2528: The Most Underrated Hacks to Enhance the Fat Loss Effects of Walking (Listener Coaching)

Summary

Podcast Summary: Mind Pump: Raw Fitness Truth – Episode 2528: The Most Underrated Hacks to Enhance the Fat Loss Effects of Walking (Listener Coaching)

Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
Release Date: February 7, 2025
Duration: Approximately 80 minutes
Knowledge Cutoff: October 2023

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Introduction

In Episode 2528 of Mind Pump: Raw Fitness Truth, hosts Sal Di Stefano, Adam Schafer, Justin Andrews, and Doug Egge delve into effective yet often overlooked strategies to maximize the fat loss benefits of walking. Throughout the episode, they address listener questions received via Instagram, share personal anecdotes, and discuss pertinent studies related to fitness and health.

Enhancing Fat Loss Through Walking

1. Frequent Walks Over One Long Walk

Adam Schafer introduces the first hack by emphasizing the superiority of multiple shorter walks throughout the day compared to a single extended session.

Adam Schafer [03:17]: "Most of the benefits, about 85% of the benefits you'll get from walking occur right around 8,000 steps a day for most people."

Key Points:

• Accessibility and Low Risk: Walking is a universally accessible activity that carries minimal risk of injury, making it suitable for a broad audience.
• Consistency Over Intensity: Splitting walks into shorter segments (e.g., three 30-minute walks vs. one 90-minute walk) enhances overall effectiveness for fat loss and health.
• Psychological Benefits: Frequent walks can break up the day, offering mental decompression and reducing stress.

Doug Egge [06:06]: "There are psychological benefits in terms of breaking up your day and being able to decompress."

Supporting Data:

• Study Insights: Frequent shorter walks improve circulation, digestion, and blood sugar regulation more effectively than a single long walk.

2. Walking After Meals for Insulin Sensitivity

Sal Di Stefano and Adam Schafer discuss the profound impact of post-meal walks on insulin sensitivity, which is crucial for long-term health and fat management.

Sal Di Stefano [07:03]: "Walking right after you eat, like a 10-minute walk, has a consistent effect on blood sugar and insulin sensitivity."

Key Points:

• Blood Sugar Regulation: Post-meal walks help mitigate large spikes and crashes in blood sugar levels, reducing cravings and aiding adherence to dietary goals.
• Insulin Sensitivity: Enhanced insulin sensitivity prevents pre-diabetes and diabetes, while also improving mitochondrial function and reducing fat storage tendencies.
• Anecdotal Evidence: Sal shares his personal experience of feeling less fatigued and maintaining better energy levels when incorporating post-meal walks.

Adam Schafer [07:30]: "You can feel the difference in how your body digests food when you walk after eating versus sitting down."

3. Habit Stacking: Listening to Growth-Minded Content While Walking

Justin Andrews introduces the concept of habit stacking to make walking more enjoyable and beneficial by integrating it with educational or growth-oriented activities.

Sal Di Stefano [11:56]: "If you're listening to growth-minded content while walking, you're more likely to retain information and enhance creativity."

Key Points:

• Increased Information Retention: Combining walking with listening to podcasts, audiobooks, or educational content can boost cognitive functions and memory retention.
• Enhanced Creativity: The physical movement stimulates brain activity, fostering creative thinking and problem-solving.
• Practical Application: Many listeners naturally integrate this hack by consuming the Mind Pump podcast during their walks.

Adam Schafer [12:40]: "By pairing walking with valuable content, you turn it into a productive and enjoyable habit."

4. Walking with Someone Else

The final hack emphasizes the relational benefits of walking with a partner or someone significant.

Sal Di Stefano [14:14]: "Walking with someone important to you fosters relationships by creating dedicated time together without distractions."

Key Points:

• Relationship Building: Shared walks provide uninterrupted time to connect, communicate, and strengthen bonds.
• Accountability and Motivation: Walking with a partner can enhance consistency and commitment to fitness goals.
• Mental Health Benefits: Collaborative activities like walking can reduce feelings of loneliness and improve overall mental well-being.

Adam Schafer [14:54]: "Creating space for a walk with your spouse without distractions opens up opportunities for better communication and connection."

Additional Insights and Anecdotes

Walking for High-Performance Athletes

The hosts discuss how even elite athletes incorporate walking to maintain movement fundamentals and overall health.

Doug Egge [17:17]: "Even high-performance athletes need to incorporate walking to reiterate foundational movement skills and reap its myriad benefits."

Electrical Muscle Stimulation (EMS) and Its Efficacy

A segment explores the controversial topic of Electrical Muscle Stimulation (EMS) in strength training, questioning its practicality and effectiveness.

Sal Di Stefano [18:03]: "EMS has been traditionally used in physical therapy, but its application in strength training without proper integration doesn't build muscle effectively."

Key Points:

• Traditional Use of EMS: Primarily for preventing muscle atrophy and aiding in rehabilitation.
• Current Trends: Bodybuilders and athletes are experimenting with EMS to potentially enhance muscle contractions during workouts.
• Skepticism and Practicality: Hosts express doubts about the practicality of EMS for the average person, citing cumbersome setups and minimal additional benefits compared to established training methods.

Adam Schafer [20:17]: "Dragging a 100-pound EMS machine with wires doesn't seem practical for most people looking to enhance their workout."

Listener Questions and Coaching

The latter part of the episode addresses listener-submitted questions, providing expert insights and practical advice.

1. Colostrum Supplements

Question from Ma Meyer, 16: Thoughts on Colostrum and its usability.

Sal Di Stefano [59:21]: "Colostrum has compounds beneficial for gut health and immune support, though it's often overhyped in marketing."

Key Points:

• Benefits: Supports gut health, helps in conditions like colitis and diarrhea, and boosts immune function through antibodies like IgA and IgG.
• Usage: Can be incorporated into protein shakes for added health benefits, especially for those who can tolerate dairy.
• Balanced View: While beneficial, it's not a miracle supplement and should be considered alongside other dietary and health practices.

2. Overhead Squat Assessment

Question from Greg Martorano: How did the overhead squat assessment become a standard for movement patterns and posture, and what other assessments are valuable?

Sal Di Stefano [62:59]: "The overhead squat is a comprehensive starting point that highlights potential mobility and strength issues across the kinetic chain."

Key Points:

• Comprehensive Evaluation: Assesses multiple joints and muscle groups, including ankles, hips, shoulders, and spine.
• Purpose: Identifies breakdowns in movement, aiding in the development of targeted training programs.
• Alternative Assessments: Hosts discuss their proprietary assessments in the Maps Prime program, which offer more in-depth analysis while maintaining simplicity for practical application.

3. Keeping Joints Healthy as a Power Lifter

Question from Lady McDeadlifts, 48: Strategies to maintain joint health for longevity in powerlifting.

Adam Schafer [65:41]: "Incorporate unilateral and isometric/multiplanar training phases annually to address and balance joint health."

Key Points:

• Cross Training: Engaging in exercises outside of standard powerlifting moves to prevent overuse injuries.
• Unilateral Work: Focuses on one side of the body at a time, addressing imbalances and enhancing joint stability.
• Long-Term Focus: Shift mindset from immediate performance gains to long-term joint health and injury prevention.

4. Persistence Without Early Success

Question from CMOS23: How many years would you have persisted without early success?

Adam Schafer [69:11]: "At least three years, even longer, as long as there was evidence of improvement and positive feedback."

Key Points:

• Patience and Consistency: Success in building a sustainable business or fitness regime requires time and persistent effort.
• Intrinsic Motivation: Enjoyment of the process and early signs of positive impact can sustain commitment despite delayed financial or external success.
• Challenges of Modern Perceptions: The prevalence of “overnight success” myths can undermine genuine long-term endeavors, emphasizing the importance of realistic expectations and dedication.

Studies and Side Discussions

Impact of Regular Bible Reading on Health

Sal Di Stefano shares insights from a 2009 study examining the effects of reading the Bible regularly on various health metrics.

Sal Di Stefano [30:27]: "Consistent Bible reading four times a week reduced loneliness by 30%, bitterness by 43%, anger by 32%, alcoholism by 42%, and pornography consumption by 60%."

Key Points:

• Mental and Spiritual Health: Regular engagement with religious texts can significantly improve emotional well-being and reduce harmful behaviors.
• Applicability Beyond Believers: Even non-religious individuals may experience benefits akin to other positive health practices like consuming whole foods.
• Personal Experimentation: Sal encourages non-religious individuals to experiment with reading the Bible to potentially reap similar benefits.

Anecdotes on Family and Lifestyle

The hosts share humorous and heartwarming stories about their children’s antics and the importance of balancing family life with fitness and health pursuits.

Sal Di Stefano [34:06]: "Max created his own YouTube channels like 'Max Science' and 'Play with Max,' showcasing his budding interests and creativity."

Key Points:

• Balancing Parenthood and Fitness: Managing a household with active children while maintaining personal fitness routines.
• Promoting Healthy Habits in Kids: Encouraging children to engage in physical activities and nutritionally sound snacks, such as homemade jerky.
• Humorous Family Moments: Sharing relatable and entertaining family experiences that highlight the challenges and joys of integrating health-focused lifestyles.

Conclusion

Episode 2528 of Mind Pump: Raw Fitness Truth offers a comprehensive exploration of effective strategies to enhance the fat loss benefits of walking. By emphasizing consistency, integrating beneficial habits, and fostering meaningful relationships through walking, the hosts provide actionable insights backed by data and personal experiences. Additionally, the episode addresses pertinent listener questions, offering expert advice on supplements, movement assessments, joint health for athletes, and the importance of persistence in the face of delayed success. Through engaging discussions and relatable anecdotes, Sal, Adam, Justin, and Doug reinforce the podcast’s commitment to delivering science-backed fitness truths.

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Notable Quotes:

• Adam Schafer [03:17]: "Most of the benefits, about 85% of the benefits you'll get from walking occur right around 8,000 steps a day for most people."
• Sal Di Stefano [07:03]: "Walking just right after you eat, like a 10-minute walk, has such a good consistent effect on blood sugar."
• Adam Schafer [12:40]: "By pairing walking with valuable content, you turn it into a productive and enjoyable habit."
• Adam Schafer [69:11]: "I would have done this for a pretty long time and not been, you know, successful if..."
• Sal Di Stefano [30:27]: "Consistent Bible reading four times a week reduced loneliness by 30%, bitterness by 43%, anger by 32%, alcoholism by 42%, and pornography consumption by 60%."

Timestamp Highlights:

• 03:17 – Introduction to enhancing walking for fat loss
• 07:03 – Benefits of post-meal walking
• 11:56 – Habit stacking with educational content
• 14:14 – Importance of walking with someone
• 59:21 – Listener question on Colostrum
• 62:59 – Listener question on Overhead Squat Assessment
• 65:41 – Listener question on joint health for power lifters
• 69:11 – Listener question on persistence without early success

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For more insights and health-backed fitness strategies, follow the Mind Pump hosts on Instagram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin, and @mindpumpdoug, or visit mindpumppodcast.com.

