2594: Six Easy Steps to Good Health & More (Listener Live Coaching)

Summary

Podcast Summary: Mind Pump: Raw Fitness Truth
Episode 2594: Six Easy Steps to Good Health & More (Listener Live Coaching)
Release Date: May 10, 2025

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Introduction

In Episode 2594 of Mind Pump: Raw Fitness Truth, hosts Sal Di Stefano, Adam Schaefer, and Justin Andrews delve into practical strategies for achieving and maintaining good health. The episode is structured around "Six Easy Steps to Good Health," emphasizing simplicity and sustainability over complex regimens. Additionally, the hosts engage in live coaching sessions, addressing listeners' fitness and health concerns in real-time.

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Six Easy Steps to Good Health

1. Walk 8,000 Steps a Day

Justin Andrews [05:00]:
"If you were at your worst, health-wise and at your best, doing these six things can cover 80% of the benefits for longevity and overall health."

• Key Points:
  • Consistency Over Quantity: 8,000 steps daily provide 80% of the maximum health benefits achievable through walking.
  • Sustainability: This target is realistic for most people, promoting long-term adherence without burnout.
  • Health Benefits: Regular walking enhances cardiovascular health, aids in weight management, and improves mental well-being.

Sal Di Stefano [05:13]:
"The last 20% could either enhance your benefits or risk tipping into overexertion, making 8,000 steps the sweet spot."

2. Strength Train Once a Week

Justin Andrews [09:41]:
"Most of the results you'll get from strength training come from just one day a week."

• Key Points:
  • Efficiency: One full-body strength training session per week yields 75-80% of possible results.
  • Maximizing Results: While additional sessions provide incremental gains, the primary benefits are achieved with minimal frequency.
  • Sustainability: A once-weekly routine is easier to maintain, reducing the risk of overtraining and increasing consistency.

Adam Schaefer [10:01]:
"For most people, one day a week consistently can deliver significant strength and muscle gains."

3. Avoid Processed Foods

Justin Andrews [14:17]:
"Just don't eat processed foods or try not to eat out much."

• Key Points:
  • Caloric Control: Processed foods often lead to overeating due to poor satiety signals.
  • Nutrient Density: Whole foods provide better nutrition, supporting overall health and fitness goals.
  • Weight Management: Eliminating processed foods can naturally reduce calorie intake and body fat percentage.

Sal Di Stefano [15:34]:
"Paying attention to digestion can help manage intake without strict tracking."

4. Drink Only Water

Justin Andrews [17:03]:
"Don't drink anything else. Just water."

• Key Points:
  • Hydration: Water is essential for all bodily functions, including metabolism and muscle recovery.
  • Avoiding Empty Calories: Eliminating sugary drinks helps reduce unnecessary calorie intake.
  • Health Benefits: Proper hydration improves skin health, cognitive function, and physical performance.

Adam Schaefer [18:16]:
"If you don't like the taste of water, it may indicate hydration issues."

5. Get Eight Hours of Sleep a Night

Justin Andrews [18:16]:
"Eight hours of sleep a night has profound impacts on health, hormones, and behaviors."

• Key Points:
  • Hormonal Balance: Adequate sleep regulates hormones related to hunger and stress, preventing overeating and fatigue.
  • Recovery: Sleep is crucial for muscle repair and overall physical recovery.
  • Performance: Quality sleep enhances cognitive functions and physical performance levels.

Sal Di Stefano [19:59]:
"Consistency in sleep patterns significantly boosts overall health."

6. Take Essential Supplements

Justin Andrews [20:03]:
"There are only two supplements with strong data backing their health and longevity benefits: a multivitamin and creatine."

• Key Points:
  • Multivitamins: Help fill nutrient deficiencies due to soil nutrient depletion in modern produce.
  • Creatine: Enhances muscle strength, performance, and may have longevity benefits.
  • Quality Matters: Choosing reputable brands ensures the efficacy and safety of supplements.

Sal Di Stefano [21:31]:
"Even organic produce can be low in nutrients due to soil depletion, making supplements necessary for optimal health."

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Live Coaching Sessions

Caller: Nikki from Georgia

Issue:
Nikki, a 41-year-old mother, struggles with balancing running and weightlifting. She has been highly active with 20,000 steps a day and lifting four times a week but feels her running performance has declined as she tried to build muscle.

Advice Given:

• Reduce Activity Load:

  • Justin Andrews [61:02]:
    "You're doing too much. Strength train two days a week and incorporate sprinting to improve running speed."

• Adjust Running Routine:

  • Sal Di Stefano [62:30]:
    "Focus on shorter, high-intensity runs rather than long-distance to enhance speed without excessive calorie burn."

• Maintain Caloric Intake:

  • Justin Andrews [62:14]:
    "Avoid cutting calories aggressively to prevent muscle loss. Maintain your current intake while adjusting your workout regimen."

Outcome:
Nikki was advised to adopt a modified workout schedule, focusing on quality over quantity, to balance her running and weightlifting effectively.

Caller: Boris from Indiana

Issue:
Boris, weighing 230 pounds with 24% body fat, experiences a reduced appetite due to shift work and past trauma (loss of his son). He consumes 200 grams of protein daily but struggles with hunger, fearing metabolic slowdown.

Advice Given:

• Modify Workout Intensity:

  • Justin Andrews [74:12]:
    "Consider reducing CrossFit intensity and transition to traditional strength training with longer rest periods to stimulate appetite."

• Focus on Sleep and Recovery:

  • Sal Di Stefano [75:31]:
    "Improve sleep quality to aid in appetite regulation and overall recovery."

• Maintain Nutritional Consistency:

  • Justin Andrews [77:04]:
    "Continue meeting your protein goals and monitor calorie intake without aggressive cuts."

• Consult Healthcare Professionals:

  • Justin Andrews [79:00]:
    "Consult with a nephrologist regarding high protein intake, especially post-kidney donation."

Outcome:
Boris was advised to adjust his training program to reduce physical stress, improve sleep hygiene, and maintain his nutritional intake to support appetite recovery and overall health.

Caller: Whitney from Texas

Issue:
Whitney, a 30-year-old mother of four, has lost 55 pounds postpartum and is now aiming to lean out further without slowing her metabolism. She has been eating around 1,750 calories daily with consistent protein intake and lifting four times a week.

Advice Given:

• Maintain Current Caloric Intake:

  • Justin Andrews [85:30]:
    "Continue your current calorie intake unless your body stops responding to the deficit."

• Transition to Intuitive Eating:

  • Sal Di Stefano [85:56]:
    "Move towards intuitive eating by focusing on protein first and allowing your body to regulate additional calorie needs."

• Gradual Caloric Adjustment:

  • Justin Andrews [87:32]:
    "Slowly increase calories once progress plateaus to prevent metabolic slowdown."

• Avoid Overtraining:

  • Sal Di Stefano [88:43]:
    "Ensure your training program is sustainable and does not lead to overtraining, which can hinder appetite and recovery."

Outcome:
Whitney was encouraged to continue her disciplined approach, gradually adjust her caloric intake based on her body's feedback, and adopt intuitive eating practices to maintain and enhance her health and physique.

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Key Insights and Conclusions

1. Simplicity is Key: Achieving good health doesn't require complex or extreme measures. Focusing on simple, sustainable habits can yield significant benefits.

2. Consistency Over Intensity: Regular, moderate activity and consistent dietary habits are more effective and maintainable than sporadic, intense efforts.

3. Holistic Approach: Good health encompasses physical activity, nutrition, hydration, sleep, and mental well-being. Balancing these elements leads to optimal health outcomes.

4. Individualization: Health and fitness strategies should be tailored to individual lifestyles, goals, and circumstances. One-size-fits-all approaches are less effective.

5. Live Coaching Value: Real-time problem-solving and personalized advice can effectively address unique challenges faced by listeners, enhancing the podcast's practical value.

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Notable Quotes

• Justin Andrews [05:00]:
  "If you were at your worst, health-wise and at your best, doing these six things can cover 80% of the benefits for longevity and overall health."

• Sal Di Stefano [19:59]:
  "Consistency in sleep patterns significantly boosts overall health."

• Justin Andrews [17:03]:
  "Don't drink anything else. Just water."

• Sal Di Stefano [85:39]:
  "She's in a place now where like, if you're a client, I'd be talking to you about, hey, maybe we're ready for just some intuitive eating now."

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Conclusion

Episode 2594 of Mind Pump: Raw Fitness Truth offers listeners actionable and straightforward steps to enhance their health without overwhelming complexity. The emphasis on consistency, balanced nutrition, adequate hydration, sufficient sleep, and minimal yet effective supplementation provides a holistic blueprint for sustainable health. Additionally, the live coaching segments illustrate the hosts' commitment to personalized guidance, addressing real-life challenges faced by their audience.

For more insights and personalized training protocols, listeners are encouraged to explore Mind Pump's offerings at mindpumppodcast.com and mapsfitnessproducts.com.

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Transcript

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[Justin Andrews]

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[Justin Andrews]

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump. Mind Pump.

[Sal Destefano]

With your hosts, Sal Destefano, Adam Schaefer.

[Justin Andrews]

And Justin Andrews, you just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. In today's episode, we had live callers call in and we coached them on air. But this was after the intro. Today's intro was 56 minutes long. In the intro we talk about fitness studies, fat loss, muscle gain, current events, family life. It's a good time by the way, if you want to be on an episode like this one where you call in and we can help you on air. Email us your [e-mail] this episode is brought to you by some sponsors. The first one is Paleo Valley. Today I talked about their bone broth protein. Their chocolate and salted caramel flavors are the best I've ever had in my entire life. Best protein powder that tastes the best. I'm telling you the truth. It also is easy to digest. Go check it out. Go to paleovalley.com mindpump on that link. You'll get 15% off. This episode's also brought to you by Seed. This is the world's best probiotic, by the way. Some studies now are showing that probiotics are not just good for your health, not just good for your mind or your mental health. They're also good for athletic performance and muscle gain. No joke. Look it up yourself. Anyway, Seed is the best. Go to seed.com mindpump use the code 2.5mind pump get 25% off. We also have a sale going on this month on some workout programs, Maps 15 Performance and the RGB bundle, both 50% off. If you're interested, go to maps fitnessproducts.com and then use the code MAY50 for the discount. All right, here comes the show. There's so much information on social media, you could get so confused what makes you healthy. It's actually very simple. There's only six things you need to do and they're not that hard to do to improve your health in dramatic ways. We're going to talk about them today. Let's go.

[Sal Destefano]

Six sounds like a lot, though.

[Justin Andrews]

It's, they're, they're, they're easy steps.

[Sal Destefano]

It sounds like, I know, it sounds like a ton.

[Justin Andrews]

There's six.

[Sal Destefano]

No big deal. There's only 72 steps you got to do.

[Justin Andrews]

Now as we get into these, they're.

[Sal Destefano]

Pretty, they're pretty basic.

[Justin Andrews]

And now here's the deal. Okay, so we're talking about like just overall good health, overall, you know, decent body composition, mobility, longevity. Now what this is going to highlight, by the way, because as I go through, these are going to sound like that's not that much. What this highlights isn't that these are magical so much as it's that our normal modern lifestyle so bad. The bars real low, so you don't have to do that much to dramatically improve your health. And this is all backed by data. And the data on what I'm about to say shows that doing these things will give you like 80% of the max results you can get for longevity. In other words, the other 20 is all the detail. So 80 is going to be.

[Sal Destefano]

Do you think it's because the bar is so low or is it just. It really doesn't take that much to be healthy. I don't, I mean, I don't think it's necessarily that the bar so low. I think that sometimes we over complicate what it takes to stay.

[Justin Andrews]

Yeah.

[Sal Destefano]

And. Or we're always using extreme.

[Justin Andrews]

Yes.

[Sal Destefano]

Fitness as the. The.

[Justin Andrews]

That's right.

[Sal Destefano]

And so when people look at that, it's like, I mean, but that's not, that's not an example.

[Adam Schaefer]

We always stray away from the basics.

[Justin Andrews]

No.

[Adam Schaefer]

I just feel like that's part of the culture.

[Justin Andrews]

No. So again, so if you. So I'll go with the first. The first step, which is to walk 8,000 steps a day. So now why 8,000? What they find. And this is true for all the steps we're gonna talk about. If you were to look at like you at your worst, health versus you at your absolute best, optimal performance and health, 80% of that can be accomplished by doing the following. So in other words, 80% of the benefits of walking will get accomplished with 8,000 steps a day. Now, more than that, you'll start to squeeze out more and more benefits. But you can get 80% of the benefits from just 8,000 steps a day. That's it.

[Sal Destefano]

Not only that, but the last 20%, you risk tipping over the other direction too. So it's like you could do 20% or you could do more, potentially squeeze out another 20%. But then you also flirt with the. Oh, that's too much. Now I'm going the other way too.

[Justin Andrews]

Right, right, right. And it's also about the consistency. 8,000 steps a day is for most people, realistic. For most people, you can do that realistically. If I said 12,000 steps or 15,000 steps, okay, you might get into 15% benefit. But now you're almost doubling or 50% or more than what I had just said. And the sustainability of that 8,000 steps a day is how much would you need to walk, Adam, time wise for that, because you tracked steps quite a bit.

[Sal Destefano]

8,000 steps.

[Justin Andrews]

Yeah.

[Sal Destefano]

Total in the day.

