2564: The Top 10 All-Cause Mortality Risk Factors & More (Listener Live Coaching)

Summary

Podcast Summary: Mind Pump: Raw Fitness Truth Episode 2564: The Top 10 All-Cause Mortality Risk Factors & More (Listener Live Coaching) Release Date: March 29, 2025
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews
Producer: Doug Egge

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Overview

In Episode 2564 of Mind Pump: Raw Fitness Truth, hosts Sal Di Stefano, Adam Schafer, and Justin Andrews delve into the top ten all-cause mortality risk factors, offering science-backed insights into factors that significantly influence longevity. The episode also explores innovative exercise strategies, discusses the efficacy of certain supplements, examines public health policies related to nutrition, and features live coaching segments where listeners seek personalized advice.

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Top 10 All-Cause Mortality Risk Factors

1. Low Education ([02:34] Justin Andrews)
Contrary to popular belief, low education emerges as the leading predictor of all-cause mortality, surpassing even smoking. Justin Andrews expresses surprise, stating, "Low education over smoking."

• Discussion:
  Adam Schafer clarifies, "Low education tells a lot about your story... If you don't finish high school, you're probably in a bad situation across the board."
  Doug Egge adds, "It's correlated to risky behaviors like life of crime, drug use, etc., which all contribute to higher mortality."

2. Tobacco Use/Smoking ([04:35] Adam Schafer)
Smoking secures the second spot as a major mortality risk factor.

• Discussion:
  Justin highlights, "Tobacco use is so well studied... increases blood pressure, cancer risk, etc."
  Adam shares personal anecdotes about smoking prevalence among his vascular surgeon friends, emphasizing its detrimental health impacts.
  Doug muses on the generational shift, noting, "It's interesting to see how smoking rates may change as fewer people smoke today compared to past decades."

3. Weak Grip Strength ([08:55] Justin Andrews)
Weakness, measured through grip strength, ranks third, indicating overall frailty.

• Discussion:
  Adam states, "Weak grip strength is a proxy for overall weakness," underscoring that frailty contributes to various health risks.
  Justin adds, "All your behaviors adjust to accommodate the lack of strength."

4. Poor Diet ([09:22] Adam Schafer)
A poor dietary regimen follows, highlighting the importance of nutrition in health outcomes.

• Discussion:
  Doug finds it "wild" that poor diet outranks obesity and diabetes.
  Adam counters common perceptions by suggesting, "You're better off eating McDonald's every day as long as you're strength training," emphasizing the critical role of strength over diet alone.
  Justin concurs, "It's crazy how weakness has a higher mortality risk than poor diet."

5. Hypertension ([11:19] Justin Andrews)
High blood pressure stands as the fifth risk factor, recognized as a "silent killer."

• Discussion:
  Adam explains the challenges of managing hypertension, noting that while medication helps, it's not a complete solution.
  Justin shares a personal story about dealing with high blood pressure due to a tumor, illustrating the complexities of hypertension.

6. Household Air Pollution ([13:25] Justin Andrews)
Household air pollution takes the sixth spot, encompassing chemicals, mold, and other indoor pollutants.

• Discussion:
  Adam and Doug discuss the pervasiveness of household pollutants like Glade plugins and candles.
  Justin provides insights into the market size, "It's around $15.75 billion in 2024," highlighting the widespread use of harmful household products.
  The hosts stress the importance of air purifiers and proper ventilation in mitigating these risks.

7. Diabetes ([15:53] Justin Andrews)
Diabetes is identified as the seventh risk factor, though it ranks below more surprising factors like household air pollution.

• Discussion:
  Adam notes the unexpected ranking, saying, "Diabetes is below all those other factors, which is interesting."
  Doug reflects on the significance of low education and household pollution eclipsing diabetes in mortality risk.

8. Abdominal Obesity ([17:34] Justin Andrews)
Abdominal obesity, specifically visceral fat, is the eighth risk factor, more predictive of mortality than general obesity.

• Discussion:
  Adam explains, "Abdominal obesity is a predictor much more than just obesity," linking it to inflammation and higher risks of heart disease and diabetes.
  Justin references a study highlighting that women storing fat in lower body regions have better health outcomes.

9. Depression ([18:26] Justin Andrews)
Depression ranks ninth, acting both as a cause and a consequence of unhealthy behaviors.

• Discussion:
  Adam describes depression as a "negative feedback loop," where it discourages exercise and healthy eating, further exacerbating health issues.
  Doug emphasizes the pervasive impact of depression on perception and behavior.

10. Low Physical Activity ([19:05] Doug)
Low physical activity tops off the list as the tenth risk factor, reflecting widespread sedentary lifestyles.

• Discussion:
  Adam suggests simple strategies like walking 10,000 steps a day and scheduling quick workouts to stay active.
  The hosts advocate for integrating short, consistent bouts of exercise to enhance cognitive and physical health.

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Innovative Exercise Strategies: Trigger Sessions and Exercise Snacks

Trigger Sessions, also referred to as Exercise Snacks, are mini workout sessions spread throughout the day.

• Key Insights:
  Adam presents new data indicating that trigger sessions are more closely linked to cognitive function than total daily physical activity.
  Doug adds, "Three sets of something is a better way to position it," promoting the idea of multiple short workouts rather than one extended session.
  Justin emphasizes the superior benefits of physical activity over chemical or pill-based nootropics, stating, "There's no nootropic better than... five minutes of body weight exercises."

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Supplement Insights: Organifi and Shilajit

The hosts discuss Organifi supplements and a recent study on Shilajit.

• Organifi:

  • Promotion: Shilajit gummies are highlighted for their benefits in bone mineral density for postmenopausal women.
  • Quote: Adam mentions, "Go check them out. Use the code MINDPUMP for 20% off."

• Shilajit Study ([35:48] Adam Schafer):

  • Study Details: A randomized, double-blind, placebo-controlled trial involving postmenopausal women with osteopenia showed dose-dependent effects of Shilajit in preserving bone mineral density.
  • Discussion:
    Justin notes, "It's a good supplement for bone loss," while Doug underscores the importance of authentic sources, warning against fake or lab-made Shilajit products.

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Public Health Policies: Food Stamps and Junk Food

The episode tackles the controversial proposal to restrict food stamp (SNAP) beneficiaries from purchasing junk food like soda and candy.

• Key Points:
  Adam discusses the high consumption rates of junk food among SNAP users and its direct link to poor health outcomes.
  Doug criticizes the policy, stating, "20% of all SNAP dollars are used to purchase soda, candy, desserts, and junk foods," highlighting the detrimental impact on nutritional intake.
  Justin and Adam expose the conflict of interest, revealing how organizations like the American Heart Association opposed the bill due to funding from junk food companies.
  • Quote: Adam exclaims, "How big of a market is pure household air pollution?" in the context of discussing industrial influence on policy.

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Listener Live Coaching

The latter half of the episode features live coaching sessions where listeners seek advice on personal fitness challenges.

1. Gustavo from Colorado ([63:35] onward)

• Challenge: Weight loss journey while setting personal records (PRs) in strength training.
• Advice:
  • Adam recommends following structured programs like Maps Anabolic and focusing on consistency rather than chasing one rep maxes to reduce injury risk.
  • Doug emphasizes tracking progress through program phases rather than frequent weighing.
  • Quote: Adam advises, "Don't chase PRs; just get stronger," while Doug reinforces, "Consistency with protein intake and avoiding processed foods will get you your goal."

2. Sam from France ([75:07] onward)

• Challenge: Squat mechanics with an emphasis on unilateral training due to asymmetrical scapula retraction and limited ankle mobility.
• Advice:
  • Adam advises integrating unilateral exercises to balance strength and mobility issues.
  • He recommends avoiding the Smith machine for squats, promoting free-weight squats to enhance stability and proper form.
  • Justin suggests slow, controlled unilateral movements to address imbalances.
  • Quote: Adam states, "It's never a bad idea to do unilateral work," while Doug adds, "We might have to solve this if we see you squat."

3. Kimberly from Louisiana ([87:15] onward)

• Challenge: Experiencing low back and hip pain during squats, seeking improvement in squat mechanics.
• Advice:
  • Adam recommends focusing on mobility and possibly staying in the pre-phase of their program to perfect form before advancing.
  • Doug suggests using the private forum to receive tailored feedback and possibly engaging in unilateral training to address imbalances.
  • Justin emphasizes the importance of form over heavy weights and suggests bodyweight squats to enhance technique.
  • Quote: Adam advises, "Practice bodyweight squats and challenge your ankle mobility," while Doug encourages, "Use the forum to get personalized advice."

4. Sal DiStefano's Personal Fitness Journey ([54:16] onward)

• Challenge: Considering competition amidst a demanding schedule as a single mom and nurse, dealing with exhaustion and balancing responsibilities.
• Advice:
  • The hosts express concerns about the health implications of competing, particularly for women, citing potential hormone disruptions and the stress of balancing multiple roles.
  • Adam and Doug caution against the physical and mental toll of competition, emphasizing staying healthy over competing.
  • Justin acknowledges the motivation behind competition but agrees that health should remain the priority.
  • Quote: Doug states, "Crushing your hormones as a woman is terrible," while Adam adds, "Competing is probably one of the most unhealthy things you could do."

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Additional Discussions and Insights

1. Pyramids and Ancient Technologies ([26:16] onward)

• Topic: Exploration of newly discovered columns below the Great Pyramid and speculative theories about ancient technologies or extraterrestrial involvement.
• Discussion:
  • The hosts debate the feasibility of ancient civilizations constructing such structures without modern technology, touching upon theories involving Tesla and harnessing Earth's energy.
  • Justin finds the discovery "mind-boggling," while Adam and Doug express skepticism about the accuracy and implications of the findings.
  • They consider whether the infrastructure could function as a power plant, discussing the alignment and construction challenges of pyramidal structures.
  • Quote: Justin remarks, "It's still so mind-boggling," highlighting the mystery surrounding the pyramids.

2. Substance Use and Overdoses ([43:27] onward)

• Topic: Rising concerns over fentanyl and synthetic opioid overdoses in the United States.
• Discussion:
  • Adam presents alarming statistics: "In 2021, 107,000 Americans died of overdoses, with 71,000 of those being synthetic opioids."
  • Doug laments the lack of public awareness and policy focus compared to other societal issues, emphasizing the preventable nature of these deaths.
  • The hosts discuss the potency of fentanyl and the dangers of unintentional overdoses due to its high strength.
  • Quote: Adam states, "Nicotine itself isn't the problem; it's the tobacco," drawing a parallel to the opioid crisis's complexity.

3. Sleep and Its Omission from the Risk Factors ([08:33] onward)

• Topic: Surprise at poor sleep not being listed among the top ten risk factors.
• Discussion:
  • Doug expresses astonishment, questioning the absence of sleep as it's widely recognized for its health impacts.
  • Adam speculates on possible reasons for its omission but acknowledges its critical role in health.
  • Quote: Doug questions, "Wouldn't you think that [sleep]...?" highlighting the expectation that sleep should be a significant factor.

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Conclusion

Episode 2564 of Mind Pump: Raw Fitness Truth offers a comprehensive analysis of the top ten all-cause mortality risk factors, challenging conventional wisdom by placing low education and household air pollution above more traditionally recognized risks like smoking and poor diet. The hosts provide actionable insights into mitigating these risks through strength training, consistent exercise routines, and mindful nutrition. Additionally, the live coaching segments underscore the personalized nature of health and fitness journeys, emphasizing the importance of tailored advice over one-size-fits-all solutions. Overall, the episode serves as a valuable resource for listeners seeking to enhance their longevity and well-being through informed lifestyle choices.

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Notable Quotes:

• Justin Andrews ([02:34]): "Low education over smoking."
• Adam Schafer ([08:55]): "Weak grip strength is a proxy for overall weakness."
• Adam Schafer ([09:22]): "You're better off eating McDonald's every day as long as you're strength training."
• Adam Schafer ([15:53]): "If you have high blood pressure and you're not willing to lower it through work, blood pressure medication is a must."
• Justin Andrews ([17:34]): "Depression acts as a negative feedback loop."
• Adam Schafer ([19:05]): "Just walk 10,000 steps a day and try to get a workout in once a week."
• Adam Schafer ([35:48]): "Daily supplementation with the Shilajit extract supports bone mineral density in postmenopausal women with osteopenia."
• Adam Schafer ([43:26]): "20% of all SNAP dollars are used to purchase soda, candy, desserts, and junk foods."
• Adam Schafer ([63:35]): "Don't chase PRs; just get stronger."

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Connect with Mind Pump:

• Instagram: @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin, @mindpumpdoug
• Website: mindpumppodcast.com
• Training Protocols: mapsfitnessproducts.com

Transcript

[Sal DiStefano]

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[Adam Schafer]

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[Sal DiStefano]

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[Adam Schafer]

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, you just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode we had live callers call in. We got to help them out on air. But this was after the intro. The Intro today was 60 minutes long. In the intro we talk about fitness, studies, diet. Uh, it's a good time. By the way, if you want to be on an episode like this where you can call in, email [e-mail] this episode is brought to you by some sponsors. The first one is Organifi. They make organic supplements for health, fitness and longevity. Today we talked about their shilajit gummies. Go try them out. They have tremendous benefits. In today's episode, we talked about their benefits for bone mineral density for women in menopause. Go check them out. Go to Organifi.com that's O R-G-A-N-I F I.com use the code MINDPUMP. Get 20% off. This episode is also brought to you by Rock Recovery. These friends of ours help people through rehab. In fact, here's what they do. If you go to rockrecoverycenter.com mindpump, you fill out a form and you get a call with them and they can help you out. By the way, one person will win a 60 day scholarship where they'll get rehab covered by by Rock Recovery Center. This is a tremendous value. I think it's like valued at $50,000 or something like that. So if you or a loved one needs help with addiction, go to rockrecoverycenter.com mindpump we also have a sale this month. There's only three days left for it. Maps Performance and Maps performance advanced are 50% off. You have three days left to take advantage of this. If you're Interested, go to mapsfitnessproducts.com and then use the code MARCH50 for the discount. All right, here comes the show. All right, let's talk about the top 10 all cause mortality risks. In other words, the following things will predict your risk of dying from any cause better than almost anything else. I'll start with the first one. Believe it or not, the number one all cause mortality risk factor, the one that predicts the best low education.

[Justin Andrews]

What? Low education over smoking.

[Adam Schafer]

Over, over the rest we're going to get to all of them.

[Justin Andrews]

Okay, but low must have heard smoking.

[Adam Schafer]

Now what's interesting about this by the way, as we go through these, I think some of these cause it, but others are just predictors, in other words. So I don't think having low education makes you die sooner. I think the fact that you have low education tells a lot about your story effect to that or just it tells a lot about your story. Like if you don't finish high school, because that's what they're talking about. I see, then you're probably in a bad situation across the board.

[Justin Andrews]

Does that make sense?

[Doug]

Is that the correlation here?

[Adam Schafer]

Yes.

[Doug]

I mean it's not, is it? It's not like you have very obvious symptoms or thing because you're not the smartest person in the world. You don't put that together. It's not stuff like that, or you take the wrong medication, something like that because they all. I would think that would all follow.

[Justin Andrews]

That you don't know any better.

[Doug]

I think this will work, you know.

[Adam Schafer]

No, it's low education, not low iq.

[Doug]

Take roboteson for everything, you know, rub it on.

[Adam Schafer]

No, it's not low iq, it's low education. Intelligence and education are not the same.

[Doug]

So most likely that's pointing to like you're, you don't have access, come from a place. You don't have access to good education.

