2573: Lose 12 Pounds of Fat in Two Easy Steps & More (Listener Coaching)

Summary

Mind Pump: Raw Fitness Truth – Episode 2573 Summary

Title: Lose 12 Pounds of Fat in Two Easy Steps & More (Listener Coaching)
Release Date: April 11, 2025
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews
Produced by: Doug Egge

---

1. Introduction to Fat Loss Strategies

Sal Di Stefano kicks off the episode with a bold claim:

"For many of you, you will guarantee some fat loss. Probably around 12 pounds of fat loss with just two easy steps."
(00:51)

The hosts emphasize simplicity and effectiveness in their approach to fat loss, aiming to provide actionable steps that listeners can easily implement.

---

2. Two Easy Steps to Lose 12 Pounds of Fat

a) Eliminate Processed Foods

Sal highlights the significant impact of removing heavily processed foods from one's diet:

"Don't eat heavily processed foods."
(03:35)

Adam Schafer delves into the science behind this step:

"Studies consistently show roughly 600 more calories consumed from just the fact that you're eating heavily processed foods because they make you overeat."
(04:54)

Key Insights:

• Processed Foods and Overeating: Engineered for palatability, processed foods can lead to consuming an extra 600 calories daily without increased satiety.
• Historical Context: The takeover of food companies by tobacco giants led to the manipulation of food science to create addictive products, exacerbating the obesity epidemic.

b) Prioritize Protein Intake

Adam introduces the second step:

"For women, eat 35 grams of protein per meal first. For men, 50 grams."
(21:04)

Doug Egge adds practical advice for implementing this strategy:

"Eat your protein first and eat whole foods."
(23:04)

Key Insights:

• Protein for Satiety: Consuming protein first not only aids in muscle building but also curbs appetite, facilitating fat loss.
• Simplified Guidelines: Focusing on protein intake simplifies dietary planning, making it easier for individuals to adhere without meticulous calorie counting.

---

3. The Science Behind Processed Foods and Obesity

Doug underscores the addictive nature of processed foods by referencing popular media:

"That's why I love to use the Man vs. Food example... they're so powerful."
(10:51)

Adam explains the intricate design of processed foods:

"They have perfected the science to manipulate satiety signals, making you eat more without feeling full."
(12:48)

Key Insights:

• Palatability Engineering: Texture, flavor, and sensory cues in processed foods override natural satiety signals, leading to overeating.
• Addictive Qualities: Similar to drugs, processed foods can alter brain chemistry, fostering habitual overconsumption.

---

4. Bonus Fat Loss Tips for the Highly Motivated

For listeners seeking additional strategies, the hosts offer two bonus steps:

1. Avoid Eating While Distracted

   "Studies show that you eat 10% more calories simply by being distracted."
   (25:34)

2. Refrain from Drinking Fluids During Meals

   "This forces you to chew your food more and allows satiety signals to kick in sooner."
   (25:52)

---

5. The Importance of Community in Health and Well-being

Transitioning from dietary advice, the hosts engage in a heartfelt discussion about the role of community:

Doug shares personal anecdotes about moving to a supportive neighborhood:

"Having neighbors who look out for each other has given me a sense of community security I've never had before."
(47:56)

Adam adds:

"Being part of a community fills you? It fulfills you."
(52:47)

Key Insights:

• Social Support: Strong community ties contribute significantly to mental and physical health.
• Isolation vs. Community: Modern trends toward isolation can negatively impact overall well-being, emphasizing the need for building and maintaining supportive relationships.

---

6. Listener Q&A Highlights

The episode features insightful answers to listener-submitted questions. Below are some notable exchanges:

a) Is Maintaining a Shredded Look Realistic?

Listener: Cast Girl 078
Question: "Some of my favorite influencer athletes seem to maintain a shredded look all the time. Is that realistic?"

Adam:

"Realistic if you want a miserable life. For most people, no."
(57:13)

Doug:

"The sacrifice it takes to obtain that look and where that desire comes from is rooted in insecurity."
(58:12)

Insights:

• Sustainability: Constantly maintaining a shredded physique often leads to unhealthy lifestyle compromises and psychological strain.
• Underlying Issues: Such obsessions may indicate body dysmorphia or reliance on performance-enhancing substances.

b) Post-Knee Replacement Quad Firing Issues

Listener: Jim Crowley, 2022
Question: "I just had knee replacement surgery and now I'm having trouble with my quads not firing. Are there any priming exercises I can do to help with this?"

Adam:

"Isometrics. Focus on squeezing your quads in the contracted position."
(61:48)

Doug:

"Leg extensions and wall sits are effective rehab exercises."
(63:05)

Insights:

• Rehabilitation Techniques: Incorporating isometric exercises can help re-engage and strengthen the quadriceps post-surgery.

c) Starting as an Online Personal Trainer

Listener: Alana B40301
Question: "If you're starting as a personal trainer but want to work online, should you work at a gym at least part-time to get hands-on experience with people?"

Adam:

"Yes, to be a good online coach, you need in-person experience."
(63:47)

Doug:

"Working in a commercial gym provides diverse interactions essential for coaching prowess."
(64:00)

Insights:

• Hands-On Experience: Gaining practical experience in a gym setting is crucial for developing effective online coaching skills.

d) Waist Thickening as You Get Stronger

Listener: Warrior Reborn 4
Question: "Is it normal for your waist to thicken as you get stronger? I can't tell if it's muscle or visceral fat."

Adam:

"Hormone changes during perimenopause can alter fat distribution. It's not muscle from strength training."
(67:25)

Doug:

"Recommend getting a blood panel to assess hormone levels."
(69:02)

Insights:

• Hormonal Influence: Perimenopause can lead to increased visceral fat around the waist, independent of muscle gain from strength training.

---

7. Concluding Insights

The hosts reiterate the importance of focusing on sustainable and health-oriented fat loss strategies rather than chasing unrealistic physiques. They emphasize building supportive communities and approaching fitness with a balanced mindset to ensure long-term well-being.

---

Notable Quotes:

• "Processed foods are so powerful that they'll make you eat 600 more calories a day."
  Adam Schafer (04:54)

• "Eating protein first not only aids in muscle building but also curbs appetite."
  Adam Schafer (21:04)

• "Community ties contribute significantly to mental and physical health."
  Adam Schafer (52:47)

• "Maintaining a shredded physique often leads to unhealthy lifestyle compromises."
  Adam Schafer (57:13)

---

Final Thoughts:

Episode 2573 of Mind Pump: Raw Fitness Truth offers a comprehensive look into effective fat loss strategies backed by science and personal experience. By eliminating processed foods and prioritizing protein intake, listeners can achieve significant fat loss without the need for restrictive dieting or excessive exercise. Additionally, the episode underscores the vital role of community in fostering a healthy and balanced lifestyle.

For more insights and expert guidance, visit mindpumppodcast.com and follow the hosts on Instagram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug.

Transcript

[Sal Destefano]

If you want to pump your body.

[Adam Schaefer]

And expand your mind, there's only one place to go. Mind Pump. Mind Pump. With your hosts Sal Destefano, Adam Schaefer and Justin Andrews, you just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. In today's episode, we answered listeners questions. People wrote in questions and we got to answer them on this episode. But this was after the intro. Today's Intro was roughly 51 minutes long. In the intro we talk about fitness studies, fat loss. It's a good time. By the way, if you want to write in some questions that we can pick from, go to Instagram indpump Media. That's where you do it now. This episode is brought to you by some sponsors. The first one is Zbiotics. This is a pre alcohol drink. You take it before you drink alcohol. And this probiotic. These genetically modified bacteria break down acetaldehyde in the gut. What's that mean? You feel a lot better when I drink it before I drink, I feel way better the next day. Go check them out. Go to zbiotics.com that's Z B I O-T-I C S.com mindpump25 use the code mindpump25. Get 15% off. This episode is also brought to you by Luminos by Entera. This is a skincare product with efficacious doses of ghkc. What is that? That's a peptide that'll boost collagen production in your skin by 70%. Nothing comes close. Try it out after about two or three applications. You'll know the difference. Go to entera skincare.com that's e n t e r a skincare.com mpm use the code mpm and get 10% off your order. We also have a sale this month, Maps hit and the Extreme Fitness bundle, both half off. If you're interested, go tomapsfitness products.com and then use the code APRIL50 for the discount. All right, here comes the show. All right, I'm gonna say something crazy. For many of you, you will guarantee some fat loss. Probably around 12 pounds of fat loss with just two easy steps. I know it sounds too good to be true, but I'm being dead serious. Two easy steps and lose. Probably around 12 pounds of body fat. Let's go. I'll start with the first one, but I'm gonna also, after I say it, we're going to really break it down as to why this is such a big one. But it's don't eat don't eat. No, eliminate processed foods. Just don't eat heavily processed foods. All right, so let's back up for a second. The two steps that we're picking for this, number one, have to be very clear. They have to be easy to follow, and they have to have a big impact because there's lots of steps you could take for fat loss. But one thing you learn as a trainer or a coach when you train lots and lots of people is you're more effective when you can pick things that people will do, can do, and that they don't have to do much else. They have lots of downstream effects. Now, processed foods is a, this is a big one. In fact, I was just, I just read an article this morning as I was prepping for this episode, and they're now finally starting to show the strong correlation and they're making the connection. I know this is going to happen. They'll come out and say this is the, the main cause of the obesity epidemic in Western societies. There's lots of factors that play into that, but the main, biggest factor is the prevalence of heavily processed foods. And what you'll see is as heavily processed foods became more and more of our diet, our obesity epidemic grew alongside with the influx or the use or how often or how much people ate these heavily processed foods.

[Justin Andrews]

What did they estimate it was around 500 extra calories you tend to eat as a result.