[Justin Andrews]

Like if I went on an hour walk, what would I get?

[Sal Destefano]

That's not enough.

[Justin Andrews]

No, not enough to get eight. But what would I get in an hour walk?

[Sal Destefano]

45 or so.

[Justin Andrews]

Okay, there you go. Yeah, yeah, there you go. And that's for the whole day.

[Sal Destefano]

Yeah.

[Justin Andrews]

So this could accom. This could be accomplished in my experience by simply watching your steps, tracking your steps. Then you can kind of see where you're at throughout the day and hit that 8,000. 80%. 80% of all the benefits you'll get from walking, which is that.

[Adam Schaefer]

Yeah, I'm sure a lot of that too is just consciously not sitting. And you know, as you're standing around and kind of moving. That was always the, the one that surprised me the most was when I was just like fidgeting around and like cleaning the house up or being outside and just the, the non exercise type activity or not even consciously walking, just like moving a lot more, I got a lot more steps.

[Sal Destefano]

So it was One of you two who brought up, I think somebody was talking on YouTube about me or whatever about not working out is that I'm not working out like that. This was like in the back of my head right, right before, right before I left and you know, we took off for a trip and I, it didn't work out again. But there's the biggest difference I know about myself today versus say 20 years ago. First really being introduced to fitness is that I'm very aware of all the things that you're, you're talking about right now and I just try, I'm be mindful of it.

[Justin Andrews]

You do those.

[Sal Destefano]

For example, I, I knew I probably wasn't going to work out on this trip, but I was at the airport and I got the airport like two, three hours. You guys know I'm always typical. Yeah, right. I'm at the airport and so I just, I mean I'm by myself. So I put my headphones in and I walked the whole time just casually just moving up and down. And then when I ate from the airport, the food choice that I had was like a chicken rice bowl. You know, it's like. So what I, what I have found that works really well for me is to just not allow the hard swings. So there's going to be times in my life when the strength training frequency is lower and I'm not optimal buff version of me. But so long as I don't go way overboard on the eating, I'm mindful of activity and checking the boxes around the other that make me healthy. Sleep and water, all the other things. I really don't, I don't go that far back, you know what I'm saying? And so that to me has been the biggest hack or improvement or thing that I've honed in as I've gotten older because it used to be real.

[Justin Andrews]

Extreme swings, either all or nothing. Yeah, that's where I think a lot of people make mistakes. And I think that I know this, that social media will communicate more often to the extreme than it will to the, you know, this is realistic and this is actually what's going to get you a decent amount of the way there. Like this isn't sexy. 8,000 steps a day is not sexy. Sexy is like, you know, hiking twice a day or doing crazy stuff. Right. So this is going to give you most of. By the way, this is why people who live in cities that encourage walking just are typically healthier. This is the main reason why they just walk more. There's certain cities you live in. Yeah. Where driving is so inconvenient. You know, like, I have family that lives in San Francisco and they don't even own cars because it doesn't make any sense.

[Adam Schaefer]

Pointless. Yeah.

[Justin Andrews]

And they end up walking a lot throughout the day. Everybody loses weight when they go.

[Sal Destefano]

Is San Francisco considered a healthier city? I've never actually looked at people.

[Justin Andrews]

Any. Any city that encourages lots of walking, you tend to see a lower bmi.

[Sal Destefano]

I mean, yes. Honestly, when you walk around San Francisco, you don't see a lot of really obese people. I don't know, you don't see a lot of that creatures. But yeah, you see a lot of different stuff for sure. But. But really, really overweight people. You. You don't see as much. So it'd be. I'm curious to where they rank. Doug, are you done searching your other stuff now?

[Justin Andrews]

You know, what are you looking at? Typing about San Francisco up. As he looks that up. You mentioned strength training.

[Sal Destefano]

Yeah.

[Justin Andrews]

Here's the data on strength training, everyone. Most of the results you'll get from strength training, like 75 to 80% of the results is from one day a week. One day a week of strength training. Now, the other 20% would be two, three days a week, four days a week. But if the average person consistently did a full body workout once a week, they would get most of the results you could get.

[Sal Destefano]

Healthy city. Yeah.

[Adam Schaefer]

Healthiest in America, according to this.

[Sal Destefano]

Wow. Okay. Yeah. I mean, I've never really thought about. Till you brought this up right now, but you're. You were talking about it and I'm like, you know what? Like, yeah, when I think of, you know, I think of somewhere, like, I just. It was not long ago I was in Florida and I went to Disney World and I was like, oh, yeah. Oh, that's never seen so many scooters and people like, really, really overweight. And I remember being there going like, God, when was the last time I seen this? And the opposite is true in San Francisco. I think back of all the. I was just not there that long ago. And walking around, I'm like, you know, I can't picture a really obese person that I know one of the contributors.

[Adam Schaefer]

Could do those hills Very well.

[Justin Andrews]

One of the.

[Sal Destefano]

You're probably right.

[Justin Andrews]

One of the contributing factors to poor health, because if you look at like the top reasons why health has declined so so much over a period of time is one of them is obviously our diet. So. And we'll get to some of that. The other one is that we've designed cities to make them inconvenient to walk. So we designed lots of suburban. So we have suburban areas. And then you have to go somewhere far away to work or go somewhere to go shopping, grocery shopping. Old cities weren't designed that way. Old cities were designed where you walked everywhere. And so when people live in those types of cities, it's inconvenient to drive. They end up walking a whole lot more and they're more fit as a result. And then the strength training once a week, by the way, all really good, experienced trainers know this. If you've trained for 15 years and you work with a lot of everyday, average people, you know this. You know, one day a week, if they show up one day a week consistently for years, they're going to get a bulk of the results that you.

[Sal Destefano]

Can get, especially if they check all the other boxes. That's right about if you like, by itself paired with sleep, diet, all the other stuff like that. And to me, that's actually why there is this. Like, people that are probably going, no, one day a week is. No, that's not enough. Or I train two days a week and I never saw good results. Problem is they're focused on that and then they're letting all these other things.

[Justin Andrews]

Yeah.

[Sal Destefano]

You know, and then it's one day a week isn't doing well.

[Justin Andrews]

Here's your. Here's the thing. I'll make this case right here. Go ahead and have a terrible diet. And, you know, none of this stuff now, so long as it's not absolutely in the horrible, you know, extreme case. But fine, you don't watch anything else, but all you do is strength train once a week. You're going to get stronger. You're going to build muscle.

[Sal Destefano]

Yeah.

[Justin Andrews]

You're going to get a significant percentage of the effects that strength training provides, which is going to be strength, mobility, functionality, that kind of stuff.

[Sal Destefano]

Yeah.

[Justin Andrews]

And I had lots of clients like that. I had lots of clients who they just weren't ready to tackle their diet.

[Sal Destefano]

Oh, I had, I had clients straight up hire me and tell me that, like, just, I'm not changing my diet. Yeah. I'm gonna drink, I'm gonna eat, I'm gonna do those things like That I know that I could be in better shape. But that's not why I'm here. I'm here for you to teach me how to lift weights. And I know the benefits of being strong and having muscle and that's all I care about them. Okay.

[Justin Andrews]

No, it's better than not.

[Adam Schaefer]

Yeah.

[Justin Andrews]

It's funny when you look at the studies on strength training, one day a week it gives you a bulk of the results. Two days a week gives you a little more and then every successive, you know, each successive increase in frequency gives you even less and less and less in terms of results. So like two days a week is definitely better than one day a week. But one day a week gives you most of the results. Add a third day a week, you get a little bit more four days a week, a tiny bit more, five days a week. Yeah, you're squeezing out the 2%. So it's really a one day a week for most people is going to give them again, most of the results are looking for restraint training.

[Adam Schaefer]

Does it take us a lot further than people realize?

[Justin Andrews]

That's right.

[Adam Schaefer]

We continually learn.

[Sal Destefano]

And especially too if you just, if you keep that statistic in mind and go, man, I just, okay, just don't fall off for longer than, you know, as long as I come back and get at least a workout, that's it. It's not a huge failure because I know that as a younger lifter I would do that to myself. Oh well, I've got this coming up and that coming up. At best I'll be able to get one workout in over the next week or two where I just, I'll forget it then versus I'll go get it, get my organ and maybe I don't work out for another week or so, but that's okay because you get tremendous.

[Justin Andrews]

By the way, this is like one of the, the components to being a successful trainer is understanding this because one of the reasons why I had clients, there are lots of reasons, but one of the reasons why I had clients that stay with me for 10 years is to have them train me once a week. It was, it was affordable and they would, they were able to stay consistent. When I would convince people to train me more like three days a week, four days a week, the fall off rate was so much higher. So one day a week strength training, that's it.

[Sal Destefano]

Yeah.

[Justin Andrews]

Next, just don't eat processed foods or, or try not to eat out much. Stay away from those things and your food intake starts to fall in a more appropriate level when it comes to Calories and nutrients and all those things. And it's literally, it's not about even as much seeking out certain foods that's important, but it's really just avoid the foods that make you overeat and processed foods do that. So if you just didn't do that, most people, their body fat percentage drops down within a reasonable percentage simply from doing that alone.

[Adam Schaefer]

Yeah, those are natural limiters that are already there if you're eating whole foods. And so it's just like, it has a nice effect of just naturally bringing.

[Justin Andrews]

Those calorie amounts 100 and I. My clients, on average, would lose just from do. This was always the first step I did with diet. And then we would add things later, but most people lost between 10 to 15 pounds from this. Like, we didn't do anything else. Just this alone, I. I find.

[Sal Destefano]

So I was thinking about this also this weekend, because I definitely. There's times flying. I have beef jerky. I had a protein bar. There's stuff that I'm eating that I know is highly processed. Right. And I like. I don't know if this is simplifying it or making it more. It's probably getting. It is probably more complicated for the average person. So I think the general rule of processed food is probably easier for every person. For me, it's actually just paying attention to my digestion. Dude.

[Justin Andrews]

Yeah.

[Sal Destefano]

It's like, it's. There's times where I step out of bounds and then I. I notice it. My digestive feedback. Yeah, I get. I get. And it's like. And it's okay if I allow that, but don't spiral out. Don't keep going down that, like, pushing those. Because to me, it's like, so long as I get it back, recalibrate it and get back, or it's like. I mean, I knew, like, we were up in Reno, and it was late when we got there, and we. And in fact, we. There's a. There's this, like, homemade, like, brick stone type pizza that we could have every once in a while. And it actually. I could have a couple pieces, and it's fine. Well, they weren't open. Everything else is closed. And so my sister recommends this other place. And it was like two slices in, and I was so hungry, so I was, like, starving. I wanted so much more food. And I looked at Katrina. I'm like, oh, this sucks, because I'm so hungry right now, and this is just tearing me up. And there was a part of me, I went back and had another. Another two slices. I'm like, what am I? And I'm still hungry even after that because I hadn't eaten all day. And I'm like, I can't do this. And it's like. And I had that moment of young me would have just kept pushing through this and just kept going and eating beyond what I need because I'm telling myself, I'm so hungry. But it's like reigning that back in and then knowing the very next day it was like Katrina had made breakfast and we're back to where. And so again, if I'm all. If you're just paying attention to that and feeling. Paying attention to how you feel from those things and then recalibrating every time you do that, I feel even that keeps you.

[Justin Andrews]

It does. Does. But a real easy first step, right. Is just don't eat.

[Sal Destefano]

Yeah. Would you say that's an easier step?

[Justin Andrews]

It's so black and white. I'd say for most people.

[Sal Destefano]

Yeah.

[Justin Andrews]

It's just like, just don't. And by the way, the average person, the average American diet is about 60 to 70% processed. So majority of the food people eat is processed. So if you switch 70% of your diet back to whole foods, there's going to be a profound impact in your convenience.

[Adam Schaefer]

And that's really just been the messaging forever for us. And, like, why we went into to like, microwaving and like, everything about our lifestyle and everything was all just like pushing us towards convenience. Convenience. And it's just, it doesn't have a great effect on our health, so we have to kind of abandon it.

[Justin Andrews]

A little side note, by the way, which is funny, we have all this, like, time saving stuff that we've done over time, and yet we have less time to ourselves.

[Adam Schaefer]

Yeah.

[Justin Andrews]

Than ever before. Isn't that interesting?

[Adam Schaefer]

We're shortening our lifespan.

[Sal Destefano]

Well, we shove more things in there now. I mean, they've done it. Like, I've done studies on that before. The amount of things that you add in.

[Justin Andrews]

Oh, later I'll tell you guys about this great. This great podcast. I listen to that talk just about that. Okay, so next up, drink only water. That sounds silly, but don't drink anything else. Don't drink anything else. Now, a cup of coffee is fine, but don't have sodas, juices.

[Adam Schaefer]

I don't like the taste of water.

[Justin Andrews]

Just water. By the way, if that's you, you've heard that, right?

[Adam Schaefer]

That's bad.

[Sal Destefano]

That means me drinking a lot of bro. If you like. If water tastes bad to you, you know, something's.

[Justin Andrews]

Yeah, that's not a good sign, by the way. My wife. So she explained this to me because she grew up this way and she won't mind me talking about this. She grew up with and, and their, their diet at home was not great at all. And she's like, all I drank was soda. That's. That was what I drank. I didn't drink water.

[Sal Destefano]

Yikes.

[Justin Andrews]

And she said, I used to hate. I hated the taste of water. I had to. I had to actually acclimate to it. And I had clients like that that would tell me that, oh, I've hung.

