← Mind Pump: Raw Fitness Truth
Mind Pump: Raw Fitness Truth
2533: The Best Style of Workout if You Only Have 3 Days a Week & More (Listener Coaching)
01:14:45
Mind Pump Fit Tip: The BEST style of workout if you only have 3 days a week to try to burn fat, build muscle, and get lean. (2:05) More ALARMING news on microplastics. (17:57) Probiotics to improve the body’s immune system. (29:01) Justin’s...
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- [00:00]
T-Mobile Representative
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- [00:30]
Sal Destefano
If you want to pump your body and expand your mind, there's only one place to go. Mind Pump Mind Pump with your hosts Sal Destefano, Adam Schaefer and Justin Andrews.
- [00:43]
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 indpump media on Instagram. We picked some questions and we got to answer them all related to health and fitness. But this was after our intro. Today's intro is 57 minutes long. Now the intro we talk about current events, fitness studies, science, diet. We talk about family life. It's a good time. After that is when we got to the questions. Now this episode is brought to you by some sponsors. The first one is our place. This is cookware that contains no forever chemicals. It's healthy, durable, it looks good. This is the healthiest cookware you'll find anywhere. Go check them out. Go to fromourplace.com use the code mindpump. Get 10% off the entire stock, all their entire website by the way. Everything comes with a 100 day trial with free shipping and returns. This episode is also brought to you by Seed, the world's best probiotic. If you go to seed.com mindpump use the code 25mindpump. You'll get 25% off your first month's order of their daily symbiotic. Also, if you're a trainer or a coach or aspiring to be one, if you go to our link what is it? Trainerwebinar.com you can register for a free webinar. Adam and I teach coaches and trainers how to be more successful. On March 4th, we're teaching trainers and coaches how to use social media. How do you leverage social media to build a more successful business? Is totally free. Trainerwebinar.com we also have a promotion this month on some workout programs, Maps, Anabolic and the no BS six pack formula have been put together and discounted heavily. $59.99. You get both. You get both for that one low price. It saves you over $100 for that bundle. If you're interested, go to maps february.com all right, here comes the show. You only have three days a week you could work out in the gym. What is the best kind of workout in those three days a week to build muscle, burn body fat, and get lean? What is it? Well, I'll start with the first one. If your goal is simply aesthetic, you just want to look good. That's the main goal. It's going to be full body strength training on those three days, by the way. We have more suggestions for different goals, but let's start with that one.
- [02:57]
Adam Schaefer
Yeah, that's it. I mean, that's typically what our recommendation is for the average person, considering that that's what most people want to do. Most people that want to get in shape, what they mean by that is they want to look better. Right? I want to look better. Of course they'll, you know, I want to feel better. That comes with those things. But I don't know. When I look back at all the clients that hired me, almost all of them were concerned about aesthetics.
- [03:22]
Listener/Caller
They want to improve their physique, and they want to be defined and have, you know, muscles, you know, that, you know, presents well.
- [03:30]
Justin Andrews
Yeah. And here's the other part of it, by the way, to be clear. It doesn't mean you're not going to be improve your health dramatically. It doesn't mean you. It comes with it. However, if your primary goal is, like, I really want to see visible change. Strength training is, you know, it's akin to a sculptor working with a piece of clay. It's really the only form of exercise where I could target shape my body. Other forms of exercise, although they improve health and athletic performance, aren't nearly as specific or targeted. Like, I can think of four different exercises for each part of my body. Or I could think of 10 exercises that will help accomplish a particular look. Like, you want a rounder butt, you want a waist that comes in a little bit. You want better posture, you want more definition or shape in your arms or your quads or your hamstrings or whatever. Strength training allows you to target parts of your body and develop more versus the others and literally change the shape of your body. It also makes fat loss easier. And of course, body fat to an extent. Right. And I say to an extent because you need to have some body fat, but to an extent, you Know, being leaner or relatively lean, most people would agree looks well, looks good, right? So for men, that's probably around, you know, a nice fit body fat percentage probably sits around 14, 15%. For women, it's around 20%. Strength training is a really easy, in comparison to other forms of exercise, easy way to maintain fat loss. So if it's like aesthetics, which that's 100% why I said that, Adam. Every client I'd ever hired, although my job as a trainer was to help them connect the dots to health and longevity and sleep and libido. Like, the truth is people really just want to see the visual result. And strength training just produces that more than anything else.
- [05:17]
Adam Schaefer
I mean, I love this conversation too, because it highlights. If you've listened to us answer questions, a lot of times someone will ask a direct question, and we rarely ever just answer the direct question. We tend to always put it back on the person, say, well, what do you want to do? Because that same person who might ask of a specific question about, is this exercise better than that or should I do? This isn't enough information for me because you might also have, you know, performance goals or longevity goals or pain is trying to solve. And so when that is added to the equation, my thought process on the programming now changes totally. Like one, like, if all you care about just aesthetics, like, okay, yeah, that's a pretty simple kind of formula of, you know, three days a week we're going to full body. And within that, of course, there's some minor tweaks, but that's a pretty good, you know, scaffold to what we're going to do. But as soon as you start adding in other things like longevity, performance, specific goals that you want to also obtain, like now, the programming starts to change.
- [06:16]
Justin Andrews
It's no different than if I went to you, Adam, and I said, what's the best car for me to get? You don't want. You don't know if I want a car.
- [06:24]
Adam Schaefer
Do you want comfort? Do you want straight line speed? Do you want handling on that?
- [06:28]
Justin Andrews
Am I trying to transport my family of six? Am I trying to save gas? Am I going off road? Is this because I'm going off road? Do I? Or is it to look cool? I want to look really cool. Is it for luxury? Like, you have no idea. And so to give me the correct answer is almost impossible without more information. And that's the case here. But esthetics is the number one goal for most people. If they're being honest, they have other secondary goals. But people Tend to get motivated. And later on it does change. As people stick with it long enough, they start to find more value in other things. But initially especially it's like, you know, if I ask somebody, what are your goals and I dig a little deeper, nine out of 10 people will have an aesthetic component. Well, I want a flatter midsection or I want, you know, more muscle here or more shape there, or I want to have more sculpt or whatever. And strength training just does that. By the way, it's full body.
- [07:24]
Listener/Caller
Yeah. Three days mentioned that it's full body. It's not split. No. Which you said that deliberately because of what we've found in our own experience training clients as well. It's, there's a couple factors there in terms of, you know, getting the right volume for all the different body parts, but then also the rest in between. And a lot of times we tend to overdo it. We train. We over train when we just focus on that one muscle group for an entire day.
- [07:50]
Justin Andrews
Yes, yes.
- [07:51]
Adam Schaefer
There's also the thing that we're factoring in there that I'm not really talking about too is human behavior and the fact that people are going to miss workouts. Right. And when you know that and you know somebody's goal is aesthetics and we know that one of the ways to build the most aesthetic physique is balance, balance with the way you train, training volume and attention to all the muscles. And so if I have somebody on a three day a week full body routine and with the inevitable happens, Right. Which is they miss some days, it's not a big deal because we're always staying balanced with the way that we train.
- [08:22]
Justin Andrews
Yeah. So to, to just go deeper on. Right. So how many, how many weeks are there in a year? Does anybody know? Okay, there's 52 weeks in a year. And let's just say your, your, your goal is to work out three days out of all those weeks. Right. So that's 156 workouts. So 156 workouts if you're perfect, week in and week out, three days a week. Now, what the data will show, and we'll often get this, and I can argue against this as well, but I'm just going to, for argument's sake, I'm going to give them this one. What they'll say, what the data shows is if the volume is controlled, then if you train a body part once or twice a week, it doesn't make a difference versus three days a week. In other words, if I did nine sets for Legs on Monday, that would give me similar results than if I did three sets on Monday, Wednesday and Friday. So same total sets. Although I can argue against it and I can do it effectively. I'm not going to do it here. I'll give that to you. Fine. Nine sets on Monday is the same as three on Monday, Wednesday, Friday. But I don't know anybody except for the most dedicated lunatic fitness enthusiast that doesn't miss workouts here and there. So let's say 10%, which is very little. Most people miss 20%. Let's say 10% of those 156 workouts is missed. You've missed 15 workouts in the year. And what tends to happen is a.
- [09:37]
Adam Schaefer
Body part is neglected.
- [09:40]
Justin Andrews
The one you miss is the one you kind of like the least. Yeah.
- [09:42]
Adam Schaefer
And the one you probably need the most for a balanced aesthetic.
- [09:45]
Justin Andrews
That's right. So it's leg day for guys, or shoulders for, you know, arms for whatever. Right. So what ends up happening is you end up developing a less balanced body. You don't train the body as appropriately versus I'm hitting my whole body Monday, Wednesday, Friday, I miss one workout, I still hit my whole body.
- [10:01]
Adam Schaefer
Yeah.
- [10:01]
Justin Andrews
If I miss two workouts, I still hit my whole body. So three days a week, full body is ideal in this case, by the way, what you're probably looking at for most people, and this would take you. This would take you three to five years in terms of progress. I'm not making this up for three to five years. This structure. And there's a little more detail needed, but this kind of structure, three days a week, full body, would give you great progress, relatively consistent over three to five years. So for anybody listening who's like, oh, I need a more advanced routine, let's talk about that three years from now when you've been consistent, or five years from now when you've been consistent. But what your workout would typically look like is four to five exercises each one of those days. So Monday, Wednesday, Friday, you're doing about five, three, four. Sorry. About four to five exercises each of those days. You're focusing on the big gross motor movements each time. You're not doing these little isolation exercises unless there's a specific area you want to add a little volume to. And you're great. You're doing great. So that's like the perfect general routine for just aesthetics. Now, what if your goal is longevity? Right. What if your goal is like. Like, looking good is great. But what I want is, and I'll use a different word, Dr. Seeds actually corrected me the other day. I was on the phone with him talking about his peptide congress coming up in, in Las Vegas. And I was talking about strength training and longevity, which is gonna be part of my talk there. And he goes, I hate that word. I said why? And he goes, longevity refers to how long you're alive. He goes, or how long until you're not dead. He goes, I want to know how long you're healthy, vitality and vibrant quality of your life. So he calls it health span, which I like better. Right. Okay, so let's say your goal is overall health span, like staying healthy, mobile, functional, independent for as long as possible. Well, then what does the routine look like? I would say one day a week devoted to strength training, full body. One day a week devoted to endurance and stamina, and then one day a week that's completely devoted to mobility. I think that's a nice balanced three day.
- [11:57]
Listener/Caller
Yeah, it checks all the boxes for sure.
- [11:59]
Justin Andrews
Yes. That's going to kind of give you everything. By the way, the first workout will also give you longevity or health Spanish. Yeah, but this one is a little better because of the extra emphasis on endurance and mobility, which are also both, by the way.
