2518: Five Tips for Amazing Sleep (Listener Coaching)

Summary

Mind Pump: Raw Fitness Truth – Episode 2518: Five Tips for Amazing Sleep (Listener Coaching)
Release Date: January 24, 2025
Hosts: Sal DeStefano, Adam Schaefer, Justin Andrews, Produced by Doug Egge

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In Episode 2518 of Mind Pump: Raw Fitness Truth, hosts Sal DeStefano, Adam Schaefer, and Justin Andrews delve deep into the critical role of sleep in achieving optimal health and fitness. The episode is primarily divided into two segments: "Five Tips for Amazing Sleep" and "Listener Coaching". Below is a comprehensive summary capturing all key discussions, insights, and conclusions from the episode.

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I. Five Tips for Amazing Sleep

Justin Andrews initiates the conversation by emphasizing the paramount importance of quality sleep in enhancing fat loss, muscle gain, strength, and overall longevity. He underscores that while many supplements and products claim to aid sleep, only a few proven strategies can significantly improve sleep quality. The hosts outline five scientifically-backed tips to achieve amazing sleep:

1. Manage Bedroom Temperature ([07:22] Sal DeStefano & [07:32] Justin Andrews)

• Optimal Temperature: Most individuals benefit from maintaining their bedroom temperature between 60°F to 65°F. This range supports the fastest sleep onset, optimal REM sleep stages, reduced inflammation, and minimal nocturnal awakenings.

• Personal Experience:
  Sal DeStefano shares, "This is why Eight Sleep for me has been the best, single best investment for improving my sleep consistently."

• Solution: Investing in advanced sleep systems like Eight Sleep can automate temperature regulation, catering to individual preferences even within the same bed.

2. Curb Caffeine Intake ([10:45] Justin Andrews & [13:18] Justin Andrews)

• Impact of Caffeine: Studies reveal that consuming caffeine even six hours before bedtime negatively affects sleep quality. The half-life of caffeine means it remains in the system, disrupting sleep cycles.

• Recommendation:
  Justin Andrews advises, "If you're going to have caffeine, have it a minimum of eight hours before bed. Probably 10 hours is ideal."

• Cycle Disruption: Late-day caffeine consumption can create a negative cycle where poor sleep leads to daytime fatigue, prompting more caffeine intake.

3. Incorporate Easily Digestible Carbohydrates in Dinner ([14:18] Justin Andrews & [15:26] Justin Andrews)

• Benefits of Carbs: A dinner rich in easily digestible carbohydrates (e.g., white rice, potatoes) can enhance REM sleep by influencing insulin response, melatonin production, and tryptophan uptake in the brain.

• Personal Insight:
  Justin Andrews notes, "I had too many carbs in the morning, I'd feel sluggish. But if I had them for dinner, I'd sleep real good."

• Historical Context: This strategy mirrors traditional practices, such as giving babies carb-rich foods like cereal or rice before bed to promote better sleep.

4. Reduce Blue Light Exposure Before Bed ([17:00] Justin Andrews & [17:25] Sal DeStefano)

• Blue Light Effects: Exposure to blue light from electronic devices suppresses melatonin production, signaling the brain that it's still daylight and hindering sleep readiness.

• Practical Steps:
  Justin Andrews recommends, "About an hour or two before bed, use candlelight and read paper books."

• Alternative Lighting: Utilizing red or amber-toned lights, such as Himalayan salt lamps, can create a calming environment conducive to sleep.

5. Engage in Static Stretching and Deep Breathing ([18:00] Justin Andrews)

• Calming the Nervous System: Static stretching combined with deep breathing exercises can relax the central nervous system, facilitating easier transition into sleep.

• Technique:
  Justin Andrews suggests holding stretches (e.g., hamstrings, quads) for extended periods while practicing deep breathing to enhance relaxation.

• Additional Practice: Incorporating a gratitude practice alongside stretching can further reduce anxiety and promote a peaceful mindset before sleep.

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II. Listener Coaching

Following the sleep optimization segment, the hosts transition to Listener Coaching, where they address questions submitted by their audience. Two notable inquiries are summarized below:

1. Increasing Reps with Limited Weights ([56:56] Question from Lori Beth, 33)

Question:
Lori Beth inquires whether increasing the number of repetitions (reps) with limited weights can effectively substitute for adding more weight in resistance training.

Response:
Justin Andrews confirms that progressive overload can be achieved by increasing reps, up to 30 reps, provided the sets are performed with high intensity close to failure. He advises incorporating techniques such as changing tempo, adding pauses, or using bands to enhance resistance without additional weights.

Key Takeaway: High-rep sets with limited weights can build muscle effectively when performed with sufficient intensity, though investing in adjustable weights is recommended for continual progress.

2. Eliminating Gluten and Dairy for a Bikini Competition ([59:52] Question from Lori Elizabeth, 48)

Question:
Lori Elizabeth seeks advice on whether eliminating gluten and dairy ahead of her first bikini competition is necessary, especially since she doesn't have known food intolerances.

Response:
Justin Andrews explains that while prep coaches often recommend removing gluten and dairy to reduce puffiness and water retention, it may not be essential for everyone. He suggests that individuals without intolerances might not experience significant benefits from such eliminations. However, experimenting with dietary changes can help identify any subtle intolerances that may be affecting physique or performance.

Key Takeaway: Eliminating gluten and dairy can be beneficial for some individuals in reducing water retention and improving muscle definition, but it is not universally necessary. Personal experimentation is encouraged to determine individual responses.

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Additional Insights and Discussions

Beyond the primary segments, the hosts engage in discussions touching upon various health and fitness topics, including:

• Red Food Dyes: Concerns about artificial red food dyes, their potential links to cancer, and regulatory differences between the U.S. and other countries like Europe.

• Plant-Based Meats: Examination of the health impacts of highly processed plant-based meat alternatives, highlighting increased risks of depression, higher blood pressure, and other health issues compared to whole foods.

• Strength Training Efficiency: Emphasizing that even minimal strength training (e.g., one day a week) can yield significant health and physique benefits, stressing the importance of proper intensity and resistance over sheer volume.

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Concluding Remarks

Episode 2518 of Mind Pump: Raw Fitness Truth offers listeners a wealth of actionable advice on optimizing sleep for better health and fitness outcomes. By focusing on scientifically-backed strategies—such as managing bedroom temperature, regulating caffeine intake, adjusting carbohydrate consumption, reducing blue light exposure, and incorporating static stretching—the hosts provide a comprehensive guide to enhancing sleep quality. Additionally, the Listener Coaching segment reinforces the show's commitment to addressing real-world fitness concerns, making this episode both informative and highly practical for those seeking to improve their sleep and overall well-being.

For more insights and expert programming, visit mindpumppodcast.com and follow the hosts on Instagram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin, and @mindpumpdoug.

Transcript

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[Justin Andrews]

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[Doug]

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump Mind Pump with your hosts Sal DeStefano, Adam Schaefer and Justin Andrews.

[Justin Andrews]

You just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode we answered listeners questions people wrote in. We got to pick some questions from our Instagram page Indpump Media. But that was after our intro portion. Today's intro was 54 minutes long. In the intro we talk about fitness studies, diet studies, nutrition studies, talk about family life, current events. It's a good time. We know you're gonna love this episode. By the way, this episode is brought to you by some sponsors. The first one is eight Sleep. This is the most sophisticated and advanced sleep system in the world. It goes on your bed and it manages the temperature of your bed. And it uses AI technology to monitor your sleep, modify the temperature throughout the night to maximize your sleep quality. If you want good sleep, nothing is as effective as Eight Sleep. Go check them out. Go to eightsleep.com mindpump Use the code mindpump Get a huge discount. $350 off the Pod 4 Ultra. This episode is also brought to you by Joovv. Red light Therapy. That's effective. By the way, this is the red light therapy that you see in the studies. There's a lot of red light therapy companies that sell you a crappy product that's not as powerful, not the right wavelength. You'd have to use it like nine or ten times as much to get a similar effect as Joovv. Joovv uses the stuff you see in the studies. Better skin, better recovery. Today I talk about how it might actually enhance fat loss. There's several studies showing that. Go check them out. Go to Joovv.com, that's J-O-O V.com mindpump. Use the code mindpump. Get $50 off your first purchase. Also, we have some workout program bundles this month. Each bundle puts together multiple maps workout programs. All of them are $300 or more off. Here they are. We have the New to Weightlifting bundle. We have the Body Transformation bundle. We have the New Year Extreme Intensity bundle and the body transformation bundle 2.0. You can find all of [e-mail]. all right, here comes the show. Almost nothing will enhance fat loss, improve muscle gain and strength gain, improve longevity like good, consistent quality sleep. Now, there's a lot of information out there, lots of supplements that say they help you get to sleep faster, sleep longer. Lots, lots of products that are out there that tell you they can help you. But the truth is some of them don't really work or help that much at all. So what we're gonna talk about are the five things that have been proven to improve your sleep. In fact, if you do all five of them, you are almost guaranteed to get better quality sleep, better recovery, better fat loss, and better muscle gain.

[Sal DeStefano]

Oh, I like that. I like this one.

[Adam Schaefer]

It's not nyquil either.

[Sal DeStefano]

This is a. I learned that one the hard way at our house right now.

[Justin Andrews]

Sleep.

[Sal DeStefano]

Yeah, I mean, Katrina and I both, admittedly, we, we go in, in bouts like this where, and a lot of times it's, it's, it's attached to. We're into a series.

[Justin Andrews]

That's the one.

[Sal DeStefano]

Like a show. And you know, we, we. Our rule of being in the bed and lights all off and no electronics before 10 o'clock. We start to bend on that rule and it starts to be 10:30 and then it's 11, and then you have a couple crazy nights. You're like, it's midnight. We've already watched like three of these. We gotta go to bed, right? And the other, this, this beginning of this week, we, we've made an effort, like, hey, we're, we're, we're gonna watch a show, one of our shows. That's it. No matter how addictive it is and this and that. We're going before 10 o'clock and so we've been in our bedroom by 9:30 and oh my God, just that difference, that, just that alone. I've had the most, I mean I've woken up without my alarm clock all week. And that to me is always like the sign of like when I'm well rested, like I don't even need an alarm clock to wake me up.

