2544: Five Sneaky & Easy Ways to Eat More Protein & More (Listener Live Coaching)

Summary

Mind Pump Podcast Episode 2544: "Five Sneaky & Easy Ways to Eat More Protein & More (Listener Live Coaching)"

Release Date: March 1, 2025

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Introduction

In episode 2544 of "Mind Pump: Raw Fitness Truth," hosts Sal Di Stefano, Adam Schafer, and Justin Andrews explore practical strategies to effortlessly increase protein intake, vital for fat loss and muscle building. The episode also features live coaching segments where listeners receive personalized fitness advice. This comprehensive discussion debunks common fitness myths and offers science-backed solutions to optimize health and performance.

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1. Five Sneaky & Easy Ways to Eat More Protein

a. Cook Rice in Bone Broth Timestamp: [03:30]

Sal kicks off the discussion emphasizing the challenges of meeting daily protein targets. He introduces a favorite hack:

Sal Di Stefano ([03:30]): "One cup of uncooked rice has approximately zero grams of protein. Cook it in two cups of bone broth, and now you have 20 grams of protein in your rice."

Justin adds that this method not only boosts protein but also enhances flavor:

Justin Andrews ([04:11]): "I'm surprised people haven't just marketed this as the anabolic rice... it's actually pretty delicious."

b. Add Protein Powder to Coffee Timestamp: [05:00]

To tackle morning protein intake, Justin suggests blending protein powder into coffee. Despite initial hesitations about texture, he found the Paleo Valley salted caramel flavor appealing:

Justin Andrews ([06:36]): "Added a scoop of vanilla whey in Greek yogurt and put some blueberries, and it's amazing."

c. Add Protein Powder to Yogurt Timestamp: [10:30]

Justin shares his experience of enhancing Greek yogurt with protein powder, making it tastier and significantly increasing protein content:

Justin Andrews ([11:36]): "I've never added whey to my Greek yogurt before, but it turned out amazing."

Sal reinforces the versatility of this method, especially for parents aiming to boost their children's protein intake:

Sal Di Stefano ([12:34]): "My daughter starts out every morning with 30 grams of protein now, whereas before we were lucky if we could squeeze out 10 grams."

d. Pick High-Protein Snacks Timestamp: [13:30]

Choosing protein-rich snacks like hard-boiled eggs, jerky, cottage cheese, and cheese sticks can seamlessly add 15-20 grams of protein daily:

Sal Di Stefano ([13:31]): "Adding a couple of these can add 15 to 20 grams of protein to your day."

Sal warns against carb-heavy snacks that can lead to calorie surpluses without meeting protein goals:

Sal Di Stefano ([14:09]): "Snacking on carbs can lead to calorie surplus without meeting protein targets."

e. Switch to Grass-Fed Beef Timestamp: [15:00]

The final hack involves opting for grass-fed beef over conventional varieties, offering more protein per ounce and fewer calories:

Sal Di Stefano ([15:00]): "An eight-ounce grass-fed ribeye contains significantly more protein and fewer calories than a conventional one."

Justin highlights the substantial protein boost:

Justin Andrews ([16:39]): "It's like someone switched their meat source, and suddenly they're getting 10 to 15 more grams of protein per serving."

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2. Grip Strength and Longevity

a. Importance of Grip Strength Timestamp: [30:05]

Sal introduces a study linking grip strength with longevity, stating that strong grip strength correlates with overall health:

Sal Di Stefano ([31:47]): "People with the lowest levels of hand grip strength had a 72% higher risk of developing dementia and an 87% higher risk of dying from dementia."

b. Practical Implications The hosts discuss how grip strength serves as a proxy for overall muscular strength and health, emphasizing its value in both clinical settings and personal fitness assessments.

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3. Live Coaching Sessions

a. Nancy from California Timestamp: [56:18]

Nancy, a 60-year-old postmenopausal woman, shares her success in reversing osteoporosis through consistent strength training and dietary adjustments, defying her endocrinologist's skepticism.

Sal Di Stefano ([58:12]): "You are being hard on yourself. You are kicking butt, and you're doing really well."

The hosts commend Nancy's achievements and encourage her continued progress, highlighting the transformative power of strength training.

b. Carolyn from Utah Timestamp: [78:20]

Carolyn seeks advice for a client recovering from hip and shoulder surgeries, struggling with hip flexion due to a femur splintering during surgery. The hosts recommend starting with isometric exercises and gradually increasing resistance.

Sal Di Stefano ([82:19]): "Start with isometrics and gradually increase resistance. If she can do dead hangs, that's a positive sign."

They also suggest exploring anti-inflammatory supplements and natural compounds to support her client's recovery.

c. Lena from Canada Timestamp: [90:08]

Lena, a 35-year-old fitness enthusiast, asks about her protein intake and managing migraines post-heavy strength training, compounded by graduate school stress. The hosts advise:

• Focusing on protein intake without meticulous tracking
• Reducing training volume to prevent overtaxing the nervous system
• Incorporating electrolytes and anti-inflammatory strategies
• Prioritizing sleep and stress management

Sal Di Stefano ([75:00]): "Abandon it for a little while. Listen to your body, eat when you're hungry, and focus on protein."

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Notable Quotes with Timestamps

• Sal Di Stefano ([03:30]): "One cup of uncooked rice has approximately zero grams of protein. Cook it in two cups of bone broth, and now you have 20 grams of protein in your rice."

• Justin Andrews ([05:00]): "Add a 20-gram scoop to your coffee, and you've added 20 grams of protein to your day in a very easy, sneaky way."

• Sal Di Stefano ([14:09]): "Snacking on carbs can lead to calorie surplus without meeting protein targets."

• Justin Andrews ([16:39]): "It's like someone switched their meat source, and suddenly they're getting 10 to 15 more grams of protein per serving."

• Sal Di Stefano ([31:47]): "People with the lowest levels of hand grip strength had a 72% higher risk of developing dementia and an 87% higher risk of dying from dementia."

• Sal Di Stefano ([58:12]): "You are being hard on yourself. You are kicking butt, and you're doing really well."

• Sal Di Stefano ([75:00]): "Abandon it for a little while. Listen to your body, eat when you're hungry, and focus on protein."

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Insights and Conclusions

Throughout the episode, the Mind Pump team underscores the significance of strategic protein intake in achieving fitness goals. By integrating simple yet effective methods—such as cooking rice in bone broth, enhancing beverages and snacks with protein powder, and choosing grass-fed beef—listeners can effortlessly meet their protein requirements without overhauling their diets.

The discussion on grip strength reveals its profound correlation with overall health and longevity, advocating for its inclusion in regular fitness assessments.

The live coaching segments demonstrate the team's commitment to providing personalized, actionable advice, addressing diverse fitness challenges from reversing osteoporosis to managing post-training migraines. These interactions highlight the importance of tailored fitness strategies and the transformative impact of informed strength training.

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Conclusion

Episode 2544 of "Mind Pump" offers a blend of practical dietary hacks and personalized coaching, empowering listeners to enhance their protein intake and navigate fitness challenges effectively. By leveraging science-backed strategies and fostering an interactive environment, the Mind Pump hosts continue to provide valuable insights for achieving optimal health and performance.

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Stay Connected

Follow Mind Pump and the hosts on Instagram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug, and visit mindpumppodcast.com for more content and expert training protocols at mapsfitnessproducts.com.

Transcript

[Sal Di Stefano]

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[Adam Schafer]

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[Sal Di Stefano]

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[Adam Schafer]

And young Mason Moore got more done quickly uploading HD product demos and video conferencing without FreeSync.

[Justin Andrews]

The numbers look good, Brad.

[Sal Di Stefano]

You're on mute. Switch from cable Internet to ziply fiber and get more of what you love for $65 less per month than [e-mail].

[Chris Gethard]

Beautiful anonymous changes each week. It defies genres and expectations. For example, our most recent episode, I talked to a woman who survived a murder attempt by her own son. But just the week before that, we just talked the whole time about Star Trek. We've had other recent episodes about sexting in languages that are not your first language or what it's like to get weight loss surgery. It's unpredictable, it's real, it's honest, it's raw. Get Beautiful Anonymous Wherever you listen to.

[Unknown]

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

[Sal Di Stefano]

Mind Pump. Mind Pump.

[Unknown]

With your hosts Sal Destefano, Adam Schaefer.

[Sal Di Stefano]

And Justin Andrews, you just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode, we coached people on air. They called in, we got to help them with their health and fitness goals. But this was after the intro. In the intro we talk about fitness, science fiction, fat loss, science, muscle building, science, personal training, family life. It's a good time. The intro was 53 minutes long and then we got to those live callers. By the way, if you want to be one of those live callers, email [e-mail] now this episode is brought to you by some sponsors. The first one is Butcherbox. They deliver grass fed meat. They deliver crate free pork, chicken, wild caught fish to your door. It's healthy, it's good and it's also a great price. Go to butcherbox.com mindpump if you're a new user on that link, you'll get your choice between chicken breast, ground beef or top sirloin in your box for an entire year for free. Plus if you use the code mindpump, you get $20 off that first box. This episode is also brought to you by Organifi. Today we talked about their green juice. Get those green micronutrients in your system and something that tastes good. It's easy to use. Go to organifi.com mindpump Use the code mindpump. Get 20% off. Finally, we are now offering group coaching, virtual group coaching here at Mind Pump with our trainers, our coaches and us. We'll be in there as well if you're interested. You want to get in shape and you want us and our team to coach you, go to mindpumpgroupcoaching.com finally, it's the final hours for the maps anabolic no BS 6 pack formula sale. Get both for $59.99 right now. If you're interested, go to maps february.com alright, here comes the show. A high protein diet is key to fat loss and muscle building. Look, you already know this, but sometimes it's hard to hit protein targets. Look, we're gonna help you out. We're gonna give you five sneaky and easy ways you can very quickly and easily boost your protein intake. I'll give you the first one. Everybody's gonna love this one. Cook your rice in bone broth. Okay, I'm gonna give you the numbers here. One cup of uncooked rice has approximately zero grams of protein. If you cook it in two cups of bone broth, which typically use water, you now have 20 grams of protein in your rice. 20 grams of protein in the rice that you would eat normally. That's one of my favorite ones.

[Unknown]

Do you remember if you stole this from me or not?

[Sal Di Stefano]

No, I'm pretty sure.

[Unknown]

I'm pretty sure this is another one of those.

[Sal Di Stefano]

No, this was me for sure.

[Unknown]

No, I don't think so. I'm pretty sure this was something I've been doing for a long time.

[Sal Di Stefano]

We recorded it for sure.

[Unknown]

Yeah. And then I think you, the editors can go back. I think you announced something, the podcast, and everybody thinks it's your advice. Now, Katrina and I have been doing this forever. Like that's.

[Sal Di Stefano]

Have you been doing this before? Mind pump even?

[Unknown]

No.

[Justin Andrews]

So I taught you.

[Sal Di Stefano]

So. Hey, by the way, it not only adds, I mean, think about this, right? You cook a cup of uncooked rice, right? And now you, when you cook it, what does it come out to? Like 2 cups of rice. So that's 0 grams of protein, but now it's got 20 grams of protein, but it also tastes way better.

[Unknown]

Tastes better, way better.

[Sal Di Stefano]

So. So not only adds protein, but it just made it delicious. So we do is we add, we'll use it, we'll do bone broth and then we'll Add like a bouillon cube for the, you know, the seasoning or whatever.

[Unknown]

Oh, yeah.

[Sal Di Stefano]

Oh, my God.

[Justin Andrews]

I'm surprised people haven't, like, just marketed this as the anabolic rice, you know.

[Sal Di Stefano]

Like, they will now. Yeah.

[Justin Andrews]

Right. It's like some packaged thing because this is always, like, if you find these little hacks and ways to include protein, it just becomes this anabolic product for sure.

[Sal Di Stefano]

Somebody now is going to sell high protein rice. Yeah. That's what they're gonna have.

[Unknown]

Yeah. I'm surprised you're right. I don't know why they haven't.

[Sal Di Stefano]

Yep.

[Unknown]

Do you lose more than what you think?

[Sal Di Stefano]

What do you mean?

[Unknown]

So. Because obviously it gets.

[Sal Di Stefano]

It absorbs it.

[Unknown]

Yeah. Not only does it absorb it, then it also like it because boil and steam comes off a lot.

[Sal Di Stefano]

Coming off, that's the water that's steaming off.

[Unknown]

So. So the. All the protein that you're getting from the broth, even though a lot of the broth is getting steamed off, is getting absorbed.

[Sal Di Stefano]

Yeah. Like, one way to purify water.

[Unknown]

It'd be really cool to measure it right after.

[Sal Di Stefano]

Yeah. So like. Like, if you want to purify any water, you boil it, you steam, and it's pure water.

[Unknown]

Yeah.

[Sal Di Stefano]

Because whatever's left didn't boil off.

[Unknown]

Yeah.

[Sal Di Stefano]

That would happen with bone broth as well. So what's in the rice? What's been absorbed in the rice is collagen protein. It's 20 grams of protein in your rice. So now you have your rice and chicken or rice and meat or whatever, and you've just added, you know, typical serving, somebody will eat. Well, I'll eat a couple rice to myself, but half a cup. Right. So if two cups of rice now has cooked. Right. Cause once you cook one cup turns into two. That's 20 grams of protein. One cup now has 10 grams. I just added. Or a half of that, just added five. And it's sneaky. It's an easy, sneaky way to add protein.

[Justin Andrews]

It blends really well too.

[Sal Di Stefano]

So. Yes.

[Justin Andrews]

Yeah. It's actually pretty delicious.

[Sal Di Stefano]

And this is good for parents, by the way. A lot of kids will eat rice and whatever. You know, you want to add a little protein to your kid's diet. Like just cook your rice and bone broth. All right, here's another one. And this one's not as unknown, but once you do this, it's like you'll never want to go back. And that's just to add. Add some protein powder to your coffee like people like, normally I would.

[Justin Andrews]

I would push Back on that. But ever since I had that. The Paleo Valley. Paleo Valley version with salted caramel, like. Okay, okay, I'm in again. Because they've tried this and even comboing him together.

[Sal Di Stefano]

Yeah.

[Justin Andrews]

And it was chalky and you had this kind of gross. Because I'm a kind of a coffee purist. But if you guys haven't tried that, that's definitely a hack.