Transcript

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[Justin Andrews]

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[Sal DiStefano]

You want to pump your body and expand your mind, there's only one place to go. Mind Pump Mind Pump with your hosts Sal Destefano, Adam Schaefer and Justin Andrews, you just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump, right? In today's episode we answered listeners questions people wrote in on Instagram indpump media. We pick some questions and we answer them. But this was after the intro. The intro is 56 minutes long today. That's where we talk about current events, talk about fitness studies, family life. It's a good time by the way, Instagram mindpump Media that's where you could post your question. Now this episode is brought to you by some sponsors. The first one is Rock Recovery. They are experts at helping people defeat addiction, alcoholism, drug addiction. They're incredible. Here's what they're doing. Rockrecoverycenter.com mindpump Go there. Somebody will help you out, help give you some consultation. But they're also gonna give away a free scholarship at the end of this month. A $60,000 scholarship, four months of recovery rehab at their facility. They're gonna give away for free. So go to rockrecoverycenter.com mindpump Help yourself out or a friend or family member that that needs help. We know the owners, they're good people and we trust them. This episode is also brought to you by Butcherbox. They bring grass fed meat, crate free pork, chicken, wild caught fish to your door, healthy meats at great prices. And if you go to butcherbox.com mindpump if you're a new user, you'll get your choice between chicken breast, ground beef or top sirloin included in your box for free for a year plus $20 off. But you have to use the code mind pump. We also have a sale this month. Maps anabolic and the no BS six pack formula have been bundled together and you only pay $59.99. You get both for that price right there. If you're Interested, go to maps february.com all right, here comes the show. Walking is one of the best activities you could do, hands down for health, longevity and yes, fat loss. But what we're going to talk about today are hacks. Hacks you can use to take your walking to the next level to enhance its fat loss and health improving effects. Let's go.

[Adam Schaefer]

Hold little 3 pound weights and pump your.

[Sal DiStefano]

No.

[Adam Schaefer]

Oh no.

[Sal DiStefano]

I'm so glad you said that. One of the hacks is not walking harder. Yeah, that's what we're talking about.

[Doug]

Hard walking.

[Sal DiStefano]

Yeah, yeah. No, no, no. We're gonna talk about like still a thing.

[Adam Schaefer]

You see it every once in a while.

[Sal DiStefano]

You do. And that's what people think, like, how would I make my walking more effective? And what they do is they turn it into running or prancer size. No, no, no, we're not going to talk about that kind of stuff. But first let's talk about why walking is just in general so amazing. I think the first reason is because people can still do it with relatively good technique. So the average person can just walk more. And we don't see this risk of injury. We don't see, you know, people have to like dress and workout clothes and schedule it kind of stuff. It's like, it's one of those easy things you could do that most people could still do. And you see these just general improvements.

[Doug]

Hopefully not a lot of barriers to.

[Adam Schaefer]

Yeah, you guys say that now. We'll see how all this ages.

[Doug]

We see all the rascal sc. So we're, we're up against a new force.

[Adam Schaefer]

Well, I mean the way, the way that tech is evolving so fast. I mean, did you, did you guys think at this point in your life that you would never have to go to the grocery store or go get food?

[Sal DiStefano]

You know, you're right. We're on our way to Wally.

[Adam Schaefer]

Yeah.

[Sal DiStefano]

You know, but, but for now it's, it's not the case right now. The data on walking is pretty incredible and that's why we Advocate for it so much. By the way, I never advocated for walking as a form of activity as an early trainer because I just didn't know any better. Yeah, back half of my career is my, the number one thing I recommended. And the data on this is pretty, pretty interesting. Most of the benefits, about 85% of the benefits you'll get from walking occur right around 8,000 steps, meaning 8,000 steps a day for most people. You're going to get most of the benefits of walking so you don't have to go crazy with it. And most people can accomplish 8,000 steps a day by just adding a walk or two a day and being a little bit more aware of their movement. So it's not a hard accomplishment. And then the health effects are just, they're incredible. It's easy to do. Right. So let's talk about the first thing you can do. This is all backed by data, by the way. Frequent walks are more effective for fat loss and for health in comparison to one long walk. In other words, you know, one 90 minute walk would be less effective overall than three 30 minute walks. And you could do this across the board. Right. Three 10 minute walks are better than one 30 minute walk and et cetera. So walking throughout the day is better overall for your health and longevity than having one really long scheduled walk. And I think this is good news for people because rather than having to achieve, yeah, it's easier to achieve. You don't have to set out a block time to go do, you know, 45 minute walk. You could literally walk a little bit throughout the day. Set your apple watch or your alarm. Oh, here, I'm gonna go do my 10 minute walk. Kind of do that a few times a day and you're better off than doing one.

[Doug]

Well, I can imagine too a lot of psychological benefits to that in terms of breaking up your day. And also like, you know, being able to kind of decompress because of our normal schedule is so driven and we're so productive. Like if you're not productive, then God forbid. And so to put, break that up and then just be able to kind of have a meditative space for you mentally would serve you quite a bit well.

[Adam Schaefer]

List all the reasons why. Right. Circulation, digestion, blood sugar. Yeah, I mean, like, I think that one's not talked about enough because I would say one of the hardest things for people to do is to adhere to a diet. One of the things that caused some of these cravings to be so difficult to resist is those large spikes and crashes in blood sugar. If you made a habit to every other hour or every time you ate to controls it, it controls it. It really mitigates the swings.

[Sal DiStefano]

Absolutely.

[Adam Schaefer]

And those swings play a massive role in these cravings that people end up getting. And so, and that's like one of those things that I don't think people think a lot about. I mean I think most people understand that movement, activity, blood flow, calorie expenditure, those seem pretty obvious, I think to the average person. I would make the argument on the, the, the blood sugar and cravings one maybe being even bigger. And you don't even realize that it's doing. Most people don't realize that's what's happening.

[Sal DiStefano]

And the big one. And I don't, I mean I'm not even overstating this. It's easier. It's e. As a trainer who trained lots and lots of people, people were more consistent with their walking when I had them do small walks throughout the day versus one long walk. At worst they would miss one or two small walks but still walked. What happened with the long walks? If they missed it, they missed the whole thing. It's just harder to schedule. So consistency here is like paramount. And this can't be overstated. But you know there's studies just besides that, right? There are studies that compare cardio in general, like one hour cardio versus two 30 minute sessions. And there is a fat burning advantage to the frequent shorter sessions as well. And it's not a huge advantage, but if you stretch that over time, it makes a big difference. So it's easier and it's better for fat loss. Like for me this is a no brainer. Now you brought up blood sugar. Here's the second hack walk after your meals for insulin sensitivity. This has a profound effect on your body's insulin sensitivity. And all the longevity experts now agree that insulin sensitivity is a very important metric for overall long term health and longevity. Your ability to stay for your body to react to insulin, in other words, stay sensitive to it. Right. If you go the opposite direction, start to lose insulin sensitivity, that leads to pre diabetes and diabetes. But it also causes mitochondrial dysfunction damage to the body and cells. And it also starts to increase your body's fat storage capacity or just the tendency to store body fat also hurts your ability to build muscle. So walking just right after you eat, right? So 10 minute walk, if you did a 10 minute walk right after you ate, this has such a good consistent effect on blood sugar. I remember talking to Dr. Seeds about this. He's an expert in this field and he said, man, if people just walk for 10 minutes after breakfast, lunch and everything, we would solve, we would mostly solve type 2 diabetes. Yeah, just that alone. Just that one thing alone. So take your walks, make them smaller, time them after meals. And you have just taken your 30 minute walk that you might have done during the day. Now you got three 10 minute walks and it's far more effective, especially if you do it after your meal and.

[Adam Schaefer]

Also pay attention to. So I think one of the things that made this become an easier habit for me is that there's a very clear difference on how I feel. Like the way the food get digest totally. If you eat and you go sit down or you stay seated at a restaurant, or you plop down on the couch right after having a big dinner or a meal, pay attention to like just how you feel. Just you can feel the food trying to digest and then, and then compare that to a day where you just finished dinner and you go, you know, let's go for a nice 10, 15 minute walk and compare the way you feel. Do that a couple times and really pay attention. That was enough to like sell me on wild because it just. You feel so good.

[Sal DiStefano]

I'm very sensitive to this. So here's. I'll give you my personal anecdote. So I lift weights really hard in the morning, then I come here and I eat breakfast. Now lifting weights is very good for insulin sensitivity. And if you eat within, you know, a few hours of a heavy lifting session, you're going to control blood sugar quite well. So I come and eat breakfast after lifting and I feel fine. Now if I eat and I don't lift, especially if I eat the kind of meals that you guys see, my breakfasts are pretty big. I'll start to crash. About 40 minutes later, I'll start to feel sleepy. But that doesn't happen to me when I work out first. Right. Then we come in here. The next meal is lunch. And after lunch we typically go on a short walk, which is about 20 minutes long. If I do that walk, I don't get the crash later. If I eat and then we sit here and record. I find myself nodding off during the podcast. I started to notice this. What's happening? My blood sugar is not being affected very well. My insulin sensitivity isn't very good. And the way it feels for me is like brain fog and fatigue. So I, I notice it. I'm very sensitive to it.

[Adam Schaefer]

Yeah.

[Sal DiStefano]

So it's a big one. Next. This is a hack that will. It's called habit stacking. But really what you're doing here is you're making the walk feel more valuable to yourself and somewhat more enjoyable. And that is to listen to growth minded content while you walk. Now, data on this is pretty interesting. If you're walking while consuming information, you're more. This is, this is something for people who are studying, by the way, for tests and stuff. You're more likely to retain it.

[Doug]

Yeah.

[Sal DiStefano]

And you're more creative with your thought process. Writers have known this for a long time. One of the ways to break through writer's block or musicians know this, right? They're trying to write a song, what do they do? They go outside and they go, change your environment, change your environment. So while listening to. In fact, one of the number one ways that our podcast is consumed with our listeners is either on a walk or while they work out. And what they don't realize, they just hacked into a way to absorb more information. And the reason why your body's moving, your brain works a little bit better. And it also makes the walk more enjoyable because it's like this pro growth minded activity. This is one of my favorite things to do if I go on a walk is to put my headphones on.

[Adam Schaefer]

Well, and just another way too, to make it turn into a habit because you start to pair it with other things that are valuable to you. I mean, when you think about the walk that we do, it's a business meeting.

[Sal DiStefano]

Yeah.

[Adam Schaefer]

Every time we do it, we're working outside the business. We're talking about our staff, we're talking about the next month, whatever. And so you know that, that meeting, every, every company our size or bigger has meetings like that every day. But traditionally people sit around a desk or big old, you know, and then everybody sits around in a room. Yeah. And so you know, one way that we, you've hacked or we've hacked into this is just. Yeah, we could still be productive and have those meetings. We could do it while we walk. And then I just think they're far better because of that. So it's like we're killing two birds.

