2563: The Most Effective Ways to Get Those Around You to Start Working Out & More (Listener Coaching)

Summary

Podcast Summary: Mind Pump Episode 2563: "The Most Effective Ways to Get Those Around You to Start Working Out & More (Listener Coaching)"

In Episode 2563 of Mind Pump: Raw Fitness Truth, hosts Sal Di Stefano, Adam Schafer, Justin Andrews, and producer Doug Egge delve into effective strategies for motivating friends and family to embark on their fitness journeys. The episode also touches upon the benefits of creatine, advancements in artificial muscle technology, adult hobbies, and addresses listener coaching questions. Below is a comprehensive summary of the key discussions, insights, and conclusions from the episode.

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1. Influencing Loved Ones to Start Working Out

A. Leading by Example Sal emphasizes the power of being a genuine example of fitness and health. Rather than preaching or confronting, "It's the best way to influence someone is to walk it yourself in a true way that draws people to you" (02:54).

B. Avoiding Judgment and Preaching The hosts agree that confronting others about their health can create immediate resistance. Sal shares his personal experience: "It's never worked long term. The only time I've ever been able to help someone close to me is when they've come to me" (05:49). Adam adds that preaching can turn people off, drawing parallels to his experiences in the church dealing with indoctrination.

C. Building and Maintaining Relationships Maintaining a strong, non-judgmental relationship is crucial. Sal advises, "The relationship is the foundation. Be honest with compassion and empathy" (11:28). Doug shares his initial cringe-worthy attempts to motivate his father, eventually learning to focus on spending quality time rather than direct fitness interventions.

D. Inviting Appropriately to Workouts Invitations to workout should prioritize the relationship over the workout itself. Sal states, "Make it about the relationship. I just want to hang out with you" (13:28). Adam echoes this by sharing a personal anecdote about converting his partner to a sport by focusing on shared enjoyment rather than showcasing his skills (16:37).

E. Being Patient and Starting Small Patience is highlighted as the most challenging yet essential aspect. Sal mentions, "Being patient is the only thing that you have" (19:02). Adam and Sal discuss the importance of starting with small, manageable habits to avoid overwhelming the individual and ensuring long-term commitment (22:15).

Notable Quote:

Sal DiStefano (07:00): "You don't wanna be holier than thou. You wanna be the truest example."

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2. The Benefits of Creatine

The hosts transition into discussing creatine, highlighting its extensive benefits beyond muscle building. Sal remarks, "I don't think there's anything creatine won't improve" (26:32), citing studies that showcase creatine's positive effects on vascular health, cognitive function, and overall cellular energy production. Adam points out its affordability and versatility, making it accessible for various populations, including the elderly and vegans. They debunk common myths about creatine causing bloating, suggesting practical solutions like spreading out dosages to mitigate gastrointestinal discomfort.

Notable Quote:

Adam Schafer (26:03): "Nothing worse than like, the newest supplement... The benefits from creatine are so wide and so awesome and it's really inexpensive."

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3. Artificial Muscles and Future Technology

Sal introduces a study from MIT on the development of artificial muscle tissues capable of twitching and flexing in multiple directions. The discussion pivots to the ethical and philosophical implications of creating biohybrid robots and the potential societal impacts, referencing popular culture examples like Westworld and Terminator. The hosts debate the feasibility of achieving consciousness in artificial muscles and ponder the balance between technological advancement and moral considerations.

Notable Quote:

Sal DiStefano (38:03): "Scientists have figured out a way to create artificial muscles that twitch and flex. Imagine prosthetics that move naturally or enhancing robotic functionalities."

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4. Adult Collecting and Hobbies

The conversation shifts to societal perceptions of adults engaging in traditionally "childish" hobbies, such as collecting action figures or trading cards. The hosts discuss the fine line between healthy nostalgia and obsessive behavior that can strain relationships. They acknowledge the growing market for adult collectibles but caution against allowing hobbies to overshadow more important aspects of life.

Notable Quote:

Adam Schafer (53:09): "Just people listening... If you're a good person, you're not hurting anybody, you know, and you're into whatever."

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5. Listener Coaching Questions

The latter part of the episode is dedicated to addressing listener-submitted questions, providing practical advice based on the hosts' extensive experience.

A. Maintaining Protein Targets in a Caloric Deficit JoshyJ93 asks about maintaining protein intake while in a caloric deficit. Sal advises tracking calories and macros diligently, ensuring protein is prioritized in meals. Adam adds that if hitting protein targets becomes challenging without exceeding calorie limits, a reverse diet may be necessary to boost metabolic rate (60:11).

Notable Quote:

Sal DiStefano (60:43): "Higher protein intake is more beneficial in a calorie deficit to preserve muscle and promote fat loss."

B. Choosing Weight for Warm-Up Sets Matthew Reiner inquires about selecting appropriate weights for warm-ups. Sal recommends that warm-ups should feel easy yet allow for muscle connection and perfect form. Adam suggests not overthinking the weight choice, emphasizing that it's better to err on the lighter side to prepare effectively for working sets (62:53).

Notable Quote:

Sal DiStefano (63:55): "Warm-ups are about priming your muscles and CNS, especially for advanced lifters lifting heavier weights."

C. Lymphatic Drainage Vibration Plates Lana K. Jancy questions the efficacy of lymphatic drainage vibration plates. The hosts explain that while these plates can aid in muscle contraction and mobility, they offer benefits comparable to traditional exercise like walking or cycling. Sal concludes that investing in such equipment may not be worthwhile for most, recommending natural movement for optimal lymphatic health (70:20).

Notable Quote:

Adam Schafer (72:35): "It's a new hot thing but it ain't that big of a deal. If you want to improve lymph fluid, nothing beats moving your own body."

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6. Conclusion

The episode concludes with a brief mention of supplemental products and encouragement for listeners to engage with the Mind Pump community on social media. The hosts reiterate the importance of authentic, patient, and empathetic approaches in both personal and professional fitness coaching.

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Notable Takeaways:

• Authenticity Matters: Leading by example without being preachy fosters better influence on others.
• Relationships First: Building and maintaining strong relationships is key to motivating loved ones to adopt healthier lifestyles.
• Patience is Crucial: Behavioral changes, especially related to fitness and diet, take time and require sustained patience.
• Creatine is Versatile and Beneficial: Beyond muscle growth, creatine supports vascular health, cognitive function, and overall cellular energy.
• Balance in Hobbies: Engaging in nostalgic hobbies can be healthy, but excessive obsession may lead to interpersonal issues.
• Practical Listener Advice: Tailored strategies for maintaining nutrition goals and effective workout habits can significantly impact fitness journeys.

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Overall, Episode 2563 provides valuable insights into the nuanced approaches required to motivate others towards fitness, emphasizing the importance of empathy, patience, and leading by example. The hosts blend scientific knowledge with personal experiences, offering listeners both inspiration and actionable strategies for fostering healthier lifestyles within their personal circles.

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Referenced Timestamps:

• 02:54
• 05:49
• 07:00
• 11:28
• 13:28
• 16:37
• 19:02
• 22:15
• 26:03
• 26:32
• 38:03
• 53:09
• 60:11
• 60:43
• 62:53
• 63:55
• 70:20
• 72:35

Note: Timestamps correspond to the transcript sections provided and serve as reference points for where specific discussions occur within the episode.

Transcript

[Sal DiStefano]

Hey prime members, are you tired of ads interfering with your favorite podcasts? Good news. With Amazon Music, you have access to the largest catalog of ad free top podcasts included with your prime membership. To start listening, download the Amazon Music app for free or go to Amazon.com ADFreePodcasts that's Amazon.com ADFreeP Podcasts to catch up on the latest episodes without the ads.

[Justin Andrews]

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump Mind Pump with your hosts Sal Destefano, Adam Schafer and Justin Andrews.

[Sal DiStefano]

You just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode we answered listeners questions. This was after the intro though. The Intro today is 56 minutes long. In the intro we talk about fitness, science, workouts, diet, diet, fat loss, muscle building. It's a good time. By the way, if you want to ask us a question that we can pick from and answer on an episode like this, go to Instagram mindpump Media now. This episode is brought to you by some sponsors today. This episode is sponsored by Joovv. Joovv makes Red light therapy that actually works. This is the stuff you see in studies. There's a lot of red light therapy companies out there that are selling you cheap knockoffs. They don't work. Joovv is the real deal. So if you want better skin, faster recovery, higher testosterone, today we talked about less inflammation. Go to Joovv.com as J-O-O-V-V.com mindpump Use the code mindpump Get $50 off. This episode is also brought to you by Butcherbox. Butcherbox delivers high grade meat, grass fed meat to your door. They deliver chicken, pork, wild caught fish, all of it to your door at great prices. And if you go to butcherbox.com mindpump new users sign up will get ground beef in every box for the lifetime of their subscription plus $20 off. You got to use Mind Pump the code Mind Pump at checkout. We also have a sale this month, Maps Performance and Maps performance advanced, both 50% off. If you're interested, go to maps fitnessproducts.com and then use the code 3-50 for the discount. All right, here comes the show. One of the most challenging things to go through when you're into fitness and health is having a loved one or friend spiral downward with poor health or obesity or lack of activity. You want to help them so bad, we're going to talk about the most effective way to convert them Most of us screw this up and turn them in the wrong direction. Let's go.

[Adam Schafer]

Do you guys still struggle with this, or is this something that you've. You've honed in on your ability to be better at?

[Sal DiStefano]

A lot better. Sometimes it's a struggle, I think. Let's start. Well, I'll start with the first one, and then we'll kind of talk about how tough this is. But the first, most important thing that I figured out, took me forever, was to be the best, truest example of fitness and health. Yeah.

[Doug]

So that I can beat that.

[Sal DiStefano]

Yeah. It's like, it's. It's. The best way to influence someone is to walk it yourself in a true way that draws people to you. In other words, not an egotistical way. Not a. But, like, what does health really look like? It looks like good energy. It looks like consistency. It looks like your habits while you're around them. That's one of the most important ways or most effective ways to bring people over. But to back up, it is very hard to see people decline in health.

[Doug]

Yeah.

[Sal DiStefano]

And the urge to shake them and.

[Doug]

Preach to them, confront them and.

[Sal DiStefano]

And yes.

[Doug]

You know, tell them, like, all these things they're doing are so wrong. And it's just. That's such a hard. I mean, it's just walls immediately get built 100%.

