2546: Five Weird Hacks to Speed Up Recovery & More (Listener Live Coaching)

Summary

Podcast Summary: Mind Pump: Raw Fitness Truth Episode 2546: Five Weird Hacks to Speed Up Recovery & More (Listener Live Coaching) Release Date: March 5, 2025

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Introduction

In Episode 2546 of Mind Pump: Raw Fitness Truth, hosts Sal DiStefano, Adam Schaefer, Justin Andrews, and producer Doug Egge delve into unconventional yet science-backed strategies to accelerate recovery from injuries. This episode blends insightful discussions on fitness recovery hacks with live coaching sessions, addressing listeners' real-world challenges.

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Adam Schafer's Five Weird Recovery Hacks

Adam Schafer introduces five unconventional methods to enhance recovery, challenging traditional approaches and emphasizing scientific backing.

1. Fasting (03:08)

Adam highlights intermittent fasting as a means to reduce inflammation and promote stem cell activity, aiding in faster recovery.

• Quote:
  Adam Schafer [03:36]: "Intermittent fasting has been shown to accelerate the recovery process, especially through the refeeding portion of the fast."

2. Keto Diet (05:53)

The ketogenic diet is presented as beneficial, particularly for nerve and head injuries, by providing a cleaner energy source (ketones) that are anti-inflammatory.

• Quote:
  Adam Schafer [07:26]: "When you're on a ketogenic diet, your body and brain start to use ketones, allowing your brain to operate more normally during an injured process."

3. Sauna (09:46)

Post-acute phase sauna use can accelerate healing by promoting shock proteins and improving blood flow, aiding in joint mobility and relaxation.

• Quote:
  Adam Schafer [10:13]: "Heat from the sauna gets the CNS to relax, helping with joint mobility and effective blood shuttling."

4. Higher Dose Creatine (11:00)

Adam discusses the benefits of taking higher doses of creatine (up to 10 grams) during periods of injury or sleep deprivation to support muscle recovery and cognitive function.

• Quote:
  Adam Schafer [12:03]: "Especially if you're in a state of injury or sleep deprivation, taking a higher dose of creatine seems to have a positive effect on recovery."

5. Higher Protein Intake (13:39)

Increasing protein intake supports tissue repair and wound healing, a standard yet often underemphasized recommendation.

• Quote:
  Adam Schafer [14:24]: "High protein is well established as a way to accelerate any kind of healing of the body because all tissues require protein for repair."

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Discussion on Creatine Supplement Reliability (15:06)

The hosts examine the credibility of creatine supplements, revealing a troubling 46% failure rate among tested gummy creatine products.

• Quote:
  Adam Schafer [16:16]: "Out of the twelve companies tested, 46% failed to meet their labeled creatine content, with some brands containing zero creatine."

Justin emphasizes the importance of quality sourcing, praising Organifi's commitment to using Crayapure, a trusted creatine monohydrate source.

• Quote:
  Adam Schafer [19:33]: "Organifi sources their creatine from Crayapure, one of the most regulated and trusted sources in the market."

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Listener Live Coaching Sessions

1. Craig from Washington on Sleep and Plateau (53:26)

Craig, a 36-year-old weighing 255 lbs, seeks advice on overcoming a weight loss plateau hindered by irregular sleep patterns due to a graveyard shift job.

• Advice Provided:
  • Intermittent Workouts: Break workouts into shorter, more frequent sessions (e.g., 20 minutes daily) instead of long weekly sessions.
  • Melatonin Usage: Utilize melatonin supplements to adjust circadian rhythms during schedule shifts.
  • Adaptogens: Incorporate ashwagandha to manage stress and improve sleep quality.
  • Blue Light Blocking Glasses: Enhance sleep quality by reducing blue light exposure before bedtime.

2. Alvin from Canada on Forearm Pain (64:45)

Alvin experiences severe forearm inflammation possibly linked to excessive laptop use and powerlifting, seeking strategies to alleviate pain and continue workouts.

• Advice Provided:
  • Exercise Modification: Introduce Zotman curls and rifle flip stretches to strengthen and mobilize the forearm muscles.
  • Rest and Recovery: Take a temporary break from aggravating activities and focus on mobility drills.
  • Consistency in Mobility Work: Incorporate daily mobility routines to prevent recurrence and promote healing.

3. Taylor from Iowa on SI Joint Injury and Mobility (70:17)

Taylor, a powerlifting enthusiast turned MMA practitioner, deals with an SI joint injury and seeks guidance on maintaining mobility while engaging in intense physical activities.

• Advice Provided:
  • Workout Scaling: Reduce workout frequency to prevent overloading the injured area.
  • Targeted Mobility Exercises: Implement windmill stretches and side bends to strengthen the quadratus lumborum and improve lateral stability.
  • Integrative Mobility Practices: Utilize resources like Maps Prime Webinar for guided mobility drills and ensure correct exercise execution with proper intent.

4. Drew from Texas on Elevated Creatinine Levels and Creatine Use (81:25)

Drew, post-testicular cancer treatment, faces elevated creatinine levels and conflicting advice regarding creatine supplementation and high protein intake.

• Advice Provided:
  • Understanding Creatinine: Explained that high creatinine can be indicative of increased muscle mass rather than kidney dysfunction.
  • Medical Consultation: Recommended consulting a nutrition expert for personalized dietary advice.
  • Gradual Caloric Increase: Suggested slowly increasing caloric intake by approximately 250 calories per week to monitor impact on creatinine levels.
  • Supplement Consideration: Emphasized the safety of creatine based on current scientific data, countering his nephrologist's outdated advice.

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Parenting and Brain Development Discussion (42:29)

The hosts explore the significance of guiding children through adversity to foster emotional intelligence and balanced brain function. Using the analogy of a river with left bank (fear and chaos) and right bank (control and rigidity), they stress the importance of helping children navigate towards the center, promoting resilience and adaptability.

• Quote:
  Justin Andrews [44:00]: "The goal is always to hover in the middle, integrating all parts of the brain to ensure smooth and balanced cognitive and emotional functioning."

They discuss practical parenting strategies, such as retelling traumatic events to children to normalize experiences and prevent lingering fear or excessive control tendencies.

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Other Insights and Discussions

• Synthetic Dyes in Food (33:19): The conversation shifts to the use of synthetic dyes in products like jerky, questioning their role in enhancing palatability versus potential addictive properties.
• Long Covid and Vaccine Concerns (35:10): Hosts touch upon a controversial Yale study linking long Covid symptoms to vaccine-induced spike protein persistence, expressing skepticism about mainstream narratives.
• Generational Trauma and Parenting (49:01): Emphasis on breaking generational cycles of trauma by fostering emotional intelligence and resilience in children.

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Conclusion

Episode 2546 of Mind Pump: Raw Fitness Truth offers a multifaceted exploration of unconventional recovery strategies, the importance of supplement quality, and practical solutions to listeners' fitness and health challenges. Through a blend of scientific discussion, personal anecdotes, and live coaching, the hosts provide actionable insights aimed at enhancing both physical recovery and overall well-being.

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Notable Quotes

• Adam Schafer [03:36]: "Intermittent fasting has been shown to accelerate the recovery process, especially through the refeeding portion of the fast."
• Adam Schafer [07:26]: "When you're on a ketogenic diet, your body and brain start to use ketones, allowing your brain to operate more normally during an injured process."
• Adam Schafer [16:16]: "Out of the twelve companies tested, 46% failed to meet their labeled creatine content, with some brands containing zero creatine."
• Justin Andrews [44:00]: "The goal is always to hover in the middle, integrating all parts of the brain to ensure smooth and balanced cognitive and emotional functioning."

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This comprehensive summary captures the essence of Episode 2546, providing listeners with a clear understanding of the key topics and actionable advice presented by the Mind Pump hosts.

Transcript

[Sal DiStefano]

If you want to pump your body.

[Adam Schafer]

And expand your mind, there's only one place to go. Mind Pump. Mind Pump. With your hosts, Sal Destefano, Adam Schaefer and Justin Andrews, you just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode. Callers called in. We got to coach them on air, but that was after our intro. Today's intro is 51 minutes long. This is where we talk about fitness and diet, studies, exercise and some current events. It's a good time. By the way, if you want to be on an episode like this one, email us your [e-mail] this episode is brought to you by some sponsors. The first one is Organifi. Today we talked about their brand new Creatine chews. It's creatine in delicious candy form. You got to try it out. Creatine has incredible benefits. Go check them out. Go to organifi.com mindpump Use the code mindpump. You'll get 20% off that product. This episode is also brought to you by Ned. They make hemp oil extracts that are full spectrum high in cbd. I talked about using it today to help me heal an injury. Go check them out. Get yourself a discount. Go to helloned.com that's H-E-L L O N E D.com mind pump. Use the code mind pump. Get 20% off. Also brand new Maps program is live Maps Transform. This is a 90 day transformational workout program and includes some diet suggestions. It includes supplement suggestions. It takes you from out of shape to incredible shape in 90 days. It's one of our most exciting programs and because it's brand new, you can get it for $70 off. And we're gonna throw in a few or couple free things. Ready for this? Go to mapstransform.com use the code transform70. So transform, then the number 70, no space. That'll get you $70 off. And it also includes Adam's 90 day body recomp journal. So you get to follow along with the way he did to transform his body in 90 days. And we're going to send you the Maps transformation diet guide. All of that is included for free. With the $70 off. Again, it's maps transform.com. use the code transform70 for the discount and the free giveaways. All right, here comes the show.

[Justin Andrews]

T shirt time.

[Sal DiStefano]

And it's T shirt time.

[Justin Andrews]

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

[Sal DiStefano]

Four winners this week, three for Apple Podcasts one. For Facebook, the Apple Podcast winners are Geo Malta, Rug 212 and ZFave. And for Facebook, we have Christy Johnson. All four of you are winners. Send the name I just read to itunesindpumpmedia.com include your shirt size and your shipping address and we'll get that shirt right out to you.

[Adam Schafer]

Nothing stops your progress like getting an injury. It's almost inevitable that you're gonna experience an injury if you work out consistently. Well, check this out. I have five proven weird hacks to speed up recovery and you probably haven't heard of them.

[Justin Andrews]

I like this.

[Adam Schafer]

Yeah, so, okay, so it's like a.

[Justin Andrews]

Direct shot at me, but I'll take.

[Adam Schafer]

So there's the. Okay, so we got to get the obvious out, right? The obvious stuff that we know like that will not beat. You can't beat the, the obvious, which is, you know, sleep and rest. Obviously you have an acute injury, rest, asleep, that's at the top. But then after that, in other words, if you don't do those things and everything else I'm gonna talk about, it's not gonna do much. But after that. Are there proven ways to accelerate the healing process? And there are, and I'll start with the first one, which is kind of a weird one, which is fasting.

[Justin Andrews]

So that seems counterintuitive because you would think you wanna get nutrients to the injury to recover faster. But I'm guessing you're reasoning for fasting is for, to bring down inflammation. Is that what it is?

[Adam Schafer]

Yeah. And it's not a prolonged fast. So I'm glad you said that.

[Doug]

Yeah.

[Adam Schafer]

You know, if you, you, you tear a muscle, you, you twist your joint, you, you roll your ankle, don't go on a 72 hour fast afterwards, but a fast, you know, a daily fast, intermittent fasting has been shown to accelerate the recovery process, especially through the refeeding portion of the fast. So when you fast, it actually upregulates or for lack of a better term, the stem cell process. The recovery process does reduce inflammation quite a bit as the gut isn't dealing with food. And then when you refeed, there seems to be a faster recovery process through fasting. Now fasting has been used historically in.

[Doug]

The way I'm talking, it filters out like problematic cells.

[Adam Schafer]

Yes.

[Doug]

Yeah. It gets rid of all the bad junk cells.

[Adam Schafer]

Yes.

[Justin Andrews]

It primes it, it primes the body. I've always thought of like fasting is like the, the taking the sponge and wringing out everything on it. And so you take a sponge, right, and that is full of water. And you run water and it kind of like runs right through versus you wring it out, you put it under that water and it sucks it all up.

[Adam Schafer]

And there's animal models that show that this can speed up the recovery process. And part of it is controlling inflammation. Right. When you have an acute injury, you want an appropriate inflammatory response. In other words, you don't want to get rid of inflammation.

[Doug]

So I could take it identifies as a problem.

[Adam Schafer]

Yeah. Like I could take very powerful anti inflammatory drugs. I could take corticosteroids and NSAIDs over the counter. NSAIDs. And that actually slows down recovery because you need a certain amount of inflammation essentially to signal the body to recover and repair. And the inflammatory process is part of the recovery process. So we don't want to block it, but what we want is an appropriate inflammatory response. Because if it goes crazy, then the inflammation itself can cause certain issues. And fasting seems to promote a nice balanced inflammatory response. And again, it's not prolonged fasting. You're talking about, you know, I'm talking about. Yeah.

[Doug]

What does that protocol look like?

[Adam Schafer]

Like a 12 hour 12. Yeah. So like I'm not gonna, you know, I go to bed at, you know, 9pm And I'll eat at lunch or something like that. So I'll skip breakfast or I'll wait maybe till three to eat my first meal. And this seems to accelerate the healing process. A lot of people don't talk about that. Next is the keto diet. Now this is especially true for nerve and head injuries.