[Unknown]

Well, the next two that you have on the list, this one and the next one I think are probably the most important or most valuable because traditionally when I have a client that is struggling with protein intake, it a lot of it is in the morning.

[Sal Di Stefano]

Yeah.

[Unknown]

It's just staying ahead in the. Whether that's the first one or the second meal. But before noon, my clients typically struggled the most with getting their protein intake with because just there's not a lot of traditional breakfast foods that are high protein and same thing, they're protein foods.

[Sal Di Stefano]

But not high protein.

[Unknown]

Right.

[Sal Di Stefano]

The typical person will eat two eggs, it's 12 grams.

[Unknown]

Right.

[Sal Di Stefano]

Which, you know, even a small female is probably going to have to have about 30 grams of protein with breakfast.

[Unknown]

Right. But when you think of breakfast, you think pancakes, waffles, you think maybe eggs with just a couple that you think hash browns, you think cereal. I mean all these things are carbs, carbs, carbs, carbs, carbs, carbs. And then even the protein, egg is minimal amount. And so anytime that you can give a client a hack or suggestion on how to boost protein in the morning, I think those are some.

[Sal Di Stefano]

Yeah. And let me back up for a second too, because some we just assume people understand this and if you listen to the show for a while, you. But the data on high protein diets is pretty clear. Even when they're calorie controlled. Regardless of your goal, whether it's fat loss or muscle gain, a high protein version is going to make that goal easier to hit. In other words, you're going to lose more fat and keep more muscle in a fat loss diet that's high protein and you're going to build more muscle on a high protein version of a diet. Now, high protein, the way we're here, what we're talking about, the studies will show we use a round number is about 1 gram of protein per pound of target body weight, which is a lot of protein. That's why this is very valuable. Like I just, I just talked about a small female. Fine. Okay. Typical woman or small woman wants to. Her Target Body weight's 120 pounds. 120 grams of protein a day for that person. You know, that's 40 grams of protein for breakfast, lunch and dinner. Just to give you an example. Okay, I'll use breakfast as an example. How many eggs would it take to give me 40 grams?

[Unknown]

Adam Weigh about six, six grams per egg. So if you want 40, you're talking about seven eggs.

[Sal Di Stefano]

Seven eggs. What 120 pound woman or woman who wants to weigh 120 pounds in the morning is going to eat seven egg scramble? Even the. Even if you go to breakfast and they make big omelets, they're made with four eggs at most.

[Unknown]

Yeah.

[Sal Di Stefano]

So that's a lot, right? You're looking at what, 5 ounces of meat for, you know, some kind of chicken or something for lunch and then dinner. So that's a lot of protein. So this is very important because getting that extra protein in through other methods really makes this a lot easier. And you know, adding 20 grams of protein powder to your coffee especially because protein powders today, even the natural ones, they've done a really good job of making them taste good. Like you mentioned, Justin.

[Unknown]

Yeah.

[Sal Di Stefano]

People like flavored coffee now. This is like a thing, right? You know, 30 years ago nobody had anything that tasted like anything in coffee was just coffee, black coffee. Today, you know, you go to Starbucks and everything is, you know, lattes and vanilla this and whatever. You know, if you have coffee every morning and you're getting challenged by hitting your protein targets, a 20 gram scoop blended or you know, those little electric whisks or whatever, it froths up and it tastes good and it's got no sugar and you've just added protein, which by the way, that protein in the morning does a great job at helping to control blood sugar levels throughout the day regardless of what you eat. Which is great because that helps with your appetite and your mood and all the behaviors that lead to either a poor diet or a good diet actually improves them all through that, you know that sugar control and puts you on.

[Unknown]

Your coffee and puts you on pace. Because again, the argument that I get behind Easy. Yes. I always found it difficult, not only for myself, but for clients. If noone or one rolled around and we weren't even close to halfway to your protein target, it made it almost impossible for them to get there.

[Sal Di Stefano]

Well, think about it this way. If you drink two coffees a day, most people would drink coffee, would have two cups of coffee a day. You know, you could add 15 grams of protein to each. There's 30 grams of protein that you just added to your day in a Very easy.

[Unknown]

Yeah.

[Sal Di Stefano]

You know, quote unquote, sneaky way. Next up is to add protein powder yogurt. This, this is actually, they're starting to do this themselves now. Yeah, there's a lot of high protein yogurts that are out there.

[Unknown]

Well, you know, it's.

[Sal Di Stefano]

Because it makes, it doesn't change. It doesn't make the yogurt taste worse. If anything, it adds a nice texture.

[Unknown]

It tasted better. So I feel silly that I didn't put this one together a long time ago. I actually never have added protein powder to my Greek yogurt. I remember when we were, when I was showing you guys that brand Okios or whatever it is, and you're like, you flipped it around. You're like, oh yeah, they just add some whey protein to it. Then I went, why have I never just added whey to my protein? So the next day I had, I still had some Greek yogurts that were, they weren't the high protein ones. Yeah, regular ones. And I added a scoop of the vanilla whey in there and spun it up and then put some blueberries and I went, oh my God, it's amazing. So I, I can't believe I never pieced that together.

[Sal Di Stefano]

Protein powder doesn't go good in everything, but in some things it goes good and in other things it makes it better. Well, especially because yogurt's one of those things. If you add it to your, it's.

[Unknown]

Got kind of a tardy taste to it and then when you whip it up with something sweet like that, it.

[Sal Di Stefano]

Kind of brings it up and the texture is nice. It doesn't change it in any fundamental way. It just makes it taste better.

[Unknown]

I don't know why I didn't piece that together a long time ago. I would have been doing that a more sooner had I.

[Sal Di Stefano]

This is, this is how effective that one is. I have a 15 year old daughter and anybody who has teenage kids knows that it could get, it can be tough to get them to eat in a way that's, you know, geared towards any goal at all. Right. Like just getting them to not eat garbage is like a big win. And my daughter, typical 15 year old girl, she's not a big eater. She doesn't really care about, you know, like, eating too much. This protein in yogurt has been game changer for her. She starts out every morning now with 30 grams of protein. Whereas before I was lucky if she could, you know, we could squeeze out 10 grams of protein in the morning. Now 30 grams of protein, I mean.

[Unknown]

You, you, you put a little bit of granola, some berries.

[Sal Di Stefano]

Exactly.

[Unknown]

Drizzle a little bit of honey on it and you got like a killer parfait, dude. I mean it is, it's become, it's become something that I'll have in the morning. If I don't have in the morning, then I end up having as a dessert at night time. It's such a good go to and easy, easy to travel with and get to. Also makes for a good morning midday or morning, mid snack or breakfast. And so that's why these two tips that you gave back to, back to me are like the strongest ones. Because getting before noon ideas on how to hit high protein are paramount to people's success.

[Sal Di Stefano]

Next is to pick high protein snacks, which you just kind of said with the yogurt. Like, if you like to have a little bit of food in between your meals, there are high protein snacks. Hard boiled eggs are great, very easy. Add a little salt, Tabasco, some people like on top of them. It's actually really good jerky. Jerky's such an easy.

[Justin Andrews]

All forms of jerky.

[Sal Di Stefano]

Yeah. This is an easy way to get protein. You just. She wants some jerky cottage cheese, cheese sticks. They're not just for kids, you know, just easy high protein snacks that you know, you could easily, very easily with a couple high protein snacks, add a good 15 to 20 grams of protein to your day. Like if you add these up, by the way, your people who go from missing those targets will go to hitting their targets. If you add up some of the ones that we just.

[Unknown]

Well, I would add too. The, the opposite is true if you, if you choose other types of snacks. So like one of the worst things that some a client can do is snack between meals and it be a carb.

[Sal Di Stefano]

Yeah.

[Unknown]

Because then what ends up happening?

[Sal Di Stefano]

Calories.

[Unknown]

Yeah, because I used to have clients. What if I just have, you know, a bowl of fruit or is that. Well, there's nothing wrong with fruit. Fruit's great for you. I love it. Has lots of benefits to it, but it's mostly carbohydrates and sugar. And if you're using that as your snack, then you get filled up on these carbs and then you end up missing your protein. So my thing was my clients is like, you gotta prayer that fruit with some sort of a protein. If you're gonna snack on something between meals, then we need to have 15 to 30 grams of protein minimum to go with that carbohydrate. Otherwise what ends up happening is all these snacks end up being all carb heavy and then it just actually makes it more difficult to hit your protein intake.

[Sal Di Stefano]

Now the last sneaky way. And I love this because it is truly sneaky. You actually almost change nothing except the source is to switch from conventional beef to grass fed beef, in other words. So this is why it's so sneaky. Like what are you talking about? The same size ribeye or the same size tri tip that's grass fed versus conventional is significantly higher in protein.

[Unknown]

Yeah. Remember one of the last butcher box commercials we talked about this and Doug pulled it up. It was more than I actually, actually had thought. I knew there was a little bit of a difference.

[Sal Di Stefano]

Are you able to pull up the comparisons, Doug?

[Unknown]

But he, he pulled it up one of the last times that we talked about Butcherbox and I was blown away by the difference of grams. And I think you did it in a pound or an eight ounce steak. I don't remember what you did in a, like a, like a, we did.

[Sal Di Stefano]

A rib eye comparison.

[Unknown]

I think it was, I think it was too.

[Sal Di Stefano]

Yeah. And it's just because grass fed meat is leaner and it has more protein per ounce. So eight ounces, you know, packs a punch. An eight ounce ribeye that's GR fed versus not grass fed is more protein, less fat is, is the reason. Reason for it. What are you finding there, Doug?

[Unknown]

I'm trying to get the numbers here for you.

[Sal Di Stefano]

No worries. But yeah, it was, it was a significant number to the point where if, if all you ate was grass fed beef versus if all you ate or mostly what you ate was conventional, it would for the average person, you know, you're looking at another 20, 30 grams of protein throughout the day. And all you did was change the source. You didn't change the ounces, you didn't change the, the size is just higher.

[Justin Andrews]

Those are the best hacks. When it's already, it reflects what you're already eating and what you're already doing. Now you're just kind of switching it out.

[Sal Di Stefano]

In fact, I think because you hear people say this, right? Like I switched to grass fed meat and I built more muscle. And then what they do is they, they go, oh, it's because it's healthier, because it's better, you know, whatever. I think they're just eating more protein. Yeah.

[Justin Andrews]

Yeah.

[Unknown]

So it's 10 more grams in just a 8 ounce steak. So an 8 ounce steak. Yeah, it is.

[Sal Di Stefano]

You must have a better Google than Doug.

[Unknown]

I guess so.

Yeah.

It's not coming up for me for some reason.

[Justin Andrews]

I'm still spinning over there.

[Unknown]

Well, what did you do? I did protein and grass fed beef versus regular.

I put ribeye, so maybe that was my problem.

Oh yeah. So yeah, it's a 10, 10 gram difference.

[Sal Di Stefano]

10 grams per just.

[Unknown]

And just 8 ounces. So you're talking about like in a.

[Sal Di Stefano]

That's one that's typically a serving.

[Unknown]

Right, Right. So like a whole pound. Well, I eat more like. You eat more.

[Sal Di Stefano]

No, I eat more than that.

[Unknown]

Yeah, yeah, you eat like a pound. So you're talking about 10, 20 grams more of protein. So yeah, if you eat red meat once or twice a day, that's a significant difference.

[Sal Di Stefano]

Significant. Not only that, but the grass fed and I know we're talking about protein, so you get more protein, but then there's also differences and it's lower calorie.

[Unknown]

So you're getting 10 more grams of protein for less calories.

[Sal Di Stefano]

Which is in fact on a calorie per calorie basis, it's even more protein than what we said. Yeah, like a 10 ounce.

[Unknown]

I think that was maybe the dramatic difference that we.

[Sal Di Stefano]

Yeah, like you'd eat 10 ounces of grass fed to equal the calories of 8 ounces of the other ones. So it's not just 10 grams of protein. Probably more like 15.

[Unknown]

Yeah.

[Sal Di Stefano]

Or more. Yeah, because the calories are lower.

[Unknown]

Because it was definitely a lot more than I had anticipated. I didn't, I knew it was better, but I didn't know it was that much of a difference. That's a significant difference.

[Sal Di Stefano]

And then, you know, the other side of this is, you know, if I.

[Unknown]

Would have known that. Sorry to interrupt you, but I wish I would have known that because that would have been this. I love things like this. When I was in prep, like these are easy ways to like just to manually or I mean to like organically change the calorie reduction is like I would have done like non grass fed when I'm bulking and then when I go to cut, I would just switch to grass fed.

[Sal Di Stefano]

So it's the same volume. Yeah, yeah.

[Unknown]

So same everything.

[Sal Di Stefano]

You want to know what's crazy about what you're saying right now? I'll blow everybody's mind right now. In 8 ounce, let's say 8 ounce conventional steak versus an 8 ounce grass fed steak. The grass fed steak is less in calories. Same volume, same size. Yep. But the grass fed meat is going to produce more satiety because it's higher in protein. In other words, you're eat less calories, get more protein and get more full.

[Unknown]

Perfect strategy for cutting like that. Like you perfect strategy.

[Sal Di Stefano]

That's like a win, win, win. I can't think of a better strategy.

[Unknown]

Yeah.

[Sal Di Stefano]

To helping your fat loss goals than switching to grass fed.

[Unknown]

I mean if you think about it like that's why I said I would have done this. I always look for stuff like this when I was prepping of like keeping things consistent and just like tweaking like.

[Sal Di Stefano]

That'S why I feel like you're doing a radical right.

[Unknown]

That's why I like the cups of rice. Like when bulk time it was cup and a half to two cups for every servings. Then when I was cut time I go down to a cup and then just easy to like. Everything else stays the same. I just manage.

[Sal Di Stefano]

Yeah.

[Unknown]

The portion size of a food.

[Sal Di Stefano]

With this you wouldn't have to manage a portion.

[Unknown]

No. You just change from one.

[Sal Di Stefano]

If anything you could have, you could have made the portion size larger.

[Unknown]

Yeah.

[Sal Di Stefano]

And keep. That's pretty cool.

[Unknown]

But it was perfect because it would reduce calories which is what you were. I'd have to do in a cut anyway. So. Yeah. I wish I would have known. I didn't know that. I didn't realize it was that much of a difference. That would have been a strategy.