- [12:11]
Adam Schaefer
I think it's important because I know somebody's in the Internet the way it goes, right. Somebody's going to try and argue or debate a point. There's, there's many ways that this can be put together. In other words, like, you could actually take a endurance component, a mobility component, and a strength component in three of the workouts of the week. And instead of like. But your point is that there needs to be some sort of emphasis put on endurance. There needs to be some sort of emphasis put on mobility, and then obviously there's some sort of emphasis put on strength. And if the overall goal is health span or longevity, then that, that means that you want a probably good even balance of the, of the effort put towards those three.
- [12:49]
Justin Andrews
Yeah. Now to add a little bit of what you said, if you did all three of those in one workout, it would start with mobility, go to strength, finish with endurance.
- [12:56]
Adam Schaefer
That's right.
- [12:56]
Justin Andrews
That order works best. But yeah, one day of each and you're really tackling all of the fitness components that contribute to health span in a very balanced, good way. And I think most people, especially as they get older or if they've been at it for a long time, they start to value this a little more and you start to see them start to place a little more emphasis on these especially mobility. Mobility work is so important. It's recuperative and it just maintains good movement. So now what if the goal is athletic performance? What if you're like, look, looking good's cool, health span's cool. But I want to be able to jump, run, I want to be able to move, play with my kids, you know, mountain bike, you know, hike, whatever, on the fly.
- [13:44]
Listener/Caller
I want to feel most more dynamic demand.
- [13:46]
Justin Andrews
Yes. I would say then three days a week would look like this. Some plyo work in the beginning, so some explosive work in the beginning. We'll get into detail with this. Two strength training lifts. Hit style cardio for about 10 minutes and that gives you three days a week. And I think that would give you a nice balanced routine that will kind of tackle all those components of athletic performance. Justin, this is your wheelhouse. How do you feel about that?
- [14:10]
Listener/Caller
I like that. And I think that again with the acceleration and with the plyometrics, this is where I like that. It's in the beginning and it's the focus and it's fatigue isn't a factor to that because this is where we have to like really re educate everybody in terms of jumping. And it's, it's really good to maintain that skill. And it's very much of a skill as you age that you want to maintain is you will in real life encounter, you know, a situation where you have to move fast or you have to grab something with acceleration. And so to train that is crucial that you don't hurt yourself, but also too to, you know, try to be the weekend warrior and still, you know, do some basketball, do some baseball, do some kind of a sport. You know, you're gonna have to train that way. And so, you know, that's a big part of it. And then obviously the strength training, we need to maintain the muscle strength and for us to actually produce and, and generate that force and then, you know, movement quality and making sure the joints are functioning properly and reinforced is huge.
- [15:14]
Adam Schaefer
So am I getting this correct? Every three days a week, you are only doing two main lifts in the workout.
- [15:21]
Justin Andrews
Yeah. Starting with plyo. Yeah, Doing some lifts, then you finish with hit.
- [15:24]
Adam Schaefer
About the only thing I would add with that, add to that is there would be an emphasis on mobility before plios.
- [15:30]
Justin Andrews
Sure. So a little bit of a mobility.
- [15:32]
Adam Schaefer
Mobility getting the body. Yeah.
- [15:35]
Justin Andrews
I mean, you know what that looks like. 10 minutes of mobility, 10 minutes of plyo, 40 minutes of strength training. 30. 40 minutes strength training and then finish with 10 minutes hit.
- [15:43]
Adam Schaefer
Yeah.
- [15:43]
Justin Andrews
That's a nice kind of follow up type by the way. The plyo just to emphasize nobody does play as right. Uh, you're not doing it to fatigue. It's not to get tired. The idea is to learn how to move faster.
- [15:54]
Adam Schaefer
Yeah.
- [15:55]
Justin Andrews
So one to three reps. Yeah. So like if I'm, if I'm doing like plyo jumps, which is most common plyo people are, you know, familiar with. I'm literally trying to jump as fast and as hard as I can. And I'm going to wait for a while until I feel like, okay, I can go real fast, hard again and do it again. And I'm doing like three of them. And then I rest for a while and try again. It's not about being tired. I shouldn't feel soreness in my muscles. I shouldn't feel fatigue. It's about learning how to explode and practice skill. Then you can move on to the more fatigue stuff later.
- [16:22]
Listener/Caller
And I didn't really cover hiit, but this is really the only place I see it applying like I'm not a big fan of applying HIIT for burning fat, but in this instance, if I'm trying to maintain athletic performance. If you're actually on the soccer field and you're running explosively for, for bouts, but you're still having to kind of manage that, that energy system, this is where hit is. Is definitely applies to that because we're ramping up the intensity, we're backing off, but we're still, you know, working on that endurance in that kind of a tempo and fashion.
- [16:53]
Justin Andrews
It gives you athletic based stamina.
- [16:55]
Listener/Caller
It's very good. It's a good pairing for athletes.
- [16:57]
Justin Andrews
And 10 minutes plenty if you did it right. It's like sprint for 20 seconds, cruise for 40 seconds, repeat. I mean that's, that's killing.
- [17:05]
Listener/Caller
It emulates what you do in your sport.
- [17:06]
Justin Andrews
Absolutely.
- [17:06]
Adam Schaefer
I mean, what's kind of cool about this conversation too, it highlights a lot of the philosophy, but philosophy behind how we have all these different MAPS programs completely. And if you are somebody who, man, I want all that. You know, this is why you would cycle through those programs throughout the year is that if you have we ever. We have a program that is focused in one of these areas more than. Right. Each one of these. And so this is an example of how you would run, you know, three or four different maps programs throughout the year to obtain each one of these. And then you have the, the complete package. Right. You're always sculpting a little bit. You're always working on some things that are performance related. And then of course always keeping in Mind health span, longevity in there. And so cycling through all that, I mean, that's the perfect. This is how, like, if I had a client who just came to me and like, let me kind of steer the, Steer those ship. Like they, sure, they have a lot of these things they'd like to obtain, but they're like, you know, all of it's important. So how do we do this? Like, this is. I'm taking them through all these cycles throughout, throughout the year.
- [18:08]
Justin Andrews
Totally. This is exactly how I trained most of my clients. Exactly because of what you said, Adam. Once they bought in to my coaching, even if their goal was just aesthetics, I would definitely go through phases of longevity based training or definitely go through phases of athletic training. Knowing that, hey, look, I'm going to. This person hopefully does this for the rest of their lives, right? Did you guys see. I think you brought this up off air, Justin as well. Did you guys see the alarming study on microplastics?
- [18:36]
Adam Schaefer
No, no, it's more step. More bad stuff.
- [18:40]
Justin Andrews
No, no, it's not more bad stuff.
- [18:42]
Listener/Caller
It's tying it to Alzheimer's or dementia.
- [18:45]
Justin Andrews
It's the worst. It's the worst thing you can imagine.
- [18:47]
Adam Schaefer
Well, I've known that because of Max Lugaver. I remember Max has, Max has been screaming that from the rooftops. How bad all the microplastics are that you're getting from. And the biggest offenders are the receipts, the pots and pans.
- [19:00]
Justin Andrews
No, that's. Those are xenoestrogens. That's all. We're going to get there too. We'll get there too.
- [19:04]
Listener/Caller
These are all the little micro plastics that you're inhaling and, you know, ingesting. And so these microplastics make it through your system, make their way into your organs. But a lot of it goes in your brain.
- [19:16]
Justin Andrews
Yes.
- [19:16]
Adam Schaefer
So explain this to me because I actually was under the impression they were like similar, if not the same. Like you're, you're. The, the, the kind of waxy plastic on the receipts, the Teflon. That's on.
- [19:29]
Justin Andrews
Okay, so there's chemicals that you, they, they get absorbed in the skin, right? Or through the mouth. Let's say use Teflon. Those act like mild hormones in the body or have hormonal type of effects or effects that we're not completely aware of or familiar with. But they, they interact with the body in ways that promote cancers or hormone issues or lots of things. Right now that we're connecting to them, they're known as forever chemicals. Microplastics, like dust Microplastics or nanoplastics. So think of like a. A big factory that's making bottled water.
- [20:06]
Adam Schaefer
Yeah.
- [20:06]
Justin Andrews
So it's. It's got the bottles and it fills it with water and it screws the cap on.
- [20:09]
Adam Schaefer
Yeah.
- [20:10]
Justin Andrews
Okay. Little bits, little dust of plastic.
- [20:13]
Adam Schaefer
Sure.
- [20:13]
Justin Andrews
You're Gets in the water.
- [20:14]
Adam Schaefer
Yeah, it's gonna get in the water. Sawdust come out.
- [20:17]
Justin Andrews
Yeah. And it's. You don. You can't even see it. You can't even. The only way you can get it out is like reverse osmosing, you know, osmosis filtering it or whatever. You don't even know. You can't taste it, but it gets in your system or, you know, breathing it in. From manufacturing, from toys, from clothing, from opening packages, from past, you know, plastic covering whatever we're breathing in. They're finding that they're accumulating in our body. And then here's the. Here's the.
- [20:42]
Adam Schaefer
Because our body doesn't find.
- [20:44]
Justin Andrews
This sucks. This really sucks. Ready for this? I'll read the title of this. Researchers found a spoon's worth of nanoplastics in human brains. The latest evidence that plastic is accumulating in our bodies. The brain samples had higher levels of plastic than kidney or liver samples. People who died in 2024 had more nanoplastics in brain samples than those who died in 2016. I mean, we're surrounded by. The environment that we live in is really not designed to make us healthy. And a lot of it's stuff that we're not. We weren't aware of until now. And it's like, how do you back out of some of the stuff? If we eliminate plastic, how do you avoid it?
- [21:29]
Listener/Caller
That's damn near impossible in this environment.
- [21:31]
Justin Andrews
Well, if we eliminated plastic today, more people would die than they would from nanoplastic, to be correct, to be accurate, because we need them. They're really good at containing things. They're very durable. They're not porous. And so we need them. But also what, like, how do.
- [21:47]
Listener/Caller
I mean, doesn't preventative, like all these things for preventing, you know, dementia and everything that we're alarmed and scared by. It's like it. It almost sort of makes it like nil. Like, what are you going to do? Like, it. You can change your diet, you can. You can change a lot of factors, but this is one of those. It just feels like we're. We're just inundated. Well, it's hard to avoid.
- [22:10]
Adam Schaefer
Is it? Or is it like the xenoestrogens where there are Top offenders. Are there things like, for example, I would think drinking out of a plastic bottle of water.
- [22:18]
Justin Andrews
They say that's.
- [22:19]
Adam Schaefer
That has to be one of the highest.
- [22:20]
Justin Andrews
Yeah. Plastic, you know, food that's microwaving, that's held in plastic. So like plastic wraps. It's probably.