[Doug]

Oh yeah.

[Adam Schafer]

Head injuries in particular.

[Doug]

It's great for brain health.

[Adam Schafer]

Yeah.

[Justin Andrews]

So when they show inflammation thing. Right.

[Adam Schafer]

It really reduces. I mean in some cases, in some of these studies, it's remarkable. In fact, I'm blown away doing research for this particular topic. I'm blown away that the protocol for football players, for boxers.

[Doug]

Yeah.

[Adam Schafer]

Anybody suffering from a concussion, I am surprised that the protocol is not prescribed that you go keto.

[Doug]

That's a really following three days or week. You know, why isn't that more, you know, thought of as part of like.

[Justin Andrews]

Is it, are you guys, maybe you guys aren't aware of that? I mean, when a, when a pro athlete goes down, a quarterback goes down with a concussion. Now do you know that for sure? They're not being told that it's not.

[Adam Schafer]

The mainstream, it's not the mainstream application.

[Justin Andrews]

I mean, I know that. I know.

[Adam Schafer]

But maybe they, they're forward thinking.

[Justin Andrews]

Right? I know, I know Tom Brady would talk. He did the he's got anti inflammatory diet, which is Similar. Right. So it's, it's fluids that are low, low inflammatory foods which are going to give you similar responses, like keto. I would imagine so I know that the NFL is aware of it and he's made that popular. So I'm curious if maybe now that.

[Doug]

So it's not just the reduction neuroprotective, right?

[Adam Schafer]

Yeah. So it's not just the reduction in inflammation, although it's part of it. Right. So when you're on a ketogenic diet, high fat, moderate protein, zero carbohydrates, you produce ketones. Ketones themselves are anti inflammatory. So that's part of it. The other part of it is that when you have a head injury in particular, your, your brain's ability to utilize glucose becomes impaired. In the short term, this can cause a lot of problems. So when you're in ketosis, your, your body and your brain start to use ketones. And so it, it allows your brain to operate somewhat normally during that injured process.

[Justin Andrews]

Now is this reduces the damage, is it? And is this because like carbohydrates, glucose have some sort of a byproduct or a waste and the ketones runs cleaner? I mean, what, why does it, why would the body prioritize or utilize ketones better than its primary source glucose? Like that's interesting.

[Adam Schafer]

You, you, I mean, you said it well, without getting too deep into the weeds, to be honest with you. I don't really understand, I'm not an expert in the science of it, but the way it is explained is, seems.

[Doug]

A little more inflammatory.

[Adam Schafer]

It is a cleaner. That's how I've heard source of energy.

[Justin Andrews]

That's how I've heard it described. And that makes sense what you're saying, like, oh, that's why they would say that is.

[Adam Schafer]

And there's nothing wrong with using glucose for energy. So I'm not like a keto's the way to go type of deal. But when you look at the studies on like dementia and Alzheimer's, they have an impaired, their brains have an impaired energy metabolism. And so when you put someone on Alzheimer, it's not a cure for Alzheimer's, but if you take someone with Alzheimer's dementia, put them on a ketogenic diet, you often see an improvement in cognitive function. So it's not curing the problem, but it seems to bypass some of the issues that are caused by the disease itself that are due to energy metabolism. So keto diet, especially for nerve and head injuries, like you hurt your back, you know, you got a spine injury, got a Brain injury, probably a good idea. So if you're listening to this, watching this, and you had a concussion, like, I'd go ketogenic. I would avoid carbs completely to mitigate some of the damage. Next up is the sauna. Now, the caveat here is after the acute phase is over, so if you have a tear, right, or you got some bleeding, you got a swollen joint because you just twisted your knee, let's not go to the sauna until that stops. So that could actually make the bleeding worse. But after that, it seems to, the data shows, accelerate the healing process.

[Justin Andrews]

Is this the. Is it the cell turnover? Is that what these are?

[Adam Schafer]

Shock proteins that are prod by the sauna. And then they think also the improvement in blood flow.

[Doug]

Yeah, blood flow, I would imagine, would be good with that too. Like, I would think that it would help to kind of bring down that governing response of like, you know, really protective, like tightening, allowing more movement in therapy. And so if you're like moving and actually, like, you know, it shuttles blood a little more effectively.

[Adam Schafer]

Yeah, So I love that you said that, Justin. So that's not what they would say in the studies, but I agree with you. One of the challenges as a trainer of doing any kind of correctional work post acute phase of an injury, so somebody, you know, they tore something, now we're a week out, it's not the tear is healed, but they're still hurting. One of the challenges is getting them to move properly, to do correctional exercise because the body's protecting the joint. And what heat does is it gets the CNS to relax. That's why if you're in hot, like really, really hot weather, you get kind of tired.

[Doug]

That and the sluggish vibrating plate we've found is. Has a lot of.

[Adam Schafer]

We'll do that as well. Right. So I agree with you. I think going to the. So on a, you know, after the acute phase and then kind of moving that joint a little bit, not. Nothing crazy can help with the recovery. Next up, higher dose creatine.

[Justin Andrews]

Now, is this like a, A mega dose, like you would do with like, melatonin for someone who's. Their circadian rhythm is off. Or is this like a little bit more than what, 10, 15 grams a day?

[Adam Schafer]

Yeah, so. So more it's. It would. I don't know if it's considered a mega dose because some studies are suggesting people probably should take 10 grams a day anyway for cognitive function.

[Justin Andrews]

That's what wouldn't be amazing.

[Adam Schafer]

But most, most, you know, five grams a day. But taking Double the. The amount of. Of creatine that's utilized for healing goes up. And so taking more seems to have more supply there. Yep. It seems to have a. A faster recovery process effect, it seems.

[Justin Andrews]

It's interesting, it seems that with all the studies that we have on creatine, that there seems to be a. A range of your body still being able to utilize higher doses. Like, it's. I mean, I think it's pretty clear that 3 to 5 is kind of the standard dose that people get most the benefits. But it does seem that some studies are showing that there's even more benefits coming from even a little bit more.

[Adam Schafer]

Especially if you're in a state of either injury or sleep deprivation. So let's say you had a really bad night of sleep. You slept four hours, and then today you're like, oh, my God, I got a midterm. You know, 10 milligrams of creatine seems to have a very positive effect. Five grams would have a positive effect as well, but 10 grams seems to have more of an effect. So it's like when you're in a. When you're in a deficit spot from either illness or injury, then the higher dose seems to have a positive effect. So when you injure yourself, like, take more creatine.

[Justin Andrews]

So this totally justifies the other night when Katrina was asking me as I was eating the creatine gummies like candy, that it was like, I could still use some of that. It wasn't a waste beyond 10, honey.

[Doug]

I got to my limit.

[Justin Andrews]

You know what?

[Adam Schafer]

Hey, so you know what? So we'll get out said on the.

[Justin Andrews]

Study the other day.

[Adam Schafer]

I'll get there in a second because we're. I'll talk. I want to talk about organifi. Has a creatine shoe now that they've just come out with. Yeah, I'll get there in just a second because I got a study to bring up. I got a review. Their cherry chews that is going to. You're not gonna be surprised, but you're gonna be pissed, but you're not gonna be surprised. Okay, so the last one before we get to the. The review on creatine. Higher protein intake. By the way, this is somewhat standard recommendation, standard of care for wound and surgery. They don't promote it enough. But if you have surgery or a wound, you should bump your protein.

[Justin Andrews]

Okay, now there's conflicting information you just gave us there because the first tip was. Or the second tip was keto. And then you're saying higher protein, but higher protein is not keto.

[Adam Schafer]

Sure. Sure, it is. You can get your keto if you go zero carbs and you have a good amount of protein.

[Justin Andrews]

I thought. I thought the reason why ketogenic was.

[Doug]

Yeah, that's very low pro.

[Adam Schafer]

You think about the epilepsy.

[Justin Andrews]

Right, Right. That's. But I mean, I thought the reason why that is. Is because they. If you. Too much protein could actually kick you out of ketosis too.

[Adam Schafer]

Right. If you're getting treated. If you're on a ketogenic diet for medical reasons like epilepsy.

[Justin Andrews]

Yeah.

[Doug]

Yes.

[Adam Schafer]

Then they want as many ketones as possible, and they'll limit your protein.

[Doug]

Degenerative.

[Adam Schafer]

If you're not that, then no, no, you can go high protein, high fat, low, no carbs, and you'll. You're still considered.

[Justin Andrews]

So maybe that's a better way to actually even present this information, is not like labeling as a diet. Like follow a ketogenic diet more. So eat a high protein, low carbohydrate.

[Adam Schafer]

Very low carbohydrate, very low fat. Make sure you have enough fat in there.

[Justin Andrews]

Yeah.

[Adam Schafer]

To make up the difference. But, yeah, high protein is well established as a way to accelerate any kind of healing of the body, because all tissues.

[Doug]

I've only heard it for, like, burn victims. For the most part.

[Justin Andrews]

Yeah.

[Doug]

And then for tissue repair.

[Adam Schafer]

But it's funny you say that the original studies on branch chain amino acids, on essential amino acids were on burn victims. So when you look at their first studies on, like, the big ones, they would give people these IVs of amino acids. It was burn victims. They see these accelerated, you know, and then after that, people, like, maybe athletes, you know, should eat more. Yeah. I should use as well. All right, creatine. Let's get to creatine this year. So. And it's great that we're gonna talk about organifi. Because they're so transparent with their label. And they source. By the way, they source their creatine from the best source.

[Doug]

They're my opinion about that.

[Adam Schafer]

Which is Crayapure. Crayapure is one of the most regulated, trusted sources of creatine monohydrate. Now, why am I bringing this up? Okay, there was a review that just came out where an independent. Independent company went and took a bunch of creatine gummy supplements.

[Caller]

Okay.

[Adam Schafer]

And they wanted to see how many of them actually had what they said that they had. And do you guys want to guess?

[Doug]

Oh, I bet it's horrible.

[Justin Andrews]

Is it really?

[Doug]

These are major brands.

[Justin Andrews]

Yeah, dude, Bro. I hope it's not that bad because that is shameful because creatine is already a relatively inexpensive product. All you got to do is throw it in your damn gummies and you should be killing it. And you mean to tell me people are pixie dusting that?

[Adam Schafer]

So out of the ones that they tested, they tested bare balanced bod Effective neutral Iron Labs Nutrition. We'll. We'll put this in the show Notes Peach Perfect Zoo Astrolabs, Beast Bites Create concrete Grabby new. Anyway, so they, they tested 12 companies. 46% failure rate. 46%.

[Justin Andrews]

Half of them didn't even reach the. The what they said they had.

[Adam Schafer]

Some of them had zero creatine.

[Justin Andrews]

What?

[Adam Schafer]

Some of them didn't even have less. They had zero. But 40% of over 40% of them were off what the label said. Some of them buy a tremendous amount. Now you know why I think this is, by the way. First of all, it's hard. You gotta have really high standards with your supplement because there's, there's. When you own a supplement company, there's a few steps before it hits the consumer.

[Justin Andrews]

Yeah.

[Adam Schafer]

And if you're not watching every single step, it could also get away from you. So if you had a supplement owner, company owner not pay attention any step. And until somebody sends you a report like this, you don't even know.

[Justin Andrews]

Well, I mean, yeah, I've. I shared my story, my experience as a kid in high school, I got the opportunity to work at one of those protein factories. And what most of these companies do is they hire an outside packaging company or factory, and that factory hires a bunch of high school kids who work in an assembly line, you know, for minimum wage that puts all the stuff in there. And you know, I'm. Yeah, so I'm like, yeah, that looks like two, you know, saying like, it's done. You know what I'm saying? Like, so as they say, so I could easily see where there could be. And it's not. So it's not so much the, the company or the founder, the company's fault. Like, you don't. I mean, although it could be. Yeah, you're the, you're the founder. You got to be.

[Adam Schafer]

You're always in fault.

[Justin Andrews]

You got to be doing those due diligence. But I mean, I think sometimes it can come off like people are like, oh, this company's malicious. When it could be just a simple air of, you know, well, here's the other thing.

[Adam Schafer]

And I'm not saying that this is how, you know, okay. But creatine itself, even if you micronize the powder, it's still a powder. So I think if you eat your gummy and it does, you don't feel a little bit of like there's something in there. Might have nothing if it's like a pure gummy.

[Justin Andrews]

I've always. This is the thing where, you know people that try and save 2 cents here, 5 cents there. So if you're a company that is paying for it to get regulated like a firm that's coming out of your, your margins, you've got to pay for that in order and you don't necessarily have to. FDA doesn't force you to do that. And so if you're a company that is going to go above and beyond and do that, you've got to build that in the cost, which means your creatine is not going to be the cheapest creatine. So for me, this is an example of like you pay for what you get. And you know what, like if you're going to save and cut costs in your life, like really, you're going to try and save $2 on the creatine because it's cheaper at the grocery store to the off brand that you're not aware of if they are using or not, versus I'm going to go with the company that has a reputation around being really, really stringent around what's inside there. And I know that they're charging me for that because they pay an outside company to do that. So I'm okay paying the $2 more in Organifi.

