and, or you'll be able to take a pill or thing to lose whatever weight or even, like, even stuff down that they're talking about will actually help build muscle. Right. And lose weight simultaneously. Right? That's the, that's the fourth generation Holy Grail. That's the fourth generation GLP1.

[Cam]

Yeah, but you still have to feed. I mean, they're not gonna be able to create something that's gonna make you build out of thin air. You're still gonna have to figure out a way to fuel that. And there's some, you know, look, There is no GLP1 that's gonna be effective as anabolic steroids. And you could give anabolic steroids to the average person, not have them strength train and they're not gaining a bunch of muscle. You still have to do the strength training. You have to still send, you still have to send the signal.

[Justin Andrews]

Yeah, but that's building muscle. I mean, the most, most Americans are more concerned average people, not people listening to this podcast. Okay. Most people are just, I need to lose weight.

[Cam]

Not realizing that the muscle is what makes it right.

[Justin Andrews]

Exactly. So for that person, it'll feel like it's a magic pill or whatever to solve all that.

[Cam]

You know, Talking about exercise, I just read this interesting study. They've actually now figured out just how much of an impact the layout of your city has on your activity. We've had this conversation before. We talked about blue zones. Well, not just blue, not just blue.

[Adam Schaefer]

Zones, but we talked about European cities are like that.

[Cam]

Yeah. Like, like how everywhere, like city planning, like how much of an effect that would have on overall health. Because daily activities just from health, forget weight gain, weight loss, just from a activity standpoint, health standpoint, like moving daily will improve your health dramatically. And you don't need to do anything crazy. Just walk a little more. Our cities have been designed to make walking not, not just not convenient, but not necessary at all. In fact, to go anywhere you need to drive. Right. You have the whole suburb, you know, where everybody lives here, all the stuff you want, a place you want to go or way over here, it makes no sense to walk anywhere. Whereas in the old days cities were designed with horses so everything was around you and you had to walk.

[Adam Schaefer]

This isn't quite as related, but I remember seeing some study about. Remember when those like scooters came out, the birds and all that. And then they're, they're saying there's a bunch of reports of like people would be on these. And they actually found parts of the city they didn't even know existed, like all over the place. Like, because it was just. You didn't have easy access with your car and like you would like drive by it, you wouldn't even notice. And it was like bringing about all this new business for these places because of that.

[Justin Andrews]

Well, talking about the steps, I. I know you guys aren't paying attention to the series that I've been doing on YouTube, but the last one I just, that just went up. I talked about how interesting this was for me. So, I mean, I haven't really tracked this diligently since competing days, so I just haven't cared enough to be on it that much. One of the things that was most interesting that I had to do was I had to cut my calories harder than I'd ever had to cut it. And I had to like go get on a piece of cardio equipment way earlier or way sooner than I ever would before because this has caused us to be so sedentary. The amount of doordash that I probably.

[Cam]

Because we're on the. We're sitting here.

[Justin Andrews]

Because I've always had something even When I even like, I've always had some sort of labor or manual or mood just moving.

[Cam]

Yeah. Even training clients.

[Justin Andrews]

Yeah.

[Cam]

You walk.

[Justin Andrews]

Yeah.

[Adam Schaefer]

You move this much. There's no way.

[Justin Andrews]

Yeah. Nothing compared to how. How low this was. And so when I've talked many times on here how I would work a client. Right. So there's for fat loss or getting ready for a show. And I use just steps, right. It's like, okay, you're averaging 6,000, then we'll move to 8, then 10. Well, I found that man for me to even hit 8 to 10,000 steps, which is not that crazy, I had to schedule an hour of elliptical time and getting on there. And so I found myself the last couple of weeks to continue to see that leaning down process. I was having to do that. I'm sure there's other factors too. You like, I mean, I can't imagine how much doordash. I mean, I can't tell you the last time I went to a grocery store.

[Cam]

Yeah.

[Justin Andrews]

I can't tell you the last time between you and I went to a restaurant. Like, I can't tell you the last time between instacart and doordash. I mean, and that adds like, okay, one time sounds like nothing, but it's only nothing. But when you add it up over weeks, months, years, which has now been years since COVID Really for me, it was when it. That, that, that switched over. Right. Like that became when you.

[Cam]

We figured out.

[Justin Andrews]

Yeah, yeah, figured it all out and realized, oh, this is kind of n convenient. But then it, it's now reshaped my life and what my normal activity is. And so now that same formula that I had down to a science of what leaning down looked like for me has changed again. And I actually, I think this has a lot to do with what happens to a lot of people that have been fit in the past and then they are struggling to get in shape. They don't realize different now that when they have that job that switched and is different now, or their age or maybe they're not strength training the same way. But these, these, all these little factors over a period of time really start to add up.

[Cam]

So 8,000 steps will get you about 85 to 90% of the health benefits of walking that you can get from walking more than that. And it starts to really kind of top off and then you don't get much more except for maybe endurance and stuff like that. So for most people, about 8,000 steps will give you all the benefits on a daily basis. And this study that I. That they did. I like this study because what they did is it's a twins study, and twins studies are some of my favorite ones because it's hard to control for, like, just your.

[Justin Andrews]

Just the genetic differences.

[Cam]

Yeah, like, oh, you move more anyway and. Right. So this was a twin study, and what they found was that for every 1% increase in an area's what they called walkability resulted in 0.42% increase in neighborhood walking. Okay, so when scaled up, what does that mean? 55% increase in the walkability of a surrounding neighborhood would. Would increase people's walking by about 23% or about 19 minutes a week for every resident living in that area. In other words, the way that we design cities has a profound impact on overall public health. So this is definitely a. So because there's very few things, I believe that public policy, you know, there's a few things that public policy can do that'll really make an impact on our health. Oftentimes we just miss the mark, like the food pyramid or whatever. Like, you know, spend all this money on these things, and it ends up not helping anybody. But the way we design our cities, which is almost entirely controlled by our governments, that if they just made them walk, like, more convenient to walk than anything where you have little shopping centers and homes and shopping, that alone would. Would cause a profound.

[Adam Schaefer]

State parks too.

[Cam]

Say what?

[Adam Schaefer]

I'm a fan of the state parks.

[Cam]

Yeah, yeah, yeah. But just what do you like.

[Justin Andrews]

I know. I wonder, I wonder. I wonder if there's probably. There's got to be some sort of studies on the people that live, like, downtown in, like, high rises, how much fitter they probably are. They are average person.

[Cam]

They, they. They're. They're more fit.

[Justin Andrews]

Because if you. Most people or at least friends that I have that, like, have downtown condos or live downtown, they don't even use their car because it's such a pain in the ass to find parking that. So they literally walk in Uber and they do all that. And so they got to walk up and down the flights of stairs and use like.

[Cam]

So what they have to do with those studies, I've seen a couple. They control for things like pollution because the side effect of some of these big cities is pollution.

[Adam Schaefer]

Yeah.

[Cam]

But when they control for that, like, it makes a. It makes an impact. It makes a profound impact.

[Adam Schaefer]

I noticed that when I was in Chicago. I just couldn't get beyond the whole concrete jungle thing, and.

[Justin Andrews]

Well, that sucks. You get, get. You get more calorie burn and activity from walking around. But then you get more carcinogens from breathing. That's from your fucked. Anyway.

[Cam]

No, I think they can organize them in a way where you get both. Where you. Where it's cleaner and it's. But it's incur. Look at the way that they're designed now.

[Adam Schaefer]

Just need more plants.

[Cam]

Yeah. We live in suburbs. Right. Like, could you get anywhere really where you live by walking?

[Justin Andrews]

No.

[Cam]

You got a driver? I'm gonna walk. You're have to walk like 45 minutes to an hour.

[Justin Andrews]

Yeah.

[Cam]

To get anywhere. So, like small towns kind of have this. Like, where I live is a little bit like this where you can walk, you know, everywhere.

[Adam Schaefer]

I mean, I kind of.

[Justin Andrews]

Yeah.

[Adam Schaefer]

I know you guys make fun of me being the boondocks, but like, I always plotted out where I was next to like some trail or national park that I could.