[Adam Schaefer]

So what's interesting about food studies or diet studies, many of them are difficult to extrapolate from because they're survey based. So it's like, how many tomatoes did you eat last week? Or something like that. Yeah, yeah, yeah. But the studies done on processed foods are really, really well done because they actually are controlled. And they'll take groups of people, they'll put them in rooms and they'll put one room. In one room, they'll have whole natural foods. In the other room, they'll have heavily processed foods. By the way, heavily processed foods are like foods and wrappers, boxes, you know, foods with lots of ingredients. Right. So think of like, you know, yeah, like, like a banana versus like banana muffin or banana flavored candy or something like that. Right. And they even controlled the macros. So in other words, similar macro breakdowns. Then they had the people eat until they were satisfied. That's all they said was just eat until you're satisfied. Don't control yourself or don't try to overeat, just eat until you're satisfied. Then they switch the groups into the other rooms. So it's not like they just kept the same groups. They said, okay, now you're gonna go in this room, you're gonna go in this room. And the studies consistently show roughly 600 more calories consumed from just the fact that you're eating heavily processed foods because they make you overeat. They're so powerful in making you overeat.

[Doug]

I think we should talk a little more, too, about what? You kind of briefly said it like, how do we come up with, like, just these two things? And we do this a lot on the podcast. We're like, just focus on this or just do that. And I think this is a really important conversation because there's a lot of stuff out there. There's a lot of biohacking, there's a lot of diets out there, there's a lot of supplements out there. There's tons of different program advice. There's so much advice on how to get healthy, how to get fit. You know, how do you distill this down to just two? I think another part of that, Sal, is that when you think about eliminating, even if. Even if you fail and you weren't, but you were attempting to do a good job of this, you're going to move the needle.

[Adam Schaefer]

Big impact.

[Doug]

Like if you take somebody who doesn't pay attention to this at all, just eats whatever they want and they. And they're like most American people that have mostly a highly processed diet, over 70%, and you. Exactly. And you just make an effort at trying to eliminate all processed food, you're going to see a big difference. That's why I think it's so. It's so same with your second tip that you have like these two tips. To me, when I think I'm trying to. I'm going to nail down just two things for my clients to focus on. I know that most people fail and most people have a hard time sticking to anything. And it's like, okay, what are the things, the two things I could get them to focus on, knowing that they probably will fail, knowing that they will probably fall a little short, but yet I'll still show them a positive impact.

[Adam Schaefer]

Listen, this is my experience consistently with my clients who wanted to lose weight, consistently, like clockwork. If my client, all they did was effectively eliminate or severely restrict their processed food consumption, they tried nothing else. We have a second step here we're going to get to. But the clients that I had that just did this, they didn't count macros, they didn't count calories, they didn't do anything else. They just said, I just said, eat as much as you want. Whole natural foods, just eliminate. So when you're hungry, you want a snack. Even if you want a snack, just make sure it's whole natural foods. On average, every single one would lose 10 to 15 pounds. Like, some of them. More, by the way. Sometimes It'll be like 20 pounds, but on average, like 10 to 15 pounds of weight on the scale. Body fat that would come off their bodies just from this one step alone. Now, it's important to understand the history of when this became a big problem. So right when the government regulations or government policy was starting to change around tobacco is when this became a big thing. So back back in the day, the tobacco industry or the tobacco companies were the biggest companies in America. They were the biggest, most powerful companies in America, and they had their hands in government agencies. And they were really good at hiding data, trying to show, you know, trying to hide the fact that it caused cancer, that it was bad for you. In fact, they were so good at this that in the 1940s and 50s, there were even ads showing doctors recommending smoking cigarettes. But when they saw the writing on the wall and they're like, oh, they're going to come after us. What are we going to do? Because once they start making this public policy, we're going to lose a lot of money. What these tobacco companies did is they, like any smart company, like, okay, let's figure out how to pivot. And what they did is they made, at the time, some of the largest corporate purchases in history. And what they bought were food companies. These massive tobacco companies, fearing for profit loss, looked around and said, where can we move to strengthen ourselves, maintain profits? And they bought the large food companies at the time. And what they did is they took their expert scientists that understood how to make tobacco and cigarettes very addictive, and they really figured out how to get their consumers to want to smoke more and more of their cigarettes. They took those same scientists and they said, hey, we now own these food companies.

[Doug]

Apply this to food.

[Adam Schaefer]

That science that you guys understand, will it work with food? And what the scientists did is they went in and they studied palatability. How do we. What is it about food that we enjoy? Why do we enjoy some foods more than others? And can we engineer this to make it far more powerful? And so the science in processed foods is so deep and so vast, and billions and billions of dollars have gone into this, where they have it down to a point where they can make you with the same fullness, the same satisfaction I. You know, I don't want to eat anymore. I'm full. They've. They're so effective that they'll make you eat 600 more calories a day, which is, by the way, that is a lot. Like, to burn 600 calories, you have to do like, three hours of cardio just to burn that. For most people, they'll make you eat that much more with the same amount of satiety. That's how incredibly addictive and powerful these foods are. And it's been decades in the making.

[Justin Andrews]

Yeah, it's funny, I was just thinking of some of the. Not the scientists, but some of the behavioral scientists have actually were responsible for a lot of our Saturday morning cartoons to promote cereal. And that was the entire. The entire thesis that what they actually constructed for that cartoon was to be able to sell this type of cereal for us as kids and I. And then we just had been indoctrinated with the. It's a part of a balanced diet. It's a part of a balanced meal. And it's like, it was always this, like every commercial. I just. It's so. Just deep ingrained in there and culturally, you know, introduced that way even from a young age that, like, this is a big thing that we have to kind of, you know, filter out from behavior.

[Doug]

I know there's people that are listening, and they're just like, come on, like, how. How powerful can they do? I mean, how much is that really making a difference? I mean, their job is to make it taste good, look good, whatever. But I mean, it's. It's not that. That crazy. And I love to use the man versus food example because it's such a cool way to show you how powerful this stuff is and, like, how you can manipulate things with palatability, with flavor, with textures, all these different stuff. And it's that episode where he has to eat a sink full of ice cream.

[Adam Schaefer]

Yeah, that's the challenge.

[Doug]

Yeah, that's the ch. Remember, this is a TV show. He is challenged to finish this. And that's his goal. Like, right. He's. He's good at this. He goes and he. He accomplishes these crazy. So he is stuffing his face, and you can see he's towards the bottom of this. This sink of ice cream. Right. Probably tens of thousands of calories he's already consumed. And you could tell he's getting nauseous and his stomach starts.

[Adam Schaefer]

Fatigue is kicking in.

[Doug]

Yeah. And he is just can't have any more. And he's in this restaurant, and you see him order a large extra salty fries to come over. And I remember the first time even I saw that and I understand, like, I was like, what, he's going to.

[Adam Schaefer]

Eat more other food?

[Doug]

Yeah, he's about to throw up more food and it has nothing to do with the competition and he's not going to get any extra credit for eating something else. Why is he doing that? And it's for that exact reason that switching over from the ice cream over to a salty food like that changes his palate. Right. So he doesn't get the, from the.

[Adam Schaefer]

Palate fatigue right back to the ice cream.

[Doug]

And they went right back to the ice cream and he finished more. And so you're talking about somebody who is forcing themselves to eat as much as they possibly can. Can't, cannot eat anymore, goes and orders something like salty fries. And so that, that's how powerful that science is.

[Adam Schaefer]

I'll use this example. Doug, can you look up for me how many potatoes are in a large family sized bag of potato chips? Because this is the example that I like to give. And really what you can, what it exemplifies again is what's known as palate fatigue or satiety signals, which is what they manipulate. Right. They manipulate those things with what they put in these processed foods. And they're very profitable. They're pat. You can patent them. They have a long shelf life, they're convenient. So let's see. Okay, so four pounds of potatoes.

[Justin Andrews]

Wow.

[Adam Schaefer]

It's four pounds to make one pound of potato chips. Okay, so a family size bag of lays, which is about 13 ounces, requires about three and a quarter pounds of potatoes. Okay, so now imagine this. If I put.

[Doug]

Dude, how many, how many, how many potatoes is three and a quarter pounds? That's a lot of potatoes.

[Adam Schaefer]

That's a lot. That's a lot.

[Doug]

What is that, like eight potatoes?

[Sal Destefano]

It depends on the size of the potato.

[Doug]

Give me a, give me a, like a medium size. Give me a rough estimate. Give me an idea. That has to be Sal I. Whenever you've given this.

[Adam Schaefer]

Yeah. How much does.

[Doug]

You've used an analogy before and I think you've said like three to five potatoes or something like that. But this is like eight full size potatoes.

[Adam Schaefer]

It's a good question. It's a very good question. But let's see what Doug, between 10.

[Sal Destefano]

And 13 ounces for a large. So you're looking probably about six potatoes.

[Adam Schaefer]

Okay, so imagine right now just, just play along with me if you're listening to this or watching this. Right. I put Six plain boiled potatoes in front of you. Plain boiled big potatoes right in front of you. And I say eat these in an hour. Most people wouldn't be able to do it.

[Doug]

Maybe two, maybe two, maybe three.

[Adam Schaefer]

Three. And you're just like, oh, I'm gagging. But if I gave you a family sized bag of laced potato chips, game on. You could probably finish it. Definitely eat more than the three potatoes for sure, but you could probably finish it. And incidentally, the potato chips have oil and even more calories than the plain potatoes that you ate. It's not the calories. It has to do with satiety and heavily processed foods. The money that goes into the engineering with these. The science is so crazy, you guys, it's not even funny. I mean, it boils down to the sound it makes when you crunch into it.

[Doug]

The color, the sound, the texture, the taste, everything.