[Adam Schafer]

I feel like I piece this together pretty early. I know. I. Very, very early. I struggled a little bit, and I think a lot of times it was just because I was so excited about what I was learning and not being very aware of what I sounded like or how I might have been turning other people off. But it quickly came kind of full circle for me because I experienced this a lot growing up in the church with people trying to indoctrinate other people with their religion or their beliefs. And I just always thought it was so interesting, the. The hypocrisy of it. And. And so quickly I made that connection, like, oh, this is how I used to feel about people, like, constantly preaching at you or trying to convert people. And it's like the first thing that you do. It's just human nature to look at that person and all the flaws that's.

[Sal DiStefano]

Right.

[Adam Schafer]

In what they do. And so it's like, oh, that's not much different with me talking to somebody about how to live a healthier lifestyle. What I have to recognize is immediately they're going to look at all the whole, oh, I saw you drinking a Diet Coke yesterday. What are you talking about? I haven't seen you work out in a week. Like, you know that that's gonna. That's right away how they think. And so if that's true and just like in religion or trying to get someone to understand or see your side of beliefism, the best way to do it is to be such a shining example that people ask questions, that they go, man, there's just something different about you lately, Sal. What is it? And then you have the opportunity to go, well, you know, I've been working on my. My walk with Christ, and it's just changed me. And then I can. You can talk to them about. And the same thing goes for fitness. It's just like, you want to get to a place where you exude health so much that people are just like, man, how do you do it? Or. And then. Then you have the opportunity.

[Sal DiStefano]

I've never successfully helped any friend or family member because I approach them and in preach to them about fitness. It's never worked. Now, I can be convincing. I'm one of the best salespeople around. Anybody will tell you, and I can convince them to start. Never worked long term. The only time I've ever, ever, ever been able to help someone close to me.

[Adam Schafer]

When they come to you is when.

[Sal DiStefano]

They'Ve come to me and asked me.

[Adam Schafer]

Yep.

[Sal DiStefano]

It's never been me going to them. And the reason why they came to ask me was because they knew I was in fitness. They saw that I had good energy. They would comment on, you know, how I looked, or, you know, oh, you're always so happy, man. You got great energy. Or, you know, we're at these parties and everybody's eating all this other stuff, and I notice you, you know, you don't make these choices. You don't make a big deal about it. You just kind of eat a particular way. Is that really hard for you? You know, sometimes it will start like that. Like, man, how do you turn down pizza all the time? You know, and, you know, I would talk to them about it, and it was. The invitation was from them. It wasn't for me. Or should I say the invitation was for me, but it was. It was very subtle. It was more like me. And again, the true example of this is not being the hyper fanatic or the person no one relates to. Okay? So, you know, if you're like, if you're canceling birthday parties, if you're showing up at parties with all your food, if you're being that weirdo, you're probably not gonna get. You might get some questions, but you're not gonna get a lot of people who are on the fence. They're gonna be like, I don't wanna be like that guy. Like, he doesn't even show up to parties.

[Doug]

And you don't wanna be holier than thou.

[Sal DiStefano]

He's obsessed. You know, you wanna be the truest example. And what that means is when you look at health in its entirety. Yeah, it represents health. Means you look a particular way. That's obvious. Let's put that aside. It means you're in a better mood. It means that you've got. It means that you just seem to look like you feel genuinely better or well, all the time. And so that is absolute number one is to be that example. If you're not that example that I'm talking about, then nothing else will work.

[Doug]

I mean, I can literally look back and like, even listening to this conversation, I could think about my progress with my dad, because that's the. That's. I've had so many interactions where I've tried different methods. And it's been really cringe in the beginning because I felt like we had this rapport. Like, even, you know, somehow sometimes like when. When you're with your friends and your. Your. Your male buddies too, you. You jab at certain things and I'll come by and I'll slap them in the stomach and, you know, and I call him a big fat ass.

[Sal DiStefano]

Yeah, yeah.

[Doug]

And you know, and that didn't work. And we try. The next thing, I'm like, it's like green juice. And he's just like, you know, and I'm just like, oh, you're such a big baby. And you know, so now I'm like, okay, that's not working. And so start softening it up. And literally I just abandoned all like, you know, trying to, to infuse or like, I guess I try. I tried to like, get there as much as possible. I'm like, I'm available. Here's all these exercises like you could be doing. And like. And it's so cringe, dude. And I know it's terrible approach, but I want to, you know, highlight example of like. Like, we're all kind of like, if it's somebody that close to you, you will kind of like think that, oh, maybe I can just do it this way.

[Sal DiStefano]

It's hard because you have a family member. This one, it gets real hard. Okay, okay, fine. They look unhealthy. They're overweight. Okay, that can be tough. You love them. Doesn't look good. Here's where it gets really Hard. A health issue happens. Yeah, this is when I would crack.

[Adam Schafer]

And, you know, know what they need to do.

[Sal DiStefano]

And if it's someone really, like, I still have challenges with this with my parents, because obviously I love my parents more than anything. And my mom will say, oh, my. You know, my back is really hurting. And I'm just like, oh, I want to tell you what I think you need to do, because I know I have the answer. Or my dad's like, man, I've been feeling really bad. I've really had low energy lately, you know, and it's really. That's when it gets really tough, is when there's a health issue, but you fight the urge and you just be the example. And then that takes us to the next one, which is. This is just as big as the first one. You don't judge ever, ever, ever, ever. When they have a health issue, when they're eating like garbage, when they're making a terrible decision, the opportunity will pop up where it's going to feel very appropriate to judge. Like, they'll come to you and they'll say, oh, man, you know, I feel like garbage. I think I need to quit smoking. Oh, real easy opportunity for me to be like, yeah, you know, or you could just say, man, that's real tough. Smoking could be really, really difficult. Let me know if you need any help, you know, type of deal. Don't judge ever. Because when you appear to be the judge, it invokes shame. People turn away from that. Even if it motivates them initially, they'll eventually turn away from that.

[Adam Schafer]

You, you learn this on your way to becoming a good trainer because you. This is how you treat clients. I've talked about it before. Like, I'm. I'm so aware and sensitive of this that a lot of times when I'm trying to give direct advice to a client, I'll even speak in. In generalizations like, oh, yeah, a lot of people struggle with this.

[Sal DiStefano]

Or I had a friend who. Yeah.

[Adam Schafer]

Or I had a. I had. I had a client before who. This is what. But I'm really talking to them because I'm trying to be very sensitive to what their struggle and also not them. Not alienate them. Like, oh, you do that. You're like, make them feel all alone. Make. Let them feel like, hey, it's totally normal. A lot of people struggle with that.

[Sal DiStefano]

Which is true.

[Adam Schafer]

And it is. You're not. You're not lying. You're being honest. But I think it's such an important skill to me of becoming A good trainer is that ability because you see so many different types of clients. It's even more important when you're trying to convince a family member to come that way is that they already know that you're the family trainer, you know, so they already put you in this different category. The last thing you want to do is make them feel even less of you and making them feel that you not only understand or maybe you struggle to with similar things to humanize your totally.

[Sal DiStefano]

So. So, you know, to back up a little bit the, your best chances at influencing anyone is what kind of relationship you have with them. Damage that relationship and your opportunity to influence them is gone. So number one is there is the relationship. Now, this doesn't mean you coddle. So I want to be very clear. This doesn't mean you lie. It just means you can be. You're honest with compassion and empathy. So let's say you're, we'll start with the first one. You're a great example. Then somebody comes to you, it's your, it's your mom, it's your dad, it's your spouse, and they say, hey, man, I feel like crap. I think I need to change my diet. You can be very honest and say something like, that's a, that's going to be tough. I, I definitely think that's one of the reasons why you feel like crap. That's going to be a tough one. A lot of people struggle with that. Like, that's how you approach it. Not like I've been telling you it's your diet or. Yeah. What do you, don't you just encourage them? Yeah, it's, it's, it's the non judgment, honest truth, not the I'm gonna make you feel like crap because I told you so, which is very, look at, it's very tough to do when you, you know, again, I talk about my parents because this happens with my parents. When my, you know, my dad hurts his back and he comes to me, I want to tell him, yeah, yeah. You know why you hurt your back? Because of this stuff that I told you that you didn't do, type of deal. You know, it's, it's very easy to do that. What it does is it damages the relationship and it makes it less likely for them to ever come to you again with any of that stuff. And as a trainer, I'm so glad you said that, Adam. Because what you see as a trainer, if your client feels judged, is they stop telling you the whole truth.

[Adam Schafer]

That's right.

[Doug]

Yeah.

[Sal DiStefano]

If they don't feel judged, and they feel compassion. They'll tell you everything, and then you can really help them. And then you can really help them. The next thing to do is when it gets. When it becomes appropriate. Invite them to do it with you, to spend time with them, but make it appropriate. Here's a mistake. Sometimes trainers make or people make fitness people make. They'll invite the person and they'll beat the crap out of them in a workout, or they'll invite them for a workout and make it about the workout. It's not about the workout. It's about the relationship. So what I'm trying to do when I. When somebody comes to me and we're doing great and I did a good job not judging them, and then I say, hey, you know what? You want to call me on Saturday? Let me come work out with me on Saturday. First off, they're going to say this. Oh, I can't do that. I'm going to get my book. No, no, no, no. I. I know what I'm doing. I'll take you through. It'll be fun. You know what? To be honest with you, I just want to hang out with you. So it's about the relationship. I just want to hang out with you, and we'll do some stuff. Then when they come, it's not about the workout. First of all, one workout's not gonna do anything for them anyway. No matter how great you make the workout, it's not gonna change anything. I'm gonna make it about the time. Can I make this enjoyable for them in a way to where they want to try it again? That's the most important thing. And what that might look like is a walk. I have experiences with this with family members where they finally show up. They come to the gym. They're expecting me to beat them up in the gym. We do a little bit of mobility work, and then we go outside. Like, what are we doing? Nothing. I just want to go on a walk. Why? Well, walking is great. Plus, I want to hang out with you. And it really fosters a relationship where they're going to come back and do this with you. This is especially important for spouses. This is where it gets real difficult. When you have a spouse who's gaining lots of weight or is out of shape, you invite them to come work out with you. It is not about the workout. It is about the relationship. Make it as appropriate as possible.

[Doug]

And I think, too. And I kind of went a little ridiculous with my dad. Like, I've gotten a lot better but you know, what I learned was I need to spend more. If I'm that concerned, I need to actually spend more time. And that's not directly around fitness and nutrition and all that stuff. I need to spend that time so I can have that space so then he can actually ask me questions. And I'm not coming in with this constant energy of, like, well, what are you doing? And like, asking and probing. It's more like being available and then also getting back into, like, things that we used to enjoy doing together. So we'll go to, like, car shows, we'll do active things. I'm trying to get them out of the house, you know, and there is some strategy to that, but really it's the amount of time spent. It creates and fosters a better environment to then start talking about these things.