[Doug]

You're probably screwed.

[Adam Schafer]

Yeah, yeah. Let's be honest and organic. Such sticklers with quality. They had to go with the best. They went with, you know, like I say, cray pure. Their, their, their cherry chews have what they say they have in them. So what's interesting too, by the way, the news coming out on Crazy.

[Justin Andrews]

That's a landing page. I haven't seen this yet.

[Adam Schafer]

Yeah, that's theirs right there.

[Justin Andrews]

It looks good.

[Adam Schafer]

So the, the, the news on creatine right now, the data coming out. So, and I, I said this 10 years ago on our podcast. I said this is the best supplement ever. It's, it's for all these great things or whatever. Nobody was talking about it in that way or very few people were. Now we have all this data. You know what else just came out? Studies came out on creatine.

[Justin Andrews]

What?

[Adam Schafer]

Anti cancer.

[Justin Andrews]

Oh, wow.

[Adam Schafer]

Like just add that to the list of benefits.

[Doug]

What else can it do?

[Adam Schafer]

I mean, you know, it's like I'm.

[Doug]

Telling you Right now also blocks the sun.

[Adam Schafer]

Can I tell you I have accidentally taken two supplements because I've taken a lot of stuff that's not good for you. I've done a lot of things in the pursuit of trying to build muscle. You know, body dysmorphia, whatever, a lot of dumb things. But there's two things I've done in my life that I think saved me.

[Justin Andrews]

Quite a bit that were brilliant.

[Adam Schafer]

One of them was on accident. I didn't take creatine for health. Okay.

[Justin Andrews]

Idiot savant.

[Adam Schafer]

I took it to get big. I didn't care if, if you told me it was bad for me, but it made me bigger, I would have taken it.

[Doug]

Yeah.

[Adam Schafer]

But I took it and I've taken it religiously since I was like 16 years old. So creatine has probably really benefited my organs, my brain, the anti cancer. Like it's probably saved me quite a bit. And then the other one is psyllium husk, which is a fib, which is fiber. I've been taking that for years and years and years and years. And now I'm reading it's one of the better ways to get rid of microplastics.

[Justin Andrews]

Oh, really?

[Adam Schafer]

We're learning all stuff about microplastic like I've been accidentally taking.

[Doug]

Freaking me out.

[Justin Andrews]

Okay, that's interesting.

[Adam Schafer]

Isn't that great?

[Justin Andrews]

Oh, that is great. Is that just because it helps filter the liver?

[Adam Schafer]

Is that. No, because it binds to it.

[Justin Andrews]

Oh, binds to it gets rid of it. Oh, wow.

[Adam Schafer]

Yeah, dude. High fiber diet in general is helpful for getting rid of microplastics. So on accident I did another good thing or somebody up there. So, you know, God's, God's helping me out a little bit. Which is speaking of supplements, by the way, this article came out, they posted it in our forum. I'll pull it up. It's, it's. It's one of the most. I get very frustrated with, with, with articles around health and fitness quite a bit. Because they're wrong. Yeah. And the way that they, they title the them is.

[Justin Andrews]

So it's all about.

[Adam Schafer]

It's misinformation.

[Justin Andrews]

Yeah, yeah. It's always about getting.

[Adam Schafer]

Here's the title.

[Justin Andrews]

More than it is about being factual.

[Adam Schafer]

Here's the title of the article. Muscle building supplements may put teens at risk.

[Justin Andrews]

What?

[Adam Schafer]

Oh my God. You ready? A new study. Alarmist. Okay. A new study is linking the use of six muscle building supplements. Now you're. I'm waiting. I was right when I read this. I was waiting for them to say kidney failure, liver Issue. Like, oh, what are they taking these kids? What are they taking? A new study is linking the use of six muscle building supplements to symptoms of body dysmorphia. No. So what you mean to tell me is somebody's body dysmorphia is more likely to take supplements?

[Doug]

That's the cause.

[Adam Schafer]

So whey protein was on there. Somebody was like in our forum, my son wants to take this, but I don't want him to get body.

[Justin Andrews]

Oh, God, no way. Was that really a question?

[Adam Schafer]

Yeah.

[Justin Andrews]

Oh, interesting.

[Adam Schafer]

And I'm like, listen, if Your kid is 14 and is like taking five supplements, he probably has body this morning. Yeah, I don't think it's a supplements.

[Justin Andrews]

Cause I think you're a teenager, you have it. I think it comes. I think it comes with the territory. I think we. Yeah, yeah.

[Doug]

How do they come up with these twists and slants to these products? Crazy.

[Justin Andrews]

I mean, they reverse engineer. It's brilliant when you think about it.

[Adam Schafer]

It's reverse causation.

[Justin Andrews]

Yeah, the reverse causation. And that the reverse causation gets headlines.

[Doug]

Yeah.

[Justin Andrews]

So it makes total sense. It's like, I got an idea. You know, let's say that it causes that versus the other way around. Like so kind of brilliant in the, in the game. And it shows you how much. Look at it. It had a. One of our listeners of the show concerned, rightfully so. If you're a mom's asking, you don't know much about it. All a sudden this article pops up in your feed the next day you read it. I would be concerned with my, my son taking it too if I read that. So, yeah, so, so crazy. How powerful and unfortunate.

[Adam Schafer]

And then, you know, back to creatine, there's this huge push now to. Because the Recommendation still says 18 or older. And I've always thought, and I don't vocalize this on the show much because I don't want to make myself liable. Okay. But now you're getting this huge push from people in the medical industry, scientists and researchers who are like, this is ridiculous that we're saying 18 and older. We need to give this to kids. We need to give this to pregnant women. Because it also says if you're pregnant, the benefits are. And again, I'm not saying this because I know they still say 18 or older, but if you look at the data, like, old, young, you're pregnant, whatever. The benefits of creatine are super far ranging. And so they're really making this push to say, like, stop saying 18 older because we're Actually, there's lots of people that could benefit from taking this.

[Justin Andrews]

Let the creatine gummy wars begin. I mean, I. I really would love. So I'm going to call our audience out to do this because, you know, they'll be fine and I like to hear their opinion versus. So we have two companies now that are our partners. Both have moved into the creatine gummy place. So obviously the market's going there and you see other ones popping up. So I'd love to hear from our audience who their favorite is the two companies and why, you know, I'm saying. So if you get an opportunity to try them both, I'd like to hear what our audience thinks and then we can talk and share about it. I mean, I've used both. I think I love both. But it'll be interesting to hear what the majority of people and more people.

[Adam Schafer]

Are consistent because of the, the delivery method, because it tastes like candy.

[Justin Andrews]

I don't miss. Oh, yeah, I don't miss. I keep the ball. I keep the bottles near me. Of like.

[Adam Schafer]

And for the first time now, consistencies, everything. And we're starting to see now the female consumer is really starting to buy. In fact, I was on a podcast recently in la. They were asking. That's what they were talking about was creatine. And this is like a young female audience.

[Justin Andrews]

So do you know, you know, talking about, you know, creatine gummy wars. It reminds me of a story I had that, an article I read that I thought that you would like. You talk a lot about the Coke. Coke and Pepsi wars.

[Adam Schafer]

Yes.

[Justin Andrews]

You know how It's. Yeah, the 80s and it's, you know, it's like, it's. You've compared it to politics and how they both have combined forces to help each other out when, you know, they pit each other like they're enemies, but they're really not. They're, you know, they both, you know, they both coexist very well. So in 2007, I read this article. I think her name was Joyce, Joyce Williams. She went to prison for eight years. She was an executive for Pepsi, or, excuse me, an executive for Coke. And she called Pepsi in 2007 and said that she was going to give them the Coke recipe. She was trying to sell it. She was trying to sell it. And check this out.

[Doug]

Wow.

[Justin Andrews]

Pepsi calls Coke and tells him.

[Adam Schafer]

Yeah.

[Justin Andrews]

And that's why she.

[Adam Schafer]

I've read this before.

[Justin Andrews]

You did? You've heard this? I never heard this before. I thought that was so interesting. It just proves, like, how Much more loyal they were to each other.

[Adam Schafer]

A little context. A lot of people know they started the cola wars, I think, in the 80s and there were commercials.

[Justin Andrews]

I remember those. The Pepsi Challenge.

[Adam Schafer]

Yeah, they call it Pepsi Challenge. The Cola Challenge. Who's better? And they would do these blind taste test. Which one's better, Coke or Pepsi? But what people don't realize is that Coke and Pepsi agreed to do that.

[Justin Andrews]

To isolate everybody, to take shares away.

[Adam Schafer]

From Sprite and 7Up and Fanta and all those other companies. And they did. They actually grew both companies as a result, giving you the illusion of choice. That's the reason why I applied to politics.

[Justin Andrews]

Yeah.

[Adam Schafer]

Here's your two choices, everybody.

[Justin Andrews]

Right. The third side.

[Adam Schafer]

What about. What about other choice? No, no, no, no.

[Justin Andrews]

Just these two right here.

[Doug]

Red, blue. I mean, it's all there.

[Sal DiStefano]

RC Cola.

[Adam Schafer]

Rc. Remember that one?

[Sal DiStefano]

Yeah, I think it's gone.

[Justin Andrews]

No, I think it still exists. Yeah, they're just. They're irrelevant. Minimal to your point. I mean, they. They. Pepsi and Coke did such a good job.

[Doug]

Safeway Select.

[Justin Andrews]

Guy of make, everybody. Truth is, I was too, Justin. Right? So the truth is, I was.

[Doug]

Yeah, bro, we were poor. Yeah.

[Adam Schafer]

That's the Malto meal. Remember Malto Meal? Cereals. Yeah. My mom. My mom. I want a Lucky Charms. What's this? Marshmallow mateys. That's not what I wanted, you know. Anyway, the reason why. The reason why I did this whole thing on recovery is because I was in Hawaii last week.

[Justin Andrews]

Bro, I saw you got injured.

[Adam Schafer]

Yeah, so. So my. So we're hanging out. This is day two, right? So we get there following day. We're out, we're walking, having a great time. I brought most of my family.

[Doug]

Can we guess how this happened before you get into.

[Adam Schafer]

Well, Adam knows.

[Doug]

Okay.

[Justin Andrews]

I actually want to know if he knows that this is karma for all the shit talking on me that he got this.

[Doug]

I believe so.

[Justin Andrews]

Yeah. I 100 believe that's what that was right there.

[Doug]

I'm like guessing some kind of trail slip or. Like, is that.

[Adam Schafer]

That would have been okay.

[Justin Andrews]

Race his daughter.

[Adam Schafer]

Yeah, dude, a foot race. We weren't. Listen, we were.

[Doug]

Okay. Sorry.

[Justin Andrews]

Hey, was it on the sand too?

[Adam Schafer]

No, it wasn't the grass. We were in someone Honolulu and we were walking to, like, the shopping area.

[Justin Andrews]

Too much horsepower.

[Adam Schafer]

And there was to be. Yeah, that's what I like to say. Too much power.

[Justin Andrews]

Way too, way too much horsepower. Dude. We have no suspension at all, no handling.

[Adam Schafer]

There's this big grassy area and the kids were playing and my daughter Was racing, you know, running. And she plays soccer now, so she thinks she's a badass. And so I'm like, hey, I'll race you.

[Justin Andrews]

Oh, you even. You even taunted her. Oh, even worse.

[Adam Schafer]

Well, no, no. So listen, it's the first sprint. I was careful. I took off kind of slow and then ramped up and I beat her. And. And she's like, but I think I could go faster. I'm like, I didn't even go as fast as I could. So now, the second time around, I was like, I'm gonna show her how fast I am. And here's sprinting. And no, I will not share this video. But I told my wife to record it, so she's got a. Oh, you're.

[Justin Andrews]

Gonna have to share this video. Come on.

[Adam Schafer]

I shared my.

[Justin Andrews]

You guys remember last year, the year before last, where I shared my hamstring pull to first base playing wiffle ball. We're playing wiffle ball, and I'm sprinting the first. And then I also got my deadlifting pull. Did you hear a pop?

[Adam Schafer]

Really? Or just. I go and I take off. And then I just felt it pull. And I know exactly where it is. It's semi tendinosus. So it's one of the, you know, heads of the hamstring. It's not a full tear. It was a partial tear. Probably great. Grade two.

[Doug]

Yeah.

[Adam Schafer]

Because I still have function, but it hurt. And I was hobbling for the rest of the day.

[Justin Andrews]

I mean, it's purple. Your whole back. Your leg is purple.

[Adam Schafer]

And then, of course, I was stupid, because what I did was, I'm in Hawaii. I'm like, you know what? This is not going to get my way. So I walked still everywhere. And I drink, which is a terrible idea.

[Justin Andrews]

Oh, my God.

[Adam Schafer]

Don't drink alcohol with an acute protocol.

[Justin Andrews]

Meanwhile, you give the five. The five tips. Let's. I basically did everything the opposite of what I just did.

[Adam Schafer]

Like, the, like, two or three days after when my leg is getting purple and I'm hurting, I'm like, I better. I better start doing something to help this. So I started doing fasting keto and helped.