[Adam Schaefer]

Out with, with plenty of people when. Especially when I was in the Midwest. Like, Mountain Dew was a big thing.

[Justin Andrews]

Oh, my God.

[Adam Schaefer]

Literally all they drank was Mountain Dew.

[Justin Andrews]

Yeah.

[Adam Schaefer]

This is not good.

[Justin Andrews]

Yeah. All right, next up, eight hours of sleep a night. Just target being in bed eight hours before you need to wake up. This has profound impacts on health, hormones and behaviors. So lack of sleep, poor sleep, you're far more likely to overeat. You're far less likely to be active. If you are active, you're not going to adapt as well to it. In other words, you're not going to build muscle as well, burn body fat as well. And the hormonal effects, men alone, you can lower, by the way. Guys, listening. If you want to slam your testosterone down by over 25%, one night of bad sleep will do that. One night, about one night of bad sleep will crush testosterone. That's how big of a deal this one is.

[Adam Schaefer]

Yeah, that's a good counter message to the. I'll sleep when I'm dead.

[Justin Andrews]

That was me.

[Adam Schaefer]

Yeah, cool. You're gonna have no testosterone.

[Sal Destefano]

This is still the one that admittedly I struggle with the most. Consistency about, very aware of it, pretty good about. If I have a bad one, then I rein it back in. But I tend to do that a lot. I tend to pushed about. I know there are certain things that I should do to your.

[Justin Andrews]

Your mind is you come up with a lot of good ideas late at night.

[Sal Destefano]

That's how I justify it. Right. Which is. And I know I get it is not ideal, but it's. I've always found that that's my peaceful time when I know. I know like someone like you who really likes the early morning before everyone's up. I've just. It's always been easier for me at nighttime. And so I wrestle with that a lot because I know that. And then I have these. These nights I took a train. I'm like, man, God, I felt so good. The Sleep last night because we just went, we just got to our beds at 8:30. You know, even if we don't say we're going to sleep yet, just going to bed in your bed by 8:30 and shutting down electronics, you know, so what, you talk for an hour or something like that and then you're like asleep by 9:30. Oh my God. And I wake up so well rested.

[Justin Andrews]

And then lastly, supplements. Really there's only two supplements that have really good data backing their health and longevity effects and that's a multivitamin. And that's because it helps fill nutrient deficiencies. By the way, I just saw this the other day. I wish I saved it. There was a study done on fruits and vegetables comparing them to their nutrient levels today versus decades ago.

[Adam Schaefer]

I've seen that depressing.

[Justin Andrews]

Oh, magnesium alone is something like 70% lower. Magnesium, 70% lower. Most nutrients are between 15 to 20 something percent lower in our fruits and vegetables today versus, you know, stuff we.

[Adam Schaefer]

Get from the soil.

[Sal Destefano]

Right. It's just the degeneration of the soil.

[Justin Andrews]

That's right.

[Sal Destefano]

Because it doesn't even matter if you're organic or not like this, it still applies. Like the nutrients are extremely low.

[Justin Andrews]

And so in studies on multivitamins show that they do. They seem to contribute to longevity. Nothing magical about vitamins and minerals, but when you're not, when you're lacking one or when they're not an optimal range, it is like magic when you replace them.

[Adam Schaefer]

Well, you know what's crazy about that too is you don't realize it until you actually grow your own vegetables and fruit in your backyard and you taste the difference between that and like store bought and it's like it's night and day.

[Justin Andrews]

It is.

[Sal Destefano]

Look how bad sodium is.

[Justin Andrews]

Oh yeah.

[Sal Destefano]

Sodium, potassium, how bad? Iron has gone down.

[Justin Andrews]

Yep.

[Sal Destefano]

Iron gone down by a quarter. Yeah, that's a lot.

[Justin Andrews]

Yep.

[Sal Destefano]

Yeah, that's a lot.

[Justin Andrews]

It sucks because then you eat healthy, nutrient dense, quote unquote nutrient dense food, but it's 50% less nutrient than you're still lacking. So you know what that means? That means you'd have to use twice, you have to eat twice as many calories of them to get the same nutrients.

[Sal Destefano]

Your grandparents, that ain't working.

[Adam Schaefer]

Which is now making multivitamins necessary at this point.

[Justin Andrews]

Yeah.

[Sal Destefano]

Now when you look at your, when you guys both look at your list that you, you wrote, where do you think that, where, where do you struggle the most with the consistency? You're on.

[Justin Andrews]

Oh, for all of those, it's typically I would Say probably sleep. Probably sleep would be the most difficult. We try to prioritize it, but that's always the most challenging.

[Sal Destefano]

See, I feel like you're pretty good about it.

[Justin Andrews]

Actually. No, I'll take it back. Walking. Walking is actually because we come in here and spend so much time is sitting in a. In our chairs that when we're here, my, my steps suck. When I'm at home, I make it a point to do a lot of walking going outside.

[Sal Destefano]

Okay, well that's good. So even though.

[Justin Andrews]

But it's not daily because when we're in here, it's sucks, you know that. Yeah, we'll do our daily 15 minute walk. That's about.

[Sal Destefano]

What about you, Justin?

[Adam Schaefer]

I would say probably vegetables. Like I've, I've kind of abandoned them for a while after like I went like full carnivore and then kind of was just like, I don't know, I went through this weird phase of like, I don't really see the point. And then was like deficient to bring it back.

[Justin Andrews]

I see the point.

[Adam Schaefer]

I don't. I never liked them. I just ate it out of spite, you know. And so I'm just. Now I'm like, yeah, I've definitely been consistent with multivitamins and you know, green juice and stuff like that to kind of supplement it. But I'm, I'm, I'm consciously making a more of an effort again. But it just is one of those things that never stuck.

[Justin Andrews]

I want we should track our steps. We're in here. I'd like to see where we're at.

[Sal Destefano]

Oh, I know for sure where I was when there was periods of time. That's how I brought it up to you guys. Way back when we. A day like when we just kind of podcast and do our thing and then you go home, you easily will step under 3,000.

[Justin Andrews]

Oh my God.

[Sal Destefano]

Under 300,000.

[Justin Andrews]

Wow.

[Sal Destefano]

I had some as low as like 2,000, which was like, I couldn't, I could not think back to a time because I've been. I mean it's been 20 something years that I've been like tracking. Not every day consistently, but I've like.

[Justin Andrews]

You have a good idea.

[Sal Destefano]

I've always, yeah, I've always utilized tools. Let's put this way, a year has never gone by and I didn't use a pedometer, Fitbit bodybug, some. Some tool to kind of get an idea of where I'm at. And I remember when we were starting to record out of this studio wearing the, wearing the Fitbit And I went, whoa. I don't think I've ever been like this. I mean, I think I was even more active back in my 20s when I was sick. You know, even being sick, I probably moved.

[Justin Andrews]

Well, I took, I took for granted how much we walked as trainers. I was a trainer. I'm sure I was getting 15, 20 weights. That's all you do all day.

[Sal Destefano]

It's exactly what I used to get. So when I was really. Yeah, when I was wearing it, being a personal trainer, I was averaging 15 to 20 without having to go for a while. Yeah, that's no trying to walk, that's no cardio. That's just moving with clients now. I probably. And I think you're probably like this too. I'm more of an active trainer.

[Justin Andrews]

Yes.

[Sal Destefano]

You know, some trainers just, like, sit still and like, watch their client. And from one, I like, I always moved around.

[Adam Schaefer]

Yeah, I was very shifty talking my.

[Sal Destefano]

Hands and, you know, shifty trainer.

[Justin Andrews]

This guy cracks me up, dude. The last supplement I'll say is creatine. Creatine's got lots of longevity benefits between five to now, some studies show 15 grams a day.

[Sal Destefano]

Did you see? Maybe you could look this up. Look up James Smith's Instagram. I want to see if he's done an update on this. So I guess James, I was Talking to him DMs the other day. You know, James Smith is right. So he got in some little spat with some creatine gummy company or something like that. And so he took it upon himself to order like 10 of these. Because I think what, I think what happened, I think he made some sort of a video basically talking about creatine gummies, that they taste too good. They taste too good.

[Adam Schaefer]

He's just gummy.

[Sal Destefano]

Yes. He's like.

[Justin Andrews]

A lot of them are like that.

[Sal Destefano]

Hey, bro. So. So he got. He did 10 of them and he's gonna do a video on the.

[Justin Andrews]

Which ones have creatine.

[Sal Destefano]

Yeah. And he basically. He didn't tell the. He didn't tell what came out of it, but he's just like, oh, just you wait.

[Justin Andrews]

Oh, I can't wait. I tell you what, if you eat a gummy, it says it has creatine in it and it doesn't have a little bit of graininess to it. There's no protein.

[Sal Destefano]

Yes.

[Adam Schaefer]

I love when people do quality.

[Sal Destefano]

Now what's cool is. I know, like, I obviously, I. I doubt he took any of the brand Legion or organifi, because I know we both know those founders very, very well, and they don't, they don't f around when it comes to, like, you know, the efficacy of the, of the supplement. So I feel confident that they will be okay. So I'm really curious to like, who he went after and. But it sounds like of the 10, most of them did not have what they.

[Justin Andrews]

I don't think I would.

[Sal Destefano]

I think some of them probably didn't have anything at all.

[Justin Andrews]

I would bet money.

[Sal Destefano]

Oh, so I can't wait to hear. I mean, that makes so much sense too, right, that this trend is blowing up right now. Like, it just, we went from nobody having creatine gummies to, like, every company now is making creatine gummies. And some of them. And everybody knows in the supplement game, the key is taste, you know, and they, and market it however you want, what's in it. But that doesn't really matter because nobody's regulating that. What really matters, his taste. Unless, unless you have integrity. Like, you know, like Mike, like Drew, who have companies that they have a lot of integrity. But that means there's going to be a lot of charlatans that, oh, yeah, you ride the wave and probably will make millions of dollars along the way.

[Justin Andrews]

Before they even, Nobody will even test.

[Sal Destefano]

Yeah.

[Justin Andrews]

Wow.

[Adam Schaefer]

It's a nice pivot for gummy bears. If they decide, they just relabel it.

[Justin Andrews]

That's right.

[Adam Schaefer]

No big deal.

[Justin Andrews]

I, I, I listened to a, I listened to part of a podcast this morning with two of the, what I consider to be the most brilliant minds I've ever listened to. It was Jordan Peterson interviewing Arthur Brooks. And Arthur's just, Both of them are just brilliant, two titans. And Arthur just. I love Arthur.

[Adam Schaefer]

He's a behavior right there.

[Justin Andrews]

He's just such a smart guy, but he's also just a great guy. I know him personally, a great guy. But anyway, the, the, the conversation was fascinating in the early, the, in the very beginning of this podcast.

[Sal Destefano]

So is there a theme?

[Justin Andrews]

Well, I don't, I'm not quite sure where it's going. I think it's about happiness because that's his expertise.

[Adam Schaefer]

Expertise.

[Justin Andrews]

But they start out and Jordan asked them about. He did a, Arthur Brooks did a pilgrimage walk called the Camino. I think it's called maybe Look it up in Spain.

[Sal Destefano]

What is that?

[Justin Andrews]

It's this really long trail that you do, and it goes from monastery to monastery to church to church. And it's like it's a pilgrimage that you, that Catholics will do. And what you do is you read, you do the rosary and you pray the Entire time. So he's like, well, why, you know, why did you do this? Tell me all about this. So Arthur explains some interesting aspects of the brain. So, you know, like, left, you know, hemisphere. Right hemisphere. You've heard that before. Left side of the brain is really good. It's called the Camino di Santiago.

[Sal Destefano]

This is the creative side.

[Justin Andrews]

And how long is that, Doug, how long is that walk? Can you find that? Yeah, I'll find out. It's a really long walk.

[Sal Destefano]

So left side's creative.

[Justin Andrews]

No, left side's logical. And finds answers.

[Sal Destefano]

Oh, right size, creative.

[Justin Andrews]

Right size, right side. So the way he broke it down, I took notes because I thought it was so interesting and so fascinating. And it made me think a little bit about how we're missing out on some of this just because of our modern life. So the right side asks big questions that you don't have answers to. So it's the big question thinking like. Like, what's the meaning of life? Yeah. Why? You know, the more esoteric, why am I doing this? Why do I love this person? You know, that kind of stuff. So it's like big questions. The left side deals with complicated problems, but once you find the answer, you can duplicate it. It's like algorithms and stuff like that. Complex problems are the right side of the brain. And the way you get the right side to really. And the left side takes over all the time. Anytime you're. You're on social media or you're figuring out engineering problems or day to day kind of issues, left side's taken over. Which means the right side never really gets a chance to do what it does unless you're doing nothing. Literally. You have to be bored.

[Sal Destefano]

Yeah.

[Justin Andrews]

And being bored.

[Adam Schaefer]

We're not expressing that anymore.

[Justin Andrews]

No. And being bored is very painful. It sucks. Nobody likes being bored. And they've done studies on this. And I didn't. I looked these studies up. They're fascinating. They took people and they had them sit in a room for 15 minutes with nothing except for a button that would shock you so you could push this button and shock yourself. Most people would rather shock themselves than sit there for do and do nothing.

[Sal Destefano]

Shut up.

[Justin Andrews]

Animal studies show the same thing. People hate being just still and quiet. And. And they were going, and I didn't get into the depth.