[Adam Schafer]

This is such an underrated tip and overlooked because the fitness person who tries to get somebody to go to the gym tends to want to either impress them or show them a crazy workout. And so they go into it with the wrong. And if your desired outcome is you're trying to win this family or friend over into a better way of taking care of themselves, you know, blasting them in the workout or impressing them to show them how strong you are totally alienates them. Yeah. Is not serving your goal. If. And so to your point. Point. This is why I think it's such an underrated tip. Is like, it purely is. Is my goal is that they enjoy this process even if we ended up only doing one exercise or just going for a walk. It's that I want them to see how easy it is for them to move this way or move in this direction of a healthier lifestyle. It doesn't need to be this overly complicated workout or what you love to do. Right. Because you love Soul Cycle or you love this class that you take. Like, oh, I want to. No, it's like, that's not the best approach to trying to win them over. And so I think this is a really important.

[Sal DiStefano]

I'm so glad you said that, Adam, because here's another challenge with the inviting for time spent. Don't invite them to a important workout that you have because you're going to set. You need to sacrifice your workout for the relationship. In other words, don't invite them to back day. You know, yeah, I'm going to do my workout on Wednesday anyway. Come along. Well, are you going to keep. Are you going to do your normal workout? If you are, don't invite your beginner family member because you're Going to make them feel like they don't belong. So my best approach with this was this was always to invite them to something that was outside of my workout so I didn't have to sacrifice my workout. It was all about them. Had nothing to do with what I'm trying to do with my body or trying myself. That whole impress them thing, that can definitely happen, especially if you want to show them how great it seems. All you're going to do is make them feel like they can't do that. Like, I don't. I don't belong here.

[Adam Schafer]

You know, it reminds me the. One of the first formal dates that Katrina and I ever did when we first met each other. I took her snowboarding. And she had bad experiences in the past doing it. Other boyfriends and friends have tried to get her to snowboard. And I was just saying, no, no, no, come. We'll have a good. We'll have a good time. And, you know, long story short, you know, I converted her over to be somebody who rides. And she loves it. And she talks about that day all the time, just about what a great experience it was for her. But it was. She never saw how good I was. You know, I never got to ride in front of her, impress her. We never did anything I really wanted to do that day. We spent most of the time on one little section the entire. But it was just. Yeah, it was about her and her experience and us having a great time. And we probably spent a lot more time talking and joking and laughing than we did even riding. But that was such an important moment to get her to want to do that again and then to eventually fall in love with the sport. And I knew that from my experience being a trainer and understanding that, that if. And she will talk about it was like, you know, you didn't. It doesn't bother you that we didn't know. I don't mind at all. I want to do this with you. I want to be here with you, and I want to enjoy this. That's why I invited you. And that's. This is a great day for me too. Her feeling that way gave her that space and opportunity to then want to pursue it further. I feel like that's very similar to this workout analogy that you're giving is just like, you go to bring someone in there. This is not your. Your workout. This is not about what you like to do or showing them anything. It's literally about them having a good experience. And being aware of that is so important to how you set the table. For this person and their experience with the gym, totally.

[Sal DiStefano]

Next is. This, by the way, is the. Of all the things we're going to talk about, this is the most challenging, is to be patient. Because you're going to do this stuff that we're saying, and then you're going to wait three months, six months, a year, five years, 10 years sometime. You're going to wait a long time, and then sometimes it never happens, which I'm going to tell you right now. Any other way wouldn't have made it happen either. Or sometimes it just takes a long time. You got to be patient. The other way doesn't work. We know that for a fact. It's not going to work. Being patient is the only thing that you have. And it takes a long time. It takes. I have family members that took three years, by the way. This is a tip for trainers. I had clients. When I got good at being a trainer, when I got really good at helping people develop a relationship with fitness that lasted for the rest of their life, I'd have clients that hired me to lose 30 pounds, and it would take them three or four years. It wasn't because it took three or four years to lose 30 pounds. It took them three or four years to finally figure out and commit to the stuff that got the weight off. Now that entire time they're with me and I'm patient and I'm not judging, and I'm being honest and being empathetic, and still they're showing up. And then they figured it out, and three months later they lost, you know, £30.

[Doug]

Gotta be on their terms.

[Sal DiStefano]

You gotta be very, very patient. And. And they gotta feel that you're not. It's like, yeah, they're just there, they're just fit, you know, and the next, you know, they ask you, but you gotta be patient.

[Adam Schafer]

There's a lot of misconceptions around what a fit, healthy lifestyle looks like. Um, and it's, you know, very similar, probably. Sal, you've shared openly your journey of Christianity.

[Sal DiStefano]

Yeah.

[Adam Schafer]

And it's. It wasn't just first sign. It wasn't one sign. And you're like, oh, I bought in. I'm all in. It's like, it takes several of these things a lot of times to break down your own wall that you have up about whatever that thing is. Right. So if you have a person who I don't want to. Like, I've had friends tell me, like, I don't. I don't want to be like you. Like, I don't want to Train twice a day every day.

[Sal DiStefano]

I look like a bodybuilder.

[Adam Schafer]

Yeah, I don't like, like I don't want to do that or I enjoy having drinks every now and then. I would never want. And it's like, oh, man, they have, they have no idea. They have no clue on what this really looks like. And so just by them experiencing it one time or they get one taste of it a lot of times isn't enough for them to go all in. They still have a lot of other misconceptions around what being healthy and fit looks like and the flexibility that you get from and how much better all your other aspect. And you can't just go tell them all that. You have to allow it to unfold and for them to learn that on their own time. And then, you know, and you've. I've seen the spectrum of people that it only takes two or three things and then they're bought in. And then others. To your point, it took years of having to see so many things before they finally went like, you know what? This is what's missing in my life. And then they, then they're bought in. So, yeah, you got to, you got to be patient.

[Sal DiStefano]

So you remember how patient you guys figured out? Do you remember how patient you guys had to figure out how to get with your clients? Remember the beginning, like when you first became a trainer? I lacked patience.

[Doug]

Yeah.

[Sal DiStefano]

It was like, we're doing this and.

[Doug]

You'Re trying to move them to a.

[Sal DiStefano]

Destination and how ineffective it was.

[Doug]

It's super ineffective.

[Sal DiStefano]

It's like a 0% success, the whole thing.

[Doug]

So you gotta teach them how to fish. That takes a long time.

[Sal DiStefano]

That's right. Lastly, when and if they ask, you were patient, you weren't judging. They're coming to spend some time with you. You're a great example. Now they're like, I'm ready. I need you to help me. Here's how. You could totally screw it all up. You throw everything in the kitchen sink at them. You will completely.

[Doug]

Here's your morning routine.

[Sal DiStefano]

Yeah.

[Adam Schafer]

Oh, cool.

[Sal DiStefano]

Here's. I got to write everything up for you. I got your workout. Here's your meal plan. Here's what you can do for sleep. Here's the supplements. We're going to throw away all. No, no, way too much all at once. They're going to fail. You have just destroyed them. You start slow as hell. It's literally like, oh, really? Okay, you ready to go? Okay, here's what I want you to do. I want you to walk for 15 minutes a day. That's it. Yeah. Let's just start right there. And when you feel like that's a habit, then we'll add some more stuff. Okay. And then you stay in contact with them, and then little by little, they add more things. And the things that they add are more challenging. And they build this skill around health and fitness. Slow is better always in these situations. Even if. Even if they ask you they want more, they tell you, I want more. Because they will, when they're ready, they'll tell you, well, what about diet? Can you give me a meal plan? Give me a workout? No, no, no. Start slow. That's the best possible thing you could do.

[Adam Schafer]

Yeah. This is another attribute that you develop on your, you know, journey of becoming a good trainer. You eventually figure this out. Anybody who's worth at all is anything as a good trainer, like, you had to have figured this out. You eventually. Because here's a point where you may get enough education that you have all the answers. I've got all the answers to the test, and I can help anybody as far as telling them what they need to do. But you realize over time that that's not enough. You just, you having the answers isn't enough to get everybody in shape. And it has to be on their terms, on their time, and less is more. And if I can get them to build one small habit and then I can stack that habit on it, I'll be far more successful. It's so as becoming a good trainer, you figure this out. It's no different with your family and friends. When you're helping them out. Is last thing you want to do is overwhelm them with all the things they could be doing to be fitter, healthier. And it's like, hey, let's just see if I can get them to add. And again, like, you hear this on the show, if you've been listening for a long time, like, you tend to hear us when we give advice to people that call in. It's like we pick one or two things, just go do this. We normally say that doesn't mean that there's a bunch of other things that person could do that to be healthier. And we know what those things are. But we also realize that if we can just get them to do that one thing, track their protein and show up to the gym twice a week, we know that we can move the needle so much in their life that that may be all it takes to commit them forever versus here's all the things you can be Doing with the reality that most likely they will feel fail, because most people will fail at all of that stuff. And then they think, oh, well, I can't do all those things. So I knew it wasn't for me. And then they're done 100%, so.

[Sal DiStefano]

And if you apply these things and do them well, you'll become a great evangelist for fitness. If you do them wrong, you'll be that guy or girl that not only doesn't help anybody, actually turns people off, which you see often in the fitness space. Right. You often see. Or in circles. You see in. In friend circles, that fitness person that kind of turns everybody off, makes them feel insecure. And you don't want to do that. You definitely want to do that. Anyway, I got another study on creatine. It seems like creatine does everything, doesn't it?

[Doug]

Is there another benefit they're finding?

[Sal DiStefano]

Well, I mean, there's so much. So there's. Yeah. So this study showed that creatine helped with vascular health as well. So it's also good for your blood vessels in your heart.

[Adam Schafer]

What's the. Because it volumizes the cells.

[Sal DiStefano]

Just blood vessel function.

[Adam Schafer]

Like, what? Yeah, What's. What's the mechanism at which it's doing that?

[Sal DiStefano]

You know, I. You know, I don't know. They saw a reduction in triglycerides as well. But creatine could meaningfully improve cardiovascular health markers because of that improvement in blood vessel health. And again, I'm gonna. I'm gonna say something kind of bold here. I don't think there's anything creatine won't improve.

[Doug]

Yeah.

[Sal DiStefano]

Because it helps fuel. Well, it provides more fuel to the mitochondria of all the cells of the body, thus making all the cells of the body operate.

[Adam Schafer]

And we know what everything is mitochondria. Everything is mitochondria.

[Doug]

So focus on mitochondria.

[Adam Schafer]

So if anything that makes that a little bit better is probably going to have tremendous carryover to everything else.