[Sal Di Stefano]

And then what I was going to add to that with grass fed you also have all the other benefits like the, the better fatty acid profile, which is really the selling point, you know, because the fatty acid profile is better and healthier and it's higher in a type of fat called cla. And all things being equal. So this is overstated typically. So everybody relax. I'm not trying to say CLA is a fat burner, but all things being equal, CLA is a fat burning fatty acid in comparison to other fatty acids. In other words, same. You know, everything's the same. Fat's the same. One's high in cla, the other one's lower. You're probably. You're going to get more of a fat burning effect from the higher cla because of, because of its effects. Yeah. And. And you know my. So I. We do tri tip from butcherbox a lot. A lot. Yeah. And. Oh, I eat a ton of it. But it's funny because I'm getting more protein and without realizing it, I'm getting more protein, which is my favorite, you know, my favorite piece of this.

[Unknown]

Well, we've been blasted with all this rainy weather, but I've been meaning to do. I want to do Doug's beef jerky. So I'm going To do. Or I'll do my own recipe, but I'm going to do the beef jerky.

[Sal Di Stefano]

So you brought that? You brought some for us?

[Unknown]

Wait, I know. So good. So I can't wait. No, I'll do a different one, see if I can compete. You know, see what you guys think. Whose was better or something like that. So we'll find, narrow down to what the best recipe is for.

[Sal Di Stefano]

All right, so I got to ask you, Justin, so you are in the process. You're the perfect person to ask for this. You're in the process of doing series like Adam did, except yours is geared around hitting it. Ridiculous.

[Unknown]

Geared around not getting results. Is that what you're gonna say?

[Sal Di Stefano]

You're. You're. See, buddy, why you gotta make it worse?

[Unknown]

I know. That's what I try to sabotage you. He's out there. Four hour workout today.

[Justin Andrews]

Poking the be.

[Sal Di Stefano]

No, I mean. So your goal with the series is to. Is to push press an ungodly weight. 315 pounds. Which, by the way, people like, a push press is like a. It's a standing press, but you use leg drive to boost. Yeah.

[Justin Andrews]

You get some English. Yeah. You're able to use your hips and.

[Sal Di Stefano]

That extension, which I gotta say, I think the push press of all the pushing exercises is one of the most, like, it speaks to your strength as a human being more than any other press because it's a. It's using the legs, the back explosive. It's power stabilization at the top.

[Justin Andrews]

Like, it's all encompassing. It really has always been like one of my favorite lifts. And it's, it's just. I don't know, I think somebody threw an idea out there and. And I just was like, immediately, like, that's what I'm gonna do. Because it, that lift has always just resonated with me because it's like an expression of just power and grit and strength. And I. I really feel like it's one of those staple exercises that should be. Instead of the how much you bench. Like, of course, like, this should be like a new standard.

[Sal Di Stefano]

Way more impressive to me. Yeah.

[Unknown]

The last time we talked about this, it's the squad of the upper body.

[Sal Di Stefano]

Totally.

[Justin Andrews]

Right.

[Unknown]

It's the 100. The squad of the upper body. You. You. I mean, shoot, if you just overhead press, really, really strong and squatted really strong, you'd feel strong. You'd have a pretty damn good physique. I mean, everything from your core, shoulders, chest, back, that all has to stabilize to do both those movements.

[Sal Di Stefano]

Yeah, yeah.

[Unknown]

I mean, that that would be a fun experiment right there.

[Sal Di Stefano]

Is to just do those.

[Unknown]

Literally just. You should do something like that because you could totally do something like all you do is push, press and squat. Don't do anything else. Like, literally don't do anything else. Just push, press and squat for a period of time and just see what kind of like, strength.

[Sal Di Stefano]

I was going to ask you, Justin. So aside from practicing the push press, because your goal Is to hit 315, right?

[Justin Andrews]

Yeah. What are the.

[Sal Di Stefano]

What are the. Like, are there like a few lifts or exercises that you're doing, you know, have a.

[Justin Andrews]

That contribute the most continuously? Yeah, I mean, it's. It's variations of it, but for the most part, like, so I do a lot of carries overhead. Overhead carries huge for that lockout strength and just stability and support. And so, I mean. And I remember when you guys had first started to incorporate this, like, overhead carry. Learned it from you, what that did for.

[Sal Di Stefano]

Yeah.

[Justin Andrews]

Your overall strength with press is because too, it's like your body just naturally kind of conserves energy, and it conserves, like, the amount of force you, You. You apply. And so, like, if you're. If you're not really pressing to that full extension or you're staying up there, you know, it's not exerting a lot of that, that force, you know, at the top. And so to try and like, over emphasize that for me is a huge part of the process.

[Sal Di Stefano]

I added. I very quickly added 10 or 15 pounds to my overhead press by practicing overhead carries with kettlebells.

[Unknown]

Yeah.

[Sal Di Stefano]

And I would press them above my head, just like you took, just like you taught us. And then I just walked. And I'd walk for, you know, 20 steps, turn around, stay stable, walk back. And it just added strength to my overhead.

[Unknown]

I think that there's a re. That's part of the reason why I was always such a huge fan of the Z press. Because it kind of forces you to do that. Yeah. I think a lot of people, when they press to Justin's point one, they don't get full extension. So you don't get that in range strength. You don't hold it up there. When you get up there, everybody presses and comes right back down, right back down. So you don't get that same type of strength where when I would Z press, you'd have to fully extend and stabilize from it. And just having to do that between every rep and not ever really training that way, I think I noticed a huge difference in that.

[Sal Di Stefano]

And then. Okay, so overhead carries. I also see you Doing. You always talk about. Always, always talk about kettlebell presses, but you always mention the spiral.

[Justin Andrews]

Yeah, I'm always adding that rotational element to it. And you guys have noticed this in a lot of the program when we get into the MAPS programs. And like, you guys always tease me, rotation in here are. And it's just because it's such a smooth function of the shoulder that it. It's just this natural spiraling effect that your body has the ability to. To, you know, to stabilize and have strength. And so for. For me, too, it reinforces a lot of that stability with rotation. So. So when you talk, I'm challenging it.

[Sal Di Stefano]

Yeah. So people listening don't understand. So, I mean, you can do this with a dumbbell too, I guess. But it really. What's happening is you're getting the elbow, you're getting the humerus from the straight top position, comes down to the side, but then it has to come down the front, come all the way down.

[Justin Andrews]

All the way down.

[Sal Di Stefano]

So you're getting such a full range of motion.

[Justin Andrews]

Everything's full range. Yeah. That I'm trying to express with this because, like, there's leaks. There's leaks in. In performance. There's leaks in strength where a lot of times momentum can come into that. And so I'm trying to slow down and really, like, overemphasize every function of the shoulder and trying to squeeze in those. Those moments for strength. And so to have, you know, rotation in there is a huge part of the process for making sure that I'm continuously activated and producing that kind of strength.

[Sal Di Stefano]

Now, here's one that's surprising because. And I want to hear your thought process because I've rationalized it. I think I understand. When we were talking, it was yesterday, and I was asking you, like, what are you doing? How are you gonna hit this weight? Because it's, you know, 315 overhead presses or push press. Crazy.

[Unknown]

Yeah.

[Sal Di Stefano]

And we're talking, and you said you're gonna work a lot on your front squat, and I think I understand why. But explain rack position is that he's.

[Justin Andrews]

A front rack position. It's. It's. I'm acclimating to the heavier load. And two, just like the overhead carry where I'm. I'm using locomotion, I'm walking, and I'm stressing that overhead position. And. And I'm. I'm strong in that. So I'm overcoming any kind of, like. Any. Any one of those. Those factors where it's, like, pushing me to the side or pushing me into rotation. You know, I'm going to be able to stabilize it and maintain that control. Same thing here, the rack position. So even just getting into that position with, with a heavy load, like, I want to be so comfortable in that into now connecting the leg drive. So I'm, I'm, and I haven't done a lot of front squats in a while. And so I've, I've been very back loaded, heavy and focused and, and so for me, it's like I can, I can get real comfortable now just having that on my chest and, and I have, you know, that piece figured out. I have this piece figured out, which both of those are like, if you're looking at a bench press and you're, you're thinking about where the, you know, the toughest parts of that lift are, it's the lift off or it's the lockout.

[Sal Di Stefano]

Right.

[Justin Andrews]

So, you know, two ends. I'm, yeah, I'm, I'm, I'm working on those two ends because in the middle I'm, I already know I have this, this type of generated force.

[Sal Di Stefano]

When you do your push press, you're not going into a split stance at the top. Right. You're not doing the Olympic split. You're literally. Yeah, bilateral push.

[Justin Andrews]

I don't know if they call that a jerk, but. Okay, but, but yeah, that's, yeah, I'm not going into the split stance to stabilize it. It's just, yeah, just a straight, just a raw push.

[Sal Di Stefano]

So fun.

[Justin Andrews]

So where do you think, where do.

[Sal Di Stefano]

You think you're at right now with it? Because you haven't started to like, really pushing the weight yet. You're in the beginning of, you're like getting going.

[Justin Andrews]

Yeah, it's like, it's, it's, it's stabilizing everything and, and you know, getting the strength there. So I'm, I've, I've been holding 315 in and I've been able to front squat three 15 pretty.

[Sal Di Stefano]

Were you holding it so you unravel.

[Justin Andrews]

Just on the rack?

[Sal Di Stefano]

Oh, yeah, yeah, yeah.

[Justin Andrews]

But I've been pressing like 225 and it's getting a lot easier and I've never pressed it.

[Sal Di Stefano]

I think, I think at one time in my life I push press through 25.

[Justin Andrews]

Yeah, well, I mean, it's, I don't know. I, I've been through sort of ups and downs with this. Like, I've had moments where I'm like, oh my God. Like, I, I feel like I'm 80 years old and I don't know What I'm doing, and. And then the next day, I'm just like, oh, my God. All the strength came back, and, you know, the connection started to get a lot more. It increased substantially. So it's. It's just kind of working through this. This initial shock of it in the beginning, and I think I'm starting to kind of get over that. Get over that hump of, like, well, okay, that's awesome. Now I have to. Now I have to. To really start to kind of stress it a bit more.

[Sal Di Stefano]

Do you want Adam and I, on the day you try for the. The. The max? Because there's gonna be a day where you try and go for it. You want us to come in?

[Justin Andrews]

You want to slap me? I want you to put smelling salts on me.

[Sal Di Stefano]

You know how bad he'll get? Yeah, we gotta be careful. We put it too hard.

[Unknown]

I just want you to do. You know what's so cool? I want you to get it, because then that really puts the pressure on Sal to have to do something cool. Oh. I mean, I did a series. I did something pretty impressive. Yeah, you're gonna do something that's pretty impressive.

[Justin Andrews]

Yeah.

[Unknown]

And then everyone would be like, what about sales? Can he do anything impressive? Probably not. Probably not.

[Sal Di Stefano]

I could beat you guys at worst. As you say, that's impressive that one time. Yeah. Hey, speaking of strength.

[Justin Andrews]

Carnival game.

[Sal Di Stefano]

Speaking of strength, I. I pulled up a study on grip strength and its association with association with. With longevity. It's. The data on that is pretty crazy. Let me see if I can. Oh, here it is. All right, let me pull it up. So grip strength for. For people listening, really, it's just a proxy for overall strength. So there's nothing special about, like, how strong your grip is, aside from the fact that if it's really strong or it's really weak, it's a pretty good indicator that the rest of you is either really strong or really weak.

[Unknown]

I want to. I want to say something about this. It doesn't make it flawed. It's just. There's a. There's an obvious correlation here that anybody who's lifted weights for an extended period of time has probably. And then not. And then gone back has noticed this. Like, I always notice this. Just carrying around dumbbells and barbells three times a week makes you have really good grip strength. I mean, significantly better than not. Yeah.

[Justin Andrews]

Yeah.

[Unknown]

So it's just like, there's not like this. Like, sometimes I think people hear that study that. Now they're over there doing the gripper all Day. Listen, if you are grabbing sets of dumbbells and barbells three times a week, this is going to apply to you. You're going to have. They're on, you're on the upper end of.

[Sal Di Stefano]

So. And here's what they do with it. What they do is they say, what's an easy test we can do in studies or in a doctor's office that will tell us how strong the app the person is. So, yeah, we could have you squat, we could have you try and deadlift or do an overhead press. But none of those are easy because someone might be able to do them or whatever. We got to teach them. What's really easy is I can have someone, while they're seated in my office, as a doctor here, squeeze this gripper. We see what that says and we know how strongly that correlates to either being overall weak or overall strong.

[Justin Andrews]

It's an easy way to measure force per production.

[Sal Di Stefano]

That's it.

[Justin Andrews]

Just otherwise there's not a lot of tests that are easy.

[Sal Di Stefano]

That's right. So check this out. People with the lowest levels of hand grip strength. So when you look at the, the chart, right, the people who are in the bottom, like 25, had a 72 higher risk of developing dementia and an 87 higher risk of dying from dementia.

[Unknown]

Jesus.

[Sal Di Stefano]

So strength, by the way. Okay, okay, now I'm gonna, now I'm gonna piss off all the bodybuilders. This doesn't mean that if you're like, you know, Mr. Olympia, you're gonna have great longevity because you could, you know, you could break a brick with your grip because there are trade offs, right. You eat the extreme levels of strength. You're probably doing things that are sacrificing longevity. Like you're probably training like crazy. You're, all you're doing is dedicating your life to building muscle. Maybe you're taking anabolic steroids, et cetera, et cetera. So this is all within the range of healthy. Okay. So for I know people listening, some people may be like, cool, I got great longevity. You know, I'm going to keep taking D ball. That's not, there's, there's extremes. Right. But generally speaking, strength is an incredible predictor of mortality. And they're finding in this data that it's better than almost any other single thing. Like it's better than any other measurement we can do.

[Unknown]

Yeah.

[Sal Di Stefano]

Which is great for, for, for doctors and insurance companies and.

[Justin Andrews]

Yeah. And healthcare providers shift in that direction completely.

[Sal Di Stefano]

It's not a complicated test. You could get A hand dynamometer. You have your patient come in here, squeeze this real hard. Okay. We're in this category. We got to go do some more tests or whatever. It'd be so cool, so non invasive. It's so easy.