- [22:29]
Listener/Caller
Yeah. You just have to make, like, radical change, because it really is. It's in everything.
- [22:34]
Justin Andrews
Like you.
- [22:35]
Listener/Caller
If you look at your house.
- [22:36]
Adam Schaefer
I know, but there's got to be food wrapping. I mean, I'm guilty of this. I remember Doug really calling me on it when we all first got together. Is like, know I've been doing the, you know, carrying your meals around forever. And I mean, the. The big brand that got super popular, the six pack bags, the containers they give you are all plastic containers. So I'm microwaving in plastic containers. Like, that was a. That's.
- [22:58]
Listener/Caller
That was a xeno.
- [22:59]
Adam Schaefer
That's a big.
- [23:00]
Justin Andrews
That's a xenoestrogen.
- [23:01]
Adam Schaefer
That's a big offender.
- [23:02]
Justin Andrews
Yes.
- [23:02]
Adam Schaefer
You know what I'm saying? So there's got to be microplastic big offenders.
- [23:06]
Justin Andrews
Water bottles, and I think is probably one of the big ones that people are aware of. But the other one, you can probably help yourself, I'm assuming, with really good air filters throughout your house.
- [23:18]
Listener/Caller
Yeah.
- [23:18]
Justin Andrews
Because of any of the circulating plastic dust that comes from.
- [23:21]
Listener/Caller
I can see that.
- [23:22]
Justin Andrews
And it comes from toys. You get your kid a toy. Right. That's not real fur on their fur. You know, they're stuffy or whatever. That's. That's all synthetic stuff. So there's gonna be dust on it. That's microplastics that we're all kind of breathing in. So I think you're. There are major offenders, but I. I'd say air filters probably help the most. And then making your body resilient against these things, which is, you know, exercise, diet. What does it say? Synthetic textiles. Wow. Oh, and the ocean. That's different. Well, yeah, yeah, that's different. I'd like to see what I just.
- [23:59]
Sal Destefano
Including in the ocean.
- [24:00]
Adam Schaefer
It's funny you brought this up, because I have a. I have a big air filter in. In my room that we use, and I use it daily. And I was just telling Katrina, I think where I'm due to change the filter on that. I don't know how often you have to change the filters on those things.
- [24:14]
Justin Andrews
They should tell you.
- [24:15]
Sal Destefano
They notify you.
- [24:16]
Justin Andrews
It'll tell you, like, the filter itself should show, like, a little red light or something like that.
- [24:19]
Adam Schaefer
Oh, interesting.
- [24:20]
Justin Andrews
Yeah. Yeah. So we have them throughout the house. But I didn't get them from microplastics. I got them for. Because of mold. Because, remember, we had to move because of mold. So I have them throughout the whole house.
- [24:28]
Adam Schaefer
I mean, even more reason why though. I mean, because.
- [24:30]
Justin Andrews
So I have one in every room of the house. Constantly running.
- [24:34]
Listener/Caller
You don't have to beef that up.
- [24:35]
Justin Andrews
In your house all the time. Constantly running all the time. But that brings me to another study that, that is now making the rounds. Some scientists are now saying that dementia may actually be autoimmune. It may actually be an autoimmune condition. Now, the reason why I think it's.
- [24:53]
Adam Schaefer
Connected, if that's the case, then isn't it. Wouldn't it be considered reversible or at least be able to improve?
- [24:59]
Justin Andrews
Well, we do see this sometimes in some.
- [25:02]
Adam Schaefer
Do we? Somebody who's got dementia sometimes you see.
- [25:04]
Justin Andrews
Go back, not like that. But we do see improvements, improvements in their symptoms. And what they think is that the beta amyloid plaques are really just because we're attacking the brain. Because now the reason why I'm bringing it up now is if you're building up microplastics in the brain.
- [25:22]
Listener/Caller
Yeah.
- [25:22]
Justin Andrews
That would make me. That would lead me to believe that that could trigger an immune response in the body to where the body then attacks brain a little bit and can cause those types of issues.
- [25:33]
Listener/Caller
How do you get rid of the microplastics in your brain?
- [25:36]
Justin Andrews
I have, I don't know, give a.
- [25:37]
Adam Schaefer
Bro if it's there.
- [25:38]
Justin Andrews
I think it's just stuff.
- [25:39]
Listener/Caller
Well, that's the thing. It's like didn't in the study.
- [25:42]
Justin Andrews
They're.
- [25:42]
Listener/Caller
They're showing how many people with dementia they studied that had micro plastics in their brain. They had more. It was more volume.
- [25:49]
Justin Andrews
Uhhuh.
- [25:49]
Listener/Caller
I'm like, wow. You know, like they had no idea that was the case.
- [25:53]
Justin Andrews
Well, so there's a couple things. So with autoimmune issues. One is, you know, if you have a healthy microbiome, you know, if you were born naturally, if you're breastfed, if you're. If you have pets. Pets actually are really good for children to grow up with this. They see children who grow up on farms around. Pets have less hormetic effect. Yeah. Because I think they're exposed to more things like ultra clean environments tend to cause autoimmune issues. Vitamin deficiencies can make things worse. Vitamin D, certain nutrient, other nutrients. I'm not familiar with other ones, but vitamin D being one of them. So I mean, and then, you know, staying fit, strength Training, not being overweight, all have these kind of protective effects on autoimmune issues. But, you know, autoimmune issues is like one of the biggest issues in modern societies that just is exploding. That many of them didn't exist. You know, that's the crazy part. A lot of them didn't exist. I know RFK was speaking to Congress and was kind of bringing this up, and what he said was true, like, two generations ago. Like, we'll just talk about food allergies. They were rare. Yeah, food allergies alone were rare. Psoriasis, asthma even was more rare. And asthma has been around for a long time. So, you know, it's pretty crazy. You brought up the xenoestrogens. Yeah. One of the biggest offenders is cookware.
- [27:18]
Adam Schaefer
Yeah.
- [27:19]
Justin Andrews
The company that we work with, our place is amazing with this. They don't use forever chemicals, but you're not sacrificing the. The. The usability of their stuff because you can go cast iron, which is fine. But cleaning cast iron, some people are like, yes. You know, it's tough. They. There's. Have you guys used their. They're like, yeah, their stuff that doesn't stick or what is just as, like, easy to clean.
- [27:42]
Listener/Caller
Effective. Yeah.
- [27:43]
Justin Andrews
Just as easy to clean as the chemicals.
- [27:45]
Listener/Caller
The chemicals on it.
- [27:46]
Justin Andrews
Yes.
- [27:46]
Adam Schaefer
What do you know what they're actually using?
- [27:48]
Justin Andrews
Is this ceramic, though?
- [27:49]
Sal Destefano
Yeah, ceramic.
- [27:50]
Adam Schaefer
Is that ceramic on there?
- [27:51]
Justin Andrews
It costs a little more.
- [27:52]
Adam Schaefer
Is that why. Okay, that I'm gonna say why does not. It doesn't make sense to me. Because the product is as good or better.
- [27:58]
Justin Andrews
You could buy a cheap Teflon pan, dude.
- [28:00]
Adam Schaefer
So that's what it is.
- [28:01]
Justin Andrews
Yes. But their stuff is solid. And you know, cookware, if you get good quality cookware, like, it should last you a lot. Like a cast iron.
- [28:10]
Adam Schaefer
They have cast iron too, though.
- [28:12]
Justin Andrews
They do.
- [28:12]
Sal Destefano
Well, yes. The ceramic coating is on cast iron.
- [28:15]
Adam Schaefer
Okay.
- [28:16]
Justin Andrews
And then they also have just cast iron without the coating. Right.
- [28:19]
Sal Destefano
I believe they do. I haven't checked on it, but, like.
- [28:21]
Justin Andrews
Cast iron is so, like, the longevity is so crazy. Like, go get past another lifetime.
- [28:26]
Sal Destefano
Oh, yeah, lifetimes.
- [28:27]
Justin Andrews
Like, my grandma's cast iron stuff we could still use.
- [28:29]
Listener/Caller
Yeah, you pass that on.
- [28:30]
Adam Schaefer
That's mostly what we cook on. It's rare that I don't use it. Really? Yeah, you use them for everything.
- [28:35]
Justin Andrews
Even for scrambling eggs or do you use.
- [28:37]
Adam Schaefer
Because, I mean, because they say, what? A little bit of the iron that gets in there is all good for you anyways. Right. So it's like, I'm not really Worried about it.
- [28:43]
Justin Andrews
But our place does a good job because you know, I, in the morning I make breakfast for everybody and I have their, their version of a non stick and it's bro, I wipe it with a napkin that comes off and super, super.
- [28:55]
Adam Schaefer
I was wondering why the it makes sense that it's going to be a little bit more expensive than what the railers. Because it did make sense. Why wouldn't every company go that direction? But of course it's going to cost a little bit more to do that.
- [29:06]
Justin Andrews
100%.
- [29:07]
Adam Schaefer
Their stuff is fire though.
- [29:08]
Justin Andrews
It is.
- [29:08]
Adam Schaefer
I didn't realize how popular they are. I mean I was unaware of the company until they introduced themselves to us. And I remember when I first started carrying it like I have a bunch of family members that have already been purchasing from them for a long time.
- [29:20]
Justin Andrews
Yeah.
- [29:21]
Adam Schaefer
So I didn't realize how big they are.
- [29:24]
Justin Andrews
It's like super well regarded with health chefs in the health space. Professionals in the health space. Precisely because. And then I brought up, you know, microbiome for autoimmune issues. You know, a couple things you could do for that besides stuff you couldn't control. I brought up like, you know, how you were born and if you were raised with animals and stuff like that. But probiotics, like a really good probiotic has been shown in, in many cases to improve the body's immune system. People think immune system and they automatically think making it more aggressive. Autoimmune issues are immune systems that are.
- [30:03]
Listener/Caller
Too aggressive, hyper aggressive.
- [30:04]
Justin Andrews
Yeah. You want an immune, you want an immune system that is smart, that knows when to attack and when it's time to attack, to take it out and also knows when to back off. An immune system that's not good doesn't know when to attack or attacks when it's not supposed to. And probiotics or beneficial bacteria or this is an easy way to improve that. You could take like seed. We work with seed. I mean in my opinion, the best probiotic I've ever seen just from the data and the people behind it and personal, just my own anecdote. But that's one way you could get a more balanced, smart immune system is you take that at night. That's it. Take two capsules every night now.
- [30:44]
Adam Schaefer
Something like that. Sal, is it. That's something that over time it builds up and gets better and better and better. Right. It's not like one of those things because I think I've heard, heard people like where they're like, they'll try something like oh, I didn't Feel anything. It didn't do anything.
- [30:57]
Justin Andrews
No.