[Cam]

Well, you got you. Yeah, you're really good about that. Going outdoors.

[Adam Schaefer]

I love that.

[Cam]

I just remember visiting my family in Sicily. These are old towns. Some of the streets are so small that you. You can't even drive a car through. And I remember going to the grocery store with like my old aunt, who. She passed away, but at the time she was like 80, and man, that woman would walk and we go uphill and she'd be carrying groceries and going upstairs to her little apartment. And you know, I was like, I'm 13, I'm trying to follow her and I'm tired.

[Justin Andrews]

Well, that's.

[Cam]

And my dad's like, yeah, she does it every day.

[Adam Schaefer]

Yeah.

[Justin Andrews]

I mean, that's one of the number one things that they've. They've teased out Right. For the blue zones. As far as why. Why they're healthier because they have different diets. There's different parts of the. But one of the things that's common is community and moving around and like. Yeah.

[Cam]

There's. In Okinawa, there are many homes. Like the older houses, the more traditional house, they don't even have chairs. So the old people, the old, like, you know, their 80s, 90s or so, they go down on the floor to eat and come back up. So it's almost like if you want to maintain mobility and health in your house, you could probably do a. Make. Make a big difference by just the way you organize your.

[Adam Schaefer]

I wonder what their arthritis.

[Cam]

Way less.

[Adam Schaefer]

Yeah, right. Like, I mean.

[Justin Andrews]

Sure.

[Adam Schaefer]

That.

[Cam]

So, I mean, are. I don't know. Are you gonna get rid of chairs, though? I don't know.

[Justin Andrews]

I don't. Not even that. It doesn't have to be like Because I think for. For me personally, one of the. One of the biggest changes health, if you think longevity, health wise, I ever made, was that two year stint of mobility that I went on.

[Cam]

Yeah.

[Justin Andrews]

That now has made. Made it very easy for me to sit in a squatted position. So I don't. It's not like I don't use chairs and couches at my house. Of course I do. But there's many times where I'm down playing with my son, and I choose to do that in a squatted position comfortably.

[Cam]

Yeah.

[Justin Andrews]

And so there's got to be some great carryover and long term health benefits to doing that. That wouldn't. I wouldn't have that had I not put that time in during that period of time. And so now it's cool that. And it happens all the time where we're down, we're playing, and it's actually comfortable for me to sit down and.

[Cam]

Just reminded me, the first time we went to Ben Greenfield's house.

[Justin Andrews]

Oh, God. We sat in the chair like that.

[Cam]

He stood up and.

[Justin Andrews]

See, that to me, is ridiculous.

[Cam]

Yeah. No, he went. He was overboard.

[Adam Schaefer]

He was perched.

[Cam]

He had a chair. He didn't sit in a chair. He stood on it and then squatted down and. Like a vulture.

[Adam Schaefer]

I almost wanted to feed him, like.

[Cam]

Seeds or something right in front of us, podcasting like this. Anyways, I got a bone to pickle, you guys. So. So yesterday at the end of the day, okay, we're done. We record like two or three episodes. Yeah, I'm doing this right here.

[Justin Andrews]

And I cannot wait for the YouTube channel.

[Adam Schaefer]

Okay.

[Justin Andrews]

This.

[Cam]

And I'm like, going like this.

[Adam Schaefer]

I'm like, thank God we have it recorded.

[Cam]

So.

[Adam Schaefer]

Yeah. So your new nickname, what is it?

[Cam]

Like, what?

[Adam Schaefer]

Two face mustache?

[Cam]

We get our. Our beards done and our haircut on Mondays.

[Justin Andrews]

From Vicki.

[Cam]

From Vicki. And I mean, she was in a hurry. She'd been with us.

[Justin Andrews]

I heard that you guys went on a big old deep spiritual talk. That's why.

[Cam]

That's probably what I said.

[Justin Andrews]

So that's your fault.

[Cam]

She did one side of my mustache, bro.

[Justin Andrews]

I had.

[Cam]

And so it's a problem.

[Adam Schaefer]

You can't distract Vicky, dude. I've learned this.

[Cam]

And I was so mad at you guys for not telling me that. I realized, you see one half, I.

[Adam Schaefer]

Thought you were like, he's more shaved on my side.

[Justin Andrews]

He's like growing out.

[Adam Schaefer]

And I'm like, that's just the shadow.

[Justin Andrews]

That's what I figured too, because Vicki actually did my. She's like, I'm gonna leave the beard a little bit longer. I'm like, okay, she's leaving. Sal's a little bit longer. May the theme she's trying to do.

[Adam Schaefer]

Meanwhile, he's all wonky the whole time.

[Cam]

I do the podcast. Nobody told me I got half. It's like having some in your teeth.

[Justin Andrews]

I told Katrina she'd die laughing. I hope. I really hope the people on YouTube catch it before this airs. It'd be so. I can't wait to watch that episode, go live and see if.

[Cam]

Cuz I was literally. I was going like this and I was feeling it. Like, that feels kind of weird. Yeah. I kind of started pulling on it and I looked at my phone.

[Justin Andrews]

I'm like, oh, note to self.

[Adam Schaefer]

At least she didn't give you just one in the middle or something.

[Justin Andrews]

That would have been real obvious.

[Cam]

Well, you guys would have seen.

[Justin Andrews]

I blame Dylan and Doug. They have a different angle watching me on camera. Yeah, it's their job to make sure it's all good. You know what I'm saying?

[Adam Schaefer]

I got to tell you the funniest story ever, though. So, like, yesterday too, we're on this group threat, you and me, Adam, Doug, you know, have our own thing. We talk trash, all that stuff. Right. We had this discussion about the drones going on all this stuff. And so Sal, like, you texted this. This image. You're, like, messing with us. You're like, oh, dude. One's right over my house. Like. Like, you guys, check it out. Zoom in. And so we zoom in and, you know, and it's this gag. It's the guy. That's the. The black guy.

[Justin Andrews]

Oh, that's what that was.

[Cam]

You didn't zoom in.

[Justin Andrews]

No, I did. It didn't. I couldn't tell that's what it was. Yeah.

[Adam Schaefer]

So you're zooming in.

[Cam]

It's the dude with the. The big.

[Justin Andrews]

Yes. Oh, my God. The big dick black guy.

[Adam Schaefer]

Big dick black guy.

[Justin Andrews]

Oh, my God, bro, I didn't even know that.

[Adam Schaefer]

So. Okay, so I. I'm like, this is a great joke.

[Justin Andrews]

Oh, my God. Now I see it. Now that I know what it is.

[Adam Schaefer]

See that?

[Justin Andrews]

No, bro, that's because I didn't. You know what I did do? I didn't keep doing this. I did it one I And I'm sting in. I'm still trying. And then he's like, oh, there's a cannon. I'm like, I'm all trying to see the cannon. I'm like, no, that's. I'm thinking to myself, it's just A normal drone. Oh, my God.

[Cam]

There's a drone over my house now. Totally normal.

[Adam Schaefer]

I just Looking at it and staring at it way too long.

[Justin Andrews]

I didn't even know that. Yeah.

[Adam Schaefer]

Yeah. So, okay, well, I guess you're not alone, because I sent this to my friends from Chicago, and so there's a group of three other guys that. They're all, like, youth pastors and, like. Yes. But they're hilar. They're hilarious. They're my friends. We. You know.

[Cam]

Yeah.

[Adam Schaefer]

We shoot the. And so I. I just immediately texted that to them, and. And I got a few responses, but, like, my one friend, Eddie, responding. He's just like, no way. No way.

[Cam]

He was gullible. He thought that.

[Adam Schaefer]

Yes. He thought, for real, that, like, I had one of those drones over my house. And so he, without even, like, doing anything, sends it to his entire family. Nieces, nephews, grandma. Like, everybody did it. He's like, my daughter.

[Justin Andrews]

I can't wait to send to my buddies. I had no idea that's what that was, dude. I'm sending it, right? That guy's a huge gift.