[Unknown]

It'd be so cool if we could actually. If we had the technology to be able to tell like for example, where your. Your body fat percentage, strength, weight, everything is right now. Obviously, you know, in the. The triangle of longevity aesthetics, everything your. Your obviously away from longevity and more towards. But it would be cool if that there was the ability for us to kind of keep a running tabs on that. Like, you know, like, oh, I'm this far over. And actually if I scaled back to three times a week lifting and did a little bit more walking or this, I would be more. And it'd be so cool if we. You think science will ever get there to probably per.

[Sal Di Stefano]

The.

[Unknown]

Per the body? Because it's all going to be unique to each person too. Like some people's body type will need less strength training and more strength training than others, and some would need more cardiovascular. It'd be really cool if we had the metrics to be like, Adam, for you for optimal longevity, it's this many times a lifting homeostasis.

[Justin Andrews]

Here's where you're at right now in sort of that chart.

[Sal Di Stefano]

Yeah, yeah. I think AI will help with that because what you're talking about is aggregating an incredible amount of data and variables. Right. That's what that would take is like.

[Justin Andrews]

You'D have to wear something continuously.

[Sal Di Stefano]

Yeah. And it would have to have so much data from so many people and be able to make connections from all that data that then it could say with relative accuracy, here's your risk. But it's just tons and tons and tons of data that's required. But AI does that really well. So speaking of AI, by the way, there was a study that came out which is a duh. It's one of those DUH studies that people. The more people use AI that we get. I'm gonna. Yeah, yeah.

[Unknown]

I mean, I'm sure that's true.

[Sal Di Stefano]

I mean that's. That's exact. That's it.

[Unknown]

I mean, that's like. Look at. And you know, it's a perfect example of it. I know we talked about this before is.

[Sal Di Stefano]

No, you're right, dude. I.

[Unknown]

You.

[Sal Di Stefano]

You literally. That's almost the title of the article.

[Unknown]

Oh, really?

[Sal Di Stefano]

Yeah, it's the title of the article is Study finds that people who entrust tasks to AI are losing critical thinking.

[Unknown]

Skills, I mean. Yep, I, I remember, I clearly remember priding myself on like my ability to memorize like a drive and people's phone numbers. And it's like those two examples alone are like, I've seen the change in that. Like there was a time when like you memorized your best friend's phone number because you had to call it and dial it on the dial every single day and you just, you knew everybody's phone number. There was a time when we didn't have navigation systems in our car. And so if I went to a party or a house, like I have to remember the big oak tree after the third blue house. Like, and you just, you trained yourself to do that. And I was really good at that. And then I like, I'm terrible at it now. So I'm not, I didn't just like kind of lose that skill. Like, I went, I went from someone who I would consider self smart in that area to dumb in that area. In a period of a decade and.

[Sal Di Stefano]

A half, we talked to each other many, many times a day. We've known each other for 10 years. Do you, any of you guys know any of our phone numbers? I don't know what your guys phone numbers are.

[Justin Andrews]

No.

[Sal Di Stefano]

If my phone died and I was.

[Justin Andrews]

Like stranded, outsourced that, like, oh, I.

[Sal Di Stefano]

Gotta get a call one of my buddies to help me out be screwed. Yeah, I'd call my mom's old phone number. It doesn't work anymore. It's only one of her number.

[Unknown]

I mean, I know Katrina's only because like halfway through our relationship she gave me so much that I didn't know her phone number by heart, you know, like. Well, it's been in my phone forever.

[Sal Di Stefano]

I remember Jenny's phone number from the.

[Unknown]

Phone from the song 867-530-867-5309.

[Sal Di Stefano]

You know, they had to change that number because so many people were calling it and it was an actual real number. Really, you had to get rid of it. If you call it right now, it's.

[Unknown]

Not a real number. 5, 3, 0, 9. Yeah, no, that one.

[Sal Di Stefano]

You seeing it? It's beautiful.

[Unknown]

So good, right?

[Sal Di Stefano]

So good.

[Unknown]

So good. So good.

[Justin Andrews]

Warms my heart.

[Sal Di Stefano]

I love it. Hey, speaking of relationships, I got a cool. You'll love this. You love stuff like this. I do.

[Unknown]

Like, I like relationship and marriage. Yeah.

[Sal Di Stefano]

Yeah. So I, I got, I got a great. You told me. Hey Sal, look, something like this up would be cool to talk about if there's anything on. So there are four. This is a this was published recently. It was actually this week. 20, 25. Four proven ingredients of a happy, lasting marriage. And they have the percentages of odd improvement with each of these things. So percent higher odds of being very happy in the marriage related to these four things.

[Unknown]

Are they.

[Sal Di Stefano]

You want to guess what any of them are?

[Unknown]

Yeah. Well, are they activities that we would do together? Are they habits and behaviors?

[Sal Di Stefano]

All of the above.

[Unknown]

Okay. All the above.

[Sal Di Stefano]

Actually, I don't. You guys won't get. I don't think you guys will guess any of these because there's so many things you could think of. Right. But these are the four highest contributors to improvements and odds of happiness in your marriage.

[Unknown]

Well, I would think one, some. Something that's related to like setting a go, accomplishing it together. So building something together. So I don't know what that.

[Sal Di Stefano]

What it's not in one of these.

[Unknown]

Okay. That's not one of them.

[Sal Di Stefano]

No.

[Unknown]

Is. Is reading. Is reading together. Reading together or something that's related to growing.

[Sal Di Stefano]

Kind of. So let me go with the first one. They gave the biggest percentage increase. Okay. They call it the. The highest commitment. So here's how they rated this. People who agreed that the relationship with their spouse was one of the most important things in their lives. So people who said, is your relationship with your spouse one of the most important things in your life? People who said, yes, it's either the most important or definitely one of the most important thing that led to in women, a almost 400% increase in odds of being happy. With men, a 234% increase.

[Unknown]

So simply, just simply agreeing that this is one of the most important.

[Justin Andrews]

Prioritizing it is, number one, just prioritizing it.

[Sal Di Stefano]

Saying this is one of the most important things in my life made a huge difference.

[Justin Andrews]

Sounds obvious.

[Sal Di Stefano]

Here's the other one. A protective spouse. Having a protective spouse. So when spouses were presented with a list of 10 attributes and asked to report how well each trait described their spouse, using a response range of not all true to definitely true. So it was like, it was like a word list that include personal traits of ambitious, protective, confident, physically strong, etc. Etc. Wives who felt it was definitely true that their husbands were protective were 137% more likely to be very happy in their marriage.

[Unknown]

Wow.

[Sal Di Stefano]

Yes. Yes. Husbands who reported that they have highly protective wives were 61% more likely to say that they were happily married.

[Unknown]

Is that guys report that often?

[Sal Di Stefano]

Yeah, like my wife's very protective of me and my marriage. You know, like, I don't know what that means with a wife, I think that means.

[Justin Andrews]

Yeah, I guess. Yeah, you have to define that.

[Unknown]

Like she wants a crazy.

[Sal Di Stefano]

Well, so.

[Unknown]

So kill the crazy.

[Sal Di Stefano]

They're explain it. Protectiveness, the meaning is important.

[Justin Andrews]

Hyper vigilant.

[Sal Di Stefano]

The wives are happier when they're married to men who make them feel physically and emotionally safe. So that was for. That was for the wives. Husbands are happier when they report that their wives are protective as well. So they. So it encompasses more than physical safety, but the husbands themselves, and I think it's mostly for men. They're saying that it's men who feel like. I feel like safe with my. I could tell her anything and she's very, you know, protective, you know, so it's pretty good, right?

[Justin Andrews]

Guard down.

[Unknown]

Yeah, pretty good. That is interesting.

[Sal Di Stefano]

All right, the next thing. This was actually a pretty big one. If a husband and wife regularly attend a religious worship service on a regular basis. Right. So if they both go to church regularly, for men, it was a 212 increase in the odds of being happy. And for women, 112.

[Unknown]

So of all the ones you listed, I think that's one of the best ones. Because giving somebody something tactical is far more. Yeah, like all the other ones are like, obscure. Like, you know, do I priorit. Do I say our relationship? Yeah, I say our relationships.

[Sal Di Stefano]

Most important.

[Unknown]

Yeah. What does that mean? What does that look like? How does that manifest? How do you get better at that? It's like. But giving me. That's why I like things like. I, I mean, I've tried to share on this podcast simple things that were tactical that I know has worked incredibly for us. I. I think in this day and age, breaking away from your phone and creating just space was huge. Like that, that simple thing of Katrina and I leaving our phones in the house and going for a 20 minute walk. Talk. Huge.

[Sal Di Stefano]

Yeah, huge.

[Unknown]

And you would. And you think.

[Sal Di Stefano]

Sounds so silly.

[Unknown]

Sounds so silly. But. But it's a tactical thing that someone who's in a marriage who wants to improve their connection, relationship, like, try that. Go apply that. Agree that your phone. Stay home, go walk for 20 minutes. No agenda. Just enjoy each other's company. See what happens. You'll be blown away. Another one going through an audiobook together. Like, does. And don't overthink it. Does it need to be about marriage? No. Pick a subject. Anything you guys both want to listen to. But listen to an audiobook for 30 minutes.

[Sal Di Stefano]

Growing together.

[Unknown]

Huge. Like that. I mean, I like stuff like that. When I read, like something that I'm like, oh, That's a. That's something I. I love the John Deloney one that we try and practice before Katrina and I do anything. We're getting ready to take off the truckee. We're trying to figure out what day, what time, what's going to happen. Like, Katrina will always go, like, okay, what do you. What are your expectations of how today goes?

[Sal Di Stefano]

Yeah.

[Unknown]

And I'll be like, well, I'm gonna go to work, and then I'm gonna do this. And then hopefully you're packed up and we can do this, we do that. And she'll go, o, wow. Actually, I was going to wait to do this, and I didn't want to leave till then. And I think Max. And it's like, okay, good. We're on the same. Like, just having a conversation before a day or an event of each other's expectation. Massive tactical thing that you can.

[Sal Di Stefano]

Yeah, I like this. Okay, so. And there's a fourth one here, so. So I said the people who ranked the relationship as of the highest priority, people who said that their spouse was protective when they. When they attended a worship service together regularly. And then the last one was frequent date nights.

[Unknown]

Yeah.

[Sal Di Stefano]

Which I think a lot of people know that. I think everybody hears that. Right. 114 increase in odds of being happy for husband and a 56% increase in odds of being happy for a wife.

[Unknown]

That's another good one, too, because I know a lot of couples who don't, like, make they, you know, again, just say, oh, we try it, but it's like, no. Do you make a night every week? And I've. I've met a lot of couples. I know I've met a lot of couples. Oh, yeah? Yeah.

[Sal Di Stefano]

What's your night? Do you guys have a night that you do?

[Unknown]

No.

[Justin Andrews]

I mean, it varies, but it's either Thursday night or Friday night.

[Sal Di Stefano]

Yeah. Yeah, we do. We do Friday night. Every Friday night. For Jessica and I, that's a. That's our date night. We have a nanny come. It's like, scheduled, done deal, and we take off and. And spend together.

[Justin Andrews]

Yeah, I think, too, like, just knowing that you're both on Pursuits of Personal Growth is a huge piece to that. And so if getting an outside party, like, if you. It's therapy, if it's a counselor, or if it's like, you know, somebody you trust to, like, kind of, you know, give you some real feedback that's not your significant other, so you can really look at yourself in an honest way. And, like, that's what I'm contributing And I'm not like putting the pressure on. It's just knowing that they're kind of on a similar journey that, that is huge.

[Unknown]

I think it's necessary, important. You have to because I mean we know the, the stats on couples that one of them goes on a weight loss journey and the other one doesn't.

[Sal Di Stefano]

Divorce rate spikes.

[Unknown]

Yeah, divorce rate is crazy.

[Sal Di Stefano]

It's actually a big risk. One person grows, the other person doesn't.

[Unknown]

And what that is, it has nothing to do with one was fat and then they got thin. It has everything to do with like one's growth minded. One is trying to make significant improvements on them themselves. And if the other partner is not along for the ride and doing it, then the likelihood, which would be no different in any other aspect. If someone is just going to counseling, working on therapy, trying to better themselves, but the spouse is refusing to do that, I could probably tell you with certainty, yeah, that relationship's not going to work either. You know, it takes both people wanting to actively pursue growth.

[Sal Di Stefano]

I saw you drinking the, the green juice. How often are you doing that?

[Unknown]

So I'm, I'm like, I always try if I know that I've, I've put like a day or two back to back where I haven't got any vegetables. That's one way. Or I'm fighting a cold right now. If I'm fighting a cold, I'll be doing it. Yeah, I'm still, I'm still, I'm on the tail end of it right now. But as soon as I feel it coming on through the full duration of the cold, I'm trying to do at least one or two during the whole. That's one of the ways that one.

[Sal Di Stefano]

Or two a day. Yeah, I gotta get back on it. I haven't had the green juice. I do it and it hurts.

[Unknown]

Feel better. I always, you know, you can't put.

[Sal Di Stefano]

My finger on it.

[Unknown]

I don't know, I don't know if it's because I'm lacking some of those micronutrients. I don't know what it is. But there's something about the green juice. Juice when I take it and I, I have to say, I mean organifi. Like I've tried a lot. I mean my entire training career I've tried different green juices.

[Sal Di Stefano]

Green juices are disgusting.

[Unknown]

Yeah. And theirs tastes good.

[Sal Di Stefano]

It doesn't taste like grass.

[Unknown]

No, it tastes, it's got this kind.

[Justin Andrews]

Of the micronutrient thing though because I mean even I, I mean I try to, to get Like a multivitamin. And, you know, make sure, like. Because I, I don't know. I've been thinking a lot about the quality of our food and how, like, shitty it is.

[Sal Di Stefano]

Yeah.

[Justin Andrews]

And how it's, like, really degraded over the years. And I, I, I don't know. I think that is like an. Even if I feel like I'm on top of, like, eating vegetables or, like, consistency and all that, like, still adding that, like, it makes a big impact.

[Sal Di Stefano]

Dude, you brought up tail end. You reminded me of. This is so off, like, topic, but one of the most fascinating things. So first, so I'll tell you how I got here. Do you guys ever watch those videos online? One of my favorite reels to watch that I could get sucked in is that. What's. What are those. Are those hydraulic machines smashing? And they'll put something in there to crush it.

[Justin Andrews]

I watched this video videos, too.