[Adam Schafer]

Or valued or you went to prison is in. Or you know, you're in a bad situation, right. Think of somebody who doesn't f. Like in modern society, right. You don't finish high school, you're probably life of crime or, or probably, right? There's a, there's a higher probability of life of crime, drug use, risky behaviors, Right, because remember, risky behaviors are all cause mortality. It's not just, you know, cancer, heart disease, heart attack. Like all those things are, will cause you to die, but so can like driving too fast, reckless overdose on drugs, right? All the crazy stuff. And I. So this is all cause mortality. I think low education is correlated to all those things. So when you run into somebody who's like yeah, you know, I dropped out, you know, my freshman year high school, there's probably a lot of other things that go along with that. Which is why that's. That's number one.

[Doug]

Probably a lot of stress that comes with that too.

[Adam Schafer]

Just everything. Everything bad for.

[Doug]

I would. I would not have guessed that.

[Adam Schafer]

Neither would have I. Yeah.

[Doug]

So number two, though, I would have guessed.

[Adam Schafer]

Yes. Tobacco.

[Doug]

I think that in fact, I've always heard that as number one.

[Adam Schafer]

Yeah.

[Doug]

I thought. I was under the impression that smoking was the. Was the number one reason for that.

[Adam Schafer]

Yeah. Tobacco is. Smoking is really bad for you. It's funny, I used to train a lot of vascular surgeons and we would get in these conversations. I used to love asking stuff about their job. And I'd say what? I One time I asked one of them, then I asked the rest of them because he gave me this answer. I said, what's the, like the number one thing they all have in common? Smoke. Because I got a huge percentage of my patients smoke. And then I asked the. Because I trained three of them and each one confirmed, oh, yeah, huge percentage.

[Doug]

You don't think there. You don't think there's a possibility that there's. We've correlated a massive. A number of people just because of the era that we kind of grew up. Because we grew up in the. In the era when it was still cool? When we were kids, it still was still cool. Everybody smoked.

[Adam Schafer]

Yeah.

[Justin Andrews]

And so TV shows and movies, they still.

[Doug]

Right. So when you go back and you do these things or like, you know, all these people that, you know, died early or whatever also smoked, it's like, well, there's a high probability because all those. I mean, you could say watching television is up there too, because so many people watch television.

[Adam Schafer]

Yeah.

[Doug]

But it's like, how do they.

[Adam Schafer]

They've linked it directly. There's so many studies on tobacco use.

[Doug]

And by the way, I'm not saying that because I think they. I think it's healthier. I'm defending whatsoever. But I just. When I hear studies like that, I'm always curious, like, well, of course you could do that. When everybody in that generation, like, it'll be interesting to see, say 30 years when a whole generation has passed, when it's no longer.

[Adam Schafer]

But there's still people that smoke.

[Doug]

Sure. That's why that. Why, that's why I think it'll be a better, more accurate number. When it's like now you're not just linking every single person die that, oh, my God, they also smoke cigarettes. Because that was such a high number.

[Adam Schafer]

Yeah. No, but we've got really good data on tobacco use, especially smoking, and increases blood Pressure, everything. Basically all cancer risk.

[Justin Andrews]

Yes.

[Adam Schafer]

So you got lung cancer, all cancer risk, diseases. Yeah. Diabetes, cognitive IMP impairment, you know, Alzheimer's, like, you name it. Smoking tobacco increases your risk of it. It's such a bad, bad thing for your health. Yeah, that. And by the way, this is, this is why the tobacco industry, they were so scared when the government finally came out and talked about these things because the data was massive.

[Doug]

What percentage of people you think smoke to mask stress?

[Adam Schafer]

Oh, to stress. Oh, to help with stress.

[Doug]

Yeah, to mask it.

[Adam Schafer]

To.

[Doug]

I'm stressed out from a rough day at work. Let me smoke some cig cigarettes. I can't wait to my break. This work sucks. I'm doing today. Let me smoke a cigarette.

[Justin Andrews]

Yeah.

[Doug]

So this, again, this is where my brain goes with stuff like this. It's like, is it the chicken or the egg? In this situation, we know how, how detrimental stress is to people. And so if you're using a, you know, coping mechanism like smoking cigarettes as your main form to de stress or to mask that, like, bigger, deeper issue you have going on, I wonder what is worse, the actual tobacco or the actual stress that you're masking, doing anything about it.

[Adam Schafer]

Well, stress is an interesting one because it itself, if it's because not all stress is bad, exercise is stress. Right. Not all stress is bad. But the kind of stress that you don't manage well leads to lots of unhealthy behaviors. Overeating, alcohol use, poor sleep, poor relationships, drug. Drug abuse in general. And then of course, tobacco use. But yeah, tobacco use itself, there are like, it's been so well studied and so well controlled that it's conclusively bad for you. Now, nicotine, this is where people get the mixed message. Nicotine itself isn't really bad for you. There might be a higher risk of certain cancers, but reduced risk of other things.

[Justin Andrews]

Insanely addictive.

[Adam Schafer]

It's just addictive.

[Justin Andrews]

Yeah.

[Adam Schafer]

But nicotine, they tied it to nicotine because nicotine is what created part of the addictive properties of tobacco. Not all of it, by the way. There's also the behavior of the smoking, but nicotine itself is not the problem. It's the tobacco that's the problem.

[Doug]

I. I don't understand how, how come sleep didn't make this list?

[Adam Schafer]

Poor sleep.

[Justin Andrews]

Yeah.

[Adam Schafer]

Yeah. Well, this is top 10.

[Doug]

I know. That's why I think it's. How did it not make top 10?

[Adam Schafer]

I don't know.

[Doug]

Wouldn't you think that. Yeah, I mean, I would, I would, I would think that over some of these, at least for sure.

[Adam Schafer]

Well, number three is this one we've talked about all the time. We've talked about weak grip strength, which is just a proxy for overall weakness. Right. Yeah.

[Justin Andrews]

You're just frail at this point.

[Adam Schafer]

Yeah. When you're. When you're just weak, when you're in that bottom, you know, quintile of percentage of people, strength wise, your. By the way, this outranked ones that people would think should outrank it, like obesity and diabetes and stuff like that. Right. Weakness. Just being frail, really. I mean, it's right under tobacco. That's how bad it is to simply not be strong.

[Justin Andrews]

All your behaviors are just to, you know, accommodate the fact that you can't. You don't have strength, you know, and you don't have the ability a lot of times. So it's just.

[Adam Schafer]

It's.

[Justin Andrews]

Again, you. You sort of create these bad habits like everywhere else because of the fact that you're lacking strength.

[Adam Schafer]

Well, it's. It outranked the next one, which is poor diet.

[Doug]

Yeah.

[Adam Schafer]

In other words.

[Doug]

That's wild when you think about it.

[Adam Schafer]

Yes.

[Doug]

In other words, you're. You're better off eating McDonald's every single day so long as you're strength training.

[Adam Schafer]

And staying than you are being weak and eating.

[Doug]

Yes.

[Adam Schafer]

A super healthy diet. Yeah, I know. Isn't that crazy?

[Doug]

That's crazy. When you think, well, this is put in perspective.

[Adam Schafer]

Personally, I think this is good news because as a trainer, we know the answer to this. But I'll ask anyway. What's harder to get somebody to change, become consistent with exercise, or fix their diet?

[Doug]

Oh, diet's harder.

[Adam Schafer]

Diet's way harder.

[Doug]

Yeah. Way harder.

[Adam Schafer]

And yet people are like, oh, it's got. You know, if I'm not gonna.

[Doug]

It's okay. If you could just. Which, by the way, is the opposite of how I thought as a young trainer.

[Adam Schafer]

Yes.

[Doug]

It's just different of different. Like, I think I remember getting frustrated with clients that I couldn't get to adhere to the diet. And, you know, young, naive me should have actually looked at this as such a massive win. Like, look at. I'm already combating. The number three reason why people die is like, they're. They're strength training, Adam. And, like, knowing how to communicate that to your clients, like, hey, it's okay. Listen, we're gonna get better at this diet. I know it's not perfect. I know you didn't hit it right. But it's okay. The fact that you're showing up to the gym and you're still. You have no idea how much better you are right now just for simply doing that. And we'll figure this diet thing out.

[Adam Schafer]

That's right. So. And it's funny because diet gets all the. The. Gets all the publicity and all the media, I think, because, well, diet is largely what makes you overweight, but weakness is higher than poor diet and higher than obesity. So, I mean, if people just strength train a couple days a week, you.

[Justin Andrews]

Know, they'll be so protective.

[Adam Schafer]

It is super productive. All right, so under poor diet, hypertension, high blood pressure. This one. This is one of the few things where there are things that modern medicine has. Has done a pretty good job of, I wouldn't say solving, but, you know, kind of.

[Justin Andrews]

Well, didn't they. Mitigating the silent killer.

[Adam Schafer]

Yeah.

[Doug]

Well, doesn't this go hand in hand with the diet, too, also, though?

[Adam Schafer]

This goes in hand with all of them. But my point with this is, let's say you have hypertension because of poor diet, you don't exercise, whatever. Just lowering your blood pressure with medication isn't the perfect solution, but it actually helps a lot.

[Justin Andrews]

Yeah, it's something.

[Adam Schafer]

Yeah. If you have high blood pressure and you're not willing to lower it through the, you know, the work, blood pressure medication is a must because it's that bad for you just by itself. So high blood pressure, that's a big one, by the way. There's a lot of, you know, bodybuilders and stuff don't even know they have.

[Justin Andrews]

Well, that's the thing. That's why a lot of people don't realize they have high blood pressure. And, you know, until you actually test it and then it's like. And so it sneaks up on you and it's really damaging.

[Adam Schafer]

You had it at one point because you had the. The.

[Justin Andrews]

Yes.

[Adam Schafer]

Overproducing adrenal hormones and stuff.

[Justin Andrews]

Yeah. So I wasn't able to absorb any potassium and because of this tumor that had grown over the top of my adrenal gland. So, yeah, it was like I was getting crazy, like, blood pressure swings and like super high in the morning.

[Doug]

That's when you work for me.

[Adam Schafer]

Right.

[Doug]

When you were doing the drinks. And we thought was it.

[Justin Andrews]

We thought it was a drinks, but it was like the tumor.

[Adam Schafer]

This guy's trying to kill me.

[Justin Andrews]

Number one, the company.

[Doug]

You got a trophy.

[Justin Andrews]

It was brutal, dude. I had, like, migraines and there's a lot of downstream effects of it, but. Yeah.

[Adam Schafer]

How high did your blood pressure get? Did you remember?

[Justin Andrews]

Oh, yeah, it was really high. I don't remember the the actual toll. But it was. Yeah, well. Well over one.

[Adam Schafer]

Yeah.

[Doug]

Did it completely alleviate it once you had the surgery? Once you did the surgery and did it.

[Justin Andrews]

Well, it took like a couple weeks and then it started, like, slowly kind of coming back to normal. But, yeah, it totally regulated. I'm like, I don't feel any effects.

[Adam Schafer]

That's crazy. My blood pressure is always really good. But there was one time it was high because I had got. I don't remember who I was arguing with. I was really mad. And then I went in to get my blood pressure test, and they're like, oh, it's really high. And I was so confused. That.

[Justin Andrews]

Or if you're anxious.

[Adam Schafer]

Yeah. Oh, I'm pissed. I'm really pissed off. So that's another thing too. Right? Next up, household air pollution.

[Doug]

This is interesting.

[Adam Schafer]

Trip off that. What?

[Doug]

Yes, in. In particular, household air pollution.

[Adam Schafer]

That's right.

[Doug]

Air pollution in general. Household air pollution, yeah.

[Justin Andrews]

You. What? What pollution? Like, what specifically?

[Adam Schafer]

Oh, chemicals, mold.

[Justin Andrews]

You know what?

[Doug]

You know what was a big one for me that, like, I'm guilty of. And I was bad with this for a long time. He's like, dude, I used to love, like, Glade plugins.

[Adam Schafer]

Oh, my God.

[Doug]

Throughout my house.

[Adam Schafer]

You were bathing in it.

[Doug]

Yes. Like, I mean, and like, never once did it cross my. I mean, this has been a long time.

[Adam Schafer]

Right?

[Doug]

But when I remember getting my place when I was in my early 20s.

[Adam Schafer]

You're such a girl sometimes.

[Doug]

Yeah. I want my house to smell hell clean also. I just. I. I love that smell. But never once I'm like, hey, I'm just breathing in all these artificial chemicals.

[Justin Andrews]

Because it's certain. That's certainly think that.

[Doug]

Yeah, yeah, I know it's certain. That thing doesn't have watermelons in it. So there's no way that it could produce that water.

[Adam Schafer]

Is that the smell, you guys?

[Doug]

Yeah, I got all. I mean, I did everything. I've. I've had all the. All the smells that you know.

[Adam Schafer]

Yeah.

[Doug]

But I mean, I mean, that's. I. I gotta imagine that's not good. And that's gotta be. I mean, Glades and Massive. How big of a company is Glade? It's got to be. And there's. What's the other one, too? There's Glade and then what's the other big one? That there's like two big competitors.

[Justin Andrews]

Johnson and Johnson.

[Doug]

Is it. They probably. They probably own them, bro.

[Justin Andrews]

I own them. Yeah.

[Doug]

Yeah. I'm curious what that market, bro, that is just pure. How big is that? Market.

[Adam Schafer]

It's huge. He's going to find out. That is pure xenoestrogens. You are just constantly breathing in chemicals that affect your body in a hormone.

[Doug]

And you're. And you're also like, you're. You're heating them up.

[Justin Andrews]

Numbers plug.

[Doug]

And you're cooking and just breathing them out.

[Adam Schafer]

Candles, too. Candles are like that. You like.

[Doug]

You know, some are okay though, right? Some candles are okay.

[Adam Schafer]

Few.

[Doug]

Yeah.

[Adam Schafer]

Few of them are okay. They all increase heavy fragrance.

[Doug]

Yeah. Let's hear Doug.

[Adam Schafer]

Supposed to be.

[Doug]

How crazy is it?

[Justin Andrews]

Yeah.

[Caller]

So it's around 15.75 billion in 2024.

[Adam Schafer]

Yeah, crazy. Yeah. I wonder why people don't know more about how bad they are for you. That's crazy. Doug, look up household air pollution. What makes up household air pollution? I'm actually curious.

[Doug]

I mean, that's got to be up there, right?

[Justin Andrews]

Yeah, like, what's the highest.

[Adam Schafer]

Yeah, I don't even count that. I don't even know if they count that in household.

[Doug]

How could they not count that?

[Adam Schafer]

Well, because I think they're counting other things. I don't think they're looking at, like.

[Doug]

Mold.

[Adam Schafer]

Yeah.

[Justin Andrews]

The market.

[Doug]

Mold would be up there.

[Adam Schafer]

Well, I mean, if you were a kid in the 80s, you guys remember going over people's houses that smoked.

[Justin Andrews]

God, yeah.

[Adam Schafer]

That was everywhere.

[Doug]

Oh, I wonder if that. Does that count? That might count.

[Adam Schafer]

Secondhand smoke.

[Justin Andrews]

What's in there?

[Caller]

Building materials, Household cleaners. Biological pollutants such as dust mites.

[Doug]

And household cleaners is going up, by the way.

[Adam Schafer]

This isn't. Out of. This is a relatively easy fix. You get an air purifier in each of your rooms or. And that takes care of a lot of it. Yeah, we have them running all the time.

[Doug]

I only have one. I only have one big one in my room.

