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Mind Pump: Raw Fitness Truth
2554: The 5 Best Exercises for a Stronger Grip and Forearms & More (Listener Live Coaching)
01:43:35
Mind Pump Fit Tip: The 5 best exercises for a stronger grip and forearms. (2:27) Optimizing your mitochondrial health is one of the keys to longevity. (16:34) Feeling manly. (24:48) Justin is getting his metal fix in. (28:56) How out of touch...
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- [00:00]
Sal DeStefano
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- [00:31]
Adam Schafer
In honor of cold and flu season, Instacart presents the perfect sick day. Picture this. You're on your couch in your coziest sweatpants watching that 90s sitcom you've seen 57 times. Your Instacart order, complete with cold medicine, tissues and your comfort soup, will be at your door in as fast as 30 minutes. And you all you have to do is exist on the couch and let yourself heal. Sounds too good to be true? Nope. Sounds like Instacart. Download instacart and enjoy. $0 delivery fees on your first three orders. Excludes restaurant orders, service fees and terms apply.
- [01:01]
Justin Andrews
If you want to pump your body and expand your mind, there's only one place to go.
- [01:07]
Adam Schafer
Mind Pump. Mind Pump.
- [01:09]
Justin Andrews
With your hosts, Sal DeStefano, Adam Schafer.
- [01:12]
Adam Schafer
And Justin Andrews, you just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode, we had live callers call in and we got to help them on air, we got to coach them. But that was after the intro. Today's intro is 54 minutes long. Today, Justin and I, it was just Justin and I had a lot of fun. We talked about fitness, diet, working out studies. It was awesome. After that we got to the live callers. By the way, if you want to be on an episode like this one, email us your question@liveindpumpmedia.com now this episode is brought to you by some sponsors. The first one is Joovv. This is red light therapy like you see in the studies. So when you read studies that shows that red light therapy helps with your skin, helps with inflammation, with healing, with recovery, boosts testosterone, grows back hair. It's the red light that Joovv uses. Other companies don't use the same red light. They don't use the same frequency or the same intensity. So you have to use it like 10 times as much to get the same effects. Don't waste your money, get Joovv. That's the real deal. Go to Joov.com mindpump use the code mindpump. Get $50 off your first purchase. This episode is also brought to you by Rock Recovery Center. This is a rehab facility that helps with addiction. And they're very generous. Here's what they did. They'll give anybody, anybody who goes to rockrecoverycenter.com mindpump a free consultation. But one person will win a free scholarship, a $60,000 scholarship to go through rehab. If you are struggling or someone you know or love is struggling, by the way, we trust these guys. We know them personally. We love them. We trust them. If I had a family member in need, that's exactly where I'd send them. So if you have someone like that, you want to help them out, go to rockrecoverycenter.com mindpump also the sale this month is Maps Performance and Maps Performance Advanced, both incredible athletic performance training workout programs. They teach you how to move fast, give you explosive power, develop balanced muscle, burn body fat. Both of them 50% off. If you're interested, go to mapsfitnessproducts.com and then use the code 3-50 for the discount. All right, here comes the show. You think you're strong, but if your hands are weak, your forearms are weak, you're not. Your hands connect you to the world. We're gonna talk about the five best exercises and movements to give you strong hands and strong forearms. I'll start with the first one. Justin. The farmer's walk.
- [03:45]
Doug
This is my favorite.
- [03:46]
Adam Schafer
This is the best, in my opinion, one of the best exercises for the kind of grip strength that translates, because what you tend to need with grip strength, crushing strength is important, of course, but static strength, the ability to isometrically contract and hold, is so important for our hands. And a farmer's walk trains that effectively. Yeah.
- [04:09]
Doug
And you really feel that when you're doing compound lifts and you have to get through a lot of reps and. And to maintain that kind of composure and strength, that's definitely a skill that you can work on and build. So farmer carries. It's a fantastic exercise for that because it's now we're getting that isometric. Isometric contraction, but we're extending that and then adding variables of movement in there.
- [04:34]
Adam Schafer
So I'm so glad you said that, because someone might be like, well, why can't I just hold the dumbbells? Which you can. You can just hold dumbbells, but the walk includes the rest of the body. And what makes that so good is that you, you want to be able to exert strength with your grip while doing other things. Because that's tends to be what happens when you're using your grip.
- [04:56]
Doug
Right.
- [04:56]
Adam Schafer
When you're using your grip, you tend to have to also do other things like pulling or pushing. And so a farmer's walk. And it also look, the shifting of the weight also makes each dumbbell a little heavier as the weight moves through space. It does. You know, it does.
- [05:11]
Doug
I mean, and that's the thing I think a lot of people don't realize, just like those little variances and, and those, those factors that kind of pull you left to right or twist you, it fatigues you a lot faster than normal. So if you're training that and something like that happens when you're in a more static lifting situation, but you can control that, your body can react to that without exerting too much energy. It's like, man, you're so much more efficient at that.
- [05:37]
Adam Schafer
Yeah. And by the way, a lot believe that the only application for grip strength in the gym or the reason why I should say, to say to be a little bit more clear that grip strength is important for pulling movements only that's not true. Now of course, your grip is very important for pulling movements. All pulling movements involve you grabbing something, whether it be a handle or a bar or a dumbbell. And you need, your grip needs to be strong enough to support the rest of your body. But a lot of people don't realize that a weak grip will also impair your ability to press heavy. Your weak forms and a weak grip will make it harder to press. Now if you don't believe me, look at the top power lifters and how they wear wrist guards or braces when they're pressing ungodly weight. Really, if you have a weak forearm and wrist and your hand is weak, then that will limit you in every upper body, every exercise that you do, more so in the pulling movements, but also in the pressing movements. And you can do this test yourself if you tend to do overhead presses or bench presses and you don't think too much about your grip. Next time you press, do this squeeze and crush the bar while pressing and you will feel stronger. Yeah, you end up lifting a little more as a result.
- [06:54]
Doug
It's actually amazing how many more muscle fibers you can recruit by having that real solid, tight grip. And it's, it's that irradiation effect, right? We, we see that play out. And, and to be able to tense up and embrace. Not only does it is it more protective for your, your spine and everything else, but too, it adds in like a 10% more output.
- [07:17]
Adam Schafer
Yeah. So irradiation is a term that refers to how the central nervous system, I guess, for lack of a better term, get fires. So if I were to do a leg extension with one leg, I would exert a certain amount of force. If I were to do that leg extension and then tense up my whole body while doing it, I would exert more force. You could test this yourself. You could squeeze something with one hand as hard as you can, but try to keep every other muscle in your body relaxed besides the ones you need to squeeze. And then repeat it by gritting your teeth and squeezing the rest of your body. And you're going to feel much stronger. You can measure this. You can get a dynamometer. That's it. You can get a dynamometer, test it out for yourself. Do one with everything relaxed. Then do one with 10. And by the way, your body naturally knows this. This is why when you exert maximal effort, you tend to tense up your face, grit your teeth, and involve the rest of the body in an effort that might not even necessarily need the rest of the body because the central nervous system falls fires more powerfully that way. So gripping the bar, squeezing it when you're pressing, that's part of what you're getting.
- [08:25]
Doug
Did I tell you I. I just started to wear a mouth guard. Like training right now make a difference. It makes a big difference. And mainly because I've noticed that, like, my teeth have been a big issue for me and I've had to go to the dentist so many times now I'm like, I gotta do something grinding at night. And I'm, you know, so I'm like, I guess now that I'm really trying to kind of push and exceed my limits a little bit more, like, I should probably consider that.
- [08:53]
Adam Schafer
Is it for lifting or is it like a, like a football one or a lacrosse?
- [08:57]
Doug
No, you know, for right now I should probably mold one and, and bring one just for training. But I've been using like my night guard just, just as like, you know, a placeholder.
- [09:07]
Adam Schafer
Okay.
- [09:07]
Doug
For the meantime. But like, but to, to that point, you're, you're bringing up though, like when you really kind of bite down and, you know, use all the masters and use these muscles in your neck and it all translates into more power outputs. Crazy.
- [09:23]
Adam Schafer
Of course. All right, so another great exercise is another isometric hold, but it's with a different grip. These are Pinch grip holds. And typically what you do is you'll grab a plate with your fingers flat against the plate. So a bar is like this, right. You do this kind of flat grip and you hold them at your sides. And you could do a farmer walk like this as well. And because of the position of the fingers and how you're holding the weight, it is a different stimulus on the forearms. And I found that when I've added pinch grip holds to my workout, that the rest of my grip gets much stronger just because of the difference in. Typically don't grab things that way. So it's a different.
- [10:04]
Doug
No, yeah, it's like the kung Fu grip, right? Like a G.I. joe. Yeah, I was actually thinking about that. What if you replaced your fork with like chopsticks? And I wonder if that would like, you know, add just that little bit.
- [10:16]
Adam Schafer
Of extra dexterity maybe.
- [10:19]
Doug
Dexterity and yeah, finger strength. I don't know.
- [10:22]
Adam Schafer
Or you had a dumbbell fork. Yeah, you have to eat that way.
- [10:24]
Doug
Yeah.
- [10:24]
Adam Schafer
But yeah, so a pinch rip hold, just like you would use it just like a farmer's walk. It's just a different grip and then the next one. I used to do these all the time when I was doing jiu jitsu. And it was mainly because the, the demands that the GI would place on my hands was so unique. So I could get my hands strong in the gym. But gripping, gripping a GI gripping cloth was totally different. To place more pressure on the ends of my fingers, sometimes the cloth would gather differently. It would be different sizes of grips if I got a lot of cloth or a little bit of cloth, or if I wrapped around my hand. And so what I started doing was bringing a towel, two towels to the gym and I'd hang them over a pull up bar and I grip the towel and hang or do pull ups. And that strength, not only does it strengthen your hands like nothing else. Very painful. By the way, if you've never done these before, they're very difficult. But it also strengthened my wrist in this kind of lateral way because of the way that it was being placed on my wrist. And that's probably the strongest my hands got was when I did those. By the way. You could do that on cable exercise. You could put a towel through the hook and do all kinds of rows and different movements. I know they sell, you know, they sell GI sleeves now with a hook on them.
- [11:34]
Doug
Really?
- [11:35]
Adam Schafer
Yeah. So jiu jitsu guys will use these. Sometimes it's actual a sleeve with a hook that you can put on the cable and then do extra lifts.
- [11:42]
Doug
I love that. Yeah, I love the. Doing that with the towel and especially like inverted rows and being able to do that. But just that crushing grip, it translates so well to, to holding weight. And two, like a firm handshake, you know, that'll really improve that if, if, you know, you run into old man.
- [12:04]
Adam Schafer
So 100%, you know, speaking of gr. Like a towel, like, when I first met my wife, she used to. She was proficient in the silks. So if people don't know, that's like a big. You see this in like circus acts and stuff. It's like a huge drape, essentially. It's hanging from real high point and the performers will climb up it, wrap their legs around, do like really crazy aerial things. But she would climb up it with just her hands. She'd put her legs straight out and she'd climb up it. And I remember the first time watching her and I was just impressed with the pull up part.
- [12:32]
Doug
Yeah.
- [12:32]
Adam Schafer
Until I tried it because I could do pull ups, but it was the grip that was really hard because you had to grip the silks like this.
- [12:39]
Doug
How did she say, like, how long it took her to where it wasn't really as, as much of a struggle because that had to take a while for her to build up that.
- [12:47]
Adam Schafer
She trained because she traveled with the circus. She wasn't a performer, but she traveled with them. She got to train with some of the best silk performers in the world. And so she hung out with them all the time and she just trained with them all the time. So I probably, I don't know, to be honest with you. Probably a year. Yeah. I'm trying to think back. If she ever told me she got really good though. She. And she put one foot either side and splits and flip and do all this other stuff. But I remember she showed me that and I was just like, oh, it's looks crazy. Pull ups like that. And I tried to grab it and it was just the, the grip was so difficult. Another exercise is reverse curls. We've talked about this many times on the podcast. Really strengthens the brachioradialis muscle, this top forearm muscle. It also strengthens the wrist extension part of your wrist. And a lot of people, they have strength when they lift weights in this flexion part. Right. Coming down this way. But in this extension part, they tend to be really weak. And you know this. If you go try to do a reverse curl and you find that you can't do very much weight at all or you can't move your arm especially that pronated position. Yes.
- [13:49]
Doug
Yeah. You, you rarely will. Will make that movement happen.
- [13:53]
Adam Schafer
Yeah. By the way, this is a great. I used to do these with my tech workers because it helped them a lot with carpal tunnel because of their, their, they were always in this prone position with their hands on the keyboard.
- [14:04]
Doug
So it becomes imbalanced. Right. They get too strong in just that one direction. It dominates and, and creates a, an imbalance.
- [14:11]
Adam Schafer
Yeah. And you would think to avoid that, but we would do a little reverse curls or Zotman curls, and it would fix, I don't know, 80% of their issue just from doing that. Lastly, we have behind the back wrist curls. So these are forearm curls, but with the barbell behind your back. This is an old school bodybuilding movement. This develops the meaty part of the forearm, the forearm flexors, and it's just a great exercise for developing that muscle. And all of these are great options. Now the next question people often ask is like, when. Yeah, when do I add these? So here's the thing. If you're not using wrist wraps, your grip's getting some work by lifting weights. You don't need to add a ton to get your hands, especially in the beginning, to get your hands to get stronger. So I suggest picking one of these and doing like two to three sets at the end of your back workout once a week. Start there. And by the, by the second or third week, you should see significant strength gains. And then if you want to scale up from there. But what people tend to do is they tend to go, oh, I want to get a stronger grip. Then they program in like a full.
- [15:17]
Doug
Yeah.
- [15:18]
Adam Schafer
Hand and forearm workout. And they.
- [15:19]
Doug
On top of their regular workout.
- [15:20]
Adam Schafer
Yeah. And they just overdo it and fry themselves out. And then you have all those tools that people use that you can use. I have, I have a. Here. These grippers. Like, this is like real inexpensive. Buy them on Amazon. I love these for grip strength. Really easy to over train, though, if you just do them all day long.
