2521: Doing THIS Can Reduce Your Risk of Depression & Early Death (Listener Live Coaching)

Summary

Episode Summary: Mind Pump: Raw Fitness Truth - Episode 2521

Release Date: January 29, 2025

In Episode 2521 of "Mind Pump: Raw Fitness Truth," hosts Sal Di Stefano, Adam Schafer, Justin Andrews, and Doug Egge dive deep into insightful discussions about the profound impact of marriage on mental and physical health, the significance of grip strength as a predictor of mortality, the influence of media on societal perceptions, and practical fitness advice through live coaching segments. This episode combines scientific data, personal anecdotes, and expert guidance to provide listeners with actionable knowledge to enhance their well-being.

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1. Marriage and Its Health Benefits

The episode kicks off with a compelling analysis of how marriage can significantly reduce the risk of depression and early death. Doug Egge presents startling statistics highlighting the extensive health benefits associated with being married.

Doug Egge ([04:20]): "There's one thing you can do that has been shown in studies... It will actually reduce your depression risk by 79% and make it far less likely for you to become addicted to drugs and alcohol."

Adam Schafer and Justin Andrews discuss the societal shifts that have altered perceptions of marriage over the decades. They compare the aspirational family-centric culture of the 50s and 60s with today's focus on individualism and materialism.

Adam Schafer ([05:12]): "What is, especially our generation is totally right... I feel like in the 80s and the 90s it became like the hustle and bustle."

2. The Impact of Media on Perceptions of Marriage

The hosts delve into how media portrayals have skewed public perceptions of marriage, often depicting it negatively through characters like Homer Simpson or shows like "Family Guy."

Justin Andrews ([15:01]): "What's the biggest example for single young men? It's like Dan Bilzerian, it's like Andrew Tate."

Doug Egge emphasizes the need to counter these negative narratives by presenting real data that supports the benefits of marriage, challenging the myths perpetuated by popular media.

3. Grip Strength as a Predictor of Mortality

A significant portion of the discussion centers around the role of grip strength in predicting overall health and mortality rates. The hosts explain that grip strength is a robust indicator of an individual's physical health and longevity.

Doug Egge ([28:37]): "Grip strength is a better predictor of all cause mortality than pretty much any other single metric."

They provide standard benchmarks for grip strength based on age and gender, encouraging listeners to incorporate grip strength assessments into their fitness routines.

4. Phone Usage and Its Effects on Youth

Adam Schafer introduces a fascinating study from Essex, UK, where teenagers abstained from smartphone usage for 21 days. The results showed significant improvements in mental health, sleep quality, and academic performance.

Adam Schafer ([36:06]): "I'd love to see this in the US. Imagine how happy you would be if your school was implementing something like this."

The hosts advocate for similar initiatives in schools to help mitigate the adverse effects of excessive smartphone use among adolescents.

5. Live Coaching: Listener Questions

The episode features live coaching segments where listeners call in with specific fitness and health-related queries. The hosts provide tailored advice based on their extensive experience.

a. Bench Press Pain (Caller: Madison from California)

Madison experiences a pinching sensation in her lower back during bench presses. The hosts diagnose it as potential SI joint pain and recommend pelvic tilts and bird-dog exercises to enhance core stability.

Doug Egge ([60:53]): "That might be SI joint pain... Pelvic tilts should be a good way to warm that area up."

b. Intuitive Eating (Caller: Amy from England)

Amy seeks guidance on intuitive eating to become a strong and confident role model for her children without meticulous tracking of her diet. The hosts explain that intuitive eating is a learned process involving self-awareness and developing a healthy relationship with food.

Doug Egge ([65:51]): "Intuitive eating is a process of learning and it starts with macros and calories... Later, it becomes more about enjoying and connecting with food."

c. Gaining Strength Without Significant Muscle Mass (Caller: Jessica from Idaho)

Jessica shares her experience of increasing strength without substantial muscle gain, as indicated by DEXA scans. The hosts reassure her that strength gains can result from neural adaptations and improved technique rather than just muscle hypertrophy.

Adam Schafer ([84:10]): "She raised eight kids. She's a badass."

6. Practical Fitness Advice and Tools

Throughout the episode, the hosts emphasize the importance of practical tools and methodologies in fitness training. They discuss the use of grip strength dynamometers as simple yet effective tools for monitoring overall health.

Doug Egge ([30:39]): "If you're going to have long term success, you have to move away from the scale and the mirror thing and measuring that as your success."

7. Closing Remarks

The episode concludes with the hosts summarizing the key takeaways: the undeniable health benefits of marriage, the predictive power of grip strength, the detrimental effects of excessive phone usage on youth, and the importance of intuitive eating and strength training. They encourage listeners to adopt these evidence-based strategies to improve their overall health and quality of life.

Justin Andrews ([73:56]): "It's supporting... it's about fostering a healthy relationship with food."

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This episode of "Mind Pump" masterfully blends scientific research with practical advice, offering listeners a holistic approach to enhancing their health and well-being. By challenging societal norms and providing expert insights, the hosts empower their audience to make informed decisions that lead to a healthier and more fulfilling life.

Transcript

[Sal DiStefano]

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[Adam Schaefer]

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[Justin Andrews]

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[Adam Schaefer]

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[Justin Andrews]

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[Justin Andrews]

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[Adam Schaefer]

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[Justin Andrews]

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[Doug]

If you want to pump your body.

[Sal DiStefano]

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.

[Doug]

You just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. In today's episode we answered live callers questions. People called in, we got to coach them on air. But this was after our intro portion where we talk about fitness studies, current events, family life. The intro is 54 minutes long. Now this episode is brought to you by some sponsors. By the way, if you want to call in and be one of those callers, email us first. Liveindpumpmedia.com now this episode is brought to you by some sponsors. The first one is State and Liberty. These are suits and tuxedos and formal wear that is designed for people who are fit. I can wear suits off the rack and they fit incredibly well and comfortable. They're stretchy, they breathe, they move good looking stuff too. And they also do wedding parties. In fact, if you go through our link mpstateandliberty.com and you talk to them about your wedding party, you can get a hundred dollar gift card and a free outfit to go with the rest of it. So pretty cool. Also, this episode is brought to you by Butcherbox. Butcherbox brings grass fed meat to your door. Crate free pork or all kinds of organic meats and fishes. Wild caught fishes to your door. It's really, really good stuff. Healthy, high protein. Get yourself hooked up. By the way, go to butcherbox.com mindpump New users are gonna get between chicken breast, ground beef or salmon included in your box for a year for free. Essentially you just have to use the code mindpump. Oh, and you'll also get $20 off your first box. Also, there's only 72 hours left. Three days. For our January special, what we did is we put together some workout program bundles and then we discounted them heavily. Each one is $300 or more off, so massive discounts. Three days left to take advantage. Here are the bundles. We have the New to Weightlifting Bundle, the Body Transformation Bundle, the New Year Extreme Intensity Bundle, and the body transformation bundle 2.0. All of them discounted heavily. Only three days left. If you're interested, go to maps january.com all right, here comes the show.

[Adam Schaefer]

T shirt time.

[Caller]

And it's T shirt time.

[Adam Schaefer]

Ah, shit, Doug. You know it's my favorite time of the week.

[Caller]

We have three winners this week. Two for Apple Podcasts, one for Facebook. The Apple podcast winners are Samantha Belonga and Tyler R1. And for Facebook, we have James Alexander. All three of you are winners. Send the name I just read to itunesindpumpmedia.com include your shirt size and your shipping address and we'll get that shirt right out to you.

[Doug]

There's one thing you can do that has been shown in studies, data that will make you live longer, have fewer strokes and heart attacks, have lower chances of becoming depressed, give you a less likely chance of having advanced cancers and dying from cancers. It will actually reduce your depression risk by 79% and make it far less likely for you to become addicted to drugs and alcohol. Wow. And guess what that is.

[Adam Schaefer]

Lifting weights.

[Doug]

Getting married.

[Adam Schaefer]

Oh, wow. Curve ball.

[Doug]

Getting married.

[Adam Schaefer]

Wow.

[Doug]

Yeah. The data on marriage. You know why I love this?

[Adam Schaefer]

Wow.

[Doug]

Doug, you're fucked.

[Caller]

Speak for yourselves.

[Doug]

Adam. You know, you know what the, why I love stuff like this. It's so counter from what I think people maybe believe about marriage because of.

[Adam Schaefer]

What is, especially our generation is totally right. I mean, I think if you go back to the 50s and 60s, it was different. Right. I think like, obviously I didn't grow up in that time, but it feels like they, they aspired to be dads and moms and that was like a big thing. And you've talked about this before. There used to be this sense of pride and you know, I'm a father of five. Like it just, that totally went away. I feel like in the 80s and the 90s it became like the hustle and bustle. And you know what is a cooler thing to say is I have this many cars, right.

[Justin Andrews]

We all became super self absorbed narcissists.

[Doug]

It's crazy. And we're far less happy. I think if you took, you took you know, 500, let's say people in their 20s, right. And you asked them, are you more stressed out or less stressed out when you're married, are you more likely to be depressed? Less likely to be depressed? Are you, you know, who's gonna live longer? The person that's single that just takes care of themselves. The person that's married has to take care of family. I think a lot of them wouldn't even would, would think the opposite.

[Justin Andrews]

Yeah.

[Doug]

You know, here's another one. Sex. Married people have sex far more often than single people do.

[Adam Schaefer]

Far more often and better.

[Doug]

And they have better reported sex. Having sex with the same person over and over, over, over years and years and years. You actually have better sex than a single person who dates a bunch of different people.

[Justin Andrews]

The methods improve.

[Doug]

Yes. So I.

[Justin Andrews]

Think get better at it.

[Doug]

This is good to communicate to people because they need to know what the data says and what, what's true and what's real. Finding that partner, living your life with a partner, doing life together, raising children is better, according to all the data. Now I know there's horror stories out there and I think that's maybe where some of the culture derives some of the lies from. Right. If you're in like an abusive relationship or like, I get that, but I mean the data that I'm quoting, some of this came from. There was a seven countries study that they did, the one on depression. They looked at seven countries, the US being one of them, and the, the rate of depression or the risk of depression was 79 less.

[Adam Schaefer]

That's a, that's a big number Huge.

[Doug]

And it wasn't happy marriages. It was just married people. So it wasn't like they took a bunch of married people who said, oh, I'm super happy in my marriage.

[Adam Schaefer]

Right.

[Doug]

And it was all marriages, 79% less likely. Now if you go, we have a hat. You have a great marriage. I'm sure the risk is, I imagine.

[Adam Schaefer]

That has a lot to do with the research that's around loneliness. Right. And what we know about. About that. And then, you know, just having a partner at the. You know, you may not have a lot of friends or this that, but if you at least have a partner in life, imagine that fills a lot of those voids that the single person with no friends has.

[Justin Andrews]

Especially for men who don't, like, consider their health enough and won't go to the doctor, you know, like, come on, man.

[Adam Schaefer]

Like, I seriously would be like dead in the water if I didn't have.

[Justin Andrews]

Somebody looking over my shoulder like, hey, you should get this checked out. I'm like, ah, it's not a big deal.

[Doug]

But yeah, I mean, think about, like, the hard times that you've gone through while you were married, you know, or with your partner. You imagine doing that without them, you know, without you. Just. I don't know. I mean, everybody's different. But I think this may be more true for men or I definitely us in this room, I would just, you know, bear down and just be alone. And it would be dark.

[Adam Schaefer]

Yeah.

[Doug]

You know what I mean? And try to, you know, maybe distract myself and God knows what. But having that person there to walk you through that. And then joy. Imagine. Here's the other flip the flip side of that coin. Think of all the. The incredible things, things that you've experienced in life, the joyful things, whether it's business or personal, and you didn't have your wife to share it with. Like, would it be nearly as joyful or as exciting? Yeah.