[Adam Schafer]

Yeah, I put them in each bedroom. Yeah. Next up, diabetes. So that one's an obvious one. Right. But you know what's crazy about this? Diabetes is below all those other ones. I would have thought diabetes would have been a bigger.

[Justin Andrews]

Oh, yeah.

[Adam Schafer]

All cause mortality, risk factor. But it's lower than household air pollution, lower than low education. Interesting, right?

[Justin Andrews]

Yeah, but it's still actual medical condition, you know, it's not like an environmental toxin or something.

[Doug]

I mean, so far for me, the low education in household pollution, like, blew me away. Like, I just. If you made me make this list 10, I might have, you know, stumbled my way to most of these. I would not have put low education there. And I wouldn't have thought I would not have thought household. I mean, that household air pollution at number six to me is wild. That that's not discussed more like. And you got to think those household chemicals, like if it's a 15.7 billion dollar industry.

[Adam Schafer]

You want me to scare you guys real quick? So you know when you buy new clothing and you get in the mail.

[Doug]

Yeah.

[Adam Schafer]

Wash it before you wear it.

[Doug]

Yeah.

[Adam Schafer]

Because of the textile. Like, like microplastics to it. Yeah, wash it real quick. Especially before you put it on your kids.

[Justin Andrews]

Like that film that's on receipts.

[Adam Schafer]

I never did. I just put it, put it right on, right on my body. Underneath diabetes is abdominal obesity. Notice how specific this is. Not obesity, but visceral body fat or body fat in the abdominal region. This is a predictor of all cars mortality much more than just obesity.

[Doug]

Now is that because this also alludes to probably hormonal stuff that's going on.

[Adam Schafer]

Inflammation. It's more strongly connected to heart disease, more strongly connected to diabetes, that particular type of body fat. In fact, there was a study I brought up a long time ago on the podcast and it just came up in my feed recently that women who store body fat, particularly in their lower body, are much healthier than women who store body fat and other parts of the body. And they find higher concentrate higher. They have children with higher intelligence and they think it has to do the omega 3 fatty acid concentration in the, you know, lower. Lower body fat, lower body position, body fat, I should say. Next up, depression. This one makes a lot of sense. Yeah, I think depression, a lot of unhealthy things cause depression. And I also think depression causes a lot of unhealthy things.

[Justin Andrews]

Right.

[Adam Schafer]

It's a, this is a negative feedback loop, meaning negative feedback. You don't exercise, you, you don't eat right. You got, you know, bad life spiral effect. You're depressed, which then continues to encourage you to engage.

[Doug]

Everything bad, you're depressed. It makes everything that's going on in your life that you see it through a different lens than somebody who's, who's not depressed. This one doesn't surprise me that it's. It's up there.

[Adam Schafer]

Yeah, I would have guessed. And then last, low, low physical activity, just not being active, not moving, which is most people. This, that last one right there, I would say what percentage of Americans you say would. Would be considered low physical activity?

[Doug]

Well, this is why we, this is why we said if you, if you literally strength train once, technically once every two weeks, and you walked every day 10,000 steps, you would probably. Oh, yeah, you be ahead of 90, 90%, 95% of the population as far as overall health.

[Adam Schafer]

That's right.

[Doug]

Like, that's crazy to think that. It's like just walk 10,000 steps a day and try and get a workout in once a week if you can. If you can. But at least don't let two weeks go by without getting a lift in and you are going to go really far. Right. That's crazy.

[Adam Schafer]

I know. Speaking of activity, I got a cool study on trigger sessions. Right. Yeah, you know, the. The what? I don't know if they call them exercises.

[Doug]

Did you guys any. Wait before you move on from this list, because this is so interesting to me. Were there not anyone other ones that you thought might have made this list?

[Justin Andrews]

I would have thought, well, yeah, sleep like you said.

[Doug]

Yeah, I would have thought. Sleep. Yeah, I would have thought. How about an unhealthy marriage, an unhappy marriage, relationships.

[Adam Schafer]

That's.

[Doug]

That could be just a killer, you know.

[Adam Schafer]

Why? I wonder if that's just hard to put. Yeah, you know, it's hard to put in a stack.

[Justin Andrews]

It's all like self reported. Yeah. Like.

[Adam Schafer]

And also like, like how good a data do we have on that? Like, you know, we know we have.

[Doug]

The data on how important relationships are.

[Adam Schafer]

Yeah.

[Doug]

And so if you're in a. And how many people stay in unhappy marriages? Yeah, that's got to be a killer.

[Adam Schafer]

Yep. Well, men who don't get married, their risk of all cause mortality goes through the roof. Like men do way better when they're married for their, for their health.

[Doug]

Yeah.

[Adam Schafer]

And I think it's. What do you. Okay, let me ask you guys, why do you guys think that is? For men particularly, because for women it's a bit mixed for, for longevity. I'm not talking about satisfaction with life and all that stuff, just longevity. In particular. Men live longer when they're married, specifically. Why do you think that is?

[Justin Andrews]

Well, yeah, I think. Well, a lot of it too is getting checkups.

[Adam Schafer]

Totally.

[Justin Andrews]

You know, like, you wouldn't do it. Like, men are just like, no, I'm fine. Yeah, yeah, I'm gonna barrel through it. Like, yeah, you need that person. Like vouching.

[Adam Schafer]

Yeah, I think that's what it is.

[Justin Andrews]

Keeping you accountable.

[Adam Schafer]

You need to go check that out. Get that check.

[Justin Andrews]

I'm like that. I know that, you know, like I need that.

[Adam Schafer]

I know. We were just talking about this the other day. We're all, Weren't we all supposed to get colonoscopy?

[Doug]

It was just me. It was me the other day who found out about his sinus infection. The only reason why I did was because I could call the. Virtually.

[Adam Schafer]

Yeah.

[Doug]

Otherwise I would not have gone in. I would have just toughed it out. I'll be like, this will go. Yeah, just have some Robitussin.

[Justin Andrews]

That one bump, you know, it's like, that's looking a little weird. Just keep trying to squeeze it, cut it off, get that removed. Like, freaking out.

[Adam Schafer]

Yeah, but no, we were just talking about this. Aren't we all supposed to get. Are you supposed to get a colonoscopy when you're 40? Right.

[Doug]

I thought it was 50.

[Justin Andrews]

I mean, they. When you pushed it back, they've been looking at trying to get up right now.

[Doug]

Yeah, that's the 60 year old. He should know.

[Adam Schafer]

He's always looking for two this week.

[Doug]

Yeah, just get your.

[Adam Schafer]

No, you're. I think you're supposed to.

[Doug]

I thought it was 50. I always thought it was 50.

[Adam Schafer]

No, I'm pretty sure it's 40.

[Doug]

I'm pretty sure. 50.

[Adam Schafer]

Yeah, I know. I hope it's 50 to me a few times.

[Justin Andrews]

I don't know. Like, I'm like, I already got my prostate job.

[Caller]

45 every 10 years.

[Doug]

Wait, 45 and then every 10 years after that. Yeah.

[Adam Schafer]

Oh, so it's 45.

[Doug]

So you've done three me up.

[Caller]

No.

[Adam Schafer]

Yeah. Yeah. So they. There's a new. They do this new test, by the way, where I think it's a stool test. So before you go in for the invasive colonoscopy, there's a stool test. They test for something that if you have it, then they'll go do a colonoscopy.

[Justin Andrews]

That's what it is.

[Adam Schafer]

But what, but what sucks about it is that it can all. It's a. It can often, I think 25 or 30 of the time. I might be misquoting that. It's a miss. It's a. It's a false positive bacteria. Yes, it's a false positive. So I have a family member who got this positive and they were freaking out because it's a 70. It's actually accurate. I'm like, man, this is messed up. Now you're all stressed out and, you know, it turned out it wasn't. It wasn't. But yeah. Anyway. All right, so let's talk about trigger sessions. Can exercise snacks. I hate that they try to rename it. It's a trigger session, everybody. Can they boost cognitive function in older adults?

[Doug]

Yes.

[Adam Schafer]

Yes. New data shows that they're positively associated with cognitive function and more strongly linked to cognitive function than Total daily physical activity. In other words.

[Doug]

Whoa. Interesting. Okay, so in other words, if a.

[Adam Schafer]

Little bit all day is better than a lot once.

[Doug]

Yeah. Even if time was the same, that's time and intensity and volume was the same. You're still better off breaking up these little micro.

[Adam Schafer]

That's right. So ten three minute walks.

[Doug]

We've alluded to this already. Yes, we've talked about this. I mean you've talked about your all day workouts before. You know that there's something if you could technically break. It's funny that we've all agreed because this is what fits our, you know, our lifestyles. This, these one hour workouts on lunch or after work schedule.

[Adam Schafer]

It. Yeah.

[Doug]

That we schedule this one hour block when in reality we should have been promoting all along 15 minute micro workouts throughout the day.

[Adam Schafer]

That's right.

[Doug]

It'd be far more benefit results would be better cognitively, physically. I mean you would get.

[Adam Schafer]

So it also, it also actually. So you telling the average person to schedule 30 minute workout versus doing three 10 minute workouts or a 30 minute walk versus three 10 minute walks. Three 10 minute walks are also easier to do. Like I've done this with clients. It's harder for them to schedule out 30 minutes than it is for them to do 10 minutes three times a day.

[Justin Andrews]

Yeah.

[Adam Schafer]

So it's actually easier to be consistent and with the cognitive effects like talk about boost and productivity.

[Justin Andrews]

Yeah.

[Adam Schafer]

So taking 30 minutes out of your day to exercise will also boost productivity. But three 10 minute activity, you know, dose of activity will give you even more productivity. In other words, you want to do better at your job, you want to do better with your kids, you want to do better with whatever. These little exercise bouts throughout the day are the best way to do it.

[Doug]

Which is basically three sets of something. Yeah, three sets of something. That's a better way to position. I. I feel like the time thing people to hear time, they go, I don't know if I could break it through. I think if I told somebody it'd be fun to write a program like this where it's like it's three exercises three times a day. Three sets.

[Adam Schafer]

Yeah.

[Doug]

So it's like. And that's like. And you do that five days a week.

[Adam Schafer]

Bands or body weight? Yeah, body weight. Squats.

[Doug]

Yeah. Yeah. Here's your ideal. Get a hold of some barbells and dumbbell. Then here's your bands. In worst case, here's your body weight. So you have like three alternatives. It's like. And you just break that up and it's three set. Three sets is like, that's nothing. No, get down and do three sets real quick.

[Justin Andrews]

It's funny to me to think, like, how verse, like, these nerds are to, you know, working out, moving, when it's like, it benefits so much of your ability. It's just like. It's funny. It's like you'd rather do the biohacking, like, nootropics and. And do all these, like, chemicals and pills and things, and it's like, this would be so much more effective, be so much more productive.

[Adam Schafer]

There is no.

[Justin Andrews]

The physical part of.

[Adam Schafer]

It's like, 100. There's no nootropic better than what we just said. Like, like a five minute of body weight. Something is better than the latest and greatest. I don't know. Yeah, race, attempt, chemical or whatever.

[Doug]

Exactly.

[Adam Schafer]

Period. End of story. For your brain, for your body, and for your productivity. Wild.

[Justin Andrews]

Come on.

[Adam Schafer]

Love it.

[Justin Andrews]

Let's go.

[Adam Schafer]

All right, we got to talk about the. The pyramids.

[Doug]

Oh, we all.

[Adam Schafer]

So I sent this to Justin last week.

[Doug]

So last week. Okay. I thought this actually just came about, like, two days ago. I just came across my. My Instagram feed two days ago, and I thought, oh, my God. I thought. I actually thought. I sent to Justin. I did. I looked back. I was like, I don't know who I sent it to. I thought I'm some other random person who. I thought I was talking to Justin.

[Adam Schafer]

So this is gonna be fun dude to talk about, because this is wild. So the. The. The researchers, they're doing these briefings, and they're very. They're very confident in their findings, and they're using a technology that is able to peer through the bedrock and use AI technology to sift through the data to show what's. What's happened under.

[Justin Andrews]

Hold on. Let's think about that for a second. How crazy is that? What if you're standing there and they're scanning? Like, what does that do to you? I just thought of that. I was like, that's, like, really deep.

[Adam Schafer]

Well, what's crazy, this is what's so wild about rock. So first off, the pyramids themselves. This, everybody knows. A giant mystery. How the hell did they build the pyramids? The blocks are massive.

[Doug]

And why were they built like that in the position.

[Adam Schafer]

And they're cut.

[Justin Andrews]

Nothing else.

[Adam Schafer]

They're cut so precisely where they got the stone is so far away. How did they get it there? Then it lines up with, like, certain, you know, mathematical formulas. Like, there's. And, I don't know, all of the details. But if you, if you dig into it, it's like. Yeah, they lined them up perfectly.

[Justin Andrews]

Cylinders that go all the way down. Like four times the height of the actual pyramid.

[Adam Schafer]

Yes. So the pyramid itself is a mystery. We still argue over that. Was it aliens? Like how do they even do this? They have the technology. Even modern technology would be. It would be difficult to cut these stones out, transport them and place them on top of each other. Right?

[Justin Andrews]

Yeah.

[Adam Schafer]

Now we found these columns that go straight down into bedrock.

[Justin Andrews]

It's even more impossible to figure out like how they constructed this.

[Adam Schafer]

It's bedrock two kilometers down.

[Justin Andrews]

That's wild.

[Adam Schafer]

So there's, there's eight columns, is it?

[Doug]

Weren't they like perfect?

[Adam Schafer]

Perfect, perfect.

[Justin Andrews]

With spiraling like coils, you know, either.

[Adam Schafer]

Staircases or something that go around each of them.

[Justin Andrews]

Yeah.

[Adam Schafer]

And they reach down to these, these.

[Justin Andrews]

Two massive huge cube like blocks.

[Adam Schafer]

Yes, yeah. And they're. It's in the bedrock 2km down. So to put it in perspective, modern technology machinery today would struggle to dig, drill that and create that.

[Justin Andrews]

That's why I like, I seriously, I've been watching every video I can to try and break this down and make sense of it to me. And it's still like now it's so mind boggling.

[Doug]

Is it more realistic that it was actually built above ground and that the flood caused this coverage rock? I mean would that if you, if.

[Adam Schafer]

You know it was dug into the bedrock.

[Justin Andrews]

No. Yeah, they couldn't get that.

[Doug]

So that's not, that's not feasible. Have been on top and then like a great flood or something could have caused a coverage of something like that?

[Adam Schafer]

No, no, that would. I don't think so. It's, it's, it's definitely was dug and bored down.

[Doug]

That's really wild then.

[Adam Schafer]

But what's crazy about. Okay, so how did this happen? Because you know. Well, yeah, just the pyramids themselves. Everybody's like, how did they do it? Some people like aliens or whatever. Yeah. Speculation. Like what. Oh by the way, some people are saying Tesla talked about these being enter, like being able to harness the energy of the Earth.

[Justin Andrews]

Well, there's a theory. I don't know whose theory it is, but it looks so much more like the power plant theory.

[Adam Schafer]

Yeah.

[Justin Andrews]

Which because they have the vents and you know, it's just they're trying to kind of pin together some of their mythology where they, their spirit would leave to these different like types of constellations and like they had, you know, it was all part of their kind of religious elements and like the they're trying to. To make it like it's this tomb, and it's like, dude, there's no way this thing's a tomb now. Like, it's. It's. You can't. Like, why would they go to those depths and why would they go to this amount of work to just, like, encapsulate them? Like, it was. It looks so much like machinery, like.