[Adam Schaefer]

The aftertaste, like how long the taste, you know, it's, it's crazy, the science that goes into this. And they produce drug like effects in the brain, literally throwing satiety signals haywire. In fact, when they do the studies on processed foods, if you eat processed food versus a whole natural food, you actually eat it something like 50% faster. Even. So even the speed at which you consume it speeds up because of its effect on your body. And now here's what happens over time. Just like any drug, any drug, well, I'll use a common drug that people consume every day, Caffeine. Your first time you have coffee, man, you're like on fire, right? You drink it every single day. After a week or two, that effect starts to wear off and you need more caffeine to get the same effect. Your brain starts to wire itself and shape itself around the stimulus. If you eat lots of processed foods at the time, a lot, your brain will mold itself after these foods as well. So it is literally the single most effective step you can do for fat loss. And like I said, most clients, 10 to 15 pounds. This alone, nothing else. It was like the biggest hack that I, I, I figured out halfway through my career.

[Doug]

It's crazy to me that there's, there's still this debate around the obesity epidemic. Like, like where it came from. It's like. So to Justin's point about the cereals and how we started that early on with the commercials with kids, you get children under the age of five addicted to these processed food foods and then you wonder why, why they have this crippling dependency on the, on it as they get as they age. Of course, no different and no different than if you were to give this kid drugs. How hard at an early age, how hard it would be for them to try and pull off of that when they get into teenage years or adult years. And that's 100% of what's going on is like these kids at such an early age are getting all this food and you are completely changing their makeup.

[Adam Schaefer]

There's lots of studies on. They call it the Standard American Diet. Right. SAD is the, the acronym. And they'll show countries that will adopt this, this diet. And then obesity skyrockets. You're like, what diet are they adopting? It's a processed food diet. It's all the major food companies that from America will move into a country and they're very effective at selling the products and like again, long shelf life. They can produce it, ship it over there, whatever. And then their obesity will rise along with the consumption of these. So that's step number one. Do nothing else. Just do that before you go on.

[Doug]

To the next step. I'm just, and this is, sorry, I'm going to take you on a little bit of a detour. But it's related to this, this just because I know there's a lot of news happening right now with RFK going to the like the five guys or whatever he is, and they, they've now they're getting rid of the seed oils.

[Justin Andrews]

And they're doing that beef tallow instead.

[Doug]

Yeah. So what, what is your. Because I there I'm hopeful. I don't, I'm not excited, I don't trust. But I'm hopeful for this whole Make America Healthy Again and like moving in this direction and like it may. Is there a possibility that we'll actually see the same way we saw campaigns against cigarettes and making people awareness of his addictive properties? Is it possible we might start moving in this direction around processed fast foods?

[Adam Schaefer]

I think so.

[Doug]

But there's there, there seems to be a divide in our, in our fitness space on, on that like obviously there's a bit of propaganda there. I get it. You know what I'm saying most anything that's coming from any, you know, elected officials, somewhat of propaganda. But are you. Are. Do you think it's positive? Do you think it's negative? Negligible? It doesn't matter because it's fast food anyways.

[Adam Schaefer]

What they're doing is they're taking single things that he's talked about and then saying that's not going to make that big of a difference. But the overall picture, I think they get it better than anybody I've heard in. In government. I mean, he talks about the. He talks about the dangers of individual ingredients, certain preservatives and dyes. I think there's a general. There's a definite concern for some of it. But I think in general, he does also talk about. At least he talks about the advertising of these foods to kids. Yeah.

[Justin Andrews]

I mean, it seems strategic to do it that way.

[Adam Schaefer]

Yes.

[Justin Andrews]

Yeah. Because I mean, if you're really trying to, like, just completely get everybody to abandon processed food, that's a humongous.

[Adam Schaefer]

Oh, my God.

[Justin Andrews]

Humongous. Like, ask. And it's to be able to kind of pick apart one item at a time. I think it's bringing awareness, at least for that. Because I have heard the argument, like, yeah, of course, like, just changing over to beef towels. Like, you're still getting a lot of calories, like you're still going to fast.

[Doug]

Fast food. Right.

[Justin Andrews]

It's all of that, you know, and I understand that, that. That perspective. But if you're going to look at it from like, you know, sort of chipping away at the big, you know, huge statue in the room, I mean.

[Doug]

I would love to see them go after, like, things related advertising to kids and going that.

[Adam Schaefer]

To me.

[Justin Andrews]

Absolutely. I think that's a huge.

[Adam Schaefer]

That seems like a big, easy step.

[Doug]

Yeah.

[Adam Schaefer]

If you walk into the grocery store and you look at the foods for children, 99.9% of them, these crazy, hyper palatable, ultra processed. Yeah, yeah. That.

[Justin Andrews]

For kids. And then, you know, drugs marketed on, you know, openly. Like, we should cut that.

[Doug]

Isn't there a country that disallows that? Like, you can't have the candy at the, like here in America, when you go to the line in a grocery store, where's all the candy?

[Adam Schaefer]

Yeah, yeah.

[Doug]

And where's it located for the kids? Super low.

[Adam Schaefer]

Yeah.

[Doug]

Right. It's down by your ankles and your knees, like, so. Like, it's super annoying. If you want that Snickers market bar at the bottom, like, it's like, not for you. It wasn't even there for you.

[Justin Andrews]

Reach it over my belly.

[Doug]

Yeah. It's literally for the. The kid who's been screaming to get out of the grocery store for the last half hour and is now pulling on the mom's shirt or the dad's shirt that they want this bar and you just want to shut the kid up and so you just throw it in the. On the. On the track. Right.

[Adam Schaefer]

Just. Just to make my point, like, this is how. This is how powerful processed foods Are in terms of making you overeat. Processed health foods will make you overeat as well.

[Doug]

Yeah.

[Adam Schaefer]

Like a protein bar with 40 grams of protein will not produce the satiety of 40 grams of protein in steak or chicken. It just doesn't. This is a great hack if you're a hard gainer and you need to, you know, smash some calories in. But processed foods just, they just do that.

[Doug]

Do you remember me sharing that with you guys? I found it when I was competing and then I told you how I was using the bars, not using the bars. And then I. It was so crazy to me. And this is not to pick on quest, it was just happened to be the bars I was using. I used a lot of their bars and I, I remember, you know, in these shows where I would allow myself to have it, how much I loved it, I craved it. I'd find myself eating two, three. Sometimes in a day it felt like such. When you're restricting so hard, it's like, man, this feels like such a good treat. You know what I'm saying? And you justify it because it falls in the health food category. And then I remember coming off of it for a extended period of time and again feeling this pull towards it, just like I would with any other sort of addiction with any other foods. And then getting to a point where it's been away for so long and then reintroducing it and how gross it tasted at first. But then if I powered through, that doesn't taste very gross, it doesn't taste very good, then it gets a little bit better. And then by the third time or fourth time, I feel that come back. It's a trip.

[Adam Schaefer]

Yeah. So this will happen if you don't eat a lot of sweets, for example. And you'll see this with kids who don't eat a lot of sweets. Like if you don't feed them a.

[Doug]

Lot, it's too powerful.

[Adam Schaefer]

It's overwhelming on the. That's how max is the brain. But you eventually adapt to it. Again, I'll use the caffeine example. You never have coffee. You never have coffee. Someone gives you a grande, you know, the nitro.

[Justin Andrews]

Yeah.

[Adam Schaefer]

You're going to the er. You're gonna go to the er. You gotta take time to fly into the moon. Right, right, right. So it's very similar, very powerful. And how they affect you and you will lose if you eat them. If your goal is to lose weight and you eat a lot of these, either you're gonna gain the weight. It's not gonna happen or you're gonna white knuckle this entire process. So if you simply eliminate those and continue to eat until you're satisfied, you will lose body fat. The next step is to eat protein and eat it first. Now what we typically do is we recommend, you know, eating this many grams for how much you weigh, type of deal. I'm like, I'm gonna make it as simple as possible. I'm gonna make it super simple. And what I did was I tried to make it so simple that it would cover most people. So here are the recommendations. For women with your meals. Breakfast, lunch and dinner. Eat 35 grams of protein from whole natural foods, eat it first. For men, 50 grams of protein, whole natural foods, eat it first. What does that look like? 6 ounces of meat for women, about 8 ounces of meat for men. Eat that first, then eat the rest. Whole natural foods. If you do those two steps right there and you strength train, you're going to build muscle and burn body fat and you're probably losing about £12 over, over a nice period of maybe 12, 12, 14 weeks or something.

[Doug]

I think there's some, there's, there's a, there's a bit of psychology to that too. That's, that's going on, right? Like, there's something freeing to. At least this is experience I've had when I would, when I tell clients this, they would always come back like, is that it? What do you mean? What about, well, what about my, you know, my carbon taken, my fat intake and my total calories and it's just like, no, listen, this is all take care of itself. Yeah, let's just, let's just focus on this for now and then we'll get there. But this is going to take care of the fruit first big step for us. And I, I found that that was so freeing for them that it's just like, these are all the parameters I have. Just eat whole foods. I can eat what I want, when I want, how I want. Like, yeah, absolutely, just do that and then eat the protein first.

[Adam Schaefer]

That's it.

[Doug]

Like, that's it. Like you can, I'm not gonna tell you what to put on your plate or how much of it. Just eat the protein first and eat whole foods and then we'll, we'll work on the next step later. Download. But this is gonna take us so far.

[Adam Schaefer]

And I'll make this statement right here. Majority of people, not all, but a majority of people, probably 70% or more, if all they ever did was this, and they did it consistently. And they exercised appropriately. That's all they did. They did nothing else with their diet. Nothing else. Most men would fall probably within 14 to 17% body fat. So you'll be at a nice body fat percentage and most women will be somewhere in the low 20s. That's a majority of people if they just did those two things right there and they did them consistently over time. By the way, the reason why we say eat protein first or eat protein number one, it also produces satiety, so it does also help with appetite. But number two, when calories are controlled, a high protein diet results in more fat loss and more muscle gain or muscle preservation at the least. So you're, you're, you're more likely to lose pure body fat by having a high protein diet than you are having a low protein diet, even if the calories are the same. But it has the dual effect of also helping with appetite satiety. I mean, like, again, I'll make this, I'll say this again and test me out. If you're listening to us right now and you want to lose some weight, do this and give yourself some time and you'll see a nice, slow, even fat loss over time and you'll probably fall in this nice, healthy body fat percentage without doing anything.

