2618: Do You Have 5 Minutes? You Can Get Into Shape & More (Listener Coaching)

Summary

Mind Pump: Raw Fitness Truth - Episode 2618 Summary

Title: Do You Have 5 Minutes? You Can Get Into Shape & More (Listener Coaching)
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews
Release Date: June 13, 2025

In Episode 2618 of Mind Pump: Raw Fitness Truth, the hosts delve into the concept of "micro workouts"—short, five-minute exercise sessions dispersed throughout the day. Leveraging over 40 years of combined experience in the fitness industry, Sal, Adam, and Justin explore the scientific backing, practical implementation, and multifaceted benefits of integrating these brief workouts into daily routines. Additionally, the episode addresses listener questions related to self-improvement, strength training programs, and specific exercise recommendations for athletes.

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1. Introduction to Micro Workouts

The episode kicks off with the premise: Can you get in shape with just five minutes of exercise at a time? The hosts affirmatively answer, setting the stage for an in-depth exploration of this approach.

Sal Di Stefano [03:59]:
"So here's what the studies show. Okay? Studies use 5 minute bouts of activity and compare them to longer bouts of activity so long as the cumulative total is the same."

2. Evidence and Benefits of Short Exercise Bouts

Scientific Backing:
Sal discusses various studies demonstrating that multiple five-minute workouts throughout the day can be as effective, if not more so, than a single extended session.

Key Findings:

• Caloric Burn:
  "Four to five five minute bouts of exercise burned as many calories as one 30 minute bout of exercise." [04:20]

• Metabolic Rate & Insulin Sensitivity:
  Exercising in short bursts enhances metabolic rate throughout the day and significantly improves insulin sensitivity.
  "People who did five minute bouts of exercise three times a day had a 20 to 25% improvement in insulin sensitivity without changing their diet." [05:00]

3. Practical Implementation of Micro Workouts

Adherence and Convenience:
Adam emphasizes the ease of integrating short workouts into a busy schedule, enhancing adherence compared to longer, less frequent sessions.

Adam Schafer [07:32]:
"My opinion, it's the ultimate meet people where they're at process. Right. So like most people that hire you weren't exercising just the month before."

Building Habits:
Justin highlights the psychological advantages, noting that reducing workout duration lowers resistance and makes it harder to skip sessions.

Justin Andrews [08:48]:
"Well, if you can reduce that down to something that's like, you can't argue that you don't have five minutes, you can totally implement that."

4. Multifaceted Benefits of Micro Workouts

Enhanced Metabolic Effects:
Sal explains that frequent workouts sustain the "afterburn effect," leading to increased calorie expenditure and better muscle engagement without significant fatigue.

Energy and Mood Improvement:
Adam shares personal anecdotes about how short workouts boost his energy levels and mood, creating a positive feedback loop that enhances overall productivity.

Adam Schafer [12:00]:
"More productivity, probably more activity. Yeah. There's downstream effects from that."

Insulin Sensitivity and Long-Term Health:
Sal underscores the critical health benefits, particularly improved insulin sensitivity, which plays a pivotal role in preventing chronic diseases.

Sal Di Stefano [09:35]:
"Maintaining insulin sensitivity. You probably hear people talking in the health space ... When you're doing short bouts of exercise, I'm improving insulin sensitivity all day long."

5. Psychological and Social Aspects

Habit Formation and Accountability:
The hosts discuss how micro workouts help keep fitness and health top of mind, indirectly promoting better dietary and lifestyle choices.

Adam Schafer [13:05]:
"When you're doing something for your health, you tend to want to do more things for your health."

Relationship Dynamics:
Adam shares insights on how shared fitness routines can enhance relationship accountability, with partners motivating each other to maintain healthy habits.

Adam Schafer [14:23]:
"We feed off of each other like that. So we always... One can be crappy. Yeah."

6. Correcting Misconceptions: Strength Training and Flexibility

Debunking Common Myths:
The hosts address misconceptions about strength training, particularly the belief that it inherently reduces flexibility. They reference studies showing that strength training can be as effective as static stretching in improving flexibility.

Justin Andrews [49:27]:
"Strength training was as effective at improving flexibility as [static stretching]."

Sal Di Stefano [50:25]:
"If strength training is done properly, it actually increases flexibility rather than constricts it."