[Sal DiStefano]

We're actually more consistent with meeting when we walk than when we don't. Sometimes we'll sit in here and kind of be distracted and type of deal. So no. And so it just, again, the data shows you absorbing more information. It feels more enjoyable and you're actually going to probably be more likely to be consistent with your walks. Lastly, is to walk with someone else, especially someone that you consider important in your life. What this tends to do is it tends to Foster the relationship because you're making time aside to spend with that person, and you're walking while you're doing it. You know, you brought this up first, Adam, how going for a walk with your wife on a. On a daily basis, a great plus for your relationship. I found this the same thing with my kids or with my wife. Like, we're gonna go on a walk, take them with me. Even if it's for 10 minutes, it's good for, you know, our connection relationship. And I'm doing the walk at the same time.

[Adam Schaefer]

Yeah. Any good therapist will tell you, like, you know, a strong relationship is. Is rooted in a. In good communication. And I think a lot of people have the skills or at one point had great communication with their spouse, or else they probably wouldn't have married them. But what we tend to do is we tend to fill that space up or distract ourselves all day long, or we just get so busy that we don't even realize that we've lost that communication that we have. And so creating this space for, oh, this is my opportunity to go for a nice little walk. It's also a great time for me to leave my phone at home and my wife to leave her phone at home. And then the two of us just walk and just create that space with no intention of, oh, we need to talk about these things, or it doesn't go like that.

[Sal DiStefano]

It's just.

[Adam Schaefer]

We're going for a slow.

[Doug]

It's funny how you end up, like, sectioning off areas of the house, like, and divide and conquer within, like, really close proximity, and you're just not having that connection with eye contact and body language, and all of that's, like, lost. And. But when you're walking, it's like, you're very open and receptive, and a lot more. You pay attention a lot.

[Adam Schaefer]

There's different levels of communication and things to communicate about. You're right like that. And I think that happens with a lot of couples, especially ones that have kids and building a life together. Obviously, your children and household responsibilities and your work takes a massive priority. When you marry a great partner and teammates, you guys realize that dividing and conquering and focusing on things is. Is one of the best ways to be successful. But many times we lose ourselves or our relationship totally and the other things that we fell in love with or what we really like about each other. And so creating that space I have found in our relationship has been. It's probably 1 and 2, close 1 and 2. The biggest hacks I've shared before the. You Know, the reading or the listening to audiobooks at night and, or the walks, I think have just been these incredible relationship hacks with going in with, like I said, no intention of, like, we need to do this or we need to talk about this. Like, I think sometimes people make that mistake.

[Sal DiStefano]

It's like the space. Yeah.

[Adam Schaefer]

They wait. They wait for. There's like, we need to talk, so let's go for a walk. I said, well, you're gonna enjoy that all time.

[Sal DiStefano]

Yeah.

[Adam Schaefer]

But if you make a habit of we need to walk and some of the rules are we leave our phones there and just create that space tends to open up a lot, connect better. And for some people, depending on how much you've, you've, you know, disconnected, might take a few times before that starts flowing again. But it's a beautiful thing when it does.

[Doug]

It's funny, this fit tip, it's so general and, and it seems simple and, you know, just for your everyday, average person. But even just talking to somebody like Alex Whitehair recently, who brought up the fact that even your most high performance, high, you know, professional athlete doesn't walk. They, they do really high explosive movements and they, they train really hard and they sit around and it's just like the benefit of walking, that reiteration of the skill of movement, and it's just something that it just, it has so many other benefits to it like that we had mentioned previous to that that even like somebody at a really high performing level needs to incorporate every day.

[Sal DiStefano]

It's the most fundamental of all human movements. And it's the one thing that we do better than any other animal is trek for long distances. It's walk on two legs. This is one of the determining characteristics of a human, is that we could do that very effectively. So pretty cool. So I got to bring up a really interesting study. Very rarely does a study come out revolving around strength training or athletic performance. Where I go, oh, this might actually change a few things. I mean, studies come out all the time, but, you know, the fundamentals don't change. And, and I don't get my mind change very often, but. But this one kind of did. So you guys are familiar with like electrical muscle stimulation, right? Stimulation's been around forever.

[Adam Schaefer]

Yeah, but it's a huge trend right now with weight training. Okay, so huge trend.

[Sal DiStefano]

So check this out.

[Doug]

It's cyclical.

[Sal DiStefano]

So stim is if you've ever gone to physical therapy, they'll put the little electrodes on you and it, they turn on the machine. It makes your muscle flex without you doing anything. So involuntarily contracting and all that really.

[Adam Schaefer]

Is happening, Sal, right there is you. You create a negative and a positive. You run electricity through that muscle and you're just artificially contracting.

[Sal DiStefano]

That's it. That's it. And the way it's been used traditionally is to prevent some muscle atrophy or to help in rehab with joints that you can't move. You have a knee injury. I can't move my knee very well, but I'm going to atrophy my quads and my hamstrings. So we'll use stim to minimize some of that. Doesn't fight it off completely, but it does minimize it to an extent. Or if there's rehab and I need to connect to a muscle, they'll use it. And there's some. There's some definite benefits. It's a staple with physical therapists now. It's often marketed as a way to work out. And I've seen this cyclically. Put this on your abs, like doing 600 crunches a day, and you're at your desk, you're just flexing your abs.

[Doug]

Add it on top of everything you're.

[Sal DiStefano]

Already doing, or put this on your butt or put it on your calves. And the data on that is you're not going to build muscle using this stem machine. So it's kind of a waste of time. However, what I have been seeing, and we now have data, what I have been seeing are these interesting videos where they're attaching stem machines to people's muscles while they strength train the muscle.

[Adam Schaefer]

Yes, that's what's become popular.

[Sal DiStefano]

Yes. So, like someone's doing a squat, or let's say they're doing a bench press, traditional bench press. I'm just pressing the bar. Well, what they would do is they would put stim on my pecs, and as I'm pressing stim, the. The electrical signal go to my pecs to make them contract even harder. And I'm going to press the bar and then lower while stem is contracting the pecs. Now, when I first saw that, I thought, nothing. You're already contracting it hard. You're pushing against the weight. I don't see how that could potentially benefit. Well, there's a study that came out that showed people built more muscle using it.

[Adam Schaefer]

Oh, wow, that's.

[Sal DiStefano]

People built.

[Adam Schaefer]

That's why the bodybuilding community has been. You know, it's so funny you're saying that. A study just came out. This has been very popular in the bodybuilding community for like the Last four or five years. Last four or five years.

[Sal DiStefano]

I've seen it.

[Adam Schaefer]

It's all over. I've got tons of my friends and peers that are into this now where they hook themselves off to it and they do all they work.

[Sal DiStefano]

So how do they do it? Because here's the downside. How do you set this up, bro?

[Adam Schaefer]

It's ridiculous. That's why it's, it's comical to me. I'm just like, I mean, I, the way I, the way I was dismissive about it is just like, even if this studies show that it has some benefits, the pain of this would be a pain in the ass to lug this around.

[Sal DiStefano]

I would not give, I would never recommend this.

[Doug]

Sounds to me like they're intensifying the recruitment process.

[Sal DiStefano]

It's exactly what it is.

[Doug]

So you know, you can do that with overcoming and yielding isometrics. So I mean you could. And that's actually tangible. You don't have to have a huge setup of machine and everything to lug around to the gym.

[Adam Schaefer]

Yeah. So I mean, to Justin's point right there, I would love, see, I would love this. Right.

[Doug]

Compete those studies.

[Adam Schaefer]

Oh yeah, Give. Give me the guy who's got the machines all hooked up to him. Let's do a, you know, Romanian deadl stuff together since that's a popular one I see them use. And let me do a prime before I. Right. Before doing some isometrics. Right. So really, really prime floor bridge wise or something. Right. And then go into my Romanian deadlift and see what I get out of it. And then let you go do Romanian deadlift with your machine and let's see how much of a difference.

[Sal DiStefano]

But here's, here's where I see. First off, I don't think this will ever do well with most people because the setup is ridiculous. It's a lot of like just getting the average person to strength train the 1% of 1%. Yeah, you're going to get. First of all, the muscle growth benefits I see in the study are significant enough to be to say, oh, it built more muscle. But it's not this huge effect. But there is an effect. It does build a little bit more muscle. Average person is not going to do this. I'm not going to do this. I'm a fitness fanatic. I'm not going to take a stem machine with me to the gym. It's going to add another 30 minutes of my workout.

[Doug]

And I can see bodybuilders doing that on machines, you know, like isolated exercises versus compound. Compound's a little weird.

[Sal DiStefano]

Here's where I think this is going to be interesting when you take high level pro athletes that have all the money and training and time in the world.

[Doug]

Yeah.

[Sal DiStefano]

And also the difference between, you know, 2% improvement in performance is a big deal.

[Adam Schaefer]

Well, that's who I see right now. So in the defense of the people I see doing this, these are high level bodybuilders, athletes that, this is what they're.

[Sal DiStefano]

It's their life.

[Adam Schaefer]

Yeah, it's their life. And so dragging a, you know, 100 pound East Tim machine with all these wires.

[Sal DiStefano]

Here's my, here's what I want to say to you guys. I was thinking about this. I'm like, okay, average person is going to do this, but it does build more muscle. Very interesting. I could see high level athletes or this is what you do for a living. You got time to waste in the gym. I could see somebody coming up with a stim shirt or pants or something for a body part. And it's specific for that area. So it's like back day, back shirt. And it has electrodes hooked up.

[Adam Schaefer]

Oh, don't be surprised.

[Sal DiStefano]

And it's got a little battery package. Super easy.

[Adam Schaefer]

Don't be surprised. That's already.

[Sal DiStefano]

I could see that making it super convenient.

[Doug]

I've actually seen that. But they still have cords attached.

[Sal DiStefano]

Right. Which is just cumbersome.

[Doug]

Yeah, very cumbersome.

[Sal DiStefano]

But I could imagine something being like more svelte. Little battery pack right here. It's not out of the way. It's back day. So it's.

[Adam Schaefer]

So tell me what the. So we, we got so fired up about this, we didn't even get into the study. What, what, what you said build more muscle. But that could be so come on.

[Sal DiStefano]

It was statistically significant. I think in order to do that. Something like a plan. Yeah. So. So now this study was done over the course. I want to say it was 12 weeks or 16 weeks. But you know, over time this could produce better results, you know, because they're cumulative. You know where I can see the value of this? In hard to target areas because you have poor connection.

[Adam Schaefer]

Well, that's. I was thinking like the, like I can't feel. I've seen it in like hamstring stu stuff for like, you know, hamstrings tend to be underdeveloped on most people. And so you're doing a squat or a deadlift and you attach it there and you do it or glutes like you're saying like.

[Sal DiStefano]

I could see, I could see an expensive setup though, Right. Imagine you buy like a, a piecemeal suit and it's like this is chest day. This is back day. Here's my leg day. And then it's already hooked up. You put some batteries in there ready to go. I can see something like, I'm sure someone's gonna do it.

[Doug]

I'd be curious to see if you. If you could measure the output in terms of your, you know, the amount of recruitment while you have the stem attached and then like over time. And then you took the stem off and tried to point. Yeah. Tried to replicate. Does it train the body? Does it go away immediately?

[Sal DiStefano]

That's a great question, Justin.

[Adam Schaefer]

I bet you, you would imagine it crutches it.