[Sal DiStefano]

It looks like Doug also brought up more there that it improved cardiac function and reduced risks of arrhythmia. So people who suffer arrhythmias and. Scroll down a little bit, Douglas.

[Adam Schafer]

I thought I just read a study, too, Sal. Didn't they just do a recent study that it's. It's officially confirmed now that even children under the age.

[Sal DiStefano]

No, they're actually fighting that. They're trying to make it. They're trying to say only adults should take it. And there's experts that are like, this is the dumbest thing Ever. This is safe for everybody.

[Adam Schafer]

Someone just shared a study saying that it's been confirmed, it's safe for, for all ages to take creatine.

[Sal DiStefano]

There's, there's tons of evidence to show that.

[Adam Schafer]

Yeah. But I mean, I think it's because.

[Sal DiStefano]

It was originally started and stayed in for a long. It's only recently. Yeah.

[Doug]

It's been on the performance side of things.

[Sal DiStefano]

Yeah. So it's only recently that creatine has been moved into this like longevity brain health. You know, we were initially worried about.

[Doug]

Like kidney and like it affecting that on some negative level. But that was like, I remember that was a big concern the very beginning. But that, I mean, they've pretty much proved that.

[Sal DiStefano]

Oh yeah, there's lots of studies on kidney function function.

[Adam Schafer]

It's only a matter of time before it's like a multivitamin.

[Sal DiStefano]

Oh, yeah.

[Adam Schafer]

When are we gonna have Flintstone creatine?

[Sal DiStefano]

You know, if you're elderly, if you have an elderly family member give them creatine.

[Adam Schafer]

Yeah.

[Sal DiStefano]

Like they. This is extremely beneficial to people as they're aging. It's good for women in menopause. Yeah. It's because it was relegated to sports performance and because it effectively improve sports performance. Because remember, you know, natural supplements, like non hormonal supplements, there are none that show the across the board athletic performance benefits. Yeah. You don't really see. No, nothing shows that like it outperforms everything for athletic performance, period. End of story. So because it was so effective, it was like, oh, it must be bad for you then, you know, because it's like steroids maybe or whatever. So it was in that category for so long. It's only. The literature has only really started really pointed to its longevity benefits or I should say started compiling lots of evidence for longevity. Probably last 15 years, definitely over the last 10 years. And really it's only become more mainstream like a longevity health supplement last few years where you're seeing lots of people talk about it. So I think that's why it's got that, that, you know, there's that kind of myth that surrounds stigma.

[Adam Schafer]

It does feel like though, it's, it's moved its way into all these other cats. I mean, we were just on the a call just the other day with a, you know.

[Sal DiStefano]

Menopause.

[Adam Schafer]

Yeah, menopausal perimenopausal specialist. Dr. Super Badass. Right. And she's like, oh my God, creatine. You brought up creatine. She's like, oh my God, I didn't bring that up. But that's like for sure. First thing. And I want to first. Yeah, I'm a huge fan. Huge fan. Right. So it does feel like, you know, we've, we've had many people talk to this about the cognitive benefits. We know what's for vegans. Like it does seem like it's, it's gaining a lot of traction and there's a lot of, I mean, I guess you could tell by all the brands that are popping up too. I mean look at how many creatine brands are. It's been around for so long, yet.

[Sal DiStefano]

You'Re seeing it's taken, you know how long it's taken. Well, you guys know this. Just people listening. It has taken so long for women to embrace creatine.

[Doug]

Yeah.

[Sal DiStefano]

Because the water, just because it's a muscle building supplement, you gain a few pounds, you gain a few pounds of hydration. Okay. So in other words, your muscles are fuller and rounder and firmer because that.

[Doug]

Gives you more muscle definition.

[Sal DiStefano]

Yeah, but, but so that scared women. And then supplement companies are stupid, really dumb because what they do is they try to market to fears. But what they end up doing is end up make putting authenticity around a false fear because of their stupid marketing. So what companies did is like, oh, we got to sell this to women. So we're gonna do is be like this is the creatine without bloat doesn't cause bloat.

[Doug]

So all these other ones caused it.

[Sal DiStefano]

Yeah, which, which then just reinforces this lie that you get bloated when you take creatine. By the way, if you're, if you do get gastro distress, because that can happen with creatine. For some people take smaller doses and spread them out throughout the day. That'll solve 80% of the issues some people will have with gastro distress. There is a small percentage of people that just creatine tends to bother their stomach, in which case don't take it. But everybody else, the vast majority, try it at least and see for yourself.

[Adam Schafer]

Speaking of supplements, I actually haven't brought this up to you guys. I forgot to bring this up. And you just reminded me of this. Did you guys, Are you guys aware of there's a supplement that we've promoted and we talk about that our, one of our good, good friends, Mike Matthews has openly spoke out against. And it's one of the areas that people always question. They always DM me. Well, Mike says this and you guys say that. What do you think? Do you know what it is? You know what supplement it is?

[Doug]

The fat burners no, no, he likes fabric. Yeah, yeah.

[Sal DiStefano]

That he speaks out against.

[Doug]

Yeah, out against you guys.

[Adam Schafer]

I've seen him. He's done tweets on it before and recently.

[Sal DiStefano]

Oh, collagen.

[Adam Schafer]

No, no.

[Sal DiStefano]

What?

[Adam Schafer]

EAA's.

[Doug]

Oh, yeah, yeah, yeah.

[Adam Schafer]

And it was so funny because we were on the phone, we were actually in. What made me think of this, we were talking about creatine coming out. Creatine, specifically for women and what that would look like, you know, and he's just like, yeah, if I did something like that, I would do something with like, EAS with it. And he's like, the. He starts going off on. I'm gonna start laughing. I said, bro, you know that. That's why we changed our mind. I said, we were so on the other side of that for the longest time. And I sent him over the episode that we had with. What's his name? I can't think of his name right now. Who. Who dropped all those studies on us. And so Mike is completely from Keon. Yeah, yeah, yeah. So for the audience that I get a lot of. I've had a. I don't know about you guys. I've had a lot of DMS from people that have asked me about that because it's an area where we, you know, have communicated different. And I, you know, I said, hey, listen, we were there too. There was a. For the longest time, we talked a lot of. About eaas. And, you know, first to admit when somebody comes on and, you know, breaks down studies that we weren't familiar with or shares new recent studies that have come out, then change our mind or something, that was an area that we changed our mind on. And seeing him changes. So I don't think he's publicly talked about it yet. So there's people that still. Because it wasn't that long ago that I got a message about that, well.

[Sal DiStefano]

Creatine, you know, we've been on for 10 years. I remember saying early episodes that at that point I was speculating, it's going to be good. It's good for everything. Everybody should probably take it. There's going to be benefits for. For. For most people. And now it's very clear. It's. It's like whether you work out or not, whether you're. You're into lifting weights, you do endurance training, or you just sit at a desk all day long, whether you're a vegan or an omnivore, like, it doesn't matter. It's good for you. It's like one of the. It's I can't think of a supplement.

[Doug]

That'S none of you think you're eating enough meat too? It seems that like, yeah, there's all these protective benefits to it which I trip out in terms of like, you know, head trauma and all that stuff.

[Sal DiStefano]

I'm telling you guys, okay, all the crazy crap that I've done to my body, okay, over the last 30 years, okay, I, one thing that I did right, I think protected me against all the crazy stuff that I've done.

[Adam Schafer]

Never missing creatine.

[Sal DiStefano]

I've taken creatine non stop since I was 16. It has such protective effects on organs and all this stuff. That's why sometimes I'll get blood tests. Sometimes I'm like, man, I'm still good after all those years or whatever. And I think it was that dude. I think it saved my life.

[Adam Schafer]

The.

[Sal DiStefano]

First time I took it when I was 16.

[Adam Schafer]

Thing for the consumer too, because it's a really inexpensive supplement.

[Sal DiStefano]

It's, it is.

[Adam Schafer]

And so for the audience, don't get, don't get pulled into all the different versions. Different versions and the, oh, this one's faster, better, like all the, like the most basic, generic, cheapest form of it.

[Sal DiStefano]

As long as it's pure monohydrate.

[Adam Schafer]

Yeah, pure monohydrate is the cheapest form of it you can get. And it's, it's not expensive at all. And so it's awesome that so much research has come out to support how great it is for all ages, all groups of people, no matter what the goals are. So it's like, and it's not that crazy because nothing worse than like, you know, the newest supplement or whatever we're talking about that's, you know, good for you. But then it's just like, it's also costing an arm and a leg, you know, for like little tiny benefits. The benefits from creatine are so wide and so awesome and it's really inexpensive. That's, it's great for the consumer.

[Sal DiStefano]

100. Speaking of health and stuff, Adam, I want to ask about your, your sinuses. So you so, so it was confirmed.

[Adam Schafer]

Yeah. Yeah.

[Sal DiStefano]

And don't you love having a friend like me?

[Adam Schafer]

Yeah, well, you know, it annoys me that I didn't even piece.

[Sal DiStefano]

My ego's talking right everybody.

[Adam Schafer]

I mean, I, I, I should know better. I mean when you get, you know, get influenza like that and in. It's very common to get that all the sign. I have all the symptoms of a sinus infection and yet didn't even think of it. Until you said something and I'm like, you know what? You're right. Like, that's probably exactly what happened.

[Sal DiStefano]

You know why it's hard, dude, is because this. It's a secondary infection. It's hard. A lot of people miss it because they're sick with the virus. They get better and then they get worse again. And so they can't. Like, what's going on? Why is it lingering? But yeah, all your symptoms were, you know, migraines and pain in your face and all this other stuff. And I was like, oh, dude, I think you have.

[Adam Schafer]

I'm trying to remember the last time I had a sinus infection. It's been a long time.

[Sal DiStefano]

They suck.

[Adam Schafer]

Yeah. And I forgot what it feels like.

[Sal DiStefano]

You know, my wife got one when she was a kid that went untreated and it infected her bone. She was hospitalized.

[Adam Schafer]

I didn't know that could happen.

[Sal DiStefano]

Yeah, bro, it could get real nasty.

[Adam Schafer]

Wow.

[Sal DiStefano]

Yeah. I mean, sometimes. Oftentimes they go away on their own.

[Adam Schafer]

Yeah.

[Sal DiStefano]

Believe it or not.

[Adam Schafer]

So I just. I hate taking antibiotics.

[Sal DiStefano]

Which one they put you on? Is it from icing?

[Adam Schafer]

No.

[Sal DiStefano]

Moxicillin?

[Adam Schafer]

Yeah, I think amoxicillin was what it was.

[Sal DiStefano]

So you know what else you could do to help with that? Of course.