[Justin Andrews]

It affects everything. The data on this is very clear, sub par sleep or below optimum sleep. So it doesn't have to be terrible. I think people know when they have terrible sleep. Right, you know that. But a lot of people just get by with sleep patterns that aren't ideal and maybe they've been doing it for so long that they don't realize the effects. But the data on this is clear. Your risk of injury when you work out goes through the roof. In fact, it's one of the easiest ways to increase a risk of injury is to have a poor night of sleep and then work out. It changes your body's ability to build muscle. It makes burning body fat far more difficult. There was a study that I brought up many times where they've had two groups, One group bad sleep, one group good sleep, both of them eating the same, both of them training, both of them in a calorie deficit. The group that got the poor sleep lost half as much body fat and twice as much muscle.

[Sal DeStefano]

That's crazy.

[Justin Andrews]

Because of the poor sleep, it negatively affects your hormones. It also has a strong effect on cravings and behaviors. Increases things like negativity, depression and anxiety. So it's like a totally big deal. And I think a lot of people are becoming aware of this because of the health space is now marketing heavily to it. But there's so much information that's out there. It's like, okay, well what do I, what's going to make the biggest difference? What things are going to make the biggest difference on my sleep quality, on, you know, how my body feels after a night of sleep? Like what are the things I can do that make the biggest difference? Because there's 50 things out there that everybody says helps. What makes the biggest difference?

[Sal DeStefano]

I mean, I think step one, before even getting to the what five or so that you listed? I really, because this isn't necessarily listed is step one or first one is actually just care about it. Yeah, because I don't think that seems silly to say that because. But there's so little attention put towards it. We, we put so much emphasis on starting the day right what time you get up, your routine that you do all the, the millionaire routines on what they do before the cold plunging stuff there we're talking about but there's very little conversations around what you do to get ready for bed. I mean there's stuff there's people talking about in marketing, why sleep is important, but there's not a lot of attention. And so I would say that the, the first thing and the most impactful thing that you can do is to just to start to care about more.

[Adam Schaefer]

Intentional.

[Sal DeStefano]

Yes. Pay attention. Start to pay attention. Like do I have any patterns or do I have any sort of consistency or am I just totally inconsistent? Like pay attention to it is step one.

[Justin Andrews]

If you, if you're watching or listening to this right now, give yourself 30 days. Just say for 30 days I'm going to do the following five things. I'm going to make it a priority and you will notice a substantial improvement in the quality of your life and how your body responds to workouts and your diet. So the first thing is this is an easy one for a lot of people is to manage the temperature of your bedroom. The data on this is very clear. For most people between 60 to 65 degrees elicits the best sleep response, the best stages of sleep, the fastest fall asleep time, the least amount of inflammation, the lowest amounts of wake ups. This right here is an easy one for most people. If you have a temperature controlled home, set the temperature of your bedroom to 60 to 65 degrees. And you know, some people think that's cold by the way, but the data shows that if you cover yourself with a blanket and the room is that temperature, you still seem to get that benefit. I think we all know that. Right? That's like people feel so cozy in the winter, even though they're all bundled up, just the temperature 60 to 65 degrees. That's what the data.

[Sal DeStefano]

Oh, I mean first to me is paying attention. When I started to pay attention to these things, this would be considered the first big rock for me of what made the impact was the temperature control. This is why eight sleep for me has been the best, single best investment for this talk right here, talking about improving my sleep consistently. Nothing will impact it more than my, my Temperature control.

[Justin Andrews]

And that's on your bed. That's your bed. So for some people that have air conditioning or it's expensive, this is like.

[Adam Schaefer]

It goes on your effective because it's like you change like overnight. I remember having covers on and it would be like somewhere in the middle of the night where all of a sudden now my temperature increased into. Even though, like it was temperature controlled, like outside, like I had to throw the sheets off. I'd wake up. Like it was just like, I'm cold, I'm hot, I'm cold. And so to have it like regulated so it actually cools you down, like from your bed was huge.

[Sal DeStefano]

Well, and then I think, I mean, I wish I could keep my house at 60. My wife would never let me keep the house.

[Justin Andrews]

Especially if you have kids, little kids. Yeah.

[Sal DeStefano]

Like my, my wife will not let me keep the house. I would keep it at 60 degrees. I problem seeing my breath inside the house and walking around.

[Adam Schaefer]

I do. But yeah, my oldest hate.

[Sal DeStefano]

But yeah, Katrina does not. She wants it. And so that's why this, this eight sleep thing has been such a big game changer. Yeah. So she can control her bed at whatever optimal temperature it is for her. And then mine does. And then of course the AI even adjusts to each person. But so I, this is one of the biggest rocks for me is getting that temperature under control. Especially when you're married and you have different, like you guys each like different temperatures. It feels like someone's always suffering where you can control each side like that each people, each person can get the.

[Justin Andrews]

But again, the data on this is pretty clear. This makes a big difference. Now next up. I like this next one. Although a lot of people are going to either cringe or shy away from it because it's not really about what you do, it's about what you probably shouldn't do. So when I looked at the data on caffeine and its impact on sleep, they did studies on caffeine before bed, which you would, you would expect to have negative effects on your sleep, right?

[Adam Schaefer]

Sure.

[Justin Andrews]

Then they same study, two hours before, four hours before, six hours before. Guess what? All of them, all of them, including six hours before, had negative effects on sleep quality. Pronounced, measurable negative effects. So the advice is, and by the way, in this study, they used different degrees of doses. They stuck with the doses most people tend to consume. So we look at the average caffeine consumer. It ranges between 200 milligrams a day to 400 milligrams a day. That's the range, that's what they did.

[Sal DeStefano]

That's considered average.

[Justin Andrews]

That's the average person.

[Sal DeStefano]

God, I would think it's higher.

[Justin Andrews]

No, two to 400. So it's, you know, because you look at like two or three cups of coffee is about 300. Yeah, right. So two to 400 milligrams a day.

[Sal DeStefano]

I'm willing to bet though that that number is on the rise. I mean look how popular energy drinks have become. Everybody's moving into that space. And the standard is 200 now. I mean your average Celsius type of drink is 180minimum 200k.

[Adam Schaefer]

Stay up now playing video games. If they hang out with their buddies and they're drinking these caffeinated drinks and it's like it's unfortunately, it's an unfortunate part of the culture, but it's there.

[Sal DeStefano]

Yeah, I bet that research is old stuff on. I would guess it's on the rise. We're on the rise.

[Justin Andrews]

I agree with you. But now what the studies show is you need to have, if you're going to have caffeine, have it a minimum eight hours before bed. Yeah, minimum. Probably 10 hours is ideal because caffeine has a half life, meaning you lose the feeling of the effects but it's still circulating your system and it still will impact the quality of your sleep. So probably 10 hours before. Now here's what's crazy. As I'm reading the study, the authors in there write about the average time people like to consume caffeine. Aside from first thing in the morning and it's late in the afternoon. It's to fight that late afternoon energy slump that people get terrible, which is within this six hours or so or eight hours before bed. Now why does this happen? It's a negative cycle. They consume caffeine too late, it affects their sleep. Even though they go to bed on time, even though they wake up and they're like, oh, I should. That was about eight hours. The sleep quality wasn't great because of the caffeine. Now they bonk again at 3pm and they have to repeat the dose every single day, not knowing that caffeine is the root cause of the issue. In fact, if you have sleep issues and you go to an expert, the first question they will ask revolves around caffeine intake. Yeah, it's the first question. And what's interesting about this, caffeine is a drug, it's quite addictive. People don't like to touch this one. I've talked to so many clients with sleep issues and when I bring up caffeine, they're like, no, no, no, that's not bothering me. I just have it first thing in the morning.

[Adam Schaefer]

Let's talk about something else.

[Justin Andrews]

A lot of people with sleep issues, the caffeine at 6am is affecting their sleep. Yes, eliminate that.

[Sal DeStefano]

I mean I, I can't have it past noon. If I have a drop of it past noon, it's affecting it. And the, and the further past noon, the more it's affecting it. And I would make the argument that even the stuff I have early in the day makes somewhat of an impact. It's not as bad. I know that if it's past noon I'm disrupting my sleep for sure. I think I'd get even more optimal sleep when I'm caffeine free.

[Adam Schaefer]

I mean, and then there's the other class of clients that I get which isn't mentioned on here. But you get the caffeinated mornings, but then at night you have to take yourself down with a glass of wine or alcohol and in the alcohol itself, I mean, is detrimental to your sleep.

[Justin Andrews]

So it would, it wrecks, has no room, it'll knock you out.

[Sal DeStefano]

Well, and most people don't know that because they think, because the alcohol helps them fall asleep, but they don't realize that it disrupts the quality of their sleep. And so you're trading, you know, you're robbing Peter to pay Paul in this.

[Justin Andrews]

Situation, a glass or two of wine before bed turns an eight hour sleep period into the quality of what you would get with good quality. Six hours. That's how much of an impact it has on your sleep. Next up, this is one that's interesting and the data on this is very cool. For many, many people, the last meal of your day, if it has a decent amount of easily digestible carbohydrates and I said easily digestible because any food that you eat that affects your digestion will give you negative sleep. But if you have like for me, white rice is very easy to digest. Okay. Potato, very easy to digest. When they show in studies when people have a nice carb portion with their dinner, it improves the or lengthens the REM stage of sleep. And it has to do with the way that the insulin response affects things like melatonin production, tryptophan intake into the brain, it literally improves your brain's ability to get to sleep better. So for some people who are like, oh no, no, I only eat carbs in the morning and I don't eat them later on in the day and you have sleep Issues you might actually benefit from having your carbs later in the day.

[Adam Schaefer]

Now I never understood, but was this part of like the whole car backloading approach? Like, I don't know anything about that.

[Justin Andrews]

No backlog. It was a bodybuilder, bodybuilder thing.

[Sal DeStefano]

It was a. It was a theory of you, like getting all this nutrients before you go to bed so your body can recover and build muscle while you're sleeping. And also just a strategy of. Some people like it post versus the pre. Their stuff. Right. Instead of getting it early in the day, you get on the backside.

[Justin Andrews]

Now I identified this carbohydrate one for myself.