[Sal Destefano]

Can't be true, Sal. Somebody sits in a room for 15 minutes. And I now do. I know that button shocks me? Or is it more like.

[Justin Andrews]

No, they tell you if you push this, you'll get a little shock.

[Adam Schaefer]

There's got to be a curiosity factor that.

[Justin Andrews]

Oh, it's not just. Oh, you know, like you just. I'll do it again. And you can't talk.

[Sal Destefano]

Really?

[Justin Andrews]

Yes.

[Sal Destefano]

I mean, come on, think about how interesting that is.

[Justin Andrews]

It's fascinating.

[Sal Destefano]

It's way fascinating. The fact that you, you know.

[Adam Schaefer]

Yeah.

[Sal Destefano]

That it's not like you're going to get candy or you get like a positive feedback thing. You know, you only get shocked, which is, I would think, mostly negative.

[Adam Schaefer]

I mean, also shows that we seek out negative. Like, sure, you seek something.

[Sal Destefano]

I mean, that's a great. What a great. What a great point to that too. That shows that you, even though you know something is bad, isn't going to feel good. You're still drawn to it.

[Justin Andrews]

There it is right there.

[Sal Destefano]

So people would rather be electrically shocked than left alone.

[Justin Andrews]

Yep.

[Sal Destefano]

That is fascinating.

[Adam Schaefer]

Crazy.

[Justin Andrews]

Yeah, it's. It's. It's for 15.

[Sal Destefano]

Well, this also.

[Justin Andrews]

Imagine being there for an hour.

[Sal Destefano]

So this explains behavior and children, to Justin's point, like where kids that, let's say a kid who doesn't get a lot of attention and love and stuff like that will many times act out and do things knowing he's going to get punished, knowing he's going to be in trouble for it, but they still do it anyways. I've always kind of been like, that doesn't make a lot of sense why we do that.

[Adam Schaefer]

But then I thought it's like where the line is. Right. Like, how much can I tolerate is also kind of a weird thing that we see.

[Justin Andrews]

Yeah, I think that's more. That could be more complicated. Like they want attention. They want. This is literally just about being bored.

[Adam Schaefer]

Right.

[Justin Andrews]

And so Arthur Brooks is saying, when you want this side of your brain, when this side of the brain lights up and starts and allows you to start to contemplate, like big questions like, importantly, purpose and meaning and why this happens and why that happens. You have to do nothing. And he said, it's so painful. People would rather shock themselves and distract themselves than just sit there. Now what's the solution? Because he said getting people to just be bored is like, good luck. It's very difficult. It's almost impossible. So he said one of the ways you could do this is by occupying the left side of the brain by doing something repetitive. So just chance, just walking, Just walking without listening to anything, without doing anything, just walking allows you to kind of be in that boredom. Right. And I can do that. I can just walk, Just sitting and doing nothing. I'd rather shoot myself in the Face, you know, but walking. So what he did is with his pilgrimage, he's like walking and doing the rosemary, which is a repetitive prayer. You memorize it so you go through over and over and over again. Allows you to contemplate those, those types of things.

[Sal Destefano]

Where do we, where else do we see that an example in maybe sports or. Where else would somebody do something like that?

[Justin Andrews]

Well, I think in creative endeavors writers and musicians do this often they'll get writer's block and what do they do?

[Sal Destefano]

They go for a walk. I know that.

[Adam Schaefer]

Smoke cigarettes. Just, you know, it's a repetitive process that. But too it's a stimulant.

[Justin Andrews]

So. Yes, yes, but, but it's. I think it's really interesting. And what's interesting to me is I, I've never in our lifetimes, we all grew up in the 90s. It's harder. It's hard to be bored these days.

[Sal Destefano]

Very.

[Justin Andrews]

There's always a way if you have.

[Sal Destefano]

Your phone, you won't be this. I had this kind of, I had this kind of debate with my. Not debate, but this discussion with my sister and brother in law about this where we're heading. And I was talking about the whole like neural link and going that direction and like, like my brother in law was like just appalled by the idea, like no way. And I'm like, well, you know, where's your phone at? You know, it's like in his hand.

[Justin Andrews]

Right.

[Sal Destefano]

I'm saying, as I'm saying this and I'm like, what's the difference? Yeah, I said what is really the only difference. Okay. That you. Is that right now when somebody, you have a question or you try to figure something out, you have to go to Google, type it in, search it. The difference with neural link is you're going to think it and then you're gonna get that answer. And you've already justified carrying this everywhere you go that you would turn back around leaving the house and go pick it up. Why is it such a leap? It just sounds. Because it sounds crazy and intrusive right now and maybe unsafe. But it's like really though? Do you really think you're that far away from that?

[Justin Andrews]

What I was thinking as I was listening to this is I was like, all right, I'm gonna try in mo in the times during the day and I've talked about this before, but I'm gonna make more of an effort times during the day when I would normally historically have nothing to do like waiting in line, going to the bathroom, you know, sitting at a light Whatever, not do anything and see if I can just let my. And see what happens. By the way, the reason why we hate it so much is when we go into that creative side of our brain a little. A little bit more negative affect tends to happen. And people don't like that. They don't like to contemplate some things like self reflection. Yeah, dude. So another thing he said, which was. Which was interesting to me, which he said, humans are. We are wired for progressing. We are not wired for arrival. So if so we. In order to feel good, we need to feel like we're always moving forward.

[Sal Destefano]

Right.

[Adam Schaefer]

So there's no present.

[Justin Andrews]

We don't feel good by getting there, just being there, like, oh, I'm here. I accomplished the thing. We all know how to press.

[Adam Schaefer]

Yeah, but what are you doing next?

[Justin Andrews]

Exactly. Yeah, really interesting.

[Sal Destefano]

I mean, I had a moment literally last night of like struggling and. And being aware that I was struggling with this. We. Last night, Max just went down to bed. Katrina's mom was me the night so she took him down, was kind of taking care of him. Katrina was straightening up in the house or that I was helping her. And we had just kind of finished and she was getting ready to go up and shower. And I was like, I want to go sit outside. Like, we haven't. We haven't like, really enjoyed the place by ourselves or had some moments, quiet time like that. And we've got this cool little area that is under the redwood trees, a little fire pit and, you know, a little waterfall there. And then it's like facing all the lighting in the backyard. And it's off way far away from the house. It's just really peaceful. And I went over there and sat down by myself, you know, in the dark at like, I don't know, what is it, 9:30 or something like that, whatever it was. And multiple times caught myself wanting to check, you know, Instagram or text message or something on my phone. And I'm like, the whole point of why I came over here was to just sit and just.

[Justin Andrews]

Yeah.

[Sal Destefano]

Be present and enjoy the moment. And I found myself for a moment doing that, like, oh, so nice. And I had a little bit of gratitude. And then I still reached for my phone and I remember going like, oh, my God. Like, isn't that crazy? Yeah, it's like. So I. There's. So there's. There's a bit of that. We suck at being bored. Then there's also working against the addiction you already created. So it's like a. There's tons of Double edged sword. It's not just that, because I feel like you probably easily. If our phones weren't a thing, that wouldn't. That would be a very easy time to be very present and because I could, there wouldn't be enough.

[Justin Andrews]

That's the default.

[Sal Destefano]

Yes, exactly. The default.

[Justin Andrews]

Well, when we were kids, there wasn't anything on TV all the time. It was broadcast. You had only so many channels. Yeah. You didn't have a cell phone with you. Yeah. So if you're somewhere without those things, that's it. You're. You're actually sitting there thinking.

[Sal Destefano]

This is also why.

[Justin Andrews]

Remember being at the bus stop, what are you doing? You're thinking, yeah, you know, waiting in line.

[Adam Schaefer]

You're thinking, I don't have a phone to call anybody.

[Justin Andrews]

Yeah, dude.

[Sal Destefano]

So this is also, I think that I've. I've become so obsessed with driving. You know, Doug and I had such a cool weekend this weekend. And I feel like part of this is like, I don't have that choice. I could want all day long to want to like, look at my phone. You cannot. When you're taking corners at those highest speeds, like it's life or death. And so it forces you into the most ultimate present that you can be. And then you're. And for, you know, 90 minutes straight, you're like that. It's like, I mean, I can, I can't count how my hand. How many times I actually can say 90 minutes of 100 being present. Like, where else do you get the chance to do that? There's not a lot of, there's not a lot of other things in our life.

[Justin Andrews]

Did you guys do your track times and stuff like that with it?

[Sal Destefano]

So they don't, they don't, they don't do the track times there. It's not like the experience that we had. Totally different. It was a million times better. In fact, since we did it, I've been trying to think of something else I've done in my life that I would say I enjoyed more than that. That's it. It ranked that high? It ranked that high. It was kind of funny though, because when, when Doug and I got there, you know, he pointed something out right away and we didn't know what to anticipate. We had no idea what to expect really, because I had heard some people had done it and told me it was, it was great and it was, you'll love it. But then we're sitting there and we're way early and we're watching and Doug and I are like, man, nobody seems to be going really fast. I don't see anyone going fast. And we're like, okay. And we know it's not like instructors are going to be with you and stuff. And then Doug points out, you know, no one's wearing a helmet either. I went, oh, no one's wearing a helmet. I'm like, is this going to be like driver's ed for like 90 minutes? Like I literally was. And, and I don't want to get nagged out. Like, you know, this is a gift from my wife. You know what I'm saying? So I'm just like, I'll just go open minded and trying to tell myself like, well, you know, good, good instruction would be good for me or that. But inside I'm going like, that's not what I want to do today. You know, and so. But then we get in and it's, it's absolutely not that at all. I was actually blown away that you don't wear helmets. The fact that we don't. And then, and you know, in ours, when we did, when we did Vegas all together, you have a, you know, a pro driver next to you and he has his own set of brakes and stuff. And if he needs to take over, right, you don't have any of that. It's you by yourself in the car. I have a one way radio. So he's talking to me.

[Justin Andrews]

Oh, you're by yourself.

[Sal Destefano]

You're by yourself.

[Justin Andrews]

Oh, that's sick.

[Sal Destefano]

And then you're trailing him. He's rolling in a turbo S and he basically tells you, we will go as fast as you possibly can. So if I see that I'm pulling on you, I'll let up a little bit so you can catch back up. But if you're pushing me, I will, I will stretch you and I'll just keep going faster and faster. So I came out the gates right away because I was so disappointed in my last track session that we did.

[Justin Andrews]

Is that the one you got last place?

[Sal Destefano]

Yes, that's the one. Dude, it's been, it's been bothering me for so long, dude. It's like so in my head I'm here, I'm like, I am around. So you know, saying like first quarter I, I spin out on the track because I throw. Oh yeah. Because I was like, I had already told myself, Adam, you were going to go all out. There's no holding back today, right? And so I spin out right away. And you know, he's, he's has to wait for me to get, get back on the track and everything like that. And he's basically telling me what I did wrong. But then you go. I mean, it's. It's 90 minutes of.

[Justin Andrews]

That's a long time.

[Sal Destefano]

We. Our eight laps we did was eight minutes.

[Justin Andrews]

Yeah.

[Sal Destefano]

So think about that for a second. And I bet we all.

[Adam Schaefer]

Eternity, dude.

[Sal Destefano]

I bet we all felt dissimilar. Like. I don't know how you guys felt, but I felt like just the last lap, 7 and 8 did. I just got a taste for it. I just started to get comfortable. It felt like. And it was over where this. When we stopped, I was exhausted. And I could already tell by the last couple laps I was starting to get a little. Get a little risky because I was getting lazy. And you can't be late. I mean, you have to be on everything the entire time. And so the. I was like, this was such a different experience. And the. You know, if. If you were to rate me 1 being terrible 10. I'm a great driver. You know, I give score myself a two or three going in, but I walked out a six or seven. You feel like you literally make that.

[Justin Andrews]

If you're spending that much time on there, you'll learn.

[Sal Destefano]

Yes.

[Justin Andrews]

That's great.

[Sal Destefano]

Yeah. And it's. It's impressive that they can lead you like that while also watching you in the rearview mirror and coached.

[Justin Andrews]

There's a reason why there's a pro.

[Sal Destefano]

Oh, like.

[Justin Andrews]

Yeah. It always.

[Sal Destefano]

There's definitely levels to this.

[Justin Andrews]

It always shocks me whenever I. I'm with somebody who is an expert at something that I think isn't that big of a deal. I'm like, oh, this is a way.

[Sal Destefano]

Oh, totally. It's.

[Justin Andrews]

No matter what it is.

[Adam Schaefer]

Realize, like, the level of commitment and, like, they've accomplished. It doesn't. It comes out.

[Justin Andrews]

It doesn't matter what it is. It could be anything.

[Sal Destefano]

It could be rolling. You're throwing darts.

[Justin Andrews]

Especially if it's gardening.

[Sal Destefano]

Especially when it's something that you think maybe you're moderately good at.

[Justin Andrews]

Yeah.

[Sal Destefano]

You know what I'm saying? That's very humbling when you have a moment like that and you're like, oh, I'm not good.

[Justin Andrews]

Did I ever tell.

[Adam Schaefer]

I can't do that.