[Sal Di Stefano]

Yeah, I saw one with a Nokia phone. The old one, you know.

[Unknown]

Yeah.

[Sal Di Stefano]

They're making jokes.

[Justin Andrews]

I love electronics. Getting crushed, dude.

[Sal Di Stefano]

So do you guys know what a Rupert's Drop is? No.

[Unknown]

It's.

[Sal Di Stefano]

Doug, Google hydraulic machine. Rupert's drop. If you melt glass and allow it.

[Justin Andrews]

To drop into water so it's like the strongest formation.

[Sal Di Stefano]

It's one. It's glass. It's one of the strongest things we've identified ever. A hydraulic press.

[Justin Andrews]

Why is that?

[Sal Di Stefano]

A hydraulic press won't be able to crush. Smash it. It smashes on, it'll dent the. The freaking machine.

[Justin Andrews]

That's crazy.

[Sal Di Stefano]

It's glass. But because of the way it forms of the water, because of the way it cools and forms the internal tension or something like that. Let me see if Doug's got. Got one. Okay, That's a Rupert's drop. So it looks like a tadpole, right? Yeah. And it's super Doug. Maybe look up Rupert drop so strong.

[Justin Andrews]

That one of those looks like a sperm. What are you talking.

[Unknown]

So you're telling me it's so strong that one of those, like, hydraulic pressures can't even break it?

[Sal Di Stefano]

No.

[Unknown]

Wow.

[Sal Di Stefano]

I mean, I think you have to have one that's like, incredibly.

[Unknown]

And, and it's. You're. It's melted glass.

[Sal Di Stefano]

It's just glass.

[Unknown]

Just glass.

[Sal Di Stefano]

It's glass. And maybe Doug, you can look up what. Okay. Rupert's drops or drops made of glass that can withstand compressive forces of up to. Oh, my God. 664. Is that thousand or point, 664,000 Newtons.

[Justin Andrews]

Newtons.

[Sal Di Stefano]

That makes it as strong as steel.

[Justin Andrews]

Can you look so why?

[Unknown]

Why diamond windows and stuff.

[Sal Di Stefano]

Here's what's crazy about it. So you saw that tadpole looking thing, right?

[Unknown]

Yeah.

[Sal Di Stefano]

If you. So that's the. The drop part is that strong. If you flick the tail just a little bit, the entire thing explodes.

[Justin Andrews]

What?

[Sal Di Stefano]

The entire thing explodes. If you just. If you break the. The tail, the whole thing explodes. It's got the strangest properties.

[Justin Andrews]

So weird.

[Sal Di Stefano]

I went down a rabbit hole of looking at this.

[Unknown]

So. So then would it be useless to make like a window out of it.

[Sal Di Stefano]

Or something like that because of that? So what does that say, Doug, on the explanation?

[Unknown]

Yeah, it comes from the way it cools. So it's dropped into water and it inside cools more slowly.

[Sal Di Stefano]

It creates. Creates a residual stress field in the glass with the outside compressed and the inside in tension. The drops hemispherical shape and the high compressive stresses in the exterior also contribute to its strength. But if you break the tail, the entire thing shot.

[Unknown]

Now does it take a certain type of a flame to melt down to that or it's just melt. It just. It'll get hot. Hot enough. It'll melt down.

[Sal Di Stefano]

Yeah. Like if you mute that Doug, so we can see like it's. So I was. Went down a rabbit hole of this because I saw this. This. Yeah. Hydraulic press smashing it and it. It dented the. Whatever the press was.

[Unknown]

And I was like, is there any. Is there anything sal. That we use this for? Like.

[Sal Di Stefano]

I don't know. That's a good question. That's a really, really good question. Let's see what, what it does here.

[Justin Andrews]

I don't know.

[Unknown]

It's a long.

[Sal Di Stefano]

You picked an 11 minute video to show us?

[Unknown]

Well, it's the first thing that came up.

Such a good googler.

[Sal Di Stefano]

He's the best you've ever seen in your life. But yeah, it's.

[Justin Andrews]

What do they call that glass that's formed from lightning?

[Sal Di Stefano]

You know, Is it lightning glass?

[Justin Andrews]

Yeah, that'd be too obvious. What's it called? It's lightning glass.

[Unknown]

I've never even heard. I'm so interested if we use it for something.

[Sal Di Stefano]

That's the. The Justin, what you're talking about I think is when they. When lightning hits sand hand.

[Justin Andrews]

Yeah, yeah, yeah.

[Sal Di Stefano]

And it makes like a lightning.

[Unknown]

It might be called lightning. Oh, here you go. Oh. Oh, that was good to show it and then you paused it. Okay, let's see this.

[Sal Di Stefano]

Yeah, so. So. See how gentle he is with the tail.

[Unknown]

So if he would flick that tail, it would shatter.

[Sal Di Stefano]

The whole thing shatters. Look now, now Watch. He's going to measure how much pressure was. Look how many tons was on that little tiny thing.

[Unknown]

20.

[Sal Di Stefano]

20 tons it took to crush it.

[Unknown]

Wow.

[Sal Di Stefano]

Isn't that wild? But if you flick that little tail for whatever reason and I don't know the science behind this, I would love somebody to write in who understands this. Yeah. It breaks the whole thing and explodes the whole thing.

[Unknown]

So I want to know how we, how we found. Got, got to this.

[Sal Di Stefano]

I think Prince Rupert, I'm guessing.

[Justin Andrews]

I don't know who's Prince Rupert?

[Sal Di Stefano]

How is it discovered?

[Unknown]

You had me convinced Prince Rupert was.

[Sal Di Stefano]

Just, he was melting glass. He was, he was bored. Yeah. You know, in his chambers. Melt more glass.

[Unknown]

You would think that we were, we use this for something.

[Sal Di Stefano]

I don't think you can because of the tail.

[Justin Andrews]

He was an alchemist. Missed probably.

[Sal Di Stefano]

Yeah. I don't think you can because of the whole tail. Anyway. Isn't that cool?

[Unknown]

Yeah, it is.

[Sal Di Stefano]

Yeah. I think that's really cool.

[Unknown]

Nerdy side.

[Sal Di Stefano]

Justin, I was going to ask you if you saw the Mars image. Did we bring this up yet?

[Justin Andrews]

We haven't.

[Unknown]

No, no, no.

[Sal Di Stefano]

Yeah.

[Unknown]

Google.

[Sal Di Stefano]

Google.

[Justin Andrews]

I know exactly what you're talking about.

[Sal Di Stefano]

Square on Mars.

[Unknown]

Square on Mars.

[Justin Andrews]

Right.

[Sal Di Stefano]

We took a picture, you know, we're taking pictures of Mars.

[Unknown]

Yeah.

[Sal Di Stefano]

And, and people are like speculating.

[Justin Andrews]

It's like, man, have you ever seen. Okay, before that though, have you ever seen like in South America they've finally kind of flown over the jungle with this LiDAR technology.

[Sal Di Stefano]

Yeah.

[Justin Andrews]

And you can, you can visibly see where these structures used to be. Like the, the foundation of them, like little. And, and they've uncovered so many cities, like buried cities in there and everything. This looks exactly like that. It's like very similar in terms of like a square structure of a, of a foundation on Mars. So it's like really hard to describe that as a natural formation.

[Sal Di Stefano]

Well, you could. So that's it right there. Of course. See the square?

[Unknown]

I do.

[Sal Di Stefano]

So we just saw that on Mars. There's a lot of speculation.

[Unknown]

That's a, that's a lot of speculation for that picture.

[Sal Di Stefano]

Well, okay, you see the full square.

[Justin Andrews]

So you remember, remember when they had the.

[Unknown]

Yeah, kind of.

[Sal Di Stefano]

Yeah.

[Justin Andrews]

Remember when they flew over and they had like this face image?

[Sal Di Stefano]

Yeah, but that was the shadows.

[Justin Andrews]

It was. But then they went over again and it was visible again. It was just because of the movement of the, the dirt or whatever. So that's in close proximity. And then also there's this cone shaped structure. These are all like pretty close Proximity. And that's pretty random that.

[Sal Di Stefano]

So now, now here's where I'll go with that because I love that kind of stuff. I love that kind of speculation. However, if Doug, if you Google nature that looks man made or natural formations that look man, you'll see a bunch.

[Unknown]

Of stuff like that.

[Sal Di Stefano]

There's some stuff on Earth that is weird, but it's all made. Made naturally.

[Justin Andrews]

Yeah.

[Sal Di Stefano]

Through different phenomena. Yeah.

[Justin Andrews]

But then there's also the, the weird occurrence where you see a mountain that looks kind of like a pyramid. And then they actually excavated and it is like in Bolivia. Not a Bolivia, but they've, they've excavated. They found like all these walls and so anyways, like it's, it's.

[Sal Di Stefano]

What do you think? You think there's aliens on Mars like a million years ago?

[Justin Andrews]

I don't, I'm not like let's jump to conclusions. Right? Like, so let's just go right there.

[Unknown]

I didn't see the full article, but I'm assuming that what makes that. Because at first glance I don't think that there's anything really about that picture unless it's a. Is it an absolutely perfect 90 degree angle?

[Sal Di Stefano]

Okay.

[Justin Andrews]

So there, there's nothing else around the, the area like that.

[Sal Di Stefano]

So let's. So those, those rock formations right there look like a bunch of pillars. You see that? Yeah, they're like, they look like perfect square rock pillar. I don't know what they're called. But that's a natural formation.

[Justin Andrews]

Well, yeah, like giants causeway in, in Ireland.

[Sal Di Stefano]

Is that what it is?

[Justin Andrews]

So they. Yeah. And this, this also in Scotland, I think they have some. But it's like they're, they're hexagonal formations.

[Sal Di Stefano]

Yes.

[Justin Andrews]

And so this is like a. Yeah, it's like, like what the fractal geometry and like just how nature kind of like compresses.

[Unknown]

Well, how did we. What, what's the, what is the, what's the prevailing theory on Stonehenge? What did. What, what, what is. What have the scientists came up and said to explain that because we didn't have the technology or the machines.

[Sal Di Stefano]

Ancient civilization. I don't know what they thought. The druids.

[Justin Andrews]

Yeah, yeah, we don't, we don't.

[Unknown]

I mean, I mean we tend to come up agree that is monolithic.

[Sal Di Stefano]

You know what's interesting to me? I'm going to get this kid.

[Justin Andrews]

There's a lot of speculation.

[Sal Di Stefano]

Let's have fun with this. If we found. I'll create an analogy. Let's say we found in some ancient rock, right. And we Break open the rock and we find this ancient computer. We would 100%. Like an Apple computer, anything. This is a computer. Ancient computer.

[Unknown]

Okay.

[Sal Di Stefano]

We would 100% believe that something intelligent created that. Okay? So we automatically assume that anytime we see something that appears that way, we're like, something intelligent created that. And yet we look at life, which is infinitely more complex. And people like to argue that, no, that just happened by accident.

[Unknown]

By bang.

[Sal Di Stefano]

Yeah. Nobody designed that. That just happened by accident. Interesting, right?

[Justin Andrews]

Yes, of course.

[Unknown]

Always thought that, dude. I think it's hilarious. I think this. The amount of things in nature that work together is just unbelievable.

[Sal Di Stefano]

Oh, it's crazy.

[Unknown]

Yeah. It's unbelievable how many things rely on other things to have and then. And how crazy. We've just. I mean, when you look at all these other planets too, and we're now we're looking at pictures of Mars, like, how plain and lame and how everything. And then you look at Earth like just its beauty is insane.

[Sal Di Stefano]

You said lame.

[Unknown]

They do look like, even like, I, you want to go to Mars.

[Sal Di Stefano]

I don't want to go to Mars. We start a galactic federation. We're gonna have T shirts. Like, everyone, all your planets are laid.

[Unknown]

Well, like, isn't it crazy that we. I mean, now that we. We can get. We can get somewhat imaging of these planets and you look at them like, nothing looks like Earth. Nothing looks like Earth. It's so unique and special, and it's just like.

[Justin Andrews]

Was it Jupiter? On the top of it has a hexagon pattern. Yeah, it's really weird.

[Sal Di Stefano]

Yeah, that's like a. What is that storm that caused that or something? Yeah, it's really weird.

[Unknown]

Weird.

[Sal Di Stefano]

Ned makes CBD products. You can feel if you've ever tried CBD and didn't even notice you took anything. That will not be your experience with Ned. Try it out for yourself. Take it 45 minutes later. You know you took something. It's the most effective hemp oil products we have found. The only ones we work with. Go to helloned.com mind pump. The code mind pump will get you 20% off. All right, back to the show. This segment of the podcast is brought to you by trainerwebinar.com look, if you're a trainer or coach and you want to learn how to build your business and be more effective with your clients, go to trainerwebinar.com they're free. They're totally free. Adam and I teach you how to do it. All right, here we go.

[Unknown]

Our first caller is Nancy from California.

[Sal Di Stefano]

Hi, Nancy.

[Unknown]

Hi, Nancy.

[Sal Di Stefano]

How can we help you? Morning.

[Adam Schafer]

Nice to see you all. Thank you so much for giving me this opportunity. I appreciate it.

[Sal Di Stefano]

You got it.

[Justin Andrews]

Sure.

[Adam Schafer]

So am I jumping in with my question or.

[Justin Andrews]

Yes, please, go for it.

[Adam Schafer]

So I had written in my message, like, I just turned 60, and over the past number of years, I feel like I've made some. Some really good progress. And I understand, like, as we get older, it gets harder, but I feel like I couldn't. I can still work on kind of maximizing my. My benefits, my gains in the gym, and I wanted to see what advice you guys. Guys could give me. I'm not sure if I'm getting my macros right, my calories right. I don't know how much experience you have working with postmenopausal women, but any tips you could give me, I would. I would love to hear it.

[Sal Di Stefano]

Thank you. Thanks for asking. So I. Probably a good 50% of our female clients were probably postmenopausal. So a lot of experience. Most of our clients. The majority of our clients were female. That's just the personal training space. And then of that, a good half are probably were post. So we have a ton of experience working with women like yourself. Now I'm. I'm looking at the question that you had sent in and you had written about, like, how you're close, but you can't just quite get there. And this is in reference to body fat percentage. So the main goal being you wanted to see a little bit more leanness or definition. Is that. Is that accurate?