[Cam]

That guy's famous. How many times he showed up. Okay, so surprise.

[Adam Schaefer]

So this other guy is like, sorry, everybody, right now.

[Justin Andrews]

My buddies. I had no idea that's what it was.

[Adam Schaefer]

You know the guy Steve, the meme guy?

[Cam]

Yeah.

[Adam Schaefer]

Yeah. So he's. He was selling this puzzle with, like, Santa Claus.

[Cam]

Oh. And you build it.

[Adam Schaefer]

You build it, and then it's that black guy with the. So I bought that for him. I'm gonna give it for Christmas.

[Cam]

Oh, Merry Christmas.

[Adam Schaefer]

See how that goes?

[Cam]

Yeah, I'm glad.

[Adam Schaefer]

And I'm really tight with his family, so I don't know if I'm gonna be, like, excommunicated.

[Cam]

That's terrible. Sorry, guys.

[Adam Schaefer]

Sorry about that.

[Cam]

My bad. I can't believe you didn't see it.

[Justin Andrews]

I didn't know.

[Cam]

No wonder you didn't comment.

[Justin Andrews]

I'm like, adam, because you have to really. You have to. You have to zoom multiple times.

[Cam]

That's why it's so funny.

[Justin Andrews]

And so when I first zoomed just a little bit, you can't tell what it is, especially if you don't know what you're. I mean, now that you told me, drone.

[Adam Schaefer]

And then it's.

[Justin Andrews]

It's.

[Adam Schaefer]

There it is.

[Justin Andrews]

Yeah. I had to, like, keep zoning.

[Cam]

My cousin got me. Oh, my God.

[Justin Andrews]

I didn't know.

[Cam]

He's like, bro, I just saw one of those.

[Justin Andrews]

Well, you might. So my buddy's always the best. All the things, like, whenever there's something trending. They always do that to me. And so, like, we do it a lot in, like, basketball news. Like, oh, they traded curry, you see. Then you open up big black dick.

[Adam Schaefer]

Ah, you got me again.

[Justin Andrews]

Got me again.

[Cam]

That's enough.

[Justin Andrews]

So.

[Cam]

All right. Hey, I gotta show you guys something. I went on Brain FM's website, so this is one of our partners, Dylan. If you could pull up this picture. They did fmri.

[Justin Andrews]

Okay. None of these tricks.

[Cam]

No, this is not. It's gonna come up. That's FMRI imaging from a person's brain and blood flow with regular pink noise. Which. What's pink noise, by the way?

[Justin Andrews]

I didn't even know pink noise.

[Adam Schaefer]

I don't know what pink noise is.

[Cam]

What is pink? I know what white.

[Adam Schaefer]

I remember trying to emulate it, and.

[Justin Andrews]

I got pink noise. What will you consider, like, normal and, like, white? Like, it's. I don't.

[Cam]

I know what white noise is. What's pink noise? That's a. That's a good one. So anyway, pink noise, then music, and then Brain fm.

[Justin Andrews]

Wow.

[Cam]

Look at the difference in blood flow to the frontal lobe to the hippocampus. You guys know where all those parts of the brain are, right?

[Justin Andrews]

Wow. Yeah. In front of your brain there.

[Cam]

Yes. There you go. So Brain FM for. People don't know it's music, but layered underneath it. It And I don't. They call it neural. Neural something. Right. The sounds that they put in there get your brain to. To operate in different states of what they would. What you would see in brave brainwave studies. Right. So focus. Sleep. They can actually get your brain to focus or get your brain to relax through these sounds. And Brain FM has this patented technology. Nobody else has it. It. They have FMRI studies now.

[Justin Andrews]

Interesting. Pink noise is the sound that contains audible frequencies, but with more power in the lower frequencies.

[Cam]

Okay.

[Justin Andrews]

Pink noise, it can help you sleep or work by filtering out distracting sounds like people talk. Oh.

[Cam]

So they compared it to a noise that helps you sleep.

[Justin Andrews]

So it's similar to white noise, though. That's what white noise. I would have. I would have described white noise as that. Right?

[Cam]

Yeah. Wow, look at that. Yeah. So that was. Now, that's. FMRI is like. Is. Is. Is watching the brain in real time, and that was tracking the brain, bringing it up.

[Adam Schaefer]

Because there was another company that. I don't remember the name of the company, but they just developed this technology that they're trying to mimic what they did in the Matrix, where he could learn skills by basically wearing this kind of prodding device like electrodes that like kind of stimulate the brain in a certain pattern. And apparently it's like 33% more retention in terms of the skill just by using it. So it's not like it's an immediate.

[Cam]

Right.

[Adam Schaefer]

You actually have to go perform the skill. But then you like get these electrodes to kind of. And you retain it at like a higher rate.

[Cam]

Wow.

[Adam Schaefer]

Which is interesting.

[Cam]

You know, this is, you know, why you'll never be able to. I don't want to say never, but why it would be so difficult to have like a matrix style where you plug in. You remember he plugged it in. He's like, oh, I know kung fu now.

[Adam Schaefer]

Yeah.

[Cam]

Because there's a. The feedback from the brain goes back and forth. Like you think of something, you do it. But then doing something also gives feedback to the brain. So it's like the whole body is an extension of the brain, essentially. See? So to try and separate the two. Is a pro. Is a. Is a very.

[Justin Andrews]

The muscular side too. Right. You're doing CNS that way. Right? You're in central nervous system.

[Cam]

Well, yeah, the muscles aren't stronger, but my point is not even stronger.

[Justin Andrews]

They don't. They haven't even learned the patterns to do that.

[Cam]

Well, that's the brain that learns the patterns. But my point is that the, the, the. The way that it works is you're. There's feedback going back, back and forth. So doing the movement also trains the brain and the brain trains the, the body as well. You can't just do it from a brain side. That's what I'm saying. It's a complicated type issue.

[Justin Andrews]

Did you. I shared that to you guys. That thread or the, the guy, Jake, I forget his last name, but I follow his. He does all the. The news for fitness.

[Cam]

Yeah, yeah, yeah.

[Justin Andrews]

And you see all the AI tools in the fitness. Like he did like all the top AI tools fitness in 2024. And one of them. I thought the interesting one was the. The running pants.

[Cam]

Oh yeah.

[Justin Andrews]

That were like built in like almost a little hinge. Like knee braces.

[Adam Schaefer]

Yeah.

[Cam]

But they add power to your.

[Justin Andrews]

Yeah. Weird.

[Adam Schaefer]

So it's like mechanized in.

[Cam]

So that way faster.

[Adam Schaefer]

Yeah.

[Justin Andrews]

Why? Have you ever wore one of those big braces before?

[Cam]

Yeah, but the knee brace. This is this. I think it. It aids.

[Justin Andrews]

Well, I know but I mean it looks like it's just like wearing one of those with an aided like, you know, motor in it. Right. So it supports. It'd be kind of weird. Right.

[Adam Schaefer]

So that's like the commercial version, because I've seen some other robotic companies where they've actually built like full on exosuits where you can lift like twice the amount of weight that you could without it.

[Justin Andrews]

That's coming. Is that like a real thing for like factory workers and stuff like that to be able to do that? I mean, you're. The robots are going to end up doing that at the same time, right? By the time you get these exoskeletons, you'll have.

[Adam Schaefer]

They're getting there.

[Justin Andrews]

Real, real robots.

[Cam]

Makes me think of. What's that sci fi movie with that alien. Remember Alien? When she gets in the big machine.

[Justin Andrews]

You're still not Avatar? You're still not watching Silo? Huh? Huh?

[Cam]

No.

[Justin Andrews]

Well, you're such a sci fi dork.

[Cam]

Why wouldn't you?

[Adam Schaefer]

I'm actually ashamed of you.

[Justin Andrews]

It's.

[Cam]

It's.

[Justin Andrews]

I'm not even. I'm not even a sci fi.

[Cam]

Get me to do anything.

[Justin Andrews]

I'm not even.

[Adam Schaefer]

We tried.

[Cam]

Come on. We just talked about this at the beginning of the episode. Tell me what not.