[Justin Andrews]

Oh, you did?

[Adam Schafer]

Yes. Dude. I didn't have my peptides with me. I didn't have. Oh, here's the other thing I did. So I got home, and I started using. What's it? Thymus and beta bpc.

[Justin Andrews]

Yeah.

[Adam Schafer]

And. And then I use Ned's hemp oil extract. Because cbd, so. Because that also helps with the recovery. Oh, yes, Ned, yes, yes. With muscle tear. Oh, I didn't know that.

[Justin Andrews]

Yeah.

[Adam Schafer]

Cbd. So.

[Justin Andrews]

Cbd, did you not tell me that because you just assumed I was getting plenty of cannabis?

[Adam Schafer]

Is that.

[Justin Andrews]

Yeah, I remember that in my protocol.

[Adam Schafer]

No, so the, the, the hemp oil extract plus the peptides and like, and then, and then also I rested it and wow, what a difference. Like, I can, I can. I'd still hurt. I can't work out. Can't work out my lower body. But.

[Justin Andrews]

So for the net, is it just the full spectrum one?

[Adam Schafer]

Just the basic one, the bay, the full spectrum 1, the 1500 milligram 1. And so CBD reduces the cytokine release and it seems to help with the, maybe the healing process as well, is what some of the data showing. So, yeah, I did all that and. But I'm not gonna be able to now. Here's the thing. Low key in my, on my own kind of like, I don't really share this too many people. It's like, you know, I wonder if I could ever get like a 700 pound deadlift. So I was in the back of my mind, I was thinking about it. I've done 600. I trained for 600 for a couple months and got it. So I thought, oh, you know, I got cocky. Well, in Hawaii when that happened, my wife's like, there goes that.

[Justin Andrews]

Yeah.

[Adam Schafer]

Now she's like, I think, you know, that answers that.

[Justin Andrews]

That was your answer.

[Adam Schafer]

I think God's trying to get you to slow down right after I hear it. Injured too. She's telling me that I'm gonna hear that. Yeah, honey, I just heard my history. She's like, yeah, but I think he's trying to get you to stay away from or. He's telling me to persevere.

[Doug]

This is just a mild setback.

[Adam Schafer]

I'm pretty sure that's not what the message is, but anyway, yeah, it's. It sucks.

[Doug]

Okay.

[Adam Schafer]

Real bad, dude. Speaking of, when I was over there, I, I got surprised by a food that I did not think I would need to check for die. So I always check for.

[Justin Andrews]

Well, you've got me so paranoid about that now that I'll be looking all over the time now. And I'm surprised. I'm so surprised by the foods that have it too.

[Adam Schafer]

Everything.

[Justin Andrews]

Yeah, it's stuff you wouldn't think. You think, obviously if it's a food and it's a bright red color, you think right away. But there's a lot that you would not think would have. It does.

[Adam Schafer]

So dyes in general, the synthetic dyes, they're not good for you. Red dye in particular for kids. And I noticed this. My daughter, if she eats it, she's just hyper and so I avoid it like the plague. Well, anyway, we're. We were walking around, I wanted a quick snack. You would never, you would never in a million years think this would have red dye jerky.

[Doug]

Really?

[Adam Schafer]

I bought some cheapo meat sticks because they didn't have good ones or whatever.

[Doug]

Yeah.

[Adam Schafer]

And I'm eating them and I give my daughter a couple bites. My 2 year old, my wife's like, you better check that for red dye. Because it was kind of a red. I'm like, it's meat. I look on the back. Red dye. Red dye on jerky.

[Doug]

Wow.

[Justin Andrews]

Why? Why?

[Adam Schafer]

Because it sells more.

[Justin Andrews]

Really?

[Adam Schafer]

Yeah.

[Doug]

I mean, the food science, that's what I was trying to like, figure out.

[Justin Andrews]

It's.

[Doug]

And then really, they must have just tested all these different colors and then.

[Justin Andrews]

Because they make it. Maybe there must be.

[Adam Schafer]

This is where I think pepperoni. I think pepperoni, if you buy like cheapo pepperoni, probably has red dye in it.

[Doug]

Probably.

[Justin Andrews]

That makes sense.

[Adam Schafer]

Isn't that stupid?

[Justin Andrews]

It is because. Because I think it tastes fine. We have partners that do beef jerky. That is amazing. It doesn't have any of that stuff in it. So it must not be as much as it is. The taste is that there's some sort of addictive property. It makes me think of why they put nicotine like in the tobacco. Is it because it's not like the nicotine of the cigarette makes the cigarette taste better? It doesn't make the tobacco taste better. It makes it more addictive. So is the red dye. And if it's in so many foods, is it because there's probably addictive properties to it, more so than it actually makes the food taste or look better.

[Adam Schafer]

I mean, maybe it's got some excitotoxic toxicity properties. I don't. So here's what they'll say. The science will say that the. When you look at the science of palatability, of course the taste is part of it. So is the mouth feel, so is the color presentation, so is the smell. It actually improves palatability. And if you. For anybody listening, if you want to experiment with this, try this. Put on orange, the really strong orange blue blocker glasses, and then go eat your meal. And it's a totally different experience.

[Doug]

Well, this is where like they ran. I remember it was. I don't know if it was Burger King or they did a black burger.

[Adam Schafer]

Yeah.

[Doug]

And they thought that this Was great. This is Batman or something.

[Justin Andrews]

Heinz did the black ketchup too.

[Adam Schafer]

Black ketchup?

[Justin Andrews]

Yeah.

[Doug]

They're like, ew, disgust. Because it signals to you like decomposed food or like something that's bad. And it's like, we're just, I think we're so conditioned by like colors and presentation too, that if the food is cheaper, it's going to be degraded on some level. There'd be like, you know, like the meats can be like more grayish or like, you know, and so they have to make up with that.

[Adam Schafer]

There's a classic study where they took individuals and they, they did this with different foods. But one of them, they made soup. Soup. And the people knew this is sanitized, this is clean or whatever. And they stirred the soup with a plunger, toilet plunger. And the people knew it was clean. And they just watched to see how much they would eat. And they compared to a control, they weigh less.

[Doug]

Yeah.

[Adam Schafer]

Just because the association. Yeah, so it's because. And look, Doug brought it up. It says beef jerky often contains red dye to enhance its appearance.

[Justin Andrews]

You know what this really highlights to me more of. And you've said it before, which is just the amount of research and studying that goes into getting you to, to getting 1% more people addicted or getting 1% more people to. To eat 2% more. Like that is how much that we have.

[Doug]

So sophisticated.

[Adam Schafer]

Yeah.

[Justin Andrews]

Because think about this for. From yourself, have you ever grabbed beef jerky and looked at the color of it and decided, oh, I'm gonna eat it or not eat it? It's like, I buy it, I know what I'm getting, you know, and then.

[Adam Schafer]

You take it's more subconscious.

[Justin Andrews]

That's what, that's what I mean. It's like that's how much they've done research. And it's just like, that's not as simple as a survey of people saying, oh, I like this more. It's like we have studied and studied and studied and we found when it's 210 brighter red, it gets 10 more people to buy or eat more. It's like crazy the amount of science that's gone into that.

[Adam Schafer]

Speaking of science, are you guys seeing right now on social media, it's going viral. This, the Yale study on Long Covid.

[Doug]

Oh, God, no, not long Covid.

[Adam Schafer]

So you know the long covet, right? Like they suffer from symptoms of fatigue and just, you know, repeated infections. You just don't feel good. Like, oh, it's long covet. No, it turns out immune suppressing it was vaccine.

[Doug]

Yeah.

[Adam Schafer]

Long Covid. I've heard more likely to do the vaccine. And then check this out. In this particular study, they found people whose bodies 700 days after. 700 plus days after they got their vaccine were still producing the spike protein.

[Doug]

Oh my God.

[Adam Schafer]

So for some people. What some people are saying is that this. This MRNA vaccine is turning people into lifelong spike protein, creating producers. Producer just forever.

[Doug]

And then it lives in your organs.

[Adam Schafer]

And then they also saw depressed T cell function. Significant depressed. Which. Like, if that keeps going. You're talking about autoimmune. Yeah. You're talking about aids.

[Doug]

There's gonna be an explosion. Yeah. Almost like aids, like symptoms.

[Adam Schafer]

It is. No, no, it is.

[Doug]

Oh, it is.

[Adam Schafer]

It is. But vaccine induced.

[Justin Andrews]

Yeah. What?

[Adam Schafer]

Yeah, dude. So.

[Doug]

Oh, this is a problem.

[Adam Schafer]

This is not looking.

[Justin Andrews]

Did I just see the RFK just did something with like the flu shot or something like that or a vaccine.

[Adam Schafer]

He got rid of the schedule and then he also p. The. He said no rec. Like no more like mandatory Covid vaccines.

[Doug]

Yes.

[Adam Schafer]

Yeah. He pulled all that stuff.

[Justin Andrews]

Wow.

[Adam Schafer]

Yeah, I know.

[Justin Andrews]

Wow.

[Adam Schafer]

I know.

[Doug]

And now the. The head of the FDA is now the head of Pfizer. Like, are they like. Yeah, of course. Just like that. Yeah, they absorb them, which is great. But yeah, I mean, that. That's the biggest hustle of all time. I mean, it's. It's kind of crazy that we. We're going to see a lot of the effects of that down the road here, and it's all gonna suck.

[Adam Schafer]

Yeah. The flu vaccine stuff is pretty crazy. When you look at the. Some of the data on. That doesn't make sense. It doesn't make sense.

[Justin Andrews]

I remember. I remember. I think I've only had it one time. And I remember it was like the worst year I had. The worst flu I ever got was after.

[Adam Schafer]

I mean, that's an anecdote, but you know how many of those I've heard?

[Justin Andrews]

That was my experience. And it was enough for me, like, I'll never do this again. I'm like, well, I just literally signed myself up for the worst flu I've ever got in pursuit of what protecting two mild ones I might get later in the season.

[Doug]

Right.

[Justin Andrews]

I'll take the two mild ones.

[Doug]

I could have not got it, you know?

[Justin Andrews]

Yeah.

[Adam Schafer]

Ye.

[Doug]

There's that chance.

[Adam Schafer]

So.

[Justin Andrews]

Yeah, at one time. That was one time I took it.

[Adam Schafer]

And never take it again after that.

[Justin Andrews]

I remember that. Exactly what happened to me.

[Adam Schafer]

Oh, you know, I gotta tell you guys too. When I was In Hawaii, my 2 year old cracks me up. She's. She's more aggressive than my, my four year old son in a lot of different ways. Like she's not. She's a little bit fearless. Like he's less, he's a little bit apprehensive. Like jump in the water and do certain things. My 2 year old's a little bit. She's turning, she. She's a little bit of a daredevil. A little. I don't know. So anyway, in Hawaii you go quite a bit. The birds in Hawaii are not scared of people, right?

[Doug]

So like pigeons and birds, there's no natural predator.

[Adam Schafer]

They don't care. They'll just come right up to you. I mean, if you're fast enough, you probably grab one and throw it. It just. They'll come eat your food.

[Doug]

And the chickens are everywhere.

[Adam Schafer]

Yeah, dude, chickens everywhere.

[Justin Andrews]

Yeah.

[Adam Schafer]

So we're at the beach and you know, we're eating, you know, have some food out there. We're eating, we're hanging out and the birds. And my daughter like the birds, she get mad at them and they come near us. Like they kept coming here. Anyway, I'm laying there and birds are coming up trying to eat our food. And we had brought this from home. It's like a legit gardening shovel. So it's wooden handle with a metal head, but small. And we brought to the beach so we can dig holes. My daughter picks that up, I hear. Think she blasted a bird. Oh my God. She. She blasted a person. We were dying. Like, don't hit the bird, honey. The poor bro.

[Justin Andrews]

No animals were harmed.

[Adam Schafer]

Yeah, you know, like no, like bird.

[Doug]

Like wasn't that a thing a long time ago? It was like, like kicking pigeons. Like, like people would do that. They had to like actually put out there a public policy. No kicking the pigeons.

[Adam Schafer]

Yeah, dude, I don't advocate for that at all. But you know, she's two.

[Doug]

Yeah, yeah, yeah.

[Adam Schafer]

Well, that's just understandable just to see.