[Adam Schafer]

Some kind with no electricity, no power tools. No, they're not even using. I. I don't even think they're. They're not using steel. How do they do this?

[Justin Andrews]

Well, yeah, I know. Who knows what.

[Adam Schafer]

That.

[Justin Andrews]

That's actually what materials are down, you know, in those columns. What's that? What are they made of? They don't know that yet.

[Adam Schafer]

Oh, so we know because it could.

[Justin Andrews]

Be some kind of metal.

[Doug]

So are we gonna. Are we not gonna dig it up? How are we not gonna dig that up?

[Adam Schafer]

Because Egyptologists, you would destroy the.

[Justin Andrews]

They're. They're very protective. I mean, you can't get anything done there. Yeah, it's like, already, I think somebody said that. I forget his name. Ari Hawass, the. The main, like, curator of a lot of things in Egypt. He's like. He hates Grant Hamcock. I think they're okay now. But, like, you know, anybody that has, like, some kind of different interpretation of history, you know, compared to, like, the standard timeline they created, he's like, no. So, you know, I'm sure they're gonna go a lot of, like.

[Adam Schafer]

I love the conspiracy theories that say it's aliens. And then I have my own, too, because I. Because. So it's funny, I was talking to my friends about this. I'm like, you know, because now I'm reading the Old Testament, right? And there was a couple things, the Old Testament that tripped me out. One of them was how when Moses was trying to talk to the pharaoh about releasing the Jews, he would perform these. Like, he would show him. Like, I. Like, you know, God is working with me. And one of them, like, there's one story where he, like, throws his king down and turns into a snake. Well, the Egyptian pharaoh had his own magicians that, through their kings, that also turned into snakes. Now his. Now Moses snake ate theirs, but they also turned water into blood. They also performed their own miracles. It just was that Moses was. His God was much more powerful. So I'm like, wait a minute. Are they working with demons? Like, how are they able to perform us? So I was telling my friend, I'm like, it's demon technology. He's like. That's the Christian version of aliens. I guess you're right, dude.

[Justin Andrews]

I got rebranded a while ago.

[Adam Schafer]

Yeah, dude, this all happened. It's so wild.

[Doug]

That is why I wish they would just now. I mean. Yeah, so do I. Because it's like, how. How accurate is this thing that reads through bedrock?

[Adam Schafer]

That's what some people are talking.

[Doug]

Is it. Is. Is it as accurate as our carbon dating?

[Justin Andrews]

If it is, look what it's covered in elsewhere around the world. And then you'll see because it's like it. It goes through really thick forest. It goes through, like, all kinds of layers in the ground. And they found already, like, whole cities, like Aztec cities, and they found, like, all these structures because of that technology. They wouldn't have found already. It's the same.

[Adam Schafer]

Oh, I thought it was different. Lighter.

[Justin Andrews]

Yeah. This one is like a satellite ground penetrating.

[Adam Schafer]

Okay. And they're using A.I.

[Justin Andrews]

It said to, like, to interpret the shapes. Yeah, the. The discrepancies.

[Adam Schafer]

Weird.

[Justin Andrews]

But I mean, yeah, there's speculation there for sure. But it, like, looks very similar to, like, how they found all these other, like, crazy monumental structures. So, I mean, it's. There's something there.

[Adam Schafer]

And is it. Wasn't there, like an old myth about that? Something that connected to this, like, that they're like their spirit world or something?

[Justin Andrews]

Yeah. Yeah. I have to look more into that. I don't know much about that. Yeah. Because, dude. Well, so the vents too, on the inside of it. They didn't even know those were there. And they look just like the Great Pyramid. So this isn't the Great Pyramid. This is the middle one in Giza. And so they didn't know those were there. And it shows it in the.

[Doug]

Oh, so this is only. This is only under one, but not the other ones.

[Adam Schafer]

I don't think they looked at the other ones.

[Justin Andrews]

This was the middle one.

[Adam Schafer]

Did they look at the other ones too?

[Justin Andrews]

I don't know.

[Doug]

Why would they not?

[Justin Andrews]

How would you not?

[Doug]

Yeah, well, you do one without the other ones.

[Adam Schafer]

That. That's. So only the middle one has.

[Justin Andrews]

It's only the middle one that they found so far.

[Adam Schafer]

Yeah.

[Doug]

Which. That's weird.

[Adam Schafer]

And Doug, maybe look up Tesla speculation on the pyramids. I think he said. I think Tesla himself said that. That this is a way to harness.

[Justin Andrews]

I feel like it promotes his theory because you've seen, like, how he captures energy and, like, in his Tesla coil, and then, you know, and then you see all of the obelisks and how that can actually, like, capture a lot.

[Doug]

Of did he not say it inspired him to. Did.

[Adam Schafer]

I don't know.

[Doug]

I thought. I thought I'd seen that before too.

[Adam Schafer]

I don't know. What does it say there?

[Caller]

Yeah, he thought the pyramid could actually create this massive energy field that could light up whole cities or even dark. Brighten up dark places.

[Adam Schafer]

So giant power plant, Basically, I think PG&E is preventing.

[Doug]

Well, I mean, then there's the next question. Then is. Let's say it is this crazy power plant. Well, then how did it disperse the energy out from that?

[Adam Schafer]

Like you're asking Justin to me that question. I don't know.

[Doug]

No, I know, but I mean.

[Justin Andrews]

No, that's the Tesla coil thing, right? Like, he had that experiment where he had, like, light bulbs because it was like distributing through the ground. They were able to actually screw into the ground, tap into it.

[Doug]

Oh, so you think maybe it, like, travels through the underground? Yeah, there's a prox.

[Justin Andrews]

There's like a square footage that it can reach, you know, as it emits this energy. Yeah.

[Doug]

What if. What if that. That whole thing, and it's the middle one, it was just enough to emit enough energy for the three pyramids.

[Adam Schafer]

Yeah.

[Justin Andrews]

Look at all the obelisks, you know, all around the area that could capture that. That, you know, like, who knows what they're powering.

[Adam Schafer]

That's crazy. That's so wild.

[Justin Andrews]

There's no tool that can explain, you know, how they built.

[Doug]

So this just came last week? Yeah, last week. Okay.

[Adam Schafer]

I just saw it, like, and it's going crazy.

[Doug]

Oh, yeah. I mean, I came across my. I don't even follow that. That's what I know. That's what I know is crazy is what I see it.

[Adam Schafer]

I'm like.

[Doug]

I don't even follow this stuff. I'm like, this is.

[Justin Andrews]

I keep waiting for Graham Hancock to do something to explain it out of me because I'm just like my. I have. I can't even put it together.

[Adam Schafer]

Yeah, it could also that it was there before the pyramid. They built the pyramid on top of it. It. Right. There's a theory about the. About the Sphinx.

[Justin Andrews]

I think it was so much older. Even the pyramid is the same thing.

[Adam Schafer]

Like, they just showed up.

[Justin Andrews]

They were there before the Egyptians got there. And then they wrapped a lot of the religion around these because they're so significant.

[Adam Schafer]

Interesting. Interesting. All right, I got a study. I'm going to take a left here on Shilajit. That was shared to me by our assistant Jackie. So Shilogy in this study has been shown to reduce oxidative Stress, inflammation and bone loss. So it preserves bone mineral density in postmenopausal women with osteopenia. This is a randomized, double blind, placebo controlled trial. Yeah, dude.

[Doug]

Now, independently, it's that effective or in conjunction with something, right?

[Adam Schafer]

No. Yeah. No. So 60 postmenopausal women aged 45 to 65 with osteopenia were randomized to receive one of three treatments daily for 48 weeks. So the. So it was 250 milligrams of shilajit or 500 milligrams of shilajitaT. Bone mineral density on the lumbar spine and femoral neck were measured at week zero, 24 and 48. And what it showed was that there's a dose dependent effect. In other words, the higher dose actually did a better job than lower dose.

[Justin Andrews]

Huh, huh.

[Adam Schafer]

So it helps. So daily. So the conclusion is daily supplementation with the shilajit extract supports bone mineral density in post menopausal women with osteopenia. Interesting, right? In part by attenuating the ox. The increased bone turnover, inflammation and oxidative stress that coincides with estrogen deficiency. So it's pretty cool. So osteopenia, excuse me, Shilajit is really. I mean, there were lots of studies on it to begin with, but good for bone loss. So for women, this could be a good supplement.

[Doug]

Is that a relatively new studio study?

[Adam Schafer]

Yeah, I already see when this, when this one happens, because this was.

[Doug]

Because you've known about that for a long time. I remember when we, when we first heard organifi was doing it 2022.

[Adam Schafer]

So relatively new.

[Doug]

Oh yeah. That is new.

[Adam Schafer]

Yeah. So really cool. So shilogy, good supplement. I know Organifi. There's. They keep saying this is their top seller.

[Doug]

Has it become their top seller?

[Adam Schafer]

Yeah, he says this just does really well. Wow.

[Justin Andrews]

Wow.

[Adam Schafer]

Yeah. You want to know what's funny? Of all the. So we work with a lot of partners and what we do with some of these partners is they'll, they'll, they'll clip what one of us says on the podcast when we're mentioning them and they'll use that as an ad. Okay. So a lot of our partners do this. Of all the ads that go out, this is the number one one that I get asked about as shilogy.

[Doug]

Oh, it is?

[Adam Schafer]

Yeah. I don't know what I think it may be because there's other people talking about it because it sounds exotic, I don't know. But people always come up to me and ask.

[Justin Andrews]

Yeah, I think it's just people Are unaware completely.

[Adam Schafer]

Yeah.

[Justin Andrews]

It's just kind of came that.

[Doug]

That's the ones that asked me, because I do get asked about it too, I think are just like, what is that?

[Adam Schafer]

Yeah, I think that's what.

[Doug]

Yeah, you guys talk. What are you talking about? And then they'll send me over the clip that you're talking about. And I'm like, oh, but it's an.

[Adam Schafer]

Easy supplement to take. You know, if you do the gummies, you take a few of those a day. Well, what's the dough? Actually, Doug, can you grab that bag right there? What's the serving size and how much shilajiti is in?

[Doug]

Two of them.

[Caller]

Two a day.

[Adam Schafer]

And what's what. How much. How much Prima V shilajit is in that?

[Caller]

250 milligrams.

[Adam Schafer]

There you go. So two a day or four a day? Four a day was the top dose in the study. Two a day is what's typically recommended.

[Caller]

Yeah, once or twice daily.

[Adam Schafer]

And Prima V is their source of shilajit. The thing with shilajit, I talked about this on a previous episode, is there's a lot of fakes out there or lab made. Not the same. Yeah, this is the Shilage. Like Prima V is like the best source you can find. That's.

[Doug]

I feel like that's the biggest game right now for the consumer to understand in the supplement world. I mean, this is like every, like almost every partner we have that we talk about that we like, there is a well known competitor who is just so, like sourcing everything from red light stuff that we've talked about to Sheila G. To all these types of supplements. You get a lot of these because it gets so popular. Everybody's getting it and then the margins are just okay on it. People find clever ways to either, you know, cut it to where it's not as, not as good and they can sell it for the same price or double or they're boosting. They're adding something to it that's really worthless. Doesn't even need to be in there. Just.

[Justin Andrews]

Yeah, yeah. Did you.

[Adam Schafer]

Oh, speaking of influence, like media and stuff like that, have you guys, have you guys heard about what's happening with like, food stamp? The, the, the controversy around it, how they're trying to, to eliminate the ability for people who use food stamps to spend it on junk foods in particular, like soda?

[Justin Andrews]

I have, I have heard a little bit.

[Doug]

I don't know where they're at. So pro that.

[Adam Schafer]

Yeah, so, yeah, because the data shows that, that they. People who use food stamps or You SNAP benefits will consume way more of these types of foods like soda than other people. So that's a population of high consumers of these kind of products. And that is very closely related to poor health. Right. So it's just not a good idea. So the debate is, should we make it so they have to buy healthy?

[Doug]

Well, it's also, it's a complete waste of it's empty calories.

[Adam Schafer]

Yeah.

[Doug]

So if you were like, I remember this again, not to throw my family under the bus, but I remember helping my, my, my mom out, you know, financially when I was in my early 20s and then coming home and seeing the, like, I just paid the bills. Right. Just caught up or whatever like that to help them out. And then I come back and then there's, there's like cases of sodas and bags of chips and, and cereal. Those three things are so expensive. Box, name brand cereal chip. Chips and soda are like. When you look at what you get for the dollar amount, it's just, it's junk. And it's like, man, if you're in a place in your life where you have to have food stamps to get by, okay, buying stuff like that is like you're doing a disservice to your kids and your family.

[Adam Schafer]

It's unhealthy and it's actually more expensive.

[Doug]

Yes. But you know, you're using up that, the, the amount that it's worth that you could have got chicken and steak and rice.

[Adam Schafer]

Look at the data. 20%, 20% of all snap dollars. All SNAP dollars of all SNAP dollars are used to purchase soda, candy, desserts, and junk foods.

[Doug]

See, that's, that's, that's whack, dude.

[Adam Schafer]

Yeah, yeah. Now, now you want to know what's crazy? What I think, if I'm not mistaken, I want to say maybe you can confirm this, Doug. It's one of the government. It's. It's one of the government. What are they called, like bureaucracies or whatever? I think it's American Heart Association. It might have been. Look this up. They, they went to Congress and tried to oppose this. They're trying to oppose a bill that will limit this. Okay. So of course, make that make sense. So.

[Doug]

Yeah, well, it makes sense when big food is in the pockets of government because they're, they're, they're the one donating the big money. You know what I'm saying?

[Adam Schafer]

Yeah. So Doug, put SNAP junk food take off dollars. No, yeah, just put, yeah, put that. I think it's the American Heart association or one of those so remember, this is an association.

[Justin Andrews]

There's a branch about health. And trying to educate people like that seems like a conflict of interest.

[Adam Schafer]

Yeah, Doug, put, put down. Just get rid of SNAP dollars, all that Stu. Put. Just put. What agency against SNAP junk food? I. I can't remember which one. I want to say American Heart association actually went to Congress and testified. No, no, you guys, we should not block this. We should not block. Now you want to know why?

[Justin Andrews]

Yeah. What's the justification?

[Adam Schafer]

They receive a massive amount of funding, of course. From the companies.

[Doug]

Of course.

[Adam Schafer]

That produce this junk food.

[Justin Andrews]

Of course. Yeah.

[Adam Schafer]

So you would think, who are these health agencies? That, why would they even. Why are they against.

[Justin Andrews]

It's like the Congress people are mad at Doge right now. It's the same thing. You know, it's just, you know, shining a light on the, on the scam.

[Adam Schafer]

It's crazy. It's crazy. But it's because he gets so much funding from these companies that. Yep, it is. It is the American Heart Association. Wow. Yeah.

[Justin Andrews]

That's dirty.

[Adam Schafer]

What, What a. Why they. Because they get funded. They get funded by these companies that produce all this junk food, which is pretty wild. So here's how crazy it is. You guys ready for this? So, influencers. So I just, I just saved this influencers all over social media because now that's what they do, right? They use social media. So you've got these big influencers who now are posting and trying to criticize the administration for blocking SNAP from buying junk food. And you know what they're doing? They're all doing the same cut and paste post. So that's how we're catching them. All these influencers do these posts and you know what they're doing? They're showing President Trump drawing, drinking Diet Coke. Like, oh, how dare he? He's drinking Diet Coke as a way to, like, as a way to justify. Yeah, but they're all doing the exact same posts to oppose this. That's how powerful these, these, these companies are. It's so wild. So do you think it's so much propaganda.