[Doug]

If you're doing this with two to three days of strength training, I'll, I'll show you in 30, 60 days a radical change.

[Adam Schaefer]

Yeah.

[Doug]

Oh yeah. 30 to 60 days.

[Adam Schaefer]

Yeah.

[Doug]

Three times two, two, three times a week. Strength training paired with that, those two tips in 30 to see. In 30 days you'll definitely feel and see some difference. 60 days, you'll, it'll, it'll.

[Adam Schaefer]

90 days. It'll be measurable.

[Doug]

Oh yeah, a hundred percent. And that I found that later on in my career, it's like this is all I have to do. Like, and even the, the clients that were highly motivated to do more and they wanted more, I still would start here, just do this. This is all we're going to need to do right now. You're going to see a bunch of change and then we'll start to layer on all the other things that we.

[Adam Schaefer]

So now I'm going to give some bonus steps for people who are like highly motivated. You want to do more, fine. All you got to do is first step, first two, but I'll give you some bonus steps. Here's a bonus step. Don't eat while distracted. So in other words, while you're eating, don't be on your phone or watch TV. Studies show that you eat 10% more calories simply by being distracted. And then the second bonus step is don't drink any fluids while you eat. All that does is there's no magic to this. It just forces you to chew your food more, and it allows those satiety signals to kick in sooner. Those two really have nothing to do with what you're eating, but rather, they have to do with how you eat. So those are the bonus steps. You throw those in. I mean, that right there, by the way, what I did, what we just said. Ra the most effective diet you'll find in the world. No crazy anything.

[Doug]

It's literally where this is where I start. This is where I start with nutritionally. Right. So where we start nutritionally, this is what it looks like. And then just becoming aware. The other thing, too, is, like, as you start to do follow something just so as simple as this, you start to see your own. Your own habits and behaviors and where you're missing and what you need to do. And. And again, back to my original point of why I think these two are so powerful. Part of why I think they're so powerful is if you have somebody who didn't pay attention to protein at all and they also ate a lot of processed food. Just the attempt at those two things.

[Adam Schaefer]

Yes.

[Doug]

Moves the needle.

[Adam Schaefer]

Yes.

[Justin Andrews]

Yeah.

[Doug]

And I think that's part of, like, as a trainer, when you start to distill down to, like, the. The big. What we call the big rocks or the things for people to focus on, it's the things that move the needle. Just attempting it. It's just like if you attempt a couple full body workouts a week, I know as long as you're getting one or two in there, it's gonna make a move. It's gonna move the needle.

[Adam Schaefer]

Yes.

[Doug]

If you just attempt to eliminate processed foods, you're gonna move the needle. If you just eat your protein first, always, you're gonna. That's what's so great about it.

[Adam Schaefer]

35 grams for women. Aim for that. 50 grams for men. I think, generally speaking, for most people, that's a nice, even target. All right, so have you guys ever heard of the term Asian flush? You guys know what that is? Asian flush.

[Justin Andrews]

I'm sure Doug knows.

[Adam Schaefer]

Doug knows what that is. Right? You've heard that?

[Justin Andrews]

Absolutely.

[Doug]

You know what it is?

[Sal Destefano]

Well, I mean, talks.

[Adam Schaefer]

Yeah.

[Sal Destefano]

Asian people oftentimes, when they drink, will get red in the face.

[Adam Schaefer]

Yeah. Have you.

[Justin Andrews]

So have you heard of this you're referring to?

[Adam Schaefer]

Yeah. So some of they'll say, oh, they're they're allergic or whatever. No, it's actually red.

[Justin Andrews]

So my wife kisses too.

[Adam Schaefer]

Does she?

[Justin Andrews]

Yeah. I don't know if this is also. This is a genetic kind of. It is German trait.

[Adam Schaefer]

It is, it does. Other races will have this, I think at 10%, but, but with as certain Asian populations, so Chinese, Japanese and Korean, about 36 to 45% of them have this effect. By the way, they call this a alcoholism protection gene.

[Doug]

I bet.

[Adam Schaefer]

Okay. Because.

[Justin Andrews]

Because it limits the amount.

[Adam Schaefer]

Yes. So what happens is it's a variation in enzyme that causes a buildup of acetaldehyde.

[Doug]

Oh, no way.

[Adam Schaefer]

Yes.

[Doug]

So would something like zbiotic help this person?

[Adam Schaefer]

I don't know if it'll help this person. I don't think so. I think this is much, much good question, but no, I think this is much stronger than that. But it made me think of zebiotics, but they have a gene variant where they're not able to break down acetaldehyde fast enough. It builds up quickly and acetaldide is toxic.

[Doug]

Well, that's how zbiotic works. Right. Basically that builds up when you drink alcohol and it basically pairs with that and gets rid of it. Explain. Remind me how.

[Adam Schaefer]

Okay, so zebiotics is called a pre alcohol supplement, but it's genetically modified probiotic. And what they did is they went in modified bacteria to break down acetaldehyde in the gut. So when you drink alcohol, some of the alcohol turns into acetaldehyde in the gut. Now the rest of it gets metabolized, your liver breaks down. The acetaldehyde does a pretty good job of doing that. But when acetalde is released in the gut, it can, it can cause all kinds of problems. It can be absorbed in the bloodstream, doesn't get taken care of by the liver, can cause gastro distress, can cause headaches, can cause nausea, I can't sleep, I get the sweats, all that stuff. Right. So what, what zbiotics does is this bacteria sits in your gut, you drink it before you drink alcohol. And these, these bacteria break down acetaldehyde in your gut. So that's why they, that's why everybody likes using it. But I found this fascinating because as I was researching acetaldehyde, it's like 35 to 45%.

[Doug]

That's a lot.

[Adam Schaefer]

And they just can't, they're bought. There's a gene variant where they can't break it down fast enough. And so they'll have like one drink and they'll get this red flush.

[Justin Andrews]

Well, that's Interesting. Well, because too, like, one of my friends, you know, he could only drink, like, one or two drinks, and he was like, smashed. Asian dude. Yeah. And it was like, cheap date.

[Doug]

Yeah.

[Justin Andrews]

I was like, that must be nice, you know? Yeah, exactly. Like, it was always expensive for me, but. Yeah. I wonder if. I wonder if that would. Would, you know, he'd be able to actually build his volume up. Not that that's like.

[Adam Schaefer]

I don't know if it would help that this is a gene variant, but I do know that when I do the zebiotics, I hate drinking without it. Hate it. Yeah. It's so different. I feel so different the day after if I don't take.

[Doug]

So we were packing right now. We're heading off to Cabo tomorrow. And that's like the first thing I tell Katrina. Like, got to get the Zebo, because I know we're going to end up drinking while we're relax, especially it's an adult trip, just her and I. And so it's like the first thing that's like, we gotta have that when we fly out.

[Adam Schaefer]

How many you take with you?

[Doug]

You know, I'll take one a day. So as long as I have one.

[Adam Schaefer]

So one for each day that you're.

[Doug]

One for each day and then one for her. So what is that? Like, we're there for three or four.

[Adam Schaefer]

Days, so it takes like eight or something.

[Doug]

Yeah, that's good. I won't even use that many. I don't. We don't. We won't drink every day.

[Adam Schaefer]

That's good.

[Doug]

But there'll be a day or two. I'm sure I will.

[Adam Schaefer]

So we've talked about this before on the podcast, but I was. Somebody sent me. Because we've talked about it, or I got tagged or someone. I think someone sent it. I think it was one of our staff members sent me the history of hysteria. We've talked about this on the podcast. So hysteria used to be a medical diagnosis for women, and that's when they.

[Doug]

Do the shock therapy, right?

[Justin Andrews]

Yes. No.

[Doug]

Oh, this is not the shock therapy one. Oh, no.

[Justin Andrews]

This is the uterus.

[Doug]

This is the. The. The. This is the basically masturbate. Right, dude. Right. The doctor would do that to her. Right.

[Adam Schaefer]

So hysteria was essentially. It's anxiety. Right. So it's like a woman who's overwhelmed, super anxious. But back then, they called it hysteria. And the. You know, the word hysteria comes from.

[Justin Andrews]

It's uterus.

[Adam Schaefer]

Yeah. The Greek word hystera, which means uterus. So what they thought was happening in these women this Is what doctors said was that their uterus was misaligned or something. Was misaligned? Yeah.

[Justin Andrews]

So they go in there and align it with their fingers.

[Adam Schaefer]

No. So, okay, so you're white. Oh. You're Your wife. You know, you have eight kids at home, and you guys are giving them an organ, and it's the Great Depression. But your wife. It must be your uterus. Has nothing to do with the. That you guys have so many kids.

[Justin Andrews]

I think I really. Because basically. Okay, tell me if I'm wrong, but I guess there was so many women going back to get their uteruses aligned that doctors were getting tired. And this is where they came up with the idea to create something to actually insert in there.

[Adam Schaefer]

So these women would go to doctors, and what doctors would do is they would do a. It's called the. They called it hysterical paroxysm. That was the medical term, which was to orient the uterus. Essentially, what they were doing was masturbating these women until they had an orgasm, and the orgasm would fix the uterus. And of course, the women were like, I feel amazing. Oh, my God, I got a break for my kids. You know, I left. I got some dude got to diddle me, and I feel so much better. And it became so popular that these doctors were exhausted because they had to do it manually.

[Justin Andrews]

Yeah.

[Adam Schaefer]

So a doctor.

[Doug]

They created a toy.

[Adam Schaefer]

A doctor's like, I got to figure out a way to do this.