[Adam Schaefer]

I think there's something to be said too about, and you've talked about this before, that how powerful giving is versus receiving. I think when being other focused. Yeah. When you have a good relationship or partner, someone you love that you're doing life with, you tend to shift your focus of everything that's been most that point. At least this is how it was for me. Right. Very selfishly driven. Right. All my decisions were based off of what I want, what I want to do, where I want to be, the joys and pleasures I want. When you find a partner, a lot of that gets shifted over into them. And I think it's actually more fulfilling. It doesn't when you're not in it or you and you're thinking you're like, no way like that. It doesn't seem like that, but you do get a lot more joy at a giving and doing for a partner besides yourself. And you know, this is coming from a very selfish person that I was very aware that I was that guy for a very long time. Hence why I didn't get married for so long was because I knew that that's the place that I was at. And part of that was I didn't know or realize how, how much fulfillment that I could get for living for another person. And so I think there's a lot to be said.

[Doug]

Yeah, I have, I have a friend, younger person who, you know, dates a lot and was talking about, oh, you know, I want to find that right person. And you know, and, and you know, I know that requires some sacrifice and this and that. And I said, you know, think of it this way, like, try to become the person that your ideal person would want to marry. Right? So think of the ideal person you want to be married to. Who would they look for?

[Adam Schaefer]

Right?

[Doug]

That's the person that you should worry about, worry about becoming that person. So what does that, what did that look like for this particular individual? Not, you know, doing the hookup culture, you know, not because, because they're the, you know, the swipe. They swipe on the dating app and they, you know, they hook up with people. Good looking individual and you know, has lots of access. And I said, you want to, what kind of person do you want to be with? Would they be the kind of person that would want to marry someone who just hooks up right. Frivolously with a bunch of people? No.

[Adam Schaefer]

Or doesn't work out, doesn't have sustainable job. Like think like that.

[Doug]

Yeah, it isn't, it's not stable, you know, doesn't take care of themselves or value, you know, that, that a mate would look for. That's important because when you're, when you're looking for somebody to do life with, especially if you want to have children, you start to think of that, you know, how is that, I mean, the way one of the ways that Jessica got me, because remember I was, I got divorced. I had just gotten divorced. It was very difficult time for me. The last thing you could ask me, the last thing I want to do on earth would be to be with someone else and get married ever again. I was like, never going to get married again, never going to have kids. Again, the thing that won me over initially and then there were many things but was how she was with my kids. How what a. Just a caring. I mean, I remember distinctly one of the first times she was with my daughter, she sat my daughter on her lap and she like brushed her hair. She was so caring. And I was like, oh, this, this person's such a caring individual. And eventually that's what made me want to have more kids was, was knowing that. I think that's one of the things you tend to weigh out. It's like, could I imagine this person being the, you know, the mother or the father to my kids? But yeah, the data on this is you're far better off pretty much across the board finding that partner and getting married and doing life with someone, you know, long term. Yeah, that's what you'll end up, you know, finding.

[Adam Schaefer]

So I mean, imagine too such a counter message. It is a, it is a countermeasure and imagine how powerful that is when you find somebody else who's like minded, is goal driven, cares about their health.

[Doug]

Yeah.

[Adam Schaefer]

I mean if that's just amplifies. This isn't even teasing all that out. And it's like, man, those are, it just, it, it does, it amplifies all those things. It's hard though, you know, when, it's hard to see it on the other side when, when you're in. I mean, again, speaking from experience, like, because it, it's different and I think you fear what different may look like.

[Doug]

Oh, great way to put it.

[Adam Schaefer]

Right. Is because, you know, I, when, when I was single and living life for myself and only myself, I had a really good life. Very, it was a very enjoyable time and I was very happy and, and so picturing that, picturing yourself, married, kid, doing like, it was hard to see that because you knew that you inevitably would lose some of this stuff.

[Doug]

Of course.

[Adam Schaefer]

And that's how you view it is like, man, I love a lot of this stuff. I love this part about me and if I go this way, I'm gonna lose all that. You don't realize is it's different and what you gain exceeds that. That's the hard part. Yeah, it's hard to see that when, when you're, when you're not in it and you're looking like that. At least again, for me, this was my experience, a part of what, you know, took me so long to really settle down. I also too, I know I came from, you know, we know my story of my parents and stuff like that. And so I was very hesitant to, to not marry the wrong person. That was like, I was very, very cautious of that and, and grateful that I waited as long as I did because I think I needed a lot of maturing myself before I would attract the right person, you know, and if I. You asked 20 year old me, he would not draw the picture. It would not look like Katrina and Mac, that life. I would not have been able to, to draw that up. Yet living it now, I go, oh my God, I could, could have never asked for anything better than that. But it's hard to see it when it is.

[Doug]

It is interesting too how marriage is constantly depicted because culture, whether we like it or not, is so strongly shaped by media.

[Adam Schaefer]

Yeah.

[Doug]

It's what we consume, it's what's displayed. It's what most people spend their time looking at. In fact, I think you could probably say a lot of people, especially younger people, probably watch the media world more than the real world. So that's what your reality becomes.

[Justin Andrews]

It's a major influence.

[Doug]

And show. How does the media depict marriage?

[Justin Andrews]

Terribly. I mean, what's the biggest example for single young men?

[Doug]

Yeah.

[Justin Andrews]

It's like Dan Bilzerian. It's like Andrew Tate. It's like these guys that are just like. And two, you see with, with Dan Bilzerian, the changes to, you know, and he's, he's readily communicated that.

[Adam Schaefer]

Yeah.

[Justin Andrews]

And is at that place where just the excess came to a halt. It's like, you know, what am I doing? Like, where's this going? There's no growth there. That's the thing too. I think what's challenging in life, like when you, when you approach these things, it's scary because it's different, it's change, but. And there's work involved. But on the other side of that, it's just there's so much purpose and there's so much that can grow and blossom on that end of it, instead of the excess and the indulgence.

[Doug]

Yeah. And I know it's, it's crazy too, because when you look at like dads and moms and married people in, in media, it sucks.

[Adam Schaefer]

Yeah.

[Doug]

So why would you want to be that bumbling idiot or why would you want to, you know, do that? And look at them, they're. They're jealous. Yeah.

[Justin Andrews]

Like Homer Simpson.

[Doug]

Yeah.

[Justin Andrews]

It's just like Family Guy just started going way downhill.

[Doug]

Super downhill. It wasn't always like that. I took this class where they were talking about marriage and, you know, they're talking about some of these stats and Then they were talking about how to have successful marriages, and they were talking about media and they were showing through the decades. In particular, they were talking about men at first. Right. And they're like, here's how fathers were depicted through the. Through the decades. And it used to be like, leave it to Beaver. Dad. He had the answers. He was wise, he was calm. He was a leader. You know, Beaver had a problem, he would go to dad, and dad sat there and helped him mountain, you know, and it's like, this was somebody that you were like, man, what a great, really great guy. And then little by little, they became. First they became kind of passive. So, like the Brady Bunch, like, he still gives a good answer. You know, here and there, he's kind of passive, like, you know, but he's not an idiot. Then slowly it turns into, like, Al Bundy.

[Justin Andrews]

Yeah.

[Doug]

Where he's, you know, just a dumbass. And that's what a dad, you know, was supposed to be. And it's very interesting how that happened over the decades. So it's no wonder people are totally have no idea what the. What the data shows in regards to. To marriage. It's unfortunate. Anyway, do you guys know that there's a marriage season, by the way?

[Adam Schaefer]

Wedding season.

[Doug]

Wedding season.

[Adam Schaefer]

Of course. They have a whole movie on it. The. What the. What's the. What's the. Great Wedding Crashers. Oh, they get all excited. It's wedding season.

[Doug]

Let's go to the spring, summer. Like, what's the time?

[Justin Andrews]

Yeah, Spring, summer, usually when it's warmer.

[Adam Schaefer]

Starts in spring and it ends. I think it's August, September, Labor. I think Labor Day. I think Labor Day weekend is the, like, last big weekend for wedding. I think.

[Doug]

I think.

[Adam Schaefer]

Or the most popular.

[Doug]

When did you. When did you get married, Justin?

[Justin Andrews]

Yes, it was in August.

[Doug]

You were August.

[Justin Andrews]

Yeah.

[Doug]

Okay. Okay. When were you? February.

[Adam Schaefer]

Oh, you were February.

[Doug]

Yeah, but we sewed. Jessica and I planned.

[Adam Schaefer]

So my birthdays were indoor, and it was.

[Doug]

Yeah. So My birthday is February 4th. Her birthday's February 6th. So we're like, let's get married in February 5th.

[Adam Schaefer]

Right. We remember. I'll never forget. I wish I had anything to do right there.

[Doug]

Yeah.

[Adam Schaefer]

Let me pair it with something else.

[Justin Andrews]

So I can combo it so I'll never forget it. Like, I actually have to think for a second. I'm just like, wait a minute. There's nothing.

[Adam Schaefer]

Like. I mean, we count. We count Katrina and I's anniversary as her, like, her 30th birthday is the first time we, like, really were kind of Officially.

[Doug]

Really?

[Adam Schaefer]

So, yeah, we count that as our anniversary. And I do have both, so I'll never forget. Knock them all out, did you?

[Doug]

How big was your weight for Justin when you got married?

[Justin Andrews]

Yeah, it was sick. I mean, it was like 120. 130.

[Doug]

Oh, that's a decent size.

[Justin Andrews]

Yeah, it's pretty decent.

[Adam Schaefer]

Where were we? At whose house it was.

[Justin Andrews]

So it was up in SoCal, this. This winery, this big mansion. Winery.

[Doug]

You were in it, right?

[Adam Schaefer]

No, I wasn't in. I was there.

[Justin Andrews]

He was there.

[Adam Schaefer]

Yeah, it wasn't that level yet. He was just kind of like my boss. I was his boss that time I got the courtesy invited that time.

[Doug]

We gotta invite Adam. Yeah, he needs to wait till.

[Adam Schaefer]

Yeah, yeah, yeah.

[Doug]

I didn't give evidence for the day off I'm taking.

[Justin Andrews]

Yeah, I did invite quite a few gym guys.

[Doug]

Yeah.

[Justin Andrews]

Ye.

[Doug]

Do you have a big wedding party? Like, I had a big.

[Justin Andrews]

It was actually way too big. I should just narrowed it down. You know how like, you have grooms made and then you're like, wait a minute, but what about this group of guys? Because I had a whole group from Chicago that were like my real tight friends. And I actually, to this day too, I have some people that are salty about it because I didn't even realize. Well, yeah, because I was in a bunch of other guys weddings. Because at school it was very much like, it was a tight community, like the football team itself. Like, we were really, like, we spent a lot of time and. And so you just become friends with these guys. And I was invited, like, everybody's wedding. And I'm like, oh, God, I can't like, put all you guys in my wedding. It's just not gonna work. So I. I reconnected with one of my friends and he was just like. Yeah, so you didn't, you know, invite me in your way. You were in my wedding. But, you know, I don't even remember why either. It was so long ago. Like, I was making these decisions. I was just whoever's relevant right then. That's what I decided.

[Doug]

I think that makes sense.

[Justin Andrews]

Yeah. Right? So. Yeah, so I had like seven, I think, something like that.

[Doug]

Oh, wow.

[Justin Andrews]

Which was pretty big.

[Doug]

Did you guys have a honeymoon?

[Justin Andrews]

We did, yeah. We went to Kauai.

[Doug]

Oh, God, love that island.

[Justin Andrews]

I thought about going Costa Rica, but we went to Kauai.

[Doug]

My wife wants to go to Costa Rica super bad.

[Adam Schaefer]

But I'll tell you what, they never.

[Justin Andrews]

Yeah, with the groomsmen, like, I would have done a better job of Picking smaller guys because everybody was giant. Yeah. My dad and everybody. So all of my pictures. I'm so mad bad.

[Doug]

You're tiny.

[Adam Schaefer]

I do remember that. Now you say that. I do remember that.

[Doug]

Bodyguards.

[Justin Andrews]

And then my. I had. I got a suit that was terrible. Like, they didn't tailor it to.

[Adam Schaefer]

Oh, did you guys see? Do you guys see. Speaking of weddings and tailoring suits, did you see that State and Liberty now is catering to, like, weddings and stuff?

[Doug]

Oh, yeah.

[Adam Schaefer]

So I wore. I don't know if you guys knew this or not, but I wore a tuxedo from them. A suit tuxedo is what you call.

[Justin Andrews]

Right at the Christmas.