[Justin Andrews]

Did I ever tell you guys when I arm wrestled a pro arm wrestler years ago. Years ago. So I. As a kid, I always beat everybody arm. I just thought this thing. I never lost. I could never lose. I'll beat everybody. And this guy comes a big dude, though. He's a big guy. And I signed him up for A membership. I'm like, so what do you do for a living? He's like, oh, I do this. And I also. I'm an arm wrestler. And one of my sales guys, who knows, I always talk crap about, oh, Sal says he's never lost before. And I'm cocky, and I arm wrestle this guy. He's like, you can arm wrestle me. And it was like. It was like there was a tree in front of me. It's what it felt like. I'm like, I couldn't move him at all. And he's like, oh, that's not bad. And he, like, kicks my ass. Oh, there's a level. There's a whole nother level of, you know, it is.

[Sal Destefano]

And we know that. It's funny that it's like, when you're reminded that. Because we know that in sports. Right. We like you.

[Justin Andrews]

But it's like that with everything.

[Sal Destefano]

But it is. It's like, I gave up, man. You're done. You're a pro or expert at anything. The level difference of anybody who's, like, passionate about it.

[Justin Andrews]

Yeah. Yeah.

[Sal Destefano]

You know, like, that's why I'm not.

[Adam Schaefer]

Posting, like, guitar videos. You know, it's just like, dude, I have too many people, like, I know, like, personally that are. Shred my face off.

[Justin Andrews]

Yeah, dude, I'm close. That's fine. Anyway, so I got to. I'm going to do a strange diet this week. Did I tell you guys about this?

[Sal Destefano]

No.

[Justin Andrews]

I'm gonna do the Paleo Valley protein diet I just created.

[Sal Destefano]

I was gonna say. What is that?

[Justin Andrews]

No, man. So. So good news. My gut health has never been more resilient, so it doesn't get affected.

[Sal Destefano]

It's really bad news.

[Justin Andrews]

But what happens with that is because I've dealt with gut health issues for so long, it's like, what I would use to gauge how I should eat and when it feels okay. I'm like, yay, I'm gonna eat everything. And so I've been eating.

[Adam Schaefer]

You're blasting out your wife.

[Justin Andrews]

I'm just having too much. That's you.

[Adam Schaefer]

I'm projecting.

[Sal Destefano]

That's. So I talked about that earlier.

[Adam Schaefer]

She's not happy with me.

[Justin Andrews]

Just blasted. Yeah. So I've been eating, like, too many foods. I have intolerances to. They're not affecting my gut, but that doesn't mean they're not affecting me. And one of the effects that I get is I hold water. I just get kind of bloated. So I've been eating, like, gluten here and there and dairy here. And there. And so, like last night. And my wife never comments on the way I look. In fact, all she ever tells me is, you always look good. Which I'm like, you're full of crap. There's times I look better and something. She's like, no, you always look good. I'm like, okay, whatever. But last night, I go to sit down, she looks at me, she's got a funny look on her face. She's like, your face looks puffy. Why is your face puffy? And I'm like, thanks. Like, oh, man. So, yeah, so I'm gonna do. I'm essentially gonna fast most of the day for a whole week. Not because it's a great diet, everybody. I was just kidding. But because it just gets rid of water and it's allowing me to reset my gut. And I like their bone broth protein because it's super easy to digest. I have no reaction to it whatsoever. I can do a lot of it. And also bone broth is really healthy. At least the amino acids in it are, or the high amino acid content for certain amino acids are good for gut health. So I'm gonna be doing that twice a day.

[Sal Destefano]

Now, I'm assuming, I'm assuming your, your idea of doing this for a week is more like a discipline thing because if you.

[Justin Andrews]

No, just to get, Just to reset.

[Sal Destefano]

But you would get that from a like two day fast.

[Justin Andrews]

I would, I would, but I don't want to do pure fast. I want to have the protein.

[Sal Destefano]

Okay, so you're like a fasting mimicking diet?

[Justin Andrews]

Kind of. Yeah.

[Sal Destefano]

Okay.

[Justin Andrews]

Kind of like that volter Longo. Yeah, Dr. Walter Longo's.

[Sal Destefano]

Right. Remind the audience of what was found out. Basically, he found out in that study that eating low enough calories. Yeah, like 500 calories.

[Justin Andrews]

Yeah. And he would make sure they would get certain essential nutrients would. Would elicit the same response as fasting.

[Sal Destefano]

And this, all the benefits, right? Everybody talks about all these benefits from fasting and his.

[Justin Andrews]

And for him, he's showing the data for the things that fasting seems to be medically beneficial for, like going into chemo or cancer or other inflammatory issues, gut health, that kind of stuff. So, yeah, so, yeah, for like a week, I'll be doing this just to flush out all this water. So you blasted your wife for wet chest.

[Adam Schaefer]

I mean, it's, it's. Yeah, it's not good.

[Sal Destefano]

What were you eating, bro?

[Justin Andrews]

He's in a bulk, bro. Because he's trying to hit that 315.

[Sal Destefano]

Oh, are you actually trying to bulk I am.

[Adam Schaefer]

I'm trying. It's. Oh, my gut doesn't like it.

[Justin Andrews]

Well, you know why, Justin?

[Sal Destefano]

Because you're already fat.

[Justin Andrews]

Damn.

[Adam Schaefer]

I didn't realize.

[Justin Andrews]

Yeah, you did. He tells you every day. Yeah, that's not why. I never said that. Because I. Because you're doing a dirty ball. You're just eating more.

[Adam Schaefer]

Oh, just eat more. But I mean, I'm not like. It's not like, junk food or anything, but. Yeah, I'm just. Well, I mean, I'm adding, like, a shake with a ton of peanut butter in it, so the peanut butter is not doing me any favors. I think more of the dairy, because here's the thing, like, to add more protein, like, for me, you know, I've. I'm definitely drawn to dairy, cheese and milk and all that kind of stuff, and I just think it's. I'm overdoing it with that, and it's just.

[Sal Destefano]

Well, you can't do that, because I don't want to see you not hit your. Your pr because you're up in your gut. That would be a horrible reason not to.

[Adam Schaefer]

No.

[Sal Destefano]

In pursuit of bulking an extra couple pounds, you're gonna end up, like, hindering your performance or whatever.

[Adam Schaefer]

Yeah, no, I mean, I'm just trying. I'm trying to, like, be more reasonable about. I mean, I. I gotta see if I could just raise my. My protein elsewhere and then add, you know, more carbs. Like, carbs for me. I just don't really eat a lot of carbs. And so that's been one thing. I'm like, more carbs. I think more rice, more potato, more that, you know, to fuel.

[Justin Andrews]

Adam knows you so well, dude. Because I realize what he does is he knows your personality so well. He knows how motivated you are by negative motivation. Yeah. He doesn't say to you. Yeah, because you. You guys work together forever, long before the podcast.

[Adam Schaefer]

I know you never like that.

[Justin Andrews]

He never tells you you're doing a good job.

[Adam Schaefer]

That's how I got number one the company a few times.

[Justin Andrews]

Because he's just like.

[Adam Schaefer]

He drills that. That button.

[Justin Andrews]

Justin's like, I'm gonna try hitting the. The 3:15 this week. And of course, Adam's like, well, we'll be happy if you get like, you know. And at first I'm like, what are you doing? Are you naked him out? I'm like, oh, I know what he's doing.

[Sal Destefano]

Yeah.

[Adam Schaefer]

It doesn't take me out.

[Justin Andrews]

It's.

[Adam Schaefer]

Yeah.

[Sal Destefano]

What do you. Did you. Did you see your weight per. You're not you're lifting what you're. How much you weighed starting this and where you're at now.

[Justin Andrews]

I did.

[Adam Schaefer]

Yeah. So I'm. I was like 225 and. And so now I'm 232.

[Sal Destefano]

Oh, you're 232 right now.

[Justin Andrews]

Wow. Oh, yeah.

[Sal Destefano]

Heavyweight.

[Justin Andrews]

Look at his belts.

[Sal Destefano]

Well, no, you look. I mean, Katrina's already commented that she thinks this is the most muscular and built he's ever lived.

[Justin Andrews]

Right.

[Adam Schaefer]

Now, I think, yeah, I think that's. That's the illusion, right? That's the one where you get your shoulders bigger and it definitely. No, you look bigger brings wideness. But that's.

[Justin Andrews]

So your wife's talking about how muscular he is right now.

[Sal Destefano]

I'm not sure if that has more to do with him or more like trying to tell me some. You know what I'm saying? That might be her subtle way how to motivate me. He's like, jesse looks really good lately. What?

[Justin Andrews]

What's going on? What? Dude, speaking of looking, my wife cracks me up so much. So this. This weekend, we had a moment where I'm like, really? Are you really shocked by this? So we're. We're in our bedroom and she's gonna take a shower. So she's like, walking around naked a little bit. And then she's shocked when I go and, like, touch her and stuff. She's like, what are you doing? Like, what do you mean, what am I doing? You're naked. Like, that's gonna happen if you walk around naked. I'm gonna happen to me. I'm gonna try to come, you know. Why are you shocked? It's like. It was. Oh, I was shocked that she was shocked. What do you think this is.

[Adam Schaefer]

A free pass?

[Justin Andrews]

Yeah.

[Sal Destefano]

It's so funny. It's like one of those things where in the moment, she. She may not want that, but in the same token, too, if you didn't do that, it would bother her. Yeah, you're a lose lose in your situation.

[Justin Andrews]

I don't know if it would bother her, but she thinks something's wrong with you, honey. I told her this because she didn't get it. She was like, what do you mean? I'm just gonna take a shower. So I'm like, you know, I' she likes brownies. I'm gonna bake, like, a nice brownie. Nice, warm. I'm just gonna hold it in front of her, just waving around her face a little bit. Just walk around with it and throw in the garbage. See how she feels about that. Why would you eat it. You know what I'm saying? Anyway, she hurt her back really bad a few days ago, actually, doing what she. I was. So we have a sand. It's. It's like a. You know what? A sandbox? Like a sandbox almost like a table. And she. She was moving it on around, and my daughter got in her way, so she had to, like, move and shift and hold it for longer than she thought. So I get a call. I'm on my way to. I dropped my daughter off at school, and I'm on my way to the gym, and she calls me. She's like, I'm on the floor and I can't move. I'm like, oh, crap. Oh, no. Yeah, it was pretty bad.

[Sal Destefano]

Oh, no.

[Justin Andrews]

Yeah. So as. So as pulled like mine. Just like mine. So.

[Sal Destefano]

That's cute.

[Justin Andrews]

Yeah.

[Adam Schaefer]

Yeah. What's happening?

[Sal Destefano]

So cute. You guys get matching injuries.

[Justin Andrews]

Yeah. Maybe we'll go do a drive.

[Sal Destefano]

Don't be jealous, dude. Don't be jealous.

[Justin Andrews]

She has drives in cars side by side. Look at each other.

[Sal Destefano]

We hold each other. Hands are dry. Sidecar, I would you say, was it. Was it a top experience for you?

[Justin Andrews]

Oh, absolutely. Absolutely. Want to go back?

[Sal Destefano]

Yeah, it was. It was it. I cannot think of something. I'm serious. Like that I. That I could say that I did that. I'm like, okay, that was better or more fun. It was that. That was that. I text them the next day. I'm just like, are you still, like, grinning ear to ear? And was it that exhilarate. But I mean, I guess maybe because it's in our wheelhouse of something you really like to do, maybe.

[Justin Andrews]

No, it sounds awesome.

[Sal Destefano]

Yeah, I know. I feel like you guys would tell.

[Justin Andrews]

The audience what we did.

[Adam Schaefer]

Dug it, you know, because I think.

[Justin Andrews]

We'Ve talked about what we.

[Sal Destefano]

You know, we went in cars, but the Porsche experience.

[Justin Andrews]

The Porsche experience.

[Sal Destefano]

So it's. Yeah, it's a. It's a. Through Porsche. Porsche has now.

[Justin Andrews]

Do they try to sell you a car after?

[Sal Destefano]

No, no, nothing like that.

[Adam Schaefer]

They don't have cars to sell, I don't think.

[Sal Destefano]

Yeah, yeah, no, they know it's not like that. It's a repay.

[Justin Andrews]

And then they take you through.

[Sal Destefano]

Yeah. You pay and you have your own assigned driver or your own signed, like, pro. When you get there, you log in. So back up. So the audience. Porsche experience, there's like four or five in the country. There's Birmingham, Alabama. There's New York, there's Laguna, and then there's la, I believe are all their places where they have, it's literally a huge like looks like a giant Porsche dealership that has a giant regular track and then a bunch of mini tracks in between. And it's. And I'm assuming the, I don't know what the origin of this is but like when you buy these cars you have an option to purchase the. Also the training of using cars. They're all high end sports cars. The idea is like you, they, they teach your how to drive those cars and you can choose any model you want to drive. Of course the crazier are more expensive and stuff and they have different things that you can do, but it's really designed to make you feel comfortable and they have all these things where like a, a kick pad which was really crazy where you, you're driving the car and then you go over this feels like a speed bump and it's got a track shooting you the other direction. So it, it literally throws your back end out from underneath you and you're on wet gravel or wet concrete that. Polished. Yeah, polished. Polished, wet concrete. So it is unbelievably slippery and, and it yanks your steering wheel hard and you got to correct it and try and keep yourself.

[Adam Schaefer]

Oh, that's cool.

[Justin Andrews]

Yeah, you got to figure out how to like.