[Doug]

So they created the rabbit.

[Adam Schaefer]

No, they. No, they created a vibrator. Yeah.

[Doug]

That's what is. Whatever the name was back then. Right.

[Adam Schaefer]

It was just called a.

[Doug]

It's the rabbit. Now look up the original magic wand.

[Adam Schaefer]

Put up hysteria vibrator.

[Doug]

I've actually seen the black and white ad for it before. So I remember this now.

[Adam Schaefer]

Yeah.

[Doug]

Yeah, I remember. I think we might have talked about it a long time ago.

[Adam Schaefer]

And so we did. We did. So that's how the viber got invented. So.

[Justin Andrews]

So how did. Like, did it have batteries back then?

[Adam Schaefer]

You plug it in.

[Doug]

You plug it in, Ste.

[Adam Schaefer]

Oh, my God. I want to see what this. Look.

[Sal Destefano]

Oh, wow.

[Doug]

Oh, wow.

[Adam Schaefer]

That's the. That's the one, man.

[Justin Andrews]

Look at the collector's item.

[Adam Schaefer]

Yeah. Wait, what's that picture on the top right? Oh, my God.

[Doug]

That's him doing it, giving it to her.

[Adam Schaefer]

Wow. I mean. I mean, the referrals this guy was getting through the roof.

[Doug]

Imagine you're. You're a handsome doctor. Your business is booming back then.

[Adam Schaefer]

Yeah, dude. So relieves. Relieves all suffering and disease.

[Justin Andrews]

You imagine that's all you got to do.

[Doug]

Whenever I see stuff like this, like, this is what. Sal, this is not even 100 years ago, right? No, maybe about 100 now.

[Justin Andrews]

I feel like this is all related to when these actually blew smoke in people's ass.

[Adam Schaefer]

That would. They actually did that too. Came up for.

[Doug]

I mean, what are we doing today that we're going to look back like, you know what I'm saying?

[Adam Schaefer]

Don't get me started.

[Doug]

Yeah, that I. Oh, doesn't that come to mind when you guys see stuff like this?

[Adam Schaefer]

Of course.

[Justin Andrews]

Yeah.

[Adam Schaefer]

We're gonna look back like, it's not.

[Doug]

Like there wasn't brilliant men and women that were back then.

[Adam Schaefer]

Yeah, they were smart.

[Doug]

Yeah. Very smart people back there. So we're like, we've evolved.

[Justin Andrews]

We were talking about the other day of that surgeon who is like, like adding his initials to people's organs and everything.

[Adam Schaefer]

But that's not sold as a medical.

[Doug]

No. Yeah, I think more like that, like, what are we telling people is a good idea now?

[Adam Schaefer]

Well, I mean, look at it. Take you back now for a second. Okay. You're a woman, you're overwhelmed. You got nine kids. It's like, ah, you're, you know, whatever. Husband's an alcoholic, who knows? Right? Terrible. You go to this doctor and you're like, man, I feel so much better. And then you tell all your friends, you're like, listen, you're stressed out if you go to Dr. Smith. Yeah.

[Doug]

Go see doctor. You feel he's got.

[Justin Andrews]

He's got fingers. Yeah.

[Adam Schaefer]

So you're getting so many referrals.

[Doug]

Call them magic hands, you know, businesses.

[Adam Schaefer]

Dr. Diddles, he's opening up 15 clinics. You know, I mean, so what makes.

[Doug]

Me this too is like how many charlatan doctors popped up? Just good looking, handsome guys that just pretended to be these doctors.

[Adam Schaefer]

Oh, my God, look at that one. Right?

[Justin Andrews]

Specialize in this.

[Doug]

Oh, my God. There had been a whole black market.

[Adam Schaefer]

Holy. Look at that machine right there.

[Justin Andrews]

Wow.

[Adam Schaefer]

Wow. Dude, that is a steam powered, like, oh, my God. But yeah, you're right, though. It makes me think of that.

[Doug]

Of course, of course a black market.

[Adam Schaefer]

Would pop up or just, just, just, just. What are we doing now?

[Justin Andrews]

You got a horse wagon?

[Doug]

Yeah. What are we doing now?

[Adam Schaefer]

What are we doing now that we're going to look back? Because it worked. You know, they would say, what are you talking about? It works. I'm curing all kinds of hysteria. That one has a hand crank. Oh, my God.

[Doug]

Yeah. A lot of those don't look like they'd be good at all.

[Adam Schaefer]

Speaking of women, I don't think I brought this up on an episode. I know I, I, I think I talked about it answering somebody's question, but did I talk to you guys about the study? Did I do in a regular episode? So stop me if I already brought it up. Where they, where they studied, where they trained different groups of women and one group, they trained them according to their cycle and the other group, they just trained them regularly to see which one produced better results.

[Justin Andrews]

The same result.

[Adam Schaefer]

Same result. Yeah. Yeah, same result. There was no difference.

[Doug]

I mean we've known this.

[Adam Schaefer]

Yeah, yeah. So like, you know, because you hear this on, you see this on social.

[Doug]

Media, it's popular right now.

[Adam Schaefer]

Like train according to your mensis, you know, menstrual cycle and your dopamine, you know this, your, this is when your, your estrogen is high and your progesterone is low. And this is when you have the most, you know, when you're ovulating is when you should lift the heaviest or whatever. And it sells well because it sounds.

[Doug]

Well because science based, it is, it.

[Justin Andrews]

Is logical in some regard, but there.

[Doug]

Is some logic, there is science to support the argument. But then the other argument that can be made is just, it's, it's, it's leaving out other factors that are as important or more important.

[Adam Schaefer]

You're right.

[Doug]

That's right. I've had these debates with people that, because there's, there's quite a few very intelligent doctors that, that promote programming like this. And when you're listening and then I've so I've had client, you know, clients, I've had family and friends of mine that like, oh, you got to listen to Dr. So and so she breaks down, I'm like, no, I understand the science, I understand what she's, what she's claiming or what she's saying. What you aren't understanding is that you getting in a fight with your husband the night before or poor night's sleep or missing your macros three days in a row has way more workout, has way more of an imp. Yeah. Or over trained last session all has way more of an impact than where.

[Adam Schaefer]

You are in your perceived, how you feel.

[Doug]

Right.

[Adam Schaefer]

Sometimes.

[Doug]

So it's not to discount you that like, because I know, I know what happens is there's like some people with this length, like oh my God, that's so right. Like day three of my period, I never want to work out and I feel great on day five. And so you're following this thing. It's like, okay, just because the stars align with you and what you're hearing this, the. The research support as far as what's going on hormonally with you does not trump all those other things.

[Adam Schaefer]

No, I never once. And a majority of my clients were women. It's just the way it works when you're a trainer, a Good, you know, 60% of your clients will be women, at least. Never once did I ask them what.

[Doug]

Day I know it was.

[Adam Schaefer]

I would. I would ask them, like, how do you feel? Yeah. How was your sleep? And I'd watch them do a set.

[Justin Andrews]

And say, okay, absolutes and specifics.

[Adam Schaefer]

Yeah, it's just.

[Justin Andrews]

Just the bottom line. That's what sells everybody.

[Adam Schaefer]

Yep. It's just marketing. So, ladies, you know, training according to your cycle. Waste of time. Train according to how you feel. That's definitely a good. A good place to start, for sure. I got. Oh, I got. I read some data on GHKCU in cosmetics, so it's starting to get used to peptide.

[Doug]

Oh, Katrina loves it, dude.

[Adam Schaefer]

Okay, so this is getting used or it's getting added to cosmetics. Now, this is a peptide that.

[Doug]

Probably one of the most effective ones for skin. And if. Yeah.

[Adam Schaefer]

Okay, so do you guys want to know how much it increases collagen production in the skin when applied? 70%.

[Doug]

Whoa.

[Justin Andrews]

70?

[Adam Schaefer]

70?

[Justin Andrews]

No way. That's huge.

[Adam Schaefer]

70% increase in collagen production. You rub this on your face.

[Doug]

Wow.

[Adam Schaefer]

You will get a 70% increase in collagen production.

[Doug]

Wow.

[Adam Schaefer]

Now, the. Here's the. The downside. 99.9% of the cosmetics that include GHKCU don't have enough in it. We work with medical grade. Yeah. We work with Luminous by Interra. It'll cost money. Okay, so that's how you know. By the way, it's not cheap, but they put the, like, the max amount that you can put in there.

[Doug]

Katrina loves it.

[Adam Schaefer]

Yeah. But 70% increase, wow, that's.

[Justin Andrews]

That's pretty insane. I wonder if you combo that, because. I know, too, like, sometimes, like, you have to kind of those spiky rollers, like, you have to kind of aggravate the skin a little bit just to promote healing and new cell growth.

[Adam Schaefer]

Great combination.

[Justin Andrews]

So, yeah, those together would be great combination.

[Adam Schaefer]

You. By the way, GHKCU is also shown to dramatically improve recovery from sun damage. So if you're prone to sunburn using this. Now, I did this, by the way. So I. My niece and nephew were with us over the summer, and they're white. They're English My. My wife's. Half of my wife's family is from England. And so these kids are super white. We were outside, and. And the next day, my niece was like, red, right? Sunburn full on. So I'm like, put this all over your face. Watch what happens. The sunburn was gone the next day.

[Doug]

Wow.

[Justin Andrews]

Yeah.

[Adam Schaefer]

Like, it wasn't. Like, it was gone gone. There was no more sunburn.

[Justin Andrews]

The sun's finally coming out. I'll have to be part of that experiment.

[Adam Schaefer]

Yes, yes, yes. So I got something cool for you, Justin, that I read that is one of those, like. I guess it falls in a conspiracy theory, but I think it's super cool information about DNA. You finally.

[Justin Andrews]

I was like, dude, even alluding to this for the last, like, three days.