[Adam Schaefer]

Oh, I loved it. So many compliments on that. And, I mean, I've been raving about them for I don't know how many years now that we've been working with, but they actually have, like, their catering, which makes so much sense because for the. The amount that you rent somebody else's tuxedo for, you own this thing, can repurpose it. They. They cater to the people. Size them all up, just like you would if you were going in to go get fitted for tuxedos. Oh, you get to keep this suit now. And it's way better quality.

[Doug]

Fits.

[Adam Schaefer]

Oh, yeah.

[Doug]

I buy their stuff off the rack. I love it built for fit people.

[Justin Andrews]

Because it's stretchy and it's like. You don't have to keep. Because I've had. Even when I went to Scotland, I got a cool suit that I wore at the. The Christmas party. It was, like, tweed and. But I had to get it tailored, like, a couple times because it's just like, you know, like, otherwise you're gonna look all baggy and blimpy and. But the State, Liberty don't even need to, like, tailor it.

[Doug]

No, it fits excellent. Yeah. I buy their stuff completely off the rack, so it's a good time, considering.

[Adam Schaefer]

I'm not even, like, a suit guy as far as, like, our work or anything like that. I have so many, though, now. There's.

[Justin Andrews]

So. There's. So, yeah, we're ready now. Like, I had, like, none.

[Adam Schaefer]

It's the only suit in my life I've ever been to wear the jacket.

[Doug]

At dinner and not have to take it off.

[Adam Schaefer]

Yes.

[Doug]

Yeah.

[Adam Schaefer]

Never in my life have I ever been able to wear a jacket at dinner. And it sounds weird, but it's like, that was, like, one of the first things that stood out to me is like, oh, I didn't even take my jacket off.

[Justin Andrews]

Raise your arm up all the way.

[Doug]

Yeah, yeah. I know. You're stuck in this position the whole time, you know, joke. The data on marriage shows boost in immune systems, too. Immunity. Yeah. Dude, people who are married have more bolstered, stronger immune systems.

[Adam Schaefer]

Is that just because of the diversity?

[Doug]

It might be. It might be the diversity. But then again, I mean, yeah, maybe. I think it has a lot to do with the other stuff because we.

[Adam Schaefer]

Have a wife to take care of us.

[Doug]

Yeah, well, you're just happier.

[Justin Andrews]

Me, pills in the morning. I won't take it otherwise.

[Doug]

Do you know what she's giving you?

[Justin Andrews]

No. Yeah, it's like. It's like you and Adam. Yeah. You hand them pills.

[Doug]

Yeah, he always does.

[Justin Andrews]

Yeah.

[Doug]

He takes whatever I give him all the time.

[Adam Schaefer]

You get that trust now.

[Doug]

I know, I know, but it's, you know, it's just. It's one of those things. It's. It's a beneficial thing to do.

[Adam Schaefer]

Now, do you guys think that. Do you think age matters?

[Doug]

Do you think that I think maturity matters? I don't know if age.

[Justin Andrews]

Age plays a role in terms of getting married.

[Adam Schaefer]

Yeah. Yeah. I mean, you guys. You guys are both. You guys were both married relatively young, and so, you know, and obviously Justin is still with his wife, and Sal, you. You're not. And so do you guys have opinions on the age that you got? Because you and I. And I think we all are like this. We all thought we were. I was. I was a very young. I was mature for my age. Yeah, I was. My friends used to say I was an old soul. Most of my friends were older than me, and so I thought I was pretty mature at that age. But, you know, again, looking back now, I'm glad I waited as long as I did. Do you guys have an opinion on marrying young?

[Doug]

My story is unique because unfortunately, this is. This sucks. But a lot of my maturity occurred because of getting divorced, unfortunately. Like, I learned a lot of lessons the hard way, which I. You know, it's a terrible way to learn lessons, but, you know, when you have a hard head like me, that's how sometimes I'll learn them. So I think having the right examples, coaching, counseling, makes a big difference. I think it makes a huge difference because even the. Even the information you get about marriage is so opposite. It's so opposite. Like, what does the world tell you? Get your needs met. Look, most. Okay, here's. Here you go. Some of the most popular movies about love teach the exact wrong thing about love. Like Jerry Maguire, one of the most famous scenes, Right? You complete me. Don't marry Someone because they complete you. What are you talking about? And that erotic, passionate love that we love to celebrate in movies, which is what everybody associates with love, Disney love. That's one part of love. That's one little piece feeling of it. There's. And so what happens is that if you grow up in this world and that's what you think love is, and you have that passionate love because you just got married, and then it starts to fade because that's what happens. But other types of love grow. But then you think, what's wrong with me? Is there something wrong with our marriage? Is it just not? We lost the spark, you know, I.

[Adam Schaefer]

Wish I remember who said it to me first, but probably the. One of the most profound things around marriage, love, etc for me was realizing that love was not a feeling, that it was an action.

[Doug]

Yeah.

[Adam Schaefer]

Because I think that we're advertised that it's this feeling that people, the actor or the actress gets, right. They. Overwhelming. It's overwhelming. You'll know. You'll just know. You'll know. You'll know, right. Everyone says that. Right.

[Doug]

Imagine following your feelings all the time.

[Adam Schaefer]

Right. And then they, and they. You completely. It's all, it's all based off a feeling. It's not sold to us that it's a choice and it's something that you choose to do. That was really profound for me because I really didn't. Didn't know that until much later. And then I think that that reframing of that at least has helped me in my relationship is that I'm choosing to love this, this woman. Therefore that takes work, it takes action, it takes things. It's. I don't. It's not gonna do it itself. And I just think that is totally misconstrued when we're younger. And I think that's important to know that.

[Justin Andrews]

Yeah, I mean, I. I mean the best advice is slow play. Like most big decisions in life, if I can slow play this for. And delay it as much as possible. I honestly like even wanted to get married knowing that she was the one pretty early on, but. But bought like a ring and had it in my pocket for I want to say maybe eight months even. And it was just like, I just wanted to really reflect and meditate on it and. And then you know, once decided to do. We did go through counseling and that was a part of it was bringing in guidance and bringing in mentors and bringing in people like that to really kind of solidify what that looks like. Because you know, when you're young, like you really don't have a good, clear idea of what that entails and, like, how you do have to put work into it, how you do go through struggles and, you know, this, this feeling is going to evaporate.

[Doug]

I had. I love training older clients because some of the stuff that they would talk about. And I remember this one, this, this one lady I trained, she talked about seasons in marriage. The first time I ever heard that, I'm like, oh, yeah, yeah, yeah. So sometimes it's hard, sometimes it's easy, you know, And I'm thinking season. I'm like, oh, yeah, you know, you'll have like a week or a couple weeks.

[Adam Schaefer]

No, years.

[Doug]

She's like, I had a season with my husband that was really difficult. And she's talking about it. I'm like, how long did that last? She's like, oh, it was nine years. I'm like, nine years. And she's like, we were married for 50 something years, right? She's like, yeah, you're gonna go through seasons. And some of them, alas. And I'm like, I had no idea. You know, of course, now, I mean, it makes sense. But I thought a season was like.

[Adam Schaefer]

You got an argument, especially when you go back and you were framing, like I said, where, you know, you've chose to love this person. It's like, like, this is a rough time in our relationship right now. Exactly.

[Justin Andrews]

Looking back. Yeah. And that was the other thing that was, I don't know, like, it, I guess it's kind of been a mantra I've had for most things. If I decide to go in on something, even if it's like, for me, when I was playing sports and I was just like, you know, I had a horrible season. I was like, halfway in, all my friends stopped and quit and left. And I just, like. Because I committed to it, I'm committed to it, and that's it. And there's no it. You just don't give yourself an outcome and you work through it and you. You work through those hard times, they're going to happen. So if you're, if you're going in without that thought that you're just not ever going to quit, then I just. I don't know if that's the right move.

[Doug]

Yeah. All right, I'm going to take a left here. I. So you know how they show data on grip strength and its association or its correlation to all cause mortality?

[Adam Schaefer]

Yeah.

[Doug]

And they say that your grip strength is a better predictor of all cause mortality than pretty much any other single metric so why grip strength? It's, it's a, it's a proxy for overall body strength. And if it's really weak, it tends to show poor health. If it's really strong, it means you're probably pretty healthy, pretty mobile. I found some standards for grip strength because I'm like, well, okay, well what's, what are the standards? What are they? Now? These are general standards. So they can be, they can differ.

[Adam Schaefer]

Sure. Just like, just like strength and stuff.

[Doug]

So they can differ by age. But I have them for men and for women. By the way, you could test your grip strength on a dynamometer. I think I'm saying that right. I know we sell them.

[Justin Andrews]

I always screwed up the name.

[Doug]

We, in fact we have them. Our YouTube, you know, our editors, excuse me, came and brought one out to see how much I could squeeze ours on. But you, you can get them and you could test your grip strength.

[Adam Schaefer]

Probably one of the most brilliant things I learned from another trainer on this podcast during this 10 years interviewing people. When Joe DeFranco talked about that, using that in place, I wish I, I what, Let me tell you something too, okay. As for the trainers that are listening right now, you know, one of the, one of the things when you're, when you're in a gym and you got 15, 20 other of your peers that are working with you, like you know, always, always trying to stand out business wise, like doing something that everybody else is doing, going above and beyond is one of the best ways for you to, to rise to the top, you know, and I took a lot of pride and being, because remember I've talked about how I wasn't the most educated so I had to find other ways to stand out with my peers and, and, and did a good job of that. This is something that, oh man, I would have, I would have grabbed right away if I had heard or learned this back then. And that's like using that as a gauge to the intensity level that I'm gonna train my client to where every client and imagine you're that trainer who, you've got one of those at your desk and every client comes in to do their check in for their appointment and that's the first thing you have them do and you kind of track it on their, on their chart and you're paying attention to those things. Like I guarantee you will start a trend if you don't. And if you don't, you'll become that trainer that is doing something that nobody else is doing.

[Doug]

I wish essentially the way it works is you have them squeeze it with their non dominant hand and you get an average. And when it goes really low, below the average, you lower the intensity of the workout. When it's above it or at it, you go harder. And it's. It's as accurate as heart rate variability measurements, except way easier to measure.

[Justin Andrews]

Oh, I had a lot of fun testing this out when I was helping out with the high school football team. And every before every workout, we would do it and they would see how that varied. And it was, it was, it was helpful. It was sometimes, too, like, they would just naturally kind of taper off their intensity based on, you know, seeing those fluctuations and then, you know, assess like, oh, maybe I didn't get enough sleep or my diet's a little bit rough or, you know, so they start associating, you know, how they're feeling based upon, like, the lifestyle aspect that, like, they didn't know ahead of time.

[Adam Schaefer]

That's why it would be so cool. I mean, I feel like, what a cool way to educate your clients on how one for them to manage intensity.

[Doug]

And then why also.

[Adam Schaefer]

Yes. Connect the dots to. Well, yesterday. Oh, yesterday was. That's crazy. I had a really stressful day at work. I didn't get the best sleep. Yeah, look at how we tested. Or, oh, wow. Diet was all in check. Got to bed really good. Look at where you tested. Like, what a great tool. I know. I just that I. I think of some of the most profound things that we've learned on this podcast from all of our different guests. That gym from Joe DeFranco. I mean, it's the reason we were so funny too. We get excited about some of that. We go, I think we bought them all. We bought like a thousand of those things that we have in here. Then we never talk about it. We never sell or like that. But I mean, I'm glad you're bringing it up because it is something that we've had at the My Pump store forever or ever since we did that episode with Joe DeFranco because we saw how much value and without every trainer should be using a tool.

[Doug]

So here are the standards for people, right? So for men, average grip strength as measured on a dynamometer would be 105-113lbs measured on there, that's average. So as you go below that, not so good, very poor would be less than 88. When you get up to 141 or more, that's considered excellent. That's for men. For women, Excellent would be 84 or higher. Average would be 57 to 65. Just so, so people have a point of reference. So if you're. Now I'm gonna tell you what. Right now, if you lift weights regularly, you're gonna be in the excellent range. So I think we tested everybody here on, on staff and everybody just was excellent or higher.

[Adam Schaefer]

Where was Danny at? Do you know where she was?

[Doug]

Oh, I don't know where Danny was. I don't know if we know. Do you know what that was, Dylan?

[Justin Andrews]

She said she was 200.

[Doug]

She was about average. Okay. I did 195 cold at 187.