[Sal DeStefano]

Was a baby hack, by the way. This was a baby hack, by the way. Back in like the 80s and like back. I know give their kids their kids. So if you had a baby that had a hard time sleeping, one of the like hacks they tell you to do is do like cereal or rice, like in the milk. So it would carb load them a little bit before bed and then the baby would sleep longer at night.

[Justin Andrews]

I identified this one for myself because if I had too many carbs in the morning, I'd feel kind of sluggish, but if I had them for dinner, I'd sleep real good. And I just noticed that for myself. Didn't know that this was a common thing, but now there's data to support this. Next up, this one right here. When I've had clients do this one consistently and we do this ourselves, we really try to do this. It sounds silly, but it makes a huge difference. And we can go into the science of blue light. Electric light coming from the ceiling has an effect on melatonin production. The brain thinks the sun is still out and blah, blah, blah, blah. I think we've all heard this, but try it yourself. About an hour or two before bed. Use candlelight and read paper books. And here's what's funny. Back in the day, you know what people used to do in bed? Everybody used to do this in bed. We used to read books in bed by candlelight. And when you read books in bed, I remember this, reading books as a kid.

[Adam Schaefer]

Read something extra boring.

[Justin Andrews]

It would put you to sleep.

[Adam Schaefer]

Yeah.

[Justin Andrews]

You know, we read now in bed. Electronic tablets does the opposite. It keeps you stimulated. Paper, book, candlelight. So we do candlelight or we do Himalayan salt lamps, which are. And also the angle of light. If, if light is coming from above your head, it has a stimulatory effect if it's down low, especially if it's red or glowing. Red, like Himalayan salt lamps. It doesn't have the same, same effect.

[Sal DeStefano]

Oh, that's interesting because it probably emulates like a fire.

[Justin Andrews]

That's the theory. But it's true.

[Sal DeStefano]

It's again, there's just something so calming too about like a fire. They red glow, amber and stuff like that. Like that relaxes you and brings you.

[Justin Andrews]

Right by the way. It's a hack for parents too if your kids get riled up and it's hard to get them to bed for an hour before. And they love it. Kids love it. Yeah, they think it's fun. Turn the lights off, light some candles around the house. Or like I said, Himalayan salt lamps is what we use a little safer because I have a four year old that would run to the, I'm sure he would run to a candle, knock it over and it calms the kids down too. And they think it's fun because it's dark and they go to sleep much easier too. So it's an easy one. Lastly. Now this is a fitness one and this one has to do with your central nervous system. There is a form of activity that calms the central nervous system down. That's actually the, one of the fundamental characteristics of this activity. And it's static stretching. So a static stretch is when you hold a stretch for a long period of time, 60 seconds, 2 minutes, 3 minutes. So be like if I'm sitting on the floor and I'm stretching my hamstrings, or I'm holding a quad stretch, or I'm holding a pec stretch or something like that. Hold the stretch, deep breathe while you're doing it. Because if you hold your breath, that actually excites the central nervous system. The reason why you get more flexible within the stretch. We've all done this, right? You go to touch your toes, you hold it, and as you hold it, all of a sudden you go deeper and deeper and deeper and deeper. The central nervous system is relaxing its grip on your muscles. And if you do this throughout your whole body while deep breathing, the entire central nervous system starts to relax. This is the effect of a deep, of a good relaxing, deep breath. Deep tissue massage. So if you ever had a deep tissue massage, yes, it puts you, puts you to sleep, but you have to combine it with deep breathing.

[Sal DeStefano]

Best year of my life.

[Justin Andrews]

Y first, first year.

[Sal DeStefano]

Still remember that year? I still remember that year, dude.

[Adam Schaefer]

Now I'm stretching for my hips, dude. Because I feel in the morning and it does, it makes a difference. But it's like, yeah, ah, it's, it's annoying that there's new additions that I have to, like, ritualize. You know, it's like.

[Justin Andrews]

It's a really nice ritual too. If you have, you know, 10 minutes before bed would be to light candles, get on the floor, do these stretches. Don't make it a workout. You hold the position, you breathe through it. And I like to do pigeon hamstring quad. I like to do lat pack, and then I'm kind of done. And man, you lay in bed and it's like, oh, you're floating on.

[Adam Schaefer]

I mean, one thing, like, in terms of the. The meals, like, in terms of timing of your last meal. For me, it was a huge impactful.

[Justin Andrews]

Not right before bed.

[Adam Schaefer]

Well, yeah, I mean, it's just have to be able to digest that all before I go to bed because it definitely impacted me.

[Sal DeStefano]

The only thing that I might add to this, and I love the idea of probably doing it when you're doing your stretching or doing something where you're calming down, is adding some sort of a gratitude practice. Just because we have a great way.

[Justin Andrews]

To go to sleep.

[Sal DeStefano]

We have so much anxiety and stress that people talk about. And one of the things, those two just won't live in your head at the same time.

[Justin Andrews]

Yeah. Wasn't there a study ad on?

[Sal DeStefano]

There was.

[Justin Andrews]

Or you can't be grateful. And what was it? Scared at the same time?

[Sal DeStefano]

It's not scared. It's another negative. Yes. It's anxious. Or if you have anxiety. Right. Like about something, it's impossible to be anxious and grateful at the same time. Like, they both operate from the same part of the brain. And so if you basically take that time to shift it over into being grateful, you won't be anxious. You won't be anxious. And so, you know, if you have. So if you're like going through. And I think this is a good practice all the time, but let's say it's just been a very stressful day and you got a lot on your mind. I've tried to do this, like, just, you know, we ever. Obviously we have days at work where they're more stressful than other. And so if I'm in bed and I know that my brain has a hard time shutting off the work stuff, and I catch myself doing that. One of the best ways for me to shift that is to go get away from thinking about work per se, or whatever's stressing me out and move over into all the things I'm grateful for in my life, pairing that with like, your stretching or anything like that, man, that's a great way to help.

[Justin Andrews]

That's a great way to stack them.

[Sal DeStefano]

Yeah.

[Justin Andrews]

So did you guys. I gotta say this because something just came out and we'll go over it here, but I gotta say, man, here we are, 20, 25. I think I, I think conspiracy theorists are undefeated now for a while.

[Adam Schaefer]

There's gotta be a chart out there that we can refer to and point to. It's like, remember that, like, because there's so many that have come to fruition.

[Justin Andrews]

Oh, my God.

[Adam Schaefer]

It's.

[Justin Andrews]

It's.

[Adam Schaefer]

I want to see, like, I want to see how many we've notched off.

[Justin Andrews]

Just with diet and, you know, diet related stuff alone. I know so many things have been proven. Like fluoride came out. Oh, yeah. By the way, it causes lower IQ in children. Exactly what the health people have been saying for probably three decades. And they were getting laughed at and told, you're an idiot. No, the studies don't show that. Blah, blah, blah.

[Sal DeStefano]

Is this the FDA and red dye?

[Justin Andrews]

Red dye, bro.

[Sal DeStefano]

Yeah, I just saw this come up.

[Justin Andrews]

Let me bring this.

[Sal DeStefano]

So it's official now, right?

[Justin Andrews]

They. Yes, it is official.

[Sal DeStefano]

Officially banned fluoride.

[Adam Schaefer]

There's progress there as well.

[Justin Andrews]

Yeah, no, I'm gonna pull up, I'm gonna pull up the. What I just a link and kind of read to you what happened here. So us bands, red food dye. You ready for this? Why are they banning it? What's the possible health risk? Doug? What do you think it is?

[Sal DeStefano]

Cancer.

[Justin Andrews]

Cancer. Possible cancer risk. Do you know what's annoying about this? It's more than annoying. It's even more than annoying. It's annoying because first off, those people in the health space were like, probably avoid artificial dies. They were getting laughed at. Told, you're wrong. It's totally safe. Don't worry about it. So not only were they wrong, but it's cancer. And then here's the thing. What kind of foods. Let me ask you this. What category of foods probably has the most artificial dyes or red dyes processed. Okay, kids, kids, food. Go down the food aisle of children's foods. It's all children's food.

[Adam Schaefer]

And then all the stuff they're discovering with, you know, like baby food that they found in terms of toxic chemicals, it just. Oh, it makes me mad.

[Justin Andrews]

They, they banned it in cosmetics for a while ago because of thyroid cancer. Now they're showing that, oh, it might be causing cancer in people as well. It makes me sad because kids snacks and treats and stuff like that, I mean, they're all full of, you know, full of these things.

[Adam Schaefer]

They need the bright colors to sell them. I mean, that was a big thing. I remember going down the grocery aisle, especially with cereal, you're just like, wow, super bright colors.

[Justin Andrews]

And what's hella crappy about this is that Europe, Japan and I don't know who else banned it a while ago. Maybe Doug, you can find out. When did Europe ban artificial food dyes? If you look at like processed cereals, like tricks or something like that, and you look at the ingredients they use, like beet extract and stuff in Europe, meanwhile we're over here still using these, these crazy dyes. So they banned them for a little, For a little while.

[Sal DeStefano]

Yeah.

[Justin Andrews]

You pull up when they, when they did that, Doug.

[Adam Schaefer]

Yeah, they've been privy.

[Doug]

So they haven't banned them all. But red dye, Red dye number three, is that.

[Justin Andrews]

Yeah, that's the one. Red dye number three, which at this point, I'm going to say this right now, at this point I will say quite confidently, you should avoid all dies. I think it's a matter of time before we come out.

[Doug]

1994, Europe.

[Justin Andrews]

1994. 34 years ago. 37 years ago. 30 years ago.

[Adam Schaefer]

Yeah, we're a little wild.

[Sal DeStefano]

That far behind.

[Justin Andrews]

Isn't that crazy?

[Sal DeStefano]

That is wild.

[Justin Andrews]

Yeah. This whole time. So this whole time, who knows what kind? Now I notice with my kids that they get hyperactive if I give them stuff with red dye in particular. My daughter, my 2 year old, I told you guys a story when she, we were in Arkansas visiting family and we gave her Tylenol and it was the red Tylenols, cherry flavored. And we give it to her. You know, a kid has a fever and they're not feeling good, you give them Tylenol, you expect within an hour they're going to be able to sleep. Why the hell she became hyper and weird?

[Sal DeStefano]

Why the hell are you using red dye in medicine like that?

[Justin Andrews]

To encourage palatability. You make your kid take it.