- [15:40]
Doug
I made that mistake.
- [15:41]
Adam Schafer
Have you done that before? Well, get that tennis elbow. Yeah.
- [15:44]
Doug
Yeah. And because I was trying to get more strength and dexterity in my fingers even, because. So they have one that's like that, but it's like it has different spring sections where I could push down one finger at a time.
- [15:56]
Adam Schafer
Oh, I've seen that. It's like the finger hoops loops. Okay.
- [16:00]
Doug
And so I, I was kind of obsessed with it. Almost like it was a, a fidget tool during the day. And, and I was constantly doing it and to the point where, yeah, I just started to. To naturally bring some arthritis and pain, and it was just because I was overdoing it on top of training and everything else. But once I started to kind of spread it out and then do it a little bit less frequently, it did make a difference. Like, my fingers were a lot stronger. And was this for guitar? A lot more pressure for guitar?
- [16:30]
Adam Schafer
Yeah. Yeah. So something like this. If somebody wants to try one of these, I suggest getting one that is relatively easy, where you could, you know, you could rep out 30 of them. And then what you do is you do. So let's say you could do 30 and 30 is pretty hard for you. Do like, 10, like, three times a day. So you just pick it up. Do 10 on each hand three times a day. Practice that frequently. Don't scale up until it gets extremely easy, and that'll get your grip strong very, very quickly.
- [16:56]
Doug
Well, there is that one. I would also suggest, because we don't get a lot of that flexion where our fingers are in position coming up, and so they actually have, like, little loops. I've seen that with rubber bands that you can just do this express ye. Yeah, you can widen your fingers and also pull them back. And I think it's just a good offset to a lot because we're always kind of gripping down and. And the crush grips, I guess, a little bit more naturally. You know, we use that a lot more.
- [17:23]
Adam Schafer
So. Yeah, they sell kits. Look at that on Amazon. There's a whole. There's a whole pack. What's it called?
- [17:27]
Doug
Trigger finger. I think my wife had that for business to. To counter it, and she had to.
- [17:32]
Adam Schafer
Train in that extension part. Wow, that's. That's really interesting. Hey, I got to tell you about. So mitochondrial health. Big topic, especially in the, like, by the way, people wondering where Adam is. He's at. He's. He's sick right now. Yeah.
- [17:46]
Doug
We're not just ignoring him.
- [17:47]
Adam Schafer
Yeah. He would never not talk. This.
- [17:51]
Doug
I was gonna say. That'd be hilarious if he was just sitting there the whole time.
- [17:54]
Adam Schafer
No, his whole family got influenza, and they know this because the person who gave it to them tested themselves for. And they got tested positive for influenza A. By the way, I sent him thymus and alpha, the peptide. Oh, yeah. But I think it got. It was too late because he was already really sick. You got to use that, like, early on.
- [18:11]
Doug
Does that help a lot with the immune system?
- [18:13]
Adam Schafer
Oh, dude, it's. It's incredible. Yeah. Oh, it's incredible if, like, you feel like you're getting sick, you start using it. And it. It. I mean, they used it in. So when Covid was going crazy, there were a lot of doctors that started using thymus and Alpha and were reporting that it was preventing quite a bit of problems. And then. Okay, here's a little conspiracy theory. They made it so you couldn't get thymus and alpha, which. You can get it now.
- [18:38]
Doug
Yeah.
- [18:38]
Adam Schafer
But during that period of time, they're like, no, no. Thymus and Alpha.
- [18:41]
Doug
Is it the same? Because I've also heard of vip. Is one.
- [18:44]
Adam Schafer
No, different.
- [18:45]
Doug
That's a different peptide.
- [18:46]
Adam Schafer
Different. That's a different one. Also good for the immune system. But thymus and alpha is, like, at the top.
- [18:50]
Doug
Yeah.
- [18:51]
Adam Schafer
For immune system health. So it's like, I have. I always have it. And in case I'm gonna get sick. Which, by the way, did you know that you can Uber? You can. You can do courier with Uber.
- [19:01]
Doug
No. Yeah, I did not know that.
- [19:03]
Adam Schafer
Yeah. Because I was on the phone with Adam and he's like, super sick and he's got a fever in and out, and I know. I know that Max and Katrina were super sick, and I'm like, oh, this isn't good. So I'm like, let me. I got thymus and alpha and I was trying to figure out a way to get it to him, and. And then my wife's like, I think you can Uber. You could do courier.
- [19:20]
Doug
Wow.
- [19:20]
Adam Schafer
She's like, you did it before. I'm like, I did. So I said, yeah, dude, I can literally send anyone anything.
- [19:25]
Doug
Yeah.
- [19:26]
Adam Schafer
By Uber.
- [19:28]
Doug
It's crazy. I mean, it makes sense. Cuz I gave driving and, well, when.
- [19:33]
Adam Schafer
I was doing it too, I was thinking to myself, like, it was like.
- [19:35]
Doug
You'Re not gonna, like, mail it.
- [19:36]
Adam Schafer
It was like in a brown paper bag, you know what I mean? And it's got, like syringes in there, you know, it's injectable. Yeah. I'm like, oh, man, I wonder how many, like. Yeah.
- [19:44]
Doug
How many deals have gone down with these Uber drivers.
- [19:47]
Adam Schafer
Yeah.
- [19:48]
Doug
Wow.
- [19:48]
Adam Schafer
So anyway, I sent that over to him. Yeah. But he's still. He's still out. All right, so mitochondrial health. So we hear a lot about how optimizing your mitochondria is probably one of the keys to longevity. We see a lot of chronic health conditions and degenerative conditions that are at least coming from maybe not the root, but many of them, we think is the root. Is this. This mitochondrial dysfunction. Right. Mitochondria is at the heart of energy production for all of your Cells. And when your mitochondria isn't healthy, you're not healthy, period. End of story. And what does that look like? It could look like a lot of things, but typically it looks like fatigue, inflammation, weakness, and then it looks like chronic health conditions. So this is why all the biohackers talk about it. This is why methylene blue is like this big talked about thing. Apparently it's really good for mitochondrial. I gotta tell you a story about. About methyl and blue. So I don't have a ton of experience with it. You can look at, you know, if.
- [20:55]
Doug
We'Ve just recently been experimenting with it.
- [20:57]
Adam Schafer
Yeah. And you can look this up if you want to read up on it. It's been around for 100 years and it's a. It's a MAO, MAOI inhibitor, natural one. So if you're on an antidepressant you don't want to necessarily take, it could cause problems, but it improves energy, it's good for your brain health. This, that, and the other, you know, all the things they say about these types of compounds. But anyway, I've been experimenting with it. One of the side effects of it is because it's blue, is that you pee blue.
- [21:24]
Doug
Yeah. Which is noticeable.
- [21:26]
Adam Schafer
So I'm. So I was at home and I mean, it's blue pee. It's not like a little blue. It's blue pee.
- [21:33]
Doug
It fills the bowl up with blue.
- [21:34]
Adam Schafer
Yeah, dude. Yeah.
- [21:35]
Doug
It's legit.
- [21:35]
Adam Schafer
Look like someone washed the toilet.
- [21:37]
Doug
Yeah, yeah, yeah. Like you use the scrubber.
- [21:39]
Adam Schafer
Yeah. So I go to the bath. So I'm in. I'm at home. I'm upstairs with my wife. We're getting ready for bed. She's, you know, I don't remember what, she's been brushing her teeth or something. And I'm peeing, right. And she doesn't know I'm taking methyl and blue or whatever. So I'm like, oh, babe, come, come look at my pee, bro. She was freaked out.
- [21:56]
Doug
What the.
- [21:57]
Adam Schafer
What the f are you doing? What are you taking now? It's not good for your liver.
- [22:03]
Doug
Yeah, you're gonna tell her you're freaking out.
- [22:05]
Adam Schafer
She's totally freaking out. Like, that's normal. It's not a big deal. Yeah. You take too much stuff, which is just true, 100%.
- [22:12]
Doug
I'm not denying that.
- [22:13]
Adam Schafer
But, but anyway, that's healthy. But methyl and blue, I've been reading article you pointed this out, articles on combining it with red light therapy. Yeah.
- [22:23]
Doug
Because red light therapy, what does that do? It. Mitochondria is your mitochondrial function.
- [22:28]
Adam Schafer
So I actually looked it up, how they work together. So methylene blue biochemically works on your mitochondria. Red light therapy is what's called biophysical. So what that means is your mitochondria will actually feed off of red light. A special kind of red light. Not any kind of red light, but a special kind of red light that you'll get from. Like our partners at Joovv make red light panels that do this. And you got to get the right kind. You can find some that they're not the right intensity, they're not the right wavelength, or it's really weak. You have to use it 15 times to get the effects that you would get from like, juve once. But anyway, if you get the right kind, that kind of red light, when you shine it on your body, it literally feeds the mitochondria.
- [23:14]
Doug
Yeah.
- [23:15]
Adam Schafer
So I the. You brought this up off air. I looked it up.
- [23:19]
Doug
And so now in combination, what does that look like?
- [23:21]
Adam Schafer
Both. They're like, do these together and you get this really amplified effect of energy production. I heard it from your mitochondria.
- [23:30]
Doug
I'm remembering now. It was a, it was a podcast. I was listening to a biohacker, and he was kind of bringing this up, and he just kind of was throwing numbers out there. I don't know necessarily that it was like a legit study on it yet, but like, he was trying to claim that it was almost like a 60, 65 increase of, you know, the effect of the methyl and blue because of the red light.
- [23:52]
Adam Schafer
Wow.
- [23:52]
Doug
Yeah. In combination with it. So it like really magnified it. But again, like I said, there's no. I, I, he didn't pin to a very specific study. But it was interesting that, you know, I, it did. Again, they're looking into it in terms of like, studying the, the effect of it together.
- [24:11]
Adam Schafer
Wow. Look at the article. Doug brought up the title of it. Red light therapy and methyl and blue may promote brain health. The combination shows promise for mental health treatment. You know, there are. When it comes to things like depression and anxiety, there are psychological causes, Right. Like, I don't have a, I don't have purpose in my life. Meaning I got, I'm aiming at the wrong things. I'm, you know, those types of things. But then there's also physical causes of depression and anxiety, like poor health, obesity, inflammation, mitochondrial dysfunction. So this is talking about treating the physical roots of some of those things because, you know, sometimes, well, I don't know, sometimes you see this quite a bit People with anxiety, depression will see a significant reduction just because they're healthier.
- [25:05]
Doug
Oh, yeah, yeah.
- [25:06]
Adam Schafer
Like their life circumstances didn't even change. It's just they got.
- [25:09]
Doug
Their body's functioning better, their.
- [25:11]
Adam Schafer
Their brain's working.
- [25:11]
Doug
Brain's working better. Yeah, you get more blood flow, so they're healing more. Yeah, there's a lot of those just healthy habits like, contribute to just a operating brain.
- [25:20]
Adam Schafer
Yeah. So. And. And red light therapy by itself in studies has been shown to be beneficial for both anxiety and depression. Basically, anything that will improve from improved mitochondria has been shown in studies to be positively impacted by red light therapy. And by the way, these studies go back some of them as far as the 70s.
- [25:43]
Doug
Yeah, I was gonna say 60s, but yeah, 70s for sure.
- [25:46]
Adam Schafer
Yeah, yeah. They go back a long way, so it's not. Not something new. Anyway, speaking of my wife, I got a funny story for you. Okay, so we go out to dinner Friday night. It's our date night. And she had bought this. This address. And we were in Hawaii recently, and she. We found this store that she really liked, and she bought this dress. It was just smoking hot dress. Like, she just looked gorgeous in it. And by the way, it's funny, I don't know if this ever happens to you. Like, so she puts on this dress. I'm like, oh, my God, you're so. Wow, you look so good. Like, you look incredible. Like, hot.
- [26:16]
Doug
You've been holding out on me?
- [26:17]
Adam Schafer
Yeah. No, I mean, I still.
- [26:19]
Doug
My wife, that when she puts makeup on, like, oh, my God.
- [26:21]
Adam Schafer
Oh, no.
- [26:23]
Doug
Who are you?
- [26:27]
Adam Schafer
No, it's all right.
- [26:28]
Doug
She still looks great. You know, she rarely does it. Who is this? Who's this lady of the night?
- [26:36]
Adam Schafer
No, no. So she puts on this dress and she looks just like. Like super hot in it. I'm like, am I gonna last all night with her or what this is gonna be. But anyway, and then I had this thought, like, we get in the car and I'm like, hey, babe, you're not gonna wear that, like, when you go out without me, right? If you're not gonna, like, go out with your friends and wear that. She's like, why? No, I mean, I don't know why.
- [26:55]
Doug
Great ladies night dress.
- [26:56]
Adam Schafer
Yeah. I'm like, no, I don't think you should wear that when you're out without me. I think that's just the husband dress. But anyway, she looked great, right? So we go out, we have a good time. We had some margaritas, we're coming home. And so my wife has this thing where if she feels confined, she'll start to panic. Okay.
- [27:15]
Doug
Just because of the tightness or the.
- [27:17]
Adam Schafer
If she starts to feel trapped. Right. And I think it goes back to when she was a kid. Her brother. Her older brother would hold her down and, like, tickle her, or he'd do the thing where he spits and then he sucks it out.
- [27:29]
Doug
Older brothers, huh?
- [27:30]
Adam Schafer
Yeah. She would scream or whatever. So, like, like, if we're in the car, you know, sometimes you take off and your seatbelt. And your seatbelt will tighten on you, and you know how it kind of locks.
- [27:40]
Doug
Yeah.
- [27:40]
Adam Schafer
That'll freak her out. She'll, like, unplug it. Right. If she starts to feel confined.
- [27:44]
Doug
Right.