[Adam Schaefer]

Yeah, but you cheat though. I saw how you do it.

[Doug]

I'll do it again, bro. I'll show. I'll break this.

[Adam Schaefer]

The whole time you guys have been giving it to me, you guys give it to me and I use my non dominant hand and I only use one hand. I see you grab it with the other hand.

[Doug]

No, no, no. I do that so it doesn't twist. I'll do it again for you.

[Adam Schaefer]

Yeah, that's like super cheating over here.

[Doug]

I did it over at the functional medicine Impress.

[Adam Schaefer]

I know. I seen you do it. You got it between your legs and you did cheating guy you all kinds.

[Doug]

Of lamb again for you.

[Adam Schaefer]

They had to me. I like this. I extended out my non dominant hand.

[Justin Andrews]

Yeah, he's using his biomechanic knowledge leverages.

[Doug]

You can't push where you have to pull. That's just so it doesn't twist my hand.

[Adam Schaefer]

You know what the studies say about using both sides like that.

[Doug]

Squeeze your other hand too. Are you supposed to be relaxed all times?

[Adam Schaefer]

Yeah, I mean I just crunch your butt cheeks when you're non dominant hand. Carnival game guy.

[Doug]

Hey, I got some stats for you, Adam. I think I've got something for you too. You do?

[Adam Schaefer]

Yeah. You want to go first? Yeah, I wanna. Well, I don't know if yours stays in line with what we're talking about, but if you're taking a left anyways, I'd rather take a left in something else I thought was really interesting.

[Doug]

Yeah, do so mine's not going to be. Well, go ahead. Go for you.

[Adam Schaefer]

So there I just. I saw this study and I don't know when it. If it was done or an experiment. I should say it was done in the town. Essex in the uk. Right. And they did this with. And I thought this was really cool experiment that they had all the students buy in. No phone, no smartphones for 21 days and like at all, ever, ever at all done. And then. And they followed them. They Interviewed the kids before and after and like, you know, talking about the. The initial what was going on, then what happened in the middle and what happened to the end. And if maybe Doug can look up, there might be some YouTube videos on it. So like that. I know I saw a clip on it, but just was a really cool experiment because what the kids learned about themselves, obviously every kid was like withdrawal. Yeah, withdrawals. Struggling. Oh my God, so difficult. And then, you know, after about a week or so of that, notably, they said, man, I was. I was doing way more stuff outside and interacting with people and I was happier. And they just started to notice all these compounding effects from just not having that. But it. You know, to get them off of it for a period of time was really, really tough to get to that point to see what they would naturally start to do and activity was up. Being. Them being focused in class was up. I mean, all parameters you could possibly.

[Justin Andrews]

Think of, they see like a threshold point of like. Like a week and a half.

[Doug]

Boom.

[Justin Andrews]

Almost everybody sees how long is it.

[Adam Schaefer]

So I. I wonder. I. You know what? I didn't. I didn't go really deep on it to see if they actually attach some more data to it. It'd be interesting to see if there. There's more data like on that. Yeah. I was based off of watching this video. It was just kind of the. It was like clips. Right. Of the kids talk, guessing what they felt like at what point and. But it'd be. Maybe we could find some stuff on. On what? This. The stats say how old were these kids? This was. I think it was either middle school or high school.

[Caller]

Teens.

[Adam Schaefer]

Teens. Yeah.

[Doug]

You could probably just google essex 21 day phone study just to see what the stats look like.

[Justin Andrews]

Yeah.

[Doug]

You know, versus.

[Justin Andrews]

That's fascinating.

[Doug]

Yeah. I mean it makes perfect sense.

[Adam Schaefer]

The results will shock you.

[Doug]

Yeah.

[Adam Schaefer]

It was. It was real. All things, I think that we would predict. I just thought it was really cool that somebody. Whoever's idea this was decided to.

[Doug]

The blowback's happening. I think now we've had them long enough to where. You know how it is with a new trend.

[Adam Schaefer]

Yeah.

[Doug]

The p. Everybody adopts it before we realize what the hell's going on. And then you start to see the dangers and then you start to flip and go, oh, I mean, I would.

[Adam Schaefer]

Love to see this in the US As a. Every kid has to go through this. I mean, how good would that. How happy would you be if you found out your school was implementing something like this, that there is no phones at School for the next, you know, months, month. And it's a, you know, all, all kids, no phones. And then just to see what happens. Like, and teachers be able to report back what they see of the attention span of the kids and grades and the way they're interacting with each other. Like it would be a really good experiment for all schools.

[Doug]

Well, I know every time I restrict my daughter because little by little I'm restricting her more and more. There's a withdrawal period where she gets mad and complains and then she accepts it and then things are better.

[Justin Andrews]

Yeah.

[Doug]

Like the, the new rule that I'm sticking to. And I think now her mom, because remember she goes to my house and then she goes to her mom's house, back and forth. Her mom's gonna adopt it too. Now she's not allowed to be on her, any, any smart devices, iPhone or tablet in her room.

[Adam Schaefer]

Yeah.

[Doug]

At all. So if she wants to use them, it's got to be in a public area.

[Adam Schaefer]

I love that.

[Doug]

And the reason. And now why? Because at least I could see what's happening. I could be like, hey, get off your phone now, let's do some family time or whatever. Less likely that she's gonna maybe do things she's not supposed to or whatever because the temptation's so high. My wife uses a great example with this. She goes, you know, you don't want to set her up for failure. And I'm like, you know, she used a great example. She goes, imagine if we took your, we took our four year old and put him in a room full of candy and then we said, just don't eat any. Yeah, like he's gonna fail. And then, and then we're gonna get mad at him for failing.

[Adam Schaefer]

Right.

[Doug]

And I'm like, yeah, you're totally right. Like you let your teenager be in their, in their bedroom with their door closed with their smartphone.

[Justin Andrews]

Right.

[Doug]

And you tell them, don't be on social media, don't do this, don't like, good luck, it's not going to happen.

[Justin Andrews]

I like the school efforts though. I mean the school that my kids are at now, they do a really good job of cracking down on that. Like to the point now where even at breaks they used to only let them, you know, check their phones and they didn't confiscate them or anything. But now they're confiscating them if they see him open at all.

[Adam Schaefer]

That's great.

[Justin Andrews]

And so I'm just like, oh yeah. The kids are like, ah, like fighting it right now. This is A new policy this year, and, you know, it's. And I'm, like, all for it.

[Doug]

You have a teenager, too, do you? When you take it away or limit it, you see the same thing. Right. They complain, they hate it, and all of a sudden they're better.

[Justin Andrews]

Yeah.

[Doug]

It's so crazy.

[Justin Andrews]

Well, yeah. And it's.

[Adam Schaefer]

I've been around your kids a lot, though. I don't feel like I ever see them on stuff like that. I mean, you. You're. I mean. Well, so the audience knows, I think. I mean, I've got a lot of friends with all ages. Yeah. Where they're. And it's very normal for me to see this. The kids put in, like. Like, I can't even. Actually, I think I. Maybe as long as I've known you, I could count on one hand how many times I've seen your kids use an iPad or what like that. So to me, like, you've. You've regulated that since day one pretty well.

[Justin Andrews]

We've tried. I mean, we've really tried. And it sneaks in, like a. Usually on the weekends when I'll be outside and I'm doing yard work or I'm helping Courtney or something. We're doing air, like, and then the kids, you just kind of forget, and they're like. Like into their rooms and they're just on the iPad or the. And then the behavior is just like the. Such the obvious thing, and it's. You got to address it, like, right away because it's just. It really is. It's. It's hard because, like, parents don't want to confront that a lot of times because they're going to get, like, a really nasty response, especially the longer that they get sucked into it. So really, it's that. It's that length, really, that plays a huge factor when I. When I, like, tend to come in and try to get them away, because it's. Oh, man, it's so weird.

[Doug]

It.

[Justin Andrews]

It really does feel like a drug. It feels like a drug that I'm removing them from.

[Doug]

Oh, look at the stats. There was a 17 drop in anxiety symptoms in students. They slept, on average, an extra hour a day. Wow. There was an 18 reduction in symptoms related to depression and a 3% improvement in working memory. This is three weeks.

[Adam Schaefer]

Yeah, I know. So I'm like, that's crazy to see that kind of, like, extend this out.

[Justin Andrews]

Yeah.

[Adam Schaefer]

And tell me that all that doesn't continue to improve. I mean, that's just. To me, it was.

[Jessica]

So.

[Adam Schaefer]

Yeah. I'd love to see More schools implement things like this. And. And this is why. And I think it's important that the kids become aware and understand. That's why I told you guys, like I told you how I. I plan to handle the phone thing when we get there. And that's like. I think if I. If my son thinks he's old enough and mature enough to have a phone, then he'll be old enough and mature enough to read those books and report back to his dad.

[Justin Andrews]

Dad.

[Adam Schaefer]

And then when he does that, if he actually reads it and reports to me, he'll have learned a lot of the reasons why dad wants to regulate these things. And then together, as a young adult and a dad, we can come together on boundaries and rules around it and, like, be flexible. I'm. Okay. I'm open to that. So long as you're willing to do that. If you're not willing to do that, you're not ready for that. That's kind of how I look at it. So I just. I think that's what it is, is making these kids more aware of it. And then also. I think it's also our generation, some of our. Our peers have become addicted to their phones. And so that makes it. I was just exponentially difficult to tell your kid, get off your phone if you're on.

[Doug]

I was just gonna say it's hard enough for us as grown men who didn't grow up with them.

[Justin Andrews]

Yeah.

[Doug]

Who are much more aware to be off our phones. So you know what I mean? It's hard enough, so now you expect your 15 year old to do it.

[Adam Schaefer]

Yeah.

[Doug]

No way. Not to happen. Anyway, I was gonna ask. I've been meaning to ask you, Doug. You did? When was it. Was it when you made the jerky?

[Adam Schaefer]

Just the other day.

[Caller]

Just the other day.

[Adam Schaefer]

Yeah.

[Doug]

Okay. Okay. So good, you had it.

[Adam Schaefer]

Yes.

[Doug]

Oh, I didn't have none.

[Adam Schaefer]

Well, you didn't get here early enough earlier, bro, so. Yeah, yeah, no, he. He brought it in. So what did you.

[Doug]

What did you use? How did you make it? What's the whole.

[Caller]

So I used the butcher box. Was it flat iron steaks? I cut them thinly, and then I marinated them overnight.

[Doug]

What'd you marinate them in?

[Caller]

Bourbon. And there's some brown sugar. I actually used less of the brown sugar because I didn't want it to be so sweet. There's Worcestershire. Yeah, Worcestershire sauce, apple cider vinegar. And you just set it overnight? Oh, there were also these chipotle peppers that were in it. And then you put on the grill for six hours at 180 degrees on the smoke setting. And actually, the little thicker cuts, I ended up smoking them longer.

[Adam Schaefer]

I thought it was fantastic. Just, I mean, it was. They were. They were tender. They were jerky enough that, you know, you're eating jerky now. If you.

[Doug]

Because they're jerky and they're dry, you can vacuum seal them. And they probably have a long shelf life, right?

[Caller]

Yeah, I would think so. I mean, you know, a few months anyway.

[Doug]

Yeah. See, it's a nice travel snack. Homemade.

[Adam Schaefer]

No. I can't wait to try it. I was gonna have. I was gonna do the same recipe, but I thought, no, I should do a different one and we'll compare. But he's motivated.

[Doug]

I gotta figure out how to make that. I don't have a smoker because.

[Adam Schaefer]

Katrina, if you're listening to this, when you do our butcher box.

[Doug]

No, I'm serious.

[Adam Schaefer]

Well, yeah, please make sure, because I don't know if we normally get the flat iron steak. That's not one of my normal. My regular box. If you put the flat iron steak in there.

[Caller]

So the flat iron steaks are one of my favorite.

[Doug]

Really?

[Caller]

I always have.

[Doug]

I haven't gotten.

[Caller]

Yeah, that's probably my biggest order every month.

[Doug]

Okay.

[Caller]

Because it's great for stir fry. It's super tender.

[Doug]

Yeah, you're a stir fry.

[Caller]

I cut up my meat.