[Adam Schaefer]

He's gonna watch it a year from now, dude.

[Justin Andrews]

When it's irrelevant. You'll like it because the science is actually here. I mean.

[Adam Schaefer]

Yeah.

[Justin Andrews]

How do you. How do you. How do you sci fi guys describe that when it's like it's a good sci fi. Because not only is the science fiction is realistic, but then it also like these. Well, and it also has like these parallels to like how we organize our society. Like the way they organize their own little religion and like, you know, how they keep control and power. Like the little mini government that they.

[Adam Schaefer]

Build within the show behind the curtains of like what we suspect. You know how the power dynamic is, you know, with government.

[Cam]

This is on what Apple. What's the. What's the. What's the.

[Justin Andrews]

Yeah, I think, I think. Yeah.

[Cam]

That's why I don't have that. I already have so many.

[Justin Andrews]

Really?

[Cam]

Yeah.

[Justin Andrews]

Too expensive, huh?

[Cam]

No, I mean, maybe. I just. I feel like I pay for, you know, so many of them and I watch like two of them.

[Justin Andrews]

$10,000 on DoorDash, but you can't spend 9.99 for.

[Adam Schaefer]

I want you to watch this. You dig it?

[Justin Andrews]

You know, it's. It's totally like a show that you would like. That's why I thought. I mean, again, Katrina is definitely not sci fi. She's into it. It's got a good, A really good story. Like great actors in it. So another one. Here's one I want you guys to watch. You. I know you like this because you watched the other trash tv. One that you Love is blind. Yes. The best one yet. The best.

[Cam]

Okay.

[Justin Andrews]

If you like Love is Blind, that trash kind of tv, the best one out. Later, dater.

[Cam]

What's that?

[Justin Andrews]

It is. It is just like love is blind, but it's for like. Well, it's not Love is blind because they. They meet each other. It's more like one. It's one of the dating ones, but it's for seniors. But here's why I think it's so good, because Katrina and I were trying to. We were dying.

[Cam]

Like, what do you mean by seeing, like 60 year olds?

[Justin Andrews]

Yes. Yeah. 60 and above.

[Cam]

Okay.

[Justin Andrews]

Yeah. There's a couple 56 year. I think 56 is the youngest. Most have been, you know, divorced once or twice widows, you name it, the thing. And so anyways, her and I binged. It was so good. It was so funny, so entertaining. And we're like, why is this so much better than all the other ones? And I think of. I think it's because how authentic and real is, you know, what you get with some of the 20. 20 year olds.

[Cam]

Yeah, they're stupid fluff. Yeah.

[Justin Andrews]

Well, and some of them are, like, chasing the.

[Adam Schaefer]

The attention.

[Justin Andrews]

They want the camera. If you're like 60, like, you don't even know how to use, like, they. They're on their dates, like, trying to use. Trying to give each other their phone number. They can't figure it out.

[Cam]

Yeah, yeah, yeah.

[Justin Andrews]

Y. I mean, they are not looking for Instagram fame or nothing like that out of this. It's purely. Look, they literally genuinely want to meet somebody to spend the back half of their life with, and they're going through this whole process and so that you watch it. It's really good. It's really. It's. It's done.

[Cam]

Later dater.

[Justin Andrews]

Yeah, it's called.

[Adam Schaefer]

They talk about all their health problems all the time.

[Justin Andrews]

They do everything. But they got all. All different types of characters on there. And I think that's why it's so good. Katrina and I were like, why is this so much better than the other ones? And I'm like, you know why? Because there's always a few people, other ones that you just get this, like, oh, they're here to get their 15 minutes of fame, or they're trying to use this to catapult their acting career. It's like, you get. I think the younger generation, they're privy to, like, how that could help with their social media.

[Adam Schaefer]

That's why I Like the love on the spectrum ones? Yeah, yeah. Because it was very, very authentic. Authentic, genuine, you know, and it's like. It was, like, endearing.

[Justin Andrews]

Watch later, data. You guys will lie, I promise you.

[Cam]

Did I tell you the time? I did. My dad did that. Early days when the smartphones came out. Like, you took a picture and he took a picture of my phone. Phone to get what was on. I'm like, you know, I could just text it.

[Adam Schaefer]

Hold it, hold it steady.

[Cam]

I got a glare. I guess that's one way to do it. Hey, so I wanna. I wanna. You guys remember Joy Swole, our buddy, back from back. He's become like this. This, like one of the only, I.

[Justin Andrews]

Think five or four people that have ever blocked me.

[Cam]

He still blocked you, huh?

[Justin Andrews]

Unblocked me.

[Cam]

So he's now like the. He's like this, like, good guy.

[Adam Schaefer]

Well, first, wasn't he, like. I mean, he was going into gyms and be like, stop bullying.

[Justin Andrews]

Yeah, he's the anti.

[Cam]

You guys think he's like. Do you think it's authentic or do you think he's just.

[Justin Andrews]

Of course not.

[Cam]

Yeah. Social media chasing.

[Justin Andrews]

Yeah, I mean, he was on. He was. He was part of the Shreds crew early on and part of all those guys that were doctoring photos and like that. And it was a smart pit pivot. It was a smart pivot that he did. And he's.

[Adam Schaefer]

I missed the days where they came in with their entourage at the, like, fitness conventions. Remember that? Where they had, like, I was at security and everything.

[Justin Andrews]

I went to the Olympia. This. God, this was 10 years ago. It was a long time ago. It was like. It was close to 10 years ago when I went to that Olympia by myself. And I remember I hadn't been to something like that in a long time. And I showed up and I didn't even know, like, what Shreds or those guys were or anything like that. And I remember seeing, I believe, was it Ronnie Coleman or Cutler? It was one of the big, big, big Olympians. Had a booth.

[Cam]

I remember you talking about this.

[Adam Schaefer]

Yeah, big, big name bodybuilders had a booth.

[Justin Andrews]

Maybe like five or six people waiting in line to talk to him. But then there was the Shreds crew and Joyce Wol and all those guys were there and there was a line around and they had. They had a picture banners of themselves that were, like from the floor to the ceiling tall. It was massive. They had, like a whole entourage that came with them, their own camera crew.

[Cam]

They were the first ones to figure out how to leverage social media as well as they did.

[Adam Schaefer]

I'm pretty sure they got the entire idea from Jersey Shore.

[Cam]

Oh, the whole. The way they look and all that. All of it, yeah. Yeah.

[Justin Andrews]

You think so?

[Adam Schaefer]

Yeah, I mean, I think about it.

[Justin Andrews]

I mean, I just. It was. It's. It's. It's really a long. I mean, MLM marketing has been around forever. It's just. They.

[Cam]

They just adapted it to social media.

[Justin Andrews]

Exactly. They just brought it to Instagram and.

[Adam Schaefer]

Then like you're first.

[Justin Andrews]

And magazine doctoring photos. That's been around forever. So they were just clever enough to use that medium and to ride the wave of the platform growing, like, you know, speaking of riding the wave cave and huge anomalies like that. I don't know if you're bringing up anything else about Joey Swell, but you guys have. You guys. You guys know who Ryan's world is?

[Adam Schaefer]

No, I've. Yeah, I've heard that he's the.

[Justin Andrews]

He's the kid who was famous for opening the. His. Playing with his toys. Oh, yeah. He started at 3 years old.

[Cam]

Oh, yeah, yeah, yeah, yeah.

[Justin Andrews]

He's. How old is he? I put it up there. Yeah. Is he 9 or 12 now? Is he 9 years old now?

[Adam Schaefer]

This is the one everybody references. Like, I could have just made millions of opening gifts.

[Justin Andrews]

He started at three years old. He's like. He's nine or 12. I wrote nine, but he might be 12. 12, I think.

[Cam]

Yeah.

[Doug]

It says nine years later. So he's 12.

[Justin Andrews]

Yeah. Okay, there we go. He's 12. So he's 12 now. And I think last year he clipped it like $36 million.

[Cam]

That's all he does.

[Adam Schaefer]

Good for him, man.