[Justin Andrews]

Her be aggressive like you guys, you guys would really, really dig. Sal called me early last week, then really inspired me to get back to reading. And I haven't been reading and I don't know how long now it's been and we're all like this, right? We all get very obsessive about something that we're into and it's really hard to get us off of, off of that track. And I've been like so obsessive with like the car world. And I saw that, that, that's like all my reading, all my videos, everything I'm doing on my free time is like just so it's such a, it's such a, it's such a strength and weakness totally that we all have. Right. It's like a superpower when you, when you direct it correctly and you lean into something that helps you in a certain way. It's a total distraction or Achilles heel when it is something that is not serving you or it's not something that's not really that great of us. So unfortunately the, the whole car thing has not been very good for me or the business. Right. Because it has nothing to do with that where reading is. And so you know, Sal was reminding me of that and so I, I went and picked up a few books and I started this book. It's been a while since I've picked a book out that I got this excited about where I'm just like, oh my God, I want, I want more, I want more, I want more. It's called the Whole Brainchild and it's like neuroscience for children and it's all about raising our children and then talking about how the brain is broken up in four quadrants and that the goal for us parents is to be able to integrate all four of these quadrants. And when they do, the kid's brain is flowing like then they use the analogy of like flowing down a river of being like smoothly going. And as the kid gets closer to the banks, the left bank represents chaos and fear and like you know, all that stuff on the left, on the right is control, rigidity, all that stuff. And your kids brains are constantly toggling from left to right. And as parents we're always trying to regulate them down the middle of the river. It's inevitable they're going to bounce back and forth. But what we don't want them to do is get stuck on one side or where they operate from only a place of fear and things like that. Or only it's just the way they explain the neuroscience. Yes. And then, then teach you and then, then be able to take you how to like walk them through that. For example, Katrina and I, right after we were reading it we're like oh man, what's an example that we've, we've, we failed with Max. Right. And I shouldn't say fail or we could have been better like with a scenario. So when he was three, he fell down the stairs of my, my brother in law. And it was a minor fall, wasn't that big of a deal. It was enough to scare him like he didn't Want to go back to his house. He would. You know, he would then want to hold my hand as he walked down the stairs. Still, he still has this little bit of fear around heights, things like that. And Katrina and I, even though the actual initial situation, we thought we handled it well. Her brother coddled him, did his thing, but we never really realize the importance of us to revisit that story.

[Adam Schafer]

Oh, retell a story.

[Justin Andrews]

Yes.

[Adam Schafer]

I've read about this.

[Justin Andrews]

And so the book talks about how important it is when. So that's an example of his brain going hard to the left on the left bank of fear. Now, anytime he's somewhere up high or he comes upstairs, he gets that, triggers him, and he's now operating from that. Now how do I help him get back to the center of the river? I got to help retell that story with him. So what we should have done better is gone after this situation happened. When he. When he starts to tell a story is help him from, like, literally tell minute by minute. Well, then what happened? Oh, and then. And then you fell down. Oh, did that hurt? That was. Did that probably. Yeah, that hurt. Then what happened? Did Uncle Larry come grab you and hold you? Yes, he did. And then what happened? And then, like, literally take him step by step. And what you're doing is you're normalizing it. You're helping him process that. This is. It's normal to fall down and get hurt and be afraid of it. But you were okay. You weren't permanently hurt. You got better. Mommy and daddy were right there. Uncle Larry was right there. And what you're doing is you're guiding him from the left side of that, operating the brain from that place to getting it back or towards the center. Oh, my God. That's such a. I did.

[Adam Schafer]

I did know this. And Jessica does this well at the end of the night when she takes a race to bed and she talks about the day with him and all of the moments that were difficult. Hey, when you did that, when so and so hit you or took your toy, what did that feel like? And you walk them through, because it changes the narrative. Otherwise, they live with this narrative that's either always fear or always whatever.

[Justin Andrews]

And the other. The other side of the bank is just as dangerous. Complete control, rigidity. That would be your. Your helicopter parents or trying to control everything and, like, rules.

[Adam Schafer]

Go down the stairs backwards.

[Justin Andrews]

Yeah. So then the kid has so much structure there. And the. Why. I love the analogy of the rivers. You're thinking of this beautiful, flowing river and operating out of Fear and chaos is like sticks and rocks and flipping, hitting and. And getting your butt, your boat, a hole in it. The other side is rigidity, is getting stuck, is, you know, shallow. A tree branch that you bet the boat catches on. It's not flowing or said that because you're so rigid, you're so stagnant, you don't make progress, you don't move forward. And you want to be able to take the. And the kid's always bouncing between the two, and his parents were always trying to regulate them down the middle. And that's just talking about the left and the right hemisphere. It gets into the.

[Adam Schafer]

It hasn't got to the rest.

[Justin Andrews]

I. So I'm. I'm at. So I'm at right now talking the difference of the upper and lower. Right? So your. Your. Your lower is your animal instincts, which we need, right, to be able to react to certain things. Your upper part is logical, being able to, you know, think this through and process it. And again, just like we talk about the body and all the different systems and we want. And we talk about the holistic approach to health, they talk about the holistic approach to mental health and that you want to be hovering in the middle. And there's. Every part of the brain has a very important role, but you never want to be so dominant in one or so dominant in the other, because they.

[Adam Schafer]

All exist for a reason.

[Justin Andrews]

They all exist for a reason, and you want to be able to integrate them all. And so the goal is always, you know, you want. Just like animal instinct. Reaction is very important. They need to be able to react and do certain things, but you also want them to be able to process, think logically, and think about it before they always take action. You don't want them always respond. So it's like it's learning to do both those. And then the book is teaching us as parents how to integrate that in their lives.

[Adam Schafer]

That's so cool.

[Justin Andrews]

Such a cool reason.

[Adam Schafer]

So many things with kids that I think you just don't understand as an adult because you're not a kid. You know, like, another one is like, when your kid is struggling or having a frustrating moment. Our instinct, mine at least, is to distract them. Change. Like, oh, you got. You skinned your knee. Oh, you're okay. Oh, come on, let's look over this thing over here. Oh, look at this funny thing. Make them, like, forget about it. And my wife's always like, let them stay in the challenge. And I'm like, what do you mean? She goes, look, you guys always talk about on the show, about how privileged your kids are and how you need to like create adversity. Adversity will happen, happen. Don't save them, let them sit in the struggle. And just because you're uncomfortable, like you need to deal with as an adult being uncomfortable, but let them sit in it. Don't distract them, don't whatever. That's the adversity. That's how they figure out getting out.

[Justin Andrews]

That's right.

[Doug]

This kind of speaks to. And I know like I kind of posted something from Joe to Cena and I was watching a video that he did like a TED talk about, but he was talking about like doing hard things and yeah how that lays that. That track. And then if, if you don't complete that hard task, how that then in the future actually prevents you from attempting hard tasks. And like this is like more most important to go all the way through and allow them to work through that in order to you have a higher percentage and likelihood that they're going to take on tests and complete them.

[Justin Andrews]

So everything you buys are both talking about is exactly what I'm talking about right now. Because what that is is integrating the different hemispheres. You being able to do hard things like that is being able to take your animal survival, primal instincts while also logically processing how do I over, how do I overcome this? How do I have adversity? And so you're integrating the top and bottom part of the brain. What you're talking about is the other side is the fear and the, and the restriction is you're integrating the two of them. And so, and like your point is so spot on. If the kid has that situation where they're frustrated and you just move away from it, well, then guess what will happen the next time that situation happens again? They'll default to that chaos because you didn't allow them to process it and tell the story. Like Jessica is saying is you don't want them to just move away from it. You want them to relive it, retell it, work through it. That way, if we do a good job as parents is as this manifests in their life and the adversity comes in different forms, they'll have learned these skills totally how to process themselves and not. And not. And they'll have initial reaction of oh, but then they'll go, wait, wait a second, I've been here before, by the.

[Adam Schafer]

Way, this is hard. So she, she's calls me out on this all the time. Because if you're an adult and you didn't learn this as a kid, when your kid is experiencing something, you're so uncomfortable, you want them to get out of it because you don't want to hear your.

[Justin Andrews]

So now. Now you're talking about how these fan. How families and trauma and kids get stuck in these cycles, and it's generational and everybody. Because guess what? The parent who never solved figured out how to do this. Kids screaming and freaking out.

[Adam Schafer]

They default lollipop in their mouth or.

[Justin Andrews]

Worse, scream and yell at them more. So it adds to the chaos on top of that. Or goes the other side of the bank and goes like, that's it. You can't do anything. This. It gets all rigid and it's like, man. And it's all stemming from their trauma and bullshit that they never learned how to process. And so it's just like this vicious cycle.

[Adam Schafer]

So my family's very good at distracting. Like a kid screams or cries. Oh, come here. Look over here. Oh, let's play with this. Like, get them to change their mind. Oh, look, they're not crying anymore. So that's. For me, I get uncomfortable. Like, if my kids are screaming, I'm uncomfortable, and I want to get them to stop. And how do I get them to stop? Well, let's go do something fun or let's watch your favorite show on TV or whatever.

[Justin Andrews]

Yeah.

[Adam Schafer]

And she calls me out. She's like, that's because you're too uncomfortable and you can't handle. And I'm like, yeah, you're right.

[Justin Andrews]

You know, it's Sting.

[Adam Schafer]

You know, sitting with your kid for 10 minutes when they're crying is an eternity. Especially if you're in public.

[Justin Andrews]

Well, and it's an eternity. Well, and the book talks about this, too. It's a. It's a lot of work initially. Right. Because. But over time, as you get better at doing that, they get better at doing that. And then. And again, to Jessica's point, that these are examples of. And this is why I too, love it so much, because she's right. This is what I think. I've told you guys this. All I think about as a parent today is just like, oh, my God, I attribute so much of who I am to all the adversity I went through. My kids, I go through. But she's right. It's going to just manifest in different ways.

[Adam Schafer]

Yeah.

[Justin Andrews]

It's going to be falling down the stairs or not getting to watch the show they want or whatever. And what I've got to learn to do is to take those.

[Adam Schafer]

You know, let it teach them.

[Justin Andrews]

Yeah. Let. Let those opportunities was, as my mother in law would say, turn those opportunities into properturnities. You know, opportunities for. You can actually take that as a lesson to teach them those skills.

[Adam Schafer]

You got to see my four year old now, because she's done this with him. He'll get super mad. He'll do something to my dog, to his younger sister, and he'll get real mad, and she'll be like, you probably should apologize. You hurt your sister. And he'll say that. He'll literally say this to my wife, I need you to help me regulate first. And she'll say, okay. And she'll go over and hug him. He just did something that, you know, you could get in trouble for. Right. But he's like, I need to get raped. And then she'll hug him, calm him down. He'll feel regulated, and then he'll go do this genuine repair. Dahlia, I'm sorry. I hate you. I love you. And I'm like, I'm watching it, you know, in real time and. And often I want to fight it because my instinct is different. When I was. The way I was brought up, like, you hit your sister. You're. I'm thinking one of your toys and throwing it away.

[Justin Andrews]

Yeah.

[Adam Schafer]

And you're gonna. You know, I mean, I'm gonna force you to whatever.

[Justin Andrews]

Right?

[Adam Schafer]

So it takes more work. But it. You're teaching your.

[Justin Andrews]

But you're raising them, you're laying. You're laying that foundation. It's so cool too, because. And it sounds like you guys are already doing this, because another thing it talks about is like, hey, you can already, even at our young ages, that we have them, start to teach them the science. You just simplify it, you know what I'm saying? Of teaching them how you're using this side of the brain, son. Right now, we're on this side of the brain where fear this or that daddy wants you get. And so you can start to use some of the terminology so that as the. As they start to go through this, before you know it, they. Now when their body starts to feel it's on one side of the river or the other, they start to process it and go like, oh, wait a second, I'm. I'm in chaos right now. And like, I need to calm down. I need to get over this.

[Adam Schafer]

Imagine having those skills in his adult.

[Justin Andrews]

Oh, my God. Oh, my God. Well, you know, and what's exciting, I think, you know, and this is where.

[Adam Schafer]

You know, it's off the cycle, dude.

[Justin Andrews]

Yeah. I mean, I. One of the things I have said to Katrina since we've been together and I've said to our families, I want to be a generational character in our family. I want to be somebody that changes our family dynamic and our family tree. And it's not just, I think a lot of times people think of that monetarily like, of course I want to do that, of course I want to set us up financially. But more importantly, it's this type of stuff is that can I break that cycle of emotional intelligence, how we look at things and problems and solutions. And man, if it's a little bit of work right now, because I still have to like you, I have behaviors and things that were built into me. So I've got to learn to process through that. But if I can do that and I can teach this five year old and he gets good at it by the time he's 10, you know, I'm saying, imagine how great and equipped he's going to be when he becomes a father one day.

[Adam Schafer]

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[Sal DiStefano]

Our first caller is Craig from Washington.

[Adam Schafer]

What's up, Craig?

[Justin Andrews]

Craig, that's a glorious beard, my friend.

[Doug]

Do you sell salt for a living?

[Caller]

And it's only about three months in clean shaving and November, so thank you.

[Adam Schafer]

Appreciate that.

[Caller]

I used to have it down to my stomach. I'm going for that again.

[Justin Andrews]

So. Right on.

[Doug]

Glorious.

[Justin Andrews]

How can we help you?

[Caller]

So this is in, in regards to something you guys talk about a lot, which is sleep. So kind of a little background. I'm, I'm six three, I'm 36 years old. I've always hovered around the 215 area. I've never really gone above that. And I had some recent health issues over the past three years and I kind of jumped up. Not kind of. I did. I jumped up to about 255 pounds. So about a little over a year ago, I started going back into my normal stuff, my normal routine, you know, which as a younger person, high intensity, high cardio, things like that. And my body did not respond well at all. And then I found you guys. So I'm a recently new listener. So I cut down my, my strength training down to two days a week. I stopped running and I went walking and I bumped up my calories. And I did not know you could lose weight that fast. I'm gonna be honest with you.