[Doug]

So this is good because I want to figure out how to do this, because I'm trying to figure out. Now that my daughter's playing high school sports, my 15 year old, she's showing interest. Little by little, I'm seeing little. Little things come out of her that I'm like. I'm getting excited. She's like, how do I eat more protein? How do I eat the. And I want foods that'll help me become more, you know, better performance. And, you know, the problem with lunch at school is it's fast. There's nowhere to cook food. Like, what are you gonna. Yeah, and. And homemade jerky would be great. You know, that was some fruit, some nuts option. Yeah, yeah. Dude, just.

[Adam Schaefer]

No, I'm excited. It was bomb. I thought. I thought it was really, really good.

[Doug]

All right, I got some stats for you.

[Adam Schaefer]

Let's see. Let's see where you were gonna go.

[Doug]

These are fascinating. They're not ne. They're not health related, but they are quite interesting. So these are. These are presidents. A few. There's a few presidents here. Their values or their net worth before.

[Adam Schaefer]

Oh, God.

[Doug]

And after taking off.

[Adam Schaefer]

I've seen these. I've seen. These are crazy.

[Justin Andrews]

The net worth.

[Doug]

Yeah.

[Adam Schaefer]

Was ridiculous. Isn't Trump like the only one that lost money or something like that?

[Doug]

Let me just give you the numbers.

[Adam Schaefer]

Okay, okay, okay.

[Doug]

Barack Obama's net worth before taking office was 1.3 million.

[Justin Andrews]

Okay.

[Doug]

After he left, 70 million. By the way, the salary of a president is what, 500, $500,000 a year. So you ain't making $70 million.

[Justin Andrews]

It's not.

[Adam Schaefer]

No.

[Doug]

At all.

[Justin Andrews]

No, not from salary.

[Doug]

No. You're making $2 billion in four years. That's if you save every penny, don't pay taxes. Not $70 million. Okay. So he went from 1.3 to 70. I'll save the best one for the biggest one for the next one. George Bush. George Bush was actually quite wealthy. I think he was oil into oil. Right. So George W. He was worth 20 million after 40 million. So he double, double his network for 20 to 40 million. This one blew me the hell away, dude. Bill Clinton.

[Justin Andrews]

Clinton, yes, of course.

[Doug]

Bill Clinton was worth before 1.3 million. After.

[Adam Schaefer]

Yeah.

[Doug]

$241 million. I mean that's crazy. Donald Trump before, did he lose.

[Adam Schaefer]

I think he lost 3 billion.

[Doug]

After.

[Adam Schaefer]

Yeah, 2.3 billion.

[Doug]

He lost, lost 6.

[Adam Schaefer]

That's 100. I believe he's, I believe he's the only person in history that came out more poor. Yeah, that's. I thought that's, I've seen those stats too. I thought that was fascinating.

[Doug]

Now what are these guys doing?

[Adam Schaefer]

It was Biden. Do you say Biden?

[Doug]

I didn't see by. I don't know what.

[Justin Andrews]

Well, you know those speaking engagements. He's still collecting hundreds of thousands of dollars.

[Doug]

But you ain't making $200 million.

[Adam Schaefer]

No, no, they all get, they all get a pretty big book deal afterwards. They all get premium on speaking. Speaking. But yeah, you're not talking.

[Doug]

It's no, dude.

[Justin Andrews]

There's a lot of tens of connections they're making while in office. Yeah.

[Adam Schaefer]

Well you guys have seen that. I've seen, I've seen several people now talk about how they literally just follow the politicians stocks. Yeah.

[Doug]

There's place, there's, there's a place that.

[Adam Schaefer]

Make a lot of money.

[Doug]

Didn't I send you guys a website that shows you that there was a site.

[Justin Andrews]

Yeah, the Pelosi picks.

[Doug]

Yeah, no, it's, it's, there's a bunch.

[Adam Schaefer]

That I've seen a lot now. There's a lot dedicated to following either specific. You know, senators, presidents, they outperform the best investors.

[Doug]

Yeah. How weird.

[Justin Andrews]

Yeah, they know Things. Let's just say that they know things.

[Adam Schaefer]

I. I mean, and I'm by far. I'm by no means am I defending this, but, I mean, you are. You are. You do have the inside track on every potential thing that's gonna happen.

[Doug]

I'm not necessarily.

[Adam Schaefer]

You'd almost be silly not to. Like, you know what I'm saying?

[Justin Andrews]

Like, okay, so now you got that. And you could just pardon all your buddies.

[Adam Schaefer]

That one's funny.

[Justin Andrews]

That's crazy to me.

[Doug]

That's crazy to me. Yeah.

[Justin Andrews]

Like, no, you're absolved of anything.

[Doug]

So. So Biden just did a bunch. I think the most he parted in history.

[Adam Schaefer]

He pardoned his whole family.

[Justin Andrews]

His whole family preemptively pardoned.

[Doug]

Now, is that because he's afraid that. That the next administration is going to go in and, like, persecute them or.

[Justin Andrews]

Yeah, like some retaliation thing.

[Adam Schaefer]

I mean, it might be smart. I mean, think about this. Like, that's how all these. All these presidents. Okay.

[Doug]

Yeah.

[Adam Schaefer]

Or egomaniacs. You have narcissistic. You have to be e. Gomanias. Right. Can we agree on that? Left, right, doesn't matter.

[Justin Andrews]

All have been that way.

[Adam Schaefer]

You got to know that if I'm.

[Doug]

Buying, except for George Washington, he was offered kingship. Yeah.

[Adam Schaefer]

If I'm. If I. If I'm Biden and I know Trump is coming behind me after I with him for the last four years, I'm throwing a shield over my whole family, too. He's like, even if my kids didn't do anything, I'm like, we need to pardon all of them, because this guy is going to come after our ass. After what we put him. Yeah, after we put him through that last four years, I. For sure.

[Doug]

My God. God, look at the amount of pardons he did. Okay, so hold on, hold on. So George Bush did 200 pardons. Obama did 1900 pardons. Are you like Donald Trump did 1700 pardons? Joe Biden, 8,000 pardons.

[Adam Schaefer]

Wow.

[Justin Andrews]

Is there a limit or is that just, like, unlimited?

[Doug]

Yeah.

[Justin Andrews]

Like, where. Where do you cap it? How do you.

[Doug]

8,000.

[Adam Schaefer]

How can you pardon.

[Justin Andrews]

How do you know you could do that?

[Doug]

You want to know? It's crazy.

[Adam Schaefer]

How can you pardon 8,000 people?

[Doug]

He doesn't know 8,000.

[Adam Schaefer]

Of course not. God, who knows 8,000?

[Doug]

I don't know 8,000 people. That's all his buddies. They're like, bro, I mean, can you.

[Justin Andrews]

Not attribute this to, like, some wealth, income, like some deal? Like, you can absolve somebody of. Of wrongdoing? And, hey, let's get a little kickback financially.

[Doug]

Yeah. The crazy thing about this Beneficial was Fauci got pardoned. Why? Yeah, why?

[Justin Andrews]

Nobody. Nobody's investigating.

[Doug]

He wasn't convicted.

[Adam Schaefer]

I mean, come on, dude, you knew that was coming though. Fauci did not do what he said without knowing first that he would have completed like autonomy and anonymity.

[Justin Andrews]

Right.

[Adam Schaefer]

For sure. That whatever came down the pipe later on, that he would be good. Oh, there's no way. There's no way we. We do all that without him knowing that first. So, I mean, we're gonna find out a lot. That's not a surprise to me at all.

[Doug]

Why does it.

[Justin Andrews]

Why regardless of him being pardoned or not.

[Doug]

Doug, can you look up. Why do. What's the. The history of presidential pardons? Why does that exist? There has to be a good reason why that even exists.

[Justin Andrews]

I feel that's crazy that they can just do 8,000. Like, can't. You can't cap it to like 10, you know, or like something reasonable. 8,000 people just, hey, you get a pardon, you get a pardon.

[Doug]

You know, just throwing about like nothing.

[Adam Schaefer]

I mean, do you actually do the math on that? You know how long it would take you to even to sign the paper that pardons that people pardon that many people? 8,000. You assigned 8,000 document. You know, it's like buying a house and you got to sign 70 papers.

[Justin Andrews]

Yeah.

[Adam Schaefer]

Imagine sending 8,000. I mean, and I would think it's more than one piece of paper to pardon someone take.

[Doug]

That would take weeks, it would take months.

[Adam Schaefer]

Just pardon part based.

[Doug]

It's articles two, section two, clause one of the US So it's part of the Constitution. The president shall have power to grant reprieves and pardons for offenses against the United States. Now, okay, what's the history, the reason for it? Is it because in the Constitution it's been Right. So why did they do that? Is it because they're. They're thinking, well, if a new government comes in that was, you know, trying to, you know, maybe fight for freedom, maybe there was like. Like that way you can't go after the last guy. Like, there has to be a good reason for this to exist.

[Justin Andrews]

Right.

[Doug]

But the fact that there's no, I mean, you know, limit is crazy.

[Justin Andrews]

I'm sure they thought of some real good reason, but. Yeah, it just seems egregious to me, like to. To 8,000 people.

[Adam Schaefer]

Just really curious of this too.

[Justin Andrews]

Yeah.

[Doug]

I want to know why it was include. I think, I mean, I'm going to guess it has to do with what I said, right. Where you're. You're fighting the system, you're whatever. And they.

[Adam Schaefer]

They want to promote by a British law.

[Doug]

Law meant to produce. Protect the unjustly accused.

[Adam Schaefer]

Okay.

[Doug]

Well, yeah, it was for this reason that federalist Alexander Hamilton advocated successfully for a presidential pardon. Power that did not require. Okay. So yeah, I don't think that's how it's being used.

[Adam Schaefer]

No.

[Doug]

I don't think 8,000 people unjustly just.

[Justin Andrews]

Doing it to buddies that. Yeah, they're hooking.

[Adam Schaefer]

So I guess it makes sense, right, if you're yet the President and because there's so many, you know, judges, lawyers, officers, way, way below you in all different states. Right. Counties with that that easily there could be a corrupt leg or arm of that that you're unaware of. But if eventually it gets all the way up to the President, they can say, oh my God, this is unjust. That person's pardon. It makes sense that you would have a final say. It's something like that. But to be able to push 8, 000 people through is so.

[Justin Andrews]

It only holds in past tense. Right. So like that. That time capsule of years you give them that they denote.

[Doug]

Yeah. Like between this year and this year.

[Justin Andrews]

You make an offense after that. That's like fair.

[Doug]

Oh, his. His son Hunter Biden's pardons. It was an interesting time frame.

[Justin Andrews]

Yeah.

[Doug]

I was like. I don't remember.

[Justin Andrews]

Well, he cl. The thing was, he said he wasn't gonna do it and then he literally did it. Right. I was like, come on, dude.

[Doug]

And then nobody's gonna say.

[Justin Andrews]

Why do you even say you weren't gonna do it? I don't understand.

[Doug]

And then nobody's gonna say anything about it.

[Adam Schaefer]

Wow.

[Doug]

I don't know.

[Adam Schaefer]

Wow. To bring out to you guys. Do you guys remember? Okay, first of all, I'm assuming nobody's watching playoff football right now. Nobody.

[Justin Andrews]

Yeah, I am.

[Adam Schaefer]

Are you watching? Are you watching?

[Justin Andrews]

A little bit, yeah.

[Adam Schaefer]

So do you remember what I. When I brought this up to you about AI Training in football in sports? Do you remember this? So I talked to you guys about the. The. The football player that was using virtual reality to. To practice plays.

[Doug]

Okay.

[Adam Schaefer]

So he put goggles on. You know who that is?

[Doug]

No.

[Adam Schaefer]

That's the Washington commander's quarterback.

[Doug]

Oh, really?

[Adam Schaefer]

Who's in his rookie year right now, breaking all kinds of records. And also the hottest rookie card you could possibly get your hands on right now.

[Justin Andrews]

He's crushing. Yes, I saw that last.

[Adam Schaefer]

They are the ones who beat the Lions last weekend. He's a rookie right now, like setting all kinds of records. And the way he starts his practice is early in the morning. He does like I don't know how many hours or whatever of virtual reality.

[Doug]

Actually moving with it on. Or is he just watching?