[Sal DeStefano]

Is it, does it really make that big of a difference?

[Justin Andrews]

Maybe.

[Sal DeStefano]

Has your kid ever looked at how deep of red or purple or green or every color you've ever seen of medicine and been like, oh, that's. That doesn't even make sense.

[Justin Andrews]

That's a good question, Adam. I wonder if it's just standard procedure, like it's cherry flavored, therefore we have to make it red. Probably, yeah.

[Sal DeStefano]

Which is so, so terrible because it's like if you, if that's something that's been banned since 94 in Europe and I'm over here and I'm making children's red Tylenol. It's like, hey, hey, guys, let's. It could be a little orange.

[Justin Andrews]

Yeah.

[Sal DeStefano]

You know, like.

[Justin Andrews]

Or how about we just leave it?

[Sal DeStefano]

Yeah, yeah. Or let's not call it cherry. Let's call it something.

[Justin Andrews]

Call it cherry. But it doesn't have to look like a cherry.

[Sal DeStefano]

Who cares? No, I mean, that's so weird to me that you would even make that decision.

[Justin Andrews]

Dude, it's. I'm so grateful that, you know, I'm very aware of these things. But my wife is hyper aware. I mean, she's a mom. She's. She loves health also and she picks these things out. And my daughter was hyper and weird. We were laughing with her. I'm like, what is going on? Why is she acting weird? I thought it was a Tylenol. I'm like, maybe she just reacts to Tylenol. And it wasn't until like weeks later when I'm like, I don't remember. I was at the pharmacy. I saw dye free. Like, what do they sell? Dye free. I'm like, oh, wait a minute. Sure enough, next time she was sick, dye free Tylenol, totally fine. It's the freaking red dye. And I've seen it with gummy bears or there's some colors that will use red dye to make a different color. So it's not just red stuff. You have to look at the label.

[Adam Schaefer]

So weird.

[Justin Andrews]

I know, so frustrating. But yeah, they just freaking banned it. This. And we were lied to this whole time. So I, you know, all of the, I want to say this to all of the science, you know, you know, I back the science and the data and they tend to oppose the quote unquote natural people who say, no, it's best to go natural. And they, and they'll make fun of them. They'll say things like, well, everything's a chemical. What do you mean, avoid chemicals? You know, your apples are made of chemicals. And they try and make those stupid arguments. Yeah, like fu. Like f you like, it's. You're better off avoiding artificial anything. Not because it's always bad, but natural probably isn't.

[Sal DeStefano]

I've always thought that was the way to argue that, you know, less of the fear mongering and just more of the, like, man, the goal should just be, let's try and eat everything naturally. Now. The reality is there's going to be the time that. But if you at least as a, as a parent, set the goal as I'm gonna try and Always give my kid whole foods versus just defaulting to. Oh, the science says it's safe and it's fine. I'm just gonna do what all processed box, packaged, red, dyed, everything. It's like, I don't know, man. I'm gonna. I'm gonna go the other. I'm gonna go whole food, natural as much as I possibly can.

[Adam Schaefer]

Well, yeah. It's funny because you put on the notes, the cakes. Like, I brought in, you know, some food Courtney's been making.

[Justin Andrews]

You brought in cupcakes.

[Adam Schaefer]

Cupcakes.

[Justin Andrews]

Hold on, hold on. While we were doing our. While you were. You were, like, in a good heating conversation with a potential sponsor. Kyle's sitting there. I'm sitting right here. Justin pulls out a bag, and I'm not making this up. He eats, like, four cupcakes in a row. Eat three. Three cupcakes in a row, dude. And Kyle and I love his wife.

[Sal DeStefano]

Put in there for each of us to have.

[Adam Schaefer]

You guys. You fatties are all scared of a few calories. We're the fatties for not my little girly.

[Justin Andrews]

Okay, fine. Three in a row. You're just crushing the cup.

[Adam Schaefer]

No, you know, I've actually. Because I, I. My justification.

[Sal DeStefano]

There's no red diet.

[Adam Schaefer]

Yeah, it's supernatural. It's actually sourdough.

[Justin Andrews]

Right?

[Adam Schaefer]

Sourdough. She's been going crazy with this, like, because two. It's funny, we had just talked about a similar conversation. Not about red dye, but, like, everything else. I'm always the conspiracy guy, you know, and I'm like, telling, oh, babe this, and, you know, we get, you know, xenoestrogens over here and this, and I'm like, look into all the beauty products. And she looked into it. She's like, oh, my God. She was terrified. She's making everything herself now.

[Justin Andrews]

Even her cosmetics?

[Adam Schaefer]

Yes, all the cosmetics, dude. You have to. You have to ask her. But, like, it's. It's a whole process, and it's.

[Justin Andrews]

It's.

[Adam Schaefer]

It's cool, and I applaud it, but also, it's annoying because, like, I just want to spend time. And she's over here just, like, you know, like, making a chemist. Yeah, like. Like in the kitchen. Like, is this for your face? Is this, like, what are you concocting?

[Justin Andrews]

Does it look good? Or does it look like she would, like, rub strawberry on her?

[Adam Schaefer]

Yeah, some of it looks a little wild, but that's honestly, like, it.

[Justin Andrews]

It.

[Adam Schaefer]

She does, like, lotions, she does soaps. Like, all that kind of stuff is going ham with it. But so I'm trying to kind of encourage her efforts because it takes a lot of effort to make all this from.

[Justin Andrews]

Plus you guys benefit. You and your kids benefit from this.

[Sal DeStefano]

And she.

[Adam Schaefer]

We have been and we eat a lot of really healthy food that's like grown like in our backyard or from the local farmer. And like she's just like 100 all in on being the organic crunchy chick, you know, mountain lady that I've created.

[Justin Andrews]

It's awesome for her.

[Adam Schaefer]

But yeah, so I ate that and it was our lemons that are in our yard. And then she had some like gluten free, you know, flour with that. And so I was like, whatever, dude.

[Justin Andrews]

Was there frosting on them or were they.

[Adam Schaefer]

Frosty? I mean, frosty.

[Justin Andrews]

He's a 45 of my birthday. He's a grown man with a beard. He's over here. He was eating cupcakes.

[Sal DeStefano]

That's a move I would do right there. I'mma eat all of them or some desserts.

[Justin Andrews]

Kyle and I were looking at each other, man, she loves you, dude. She gives you three cupcakes to take to work.

[Sal DeStefano]

I think, I really think those are for us. I think that was like, hey, bring these to your.

[Adam Schaefer]

You're probably right. I just assumed this for me.

[Sal DeStefano]

This must be all for me.

[Justin Andrews]

You ate our cupcake. It's hilarious.

[Adam Schaefer]

She's always making me bring sourdough.

[Justin Andrews]

That's so awesome. So she's doing all this stuff.

[Sal DeStefano]

I want to do that, dude. I. So the new place, our new spot has. Has two raised gardens already built on it. That's how my new goal is when I get into that place.

[Justin Andrews]

Are you. Are you. Do you like to plant stuff? You ever done that before?

[Sal DeStefano]

I mean, I mean, yes, I'm pretty good at some of this stuff. I mean.

[Justin Andrews]

Yeah.

[Sal DeStefano]

Well, supposedly it's identical to growing tomatoes, so I should be pretty good at growing tomatoes. They say. Perfect, but we'll see. Yeah, I mean that's, that's a personal goal of mine because I really want to do that. And so we'll see what I start with. I've got. Got quite a few family and friends that, that already do it. So I have plenty of people to pull from for advice. I just, I don't want to commit to something I'm not gonna do. You know what I'm saying? I'm like, oh, this is not me.

[Justin Andrews]

So my, my dad grows. So he's got a little track home in San Jose. Right. But his entire backyard and the things that I like the most from his yard Tomatoes. Tomato grown tomatoes from the. From the yard. Amazing. Yeah. He also has these green beans. They're really long and skinny, and my mom makes them with olive oil and they're so good, so I love those. And then zucchini. Those are the three things that.

[Adam Schaefer]

So we grow these carrots and they're almost spicy. I'm like, do carrots normally taste like this? It's like so nutrient dense that you're just like. It's like mineral. Like, I don't know, it's weird.

[Sal DeStefano]

I. That's one of the cool parts when you. When you actually eat from an organic, you know, garden and you compare to some of the grocery store foods. I'll never forget the first time I had homegrown organic tomatoes. Like, I've never liked tomatoes. Really. Tomatoes have always been like, I'm the guy. Like, you order a burger, no tomatoes. That's. I don't. I don't care for tomatoes. I don't absolutely hate them, but I just never liked. They have no flavor and they're mushy and weird. So it's always been like a thing I don't like. And then I. I remember my. My mom's husband who has an organic garden, and she raves about his tomato. You gotta have his tomatoes. I'm like, yeah, not really, tomato guy. Just try him. And it didn't even taste like a tomato. It was like. It was like a fruit dude. It was so rich and flavorful. I remember Katrina, I went on this kick after we got a bunch of them, we would just eat them, just straight tomatoes by themselves. Slice them up, drizzle a little olive oil or something. Oh, man. And just eat straight. And then. And I'd like, never in my life. But it's because the ones in the store do not taste like this even. We're near the same.

[Justin Andrews]

When Jessica's pregnant with Aurelia, she would eat Caprese with the, you know, the sliced buffalo cheese, tomatoes, the basil. She would crush that several times a day. Do you guys. Do you guys have any fruit trees? Do you guys like fruit?

[Adam Schaefer]

Yeah. Yeah, a bunch. So, I mean, anywhere from plums, oranges, lemons, limes, apples.

[Justin Andrews]

Do you have an apple tree?

[Sal DeStefano]

Apples?

[Adam Schaefer]

Yeah, I have two apple trees.

[Justin Andrews]

No way. They produce a lot of apples.

[Adam Schaefer]

They do it obviously seasonal, but like. Yeah, so we harvested them out. And that's the thing too. She makes a lot of her recipes off of what's like, fruiting. Oh, that's great. So, yeah, we just. And so she gets a little creative.

[Justin Andrews]

My Son eats. I'm not exaggerating. Okay. He'll eat at least four apples a day. Yeah. Every day.

[Sal DeStefano]

Yeah, at least.