[Sal Destefano]

Oh yeah. And. And you. At different speeds, it's more difficult. So like speeds 10 to 20, it's really hard. If you go really slow, really, really slow. You got enough time to react. You go really, really fast. It doesn't kick it hard enough. So you go about 15, 20 miles an hour and it kicks you to where you can't even hold on to the steering. If we want, it'll spit it out of your hands. And then you got to grab it. You have to know how to ride with it and then correct it without spinning all the way up. And you can do as many times as you want. And then you had another track which it was also polished concrete or whatever and they have sprinklers running on so it's being soaked wet the whole time and it's just doing donuts and teaching you how, how to do a proper donut. Which like every other probably guy listening to this like, oh yeah, this would be easy. I got this. You know what I'm saying? And it was so hard to not just spin out, spin out. I had to. I finally looked at him after I don't know, about 10 attempts and I go let me. Because he was coaching me on how to do it. But I'm like, I need to see It. I'm like, can you do it? He's like, yeah, pull over real quick. He hops in. Then I watch him so effortlessly do it, but then I can see what he's doing and I'm like, okay.

[Justin Andrews]

Able to do it after.

[Sal Destefano]

Yeah, yeah. And then, and then it was awesome. Just imagine, I mean, he's. And he's telling you throttle harder. Harder. He's telling you gun and just spinning the wheels and drifting all the way around in this corner as many times as you want. Yeah. And I did that for like, that sounds cool. Ten minutes or so. Then he's like, you want to keep doing it or you want to go do something else? I'm like, well, let's get back to the racetrack. And then we're on the racetrack and.

[Justin Andrews]

Oh, that sounds like fun.

[Sal Destefano]

Yeah. And then they, then they, they do a lap with you where he's. And they have cones around it. So they're telling you where the apex is, where to break, where to throttle. And so you kind of, you do a couple like warm up laps and you go, then you do a hot lap. And then he basically gets in his own car and he has a walkie talkie inside there.

[Justin Andrews]

That's where you're following him.

[Sal Destefano]

Yeah, and now I'm following him. He's in a Turbo S in front of me and I'm just, I'm. And he'll go as fast as you possibly can keep up. And so. And you're, I mean, I was exhausted, I was sweating and like I was ready to take a break when it was time to be done.

[Justin Andrews]

Gloves?

[Sal Destefano]

No, he didn't. Although you probably could have wore gloves, I don't think. Yeah.

[Adam Schaefer]

You have these gloves.

[Sal Destefano]

I do have gloves, ironically, I never wear those.

[Justin Andrews]

Do you wear them ever when you drive?

[Sal Destefano]

No, it's more. It was, it was always been a joke. I tried a couple times. It was actually more of a hassle because you can't get, you can't text on your phone. Okay. So you can't control the radio. You can't do anything with them. So it's like it really only makes sense if, if it would do. I didn't think about it, Justin, that that would be the place to do it is on a racetrack where your hands are getting sweaty and you're doing that. That, that would make a lot more sense.

[Justin Andrews]

You know, earlier we were talking about gut health and I want to mention one of our partners, Seed, I've been talking about the performance enhancing benefits of probiotics. Now for the last Couple weeks and the strength building of it. The studies on this, I, I just implore people, look this up, Google it. Look up probiotics and muscle strength or probiotics and athletic performance. It's pretty crazy. I think that what we're going to see here soon because probiotics have lots of.

[Sal Destefano]

Does it feel like they're doing more research in that department?

[Justin Andrews]

Yeah. Okay. I, I think you're going to See probably in 5 years Probiotics are going to be widely used as performance enhancement supplements. Right now we know what the data shows is good for your skin, good for your gut health. Health helps with inflammation. There's some, some studies, lots of studies actually that show it helps with anxiety and depression in some people. But with performance and strength probiotics, it's like a performance enhancement which is kind of cool. It's kind of cool. So, so Seed, the company that we work with, I hope they, I know they listen to it when we talk about this. Definitely an area that I would, if I was them, I would, I would move in that direction because this is what the data's starting to show.

[Sal Destefano]

I mean it seems also or at least for me because I've been around you for so long who's been battling gut stuff and you've tried every probiotic and like you've talked for many, many years just how much stronger and you know, better shape you can get in when your gut is in, in great condition. So it makes sense that that would affect performance if somebody's got a messed up gut.

[Justin Andrews]

Well, what's crazy about these studies, they're not even taking people with gut issues.

[Sal Destefano]

I know that's the part normal people, that's the part that's trippy is that.

[Justin Andrews]

It'S like yeah, normal healthy people give them probiotics like they have better performance.

[Sal Destefano]

Now do you think that. Okay, so now I would be interested about that study because is this reported? Nothing is wrong with them? Yes, because that's it. Because how many people are aware they have gutish? Like we were talking about this earlier about like I usefully unaware I use my digestion as my more than I processed foods. I use like how my gut feels. Yeah, but I'm caring too.

[Justin Andrews]

It just says healthy.

[Sal Destefano]

Right. And the average person, I, I can't tell you how many friends of mine that work out that are we considered healthy fit people have no idea that they have intolerances to foods and things like that.

[Justin Andrews]

Yeah, for sure it has to do with something like that. Right? That's what I would think. But there's lots of neurotransmitters that are created by, you know, by your gut and the bacteria in there, the route. I always think there's an inflammatory, systemic inflammation that can get affected. That's got to have, I'm assuming, I guarantee, the central nervous system.

[Adam Schaefer]

Yeah, I was going to say the neuromuscular recruitment process might be enhanced.

[Justin Andrews]

It's got to be. It's got to be. That's. That's what I would guess. But it's interesting. Like I'm saying, endurance, strength. There's one study I said that shows some muscle gain. So it's like, oh, this is really cool. From a probiotic. Yeah, pretty cool. Trip Jolie is a filtered shower head that filters out the chlorine and other toxins out of your water so your skin and hair look much better. It's a shower head. Put it on your shower. And now it's filtered water that you wash yourself with. Go check them out. Go to jolieskinco.com that's J-O-L I E S K-I-N C O.com mindpump. By the way, you could try it out for yourself with free shipping. And if you don't like it, you can return it for a full refund within 60 days, no questions asked. All right, back to the show. Our first caller is Nikki from Georgia. Hi, Nikki.

[Sal Destefano]

Hi, Nikki.

[Nikki]

Hey, guys. Thanks for having me.

[Sal Destefano]

How you doing?

[Justin Andrews]

You got it. How can we help you?

[Nikki]

So I am 41. I have been running and lifting weights, weights since high school. The lifting has been kind of inconsistent or it was in my 20s and 30s. I've always been consistent with my running, but about six or seven years ago, I got very consistent with my weightlifting and kind of wanted to do like a body recomp. And I had had kids. I was never heavy. I just wasn't as muscular as I would like to be. So I got very lean. I sent some pictures of some progress through the years, but in the whole process of building muscle, my running has really suffered, and I have slowed down a lot. I stayed lean for about a year or two, kind of did a maintenance, and then for the last six months, I've been doing a little bit of a build. But now I think I'm at the point where I don't want to build anymore. I just want to maintain and try to cut. But the problem is I'm so active already. Like, I get 20,000 steps a day. I watch what I eat. I live four days a week. I don't Know what type of program to follow or where to start.

[Justin Andrews]

Okay, so are we trying to get.

[Sal Destefano]

Our running back, too?

[Justin Andrews]

But the goal is to get faster.

[Nikki]

I would like to, but I don't know if it would just be taking a cut, like if I just did a cut, if that would help.

[Justin Andrews]

I'm not sure.

[Sal Destefano]

Well, no, running. Running more is going to get you better at running.

[Justin Andrews]

Yeah. But you're currently running. It says here in your email too, right. You're lifting four days a week, 20,000 steps plus six miles every day.

[Sarah Paige Yu]

Yes.

[Sal Destefano]

Oh, wow.

[Justin Andrews]

And okay, so you do realize you're doing too much.

[Nikki]

I had a feeling you would say that. But I need help not doing too much. And I don't know where to start because I feel like I've been running for so long that I have. Like, if I quit running, my metabolism is going to freak out and I will gain weight. That's my fear.

[Justin Andrews]

The metabolism doesn't freak out. You burn less calories. But then if you strength train properly, metabolism goes in the positive direction. Okay, but I need to know what the specific goal is here because there's some conflicting goals here. Yeah, yeah. That you're giving me. So you're saying you want to get leaner, but you also want to get faster? Yes. Okay. You would need to bring your strength training down to two days a week and start pushing the running a little bit. But I don't think you should cut your calories at the same time. I think that'll be a recipe for muscle loss.

[Sal Destefano]

The other option would be, like, maps 15. Maps 15 every day. Or like she does her math 15, then she goes right for her run.

[Justin Andrews]

Yeah, that's fine.

[Sal Destefano]

I would. I would. I would do math.

[Justin Andrews]

So Mass 15 is a daily workout, but it's only two lifts a day. Yeah.

[Sal Destefano]

And then she goes for her run.

[Justin Andrews]

And then you go for your run. But going on a cut at the same time is a recipe for muscle loss. So cut calories run faster and harder. So more endurance work. Work. The body tends to pare muscle down in that during that process, she should.

[Sal Destefano]

Be able to keep her calories where it's at if she picks up a run.

[Justin Andrews]

That's right.

[Sal Destefano]

Just do that.

[Justin Andrews]

I would keep your calories where they're at, maintain it and go strength train. Maps 15 and then start pushing the speed with your runs. Do you want to get faster at 6 miles or faster at a specific distance?

[Nikki]

I mean, I usually just run six miles and kind of keep an eye on my mile pace. So if I could just Speed that up.

[Justin Andrews]

Just.

[Sal Destefano]

Yeah, that's what I would do. Then Mass 15 and then I would do that and try and improve that. Every time you run, is it seven.

[Justin Andrews]

Days a week you're running?

[Sal Destefano]

Yes.

[Justin Andrews]

So what would probably make you faster also sprints is, yeah.

[Sal Destefano]

Is, is running less and harder.

[Justin Andrews]

Less. So maybe maybe six miles, four days a week and then two days a week you're doing more anaerobic sprints or shorter distance. Like I'm gonna see how fast I can run a mile. And you need at least a day.

[Sal Destefano]

Off of running, which by the way too, that'll be way more muscle sparing too, of course. So you'll, you'll keep more of your muscle doing it this way. You'll probably also get faster and you won't really need to mess with your calories. You just program a little bit.

[Nikki]

Even if I cut my running back, I don't need to mess with the calories.

[Sal Destefano]

You're not really cutting your running back because you're, you're, you're, you're just changing what you're doing. Instead of this kind of probably lower steady state cardio for six miles, you have these two days, these two days where you're actually pushing really hard for a short distance. You're trying to get really fast at a mile and then you're still trying to improve the other four days. So the other four days we're trying to improve your, your time, your pace. So you're not just your distance might be a little less, but the intensity applied and calorie burn, it's going to be the same or more so. I, I'm not worried about that.

[Adam Schaefer]

Just extend your warmup when you, when you start like ramping up your velocity for sure. Especially if you're not used to that. Like I would do in excess of like 10 to 15 minutes, you know, prior to that. But I, I think honestly like sprinting and incorporating that is going to do you a lot for getting faster in your mile time.

[Justin Andrews]

So an example would be, you know, Monday, Tuesday, 6 miles, Wednesday off, no running Thursday, 1 mile as fast as you can. Friday, 6 miles, Saturday, Sunday off, or Sunday 1 mile as fast as you can. If you want to add the extra run and then do it. So you'll have a day off before you do the one mile as fast as you can. And then the goal is not getting faster at the six miles initially, it's how fast can I do that mile when I get to that day and then that will result and then that's going to carry over to the other. The other translate and then. And then Mass. 15 is it for strength training? So which is going to maintain your muscle. It's gonna be a reduction in a lot of the strength training you're doing.

[Sal Destefano]

Where are your current calories right now?

[Nikki]

I'm not track. I mean, I get 150 grams of protein every day. That's really all I track. I would guess probably around 2200.

[Sal Destefano]

Okay. Okay. Yeah. Don't mess with that. Just leave that. If you're hitting your protein intake, I just kind of keep eating the way you are and see what happens, you.

[Justin Andrews]

Know, it's funny, by the way, like, if you really want a simple answer to get faster, it would be to just run less. Like, if you ran. If you ran five days a week.

[Sal Destefano]

Harder.

[Justin Andrews]

Yeah, if you ran five days a week. Like, if you kept everything the same right now, which I don't think the advice I gave you earlier, what was saying I think would be best, but let's say you're like, I just want to keep it simple. Keep doing what you're doing. Run five days a week instead of seven. You'll get faster.

[Sal Destefano]

Yeah.

[Nikki]

Okay.

[Sal Destefano]

And go harder.

[Justin Andrews]

It'll. It'll seem silly to you because you're just gonna get faster. You're like, wow, what's going. What's going on here? Because you're. Yeah, it's just. It's. You're doing a lot. How long have you running six miles.

[Nikki]

A day for like, eight years?

[Justin Andrews]

Yeah.

[Sal Destefano]

Yeah.

[Justin Andrews]

You're doing a little too.

[Adam Schaefer]

You're adaptive. You're not progressing.

[Sal Destefano]

Yeah, Right.

[Justin Andrews]

Yeah, yeah, yeah.

[Adam Schaefer]

So, yeah, we need to shake that.

[Nikki]

And as I ramped up the weight training, like, I started to slow down, but I've also put on muscle, so I've gained weight. So I didn't know if I was slowing down because I was. I was carrying more muscle, so I was a little heavier or if it was just. I was. The volume was just high.