[Adam Schaefer]

Yeah, no, you're. I mean, so. Okay, so the VR, like if I. Again, I don't know if you are familiar with like Madden and stuff like that and like the Madden effect on sports. So John Madden football, the video game. Right. Is so real that when you play it, even I, I didn't play football. So I mean I played like for a short, very short. I don't know anything really about football. It's like to that level like a coach and understanding schemes and formations. To play that game you have to learn that.

[Justin Andrews]

That.

[Doug]

Okay.

[Adam Schaefer]

Because if you don't understand, it's not like old like when we were kids, tech mobile, where you could just run around, whatever. Like if I, if you are playing against a guy who really understands football, he would. Even though he, even if he didn't have any experience on mad, he's gonna whoop you. Because he understands situational. Yes. And so it's also, they, they say that's what has evolved the game of football a lot is because you got kids understanding of it that are understanding nickel and dime formation, formation and motion. And what does that do? Like so the education process. Okay, well, so you understand that the next layer on that is now these kids can practice seeing it.

[Justin Andrews]

The variables where they.

[Adam Schaefer]

Yeah, yeah. Guy motions over like. Oh, that means he's, he's in man formation. I'm gonna switch to this play. That's perfect for that call the audible. So practice.

[Justin Andrews]

So the mismatch over here, I gotta.

[Adam Schaefer]

That's right, adjust to that so that the guy's. He's practicing reads. So he's reading the way they're. The, the defense is set up, up. And there's ways that you can motion players to then figure that out.

[Doug]

So you think this will be the standard and how.

[Adam Schaefer]

That's why I'm bringing it up. I just think it's so interesting because I brought that up earlier in this year when I first heard about, read about it and at that point, by the way, I don't even know this. Like, I didn't, I didn't follow football a lot this, this year, like sporadically, not a lot. And I knew of this, this kid because he got drafted I think second overall. So I knew of him. But at that point he hadn't really proved anything. No quarterbacks ever come in their first year and have like a crazy, crazy year. Maybe C.J. stroud had a pret good one but most don't and he had a record breaking year. He's in the playoffs right now, just beat the Lions, were the number one seed and it's going on now, the championship game.

[Justin Andrews]

Dude, that's fascinating. I want to be, I want to look into that because is that in house film that he's going through in terms of like.

[Adam Schaefer]

So this is what. I don't know. I don't know if he is, if he's, if they have created some sort of. And I don't know if Doug is googling right now for us or not, but I don't know if they, if the team is built software that is like dissecting players. But I mean Madden alone is enough because Madden is already putting in all these, these plays and formations that all the real teams run and play and they have the real players.

[Justin Andrews]

Right.

[Adam Schaefer]

And so he could basically run all these different, you know, gameplay. So Madden would work. Yeah, but maybe they've gotten even more sophisticated and they're.

[Justin Andrews]

Well, yeah, yeah, I just assume that.

[Adam Schaefer]

Because if they don't, I bet you they will.

[Justin Andrews]

At the college level. I've seen degrees of that where you know, in practice too they have like drone footage and they, they're really trying to capture a lot of angles and so they can, they can pinpoint out like certain parts of the field that they want to target exclusively and like you know, versus different defense, like different teams, like where their weaknesses are. Like they can see all this kind of stuff. They broaden their perspective of it.

[Adam Schaefer]

Yes.

[Justin Andrews]

So yeah, I've like Cal, like one of my friends actually was a quarterback coach at California Berkeley and was talking about like the evolution of practice and like how they're really just, it's, they're like really trying to envision the whole thing differently.

[Adam Schaefer]

Did you see how. What Amazon prime did this year?

[Doug]

No.

[Adam Schaefer]

So Amazon prime. So Amazon started buying games. Right. So I don't know if you guys are watching this or not, but now in sports you're starting to see the streaming wars because it used to be like Fox owned all of football and like you know, you had like channels that owned all the games and now they're starting to diversify and like they're, they're, they're allowing the streaming services to bid on like oh yeah, on Monday night or bid.

[Justin Andrews]

Netflix is bringing it in.

[Adam Schaefer]

So yeah, yes, Netflix did. Thursdays are owned by Amazon prime now. Thursday Night Football is Amazon prime and now they have a view. I can go on my TV and go to Madden View orever. It's called something else but it's like a Madden view. And it's like watching the video game. It shows all the lines.

[Doug]

Yeah.

[Adam Schaefer]

So just like when you were watching on the video game where you see and it shows it all but with real people it's like I'm watching a video game. But it's, it's.

[Doug]

That would be interesting to me.

[Adam Schaefer]

It's, it's fascinating. It's super fascinating. So what's it, what are you reading Doug right now?

[Caller]

So I was talking about the training. One of the things he does is it sped up. So he's training at like 1.75 times the normal speed.

[Adam Schaefer]

Interesting.

[Justin Andrews]

So he's got to think quicker so it slows down. Actual real time speed.

[Doug]

That's really cool.

[Adam Schaefer]

Slowed down for him. Wow.

[Justin Andrews]

Because. Yeah, because honestly that's the biggest.

[Doug]

Because then you can predict.

[Justin Andrews]

Yeah. Well, to adapt to the speed of play at the pro level is insane.

[Adam Schaefer]

I mean I find it kind of interesting that when I brought this article up earlier in the year I knew nothing really about this player because he was a rookie. I just thought it was interesting that they're using AI to see him break records and is on his way to the championship right now. Is kind of crazy to think that like that's. It's a. You're already a bit of an anomaly if as a QB to come, not even the greats, Tom Brady, no one had a good rookie season. Season. It takes years in the quarterback position to evolve and be one of the greatest quarterbacks. All of them, Joe Montana, Steve Young. Nobody had crazy record breaking first years normally third, fourth, fifth down the road pretty well.

[Justin Andrews]

But he did.

[Adam Schaefer]

Yeah, he did all right. You know he did. He did not record break. He did good for the team. But yeah, this kid is setting records and what he's doing and, and by the way too, he took a team that last year was 3 and 13. Okay, 3, 3 wins, 13 losses. This year, 13 wins, 3 losses. One of the biggest turnarounds in a franchise too. And it's kind of neat that this is one of his things that he does that will probably start to.

[Doug]

It's going to set a standard.

[Adam Schaefer]

It is. It's going to be interesting to see how all these teams do this and then how, how far down does it go? Does it get all the way to the college and high school level when.

[Justin Andrews]

We start seeing that they'll Be watching that intensively.

[Adam Schaefer]

Super cool, huh?

[Doug]

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[Caller]

Our first caller is Madison from California.

[Doug]

Hey, Madison.

[Adam Schaefer]

How you doing, Madison?

[Doug]

Hi, guys. How can we help you?

[Madison]

So I noticed I started having this, like, I don't know if it's a hip or a back problem when I'm benching, but when I'm laying flat on a bench to go for like, like a bench press or something, I get this immediate pinch. And I don't know where it came from or why it started happening, but I started working on more mobility work, but it's still there. So I just. Yesterday I just switched to doing like a bench, like a dumbbell bench with my feet up on the bench, making my back flat. And that kind of made it feel better, but I just don't know what's wrong.

[Doug]

Okay, in the arch, it's in the low. It's in the right. In the middle of the low.

[Adam Schaefer]

Back.

[Doug]

Or is it on. On one of the sides of the lower?

[Madison]

Yeah, it's on the right side.

[Doug]

Okay. That might be SI joint pain. So. So a couple things, more questions. How are you with squats and deadlifts and overhead presses?

[Madison]

Overhead presses are fine. Squats I have to elevate my heels. Deadlifts, fine.

[Doug]

Okay. Okay. Not a big deal. So here's what you want to do when you're benching, because you're. You're using a strong arch in your bench, which is what you're supposed to do. But what I want you to do is when you're arching, once you get into that bench position, brace your core, which will pull your, your pelvis forward just a little bit. So what you're probably feeling is that strong arch, a little bit of shearing in the SI joint, maybe spine area. Now, before you bench, pelvic tilts should be. Would be a good way to kind of warm that area up. So what that looks like is you lay on your back with your knees bent, your feet flat on the floor.

[Justin Andrews]

Press your lower back.

[Doug]

Yeah. You flatten your lower back into the floor. Brace your core. Core. And then arch your back and then brace your core and then arch your back and you go back and forth into.

[Madison]

Okay.

[Doug]

Pelvic tilts. And then the second thing I would have you do is something called bird dog. Are you familiar with that?

[Madison]

I believe so.

[Doug]

It's hands and knees.

[Madison]

I think so.

[Adam Schaefer]

You can look it up on our YouTube channel.

[Doug]

Yeah, so you're on the one where you lift them. Exactly. So you're on hands and knees and you stick, like, right arm out, left leg, back, back. Then you bring your elbow to your knee, extend them, do like five reps on each side, and that should set you up for a better bench press. But this, this doesn't sound like a big deal.

[Adam Schaefer]

Another thing too is, and this is an example of a client that if we keep having challenges with this incline bench will be better. Yeah, an incline.

[Madison]

Okay.

[Adam Schaefer]

Incline bench press, you're probably not going to feel this. And we just actually did an episode where we're comparing the incline bench versus flat. And I think for risk, reward wise. Yeah, yeah. For all intents and purposes, the incline bench bench is as valuable or more valuable than just a flat bench anyways. And so if this continues to bother you, that's also a great replacement that you. You don't necessarily need to flat bench. You could just.

[Madison]

Yeah, fine.

[Adam Schaefer]

And get all the benefits of if.

[Justin Andrews]

You can work on bracing, though. And like, this is going to help you with a lot of other lifts if that sneaks up. So especially if you have an arched position, being able to, you know, still connect and. And tighten, embrace, that's going to help you a lot. Yeah, I still work on that.

[Doug]

The way that would look like is you get down on the bench, strong arch, you're in position, and the way you would brace is imagine somebody's going to come and poke you in the stomach at the same time so you can attack like that. That'll take some pressure off of that, that, that low back area. Because what's probably happening is you're supporting yourself with just your joint and not the actual muscles that surround.

[Adam Schaefer]

Okay.

[Doug]

Okay.

[Madison]

All right. Okay. That makes sense.

[Doug]

Yeah.

[Madison]

Because I don't know, I used to be able to do it just fine with no pain. And then. And I just laid down one time to go do it and I was.

[Doug]

Like, oh, yeah, yeah.

[Madison]

But okay.

[Justin Andrews]

Sneaks up on you.

[Doug]

Y. But, you know, a few workouts doing the, the pelvic tilts, the bird dog and I would do those daily. Even that should take care of it. It's pretty common.

[Adam Schaefer]

Sweet.

[Madison]

Yay. Awesome.

[Doug]

Yeah.

[Madison]

Thank you guys.

[Doug]

You got it. All right, Madison, thanks for calling in.

[Madison]

Yeah, thank you so much.

[Doug]

Bye. Bye.

[Adam Schaefer]

Going.

[Doug]

I used to get that. I would get that often with clients, new clients, doing a cable row where they'd sit with the cable row. I tell them to stick their chest down. They just overarch their low back. Yeah, they like, oh, I feel that. My low back. And it was literally like brace your core. Boom.

[Adam Schaefer]

Yeah. You know it's funny though, this, this actually we just did an episode where we, we kind of like broke down flat bench versus incline and I forgot that this was another reason why I liked incline.

[Justin Andrews]

Yeah, yeah, we mentioned that part.

[Adam Schaefer]

Yeah, that was, this was something. It wasn't crazy common, but I dealt with it enough times to know that as soon as I went to incline bench, that would go away. They weren't having to arch as much to create that angle. And so this would also eliminate that. So that's another point for incline bench that I, I don't think I've mentioned on the show.

[Doug]

Yeah, but totally. You know, for, for anybody who's listening, a coach, trainer, this is really good information. When you're, when they're. Someone's doing something and there's some joint pain. Another example would be push ups where my hands on the floor. Sometimes people say it hurts my wrist.

[Adam Schaefer]

Well, the other would be example is why you asked, which is the deadlift where someone be excessive arching.

[Doug]

Yes. Or just maybe there's another issue going on here. If it doesn't bother you on deadlift, but just on bench bracing the core should fix it. But the example I'm gonna give with the pushup, like some people do push ups and like, oh, that hurts my wrist. And so they'll change the hand. But sometimes all you gotta do is tell em to grip the floor. And all they're doing by gripping the floor is they're activating the opposite side, the forearm flexors and it takes pressure off the joint. That's it. So oftentimes that's all you need to do.