[Justin Andrews]

That's awesome.

[Caller]

It, like, it, it blew like it was explosive. I got stronger, leaner, I felt better. It was great. And I still weigh more than 215 now, but I feel better than I ever have. And I've kind of wanted to take it to the next level, but I've kind of hit a plateau. And while I do feel like there are some things that I can fix, some other variables like programming, I feel like my biggest obstacle right now is sleep. And the reason that that is is because of my job. So I have a really good job that pays well. I get to be with my kids. I, you know, take them to school, pick them up. I get to, you know, Friday, Saturday, Sunday off, you know, works around my wife's schedule. The only problem is it's, it's a graveyard shift. So I get broken sleep on those four days. So what it looks like normally is around three in the morning after I get off of work, two when I nap with my three year old, and then a couple more when my wife gets home from work. So I try to make up that sleep debt, you know, on my three days off, you know, going to bed earlier, things like that. But my question is, is there a way to kind of bridge that gap, to kind of push through this plateau? And. But before you answer too, I did kind of break through it a little bit by changing my tempo. That really did work as far as kind of adding some weight on the bar. But I'm still kind of stuck, so.

[Adam Schafer]

All right, good question. All right, so let's go to. Because sleep, this is a big one for sure.

[Justin Andrews]

Doing good, by the way.

[Adam Schafer]

Yeah, you're doing great considering your sleep. Okay, so give me, give me the, Give me. So in your email it says you average about six hours, but it seems broken. So. So okay, so you get home and go to sleep. So what time is that?

[Caller]

Well, I work from Home. So. So I get off at 5:30. And I know that you always talk about 30 minutes before you go to sleep. I'm asleep before I hit the pillow, I'll be honest with you. So I feel like it's three, it's three hours from the get. But I have trouble during the other two times. So, you know, getting to sleep during the day, a couple hours with my son, who's three, you know, when he's down for a nap. And then a couple hours, my wife gets home from work before I start work again at eight.

[Adam Schafer]

So it's like two or three hours, then again another two hours and again another two hours.

[Caller]

Yeah.

[Adam Schafer]

And then when the weekend comes, what does that look like for sleep?

[Caller]

I go to bed when my son goes to bed. So I have four kids, but I normally go to bed when my youngest goes to bed, which is around 8:00. And I try to stay in bed as long as he does. So I mean, sometimes he wakes up at, you know how kids are. You know, sometimes it's six and sometimes it's nine. I can't tell. But you know, that is where I do kind of make up some of that sleep debt. But I feel like it is, it is hindering me as far as recovery.

[Adam Schafer]

One of the challenge. Yeah, one of the challenges is you're all. Besides the sleep, just the total sleep, is that on the weekends you're also really radically shifting your circadian rhythm.

[Caller]

Yeah.

[Adam Schafer]

Because you're going from sleep in the day to sleep at night, then come Monday.

[Caller]

Yeah, you're absolutely right.

[Adam Schafer]

Yeah, yeah. So there's a couple things we can do to help. One thing you could do is use melatonin to switch your circadian rhythm each time. It's not a huge change, but it can help. So what you'll do is take a big dose of melatonin come the weekend and then take another big dose of melatonin when it's time to fall asleep. So anytime you switch your schedule, anytime you switch from work schedule to off schedule the first night you take a big dose of melatonin between 5-10mg.

[Justin Andrews]

Now you think Sal, if he's, he's not having a problem falling asleep, so that doesn't matter. I know, but I'm trying to. That's what I'm asking is, so will that improve sleep quality? Okay, it will, yeah.

[Adam Schafer]

It should help with sleep quality.

[Justin Andrews]

What, get into a REM faster?

[Adam Schafer]

Yeah, yeah. And I mean, I don't know how big of a difference it's Gonna make. But I would experiment with this and then I would use adaptogenic supplements to help your body. Yeah, ashwagandha would be a good, would be a good supplement to take regularly. That will kind of help a little bit with the stress, with the stress management.

[Justin Andrews]

Tell me what you didn't tell us is the two days a week, when are you training that? Is that on the weekend, on your off days, or you train that during the week, when are you training? Lifting?

[Caller]

Yeah, actually I didn't even bring that up. So normally that on my off days.

[Justin Andrews]

Okay.

[Caller]

Is what I did. So I've upped it to three. So, you know, I do. And that was me trying to, you know, break to the next level. Maybe that was incorrect. I don't really know, you know, as far as what I should be doing as far as cycling my, my programming. But you know, two of those days are, you know, when I'm off, which is Friday, Sunday, and then I threw one in the middle of the week, which is a Wednesday.

[Justin Andrews]

Are you, are you lifting at home or in the gym?

[Caller]

Both.

[Justin Andrews]

Okay, so you have at home stuff, huh?

[Caller]

Yeah, I have, I have some resistance stuff at home that I use if I can't get to the gym. Yeah.

[Justin Andrews]

Because I would love to see him attempt like a. Maps 15 where he's just doing an exercise.

[Adam Schafer]

How long are you. Two days a week. Like how long are the workouts?

[Caller]

They're.

They're about 45 to an hour.

[Adam Schafer]

Oh yeah. Oh yeah. Maps 15. So you might get better results instead of doing two one hour workouts, doing 20 minutes a day.

[Caller]

Okay.

[Justin Andrews]

You know, so you're doing two exercises, bro. Two lifts. That's it. So you're in and out of the gym or home, whichever one, if we have access to.

[Caller]

Yeah, sure. Okay.

[Adam Schafer]

Yeah, that might, that might be. It's probably gonna be less stressful in the body.

[Justin Andrews]

Yeah.

[Adam Schafer]

So the total volume is about the same, but it's all broken up throughout the week versus two, you know, more acute days.

[Justin Andrews]

And you don't need a huge window. You literally need about 15, 20 minutes to knock it out and then you're done.

[Adam Schafer]

And then the blue light blocking glasses before you're ready to go to bed. And the fact that you just hit the pillow and fall asleep, that's because you're exhausted. But the blue light blocking glasses should improve the quality of the sleep that you get. So the fact that you're knocked out, you could still probably improve the quality of the sleep by wearing the blue light blocking glasses about 30 minutes or so.

[Justin Andrews]

Beforehand, you will look like a dork, but you'll get better.

[Adam Schafer]

You're 63215 with a glorious beard. So I don't think, I think you're okay.

[Caller]

Well, I'm, I'm actually around 2:29 right now. We went, we just got back from vacation and I, I didn't do, I'll be honest, so I didn't want to do anything and. Yeah. So I kind of regressed a little bit there. But I, you know, we had a good vacation and I'm ready to get back home.

[Justin Andrews]

That's right. Your body probably needed it, so it's all good.

[Adam Schafer]

Yeah, but that would be it. I would break up the workout. So you do a little every day instead of a lot. Two days a week.

[Justin Andrews]

Yeah. Let me. I'm gonna have doug send you maps. 15. If, if it doesn't work, spreading it out, you can also squish the workouts together. So the way they're designed is that you could put, say the Monday, Tuesday workout can go together, the Wednesday, Thursday workout can go together. So if it ends up not working out to where we're doing. But ideally, I would love to see you just do those two lifts, man. Get in and out. And honestly, even days when you don't have that time at least getting one of the lifts, I think your body will thank you more by spreading it out like that than it will.

[Adam Schafer]

And here's where we get the. Here's where we're coming up with this. Okay. When. With high level athletes, when you talk to the best coaches that do strength training for top level athletes, one of the most challenging things for them to do is, is to measure stress on their athletes. How do I strength train them without increasing risk of injury during the season? You know, when they're, when they're playing their butts off. And what they found was a little bit every day was better than a lot, a few days even. Even though, if the volume is all controlled. So in other words, even to do the same amount of set, except one version is two days a week, the other version is a little every day. So you're probably going to have a lower stress response even though you're kind of generally doing the same amount of volume. So in other words, you'll get better results.

[Justin Andrews]

And don't, don't let anybody tell you otherwise. If you got, if you're chasing around four boys and working graveyard, you're a pro athlete, bro.

[Caller]

I, you know what I mean? I'm willing to try anything that you guys recommend. I Mean, realistically, you know, you had a gun to my head and told me that if I ate more and worked out less, I was going to lose 35 pounds, I still wouldn't have done it, you know, so. But you did. I'm willing to do anything like that. I do want to break this plateau. I'm actually chasing, you know, something that I've never really chased, which is like, the physique. You know, I've always been kind of fit and, you know, relatively fit and healthy, but now I kind of want to chase something that I haven't really hit before. So, yeah, I'm down.

[Justin Andrews]

Well, Craig, we're going to. I'm going to have Doug send Master. I'm also going to have him put you in our private forum, so you can just. Because sometimes we might have to make some tweaks or you have questions, hit us up in there. So we can kind of help you tweak things if you need to.

[Caller]

Sure. Great.

[Adam Schafer]

Thanks, guys.

[Caller]

I appreciate it.

[Adam Schafer]

You got it, man. And you mind if I mention your last name? I just think it's incredible, considering the beard you have.

[Caller]

Well, yeah, I'm Sicilian too, so.

[Adam Schafer]

Yeah. Your last name means beard or have something to do with beer?

[Justin Andrews]

Oh, no.

[Caller]

Oh, how do you speak Italian?

[Adam Schafer]

The dialect Sicilian.

[Caller]

Okay. Yeah, no, it means barber, funny enough. My wife is a barber, so. Yeah.

[Adam Schafer]

That's awesome. That's great. Good news, Craig. Thank you, man.

[Caller]

Yeah, no, thank you, guys. I appreciate it.

[Adam Schafer]

That's a big Sicilian. You don't see too many. Six, three.

[Doug]

I was guessing he sold fish sticks or something. That was my guess.

[Adam Schafer]

You know what, though? So just for people listening, like, splitting the same control volume. The same volume, same everything. It's a. It's a. It seems to have a lower stress response on the body, which is why people often respond better. By the way, Olympic lifters figured this out a long time ago. They divide up their workout. Spread them out. Out.

[Justin Andrews]

Yeah.

[Adam Schafer]

And space them out, and they seem better.

[Justin Andrews]

Yeah, Yeah. I think micro dosing his workouts will be a great strategy for him. So long as he's got. I mean, if he's got a barbell and some dumbbells in that garage, I mean, just go out there. And especially too, when you got. I mean, obviously we don't have four, so I have no idea what it could be managing that. But when Max was a newborn, that was, like, such a hack, right? Katrina, I would go feed the baby for a little bit, then she'd get in there, get a couple, work a couple Exercises in, then we'd flip flop. And so you had this ability to just go in and do one or two exercises.

[Doug]

So you mentioned melatonin for a bit of the circadian rhythms. What about the red light therapy?

[Adam Schafer]

Yeah, that would be the other thing.

[Doug]

I was going to bring it up.

[Adam Schafer]

Yeah, it is.

[Doug]

But like when he's working, you know, I don't know, like having that on.

[Adam Schafer]

Yeah, that would help. Might help anyway because that's, that was the other big thing is that you're, you're switching your. Because people who work like this, it's like, oh, I get.

[Doug]

But you need all the AIDS you can grab. So there you go.

[Sal DiStefano]

Our next caller is Alvin from Canada.

[Adam Schafer]

What's up, Alvin?

[Justin Andrews]

What's going on?

[Adam Schafer]

How come.

[Caller]

Hey guys. How you doing?

[Justin Andrews]

You're good?

[Caller]

Awesome, awesome. I appreciate you guys having me on. I just, I guess I'll just jump into the question. So back basically in, in 2021, I started working out, kind of taking a bit more serious and then about two years in just started to develop some serious forearm pain, which just got worse and worse. I did get ultrasound done and they said I had some serious inflammation in the muscle. It was on both forearms, but the right was, was more pronounced. And any, any days that I did like any sort of back workouts or any sort of pulling exercises, it just, it was extremely painful and it gotten to a point where I can barely do the workouts. Right. So I just thought I'd ask you guys if there's anything that you suggest or that can be done because it's, it's starting to affect my enjoyment of working out, so.

[Justin Andrews]

Okay, for sure.

[Adam Schafer]

There's, there's more here because I'm reading your email and it says that you've been told it may have something to do with working at a laptop during the day. Can you point to where it hurts on your forearms?

[Justin Andrews]

On the elbow?

[Adam Schafer]

Yeah.

[Caller]

It's basically pain coming down from like the, these two fingers all the way down to, to the inside of the elbow.

[Adam Schafer]

Pronator terrorist syndrome. It might be when you.

[Caller]

What's that?

[Adam Schafer]

It might have. They died? Yeah. Have they identified it as pronator terrorist syndrome?

[Caller]

No, they haven't said anything. I did an ultrasound. They just said that it was inflamed and like even I asked a couple people that are in the fitness space and they said I have weak forearms and I just need to work through it and it'll.

[Justin Andrews]

No, no, no, no, no, no better.

[Caller]

So I've been pushing through and it's.

[Justin Andrews]

Just been getting Worse risk cars and shoulder cars.

[Adam Schafer]

That might help.

[Justin Andrews]

Yeah, definitely.

[Adam Schafer]

When you do this with your hand, when you pronate it and supinate it, do you notice any pain?