[Justin Andrews]

Because we have. So the way that my wife's broken down foods for the little ones to understand is we have anytime foods and we have sometimes foods. Yeah, anytime foods are foods. You can. Oh, you want one? You can have one. You can. As much as you want.

[Sal DeStefano]

Yeah.

[Justin Andrews]

Apples are in anytime food. So this kid just crushes. He absolutely loves them.

[Sal DeStefano]

Sweet.

[Justin Andrews]

He eats them all. Speaking of food, I got to show you guys, there was a study I brought up or I found on fake meat. Yeah. So, okay, now you, you guys remember.

[Adam Schaefer]

The whole like, isn't that dying down a bit? Momentum.

[Justin Andrews]

Yeah, thank God it is. You remember what I was like? Oh, it's, it's a better option because it's plant based. Even though it's 50, it's like 50 ingredients, whereas meat is just meat.

[Adam Schaefer]

Yeah.

[Justin Andrews]

It also has the identical same amount of macros. So you can't even, you can't even argue that it's like lower calorie or higher protein. It's not. If anything, it's lower protein, same calories, higher fat, whatever. But here's what they found in this research. So this is out of the University of Surrey. This was on Science News and Science Daily on December 17. Researchers found that vegetarians who consumed these types of foods, which are essentially, they call them plant based meat alternatives. Okay. They had a. Ready for this?

[Sal DeStefano]

Yeah.

[Justin Andrews]

42% increased risk of depression compared to vegetarians who did not eat.

[Sal DeStefano]

Now is that just purely because you're depressed because you're eating a fake burger? Because I feel like I would be crying eating an impossible burger too.

[Adam Schaefer]

I missed my sad.

[Justin Andrews]

No, they're just highly processed. So the people who consume these had higher blood pressure, higher C reactive protein levels, they had worse cholesterol levels, they had higher risk of irritable bowel syndrome. You know, these plant based meat products are some of the most engineered Franken foods.

[Adam Schaefer]

Ultra processed.

[Justin Andrews]

Think about it, you're literally taking a plant and you're using like cutting edge science to make it appear, taste and feel like meat. Like that's about as processed as it get. So this, in this thing, I love.

[Adam Schaefer]

How they have to inject it with like some beet.

[Justin Andrews]

Just make it bloody, make it look.

[Adam Schaefer]

Like it's like bleeding.

[Justin Andrews]

Isn't that, isn't that weird?

[Adam Schaefer]

It's what's weird to me, association, I.

[Justin Andrews]

Guess that you're a vegan but you're like, I want to I still want to.

[Adam Schaefer]

I still want to bleed.

[Justin Andrews]

Yeah.

[Sal DeStefano]

I still want to pretend like I'm eating an animal.

[Justin Andrews]

Yeah. I love animals.

[Sal DeStefano]

Yeah. Confused.

[Justin Andrews]

Yeah. Here's a sandwich. Look at human vegetables. Yeah.

[Sal DeStefano]

Yeah.

[Justin Andrews]

I don't eat.

[Adam Schaefer]

I like my vegetables dead.

[Justin Andrews]

I don't eat humans, but I like to pretend. Like that makes a lot of sense.

[Sal DeStefano]

I mean, the la. The last I had seen on Impossible Burger and some of that. I mean, their. Their stock had really dropped. You know where. How it is. Can you look up that, Doug, how they're doing? Like they were.

[Justin Andrews]

It was all hype.

[Sal DeStefano]

I mean, I mean, it was on a rocket ship for a minute there.

[Adam Schaefer]

It was propped up too, and then.

[Sal DeStefano]

And then it really kind of leveled out and then it kind of fell off a cliff.

[Justin Andrews]

You know, when it comes to. I'll say this. We're not invest. We're not like investment experts. But when it comes to health and fitness, if you want to know whether or not something's going to do well, you just, just look to us because we could. We know. We know right away when there's a fake trend.

[Sal DeStefano]

Yeah.

[Justin Andrews]

And when that exploded, we were just like, no, it's going to tank.

[Sal DeStefano]

Sure enough, eventually it will.

[Justin Andrews]

Yeah. What does it say there, Doug?

[Doug]

Yeah, I'm getting a look at. At it here.

[Sal DeStefano]

It's funny though. Like, it's funny how many of these things that.

[Doug]

Yeah, it's gone down substantially.

[Sal DeStefano]

Things that government props up, that puts these fake. Like, I mean, you're seeing this as electric cars right now too. You can get, man, you can get like a Tesla plaid for like 50 grand these days. It's crazy. It's crazy because. And what that is, is the aftermarket. Someone buys it, drives it for a year or two like that, tries to sell it.

[Justin Andrews]

How much is a brand new plaid?

[Sal DeStefano]

Like over 100.

[Justin Andrews]

What?

[Sal DeStefano]

Yeah, yeah, like a one year old one for like 50 something.

[Justin Andrews]

No way.

[Adam Schaefer]

So the auto EVS is like. I haven't even looked at that market.

[Sal DeStefano]

Like, that's probably if you were thinking about buying it. Like, I've considered it as one of my vehicles is having an av. And the plaid is crazy cars, like baseball cards. Super fast. Super fast.

[Justin Andrews]

They're super fast.

[Sal DeStefano]

Very, very fast. Yeah. And cool, right? They're cool, but nobody wants them. And they were made. There's a million of them. Everybody. They made so many of them. And you can get them anywhere. And they were, they were so incentivized early on with all these. These government incentives that they pumped tons of them out. Tons of people bought into it. Same thing with the Tesla truck. Tesla trucks is dropping. It's falling off a cliff. Yeah, people were overpaying for it to get it early on.

[Justin Andrews]

How are new car sales for. For Tesla trucks? Is it. You're just talking about resale, right?

[Sal DeStefano]

The price of resale is way down.

[Justin Andrews]

Okay.

[Sal DeStefano]

Yeah, yeah.

[Justin Andrews]

How are new sales?

[Sal DeStefano]

I don't know what the new sale, you know.

[Justin Andrews]

You know what's tough is we live in the Bay area, so this is like a weird.

[Adam Schaefer]

I know it's all Tesla.

[Justin Andrews]

I see Tesla Tesla's or like everywhere. And I see Tesla trucks, new Honda Civic all the time.

[Sal DeStefano]

All the time.

[Justin Andrews]

I see like 10 a day.

[Sal DeStefano]

Yeah.

[Justin Andrews]

Every single day.

[Sal DeStefano]

Yeah, they're everywhere now. I mean they're flooded. They sold a ton of them. Look it up. I don't remember how many they made, but they made a lot of them. So. And they were so hot and cool and now they're not so hot and cool. But the whole car market right now is finally leveling out. Remember we went through that whole Covid can't make chips. Everything was inflated.

[Adam Schaefer]

There was people that were affected it big time.

[Sal DeStefano]

I mean you heard stories of people selling used cars for more. They bought them brand new. I mean you had all kinds of craziness going on. Like that would have gone. We've turned, we've gone back to, you know, reality where.

[Justin Andrews]

What's the. What is the quarter mile on the plaid? Is that 10? Does it hit 10 seconds?

[Sal DeStefano]

I think, I think it might be.

[Justin Andrews]

Really?

[Sal DeStefano]

Yeah, it might be 10.

[Adam Schaefer]

No.

[Justin Andrews]

Yeah, I know that zero to 60 is ridiculous.

[Sal DeStefano]

Yeah, it's fast.

[Doug]

See 8.7 seconds.

[Justin Andrews]

What?

[Sal DeStefano]

Yeah, it's fast, bro.

[Justin Andrews]

That's a. That's what the. The Corvette.

[Sal DeStefano]

It'll beat the ZR one. It'll be the 01. It'll beat almost anything out there. I mean it's, it's.

[Justin Andrews]

That's gonna be an interesting experience to sit to fit to feel that.

[Adam Schaefer]

Yeah.

[Justin Andrews]

Because I've been in a.

[Adam Schaefer]

Put you push you through the seat.

[Sal DeStefano]

Yeah, I've been in one.

[Justin Andrews]

I've been in a ten second. You know, I have been. I've been in a nine second. Yeah. So I guess I have felt it. It gives you the funny feeling your stomach.

[Sal DeStefano]

Yeah, it's a electric power is different feeling though. Yeah, it's. It's like you vacuums you back type of deal and you don't really hear much.

[Adam Schaefer]

I wonder if it's like. Because when I was like doing the F16 when it was it was fast but then once it went vertical it was like.

[Justin Andrews]

Yeah, I'm pretty sure it doesn't feel like that.

[Adam Schaefer]

No.

[Sal DeStefano]

Yeah. So I think.

[Justin Andrews]

Justin, what did you say the electric cars run on squeeze.

[Sal DeStefano]

Oh my God.

[Justin Andrews]

Oh my goodness.

[Doug]

Thank you for sharing.

[Sal DeStefano]

Yeah, sorry. Doug was waiting for that one doesn't say please.

[Doug]

I want to go back to Beyond Meat.

[Adam Schaefer]

That's what it said.

[Sal DeStefano]

Yeah. Tell me what's going on.

[Adam Schaefer]

I'm still talking about it.

[Doug]

So back in 2019 their top price was $234 a share.

[Sal DeStefano]

234 and.

[Doug]

Through 21 and then into 22 it was up in the, you know, 100, 124 to $170 a share. It is now trading about $3.60.

[Adam Schaefer]

There you go.

[Sal DeStefano]

Billions lost. Oh, what a terrible 200 and something. You know what Share down a.

[Justin Andrews]

We should have. You know we should have done. Because we knew shorted it.

[Sal DeStefano]

I don't know how to do that.

[Adam Schaefer]

Well, it's just. What does that mean?

[Justin Andrews]

That's when you bet it going down.

[Adam Schaefer]

I feel like there's a few big time celebrities that opened up chains of just the Beyond Meat as their main offering. And yeah that has to LA celebrities.

[Justin Andrews]

They always. They know smart business.

[Adam Schaefer]

They're the best.

[Justin Andrews]

Yeah. Wow. Wow. That's embarrassing.

[Sal DeStefano]

Dude. I have something. I have a. I have a cool news thing to share with you guys that I just saw. I've always wondered this too. Like why do we not. And I know, I know that flying is safer than driving. Right. Like when you per crow. You know, statistically. Yeah, statistically people that die from whatever.