[Adam Schafer]

No doxacillin.

[Sal DiStefano]

Okay.

[Adam Schafer]

Doxacillin. Mono.

[Sal DiStefano]

Okay.

[Adam Schafer]

That's.

[Sal DiStefano]

That one. That one causes erectile dysfunction.

[Adam Schafer]

Those. Anyways. So what. What are you saying? I could help. What could help?

[Sal DiStefano]

The juv. Light. Red light on your face.

[Adam Schafer]

Oh, really?

[Sal DiStefano]

Yep.

[Adam Schafer]

Real well. Mitochondria health.

[Sal DiStefano]

Right? Yes. And it's actually. So it's anti. Inflammatory. It'll. It'll. Actually there's. There's evidence to show that it's. That it boosts immune function and that it's antiviral, antibacterial.

[Adam Schafer]

Oh, I haven't been doing that. Yeah, I will totally.

[Sal DiStefano]

So you're on the antibiotics. So. And literally you just. You could. You could cover your eyes or not. You don't have to. And just shine the light on your face.

[Doug]

Antiviral and antibacterial.

[Sal DiStefano]

There's evidence to show that as well. But definitely anti inflammatory and immune boosting.

[Doug]

Yeah.

[Sal DiStefano]

So you just shine it on your face. The one that we have is the both is the one that goes deep and surface. So it'll go deep enough. The sinuses are pretty close to the skin. So you're going to get in there and it should make. In fact, you should notice a difference after one treatment. You should notice a little bit of pain relief.

[Adam Schafer]

It's Funny, because just the thought of sitting in front of it actually sounds good. It's like, you know, sometimes you could like, picture yourself there. I'm like, I feel like I could.

[Doug]

Have relief receiving red beams.

[Adam Schafer]

Yeah, I haven't. I haven't been. Katrina's been really good about it on it lately, but I have.

[Sal DiStefano]

She likes the skin, I'm sure.

[Adam Schafer]

Yeah.

[Sal DiStefano]

Yeah. Jessica sees that like big time.

[Doug]

That's better.

[Adam Schafer]

Yeah, she's.

[Doug]

I'd just be doing farmer blows to get rid of it.

[Sal DiStefano]

Oh, God, you're so disgusting when you do that. We go on walks. Yeah, you just blast it.

[Adam Schafer]

It's football, right?

[Doug]

Better out than in, dude.

[Sal DiStefano]

No, it's not.

[Adam Schafer]

Football thing, right?

[Sal DiStefano]

It is. Why do you guys do that? Is that like. That's like a football thing?

[Adam Schafer]

Well, because you got a helmet on, that's why.

[Sal DiStefano]

Right through your helmet.

[Adam Schafer]

Yeah, they do.

[Doug]

Oh, I got stories. I don't want to get into it, but.

[Adam Schafer]

Yeah, let's skip that.

[Sal DiStefano]

There's some.

[Doug]

There's some dudes that'll do gross things.

[Sal DiStefano]

This is disgusting. Do you know that scientists. I gotta bring up this article. Dude, this is super cool. I think Justin will love this. Scientists have figured out a way or they're starting to figure out a way to create artificial muscles. Yeah, I'm going to pull this up. Science Daily. Right. So anybody who loves studies, sciencedaily.com they'll post and you can go in different categories. Like you could look up health, fitness, sexual health, mental health.

[Doug]

Like, is this associated with that video of that robot that they actually had this exoskeletal, musculoskeletal kind of material?

[Sal DiStefano]

I don't know if that was it.

[Doug]

Yeah, because like I saw that contraction contracting and it looked like literally just stripped somebody of skin. And it was like muscle and bone.

[Sal DiStefano]

So here's. So here's what it says here. Right? So this is. This, this came out March 17th. This is from the Massachusetts of Institute Institute of Technology. So mit. Right. Smart people. The summary. Engineers developed a method to grow artificial muscle tissue that twitches and flexes in multiple coordinated directions.

[Doug]

Oh, they're growing it.

[Sal DiStefano]

Yeah. These tissues could be useful for building bio hybrid robots.

[Adam Schafer]

Oh, my God.

[Sal DiStefano]

Powered by soft artificially grown muscle fibers. Do you guys remember the movie Next Level? Do you guys remember the movie Terminator? Remember that? He comes out and you can't. You can't see that they're a terminator because it's real, real living tissue over, you know, cyber kinetic or whatever.

[Doug]

Yeah, that's exactly what this Is oh my God, converging.

[Sal DiStefano]

I think this is super cool. You know what I find that's really cool about this is that we're so smart that what we're always trying to do is figure out how to do it. But what, you know, what God did or what nature.

[Doug]

We're so smart, we try to replicate.

[Sal DiStefano]

Hey, you guys, we're getting kind of close. Yeah, we're getting kind of close.

[Doug]

Start over.

[Sal DiStefano]

You know what we see in nature, don't you find?

[Adam Schafer]

Okay, it is a bit of a, like a double edged sword or whatever, right? Or catch 22, like, because there's a part of you that wants that too. Right? Like there's a part of you that you're saying that kind of like tongue in cheek. Like the fact that we're trying to emulate what God did is probably not the smartest.

[Sal DiStefano]

Yeah, well, I mean, I think it's a great place to start.

[Doug]

It also helps you kind of learn.

[Adam Schafer]

Yeah, exactly. It's, it's also what, what gets us to understand so much more and the along the way, how much we learn, like totally. And so there's like this, I don't know, is that a catch 22? Is that big? You catch 22 in a situation like that where you're like, there's, it's like, yeah, we want it, we want you to do it, but then we also should do it.

[Sal DiStefano]

I think this is great. I don't like it when they try to create consciousness. That's where I'm like, good luck, you guys. We don't know what that is. But creating artificial muscles. Imagine the amputee.

[Doug]

Exactly.

[Sal DiStefano]

Or muscular dystrophy, you know, now you have this, this, this artificial limb that moves.

[Adam Schafer]

Just to play devil's advocate with you, if we really explore consciousness and we, and we could figure that out, imagine what that would do for things like depression and people that have psychological problems. I mean, there's so many people.

[Sal DiStefano]

That'd be great if, if philosophers and scientists for thousands of years could explain it properly, but they can't. Nobody can agree on what it is and what it constitutes. So what they're trying to do is create an idea of what they think it is, which is Frankenstein. So, I mean, muscles are different.

[Doug]

It's a trade off for sure. I mean, the more we pursue stuff like that, you find out that it actually creates more depression. It creates more problems potentially.

[Adam Schafer]

Or in the pursuit of it, you potentially unlock something too. You know, on the way there, you, you find something else.

[Doug]

You're tempered and you had like a real good counsel that was like paying attention to moral. The moral aspect of all these things which is non existent. So that's, that's my, my issue with tech is that there's no real counsel out there. That's like no slowing things down and then testing it before it's like become like, oh, maybe this is going to lead. We could play this out for years and see where this is actually going to lead and who's going to weaponize things.

[Sal DiStefano]

This.

[Doug]

You can temper it.

[Sal DiStefano]

The strength of science is also its weakness. The strength of science is its objective. There is no moral compass. There's no, you know, I don't have an opinion. That's its strength, but that's also its weakness. Because the question is never should we?

[Adam Schafer]

Well, that's, that's why I keep my. Doug, can you look up catch 22? Am I using that correctly?

[Justin Andrews]

I don't think so. It's like a two edged sword with double edged sword. So I said that catch 22 is a situation where you have like an impossible situation that you need to do X to take care of. But in order to do X you have to do the first thing. Oh, so like for example, you want to get a job.

[Adam Schafer]

Yeah.

[Justin Andrews]

But you need experience. But however to get experience you need a job.

[Adam Schafer]

So you kind of. Yeah, okay. Okay.

[Sal DiStefano]

So you're double edged sorting it.

[Adam Schafer]

I was originally. I said that then I went to catch 22. I should have just stuck with my.

[Sal DiStefano]

Or you can mix them, right?

[Justin Andrews]

Yeah, exactly.

[Doug]

I do it all the time.

[Adam Schafer]

But I mean that's what that is though, right? Because it's like you gotta throw a.

[Sal DiStefano]

Wrench in the monkey.

[Doug]

Yes, monkey in the wrench.

[Adam Schafer]

I'm glad I had you look that up because I, I know I've used that before and I'm like, I'm not.

[Sal DiStefano]

Sure before the comments are flying.

[Adam Schafer]

Yeah, of course. I gotta beat, I gotta beat everybody to what an idiot I am. I can beat you to it. It doesn't, you know. Yeah, it doesn't count.

[Sal DiStefano]

That's a great strategy. You know, I think it's cool though. I think it's really, really cool. However, let's just have some fun with this. Where could this go bad? Where could.

[Adam Schafer]

Oh God.

[Sal DiStefano]

Robots. That feel real. Oh look, this feels real. Where can I go wrong, you guys?

[Doug]

Well, we're already going to have sex with them.

[Sal DiStefano]

Yeah, that's, that's exactly.

[Adam Schafer]

That's the first thing that happens, isn't it? I mean that's like the first thing that Will happen. Yeah, sure. I mean, it already kind of is happening, right? That's already where it's.

[Doug]

Yeah, already just the artificial.

[Adam Schafer]

Isn't that where most this technology is at right now, like, as it's applicable? It's like, already it's in the porn industry, Right. Isn't that where you are already seeing these sex robots and things like that.

[Doug]

There in terms of demand?

[Sal DiStefano]

Yeah, dude, that's that. I tell you what, man. When that gets to the point where they start to really seem indistinguishable, it's gonna get twisted. It's gonna get real weird. I think Westworld. I haven't seen Westworld, but I think they explore that, right?

[Adam Schafer]

Yeah, they do, because it's a robot.

[Sal DiStefano]

Therefore there's no. No fee. I got to kill it. I can do whatever I want to. It doesn't matter.

[Doug]

Yeah, Talk about a philosophical. Yeah, you would love that. Because it really does, like, highlight human nature and like, where we tend to if.

[Sal DiStefano]

If.

[Doug]

There's no if. Yeah, if you're like, autonomous or like, you have no recourse for your actions, like, how far would you express those actions?

[Adam Schafer]

So I don't. Do you. Do you guys believe that we could ever get to it? To where it's indistinguishable?

[Sal DiStefano]

Yeah, I don't know. I don't know.

[Adam Schafer]

I don't. Because of the conscious point you make. Like, there's something about that energy. Exactly. Like, I just feel like you might look field all those things.

[Sal DiStefano]

That's what I mean.

[Adam Schafer]

But I mean, standing next to you and engaging you, I feel like I would feel a different energy about you. I don't know.