- [30:57]
Adam Schaefer
Over time, it's like, oh, you have to allow that. That good bacteria to build up over time to start to really start to notice major differences.
- [31:04]
Justin Andrews
Yes. And also there's a cumulative effect. It also balances out the other aspects in your gut. For example, fungal infections. Right. So if you're, you know, yeast infections or athlete's foot or whatever, when you have a balanced microbiome, those things don't happen.
- [31:24]
Listener/Caller
Isn't it after you do, like, antibiotics and.
- [31:27]
Justin Andrews
Yes, do that.
- [31:28]
Listener/Caller
Like a lot of times, fungal. It kind of takes over these fungal infections.
- [31:33]
Adam Schaefer
Oh, I've never. I've never connected that before.
- [31:35]
Justin Andrews
Oh, yeah, antibiotics.
- [31:36]
Adam Schaefer
That makes sense. They've already connected that.
- [31:38]
Listener/Caller
Right.
- [31:38]
Justin Andrews
Yeah. So. So I mean, like. Like athlete's foot, Right. Very common.
- [31:41]
Listener/Caller
Yeah.
- [31:42]
Justin Andrews
You know, you're on antibiotics. It's very common to then get athlete's foot or yeast infection.
- [31:46]
Adam Schaefer
So I remember I. So I got athlete's foot when I was in high school as a kid, and now that makes me wonder, did I just come off of. I didn't. Obviously, back then I wouldn't even have been able to connect those dots, but it would have been interesting to think because it wasn't something I had a lot or experience. But I do remember getting athlete's foot in high school. And it would be interesting if it was like, right after, like a doctor prescribed me antibiotics or not.
- [32:07]
Justin Andrews
So here's why. What happens is you have. You have a balance of bacteria and fungus in the body, and they check each other. So when you get rid of. When you wipe out all your bacteria because you take an antibody, antibiotics, like a nuke just kills almost everything. Then you have these opportunistic, you know, fungus or other bacteria that then can take over. So, like C. Diff. Have you guys heard of C. Diff before?
- [32:32]
Listener/Caller
Yeah.
- [32:32]
Justin Andrews
Okay, so this is a. Is a deadly infection that you'll see in care homes where elderly people go on antibiotics, then they get C. Diff and they die. Because it's. Because it could. It could definitely kill you, cause lots of damage.
- [32:45]
Adam Schaefer
Wow.
- [32:45]
Justin Andrews
Yeah.
- [32:46]
Adam Schaefer
That's crazy.
- [32:46]
Justin Andrews
Anyway, speaking of damage, I gotta tell you, so Justin, that's outside yesterday out there filming his work. Sorry.
- [32:54]
Listener/Caller
I love the transition damage.
- [32:57]
Justin Andrews
He was. So, Justin, you're feel. Can we talk about what you're. What you're getting? I mean.
- [33:01]
Listener/Caller
Yeah, let's. Let's talk about it.
- [33:02]
Adam Schaefer
He's shooting a series now, right?
- [33:04]
Listener/Caller
Yeah, I'm gonna shoot series. Adam just finished up his. And so I was trying to Think of something to do that I was interested in. And so I decided I was going to do, like, a performance of strength goal and just start to bring back a little bit of the intensity and get after it. I've. I've been cruising for quite some time.
- [33:23]
Justin Andrews
So can we talk about what the goal is?
- [33:24]
Adam Schaefer
Yeah.
- [33:25]
Listener/Caller
So it's the 315 push press. Like, I'm trying to overhead press.
- [33:29]
Adam Schaefer
Have you ever done that?
- [33:30]
Listener/Caller
I've never done it.
- [33:31]
Adam Schaefer
Oh, wow.
- [33:33]
Listener/Caller
275. I've never done 315.
- [33:35]
Justin Andrews
Of course you're gonna pick a goal you've never done before. Justin's like, yeah, yeah. Yes.
- [33:38]
Adam Schaefer
That's not what I did. I was just like, well, you can't.
- [33:42]
Listener/Caller
Get me interested otherwise. I don't know. Like, that's just how my. My mind works.
- [33:47]
Adam Schaefer
Wow, bro.
- [33:48]
Justin Andrews
315 overhead push press is ridiculous. Yeah, that's a lot, dude.
- [33:53]
Listener/Caller
It sounds stupid.
- [33:54]
Justin Andrews
Like, I don't know if I could bench that right now. Put it up above my head. So anyway, he started, bro, the contrast between. And I have my own. And you guys pick on me, too. But you guys are both so funny. You had your series. People don't know. Adam did a series where he, you know, he used to be an IFBB pro, lost all this muscle because he kind of got out of it. Then he's like, I'm going to gain some of it back in the muscle back, and I'm going to show everybody how little work it takes if you do it right to do it. And so Adam's model is always, you know, do the least amount of work to elicit the most amount of change, which he definitely exemplified it right in his series. Right. So he's outside. You know, he'd be out there doing, like, you know, two exercises. Right. And you go home. Right?
- [34:28]
Adam Schaefer
Yeah.
- [34:29]
Justin Andrews
And it worked. You could build back 20 something pounds of muscle is great. But that's Adam's philosophy. Justin's philosophy.
- [34:34]
Listener/Caller
Yeah.
- [34:35]
Justin Andrews
Is the opposite.
- [34:35]
Adam Schaefer
How much could I take?
- [34:36]
Justin Andrews
What's the most amount of work I can do? Look at my body. I mean, he was out there beating the ships.
- [34:43]
Listener/Caller
I see.
- [34:44]
Adam Schaefer
That's.
- [34:44]
Listener/Caller
That's not true necessarily. That's your guy's perception. Yeah. No, I actually prepped myself going into this ahead of time. So it wasn't like I was just doing this raw dogging from nothing to, you know, all this volume, all of a sudden intensity. But I did. What got me the most was doing lunges. Dude, I have not done lunges and I can't Tell you how long.
- [35:08]
Justin Andrews
Yeah, and so they'll make you.
- [35:09]
Listener/Caller
So immediately as I went through those, I was like. My hamstrings were just screaming at me and I'm like, oh, my God, this is so stupid. Like, why am I so weak?
- [35:17]
Justin Andrews
All I know is I walk out there and I. He. I'm listening. I can hear Justin talking to the camera. Because it's just, you know, he's talking to camera, talking about what he's doing.
- [35:24]
Adam Schaefer
Yeah, yeah.
- [35:24]
Justin Andrews
By the way, his series is gonna be they're both yours was great to watch. He's gonna be fun to watch too, because Justin just needs a. I mean, he's a legit animal. I mean, I'm gonna give him some. Some props here. He's gifted athletically. I know you don't like it when I. Not we say anything good about you.
- [35:38]
Listener/Caller
Yeah, don't say that.
- [35:39]
Justin Andrews
But so. So. So he's a. He's a moose. Okay, So I hear. I overhear, right? So it's 45 minutes later, he started to work out. Maybe 50 minutes ago, maybe I'm in here filming some green screen work with Doug, and I think he. I thought he was done, right? So I go out there and I.
- [35:53]
Adam Schaefer
Hear him.
- [35:56]
Justin Andrews
And he's talking to the camera, I think. So I think I'm going to add something else. We should probably add more. Let's add this thing to him. Like, oh, my God.
- [36:04]
Adam Schaefer
You guys would be proud. I want to know from Dylan, how many mobility and exercises did he teach yesterday? Can you count?
- [36:14]
Justin Andrews
He did do stuff with the mobility stick.
- [36:16]
Adam Schaefer
Oh, yes. There was at least. I saw at least four or five. There's four before I even left. There's like four or five things already. Mobility, though, and he was just getting started. Yeah.
- [36:26]
Listener/Caller
Yeah, you're right. It was. It was long winded. I'm learning from that. You know, that was my first stab at it, like, because I was, like, trying to balance between explaining it and then also just doing what I do. And it's just so different for me because I'm just like. I just go and like, let's go. I'm gonna get after it.
- [36:43]
Justin Andrews
Yes, you do. And that's why I said, how did you.
- [36:45]
Adam Schaefer
How did you. So I found it because it was. It was even new for me, the way we did that format. How do you like that kind of format of like, you're just kind of. They're kind of following you around the workout and you're kind of teaching as you go.
- [36:55]
Listener/Caller
I thought I was gonna hate it, but it actually wasn't. It just reminded me of training somebody or like having a workout partner kind of hanging out. It wasn't bad.
- [37:05]
Adam Schaefer
I felt it is more our style. That's why I liked it. I liked. I liked it because it's like when we have to, you know, audience doesn't. Maybe they know. I don't know. But, like, you know, when you shoot content, a lot of times it's like you go in with this goal of like, oh, you got to have this hook. And then you got it this long.
- [37:21]
Listener/Caller
Yes.
- [37:22]
Justin Andrews
And it's like, we were trainers, dude, for years.
- [37:24]
Adam Schaefer
Yeah. This is not a strength of ours. Right. That's not a. It's like, that's not how we. We didn't get into this. Like, can we go viral and figure out all the algorithm? It was just like, listen, we've been doing this for a long time. We're pretty good at it. We've taught and helped a lot of people. And, like, can we. Can we help others? Right. So that format of where you have to, like, shoot a video for YouTube in a short period of time and try and hook and do all the things is still this day. I hate it. It's my least favorite thing to do in the business. But the way we did my series and the way I. Justin's doing his series, it's more of this, like, follow me along and you to kind of peer into how you would talk to a client or. And that I liked. I. I really. I really enjoyed that process more than I thought I was going to. So I was curious and I know you hate the YouTube thing as much as I do, if not more. Yeah.
- [38:09]
Listener/Caller
Yeah.
- [38:09]
Adam Schaefer
So how did that feel doing it? Like, that.
- [38:12]
Listener/Caller
Much better. Yeah. Again, like you said, we've done a lot of different formats, and for me, it's always awkward because I'm. I'm trying to balance between, like, hey, do I entertain you or am I teaching you something? Or, you know, I have to, like, provide some value. And. And this was nice because it was just like, well, this is why I'm doing this. And. And then it just kind of naturally came out in terms of personality or whatever. Like, it just. It was a little more relaxing in terms of, like, what. Them just kind of following me around and doing my thing versus me. Like, you know, I have to teach and then I have to have this hook and I have to have this.
- [38:49]
Justin Andrews
And what's your. What's your push press now? Do you know, do you have any idea what you could probably put.
- [38:53]
Listener/Caller
Not even close to 315. But it. I could. I could easily do 225.
- [39:00]
Adam Schaefer
Oh, you can get 225 right now?
- [39:01]
Justin Andrews
Yeah. Why is he so strong?
- [39:03]
Adam Schaefer
I couldn't do that.