[Adam Schafer]

Yeah, absolutely.

[Sal Di Stefano]

And then it says you attached a photo. Doug, I don't see any photo up there. If you could pull it up, I'd love to, because I have a inkling that you're probably being hard on yourself. Yeah. Because, I mean, you've been doing this now for a little while, right? It's about six years, you said.

[Adam Schafer]

Yeah, I'm working on progressive overload, like you guys talk about. Right. I did look back at some of my DEXA scans, and I saw back in 2022, I was at, like, 23 body fat, a little bit lower body weight. Now I'm up to, like, 28%.

[Sal Di Stefano]

Okay.

[Adam Schafer]

So went in a diff. The.

[Sal Di Stefano]

The.

[Adam Schafer]

A higher direction. So I know that's still kind of within range for my age, but 23.

[Sal Di Stefano]

To 28 is great. So I'm. I was right. You are being hard on yourself. You're really kicking butt, and you're doing really well. And I'll ask you this question, Nancy, do you mind if I say your age on air. You put it in your questions here.

[Adam Schafer]

Go right ahead.

[Sal Di Stefano]

Okay, so it says you're what, you're 59, almost 60.

[Unknown]

She's 60 now.

[Adam Schafer]

Yeah, I turned 60 about a month ago.

[Sal Di Stefano]

Okay. When you're around other 60 year old women, like the average 60 year old woman, how big of a difference is it in terms of how you look, how you feel, how you move, your energy, your muscle, all that? Like how big? And be honest. Okay. You don't have to be humble when you're around other 60 year old women, average 6 year old women, how big of a difference is it?

[Adam Schafer]

To be fair, I think it's a pretty big difference.

[Sal Di Stefano]

Actually. It's light years. I'm looking at you right now. You're being really hard on yourself. You are kicking butt. I mean, you're. So now we can dive into your workout and your nutrition and your lifestyle and see if there's any changes that we should make, you know, we can make to tweak. But I mean, you know, thank you. Looking at you, talking to you, I mean, you're kicking butt. So, so let's, let's start with your routine first. What does your workout routine look like?

[Adam Schafer]

So I do three days a week of full body strength training. So it's usually Monday, Wednesday, Saturday.

[Sal Di Stefano]

Okay, Right.

[Adam Schafer]

Typically. And then I was doing more for the cardio, I was doing more kind of steady state. And I've been reading, I don't know if you guys are familiar with Stacy Sims, her work. So she's like, like, no, you gotta do more hiit. So I started doing two days of hiit. And then I do one day of more of a, you know, just kind of on the treadmill, that kind of thing. And then day seven is more of my rest day and I usually just go for a walk or maybe a hike.

[Sal Di Stefano]

Okay. And then diet. You're, let's see, you're eating about 90 to 100 grams of protein from animal sources. How much? What's your body weight? Weight?

[Adam Schafer]

It's about 115 right now.

[Sal Di Stefano]

Okay, that's great. Yeah, yeah, everything looks great. Now as far as the hit versus the steady state. Yeah. You know, if you want that stamina, the, the hit kind of stamina, then that's perfectly fine. Especially if you're doing it appropriately. If you're looking for overall health, you were totally fine with steady state. And you could even switch it. You could do two steady state one day ahead and I think you'd be totally fine, just fine. Steady state tends to be more recuperative, whereas hit tends to be a little bit more stressful. So if you feel like you need more recovery or you're a little bit burnt out, then I would, I would lean more towards a steady state and away from the hit. How is your strength gains? How's your performance in the gym? How's your sleep? How's your energy?

[Adam Schafer]

Sleep is pretty good. I've worked a lot on that. So I would say it's. It's pretty dialed in, you know, like with aura. I'm usually in the 80s, sometimes in the 90s, so I think, you know, it's pretty good. You asked me about strength. I mean, you know, I mean, I can do. I don't know if this is an indication for you, but I can do a dead hang for about a minute, 15 seconds.

[Justin Andrews]

Yeah, that's really good.

[Sal Di Stefano]

Yeah, really good.

[Adam Schafer]

Can't really do pull ups. I've been trying to kind of get myself up and then like lower down, like do the negatives. But doing the actual pull up part is, is still, you know, it's still a challenge.

[Unknown]

Nancy, are you squatting? Deadlifting. Are you doing the big compound lifts?

[Adam Schafer]

Yeah, all of those. I do. I will say this, I do them with dumbbells. So I work, I live in a condo complex. I use the gym we have just because it's across the street. And I'm consistent, like, I don't miss the workout, you know, unless I'm sick. So there we don't have barbells. We just have full suite of dumbbells, kettlebells, cable machine, that kind of thing. So I do do all of those compound moments.

[Unknown]

Okay, so you do. That was probably where I was going to go. You remind me of a client of mine, Christine, who's also in great shape and also very hard on herself. And I met her at a Orange Theory and I would tell her and she was always looking for like the next. She's like, adam, why can't I get next? I said, you know, we really need to get you into barbell lifting and load you. You've gotten good at these dumbbells. You're good at all these movements. And if you want the next level of your body fat percentage or muscle, I really want to put a barbell on you and I want you to try and get strong. And we'll just start. We'll start wherever you're at. And you know, we had to start with just the bar and £10 on each side. That was all where she was at and worked our Way up to where we were eventually doing 135 pounds, which was a lot for her compared to what she was doing with those dumbbells. And that's where she saw the kind of the next level. And so that's kind of what I would say to you is like, I think you're doing phenomenal.

[Sal Di Stefano]

You're doing everything perfect.

[Unknown]

I think if you just continue doing what you're doing, you're going to. That gap of, you know, what everybody looks like at your age is just going to continue to widen, and you're going to continue to look way better than your peers. But if you are like, man, I really just want to see a little more of that extra edge. There's opportunity there. To me, that's where the opportunity is. And maybe even I don't know where. If you can hire a coach or a trainer to take you through those movements, to have you to be there to support you as you load the bar and do movements that are a little more challenging and technical and try and push the weight a little bit, I think that's where the opportunity lies.

[Sal Di Stefano]

And the way it would look, Nancy, you're doing three days a week of full body. One of those days, you could go to a gym with a barbell and do barbell exercises. That's all. So not all three days. Just one.

[Adam Schafer]

Okay, Just one.

[Sal Di Stefano]

That's it. That's it. And you would see. And you would see some strength and some muscle gains and the metabolism boost and all that stuff. I want to add this, too, just for the audience. Okay. In your. In your email, you talked about how you had. You were in osteopenia, but when you first started osteoporosis, actually osteoporosis. Okay. Oh, okay. So you were full osteoporosis, and now through strength training, the score has reversed. So much so that you're out of. That You've actually reversed your osteoporosis.

[Unknown]

That's phenomenal.

[Sal Di Stefano]

That's amazing. And I want to share that for people who are. Because oftentimes we believe that, okay, well, the best you could do is keep it from getting worse when the reality is I've had experiences with clients through strength training, you can reverse it. It reverses. You just go. It build. You build just like you build your muscle. So, yeah, that's awesome. Great job.

[Unknown]

Yeah. Yeah. Nancy, you're killing it. You really. You are killing it. But there, that's where the opportunity lies. I mean, you literally. This reminds me of Christine, like, very similar around, same body fiber Same age, same like. And she was just as hard. I'm like, listen, this is. The next level is taking you. And that's what I did. I just see her one time a week, and when she was with me, that's when I did all those heavy compound lifts so I could support her, make sure. And getting her to get comfortable. Because I know, too, if that's not something you do a lot, like, loading that bar is scary by yourself. And so it's worth the investment to have a professional next to you just to make sure they're guiding you through that. But I think you get a tremendous amount of return in that investment if you went. If you went that route out coach one time a week, taking you through just those lifts. Continue doing what you're doing. I think you'll see great benefits.

[Sal Di Stefano]

Yeah. And then, you know, I want to ask you, what do your doctors think about reversing osteoporosis? They must be flabbergasted.

[Adam Schafer]

So my endocrinologist was stunned. The first doctor that I had with the. With the. With the diagnosis, she wanted me to go on a medication.

[Sal Di Stefano]

Yeah.

[Adam Schafer]

And I said no. I was like, I'm a health coach. I'm gonna figure, you know, I want to do, you know, through exercise and diet. And she's like, well, that's not gonna work. I mean, she just really. And. But I'm very stubborn and determined, and I was like, I'm gonna prove her wrong. And I have.

[Justin Andrews]

Good for you.

[Adam Schafer]

So it. It feels. That feels amazing. And I am proud of that. That result and that change that I've made. But I think it's eating the protein because I used to be vegetarian and picking up those heavy weights, not being afraid of that.

[Sal Di Stefano]

That's so awesome. By the way, the reason why she didn't think you would do that is because they don't see that. They never see it reverse. But you totally can through proper strength training and diet. And I've had experiences. Like, I had a doctor who actually make a case study out of one of their patients. That was my client. So great job. Nancy.

[Adam Schafer]

Thank you so much. Thank you so much again for this opportunity. It's great to talk to you guys, and I will continue to listen and follow you all.

[Justin Andrews]

Keep it going.

[Adam Schafer]

All right, thanks.

[Sal Di Stefano]

Bye. You got it. Doug, see if you can put her on the forum. I'd love to have her. Her attitude.

[Unknown]

Well, also have Ann reach out to her. She's a health coach. I'm sure there's stuff that we can help her on. The business side too.

[Sal Di Stefano]

Oh, yeah.

[Unknown]

So have Ann reach out to her and just give her, give her some love.

[Sal Di Stefano]

Isn't that interesting though, right? Like you go with this diagnosis, by the way, these doctors aren't, they're not wrong, they're not bad, they're not evil. Based on their experience and the data, you take a woman who's, you know, 50s, 60s and you see osteoporosis, so you're already in, in the danger zone. There's a selection bias of people who haven't been weight bearing, exercise, whose nutrition hasn't been great and they almost never do the lifestyle changes to reverse that. So based on their experience, it's not going to change.

[Unknown]

I'm so glad you read ahead and saw that. I didn't even see that on the question. It didn't sound like she was going to bring it up. So I'm glad you brought it up because that's such a. What a huge.

[Sal Di Stefano]

Are you kidding? That's a big deal.

[Unknown]

Yeah, that's a huge deal. And she's kicking ass. And there's not a lot of things, if she was my client, that were changing.

[Sal Di Stefano]

No, you did. You're exactly right. Little barbell work. That's it.

[Unknown]

Yeah. The reason why, because it reminded me so much of Christine when I got a hold of Christine, because she was the same way, same type of just great shape, full of energy, like just doing kicking ass, but did all dumbbell stuff, all dumbbell kind of circuit training type workouts, like the opportunity you're. And I remember telling her, like, listen, you're doing good and I think you're fine, but if you are telling me you really have that edge where you want the next level, I said, okay, well, I have it for you, but we got to start doing some barbell work.

Our next caller is Gina from Hong Kong.

[Sal Di Stefano]

Gina, how are you?

[Unknown]

Hi everyone, how are you doing?

Thank you for taking my question. It is so exciting to be here. And also thank you for all the content that you put out. I'm a great fan.

[Sal Di Stefano]

Thank you. Thank you so much. How can we help you?

[Unknown]

So the punchline to my question is in regards to metabolic adaptation. Going up. So I've listened to your podcast. I understand the concept and I started trying that. Now my question is, if I eat in a surplus and say I do not work out, would my surplus become my new maintenance after a while anyway, even if I don't work out?

No.

[Sal Di Stefano]

Yeah.

[Unknown]

Well, no. Well, there you. Okay, what will happen is it will, but then you'll also have body fat.

[Justin Andrews]

That comes with it, that goes with it. It.

[Unknown]

So if you. If you eat in a surplus in pursuit of metabolically adapting to a high, higher calorie intake, well, what eventually will happen is you'll put on 5, 10 pounds of body fat and that becomes your new so. Or you strength train and you put muscle on instead and you get metabolically adapted that way. But, yeah, if you keep eating more calories, the body will adapt. And the way it adapts is by adding body fat or muscle. It's your choice.

[Sal Di Stefano]

Yeah, but there's. So there's a little bit of nuance here, by the way. Why are you asking this? Are you a trainer or a coach or something?

[Unknown]

No, no. I did a bikini competition two years ago, and then it was a bit of a struggle to get out of it. I've struggled for a while in terms of what kind of eating and whatnot. And starting last October, I listened enough to your podcast and I decided to try the reverse dieting thing. So I was at 1600 calories then, and now I'm 2100 calories. I did gain 3 pounds, but I am happy that by 500 calories, it only cost me 3 pounds.

Yeah, that's awesome.

But now I'm a bit more in my head and worried how to calculate all that, because before it was more around. I need to get certain amount of protein and everything else as a bonus, the less I eat, the better. But now, because I am trying to go up, then it's all in my head, all these calculations. It's hard to keep up, especially if I travel, if I go anywhere, it's not just protein. Everything counts. And let's say I don't do training for a day or two and that becomes a bit of a stressful situation.

[Sal Di Stefano]

No, no, not the same. If you're doing strength training a couple days a week, even then you're doing it right. So you don't have to work out every day to make a reverse diet work. But I will say this. Look, there's a little nuance here. Simply raising your calories or lowering your calories does cause some metabolic adaptation, even without exercise. Now, it's limited. It is limited. But if somebody eats more, you do see the metabolic rate rise, and if you eat less, you do see it go down, regardless of the stimulus from exercise. That being said, if you want to keep riding that wave, then you want to add the stimulus of strength training in particular to continue to move that metabolic rate up. So, and you are doing that, you are working out and you did go up 500 calories a day. It only resulted in 3 pounds. I'm assuming some of that is lean body mass.

[Unknown]

So yeah, I did do in body check and so it showed. Yes, one pound is lean body mass and two.

[Sal Di Stefano]

Beautiful.