[Doug]

So you think it's not going to pass?

[Adam Schafer]

I don't know. Know. I hope it.

[Doug]

Yeah, I hope it does too. I think that's, I mean, the fact that 20. Almost a quarter of that money, total garbage to nothing. But I'm hurting. Candy, soda, chips. That's terrible.

[Adam Schafer]

We're hurting people. Yes, I know.

[Justin Andrews]

And what would be a hard transition, but it benefits their health. So it's like, it's a tough, like.

[Doug]

Pill and there's Only when you get.

[Justin Andrews]

When you get outside me to change their behaviors.

[Doug]

When you get those food stamps too, they're valued at a certain dollar amount too. And so you could just get, get so much more rice and steak and chicken and beans and things that your, your kids and family needs for survival that are far more valuable nutritionally than wasting a percentage of that on sodas and candy. And I mean, that's crazy.

[Adam Schafer]

Oh, look at that. They, they, they retracted their opposition because they got blasted. That's why they got hammered for, for opposing it. So they retracted their opposition. Good. Said I don't trust any of these agencies. Wow.

[Doug]

That's all this is March 20th.

[Justin Andrews]

This was just the year of revealing all of that.

[Adam Schafer]

I know.

[Justin Andrews]

It's like it hard evidence now. We all knew anyway.

[Adam Schafer]

It's crazy. All right, so I got some, some, some stats for you guys. We're going to talk about our friends at Rock Recovery. They, they do, they do rehab and they sponsor, they sponsor a listener or a family member listener to go over and get rehab for, you know, for alcohol, drug addiction, whatever. In fact, they sent us a crazy video of a woman.

[Doug]

Yeah.

[Adam Schafer]

Who.

[Doug]

What a crazy story, huh?

[Adam Schafer]

Yeah, crazy.

[Doug]

She was literally, what, two miles from them. She hurt, she listened. Major listener of the show, has a son, I believe, that was going through it that she was struggling with. And she thought, you know what? I'm gonna just look into these people. She was already committed, like she was gonna fly to. She thought it would be over here in California and then pulls up real rock and find out two miles from her house. What are the chances of that?

[Adam Schafer]

Crazy.

[Doug]

So, so she literally went down there, right. Was knocking on the door.

[Adam Schafer]

Yes. Ye. They're, they're sponsoring her son and helping him out, which is really cool. And we're getting updates. So I have without getting too, too much detail because I don't, I don't know if this person wants to me to talk about, but somebody I know, someone close who just overdosed on fentanyl. They didn't die, but they did od. And I. You keep hearing about this, right. So I brought up stats on fentol that are just. Oh, wow, bro, this is a scary situation.

[Doug]

Well, it's one of the, okay, drug overdoses, Fentanyl in particular and oxycontin and all your opiates are up there with one of the number one causes of death. Bro.

[Adam Schafer]

It's okay. So it's, it's in 20, 21, 107, 000Americans died of overdoses. The highest total ever recorded.

[Justin Andrews]

Crazy.

[Adam Schafer]

71, 000 of those. Yeah. So of. Of just overdoses, 71, 000 of them were synthetic opioids. Opiates. So out of the 107,000Americans who died of overdoses, the vast majority were fentanyl and opiates.

[Doug]

You know, the saddest part about this, Sal, and this is not to devalue or speak that like some of these other tragic things that we've seen happen, or there's shootings or major issues where we lose, you know, hundreds of people at that. But it's crazy to me that there's. There's certain things that make the news that go viral that we're all arguing and debating about is just how. And we're just. So just. Then you have something like this quietly going on behind the scenes, just death after death after death of something that can be controlled. It's something that we allow to. Allow in here and allow to happen and just kind of. We turn a blind eye to it and we focus on all these other tragic things that are also happening in our society. But when you think about how many people that's claiming it pales into comparison of any of these other. Other tragic things that we make a big deal about. We make big deals about these things where we lose 10 or 15 people or whatever like that, and we make it all political and it turns into this left right thing, and it's this all. Meanwhile, hundreds of thousands of people are dying from this.

[Adam Schafer]

So. And I. I. So I didn't know this. I knew fentanyl was really powerful. Synthetic opioid. Opioid. But it's 50 to 100 times stronger than heroin. I didn't know that.

[Justin Andrews]

Yeah.

[Adam Schafer]

That's crazy. It's. It's. That's. It's crazy how powerful it is, and it's exploding. I'm looking at the data.

[Doug]

Well, that's the reason. Right. Because what's happening is that you have these people that are addicted to opiates, and so you need a fraction of the amount of the fit.

[Adam Schafer]

It's basically they're. They're either. Either they stopped for a while, went back and didn't know the right dose.

[Doug]

Yeah.

[Adam Schafer]

Or they. They didn't know it had fentanyl. They thought it was their typical whatever and it was so strong that it. That it killed them. Yeah. That's crazy. Yeah. Scary. And then, you know, you hear stories about kids that they're at a party and they're trying to, you know, they're taking advantage pill yeah. Thinking they're gonna, you know, we're gonna have a good time.

[Justin Andrews]

Yeah.

[Adam Schafer]

And they're, you know, high school kids that are dying. I know there was one nearby that.

[Justin Andrews]

That I gotta be real careful anymore. There's got to be some kind of test that. You know how they used to have, like, something you could put in your drink, too, to see if it's just. Yeah. What's in there?

[Adam Schafer]

Yeah. Yeah.

[Justin Andrews]

They got to start promoting something like that.

[Adam Schafer]

That's a.

[Justin Andrews]

That's really a little bit of a PSA to kind of bring up, too, which was like, it's. It's related. I told you guys about my friend who's, you know, he just had a stroke, and he's my age, and he's a big guy, and it was totally a freak thing that happened, and he's been having to deal his testing, and I feel bad for him because, like, he's such a big guy that, like, they don't have normal MRIs that he can just do.

[Adam Schafer]

Oh, that's true.

[Justin Andrews]

And so he actually. Dude. And thankfully, he has a good sense of humor. So I was, like, waiting till, like, he was in a. Scared, you know, to, like, start, you.

[Doug]

Know, bringing the fat jokes out, jabbing a little bit.

[Adam Schafer]

He's like, is it.

[Justin Andrews]

Yeah.

[Doug]

Is it too early for this?

[Justin Andrews]

I'm like, oh, so what do you mean? So basically. Basically his option down, you know, towards San Luis Vista was to go to a zoo.

[Doug]

And I was like, that's no way, bro.

[Adam Schafer]

I swear to God.

[Doug]

No way.

[Justin Andrews]

I swear to God.

[Doug]

Oh, my God. I'll never let our friend live that down.

[Justin Andrews]

I know. I was like, so how was the, you know, how long do you have to wait, you know, behind the baboons and the hippos anyways?

[Doug]

Oh, my God.

[Justin Andrews]

I was like, ah, I don't know if I should send it. I didn't.

[Adam Schafer]

He's. I mean, he's not like, okay, I've seen your friend. Friends. Yeah, he's a little overweight. He's also just.

[Doug]

Well, he's a football. He's like, it looks like an NFL lineman.

[Justin Andrews]

Yeah, he's like an NFL lineman.

[Doug]

Looks like a professional NFL lineman. He's that kind of size 300 something pound, but he's solid.

[Justin Andrews]

So I was like, asking around. I'm like, you know, anybody that knows, like, you know, pro football players, and where would they go?

[Doug]

Right?

[Justin Andrews]

So there's, I guess, this place here in El Camino that has a big enough MRI imaging and everything. But anyway, back to the PSA So he. Blood clotting like kind of happened because of, of this crazy. I think it was some, some kind of neck, a strain that, that happened in his workout and like he was like really getting after it intensively so. But the, the PSA part I was at, I was talking to one of my other friends who's like a physician assistant for a neurologist and they're saying they see a lot of cases of people coming in getting strokes because of massage guns.

[Adam Schafer]

Yep, yep.

[Justin Andrews]

And they massage their neck. And I never even considered that is like an option and damaging, you know.

[Adam Schafer]

Yeah. You create trauma. You get trauma in that area. Yeah. It could also happen. Chiropractors have done this too. They don't like to. Oh.

[Justin Andrews]

To people.

[Adam Schafer]

Yeah. They'll do a neck adjustment and cause a, you know, stroke or whatever. Yeah, yeah, I've heard of this.

[Doug]

So explain.

[Adam Schafer]

It's not super common. Everyone's gonna freeze.

[Justin Andrews]

It's not. But like, but to know that that's an option. I think it's, you know, important people know that.

[Adam Schafer]

Yeah.

[Doug]

You might want to skip the neck part. Right.

[Sal DiStefano]

Yeah.

[Justin Andrews]

Like, you don't really need to dig in there hard. Like at least I wonder how much.

[Adam Schafer]

Of it happens due to jiu jitsu. I mean, we were just choking each other left and right.

[Justin Andrews]

I mean, I was doing a lot of neck drills for football too. Like, just like strength wise. So interesting. Yeah.

[Doug]

But I was like, I didn't even know that was a thing. Yeah, I didn't even know that was a thing.

[Adam Schafer]

Yeah, it's from the trauma to the carotid. And so it can cause it.

[Doug]

I mean, that's enough trauma. Just that, that vibration of the, the gun. Huh?

[Adam Schafer]

Yeah. Yeah. I mean, it's not common though. Right.

[Justin Andrews]

Because he told me he's seen a lot of cases come in for that. For him to say. That was interesting.

[Doug]

I was gonna say for the doctor.

[Adam Schafer]

How do you massage your neck, dude?

[Justin Andrews]

I know, right?

[Doug]

Like, I mean, the fact that the doctor brought it up, that it's. It's common enough to bring it up is can't. It's gotta lose. It's more than 1%, I would think of the cases. Right. Let's. Let's look it up, Doug, and see what the, the.

[Justin Andrews]

So my friend's doing okay. So just to put that out there. He's. He's recovering.

[Adam Schafer]

That's good. Yeah.

[Caller]

So it's very rare.

[Doug]

It is.

[Caller]

I'm pulling up, up the article right now.

[Adam Schafer]

Yeah, I was.

[Doug]

Chucky, while he's doing that how was it called?

[Caller]

Cervical artery dissection.

[Adam Schafer]

Yeah. Where a tear in the blood vessel.

[Caller]

Yeah, exactly.

[Adam Schafer]

Yeah, yeah, that's got to happen in Jiu jitsu for sure, man. We were cranking each other's necks left and right.

[Justin Andrews]

Yeah, I'm sure.

[Doug]

But you also are conditioned and adapted to that, right? I mean, obviously it could happen on the day one, but I mean, if you've been doing that for a while.

[Justin Andrews]

You'Ve probably more musculature there.

[Doug]

Yeah, yeah, yeah. It's probably more common with a first time person doing something. Right.

[Adam Schafer]

You know, it's easier to choke someone out who's got a big neck.

[Justin Andrews]

Oh, yeah.

[Adam Schafer]

You know that if you have a thick neck.

[Justin Andrews]

Damn.

[Doug]

You would think. You would think it would be the opposite.

[Adam Schafer]

No, it's easier to put your ass asleep. Your karate is right there on your.

[Justin Andrews]

Big ass so it like, kind of pushes.

[Adam Schafer]

Oh, yeah, dude. So you got a big neck. Someone gets under your chin.

[Doug]

Like, I'm so putting Justin to sleep. Come freaking come at me with those ham hocks or I'll just choke that neck out.

[Justin Andrews]

Damn it.

[Adam Schafer]

Give him a blanket.

[Justin Andrews]

I'm gonna be on my 10 and 2.

[Adam Schafer]

Good night, dude. Yeah. You still thinking about jiu jitsu with me?

[Doug]

I. I am. I am considering it. I really. I hate to say it on the podcast because once we do stuff like that, then everybody's like, harassing me like crazy. So I'm not officially announcing it, but I do want you to keep me.

[Adam Schafer]

I'm like 90. So this. This. This week is my week back working out, and my whole strategy for the next 30 days or so is to improve mobility and flexibility so that when I. So that I can go back.

[Doug]

Hey, I want to know. I'm curious about you and your series right now. It's official now. It's live. It's going a couple episodes. A couple episodes have gone up.

[Justin Andrews]

Yep.

[Doug]

I've already watched it and people are loving it.

[Adam Schafer]

Yeah, I love it.

[Doug]

Absolutely, absolutely love it.

[Justin Andrews]

Stoked on response.

[Doug]

And I know you typically don't like that stuff, but I felt like. I don't know if you felt the same way I did. I like kind of doing it that way.

[Justin Andrews]

It's the format. Yeah, it's. I think it's way more our style, you know, instead of like, like, just like being very specific about the, like your clickbait stuff. Yeah. Like, I'm, like, trying to, like, you know, throw these bullet points at you the whole time, like, make sure everything's super organized and structured. It's More free flow and I can just kind of riff which. Yeah, I like it.

[Adam Schafer]

How are, how far are you or how close are you able to talk about how close you are to your goal already?

[Justin Andrews]

I know like I'm in my second month. I have been improving in strength. I'm kind of like getting back to almost where I was does you know, so to say like close to like, I mean I still got probably like 50 something pounds.

[Adam Schafer]

That means you're already in like 270.

[Justin Andrews]

Yeah, I'm close, close on that level. But like that's, that's great. It's cool. But it's like I, I'm still really nervous about it because it feels.

[Doug]

Well, I'm, I'm nervous for you because. Because just even though you're not doing a muscle building journey like I am, strength is very similar in this case and they're the, they're, they're related to each other that you, your body to get back to where you were before is going to be relative, relatively easy. Like you could I like if you said I've PR 275. Yeah, I'm gonna get back to that. I felt when you said 315 that you were gonna go beyond a PR that this is so crazy.

[Justin Andrews]

I know.

[Adam Schafer]

What is he.

[Doug]

Does he know what he's signing up for? Because you're not, not only are you back there first. Yeah, exactly. Not only have to put in all the work to get back there and it's not to downplay like that. It's easy at all. It's not easy.

[Adam Schafer]

At least you have muscle memory with.

[Doug]

Yeah, but you at least have that working to your, your, in your favor and.

[Justin Andrews]

Yeah.

[Doug]

And again your wisdom and maturity and experience. You, you probably can get there faster today than what you were 15 years ago when you had less knowledge.

[Justin Andrews]

Yeah.

[Doug]

So you got that working for you. But then to go beyond that is like bro, you're crazy. Like now you're asking, you're really asking the next level. What, what are you. You know, obviously I had all the injury challenges. What are your challenges right now? Documenting this whole process. Have you found any challenges or is everything going smooth?

[Justin Andrews]

Yeah, I think for me it's, it's, it's a put. Like if I want to crank up the intensity a bit like I definitely feel the effects of that the next couple days and I've, that's somewhat subsided a bit. So I, I've, I feel like my recovery is getting better. I think that's the part that I've noticed a lot in terms of, like, if I do bring the volume up or the intensity up, like, I have. I've been able to recover, and then a couple days later, I can go at that kind of same intensity. Because the first month I was like, ooh, like, it. I'm just gonna do this light workout, you know, following up that, you know, because it was. Yeah, it was. Felt a lot more damaging. But, yeah, I'm like, I'll get the. The signal and the pain signal and the restriction signal. And then, like, my left shoulder started to talk to me, and I was like, oh, that's not good. Because before, it was always my right shoulder that I would get hit a wall.

[Doug]

Yeah.