7. Listener Coaching and Q&A

The episode features several listener questions, providing tailored advice from the hosts.

a. Recommended Books for Self-Improvement and Leadership

Listener: Steph Lynn C
Question: What are your top recommended books for self-improvement and leadership?

Adam Schafer [59:27]:
"John C. Maxwell's 'Developing the Leader Within,' 'Developing the Leaders Around You,' '360 Leader,' '10 Laws of Leadership,' and 'Atomic Habits' are all incredible."

b. Mobility and Stretching for BJJ Athletes

Listener: CBITAR24
Question: What mobility/static stretches do you recommend a BJJ athlete to do every day?

Sal Di Stefano [70:28]:
"For Brazilian Jiu-Jitsu, focus on hip mobility with exercises like pigeon poses and deep squats, rotational mobility for the thoracic and lumbar spine, and core strengthening."

c. Strength Training Programs and Switching

Listener: LA Sub
Question: I've run MAPS Anabolic three times and keep seeing mad gains in strength and aesthetics. Do I have to switch programs?

Sal Di Stefano [73:18]:
"MAPS Anabolic is fantastic, but to avoid imbalances and potential injuries, consider rotating to programs like Performance or Symmetry after running MAPS multiple times consecutively."

Adam Schafer [73:51]:
"Generally, run MAPS Anabolic two or three times in a row, then switch to another program to maintain variety and joint health."

d. Best Exercises for Inner Thighs and Sculpted Thighs

Listener: Mari Dav 2024
Question: What are the best exercises for the inner thighs or sculpted thighs in general?

Sal Di Stefano [75:14]:
"Focus on compound movements like barbell squats, Bulgarian split squats, deadlifts, lunges, and hip thrusts. Isolation exercises for inner thighs have limited benefits compared to these compound lifts."

Adam Schafer [76:02]:
"Exercises such as single-leg deadlifts, front squats, and front squats are far more effective for overall thigh development than isolated movements like the ThighMaster."

8. Insights on Income and Happiness

The hosts engage in a thought-provoking discussion about the relationship between income and happiness, critiquing common misconceptions and emphasizing the importance of how money is utilized.

Adam Schafer [21:50]:
"Past a certain point, additional income continues to increase happiness, but the rate slows down. It's how you spend that money—on experiences and time with family—that truly enhances happiness."

Sal Di Stefano [26:34]:
"If lack of money is preventing you from spending time with family or growing yourself, then more money can make a significant difference."

Key Takeaways:

• Diminishing Returns:
  Happiness gains from income slow after reaching a certain threshold (originally $75,000, adjusted to $250,000 due to inflation).

• Spending on Experiences Over Material Goods:
  Investing in experiences and time with loved ones yields more lasting happiness than accumulating material possessions.

• Gratitude and Contentment:
  Cultivating gratitude and wanting less contributes to sustained happiness, aligning with principles discussed both secularly and in the Bible.

9. Additional Discussions

Glute Activation Study Critique:
The hosts dissect a flawed study claiming glute activation exercises don't work, emphasizing the importance of context and proper exercise sequencing.

Funny Anecdotes and Light Banter:
Interspersed with the main topics are humorous exchanges about unusual stories, personal experiences, and light-hearted interactions, maintaining an engaging and relatable atmosphere.

10. Conclusion and Final Thoughts

The episode concludes with the hosts reiterating the profound benefits of incorporating short, frequent workouts into one's daily routine. They emphasize that even with limited time, significant health and fitness gains are achievable through consistent micro workouts.

Sal Di Stefano [77:13]:
"If you like our show, you got to come find us on Instagram... We thank you for your support and until next time, this is Mind Pump."

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Notable Quotes:

• Sal Di Stefano [03:59]:
  "The data actually shows it's actually better. In fact, there was a study that showed..."

• Adam Schafer [07:32]:
  "That's the ultimate meet people where they're at process."

• Justin Andrews [08:48]:
  "You can totally implement that and then do that frequently just helps to kind of build upon that frequency, momentum."

• Adam Schafer [12:00]:
  "More productivity, probably more activity. Yeah. There's downstream effects from that."

• Sal Di Stefano [77:13]:
  "If you like our show, you got to come find us on Instagram..."

This episode provides a comprehensive exploration of how micro workouts can revolutionize fitness routines, backed by scientific evidence and enriched by the hosts' practical experiences. Whether you're short on time or seeking to optimize your workout efficiency, the insights shared offer valuable guidance for achieving sustained health and fitness goals.