- [27:45]
Adam Schafer
You know, like, if she's trying to take a sweater off and it gets stuck on her head. Oh, she'll freak out. Yeah. So you got to go over and, like, rip it off. Anyway, so we're on our way home, and my wife, she decides she wants to zip. Unzip the side of the dress just to breathe a little bit because it's kind of tight around here. So she starts to try to unzip it. I don't. I'm not noticing anything. I'm driving, and it's stuck. So she starts to. But now she feels trapped. Right.
- [28:09]
Doug
Because now it's like a panic thing.
- [28:10]
Adam Schafer
Yeah.
- [28:11]
Doug
So she's, like, working.
- [28:11]
Adam Schafer
It's not going down. It's not going down. And I hear the ramp up right here. The ramp up, not going down. Okay, I need this off. Sal, help me. I need this off. I need this off. So I'm reaching over, trying to pull it down, and it's stuck, and I'm trying to pull it down.
- [28:23]
Doug
You're trying not to, like, get it on her skin where it's like.
- [28:25]
Adam Schafer
Or just. I'm not trying to damage the dress.
- [28:27]
Doug
Yeah.
- [28:27]
Adam Schafer
Sound like pulling, like, doing the thing. Driving. I'm adding a little bit more strength. Now she's going. Then she starts to go into full panic mode. I need to get out. I need to get out. She starts freaking out. So we stop at a stoplight. So now my wife's freaking out, so I gotta save her. Right. So I just rip that in half.
- [28:45]
Doug
Oh, no.
- [28:46]
Adam Schafer
You ripped my dress. I'm like, let's try to save you, babe. You're, like, freaking out over here. Sorry.
- [28:52]
Doug
Yeah, I'm just being helpful.
- [28:54]
Adam Schafer
Yeah. But there was part of me that was kind of like, oh, you know, you kind of feel manly, like.
- [28:58]
Doug
Yeah, yeah, I did that.
- [28:59]
Adam Schafer
I just saved you. Yeah. You know What?
- [29:01]
Doug
I mean, now let's celebrate.
- [29:02]
Adam Schafer
Yeah. So we got home.
- [29:05]
Doug
She mad, though, that her dress.
- [29:07]
Adam Schafer
She was upset. Yeah, she was upset, but she, you know, I'm like, well, it's all right. We got to wear it once, you know.
- [29:12]
Doug
Yeah, there's been a few of those that, like, you get to wear once, and then it's like, it's just. Yeah, it gets trash.
- [29:18]
Adam Schafer
That doesn't happen to me, dude. I wear the same things over and over again until. Until it's too late.
- [29:23]
Doug
I can never find.
- [29:24]
Adam Schafer
Yeah.
- [29:24]
Doug
I'm always trying to look at opportunities. Take Courtney somewhere where it's like, you get addressed somewhat formal, and it's just like, it's. That's a hard thing to find. It's like, what do you go to, like, a play or, like, where do you go where you're all, like, you know, suited up?
- [29:39]
Adam Schafer
Do you like symphonies?
- [29:41]
Doug
I've been to symphonies.
- [29:42]
Adam Schafer
Yeah.
- [29:42]
Doug
I like symphonies, but, yeah.
- [29:44]
Adam Schafer
So I found one. I found one that's candlelight. They do a candlelight symphony in San Jose.
- [29:48]
Doug
Okay.
- [29:48]
Adam Schafer
That I'm going to be. Going to. So you kind of dress up for that.
- [29:50]
Doug
Just don't do enough classy things, I guess.
- [29:52]
Adam Schafer
You know, you can't take her to a metal concert doing that.
- [29:57]
Doug
Oh, dude. So I got. I got my metal fix on over the weekend and went up to Trekkie and.
- [30:03]
Adam Schafer
Oh, did you meet. You. You did? Your. You and your band.
- [30:05]
Doug
Yeah, they all came out and it was like.
- [30:07]
Adam Schafer
Was that massive guy your buddy?
- [30:09]
Sal DeStefano
Yeah.
- [30:09]
Doug
You met him, right?
- [30:10]
Adam Schafer
Yeah, the towering giant.
- [30:11]
Doug
He's the one I. I was talking about when we started the podcast. He was my roommate in college.
- [30:15]
Adam Schafer
That's the guy.
- [30:16]
Doug
Yeah. And like, he's a big dude. He's huge. Yeah, he's huge.
- [30:20]
Adam Schafer
So in college, he must have been imposing.
- [30:22]
Doug
Oh, bro. Yeah, I will.
- [30:25]
Adam Schafer
How tall is he?
- [30:26]
Doug
So he's six, eight.
- [30:28]
Adam Schafer
Yeah, I think he's.
- [30:29]
Doug
Yeah, he's a big boy. He's a little bit taller than my dad. And I don't know if that's weird, but I always. You know what's weird about that? I was always friends with, like, really, you know, giant guys like that. Like, I don't know what that means about me, but it was just like. Because I like to test, you know, my strength and all. So I would usually try and wrestle him. And, like, I was reminding him of one time I actually got him, and he's like, oh, remember that? I'm like, oh, but you remember the. The big indenture in the wall? Because I. I caught him right as he was getting out of. Of his room, and I picked him up and kind of threw him into the wall, and he left this huge indent in the wall. And then, of course, he, you know, like, grabbed me and, like, held me up, and I was, like, kicking, so. But it was like. I remember that one time I got him.
- [31:15]
Adam Schafer
You know, it's like.
- [31:16]
Doug
It's the same thing with my dad.
- [31:17]
Adam Schafer
That's so funny.
- [31:17]
Doug
Yeah.
- [31:18]
Adam Schafer
So you guys went up and play and you played.
- [31:20]
Doug
Yeah. Yeah. So he's the drummer. My other friend's a big guy. He's another guitarist. And then my friend Andrew. So Adam and Andrew. And so we all were in a band in college and had all these aspirations and whatnot. And then it was just like, we went on our own separate ways, but, like, are still really good friends. And Andrew's been able to maintain a pretty decent career as a musician. And he does, like, you know, worship and. And, you know, you. Songwriting and stuff within his church. And also goes to, like, Nashville all the time and plays, like, solo projects. And so he's, like, really talented. Super talent. He's the talent. And so is Adam. They're both the talent. And then me and Ed were, like, just bringing it back, and I've been playing with him here. He lives down in San Luis Obispo area. And so we just started to kind of get our chops back. And so I. We met up this weekend and. And wrote a couple songs together, recorded them, and it was fun. Yeah. Brand new. It was like a trip.
- [32:19]
Adam Schafer
What are they about?
- [32:21]
Doug
About being old dads.
- [32:24]
Adam Schafer
Really?
- [32:24]
Doug
Yeah, no, one of them.
- [32:26]
Adam Schafer
But I was like, that makes perfect sense if you wrote a song about.
- [32:29]
Doug
Yeah, one of them was. But it's like, it's still metal, so it's like. It's not, like, sappy or is it angry? Not necessarily angry, but. Well, the other one, the main one that we record, I showed Doug. It was for, like, a. Like, I had an idea for a kid show a while back, and this was kind of like a fun metal version of, like, you know, Saturday morning cartoons, how you had, like, Mighty Morphin, Power Rangers, like, Voltron. So it sounds just like that, but a little more metal.
- [32:59]
Adam Schafer
Oh, wow. So you have it recorded?
- [33:01]
Doug
Yeah.
- [33:02]
Adam Schafer
Yeah. Okay. Are we allowed to share it?
- [33:04]
Doug
I mean, we. We can. Once I get it mastered and all that, I'll put it up and I'll send a link.
- [33:08]
Adam Schafer
What's the name of your band?
- [33:10]
Doug
So we were Bloodshed Promise, but now this, the kid version of it. Bloodshed promise. Check us out on SoundCloud. Yeah.
- [33:23]
Adam Schafer
What's it called now?
- [33:24]
Doug
Yeah, so we were like, if it was like the kid show version of us, it was five Feather death punch. No, instead of like five Finger death punch, it's five feathers.
- [33:38]
Adam Schafer
You took out the finger, not the death.
- [33:39]
Doug
Yeah, it's a kids.
- [33:41]
Adam Schafer
It's a kill, and it's a kid's bad name. Yeah, yeah, yeah. This will make it cool, kids. That's awesome.
- [33:48]
Doug
We might have to change that part.
- [33:50]
Adam Schafer
Yeah, that's awesome, dude. Yeah. Good. Was it fun?
- [33:52]
Doug
It was really fun. We had a blast. We like it. That's the thing. It's like, what else am I gonna do? Get drunk and. And destructive and, you know, this is like us geeking out and, like, being, you know, collaborating and what do you guys do?
- [34:04]
Adam Schafer
Do you guys get to get. So is it just all day you guys just play?
- [34:08]
Doug
Dude. Yeah, it's because we all. Oh, that's my old. Is that my old band song right there?
- [34:14]
Adam Schafer
Little surprise.
- [34:15]
Justin Andrews
I didn't expect it to be up there.
- [34:17]
Adam Schafer
Wow.
- [34:18]
Doug
Expect it to start playing.
- [34:19]
Adam Schafer
I'm going to be listening to these. I actually like the beginning of that song. It made me feel a little. Yeah, so the.
- [34:25]
Doug
It has that kind of metal core vibe. And that's. That was like our. Our theme song for the. For the show, too.
- [34:31]
Adam Schafer
So.
- [34:32]
Doug
Yeah, it's good. It was fun. It was a good time, dude. We just. We just had a blast and acted like kids and idiots and rode the scooters and, you know, wait, those guys.
- [34:39]
Adam Schafer
On a scooter, did they go? Did they even go?
- [34:44]
Doug
We're all going. And then my friend Ed's in the back.
- [34:46]
Adam Schafer
Just like.
- [34:48]
Doug
We had to wait on him a bunch.
- [34:50]
Adam Schafer
The engine broke.
- [34:52]
Doug
I think you hit capacity there, bro.
- [34:53]
Adam Schafer
Oh, man. Speaking of funny stuff, did you. Did you see the. Who is it in the wnba. That's true. That wants to call for a strike.
- [35:01]
Doug
Oh, so I saw it was. I don't know her name, but she has, like, a podcast and I think it started there, I believe.
- [35:09]
Adam Schafer
What is. So. I mean, how out of touch with reality can you possibly be? They're subsidized. So the WNBA is subsidized by the NBA. In other words, money that the NBA makes. They give.
- [35:25]
Doug
They're trying to keep going. Yes.
- [35:27]
Adam Schafer
The WNBA able to continue. Yeah, it doesn't make much money because it needs to be subsidized. Nobody watches it. And you have these girls. What's her name? Angel? Reese. Yeah. Okay. Is. They're Coming out and saying we're going to go on strike to secure better pay, and they're talking about, like, gender gap and whatever. Here's the thing. Nobody watches. That's why. Yeah, more people watch. They'll make more money. Well, first, it's not a male, female thing that there's some kind of discrimination. Like nobody, Nobody watches.
- [36:02]
Doug
Yeah, no, no, Yeah, I get that.
- [36:04]
Adam Schafer
That's crazy.
- [36:04]
Doug
I think, I think her angle, though, I was, I was trying to listen, was that new girls coming into the league are making better contracts. And so she's kind of been in the league for a while. And so I think this was her way of like, trying to renego, you know, for some of the older veteran players. But I don't know. Yeah, you're, it's, you're right. It's, it's, it's, it's a bleeding sport. Like, it's not doing well. Like, it is, it's propped up by the, the NBA, so. But, I mean, Caitlyn Keaton Clark, right, is her name. Yeah. Brought a lot of new life and new eyes and attention into it. And so what's that?
- [36:47]
Adam Schafer
Didn't she get a lot of hate from a lot of the players? I don't, I'm not, I don't follow she did any of it, but I.
- [36:52]
Doug
I just loosely, you know, I'm interested in, in athletes in general. But yeah, she, she actually, I mean, brought it, you know, when you have like, one like, electric player that comes in and like, really kind of sparks interest. Like she had that, that factor. And so if anything, they should be embracing that and like, let's get more people in the seats and, you know, hopefully like, that develops because that's the thing, too. It's like, I'm not trying to hate on the girls, trying to have, you know, a sport, like, do something, you know, to, to work up to that point.
- [37:24]
Adam Schafer
You know what nobody likes, though? Nobody likes it when you're in a position. In a lucky position. You're actually getting paid to play.
- [37:33]
Doug
Yeah.
- [37:33]
Adam Schafer
A sport.
- [37:34]
Doug
Right.
- [37:35]
Adam Schafer
You're getting paid to play a game, which nobody.
- [37:37]
Doug
Nobody likes to hear.
- [37:38]
Adam Schafer
Nobody gets paid to play a game except for the most rarest of individuals. So you're getting paid to play a game that's also being subsidized because you guys can't make enough money and you're complaining.
- [37:49]
Doug
You just don't have a lot of leverage.
- [37:50]
Adam Schafer
Yeah.
- [37:51]
Doug
So she got nothing.
- [37:51]
Adam Schafer
She's getting ripped on social media. Everybody's hammering them on social media, which is just not you know, like.
- [37:58]
Doug
Yeah. I mean. Yeah, you gotta be realistic. Like with the league, it's like. It's not in the position right now. You don't have any leverage going into the negotiation.
- [38:06]
Adam Schafer
No. No. So not good. Yeah. I'm gonna talk about withdrawal for a second because I'm now day. What's today? Monday.
- [38:13]
Doug
Oh, my God, I forgot. You're off caffeine.
- [38:15]
Adam Schafer
I'm off caffeine. I'm now on day, so I started last. Started on Wednesday. So. How many days is that now, Doug?
- [38:22]
Doug
Six days.
- [38:23]
Adam Schafer
Yeah, I'm six days. Zero. Caffeine. You know, caffeine withdrawal is nasty, dude. It's. It's pretty funny that we take this drug every day, we don't think about it. Yeah, but it's addictive. There's classic withdrawal from it. The LD50, which is the dose needed to kill half the people. I don't remember what the number is. What's their LD50 on caffeine? 200 or something like that.
- [38:48]
Doug
Which is. It's.