[Justin Andrews]

Both.

[Adam Schaefer]

Sure.

[Sal Destefano]

Yeah. It's impacting that. It's impacting that, but it's not because of that. Right.

[Justin Andrews]

Being a fast. Fast. Like, you know, being a really fast distance runner doesn't look like it's not someone with a lot of muscle. It's a different. But remember, your body will adapt to the signal that you send it. So in an extreme case, you can look at, like, what do top marathon runners look like versus a sprinter? Vastly different bodies. So, you know, so. So running. A lot of running is not pro muscle. It's pro stamina. And endurance. But it's not pro muscle in your mind.

[Adam Schaefer]

It's probably like you're looking at a sprinter's body, you know, as a target goal. But yeah, right.

[Nikki]

That's what I like. I like the sprinter body. I don't like the marathoner body.

[Adam Schaefer]

Yeah, yeah. So we have to kind of compromise.

[Sal Destefano]

I think if you, if you take our advice with the maps 15, the two days off, the, you know, the two shorter sprints, I think you're going to get what you want. I think that will mitigate any muscle loss. I think you'll, you'll maintain the physique and look that you're happy with and you'll also get better at your time.

[Justin Andrews]

Just so you know, when I trained and marathon, competitive marathon runners, you're running 42 miles a week. I would leave. They would build up to that for a period of time for a marathon. And you've been doing this non stop. Yeah. So your body's in this. I mean, you're, you're, you're, you're tolerating it, but you're not, your body's not in a position to progress because you're just, you're kind of redlining everything is what's kind of happening. And you seem to have really good recovery and genetics. Probably an athlete in the past or maybe you had those genetics.

[Sal Destefano]

Yeah. If you were able to build muscle while doing that.

[Justin Andrews]

Yeah. So. But yeah, if you did substantial, like I said, we'll send you mass 15 if you don't have it and then, you know, probably three days of six miles, two days of one mile as fast as you can with a day off in between. You know, those plus mass 15, you'll notice an improvement in your speed by week two or three. Okay. That's how you'll know it's working.

[Nikki]

Perfect. Thank you.

[Justin Andrews]

Yeah.

[Nikki]

All right, Nikki, I have one more quick question. If you have time.

[Justin Andrews]

Yes, we do.

[Sal Destefano]

Go for it.

[Nikki]

Totally unrelated. So my son is 14, he's going into high school, he's a quarterback and his football coach wants him to gain 30 pounds before the season.

[Justin Andrews]

You're lucky.

[Nikki]

I know. So we started this right after Thanksgiving and I've got him. And he also, I think he hit a growth spurt around the same time because he put on 20 pounds ounce.

[Sal Destefano]

Wow.

[Adam Schaefer]

Hey.

[Nikki]

But we did it very clean, like extra protein, like good calories.

[Sal Destefano]

Good.

[Adam Schaefer]

Nice.

[Nikki]

But now he's at the point where he's like, mom, just let me eat the extra ice cream, let me eat the milkshake, let me Just junk build. He's like, my coach said, it's fine, I'll be fine. And I really don't want him to do that. So when he found out I was going to talk to you guys today, he goes, mom, ask those guys, see what they say and how I should build.

[Sal Destefano]

Is he training while also eating like this?

[Justin Andrews]

Yes.

[Nikki]

So he'll be fine four or five days a week.

[Sal Destefano]

He'll be fine. He'll be fine.

[Justin Andrews]

Here's the thing though. Now he's young, so he's probably okay.

[Sal Destefano]

He'll be fine. It's so hard to put on the calories without that, without. When you're, when you're a kid like that and you're doing sports and you're active and, and like, and he sounds like he probably already has kind of like an ectomorph or skinny body type that is, it's really hard.

[Adam Schaefer]

Protein shakes only go so far too. But that is another.

[Sal Destefano]

But you can do it in, you can do it in healthier ways. Like I have like a bulk shake that I love, that's like a thousand calorie shake where I. You make something with like, you know, whole milk or put like even a scoop of ice cream. Yeah. And you make Nutella peanut butter. I mean, you could, you can make a high, high calorie protein shake for him that was, you know, kind of in the middle of junk food slash healthy food.

[Justin Andrews]

How many calories is he eating a day? Do you know?

[Nikki]

He was right around 4,000.

[Sal Destefano]

That's so hard to do.

[Justin Andrews]

Holy cow.

[Adam Schaefer]

Yeah.

[Sal Destefano]

Once I start getting over, I start getting over 4, 000 calories. I gotta use like the burger and fries. I gotta to do like a shake before bed too.

[Nikki]

Oh, yeah, he has a shake with his lunch. He would have a protein shake after dinner.

[Sal Destefano]

Nikki, A good, here's a good rule. And this is, this has always worked really well for me. And people that are like, this is like, make him hit his good macros first and then he can have the stuff on top of that.

[Nikki]

Okay.

[Sal Destefano]

Because what you don't want to do is say, yeah, cut loose. And then he puts on bad weight because now he's just eating junk and he's not getting his protein intake, he's not getting what his body needs. Right. But they're getting, he's getting excess of calories.

[Adam Schaefer]

How much does he weigh though?

[Justin Andrews]

Yeah, how tall is. How much does he weigh?

[Nikki]

So he's 5 10, 5 11. And when we started he was at like 125 and he's right around my body type.

[Justin Andrews]

Oh, yeah, go for it.

[Sal Destefano]

Because I was like, my body type there.

[Adam Schaefer]

If he's already big and he's trying to get £30 slow.

[Nikki]

Yeah. They want him to put on some weight before he starts playing high school football.

[Adam Schaefer]

Sounds like.

[Sal Destefano]

Just keep up the training. Let him do that. But the one rule is, hit your good clean macros first, then we can enjoy the stuff after that. Son.

[Justin Andrews]

And make sure he gets a lot of sleep. That'll make him grow a lot of sleep, like nine hours every night. Every night.

[Adam Schaefer]

That's the recipe.

[Sal Destefano]

Limit the. The binge video games at night. If he does.

[Justin Andrews]

That's. That's the hardest thing for a teenage boy.

[Sal Destefano]

Seriously.

[Justin Andrews]

To get them to sleep because they want to stay.

[Sal Destefano]

If he's really. If he's really about this and he's competitive about it, he's taking it serious. Like, that's.

[Justin Andrews]

Oh, he'll gain 50 more muscles if.

[Sal Destefano]

He does that already. He could. He can cut back on that. That'll make a difference. Yep.

[Nikki]

Perfect. Thank you guys so much.

[Justin Andrews]

All right, got it. Thanks for calling in. I'm glad you asked how much he weighed.

[Sal Destefano]

Well, I had a feeling. Five times a quarter, I don't think. You don't tell a quarterback to put 30 pounds on unless he's really skinny, too.

[Adam Schaefer]

You say that, but also, too. You don't never know this.

[Sal Destefano]

You're right. You never. You never know before. You'd be a really terrible coach if you're trying to put 30 pounds on a quarterback that's already like 180, 190. But I had a feeling he was really thin. If the they're Tone of Cuba QB has a qb, technically, they don't need to be. Yeah, the coach won't tell you.

[Justin Andrews]

He just needs to be safe.

[Sal Destefano]

Yeah, that's exactly right. They're like, they're just. Let's put a little size on this poor guy. Yeah, I agree.

[Justin Andrews]

Get a good front line there. But, you know, she's. I mean, she's just.

[Sal Destefano]

She's doing a lot. Oh, the fact that she put on muscle while doing that. That she just shows you she's got muscle building.

[Justin Andrews]

She's got good genetics.

[Sal Destefano]

Yeah.

[Justin Andrews]

Yeah, but I mean, that's a. That's 42 miles a week. Week.

[Sal Destefano]

That's a lot.

[Justin Andrews]

Yeah, that's like. That should be done in a season, not all the time. Yeah, you know. Our next caller is Boris from Indiana. What's up, Boris?

[Sal Destefano]

How you doing, Boris?

[Boris]

Hey, guys. How are you doing?

[Sal Destefano]

Good.

[Justin Andrews]

How can I help you?

[Boris]

Well, I'm just happy that you reached out to me and allow me to come on here. So I appreciate everything you guys talk about. I've been watching you for about six months. I've been lifting weights, weight training, probably about three years now. And I've been doing CrossFit for about a year, a little over a year. So I've, I, you know, listening to you guys, you said to get, you know, a gram of protein per pound. So I'm trying to get 200 grams of protein a day, which I can do. It's not too bad. I weigh 230 right now, 24 body fat. Trying to get into the teens. My biggest issues are I'm never hungry. Never. Like, I can go. Like I have to remind myself or be told to eat. And that's like my biggest obstacle. So I didn't know if you had any. Anything to know about that to help me out with or anything like that.

[Justin Andrews]

Has it always been that way?

[Boris]

No. I work shift work, which is a challenge for, you know, regulating the. The body. And I probably have been dealing with some depression for a while. My son died a couple years ago, and so that's been a battle. And so the eating is just. I can get it down there, but it's almost. It's almost disgusting to eat.

[Justin Andrews]

Yeah. Yeah. I think with what happened, you're probably poor sleep and the fact that you do CrossFit, which is known to just kind of overdo it, that combination of stress is going to kill your appetite for sure. Especially. Especially with what you went through recently with your son. Just. That's just a. That kind of stress is a natural consequence. You lose your appetite. Now, if you want to try ways of boosting your appetite, the two things I would tell you to do are to do not do CrossFit.

[Sal Destefano]

That.

[Justin Andrews]

Do more traditional strength training. That tends.

[Adam Schaefer]

Long rest periods. Yeah.

[Justin Andrews]

That tends to stimulate the appetite and then focus on your sleep.

[Sal Destefano]

Yeah. I see you were doing Athleanx's program and then you added CrossFit. You probably were better off just kind of following because he's got. I know Athleanx has got good programming. You're probably better off with just following something like that and backing off the CrossFit type of training and seeing what it. How is your sleep?

[Boris]

Sometimes I feel like I sleep too much and sometimes I feel like I don't get any sleep. So, like when I'm working day shifts, you know, I want to stay up late because my wife's up late. So I'm Only getting maybe four to five hours of sleep a night. But then when I'm on the later shifts, like an afternoon shift, I, I can easily sleep 10 hours. Night shifts are night shifts. It doesn't matter when you sleep, it never feels like you're really sleeping.

[Justin Andrews]

Yeah.

[Sal Destefano]

Yeah. I'd like to see more like a maps 15 with walking. I feel like good walks to just create movement, kind of heal, recover it's activity. So you're not just sitting on the couch or like that you're moving but you're not pushing the body so hard and kind of going these, you know, couple good days, couple bad days, couple good days of sleep. Like we need to be more consistent with that.

[Justin Andrews]

It's. No, it's also normal. After going through challenging times, it's really hard to over train because it keeps you busy, keeps you busy, keeps your mind occupied. It's hard to focus on, on other things when you're beating the crap out of yourself doing CrossFit or working out. So this would be a hard, it'd be a hard transition if you followed Mass 15 and just walked. You're not going to be distracted like you're. You normally are.

[Sal Destefano]

Well yeah, I mean you could use that. We could do long walks and put a good podcast in and, or, or a book and like list. I mean if you need us to. I, because let me tell you, I would, I would be just straight up doing same keeping myself busy too. I think that's what I. But I would try and find things that are a little more recuperative for my body.

[Justin Andrews]

Yeah.

[Sal Destefano]

And, and growth minded and so to me that looks like Mass 15 type of training which is not hard, super intense. It's just what your body needs to build some muscle. And then long walks with an audiobook or my favorite podcast in my ears for an hour or two. Like that's.

[Justin Andrews]

You'll build muscle that way and get stronger and you'll get leaner and then.

[Sal Destefano]

And that will hopefully result in the metabolism kicking up and the appetite kicking up.

[Justin Andrews]

It will. So what I was going to say is you want to replace the crazy workouts with something else, not just, you know, drop them completely. I think Adam's suggestion was good.

[Boris]

Okay, so. So you think long longer walking time and you said the max 15. We'll send that and that'll help the appetite come back.

[Sal Destefano]

Yeah. Ye, well send over maps 15.

[Adam Schaefer]

You'll just recover a lot more that way. Yeah.

[Sal Destefano]

And, and then, and to replace the busyness because I'm okay with it. Just you we need to do less intense stuff for the business because you got, you're just overstressed. Your body's overstressed with the, the poor sleep. And then of course, what you went through and so throwing on intense weightlifting and, or CrossFit is just more than the body needs. And it's, it's just, it's halting, it's. I'm not going to move, I'm not going to do what it wants, I don't want to do it what you want to do. So, so doing a training program that is less intense volume wise with lower intensity type activity like walking is going to be really good for your body and, and, and still keep you busy because I, I get that. I'd want to be that too. And, and then just try and use that time. Put something good in your ears, man. Put something that's, that's uplifting, positive growth. You know, whether that's reading or a favorite podcast, best do that. That's what I would do.

[Boris]

Okay. And then as far as the diet goes, I'm trying to get 2, 500 calories a day and anything over 200 grams of protein is so. I donated a kidney years ago to my daughter. Does one kidney have any issue with the protein? Like the doctors told me you're, you know, 20 years ago, that as long as you just have a healthy life, you'll be fine. You won't even notice. But I always hear that protein's hard on the kidney.