[Adam Schaefer]

I got this crazy stuff, okay, so. So you know how DNA is that double helix, you know, design, Right. You know what DNA looks like? And those little bridges that go in between each side, those are called sulfur bridges. And there's a sulfur bridge every 10, and then every five, five, and then every six, and then every five steps. So when you look at DNA, there's certain chemicals that. I forgot what the letters are that represent the camels in DNA. And it'll go 10. There's a sulfur bridge, then it'll go 5, sulfur bridge, 6, sulfur bridge, 5 sulfur bridge. And then repeat, 10, 5, 6, 5, 10.

[Justin Andrews]

It's all the same sequence.

[Adam Schaefer]

It's always the same, right? And it just goes up and so kind of interesting. DNA in general is really interesting if you correspond those to letters to Jewish letters. So numbers can represent a letter in. In Hebrew. Okay, 10 is Y, 5 is H, 6 is W, 5 is H. Yahweh, by the way, it's literally spells Yahweh. The fives also have a Jewish word that corresponds, which is behold, the why corresponds to hand, and the W is a nail. So it literally, literally will say. It literally says hand, nail. It's like hand, nail, behold, nail, or something like that. So behold, behold, hand and nail. And it's also spells y'all encoded. Encoded in your DNA.

[Doug]

This is all. This.

[Adam Schaefer]

Isn't that cool?

[Doug]

This is all people. All humans. All humans.

[Adam Schaefer]

Everybody, Everybody, everybody. So it's encoded in your. In your.

[Justin Andrews]

It's like a book with all this, like the biblical code.

[Adam Schaefer]

Yeah. Dude, have you seen that?

[Justin Andrews]

Trippy. I. I had. I only read, like, you know, part of the description of it. I never actually read the book, but I am curious to read it because it was like they found a lot of these algorithms and patterns and so many things, like, encoded.

[Adam Schaefer]

Yeah. Like the Old Testament that, like every five letters, every. Is that what you're talking about?

[Justin Andrews]

Right. What is that called?

[Doug]

What is that called, though, when they, when we use. Like, there's, there's so many.

[Justin Andrews]

Looking for something.

[Doug]

Yeah. There's so many variables. There's so many crazy amount of variables that it's, there's going to be these things that line up. It's like all the people that try and make the predictions on when the world.

[Adam Schaefer]

Doug, look up the biblical code and look up what it means.

[Doug]

Yeah. Like, what is that? There's a term for that.

[Adam Schaefer]

I know what you're talking about. But, but some of this is so impossible to just make up that it's crazy. So. But there's a book called the Bible Code, and I, I, I saw some videos where they broke it down. It was really wild.

[Doug]

Yeah.

[Adam Schaefer]

But I thought this DNA one was really crazy. That is. Yeah.

[Justin Andrews]

That's weird. I haven't heard about that.

[Adam Schaefer]

Yeah. Because it's, this is Yahweh.

[Doug]

That's.

[Adam Schaefer]

Yeah.

[Doug]

I mean, you should. I mean, the book would be interesting to read. I be. Even I would be interested in something like that. That's interesting to me. You know. Dude, I'll tell you. Have I been telling you guys how I'm having this, like, conversation with Max with us moving and stuff? It's like an ongoing thing for us. Right. So it's a big deal to little kids.

[Adam Schaefer]

Yeah.

[Doug]

And it's. And I'm obviously, I'm highly motivated after the recent book that Katrina and I just read. And so, like, you know, like, trying to stay ahead of these things and things that maybe are, are traumatic for him that we think are no big deal and trying to. And communicate more and stuff like that. So of course it's like top of mind. And, and Katrina was like, you know, I really want. She's the one that brought it up first. Like, hey, I really want to talk to him. Cons up into the move. I really want to consistently step him through that. And so we've been doing that and it's actually been really cool because we're like, a couple weeks into doing it almost every day or every night because we've been going over there so much moving stuff over. There's conversation around it, and I can already see a difference in, like, how he's receiving it. And he's starting to get a little excited about it. I'm just like, oh, this is really cool. This is good. And we haven't even got to his room. And what we're going to do there, which I think that's really going to tip it over. But I did have a night the other night that was a bit comical because, you know, he's. I told you, he's still. He. This. This is the house. Of all the houses, he's. Because he's been. We've had him in three houses, but this. He's only five, going on six. This house has been the last two and a half years. And so he remembers this. He doesn't remember the other ones. He's. This is his house.

[Adam Schaefer]

This is his house.

[Doug]

Yeah, this is his house. And so imagine the conversation. I. And he finds this out. We're talking, and I explained to him, well, technically, son, this is not our house. We rent this house. And the one we're going to, Daddy bought. The look on his face. This is not our house, bro. He was so. Like, he did not understand. Like.

[Adam Schaefer]

Like, why are we here?

[Doug]

Why are we here? And then he had to go back, like, what about the blue house? What about the movie? Like, he said, that's ours. This is not. This is. This is not. I. I don't understand, Daddy. Why. Why is someone else letting us live in their house? Why are we, bro. Me. Oh, and me trying to figure out, how do I articulate this?

[Adam Schaefer]

Wait a minute.

[Doug]

Yeah, how do I articulate this? And I said it. You know, I'm gonna talk to him like, he's 30. You know what I'm saying? Just say, well, it was a bad investment at the time for us to buy any real estate.

[Adam Schaefer]

No, you weren't.

[Doug]

I did, bro. I just. So it wasn't really good timing. The market wasn't great interest.

[Adam Schaefer]

Oh, bro. I know. I'm like. I'm like.

[Doug]

I just said I didn't know even know how I dumb this down. I'm just like, well, I'm just gonna talk to him. Like, if an adult asked me, why did. Why are you renting this house? And so I just went down the rabbit hole of interest rates and saving and investing.

[Justin Andrews]

You don't want to make bad investments. Get it?

[Adam Schaefer]

Yeah. Yeah.

[Doug]

The look on his face when he. When he. When I told him that this isn't our house and that we rented somebody else's house, he was, like, so confused on, like, why is somebody letting us stay in their house? Like, is he gonna want it back soon? And, like, you know, is he gonna live here? Like, oh, my God. It was. It was. It was really a funny moment to. To get you. And I did. I just. I treated him like he was an adult. And I was like. Because I didn't know what to say. I'm like, how do I. How do you explain that to a kid? Like, well, forget it. I'm just gonna explain to, like, I'm explaining adult.

[Adam Schaefer]

I mean, you might as well at that point.

[Doug]

That's kind of how I felt. I'm like, what's the right thing to say to him? That's not lying to him. That's. It's like, all right, tell him the truth. Yeah. Just would end.

[Adam Schaefer]

Yeah. I was gonna ask you. I asked you this off air, but I'd love to bring it up on the show because I think it's a really good discussion. I know how much you like your neighbors where you're currently at. You have. You know them all. You always talk about your neighbors moving to another neighborhood. Like, what's that like for you? Have you met new neighbors?

[Doug]

It's the. It's actually. Katrina and I had a long conversation about this. It was the. It's the number one thing we're most worried about. It's the thing that was the hardest to. I. I've lived in a lot of houses, both growing up, even an adult. You guys have seen me just our. Our 10 years together. I think you guys have seen me in five houses or so, right? So I've moved a lot. And the neighborhood that we landed in last, this lot when we've been in for the last two and a half years, I've never had a neighborhood like this. And I don't. I'm not exaggerating when I say, like, the, the whole air, the whole neighborhood is like, half of them are outside in front of their house 50% of the time. So when I pull up home, almost always Timo is out. Garrett across the way, like, is out, like, and they're coming over to each other, garage doors open. You just walk into your neighbo neighbor's garage and talking and borrowing each other's tool and just look out for each other if. When. I've never had a neighborhood where whenever Katrina and I leave for more than one night, I go to my neighbor's house and let them know, like, hey, I'm taking off for a couple days. Cool. I'll keep an eye on the place for you. And I'll get a text randomly when I'm gone, like, hey, some guys pulled up to your house. Were you expecting, oh, it's my brother in law. He's picking something up. Like, it's just been so cool to have neighbors like that. And it's given me this sense of community security that I've never had before. And to leave, that is. Man, that's been.

[Adam Schaefer]

It's such.

[Doug]

Been tough.

[Adam Schaefer]

I think it's so. Community is so understated and undervalued these days. I mean, when you have it, you know it.

[Doug]

Yeah.

[Adam Schaefer]

But so many of us grow up without it. Because I think modern, especially in modern suburban, you know, areas and cities, you don't really have that.

[Justin Andrews]

Yeah, you're a bit removed, bro.

[Adam Schaefer]

It's a big deal. I would live. I would live in a subpar house in a great neighborhood with neighbors that I know way more than an amazing house.

[Doug]

I agree. We. So I live. So my first house when I was 21, I had that house for eight years, and it was a condo. I met one neighbor, maybe saw him once a year for eight years. That's all I knew. I didn't know who. I didn't know who lived next to me. That's a reality for a lot of people. I'm guilty. Like, I'm just guilty of, like, not really building that and stuff like that. It was like in and out work. Didn't really care. Didn't. You didn't. And so I. So I've been on one extreme, and then I've seen kind of now the other extreme, and I just. I never realized how much I would value that. And so it was the biggest talk. Like, I mean, honestly, if we. We actually asked, we tried to buy that house. I. I try to see if the guy who owns it. I was like, hey, do you want to sell this? Like, I would buy, even though I've got an issue with the only thing. I don't like the garage. You guys know that situation. This garage is small. And so other than that, I love the house. I love the area. We would have stayed there originally. I had planned to stay there for a really long time, but we've just kind of outgrew the footprint. And so that's. That was really what made us move to another place. And then, of course, like I told my son, like, it was a smart. I believe it was a smart time to buy.

[Adam Schaefer]

You know, that's one. That's. A lot of people know this, but you can look this up and read about it. One of the greatest. One of the biggest changes in modern culture was the move away from community. Families used to live very close to each other, and neighborhoods used to know one another. That was a very common thing you.