[Justin Andrews]

And I'm like, okay, I'm gonna plateau because, like, this. I don't feel as stable and secure here to press more. And so it was like my. My left shoulder. I feel like I'm now have to pay a lot more attention to. And I'm, like, dancing this fine line of where I'm like, right at that. Right at that threshold of if I do more, I'm gonna. I'm gonna be set back.

[Doug]

Yeah.

[Justin Andrews]

And so I'm right there now where I'm like, anything I do, I'm just like, literally.

[Doug]

I mean, I love that it was so cool watching yours because we are. Stylistically, we're so different. Right?

[Justin Andrews]

Oh, yeah.

[Doug]

So I. I think it's really cool how you are. You're doing a better job, I would say, of, like, forecasting what you're going to be doing and why you're going to be doing it. I was more, like, reactive. I let the. I did, like, yeah, I did this today. I'm gonna do this because of that. Right. Mine was very reactive and letting people see how my brain works on the fly. Where you had a much more methodical approach of, like, these are the things I'm trying to accomplish.

[Justin Andrews]

Yeah.

[Doug]

And these are the reasons why I'm going to be doing these exercises. So the audience, which is really cool.

[Justin Andrews]

That's cool. Yeah. Yeah. Because they asked. I mean, nobody's really asked much about nutrition. And I'm like, I'm doing a terrible job of, like, you know, trying to communicate that briefly, but it's, like, really not.

[Doug]

Yeah, but you. You did. You did communicate it. You did it in a pretty. Well, you're like, listen, I'm gonna hit my. Boost my protein up. So I'll make sure I hit my protein and take, like, I'm supposed to. And really, for you, it's hitting maintenance or surplus calories. You're trying to get strong.

[Justin Andrews]

Pretty simple.

[Doug]

Yeah, yeah, it' it is pretty simple. It's like, hit your protein intake, you know, eat mostly whole foods, get strong.

[Adam Schafer]

Diet is way easier than to get lean.

[Doug]

Of course, there's way more room for error. You're okay if you overeat by 500 calories.

[Adam Schafer]

That's actually good.

[Doug]

Yeah. So. Yeah, no, I thought you communicated that. And then I saw. I got to see the stack that Sal put you on. Oh, yeah, the peptide stack. Yeah.

[Justin Andrews]

It's bioregulated so far. Yeah.

[Doug]

Is bioregulated different than peptide or is it the same thing?

[Adam Schafer]

It's a peptide, but the way a bigo regulator works is it's organ specific. So this is how Jay explained it to me. So you'll take like, you know, muscle bioregulator. It goes to the muscle, and what it does is called a regulator because it optimizes function. So it's not going to give you superhuman. You know, it's not going to push your muscle to the superhuman level, but it's going to optimize its function.

[Doug]

It sounds very adaptogen, like.

[Adam Schafer]

Correct.

[Doug]

Okay, correct.

[Adam Schafer]

What a great analogy.

[Justin Andrews]

Yeah. Way to put it. I'll try to wrap my brain around this. That too.

[Adam Schafer]

So he's. There's one for cartilage. For him. Bone marrow. So cartilage obvious. Right. His joints, bone marrow. Bone marrow for, you know, stamina, you know, red blood cell production, blood vessel pump, nutrient delivery, and muscle. So he's on all those muscle.

[Justin Andrews]

Yeah.

[Doug]

Have you been pretty good about taking them?

[Adam Schafer]

Yeah.

[Justin Andrews]

Oh, yeah. Twice a day. So I'll do it before the workout and then later when I get home.

[Adam Schafer]

He said to expect to notice the difference four weeks in after. Okay.

[Justin Andrews]

Yeah, it's. It's getting close to four weeks.

[Adam Schafer]

Cool.

[Justin Andrews]

Yeah.

[Adam Schafer]

Yeah, dude.

[Justin Andrews]

Yeah. So I'm going to.

[Adam Schafer]

I almost took them from me.

[Justin Andrews]

Almost did. I'm hoping, because, like, like I said, my recovery. I feel like I'm starting to kind of feel the difference, like the days in between where I'm just doing lighter workouts, like trigger sessions. And it. It's feeling like it's. It's. Yeah, I'm getting. I'm getting my strength back now.

[Doug]

Because you have a very specific strength goal of, of a push pressure press. Are you taking away other area? Are you, like, cooling off on the legs right now? Because it's not. Okay. So I was wondering.

[Justin Andrews]

That's funny. Yeah, because I just. I kind of addressed that in. In the. So this is month two, and I'm like, this is kind of. You guys are going to see a lot of boring, repetitive skill type sessions where I'm like really just hammering the push press itself.

[Doug]

Yeah.

[Justin Andrews]

And. And doing that at like 60, 65 intensity. And yeah, I did duty legs on one workout. No legs. Oops, forgot legs. You know, I don't need, you know, so I'm, I'm not really worried about, like, I'll do it just to kind of keep overall strength.

[Doug]

Yeah. For people to understand, though.

[Adam Schafer]

Yeah, but people need to understand. It's not that someone might be confused. They might hear this and say, oh, it's because you don't need legs. So you're not wasting your time. No, no. It's because it takes away from your body's ability to adapt to the volume that you need somewhere else.

[Justin Andrews]

Thank you.

[Doug]

You.

[Adam Schafer]

So, so that's why. So you have to be careful with how you manage your total volume. So it's not like I don't need leg. He needs legs for push press.

[Justin Andrews]

Yeah.

[Adam Schafer]

But he needs it.

[Doug]

This is why, this is why I'm. These series are so cool, I think. I mean, it's been, again, it's been really interesting even from my perspective. Right. Being a trainer and understanding this. Like, I still enjoy watching you go to work like this and so, and I see the comments. Everybody, everybody is really enjoying it. I hope you're getting ready because I feel like it, like you have to.

[Justin Andrews]

They're gonna want to follow.

[Doug]

They are. Because it's just, you know what, it's, it's when it's really done, done. It's done. It's done a really cool job of highlighting how different we are. Yeah, yeah. You know, just the way. And the way we approach, the way.

[Justin Andrews]

You think and how you're processing, you know, what's happening for your journey. The same, like I'm just, and I'm even.

[Doug]

That's why even myself, like I said, I'm enjoying the journey, watching it from your perspective because it's just like, oh, I wouldn't have thought to do that. That's. I like that. Like, you know, so. And I think that's what people are getting the takeaway. And hopefully if you're somebody who listens to the show and, and you. Because I know not everybody likes all of us. You hopefully you like all of us and want to see everybody. That's maybe that's why it's going so well. Maybe once you go, we'll go see some more hate again.

[Justin Andrews]

Low numbers, but they're, they're Strong. Yeah, I got strong fan base slim.

[Doug]

It's so funny you say that, because it's just like, you know, my videos might have got more views on it, but I guarantee I got plenty more haters that are watching just to talk, dude, you know, say like, like, yeah, you're hater.

[Justin Andrews]

Yeah. The haters just kind of like, ah, not even worth their time. Yeah. All right.

[Doug]

Peace out, all love. That's awesome.

[Adam Schafer]

Go to Brain FM forward slash mindpump. Try them out for 30 days for free. Here's what you do. Listen to the sounds that they play for you. The music that they play will change the state of your mind. This was created by scientists. In other words, listen to meditation. Your brain gets into a meditative state. Sleep, sleep. Listen to sleep. Puts you to sleep. Listen to focus. You become focused. Don't believe me? Try it out for 30 days. See for yourself. Brain FM forward slash mindpump. All right, back to the show.

[Caller]

Our first caller is Gustavo from Colorado.

[Adam Schafer]

Gustavo, what's happening?

[Doug]

What on, man?

[Justin Andrews]

What's up?

[Gustavo]

I. It's an honor to speak to you guys.

[Adam Schafer]

Yeah, I appreciate it, brother. How can we help you out?

[Gustavo]

Sorry. I'm definitely very nervous. So I recently started a new weight loss journey. I've been pretty big my whole life, and recently it's trying to get it back under control. So I know you guys say that looking at the scale is one thing, but I really wanted to see as far as setting PRs and just trying to set a scale for where I'm at strength wise, what would be really good PR sets to look at overall? Just to like, generalize, like strength growth over, like the next year.

[Doug]

Oh, like squat, deadlift, overhead press, bench press. The big ones. Those are the big, big lifts.

[Adam Schafer]

Yeah. And. And I would even throw in a lift that you feel like you need to work on. You know, something that you're like, okay, I need to practice this lift and kind of monitor that. But, you know, the big lifts are kind of are great ways to. To monitor your strength gains. Is that answering your question? Was it. Was it different? Was it something else?

[Gustavo]

Absolutely. I was just going to ask real quick. So when setting a pr, how does. How does. Because I guess I probably could have researched it through all your videos, but when setting up a pr, what's the best way to set a base PR and then move up from there?

[Adam Schafer]

There's a couple ways to do this. Now, one way is the traditional one rep max.

[Justin Andrews]

We could do a multiple rep max.

[Adam Schafer]

Yeah. And that's cool. But when you Go for one rep max. There's a higher risk risk of injury with that.

[Doug]

The easier way is just whatever Maps program you're following. Let's say you're doing Maps Anabolic in phase one, you know, what weight did you move in, you know, for squats, deadlifts, overhead, press those, that, and then the next time you come back around. So say when you get back to phase one again in Maps Anabolic, what weight are you using now? And that's, that will indicate a PR for you. Mo. And without you having to chase like a one rep max, the risk versus rewards for someone for a one rep max just isn't there. I mean, if you were competing in, in powerlifting, that'd be a different story. But you're just trying to get in the best shape of your life. It's not worth it. It's not worth trying to, you know, do a one rep max to find out where you're at. You're far better off just following a program as it's laid out. When you come back around and you're in that same phase again, where are you at? Are you stronger? Are you moving more weight, the same weight, less weight. And if you're moving more weight weight, you're pr, you're, you're heading the right direction. That's, that's a better way to approach it.

[Gustavo]

Okay. Okay. So, so for my next question was, I am currently sitting at a pretty heavy weight and sadly not much of it is muscle. But I was wondering about like more or less the difficulty of like maps 15. I know I can, I can lower the weight as needed or anything, but I really, I have yet to get it. But I was wondering, would it be difficult for someone who hasn't worked out in probably two years?

[Adam Schafer]

No, no, It's a great no, no. But we have a program, so. Okay, so you haven't worked out in two years, but before that you worked out consistently before that?

[Gustavo]

I was consistent for about two years hitting the gym because I had like a really great schedule and everything. And the reason I was looking at maps 15 was I was trying to get back into it. But I'm a truck driver and so I'm usually out 12, 14 hours a day. And then when I get home, you know, I usually have two or three hours before I have to go right back to bed. So I saw that you guys talked about how doing two, two to three workouts instead of sitting for an hour at the gym is just as beneficial if you just do it consistently.

[Adam Schafer]

Yeah.

[Gustavo]

So I'm I started that in December and I've started keeping routine and I really want to start looking to Maps 15 because you know, the 15 minute workouts I feel like would be available for my like schedule.

[Adam Schafer]

Perfect.

[Justin Andrews]

Oh yeah, no, it's perfect for you.

[Doug]

Yeah, I love that.

[Adam Schafer]

Just, just watch your technique and form. Go make sure that you perfect the technique. That's the most important thing. That's a great routine to start with. Absolutely.

[Doug]

The only thing I'd add to you that will, will help this is make a conscious effort to get some walks in as much as you can. Right. Because I know a truck driver. You can be sitting down for hours at a time and trying to make a conscious effort. Even if it's just like a little 10, 15 minute walk after if you, you pull over to have lunch or something like that. If you can give yourself a 10 minute nice little walk, that's it. And then get back in the truck. Like try, try and create some have habits like that also with map 15. That's, that's the perfect combination for you. Yeah.

[Justin Andrews]

And if, do you have a suspension trainer, TRX or anything like that? Because in.

[Gustavo]

As far as weights and everything else, I have a set of dumbbells and I'm trying to increase the weight at home and then yeah, just, just walking out and going to the park and that's, that's what I do so far. But I definitely want to go to the gym, try to set some PRs because I made a bet with a friend and by the end of the year, the goal is to lose £40. Yeah, I'm down 10 so far from the beginning. But I don't want to just look at the scale. I want to be able to like actually see physical strength attributes. And you know, I want to, I want to make it stick and not just it's a good goal, something I do for the year.

[Adam Schafer]

You can do 40, but you could do 40 by the end of the year. What happens if you don't do it?

[Gustavo]

I, I actually, I have to get a haircut and my hair is incredibly long right now. So by the end of the year, if I don't lose 40, he gets the opportunity to cut my hair off.

[Adam Schafer]

I love it. Dude, that's awesome.

[Doug]

Hey, 40 is very doable in a year's time. It's very doable, especially if you go about it. What I was just saying like the map 15 and get some walking in.

[Justin Andrews]

Do that first blueprint too. That's why I brought that up because it, you know, it will Help and be handy for you. You can attach it to your truck pretty simply. Like, it's simple in terms of, like, get up and go. So if you want to hit, like, one quick workout while you're even out out on the road, you know, TRX is going to help that.

[Adam Schafer]

How's your diet?

[Gustavo]

So I've actually, I've gone through some of the things because I've been listening to you guys for a couple years, and I've started this year, or I guess the end of last year, really focusing on, like, switching how I eat, trying to get my protein and everything, and trying to listen to how I. How I feel. Because before then, I just kind of, you know, I would eat until I couldn't eat no more, but trying to focus on, like, getting protein and not over. Over stuffing my babies.

[Adam Schafer]

Okay. All right. I mean, just start with hitting protein targets. Don't eat processed foods. That'll. That. That. Right. Those two things right there, if you're consistent, will probably get the £40 off you without having to do anything else.

[Doug]

I'll have Doug send over maps 15, because I don't think you have it yet.

[Adam Schafer]

Right?

[Gustavo]

No, no, I was. I was. I was gonna. I was gonna get that one. And then I also. I saw that you guys had, like, a beginner's program with the intuitive nutrition guide. Yeah, I was. I was gonna get that one as well, because I, you know, I've listened to you guys for a couple years, and I really love everything that you had to say. I just. I fell off of working out because I was doing the gym for about an hour. I got into it, and I got consistent. But then I switched jobs and then just. Just finding time to work out. That's what really kind of like, ended that whole workout session.

[Adam Schafer]

Yeah, you. So Maps 15 would be perfect. Follow the two things I said with nutrition. No processed food. Try to hit protein targets. So what's your perfect body weight, do you think, for. For you?

[Gustavo]

So I've. I've talked to a couple people, and they said that a healthy body weight for me would be 220.

[Adam Schafer]

Okay.

[Gustavo]

That would be still a little bit on the pudgy side. But I'm just. I think that even then, that seems like it would be hard to hit.

[Adam Schafer]

Hit, hit 200 grams of protein a day. 200 grams of protein a day. And don't eat processed food. Eat the protein first. That'll take you really far by itself.

[Gustavo]

Okay. And then. So as I'm trying to progress in this journey, how would you guys. How Would you guys go about focusing on and not paying attention to the scale? Because I. You know, like I said in the beginning, I do want to focus on, like, the strength gains and how I feel overall, and not just on the scale, but at this point, it's.

[Adam Schafer]

But you got a goal of 40 pounds, so here's what you do. Looking at your strength while you're working out, you'll see that hit 200 grams of protein a day. Don't eat processed foods. Weigh yourself once a month. Month. Not every week, because you're gonna get fluctuations every week, but every month. So once a month, weigh yourself and see where you're at.

[Gustavo]

Okay. And then. So when setting a pr, would you recommend, like, five sets of the Harriet of the heaviest that I can get within five sets?