[Sal DiStefano]

I think they could trick you. I do. I think you might be tricked. I don't think people care. I don't think they want a real person. I think they want a robot.

[Doug]

Depends on the person that they program.

[Sal DiStefano]

And they're going to want a dude is going to want a woman, and he's going to program her to be what he thinks he wants.

[Doug]

What do they say? It's like 65% of groups of people. It's like you're susceptible to hypnotism and. And things like that. Where it's like you're. There's a suggestibility component to people's. So you can actually manipulate people pretty easily if you're susceptible to it.

[Adam Schafer]

It's all it's doing is. Is accelerating the inevitable process which. And we've talked about this, Here's a very similar parallel. Is that there'll become a time when anybody can have anything they want.

[Sal DiStefano]

Yep.

[Adam Schafer]

So, right. We're with 3D printers in the. In the future in that direction. Like materialistic.

[Sal DiStefano]

That'll be a scary time, by the way.

[Adam Schafer]

Right. This is the same thing. It's like you, you think you want a robot woman who does get you your beer. Does all these things tell you how awesome you are.

[Sal DiStefano]

You have to program it to be like, mad at you sometimes.

[Adam Schafer]

Right. So then, and then you get that. It's, you know, then you get that and you realize, oh, I don't like this, you know, and the beauty is in the struggle. The beauty is in the hardship. The beauty is in the overcoming those difficulties or not having having an in.

[Doug]

Perfect human being challenged.

[Sal DiStefano]

I don't know if people are gonna, I mean, maybe, yes, they'll totally figure it out, but I think there's going to be a road to that where it's going to be like, you know.

[Doug]

This is all Blade Runner stuff. You guys should rewatch.

[Sal DiStefano]

She's too agreeable. I'm going to make her less agreeable. And then like, there should be a button that makes her finally agree with me. Or I want her to argue not too much. Right. To be kind of fun. Or it's going to be too. It's going to be weird. Dude. This would be really, really. There's already people having girlfriends that don't even have a body. They're just online.

[Adam Schafer]

Well, I mean, that was. That's actually been happening for a really long time. When you think about it, when you think about the relationships now in chat rooms, you don't know who the hell is on the other side of that.

[Sal DiStefano]

That's true.

[Doug]

Well, look at. Yeah. What was that football player's name that got like, yeah, he thought she was real, you know, and turns out the dude. But, you know, like, it's, it's. That's it. I guess, like in that form, you can, you can believe that it's a real person and it. You could be a robot.

[Adam Schafer]

It does feel like it's very possible in our lifetime that we'll get answered those things that we're talking about, though, and, and our generation, or at least our kids generation will find out that having everything you possibly want or having a robot person to be exactly how you want is not what you want. And there, there is this misconception of maybe it is when it's like, it's very obvious. It's not. You know, it's like. And you will, whether you know that now or not, you'll eventually Figure that out.

[Sal DiStefano]

Speaking of weirdness. Right. So there was this, this post that went viral on, on X. And I don't like the necessarily the woman's take, but I could see where she comes from. And she said something like, you know, if you meet a man that's into collecting this and playing with that or whatever, they're not really a man, they're still a child, blah blah, blah. Right. A lot of people got pissed off. Oh, a man can't have hobbies. And I'm saying whatever.

[Adam Schafer]

Yeah.

[Doug]

But I think I can see attacker crocheting. And you know, I could see some.

[Sal DiStefano]

Of the, you know, some of that, like some of the truth in that. But. And so, and then we get an article sent by Jackie which aligned with it. So Hasbro, right? One of the largest toy companies in the world.

[Adam Schafer]

Yeah. Going after adults now.

[Sal DiStefano]

Well, do you know what percentage of their, of their revenue is for 13 and older?

[Adam Schafer]

Hasbro. Now remind me, Hasbro does gummy bears. They do. What else?

[Sal DiStefano]

No, that's hari. You always think hari boss has.

[Adam Schafer]

I don't know why that is.

[Sal DiStefano]

Yeah, every time we bought gummy bears.

[Doug]

What is like action figures.

[Adam Schafer]

So what is. Give me an example of how Hasbro play doh.

[Sal DiStefano]

Barbie. What else?

[Adam Schafer]

That's all Hasbro.

[Doug]

I thought it was a GI Joe, but maybe not.

[Adam Schafer]

Okay, so what percentage is over 13 years old?

[Sal DiStefano]

Yeah. Thirteen and older.

[Adam Schafer]

I would think 40, 10, 60%. Whoa, 60%. Yeah.

[Sal DiStefano]

And they have. And they're. And they collectibles.

[Adam Schafer]

Is that why.

[Sal DiStefano]

Well, the, the toy industry called them kid adults or kid ults. And there's a growing segment of their fan or their, their consumer base are adult adults.

[Doug]

Yeah, they're like action figures. Right. Cuz like they do like Star wars, like famous movies. Like they'll have like these like action figures that people collect.

[Sal DiStefano]

Yeah. So you're seeing lots of, you're seeing adults by Lego sets, new Nerf.

[Doug]

Yeah, the Nerf's awesome.

[Sal DiStefano]

I still that. Yeah, but come at me. Yeah. But if you invite me to your house.

[Adam Schafer]

Yeah. This is a really good discussion though because at what point does it become just like anything, right? It's the, it's the dose. That depends.

[Sal DiStefano]

Look, if you're, you're a good person, you're not hurting anybody, you know, and you're into whatever.

[Doug]

Just don't be like the 40 year old virgin version.

[Sal DiStefano]

Well, some of it's weird if you're an adult and you like My Little Pony. Yeah.

[Justin Andrews]

They have action figures, collectibles, games, all the, you know, Star wars stuff.

[Sal DiStefano]

So here. So here's the defense.

[Doug]

I have an elf action figure.

[Sal DiStefano]

If you don't play with him.

[Doug]

No, I don't. I just.

[Adam Schafer]

I mean, I. So, I mean, I collect things, so there's a lot of things that I collect. And I'm in.

[Sal DiStefano]

What's the most childish thing that you collect?

[Adam Schafer]

Cards.

[Sal DiStefano]

You still collect cards?

[Adam Schafer]

Trading cards? Yeah.

[Sal DiStefano]

You put them in big frames and stuff. You get expensive one.

[Adam Schafer]

Well, yeah, I mean, this is still. I mean, now I'm a rich, older kid, you know what I'm saying? I'm still a seven.

[Sal DiStefano]

Yeah. That gives a little.

[Adam Schafer]

That's like a young, poor me could just have the card. You know what I'm saying? Now I can put them in big plastic things and put a sign, right?

[Doug]

It's just as bad.

[Sal DiStefano]

Well, okay, let me. Let me paint the picture.

[Doug]

Stuffed animals, like. Yeah, that's a little.

[Sal DiStefano]

Let me paint a scenario. Okay. Justin invites us over. A bunch of dudes, right? Some other guys come over. Hey, guys, want to come hang out? We're going to play with my Star wars figurines. And we're playing. That's weird.

[Adam Schafer]

Yeah.

[Sal DiStefano]

Yeah, that's weird. Or you, you know, you're. Or a woman is like, hey, you know, ladies, you want to come over?

[Doug]

We're gonna play Han Solo.

[Sal DiStefano]

You're gonna play. Let's all play Barbie. That's kind of weird, dude. Well, yeah, I get the collector thing.

[Adam Schafer]

There's no argument for me on that. I mean, that was my point of, like, to what? Obsession. Are you into it? Like, I think. I think there's something really cool about things that are nostalgic to you, right? That when you were a child, like, I mean, the.

[Doug]

The.

[Adam Schafer]

The model car behind me that I put together. I mean, here's. Let me. I built that with my son, who's in Legos, into Legos right now.

[Sal DiStefano]

Well, now you win.

[Adam Schafer]

That was. That was. That was the. That was the car I had in my room as a poster. So it's. I got that toy behind me.

[Sal DiStefano]

Yes, but so it's like. Hold on, let me back up.

[Adam Schafer]

Okay.

[Sal DiStefano]

If you're a dude and you invite a woman to your house on a.

[Adam Schafer]

Date, I don't show her. And you have a. Yeah, I don't even show.

[Sal DiStefano]

You have a whole room.

[Adam Schafer]

I don't even show her those.

[Sal DiStefano]

And you have a whole room.

[Adam Schafer]

Oh, yeah.

[Sal DiStefano]

Yeah, bro, she's out of it there.

[Adam Schafer]

Yeah, she's gone, dude.

[Sal DiStefano]

Or if you're a guy and you go over a woman's house.

[Adam Schafer]

And she depends on what it is, though. Like, I don't. Okay, so you come over to my house. I have a whole room. I have a whole room dedicated to the cards and the jerseys. It's a whole room dedicated. That.

[Sal DiStefano]

Yeah, sure.

[Adam Schafer]

But that's not weird. I mean, I don't. At least. I don't think. At least I don't think, you know, maybe the audience can speak up and be like, that's weird. I don't think it's like, Katrina would never walk up there and be like, you have a problem. Like, she's like, this is cool.

[Sal DiStefano]

But she tolerates it.

[Adam Schafer]

I don't think. I think she thinks it's cool.

[Sal DiStefano]

Is she into it, too?

[Adam Schafer]

Yeah, well, she's into basketball.

[Sal DiStefano]

If you asked her, if she had the choice of that room, would she have chosen that?

[Adam Schafer]

Oh, that's a good. That's a good thing to ask. Definitely not, because that was my. Like, this is gonna be my room.

[Sal DiStefano]

Okay.

[Adam Schafer]

I'm decorating this room.

[Sal DiStefano]

All right? You can have all the other rooms.

[Adam Schafer]

I said you could do the master bedroom. You can have the living. You can have all the other choices. This room's my room.

[Doug]

Yeah, I think. Well, too, like, as long as I've been in, you know, marriage for, like, you know, we're going on, like, 13 years, so it's like, I'm gonna have my own room. I need my own space. And, like, she has her thing outside gardening and doing all these activities and hobbies and whatnot. So she recognizes I like these things. I like guitar. I like you know, having nostalgic things, you know, surrounded. But, yeah, so she's not into any of that stuff downstairs, and I don't care.

[Adam Schafer]

There's. There's definitely a weirdness with toys. Well, no, there's a. There's a point.

[Sal DiStefano]

Yes.

[Adam Schafer]

Because even the thing that I'm talking about with myself, that could get, like, okay, actually roll my best friend on the bus. Like, my best friend. Like, okay, we're. I'm into car trading cards. I'm into the Jersey collectible. Things like that. Okay. Well, he literally, on his phone is on that what's not app.