[Caller]

Yep. And even like doing. If I grab onto things and like holding it tight, I get pain all the way down.

[Adam Schafer]

So you could also. Okay, so if you look up the pronator. Pronator muscle in the forearm, look up pronator Teres syndrome. This is probably what you got going on. And the reason why I think this is what it is is because you mentioned working at your laptop where your hands are constantly pronated by the way they make keyboards. Where your hands are a little bit more like this. That might help. But there's an exercise you could do with dumbbells, very light, called Zotman curls. Yeah, that might also help. And in the meantime, you're gonna have to really back off on any exercises that bother this area and this muscle. And then. What's that one called, Justin? Rifle flip.

[Doug]

That's a huge one.

[Adam Schafer]

Rifle flip stretch with the, with the.

[Justin Andrews]

We got videos for all these. Yeah, on our mind. Pump tv. Doug, can you shoot him over those videos? Also? I'm gonna have Doug send you our maps Prime Pro program. Because the. There's some. There's some stuff for your wrist in there that will.

[Doug]

There's at least four or five drills, you know, per wrist or elbow or shoulders.

[Justin Andrews]

And when it comes to like all those. The stuff that we're gonna send you, mobility wise, one needs. You need to be religious about it. You always do it before working out. And the, and the more you can do it throughout the day, the better it's going to be. So like before you sit at your desk and you, and you, you go type away, do those rifle flips or the wrist cars before you go into your workout. Like, try and literally just for two, two minutes, two, three minutes, get down there and do it, and then that should really, really help you got it back.

[Doug]

Listen to your body though, too. Don't, don't do too much at once. That's the biggest mistake.

[Justin Andrews]

No, in fact, you should probably take a week off right now to fully recover and then come back with all the mobility drills.

[Adam Schafer]

Yeah, but like a rifle flip stretch with a, with a stick, you'll probably alleviate some pain right out the gates. Like, you'll get in that position, you'll hold it, do the stretch for like a minute, snake that, and then let go. And then you'll be like, oh, it feels a lot better. So we'll send you that video. You can take A look at it, but this is not uncommon.

[Justin Andrews]

Yeah.

[Doug]

Basically unwinds a lot of that tension that's built up there and creating that inflammation. So it's going to help you a lot.

[Caller]

Is there any workouts I shouldn't be doing right now?

[Adam Schafer]

Adam, I think, gave you the best advice. I would take a week off while you're doing this.

[Justin Andrews]

Yeah.

[Adam Schafer]

But really just kind of go easy on the exercises that bother it until it starts to feel a lot better.

[Justin Andrews]

Be probably all pulling stuff. Right. Rows. Yeah.

[Caller]

Even I played basketball. I went up to dunk and I.

[Adam Schafer]

Grabbed the rim and I came down.

[Caller]

My arm was on fire.

[Justin Andrews]

Yeah, those are the worst.

[Adam Schafer]

Yep.

[Justin Andrews]

Yeah. At least you can. Hey, at least you can grab the rim. Yeah, that's good.

[Caller]

I'm a tall guy. I'm expected to be able to go.

[Adam Schafer]

Awesome.

[Caller]

Well, thanks, guys. I appreciate it.

[Justin Andrews]

Yeah, yeah.

[Adam Schafer]

You got it, man.

[Justin Andrews]

All right, Alvin.

[Doug]

Hope it helps.

[Adam Schafer]

You know what's frustrating is that you go to a doctor or whatever, and they're like, oh, yeah, we did an imaging. There's inflammation. Thanks.

[Justin Andrews]

Yeah.

[Adam Schafer]

Thank you.

[Justin Andrews]

Here's some. Yeah, here's some. Welcome back to Friday's fitness tip. Today I want to address Adam's talking. Did you find it okay? Good.

[Adam Schafer]

He did. Yeah. It's. Yeah. Of course it's inflamed. That's why it hurts. But now we got to figure out what it is, what the pain. A physical therapist would have identified. Tried this right away.

[Justin Andrews]

Did they not. Did he say he.

[Adam Schafer]

I think he just went to his doctor and they just did some imaging or whatever and looked at it.

[Justin Andrews]

But, yeah, a week off will bring down the inflammation completely, and he'll feel way better right then. But then the mistake they go is they go right back to doing everything the same. But if he really makes the mobility stuff, you know, the rifle, flips the wrist, cars like a ritual. This. I. I dealt with this a lot.

[Doug]

Aggressive intensity with that, too, because I've seen people overdo it and then they.

[Adam Schafer]

Yes. It out. Yeah. And then you made it worse.

[Doug]

Try and make that point.

[Sal DiStefano]

Our next caller is Taylor from Iowa.

[Adam Schafer]

What's up, Taylor?

[Justin Andrews]

How you doing, Taylor?

[Adam Schafer]

Dude. Hi, guys.

[Caller]

Thanks for having me on. You'll have to forgive me. I'm a little bit antsy. But I. I really appreciate you taking the time to answer my question.

[Justin Andrews]

Right on. Let's hear.

[Caller]

Well, so my. My question is centered around injury management, mobility, and kind of what I want to go do for going forward. Last year, I spent a substantial amount of time powerlifting Did Maps Power Lift. My wife is kind enough to share a lot of the programs she gets from you guys with me, so I really, really enjoyed Power Lift. I had never done any of it before. I went from not knowing anything about what I was doing to deadlifting375 and it's been great. But I found myself in a situation last year about August. I was getting doing a little bit of a friendly competition with some guys I know who have a lot more experience lifting than me and I actually ended up injuring my SI joint, if you're familiar with that.

[Adam Schafer]

Yep.

[Caller]

Yeah, that was brutal. I went lifted and it was a deadlift and I felt like my left glute seize up pretty not. It wasn't particularly painful, but it did not feel right. So I stopped what I was doing and in the next couple days my hips had shifted to the left and it was pretty crazy. I had never. It's the first real injury I've dealt.

With in my life when it comes.

To like sports injuries or anything. So it was pretty tough. But I went to physical therapy, had did some dry needling and we went to the Chiropractor weekly and I was focusing on doing a lot of stretches from my physical therapist. And once I got a little bit better I started trying to do some of the mobility stuff from Prime Pro 9090 has really helped, but. But I'm mostly good right now as far as like, oh, I also did some peptides. I did TB 500 and PPC 157. Yeah, yeah, that really helped too. So I enjoyed that. But now more recently, what I've kind of shifted my programming to is we've been doing Maps Performance 15, which has been really cool, focusing on more mobility stuff that I didn't really work on with Power Lift or at least it didn't feel like I did. And I'm also doing MMA training with my brother in law who fought for a number of years. So we've been doing like Jiu Jitsu and Muay Thai and I'm really enjoying that stuff. But I'm, I'm noticing like it doesn't necessarily hurt, but I feel like my hips are tighter than they used to be and I do get some lower back. It gets a little tight when I push a little hard and I don't know if that's just going to be the way it is going forward. I don't really notice any of those things when I'm just lifting. It's when I'm doing like performance things. So I kind of wanted Your advice on what to do going forward. Can I continue to work out this way and develop if is what I'm doing enough to develop my mobility, all of that?

[Justin Andrews]

Taylor, how many, how many days a week are you doing, mma?

[Caller]

It's two or three. It depends with my work schedule the way it is. It's, it's, it's at least two. But every other week we do three days.

[Justin Andrews]

So you're probably doing too much is what's going on right now. We need to scale back a little bit. If you're, if you're following a MAPS program that's laid out like, like performance completely and then you're also doing that. You're, you're, you're probably, this is probably what's going on right now. We need to scale back a tiny bit. Probably down to just like one or two days a week, depending on how many days you do MMA for the of the week.

[Adam Schafer]

Yeah, but there's a movement issue going on too. Are you. What were the stretches that you, your, your PT had you do?

[Caller]

Let me try to remember that. Actually I probably still have it in my old timey.

[Justin Andrews]

Would probably really be good for like the windmill stuff that, I mean that's.

[Adam Schafer]

100, but I just want to make sure. Yeah, sounds Ql. You know, lateral stability related.

[Justin Andrews]

That's. Yeah, that's what exactly stuff went on my back.

[Caller]

Like I would lay on my back and kind of push the smaller my back into the floor.

[Adam Schafer]

Okay. There was, Is there a twisting one?

[Caller]

Yeah, twisting.

[Adam Schafer]

And then here I'll give you two exercises that want. That you can, you can start doing. Okay. That windmill. Okay. So windmill. And I also want you to do a good old fashioned side bend with a dumbbell just to start strengthening the, the Ql so you can look up the Ql. It's a muscle quadratus lumborum. It's a very common muscle that gets tight in power lifters because it has to stabilize, you know, your, your lateral. It gives you lateral stability essentially when you're trying to lift really heavy straight on. And oftentimes it becomes a weak link.

[Justin Andrews]

Justin, what is, what is the webinar that you did for Prime.

[Doug]

Maps prime webinar?

[Justin Andrews]

Go to Maps Prime Webinar. It's free. You can watch Justin go through the windmill. And I, I would want you to do what Sal said with the side bins and that windmill before you work out and before you do mma. Always just doing that before I think will prime your body and make a big difference itself. And then, then consider the days that you do mma, like three times a week, probably scale the maps program down to just two times or one time a week. The combination of that with the mobility drills should alleviate a lot of this.

[Doug]

It should really be ritual. Like, I, for me, even to this day, I have to do like at least three mobility moves for my hips before I even get going and just to prime before the workout. So. And I use, I use two. Like, I don't know if you have a PVC pipe stick or anything like that that you can use. Yeah, do some of the stick mobility and there's, that'll enhance your, your range. And if actually it's great because it's a prop and it helps to kind of like get your body in even better position with that. So you can really focus on, you know, targeting it a bit more. But yeah, the 9090s and everything you're doing with that, just, just, just try to be consistent with that. Not too intense with it, but just the consistency and the frequency of it.

[Adam Schafer]

Is you get really good at windmills. This shouldn't be a problem. You can add resistance to it. Mill. You should be fine.

[Caller]

I did want to clarify one thing. It sounded like when Adam was talking to me, he said I was doing performance 15, not just full on performance.

[Justin Andrews]

I don't know if that makes, yeah, it makes a huge difference because I was like, you're doing way too much. But performance 15 is appropriate. Yeah, that's, that's more appropriate. Yeah, my bad. I thought you, I thought you were doing the full performance.

[Adam Schafer]

Yeah, windmills, side bends and the windmills with resistance once a week. And you can do the windmills for mobility every single day.

[Doug]

And that's that time before Jiu jitsu to really do your mobility drills.

[Justin Andrews]

And watch, watch, watch the, watch the webinar that Justin did. Because what's really important is the intent that you do these movements too. So just, just kind of going through them like some people do isn't going to get the same benefit as you going in with the right intention. So watching Justin's video and the cues and how he, he goes through the movement will really help. So watch that a couple times or follow it. You know, I'm saying put it on your phone or your TV and then do it, do it with him as, as you do your warm ups. I think that'll help.

[Caller]

Where can I access the webinar?

[Doug]

It's free, so.

[Adam Schafer]

Yeah, what is it? Maps webinar.com Maps prime webinar.com Go to.

[Doug]

That link and we'll have the video.

[Caller]

I'll save that. And then one other thing I've noticed.

[Adam Schafer]

I.

[Caller]

It's kind of.

[Adam Schafer]

It's.

[Caller]

It goes in with the injury thing. Anytime I'm doing, like, high intensity stuff like jiu jitsu, and then I did some flag football with some co workers last year. I notice when I'm doing intense stuff, my lower bicep right in here, and then my lower tricep, particularly on my left arm, get really achy and sore. I don't know if that's just me not being used to what I'm doing or if there's something bigger at play here that I need to look into.

[Adam Schafer]

You guys don't. About that depends on the movement, like, what you're doing. So you would see that with rapid extension. Exactly where I'm going, Justin.

[Doug]

Yes.

[Adam Schafer]

Yeah. So you would see that with someone like, practicing punching. It's just that. That rapid extension and deceleration. So it just might be that you're. You've got strength there, but the. The skill of. The. Of moving quickly isn't there. And that'll cause pain.

[Doug]

Yeah, we haven't figured out stabilize that yet. Yep, yep.

[Caller]

But, yeah, other than that, everything's been going great. I. I do appreciate you guys having me on. I don't know if there's anything else that we needed to go over, but. No, I do. I do appreciate. I did want to add one other thing. My wife and I have been curious about this at Justin, you talk a lot about going to, like, metal concerts.

[Adam Schafer]

And stuff like that.

[Caller]

Yeah, we were curious what kind of bands you were going to see. We're just very curious about that.

[Doug]

Oh, like Norma Jean. I like to go see, like, every time I die as I lay dying. Kill switch. Engage rice. Like, I. I don't know. I guess not the. The most. It's not like Metallica and like Mega Death and, you know, it's a little more underground, I suppose, but.

[Adam Schafer]

Yeah, no, that's fair.

[Caller]

I mean, we went to a Lorna Shore show last year that was a lot of fun, too, but.

[Doug]

Oh, sick.

[Caller]

Yeah.