[Unknown]

Gina, I'll give you a recommendation so it doesn't feel so overwhelming with tracking everything that seems to work with my clients when we're trying to do something like this. So long as you're lifting weights, that's step one with what we're doing. The next thing I, I normally would have someone like you do is make sure you hit your protein intake. When you're hungry, eat, but eat whole foods. And you'd be surprised how naturally the body will signal you to eat more because you need more, because you need to feel the body and you're satisfied when you eat enough. You do not have to weigh, measure, track everything and run to a certain, certain calorie or macro every day. If they'll. I'll have you just track your protein. And so long as you're eating whole foods, if you're eating a bunch of packaged processed foods, this is a little bit more difficult because that's going to hijack those systems. But if you eat whole foods and allow the body to tell you when it's hungry, eat the protein, do all the things that we talk about, eat the protein first and you hit those targets. What will happen is this is some days you'll have 2, 500 calorie days and other days you might have have 1900 calorie days and then 24, and it'll just kind of naturally undulate an average of what you probably need. And so long as you're lifting weights, those additional calories are gonna get partitioned over to building muscle and keeping you lean. It's. You don't have to get too, you don't have to get too analytical with, with the, the data and trying to track every single thing. Because I know how daunting that can be sometimes. If you kind of follow those principles, you'd be surprised how well that works.

That's exactly the concern because I am not hungry. When I have been adding few hundred calories little by little, it is like force feeding myself. I am tracking that it is clean and everything, but I'm just not hungry. But I know I have this goal and I want to get to high calories so I eat even if I'm not hungry. So it's all because I am calculating and it's not because I feel like I'm hungry because I'm not. But I have this goal. And yes, it has become a bit overwhelming in terms of all of the calculations.

[Sal Di Stefano]

Yeah, get out of it. Gina, let me tell you something. Okay, let me ask you this. Is fitness something you want to do for the rest of your life?

[Unknown]

Yes.

[Sal Di Stefano]

Okay. What's more important than the calculations is your relationship to fitness and nutrition. And if you're force feeding yourself or feeling overwhelmed or stressed out, you're damaging the relationship that you're building or fostering with nutrition and exercise. And what'll happen eventually is you're gonna either bounce out of it or go more in the orthorexic category. So my advice to you is kind of abandon it for a little while. Listen to your body, eat when you're hungry. If you need to track anything, just track protein. And then try and get stronger and just get stronger. And it sounds like you need a break from, from watching everything is what I'm hearing. Yes. Okay, good.

[Unknown]

I feel like I have lost my natural ability to listen to my body if I'm hungry or not, because I have this goal. I want to increase my calories, I want to increase my strength, which I have. I've increased my strength, I've increased my calories, but the calculation part is overwhelmed.

You know, it's interesting, we've talked about this before, how it works. It's not like this perfect trade off. Like what I mean by that is like you would think that like sometimes when you get stronger, you build muscle, all of a sudden the appetite goes up. It's kind of like how, how kids grow. There's like these spurts, like all of a sudden randomly the appetite will kick up and so when it does, feed it. And then there'll be other times where you're like, I'm really not that hungry. And those times just try and hit the protein intake, stick to focusing on that and allow the appetite and the strength training to kind of control the surplus of calories or the deficit of calories. And that's gonna keep you pretty lean, happy, satiated and healthy.

[Sal Di Stefano]

Healthy, totally.

[Justin Andrews]

Sometimes it changes stimulus. So you're training too. Will. Will spark that, that hunger again.

[Unknown]

Yeah, that's a good point. What are you following right now? Are you following mass programs?

No, I, I do my own. I do what called what they call bro split.

[Justin Andrews]

We gotta get.

[Sal Di Stefano]

You go to a gym. You go to a gym. Yeah, yeah.

[Unknown]

Yes, yes.

[Sal Di Stefano]

How many days a week are you working out?

[Unknown]

Well, that also, that actually also improved. So I used to do six days. And six days strength training and six days cardio for 40 minutes. Cardio for an hour. Strength training. I reduce my cardio by three days a week for 20 minutes. And I do strength training five days a week. Three lower body.

Oh, there's opportunity.

[Sal Di Stefano]

There's a lot of opportunities. I'm going to send you maps. Muscle mommy. Follow that program. Yeah.

[Unknown]

Throw.

[Sal Di Stefano]

Yeah. Abandon your program. Stop tracking. Listen to your body. I think your appetite will go up and strength.

[Unknown]

It will.

[Sal Di Stefano]

By the way, I want to add something just for people listening right now because I love hammering this home because there's a lot of people, people in the fitness space who love to point to the science. One pound of muscle burns this many calories. Not only did you bump your calories, 500, but you also dramatically reduce the amount of exercise that you're doing. So it's actually even more pronounced or profound than just the extra 500 calories. And you can't explain it with a pound of muscle, two pounds of body fat. There's much more going on with the metabolism. Nonetheless, follow our program. Abandon the workout you're doing now. Now listen to your body. I think your appetite will start to go up because you're going to start to get stronger.

[Unknown]

I, I think, I think it'll be such a big difference. I want to hear back from you in about 60, 90 days.

[Sal Di Stefano]

Yeah. Can we have you back on?

[Unknown]

Yeah. Can you. Will you reach back out?

Definitely.

Okay.

Very excited.

Okay, good. So that'll be your accountability piece. Follow it to. Don't add anything, by the way, to it. Follow it as it's laid out. Okay. Trust the process, trust us. And then call back in about 60, 90 days and then we'll talk about it.

Will do. Thank you so much.

[Sal Di Stefano]

Thank you.

[Justin Andrews]

All right.

[Unknown]

All right.

[Sal Di Stefano]

How, how I get so frustrated when I see post one pound of muscle. You can't reverse diet. Blah, blah. How many times does this happen? It's ridiculous. Yeah, she's training too much, too. That's why, like once, it would like clockwork if I was training a client right now. And the, the volume and intensity and programming is appropriate.

[Unknown]

Justin went there. I mean, that just opened up even more opportunity. But, yeah, you, you, you don't need to be, you don't need to force feed yourself. But I watch when she does the appropriate amount of lifting. It'll sit, it'll send those signals, and.

[Sal Di Stefano]

Her appetite will go up.

[Unknown]

Yeah.

Our next caller is Carolyn from Utah.

[Sal Di Stefano]

Hi, Carolyn. Carolyn, how can we help you? Hello.

[Unknown]

Hi. Let me give you some Background. That'll help.

Okay.

So after I received my NASM in certificate in February of 2020, I worked in a few gyms over the years as a manager. I've learned some sports medicine techniques. I've been trained in FMS and I trained interns to use FMS for about a year. Yeah, it's pretty cool. I love that. One of those personal training interns introduced me to your podcast in August of actually last year. So I'm still really new. I'm loving you guys. I decided to go independent as a personal trainer about at the same time that he showed me your podcast. This personal trainer intern actually tested me with Prime Pro and Prime that he had and he had me test him because he was learning it both trainers and he put me through anabolic at first, but we switched over to symmetry to check for muscle imbalances and I loved the program. It's so much fun.

[Sal Di Stefano]

Awesome.

[Unknown]

So I feel really confident with my ability to test clients in many ways to help them work out safely. So here's my question. I have a brand new at home client who had a hip replacement six years ago. During the surgery, though, her femur splintered. She now has no ability to do hip flexion on that left hip. She's been to many doctors. No one can figure out why she can't do that. She's had nerve testing. It all came back normal. Basically, doctors tell her there's nothing wrong and she's fine. But as a trainer, I know better because I'm worried about what bad recruitment patterns she may have developed and will continue to develop in her life if she continues with the inability to do hip flexion. She's also had two shoulder surgeries. I found out since her hip replacement, probably because she has to physically lift her leg many times to do things.

[Sal Di Stefano]

Wow.

[Unknown]

When I wrote to you guys, I hadn't done any testing on her yet, but I have purchased prime and I have been able to meet with her and I tested her with Maps prime and I did do a bit from what I remembered from Prime Pro with my trainer. But I found she's very limited in what positions she can get into and movements that she can do. She actually doesn't feel much from her leg muscles when she activates during like single leg movements that are really simple. So I mean, I can go into more detail on what I've learned for the few times I've trained her, but I just wanted to reach out to you guys and see what specific movements can I do with her that can help her Regain that ability to do hip flexion.

[Sal Di Stefano]

Okay, this is gonna be. It was a good one.

[Unknown]

Okay, so make us earn our money right here.

[Sal Di Stefano]

Is she. Is it like almost like paralysis? In other words, there's zero ability to do any hip flexion or is there any connection there kind of connection whatsoever?

[Justin Andrews]

Yeah.

[Unknown]

So something I've found out I did just last week, I did dead bug with her. And I thought, you know, is she going to be able to do this with her core engaged? She could do two on that bad side.

[Sal Di Stefano]

Okay.

[Unknown]

Okay. That's a good sign.

Yeah. I was so excited.

[Justin Andrews]

Yeah.

[Sal Di Stefano]

Okay.

[Justin Andrews]

Good thing.

[Sal Di Stefano]

Yeah.

[Unknown]

Just to go up the stairs or to get into a car she physically cannot lift her leg to get in.

[Sal Di Stefano]

Okay, here's where you're going to start. And there's two ways you could do this. I love laying on. On the. On the floor in the dead bug position. And you can even not necessarily have her do dead bug. She can lay on her back with her knee bent, her leg bent, and you could do isometrics. And so what you're going to do is you're going to have her resist your hand, and you're going to have her hold and connect. And that's. That's. You're going to do a couple sets there. And then what you do is you're going to move down 20 degrees and you're going to repeat it again, and then move down another 20 degrees and repeat it again.

[Justin Andrews]

And this is how you squeeze, squeeze, squeeze.

[Sal Di Stefano]

This is how you're going to train the connection to that particular. To hip flexion. The other thing you could do is if she has access to a. To be able to be submerged in a swimming pool because of the support of the water, because it sounds like she has some connection. Because if you had no connection at all, then I'd say, okay, well, this is going to be tough. But if there's some connection, there's hope. Then there's a little bit of hope. And the. And where you start is isometric.

[Justin Andrews]

Really good resistance, too, with the water.

[Sal Di Stefano]

Yes. Yeah, yeah. That's where I would start, is isometrics 100. And then to progress from there, you would have her sit in a chair and you'd have her lift her foot up off the floor and hold, hold. But she probably can't do that yet. So it's going to be all on the ground, minimal resistance, just using your hand. And you're probably going to have three or four positions. And what you'll probably find is she has some connection in Some and not the other. I've worked with clients with similar issues and other things, and it was the isometrics that made all the difference in the world. And that's what we just.

[Unknown]

You have to start here. You have to start here. I want to do a couple things for you. You. But first of all, by the way, super excited about your journey and your trainers that I love hearing that we had trainers that are teaching Prime Pro to each other. It sounds like you don't have that, so I'd like Doug to give that to you. You don't have Prime Pro.

[Sal Di Stefano]

Thank you.

[Unknown]

Okay. So.

No, I don't.

Okay, I'm gonna send that to you then. I'm also gonna have Doug put you in our private forum where Dr. Justin Brink resides. So the guy who is taught us a lot of this is in our private forum. And so as we help you work through with this client, if you have more questions like that's the man that's going to be on the next level to what we're advising you right now. So you could just tag him in the forum. He's incredible. He helps out our coaches and trainers all the time when there's things that even were stumped with or we're having challenges with. So that'll be tremendously valuable for you. And I want you at least so there. And then I love to hear from the advice that Sal and Justin already given right now, what happens from there. And then we'll just step by step with this. Yeah, but you're. You're. I mean, your. Your head's in the right place. I mean, this is, this is what it's. And it's going to be slow. A lot of isometric work. And then we'll. We'll see where we go from there.

[Sal Di Stefano]

Yeah. Now, have they. So her femur is no longer splintered. Right. There's no longer. Correct. Okay. So this was six years ago. So. So this is a while ago. And they. They tested her for any other like autoimmune neurological issue, anything like that? That.

[Unknown]

So she just told me just a couple days ago, rheumatoid arthritis was just tested positive. So. But nothing else.

Yeah.

[Sal Di Stefano]

Okay.

[Unknown]

But I'm really. I'm really excited. Isometrics.

[Sal Di Stefano]

Yes. So go down the rabbit hole of things that. Natural compounds that reduce inflammation and that also have a positive impact on autoimmune type issues. Issues. Okay. So I'm gonna point you in some directions. Okay. I want you to look in the direction of omega 3 fatty acids. I want you to look in the direction of elimination diet, you know, theory, like eliminating things like gluten. Gluten seems to be a very reactive in people with autoimmune type issues. So I would look at things like gluten, dairy, egg whites, nuts, legumes, but I would put gluten at the top of that. That and then I would look at anti inflammatory natural compounds. There's a supplement out there called Xiflamend. We have no affiliation with them whatsoever, but they're the best cocktail that I've ever used with clients. Look at the ingredients in that and then kind of go down that rabbit hole and see if there's, you know, and then start experimenting and playing with these things and then finally you can go down the rabbit hole. How old is this clock client?

[Unknown]

She is, I believe in her late 50s.

What about peptides?

[Sal Di Stefano]

That's what I'm going to say right now. So we did an episode, episode with Dr. Tina. So let's, let's see if we can find that one. And she talks about that. This is, this, like, this is in the, this is in the peptide space now. Okay. Microdosing GLP1 agonists. Not for appetite suppression or anything like that, but for their effects on autoimmune issues. Issues. Now there's some data that shows that there might be an effect, but the anecdotes are crazy. So when I talk to these doctors who work with people and who have been working with people for a long time, they seem to have some effects on auto. So I'm gonna, I'm gonna let you go down that direction because I can't recommend that. But listen to Dr. Tina and if she's interested in going further or experimenting with that, you can send her to mphormones.com that's where we have, that's the place that we, we can definitely vouch for. There's doctors there. It's all prescription, there's no gray market whatever. Because if it is indeed autoimmune related, then that may actually help her.

[Unknown]

Awesome.

Then a little off subject, Carolyn, how's, how's the business going since you've switched?

I mean, it's training, right? Sometimes it's hot, sometimes it's cold. With five kids, I'm busy, so I'm okay.

Wow, five kids. You have five kids and you're building a business?

[Justin Andrews]

Me too.

[Unknown]

Wow.

[Sal Di Stefano]

How old are you? You look like you're like 26 years old.

[Unknown]

Oh, you're so nice. I'm 41.

You're 41. Wow, you look incredible. Wow.

[Sal Di Stefano]

Oh, my God.

[Unknown]

All right, awesome.

[Sal Di Stefano]

Good for you. You can tell us whatever you're doing.

[Unknown]

Yeah.

[Sal Di Stefano]

You look like a kid.

[Unknown]

Oh, wow.

Thank you.

My.

My oldest will be 20 in a month.

Wow.

[Sal Di Stefano]

So.