[Justin Andrews]

I think he started his opening present. Now he, like. I mean, he's done so much now. Like, he does collaborations where he's designed his own toys now. I mean, all these companies have. But I mean, it started off his parent. He wanted his. He wanted his parents to record him.

[Adam Schaefer]

What a trip.

[Justin Andrews]

While he kind of reviewed his toys. And it started at like 3 years old. And I think his first year, I think he. I think he cleared like, like a couple million dollars his first year. Then it was like 7, then 11 and 12. Now he's doing like 30.

[Cam]

I hope he's got good parents that really help him, you know, because that's. That's a lot of money for a kid. You know what I mean? That could go real bad.

[Justin Andrews]

I don't know. I thought before they're 18, it goes to the parents.

[Cam]

It does, but still. With that notoriety and that. Because I'm sure he gets recognized. You got.

[Justin Andrews]

I mean that's what I would be more worried about is the attention more than the money. He wouldn't even know what the to do with the money at that age, you know that. That age. And if you're good parents, you probably.

[Cam]

I would not let my kid. I wouldn't let them get famous like that on YouTube. No way.

[Justin Andrews]

Yeah, I don't. I don't think so either.

[Cam]

No. But what do you do with that? What do you do with that as a young kid with that kind of notoriety and that kind, you know, that kind of false love follow.

[Justin Andrews]

I mean Crash, you know, it's. It's not like it's new. Yeah. We've seen this with child stars. We've seen it with all your. Your kids that were famous on commercials and TV and then remained in television. I mean what, 95 of them are all up?

[Cam]

Yeah.

[Justin Andrews]

Or any of them not on drugs or been in rehab ten times and.

[Cam]

Terrible.

[Justin Andrews]

Yeah. So it's just the same thing. So I, you know, I don't think I would.

[Cam]

Dude, speaking of success, I just read up about Fiori. Did you. Do you want to trip off this? Forbes did an article.

[Justin Andrews]

Why do you have to bring this up?

[Cam]

I know this was a missed opportunity from you. Adam, this is your. This is your.

[Adam Schaefer]

Why don't we structure this?

[Cam]

Adam is the money guy.

[Justin Andrews]

This is actually what made me start doing this was.

[Adam Schaefer]

Yeah.

[Justin Andrews]

Watching Viori and then scratching our heads going like wait a second, second. We don't need revenue from partners and sponsorship. Why don't we take shares in company instead? And then that begin. It was because of. Vori Vuori was the first company that I watched right before our eyes work with us first and then turn into a billion dollar company.

[Adam Schaefer]

So huge.

[Cam]

Remember in 2021 they got $400 million in venture funding by Softback Investment Advisor.

[Justin Andrews]

And which value 4.2 at the time.

[Cam]

$4 billion. And they're halfway to their goal of opening 100 stores by 2026.

[Justin Andrews]

Wow.

[Cam]

Yeah. Dude, that's. I mean they're obviously they sell most of the stuff online, but that is just incredible. I remember we first. Unbelievable how many stores they have when we work with them.

[Justin Andrews]

Oh, it's so impressive. They only had like two.

[Adam Schaefer]

Just a few.

[Justin Andrews]

Yeah.

[Adam Schaefer]

We grand opened a couple of them.

[Justin Andrews]

They only had two or three.

[Cam]

Which one was it that we went to? Was it Encinitas?

[Justin Andrews]

Encinita was one is their home base. That's their first one. And Then I don't know what their second one was. I think they had one more SoCal, then they came up this way. They're in the Hamptons now. I'm trying to work on a deal where we go over to the Hamptons and go work with.

[Cam]

I've never been. I've never been there.

[Justin Andrews]

I've never been there either.

[Cam]

What is the Hamptons? Just like a nice area.

[Justin Andrews]

We're on the coast. It's like.

[Cam]

I know that.

[Justin Andrews]

It's like the east coast version of Malibu.

[Adam Schaefer]

Malibu? Yeah.

[Justin Andrews]

So just like that where all the uber rich live and it's.

[Cam]

They call it the Hamptons. Yeah, yeah, that's the name of it.

[Justin Andrews]

Yeah, it's like. Like Malibu.

[Cam]

Pull up pictures. I want to see what that looks like. Yeah.

[Justin Andrews]

You've never seen them?

[Cam]

No.

[Justin Andrews]

The ones that like the shingles. You know who has a place.

[Cam]

You know, I like that. I like that stuff.

[Justin Andrews]

Dave Port. Dave Porton.

[Cam]

Anyway.

[Justin Andrews]

Oh, has. Has a place over there. Or Nantucket. Which is Nantucket. Hamptons. They're all.

[Cam]

That's old money. Right?

[Justin Andrews]

Because it's east coast mostly. I think anybody who owns property on the coast these days has to be old money. The is buying a 50 million dollar price.

[Adam Schaefer]

I mean anybody working in New York.

[Justin Andrews]

I mean, unless you. Yeah. Unless you're Ryan's World.

[Cam]

Who's. Who can afford to buy it? He can't afford. Anyway.

[Adam Schaefer]

Ryan's World again.

[Justin Andrews]

Yeah.

[Adam Schaefer]

He'll be there.

[Cam]

Will he?

[Justin Andrews]

What?

[Cam]

He won't be able to afford a house though.

[Justin Andrews]

There, of course.

[Adam Schaefer]

What?

[Justin Andrews]

Bro, he's making 36 million a year. Of course you could afford a place there. Yeah. Really?

[Cam]

Okay, so I thought I. So I didn't know anything about it other than like it's like you're super uber rich celebrity.

[Justin Andrews]

Well, it's not billions of dollars, but it's.

[Cam]

Oh, wow, look at that.

[Justin Andrews]

Yeah. 50. 50 to 100 million dollar places.

[Cam]

Oh, that's gorgeous.

[Adam Schaefer]

Look at that.

[Cam]

I like that style. I like the east coast style of mansions. Better than West Coast. That like older. You know what I mean?

[Justin Andrews]

Well, yeah. They have way more history.

[Cam]

Yeah.

[Justin Andrews]

Yeah. Wow.

[Cam]

That's 150 million dollar house right there.

[Justin Andrews]

Yeah. I mean, look at that. But I mean that's a cr. That's a crazy one. Look at that property. I mean you. You can find them for like 30, 50 million.

[Cam]

You've looked.

[Adam Schaefer]

Wasn't that. What was that one? Weekend at Bernie's. That was the one that like the.

[Justin Andrews]

Crazy part about all these is like you.

[Cam]

You.

[Justin Andrews]

You literally have to have throwaway money because it's. Let's say you had the money to buy that, right?

[Cam]

Well then your taxes on it a lot.

[Justin Andrews]

Yeah, like so. But I mean, so let's say you, you found not 150. That's a little ridiculous. Say $50 million. You bought one for $50 million dollars. The property taxes alone. You would have to live there 50% of the time to justify spending because you could go rent that 150 million dollar house for weeks at a time as much as you want throughout the year. So let's say we, we had a place or that we traveled there all the time. It's one of your favorite places to go. And five times a year, name a place you could travel to five times a year too. Probably never, but let's pretend you go five times a year and you stay two weeks at a time. So 10 weeks out of the year you could rent that 150 million dollar place for, you know, I don't know. Do the math. A few hundred thousand dollars. Few hundred thousand dollars. And you could, you could do that every single year at a place like that with no other overhead other than you renting the place. And you get to stay there whenever you want to own it would cost you more just. And that's not including the loan, the upkeep, all the other property tax alone. So it's like.

[Cam]

So how often do you think about this kind of stuff?

[Justin Andrews]

Yeah, I do all the math all the time.

[Cam]

I know you.

[Justin Andrews]

I mean that's actually one of my favorite things to do is those out I, I get, I get on Zillow and Redfin and I'm always watching.

[Cam]

Really?

[Justin Andrews]

Yeah, I'm always watching the market all over the. And especially places like that.

[Cam]

Wish you got us into Vori when I first. Great.

[Adam Schaefer]

That would be.