- [38:49]
Adam Schafer
It's. It's not a high number. Meaning. I mean, yeah, it could happen. It's pretty easily. In fact, people have. People have been killed. People die from caffeine all the time.
- [38:59]
Doug
Especially the powdered form. Well, yeah, that was a huge problem.
- [39:02]
Adam Schafer
Yeah. Because kids were taking. Not realizing that it's dose the milligrams, not grams, type of deal. But. And then when you go off of it, it's so hard to go off because it's a daily ritual. Makes you feel good, then you need it, you know, type of deal the lethal dose of caffeine is. What. What does it say? It's 120, 192 milligrams per kilogram. Body weight.
- [39:26]
Caller 1
Yeah.
- [39:27]
Justin Andrews
150 to 200 milligrams per kilogram.
- [39:29]
Doug
Yes.
- [39:29]
Adam Schafer
Okay, so. So that's a. That's a big dose, but still, it's.
- [39:31]
Justin Andrews
Within the realm of possible 10 to 14 grams.
- [39:35]
Adam Schafer
You'd have to. But not. Not through drinking it. Yeah. So. Okay, so it's safer than I thought. But nonetheless, it's a. It's a classic drug. So withdrawal sucks. So I looked up withdrawal stats on different substances. So with caffeine, I'll look it up for you. Right now, caffeine withdrawal can take up to two weeks. So I'm probably still feeling it. Yeah, I was about 400 milligrams a day, which is not super high, but for me, that's pretty high. Opiates. How long do you guys think that the withdrawal for opiates Is typically. So it could be up to two weeks for caffeine. So with opiates, by the way, the numbers I'm giving, there's a. There can be a wide individual variance, obviously. Well, yeah.
- [40:15]
Doug
And how long were you, were you addicted? Right. Doesn't that play a factor? It does.
- [40:19]
Adam Schafer
And I hadn't gone on a break of caffeine in a long time. Right.
- [40:24]
Doug
But for, for opiates too, that's like. So I would imagine that's a longer. Quite a bit longer.
- [40:30]
Adam Schafer
It's actually not as I thought the same thing. It's not really from what I'm reading on average around two weeks is when you're over the worst of it. Now the difference is opiate withdrawal is painful. Yeah.
- [40:43]
Doug
Like your whole body suffers.
- [40:45]
Adam Schafer
You have no painkillers in your body. Remember when you're taking opiates, your body downregulates its own production of those natural painkillers and those receptors you've outsourced. So then you go off. Now you have no natural painkillers. Your receptors are all shut down. You are feeling every bit of everything.
- [41:03]
Doug
Why it's so intense.
- [41:04]
Adam Schafer
Super intense. It's supposed to be one of the worst like people have described it as the worst flu they've ever had in their entire life. Non stop, can't sleep, all that stuff. So it's really, really bad. But they said two weeks is when I looked it up was about the average, like worst of it.
- [41:19]
Doug
Cold turkey. It. Yeah. Like you could get through about two weeks.
- [41:22]
Adam Schafer
Two weeks is the worst of it.
- [41:24]
Doug
Yeah.
- [41:24]
Adam Schafer
Nicotine was up to three weeks. Now nicotine is especially in cigarette form, super hard to to because as I was reading these I was looking more. I was reading about. Yeah, nicotine could last longer the withdrawal. Nicotine's really hard though because from what I've read the frequency of use. So I'm smoking several cigarettes a day. It's the short acting nature of it and the fact that I'm using it so often that I'm not just building a physiological dependence but there's also movement, action and behavior.
- [41:57]
Doug
All the associated. Yes parts to go with that.
- [42:00]
Adam Schafer
This is why you'll hear cigarette smokers taking nicotine lozenge. But they'll still say I miss the bringing the cigarette to my mouth because it's a trained behavior. So nicotine itself is addicting, but cigarettes are more addicting.
- [42:14]
Doug
Where does cocaine factor?
- [42:16]
Adam Schafer
I don't look it up. We gotta look up cocaine withdrawal. I don't look that up.
- [42:19]
Doug
Yeah.
- [42:20]
Adam Schafer
Alcohol, three weeks withdrawal.
- [42:23]
Doug
Yeah.
- [42:24]
Adam Schafer
Alcohol is one of the only ones I know of that you. You could die if you.
- [42:27]
Doug
Yeah, it's dangerous, right? Yeah. You're. Is it organ failure or what? What happens as a result?
- [42:31]
Adam Schafer
Your. Your neurons can't fire properly, so you'll literally die if you go off cold turkey on alcohol. If you're really, really bad. Alcoholic. Yeah. So that's a. That's a real nasty one. And then cannabis. What's that say for cocaine?
- [42:45]
Justin Andrews
Three to four weeks. Up to three to four weeks.
- [42:48]
Adam Schafer
Okay. Okay. And then weed or cannabis is up to four weeks. By the way, a lot of people don't know this. Let's say you quit. This has actually happened. Let's say you. You use cannabis regularly, and then you quit and you get it out of your system. So six weeks out, no cannabis. I go take a THT THC test, and it shows that I'm negative. And you're like, cool, I'm negative. And you stay off of it. And then you're like, I'm gonna lose some weight. I'm overweight. So you start cutting your calories, working out, you lose £20. You can actually test positive for THC again.
- [43:24]
Doug
Oh, wow.
- [43:25]
Adam Schafer
Because it can. Because it's fat soluble. It gets stored.
- [43:28]
Doug
It's in your fat.
- [43:29]
Adam Schafer
That's right. This has actually happened to people where they've lost weight and it was within months.
- [43:36]
Doug
Get a test.
- [43:37]
Adam Schafer
Yes.
- [43:37]
Doug
Oh, wow.
- [43:37]
Adam Schafer
Yeah. And it showed up on. On one of their tests, which is kind of wild. Yeah.
- [43:42]
Doug
So lucky. That didn't happen to me. Tested me when I was growing up.
- [43:48]
Adam Schafer
Yeah, he did. He did. So anyway, and then this. This is reminding me of our sponsor, Rock Recovery center, which, by the way, they're still doing that sponsorship. This is the most.
- [43:59]
Doug
So awesome.
- [43:59]
Adam Schafer
They're doing the most generous thing that any of our sponsors, I think, has ever done. What's the price tag on this? Like, 50 grand?
- [44:07]
Doug
Yeah, it's up. Yeah. Somewhere along there.
- [44:08]
Adam Schafer
It's like a scholarship. You go there, you can enter to win if you go through our link, I think. And if they pick you, you're there, and they're taking care of you, and they're getting you off whatever you need, and they're covering the cost, which is $60,000. $60,000. Yeah. Yeah. That's pretty wild. Anyway. All right. I looked something else up that I thought was kind of interesting. Red versus white wine.
- [44:33]
Doug
Okay.
- [44:33]
Adam Schafer
Do you think there's a difference in health, you guys?
- [44:35]
Justin Andrews
They say there is.
- [44:36]
Adam Schafer
Yeah.
- [44:36]
Doug
They say. Right. Because resveratrol in the red wine yeah. They say there's a little more health benef. But I'm curious, what did you find?
- [44:44]
Adam Schafer
So there's speculation, but this study looked at cancer risk specifically.
- [44:49]
Doug
Okay.
- [44:50]
Adam Schafer
And so they did a meta analysis to look at cancer risk between red and white wine. The consumption of white wine was associated with a 22% increased risk of skin cancer, but not red wine.
- [45:08]
Doug
Really?
- [45:08]
Adam Schafer
Yeah.
- [45:09]
Doug
Huh.
- [45:10]
Adam Schafer
Yeah. Now, do you think there might be. I was thinking about this. I'm like, could it be the wine or could it be how people consume the wine? Are people more likely to drink outside in the sun, white wine than they are red wine? Is that probably.
- [45:25]
Doug
Well, red wine, I think is a lot more paired with meals and obviously with like, red meat and steak and like, you're inside dinner and inside and at night, you'd probably be more likely to drink red wine in white wine. I think there. There you could make a case. People will probably drink because you. You typically drink it more chilled.
- [45:47]
Adam Schafer
Yeah.
- [45:47]
Doug
You know, and so it's cooler like in the summer or like outside. And I'm wondering.
- [45:52]
Adam Schafer
Yeah, I'm wondering it could also just be the. The. Maybe there is a protective effect in red wine that's. That's happening. But I was trying to think of, like, the behaviors and consumption. And you're right. White wine, I'm not a wine drinker, but when I think more people drink that chilled and outside, when they're out, like outside of the beach or the pool or something like that.
- [46:11]
Doug
Yeah. What do they call those, you know, and cannabis and. And cbd, where, you know, in the plant, it has those terpenes. Terpenes.
- [46:20]
Adam Schafer
Yeah.
- [46:20]
Doug
I wonder if the tannins or. Or whatever. And why there's different type of, you know, protective or some kind of, like, other value values from that.
- [46:31]
Adam Schafer
Yeah. Interesting.
- [46:31]
Doug
I don't know.
- [46:32]
Adam Schafer
Yeah. But. But anyway, that's what they found. They found that at least when it comes to cancer risk, red wine is a little better. I don't think they're either. Either one of them is good. Like, I don't think you should drink wine to. For fight cancer risk. But according to that study, white wine was not as healthy.
- [46:47]
Doug
Yeah.
- [46:48]
Adam Schafer
You know, for that reason, us fitness.
- [46:50]
Doug
People are always looking for, you know, reasons to include alcohol somehow.
- [46:54]
Adam Schafer
Yeah.
- [46:55]
Doug
Oh, this is healthier, dude.
- [46:56]
Adam Schafer
I drank a little bit over the weekend, which I never do. And we had margaritas on both day, Saturday and Sunday. Not a lot. I probably had a grand total throughout the whole day. Two or three each day. Okay. But spread out.
- [47:13]
Doug
Yeah.
- [47:13]
Adam Schafer
Totally feel it.
- [47:14]
Doug
Oh, you feel.
- [47:15]
Adam Schafer
Totally feel it. Oh, God. I just don't feel good. Yeah, I just don't feel good. Just. I know. Just as like.
- [47:21]
Doug
Yeah.
- [47:24]
Justin Andrews
You challenged me not to drink for Lent.
- [47:26]
Adam Schafer
Oh, yeah. Is that what you did?
- [47:27]
Justin Andrews
Yeah, I'm doing it. So I've been experimenting with non alcoholic type of substitutes for tequila and in whiskey.
- [47:36]
Doug
Oh, really? For the hard alcohol?
- [47:38]
Adam Schafer
Yeah. Yeah.
- [47:39]
Justin Andrews
Making like an old Fashioned with a whiskey substitute or a margarita. It's actually not too bad.
- [47:45]
Adam Schafer
Some of them I see. I hate the taste of alcohol so much. That makes zero sense why anyone would drink alcohol with no alcohol in it. Well, that's the only reason why I drink alcohol.
- [47:53]
Doug
You learn to like it, you know, and that's. You learned, trained. It's not like you love beer right away, you know, that took some effort.
- [48:01]
Adam Schafer
It's gross.
- [48:02]
Doug
Yeah, it's the same with, with whiskey. Like you kind of build a palate for it. And so. Yeah, I'm curious about that because actually I had read that with Millennials even, and then below, like there's these bars popping up where it's, it's non alcoholic drinks, but they're different spirits that they, they make with this non alcoholic. Interesting options and, and so you'll still have cocktails and you'll hang out.
- [48:29]
Adam Schafer
You don't make bad decisions.
- [48:30]
Doug
Exactly.
- [48:31]
Justin Andrews
You feel better too.
- [48:32]
Doug
People you bring home a little bit more attractive or you don't bring anyone.
- [48:36]
Adam Schafer
Home, you actually go, well, yeah. You're not trying to bring everybody home, Right?
- [48:40]
Doug
Yeah, maybe you don't do that. I'm just saying.
- [48:42]
Adam Schafer
Yeah.
- [48:43]
Doug
The goggles are a real thing.
- [48:44]
Adam Schafer
You brought up millennials. Have you seen this? The statistics on Gen Z for.
- [48:49]
Doug
In what direction?
- [48:50]
Adam Schafer
Ideological gap between Gen Z boys and girls.
- [48:54]
Doug
No, it's huge, huh?
- [48:56]
Adam Schafer
Huge. Gen Z girls are going this way with liberal ideology and. And Gen Z boys are going this way. Oh, wow. A complete split ideology, huh?
- [49:09]
Doug
Well, I mean, it's, it's interesting because it seems like one ideology favors, you know. Yeah. You know, and then shits on the other. Completely. So it's like, you know, it makes sense. Like boys don't really have anything there for them.
- [49:24]
Adam Schafer
Yeah.
- [49:25]
Doug
You know, like, let's be honest, I.
- [49:27]
Adam Schafer
You know, where's the appeal? I was thinking about that. I was thinking if it was a reaction. Right. That the guys were getting sick of being told that they're.
- [49:33]
Doug
They're toxic. Yeah.
- [49:36]
Adam Schafer
Yeah. And so is maybe, you know, it's interesting now where young men go tends to be where societies where culture tends to move. They just tend to be the driver. It's just historically, just when you look through, you know, history, that tends to be the direction. So because Gen Z boys are moving that direction, we're probably moving in that direction, which already, I think people already see that. But I did see, I did think that was interesting. People are speculating like, oh no, are they never going to date each other or whatever. No, I don't think that's the case, but I do think that's very interesting.
- [50:09]
Doug
Yeah.
- [50:10]
Adam Schafer
Because this is one of the biggest gaps we've seen a long time.
- [50:12]
Doug
It's. Yeah, it's almost like. It's just the, the extremes of the spectrum. It just, they just got pushed a little further away from each other. But you know how that all goes. They'll all kind of reconnect in college, you know, make it work and, you know, soften up a bit on both of their ideas.
- [50:30]
Adam Schafer
Dude, speaking of like crazy theories and odds and stuff like that, I got the. So I, I watched this, this video and it tripped me out on some of the, it's just some of the craziest odds that you could ever. You could, you can't imagine how crazy these odds are that this guy was, was highlighting. And it's, it's like the ultimate. You know, call it what you want conspiracy theory or ultimate whatever.