[Sal DiStefano]

Yeah.

[Adam Schafer]

Watching other grown men open boxes of cards like that to me is fudgeing too far. That's too far. And I also even see the way his wife reacts to it. Like, what the fuck are you doing? You know, saying, like, so that's too far. Like, we can both agree that we're into collecting cards. We're into that. But at what point does it. When it starts to bleed into other aspects of your life or take away through things that should be more important and valuable, that's where you cross the line.

[Sal DiStefano]

And that's why I think that that woman's post there was some. I get that women get that ick from it. You know, like you find out that a dude you're into collects a lot of toys.

[Doug]

Once you point that out, there's so many things they could point out about her. Like I was just gonna say, is.

[Adam Schafer]

There anything that we get ick we get it from? I mean, girls get ick all time for guys. Guys do all these icky things.

[Sal DiStefano]

But what would a woman be into that you'd be like, oh, stuffed animals.

[Doug]

A huge one, man.

[Sal DiStefano]

Yeah, that'd be weird, dude. A room full of stuffies.

[Doug]

Uhhuh.

[Adam Schafer]

There's some grown ass women that be animals.

[Sal DiStefano]

Yeah, there's a weirdness to that.

[Doug]

We've already offended all of them.

[Adam Schafer]

I agree. I feel like that's. I think that's equivalent to the guy who has all the. The girl who has a bunch of stuffed animals and she's 35, 40 years old.

[Doug]

Way too girly. That's like super like swirly whirly, you know, like doily. Like calm down.

[Sal DiStefano]

Unless you're a grandma. I love grandma houses with doilies and stuff. That's cute.

[Doug]

You know, I guess there just needs to be a balance, I think.

[Sal DiStefano]

Yeah.

[Doug]

You know, it can't be like.

[Adam Schafer]

Well, I mean with her obsession with belts and purses. You ever seen girls closets that go like over the top with that? I mean that can get really.

[Doug]

Sure.

[Adam Schafer]

Crazy expensive, obsessive, like.

[Sal DiStefano]

Yeah, you be careful though, dude. You got a lot of shoes. You got a lot.

[Adam Schafer]

Yeah, listen, I'm not one.

[Doug]

I was gonna bring up shoes. Adam has a.

[Adam Schafer]

Yeah. I mean, I don't know. I think about this stuff. I think it's. I think it's an interesting conversation because.

[Sal DiStefano]

It'S just interesting that that market is so. It's exploding, it's growing. They're like making Lego sets for adults. They're making toys because adults want to play with.

[Doug]

People are just kind of like finding their way back to things in their childhood they really liked, appreciated. And maybe it's like a little overkill.

[Sal DiStefano]

Because you know what you do with that. Can I just tell everybody right now I'm going to sound like an asshole. When you have kids, that's when you do that. If you're a grown single man, that's.

[Doug]

The best way to do it.

[Sal DiStefano]

And you're doing it with your own. It's like you got to grow up, you have kids.

[Adam Schafer]

That's a really good point, Sal, because I would have. I mean, I've only had a son for five years. I had never bought a Lego set and put together a Lego. The only reason why I bought that car and built that car was to do that with him. And I would have never done that had he not already been into Legos because it was like, oh, you're into Legos, Cool. They actually make. These are these collector cars that I like these cars. Let's do this together. It made sense. Yeah. Whereas I, I wouldn't have ordered that and put that together.

[Sal DiStefano]

Is an interesting one though, because they have some that are so complex that there's like a degree.

[Adam Schafer]

Well, they're made. They're 18. And I bought Max. Max still two birthdays ago. So it's. For two years it's been up in his closet. I bought him this bowser and it says on the box. And I didn't even. I just ignored.

[Sal DiStefano]

Don't get none of those. 18 year old, bro. That is hard.

[Adam Schafer]

18 plus. It's 18 plus for. For him to do. We haven't done it yet. Two years it's been sitting in the closet. I've. I've held off on like starting it. He's about ready though now. Like, he's patient enough that I've already done some things with him that, that were for like 10 year olds and above and he'll, he'll build it over like we've done builds that taken a whole day to build.

[Sal DiStefano]

So speaking of stuff that kids like that adults like a lot. Can I tell you con conversation I had with my cousins over the weekend. So my aunt just got a new place, new house, beautiful house. We're up there and I got to see my cousin. He's got two wonderful kids, beautiful wife. Just love, love the. Oh, you guys know Alex. Love him, right? And his wife comes up to me, she goes, thank you for introducing me to the nuggets from Butcherbox. They're the best.

[Doug]

Such a hit, dude.

[Sal DiStefano]

She's like, they're the best nuggets I've ever had. I'm like, I told you. She's like, we literally eat them so much, it's embarrassing. So like, like, we eat them and the kids eat them, but we eat them all the time. Don't worry.

[Doug]

I talk about it all fighting constantly. My youngest, he eats them before I can even have a chance now, like, because he's just assuming protein.

[Sal DiStefano]

They're not just good nuggets. They're the best nuggets. I've never had nuggets.

[Adam Schafer]

So this. This happened last. The last night or the night before last, and they're gluten free. It happens a lot in the fact that you bring the nuggets up. It's funny because. So a lot of times Katrina and I will have dinner leftovers, and then sometimes, mathematically, it doesn't pan out. Perfect. Meaning. Like last night we had one of her. She makes this healthy pasta dish that I love. And there was one serving left. And then Max would normally have his nuggets for dinner. And so then it's like, oh, what is the third? What does the other person do? Do you want to. Or. And so it came. It comes down to this, like, hey, I'll have. I'll just have nuggets with Max. You order out or you do this and we're arguing over who gets the nuggets. You order out. I don't. You have the pasta or whatever like that.

[Doug]

So I've been in that predicament.

[Adam Schafer]

It's happened a couple times. I mean, isn't that normal? It's got to happen to everybody else. Where you, like, have a odd number.

[Sal DiStefano]

I'm not like a. I'm not like a bigger bag.

[Adam Schafer]

You don't want to waste it. You don't want to waste.

[Sal DiStefano]

I'm not like a nuggets aficionado. Of course nuggets are palatable. Typically they're good, but I don't, like, seek them out. We'll get. I get like four bags every time I get my order. Because I put them in there.

[Adam Schafer]

Yeah.

[Sal DiStefano]

And I 100 will put 20 to 25 on a sheet and just. That's my meal.

[Adam Schafer]

Yeah.

[Sal DiStefano]

And just smash them. And they're gluten free and they're easy to digest. They're really good.

[Adam Schafer]

Yeah. They taste good and they sit well afterwards. I. It was a while back. It's been a while now, but I remember and I think it was because we had been eating the nuggets from butcherbox that I had like a nugget craving. And then I went through and got nuggets from McDonald's.

[Sal DiStefano]

Oh, no.

[Adam Schafer]

The same. No, bro, it is not this. You know what's so funny is your taste when you're a kid. Yes. When you're a kid. It's so weird how you get adapted to that and you don't realize it until you've been away from it. And then you have something that's way more natural tasting. And then you go have that. You're like, oh, my God, these tastes so processed chemically. This doesn't sound.

[Sal DiStefano]

You know what's weird too about McDonald's food? Especially their nuggets and their fries when they're cold. Gross. Immediately gross. Yeah, the butcher box. Nuggets. Cold, warm, hot, whatever. Always good, Always good. Because I've had them cold when we left them out.

[Adam Schafer]

I wonder what that is.

[Sal DiStefano]

And you eat them, they're good. They're still good.

[Adam Schafer]

I wonder what that is.

[Sal DiStefano]

Yeah.

[Doug]

So I don't know engineering.

[Adam Schafer]

In fact, it's more real, you know, probably closer to being more like real. Probably interesting.

[Sal DiStefano]

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[Justin Andrews]

Our first question is from JoshyJ93. How does one maintain protein targets in a caloric deficit?

[Sal DiStefano]

Eat it first. Prioritize it. Prioritizing protein is even more important in a calorie deficit than it is in a surplus. Caloric surplus actually has some protein sparing effects. In other words, if you're eating more calories than you're burning, protein becomes less, but still important. But it becomes less crucial to getting to your goals than it does in a deficit. So when you're in a deficit, it's really important at those protein targets. But the way to do it is eat it first and prioritize it. Eat it at the beginning of your meal. Make sure you hit those targets before anything else.

[Adam Schafer]

This also could be a sign that you need to reverse diet if you are in such a low calorie deficit that it's almost impossible to hit your protein. If I had a client like that, then we would reverse diet. In other words, like, let's say this is a, you know, a 200 pound guy and he wants to be down to 150 and he's only eating, you know, 1300 calories. And it's all, it's impossible to hit 200 grams of protein with 1300 calories. I mean, literally, unless you only ate chicken breasts all day long, that would be almost impossible. And so that tells me, oh, we need a reverse Diet, I need to build your metabolism up. We shouldn't even be in a cut yet because when you go into a cut, you can't even hit your protein intake. So that's something to consider if that's where this question is coming from. If it's coming from a place of, well, when I go into a calorie deficit, it's almost impossible to hit my protein intake because calories are too low.

[Sal DiStefano]

Really good point. It's not super common, but sometimes you get that, you get that really, really low calorie individual who's trying to hit protein, and if they hit their protein, they go over their calorie requirement. If you can't, if you can't hit your protein targets without going over your calories, even if it's lean protein, we got to reverse diet you and get your metabolic rate to come up a little bit. So build some muscle. But I mean, again, I'm going to emphasize this. There's even data that shows that higher than what we recommend, protein intake is more beneficial for calorie deficit. In other words, if there's some data that suggests that what we typically recommend is about a gram of protein per pound of target body weight, it might even be beneficial to go above that when you're in a calorie deficit, to really preserve muscle. And in a deficit, a high protein diet, one that, you know, hits those kind of upper limits in combination with strength training, it causes more pure fat loss than a comparable same calorie diet that's lower in protein. So it's like a very big deal and it makes a huge difference when you hit those protein targets.

[Justin Andrews]

Next question is from Matthew Reiner. How do you know what weight to choose while warming up to a working set?

[Sal DiStefano]

You know, a warmup should feel relatively easy, but allow you to connect to the muscles that you're trying to work and allow you to practice perfect form so you feel what perfect form feels like before you move into the working weight. Okay. Now ideally, a warm up looks more like priming than a practice set of that exercise. Although once you become quite advanced, a lot of really advanced lifters can prime well by practicing the exercise themselves. Like a good, you know, bench press or a good power lifter knows how to activate scapular retraction, depression and all the, you know, important things of a bench press. Whereas somebody who's relatively new, I might have to do a row cable row with lightweight to really get that scapular retraction feel before they jump into the bench press. But the weight should Feel easy. It shouldn't feel like a workout, but it also shouldn't be so easy that you don't feel like you're connecting to everything and getting yourself in the group.