[Cam]

Okay. I gotta, I gotta study for you guys that. Okay. Do you guys like it when I bring up studies where you, you ask the question afterwards like who the hell needed to study that? Like why did they need.

[Adam Schaefer]

Oh yeah.

[Cam]

Okay, so I've already.

[Adam Schaefer]

Captain, obviously, I've already set you guys up.

[Cam]

Okay, so they did a study on the things that increase the likelihood that people, or particularly men will have sex with a robot. Okay, so what are the, what are the factors that will increase men's likelihood to have sex with a robot?

[Justin Andrews]

Okay, so would like job with their type of job matter with their type of.

[Cam]

I mean, whatever. What do you think of a guy? Think of men. What is the one thing that's going to make them Most likely to have sex with a robot.

[Justin Andrews]

Socially awkward. A job where they don't have time.

[Cam]

It's even more obvious than that.

[Justin Andrews]

Oh, really?

[Cam]

Just like one horny they did a study on.

[Justin Andrews]

That's it.

[Cam]

The title of Listen.

[Justin Andrews]

That's it. Yes. That's the qualifier.

[Cam]

Yeah. Listen to the title. Being horny increases the likelihood between you in a trash can that men will sleep with robots. Who spends money on these studies? Like you? Really? Can you believe they made. They did a study like this?

[Justin Andrews]

Yeah, it's pretty funny.

[Cam]

So apparently if you're horny, you're more likely to have sex with a robot.

[Justin Andrews]

Well, that's.

[Cam]

I would have never heard about the.

[Adam Schaefer]

Robots looks or anything.

[Cam]

This study from researchers at Concordia University.

[Justin Andrews]

I feel like that's like a. Like a massive troll from some like, you know, senior project. You and your buddies are like, yeah, I got an idea.

[Cam]

You know what?

[Justin Andrews]

We'll study what's most not real men.

[Cam]

Most likely to have sex with robots. Yeah.

[Justin Andrews]

It's survey based, I imagine.

[Cam]

Yeah. Yeah. I think they have some surveys.

[Adam Schaefer]

Didn't they try this?

[Cam]

How do they start somewhere where.

[Adam Schaefer]

Yeah, there was like a brothel. They're trying like robots.

[Cam]

Were they?

[Adam Schaefer]

Yeah.

[Cam]

Really?

[Adam Schaefer]

Look at up Dylan.

[Cam]

That's Doug's computer.

[Justin Andrews]

Doug's going be slapping his back. Let's.

[Adam Schaefer]

Let's add a few more, you know, bro.

[Cam]

With sex robots. Yeah.

[Adam Schaefer]

We. We all are curious.

[Cam]

Let's see if.

[Adam Schaefer]

Let's see what we find because I'm pretty sure that happened.

[Cam]

That they had robots.

[Adam Schaefer]

Yeah.

[Justin Andrews]

Oh, can someone tell me the trial? Why he's looking that up? Who's the. Who's the snow and wizard of Oz? I really want to know.

[Adam Schaefer]

Oh, yeah, that was me.

[Justin Andrews]

So you always have the ones like that? No, bring them up. Why?

[Cam]

Oh, it's sex do.

[Adam Schaefer]

How do I bring it up? I don't know. Know. Yeah, well, sex doll brothels, dolls, I guess.

[Justin Andrews]

Of course.

[Adam Schaefer]

That is weird.

[Cam]

I don't know, man.

[Adam Schaefer]

Anyways, give me this.

[Justin Andrews]

Give me the snow.

[Adam Schaefer]

The snow. So what do you guys think it is? I guess I could just tell you.

[Cam]

But the snow in.

[Adam Schaefer]

Yes.

[Justin Andrews]

Is there even. I don't even know if there's asbestos.

[Adam Schaefer]

Pure asbestos.

[Cam]

They were putting straight up asbestos.

[Justin Andrews]

Yeah.

[Cam]

On the ground.

[Adam Schaefer]

They were like in the air. Like the whole snow thing was asbestos.

[Justin Andrews]

This.

[Adam Schaefer]

That's how much we knew back then.

[Justin Andrews]

Oh my God.

[Cam]

Dude, there was a town. Wow. Berlim has one. They call it a cyber brothel. It's a first AI brothel using virtual reality sex dolls.

[Justin Andrews]

Dude, have you guys seen Justin? You'll like this. Yeah, Sal won't care that much, but have you guys seen Sports Ball? Yes. The AI pitching machine that they have now.

[Cam]

Haven't pitching machines been around forever?

[Justin Andrews]

Bro, this is so cool.

[Adam Schaefer]

Is it just a, A, it's an arm that.

[Justin Andrews]

So it. No, it's, it's, it's a hole. Okay. That the, the ball. So how the pitching machine to the average person as far as the mechanics of it, the regular pitching machine. But what I see as a batter is a, A, A projection of a virtual real pitcher. So like Verlander's up there pitching. Okay. Nolan Ryan's pitching and it's him. And then it actually will throw his pitches and it, and, and it'll show his, his release right at the right. The virtual thing shows his wind up, up and then it goes. And then when it releases, it comes right here.

[Cam]

Wow.

[Justin Andrews]

Thank you, Dylan for finding that for me. So I don't have to try and describe anything.

[Cam]

And does it do different pitches like.

[Justin Andrews]

Oh yeah, it does different pitches, different pitchers. So you, you load.

[Cam]

You can train with different pitchers.

[Justin Andrews]

So the A. Yeah, the. Exactly. So if you're, let's say you're a baseball player and you know you're going to go face a, you know, a left handed side, sidearm throw in pitcher, you put, I mean one of the best in the game. You put him out there. And then they're looking at that, that.

[Adam Schaefer]

This may be another one of those democratizing elements in the sport. Right. If you can, if you can literally sit there and, and map out like your opponent's movements into the T, that's a huge advantage.

[Justin Andrews]

Wow. Isn't that cool?

[Cam]

That's really cool.

[Justin Andrews]

So I thought I saw this other thing. I just, I mean I'm so fascinated by like the, the highest level.

[Adam Schaefer]

Yeah. Geek out on that stuff.

[Justin Andrews]

Pros. Right. So I saw somebody did this thing and I've watched before a game that you don't catch us on tv but if you're live and you see like Steph Curry. Steph Curry will walk around the court, he just makes everything and he'll, he'll drop the ball all over a basketball court.

[Adam Schaefer]

This is the. Find the dead spots.

[Justin Andrews]

Yes. And he looks for dead spots in the court. So he knows, so he knows when he's handling and dribbling stuff like that to watch out for that. So I've known that for a while because I've been a big Warrior fan. I've seen that forever. And I'm like Dang that's crazy. The level of like practice and thought that he puts into the game. Just like I've told you guys the stories of Dennis Rodman used to count the spin wins off the. Off the, off the bounce from a rebound. That's why he was so good at rebounding, stuff like that. So he does things like that. John Stockton is the, is the all time leader in steals by a long shot like killer Ray and so he used to do the same thing up and down the court where he dribble and final a dead spots and but he then would make a mental note of that and then he would wait until the opposing team was around that spot and he knew that he could attack and go in and swipe because the ball would, would die a little bit in their dribble and that and I thought that was so brilliant interest. Isn't that crazy?

[Adam Schaefer]

That's super cool.

[Justin Andrews]

How about the level of like, like, like measuring and mastering the. Yes.

[Cam]

That goes on and the awareness is just absolutely insane.

[Justin Andrews]

It's so cool.

[Cam]

Yeah, yeah, yeah.

[Justin Andrews]

That's so cool. And I thought that AI machine was so cool too. Super neat.

[Cam]

Probiotics have tremendous health benefits. Not just for digestion. They can also help your mind. They've been shown to help with anxiety and depression and your skin and much more. Now they're not all created equal. Seed is the world's best probiotic, hands down. If you want the benefits of probiotics, go with seed. And if you go through our link, you'll get a discount. Go to seed.com mindpump use the code 25mindpump and get 25% off your first month's order of seeds. Daily Symbiotic. All right, back to the show. This portion of the podcast where we answer questions is brought to you by the webinars. Adam and I do. For coaches and trainers, go to trainerwebinar.com Sign up.