- [50:55]
Doug
Okay.
- [50:55]
Adam Schafer
But it's trip. So the odds that, that what I'm about to say happened, which did, according to many, many historical records, the odds of it are so insane that just a fraction of these things happening, the odds were 1 in 10 to the 17th power. Okay, okay. So I'm going to tell you, Big number. I'm going to tell you what it is. And then, and by the way, this is wild to me. I didn't know this. I didn't quite understand this. But as I was watching this video and I was kind of doing some, some, some digging, that's pretty wild. So it has to do with the Bible.
- [51:34]
Doug
Okay.
- [51:35]
Adam Schafer
It was written by, it was, it's 66 books written by 40 authors, three different languages on three different continents, written over the course of 1500 years. Okay, so you think, okay, whatever. Right. But what's crazy about that is that in books that were written hundreds or thousands of years before, they made prophecies that then came true and fulfilled much, much, much, much, much later, Jesus fulfilled 300 prophecies. 300 prophecies, many of them in one day. So there were prophecies in these old books that said that he would be betrayed for 30 pieces of silver that he would be crucified, his hands and feet pierced, that he would be offered a sour drink. That's when they gave him the sour wine or vinegar. That his side would be pierced. That was just in one day. But 300 prophecies were fulfilled, which is insane. And then there's that. That AI model of all the cross references.
- [52:42]
Doug
I've seen that. Yeah. How. Yeah. Both in the old New Testament, how there's this, like, crossover.
- [52:48]
Adam Schafer
Yes.
- [52:48]
Doug
Of information.
- [52:50]
Adam Schafer
When I was an atheist, I wish somebody showed me this because I would look at it and go, wait a minute. How is that even possible? How's that even possible?
- [52:56]
Doug
Sometimes those books. Yeah.
- [52:58]
Adam Schafer
Because they didn't have a printing press, Internet. They have email. It was. Much of it was a. A tradition of oral history, which is how records were kept for a long time before they started really writing things down. It's so wild. It's. It's incomprehensible. Yeah.
- [53:13]
Doug
And it's. It's crazy. It's cool that there's people out there that can really study it and find a lot of these metrics and things, because it's like, there's not. I mean, another book that there isn't.
- [53:27]
Adam Schafer
There's nothing.
- [53:27]
Doug
There's. There isn't. And it's.
- [53:29]
Adam Schafer
That.
- [53:29]
Doug
That holds, you know, some crazy value of its own. It's like, wow, there was. There's a lot of, like, really intricate knowledge in here that was really, really well thought out. You know, it. And it's. It gets overlooked a lot of times because of, you know, certain points of contention in there and, like, certain things people have issues with. But it's like, you know, to. To. To have all of these factors align in that crazy of. Of a way is. Is astounding.
- [53:59]
Adam Schafer
Well, there was one book, I think it was a book of Isaiah that they found, the Dead Sea Scrolls. Is that. What's that one? Yeah. Okay. Before they found the Dead Sea Scrolls, the oldest copy of it came from, like, the Middle Ages, and there were prophecies in there, but people discredited them because the book the found. The book that they found was written after the prophecies had happened. So, like, of course they're going to write in there the prophecies, because it's whatever, Right. Then they found the Dead Sea Scrolls, and these were. It predates that a thousand years. Something like that. Like, insanely old. And by the way, that Dead Sea scroll version and the middle ages version 1 were identical. They didn't even miss.
- [54:39]
Doug
Which doesn't happen.
- [54:39]
Adam Schafer
They didn't Miss a sentence.
- [54:40]
Doug
Yeah.
- [54:42]
Adam Schafer
So I mean, you in my. For me, the only way you can explain that is supernatural because that. Yeah.
- [54:48]
Doug
And I mean, there's a whole book about like the Bible code. And so there's literal algorithms, like, built in there and the amount of like words that are repeated. And like, you could mathematically put all that together too.
- [55:02]
Adam Schafer
It's like.
- [55:02]
Doug
So every version of like how we learn it's represented in there. You can find it.
- [55:08]
Adam Schafer
Yeah.
- [55:09]
Doug
Which is. It's mind boggling.
- [55:10]
Adam Schafer
It's. It's insane. So, yeah, the odds that eight of those prophecies would get filled. One in 10 to the 17th power, by the way, the odds and that. And he did 300. What are the odds of getting struck by lightning? I look that up.
- [55:21]
Doug
But one. It's got to be a couple thousand.
- [55:24]
Adam Schafer
One in 15,000.
- [55:26]
Doug
Yeah.
- [55:27]
Adam Schafer
So that's. So it's. It's like so much more. Infinitely more improbable that that would have. That those things would happen than getting struck by lightning. Pretty crazy.
- [55:36]
Doug
Yeah.
- [55:37]
Adam Schafer
Stuff.
- [55:37]
Doug
No, I geek out on that kind of stuff too. So speaking of tech, though, I was looking at this really cool stage. There was this theater. I don't know where this was, but they put one of these big LED kind of screens behind and so these performers. This guy was actually able to have like this stage prop. It was like a. It was like a motorcycle. And he's on top of this motorcycle and nothing's like really moving. But the. The screen shows this whole, like, chase with. With it with a cop kind of approaching him and you know, and it's. This is all like filmed ahead of time, but then he's acting it out. And so he's acting out that he's getting chased by this cop. And it takes you through all this crazy, like, visual. It's really stunning. And then he gets off the bike and then he's climbing up on top of this, like, street light. But what it just showed was like there's a whole new dimension now that they can portray, like in that kind of form of entertainment where they could play with the screen to do all these things to interact with live performance. So live performance, screen. That's great. Interacts in a whole. It was. Tripped me out. Yeah, that's. We'll have to put a link to it, but so you can kind of see what I'm talking.
- [56:57]
Adam Schafer
I like life. You do? You like live shows?
- [56:59]
Doug
I love it.
- [56:59]
Adam Schafer
I really enjoy them.
- [57:00]
Doug
Yes. Especially now too, because it's like, I feel like that element itself is the only one that's not going to be able to be replicated. You know, like robots are going to have a hard time doing what we can do.
- [57:13]
Adam Schafer
They will, but it'll be.
- [57:14]
Doug
They will, but it's going to be pretty janky for a while.
- [57:17]
Adam Schafer
Yeah. Yeah, totally. Butcherbox delivers grass fed meat, crate free pork wild caught fish to your door. This is healthy meat to your door at great prices. And if you go through our link, butcherbox.com mindpump if you're a new user, you'll get free ground beef in every box for the lifetime of your box, plus $20 off your first box. You just got to use the code. Mind pump. Go to butcherbox.com mind pumpkin. The code is mind pump. All right, back to the show. Trainers and coaches, come check out our webinars that we do for free@trainerwebinar.com the last one was on building your business through social media. It crushed. They're all free. Go there and register.
- [58:03]
Justin Andrews
Our first caller is Rob from Indiana.
- [58:06]
Adam Schafer
What's up, Rob?
- [58:06]
Doug
What's happening, Rob?
- [58:07]
Adam Schafer
How can we help you?
- [58:08]
Caller 1
Oh, what's up, Sal? What's up, Adam? Justin, what's going on, Doug? Man, it's crazy to meet you guys. Longtime listener and just recently actually got my wife to start listening to your podcast. So that's awesome.
- [58:20]
Sal DeStefano
Right on.
- [58:20]
Adam Schafer
Nice.
- [58:22]
Caller 1
Yeah, no, but I was calling in because when you guys had that one call with Jay Campbell, me and my wife, you know, we've been doing some peptides here and there and so a lot of things, you know, started popping up in our head. And so recently we, we started with Sema and then now we're actually on Retta. And some of the things that we wanted to know is, you know, we're also with the Retta, we're doing IPA and cjc. And so we're wondering right now for the IPA and cjc, should we take a break from that? Because right now we're doing it five days on, two days off. And so we were just kind of wondering, like, for that, do we have to, like, you know, take a break from it? And if we do have to take a break from it, is there anything you guys recommend that we should take while we're off this break?
- [59:08]
Adam Schafer
Okay, so your question. So the first thing I'll question for sure, what you're taking is the GLP one. The Retacta tribe is the one that you're taking. I'm assuming you're microdosing it because you don't look like you Lose a lot? Yeah.
- [59:18]
Caller 1
No, yeah. Microdosing right now.
- [59:19]
Adam Schafer
Okay. And then CJC. And is it IPA, MD. Both the combo.
- [59:24]
Caller 1
Correct.
- [59:25]
Adam Schafer
So those. For people who are, you know, listening, those increase growth hormone secretion, should you cycle off of them? You know, and again, this is outside of my scope of expertise. This is just based off of what I've read and the people I've, you know, interviewed who are experts, it's. They recommend that you. Some, Some of them recommend you cycle because of insulin sensitivity issues with elevated growth hormone. And some people say no, you're. You're perfectly fine. So my question to you is, do you. Do you monitor your blood sugar, your fasting blood sugar? Do you look at insulin sensitivity? And you watch those numbers. And I know you strength train, so that makes a big difference. So I, I, you know, the question isn't. The, the answer isn't super clear. I know with some of the growth hormone ones, like a Butomorin, they do recommend you cycle because they raise growth hormones so much.
- [60:14]
Sal DeStefano
So how regularly would you have him look at his blood and what would he be looking at?
- [60:18]
Adam Schafer
Every few months. And you look at fasting glucose is the. Would be the main thing that you'll be looking at. But, you know, yeah, I've been told no, but I've also told maybe, you know, probably good idea. So.
- [60:31]
Sal DeStefano
So wouldn't you say the safest bet is to monitor every three months, and then if you see anything elevated whatsoever, that's your indicator that you might.
- [60:38]
Adam Schafer
And whoever your provider is, they should be looking at that anyway?
- [60:41]
Caller 1
Definitely. And then I guess when I'm checking, like, my blood glucose and everything, is that more. So something that I would have to do through, like, an actual doctor, because we did buy the, like, you know, that little prick that you can do and check your blood sugar level there. Is, like, that good enough or is that.
- [60:54]
Adam Schafer
Yeah, that's fine.
- [60:56]
Caller 1
Yeah. All right. Perfect. Awesome, man. And then the other question I also had in regards to this, you know, when I was doing semaglutide, I did that for two months. And, you know, I was seeing great results, right, because it was the first time I was ever doing a peptide. And, you know, the weight was coming down, I was losing a little bit of a muscle mass, but it was just literally like one pound every month. And then, you know, my body fat was coming down as well. And then, I mean, I was obviously, you know, weightlifting, you know, getting my protein and everything like that. But then when I started on True Tide, I kind of just went from summer To Retta. I didn't necessarily take a break or anything like that. So, like, is that fine if I did that, or should I have actually taken, you know, a break before starting Retta in order to give my, you know, receptors some sort of reset?
- [61:45]
Adam Schafer
Yeah. Again, this is a gray area. If you were to ask Dr. Seeds, he probably say no. You know, some people say you should maybe, but you're microdosing, so, yeah, you're probably okay. I know. Dr. Who is it that we had? Wasn't Dr. Dr. Tina. She tells. She has people cycle is what she recommends that, you know, that people do. But, you know. So you initially took it to lose weight. So you went from a higher dose to a lower dose?
- [62:17]
Caller 1
Yeah, so initially, I mean, I took it to one lose weight because I've always been really great with working out and everything. But, you know, now that I'm older, I definitely saw that, you know, I wasn't getting the exact results that I was getting even back then.
- [62:28]
Caller 2
Right.
- [62:28]
Caller 1
I mean, granted, you know, high school, you can gain weight really quickly, gain really good muscle. But, like, nowadays, you know, being 30, it was a little bit harder for me because I was, you know, doing the diet right, you know, getting my macros in, you know, eating consistently, working out consistently. But there was a. There was other stuff that was going on with me, such as, like, testosterone levels was really low, so I had to go get that checked out and brought it back up. But even then, too, it was just like the weight was barely coming off. And for me, too, it was. I stopped looking at the weight by numbers.
- [62:57]
Adam Schafer
Right.
- [62:57]
Caller 1
Like, because that was always something that I always focused heavily on and now more so it's more just to get, you know, healthier and just look better. Right. And so the weight, to me, doesn't really matter. Like, if we had gain weight and it's muscle, like, I'm happy with that. If I lose weight but, you know, still gain my muscle mass, I'm. I'm stoked on that as well. So for me, it was just more so that I definitely wanted to have some sort of, I guess, you know, a little advantage or a little cheat code to lose a weight quicker. And, I mean, it did help. Right? And. But even then, too, I mean, even when you guys talked with Jay Campbell, right. Like, it's crazy what people are doing when they're doing, like, you know, the Wegovy and Manjaro and they're doing, like, you know, per dose, it's like 5 milligrams, which is insane to me. Right. Because I get a little vial and 5 milligrams is that. And that's supposed to last me for like, eight weeks. So, yeah, for me, it was more so just to get, you know, healthier, in better shape, and also, you know, lose this, you know, excess fat and body weight that I had that I knew I had as well.
- [63:55]
Adam Schafer
Yeah. I mean, again, the. The consensus is a bit mixed on whether you should cycle or not. I'll say this, like, for someone like you, I would go off and just see what happens, see how you feel. Definitely. It wouldn't hurt anything. You know, we're not dealing with losing £100 and, you know, but even then, I would. I would. If someone were my client. You know, we had a glp, one group that we worked with, and the advice that we were communicating to them through the, you know, the experts that we've talked to was, you know, when you lose that weight, one strategy is to taper down on the dose and then go off and then have it in your back pocket if things start to really come back up. So I think that's a good strategy, just psychologically anyway, you know, so you're not dependent so attached to, you know, to a compounding a compound, I should say.
- [64:48]
Caller 1
Definitely. And then I guess as far as, like, workouts go, right. I mean, I was doing definitely, like, cardio a little bit more focused cardio, like, definitely increased my cardio a lot more, but, you know, still doing, you know, my weightlifting, you know, my squats, deadlifts, you know, bench press and everything. But as far as that goes with, like, you know, weightlifting, is there, like, a certain protocol I should be kind of following? Because if anything, you know, I was almost weightlifting, you know, five to six times per week. And then Sunday would be my, like, kind of rest day.