- [39:04]
Justin Andrews
So. So 225 and you're gonna try and get to 315. And how long do you. What do you think? Like, three months? Two months?
- [39:09]
Listener/Caller
Three months? I'm giving myself three months, bro.
- [39:12]
Justin Andrews
If you get even anywhere close. That's crazy.
- [39:15]
Listener/Caller
Well, what's weird is, okay, this is. And again, I have adopted this philosophy, and it's not like, you know, completely what I used to do, like, in terms of I just slam everything at once and just hope for the best. So I tried to actually write it out and I actually tried to make sure that I'm like, here's my targets, here's my goal, here's my exercises. I'm gonna focus on. This is the whole philosophy of the first month, and then here's the second month.
- [39:43]
Adam Schaefer
You've already done that?
- [39:43]
Listener/Caller
Yeah.
- [39:44]
Adam Schaefer
Okay.
- [39:44]
Justin Andrews
So.
- [39:45]
Listener/Caller
Yeah, and so I was trying to kind of highlight that in the video. Like, this is why I'm doing this. And I'm just trying to. To really reinforce the. The structural support of my shoulder girdle. And so it's like everything I'm doing is like the function of the shoulder. Let's get stronger aspects of that.
- [40:02]
Justin Andrews
And that's why I saw you doing the overhead carries and stuff.
- [40:04]
Listener/Caller
Overhead carries and. Yeah, and I was doing isometric holds and, you know, one arm stuff with long lever and. And so. Yeah, and then the next one is going to be a little bit more. I'm gonna stress test that with some chaos training. So you'll actually see like bamboo bar and you'll see like, you know, rubber band stuff where I'm like trying to do push ups on top of it and like, things like that. That actually makes sense for the goal. For this goal, bro.
- [40:30]
Justin Andrews
It's gonna be so rad.
- [40:31]
Listener/Caller
Yeah, it's so. It's like, it's. It's different stuff. I would. We probably wouldn't even program in our maps programs. It's just very much like specific to this goal.
- [40:40]
Justin Andrews
I bet a lot of people would love to PR an overhead push press. I in my. Okay, so of all the lifts someone can do. I just showed you guys a video today of someone Olympic lifter of all the lifts somebody can do in the gym. That impressed me. And they're all impressive, some more than others. Being able to lift something over your head. Standing for me is Just the greatest expression of like you're just strong. Like you can pick some up and put it up over your head. Well, yeah, you just have a strong body.
- [41:04]
Adam Schaefer
Well, think about that. Okay. So yeah, the overhead press, they, they we call that the squat of the upper body.
- [41:09]
Justin Andrews
Yeah.
- [41:10]
Adam Schaefer
And we know the reason why the squat is king is because of all the added benefits of that. And if you can, if you have really strong squat, you've got probably pretty strong quads, pretty strong hamstrings, decent cat like your back.
- [41:22]
Justin Andrews
Yeah.
- [41:23]
Adam Schaefer
Your back like core. Like you kind of get a little bit of everything with it. I think the same thing is included in why it's so impressive is that if you have a really, really strong overpriced, you could pretty much do everything else pretty damn good.
- [41:32]
Justin Andrews
There's also something primal about it. If you ask a kid, if a child were to, to demonstrate how strong they were, they are, they would instinctively try to lift something above their head.
- [41:42]
Adam Schaefer
Yeah.
- [41:43]
Justin Andrews
It's also the way that strength athletes always competed back in the day at the, you know, the bronze era or whatever they call it of bodybuilding or strength training. That's how they competed. Who could lift the most weight above their head?
- [41:53]
Listener/Caller
It was their head.
- [41:54]
Justin Andrews
Yes. It wasn't how much you lift off the ground.
- [41:56]
Listener/Caller
Yeah. Honestly I want to take back the whole like how much you bench like to overhead press because it's more, honestly I think it's, it's more impressive to me because yeah I've, I've gotten decent with, with bench press. But it's just like that it translates but doesn't translate damn near as much.
- [42:12]
Adam Schaefer
Nowhere near. If you get a 315 push press benching is going to be like nothing.
- [42:18]
Justin Andrews
Yeah.
- [42:18]
Adam Schaefer
You're gonna bench will be by as a byproduct. Even if you don't even bench that much. Listen during this process you'll, and you'll, you'll have a good bench from having that a guy that where the other, the other way is not true. You could have a 400 pound bench press. You're not as strong overhead press.
- [42:33]
Justin Andrews
You can listen, the guy who could push press 315 is stronger than the guy that bench 405. I'll say that all day long. Just generally speaking. Oh yeah. Just generally speaking.
- [42:41]
Adam Schaefer
I can get behind that.
- [42:41]
Justin Andrews
Yeah.
- [42:42]
Adam Schaefer
By the way. So if the audience is trying to figure that out, that's like somebody who squatting delay pressing.
- [42:48]
Justin Andrews
Yes.
- [42:48]
Adam Schaefer
So I tell him just in the world a guy who could leg press a thousand pounds or the guy who could squat 400 pounds. It's like the guy with 400 pound squat is better than a thousand. Thousand pound leg press guy.
- [42:58]
Justin Andrews
100.
- [42:59]
Adam Schaefer
I mean it's similar to that.
- [43:00]
Justin Andrews
So when I was looking at the contrast between you guys and I was laughing and you're both, you're both amazing and I was like, what would mine be? Mine would be what can I take? What do you think? Can I take 100?
- [43:14]
Adam Schaefer
100. That would be this guy. I would have been on today. We're jabbing, Justin and I. This guy comes in today.
- [43:21]
Justin Andrews
Yeah.
- [43:21]
Adam Schaefer
Okay. And if you've been listening to the podcast long enough. Okay, you, you've heard me and Justin probably T sales about his Lululemon bag. That's what it used to be. That's what I'm saying. I'm referring, I'm talking about the progression. So the audience.
- [43:37]
Listener/Caller
Okay, so let's start with that. That's like this size right here. Yeah, it's a little, little like handbag.
- [43:42]
Adam Schaefer
Yeah. So that's what it used to be and then it became this like little tiny kind of duffel bag and. Or no, like a little cooler and a little, a little cellucor.
- [43:51]
Listener/Caller
Remember?
- [43:51]
Adam Schaefer
Oh yeah. And the.
- [43:55]
Listener/Caller
Yeah, yeah.
- [43:56]
Adam Schaefer
And now he comes walking in today. So this, the, the hormone and peptide stack has gotten so big. Now we need a full size with two compartments on the outside, two small children in. It is like now. And it. I. It was new. We saw it today.
- [44:12]
Listener/Caller
Kilos of cocaine.
- [44:14]
Adam Schaefer
Well, you have that many peptides you're taking you that you need a double bag.
- [44:17]
Justin Andrews
I don't walk around peptide. Listen, my wife, kids got that for my birthday. It was my birthday yesterday.
- [44:23]
Adam Schaefer
I'm pretty sure you're keeping transcendent business by yourself.
- [44:25]
Justin Andrews
No, no, they're cutting, we're cutting short margins. They're going to lower our sponsorship. No, that bag has my lunch in it and it does have supplements in there. My, my wife and kids got it for, for father's day. So now instead of two bags, I have one bag.
- [44:41]
Listener/Caller
That's nice.
- [44:42]
Justin Andrews
Speaking of peptides. Okay, there are a couple in there.
- [44:45]
Listener/Caller
What's in your stack?
- [44:46]
Justin Andrews
You know you could. So BPC157, KPV, GHKCU. I'll explain what they all are. You can take them in an oral form capsule. So BPC157. Good for overall healing recovery. Most popular peptide inject. People typically inject it if you take it orally. Really good for the gut. But there's probably some also systemic effects. KPV Very good for gut health. So that's why it's a good capsule. And then GHKCU skin and hair.
- [45:14]
Adam Schaefer
I didn't know that was in capsule.
- [45:16]
Justin Andrews
You could take in capsule form. So IKCU is cool. So you ever inject that?
- [45:19]
Listener/Caller
Yeah, because that was, like, the beast.
- [45:20]
Adam Schaefer
Yes. That's why I stopped doing it. It was part of my protocol that they put me on for my psoriasis, and I couldn't stick with it. It burns.
- [45:28]
Justin Andrews
Yeah.
- [45:29]
Adam Schaefer
Even this tiny little bit of it. So I totally bailed.
- [45:31]
Justin Andrews
Like, put it in hella slow.
- [45:32]
Adam Schaefer
I didn't know that I could take a pill. So I do. I had the BPC157 and KPV in a pill together in the same pill.
- [45:41]
Justin Andrews
That's what I got.
- [45:41]
Adam Schaefer
Yeah. Yeah.
- [45:42]
Justin Andrews
So it's in one, and then I got GHKCU capsule. So, yeah, that's in there. Among other things.
- [45:48]
Adam Schaefer
Sorry.
- [45:49]
Justin Andrews
All right, whatever. Hey, I got to. Hey. I got to say something exciting to. To the listeners, and we're going to announce this for the first time ever. We kind of talked about this a little bit on the pod on. On earlier episodes, but now it's, like, official. So this year, this is all within the company, and we've announced it a little bit again, but this is now official. Our. One of our big focuses this year was to build a coaching training side of mind pump. For years now, people have asked us, okay, how do I find a good trainer? Why do I find a good online coach? And we've done episodes and talked about what to look for red flags, how, you know, if someone's good or not good and all that kind of stuff. But, you know, having our own coaches is just. It's an incredible amount of work. And to be quite honest, we have very high standards. And the last thing we want to do is have anybody represent us who's just not.
- [46:40]
Listener/Caller
Oh, we've been slow playing this big time.
- [46:42]
Justin Andrews
Yes.
- [46:42]
Listener/Caller
To make sure the quality's there 100%.
- [46:44]
Justin Andrews
So now we're officially going to say we have a few. But we're looking to grow this side. But we're not going to just take on anybody. So what we're going to do is give trainers so in person and online coaches. We're looking for both an opportunity to intern with us for a few months to see if you're a good fit, and if you are, then you're gonna work for it. You're gonna work under mind pump, and it's gonna be awesome. You have to be. You have to be Local though, if you end up working for us, we don't want like people all over the place. We want people.
- [47:15]
Listener/Caller
We need you in house in the.
- [47:17]
Justin Andrews
San Jose, California area.
- [47:18]
Adam Schaefer
Well, you can be somewhere else as long as you're willing to move.
- [47:21]
Justin Andrews
Yeah, that's what I mean.
- [47:23]
Adam Schaefer
Cole. Cole moved. Marcelo moved. You know what I'm saying? So the crushing. The two trainers already were relocated. Intern first and then we brought on there and they're doing great. They're fully loaded again. We haven't talked a lot about it on the podcast, but we have been interviewing behind the scenes and, and looking for. This is the first time announcing it to our entire podcast that we're taking applications and so that, I mean, obviously.