[Justin Andrews]

Up.

[Cam]

The next one is January 7th. This is where we teach trainers and coaches how to leverage the new year for their business.

[Doug]

Our first question is from Josiah Heats. Is going for 0.7 grams of protein per pound of ideal body weight. Good enough for a cut?

[Cam]

It is. No, the data will show that this is good enough.

[Justin Andrews]

Go to one.

[Cam]

Yeah, I would say one.

[Justin Andrews]

You know, there's probably not only that, but it's like. So I, I think this is so interesting because we get this a lot where we get into debates with people or they, you know, all Huberman said this and we heard it's like, dude, whatever your Goal weight is. Doesn't matter if you're trying to build, lose weight, whatever your goal weight is that you want to be at. Okay. One to one.

[Cam]

Easy.

[Justin Andrews]

It's such a easy thing to measure and track.

[Cam]

You don't got to bring out your calculator.

[Justin Andrews]

Yeah. You don't have to exactly point. I'm going to do 0.75. Why?

[Adam Schaefer]

Yeah.

[Justin Andrews]

And if, and, and, and if you fall a little short and you land somewhere at 0.7, you'll be okay. It's just not ideal. It's not optimal. Optimal is going to be about.

[Cam]

There's also data to. So that shows that there may be not always not. But also maybe some benefit to going even higher.

[Justin Andrews]

Yeah. Up to 1.5.

[Cam]

Yeah. In a cut for a, For a kind of muscle preserving effect. I mean, you won't go wrong with it. But in our experience, just to back you up, Adam, as a trainer, people would miss. Even my most consistent, like, clients would miss a couple days a week. And protein isn't something that you store like fat or carbohydrates, like with glycogen. You. You need to hit it every single day. The day you miss it, it. You don't get carryover from yesterday because you had more protein backwards. Yeah. So aiming for one or one, one and a half, like, and you fall just short, you're always gonna hit that kind of cut off. So. And plus, it's easy. You're right. It's easy. Math like you, you tell someone, okay, you want to weigh 150 pounds, go 0.7 grams. Can you come up with that number right out there?

[Justin Andrews]

I know. That's why I've always thought that people want to argue this with this that are like, well, technically it's 2.2 for every lean pound of body mass you have. It's like, I never had a client that was busting a calculator out trying to figure that math out every time they had a meal. It's just like, hey, what's your goal? Are we. Are we trying to lose weight? We're trying to build whatever it is. Where would you like, by the way?

[Adam Schaefer]

Just the square root of carbs.

[Cam]

And on this. This is not easy to do consistently. So if you're watching, listening, you've never done this consistently. This is hard. Like if you're a, if you're a woman and let's say you want to weigh 140 pounds or 130 pounds, that's hard to do every single day from whole food. Food. It is difficult to hit 130 to 140 grams of protein every single day For a woman who wants to weigh that much day in and day out from whole natural foods for men, obviously, typically it's typically around 170, 180, sometimes higher. It's not easy to do. So my advice with this is to eat it first, whatever your meal is, you know, youyou look at your meal and let's say, you know, you need to eat a hundred and let's say you need toyou need to hit 150 grams of protein. So it's 50 grams of protein protein. Breakfast, lunch, and dinner. Eat the protein first because you can't miss this. If you miss this, then you get less results. Whereas if you miss carbs and fats a little bit, not that big of a deal. Eat it first. Otherwise it's gonna be very difficult and you'll miss. And like I said, this was the hardest thing for my clients. Even my most. My most consistent clients, this is the hardest thing for them to hit. Yup.

[Doug]

Next question is from underscore. Chells just lost 60 pounds and looking to lose 40 more. And I feel stuck during the holidays. Suggestions.

[Cam]

Stop trying to lose weight during the holidays. Make it a reverse diet and build and set yourself up for the post holidays. Like I, you know, there's two ways to approach the holidays. One is to counter the, you know, the meals, and I'm gonna have some celebrations and hang out with friends and family. So I'm gonna really buckle down and get more strict and, you know, potentially, I don't know, take away some of my quality of life or reduce the enjoyment I could potentially have at, you know, Christmas Eve or New Year's or whatever, or I could lean into it. I'm gonna eat a little more anyway. I'm gonna hit my protein intake, and you know what I'm gonna do for the holiday season? I'm silly. I'm gonna build. I'm gonna build during the holiday season, and then come January, I'll be psyched, and I'll have a faster metabolism, I'll be stronger, and then I'll start the cut. Then this strategy I started doing towards the later half of my career, and it was so much more effective for my clients to do this.

[Justin Andrews]

Well, we talk a lot about. We're very proud, grow many cuts in many bulks. And so I was heading into Thanksgiving in the middle of this cut that I've been doing for the Mind Pump TV YouTube channel. And it was like, this is perfect. I've Already been in a three week cut. Thanksgiving was two or three days away. Yeah. I could keep cutting, trying to get a little bit more, or I could go, you know what, I've been in this deficit for three weeks. I'm gonna wait until Chris or until Thanksgiving. And Thanksgiving is going to be the beginning of my reverse diet. And so use the momentum naturally of the. And that's the thing too is like the holiday, I mean, are the holidays like, do you need to eat, eat a bunch every single day or is it normally a couple days? Right. You have, you have Thanksgiving Day, you have Christmas Eve. Probably a lot of people do Christmas day dinners. Yeah. So. So why not run a cut during the days that you wouldn't to be needing to schedule a dinner or a holiday, like something like that. And then when you have, when the, the dinner is coming up or you know, whatever the thing is that you do traditionally that is. Would put you in a kind of a calorie surplus, then reverse and go into a mini, A mini bulk for say that just that week and then go back to your cut.

[Cam]

Yep.

[Justin Andrews]

So you don't need to, it doesn't need to be like this long cut, this long bulk. It's like run a deficit heading into that day because that'll actually serve you. Because part of the fat loss process isn't just you're, you're in a calorie deficit. You also deplete all your glycogen stores. And so the initial high calorie spike is actually loading that back up.

[Cam]

You want, you'll feel, Give you great workouts.

[Justin Andrews]

Yes, you'll feel really. In fact, you'll probably look better, feel better initially right after that. Where you get in trouble is when that one day turns into five days or a season. Yeah, right. And you keep doing it. You keep doing it. You know, it used to take. So when I get ready for a show, it actually would take three days of loading before I could, like before the what we call over spillage part would happen. In other words, let's say, and I'll use just kind of generic numbers for the person. Like a cut is 2500 calories and I'd be cutting at 2500 calories. 25. Stay, stay, stay, stay there. Okay. Getting ready for peak week. What we call so getting ready for this show. So seven days. Then I'd have to go to 3,000, 3,500, 4,000, 4,500. Hold that for two days and then you. I would be completely filled out if I just had one day. Of high calories. It wasn't even enough to fill me all the way up. So it's a while before you start to tip over the other direction.

[Cam]

What you're referring to, for people aren't familiar. Glycogen holds on to water. It's what gives your muscles hydration, that fullness, this, when you cut your calorie, especially when you cut carbohydrates, you get this flat look to your muscles, which actually can make you feel more flabby. You're lighter on the scale, so some people don't care. But the way you look because you're on stage, it's all about. Nobody weighs you on stage. It's about how you look. Yeah, your muscles look smaller and flatter. And so what you're trying to do is go into the show with your muscles looking rounder and fuller. And so it would take you three.

[Justin Andrews]

Days or so just to load up. And the point of me bringing that up more so than even the aesthetic point of that, is that you're not one day of eating high, high calorie, especially if you came from a cut for a week or two weeks or.

[Cam]

Three weeks, you're not causing that much.