- [65:17]
Sal DeStefano
So it was like, where are your calories, Rob? Where you. What do you eat? Are you tracking?
- [65:23]
Caller 1
I mean, kind of. I've just tracked before, so I kind of know what I'm doing right now. But for protein, it's around, you know, daily, it's around 180 to, like, 220. And then for calories, it's, you know, definitely in the 2000s or more. 2000s or more like 2000. 2,500.
- [65:43]
Adam Schafer
Okay. Yeah. Okay. So, you know, I hear you have to judge. I mean, you've heard us, you've heard the podcast. So it's going to be the same for you that we would say to anybody, it would be based off of your performance, your strength, and how you Feel if you're plateauing real hard, if you're not feeling very strong, then, you know, I would try changing the programming. If you're working out a lot, you probably work out less. When you cut your calories, you should work out less. People tend to do the opposite. They tend to increase their volume when they cut their calories, but that's not a good idea. It's typically better to reduce them. Generally speaking, for most people, what you're looking at, and you sound like somebody that really tries to dial everything in, so you're probably looking at a moderate intensity, moderate volume most of the time, with short spurts of higher volume, higher, you know, type of intensity. So what does that typically look like three or four days a week, most of the time, Sometimes five days a week, you know, type of deal. From a cardio perspective, do you want endurance or are you doing this for health, or are you doing this for fat loss?
- [66:44]
Caller 1
I'm more so doing it just kind of for endurance and also just like cardiovascular health as well.
- [66:51]
Adam Schafer
If you want endurance and cardiovascular health, then, you know, hiit cardio is a great idea. Idea. Great way to do that. That's a great way to build stamina with minimal time required. And a few days a week of that, we'll do that.
- [67:01]
Sal DeStefano
Also minimize muscle loss, too.
- [67:02]
Caller 1
Yep, definitely. And then even for, like, my weightlifting legs, I'm super strong. Like, I've never had issues there. You know, I could squat a lot, deadlift a lot. But when it comes to chest, it looks like I have a really big chest. And a lot of people come up to me and they're like, dude, what are you bench pressing? Are you like, 300 or more? And I was like, bro, like, I'm barely even hitting, you know, just a 45 plate. So, like, I know it's, you know, consistency that's gonna make it, you know, better. But is there any, like, I guess, any workouts you recommend in order for me to be able to increase my, you know, potential for bench pressing?
- [67:36]
Sal DeStefano
Maps Powerless.
- [67:37]
Adam Schafer
Yeah. Mass Power Lift will give you all three lifts.
- [67:39]
Sal DeStefano
Technique, man. That's where that'll. It'll come up with technique a lot of times.
- [67:42]
Adam Schafer
And by the way, if you're, like, killing it with squats and deadlifts and bench, you would cut volume from those areas and place more of the frequency and volume towards bench press. And so bench pressing two or three days a week, one day being hard, a couple days on technique would kind of, you know, generally be.
- [67:57]
Sal DeStefano
Robert, Structure. What maps are you following a mass program right now.
- [68:01]
Caller 1
No, I did Maps Anabolic around, like two years ago, but right now it's more so just kind of like doing my own little workouts from all these other workouts I've had. So why don't. You definitely want to.
- [68:12]
Sal DeStefano
Why don't we send you powerlift and then you follow Power Lift? I think that's a good. Yeah, that's a good amount of volume, too, with what you got going on and fall. And then since you want to increase your bench press, you're going to get that from that, so. So I'll have Doug send over Maps Power Lift for you.
- [68:25]
Caller 1
Awesome. No, I appreciate that, guys. I want to say thank you, guys. Thank you guys for everything.
- [68:30]
Sal DeStefano
Also, Robbie, you. I don't know if you. Are you in the. The Peptide forum? You'd be a good person to be in there.
- [68:37]
Caller 1
Yeah, no, I. Or not the Peptide Forum, but I think I'm in your guys's mind. Pump Facebook group.
- [68:42]
Doug
The hormone.
- [68:43]
Sal DeStefano
The hormone. The hormones one.
- [68:44]
Adam Schafer
We have a hormone one. Yeah.
- [68:45]
Sal DeStefano
Okay, good. I was gonna say, yeah, you're a good person to be in there. Someone who's. Who's taken and trying all the stuff you are, and there's people in there floating around. So you're a good person to. To share and. And ask questions in there, too. So I just want to make sure you're in there.
- [68:57]
Caller 1
No, definitely.
- [68:58]
Sal DeStefano
All right, cool.
- [68:59]
Caller 1
Definitely. Thanks. Yeah, thanks again, guys. Seriously, I love your podcast. You know, I look forward to every time you guys put something out. So thanks again for everything.
- [69:07]
Adam Schafer
Appreciate us, man.
- [69:09]
Caller 1
Anytime.
- [69:10]
Adam Schafer
There's a gray area.
- [69:11]
Sal DeStefano
He's on all kinds of their stuff, it looks like.
- [69:13]
Adam Schafer
I mean, I know what he saw. Sloop.
- [69:15]
Doug
It's like there.
- [69:16]
Adam Schafer
So there's. There's like this. You know, you can use peptides and hormones in ways that improve your health, and then there's ways that you can use them where you're. You start to move away from that more towards aesthetic and performance. Yeah. And so, you know, for people listening, you know, there is a. There's definitely a gray area where you go from health to now. I'm trying to really push the limits a bit. Now. I'm not one to judge. I. I play with that. I play that game all the time. But that is. That is what. What happens with those. That being said, regardless of what your goals are, you got to have the staples down first because the peptides aren't going to touch. What? Diet, sleep and exercise.
- [69:56]
Sal DeStefano
Not even close. No, not even close.
- [69:58]
Justin Andrews
Our next caller is Morgan from New York.
- [70:01]
Adam Schafer
Hi, Morgan.
- [70:02]
Doug
Hello.
- [70:02]
Adam Schafer
How can we help you?
- [70:03]
Caller 2
Hi. And I'm actually from Nebraska. I don't know why it says New York.
- [70:09]
Doug
One of those end states.
- [70:10]
Adam Schafer
It starts with N. Yeah.
- [70:12]
Caller 2
Cool.
- [70:12]
Adam Schafer
How can we help you?
- [70:14]
Caller 2
So I am a fitness enthusiast, and recently I had a goal of improving my grip strength, so I ditched the wrist wraps. And I've been trying to fix my grip, but I keep running into, like, hand cramps during workouts as well as, like, I just have really bad calluses that are always splitting, it seems. And it makes it really hard for me to do deadlifts or even just dead hangs and farmers carries because my hands are the limiting factor. So I was just wondering if there was a way to kind of try to counteract that. I am an accountant, so I work a desk job, and I feel like maybe typing and stuff could have a factor on that. But yeah, that's just my question.
- [70:58]
Adam Schafer
How long have you ditched the straps?
- [71:02]
Caller 2
Probably about a year.
- [71:03]
Adam Schafer
Oh, good. And how long did you wear them for before that?
- [71:07]
Caller 2
I did all of my deadlifts with them. So, I mean, I'd done it like probably three or four years of deadlifting with the wrist wraps.
- [71:17]
Adam Schafer
It took me. I use wrist straps all the time as a kid, and when I finally ditched them, it took me like a year or two for my hands to really start to catch up because they were. They were. It was such a deficit because I always wore wrist straps. So you're doing the right thing as far as callus is concerned. You got to file them down. If they start to get in the way or rip off, you'll see this a lot with power lifters that they'll do a lift and the callus will rip off. So you want to kind of keep them filed down so that doesn't. That doesn't happen. I also think it's badass that you have calluses. I love that.
- [71:50]
Doug
More chalk, dude.
- [71:52]
Adam Schafer
Yeah. You know, and, you know, here's the deal. Like the limiting factors, your grips, there's two options here. One is to. That's the gauge as to how much weight you can use.
- [72:02]
Sal DeStefano
Allow that to be.
- [72:03]
Adam Schafer
And you. And you just allow that to build up. That's what I did. The other thing is you could. You could train as long as you can without straps. And at the very end, if you need them, then you throw them on, type of deal. Those are both, you know, two strategies. The second strategy probably will. It'll take your hands longer to get up to catch up to speed, but they're Both. Okay. What I did was I just, I just, it was, my grip was a limiting factor and it just took a long time.
- [72:32]
Doug
It's just gradual. I mean like doing what you're doing already and just extending that out. I mean the other ones to express is the pinch grip and you know, the kind of the crushing grip and you know, just to kind of incorporate that, not overdo it. So again, this is where too if like that's a big focus, a lot of times people just throw everything on top of it and then it's too much stress for, for the hands and the, in the grip. But to, to kind of alternate it and do more like of a pinch grip focus for one day or like a, you know, a crush grip. So you get like a towel and you're doing, you know, rows or pull ups or you know, just expose your hands to different variations, different size, but again gradually, not like all at once.
- [73:15]
Caller 2
Okay.
- [73:15]
Adam Schafer
Yeah, yeah. Another thing you could do too is how often do you work out or lift.
- [73:22]
Caller 2
Too much by your standards.
- [73:24]
Adam Schafer
But I can tell the look you made when I said that. Are you working out five, six days a week?
- [73:30]
Sal DeStefano
Are you not following a maths program?
- [73:31]
Adam Schafer
What's going on? I am.
- [73:33]
Caller 2
I've done a couple, I've done a MAPS program. But yeah, I kind of just do a split right now.
- [73:39]
Adam Schafer
And what are you doing six days a week?
- [73:41]
Caller 2
Yeah.
- [73:42]
Adam Schafer
Okay, well, I mean, look, let me ask you this. Do you want to get, do you want to get stronger and see better results?
- [73:46]
Caller 2
Yeah, I do. I do.
- [73:49]
Adam Schafer
Okay. Okay, let's, let's, let's have you follow one of our programs, give her power lift and watch what happens. If strength is your thing, I'll send you maps Power lift and just follow that and you'll see your strength go through the roof.
- [74:01]
Caller 2
That'd be cool. I'd like that. I did performance a while ago, so. But power lift would be cool. Yeah.
- [74:09]
Adam Schafer
All right. We'll send that to you.
- [74:10]
Doug
Old time strength would be cool too, for grip, but that's my opinion.
- [74:14]
Adam Schafer
Yeah, we'll send you power lift if you like the, if you like going off and doing other stuff too. Old time strength is real fun too, so that would be something to follow up at least.
- [74:22]
Sal DeStefano
But trust the process. If you've been listening to us for a while and you believe we kind of know what we're talking about, just trust the process and follow the program the way it's laid.
- [74:30]
Adam Schafer
Give it like a few weeks and you'll see, you'll see your strength go up for sure.
- [74:34]
Caller 2
Okay, awesome.
- [74:35]
Adam Schafer
All right. All right. Thanks for calling in.
- [74:37]
Caller 2
Hey, thank you, guys. Love all you do.
- [74:40]
Adam Schafer
You got it. Just to communicate to. Because people, you know, get real weird about wrist straps every time I do a post. It's like it pisses people off.
- [74:49]
Doug
Oh, really?
- [74:49]
Adam Schafer
Yeah. And you look, you can wear them if you want, but here's the deal. Like, if, if you're doing an exercise and one of your muscles doesn't allow you to use more weight, that's the weight. That's it. That's the weight that you can use. That's what you can use. So that's the understanding around it. Now, I do understand bodybuilders who use wrist straps because they don't care about limiting factors looking to maximally develop certain parts of the body. But whenever somebody tells me, well, I got to use wrist straps for whatever, what I like to hear from them, and I'm going to sound like a jerk right now, is, well, you better be lifting some crazy weight. That's.
- [75:27]
Doug
Yeah.
- [75:27]
Adam Schafer
You know, oh, oh, you're, you're a guy and you're pulling £200 and you'd wrist straps. No, no, work on your grip, you know, oh, I'm pulling 600 pounds. Okay.
- [75:34]
Doug
That's the limiting factor. And if you, if you bypass that, you're. You're creating like, less optimal recruitment patterns. And it's, it's something that's going to stick with you. So it's, it's a compromise. But again, to the power lift or the bodybuilding side, you know, they're trying to isolate muscles or trying to build and develop muscles specifically, they don't care about the function quite as much.
- [75:54]
Adam Schafer
Right.
- [75:54]
Doug
That's, that's a huge part of the process. So.
- [75:56]
Adam Schafer
Yeah.
- [75:56]
Sal DeStefano
And they don't care about their entire body working together. I didn't give a. About that. Yeah, I wanted a thicker. I want a thicker back at this point. And if my forearms are keeping me from doing that, then they're getting in the way of what I'm trying to do. So it made sense in that case. That's the only place I think it really makes a lot of sense. Or if you're in some sort of a competition that allows those tools.
- [76:14]
Adam Schafer
Yeah. Like some strongman competitions will allow you to use.
- [76:16]
Sal DeStefano
Yeah. Because then, then it makes sense, but other than that, it just doesn't make sense. I think at the bare minimum, a good rule of thumb for most people, if you already are, is at least do as many sets as you can without them and then save Them for your top set.
- [76:31]
Adam Schafer
Right, right.
- [76:31]
Sal DeStefano
It's like work up to. Which is what I did for a really. Even in bodybuilding, I still did that. Like, I would work my way up to, like, okay, now I'm at that point where it is the limiting factor. And I want to. I keep wanting. I want to keep going. So, okay, I'm gonna throw them on that last top set. So I think that's a good habit in itself is at least do that. But, man, it turned into, like, you know, gym rats or bodybuilder jewelry.
- [76:54]
Doug
Yeah, it's like uniform.
- [76:56]
Sal DeStefano
Yeah, yeah. You, like, wear them. It's like the. It's. The belt was the same thing, too. The belt, the wraps, you know, the straps.