[Doug]

Go back, if you go back east or Midwest and stuff, like, there's a.

[Adam Schaefer]

Lot of neighborhoods like that.

[Doug]

No fences.

[Adam Schaefer]

Yeah.

[Doug]

You walk out your backyard and you're, you're in your neighbor's backyard and there's no fences. Like, you, it's. You actually have to actively go build a fence. Nobody built you. They build properties and there's just an invisible property line there and that. And it's weird for us Californians to go to a place like that. And you're like, this is so weird. I walk in my backyard and my neighbor's staring at me in his backyard, like. But it's. It used to be normal. And we, we're the ones that put fences up, big, tall fences.

[Justin Andrews]

And you feel the, the difference in friendliness and eye contact and all that.

[Adam Schaefer]

It's so different, especially when you have a family. Like, you know, thinking back to when we had, you know, we had my, my son Aurelius. That was a really tough time. And a lot of it was because I think we were isolated. Remember, that was during COVID It was. We were isolated. You know, I'm a part of a church community now, and we have friends there that we've become real close with. We're in text every day. We see them multiple times a week. You know, they'll come over, bring their kids over when I'm not there. Jessica. And, you know, the wives will get together sometimes me and the husbands meet together. And it would have been a completely different experience had we had that same community. And we totally miss that. In modern societies, it takes work, but man, without that. And once you feel the difference, it's like, why would I. I would never want to be isolated like I was before.

[Doug]

I mean, I've had to, I've had to work on it. It reminds me of the same relationship I had with Katrina and her family when we first got together. I didn't value it the way I value it today after having a son and a family. And then like, because I get, obviously I get a sense of community from that too. Right. Because her family's at our house probably two, three times a week or. I mean, my brother in law's right now at my house with Katrina right now. Like, they're always over. And that probably annoyed me in the first, like five years of our relationship, where now it's like, I have such a different attitude about it because I value that my sister, one of my sisters moved to Texas, like deep in the heart of Texas, in the middle of nowhere. And everybody in My family was just like, oh, my. She's never gonna be a last out there. It's like so far away. And like, you know, she's. She's isolated and this night. But what she has is she's in this like. Like, almost like a. Like a naval type of neighborhood. Like, a lot of people are like, ex military. Military, and they all have got incredible. She. Every time I see a video or a post on Instagram, her whole block are. Gets in like one person's yard and there's like three barbecues go in and lawn chairs out. You see kids in the background. Oh, man. Like, I'm like, oh, my God. She's like. So she's built her own family and community. Even though she's away from her immediate family, she's built another extended family with her neighborhood. And I guess I didn't really see how. How powerful that could be until I been able to see that myself and my extreme.

[Adam Schaefer]

We're supposed to be in community. Yeah, it's a. It's a fact.

[Doug]

It's like such a good. It is a weird.

[Adam Schaefer]

It fills you. It fills your heart.

[Doug]

It's a good feeling. And there's a lot of thing that compares. We travel lot, and so, you know, such a. It's such a nice feeling when I take off somewhere and I know Max and Katrina are home alone, that I know my. I know my four neighbors that are around that it's like one of them is home and knows my wife is home alone and knows that, like, to keep an eye. And it's just like, that's a cool, really good feeling for someone who's out like that. It's like, I just. You don't think about it until you. You've had it. And then I think about a lot. Now we're going to a place.

[Adam Schaefer]

What we've done is we've entertained ourselves to death. Like, you got all this stuff to watch, all this stuff to distract yourself. You don't make the effort to go out and meet anybody. And we've. We move away from each other. You know, families are no longer live close together, and it's become now the norm after a couple generations of it, that people don't know the difference. And it feels awkward at first, you know, but, man, I'm telling you, it's like when it comes to health, if you look at the data, by the way, on this, one of the most impactful things you can do to improve your health is to simply be in community. And there's a lot of reasons for, for that we can. We can break them all down. Some of them we can't even explain. But I know the feeling. I know the feeling now of being in the community I'm in now. And it fills. It fulfills you. And there's nothing that compares at all. Super value.

[Justin Andrews]

We're still rebuilding ours right now. Yeah, because.

[Adam Schaefer]

Because you guys were in a great.

[Justin Andrews]

Well, yeah, in a great spot. Like two. Like Everett especially, because all these kids were about his age and so they would be at each other's houses, they'd be riding bikes together and all this stuff. And it's like, once you hit that, like, formative, like junior high age, it's like a lot. It drives a lot of families out because there's. Where I live, it's just kind of gone to shambles in terms of like. And I grew up in the area and it was amazing community. And it's just like gone downhill because just the types of families that moved in and their value system doesn't really align with ours. And so. But anyway, I'm looking for that again and we're going to be restarting that in about a year. But yeah, it's. It's tough, dude. It's tough when you're like, you know, you had a really set good thing and. And then now you have to rebuild it again. But it's important to rebuild it.

[Doug]

Yeah, that. That actually had. What you're alluding to, too, has a lot to do with what made me settle down on a place to call home. Home right now was that I. I made a commitment to Katrina. I remember talking about this before Max was even born. And then when he was his firstborn, that once he started getting into school, I didn't want to move him around. I moved my whole life, you know, like, I live in nine. Nine different homes growing up and you know, how to change communities, how to change neighborhoods, how to change schools all the time. Now. I also appreciate that it built. It's probably where some of my skill sets of being able to make friends quickly and, and communicate to all different peoples, be a chameleon. Like, so I do value that. But there's something to be said too, about the consistency for a kid to be able to call home and feel comfortable.

[Adam Schaefer]

You build relationships that last forever.

[Doug]

Yeah.

[Adam Schaefer]

And really, again, if you look again, I'll go back to the data. It's my personality. Right. When you look at the data, you need to be in family communities, men need to be part of men communities, male communities, women need to be part of women communities. It's really, I mean I, I started and this is twice a month I have every other, every other week I have a men's group and we meet together and it's a, it's a, it's a Bible led. Right. Christian group. But it's a bunch of guys and you should hear what these guys say after. I need, I didn't know how much I needed to meet with other men and talk about things and whatever.

[Doug]

Like you need that more now than ever? Probably. Yes, you know.

[Adam Schaefer]

Yes, totally. I agree. Paleo Valley makes a collagen rich protein drink that is literally the most delicious protein powder I've ever had in my entire life. The second best thing about it is that it's the easiest to digest. If you get like gastrodistress from protein, gas, whatever, theirs is made from bone broth. Super easy to digest and it tastes amazing. Amazing. Go check them out. Go to paleovalley.com mindpump on that link. You'll get 15% off. Back to the show.

[Sal Destefano]

First question is from cast girl 078. Some of my favorite influencer athletes seem to maintain a shredded look all the time. Is that realistic?

[Adam Schaefer]

I mean realistic if you want a miserable life. So for the, for most people, no. And if you're willing to do what it takes to say shredded all the time, AKA compromise your health, count all your calories, you know, never go out, not have a social life, etc. Etc. If you're willing to do that for the shredded look year round, the it is not worth it. The value of the shredded look will not give you back the effort and the missed time with people and all that stuff. So no, it's not a good thing. What you tend to see with people who are shredded all the time is body obsession, some body dysmorphia, maybe performance enhancing substances. But a lot of is just, just this obsession. And so no it's not. And what sucks about this is these are the people that get lots of views and so the information they promote is through the filter and lens of their own body dysmorphia and obsession. And so a lot of the advice they give is like they're talking to themselves.

[Doug]

I'll be the first one to admit that walking into a gym or a Vegas pool and actually being the most shredded person there is really cool feeling, massive ego boost. Feels amazing in the, in the moment, but it's quickly, quickly, you know, flees and you're on to the next thing and it don't matter that much. And the sacrifice it takes to obtain that look and where that desire comes from. As far as, like, it, it's rooted in insecurity. Like, to be that way. I mean, unless maybe you have this specific goal or competition and then you're going to do it and then be done with it, that's one thing. But this desire of I need to or want to look this way is normally rooted in some sort of insecurity, some sort of a body image issue that you personally have. And so it's not a, it's not a direction you want. And even if you decide you're going to do this. Okay. Because I do think there's some value to taking yourself to this extreme level of fitness because you learn a lot along the way around nutrition, nutrition and diet and consistency, and there's some valuable things to take away. But it also can become very, you know, addicting and alluring and intoxicating to get all the compliments and feel all that. And then it can become a bit of a trap of feeling like you now identify with this look and that's a really dangerous place to be. And so I would be very careful with, you know, pursuing this as like, your main goal.

[Adam Schaefer]

Yeah. And, and you know, the other side of it's just not healthy. So you are compromising your health, especially.

[Justin Andrews]

I mean, for women. I mean.

[Adam Schaefer]

Oh, they destroy your hormones.

[Justin Andrews]

Yeah. I mean, it's just, it's fact, like it's not a healthy place to be. And yeah, psychologically it's like, okay, sure, you might get attention and it feels good and. But then at that, what point is it like you're doing this for other people? You know, is this really something like you're desiring and, you know, I don't know, it's psychologically, like, I feel so much better when, like, everything I'm doing is just to benefit my health and longevity and like, how I feel.

[Adam Schaefer]

No, I mean, you'll destroy your hormones, your fertility. If you're a female, it'll definitely negatively affect your fertility. For men, testosterone is going to drop. You'll develop a dysfunctional relationship with food. Super not worth it. It's just not worth it. The what you get from it, the couple of compliments is not worth the, the, the loss of quality of life. Because that's exactly what it is. You lose your quality of life now. And you guys gotta remember, everybody says, remember this with social media, it's advertising. Like, a company would never put out advertising talking about how shitty their product is or how they're not Hitting their bottom line or how unhappy their employees are. A company's always going to create a facade with advertising. That's what social media is. It's fake facade, everybody. So you see a smiling person with a six pack and I'm enjoying my time out. Whatever. We know personally, we personally know a lot of these people. We've met them. They're miserable, they're not happy.