[Justin Andrews]

No, it's not. So do you work with a nephrologist?

[Boris]

No, I don't see them anymore. I had a couple follow ups. It's been 20 years. I don't see them anymore now.

[Justin Andrews]

But I'm assuming you get kidney function checked on a annual basis.

[Boris]

Yeah, I do annual blood work, yes.

[Justin Andrews]

What happens is the kidney grows and it's able to do double the work. So you should be okay. Unless you're instructed by a nephrologist to reduce your protein intake. Yeah, but you're fine. I think you're okay. But again, I would consult with a nephrologist. Hey, I'm gonna do some blood work, but I'm gonna bump my protein intake. Like to see my kidney function. Just make sure it's okay. Which, like I said, you're already checking.

[Sal Destefano]

On an annual basis, your macros are fine for right now. I would just leave them there and be consistent with it and allow the advice that we're giving around working out, it'll boost your appet, boost your appetite. So if you're if you're still not really hungry, keep doing what you're doing, which is a good amount of calories, good amount of protein. That's. You're gonna. You can build muscle on that and be just fine. And then as you follow the. What we're talking about, hopefully you notice in a couple weeks, like, you start to bump the appetite and then. Then let yourself add some calories. That's how it would look. But for now, you're fine. You're fine with the macros are. This is more mitigating some of the stress.

[Boris]

Okay, great.

[Sal Destefano]

Yeah, Boris, we're going to send that over to ab. You know what? Boris, too, I. I'd like to. I'd like Doug to put you in our private forum, too, so you have access to us.

[Boris]

Okay, great. Thank you.

[Sal Destefano]

Yeah, I'm gonna. I'll set him up with Matt. I'll set you up with Matt. 15, put you in the private forum. And then as you're going through this, you need help. You need. We have questions. Just tag us. Right? You know, write us a message in the forum and tag us and. And we'll coach you through this.

[Justin Andrews]

Yep.

[Boris]

Okay, great. Thank you, guys.

[Sal Destefano]

All right, take it easy, man.

[Boris]

All right, see you.

[Justin Andrews]

Yeah. The. You. You have something ch. Like, really, really hard happen to you.

[Sal Destefano]

Yeah.

[Justin Andrews]

That is a very not. I mean, it's not just common. It's probable you'll have radical changes in appetite. Some people goes in the opposite direction after the acute phase, they overeat. Other people just. They just. Appetite's gone.

[Adam Schaefer]

Yeah.

[Justin Andrews]

For a long time. And then on top of it, you throw tons of stress at your body appetite. Oftentimes you lose your appetite as a result of that.

[Sal Destefano]

Yeah.

[Justin Andrews]

Our next caller is Whitney from Texas. Whitney, what's up, Whitney?

[Sarah Paige Yu]

Guys, I'm so excited to talk to you.

[Justin Andrews]

Thank you. We're excited, too. How can we help you?

[Sarah Paige Yu]

All right, all right, I'll read my question. I am 30 years old, about two years postpartum with baby number four. That pregnancy, I was on pretty strict bed rest practically the entire time. Um, since then, I've lost about 55 pounds and gained back most, if not more, muscle. Following your advice on reverse dieting and bulking, my body fat percentage into December via dexa was about 33%, so I decided to go ahead and go into a deficit. I went into a deficit in January, but was not consistent. I wasn't disciplined enough with tracking, so I fell off. I've been eating 1750 calories a day, lifting four times a week. And hitting all my protein goals, I'm consistently losing about one and a half to two pounds a week and feel like it's something I could continue for the next couple of months. My question is, how long can I continue this cut before my metabolism slows down and I have to slowly build back up to the 24, 2600 calorie range that I was at? I don't want to slow my metabolism way down, but I really want to lean out and feel confident in my own skin. After all, four of my babies.

[Justin Andrews]

Yeah, Whitney, four kids. God bless you. And you're. How far? How far? Postpartum, I.

[Sarah Paige Yu]

My Youngest just turned 2 in January. And just to update what I'm not losing, one and a half to two pounds a week. I think that was just the initial water weight that kind of went down. So a little update since then is I've been very, very consistent for six weeks. I haven't missed a day of hitting 160 grams of protein, and I was 160 pounds. I'm now 157. Um, so I actually stopped losing weight completely, continued to get stronger at the 1750-1800 calorie range, hitting that every day. And I just now, this past week, after six weeks of being consistent, have started to lose probably about a pound a week since that point.

[Justin Andrews]

Okay. And then do you know what your body fat percentage is sitting at now?

[Sarah Paige Yu]

No. The last time I had it done was December and it was 33. But I've definitely, like, I'm stronger, my clothes fit better. Um, I can tell a difference at this point.

[Justin Andrews]

So the metabolism question is a tough one to answer because it's very, very individual. Right. So anytime you drop your calories, your metabolism starts to adapt. Okay, that's true for anybody. It's what it's supposed to do. You'll know it stopped adapting when your body stops responding. So when it stops responding, then you have the question is, do I cut more or do I start to reverse out? Now, I would say for someone like you, two years postpartum, I would say once you get down to like, like the low twenties of body fat percentage, then I would, I would stop worrying about trying to get leaner, try and maintain, maybe reverse getting below 20. Some people like that. They like the extra definition. It's much more difficult to maintain. It's unnecessary. 20 to 22% body fat looks great, it's fit, you're lean, you're healthy, you're athletic.

[Sal Destefano]

I mean, based off her last picture, I don't think you're far from that. No, you look, you've made a tremendous progress from you sent over. I don't know what, what. Tell me the time frame between those two pictures and how long ago was the. Is the picture the one that you.

[Sarah Paige Yu]

Yeah, the latest one. Honestly, when I sent the question over, I had not taken that one was probably a month before I sent it, so probably February. And then that first picture was, I think I was about two months postpartum. And when I say like, like I literally couldn't get out of bed. I have really high risk pregnancies. So I had lost all of my strength, my muscle, and I followed your guys stuff religiously. I wanted so badly just to lose weight because I felt so uncomfort, um, being that size. But I did what you guys said and I ate a lot of protein. I followed, I did Muscle mommy twice, a couple other of your programs and I refused to cut because I knew that I had so much muscle to gain back. So that's kind of where I'm at now.

[Justin Andrews]

And look where you're at.

[Sal Destefano]

And look how awesome. And so I'm assuming that. So that was back in January. You've, you've, from what you're describing, you've made even more progress since then. You're probably getting close to low 20s already.

[Justin Andrews]

Yeah. Yeah.

[Sal Destefano]

If I had to guess, I think you're probably in the low 20s now. I mean, I don't see a current picture, but if you've made progress from that last picture, that last picture, you look great. Yeah, I mean, you looking.

[Sarah Paige Yu]

Thank you.

[Justin Andrews]

Yeah, I, I would, I would. I mean, you could stay that where you're at until your body kind of stops responding and then I'd start reversing again.

[Sal Destefano]

How do you. How do you. Another, another important question that I'd ask you is how do you feel at that calorie intake? Do you feel satisfied? Do you feel like you're having to really restrict. How does it feel?

[Sarah Paige Yu]

I feel amazing actually right now. Um, I've been really big about my. I'm finally like sleeping through the night, you know, which took a while after the last baby, so I'm sleeping great. Um, I know that y' all aren't a huge fan of 75 hard. I'm not doing it in the. For the reason of fitness, but more so for my discipline, getting my walk every day. Um, still, you know, trying to be consistent with my mobility and things. Um, and I'm just really proud of myself for the consistency that I've had and I have A ton of energy. I'm able to play with my kids. My mobility is way better and I feel just a lot leaner and I haven't noticed any energy decrease since I started.

[Justin Andrews]

How old are your kids? You got the two year old. How old are the other ones?

[Sarah Paige Yu]

Four. Two, four. And then I have nine and almost 12. But I'm kind of like you, Sal. I had my ex husband and I had two kids together and then my current husband actually adopted my older two kids and then we had two more together. So we have a little bit of that age gap.

[Justin Andrews]

Nice. Okay, so. So don't chase anything too aggressively. I mean, if you just kind of keep doing what you're doing and I would even start slowly bumping calories, you're going to be great. I wouldn't chase. Like you just said, like you said, you just started getting good sleep. My experience, training women who are consistent and fit, who have babies. I know what social media tells you. I know what other people say, oh, you get back this and that. No, every single one I trained, it took two years before they could say, say, yeah, I feel like my old self again. Not a year, not six months. You know, it takes like two years because that those first two years, there's a lot of stuff that happens. So I would just cruise. And your body's going to continue to progress this entire time.

[Sal Destefano]

She's in a place now where like, if you're a client, I'd be talking to you about, hey, maybe we're ready for just some intuitive eating now, you know, or just, just track protein and then eat when you're hungry. Yeah, you don't, I don't think you need to be in this strict how many calories. It sounds like you're in a very satisfied place. If you, you eat healthy foods, you choose protein first and keep an eye on that, you'll probably naturally fall right where your body needs. You might have some days you hit 2000. Other days you hit 1600. Other days you go 22. Like, yeah, you'll probably have this nice ebb and flow like that and see where your body kind of lands. And since you're in a kind of satisfied place of calories, I'd probably be. And you're in great shape from where for, especially from where you came. I think that you're ready for something like that, that doing really good. What, what, what program are you doing right now?

[Sarah Paige Yu]

So I finished Muscle Mommy and then I kind of went back to my old hybrid style of training just a week ago. And I was actually going to ask you guys about that because I have an interest in running High Rocks Dallas in November, but my husband just finished performance and he really enjoyed it and he said that I should do that instead.

[Justin Andrews]

So that's what I would recommend. And it's in November. November is the right race.

[Sarah Paige Yu]

Yes.

[Sal Destefano]

Sorry.

[Justin Andrews]

Yeah, yeah. Oh, yeah. Go for lead you up to that.

[Sal Destefano]

By the way, that I don't know how long you've been listening to the show or not, but that's what that program was originally written for people that love like High rocks and love CrossFit type training with what we think is better program. So if you like that style, you're drawn to that performance is.

[Adam Schaefer]

We just blocked it out and made it more effective.

[Justin Andrews]

Yeah.

[Sal Destefano]

In our opinion, better training for that style of lifting. If you enjoy the.

[Justin Andrews]

You're only. The only thing I tell you right now to look out for because now you're in this good player is what. What might happen now if you listen to what we tell you, you follow our programs, you'll be all right. But what might happen is you're going to feel good and you're going to slowly increase the volume over time until you start over training. And then you're going to training. You're going to be training what you can tolerate, not what's ideal. This is what tends to happen with all of us who are consistent. So follow performance. Don't try to add a bunch of crazy stuff to it. And watch your energy and your strength.

[Sarah Paige Yu]

Strength.

[Justin Andrews]

Those are both great gauges. And then let me send you our intuitive. Our intuitive guide, intuitive eating guide that'll help you with your diet. Just kind of moving away from counting macros all the time. So you can kind of move away from that, all that structure.

[Sarah Paige Yu]

Okay. Awesome.

[Sal Destefano]

Killing it.

[Sarah Paige Yu]

That's awesome.

[Sal Destefano]

Killing it.

[Justin Andrews]

Good job.

[Sarah Paige Yu]

Thank you, guys.

[Justin Andrews]

Yep, you got it.

[Sarah Paige Yu]

Thank you so much. It was so great to talk to you guys. I've listened to you guys every day for literally five years. My kids were so excited when I told them I was going to talk to you guys. So they were like, no way, Mom. You're going to go get to talking, then tell them we said hi.

[Justin Andrews]

So thank you.

[Sal Destefano]

Great job.

[Sarah Paige Yu]

All right. Thanks, guys.

[Sal Destefano]

Have a great day, too.

[Justin Andrews]

I hope other women listen to that, you know, because she went at postpartum and started pumping her protein.

[Sal Destefano]

I love hearing her admit too, how hard it was to of course to take that advice. Right. Because I totally get when that you're. You get there and you're like All I want to do is get this weight off. And so the natural thing is just cut calories. Cut calories. And that ends up being one of the worst things you could do after that. So, so, so awesome to hear that she took the advice and she looks, she looked. If that was January and she's telling us she's progressed since then, I would guess her already in the low 20s, probably. If it was, she went down to 33. When she, when she tested that picture was at.

[Justin Andrews]

Yeah, that looked like it was 24 or something like that. Yeah, yeah.

[Sal Destefano]

And she's in progress since then. I would guess she's in probably mid to low 20s now. So great place.

[Justin Andrews]

If you like the show, come find us on Instagram. Justin is at Mind Pump. Justin and I'm at Mind Pump distefano Adam's mindpump Adam, thank you for listening to Mind Pump. If your goal is to build and shape your body dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB super [e-mail] the RGB Super Bundle includes maps, anabolic maps, performance and maps aesthetic. Nine months of phased expert exercise programming design designed by Sal, Adam and Justin.

[Sal Destefano]

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[Justin Andrews]

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.

[Sal Destefano]

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[Justin Andrews]

Can get it now. Plus other valuable free [e-mail] if you.

[Sal Destefano]

Enjoy this show, please share the love.

[Justin Andrews]

By leaving us a five star rating and review on itunes and by introducing.

[Adam Schaefer]

Mind Pump to your friends and family.

[Sal Destefano]

We thank you for your support and.

[Justin Andrews]

Until next time, this is Mind Pump.

[Sarah Paige Yu]

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