- [77:01]
Doug
Yeah, I feel the same way about belt, man. Like, work on your core. You should be able to have that kind of strength and control to support.
- [77:07]
Adam Schafer
And look, if you've been using it for a long time, it takes a while for your body to catch up. So. But, hey, look, I've worked out with rock climbers. I've worked out with construction workers. Your hands can get real strong, like, really, really strong when you train them. And so what's happened is you just have. You've just allowed them to lag behind. But I've worked with rock climbers whose grip could support what a bodybuilder lifts, you know, so.
- [77:34]
Justin Andrews
Our next caller is Dana from Washington.
- [77:37]
Adam Schafer
Hi, Dana. How can we help you, everybody?
- [77:41]
Caller 3
So I get right to the chase is that I have been having. Trying to figure out a way to do back squats or front squats. And I'm wondering if it's a mobility issue more than anything. I'm sure you've read what I had sent in, which was that, you know, I've been doing. I mean, working out. You know, I'm 50, almost 54, and been doing weights, specifically trying to build strength for probably the last five years. I did have shoulder surgery. Well, the right shoulder I had 20 years ago for bone spurs. But the left shoulder I had my rotator tough was completely torn, and the bicep had fallen down. So that surgery I had in August of 23 and 22. 22, 23, 20. Now it was 23 because we're in 25 and did all the things once I got to my one year of being good, fully repaired, and I just still can't get. When I do back squats, when I go out, it's like I can't go back far enough until, like, my girlfriend and I, we work out. We're on Maps 15 right now. And even when I'll, like, back it up to the bar at the gym to try and get back there, it's like I can't. When I go back far enough, it's like more like I've got an arm workout than a. Then. Then I'm getting my posterior chain and I'm trying to figure out what. What if it's something I'm doing, if it's in mechanics. And so that's. That's what I was hoping. I might be able to get some guidance from you guys.
- [79:12]
Adam Schafer
Yeah, that is what it is. It's a shoulder connection and mobility issue, and that's not uncommon. That's actually one of that injury. Yeah, that's one of the more common challenges that people will have with. With a back squat. So some. Some focused work on shoulder mobility and strengthen. Do you have Maps prime or Prime Pro?
- [79:35]
Caller 3
We did Muscle Mommy, and we're just finishing up the second section of Maps 15.
- [79:40]
Sal DeStefano
Center Prime Pro.
- [79:41]
Adam Schafer
Yeah, I'm going you Maps Prime Pro. And there's. There are scapular and shoulder mobility movements in there that I would want you to practice every single day. And you can pick a couple of them. Pick the ones that you feel are kind of addressing that issue, and practice them. Watch the videos carefully because your intention is very important. So just going through them isn't the same as, like, going through them, but having a particular intention. Practice them every day, twice a day at least. So, you know, spend five to ten minutes in the morning, five to ten minutes at night, and practice now. And over time, you should see an improvement with your ability to externally rotate and get that depression from the scalpel that allows you to grab the bar in the meantime. Are you not back squatting? Are you doing something else instead?
- [80:27]
Caller 3
I am back squatting. And so in the maps 15 and the progression. So I'll start like the last time we did it, because it's on day five for us. So that's Friday this week. I would start with bar, and It's a standard 45 bar. So bar, two and a half five, seven and a half 10. So I'd end with a 10, you know, and that's obviously on each side. And 15, of course, is a lot of reps. Kenny can go higher. My girlfriend, we've been working out together for years, and so. So we're trying to build up to that. But what I've found is that it's not. It's not in my legs, it's in my arms, literally just. And And I'll. Like I said, I'll try and back in a. I will say by the time I get to the fifth set, probably the fourth set, I do know that I have a little bit more.
- [81:14]
Adam Schafer
Good.
- [81:14]
Sal DeStefano
That's a good. That's a good sign. That's a really good.
- [81:17]
Caller 3
That's.
- [81:17]
Sal DeStefano
That's a really good sign. And it's. What you're kind of doing unintentionally is priming. You're priming that back area. So what we would want to do. So you know what, give her prime also, Doug, because what you should do is our Zone one test every day before you work out. And then you should spend a good five minutes at least doing that before you start your workouts. And then you'll go into your first set feeling like that already, and then hopefully it gets even better by the third. Third set of your squatting like that. What's happening is we really need to wake up all those muscles that help pull the shoulder girdle back and down to get you in that position. And so we'd want to spend time. If you were my client, we'd spend a lot of time before the workout priming all those muscles and warming them up and doing a little bit of the shoulder mobility Sal was talking about in Prime Pro to get you ready to go do that. And if you consistently do that for a while, you're. You're going to notice that start to progress wall press.
- [82:12]
Doug
And then even on the floor, if it's like you can't hit all those touch points, you know, doing it on the floor first and then kind of working your way up to the wall will help a lot. But again, the intention going into it and really squeezing and pressing back like, like, with intensity, that's going to help. Just like you're going through those sets, you realize later on it kind of relaxes and allows you to get into that position more. You're going to have that same effect if you can really, you know, intentionally squeeze and connect to that beforehand. And also, too, I wish this was more available because one of my friends actually had this as a question for me and wants to do backload squats. Has a hard time getting in position. There is a safety bar which is, you know, it has two handles in the front. It kind of rests over your shoulders, and then it goes out to the side. You can load it. So that's an option. It's. It's expensive. But if you wanted to, you know, if this is a priority and you want to buy that that would help.
- [83:06]
Adam Schafer
If you go to the. Your gym might have one. How do you get under? How do you get into the bat, the. The bar for a squat? You back into it?
- [83:13]
Caller 3
Well, that's what I've been trying to do is to back into it. I used to just go up and under, but it's like I'm not going under very much, but I do. I've tried to go in front of it and back up to it to try and get a little bit more that way.
- [83:23]
Adam Schafer
I. To try two things. So number one, do some static stretching for your chest before you go bench. So static stretching, hold a real deep stretch for one side, hold another deep stretch for the other side. And then I want you to try going under it again. But what you're going to do is you're going to grab the bar, you're going to get kind of underneath it, and then I want you to squeeze your shoulders down and back and get underneath it. And then while you're doing the set, your focus is on not this. That's going to happen on its own. If I push too hard by trying to get my hand back there, you're cramping your shoulder. What I want you to focus on most is squeezing the shoulder blades down and back and hold that position while you squat. What tends to happen is as we fatigue, the shoulder blades start to fall forward and then we're trying to pull the hands back and then that becomes. It's like a cramp and it starts to feel real uncomfortable. So what I would have with clients that have them grab the bar with kind of a wide grip, step underneath it and squeeze their shoulders down and back and really focus on squeezing the shoulders down and back and holding that position and focusing there more than the hands. It's really in the shoulder blades. That's where the issue is coming from.
- [84:24]
Sal DeStefano
This is this. We can definitely solve this for sure. The hardest part, I think right now is trying to communicate it over, over virtually and not have you. And where are you located at? You're not anywhere near us, are you?
- [84:34]
Caller 3
No, I've been watching it. It's funny because this morning Candy says to me, so when you talk to them, because she was, you know, it was, it was, it was. It was awesome that I got the opportunity. I really appreciate that. And she's like, well, maybe, you know, you could even, you know, take your, your, your laptop into your gym. I said, meaning, because I have a gym here at my house. I said, the problem with it is my bench is attached to it's. All one piece so I can't get up and under it.
- [84:59]
Adam Schafer
Oh, oh. When you squat. Okay, okay. All right. So, well, nonetheless, focus on the shoulder blades.
- [85:07]
Sal DeStefano
Yeah.
- [85:08]
Adam Schafer
Squeezing back and down. I want more than the grip.
- [85:10]
Sal DeStefano
I want Doug to send. Send her the prime webinar where Justin takes you through the three tests.
- [85:16]
Adam Schafer
That's free.
- [85:17]
Sal DeStefano
So that's why I want to send her to the webinar. So I want you send. Send her the webinar link and then Justin takes you through a zone one test. This is the main test that we need to focus on with you. And that needs to become really pay attention to how he cues it. And that's your warm up. That's how you warm up every day before you go in. And you. And by the way, the more you do it, the better this will be. So you can even do it when you're not working out. Anytime you can just get up against the wall, practice this movement. You doing that before squatting is going to do make a world of a difference. So that this needs to be a practice that you do all the time. That paired with what Sal is sending over the prime Pro, there's two movements in particular that I'd like to see you do, which is the wall circles or the, the, the scapula circles that's on there and then the handcuff with rotation, handcuff with rotation. And that between those three things, starting to practice those movements before your workout for sure. And then any other time that you're willing to do out throughout the day is really going to make a major improvement on to get back down and hold those shoulder blades down like Sal was talking about.
- [86:22]
Caller 3
Okay, well, that, that's perfect because if, if nothing, I'm an. A consistent student because I've learned over the years that's what maintains and that's what helps me hold my ground and go forward and not backwards.
- [86:34]
Adam Schafer
Yep. Awesome.
- [86:34]
Sal DeStefano
Yeah, absolutely.
- [86:35]
Adam Schafer
Good job.
- [86:36]
Sal DeStefano
Yeah, we'll solve this. We'll get to the bottom of this.
- [86:38]
Doug
Yep. This is fixable for sure.
- [86:41]
Caller 3
Perfect. Well, I appreciate that and I look forward to that. And yeah, a good, A good warmup routine and an anywhere routine is good. As a, as a work from home person, I take time during the day to do different things, so that'll be something to work into.
- [86:55]
Adam Schafer
Oh, perfect.
- [86:55]
Sal DeStefano
It's beautiful.
- [86:56]
Adam Schafer
You got it.
- [86:56]
Sal DeStefano
We'll send that over to you.
- [86:58]
Caller 3
All right. Thank you so much.
- [86:59]
Adam Schafer
Thank you.
- [87:00]
Doug
All right.
- [87:01]
Adam Schafer
This common issue.
- [87:02]
Sal DeStefano
Very common.
- [87:03]
Adam Schafer
Easy to fix. Yeah, almost always. Almost always. In fact, I can't think of a time.
- [87:07]
Sal DeStefano
Especially when she gave the. Gave away that by the last release at the last set. Just. She just needs to prime.
- [87:14]
Adam Schafer
Yeah. Yep.
- [87:15]
Justin Andrews
Our next caller is Jade from Canada.
- [87:17]
Adam Schafer
Hello, Jade.
- [87:18]
Sal DeStefano
How you doing, Jade?
- [87:19]
Adam Schafer
How can we help you?
- [87:19]
Doug
Morning.
- [87:20]
Caller 3
Hello.
- [87:20]
Doug
Hi.
- [87:21]
Caller 4
Thank you so much. I just wanted to say thank you for everything. Really big fans of you guys, so thank you. I'll just read my question straight off as I sent it. So I wanted to ask your thoughts on hyrocks. It's a competition lifestyle kind of thing that you've not really discussed. I know you had Hunter on there a while back, but I'm really big on to high on high rocks and as well as this, I have a more personal question. So. So I'm currently training for my fifth hyrox, happening in April this year. I've come a really long way. I used to struggle with eating problems. I only wanted to be really small and skinny, doing cardio and abs. I also was missing. Sorry, it's too much information, but I was missing my cycle for about five years, which was not good. And now I look back, it's because of overtraining for sure. I took a few weeks off in August 2024 due to overtraining and now it's come back back, which is good. So I think I've been training consistently for about five years and I made some really great progress. However, as I get stronger, my running really suffers and it's only because of leg and knee pain, not because of cardio fitness, because I feel like I can run forever. In terms of like personal information, I'm currently about 63 kilos. I used to be 56 from five years ago. I'm 5 foot 10. I'm naturally really, really slim. I recently had a dexa scan about six months ago and my body fat is about 14% at that point, which I know is really low. I do about 20,000 steps a day, train five days a week, four weight training sessions, like probably lasting about two hours each, and I do one run a week. On my rest days, I do active recovery such as walks and stretches. And I try to aim for at least 2,500 calories per day, about 130 grams of protein. And I take creatine, magnesium and I'm on aspirin because I've had previous heart operations. I'm really worried about my running skills because the leg aching is really annoying me and it's holding me back from running. I also feel like I wake up every day at like 3am and I can't go back to sleep. Currently I'm living in Canada, but actually as of Saturday I'm moving back home to the uk. So it's been a really stressful few, honestly, months, Months. So I'm looking forward to moving back home. But I was wondering if all of this was to do with stress and overtraining and am I living the most optimal lifestyle to make maximum progress with? Hyrops, Are my calories enough? Is my protein enough? I do use vegan protein powder, but I'm not vegan. So yeah, any tips would be really good. I definitely have kind of come off the training for the past honestly few weeks because I've been so stressed with moving and I've actually felt okay and I've not lost much progress. But yeah, just any tips would be very helpful.
- [90:00]
Sal DeStefano
I feel a bit lost so much to unpack right here.
- [90:02]
Adam Schafer
Really great information, by the way. By the way, Jade, you sound like my navigation. You got such a nice voice with your English accent.
- [90:09]
Caller 1
Thank you so much.
- [90:10]
Adam Schafer
Thank you. So here. Okay, so, yes, you're overtrained for sure. Classic, classic, classic, classic.
- [90:16]
Sal DeStefano
The sleep, especially the sleep. Yeah. That's all signs.
- [90:19]
Adam Schafer
Yeah. So what you, you, if you want your pain to start to get better, you have to drastically reduce the volume of your training. You're just doing too much.
- [90:28]
Sal DeStefano
And by the way, what's a great sign? And you said it already. So you see it, you've literally completely scaled back and doing nothing and you haven't really lost anything. So imagine, imagine how little you need to continue to do to maintain this great physique and fitness level you already have.
- [90:43]
Adam Schafer
You'll get better. You'll actually get better results.
- [90:45]
Sal DeStefano
You will get stronger, you'll get better, you'll feel better, better, you'll sleep better. You're, it's, this is your body. And the same thing goes for all the aches and the pains in the running. It's, it's all signs of you're doing too much to the body and you need to scale way back and your performance will go up.