[Sal DiStefano]

No, I, I don't think you.

[Doug]

I don't know. Because you might think you're probably in the recruitment process, right?

[Sal DiStefano]

I think so. I think you'd be right.

[Adam Schaefer]

Because it's artificial though. So it is dependent on that outside source.

[Sal DiStefano]

It is. But just like stem for re cab. It does maintain more of a connection than not using it.

[Adam Schaefer]

Yeah, but that's different though. It's because you have something that was casted up or not, and then now you have something that's at least artificially contracting it and that's blood flow and getting some sort of. That, that's. That's slowing down the atrophy. It has nothing to do with it's. It's creating a consistent strong signal that you're going to have after you're done with it. I think that's more that it's staying active when it would normally be dormant completely.

[Sal DiStefano]

Yeah, but I, I think that has.

[Adam Schaefer]

To play the biggest role in atrophy.

[Sal DiStefano]

Yes, but I think what Justin's saying, and I might agree with you, is because, because the, the, the muscle contraction.

[Doug]

Performance related, not their like rehab.

[Sal DiStefano]

It's two ways. So if I stem a muscle, that doesn't mean my central nervous system doesn't recognize it. There's some signal going on. So I would love to see that. I would love to see if you use it for a while, if you could take it off and maintain more of a connection or more muscle fiber activation. I don't think it would be better than like isometrics. Definitely not.

[Doug]

Or if there's like a specific time length for you to actually like build that adaptation versus, you know, if you cut it short, you didn't really adopt it.

[Sal DiStefano]

You know where stem would probably really well done, Justin, is isometrics. That would make a lot of sense.

[Doug]

Of course.

[Sal DiStefano]

Turn it on Isometric, you know, overcoming, you know, force. Yeah.

[Doug]

The amplitude of that would be crazy.

[Sal DiStefano]

And, and these machines that they're using now are strong. I don't know if you guys, have you guys ever used like a really strong stem machine? They're gnarly, dude. Yeah. Like they hurt.

[Doug]

Sounds like a cattle prod. Yeah, it's crazy.

[Adam Schaefer]

Yeah. I mean, I don't know so. Because I, I mean I still stand with my original argument with it because even when I saw the people doing it, I thought, okay, somebody has found out something about this for it to get trendy again like this or it also wouldn't be moving like it is again.

[Doug]

Yeah.

[Adam Schaefer]

And it's like, even if you convince me by a study that it gives you like just, I just don't. Because there's lots of ways when you, when you think about a 12, well.

[Sal DiStefano]

It'S not a priority. It's on the list of things.

[Adam Schaefer]

Not only that, Sal, but it's like when you think about in a 12 week study that was used to prove that this gives you 1% more muscle gains there in a 12 week window. There's a plethora of other things I can do to get 1% more muscle gains than just training a certain way too. That could be incorporating failure training. That could be chains, it could be isometrics, it could be one more set, it could be, you know, say it could be a lot of things. So something that just moves the needle by 1% is okay, neat. It's, it has some pot. It's not worthless to do it, but it's like they're very, very small percentage of people. The person who this is, it's my, my bodybuilding client.

[Sal DiStefano]

Totally.

[Adam Schaefer]

Who's been bodybuilding for 10 years.

[Sal DiStefano]

It's the fanatic who's doing it.

[Adam Schaefer]

We're at peak physique and you know, hey, we haven't tried this. We've, we've turned every other stone. We have this one thing because otherwise in I think every client that I've ever trained, even high level athletes and bodybuilders and people like that, even though they're at the, the 1% of the 1%, they're still always very obvious stones for me to turn. Yeah, of course, you know what I'm saying? Like, oh, I could optimize his sleep. Like he's could be better there, you know, or oh, wow, he's never incorporated isometrics in his training. I could do that. Oh, he's never used resistance like chains and bands. Oh, I could do that. Like, so there's always. In my opinion, there's even the highest level. There's other stones that you could turn that doesn't require you lugging. 100 pound machine with wires. Yeah. And set up takes 15, 20 minutes.

[Sal DiStefano]

But I will say for someone like me who's the science geeky, I would love a shirt or something like that that could do that. And I would test it and see. And then I'd see if it was a pain in the butt and if it sucked. If it was.

[Adam Schaefer]

Has to be.

[Sal DiStefano]

Yeah.

[Adam Schaefer]

Can you. I mean the only way, like you said.

[Sal DiStefano]

You're right. Because these machines that they're using are not like little cheap.

[Adam Schaefer]

No. These. The ones I've seen these guys are. They look like it's got voltage. Yes.

[Sal DiStefano]

They probably have to plug it in. Yeah. I don't think it's a battery.

[Adam Schaefer]

Yeah, I know. You can plug it in.

[Doug]

It's like an IV tree.

[Sal DiStefano]

You're right.

[Adam Schaefer]

And it's not. They're not doing it. They're not doing just one connector. No, they're like fully. There's like 16 of these pads.

[Sal DiStefano]

It isn't the one you get on Amazon that's like, no, you'll make your ads work.

[Adam Schaefer]

No, the ones I've seen these guys are like all. I mean, it's, it's, it's pretty, pretty funny. What you see, that's so cool. I, you know what? I had, I had a feeling that there. Somebody had to have proved something recently for it to gain that kind of popularity. Especially with. Because these aren't dumb people doing it, you know, that I'm talking about. Like, these are people that have been bodybuilding for a long time with great physiques and are always looking for they. I'm like, oh, somebody figured something out. And this is like the new edge.

[Doug]

It's out there, but soon we'll see.

[Adam Schaefer]

A bunch of knucklehead kids doing it.

[Sal DiStefano]

I got to make this announcement real quick before we move into the topic. We're going to be the scholarship that Rock Recovery gives away to people who, you know, need help. Rehab, right. There's a rehab facility. They're giving it away at the end of this month. So this is the month they give it away.

[Adam Schaefer]

Okay, cool.

[Sal DiStefano]

Yeah.

[Adam Schaefer]

So if you haven't entered, enter now.

[Sal DiStefano]

Yeah. So if you, or a friend or loved one needs help or consultation, you'll get it no matter what. And then they'll give away one scholarship where they cover the cost, which is. It's tens of thousands of dollars. 60,000 it's a $60,000, it's a four month rehab course. You go and you. And they take care of you and help you get off whatever it is that's ruining your life. And they do. We know the people that run it. They've been on our podcast. They're really, really great people. Really, really good people. So. Yeah, yeah, yeah, really cool.

[Adam Schaefer]

Awesome.

[Sal DiStefano]

I got another cool study for you guys. I just read this study and I thought it was pretty remarkable. There's a few things you can do that would yield these types of results. Now, some people are going to roll their eyes because it has to do with religion. Fine, whatever. This is data. Even when I was secular and I saw data like this, it would perk up my interest. So they did a study in 2009 on the effects of simply reading the Bible on a regular basis. And how did that impact your life? How did it impact your life? And here's what they found. If you read your Bible one day a week, two days a week, or three days a week, there was almost no impact. By about three days a week, you started to see a little bit of impact. Once you got to four days a week, things started getting really interesting. So people who consistently read their Bible four days a week or more, and this is for like 10 to 15 minutes a day, not like reading for hours a day. Here's what they found. Loneliness went down 30%, feelings of bitterness went down 43%, anger went down 32%, alcoholism went down 42% and consumption of pornography went down 60%.

[Adam Schaefer]

Wow, those are big numbers.

[Sal DiStefano]

Those are numbers you can't, big turn, you can't dismiss.

[Doug]

Yeah.

[Sal DiStefano]

And it was nothing else. They controlled all the factors. Reading your Bible four or more days a week had that big of an impact.

[Adam Schaefer]

I mean, your, it's your, it's your version of healthy food for if you, if you did that same study, Right?

[Doug]

Yeah.

[Adam Schaefer]

We did a study that said people that eat healthy, healthy whole foods two days a week or three days a week, or, you know, once they start getting four, five or seven days a week, eat that way. How profound are the changes in their overall health? Well, no, no. So would be your mental and spiritual health if what you're intaking seven days out a week was the Bible. You know, I mean, it's like, yeah, I get. And you, again, you can be a secular, non believer person, but that's data. And that still applies. It still applies. And it's because you're the, the, the positive information is whole foods. You know, it's so good for you, regardless of your beliefs or whatever.

[Sal DiStefano]

I sent this to a friend of mine who's, he's not, you know, he's not religious. He's not atheist. We're not religious. And we talk. Him and I talk. He asked me questions because I'm new, you know, I'm a new Christian. And I sent him this and he said, so what do you think I should do? I said, I don't know, try it. Even if you don't believe it, just try reading it, you know, five or six days a week for 10 minutes a day and then let me know what happens. I'll let you guys know what he ends up finding from doing this. He's never read it. He's never done anything.

[Adam Schaefer]

Now, did you send him in the direction of like a daily devotional that's already guided for us?

[Sal DiStefano]

I told him to start with the, with the, with the gospel, with the New, the New Testament. So start with Mark.

[Adam Schaefer]

Oh, you should get him like a devotional book.

[Sal DiStefano]

Yeah.

[Adam Schaefer]

You know, it's hard to read books straight through like that for somebody who's just getting interviewed.

[Sal DiStefano]

It is. But I just started reading the Old Testament and had I not read the New Testament first? The Old Testament is hard.

[Adam Schaefer]

That's what I mean. That's what I mean by that. Yeah, it's just like, it's. I like, that's why I like, oh God, bro.

[Sal DiStefano]

And it's also like Exodus is like paragraph and paragraph because they're details of things.

[Doug]

They're listing off generations and names and like it's very.

[Sal DiStefano]

And also here's how historically, here's how you build the tabernacle. And it's like three pages of like specific instructions. I'm reading, I'm like, oh my gosh, so what am I reading over here?

[Doug]

Each book is different and it's intense.

[Sal DiStefano]

Exactly.

[Doug]

Yeah, exactly.

[Sal DiStefano]

Yeah. And I understand it points the New Testament, but anyway, I thought that was a pretty interesting.

[Adam Schaefer]

Yeah, that'll be, it'll be interesting to hear their, their, their progress or whatever, what comes of it, I should say.

[Sal DiStefano]

Dude, I gotta tell you, my, my kid made me crack up yesterday. We bought this, this gluten free granola that my older daughter will add to high protein yogurt, like the one you eat. Which great advice. She's been eating that for breakfast, so she's getting like 20 grams of protein right out the gates. And so my son the other day comes up to me, he goes, hey, can I have that, that, that delicious snack? I'm like, what snack? He goes, cremola. I'm like, what? He goes, yeah, it's crumbs. Because, you know, it looks like crumbs.

[Adam Schaefer]

Yeah.

[Sal DiStefano]

So he calls it cramola, bro. Just get out on the floor. I'm like, it should be called crabola.

[Adam Schaefer]

Yeah.

[Sal DiStefano]

We were dying.