[Adam Schafer]

You know, if you're. Look, if your goal is strength, fat loss, feeling good, I'm gonna steer you away from trying to chase a pr. Just get stronger. Just get stronger.

[Justin Andrews]

It's a momentum.

[Doug]

It's gonna happen, bro. It's gonna happen. It'll happen naturally. If you. If you focus on the things that Sal's saying with the protein, no processed food, and just be consistent with your workouts, the PRs will come. Yeah, they'll just come. And what will happen is, as you get back to phase one of Maps 15, and you're doing an exercise that you did just two months ago, you're gonna see you're gonna be stronger. So you'll. You'll be hitting PRs.

[Adam Schafer]

Yeah, I don't chase PRs, but you'll see that you're stronger. Stronger. It's good to get stronger. That's great. But chasing a PR at this point, I don't think is a good idea.

[Gustavo]

Okay. All right, so just change my mindset on Totally focus.

[Doug]

Yes.

[Adam Schafer]

You got it.

[Doug]

Yep.

[Gustavo]

Hey, I just want to say thank you guys. I appreciate all you guys do and all the information you put out. It's incredibly valuable, and, you know, you guys make it funny. So thank you guys for what you do.

[Adam Schafer]

Appreciate it, brother.

[Doug]

Good luck, brother.

[Adam Schafer]

Thank you, man.

[Gustavo]

Goodbye.

[Adam Schafer]

You know, it's. It's. I think people can often have a tough time believing that just doing those two things will have a big enough impact. Like, why? You know, because I could tell he's like, what else do I need to do? What else do I need to do?

[Doug]

Yeah.

[Adam Schafer]

I mean, it's just consistency with those two things.

[Doug]

That's it. That's it. Because that. That's hard enough. That's hard enough to consistently hit your Protein intake. Avoiding processed foods is a challenge and a half.

[Adam Schafer]

That's right.

[Doug]

For 99% of the population. So. So. And that does so much. So instead of thinking all these other things he could do, it's like you just focus on that. And this is where I like, like the strategy I always had was I'm gonna try and string as many of these perfect days as I can of hitting my protein. Take no process food. The inevitable happens. Day 12. Ah, rough day. Okay, cool. New goal is 13 days or more.

[Adam Schafer]

That's right.

[Doug]

Right. And then I just keep doing, I just keep playing that game of I can do more days in a row, I can do more days. And then when you pull back six months later, you've strung quite a few of these 20 day, 30 day runs at perfect eating and hitting your protein intake and showing up to the gym. And you'll be blown away at what you see.

[Caller]

Our next caller is Sam from France.

[Adam Schafer]

What's up, Sam?

[Doug]

What's going on, Sam?

[Justin Andrews]

What's happening, dude?

[Adam Schafer]

Hello, how are you?

[Doug]

Good, how are you? Good.

[Adam Schafer]

How are you doing?

[Sam]

Very good. So I'll jump straight into it. I had a question I was on about a year ago about my squats mechanics and it's somewhat related to that. So I had a question whether it would be wiser to focus on unilateral training. So like lunges and split squats rather than just doing bilateral squats. Because my, I feel like my squats really aren't there yet. So when I watch Justin or Adam's squat on our other experienced lifters on YouTube squatting, it's like really pretty. And mine aren't so great. Even though I had a lot of help from the forum that criticized my form and all. But I feel like maybe it would be wiser to just focus on lunges or even for rowing or things like that. Because I can see my body moving maybe on a side rather than the other, maybe for rowing my up. One of my scapula can't retract as well as the other. So I just wanted to know what you guys what your guest take on this was.

[Adam Schafer]

So Sam, it depends on what the issue is. Now, what you said with your upper body. Yes. So if you notice your one scapula is not retracting like the other, unilateral training will be good for that. But if you go to your squat, it depends on what the issue is with your squat. If there's an asymmetrical shift, if you notice one knee caving, if you notice pain on one side, unilateral training. A season of that is a good idea. If it's just that your squat isn't good generally, then practicing the squat right is the best thing you can do. So it really does depend on what the issue is. So what are you noticing with your squat? What's the issue with the squat?

[Sam]

Yeah, it's like, really, my ankle mobility is really okay. Not that great. So what I meant with that is not that I find one side of my lower body is more developed or stronger necessarily, but more like that I can get a fuller range of motion with lunges and Bulgarian split squats and all that stuff. So with squats, I have to stop before. If I stop before my butt wings, then it's like a little bit lower than power. But it's. I feel like it's not the. I'm not getting the best results from the. From the squad.

[Adam Schafer]

Oh, Sam, that's not. That's not bad.

[Doug]

It's not. It's never a bad idea, though, to do unilateral work. It's never a bad idea. It's always. That's always a great strategy. I think everybody should run a training block every year with a pure unilateral training block. But to Sal's point, if we don't practice the squat, we're not going to get good at it. Like, you're doing a lot. So if the goal is you want to get good at it, well, then we. We also want to continue to kind of work on that again. You could take a break from it from a little while and go to some unilateral work. But then when you come back, we'll probably still have those same challenges if we're not doing the mobility work for your ankles and we're not practicing the squats. So it really. It depends on the goal. I mean, what you want.

[Adam Schafer]

How long have you been squatting for.

[Sam]

Like, two years.

[Adam Schafer]

Yeah, consistently below 90 with good form is good, you know, but as to grass is a great goal. Very difficult. Takes a long time for some people. A long time for some people. But below parallel, a good technique is good. So work on ankle mobility. Spend 10 minutes on, like, combat stretch before you get into your squat, and then continue to practice your squat and challenge it incrementally. So one way you can do this, by the way, is you can get down to below 90 where you notice right before your form breaks down and pause there. Hold your position there. Challenge your ankle mobility. Tighten your muscles up so stop at that bottom position for four Seconds and then come up. That'll help you little by little get with, get better depth. Yeah.

[Justin Andrews]

If you do end up doing a block of unilateral training, that would be the move is really to go through those movements very, very slowly and hold those positions because it's going to act, it's going to stress that instability, you know, quite a bit. You're going to notice a difference from one side to the other which in effect is going to go ahead and strengthen and you know what you're doing with mobility moves. You're, you're actually also going to be able to accomplish strength wise with unilateral training. So you know it's going to be worth your while to at least go through a stint of that.

[Doug]

Sam, do you have a map symmetry yet?

[Adam Schafer]

Yeah, I do.

[Sam]

I run it like maybe a year ago.

[Adam Schafer]

Oh, good. Yeah, yeah, yeah, there you go.

[Doug]

Yeah.

[Justin Andrews]

Once a year you'll, you'll feel the solid, sturdy, you know, foundation that you're going to have going into bilateral again for sure.

[Sam]

And then would you advise to add some days of just practicing squatting? So for example, right now I'm, I'm running anabolic advanced for the second time and there are days where you don't lift as heavy or you don't squat and maybe I thought maybe you could add like just an hour of squatting for like two days of a week or maybe one day a week.

[Adam Schafer]

No, too much. You know, what you do is on your, just in your regular day, get into a squat position with your body weight and challenge your ankle mobility. And that's it. So no resistance, just your body weight, weight. You know, wake up in the morning.

[Justin Andrews]

To sit comfortably and rest in that position.

[Adam Schafer]

Wake up in the morning, practice for five minutes. Later in the afternoon, practice for five minutes. In the evening, practice for five minutes. Little ankle mobility, little, you know, practicing body weight, squat. That's it, right?

[Sam]

Yeah. It's just so challenging the, the ankles. It's, it's if it feels like it's just stuck and it's not gonna move.

[Adam Schafer]

Yeah, yeah, that's a tough one for most people.

[Doug]

It takes a long time. Time.

[Adam Schafer]

That's right.

[Sam]

Okay. And then I had a follow up. I really track like everything I eat and I realized that in the past few months my nutrition has shifted from a higher fat to higher carb. So it's like only whole foods, so potatoes and rice, but it's like 300 to 500 grams of carbs and sometimes 100 grams of sugar. So I just wanted to Know what you guys thought about, would this macro breakdown be detrimental for my long term health or is this a part of. I have to choose between performing and health because I, I don't know how good this could be for my body.

[Adam Schafer]

Yeah.

[Doug]

If you're eating whole foods, I'm assuming that means the sugar is coming from things like fruit. Fruit.

[Sam]

It's fruit and vegetables.

[Doug]

You're fine, dude.

[Adam Schafer]

And you know, here's.

[Doug]

Especially if you like that and you feel good on that.

[Adam Schafer]

Yeah. Here's the other thing too. Like you have performance and then you have longevity. Okay. Or health. There's crossover in between them. The more extreme you go in performance, the further you start to move away from longevity. The further you move towards longevity, the more you move away from performance. What's the main difference? The main difference? There's, there's a few differences, but the main difference is total amount. Performance tends to require more. More calories, more protein, more carbohydrates, more fats. Longevity tends to require less. That being said, you look like a young guy. You're, you know, you're training regularly. I. And you're. If you're exercising regularly and you're lean, you're fine. Yeah, you're totally fine.

[Doug]

Yep.

[Adam Schafer]

Yeah.

[Sam]

That's the other part. I come from a place of like being a little chubbier. And then I realized that I could use nutrition to become leaner and I became a little bit addicted to that. And then I always feel when I try to gain muscle and I use the scale and take measurements to see if I'm doing the right things, when it goes a little bit north, then a little up on the scale or anything, then I always feel like I'm going back to this old me. And it's like difficult for me to stay, not to stay consistent because I do stay consistent, but it's difficult to keep the course and try to gain weight, try to gain good weight. Because when I do it this way, it's going to happen. I'm going to gain a few pounds and I always feel like it's fat and it's not lean mass. So yeah, it's, you want to know.

[Adam Schafer]

What, you know what you got to do? You gotta stop weighing yourself for a little while and you gotta stop and stop both, stop, stop tracking and stop weighing yourself for a little while and go a couple months where you're just kind of eyeballing it, you know where you're estimating. You gotta, you gotta get away from that a little bit. I can already tell with your Consistency, your age, the way you're talking about it, that you're gonna start veering into the obsession if you're not already there. Yeah. So good. Yeah. So I would stop tracking. Stop weighing yourself. It's okay to go to the gym, look at your strength, and then try to estimate. Just estimate. This looks about right. This looks about right. And stay there for, for a couple months. Is that scary?

[Sam]

It's, it is, it is a little. But, you know, I, I, I heard this message and I thought maybe, why not? Right? But when I thought about it, I, I, I thought maybe, sure, it's a good idea for my long term health. But then if I don't perform at the gym, is it because I didn't sleep well, or I didn't track this, or I don't eat enough proteins or carbs? Or maybe if I don't track everything, I can't really know what's. So what's the.

[Adam Schafer]

That's okay. That's okay. Yeah, you're fine. Yeah, yeah, you're good.

[Justin Andrews]

You'll start feeling your way through that.

[Adam Schafer]

Yeah.

[Doug]

Sam, how old are you?

[Sam]

I just turned 20.

[Adam Schafer]

Yeah, you got to get away from what you're doing. Stop tracking, Stop weighing yourself. Go to the gym, enjoy yourself. Estimate things. You can go back to it, but take a couple months of this strategy. Take. Because you're, you're, you're watching it with a microscope. And so what happens is you're taking something that's healthy, that, that can take stress away. It is now becoming a stress. You know what I'm saying? Let me ask you this. Does your family say you're obsessed?

[Sam]

They don't say that. They say I'm disciplined and consistent. But sure, it's the same thing.

[Adam Schafer]

So, yeah, stop weighing. Stop weighing and tracking for just 60 days. Do that.

[Sam]

60 days. Yeah, I can do that for sure.

[Adam Schafer]

Good. You want to get back on the show in 60 days, we'll follow up with you. All right, let's see what happens.

[Doug]

We're watching you, Sam.

[Adam Schafer]

Experiment.

[Gustavo]

Thank you.

[Adam Schafer]

You got it, man. We'll talk to you in 60 days, okay?

[Sam]

Okay, sure. All right, Have a good day, guys.

[Doug]

You too, everybody.

[Adam Schafer]

Hey. It's a good kid.

[Doug]

Do you notice when he talked about the perfect squat, he referred to Justin.

[Justin Andrews]

And I. Yeah, of course, I did notice that.

[Adam Schafer]

But he didn't say perfect, though.

[Doug]

Oh, he did.

[Justin Andrews]

He said beautiful.

[Adam Schafer]

No, he said pretty. I mean, if you guys have a pretty squad, I mean, really listening. That's real pretty, guys.

[Justin Andrews]

It's true.

[Adam Schafer]

I mean, I'm glad I have a pretty squat. He's overthinking everything.

[Doug]

Oh, yeah. I want to know how old he was. I was like, oh, I could. 20 years old, man. He's, he's. Eat whole foods, hit your protein intake, lift weights consistently. Five years. For the next five years, you're going to build muscle.

[Adam Schafer]

Yeah.

[Doug]

So you're cool.

[Justin Andrews]

It's gonna happen.

[Doug]

Yeah, it's just gonna happen.

[Justin Andrews]

Eat when you're hungry. Just keep lifting.

[Doug]

Be consistent. Hit those things like you're gonna be fine.

[Adam Schafer]

It's so funny how this. It's so funny how some people, you gotta push them to track and other people like stop tracking.

[Justin Andrews]

Yeah.

[Adam Schafer]

It just goes to show the individual variances. So. Can be so wild. Absolutely.

[Caller]

Our next caller is Kimberly from Louisiana.

[Adam Schafer]

Kimberly, what's happening? Kimberly, Open up the screen.

[Sam]

Hey, everyone.

[Sal DiStefano]

I am so excited to be here. I started watching y'all show a few months back. Been watching it more and more and y'all have been helping me out. So I appreciate it and I appreciate being here today.

[Adam Schafer]

Awesome, awesome. Thanks for coming. How can we help you?

[Justin Andrews]

Great.

[Sal DiStefano]

So I have two questions. My first question relates to body mechanics. I am not a tall person. I'm about 5 3, but apparently I have a relatively long torso. I only know this because a doctor told me a few years back prior to getting boobs. And so he said I had a relatively long torso. I'm wondering if that is affecting how I feel doing certain exercises, especially like squats and the like. I'm trying to take the advice in meant for short people, but it occurred to me recently that. That maybe I should be incorporating advice meant for tall people. Maybe it was different for me. Is my theory off based?

[Adam Schafer]

What do y'all think?

[Doug]

You're not off based. When you squat, do you feel like your chest falls forward a lot? How do you feel when you squat?

[Sal DiStefano]

I've been really working to try not to let it fall forward. I think I'm doing better with that. But it just, all of it feels awkward from just from my knees up to my shoulders. It just feels like I'm not doing something right. And I'm using the Smith machine mostly.

[Adam Schafer]

I don't know how long you been lifting weights, Kimberly?

[Sal DiStefano]

Off and on for about a year and a half, Mostly on.

[Adam Schafer]

Okay, that's good.

[Sal DiStefano]

But I've been. I've been more and more consistent over the last three or four months.