Yeah, it was. It was really good, but. And then I did hear an episode where Justin said some guy was afraid to get in and mosh right with him. That's. That's nonsense. That would be so, so much fun. You guys call it control.

[Doug]

I'm gonna throw them in one of these times. What's gonna happen? Yeah, just push them in. That's how I learned.

[Adam Schafer]

Yeah.

[Caller]

And then, Sal, you no longer do jiu Jitsu.

[Justin Andrews]

I heard you used.

[Adam Schafer]

Yeah, I did it for about six or seven years, but I haven't done it a long time.

[Justin Andrews]

He's a purple belt.

[Adam Schafer]

Thanks. Yeah, it's impressive.

[Caller]

That's.

That takes a long time.

[Justin Andrews]

So he painted his white belt.

[Caller]

What made you want to stop?

[Adam Schafer]

Just, you know, just the classes were hard to attend because of my work. Whereas, you know, when I work out, I can pick any time. Classes were specific time. Now what prevents me from going is just my ego. I'll hurt all the time if I go. So I'm all right right now. Yeah, no, we.

[Caller]

We went to one gym yesterday for the first time, an official gym, and I got absolutely destroyed the whole time.

[Adam Schafer]

It was fun, though.

[Caller]

And then one last thing I'll say before I, you know, leave you guys to it. Adam, one thing you said, and I can't remember what episode it was, that kind of resonated with me, kind of going through all this mobility stuff because I. I did try to rush back a few times into lifting. Squatting in particularly hurt a lot. But earning the right to lift these weights, that's something that really resonated with me. And I wanted to say that I appreciated that, so.

[Justin Andrews]

Right on.

[Adam Schafer]

I appreciate.

[Caller]

Understand what you guys are talking about now, having gone through this a little bit, and, yeah, it's rough, so.

[Adam Schafer]

Yeah, good deal, man.

[Justin Andrews]

Right on, Taylor.

[Caller]

All right, thanks, guys.

Have a great day.

[Adam Schafer]

You too. Good one, that Ql pain. Si pain. Super common.

[Justin Andrews]

Super common.

[Doug]

I still struggle with that.

[Adam Schafer]

I do. I do, too. And it's. I mean, like windmill and a side bend. Did the dumbbell side bend? This is an exercise we should make fun of back in the day. It, like, fixes it for me so fast it's not even funny.

[Sal DiStefano]

Our first caller is Drew from Texas.

[Adam Schafer]

So, Drew, what's happening? How can we help you?

[Caller]

Hey, how's it going, guys?

[Justin Andrews]

What's going on? Good, good.

[Caller]

I'm just gonna jump into the question, and then after the fact, if y'all have any follow up questions, let me know.

[Adam Schafer]

Okay, sure.

[Caller]

In April of last year, I went in for my annual checkup with my pcp, and she said my creatinine levels were elevated. She wanted me to do, like, the urine test, go to the neurologist, all of that at the same time. Unfortunately, I was diagnosed with testicular cancer, so I kind of put that on hold. And then in November, once I was done with treatment, went back, met with the nephrologist, did the 24 hour urine test. Everything was still elevated. I Thought it was cancer, chemo, whatever it might be, kind of elevating the creatinine levels. Fast forward. What he told me is people with higher muscle balance typically hold higher creatinine levels. I didn't have anything to worry about. Before cancer, I was eating about 3,000 calories a day, probably about 200 grams of protein. She told me to drop that significantly and not eat as much protein. I'm assuming just kidney function and everything, which seemed pretty ass backwards from everything that I've learned and everything that y'all talk about on the show. So just kind of curious now. The nephrologist told me, don't take creatine. He said I have nothing to worry about. But he said creatine really doesn't have much benefit, which.

[Adam Schafer]

What the.

[Caller]

Yeah, I didn't want to get into it with him. I just said, okay. And then I started taking it again. So I've been taking it now for about three months. So just really curious what Yalls thoughts are on that.

[Adam Schafer]

So, Drew, so you're. Okay, so creating levels are going to be higher when you have more muscle. So here's what that is. Okay.

[Justin Andrews]

Also, by the way, if he lifted right before. If you lifted before you went in and did that stuff, that'll make a massive difference, too, by the way.

[Adam Schafer]

So it's. What it's doing is essentially it's the. It's the breakdown of creatine. And so muscle loss or damage will cause that. That number to be higher. Supplement with creatine may elevate that a little bit. So it's not an indicator of poor kidney function in that scenario. It's really an indicator of, you know, you have more muscle mass. You worked out, you take a creatine supplement. Okay. So. So that's what that shows. Protein intake. It's interesting. Were they looking at other markers of kidney function to come up with that. With that. With that recommendation? Because, look, legally, we're not gonna. We're not supposed to counter your doctor, but I'm interested to know if they looked at your. Like, your bun. If they looked at your filtration. Like, were there other numbers or markers of kidney function that were off, aside from the fact that, oh, you're eating high protein?

[Caller]

Yeah, right. From what I remember, she didn't mention any of those specifically. The one she was most concerned about was the creatinine levels.

[Adam Schafer]

Do you know what the number was?

[Caller]

It was like 1.6, 1.7.

[Adam Schafer]

Yeah, that's within. That's within the range of what they Find athletes.

[Caller]

Yeah, that's the, that's what the nephrologist said. He said if it gets above 2 and maybe come back. But he said he's tested bodybuilders and it's very rare.

[Adam Schafer]

If it's above 2, it's probably because you beat the crap out of yourself in the gym the day before or something like that or something's going on. So. Okay, so I would get a. And now who told you to lower your protein intake? Doctor or nephrologist?

[Caller]

No, the pcp, which I. Doctors are great for some things and other things not. And I don't think she works out much, so I kind of take that piece with a grain of salt.

[Adam Schafer]

Creatine, high protein intake. It's been so well studied. I'm just going to go to the data and the data shows in healthy individuals, high protein intake perfectly fine for your kidneys. Creatine has been tested so many times on kidney function, been shown to be very, very safe. That's what the data says. Now your nephrologist is a kidney expert. They're saying don't worry about it. So I wouldn't. And if you want advice on nutrition, I would work with a nutrition expert and not your, you know, general practitioner or whatever. Personally. That's my, that's what I would do essentially. But unless there's other labs or markers that they saw to make this recommendation. That sounds strange. It just sounds like old. Sounds like you're talking to a doctor who's getting, giving you advice based off of, you know, 40 years ago what they said to everybody.

[Justin Andrews]

Despite all this, it looks like you made an incredible transformation since last year.

[Caller]

I, it, it's definitely been something that I'm working on. I, I mean it's, it's been tough. You guys talk about like the opposite body dysmorphia of, you know, I, I love to eat and lift. I went from deadlifting about 405 for re reps to I could barely pick up 135 off the bar when I started back in November. So.

[Doug]

Wow.

[Caller]

It's been fun and I really appreciate y'all because if I hadn't started listening to you probably three years ago, I would have gotten back into the gym and just started killing myself. And I kind of, this was about the same time, Adam, that you were kind of going back through. So I, I followed a lot with that.

[Justin Andrews]

Oh, awesome.

[Doug]

Perfect.

[Caller]

When I started back, it was more or less like a Maps 15 style.

[Justin Andrews]

How you look great.

[Adam Schafer]

How far are you into this this comeback journey.

[Caller]

Oh, gosh. Probably mid October, I could start lifting again.

[Adam Schafer]

Oh, boy.

[Caller]

After surgeries and everything.

[Adam Schafer]

So four months, we're gonna start. We're gonna start a group. Group training, virtual small group where we have our coach. So we have a few coaches that work for us, are really, really good, and we're gonna pop in there as well, and we're gonna basically group coach, like, 50 odd people and take them. Essentially, the whole purpose of it is to get you back like you were. At one point you went. You lost muscle or strength or whatever, and you want to get back into shape. If that's something you're interested in, I could have our coach call you. I don't think we've publicly announced it yet. Not yet, because it'll fill up quick. But I would love to work with someone like you after what you went through and have you in that group. And just once a week, you know, talk with us or our trainer and see if we can get you to just crush what you did before.

[Caller]

Yeah, that'd be incredible, because that's kind of my struggle right now is how do I get back to where I was, but to not push it so hard in the fact that I get injured or whatever it is. So, you know, I took six, seven months off and didn't lift at all.

[Adam Schafer]

Yeah.

[Caller]

So I know it's a slow process.

[Justin Andrews]

You're doing good, though. That's. That's serious change. Yeah. Yeah. Well, you're. You're.

[Adam Schafer]

You're. You're doing a great job.

[Justin Andrews]

You're doing real good.

[Adam Schafer]

Let's send. Let's. I'll have my co. I'll have one of my coaches reach out to you if you're interested in getting in that group before it goes live.

[Sal DiStefano]

You can announce if you want.

[Adam Schafer]

Oh, okay. So for anybody listening who wants to check it out, it's mindpump group coaching dot com. But for you, Drew, I'll have somebody reach out to you right off we get off the line here.

[Caller]

I appreciate that.

[Adam Schafer]

You got it, man. And then, you know, go ahead.

[Caller]

Prior to that start, can I ask you guys another question?

[Adam Schafer]

Absolutely.

[Doug]

Yep.

[Caller]

So kind of like I mentioned before, I was eating about 3,000 calories prior to going through chemo and everything. Right Now, I'm about 24, 50, 2500. How long should I take to get back to 3000 calories? Is it something where tomorrow I can start eating it? Or how's your Appetite gradually go 150 calories a week and just kind of maintain or look at my Body weight and see what it's increasing.

[Adam Schafer]

How's your appetite?

[Caller]

I would say I could eat more without forcing it. I don't eat a ton of snacks right now. I really just stick to breakfast, lunch, dinner.

[Adam Schafer]

Good.

[Caller]

And then if I have more, I would say I could increase, like, potatoes, rice, some of the carbohydrates to get more calories.

[Justin Andrews]

It's a great. That's a great strategy.

[Adam Schafer]

I think adding. I think adding like, 250. 200. 250 calories right now would be okay.

[Justin Andrews]

Yeah.

[Adam Schafer]

And just see what happens.

[Justin Andrews]

If you're already doing things like, you know, rice, sweet potatoes, just like, double up one of the. Double up one of them. So if you're doing like a cup of rice, go 2 cups of rice somewhere in there, or a quarter cup and a quarter cup on two of the meals or whatever is a great way to start to do that.

[Caller]

Okay, perfect.

[Justin Andrews]

Make it easy.

[Adam Schafer]

Yeah, let's do that. And then hopefully we see you in the group, bro. Yeah, you're perfect candidate.

[Caller]

I would love that. I. I used to have a group that I worked out with prior to everything, and now with. With a 17 month old and kind of getting through recovery and everything, I've dropped that off. So I'd love to kind of have somebody to show me where to go and.

[Justin Andrews]

Awesome.

[Adam Schafer]

Well, congratulations on that, man.

[Justin Andrews]

Yeah.

[Caller]

Do what?

[Adam Schafer]

Congratulations. Congratulations on the. On the baby.

[Caller]

I appreciate it. Appreciate it again. I appreciate y'all and everything from a dad aspect and lifting and all that, so awesome. I'll be it. Will the email come through in the same thread?

[Adam Schafer]

I'll have somebody. You'll actually. You'll actually hear from one of our coaches. They're gonna come. Yeah, they'll come. Email you.

[Caller]

Awesome. Awesome. I appreciate it, guys. Thank you a ton.

[Adam Schafer]

You got it, man.

[Justin Andrews]

All right, Drew.

[Adam Schafer]

All right.

[Justin Andrews]

Take it easy, man.

[Adam Schafer]

You know, I gotta say this, like, if you're. If you're fit, active, consistent, not that, you know, you can work with. You can work with any medical professional, but if finding one that works out.

[Doug]

Yeah.

[Adam Schafer]

Is always better because it's a great qualifier. They tend to. They tend to understand this. Like, I remember I went. I remember as a kid. You know, I've been working out forever, right? I remember as a kid going. And the. And then it getting flagged for being high. Yeah. And the. And I was scared. I was like, what's going on? And then, thankfully, I had a doctor who lifted weights, and he looked at it. He goes, no, you're fine, dude. He goes, you lift Weights, obviously you work out, so. But if he didn't lift weights and know that, like as a kid, I would have freaked out, you know.

[Justin Andrews]

Yeah.

[Adam Schafer]

So I think it's, it's important, important to know that and also because, you know, they're into it. Right. So you're not going to necessarily find an expert on fitness, but somebody who does it themselves, they'll at least know basic stuff.

[Justin Andrews]

The other thing that I same thing. I got scared like that and it wasn't until I had a doctor who actually worked out too that knew to even ask me, did you lift this morning?

[Adam Schafer]

Yeah.

[Justin Andrews]

And I was like, yeah, yeah. No, I train every day. He's like, oh yeah, no, you got to be take at least 24, 48 hours before we take this test or it's going to show it. Spike.

[Adam Schafer]

I do leg day and then you go in there.

[Justin Andrews]

Yeah, it's like no one told me that before. This freaked me out the last time it was highlighted. So yeah, just at least those things like that. That's huge.

[Adam Schafer]

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

[Sal DiStefano]

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

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