- [47:49]
Justin Andrews
But it's a third. It's basically a 90 day trial is what you. What you can get the opportunity to be a part of. It's mind pump, personal training.com forward/apply. Right, Doug? So mindpump, personal training.com forward slash apply. You can apply there for that opportunity. But here's the deal. And I hate doing this. I'm not trying to sell this because here's what we don't want. I don't want, you know, prima donna, you know, you, you're so lucky to have me. Get out of here. Working for Mind Pump means you get.
- [48:18]
Listener/Caller
Yeah.
- [48:19]
Justin Andrews
You get infinite leads. Like we have, like people want to hire coaches that work for us. So you got to be damned. And is there okay to be a part of it? We have the largest fitness podcast in the world. The hardest part of your job would be basically easy with us. You just have to be a damn good coach and trainer. So we'll see. We'll see what happens. Yeah. So you can apply there.
- [48:41]
Adam Schaefer
Transitioning, different off topic stuff. I've been wanting to bring this up because I saw this and was just so blown away. I think Justin saw it too. It was Magnus Carlson.
- [48:51]
Justin Andrews
He's.
- [48:51]
Adam Schaefer
I think he's known as like the, like the greatest chess player that's alive right now.
- [48:55]
Justin Andrews
Okay.
- [48:56]
Adam Schaefer
And maybe Doug can look him up as his age because I don't think he's that old. He's pretty young. But Harvard had him come in and he did this, this thing where he played 10 of the other. Like 10 other.
- [49:09]
Listener/Caller
They're elite players.
- [49:10]
Adam Schaefer
Yeah, elite.
- [49:10]
Justin Andrews
So he's playing 10, going from table to blindfolded.
- [49:13]
Adam Schaefer
And he's blindfolded. Blindfolded, turned around with his back to the chessboard.
- [49:18]
Justin Andrews
How does he know?
- [49:18]
Listener/Caller
They described him.
- [49:20]
Adam Schaefer
So he is having to memorize the move without Looking at it with 10 other great chess players.
- [49:26]
Listener/Caller
Yeah.
- [49:27]
Adam Schaefer
Blindfolded. So it's like literally his back. They're behind.
- [49:30]
Justin Andrews
Queen to X5.
- [49:31]
Adam Schaefer
Yes, that's right. And he's doing the math with 10 of them simultaneously.
- [49:35]
Justin Andrews
And did.
- [49:36]
Adam Schaefer
He destroyed everybody, bro. You know how crazy that is? It's already crazy to play 10. 10 different, you know, boards at one time. To do that 34 years old. To do it blindfolded and to have to memorize every move at everything is. Is.
- [49:54]
Listener/Caller
He's a special mind.
- [49:56]
Adam Schaefer
I mean, so what? So one of the things that makes the, like a master chess player so amazing is their ability to be thinking 10 moves ahead or more.
- [50:04]
Justin Andrews
Have you ever seen the math on how many potential moves there are?
- [50:07]
Listener/Caller
It's astronomical.
- [50:08]
Justin Andrews
Yeah.
- [50:08]
Adam Schaefer
Yes.
- [50:08]
Listener/Caller
It's the most variables, I think, of any game.
- [50:11]
Adam Schaefer
Right. That's why it's so crazy and impressive to just. To be that. To be that good, to be that many moves ahead, to be playing elite players and to get them now do that blindfolded and do that with 10. That was crazy.
- [50:24]
Justin Andrews
Now just mind blown to another level. You know, it's been a while now since a human has been able to beat a computer. Yeah, it's been a while. The first time, maybe. Maybe. Dougie, look it up. When was the first time a computer beat a master chess player? Since master chess players can't beat a computer. Yeah, they just can't. Computers are just that much because of the calculations involved.
- [50:45]
Adam Schaefer
Yeah, I mean, I think so. It's so unfair when you think about what the. What the computer can do. Right.
- [50:50]
Justin Andrews
But that's crazy. That's got. That's such an interesting skill.
- [50:53]
Adam Schaefer
Holy cow.
- [50:54]
Justin Andrews
Like an interesting talent that somebody has. The first time a computer beat a chess world champion was 1997.
- [51:00]
Adam Schaefer
And then since then, is it not. Has no one.
- [51:02]
Justin Andrews
No, not now. Beating a. Like a master computer.
- [51:04]
Listener/Caller
You beat the Apple Iie or whatever.
- [51:08]
Justin Andrews
Yeah, that's. Have you guys seen. Have you seen the studies? I brought this up, but I want to confirm it. Doug, look up. How many calories does a. Does a master chess player burn?
- [51:16]
Adam Schaefer
Oh, it's crazy.
- [51:17]
Justin Andrews
How many. Is it true, though? I want to make sure it's true.
- [51:20]
Adam Schaefer
I mean, they're not moving, but they're true.
- [51:22]
Listener/Caller
Yeah, because I've heard that, like the kind of like intensive intellectual processing, like it. That takes a lot of calories.
- [51:29]
Adam Schaefer
What? Well, you already know the brain.
- [51:31]
Justin Andrews
Chess grandmasters can burn up to 6,000 calories per day while playing in a tournament.
- [51:37]
Adam Schaefer
Wow.
- [51:38]
Justin Andrews
That's crazy. Because they're not moving. They're just thinking, that's funny.
- [51:42]
Listener/Caller
I never hear that highlighted about their diet, you know, and, like, how much they're eating before these tournaments or anything.
- [51:48]
Justin Andrews
That's true.
- [51:49]
Adam Schaefer
Yeah.
- [51:50]
Justin Andrews
Is that.
- [51:51]
Sal Destefano
Someone says that's not true.
- [51:53]
Adam Schaefer
So here's the thing. It can't be true or it's. It's misrepresented because their body is adapting as you get better and better. So what that is based off of, Sal, is the formula where we talk about how many carbohydrates the brain, maybe the brain needs to function a day. You take something like that, then you compute it by how much harder the brain is working when you're playing a chess. Now, what that is not factoring in is that that chess player's ability to adapt to that over days and months and years. And so the body just like running on a treadmill. Yeah, just. Just like, because the drive.
- [52:26]
Justin Andrews
When I do basic algebra, I know I'm burning a shit ton of calories. My brain.
- [52:31]
Adam Schaefer
You know, but over time, the body would just like. Just like the Hoda tribe study. Is that they.
- [52:37]
Justin Andrews
You got to mute that, Doug.
- [52:39]
Adam Schaefer
Yeah, yeah, you should look up that. You. Did you not look up the Magnus Carlson, Harvard.
- [52:44]
Justin Andrews
He did.
- [52:45]
Adam Schaefer
Did you guys see it?
- [52:45]
Justin Andrews
Yeah, that's. That's wild that you could be so good at something, you know that they say that about. What is it? Programming computer program.
- [52:55]
Adam Schaefer
Yeah, yeah. There's like a small percentage of, like, they could do.
- [52:58]
Justin Andrews
He's like, there's Michael Jordan. He. I've heard them say that they're like Michael Jordans of, like, where one person is better than 30 or 100.
- [53:06]
Adam Schaefer
No, it's 100. They're considered better than 100 other engineers. Did you. Did you listen to that? Did you ever finish that Chamath interview?
- [53:12]
Justin Andrews
No.
- [53:12]
Adam Schaefer
It was really good.
- [53:13]
Justin Andrews
Did he say that?
- [53:14]
Adam Schaefer
Yeah, they talked about that. He actually talked about how much California is up and that in the Silicon Valley, you know, a majority of those, like, basically the Michael Jordans of engineering there, and we're losing people like that to other places by not being an attractive place to live, both for tax purposes and all the other that's going on. And so he's talking about, like, what. How stupid that is of us to not create something that makes the Michael Jordans of engineering especially.
- [53:45]
Listener/Caller
Yeah, everything is here. You know, we're. We're were building them up through all these, like, colleges in the area.
- [53:51]
Justin Andrews
I want to hear about your Uncle Rico moment, Justin, because you had that and. Yeah, yeah.
- [53:58]
Listener/Caller
I mean, and this kind of did fuel into the series, like, and why I, I guess, you know, like, I'm trying to go more into performance goals. I was sitting at my son's practice for basketball and I, I've been attending like all his practices and games, everything, whenever I could. And I'm just sitting there. I'm the only like, parent in there. And they're practicing. There's another team that's practicing on the other side of the court. And I know the head coach of that team from high school and he's like a year younger than me or whatever. And, and so they were, they, they didn't have enough for like five on five. And so the coaches were like, oh, well, let's, we're gonna jump in and play and kind of, you know, and we'll, we'll run the court with five. And so the other coach and the team was just like, my friend Robbie's just like, oh, why don't you get the legend in there to play? Yeah. And I'm saying, no, no, I'm good, dude. I'm just sitting here watching, you know, he's like, no, no, this guy.
- [54:57]
Justin Andrews
You were a legend at your high.
- [54:58]
Listener/Caller
School, but not like in basketball. Like, I played basketball. I was good, but I wasn't like a legend. My other friends are way better than me. But it was just funny because he was just like the, you know, my son's coach was like, oh, you used to play? I would have never guess. And I was like, you'd never guess. That hit me, you know, a little bit. You want to watch me throw this.
- [55:18]
Justin Andrews
Ball over a mountain?
- [55:19]
Listener/Caller
You know, I almost got up to get ready to like show him what time it was, but, you know, it obviously like I, I, I kind of like chilled out and then, but I was like, I gotta work on this. Like, I gotta get back at least some, you know, skill to where like I move in a certain way where like, oh, wow, you must have been an athlete. You know, like, I don't get that ever.
- [55:38]
Adam Schaefer
I think that's less that you don't look like an athlete. You don't look like a basketball player. You're not built like a basketball player. You look like an athlete.
- [55:45]
Justin Andrews
You look like a football player.
- [55:46]
Listener/Caller
I went to phases.
- [55:47]
Adam Schaefer
Yeah, you look like an ex athlete.
- [55:49]
Justin Andrews
Big ass and big.
- [55:49]
Adam Schaefer
It's not like a basketball player. You think that's a good long and lanky. Yeah, yeah. You don't think of like somebody who's which. That's so crazy when you think about The NBA and the. The body types. Someone actually had this really interesting video that was talking about Mugsy Bogues versus women.
- [56:08]
Justin Andrews
Oh, yeah.
- [56:09]
Adam Schaefer
Okay. And w. What is crazier? And actually the guy made an incredible argument that I had never really thought about because this is. What he's doing is unreal. The 7 foot 6 crosses.
- [56:18]
Listener/Caller
Handles like a small point.
- [56:19]
Adam Schaefer
Yeah. He handles the ball.
- [56:20]
Justin Andrews
He also looks like a basketball player.