[Adam Schafer]

Yeah. So limb length is something to consider. Usually when it's extreme, not like. So if you fall within the. Like, if you have Like a really long torso where it's like, man, you know, like Michael Phelps, you know, or, you know, Michael Phelps is like, what is he, six, five, and he's got like, legs like someone's five, nine. Then you really need to consider that. But there are far more things that are important, more, More important to consider mobility. Yeah. So I'd have people first off, generally speaking. Generally speaking, long torso is beneficial to most lifts. And you'll see this with bodybuilders, you'll see this with power lifters, except for maybe in the deadlift lift. So. So generally speaking, you know, you should be able to squat easier and press easier, do that stuff. But there's a lot of things that you also have to consider, like mobility, ankle, hip mobility, stability, strength, you know, you know, how well your muscles, muscles lengthen and contract, how well they work together. That, you know, where, where limb length is like, that's the last thing. When I'm training someone, the last thing I would consider is limb length. Unless it's really extreme in 99.9% of the time, it's the opposite. So when I see somebody with really long legs and long femurs, like a basketball player. Yeah. Then I'm like, okay, yeah, we got to look at squats and maybe modify and stuff like that. But I wouldn't worry too much about that. You know, I would look at your squat and you're like, okay, I feel it here. Maybe I need to work on ankle mobility or I have some pain in my SI joint. The other thing I would say is get away from the Smith machine.

[Doug]

Yeah.

[Adam Schafer]

For squats. Yeah. Use free weight squats, because that's not really a squat. You're kind of doing a hack squat, which is okay.

[Sal DiStefano]

Okay.

[Adam Schafer]

But.

[Justin Andrews]

But you want to use fixed track. You want, you want independent.

[Adam Schafer]

Yes. Yeah.

[Doug]

I'd rather see you do half the weight, free weight, than to put more weight on the Smith machine.

[Adam Schafer]

That's right.

[Doug]

Be far better off. You get more benefit from the free weight than you will the Smith machine. There's an instability component when you have free weight. You know, Michael, if. If it is a, A long torso thing, sometimes what will feel a lot better is a low bar squat. So that's something that we could do. I also have. I'm gonna have Doug put you in the private forum because that we could for sure solve this if we see you, if we watched you squat. So I'm gonna, I'm gonna have him. Yeah, I'm gonna have him put you in the forum. This is how People use the forum a lot is they'll video their exercise and then ask for feedback from us and the other coach. There's a lot of coaches and trainers in there also that have. Will give great advice and then, and then we'll get to the bottom of it because right now we're kind of trying to guess, oh, well, maybe this. Oh, maybe that. It's like if we see you squat, we'll be able to tell you exactly.

[Adam Schafer]

You might be able to do some of it now, even though you have a barbell. If you could. I don't know what you're using right now to record yourself, but if you could move the phone or whatever back, do a body weight squat, we might be able to see what's. A little bit of what's happening.

[Sal DiStefano]

We can, we can try. I am using my phone.

[Justin Andrews]

The only thing is your shoulder mobility, but like to check.

[Adam Schafer]

Well, yeah, that's not a barbell. Right. But I don't know if we could do this with you holding it like that. We'll give it a shot. We need to see your lower body though.

[Sal DiStefano]

Do you want me to front facing? It doesn't matter.

[Adam Schafer]

Let's do side face. And are you able to prop your phone up on something so we can see your.

[Sal DiStefano]

No, I don't have anything to prop it up.

[Doug]

We're going to put you in the forum.

[Adam Schafer]

Yeah, let's do the forum.

[Doug]

I'm going to have. Yeah, we're going to put you in the forum and then we'll get you all set up to, to do a recording on there and the guys and I will for sure solve it.

[Adam Schafer]

Yeah, that's it.

[Doug]

This is a very, very soluble. It could be a handful of different things.

[Sal DiStefano]

I appreciate it. Okay. So I would really like to move towards competing at some point. I mean, I'm not, I'm not to that level yet. I'm wondering if that's just a pipe dream for me. I'm a single mom. I am a nurse and I work day shifts. I am so exhausted by day two or three of my work shifts, I will still get up and go to the gym before I go to work. Some days literally I like was falling asleep between sets the last time I went to the gym. It's not usually that bad, but I'll then have a few days off when I'm not working where I can go to the gym more consistently, more regularly and I'll get back into it, I guess. Do y'all think it's a pipe dream for me to actually Compete. And I should just work on, you know, staying healthy, doing what I can. More copy. Like, I mean, it's going to be a hobby basically either way.

[Doug]

Can I ask, can I ask what, what draws you to it? Like, what makes you want to do it? Just out of curiosity.

[Sal DiStefano]

Just for the fun of challenging myself, seeing what I can do. The grind. Yeah, I guess, I guess that's it. Just challenging myself.

[Adam Schafer]

You could totally do it, Kimberly. You look like you have good genetics. I think you probably have the work ethic. I don't think you should do it, though. I think what you're going to find doing it by, by being a mom, being a nurse, trying to stay healthy. What you're going to find is body, Body image issues. Yeah, body image issues are going to skyrocket. That just happens. Everybody you're getting on stage, people are looking at you, stick, studying you. You're gonna sacrifice time more demanding than yes, dude. You're gonna sacrifice time with your family. And the reward you'll get from it is actually so much less than what you're gonna put out, and it's probably going to mess up your hormones. I don't know. A single woman. Yeah, that's not true. Rarely does a woman do a competition and not come out with destroyed hormones. You can get yourself to that level.

[Justin Andrews]

Like, you know, aesthetically, your physique wise, you don't have to step on.

[Adam Schafer]

There's nothing healthy about it.

[Doug]

I would rather see that. Right. I'd rather you consider hiring a trainer to take you to that level of a physique for the. Because I, I, I respect the, I want the challenge. Let's see how far I can take this for sure. Goal. But having hiring a, a trainer to take you to that, like, I would totally do that with you. If you were a client of mine, I'd say, yeah, let's do it. Let's get, get ready for it. We don't necessarily have to get up on stage. We can, we could set the goal of, of let's get yourself in bikini, you know, competitive shape. And let me take you, because what's great about that is if, if, if I'm coaching you through that process, as we're going through, we're communicating on a regular basis. And if I see something that is, is not healthy or not good, I'm going to say, I'm going to tell you, I'm gonna be like, you know what? As much as I know you want to keep pushing right here, Kim, you've had a crazy work week. You Got a lot of stuff going on right now. We're going to scale back a little bit. That's what's. That's the right thing to do right now. And what happens when you set a date to get on stage? That goes out the. That goes out the window because you have to. So you start to ignore things that are really important to be aware of as you're trying to not only get in shape, but also stay healthy and. And. And also take care of a kid and run a career and all the things you got going on. So I. I totally like the idea of, you know, I don't know if you. If you can do that or not or hire a trainer. We have trainers here that can take you through that. Got where they could take you through that process. And then again, they're. They're. They'll always keep your health as the number one focus. And so if they feel that, hey, all these signs are pointing that we need to scale back. They'll scale you back and then they'll get you going again when you feel good again. Versus, hey, in July 7th, we have a show compromise. We have, you know, there's no. There's no flexibility around that, really. And it's like you. And what ends up happening with my bikini competitors is that they end up at all cost, pushing their bodies just to get on stage for a minute, to look this way for a second. And then along the way, the things that Sal said, hormones crash and they get all this other issues.

[Adam Schafer]

It sucks.

[Doug]

Yeah. It's just not. It's not a healthy pursuit. But we could definitely, you know, I mean, I could totally take you to a level of like you've never seen before. And we could do that. And we could do that pretty healthy. We don't have to get.

[Sal DiStefano]

Who love that advice.

[Doug]

Yeah.

[Adam Schafer]

Okay. Yeah.

[Doug]

All right.

[Adam Schafer]

We'll have somebody call you. We have some coaches that we trust.

[Sal DiStefano]

That's on point.

[Justin Andrews]

Okay, cool.

[Doug]

I like it.

[Sal DiStefano]

Very insightful and eye opening. I hadn't considered all of that, so thank you. I'm excited about investigating further. I'm definitely interested in the idea. I've thought about getting a personal trainer. So, yeah, I'm excited about seeing what more I can do there.

[Adam Schafer]

You know, we could do even just to make this fun, because I think you. There's a party that likes the. The competition aspect of it. Let's have. If you end up working with one of our coaches because we trust them. The problem with coaches is some of them are not great. So we have someone that we really trust. Why don't we have you back on in 90 days and let's talk about your progress. So now you have. You have a little bit of a goal. We also trust that they're not going to make you do anything unhealthy. And let's see what happens.

[Kimberly]

That.

[Sal DiStefano]

That is very exciting. I love that so much. Thank you guys for all of this. I'm. I'm looking forward to seeing y'all in 90 days.

[Adam Schafer]

All right.

[Doug]

All right, awesome.

[Adam Schafer]

Thanks for calling in.

[Doug]

Excited for you.

[Sal DiStefano]

Thank you all.

[Adam Schafer]

You got it. Bye. Bye. Good. I'm glad we. We were able to help her out, man. You know, competing is probably one of the most unhealthy things you could do. Yeah. And so, so I'm, you know, I'm glad she asked this before trying. Totally. Yeah. Because it'll. It. Listen, crushing your hormones as a woman especially. It's terrible. Yeah, it's terrible. And then it takes months of taking time off, hearing it and feeding your body. Oh, God, it's a nightmare. So. Especially if you got. You're a nurse, single mom and a nurse. Yeah.

[Justin Andrews]

You got so much already going on.

[Doug]

Nurses are. Are already tough to help out because.

[Adam Schafer]

That'S a high stress job.

[Doug]

Yeah. High stress. The one schedule and hours and so that already presents enough. But we can, like, I'm. You can totally. And I used to, when I, when. When I was documenting that process, you know, I was communicating to people as I was going through it that, hey, by no means do I think that competing is healthy, but I'm gonna. I'm gonna stay healthy relatively most through the whole process till towards the end, like, you can get really far.

[Justin Andrews]

You ramp up. Yeah.

[Doug]

You can get really far without crossing that.

[Adam Schafer]

But, you know, I will add this. This gives a little context. Adam, there's a couple things too. You were not a single dad.

[Doug]

Yeah.

[Adam Schafer]

And that was at that time, that was what you did. That's always your job. Yeah.

[Doug]

Yeah. No.

[Adam Schafer]

Could you imagine being a single dad? Yeah.

[Doug]

No.

[Adam Schafer]

Having a stressful job? No. It's like, oh.

[Doug]

And that's why we don't recommend it for most people. It's just not. It's not a. But I respect the. Hey, I want to set a goal.

[Adam Schafer]

That's right. That's why I said come back to sport.

[Justin Andrews]

So, yeah. I mean, it is what it is.

[Doug]

We'll have Kyle caller and see what's up.

[Caller]

Our next caller is Katie from Texas.

[Adam Schafer]

Hi, Katie.

[Doug]

How you doing, Katie?

[Adam Schafer]

How can we help you?

[Kimberly]

How are you?

[Doug]

How you doing?

[Adam Schafer]

We're good. How are you?

[Kimberly]

Well, thank you.

[Adam Schafer]

What's your question?

[Kimberly]

So I'll get straight into it. When I squat, it hurts. Like, I'm good up to, like. I can do the bar. I can do all 20 reps in anabolic for the pre. Pre phase. But then when I get to going up in reps, I can. I can do more reps, but I can't do any more weight because it hurts me to do more.

[Adam Schafer]

Okay, where.

[Doug]

Where do you hurt?

[Kimberly]

My low back, my hips. Okay, what are some suggestions?

[Adam Schafer]

Yeah. How long you been working out for?

[Kimberly]

Off and on for 20 years. But recently, just the last year, too. Seriously.

[Adam Schafer]

Okay, so. And what have you been doing for the. For that year or two period? Like, how long have you been strength training? Strength training.

[Kimberly]

Strength training. Strength training. Six months and I just took like three weeks off. I've done half of the. I made it halfway through anabolic once, and then I. Something came up. Like, my dad had surgery and I had to fly to Michigan, so.

[Adam Schafer]

Okay. You know, we might. We might want to move to a unilateral style of training for a little while. Yeah. Just to get things balanced out. That's a good way to balance things out. If. Do you have map symmetry? Because we could send that to you.

[Kimberly]

I do not have map symmetry.

[Adam Schafer]

All right, let me send that to you.

[Kimberly]

Purchase.

[Adam Schafer]

And now the other thing you can. Now you'll get that. Okay, so you'll have it. Here's the other thing you could do. You can stay in. In pre phase of anabolic forever. Like, you can stay in there a long time until you get really good at those lifts before moving through phase one, two, and three. So pre phase says, you know, three, four weeks. But stay in there if you need to for as long as you need to to get good at those exercises.

[Doug]

Katie, I'm also going to have Doug set you up in the private forum also.

[Kimberly]

Okay. Thank you.

[Doug]

This way we can keep an eye on you and help you out so you don't have to wait for a phone call the next time you've got a question about either the programming or something you feel or you notice is. Yeah, the boys and I can, can help you through that. I definitely think map symmetry is a good choice for now. That'll. That'll help out. And then. And then when you get back to squatting, you know, let us know how you feel. You could even do a video of you doing the movement so we can see it and then we can be. We can give you good advice from there. We'll be able to tell, like, oh, you need to work on some hip mobility or, oh, there's ankle stuff you got to work on. And we can actually prescribe what you should be doing to alleviate any sort of. Of low back pain or hip pain. You're feeling okay? Yeah.

[Kimberly]

Cause I was a couple years ago, I think a chiropractor told me that I had like a herniated disc. I don't remember which one.

[Adam Schafer]

Okay.

[Kimberly]

But my whole goal is to lose the weight so I don't have to deal with this pain.

[Adam Schafer]

Okay. Okay. Yeah. Great. Yeah. So, so follow either symmetry or stay in pre phase, but we'll send you symmetry so we'll at least have it.

[Doug]

Yeah, I like. I like you doing symmetry. Symmetry. And then. And then, Katie, just check in with us, okay? Okay. Just check Every. Every 60 days. Let us know how you're going and how you're feeling. Any questions, just let us know and we'll help you through this.

[Kimberly]

Well, thank you so much. You guys are awesome. I love watching you guys watch, like, almost every episode.

[Adam Schafer]

Oh, that's great. Thank you so much.

[Doug]

Appreciate the support, Katie.

[Kimberly]

Thank you.

[Adam Schafer]

You got it. Bye. Bye. Bye. Pre phase is in there to get you ready for the rest. And if you're not ready for the rest, you just keep going.

[Justin Andrews]

Yeah.

[Adam Schafer]

You know, just keep going. In preface, I had clients that I practicing it.

[Justin Andrews]

Yeah.

[Adam Schafer]

Yeah, I had clients that I trained in a pre face style of training for a year before I moved them to a phase one, you know, low rep style of training.

[Doug]

Yeah. Unilateral work will be really good for her right now. And then, you know, this is what the second person today that we've had this. I mean, to me, this is. This is one of the most valuable parts of the form, I'd say. Obviously it's got a lot of other values, too, but, you know, when you. When you're questioning your mechanics on an exercise, it doesn't feel right. Like, I mean, this is what we. How we use it. There's all kinds. Besides us, there's all kinds of other great coaches and leaders in there. Dr. Brink in there, you have Jordan Shallow in there, a ton of other really educated trainers. And so you use that forum to post up a video of you squatting, deadlifting with that, and we'll get to the bottom of it. Like, if I. If I can see this lady squat, if I can see Katie squat, I'll be able to tell her what she needs to do. Right now, we're just guessing. Oh, this could help or try that. But you get in there.

[Justin Andrews]

Hips, is it ankles? T. Spine mobility. You know, it could be any of the ability above.

[Doug]

Yeah. So get in there. Use that, use that forum for that. I think it's probably the, the most valuable or one of the most valuable things about it.

[Adam Schafer]

That's right. 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 mind Pump Out.

[Caller]

Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Super Bundle at mindpump. 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, Anim 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.