[Justin Andrews]

Like that you don't fly every day.

[Sal DeStefano]

Right. But I mean planes go down, they crash and people die. I've always wondered why we all don't have a parachute. It just has always been weird to me.

[Adam Schaefer]

Everybody just has one.

[Sal DeStefano]

I mean we got a floating device underneath their seat. I'd much rather have a parachute under there. So when that thing's going down, open that.

[Justin Andrews]

Imagine wearing a parachute while you're in the. In the.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

Why. But not the big ones.

[Sal DeStefano]

Yeah, on the big ones. Why not? Why not it be under your seat and then if the plane's going down, you can put it on and then get. Get out.

[Adam Schaefer]

Fun.

[Doug]

And just the problem is getting out of the plane.

[Justin Andrews]

Yeah, dude.

[Sal DeStefano]

I mean yeah, you're going to lose a couple of us on the way out probably, but your chances are a lot better. But if a plane is going down, I would want the opportunity to try and Jump out then to stay in it. That's for sure.

[Justin Andrews]

Somebody. Somebody came up with an invention. So it's funny you say that someone had invented a plane, a large commercial plane. I don't think it's. It's. It's been produced.

[Sal DeStefano]

You might be going where I'm going to talk about right now because it's for the cabin. Yes.

[Justin Andrews]

Oh, yeah.

[Sal DeStefano]

So this is coming. So this is.

[Justin Andrews]

It is coming.

[Sal DeStefano]

So this is coming where the. The cabin detaches from the. The engine. Parachute, and then it has double parachutes to go out. And then the cabin. The cabin comes down. So they're working on.

[Justin Andrews]

You know what my worst nightmare is? Can I just tell you my worst nightmare? I'm on a plane over the ocean.

[Sal DeStefano]

I know, Go, just crash.

[Justin Andrews]

I don't want to float down and then land in the middle of the ocean and get injured. No. And wait for a way like. No, just this crash.

[Adam Schaefer]

There are some horror stories about.

[Doug]

I feel the chances of you landing on the ocean are probably pretty slim, too.

[Justin Andrews]

What do you mean? Planes go over the ocean all the time.

[Adam Schaefer]

I know.

[Doug]

Landing on the ocean.

[Justin Andrews]

Oh, I mean, just go. Just. I'm saying, just crashing to your death. I don't want to float in the middle of the Pacific and just sit there and wait for a shark.

[Doug]

Well, my point is you're probably not going to survive the crash.

[Sal DeStefano]

Well, exactly. That's my point of the parachutes and stuff like that is like the. The perspective. I think the percentage of living after a plane goes down and crashes is very low. Like, if it's going down, most people die.

[Justin Andrews]

But is there anything.

[Sal DeStefano]

So it's like, you know, at least carry some parachute and at least first class. I should be able to buy only first class. It's all up, right? I mean, I paid hell of money for that ticket. I should at least get a parachute.

[Justin Andrews]

Only first class, because the parachute. Get a glider. Well, yeah. Oh, man. I'm sorry, guys.

[Adam Schaefer]

I got coach, you know.

[Justin Andrews]

Damn it.

[Sal DeStefano]

Sorry. Here. But we can fit six.

[Adam Schaefer]

You guys ever heard about, like, back in the day, whalers, so they used to go out, I guess, and then knowing that there's this code that, like, a lot of times they would track these whales and. And try and, like, because you. You had to, like, harvest whales back in the day for their fat, so that way it could make oil for lamps. And that's like half the time you had light was because of, like, whale oil. And so it was like this big commodity. So anyway, big business there. So I guess, like, on. They had this whole code that, like, basically if you got stuck out there at sea and. And you had no land in sight and forever, like it was a certain amount of days before they would start like, picking apart the person that they were going to eat and. And so they would actually, like, qualify it. And there was all these rules about how they would do it, which part of their body they'd eat first, like all this kind of stuff. Yeah. This is all like in maritime laws that they created.

[Justin Andrews]

That's had a law.

[Adam Schaefer]

It was. Well, I don't know about laws, but, like a code. Yeah.

[Justin Andrews]

Let me guess. The. The. The. The kid that sweeps the deck. Yeah.

[Adam Schaefer]

I don't know. We should look that up. But I. I was just tripping out. I can't believe, like, they anticipated this and it did happen.

[Justin Andrews]

Reminds me of cartoon. Remember in cartoons when the cartoon characters are, like, stranded and then he's looking at his buddy and look, all of a sudden he looks like a cheeseburger?

[Sal DeStefano]

Yeah.

[Justin Andrews]

Why are you looking at me funny, John? Oh, dude.

[Adam Schaefer]

Like, that's just. That's horrible, man.

[Justin Andrews]

Well, that movie. What was that movie about the. Was it the soccer team that crashed in the Andes?

[Sal DeStefano]

Yeah. Yeah.

[Justin Andrews]

And they did. They actually did have to.

[Sal DeStefano]

Alive. Wasn't that what we call alive? Right.

[Justin Andrews]

Well, in the past, the custom of the seas allowed shipwrecked sailors to eat the corpses of their companions if there wasn't enough food. This practice was considered acceptable if the survivors drew lots to fairly decide who would be sacrificed. Yeah. However, if it was eventually criminalized, well, thank goodness.

[Adam Schaefer]

We don't like Bob. He's getting eaten first.

[Justin Andrews]

Why'd you invite that guy? He's a little heavy. Don't worry about it. He's our insurance.

[Adam Schaefer]

He'll be tasty.

[Sal DeStefano]

That's crazy.

[Justin Andrews]

You know, being. You got to imagine because those. Back in those days, they were on those ships out to sea for a long time, right?

[Adam Schaefer]

Oh, yeah.

[Justin Andrews]

They were. For months sometimes, Right?

[Adam Schaefer]

Yeah.

[Justin Andrews]

So you have a ship, a wooden ship. There's no electricity.

[Adam Schaefer]

Yeah.

[Justin Andrews]

And you've got. How many men were on one of those ships? 20, 30?

[Sal DeStefano]

More than that.

[Adam Schaefer]

50 more. Depends on the size.

[Justin Andrews]

So you got a bunch of men on a boat in the ocean for months. That's. There's all kinds of weird shits. That's not a place you'd want to be. No. At all.

[Adam Schaefer]

And you're just, you know, at the whim of the tides and the winds and, you know, the weather.

[Justin Andrews]

So.

[Sal DeStefano]

Yeah, I mean, did they rely mostly on the Food that they caught to.

[Justin Andrews]

Live off of was that they brought salted meats. Lots of. Lots of meat that would be heavily salted. And that's what they were.

[Sal DeStefano]

Okay. Yeah, that's what they would live off on storage.

[Justin Andrews]

But yeah, dude.

[Sal DeStefano]

Well around 650 men.

[Justin Andrews]

A warship.

[Doug]

That's in a warship. Yeah.

[Justin Andrews]

Yeah.

[Doug]

Let's see about a cargo ship.

[Justin Andrews]

How long would they stay out to sea in these like 17th and 18th century ships? Because I think it would be months, right? That would drive you crazy. Yeah, yeah. 20 to 60 men.

[Sal DeStefano]

So it was a good guess. We guessed that. Right.

[Justin Andrews]

Some of them up to 100 men. Wow. Yeah. Yeah, that's. No, thanks. I would have never signed up for that.

[Adam Schaefer]

I know. It's not worth it.

[Justin Andrews]

No way. I'll just chill right here and be a farmer. Yeah, I'm cool with that. Did you know I pulled up studies, by the way, I brought up studies on red light therapy and fat loss. Did you guys know that there's been several studies that have shown people that people will lose a martyr. A moderate amount has a moderate effect on fat loss and losing inches.

[Sal DeStefano]

Red light therapy, is that just because of the improvement of mitochondria?

[Justin Andrews]

So it's a guess. Yeah, that's what they guess.

[Sal DeStefano]

It's running it more efficiently.

[Justin Andrews]

And so they're. They're actually targeting areas like the waist and back of the arms and stuff with targeted red light therapy.

[Sal DeStefano]

Oh, wow.

[Justin Andrews]

To reduce like the size and appearance of fat. Fat on the body.

[Sal DeStefano]

Are you guys seeing more of it and more and more of it pop up in television? Yeah, I'm seeing it now in television.

[Justin Andrews]

Have you seen Juve?

[Sal DeStefano]

Oh, you know, I don't know if I've actually seen their brand pop up per se, as I've seen, like other products. That's a good question. Like they're. And they're always like just. They're not highlighting the brand or highlighting the product. You just see like this. You know, it's typically some show or there's somebody very successful that's like doing it before they have either the mask that they're wearing or it's.

[Justin Andrews]

Because it works.

[Sal DeStefano]

Oh, yeah.

[Justin Andrews]

For skin appearance, I mean, it's interesting. Visible. You can see within weeks.

[Sal DeStefano]

Well, what I think is interesting about it is, I mean, one. When we first got introduced to it, it was really interesting to see how much research had gone into it for decades. Long time. And it's really only started to get popular recently.

[Justin Andrews]

Yeah, I mean, you still have a lot of companies that release that put Out a crappy product that doesn't use the same wavelength or strength that you find in studies.

[Sal DeStefano]

So my prediction. Sal, sorry to interrupt you, but this is also why it's taken so long to get popular, is because there's enough crappy products that the average consumer has doesn't know they are. Oh, red light. My friend told me all this crazy stuff about. So I bought this one on Amazon. I'm using it, and, oh, this works like crap. And so then there's enough people going like scam that think it's a scam or a hoax, because there's a lot of grifters and companies that are producing red lights that aren't producing the same wavelength as, like, the medical grade ones, which. Significantly different. Significantly different. I mean, I did. I had some family members that bought one, and they were. It was supposed to be, quote unquote, a good red light company, but it was like one fourth of the power of a juv light. And you think about that. If it's 1/4 the power, you got to do. You got to do four times the amount of time in front of it in order to see the benefits. Well, what does Jew recommend? Like three times a week at 20 minutes or whatever. Like that or 10 or 15 minutes. I mean, so you got to spend an hour in front of it just for it to match that exactly. Like, you know, it's doing that. So no wonder you're not getting the results from it. So there's a lot of that going on.