- [56:22]
Adam Schaefer
So he actually makes a point that Mugsy Bogues is way more impressive. He's like, when. When have you ever seen another 5 foot 3 guy in the NBA? And when will you ever see it again? Like that you just. That was so crazy, so unprecedented how small he was and how good he was for how small he was. What you're seeing when beyond is just the natural evolution of the game. We could. We just keep seeing taller, taller, taller. And so he's like. He was making the case on that. That's not more impressive. He's like, in 10 more years, he's like, we're gonna have. The NBA's gonna be full of women, Yanis. All these seven foot plus guys that all can handle and shoot.
- [56:56]
Listener/Caller
Yeah, that is true. I don't ever see that again.
- [56:58]
Adam Schaefer
Exactly. He's like, you'll probably never see ever again.
- [57:02]
Listener/Caller
How was. How tall was he?
- [57:03]
Adam Schaefer
Spud and Mugsy both kind of. Mugsy was the shortest, I think at five. And Doug can check me here.
- [57:08]
Justin Andrews
Was he really five'three yeah.
- [57:09]
Listener/Caller
That's so.
- [57:10]
Justin Andrews
What.
- [57:10]
Adam Schaefer
Yeah. Yeah.
- [57:11]
Justin Andrews
I think he's short for any sport.
- [57:12]
Adam Schaefer
Yeah.
- [57:13]
Justin Andrews
Not just basketball.
- [57:14]
Adam Schaefer
Yeah. And he was good.
- [57:15]
Justin Andrews
He's a horse.
- [57:15]
Adam Schaefer
He was a great defender. He could dunk the ball.
- [57:17]
Listener/Caller
Like, I just. I couldn't believe he could dunk.
- [57:20]
Justin Andrews
Yeah.
- [57:20]
Listener/Caller
That just blew my mind.
- [57:21]
Justin Andrews
That's got to look like a crazy.
- [57:23]
Adam Schaefer
Yeah. Yeah.
- [57:24]
Sal Destefano
So, yeah, Mugsy was five, three.
- [57:26]
Adam Schaefer
Five, three was Mugsy. I think Spud Webs was close to that.
- [57:28]
Justin Andrews
Five champs.
- [57:30]
Listener/Caller
Five, five or something.
- [57:31]
Adam Schaefer
Hold on.
- [57:32]
Listener/Caller
I'm.
- [57:32]
Sal Destefano
I'm trying. This thing is stuck.
- [57:34]
Listener/Caller
Even if he was 6 foot, that's like small.
- [57:36]
Adam Schaefer
Oh, yeah. Yeah.
- [57:36]
Justin Andrews
I mean, if you're 6 foot in NBA, you're tiny.
- [57:39]
Adam Schaefer
That's right. That's. I mean, like a Curry who's a small point guard is six, three.
- [57:43]
Listener/Caller
Yeah.
- [57:44]
Adam Schaefer
You know, and you think. And you. When you look at him in comparison, you think he's little. But then if you're ever next standing or something, he's big. Big as big as me. If not bigger. Like, you think of that and you're like, wow, it's Such a.
- [57:53]
Sal Destefano
He was five six.
- [57:54]
Adam Schaefer
Yeah, five six was a little bit taller. Mugsy Bugs was five three. Dude, not crazy.
- [57:59]
Justin Andrews
Yeah. You ever have a client like that? Years ago I had this, this, this. The people that I trained, they brought me their daughter. She was a 13 year old gymnast and she looked like a 13 year old kid. And I'm like, so what do you do, you know, in gymnastics and whatever. And she was like, oh, I can do pull ups and snap. I said wow, you can do pull ups. I mean 13 year old, you know, girl doing pull ups pretty good.
- [58:20]
Adam Schaefer
Yeah.
- [58:20]
Justin Andrews
I said, let me see. And she jumps on the bar and she grabs the bar and she puts her legs out straight in front of her so she's not like hanging her. Like she puts her leg straight in front of her. Like this is the speed of the pull up that she did. With the same look on her face.
- [58:33]
Listener/Caller
Yeah, like, like I'm like strict.
- [58:36]
Justin Andrews
Yeah. She's just like, she could have just done this for an hour and a half. I remember being like, what is this little gymnast? Yeah.
- [58:41]
Adam Schaefer
So pretty incredible. So. Wow.
- [58:43]
Justin Andrews
Joy Mode is a pre sex supplement. Literally includes ingredients that improve blood flow, have been shown to improve libido, erection firmness. It's a good time, by the way. I like to take Joy Mode pre workout because more blood flow is good for working out as well. So it's good for both. Workout in the gym, workout in your bedroom. Go try them out. Go to Joy Mode or try joymode.com mindpump so try joymode.com mindpup Use the code mindpump. Get 20% off your first order. All right, back to the show.
- [59:15]
Sal Destefano
First question is from enzod158. What are the best mobility movements for someone sitting at a desk for eight hours or a day?
- [59:24]
Adam Schaefer
This is a good qu. Well, let's first talk about what if. What we would be trying to address. Right. You, you have somebody who has shortened hip flexors and they're. And, and they're in a seated position, right. At 90 degrees, zero cord activation. Right. So no core activation, forward shoulder, forward head and no sort of movement in, you know, outside of the sagittal plane. Right. So you're going to address those things.
- [59:49]
Justin Andrews
Yeah, I'm going to make it controversial. Slightly controversial statement, but I'll back it up. I think what's more important than the mobility movements that you do when you're sitting at a desk for so long is that you do them throughout the day. I think that's the most important thing in Other words, if you did one movement every hour or every other hour, you would get incredible benefits just from do. Just from getting up and moving and then, of course, picking the right movement. I like the wall test. I love the wall test. I like something on the floor.
- [60:22]
Adam Schaefer
90, 90, 90, 90, 90 in a wall test will cover pretty much everything.
- [60:27]
Justin Andrews
I think if you stood up from your desk every hour and spent five minutes doing a wall test and then sat back down and then again an hour later, got on the floor, did 9090 for five minutes, got back in your desk, I think if you did that every hour or every other hour, you would get exceptional benefit from both. Blood sugar level, mobility, pain.
- [60:45]
Adam Schaefer
I agree.
- [60:46]
Justin Andrews
And here's how I'll sell it. I bet you'll be far more productive at your desk.
- [60:49]
Listener/Caller
Oh, yeah.
- [60:50]
Justin Andrews
Way more focused, way more creative.
- [60:52]
Adam Schaefer
I think that's the part that, I think that to sell that to the, you know, the, the white collar person who's, you know, asking questions taken away from their job. Yeah. Like, oh, well, that's five minutes every hour. That's an hour less of work I get on all day. Right. That's crazy. Why would I do that? Well, no, you'll be more, more productive in the hour, so you'll get as much, if not more done and be taking care of your body. So, yeah, I get behind. To me, you would, you wouldn't want to do everything. I think that you think is. Is great for that person. You want it, you'd want it as simple as possible.
- [61:22]
Listener/Caller
Those ones you guys mentioned, probably best. I mean, I would have just maybe added a windmill in there, just, you know, for that added plane of motion.
- [61:29]
Justin Andrews
Windmill is easy, too. Well, not easy movement, but easy in the sense that you just stand up.
- [61:34]
Listener/Caller
You stand up and then you, you get in position.
- [61:35]
Justin Andrews
You just do it right there in position. But, you know, a little bit of movement every hour is a wonderful remedy for. Because sitting for that long is so unnatural, it's not even funny. And building muscle is protective, but it's not 100% protective. And I know what this feels like because we, although we're not sitting down for eight hours, we're sitting down for at least four or five.
- [62:00]
Adam Schaefer
Yeah.
- [62:00]
Justin Andrews
And you know, I work out five days a week and I feel it just from sitting in here. And what do we, we get up.
- [62:06]
Listener/Caller
And walk once we do it to unwind from this.
- [62:08]
Justin Andrews
Oh, oh, it's, it's crazy. But I bet you if companies employed this, I bet you they would see improvements in productivity.
- [62:18]
Adam Schaefer
I wish health Care. I know. I wish you could get companies to get behind something like this because you would be doing your people. So. And it would. It would come back to the company.
- [62:26]
Justin Andrews
They would save money.
- [62:27]
Adam Schaefer
They would. It's unfortunate that we haven't figured this out, you know, because it would be. It would. You get more productivity, they would be less sick. It would be. It would be better all experience. But unfortunately there's a cult.
- [62:39]
Justin Andrews
Like some cultures did this before.
- [62:42]
Adam Schaefer
Is it like China and Japan? Japan, yeah.
- [62:44]
Justin Andrews
Not as a. They didn't know. It wasn't to like for mobility. It was just. I think it was more like team building or how we get the day started. But if I'm not mistaken, because you live there. Doug, isn't that. Wasn't that like in some traditional companies, all the employees show up at the same time and do first thing in.
- [62:57]
Sal Destefano
The morning, calisthenics, stretching, that type of thing.
- [62:59]
Justin Andrews
Yeah. Before they start working.
- [63:00]
Sal Destefano
Yes.
- [63:01]
Justin Andrews
And it was really. The goal wasn't to make you more fit. It was to improve productivity.
- [63:05]
Sal Destefano
I'm sure the companies are all about that.
- [63:07]
Adam Schaefer
Right.
- [63:07]
Listener/Caller
That's their motivation for sure.
- [63:09]
Sal Destefano
But of course, the benefit was everybody got more flexible and did you ever.
- [63:14]
Justin Andrews
Work at a company that did that over there?
- [63:16]
Sal Destefano
No, I did not.
- [63:17]
Justin Andrews
Okay. Okay.
- [63:17]
Sal Destefano
But I did see it. I remember actually going by a Mercedes dealership and all the employees are outside doing their stretches.
- [63:25]
Justin Andrews
Wow, that's great.
- [63:26]
Adam Schaefer
Yeah. It'd be so cool to see that here in the States.
- [63:28]
Justin Andrews
You know why? You wouldn't get lawsuits. You probably get lawsuits here. Oh, you're making me stand up and move. I hurt my back.
- [63:34]
Adam Schaefer
Or somebody who can't do that exercise or something like that.
- [63:38]
Listener/Caller
Discriminating. Great.
- [63:41]
Sal Destefano
Next question is from Bree Miller. I am training for a Hyrox. What maps program would best be for.
- [63:48]
Adam Schaefer
For that Maps ocr.
- [63:49]
Justin Andrews
Yeah. Well, so Hyrox for People aren't familiar. It. When I first saw Hyrox.
- [63:54]
Listener/Caller
Oh, I just. Yeah. Found out about it recently.
- [63:57]
Justin Andrews
Yeah. It looked to me like an answer to CrossFit, kind of. So it's like indoor racing that incorporates just like it. Yeah.
- [64:04]
Listener/Caller
Except they just took some events out. They made it consistent, literally.