[Doug]

Really just enough so you feel like there's some weight there. But for the most part you can make up for that with tension. And to, you know, work on your grip, your placement, you really like hone in on all those attributes of the mechanics of it and slow it down and, and pace it so you can emphasize just that intrinsic kind of tension that you're promoting to, to get that which is really, you're just emulating the priming sequence to your earlier point. So if you don't know how to do that specifically for you, obviously going through our, one of our compass tests will help to kind of reveal that.

[Adam Schafer]

I've always thought this. When we get asked questions like this, it's a bit overthinking, don't you think? It's like, because play out, play out the worst case scenario, they choose the weight too heavy, they choose to wait too light. And at the end of the world, at the end of the day, like what does it, is it really going to make that big of a difference?

[Doug]

No, you're probably better choosing too light.

[Adam Schafer]

Right, Right. So if it's, if, if it's pure, if it's purely a warm up set and you're not doing priming, which is what we probably prefer you do. Right. If you're a client of ours, we would prime you before doing exercise. So let's say you're not one of our clients and you're going to do a warm up set and that's your strategy to get ready to work out. Then you can't really choose too light of a way. Just do a weight that's really like slow it down, create tension like Justin's saying, and then get in your working set. But you, I think you're a bit overthinking it, you know, because even if you go a little heavy and it's now, well, it's somewhere between a warm up set and a working set. So I guess I count it now. Yeah, yeah. So, so counted then. So it's not, it's actually not that big of a deal, you know, And I think I prefer priming somebody specific to their needs than I do warm up sets per exercise.

[Sal DiStefano]

Yeah. What's interesting too about warming up or priming is when you're a beginner, you'll probably spend more time here and as you get really advanced, you spend more Time here. I mean, when you get really strong, like a really strong lifter, like somebody who's going to do squats with £500 is going to work up to £500 and it's going to look like 135, 225, 315, 405, and then £500. So you'll see that with advanced lifters where it looks like they're spending so much time warming up, but that's because the amount of weight they're lifting, it's one of the interesting things about warm ups.

[Justin Andrews]

Next question is from sav4okc thunder. I bought maps Transform. What's the best way to determine your baseline calories for the later phases? I'm not sure where to start for my calorie calculations.

[Sal DiStefano]

Yeah, so it's interesting. So we're working with that group, right, that, that transform group that is being coached by our mind pump trainers. And this was a conversation, actually that we had yesterday because some of them had been tracking. So to answer the question, first, you track your calories, track your macros for the next week or two. Don't change anything. Just eat like you normally would track. Use a tracking app like My Fitness Pal or Fat Secret. And then at the end of that week or two, you'll have a nice general average that is going to be pretty close to your baseline. In other words, you know, over seven days, I consume. I'll give you a round number. So it makes it easy. 14,000 calories. So I'll divide that by seven. My average is 2,000. That's where I'm going to start. Okay, so that's the most accurate way to do it. Now there's another way you can do it which is not nearly as accurate, but it's okay. So we had people doing this in the group because there were some people that had never tracked. And what they did is they just ate until they were full, hit their protein targets and ate the protein first. And they started there. And here's what happened to them. A lot of them lost weight the first week or two. Actually, there were two people. There were two women in particular in the group that did this. One of them, or actually both of them were like this. But when I was talking the first one, she said she ate so much junk food before, so she was eating a lot of junk food, didn't know how many calories she was eating. She went into this group and, you know, we're reverse dieting. So the advice was like, okay, you don't know where your Calories are at, you're just eating a lot of junk food. Why don't we just do this? Eat whole natural foods, hit your protein first. Make sure you're satisfied. Don't let yourself get hungry in this beginning phase. Well, she lost weight for the first week, second week, third week. So in other words she ate the first week and she was tracking. She's like, oh, I'm losing weight, I gotta add more calories. Did it the second week, still lost more calories, lost some weight, went into the third week and finally kind of plateaued. So she might have hit her, her baseline then. But that just goes to show you by the way, how many, how, how much you overeat when you eat hyper palatable processed foods or junk food. So, so when we, when we broke it down the third week, she was at 2100 calories and that and I'm like, you're probably reading more than that. Just didn't realize it. Which is pretty crazy. But to do this accurately you got.

[Adam Schafer]

To track, I mean there. And just to highlight this is that this isn't a bad situation. Like that's exactly how I handle a client like that. Like they've never tracked before. Hey, the goal I normally, the way I coach to it is I want you to eat every time you're hungry. Eat whole foods lead with protein. That's your, those are your parameters. Just eat whole foods lead with protein. I don't really care if you're having tri tip and stay. I don't. We're not going to get into getting into all the nitty gritty yet. Like literally just eat when you're hungry. Eat the protein first. Let's see where you land. Now if we measure after a week and you actually lost weight, then I'm going to bump calories again and by a couple hundred. If the same thing happens again, you lose weight again. The second week we're bumped calories and this is not a bad place to be right now. You're almost, you're almost indirectly starting the reverse diet right there. You're just starting from a little bit lower place. But to me this is the best way to figure this out. The algorithms in these apps that you know have these generic formulas to figure out body weight.

[Doug]

What's your activity never going to be accurate.

[Adam Schafer]

Yeah, you're just far better off. Eat when you're hungry, make good choices as far as whole foods, eat your protein first. And what you normally see happens in a seven day period. I know Sal gave a generic rough number but it Normally it was 2000, but what it normally looks like is 3000. One day 1500, another day 25, and then it averages at 2000. And that's actually a very good, normal way to do it because it's kind of how, what you, how you would normally eat and get an idea of, oh, my baseline then is 2,000 calories. But this is how you do this.

[Justin Andrews]

Next question is from Lana K. Jancy. What are the benefits of the newly popular lymphatic drainage vibration plates? Is it a scam?

[Adam Schafer]

Is that what they call them, lymphatic drainage plates? I didn't even know that was what they call those.

[Doug]

Yeah, because also too, I mean, they're promoting those trampolines for like similar benefits.

[Sal DiStefano]

So the lymph system moves lymph fluid through the body, through you, contracting your muscles and moving. So you know what else helps with this walking, what helps up to this exercise? Swimming, riding your bike. Like any kind of movement helps with lymphatic. And they use drainage, which is weird because it makes it sound like it's.

[Adam Schafer]

Like draining bad stuff out of your foot. Yeah, it sounds like it makes it sound like you're draining all the toxic, bad, toxic stuff out of your body.

[Sal DiStefano]

The contraction and relaxing of muscles helps pump lymph fluid, which carries, you know, immune, you know, immune cells and stuff throughout the entire body. Now, now vibration plates are very interesting now, now advertising like this. Is it a scam? I mean, I guess, I guess it kind of helps because it, it contracts your muscles a little bit. It's not going to benefit you any more than walking for, for what they're saying. But vibration plates do have value in helping you reach new depth, new ranges of motion.

[Adam Schafer]

Mobility.

[Sal DiStefano]

Yeah.

[Doug]

So like turning off the governing system totally limits you typically.

[Sal DiStefano]

Totally. So like you're trying to get into a deep squat and you're, you know, standing on your own. You can only go so far, a vibration plate because of the vibration causes your muscles to just to contract and relax just a little bit, which sends a signal to CS that your CNS that actually reduces its strength just a bit. So it actually dampens the signal enough to allow you to get into these new ranges of motion. Okay. So, you know, stretches mobility movements are pretty cool on a vibration plate. Now if you, if, if you tell me, is it worth buying one? No, because they're so expensive. So I wouldn't necessarily spend that money. But if you have that money to waste and you want to improve mobility with something that's kind of cool because they do Feel pretty cool. Like getting in a deep squat in one of them is really fascinating. Like it makes it feel like I can do it and it doesn't hurt because of the way it affects my cns.

[Doug]

I'm just not a fan of anything that requires no movement from you and it moves for you.

[Sal DiStefano]

Oh. When you just stand.

[Doug]

You know what I mean?

[Adam Schafer]

I'm not a fan of anything that cost $10,000.

[Sal DiStefano]

Little benefit.

[Adam Schafer]

At least the thigh master was like 10 bucks and all that stuff.

[Doug]

Yeah.

[Adam Schafer]

Say like, I mean there's this is, this is and I, I have some trainer friend buddies that are like into this. It's just like. And it's like a new hot thing but it's, it ain't that big of a deal. You know what I'm saying? It's. And to your point, I think it's cool. Like I have used it. There was a, a period of time when you've heard me talk about my mobility when I was really working on my squat depth and I could get down in a, as to grass squat on those plates right away even when I didn't have that ability before. And so it allowed me to kind of get down in that position which for like kind of priming and warming up my, my legs before I go squat and work on depth. Like it was great for that. That was cool. Would I spend $10,000 on one? No.

[Doug]

You know, cheaper. Is those, those vibrating balls that you use to roll on, right?

[Adam Schafer]

Oh yeah.

[Doug]

And that, I forget who makes those but I actually really enjoyed those because it's, it has that similar effect where because you know your central nervous system is really like you have knots. Right. And it's trying to protect around certain areas of you know, targeted areas and so to distract that and then actually get in there and get some deep tissue work. Sometimes vibration helps.

[Sal DiStefano]

Yeah.

[Adam Schafer]

Does that say 17,000?

[Sal DiStefano]

Yeah.

[Justin Andrews]

They have some pretty expensive ones here.

[Sal DiStefano]

How much are the cheap?

[Justin Andrews]

Not 12, 12,000. The cheapest one you can get is 1400. This is power Plate which is a.

[Sal DiStefano]

Bit of a stretch with the well known brand. Yeah.

[Doug]

Benefit wise.

[Sal DiStefano]

Yeah.

[Adam Schafer]

But they turn it into like these class things now and they're doing all kinds of stuff but you know, you.

[Sal DiStefano]

If you want your, your to improve lymph fluid moving through your body move like nothing will do it better than moving your own body.

[Adam Schafer]

By the way, the trainers that have already bought into this thing and they're, they're sold on this. Don't waste your time emailing us on trying to close us on. Well already already very aware of the research on it.

[Sal DiStefano]

And there's some really cheap ones on Amazon for like 30 bucks. Does that really vibrate though? Like effectively? I don't know. Pretty funny.

[Adam Schafer]

That's hilarious.

[Sal DiStefano]

Look, if you like the show, come find us on Instagram. Justin is at Mind Pump Justin, I'm at mind pump DiStefano Adam's at mindpump.

[Justin Andrews]

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