[Unknown]

Oh, my God, that's incredible.

[Sal Di Stefano]

Get a filter on this or something?

[Justin Andrews]

No, no.

[Sal Di Stefano]

All right, well, great.

[Unknown]

I'll.

[Sal Di Stefano]

God bless. That's good for you. And if you're interested, we have a course that's all about building your business.

[Unknown]

Oh, yeah?

[Sal Di Stefano]

Yeah. It's all about building a personal training business, coaching business. It's not like, you know, NASM where we're teaching you all biomechanics and whatever. It's literally like how to build a business. And it goes through social media, big box gym, private studio, lead generation, how to like all that stuff.

[Unknown]

It is accredited by nsm.

[Sal Di Stefano]

It is accredited.

[Unknown]

So when it comes time for your renewal, that gets you your renewal, you get C. Yep.

Nice. All right, Another choice. Trying to decide between my corrective exercise and that one. That would be.

[Sal Di Stefano]

Ah.

[Unknown]

Now you gave me two options.

[Sal Di Stefano]

Well, we can have somebody reach out to you and help you with that. We have someone that works with us, coaches. Okay, we'll do that.

[Unknown]

All right, Carolyn. Yeah. We'll see you in the forum. We'll see you in the forum.

[Sal Di Stefano]

Thank you.

[Unknown]

Thank you.

Good luck.

Take care.

[Sal Di Stefano]

Bye. Bye.

[Unknown]

Thank you.

[Sal Di Stefano]

There's no way she's 41.

[Unknown]

Mind blowing, bro. Talk about a client that makes you earn your bones. I mean, that's like.

[Sal Di Stefano]

I'll tell you something right now, that's the.

[Justin Andrews]

So rewarding though.

[Sal Di Stefano]

These are the clients I used to be excited over. Yeah, I used to get excited over clients.

[Justin Andrews]

Like, it's such a slow progression, but, man, towards the back half of your career.

[Unknown]

First half of your career. That scares the shit out. Yeah, first half.

[Justin Andrews]

I don't want to screw this up.

[Unknown]

I remember getting. I remember getting clients like that. I mean, I had a half paralyzed person one time. I was just like, oh, my God, dude. Like, this is. Where do I start? I had no. I was like 23 years old, like, scared to death. But I mean, awesome, because that's what if you love what you do, that sends you down the rabbit hole of trying to solve and figure it out.

[Sal Di Stefano]

You know, I had a client who had frozen shoulder older, gone through physical therapists, worked with so many people and they could only get it so far. And so she's like. She's like, oh, it's not gonna go any further. I've worked with all these specialists. I've done it for years. And I, through my trial and error, we got her almost full function and it was like total.

[Justin Andrews]

You were talking about ego boost, like, like micro degrees. Yes, I've had the same. Yeah, I had a client. Like the frustrating part was we worked on that for a year and it was like this slow, slow, slow progression. And then the next year found out out the other shoulder got frozen. No, that sucks.

[Unknown]

So cool to hear the trainers doing that. That makes me so happy to hear she was using that with her other trainer. You know, shout out to whoever that was. I don't know. We didn't give no love, huh? Whoever introduced her to it.

[Justin Andrews]

But that's pretty cool.

[Sal Di Stefano]

Thank you. Appreciate that.

[Unknown]

Our next caller is Lena from Canada.

[Justin Andrews]

Lena, what's happening?

[Unknown]

Hey, how's it going?

[Sal Di Stefano]

We're going good. How are you?

[Unknown]

I'm good, thank you. Thank you so much for having me on and taking my question.

Of course.

[Sal Di Stefano]

How can we help you?

[Unknown]

Yeah, so a little bit about me. I'm 35 years old and I've been consistently working out since I was 17. Like so many other people, I've really abused exercise in the past. I've relied heavily on cardio and hit sessions and chronically underage. Since I've been listening to your show for the past few years, I've really changed my approach to health and fitness. So thank you guys so much for that.

[Sal Di Stefano]

Awesome.

[Unknown]

For the past couple years, I've really started to prioritize proper strength training, not circuit training and choosing walking over running and hit. And that's made a really big difference. I've also increased my protein intake to 150 grams per day and have been doing so for the past eight months now. However, I have a few questions I'd love your input on. Okay, so protein and calorie targets. I'm 6 foot 1, 164 pounds and approximately 17% body fat. I'm fairly happy with my physique, but I'd like more definition in my legs and possibly to reduce cellulite. Is 150 grams of protein per day enough for someone with my build? I do full body strength workouts three days a week, Pilates once a week, and walk an average of. I said 12,000 steps. It's like 14,000 steps. I'm also unsure how many calories I need. Most recommendations seem geared towards average height women, which doesn't quite apply to me. So any guidance on calorie targets for someone my height and activity level would be great. Second, I struggle to find a reliable tracker for my macros. For example, some sources say like 3 ounces of chicken is 25 grams of protein, while others claim it's 43 grams. So this inconsistency just makes it hard to hit my protein targets with confidence. So do you have any recommendations for accurate macro tracking tools? And then finally, I want to continue building strength, but lifting heavy often just leaves me feeling really wiped out. Like my nervous system is just fried. I frequently get tension headaches and migraines after a heavy session. I suspect this might be tied to not eating enough, but I'm not quite sure. I also am in a quite a stressful period of life right now. I'm in grad school, so I don't know if that just additional heavy session is just compounding the stress.

Absolutely.

So any tips that you have for managing that while progressing my strength training would be great as well. I know it's a lot.

No couple jump out to me right away that I'll hit and then I'll let the guys go. So I don't know if you are taking any sort of like element or a supplement like that that might help with the tension headaches and stuff like sodium. So increasing your sodium, especially if you eat a lot of whole foods, that could be there, could be something there. App that I like. Fat Secret is one of my favorite apps for tracking tools. I think it's one of the most accurate. It's simple, it's easy, it's free, you can download.

[Sal Di Stefano]

What app is telling you that 3 ounces of chicken is 43 grams of protein?

[Unknown]

Yeah, I know, it's just, it's Canadian, isn't that right?

[Justin Andrews]

Of course. No, I'm just kidding. Darn it.

[Unknown]

And then I had a question because I saw you mentioned the protein. Where are you currently at though, calorie wise did you say? I didn't see or hear, so I didn't mention that.

So I haven't been tracking calories, but my husband and I were talking about this because, I mean, probably six months ago he would have said I don't eat enough. But like roughly guesstimating it's anywhere from between 2000 and 2400 a day. It feels like I'm eating a lot.

[Sal Di Stefano]

Yeah. Okay, so 17% body fat's low to maintain. Getting any leaner, you're going to notice a lot of negative side effects. I don't know if the trade off is worth it.

[Unknown]

So I've worked really hard to actually even just gain 10 pounds because I was sitting at 14 body fat. I lost my period. I worked Very hard just to get back to a good place. So I. I agree. I don't want to get any leaner.

Okay.

[Sal Di Stefano]

So you need to drop. Drop the volume. What's happening when you're going heavy? Especially the grad school, because grad school is no joke.

[Unknown]

I'd love to see stress buckets.

[Sal Di Stefano]

Yeah. Yeah. You're. There's a lot. There's a lot on you right now. And so when you train heavy, it just. Everything overflows. And I would. I would guess. I'm gonna guess that you're probably already. You're already. You're probably flirting with the line now. You're probably training at your limit, and everything's kind of, like, maxed out. I think you need to drop the volume of your training.

[Unknown]

I'd love to see her Do Maps 15.

[Sal Di Stefano]

Follow one of our programs.

[Unknown]

Yeah.

[Sal Di Stefano]

Bump your calories and start to reverse diet. But before you reverse diet, start tracking so you know exactly where you're at, and then add 150 calories to that or 200 calories and start reverse dieting. And you'll start to feel a lot better, because what you're getting. The symptom. If you're getting the tension headache and migraine after a workout, you know that can happen. And you look at. You described it very well. You feel like your central nervous system feels fried. That. I'm so glad you said it that way, because that is a simple. Like, you're just overwhelmed. Your body is just overcome with too much. Your body can't heal and recover and adapt from all of that. So we got to back way off.

[Unknown]

I think Maps 15 is gonna be great for that.

[Sal Di Stefano]

Maps 15 would be a great pro. The barbell version, which, when you get the program, you could do the one at home, or you can do the version in the gym. Do the in the gym version and increase your calories a little bit and trust the process, because it's gonna be a lot less than what you're used to with your workouts. And if you're gonna get. If you're getting stronger, which you should notice, you should notice by the second week, oh, I'm getting stronger. We're moving in the right direction. Direction.

[Unknown]

So I do note, like, I have gotten significantly stronger, and I just kind of pushed past the headaches because as you. So I actually used to be a personal trainer for eight years, and as you guys know, like, you go to a super active career, and now I've been sat in front of a computer for the last six years, and it's like I'm really trying to maintain my strength and I don't really feel like I'm pushing it. But. But now that you say that it probably I am.

Especially if you're low calorie and whole food, the sodium could be a big deal too. That might make a big difference. So. And I would. If you're eating all whole foods and you're that low calorie, I definitely think you can easily afford to have at least one element, if not two elements a day.

[Sal Di Stefano]

But by the way, if you're doing 14,000 steps a day, you're good. So whether even though you might be sitting at down, you're still walking a lot. Lot. But also remember, oftentimes fitness people only count workout stress as stress and we seem to not count any other stress as stress. But the, the workload that you're under with grad school is a lot and, and your body counts all of that as stress. And so that's all gonna, that's, that's all something you have to factor in when you're looking at what your, what's your body's tolerance or ability to adapt to all these different things. So, so, and so when I say what you'll notice is you're gonna get stronger, is it's gonna be a progress. It's gonna be a nice consistent progression in strength.

[Unknown]

I think she'll see right away. I think going to max 15 and bumping your sodium, just those two things you're gonna see. Oh yeah, your calories are gonna come up.

[Justin Andrews]

You're getting good sleep too. That's not an issue.

[Unknown]

Yeah, my. I know.

[Sal Di Stefano]

I didn't.

[Unknown]

I was hoping you wouldn't bring that up. My sleep is like patchy. Cause I just like, I think about, I'm defending my thesis and eight weeks and I, I just think about that.

Even, even more reasonable nighttime ritual. Even more reason.

[Justin Andrews]

Calm that mind down.

[Sal Di Stefano]

Oh yeah? How so what are you averaging every.

[Unknown]

Night and sleep usually at least seven hours.

[Sal Di Stefano]

But do you wake up in the middle of night?

[Unknown]

No, but I wake up at 4 o'clock every morning and I'm like doing something by 4:45.

[Sal Di Stefano]

Can you take a nap during the day? Does your schedule allow you to do yet?

[Unknown]

Not really.

[Sal Di Stefano]

Okay. All right. All right.

[Unknown]

Mass 15. Bump sodium calories.

[Sal Di Stefano]

Bump calories. Throw some electrolytes in your water and let's see how that works.

[Unknown]

Okay.

[Justin Andrews]

Okay.

[Sal Di Stefano]

Thank you and good luck on your thesis.

[Unknown]

Yeah.

Yeah. Actually you had a industrial and organizational psychologist on your show, I believe, and that's What I'm studying right now. That's what I'm in grad school for. So that was really cool.

[Sal Di Stefano]

Oh, good deal.

[Unknown]

Very cool. Cool.

[Sal Di Stefano]

Awesome. Good luck.

[Unknown]

Yeah. Let us know after you get it.

[Sal Di Stefano]

Thanks, Elina.

[Unknown]

All right, thanks so much. Take care, you guys.

Right.

[Sal Di Stefano]

You're sending mass 15. Yeah. Doug. Yes. Excellent. Excellent. Oh, yeah, yeah. She.

[Unknown]

You're overwhelmed.

[Sal Di Stefano]

Yeah.

[Unknown]

Body's overwhelmed.

[Sal Di Stefano]

And I'm glad. She described it as nervous system feeling fried. I think people can kind of identify with what that feels like and. And that's just. It's just. Just too much.

[Unknown]

You know, it's. It's so funny too when people go through this, this process, when they. They find the podcast, they start listening and then they start to apply some of it. I mean, she saw huge benefits already from changing and you just don't think one element, someone who's coming from that place. It's really hard to convince. Like you can keep going that way. It's like, oh my God, really less than that. This is. I'm doing a quarter of what I used to do and it's like, yeah. Even less might be stretch it out.

[Justin Andrews]

And see how far you can go back.

[Sal Di Stefano]

That's not to say you don't have periods your life where you sprint.

[Unknown]

Yeah.

[Sal Di Stefano]

Where you do do that stuff. But this is not a sprint period. She's already sprinting for her school. Yeah. So you don't want to storm.

[Justin Andrews]

She's got to, you know, be. Be reasonable.

[Sal Di Stefano]

Totally. Look, if you like the show, come find us on Instagram. Justin is at Mind Pump. Justin, I'm at my Pump distep. Know Adam's mindpump.

[Unknown]

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 at mindpumpmedia.com the RGB Super Bundle includes Maps, Anabolic Maps, Performance and Maps aesthetic. Nine months of phased expert exercise programming designed by sa, Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee and you can get it now. Plus other valuable free 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. Marketing is hard, but I'll tell you a little secret. It doesn't have to be. Let me point something out. You're listening to a podcast right now and it's great. You love the host. You seek it out and download it. You listen to it while driving, working out, cooking, even going to the bathroom. Podcasts are a pretty close companion. And this is a podcast ad. Did I get your attention? You can reach great listeners like yourself with podcast advertising from Libsyn Ads. Choose from hundreds of top podcasts offering host endorsements or run a pre produced ad like this one across thousands of shows. To reach your target audience in their favorite podcasts with LibSync, go to LibSynads.com that's L I B S Y N ads.com today.

[Chris Gethard]

Hi, I'm Chris Gethard and I'm very excited to tell you about Beautiful Anonymous, a podcast where I talk to random people on the phone. I tweet out a phone number. Thousands of people try to call, talk to one of them. They stay anonymous. I can't hang up. That's all the rules. I never know what's gonna happen. We get serious ones. I've talked with meth dealers on their way to prison. I've talked to people who survived mass shootings, crazy funny ones. I talked to a guy with a goose laugh, somebody who dresses up as a pirate on the weekends. I never know what's going to happen. It's a great show. Subscribe today. Beautiful Anonymous.