[Adam Schaefer]

They come up with. The kids are hilarious. They come with their new. Their new vocabulary. Max was on a roll yesterday. So Katrina picks him up from school yesterday. She's. She's telling me this because I didn't get to witness it, unfortunately. I would have died if I would have witnessed it. And, you know, sometimes he's just. He's just full of energy when he. When he leaves school and all excited and happy. And she picks him up, and he's like. And we're. He'll. Sometimes he wants to run on the way. Race me back to the car and stuff like that. On the strip. The school strip or whatever that. And she says, today, he's like, mommy, watch this. And he starts throwing karate kicks. She was like, I was so impressed. I've never seen him do this. And she's like, how do you get that? I know. She's like, he was like, really good. Watch this roundhouse kick. All this stuff like that. And she's like, whoa, that's really good. And she's like, you know, I can enroll you in a karate school, and we could do a karate school. He's like, nah. And she's like, why you would. It would. They would teach you more kicks and get better. Nah, Mommy, I'm just pretending. I don't want to battle.

[Sal DiStefano]

Actually.

[Adam Schaefer]

Battles. No, no, not interested. You know, saying. I was like, I got excited with you first. I tell you, like, oh, we're gonna build. Do karate.

[Sal DiStefano]

Ask. Did you ask him where he got these moves and stuff?

[Adam Schaefer]

Yeah. Katrina was saying that they're just pretending. I'm sure one of his friends, you know, did it first. And then they were all probably, what.

[Sal DiStefano]

Is it about that. That little boy's doing so much. I was infatuated.

[Doug]

You go from sticks that are guns to, like, karate moves. That's like a staple. Like, I. It was funny. I watched my kids go through that same process, and there's just like, you know, check this out, dad. They, like, jump off the couch. You know, they knew the. The sound effects and everything.

[Adam Schaefer]

It reminds me of the clip from Napoleon Dynamite.

[Sal DiStefano]

Yeah.

[Adam Schaefer]

You know what I'm saying? It's so. It's so that we're like. They're. They're taking it serious. You know, look at this, Mom. You know, you want to come home to Starla. So he did that. That was after school. Then I was home for the second one, and he's taking a bath, and he tells Katrina, mommy, record me. And she's like, I'm not gonna record you. Record yourself. Yeah, record me, right? She's like, what? And so she sets up up the phone on the. The bathtub, and she goes ahead and she. She records him or whatever. And he starts doing his own YouTube channel.

[Sal DiStefano]

What?

[Adam Schaefer]

Yeah. He welcomes the audience.

[Sal DiStefano]

No, no, no, no. What?

[Adam Schaefer]

And he's like, science. Welcome to Max Science. Right? And he's got his. His.

[Sal DiStefano]

Why is my heart swelling right now?

[Adam Schaefer]

This is amazing, right? Till I show you the video. I have the whole. I have all the. The whole video. There's three clips. They're all one minute long. The first one, and he's, like, doing the science thing. And, you know, he kind of stops talking. So Katrina's like, okay, are you all done? And then she hit. Stops recording. And, no, no, no, don't stop. And so she hits record again. And then he. And then he tells it. Thank you for watching Science Science with Max. There's also Play with Max, and he named, like, his other channel coming out with. He's got other channels. And so he does it again. He kind of pauses for a second, thinks he's done. No, no, no, no. And then she turns it on the third time, the last time, and he says, thank you for watching. Don't forget to subscribe.

[Sal DiStefano]

No, he didn't.

[Adam Schaefer]

Yes, he did.

[Sal DiStefano]

No, he didn't.

[Adam Schaefer]

Where did he get this? And then I realized, like, you know that show Danny Go? And I. I guess in Blippi, they all say that. I guess he's obviously picked up on it. You know, it's not something I've taught him or encouraged him to do, but he just did that out of nowhere. And, yeah, Katrina caught it all on film, so it's. It's hilarious.

[Sal DiStefano]

Why do I feel so.

[Doug]

That's great.

[Adam Schaefer]

Yeah. Science. Science. Max. You could watch Playmax. You could watch all these other channels. And he's like, subscribe. I'm like, oh, my go. God.

[Doug]

It's so.

[Adam Schaefer]

The thing to me that is so cool and so wild with him is that, you know, and every dad, I'm sure, and mom go through these things. Like, you see parts of your child you love, and then you see the like. And I think, I don't know, maybe I'm just this way right away. I always think, okay, well, that's good. But then what's the potential negatives of that? He's going to be this kid, right? That's how me. He's so sweet. So he's going to get bullied, right? That's why I think right away. And he's so, you know, kind of quiet and calm and relaxed. I'm like, man, is he gonna be not outgoing? Like, my, My wife and I are so outgoing and personalities and friends and like, I want him to be social and like that. He's not. He's so. I mean, even though he has this incredibly calm, quiet chill, the guy could. He could play by himself for hours and not make a sound and be fine. He also has this other side where he's vocal and outgoing and personable, and so it's was really cool to see that side of him come out. And that's not one that I. I saw coming whatsoever. But I'll share the clip with you.

[Sal DiStefano]

I have this, like, pretty funny, selfish, you know, dream probably never happened. Like the selfish dream. Like one day our kids start a podcast together.

[Adam Schaefer]

Oh.

[Sal DiStefano]

I mean, they all take our spots.

[Adam Schaefer]

I wild. If that happened, I would, I would, I would love. I mean, I think probably every parent.

[Sal DiStefano]

I would cry, I'd watch it and cry.

[Adam Schaefer]

Every parent, I think their dream is that the they. Their kid does what they take.

[Sal DiStefano]

Of course that's why it's selfish.

[Adam Schaefer]

I, you know, it's like, I wonder too, like, what is the move, you know, for. You guys are obviously ahead of me, so you probably think about it or pay attention to it more on, like, how much do you introduce them and talk to them about it without pushing them away yet wanting them to. To be interested in it. Right. I mean, you have your silence, isn't there? Oh, yeah, you have two. And they're both different. And how they're. They like, one's super interested. One doesn't really care. Right?

[Doug]

Huh? Yeah. It. One just thinks he does one thing one time, is the expert and knows it and just moves on. Like, what, dude? That's frustrating. But sometimes things stick and you know, and then that's where I kind of start watering it a bit more, I think. I wait a lot more. I kind of like, oh, that's an interesting idea. You know, kind of slow play loosely. Slow play. Yeah, yeah. And then, you know, then my youngest, he's. He's a little bit more like, you know, I'm gonna try this out and I'm like, yeah, that sounds. Sounds like a good idea. And then he'll Try it out. And then he'll either abandon it himself or then he gets into it. And then he really gets into it. And then he just grinds, you know, and he's outside and he's like, working, working, working, working on that. And that's where I start stepping in. I'm like, if I see you, like, making all the extra efforts, and I'm not coming in to say anything, I'm.

[Sal DiStefano]

Like, you match their energy.

[Doug]

Yeah, exactly.

[Sal DiStefano]

Yeah.

[Doug]

And I just. I try really hard to do that. And sometimes I get excited and I'm like, woo.

[Sal DiStefano]

When I come in, bro, I suck at that. You're so good with that. I suck at it. I get excited and salesman Sal comes out and, I'm gonna sell you everything. My wife checks me hard. I caught my walt.

[Doug]

It's easy to do.

[Sal DiStefano]

I caught it. She's always. My wife's always trying to help me with this because she's like, if you get too excited, then they do it because they want to please you. They're not doing. Because they actually like it themselves. And, you know, and she's right. And I did this the other day. My son, we were eating dinner, and he doesn't want to eat broccoli. And so just subconsciously, this just happens, right? I pick up the broccoli, like, oh, this is like a little tree, and I'm a dinosaur. So my son's choking down broccoli. He hates it. And he's choking it down. He's like. And my wife's like, you don't have to eat it if you don't want. He's like, no, I like it, Mom. And you can tell he doesn't like it. Like, damn it, man. I'm gonna, like, make my kid have a bad relationship with broccoli. Or so, you know, I try to convince him that it's.

[Adam Schaefer]

You know, Katrina is the same way about watching Max because she's. And of course, as a dad, I love it, right, that my son wants to do everything his dad does and is all into it, but she does it all the time where he'll. He'll. She'll. I'll ask him, what do you want to do? And he'll, well, what do you want to do, Daddy? And she'll be like, no, no, no, no. Who cares what Daddy wants to do? What do you want to do? Like, hey, leave him alone. He wants to do. No, he can have his own ideas and his own things he wants to do. It doesn't always have to be what you want to Do. I'm like, I didn't force it on him. He just wants to know what dad wants to do. She's always cutting that off, right? And always trying to make him. No, no, you. You tell daddy what you want to do, and he'll do what you want to do. Not always what daddy wants to.

[Sal DiStefano]

Dude, I got to bring up a conversation I know you'll love. Adam. I had one of my cousins this morning, got into a heated discussion and debate. And it's such a big myth, it's such a big lie that we believe that the culture sells us for whatever reason. You believe that when you bring it up, people get so defensive, but the objective facts remain around it. So here's what happened, right? So we're talking this morning through text, and it's just, you know, your typical good morning, what's going on, whatever. And they started commenting about how it's impossible these days to, you know, to live a normal life without dual income. It's impossible. You know, our grandfather had it so much better. You know, back then. You had one income, and, you know, my grandma didn't have to work and this and that and the other. And I'm. I'm like, oh, God, this is such a terrible lie and a myth. And so we're going back and forth, and they're like, yeah, but the cost of living and this and that. And so I had to, like, really slow down because I got heated and I backed off and I said, okay, we got to do apples to apples comparison. My grandfather had one car. He didn't have a tv. They didn't have credit cards. He didn't have Internet, one cell phone. They never ate out, Ever ate out. They didn't have a washing machine. My grandmother sewed her kids clothing when it tore or whatever. They bought clothing maybe once a year. And so I'm saying we got to compare apples to apples. They're like, well, yeah, but the cost of a house in San Jose, I'm like, San Jose in 1950s was. Was rural backwater town.

[Doug]

Yeah.

[Sal DiStefano]

If you want to compare San Jose today to a place in the 1950s compared to the most expensive metropolitan city in the 1950s, and then you have a better compare. So we're going back and forth and what we've done today, this is the lie. The lie is that we. We think we have all these essentials that we have to have, and that's why we need all these income and whatever. When in reality is if you shave it down to the way people lived a generation or two ago. It's actually easier today to live.

[Adam Schaefer]

It's such a triggering conversation. So triggering to tell people that and. But it's. It's true, bro. And you know, and the reason why it's sold to us so hard, you guys have to under. People have to understand that the, the metric at what we decide makes us the best country or that our country is successful is the growth of GDP over year consumer. And in order for GDP to continue to grow at the rate we want it to always be growing or better, it requires all of us to continue to buy more. If we all simultaneous decided to buy less, we would crash gdp, literally go the other direction and we would be all scared that the economy's crashing and it's so bad. And so the narrative is always, you need more, you need the new. The new iPhone, you need the new television, you need the new. And we've bought into that so much that we're all running the same race that people didn't really give a shit about in the 50s. And that's not to be said that people weren't trying to somewhat keep up with the Joneses or have.

[Sal DiStefano]

It's human nature.