[Justin Andrews]

It's supporting. Yeah. The joint.

[Caller]

Our next caller is Amy from England.

[Doug]

Hi, Amy.

[Justin Andrews]

Hello, Amy.

[Doug]

How can we help you?

[Justin Andrews]

Oh, hello.

[Adam Schaefer]

How are you doing?

[Amy]

So nice to meet you.

[Doug]

Same. Likewise. How can we help you?

[Amy]

Okay, I'll just read my question. So I have just finished my first year of consistently weightlifting. And during that time I also Tracked all my food since then. I've been trying to become a bit more intuitive with it. I'd like to continue to get stronger and leaner in the gym while also being a strong and confident role model for my children. So my question is, have you ever met, met a real life intuitive eater? Maybe you know, someone who is a friend or a family member, maybe they are in amazing shape, but they never seem to need to cut or go on a diet and they seem to eat everything in moderation. I just love to hear you guys talk about that person and their day to day habits. How do they keep themselves healthy and balanced without ever overthinking it or tracking it? I'd like to work on this so that I can set a good example for my kids.

[Doug]

Great question. I love this. Yes.

[Justin Andrews]

Sounds like a mythical beast.

[Doug]

I've met many of these people, so here's. So I'll use an example that I think people can, can understand when it comes to intuitive eating. Okay. You have children, how old are they?

[Amy]

Yeah, so my son is 12 and my daughter is nine.

[Doug]

Okay. Do you remember when they first started learning how to walk?

[Amy]

Yes.

[Doug]

They had to, they had to think about every step. There were a lot of falls. They had to actually concentrate on their feet and their balance and their positioning. It was a learning process. Do you think they think about walking now at 9 and 12 or do you think they just walk?

[Amy]

Yeah, they just walk.

[Doug]

That's what, that's what intuitive eating is. It's a process of learning. So the, the, the term intuitive implies that we have this natural like intuition on having a good relationship with food and this and that. And that's not really accurate. The truth is we're raised in worlds where food is hyper palatable, super convenient. We're taught to, yeah, it's just, you know, eat what tastes good. We never really experience hunger in modern societies. What we experience a lot of cravings. So we don't have the skills to intuitive eat. So intuitive eating is a process of learning and it starts with macros and calories and okay, what gets me to get stronger, what gives me more energy.

[Adam Schaefer]

What makes my digestion feel good, what helps my digestion?

[Doug]

Well, it helps my skin. That's right. What feels good? When is it okay, when is it healthy to enjoy food just for the experience, like at a birthday or out to dinner with my spouse or my friends. Like that's a process of learning. But through that process of being aware, developing what you do, you're developing a healthy relationship with food. What it Leads to is more intuitive eating. So yes, I've known a lot of people like this and these are people who've been doing it for a while and they just, you know. How many grams of protein do you eat a day? Well, I don't know. It's probably around here. What do you eat daily? Well, I like this, that and the other. And what do you eat when you're on vacation? Well, then I tend to eat this and that. Why? Well, it makes me feel good. I enjoy this. I stopped eating that. Why'd you stop eating it? Well, I noticed it did this to me. And so it really is a process of learning and awareness and it's 100% achievable.

[Adam Schaefer]

Yeah, Amy, we, we actually. I'll have Doug send over a. A guide that we wrote. So we wrote a guide, intuitive eating guide that gives you the steps on how to get to here. So we have one. I'll have him in that we also have done in an in depth full episode where we talk a lot about the steps to get to here. And I. This is always the goal. Whenever we had a client, the goal was to get them to that place. Now most all, if not all, started with tracking and paying attention, but the end goal was always to get them to this place where they didn't have to weigh, measure and, and track all the time. But, and a lot of that, the. Without going all into great detail is, is learning how to, to listen and feel and see all the body's natural signals that it gives us. But to Sal's point, we've kind of blunted those with and, and we've reshaped the way we all eat. And so it's getting back to what that would look like. And so it takes a little bit of practice. It takes you being aware. But ultimately this is where we want to take every client and seen lots of them get to this place.

[Doug]

And Amy, give yourself a little bit of time and empathy because. Because probably for most of your life you had what everybody has, which is a unhealthy relationship with food. We value food for what it tastes like. It's convenience. We don't necessarily understand how it affects us unless it's a big effect. And so what you're now doing is you're relearning how to develop a healthy relationship with food. So be kind to yourself as you go through this process because it could take a while. It's a relearn learning. You have to unlearn and then relearn, essentially.

[Amy]

Yeah, definitely. And I'VE I've definitely noticed that sometimes I'm in too much of a hurry with my food particularly, and that I don't give myself that time to just enjoy it. So everything's just a rush. And you put things on a plate.

[Adam Schaefer]

Yeah.

[Amy]

It meets the macros and the calories, but it needs to be a bit more enjoyable and a bit more presentable. I think life is just so hectic and busy sometimes for us that you don't always give yourself that time.

[Doug]

Yes. Yes, 100%. You know, it's funny, the we. In fact, I was listening. I was reading a book the other day that it was, it was. Oh, no, it was a talk that I heard. Billy Graham, he was a, he was a preacher back in the day. This was before social media and the Internet. Okay. And he's on stage and he's talking about jet airplanes and travel and telephones and, and cars and his parents. This was an old sermon. His parents grew up doing the horse and buggy day. And he says, man, we have all these time saving devices and yet we have less time than ever. And it was so interesting to hear that because today we have time saving devices that are insane and yet we're busier than ever. We've just packed our days full of a bunch of scheduling and crap and we don't leave really any space. So I, I think part of what you're saying, which is a little bit of a side topic, is to give yourself that space. And what does that look like? Well, maybe don't go on social media, don't watch TV when you're in line, don't look at anything, read anything, just sit there. And then you'd be surprised at how less busy you feel as a result.

[Amy]

Yeah. And definitely just when we have time as a family just coming together, maybe more at the weekends to just sit down and eat a family meal. And I haven't weighed it, I didn't track it.

[Doug]

It.

[Amy]

We're just all together eating the same thing.

[Doug]

Yeah.

[Amy]

I'm just really aware of the messages that I'm giving to my children and that I'm not just eating kind of health food that's kind of boring for my goals. I want them to see it as a really positive thing of what I'm doing.

[Doug]

Great job. Yeah. Food is not just nutrients in fuel. It's also celebration, it's connection, it's enjoyment. It's a place for conversation. It means so much more than just fuel. So what you'll see a lot in the fitness space is people Go too far in the other direction where it's just about the fuel. And that's another dysfunctional relationship. In extreme cases, that's orthorexia. So you're so on point.

[Amy]

Well, thank you so much. It's so amazing to talk to you about this kind of thing. And yeah, it's just really interesting to hear what you say.

[Adam Schaefer]

We'll have Doug will send over that guide for you, Amy, and then maybe he can send also a link to the episode that we've done, because I know we've done at least one or two where we've gone deep in this. So it's a good one to listen to.

[Amy]

Yeah, Great. Thank you so much. That's amazing.

[Doug]

You got it.

[Adam Schaefer]

All right, Amy.

[Doug]

Thank you.

[Amy]

Thank you.

[Doug]

That was a great question. I like that question. Because a lot of people don't realize just how dysfunctional our relationship is with food.

[Justin Andrews]

Oh, yeah. Not just we can trick and fool ourselves all the time in terms of like, am I on track? Am I doing the right thing? I think the knowledge base is everything. And to experience a lot of times even like optimizing a specific goal, like, how do I do that? So that way now I can carry that knowledge forward if I ever want to get back to that point.

[Adam Schaefer]

Well, it's also rooted in the thing that we always talk about, which is if you're going to have long term success, you have to move away from the scale and the mirror thing and measuring that as your. Your success. And it's like, how does my digestion feel? How is my sleep? How is my energy? Like all these other things? And, and as you get better at paying attention to those, the intuitive eating process becomes easier because then you make decisions based off of that. For example, I just had a night the other night where Katrina wanted to have pizza. We don't have it that often. She brought it up, having it. And we had just got back from trial. I just got back from, you know, being on the road and traveling. And so I ate out a lot. And I'm just like, man, I don't know about you guys, but if you eat out multiple times in a row, I crave eating at home. But it wasn't always like that. It wasn't like that all the time. In fact, all the time I used to eat out and fast food and all the things.

[Doug]

You didn't even notice.

[Adam Schaefer]

I didn't even notice. But I've trained myself to be aware of why, what my digestion feels like when I'm eating whole home cooked meals. Versus when I'm eating out somewhere. And the reason why I said no to the pizza was not because pizza doesn't sound amazing all the time. And that wasn't convenient or whatever it was. That man, I just. I just know how I'll feel afterwards. And I already feel like that from the last couple days. I want to eat this way, but that comes. It comes with time and practice and becoming aware of all those things. Then you move into intuitive eating.

[Caller]

Our next caller is Jessica from Idaho.

[Doug]

Hi, Jessica.

[Adam Schaefer]

How you doing, Jessica?

[Jessica]

Hey there. Thank you so much for your time and thank you for your encouragement, particularly to women to get stronger. I know that following your advice has improved my health, and I'm just so grateful.

[Adam Schaefer]

Awesome.

[Doug]

Thank you. How can we help you?

[Justin Andrews]

Great.

[Jessica]

As an introduction, I'm 41. I am the mom of eight and the grandma to four.

[Caller]

Wow.

[Doug]

Wow.

[Justin Andrews]

Congratulations.

[Jessica]

Thank you so much. Thank you so much. Met my husband young and started our family right away. And I just. I love it. So about eight years ago, seven or eight years ago, for the first time, I found myself in 16 years not being pregnant and not nursing a little one. And you can imagine that I felt a little lost. My husband, thankfully, he lovingly encouraged me. He saw where I was and he encouraged me to create a new habit and that would be my health. That looked like a lot of things. It looked like exercise, but it also looked like nutrition, like sleep, like surgery, and finally strength training. And. And it didn't take very long with strength training to get me hooked. I just. I love it. So here's my question, and I can explain where it's coming from if you'd like me to. But our strength gains, pardon me, always measurable on a DEXA type scan. In other words, can I gain strength and increase in weight, weights and reps without gaining muscle mass?

[Adam Schaefer]

Absolutely.

[Doug]

Yeah, absolutely. You definitely can. Strength gains lead to muscle gain, but strength gains come from central nervous system adaptation, from better technique, and eventually what they will lead to are increases in muscle fiber size. I also want to tell you, though, that scans, DEXA scans, body fat tests, they all have a margin of error. And lean body mass can often be confused or counted along with water, intramuscular water. So you gotta be very careful with like, oh, I only gained a pound of lean body mass or not. I always look at strength because it's objective. It's super objective. The question I have for you is, how much strength did you gain? Can you give me an example of some exercises? And before and after, after.

[Jessica]

Boy. So I don't know that I can off the top of my head. So I'm referring to a DEXA scan that was last April and then a DEXA scan the previous April before that. And I gained, I went up in, in body fat from about 21 to 23. And I know I only gained about a half pound muscle. I could look it up, but yeah, I didn't pull up those numbers. To me, they were significant that year. But also I had a lot of novelty exercises that year, too. So, you know, just getting, getting better at those. And I know sometimes you can increase just because that skill is getting behind there too.

[Justin Andrews]

That's right.

[Jessica]

So I recognize that. I just was a little discouraged because I felt like I was following a really good protocol and I was encouraged by my strength and my lift lifts. And then you get there and you're like, oh, I went up in body fat and I went down and. Or I didn't gain much at like a half a pound of muscle. And it took me a bit to just go back and say, you know, you're really happy with your progress. Don't let that number, you know, make a statement about your whole year.

[Doug]

No, let me, I'm going to talk you off the ledge right now. Okay. First off, did your body weight go up during that period of time?

[Jessica]

Time, yes.

[Doug]

How much?

[Jessica]

Three pounds.

[Doug]

Oh, God. Jessica, listen, you got way stronger, by the way. Strength, the value of strength isn't just that it leads to muscle. In fact, there's far more value in the fact that it makes you feel better, more stable, more able, more energy. So just get, in fact, when you look at the data on muscle and mortality or vitality or longevity, what it's really, what it's really showing is the strength. Because if you just gain muscle without increases in strength, you actually don't get nearly as big of an improvement when it comes to vitality, health and longevity. So when they do like a grip strength test and show that, you know, this is how we can predict all cause mortality, it's not the muscle, it's the strength. So you did phenomenal gaining three pounds. Yeah.