[Justin Andrews]

Did I tell you guys about. I'm trying to find it. It was a woman who. Oh, here it is. This has been making the rounds. So a scientist had cancer. So because it was not a good cancer, I believe it was breast cancer. Here he goes. After learning in 2020 that she had a third reoccurrence of breast cancer following a mastectomy. So she had both breasts removed. This is the. And it came back a third time. This Reese, this scientist researched oncolytic viral therapy. Do you know what she did? She got a virus, injected it into her cancer tumor. The virus provokes. Provokes an immune response. This is experimental science, by the way. Okay.

[Adam Schaefer]

Yeah.

[Justin Andrews]

It provokes an immune response. And she cured herself.

[Adam Schaefer]

Oh, my God. That's so crazy. I've literally heard recently how they were trying to. Yeah. Treat cancer and other. Other viruses with viruses. And I'm like, what? Like, yeah, yeah. And they've been having great results.

[Justin Andrews]

So.

[Adam Schaefer]

So this is theory behind.

[Justin Andrews]

Yeah, don't do this.

[Sal DeStefano]

I mean, so the theory is like, you're getting. You're creating a virus. It goes and eats the cancer, creating more like antibodies.

[Justin Andrews]

No, it. It create. Triggers an immune response.

[Adam Schaefer]

Yeah.

[Justin Andrews]

So it infects the tumor, then the body recognizes the virus, attacks the tumor cell and. Because that's what.

[Adam Schaefer]

You're localizing it.

[Justin Andrews]

Yes. That's what you want. You want your. Your immune system to recognize.

[Sal DeStefano]

Doesn't it feel like we're so close? I know it feels like we're so close to solving the cancer thing, dude.

[Justin Andrews]

Yeah.

[Sal DeStefano]

So far too.

[Justin Andrews]

Well, then you got the conspiracy theorists. We said this earlier. They've been right so far. It would be really terrible if they were right on this one. But what conspiracy theorists say about cancer is it's too profitable to cure. It's too pro.

[Sal DeStefano]

You know the counter. You know the counter argument.

[Justin Andrews]

Yeah. The counter is if you Pro. If you. If you can cure it, you're going to make.

[Sal DeStefano]

You're going to be worth billions and billions. Trillions of dol.

[Justin Andrews]

Now, I've argued this with people before, people who are intelligent about this, and they're like s. How much money do you think the industry makes just treating cancers? All of the treatments and chemos. It's got to be. Yeah. So.

[Sal DeStefano]

But I. I mean, I think if you solve it, you're making trillions.

[Justin Andrews]

Right. But then now you're at. Now imagine you're about to destroy that entire industry with a. A solution. Are they going to get it out?

[Adam Schaefer]

Lobbying and all that kind of plays in, I would think, you know, from. Well too.

[Justin Andrews]

And.

[Adam Schaefer]

And you know, with the GLP1s, I'm sure, like, eventually a lot of these, like dialysis and a lot of these other like, treatments for, you know, they're going to be affected by it and lobby. And we'll start seeing more pushback, I would think.

[Sal DeStefano]

Did you guys. Did you guys by chance look into the show that Doug and I have been watching? The one. The. The Day of the Jackal?

[Justin Andrews]

No. No.

[Sal DeStefano]

So it's cool. Without spoiling the show. He's an assassin, which is not a spoiler. You figure that out right away. And one of the main guys, he's trying to assassinate the. The main person in the least the first season is this. This guy that's releasing a product called river. And it's. He's supposed to be like your. Your tech. It's supposed to be like an Elon. Elon Musk type of character and he's, you know, trying to save the world. All. It's like. And he's got this product that is supposed to expose how all money flows so the average person can see how every company makes every transparency of all of this. Yeah.

[Justin Andrews]

Interesting.

[Sal DeStefano]

Ye course you have these huge companies that are heavily vested in that not happening. And so he's supposed to go assassinate this guy. So it's a cool. It's definitely a cool premise. Good show. It's warning all kinds of awards. So it's definitely worth a watch. If you guys haven't watched it. I know I brought it up again, but you guys talking about this reminds me of that of like you the conspiracy of, you know, enough power and money behind trying to make sure it doesn't get out here. That whole show is based on. This guy is trying.

[Justin Andrews]

When you have entire industries that are going to get. That would get destroyed by an invention. Yeah, you got to be careful.

[Adam Schaefer]

Corporate espionage is a real thing too. It's not a conspiracy. This is like it. I remember training my lady who's a, a high level executive at Apple and I would be on calls and Steve Jobs is on the other line. I have to like sign NDAs I got, you know, and they're so protective of. Of their information. They have to be because everybody, they'll take it and you know somebody's going to run off with it and you know, make millions just off of like something else that they've created.

[Justin Andrews]

Have you seen where they store the formula for Coca Cola? Have you guys seen that? Look that up.

[Sal DeStefano]

No, no, no.

[Justin Andrews]

The vault. The really? There's a vault? Maybe it's. Maybe, maybe I just saw social media might not be. It looks like it's a vault where they store the original like the formula for Coca Cola.

[Sal DeStefano]

Wait a second. That is even necessary? I would think where science is today it would be so easy to reverse engineer that.

[Justin Andrews]

I mean you. There's Colas that exist, but.

[Sal DeStefano]

No, no, no, no. I know, I know but that's what I'm saying. Like I feel like if you really. They've trademarked it so if you were to copy it completely, they would, they would sue you.

[Justin Andrews]

Yeah, but how would they prove it? Is it true, Doug, or is it false? It's.

[Doug]

It's more of a gimmick.

[Justin Andrews]

Oh, it's.

[Doug]

It's a world of Coca Cola.

[Sal DeStefano]

And of course because of what I just said, you would easily be like why would you try and protect something like that? That you're already protected legally by the patents.

[Justin Andrews]

Yeah, I guess you're right. That's funny.

[Adam Schaefer]

I bet a lot of the formulas.

[Sal DeStefano]

Are sounded hella cool at First I was like, well, look.

[Justin Andrews]

Look at the gimmicky vault. That's the one. I saw. I saw that picture right there. So it's a vault at the World of Coca Cola in downtown Atlanta, Georgia. It's an exhibit. All right, guys. Hey, speaking of crap and stuff like that, I mean, this time my cousin sent. He did all this, like, testing, this health testing, and he's sending his labs to the. I'm in a group with all my cousins.

[Sal DeStefano]

Yeah, yeah.

[Justin Andrews]

And it's just. It's a bunch of dudes that like to make fun of each other. That's what that whole. He's sending them and he's like, oh, look at this. He goes, you guys look up. Because we always tease him. Because when we work out together, he's the. He's not the weakest guy. He always is injured, right? So we tease him all the time. So he sends. He's like, look what this says. And it says his age was 25. I know him, he's 40. And I'm like. I'm like, this is the most bullshit test I've ever seen in my entire life. He goes, why? It's a test. It tested 50 things. It says I'm 25. I'm like, do you feel like you're 25? And I listed all of his literally previous complaints.

[Sal DeStefano]

My achy knees.

[Justin Andrews]

You're the worst 25 year old I ever met in life. Get the fuck out of here. There's a lot of these things that are out there. Your biological. What is your DNA?

[Adam Schaefer]

Age.

[Justin Andrews]

Shut up. Up. They still don't know that science.

[Sal DeStefano]

It's so funny.

[Justin Andrews]

Paleo Valley meat sticks are grass fed. They're delicious. They're not dry. It's a high protein snack on the go. You can put it in your bag. Doesn't need refrigeration. They taste amazing. Go check them out. Go to paleov.com mind pump on that link. You'll get an automatic 15% off. All right, back to the show.

[Doug]

First question is from Lori Beth, 33. I work out from home and have limited weights. Will increasing my reps have a similar effect? Effect as increasing the weight up to.

[Justin Andrews]

A certain point Temporarily, yeah. For when it comes to muscle hypertrophy. So they have good studies on this up to, I believe. I think it's around 30 reps. You will build as much muscle. Now, of course, there's caveats here, right? If you stay in the same rep range all the time, eventually you move out of it. But when they do studies on this what they find is that high reps builds as much muscle as low reps, so long as the high rep set is intense. In other words, you activate more muscle fibers with heavy weight because you're exerting yourself with heavy weight. When you go to 25 reps, you have to train at a higher intensity. Get closer to failure. This is what the studies show. You have to get closer to failure with the 20 rep set than you would with, let's say, an 8 rep set. So that, that, yes, is true. Now, there are other ways you can increase the feel of the resistance.

[Sal DeStefano]

Tempo.

[Adam Schaefer]

Tempo change.

[Justin Andrews]

Yeah.

[Adam Schaefer]

Pause rips.

[Sal DeStefano]

You do some band stuff with the dumbbells to do that. You can do tempo stuff.

[Justin Andrews]

Pausing.

[Sal DeStefano]

You could also go out and invest in some adjustable dumbbells too. Even though I, I prefer a rack and also that. But I mean, if I had a client, and this is our limiting factor, they only have so much weights, I would say, come on, Lori, you know, maybe next Christmas, maybe ask for some.

[Justin Andrews]

Adjustable weights at some point. This does.

[Sal DeStefano]

It's a worthwhile investment.

[Justin Andrews]

Totally, totally. I, I've had clients like this that, that were consistent. They worked out for years on their own. They actually had good programming. And then they hired me and I looked at the routine. I'm like, it's a decent routine. But you, your weights, your dumbbells went up to £30.

[Sal DeStefano]

Yeah.

[Justin Andrews]

And just because I had barbells and heavier dumbbells, like, they saw phenomenal changes in product.

[Sal DeStefano]

I mean, it's like giving a experienced carpenter a hammer and some nails and saying, build me a house. It's like, okay, well, those are some good tools, but I could build it. I could build a house. I could build a better one if you let me use all the tools. You know what I'm saying? And so it's kind of the same thing. It's like I, I always lose a laugh at my clients that here's what I have to work with. And they're like, they can afford to pay for me. Like, well, you know what's even better than me is like, investing in some tools that you could definitely get a lot further with. And so, I don't know. I would, I would. Yes. There's definitely some things that we could do with the exact weights. You have to increase intensity by slowing down the tempo by doing higher reps. Lots of cool stuff we can do, but eventually we probably would like to see you move heavier weight, and you're gonna get great benefits from doing that.