- [64:08]
Adam Schaefer
It's. No, it's not even that.
- [64:10]
Justin Andrews
Really.
- [64:10]
Adam Schaefer
Yeah. It's just they can't. They can't brand it as CrossFit. So it's a competitor, that's all. Don't you guys remember when we had our boy on? Why can't I think of his name? He's hilarious. Oh, my God.
- [64:21]
Listener/Caller
Oh, Hunter.
- [64:21]
Sal Destefano
Hunter McIntyre.
- [64:24]
Adam Schaefer
Yeah, he's got, he's got one of the records like for them he would. Last time he was on our show, he was getting ready for a high rocks event.
- [64:30]
Listener/Caller
Oh, it was high rocks.
- [64:31]
Adam Schaefer
Yeah, yeah. He's. So it's. And then. So the young girls that we had here, like the, the. There was three of them, the two blondes. What were they here for? I can't remember what they're here for, but they both, two of them were big hyrox girls that were into it. So we've, we've met quite a few people that.
- [64:47]
Justin Andrews
So here's, here's the formula. There's.
- [64:49]
Adam Schaefer
Tell me it's not CrossFit though, right?
- [64:50]
Justin Andrews
It's similar.
- [64:51]
Listener/Caller
Yeah, yeah.
- [64:52]
Justin Andrews
These wall ball, there's. There's a 1000 meter ski erg, you know, that's the cardio machine with the ropes. Then I think you do a 1km run, then you do a 50 meter sled push, then a run, then another 50 meter sled push, then around, then burpee broad jumps, then a run, then rowing, then farmer's carries, sandbag lunges. Wall balls typically broken up by some type of a run, you know.
- [65:16]
Listener/Caller
So no Olympic lists?
- [65:17]
Justin Andrews
No, I don't see any here.
- [65:18]
Listener/Caller
Yeah, that might be a big.
- [65:20]
Justin Andrews
That's, I think the big advantage on. I think. So to be clear, if you want to get good at this sport, you need to practice the sport. If you wanted to add something to that kind of training. Because there's two, there's two ways to answer this. One is I want to get in that kind of shape, but I don't care about competing in Hyrax, in which case Maps OCR is the way to go.
- [65:38]
Adam Schaefer
Yes.
- [65:39]
Justin Andrews
If you're like, I trained for Hyrax, now I want to add a strength training component to it to help me. Maps 15 performance would be the way I would add it. Maps 15 performance added to this style of, you know, where you're practicing the events I think would be perfect.
- [65:53]
Adam Schaefer
It's such a good point for the audience to understand that when someone asks about high rocks or even CrossFit, it's similar to when someone asks about basketball.
- [66:02]
Justin Andrews
Specific sport.
- [66:02]
Adam Schaefer
Yeah, it's specific sport with specific movements and things that they need to do. Nothing is going to get you better at that sport than doing that sport more often. But if you said things like, hey, I just want to get in that kind of shape, I mean that was like, I mean those that don't know. I mean mass performance, the, the original reason why we created that was it was the first program we all did together, and it was in response to a lot of talking we did about CrossFit early on. So we talked a lot about what we didn't like about it was obviously, it was in the heat of it being so popular and growing. And we were out there saying that, listen, the programming sucks. Not a fan of it at all. And then people started to call us out, well, if it sucks, but I appreciate all the attributes I get from it. How would you guys program something to get those attributes without all the things you don't like about it? That's the birth of Matt's performance. Matt's performance was somebody who likes all those attributes that you get from CrossFit workouts, but better program.
- [66:58]
Listener/Caller
Let's train it all in blocks and do that very specifically.
- [67:01]
Justin Andrews
Now, Doug, can we do something real quick? And you can cut this off. You don't want to, but can we get a 50% off code for either one? If someone's listening right now and they're interested in either program just for this episode, sure. All right, so as we go along here, why don't you get those codes and then we can tell people what they are. Lets you know.
- [67:14]
Sal Destefano
Okay, well, I have to make it.
- [67:16]
Justin Andrews
Yeah, exactly. All right, let's go with the next question.
- [67:18]
Sal Destefano
We could include that with the other code we did, the half off. Just use that half off, same one. And I can just include these programs.
- [67:24]
Justin Andrews
Okay, so the code is half off, half off, and you'll get Half off. Maps. OCR maps 15 performance. If you're listening to this right now, yes. All right, cool.
- [67:31]
Sal Destefano
Okay. All right, next question is from Jamie Yoska. My neck and upper traps are tight. Every time I try to do your mobility stuff, like wall slides, which might be wall circles and handcuffs with rotation, it makes it worse. What should I do?
- [67:47]
Justin Andrews
So just because you're doing a movement doesn't mean you're doing it right?
- [67:51]
Listener/Caller
Yes.
- [67:52]
Justin Andrews
So this is why it's so important. If you have a very important. Yeah, they're referring to Maps Prime Pro. Right. So it's so important you watch the video and listen carefully to the cues and follow along and do it perfect. If it's making you feel worse, it's because you're activating muscles wrong. You're moving in a way that it may look similar, but it's all about the intention.
- [68:15]
Adam Schaefer
I can tell you exactly what this person is doing when they do this. They already have. They already have these elevated, tight traps, and then they go to the movement, and then they just work it more.
- [68:25]
Listener/Caller
Yep. And they're forcing it.
- [68:26]
Adam Schaefer
And instead of taking the wall circle to where they feel where the traps want to engage, and then try and depress, depress the shoulder and actually stay there. Which is what we teach is like, hey, when you feel those sticking points, you stay there and you try and work. And you don't go farther than that because you, because what?
- [68:43]
Listener/Caller
Squeeze more intensively. Right. When you hit that sticking point to what you're talking about life, that's, that's a huge cue in dune wall circles because we're not trying to force it through this range of motion, because what we're doing is we're reinforcing those bad patterns. And so to, to work on it. It's a progressive way to work on it. So you have to get to those points, squeeze, pause, you know, do it really slowly and intentionally, and then back off and then do it again. And then you systematically do this. You get improvement.
- [69:12]
Adam Schaefer
This is, this is a great question to point this out, because this is the, this is where people go wrong with mobility exercises. And this, again, is why we put so much energy and effort into the teaching of it. Like the webinar that I've done and prime and Prime Pro and the cues. And so that is because if you just go, if you're trying to do mobility to work on better patterns, but then you watch a video and you just do it, and then your body torts and moves and, like, does all this stuff just to complete the movement, you're not doing yourself any favors. You're only making your, the situation worse, which is what this person is talking about. I'm doing your wall circles, and it's making my traps work. Well, that's right, because you're engaging the traps like crazy when you're doing it, when they should be in a place where there should be depressed and down and back. And so that is. And it's going to take time to get to a place where you can engage. I, I, if I got on right now and did wall circles, I can't complete a full wall circle without deviating. So what you would end up seeing me do is I would do it, and then right away when I get the top and my body would want to twist, I would get stuck in that state, and I would work that and connect and then try and get.
- [70:16]
Justin Andrews
And if you can't, you stop there.
- [70:17]
Adam Schaefer
That's right. And then you. And you progress like that, where people see the movement and they just do it the way their body wants, forcing it the Two.
- [70:24]
Justin Andrews
The two. The two points I would make are one is you. You try the movement until you can't do it without doing it perfect, and then you stop. That's your range of motion. Don't go beyond that because now you're compromising technique. You're making things worse. The second thing, this is something that if you watch the videos are as cued, but people forget is what you do with your head and your neck while doing these movements. If I'm doing a wall circle and I'm doing this with my head and looking up and I'm pinching back, I'm going to cause issues in my neck and my traps. I have to elongate my spine. I have to make my head tall and create a little bit of traction in my spine as I'm doing the movement. Otherwise it can cause problems in the neck area as well. And that's true for all those upper body movements.
- [71:05]
Listener/Caller
I mean, this is where, like, having somebody observe and outside eyes are really, you know, I mean, that's something that I would seek out at least even for just a. An assessment with a trainer, a coach, somewhere in a gym to watch you do it. And then they can actually kind of point these things out for you. Or, you know, if you're in the forum, you send the video and then we can help kind of describe what's going on a little more effectively.
- [71:29]
Adam Schaefer
This is an example. I just did this when I had my injury and I asked for Kyle. Not because I don't know how to do the movement perfect, but even. Even all my experience of knowing what I need to do and how the movement's supposed to be performed, I can't see every little detail and having another pair of eyes watch me do. And so, again, if this is something you really want to get better at, it's worth investing in having somebody. And maybe you don't buy. Maybe you have a friend or a spouse or someone that can be those second pair of eyes, but you get. You really pay attention to every bit of the entire body, and you're trying to focus on that when you go through these movements.
- [72:05]
Sal Destefano
Next question is from Little Danny 1007. What's the difference between prebiotics and probiotics? Should you be taking both thoughts on prebiotic sodas? Are they worth it?
- [72:16]
Justin Andrews
Probiotics are bacteria. So beneficial bacteria, or what you would put in the category of probiotics, like seed. We talked about seed earlier in the episode. It's one of our partners, and they have a very good probiotic that you Take that gives you that beneficial bacteria that produces all those great benefits that you hear about with like better digestion, skin health, in some cases reduced anxiety, reduced inflammation. Okay. Prebiotics are just the things that that bacteria feed on. So there's certain starches and fibers, for example, that beneficial bacteria will use to feed on to encourage their flourishment or to keep them alive. Prebiotic sodas use these beneficial fibers that also have a sweet taste to them. So what they're doing is they're making a tasty soda that's low in sugar, that has some of this fiber that also tastes good, that also, hey, this also feeds beneficial bacteria. So it's like this great kind of combination of things. But like if you eat fiber, you eat vegetables, you eat fruit, some starches, you are consuming prebiotics that these bacteria.
- [73:25]
Adam Schaefer
I mean, I think they're great. We used to work with a company called Olipop. They were a sponsor of the show for quite some time. And we're not sponsored, not because I don't think it's a great product still, just sometimes that happens with business and what they're focusing on advertising wise and where we're currently at. So I think, because one, I think it's a better alternative to like diet sodas or regular cola. So it's already a better alternative and then it has some positive health benefits to it for the point you're making with prebiotics. And so I think they're great. I think they're a great replacement to to sodas100.
- [74:01]
Justin Andrews
Look, if you like the show, come find us on Instagram. Justin is at Mind Pump. Justin, I'm at mindpump to Stefano and Adam's at mindpump.
- [74:07]
Sal Destefano
Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB super bundle@mindpumpmedia.com the RGB Super Bundle includes Maps, Anabolic Maps, Performance and Maps Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feel, 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 resources@mindpumpmedia.com if you enjoy this show, please share the love by leaving us a five star rating and review. On itunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.
- [75:15]
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