[Adam Schaefer]

Yeah, it is human nature to do that. But it's become a wide, widely accepted narrative amongst everybody now where it was. Maybe a person or two on the block was infected by this keeping up with the Jonas work. We all are now. Yes, everybody is.

[Sal DiStefano]

And there's so many things we consider essential now.

[Adam Schaefer]

Yeah, that.

[Sal DiStefano]

Like I said, like how many expenses do we have that didn't even exist or people didn't have. Like my grandparents didn't go on expensive vacations. You know what vacation was for them if they were lucky? Camping. That was it. They never ate out ever. Because they didn't have the money. They didn't spend all the money. They had one car for the whole family and it was. They didn't have. They didn't finance it. And so if, if you compared apples to apples, even the houses, here's my favorite part. They kept going back to the house. House is expensive. House is so expensive.

[Adam Schaefer]

Your average track home now is like 2, 800 square feet.

[Sal DiStefano]

You know what the average size of a house was in the 90s?

[Adam Schaefer]

I would guess 50s? 1200 versus 900 square feet. Oh, 900 even smaller.

[Sal DiStefano]

Average house in America was 900 square feet in the 1950s.

[Adam Schaefer]

What is it now?

[Sal DiStefano]

2800.

[Adam Schaefer]

Oh man, I was right on there.

[Sal DiStefano]

So when you look at the price of houses, because that's what everybody. Oh, the cost of living. Houses, so expensive.

[Adam Schaefer]

Four times the house. House.

[Sal DiStefano]

Do it. Adjust it for inflation. Do a dollar per square foot. And here's what you're going to find. It's easier today than it was back then.

[Adam Schaefer]

So people don't like to hear that though.

[Sal DiStefano]

No, man don't like to hear because they don't want to give up. And I get it, but it's a terrible lie.

[Doug]

You don't want to become accustomed.

[Adam Schaefer]

One of the best books I ever read. I wish I found it earlier. By the time I found it, I had already kind of started to piece this together myself. Although it still was a good read. Millionaire Next Door, such a good old book. Been around forever. But. And I think a lot of the studies and the things that they reference in that book is like so important for, especially if you're a young ambitious person like I was, that was very much so attracted to that lifestyle and that level of income and things. And it's like if you don't figure this out, what you'll find out is that you just keep moving the goalpost, of course, and you're always driving towards something and you're always not happy or not enough because you just keep moving that. And the most wealthiest people are not who you think they are. It's the people that learned very early how to live well below their means. And then over time they've accumulated wealth and invested.

[Sal DiStefano]

Just to back you up. Just to back you up, Adam. The average family today spends considerably less time together than they did one or two generations ago. Okay? So today the average mom, dad and kids, if you add up the time they just spend together, eating meals, being together, it's less than they did two generations ago. Okay? Now here's the kicker. We have more time saving devices today than ever. We have devices in our home, on our phones, with our schedules that save us time like never before. But what do we, what we've done is filled that time with more distractions, entertainment and crap. So all these innovations have only what they've done is give. Given us less time with each other, yet we have more time saving devices. Yeah, we have more money and more stuff than ever. But compared to two generations ago, and here's my argument with my cousins, people are sicker physically, they're sicker mentally, more, and they're spiritually more ill today. Mental illness today is worse. Chronic illness is worse than it was back then. So we have more stuff, we have more money, but life isn't measurably better in many of these metrics. As a Result. And that's why it's such a lie. It's such a lie because then what happens is people, if they don't understand this and know this and they're unhappy, the button that they push is more money and stuff. It's because I don't have enough money. That's why I'm not happy. That's, oh, we need more things. We need a bigger house. We need. But it's a huge, huge lie. And so it's really important to understand this now. The, the other side of this is like, well, okay, well, I'm gonna live. You want me to live in a way that's so different from everyone else? Yeah, yeah, yeah. Because the data shows if you live like everybody else. In fact, rfk right now, listen, the.

[Adam Schaefer]

Uber, very uber successful people have figured that out.

[Sal DiStefano]

Yes. If you look at like for example, right now, RFK is speaking to Congress and he made this incredible point. He said, he's talking about kids health. And you know, for years he, he litigated against nonpartisan. He said 66% of kids are damaged in terms of their health. Like when it comes to autoimmune food allergies, when it comes to diabetes, like, it's true. Like, kids are way sicker today than they've ever been before. So we're in a place where it's like, okay, if you live like everybody else with all the stuff, then you're probably going to not be happy and you're probably going to be sick.

[Adam Schaefer]

Right.

[Sal DiStefano]

So in order to be different than everybody, you have to be different. Yeah, than everybody. And it's scary to be different than everybody, but I mean, it takes courage.

[Adam Schaefer]

God, I can't believe the, the square footage. The average square footage was 900.

[Sal DiStefano]

900. And they had more kids.

[Adam Schaefer]

That's crazy.

[Sal DiStefano]

They had more kids.

[Adam Schaefer]

That's crazy. We had more, more kids. Families had more.

[Sal DiStefano]

Everyone's like, everybody on the house. Yeah. It was a 900 square foot house.

[Adam Schaefer]

That's so crazy. 900 to 2800 is a huge difference.

[Sal DiStefano]

You can't find a 900 square foot house to buy. Do they even make them?

[Adam Schaefer]

Rarely.

[Doug]

Rarely Ever Call molecule homes.

[Adam Schaefer]

Now, actually, tiny homes are just what homes were in the 50s.

[Sal DiStefano]

Yeah.

[Adam Schaefer]

I mean, that's what a tiny home is pretty much. It's roughly that. Have you guys ever seen Doug, you have to look this up and see. You could if you guys haven't seen it, because the image to me is the, like the most powerful thing. I've seen this imagery before where they do heat maps.

[Sal DiStefano]

Yes.

[Adam Schaefer]

On how. Where you spend the most time in your. In your house.

[Sal DiStefano]

Yes.

[Adam Schaefer]

And they'll show like a four bedroom, 2, 800 square foot, and then like, it breaks up the percent. And it's like very eye opening on, like, how little square footage you actually need.

[Sal DiStefano]

Yeah. Just based off where you spend your time.

[Adam Schaefer]

Yes.

[Sal DiStefano]

People don't spend any time in like two or three rooms.

[Adam Schaefer]

I mean, this was a. So one of. One of the things I was always really proud of, Katrina and I, that we did was we postponed the, you know, settling down and like buying the home we'd live in for a really long time. And we got the opportunity. In the 13 years we've lived together, we've now lived in four, five different houses. And each time I've gone for different things. And if you were to have asked me in my 20s, what does my dream home look like and what do I want or need? You know, I could have. I would have painted this picture. It looks so different, especially size wise. Like, I really thought, like, that was for me, like, I wanted this giant house. And over the time of living in all these different houses, you know, I never had anything over 4, 700 square feet, but that's pretty freaking big. I realized, like, when we lived in that lunch square footage, there was rooms that I didn't go in for a year. I can even open the door. You know what I'm saying to it? It's like, like, what a waste that is. And so as we've continued to, like, change and then right now we're building out our house right now, like, we've really built it around. Like, what do we use? Like what. And that I don't need any more.

[Sal DiStefano]

The kitchen has got to be the most important room.

[Adam Schaefer]

The kitchen, family living room is. And that was what we did right now. This one, we blew out these walls. So it's just one big open space because that's where we might. We hang out 90 of the time. And then our bedrooms and then emphasize.

[Doug]

Yes. Your place. Where you're going to want to. Yeah. Spend money and comfort. And so, yeah, I know we did the same thing in the floor plan we have right now is absolutely the best. Like, we. And I've considered that heat map, because my first house, it was like there was at least two rooms that you just end up putting stuff in it and then it becomes storage. Or it's just like nobody's even using it. And you're just like, what a waste.

[Adam Schaefer]

Right. So is that it right there, Doug?

[Justin Andrews]

Yeah, It's a study that was conducted by ucla. And there are areas of the house, obviously, that don't get much use in this particular case, dining rooms, porches, things like that. Obviously, bathrooms get a lot of use.

[Sal DiStefano]

Yeah, yeah.

[Justin Andrews]

Kitchen, family room.

[Sal DiStefano]

Yeah, that's it.

[Adam Schaefer]

Yeah.

[Justin Andrews]

Living room, not so much.

[Sal DiStefano]

My dad said that. I remember my dad said that when I was a kid. My guy grew up poor in Sicily, okay. So they had very little space. He had to share a bed with his siblings till the day he got married. Okay. And I remember him telling me, he goes, you know, in America, you know, we make a lot of money and we have this big house. My parents house is like 2200 square feet, but to him was like a giant, right? He's like, we have this big house. He goes, and I never see my kids. He goes, when I was a kid, we always saw each other all the time because we had no. And he goes, and it was wonderful. We hung. We were always together. And as a kid. Oh, God, dad, you know, what are you talking about? He's right.

[Adam Schaefer]

Yeah.

[Sal DiStefano]

He's so right. You know?

[Adam Schaefer]

Yeah. I mean, I'm really trying to. This, this, you know, new phase of our life and this new. The new place that we're doing right now, it's. I'm really trying that. Who knows, maybe I changed my mind in a couple years and I'm like, I need more space. I mean, but right now I feel like I've learned that lesson and I'm really trying to create something that is like what we. What we need and, and not beyond that. And, you know, and. And our, Our money and funds could be spent in other things that we enjoy or give us joy in our life. I don't need to have the biggest house on the block just because. Because when in reality, it's like, like I'm not even gonna use all that stuff. So. Yeah, and I agree. It's a really. I'm sure we triggered somebody in that conversation because it's, it's. And I get it. Listen, you're 30 years old and you're frustrated because you look at the price of these homes and everything like that, but I don't know. Three millionaire next door, right?

[Sal DiStefano]

I bring it back to fitness. You want to be fit and healthy, you're going to be different from everybody. I think we all accept that. If you listen to this podcast, you probably accept that, like, I'm not going to eat like all my friends, but that's because I'm going to be fit and Healthy. It's like that for everything, unfortunately. So speaking of food, Doug, I tried the jerky you made from the butcher box.

[Adam Schaefer]

Oh, so good, huh?

[Sal DiStefano]

What cut was that again?

[Justin Andrews]

That is the flat iron steak.

[Sal DiStefano]

So you took flat. So you used the Traeger.

[Justin Andrews]

Yeah, I did flatiron steak.

[Adam Schaefer]

I sliced it really thin. Wait, what did you marinate it in?

[Justin Andrews]

So it was a recipe I got off the Traeger website. Anybody can find it. Just look for their bourbon jerky. And it's bourbon. It's got Worcestershire sauce, It's got a few other things in it. You marinate it overnight, put it on the smoker about six hours.

[Sal DiStefano]

So this is a total hack. Right. So you got. You get your grass fed meat from butcherbox. The cut you use, I think is the best one. Right?

[Justin Andrews]

I mean, I really like that cut.

[Sal DiStefano]

Okay.

[Justin Andrews]

It's very tender.

[Sal DiStefano]

You get that. You could buy a dehydrator on Amazon for cheap, by the way. You don't have to have a Traeger. You can buy a dehydrator.

[Adam Schaefer]

Exactly.

[Justin Andrews]

You can do that.