[Justin Andrews]

And for women in particular, you know, you know, usually with dumbbells, heavy dumbbells, they're okay. But it's the lower body that gets limited. Like, you know, you start to get strong with your lower body and you have 30 pound dumbbells. You know, you start doing single leg exercises and stuff like that. But you get a barbell where you could load like, your. Your progress will go through the roof.

[Sal DeStefano]

Yeah.

[Doug]

Next question is From Lori Elizabeth, 48. I'm training for my first bikini competition in April. My coach provided me with a meal plan with no gluten or dairy because she says these foods are inflammatory. I don't have any food intolerances. So I'm wondering if I really need to eliminate these foods this far out from the competition. I don't want to develop any digestion issues later by excluding these from my diet for too long.

[Justin Andrews]

Yeah. So the last part, you're probably okay. I wouldn't worry about that. Now, prep coaches talk about foods that make you look puffy.

[Sal DeStefano]

Yeah. Yeah.

[Justin Andrews]

You know, and they'll put things in there like gluten and dairy. And now if you have an intolerance to them, they will make you puffy. You will be more inflamed. If you don't have an intolerance to them, you won't. Dairy in particular, really good, healthy dairy, if you don't have an issue with it, is not inflammatory. It's a very healthy. There's nothing wrong with it. Bodybuilders used to eat dairy up to the day of their show. Not a big deal. Now gluten.

[Adam Schaefer]

Nice. And anabolic.

[Justin Andrews]

Gluten can cause puffiness in a lot of people. And here's the thing, too. With food intolerances, your digestion might seem okay. You might have a minor intolerance. And the only way you'll know is if you eliminate them. And you'll notice a pound or two loss on the scale with all things being the same, in other words, the same calories. I'm just not eating these. Wow. I look like I've lost a pound or two. Then you might be holding water from them.

[Sal DeStefano]

Yeah. There's a couple ways I would look at this. One, eliminating gluten and dairy for a period of time is not going to hurt you by any means. It's not going to. All of a sudden you're going to. Because you exclude it now, you're going to create digestive issues. That's not going to happen. But you may. And you may have a slight intolerance with it, which then you would see that when you get rid of it. So that would be a plus to have some more insight on that. But even if you did have a slight intolerance to it and you kept it in the, in the diet for now, and then you eliminate. As you get closer to stage, you would also be.

[Justin Andrews]

That's what I'll make the biggest.

[Sal DeStefano]

You'd also find. Be fine too, two weeks or three before. Because it's really. If you have just a mild intolerance and you're just getting a little puffiness, a little water holding it will make a difference visually when you get on stage. And Absolutely. Like, I'm not. My clients, my female clients and male clients, we're not using dairy and gluten in the last couple weeks because we're checking every box we possibly can that may possibly retain a little bit of extra water in them. But early on in the Prep, when they're 10 weeks out, like, I'm not, I'm not worried about something like this, especially if they don't have it.

[Justin Andrews]

And I think this is one of those, like paint, you know, you're painting with a broad brush because so many people do seem to have.

[Sal DeStefano]

That's right, right.

[Justin Andrews]

An intolerance to gluten, to easy coaches.

[Sal DeStefano]

Check the box.

[Justin Andrews]

Yeah. And it's like, oh, every time I do this, I seem to get a good result because a lot of people tend to have issues with them.

[Sal DeStefano]

So.

[Doug]

Next question is from Nina Wargan. Do you have a one day a week program? That's all the time I have to commit to Maps Anabolic.

[Justin Andrews]

Yeah, you could do Maps Anabolic one day a week. Yes, absolutely. Alternate the workouts.

[Sal DeStefano]

Yeah. I mean, you wrote it to where it's. There's a two day option. You can literally drop one of those days or alternate those in the workout and be totally fine. And I tell you what, I love this question because no one ever asked this question. And it's, you know, if you have a very effective one day a week program, you are way better than a like 80% of the population.

[Justin Andrews]

Full disclosure. Full disclosure. A full 50%. At half of my clients towards the end of my career, for the last, I want to say, six or seven years, trained with me one day a week. And this is what, this is how it looked when they started training with me. It was two or three days a week. And then eventually we moved down to one day a week. And they were active throughout the week and they were perfectly fine. Most people, most people would get great results with one day a week of strength training. So long as they were active.

[Sal DeStefano]

Yeah, yeah.

[Justin Andrews]

The rest of the week you don't need much strength training to get the results. And the benefits of strength training. Now you're not gonna look like a bodybuilder, you're not gonna have these rippling, crazy looking muscles, but you're going to develop more strength, you're going to have more sculpt, more shape. If the average person just did a.

[Adam Schaefer]

Four or weight training focused workout. Yes, exclusively.

[Justin Andrews]

That's it.

[Adam Schaefer]

I think that's the, that's the move there. Because the rest of the week you can kind of flux your activity, you know, and that can range in terms of like, you know, your movement. But if we get that weight training in, that's going to carry you so much.

[Sal DeStefano]

If you strength trained one full like maps anabolic one one day a week and made a conscious effort to walk throughout the, the rest of. Keep your diet in check, you're fine. You would have a pretty damn good physique. Yeah, you would, you would have a good enough physique that people think you work out. That's right, that's how good, that's how good of a. You're. Like you said, you're not going to have, you're not going to look the best version of you. You're not going to look like a bodybuilder, you're not winning any competitions, you're not going to look jacked and shredded. But you would look like you work out. You would if you would look fit and healthy. If you trained one full body a week, you walked throughout the week, you made an effort to hit say 10,000 steps and you kept your diet in check. You would very healthy.

[Justin Andrews]

This is, this is one of my favorite selling points of strength training. It's one of those forms of exercise where you don't need much to elicit a really good response. Other forms of exercise, you kind of need to do a lot to see visible changes in the body. Strength training is unique in that very little done properly and properly doesn't mean as hard as you can. By the way, sometimes people think, oh, one day a week I gotta go beat the crap out of myself. No, no, properly is appropriate. Appropriate intensity, appropriate resistance, appropriate volume. Maybe four for most people it'd be like four exercises, three sets each, something like that. If you did that one day a week and got yourself stronger week over week, that's it. I get great results.

[Sal DeStefano]

If you've been listening to this long enough, you've probably heard us say this, but this was one of My favorite things to that I figured out later in my career is many times when I had a client that would tell me the time thing or they didn't like working out, I would close them on this one day a week and then just being active in diet things thing because I would love to show them how much I could show them with just that. And then many times that client goes, wow, this is what we did with just one day. What if I did one more day?

[Justin Andrews]

That's right.

[Sal DeStefano]

And then I would get them a second or a third day because I love to show them what we could do with just one day of good strength training paired with good diet and activity. What I could do with a physique. And then a lot of times that client who didn't have any time all of a sudden would find another day or two to work out out.

[Doug]

Next question is from Hands Mama Snai. If you've got to the point where you feel like you're big enough or too big, how do you transition your diet and protein goal and your workout return routine?

[Justin Andrews]

By the way, this is so rare. Whenever I see a question like this, I'd like to see the person because usually what this means is my body fat percentage is too high. It's so rare that someone's built, built too much muscle. It's it building muscles hard.

[Sal DeStefano]

Yeah.

[Justin Andrews]

It's a slow process. There's a very, very, very small percentage of the population who have the kind of genetics to build the kind of muscle where you're like, oh, that's you're starting to push it.

[Adam Schaefer]

Mass.

[Justin Andrews]

Yes.

[Adam Schaefer]

You know, now we gotta kind of trim that up.

[Justin Andrews]

Yeah. This typically means your body fat's too high. But let's just say for argument's sake, you are one of those 0.0, you know, 01% of the population where you just build crazy looking muscle. You know what you do, you just.

[Sal DeStefano]

Reduce, start running, reduce the volume, pick.

[Justin Andrews]

Up running, do other forms of activity, cut your calories a little bit and you're totally fine. You'll be able to maintain that. It really might.

[Sal DeStefano]

Is this a female? Do you know? Can you tell? Is it?

[Doug]

I mean, I believe so.

[Sal DeStefano]

I'm guessing it's a female.

[Justin Andrews]

Yeah.

[Sal DeStefano]

And this tends to come from the female who finally got convinced to start lifting weights. They're lifting weights, but they're not dieting properly.

[Justin Andrews]

And they've put, that's usually what it is.

[Sal DeStefano]

They've put some weight muscle size on and now they're like as big as I want to get, I Want to go the other way? Well, it's. Yeah, we got to tighten the diet up. We got to lean out. We gotta. We don't need to lose muscle and we're not too big because you lifted weights. What it is was we didn't diet properly. And what we put on some body fat with the muscle. And if you, what you would like to do is keep that muscle and drop the body fat percentage. And I bet you'd be very happy with.

[Justin Andrews]

I've heard this. First of all, this is. What's funny about this, is this, this is a fear sometimes that women will have. I don't want to lift weights. I'll get too big. It doesn't. It won't happen. And I've had a few female clients say that to me while we're training. Training. Okay, Sal, I'm getting too big. And I'm like, well, your body fat percentage is 32%. It's not the muscle that's making you too big. Let's get you leaner and then see what you feel like. And then we get the leaner. And they're like, oh, my God, I love the way that I look and that I feel. It's just the feeling of more firmness to their muscle, plus the body fat that they're carrying. And they're afraid that now they look too big. No, no, it's not the muscle, it's the body fat. Like I said, it's. I've never run into somebody who literally built too much muscle. That almost like that's very, very rare. And if you're one of those people, you're probably always the most muscular person in the room for your entire life. And you probably were a high level athlete and just one of those genetically gifted, just rare individual. You're like Brock Lesnar. You look at a picture of Brock LESNAR when he's 9, you're like, oh, that's his daughter. Yeah, his daughter looks like him with long hair. That's somebody that could build that kind of muscle. But no, you just need to get leaner is probably what the deal is. Look, if you like our show, come find us on Instagram. Justin is mindpump. Justin, I'm @mindpump distefano and Adam is @mindpump.

[Doug]

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 Aesthetic nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs with detailed workout blueprints and over 200 videos. The RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. 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.

[Justin Andrews]

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[Sal DeStefano]

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[Justin Andrews]

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[Adam Schaefer]

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[Justin Andrews]

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[Sal DeStefano]

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[Adam Schaefer]

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[Doug]

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