[Justin Andrews]

You're not putting body fat on. You're not. You even having a big 5,000 calorie day, which is probably a lot for most people, is not putting body fat on if you're coming out of a cut. If you're coming. If you've been in a low calories for extended period of time. So that's how I would use the holidays, is I would. I would cut leading into those days and then enjoy those days days again. Still give myself boundaries. Like, hey, gotta go eat that pro. If I want to enjoy my aunt's pie or my mom's famous stuffing, I'm gonna do those things. But I'm gonna go get my protein first. So I'm gonna go hit my protein target. So I know I give my body what it needs to sustain the muscle that I work so hard to build. And then, okay, I'm gonna enjoy the stuffing, enjoy the pie. Oh, wow. I overate 5,000 calories. But you'll be fine. Next day, you'll be fine if you go back to a balanced diet.

[Doug]

Our next question is from preachmanjo. Now, having experience to weightlifting. Is it best to lift on how I feel or stick with a program?

[Cam]

It depends. You got to know yourself. Okay, so, like, I have a lot of experience working. I've been doing it for years and years and years and years. And years. Sometimes it's better for me to follow a program because my tendency is to overdo it. And if in the program it says this week is a deload, these are your days off and I follow the program, then I'll do what I'm supposed to and take those days off, off. Whereas if I just listen to quote unquote, how I feel, how I feel is oftentimes I want to do more.

[Adam Schaefer]

It's pretty misleading.

[Cam]

Yeah. So it depends on you. Like you got to know your tendencies. If your tendency is to overdo it or not go to the gym because you just don't feel like going, then you might be better off just following a well planned program. Now if you're really good and in tune with your body and you can listen to your body and, and, and you're not somebody that's going to, you know, not do the right thing because you're, you're pushing yourself in the wrong direction, then listen to your body. Now that being said, listening to your body should be, is very important. The sounds get, when the, when the signs get really loud.

[Adam Schaefer]

There still has to be structure there though.

[Cam]

Yeah.

[Adam Schaefer]

You know, because I mean, at a certain point I want to make sure, like I'm always kind of like cross checking what I haven't done in a long time or like if my programming is, you know, devoid of something that I need to address. And so half the time if I'm not running a program, it's really like I'm experimenting to create a program, you know, and it's like something I'm trying to figure out. How can I address one of these things that always tends to drop off and a lot of people don't do. How can we introduce this to, you know, further strengthen them and, and improve, you know, some aspect of mobility, strength, power, endurance, One of those factors that I'm trying to say seek.

[Justin Andrews]

So I think this really depends on where you're currently at in your journey. So for example, I just came off the three month thing that we documented on YouTube. During that process, I had serious goals. I was trying to show the greatest improvement I could. Even with all of my experience. I was following a structure, I was following a program, I was tracking diligently. I had, I had, I had planned way ahead of time of what it's going to look like. Look like I don't care. Now I'm not trying to prove to anybody, I'm not trying. So now I go how I feel because I'm not. So to me, it matters like, because if a client came to me and they're in the. They're in great shape, they're happy where they're at, they're fit, and they're asking me this question. It's like, well, go how you feel. I mean, maintain. Maintain that way, maybe you lose a little bit, you don't gain very much. Who cares? Because you're already at a great place. And you're more so doing this for the enjoyment and staying healthy and that part of the journey. But if you come to me and you're, like, struggling because you're not seeing the results you want or don't know why you can't lose that last five pounds or want to increase, you know, hit a pr, well, then this is where that really matters, in my opinion. So it really matters. Where are you currently at in your journey? And if you're trying. If you are, like, diligently trying to make progress or you have a specific goal, then I don't care how long you've been doing this. I think a structured program is the better way to go, for sure.

[Cam]

You know, it's probably also a good way to communicate. This would be you have your skeleton laid out in front of you, but be prepared to adjust things like intensity and maybe the volume or the weight on the bar variables based on how you feel. Like, I still follow a structured program. I know what I'm going to do, generally speaking, Monday through Friday, but I will adjust how hard I go, how much weight I lift, and maybe even the exercises I do based on how I feel. So I think that's probably more of a specific way to answer this, is you have your general structure that you really don't change unless something big happens. But, like, the number one thing, skeleton, and then you. The number one thing you should adjust based on how you feel is your intensity. Like, I could do. I could work out every day, so long as I adjust my intensity totally, you know, So I think that's the first thing. The second thing would be, you know, you know, weight on the bar. And then exercise would be the last thing. Okay, I'm not going to do the barbell squat today. I'm really tired. Even if I go light, it's still too hard for me. I'm going to go do the leg press or I'm going to do, like.

[Adam Schaefer]

Is this going to benefit me right now, or is this something I could do later on?

[Doug]

Our next question is from Exploring this life. If I have long legs, is it better to elevate the deadlift? Bar for deadlifts.

[Cam]

You know why I picked this question? Because the, the deadlift is traditionally sits on 45 pound plates, regardless of if you're 51 or 67 or whatever.

[Adam Schaefer]

If you can lift 135. But yeah.

[Cam]

You know what I'm saying though, right. It's the same height, no matter. And it's a totally different range of motion from person to person. I used to adjust the deadlift first off, the starting point for everybody, like the, like, like the deadlift was always the bar and 45 pound plates. Okay. If you. Then I would adjust for my clients based on their mobility. Most of my clients, when I started them out with a deadlift, I'd use a rack and we wouldn't go very low. And I would practice with the higher deadlift and slowly get them better at going lower and lower until we got down to the point when we're were lifting the height, what's considered the conventional height. And then I'd work on getting them to be able to use the 45s. And if they never did, that was fine. I would use tens or whatever, but I would use that conventional height. So I do think it's adjustable. I do think this is adjustable based off of.

[Justin Andrews]

I mean, you can. There's always an exception to the rule for why I do that. The only, only time I would elevate it is if they were. If they couldn't do 135.

[Cam]

Yeah.

[Justin Andrews]

And because I've had clients like that that couldn't. They had to start with quarters.

[Cam]

Yeah.

[Justin Andrews]

And then I'm stacking it.

[Cam]

Because you're not going to go quarters, but then you're down.

[Justin Andrews]

Yeah, yeah, yeah. I'm not going to make them do because then it's like a deficit day. So you're. They' a deficit dead with 25s on there because of how small it is. So traditionally I'm, I'm. I'm trying to get my client to be able to do 135, but that's happened where they can't. And then I'm going to do rack pulls. Basically I'm going to put it on the rack and pull it off.

[Cam]

Yeah.

[Justin Andrews]

Or trap bar.

[Cam]

Yeah. Because what ends up happening is, okay, I can't do 135, so let me put the tens on the bar. But now let me put the bar on the ground. Well, you just made the weight lighter, but you just made the range of motion way more much longer.

[Adam Schaefer]

So it's like a Jefferson curl.

[Cam]

Yeah. So you traded one thing for another so it's like I'm not lifting heavy be, I'm going appropriate weight. So this should be safer. Now you actually made it more dangerous because it's so freaking low. So I, I think the standard height would be where the 45 pound plates sit. So maybe start there and play with it. But again I even had clients where I would go higher than that. My older clients used to do this where I would start them at knee height just to get them to practice hip hinging. And then the way we would progress is I wouldn't add weight, I would slowly get the bar lower and lower until we got to that kind of.

[Justin Andrews]

Just so this person knows too though longer legs is not a disadvantage for deadlifts per se.

[Cam]

Long arms and long legs is an advantage.

[Justin Andrews]

Yeah, it's an advantage. You gotta think that you that means your hips are gonna be able to slide further out and be able to end it. And especially if you have decently long arms that you have an advantage. Use shorter legs for deadlifting would be a disadvantage. So longer legs tend to be at a disadvantage for squatting. So this client should probably if they can do 135 should be able to.

[Cam]

Do a traditional best deadlifter is tend to be lanky long arm, long legs, shorter. The sumo style would be the way that they would would do it. Look, if you like this podcast, come find us on Instagram. You can find justinpumpjustin, Meinpumpsal and Adam.

[Sal Destefano]

Mindpump Adam, 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 [e-mail] the RGB Super Bundle includes maps, anabolic maps, performance and maps. Discussion. 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. The RGB Super Bundle has a full 30 day money back guarantee and you can get it now plus other valuable free [e-mail] 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.

[Aaron Manke]

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[Cam]

Today.