[Sal DiStefano]

And what a hack. Slice, marinate it, slice it up. You make yourself some jerky. Especially if you have a vacuum sealer. You have just made some snacks that will last you a year.

[Adam Schaefer]

Yeah.

[Sal DiStefano]

And they're high protein, healthy, minimally processed.

[Doug]

Right. Your kids preserve is added.

[Sal DiStefano]

It was the best jerky. It was homemade. It was the best turkey.

[Adam Schaefer]

Yeah.

[Justin Andrews]

And in fact, if you use a dehydrator, it's probably healthier for you. Oh, the smoke is probably not good for you. Yeah, it tastes great.

[Adam Schaefer]

I'm gonna smoke it.

[Doug]

I always ignore that.

[Adam Schaefer]

I mean, that's what I love about Traeger is that you. You literally put in. And I guess even if you don't have a Traeger, you have a different smoker, but you put in Traeger and then whatever recipe you're trying to make, and they've got at least 10 of whatever dehydrators.

[Sal DiStefano]

I think you leave them for like 12 hours, 24 hours like that.

[Adam Schaefer]

You smoke for how long?

[Justin Andrews]

Six hours is what it was called for. I think it's 180.

[Adam Schaefer]

180.

[Sal DiStefano]

Now, normally, what do you use that, that cut from butcherbox for? Because you ordered.

[Justin Andrews]

I do stir fry. Oh, yeah, Stir fry.

[Sal DiStefano]

So it's the stir fry, that's the one you want for stir fry?

[Justin Andrews]

Yes, for sure.

[Sal DiStefano]

Okay, I'm gonna start doing that. Because we always. We get the tri. We love the tri tip. Tri tip, tri tip all day long. We eat that all the Time and the ribeye. But I'm gonna start ordering that.

[Adam Schaefer]

I know I just got my butcher box yesterday, but it was from the last time that we had already. So I gotta have. And I told you guys that I'm gonna have Katrina change it. So I've still got another rotation before I get that box. That will have yours in there. And then I'm gonna do this because I want it for Max. You know, with kids it's really. With kids it's really tough because they don't have obviously access to a microwave and things like that. And so yeah, making snacks and meals that you know high prot. Good. Like we're always looking for hacks like that. And this, this will be a new one for me is to make our own homemade.

[Sal DiStefano]

I'm back on their gluten free nuggets kick again. I stopped them for a second because I was eating them too much.

[Doug]

I've increased that.

[Adam Schaefer]

Why are they so two bags of that? Every butcher box I eat, I eat them too much.

[Sal DiStefano]

That's why I just stopped. Well, yeah.

[Doug]

Ever eats the whole bag to his dome like in a day.

[Sal DiStefano]

Bro, you got.

[Doug]

You gotta calm down.

[Sal DiStefano]

You got two teenage boys.

[Doug]

They're just about crazy now. I'm not even gonna lie to you guys. It's. It's getting wild how much food is being consumed at my house. I'm like trying to keep up, like just to get my share now I'm like, it's. It's a fight.

[Adam Schaefer]

My, my best friend growing up, you know, I always, I always felt for his mom because she had the, the her husband and then two boys. And I obviously was around them a lot in junior high and high school. And it's like that's all she did was dude.

[Sal DiStefano]

The teenage.

[Adam Schaefer]

All she did full time job was like she was in the kitchen like preparing for the next meal or the dessert to come. And there was always something.

[Doug]

We'll see. And I'm trying to remind my wife though, I mean, you're gonna miss it, you know?

[Adam Schaefer]

Yeah.

[Doug]

So I'm sure if you have to reiterate that sometimes because this gets frustrating.

[Sal DiStefano]

I'm like, that's a lot teenage boy metabolism. Especially if they're athletes. It's like, what are you. Is this food? What is this disappearing? How does this even happen? Totally.

[Adam Schaefer]

Yeah.

[Sal DiStefano]

Crazy. Most kids vitamins are just sugary crap. It's candy. It doesn't even give your kids the right nutrients. And it's full of sugar. Well, Haya, health is different. This is a multivitamin. That we give to our kids. Not a lot of sugar and it's got the right nutrients that your children need. So go to their link. Go to hyahealth. That's H I yahealth.com mindpump on that link. You'll get 50% off your first order. All right, back to the show.

[Justin Andrews]

First question is from Ma Meyer, 16. What are your thoughts on Colostrum? Seems like it's getting popular and would love to know what you guys think and when or if, if you would find it useful.

[Sal DiStefano]

Colostrum, Interesting. This is the first milk that comes out of a cow when it has, when the cow has a calf and it's higher in growth factors, antibodies, it's got benefits for the immune system. It seems to have gut health benefits in humans. It's advertised, however, as something more than it actually is. Like if you, if you took oils, right? Yeah, like, yes, like Anabolic's a big one. Like Colostrum was a bodybuilding supplement back in the 90s. And the way they advertise it was like, you know, baby cows, you know, they grow so much in the first couple years of life and they say it was Colostrum. It's, it's good for you. If you could tolerate dairy, it's healthy for you.

[Adam Schaefer]

Is it Sal. Is it irrelevant if you're eating a maximum amount of protein intake on a daily basis or are the, are the benefits that all the studies show, does it matter where you are? Protein? Because a lot of times these things, they show these benefits in the context of a low protein diet or suboptimal amount of protein. And then adding Colostrum puts you to this new level versus if you were already eating optimal protein. Very similar to like EAA stuff, right? Like stuff like is it like that or is that does not matter.

[Sal DiStefano]

No, I mean it's got, it has compounds in it that are unique, especially for gut health. More studies need to be done, but they do find like, it helps people with like certain gut health issues. Colitis, diarrhea, it's been shown to help. So for gut health and immune system help health, it seems to be beneficial regardless. So it's a healthy product, it's a healthy thing to consume. But the way that they're advertising is like this magic thing. And to be honest with you, I think you'll probably get a lot of the benefits that you would get from Colostrum from raw milk as well. I know some people get real angry with that. So would this make a huge difference? It's Mixed anecdotally. For me, it's mixed. I can't have colostrum because it's dairy. So if I have it, it's gonna bother me just like milk would. But I've had clients use it and I'd say the results were mixed. I've had some clients say, oh, yeah, I notice a benefit to my.

[Doug]

But what if you get it from the actual source, like from breast banks?

[Sal DiStefano]

Yeah.

[Adam Schaefer]

Oh, yeah, Yeah.

[Doug]

I heard bodybuilders doing that.

[Sal DiStefano]

They were doing that.

[Doug]

I couldn't believe it.

[Sal DiStefano]

But I mean, like, if you look it up, you can see, like it helps with intestinal permeability, so helps close the junctions that can cause leaky gut syndrome in some individuals. It's. It seems to benefit. Be beneficial for gut microbiome. And again, it's got higher levels of some of the concentrates of antibodies, the IgA, IgG antibodies that seem to fight viruses and bacteria. So it's like a health food. I would say I would put it up there as like with a health food. So what would you get from it? Well, something similar like you would get from probiotic or other kind of health foods. If you can have dairy, I would say give it a shot. Now you could buy powdered colostrum supplements, but I think you can buy colostrum in milk, like in liquid form at certain grocery stores. I think Whole Foods sells it and that's where I would go. I would go with something like that and add it to your protein shake, see if you notice the difference. But this isn't like a top 10 supplement.

[Doug]

Super game changer.

[Sal DiStefano]

No.

[Justin Andrews]

Next question is from Greg Martorano. How did the overhead squat assessment become the go to for movement patterns and posture? What other assessments do you find to be valuable?

[Adam Schaefer]

Who picked this? Good question. Yeah, this is a good question.

[Sal DiStefano]

I don't, I love the squad. I don't think it's the go to for movement patterns, but it is a nice general assessment. Starting point, Right. So arms up, overhead you do a squat. When you start to see breakdowns, you'll be able to see breakdowns in ankle mobility, hip strength and mobility, stability. Yeah. The lumbar, the. The thoracic right shoulder mobility. So it kind of highlights a lot of potential.

[Adam Schaefer]

I don't think there's a. I don't think there's a single test for all highlight as many. I mean, it's more than that. I mean, you can see forward head. You could see shoulder issues. You can see spine, hip, knee, ankle, foot. I mean, it's the Entire kinetic chain. You get at least a glimpse into the entire kinetic chain in that. In that test. Does it mean that it's the end all? I mean there's a reason why we built Maps prime and we added to it, but it's a part of it. I think the squad assessment is the gold standard of like a single movement. But I mean there's companies like the name slipping me. Justin, I know you know the fms, FMS that are way more extensive, credible assessments. But a lot, it's a lot to take a client through every single time. It requires a lot of tools and time just to assess it. It. I think what we, I mean again, I'm obviously I'm biased but I'm very proud of what we built in Maps prime because not only is a squat assessment in there, but then there is a overhead wall test and then there's a windmill which what the, the squat assessment lacks is a deeper peering into the upper body. Right. So that's what the wall test does. And then there's no rotational component so it doesn't address all the planes where that's where the windmill comes in. So. So I feel like what we created with Maps prime is superior to that. And I think. And yet it's simple enough that you could do that to every client in a short period of time and get a very good look into their movement patterns.

[Sal DiStefano]

Yeah. But I do think it's a great starting point. Oh yeah, that's what it serves. A good trainer uses this as a starting point and then this helps point them into other directions to look closer. But it's not by itself the be all end all. But it is a great place to start and it's. There's a reason why the overhead squat assessment is. I think it's present in probably every major national certification if I'm not mistaken. Every single one has to look at.

[Doug]

Yeah, it'd be weird if they didn't have it.

[Justin Andrews]

Next question is from Lady McDeadlifts. I'm a 48 year old power lifter. How can I keep my joints healthy so I can continue lifting as long as possible?

[Adam Schaefer]

One of the best things she could do is to move. Move out of powerlifting temporarily. Totally. You know, isometrics mobility type training. Whenever I had a client that was really into powerlifting that would complain of this, it was normally solved just by phasing them out into a program, a unilateral program, an isometric, a multiplayer multi planar. And because they get so fixated on the core lifts which are incredible and move the needle and awesome. But if that's all, if you only move in those planes, you will end up having dysfunction in other places or at the very least start to see and feel joint pain from, from that. And so the simplest way, in my opinion, is to just incorporate a phase every year of a program that addresses unilateral work and isometrics and multiplanar stuff, which that would be like a mass performance.

[Sal DiStefano]

Yes. Powerlifting is this. Like all sports, it's extreme. So anytime you have an extreme pursuit, you start to either compensate or you kind of, you, you look past certain issues.

[Adam Schaefer]

Something's got to perform, something's got to give.

[Sal DiStefano]

So that's why you see power lifters or cyclists or tennis players as they start to get in their 40s that are real competitive, they start to wear knee sleeves and you just get really.

[Doug]

Strong in, in one direction, whereas like you're leaving the other components behind so that, that need to support you in, in, in other types of movements. And these are movements that are everyday movements you're going to experience just walking, you know, being in the shower in your car, and like an abrupt quick acceleration could, you know, then become an injury because we're so aggressively reacting. So it's just like training your body to, to be resilient and to adapt towards these other types of forces you're not experiencing.