[Justin Andrews]

You don't want to externally value. I mean, at that point too, it makes sense to Photoshop. It makes sense to just take a photo shoot and drip it all year long. Like you're always this fit because it's like that's your value. So, I mean, if that's like all you're going for, like, I don't know, like, it. You could definitely. I could see people getting that predicament. Like, I'm just going to do this because that way I still look like it.

[Sal Destefano]

Next question is from Jim Crowley, 2022. I just had a knee replacement surgery and now I'm having trouble with my quads not firing. Are there any priming exercises I can do to help with this?

[Adam Schaefer]

Isometrics. This is where I actually like a leg extension. You can get in a leg extension, do one rep, hold it at the top, focus on squeezing the quads, bring it down slow, do another rep, and you hold the squeeze for like five seconds or so. Like, you do a set of this where you're squeezing your quads in the contracted position, then go do your leg exercise and you'll. You'll start to feel them. So I've trained people with knee replacements who had this issue and it was always. And I would do with bands. I didn't have a leg extension in my studio. I do with bands. Or I'd have them sit at the edge of a bench. They'd bring their legs up and I'd push down.

[Justin Andrews]

Most isolating that you can get.

[Doug]

Yeah. Quad in rehab, they'll just take like a towel over your ankle and they'll.

[Adam Schaefer]

Just pull down on you.

[Doug]

Don't even need that much resistance. A wall sit, too. So a wall sit, leg extension like that. I think both.

[Adam Schaefer]

The idea is, when you're having trouble firing a muscle is to put it in a shortened position, a fully flexed position, and then squeeze it there. Because you're most likely intensity. Yeah. If you're going to connect to a muscle, it's easiest to connect to it in its shortened position, not in its lengthened position. So what do I mean by that? Well, it's easier for me to squeeze and feel my bicep with my arm flexed than it is with my arm extended. So get it in that shortened position, that leg extended position. Apply some pressure or just hold them out and squeeze them.

[Doug]

Would you still use it in the lengthened position also too though like in the wall set situation?

[Adam Schaefer]

You could. And you're going to firing them?

[Doug]

I feel like I do both.

[Adam Schaefer]

You can, you're going to fire them. It's not a fully lengthened position but like if you really have trouble connecting to them.

[Doug]

Yeah. Leg extension.

[Adam Schaefer]

Yeah.

[Doug]

I mean that's what they do in rehab. In rehab they're going to, they're going to resist you with the, the towel at the top and leg extensions is how they rehab to get you connected first. But then I would incor. I think any isometrics in that situation is is is a good move.

[Sal Destefano]

Next question is from Alana B40301. If you're starting as a personal trainer but want to work online, should you work at a gym at least part time to get hands on experience with people?

[Adam Schaefer]

Do you want to be good?

[Doug]

Absolutely, yeah.

[Justin Andrews]

Short answer.

[Adam Schaefer]

Yes.

[Doug]

100. 100. I mean you're going to hear this from us always. I mean and we teach people how to coach people online and we have a course for trainers and we help people like that all the time.

[Adam Schaefer]

But we don't lie to them.

[Doug]

But we don't. We're always very consistent with. The best thing you could do is to work in a big box gym. And if you don't have a big box gym, just a gym period, but a commercial gym is where you're going to get the most repetitions, the most, the most access to the most diverse group of people which that type of. That's what's going to make you good as a trainer is it's application. Yeah.

[Justin Andrews]

You know, where are you going to be able to get that much application? You can get all the education you want but you actually have to be there and like work through all this.

[Adam Schaefer]

You're going to see a lot of these and they're popping up a lot now and they really annoy me A lot of these courses and these influencers who teach trainers how to make a lot of money doing online coaching. And you can always tell these, these are the charlatans because they show all their fancy cars and how much money they make and whatever. They're only talking about the real purpose and reasoning behind online coaching and what they tell coaches and trainers is you can make a lot of money being an online coach. You don't need to be a trainer or a coach in person.

[Doug]

Yeah.

[Adam Schaefer]

And I'm gonna tell you something right now. Is it possible to be a good online coach without never having trained somebody in person? Yeah. Is it probable? No. It's highly improbable longevity, if you want to be. First of all, it's. If it's hard to train people effectively in person, you multiply it times 100. That's how much harder it will be virtually.

[Doug]

I mean, you, you, you can go get your, you know, master's in kinesiology, five national Certs, read all the studies, and so you can articulate the science really good to somebody. But the stuff that really moves the needle with a client are those little, I mean, and we've seen this. You know, you have a litmus test of this. If you look at our YouTube video, all that we've done, I don't know, hundreds, I don't know how many videos we've done on the Mind Pump TV channel, right? There's hundreds, maybe a thousand videos that we've done on there. They're all exercise demo videos. The videos that go the most viral, the most comments with the most likes or not that are the most simple, basic cues that we've learned to give people or. But that no book taught me. No book told me, when I do a lat pull down to tell my client the last three inches, pull your chest up to the bar and, and that's going to help you, you know, squeeze your lats like that. That's not, that's not, that's not necessarily biomatic. Mechanically correct, like, that's not how you would articulate that.

[Adam Schaefer]

Bring your elbows down and bring your scapula to get.

[Doug]

Abduction of the humerus and the horizontal plane is how you flex your chest. Well, that's great, but if you have a client who can't flex their chest, what do you do? How, what kind of cues you get? That's the stuff that you learn in real life when you've had a lot of people sit in front of you is, okay, you got the science, you understand biomechanics, that's important. Which, that, that can make you a decent or a good trainer. But what makes you great is being able to take that science, take that information, understand those biomechanics, and then apply it in real, real world, with real world terms to average people. So the average person. And then can you take that and do it over a phone or a zoom call with somebody? Because then that's the next layer to that in my opinion. And so the in person thing becomes necessary if you're going to be great.

[Adam Schaefer]

If you're gonna be good. Yeah, I think you should do in person first or at least have some in person clients at the same time.

[Sal Destefano]

Next question is From Warrior Reborn 4. Is it normal for your waist to thicken as you get stronger? And don't use a weight belt. I can't tell if it's muscle or visceral fat.

[Adam Schaefer]

Well, the rest of the question that you didn't read, Doug, is about perimenopause and perimenopause and hormone train. Hormone changes that happen through perimenopause can change fat distribution. And you'll hear this complaint. I used to hear this complaint with my female clients who are in perimenopause, which will happen late 30s, typically for a woman, and definitely menopause, would come to me and be like, I don't know what's happening, but suddenly I'm gaining body fat in my midsection. I never gained body fat in my midsection before, and now I suddenly am. And as an early trainer, I totally dismissed them, which was dumb. But now I know that I know better. And the data on this is pretty clear that hormone changes can definitely cause changes in how you distribute body fat. In other words, when you gain body fat, where you store, it can start to shift based on the hormone signals. So that's what's happening. What's happening is not that you're getting stronger and your waist is getting thicker from it, because the muscle around your waist, you can build it as much as you want. You're not gonna get big waist. You'll get, like, you'll see that it'll look sculpted and you get this big, thick waist. What's happening is you're gaining body fat and it's going to your waist. Now, how do you change that? You get leaner. And if you want to change your hormone profile, you can get on hormone replacement therapy, but it has nothing to do with your lifting weights.

[Doug]

Yeah. If someone asked me this question, especially if they're. If they're perimenopausal right now, I would definitely send them to do blood work. I mean, that would be the first thing I do is, like, before I would dismiss. Oh, that's not happening. You know, you're fine. I would say, let's go, let's go. Let's go get a blood. Full blood panel and see where you're at. And then potentially supplement.

[Adam Schaefer]

Although, you know, it's interesting, we. We interviewed, we've interviewed experts on perimenopause and menopause, and they'll say that the blood work won't even show it in perimenopause. It doesn't show yet. Menopause will show. But we know menopause. Right. Because you stop your period. Perimenopause really is. They base it now off of age and symptoms, so. And it's typically between 35 to 40, I think, is what they say.

[Doug]

If the estrogen is off and they're starting to store body fat in their.

[Adam Schaefer]

Belly, then that's when it gets close to menopause.

[Doug]

Okay. I was gonna say, is that. I mean, if you. If. Because that's normally what is causing the belly fat. Is the estrogen levels off, right?

[Adam Schaefer]

Yeah, yeah, yeah.

[Doug]

So that would. That would show up in blood.

[Adam Schaefer]

It may, but not always in perimenopause.

[Justin Andrews]

Describe all their symptoms of the doctor?

[Adam Schaefer]

Yes.

[Justin Andrews]

@ the same time, I forgot who.

[Adam Schaefer]

It was we had on the show.

[Doug]

We just had her. We haven't heard it, though.

[Adam Schaefer]

She's like, good luck. Like perimenopause, you often don't see. You can't necessarily measure it, but you see the symptoms and age. Yeah. So they could do hormone, you know, hormone therapy and perimenopause based off of symptoms and based off of.

[Doug]

What was the name of that doctor who was. What was her name? Doug?

[Sal Destefano]

Mary Claire, I believe.

[Adam Schaefer]

Yeah.

[Sal Destefano]

I don't remember the last name.

[Doug]

She's coming up. We have her coming up soon, so that's a great one to listen to. And then, I mean, we've got several female fits. Yep, Yep, she's real good.

[Adam Schaefer]

But, yeah, this is not from. It's not from lifting weights. And that's a stupid myth about the. Like, thicken your waist with. With weights. Not happening. It's just not happening.

[Doug]

Keep deadlifting.

[Adam Schaefer]

Yeah, keep deadlifting. Look, if you like the show, come find us on Instagram. You can find Justin, mindpumpjustin, Me at Mind Pump, Sal and Adam at mindpump.

[Sal Destefano]

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