- [91:00]
Adam Schafer
Yeah.
- [91:00]
Sal DeStefano
You know, and, and that's hard for athletes to wrap their brain around that. Like, how could that, how could that make me better if I do? Absolutely. Because look at, your body's telling you, it's telling you that you're, you're redlining too much and you've been able to take the time off, off and you haven't lost anything. Like, when we go back, we go back like 50% less than what you were probably doing.
- [91:19]
Adam Schafer
How far do you want to go with this? Because I could give you like the, the, like the, this is what you need to do answer. And I can also be a little bit kinder and give you kind of a scale, a step scale way to do it. Because I know, because I understand the relationship you have with exercise. I know you said you've reduced it, but that's your tendency and you're still there. You also mentioned you had some eating stuff in the past. It's all connected. It's all connected. Yeah, it's all connected.
- [91:41]
Sal DeStefano
So I'll control stuff.
- [91:42]
Adam Schafer
Yeah. So. So how far do you want me to just give you what I think would be the best thing to do and then we could take it from there?
- [91:49]
Caller 4
Yes, please. Yes, that'd be great.
- [91:51]
Adam Schafer
I think you need to back your training down to three days a week of strength training and just walk. And I think you need to get your body fat percentage up to about 20%. So I need. We actually literally want to gain body fat and we want to really reduce the training and we want to stay there for a while and allow your body to heal. Because what's going to happen if you continue down this, by the way you're able to perform in spite of the fact, fact that you're over training, which tells me you probably have some really good underlying athletic. Yeah, you have some good athletic genetics underneath it. And athletes often get away with doing these things because they've got these great athletic genes that allow them to perform optimal. Yeah, but I mean, you know, Amelia Boone is a great example high performing athlete. You know, Boat had injuries, bone breaks, I mean, started, started suffering from bone weakening even though she was a crazy athlete. That's the direction you're going. The direction you're going is you're going to start to notice hormone issues. You'll start to notice things like osteopenia, whereas your body starts to break down. So if you're okay with it and you think you can do it, it's a big ask because I'm literally asking you to dramatically change a lot of stuff you do and gain body fat, which for most people that's like, what's wrong with you? A three day a week strength training routine with just walking for a good three months would be a great place to start. And then from there you could slowly scale it up and I would keep your calories where they're at. I wouldn't even, I wouldn't cut your.
- [93:16]
Sal DeStefano
Calories while doing that either, if you're open to it. Okay. Because I know What Sal's giving you where you need to be. In my history of doing this and I have somebody who I've trained many people like this. In this situation we tend to scale back. Right. We're on the podcast right now. We've only got you for 15 minutes. So it's like here's the answer. But we know that in reality many times with a client like this we have to slowly rip the band aid off. It's not a just rip off right away or else they end up reverting, going back the other direction because of whatever reason we, we have our coaches and trainers underneath us that help people and train people. If you wanted somebody to kind of hold your hand through this process for accountability more than anything else because obviously I think you know what you're doing training wise. I think you think you're probably very smart and advanced but I think more so the accountability of the, you know, the bi weekly check ins and just checking in on you, where you're at, how you feeling, here's what to expect, here's what's normal. You're doing good. Reminding you that maybe something you might want to consider unless you feel confident that you can take the advice Sal saying and you're going to go do it and you're going to be okay with putting some body fat on and training way less than half of what you're doing doing. If you think you got that, then go do it. But also know that we have people here to help support you if you need it.
- [94:37]
Caller 4
Yeah. Thank you. I think it's because I keep switching. I'm doing Hunter McIntyre's program at the moment but I keep switching between Hyrox Pro and Hyrox Strength because I just don't have the energy to do pro. It's like two, two sessions a day, five days a week. It's really intense. So I switched to strength but even then with process of moving countries lining. Yeah it's just so much. I've not trained properly honestly in like two weeks.
- [95:00]
Adam Schafer
Hunter McIntyre's routine is over training for 99% of people.
- [95:04]
Sal DeStefano
Yeah.
- [95:04]
Adam Schafer
So yeah. Period. So okay, look, here's what'll happen if you.
- [95:07]
Sal DeStefano
I'll give you some by the way, that's overtraining for people in very healthy positions too.
- [95:10]
Adam Schafer
Yeah. I'm gonna give you. I don't know if this will sell it to you but if you did go to three days a week of strength training and you did back way off and just walk, one of the things you'll notice is your strength is going to go through the roof. Your strength in the gym will go way up.
- [95:26]
Sal DeStefano
Sleep will improve.
- [95:27]
Adam Schafer
Your sleep will improve.
- [95:28]
Sal DeStefano
Your aches and pains.
- [95:29]
Adam Schafer
Aches and pains will go away and you'll just feel a lot better. A lot better. But it is a very difficult relationship to break up with.
- [95:38]
Doug
How often are you competing in these high rocks? Like, you anticipate yourself signing up for how many a year? Like, what does that look like with your training leading up to that?
- [95:48]
Adam Schafer
That.
- [95:49]
Caller 4
So on average, I do only one a year. To be honest, I had to skip the Toronto one just because I was so overtrained. And Toronto was meant to be in October last year, but I have one in April, in literally a month. And so I want to make sure my running's good and that my strength is good. So I'm kind of toying between the idea of. I really don't want to miss this one.
- [96:09]
Adam Schafer
Yeah, this time you probably should skip it.
- [96:11]
Doug
Yeah.
- [96:11]
Adam Schafer
Are you, how old are you, Jay, if you don't mind me asking?
- [96:13]
Caller 4
I'm 27.
- [96:14]
Adam Schafer
Oh, you're so. Okay. You're this. It's really important you start to really prioritize your health because what's going to start to happen is the signals that you're noticing now are going to start to get loud over the next few years and you don't want to be.
- [96:29]
Caller 4
Already became very loud.
- [96:30]
Adam Schafer
Yeah, well, they get louder. Like, you start to get. Your hormones will crash and then you.
- [96:35]
Caller 4
Oh, that's already happened. Trust me, that's already happened.
- [96:37]
Adam Schafer
Yeah, well, it gets worse. You have youth on your side, so. And when it gets worse, it's like, like we've worked with many people like this. Like, I have crushing fatigue, depression, anxiety. What is wrong with me? I'm getting sick all the time. I can't figure it out. And then it's like a six month get your health back process. I'm telling you, in probably two or three months, you'll turn the ship around. If you, if you do, if you're. If you're brave enough to do kind of what we're recommending, which is probably going to mean you're going to skip this competition, but it's going to set you up for the future. It's gonna, it's not gonna take away what you love. It'll get taken away from you if you don't. Was what I'm trying to say.
- [97:16]
Sal DeStefano
You could absolutely go back to training for this.
- [97:18]
Doug
We're just once a year. It's like, that's not, that's not Unreasonable. It's just like leading up to that and being reasonable, building your body back up, getting the strength involved, the endurance part of it is, is the quickest to adapt. So that's something like, you know, three months given time of like ramping that back up, up, you know, next year, if you could decide to kind of do that again, would be a totally reasonable.
- [97:39]
Sal DeStefano
Jay, did you tell us what you do for work? What do you do for work?
- [97:42]
Caller 4
So I'm a materials developer for a sportswear brand, so I'm constantly around sports all the time.
- [97:48]
Adam Schafer
Okay, nice.
- [97:49]
Sal DeStefano
Sounds like.
- [97:49]
Doug
Cool.
- [97:50]
Adam Schafer
Yeah, yeah, yeah, it's great. Do you want one of our coaches to call you just so you can kind of see what that looks like? Because I, I, yeah, I think that would be good.
- [97:57]
Caller 4
I think. Thank you. I, I do definitely need accountability because I'm good with discipline, but I'm not good with discipline of rest days.
- [98:03]
Sal DeStefano
Yeah, that's why, by the way, that's exactly why I said that. I mean, there's no doubt in my mind you've got the athletic mindset to go do something, go get it. Like, you've got that. Like, you would be the client that I'm constantly having to talk to be like, you're fine. We need a rest today. Relax. Don't worry about that one or two pounds you saw on the scale you're doing perfect. You're right where that's the type of conversation you're going to hear from your trainer is more of that. I don't think you need someone to motivate you to go to the gym or do anymore more. It's more so talking to you. Stay in your ear and stay in, yeah, staying in your ear and making sure that you don't allow yourself to revert back to kind of old habits and stuff like that. So I, I'll have, I'll have our head trainer give you a call and kind of talk through what we would probably do with you and see if we could help you out, bare minimum. Stay in touch with us. Let us help you out through this.
- [98:46]
Adam Schafer
Process, send you a program, the one that I think, if you follow it, I think will be a good idea. That would be Maps, Anabolic. And I'm going to put you in our forum as well. 15 at the very least. Least. Yeah. Just. You're asking a lot.
- [98:59]
Sal DeStefano
Well, I think 15 is not. I think you're giving her something to do every day versus giving her only three days.
- [99:03]
Adam Schafer
Okay, we'll send you master.
- [99:05]
Sal DeStefano
I think that's a better. That's a better approach.
- [99:06]
Adam Schafer
Okay.
- [99:07]
Sal DeStefano
That would be ideal.
- [99:09]
Caller 4
Yeah.
- [99:09]
Adam Schafer
Thank you.
- [99:09]
Caller 4
And what do you think of Hyrox overall as a sport? I find being a quote unquote hybrid athlete is so counterintuitive because you want to be fast, but you want to be strong. And it's very difficult for someone like me that loses weight. You know, if I'm stressed for a week, I've lost weight.
- [99:23]
Adam Schafer
Yeah, it's cool. It's cool. If that's your sport, then that's fine. I, it's, it's CrossFit without a lot of the dangerous programming.
- [99:29]
Sal DeStefano
Just.
- [99:30]
Caller 4
Oh, I did used to do CrossFit.
- [99:31]
Sal DeStefano
Of course you do. It's. Yeah, of course it's a, it's a, it's a sport. So just always remember that this is what I tell all my, all my clients that love CrossFit High Rocks. Any of these things is like, I would never, ever, ever, ever tell any of my clients to do a sport to be healthy and fit. Just wouldn't. Now if you love a sport and, and, and part of the byproduct is you're strong and you can run fast, then that's cool. I think that's an extra benefit. But don't fool yourself into thinking this is a maximum performance is not the best. And we were misled on this because of covers of magazines with your favorite football player or basketball player and we talk about how great they look and it's like, that is not a healthy pursuit in order to get in shape and longevity or any of those things. It doesn't mean you can't do it and you can't pursue it. I think there's, there's, it's awesome to have that goal. But also what has happened with CrossFit high rocks that we have promoted it like it's a great way to be.
- [100:29]
Doug
Healthy and it's just muddied everything up. And honestly the, the training itself, you should be more reasonable. Building the body up for strength and then lead up to like the competition itself is the pinnacle. You don't want to mirror the competition in your training. Training. I think this is where a lot of that gets, that gets wrong in the advice. And like people put out programs that are like literally mimicking a lot of the event type intensity, which, you know, you want to save your body to actually perform at a high level for that one event. And so if you, if you kind of lead up to that, you have your big, you know, peak of training and then you come back, you scale way back down. You bring the intensity level down. Everything's moderate. You know, there, that's, that's totally reasonable.
- [101:12]
Sal DeStefano
It also just. Jade, it tends, this type of training tends to attract the person who shouldn't be doing this type of training also. It just, it does. And then, and so in, in our experience, the, when you hear us comment on high rocks or CrossFit or those things, that's why we come off that way. Not that you can't be great at that sport. And it's not awesome. I think it's phenomenal to watch. I think it's badass. Some of these athletes, what they can do, do, but it's a sport, it's a, it's a sport like football, basketball, any other sport. And when you are a very high performing athlete, you move away from health. You're just, you're, you're not healthy, you're not the healthiest. You could be, you could be much healthier. Having a much more balanced approach. And, and what we always try and communicate is the things you love, which is probably being able to run and also be strong. You can have that, you can have that and not also have to train like a hyrox athlete. Like you can get, get very strong and capable endurance wise and the, all the abilities that the sport gives you, but go about it in a way that is way healthier and better.
- [102:15]
Adam Schafer
Yeah. The irony is you're actually performing worse than you would because things are being overdone. Yeah. So you actually get better performance if you take a step back and rebuild a little bit and then go back to these seasons of training.
- [102:28]
Sal DeStefano
Proud of you for asking though. Yeah, really good, you know, proud of you.
- [102:31]
Caller 4
Thank you so much for your help.
- [102:32]
Adam Schafer
Thank you.
- [102:32]
Caller 4
I definitely take it way too seriously.
- [102:37]
Sal DeStefano
Have our guy reach out to you. Jade, hope to see you there.
- [102:39]
Caller 4
Thank you so much. I really appreciate it.
- [102:41]
Doug
Thank you.
- [102:41]
Adam Schafer
Thank you. Reminds me of Amelia Boom. I think. Totally good podcast for her to listen to was, you know, I mean, the top, she was the top athlete, you know, in ocr. One of the top female athletes.
- [102:55]
Doug
Amazing accomplishment.
- [102:56]
Adam Schafer
Injury after injury after injury, like weird stuff.
- [102:59]
Doug
She can't maintain it, can't keep up.
- [103:01]
Adam Schafer
Your body breaks down and starts to destroy itself. So. And by the way, when you look at these top athletes, they're putting out these programs, they don't train like that all the time. And they also, that's their life. So they take naps, they sleep during the day, they get all the optimal peptides and maybe hormones and all that stuff. And they're genetically gifted. So yeah, that's a tough one. Look, if you like the show, come find us on Instagram. Justin is at mindpump Justin, I'm at Mind Pump distefano and Adam's at mindpump.
- [103:27]
Justin Andrews
Adam, thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB super bundle@mindpumpmedia.com the RGB Super Bundle includes Maps, Anabolic Maps, Performance and Maps Aesthetic nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos. The RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee and you can get it now. Plus other valuable free resources@mindpumpmedia.com if you enjoy this show, please share Share the love by leaving us a five star rating and review on itunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.