[Sal DiStefano]

Y piece of advice I would give with this. Well, first off, if you look at the data, the best data that we have on how to avoid injury in a sport, and I say best data because it's the most data, okay. Shows that cross training, meaning training in different athletic pursuits or training in different ways, is a phenomenal way to avoid overuse injury. So that's kind of what we're talking about with powerlifting. Like, do movements that aren't involved in powerlifting, train in different planes of motion, work on stability and balance, you know, work on those types of things that'll help prevent issues. The second thing I would say is because you're an athlete, you're a powerlifter, your sport is to lift as much as possible is to not be so hyper focused on how much weight you can put on the bar all the time, because that will make you overlook things. Right? You feel a little bit of pain. Well, I'm going to foam roll a little more and push harder. Right? Right. Oh, it hurts a little bit. Let me try some knee sleeves. Let me get a tighter belt or whatever. And then the injuries start to, to pile on. So if you're not so laser focused on just the weight and you play more of the long game, then you're going to, you know, you're going to do better off. That's the challenge though, right? You're competitive. It's very. What makes you successful as an athlete is that laser focus.

[Adam Schaefer]

Yeah.

[Sal DiStefano]

But you know, when you get into your 40s, you got to play that long game and slow yourself down before you start to feel the problems. Once you start to feel the problems now, you got to go back and right. Fix things. But if you do this before then you're going to avoid them.

[Justin Andrews]

Next question is from CMOS23. How many years would you guys have stuck with this had you not been successful within a few years?

[Adam Schaefer]

Is that you all day? Those are fun questions.

[Sal DiStefano]

You know why I like this question here is because when I look back to when we started the show, we all had jobs. We all came in after work. We would be, we would record together like episode after episode till 10, 11, midnight and then, you know, all of us had to work the next day at 8am or whatever. And you know, I liked it. I loved it, I enjoyed it.

[Doug]

It was like therapeutic in a weird way.

[Sal DiStefano]

It was, it was enjoyable. So I think I would have done this for a long time because I enjoyed it so much and I think I would have seen value in it beyond money for a while. I don't know how many years that would have been. But I mean, we didn't wonder. We didn't even. We didn't make a single dollar for a year. Yeah, we didn't ask for a dollar for a year. So for a full year we worked.

[Adam Schaefer]

And then even when we started to make money, we, we didn't spend it. We kept it in a bank account, reinvested it in this place. So it really wasn't until year. Yeah, almost year three before we actually felt right. It, It's a fun question to speculate. It's real easy to say I would do it forever.

[Sal DiStefano]

No, that's not really cut.

[Adam Schaefer]

Right. But it's not. We wouldn't. But you also have to understand this like one, none of us came into this with this like, oh, it's good, we're going to be killing it the next month or anything like that. So we, we had, I think we had a very clear vision of this could take a long time and we're going to have to do a lot of reps and we're going to suck at the beginning. So we were, I think we were very ready and Prepared for that. I mean, I would at least have given it three years of not being successful. But within those three years, I still would have had to have seen some progress in us.

[Sal DiStefano]

Yes.

[Adam Schaefer]

You know, to keep me going. And I think that's what happened to us was that even though we sucked. Even though we sucked less. Yeah, yeah. You know, and people didn't know who we were and we weren't making any waves early on or making any money, I remember we would all. We could feel getting better. We could feel the feedback of more people telling us, thanking us, and oh, my God, that was so helpful. Oh, my God, I had no idea. So, because we were getting that feedback, even though the business part of it wasn't really cranking yet, that is enough for me to keep going. I mean, if I'm seeing if I'm getting feedback in any venture that I'm doing that, I'm improving, I'm getting better, I'm impacting people positively, even if the income isn't there, I'll figure that out. Which is what we were all doing. We all had other jobs, other incomes to. To figure the money part out so we could just focus on the getting good at the business part and helping people. So, yeah, I would have done that for a pretty long time and not been, you know, quote, unquote, successful if.

[Sal DiStefano]

If we didn't have families and we were younger, I would have done even longer because I enjoyed it so much.

[Doug]

Yeah.

[Sal DiStefano]

So enjoyable. I think, you know, one of the biggest, biggest mistakes or myths that people fall into when they start something new is like this, like, I need this immediate return.

[Adam Schaefer]

Yeah.

[Sal DiStefano]

Which is wild to me, especially when you're starting a business. I, If I started a business, I've been an entrepreneur since I was 23 or 24 years old. I expected five years of, of work before I really started to do anything. Five years. You say that to the average person now and they're like, oh, my God.

[Adam Schaefer]

Well, this, this is why I love why. And I keep, you know, parroting this because I think it's such. Such a powerful way to convey this to the, the generation coming up, or any entrepreneur for that matter, that the first three years is to learn phase. You're not even in the earn phase yet. You haven't even earned the right to be in the earn phase. You're still in the learn phase of a business in the first three years. So if you truly embody that, if you're going through that first year too, and you're struggling, you're not making Money and you're, that you're supposed to. Yeah. And I think there is this because, and it's, it's, it's worse today than it's ever been as far as this misconception of overnight success because some kid made a viral video and now he's got or said Haktua. And now a hundred million people are paying attention to them and then now they can pretty much make a T shirt line or any stupid business. And you know, they are now are an entrepreneur or they've created business, but they really haven't. They got, they got a ton of attention overnight for some reason, and they had something they could pedal or sell. And so they, for a small window, they made an income. It doesn't mean you built a business. And really building a business takes years. And we've, and this has been well known in the entrepreneur world for a long time that, that five to seven years is what it takes to build a business. And most people would say don't even expect to turn a profit until you're in year three. Which is why I like the, you're in the learn phase, the first three years, then you start to barely turn a profit. Year four, five, you're like, oh, I can feed my family. Six, you're like, oh, I got a legit business. So, I mean, six years and we, we've distorted that and everybody wants to be an entrepreneur and just think it's going to happen like overnight. Once they go famous on social media, it's like, that's not a business.

[Sal DiStefano]

99.9% of successful businesses took years to build. The 0.1% that sometimes we see had some crazy luck or some, you know, ridiculous thing that, and any of that 0.1%, many of them crumble under that type of growth because they weren't ready. You mentioned the Haktua girl, right? Blew up. Where is she now?

[Adam Schaefer]

Right.

[Sal DiStefano]

She didn't have any infrastructure. No, she didn't have a business.

[Adam Schaefer]

She didn't have a business. Just because you make money doesn't mean you have a business.

[Sal DiStefano]

That's right.

[Adam Schaefer]

That's right. And so, I mean, I, I would challenge people that, oh, man, I got a friend, he makes all this money on Instagram or this and that. Well, get back to me in 10 years. Yeah, you know, you know, so he figured out how to do something gimmicky on Instagram that gets the attention of all these people. And when you have that kind of volume, a percentage of people will just buy a thing from you for whatever reason or that you're likable. And so. But that doesn't mean you've built a good business.

[Sal DiStefano]

It's no different than resting your faith on the lottery. Oh, I'm gonna. I'm gonna play the lottery. That's how I'm gonna get rich. Okay, go play the lottery. I'll see you in 10 years. To see how rich you are in 10 years. It doesn't work that way, so it takes time. And I think, luckily for us, we had all been entrepreneurs.

[Doug]

Yeah.

[Sal DiStefano]

Because we had started this in our, you know, mid-30s, and we all had been entrepreneurs for so long that I don't think any of us had any expectations of anything.

[Doug]

There wasn't as many gurus out there telling you you can do it in 30 days.

[Adam Schaefer]

Yeah.

[Doug]

To be fair, there was ruined everybody's perception of what an entrepreneur really is.

[Adam Schaefer]

I mean, there wasn't as many, Justin. But they still exist.

[Doug]

I mean, they did.

[Adam Schaefer]

You know what I'm saying?

[Doug]

People bought their course.

[Adam Schaefer]

There's. They were definitely like, people.

[Doug]

We'd make fun of that. It wasn't like, so pervasive that, like, it's on your phones every day.

[Adam Schaefer]

No, you're right. You're right. It is way more popular today. I mean, this is. I actually. I mean, I love this question. I love this conversation because I've. This is a part that. It really excites me about where our business is going right now, because a big part of where our company is going is shifting into focusing and on entrepreneurs and train trainers, per se. Right. And anybody in the health fitness field that's trying to scale up a. A business in person and digitally, and I love helping them because there is this perception around this, you know, overnight success and going viral on Instagram, and that is not the philosophy that we teach from. It is. It is adding value to people's life. That is.

[Sal DiStefano]

That is building a sustainable career.

[Adam Schaefer]

That is how you build a career. And how you build a business is add so much value to other people's lives, the money will come. And if you focus on that and getting good at that and improving that, that you will have a sustainable business and income. If you chase all the shiny things and the fame and the attention and then go, oh, I'll. And then I'll sell T shirts or I'll sell a course or I'll sell a thing, maybe you get lucky. Maybe you're the 1% that figures that out.

[Sal DiStefano]

I don't know anybody that's gotten lucky like that. I know, I know. So Many people who chase the shiny things who now are in their 40s.

[Doug]

Maybe the pet rock guy, they're still.

[Sal DiStefano]

They'Re still not doing, I mean, I.

[Adam Schaefer]

Know quite a few people that have had success through gimmicky YouTube and Instagram stuff and they got millions of followers and they made some money along the way. Yeah, but none of them have a sustainable business. Yeah. And many of them are struggling today because they didn't, they didn't build it on those principles of what am I doing to add value to people's lives? And then not only one, figure that out and then two, how do I continue to do that and improve upon that? If you have that, that then you have, then you have a real legitimate business. And if you don't have that, that, that's what you should be trying to figure out. Start pivoting before you try and figure out how do I get a million followers?

[Sal DiStefano]

So the short answer to this is we would have done it for at least a few years before, at least.

[Adam Schaefer]

Three, at least three to four to realize that we weren't adding any value. And that's the part that I think is this is a hard pill.

[Doug]

You do have to move on.

[Adam Schaefer]

But if our people were constantly telling you, let's say we weren't making any money at all, but we're getting that feedback, we would have figured out, we would have kept going.

[Doug]

Still success, we would, we would define differently.

[Adam Schaefer]

Right? That's right. Right.

[Doug]

Because like we're getting that back.

[Sal DiStefano]

Look, if you like the show, come find us on Instagram. Justin is@mind pumpjustin. I'm @mindpump, distefano and adam's@mindpump.

[Justin Andrews]

Thank you for listening to Mind Pump. If your goal is to build and shape your body dramatically, improve your health and energy and maximize your overall performance, check out our discounted RGB super [e-mail] the RGB Super Bundle includes Maps, Anabolic Maps, Performance and Maps Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos. The RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee and you can get it now. Plus other valuable free [e-mail] if you enjoy this show, please share the love by leaving us a five star rating and review on itunes and by introducing Mind Pump. To your friends and family, we thank.

[Sal DiStefano]

You for your support.

[Justin Andrews]

And until next time, this is Mind Pump.