[Adam Schaefer]

Also keep in mind this, Sal. I mean, if I heard you correctly, those tests were a year apart from each other. Yeah, that, that's really hard to gauge on. Have you, like you could have been doing absolutely perfect for nine months of the 12 months, but three of the months you were off a little bit or didn't have the best, you know, consistent week or two. So it's really hard to gauge how successful an entire Year is by the body fat test that are that far apart from each other. I mean, a lot can happen in. In over that time of, you know, oh, you had a period of time where you did really good. You probably put seven pounds of muscle on and lost six pounds of fat. And then you had other times where maybe it was more of an even exchange, or maybe you had a month that wasn't your best month and you didn't get protein intake consistently. And so you lost a little bit of muscle when the scale went down a little bit. And so a lot could have happened during that year that was incredibly successful with short periods or small periods that, oh, we could have been better right there. And so then pulling back and looking at the entire year like, oh, you didn't do great. That's really tough to even make that. Not to mention 21 to 23% body fat at your age is incredible. No, I mean, so that's also. Also a point that I want to make.

[Doug]

Yeah. And you see, you open this. So I'm going to help you here. Okay. And then I'll give you some advice I hope you take. But let's back up. You said strength training has significantly improved your health.

[Jessica]

Health, absolutely.

[Doug]

What are the things that you've noticed over that year of strength training?

[Jessica]

Fatigue. I used to have bouts of fatigue that would just wipe me out. I am prone to back spasms, and the back spasms have lessened so much as I've increased my strength, which is just phenomenal because you know how those can put you down.

[Doug]

Yeah.

[Jessica]

I feel like I can eat, I can enjoy. I don't have to watch every. Everything that I eat to maintain what I have. And I'm really, really grateful for that. But mostly it's just my ability to move around, my ability to live. I enjoy playing ultimate Frisbee with my kids and hiking and snowshoeing and just, just lifestyle that getting stronger has enabled me to, you know, I have. I have eight kids. There's a big spread there, and I want to be able to enjoy my young ones as they grow. Like, I enjoyed my old ones when I was a young, you know, with the older ones when I was a young mom, and same with grandkids. And I just. I feel better than ever.

[Adam Schaefer]

Such a huge success.

[Doug]

Profound. So it sounds like it's a profound difference.

[Jessica]

Okay, definitely. I would say it's a profound difference.

[Doug]

Take the DEXA scan paper. I want you to put it in the fireplace and light up a fire. You have allowed a stupid test that Literally within the margin of error has told you that you went up a little bit here and not as much as you thought or whatever within the margin of error that even Dexa will tell you, which I believe is actually, it's a larger margin than error because the machines want to tell you that they're super accurate, but it's actually not as accurate accurate as they say. Stop testing your body fat. Stop weighing yourself. All the other stuff is what is improving the quality of your life. You are doing phenomenal.

[Adam Schaefer]

It's also important to understand this also. Okay, 21 to 23 is, is about where we want somebody. It's a healthy range. So is it very healthy range and very, and the, the healthier and the fitter you are, the easier these scans can go up or down 2 or 3%. If you were somebody who was like 35 body fat and you trained all year long and we went up in body fat percentage at the end of the year, that's a different story because you had, you have a lot, that person has a lot of body fat they need to lose. And we can really change that body comes in. But you're already so close to the, what we would consider perfect as far as overall health and fit, especially for your age. I, it's good. You're going to ease. That's why I meant to like about to. You could have been, I mean, there could have been periods of time when you were 18, body fat this last year and you felt it, you noticed it.

[Justin Andrews]

You are, your body's happy in homeostasis right now. That's the thing.

[Doug]

I, I think I, I, you know, anywhere between 20 to 26% is going to be good, healthy and look great. Your hormones will probably feel better in the higher percentages than the lower ones. And that's just how female hormones work. And I can tell you're lean. I can see your shoulder.

[Justin Andrews]

Yeah.

[Doug]

I'm going to argue that you're probably leaner than what that Dexa says, because when I see a woman with delts like yours that you're, you're typically at 19%. But nonetheless, what you, what's happening is you've, you've done a great job and now you've caused yourself stress because of a test. So I'm going to tell you to stop testing yourself. Like, why? Who cares?

[Adam Schaefer]

Yeah.

[Doug]

You told me all the, all the reasons why you're doing this and that's all improving. Why are we going to measure ourselves? You'll know if you're getting, if you're Gaining too much weight. You don't need a body, you don't need a desk to stand to tell you. You'll know if you're going the wrong direction because your energy is going to go down. You'll have pain again. Throw that all out. Stop doing that. If, if exercise and diet and becoming healthier is causing you stress, you're doing it wrong. Get rid of all that you're crushing. If you were my client, I would be, yeah, I'd be like, no, no.

[Justin Andrews]

A lot of times you're pursuing this loss of body fat too. You're gonna get to a point where you're not going to have those energies, the, the fantastic feelings that you have right now. If we keep going down that pursuit, you know, it. A lot of times it's misleading that, you know, we're trying to achieve this certain look and standard when, when we're feeling great and our body's really happy right now and thriving and, you know, in terms of like gaining the muscle, I'm sure that's all happening, you know, and it's, it's, it's going to reveal itself. It's just now kind of coming into balance.

[Doug]

Yeah. No massive success just based off of the improvement in quality of life that you said.

[Jessica]

So thank you so much. It's a blessing to hear. Just to piggyback on that. Since that DEXA scan about, I don't know, a year ago come April, I've ran through anabolic performance maps 15, which I loved. Phenomenal, phenomenal program. And I'm super excited for performance 15. And now I'm back around to Anabolic. I was reviewing my numbers from Anabolic the last time that I began it, which was in about, like I said, April, probably. And most of my, most of my lifts have maintained. They've been pretty close to the same throughout the year, with the exception of deadlift and back squats and pull ups. All three were definitely. They weren't novelties to me, me this last year. So makes sense that I, you know, have got the gains there, but I'm, I'm, I'm super content. I like where I am. I'm appreciative of the, the encouragement as far as maintaining. So I look at those numbers and I'm not super discouraged, but I do feel like I'd like to develop my lower body more and my core more. So knowing that moving forward on Anabolic, I'm just looking at myself going, and I think, honestly, I think that you've kind of covered it in the last answer I think it's just too much value on those scales. I think I don't allow myself to go into a bulk because you gain a few pounds and you get a little scared. And so my question is, how can I make sure that I'm in that calorie surplus so that I'm giving my body the building supply exercise to create the muscle that I'm asking it to make? Because I'm certainly putting in the hard work and I'm loving every minute of it. But how can I make sure that I'm in that calorie surplus without watching the scale and getting.

[Doug]

I'm gonna guess, Jessica, that you kind of eat the same kind of meals most days, Right? You kind of know all the time. Okay. Okay. On repeat, here's how we're going to make it easy for you. You're not going to track anything. I want you to add a meal, add a high protein meal. So you're going to eat an additional meal. Meal that's going to put you in a little bit of a surplus.

[Adam Schaefer]

It could be a shake, too.

[Doug]

It could be a shake. But I like a meal at 300 calorie meal. And I'm going to send you Maps Muscle Mommy. If you like Maps anabolic and you want more lower body gains, you will love Muscle Mommy.

[Jessica]

I actually have Muscle Mommy. I just haven't started it yet because I've been training with my husband. In the back of my mind, I'm like, I'm going to save that for when he's really focused on something else.

[Doug]

And I'm going to just Muscle Mommy.

[Adam Schaefer]

It's not a bad idea. But I also want you to, Jessica, like, do what Sal said. And then I also wouldn't want you to, to weigh yourself because you easily could see a fluctuation of 3-5 lb on the scale up or down. And it's not necessarily a signal that you're doing anything wrong or per se. Right. Trust your intuition. If you're going to eat, do it that way where you just added a simple meal that's about 300 calories. You're going to be good. You're not going to put on a ton of body fat, not with just 300 calories. Calories. And you should see things go up. You should see the strength go up. You should feel the lower body stuff that you want to be more filled out the legs. But whatever the areas you're focusing on, you will see that. But don't allow the scale to freak you out because that's typically what happens with my female clients that are in a position you're in, you've got a good lean body fat percentage, but you also want to build a little legs or butt. And I put you on a calorie surplus.

[Doug]

It's the wrench of the machine.

[Adam Schaefer]

Yeah. As soon as the five pounds go up on the scale, you go, oh. And then you go the other direction. And then you don't allow your body to eat and use all those extra calories. You go to building, and you always kind of stay in that. Which, by the way, is not bad because you're healthy and fit. But if we want, we want to build some more leg, we want to build some more butt, then we got to be comfortable with. It's okay. We go up a little bit in weight. And even if the body fat percentage went up a little bit, I'm not worried because that's part of the process of gaining totally.

[Doug]

If, you know, I would like for you. When are you starting Maps and a Bullock?

[Jessica]

Last week.

[Doug]

You did. Okay, so you're gonna be done about three months. Can we have you back on the show just to do a check in. In three months, when you're done with the program, I want you to add. I want you to add that extra meal, and I don't want you to weigh yourself or test your body fat during that entire time. All I want to hear are performance gains and changes.

[Jessica]

You are asking a lot, and I'm gonna trust you.

[Doug]

Good. That's why I want. That's why I'm gonna have you back on. You'll do it if I come back on?

[Justin Andrews]

Keep track of your lifts?

[Doug]

Definitely.

[Jessica]

All right. Thank you so much for your time. I appreciate it.

[Doug]

You got Jessica. She'll be fine. She raised eight kids. She's a badass.

[Adam Schaefer]

Yeah. So I think it's important people understand, too, The, the, the point I was trying to make with the.

[Doug]

No, you're right.

[Adam Schaefer]

A year long. I mean, she could have been 17% for most of that and then easily gone up a couple percent.

[Doug]

When you're, when you're, when you're a woman, it's different from woman to woman, but when you're a woman, especially because what people don't know is I'm in her question, she talked about how she had terrible adrenal fatigue. She. She had to come out of those hormone issues or whatever. Women often thrive with a bit higher body fat percentage.

[Justin Andrews]

I know.

[Doug]

And especially when you get into the, into the late 30s, early to mid-40s. My 40 something year old female clients that were the healthiest, strongest, felt the best, looked the best in terms of skin, hair, you know, everything. Their body fat percentage was mid-20s. It wasn't 20 or 19.

[Adam Schaefer]

She's lean. She's, she's lean.

[Doug]

Yes. I could see it by her delts.

[Adam Schaefer]

She doesn't, whether she believes it or not, she doesn't want to be much leaner at all.

[Doug]

No.

[Adam Schaefer]

Because then she's start to see the opposite. That's probably lose a little bit of strength. You probably notice some hormonal stuff. Tires would come back in a great, great and, and, and the, the closer we become to the most, you know, sweet spot or perfect spot for the individual, the easier it is to dip in and out A couple percent totally just people like, I mean easy. You could easily be like perfect 99 of the time and 1% of the time being off is enough to actually, when you're that close, it's different. Like I said, if she was 35. If she does 35, 40 body fat.

[Doug]

And a year gained 10 pounds of fat to go up.

[Adam Schaefer]

Yes. And a year we didn't improve. Okay. I'm definitely concerned about what we, we've been doing and we could be doing a better job. But when you're already at what I would consider an ideal body fat percentage for your age, I don't, I'm not really tripping if it goes one or two.

[Doug]

Anyway, look, if you love Mind Pump, come find us on Instagram. Justin is at Mind Pump. Justin, I'm at mind pump DiStefano and Adam's @ Mind Pump.

[Caller]

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 Blueprint 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 Ikun and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind pump.

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[Doug]

You can keep your phone, keep your number and we'll help pay it off.

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Up to $800 per line. You can also use our savings calculator to compare our plans and streaming benefits against Verizon and AT&T. So switch and keep your phone, keep your number and keep more of your moolah.

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And eligible carrier and timely redemption required. Card has no cash access and expires.

[Sal DiStefano]

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