Transcript

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By texting 64,000, you agree to receive recurring automated marketing messages. From Pocket Hose. Message and data rates may apply. No purchase required. Terms apply. [e-mail] Terms if you want to pump your body and expand your mind, there's only one place to go. Mind Pump. Mind Pump. With your hosts Sal Destefano, Adam Schaefer and Justin Andrews, you just found the most downloaded fitness, health and entertainment podcast in the entire world. This is mind pump, right? In today's episode, we answered listeners questions. People wrote in to mind Pump media on Instagram and we picked our favorite questions. But this was after the intro. Today's intro is 56 minutes long. In the intro we talk about fat loss, muscle gain, science around all that stuff, current events, family life. It's a really great time. This episode is brought to you by some sponsors. The first one is Caldera Lab. They make skincare that's all natural that has been shown in studies to improve the look of people's skin 91% of the time. Okay. You won't find that with anything else. Go check them out. Go to calderalab.com that's C A l D E R a L a b dot com. This episode is also brought to you by Rock Recovery Center. This is a rehab facility for people dealing with addiction. We know the people that operate this place. They're amazing. They have incredible integrity, great success rate, and they're going to give away a scholarship. So if you have a friend or family member or loved one or yourself and you need help, if you need help, go to rockrecoverycenter.com mindpump by the way, they'll reach out and offer advice for free. Regardless, we also have a sale this month on some programs, the shredded summer bundle of workout programs and the bikini bundle of programs. All of that is 50% off. Go to maps fitnessproducts.com and then use the code June50 for the discount. Here comes the show. Can you get in shape with five minutes at a time? Yes. The data proves it. We're going to talk about how you can get in shape when you only have five minutes.

[Justin Andrews]

We're just, we're just five minute abs.

[Adam Schafer]

We just keep lowering the bars. Just think about it. You just got to think about it.

[Sal Di Stefano]

So here's what the studies show. Okay? Studies use 5 minute bouts of activity and compare them to longer bouts of activity so long as the cumulative total is the same. In other words, can I work out three times a day for five minutes at a time? And will that give me similar benefits to doing a 15 minute workout? Here's what the data actually shows it's actually better. In fact, there was a study that showed that four to five five minute bouts of exercise burned as many calories as one 30 minute bout of exercise. How awesome is that? In other words, spreading it out. 20 to 25 minutes of exercise done five minutes at a time burned as many calories as one 30 minute bout of exercise. We also have studies showing that it increases the metabolic rate throughout the day. Insulin sensitivity. There was a study showing that people who, who did five minute bouts of exercise three times a day had a 20 to 25% improvement in insulin sensitivity without changing their diet. So this is actually. They're calling it Micro workouts. Is. Is if you want to look up the data. Yeah, it's pretty remarkable. And now this is something that we implemented with our clients who had issues with time. Like it was. It was hard for them to find a big block of exercise. However, in the past when we did this, we've talked about this before, we would see these weird good results from it. Yeah, it was like this second option.

[Justin Andrews]

And it's like a band aided option. But honestly it had great results.

[Sal Di Stefano]

Absolutely.

[Adam Schafer]

I mean look what happened to the release of Mouse 15.

[Sal Di Stefano]

Yes.

[Adam Schafer]

I mean we did not release that going like this is going to get our people the most results.

[Sal Di Stefano]

But it was like for people have very little time.

[Adam Schafer]

Yeah. But when we, if you look back and you evaluate all the different programs that we've released and all the great reviews that we've gotten on all of them, I would make the case maybe App Maps Anabolic is still maybe a little hip. But it's not fair to compare because Maps Anabolic has got like an eight year head start.

[Sal Di Stefano]

Yeah.

[Adam Schafer]

So you know, if we're comparing apples. Apples with over the. Since Maps 15 has been released, nothing has come close to the amount of reviews.

[Sal Di Stefano]

That's right.

[Adam Schafer]

Of people saying, oh my God, this program's awesome. And it's like it's 15 minutes a day.

[Sal Di Stefano]

Now we're going to talk about what these five minute workouts should look like. But first let's talk about like the five reasons why these are so effective, both in the data and again in our experience as trainers over the last 25 years. I think number one for me at least is I found client adherence was astounding in comparison to other options. It's really easy to implement, like finding, you know, imagine doing four or five minute workouts a day for 20. So that's 20 minutes total. Trying to find 20 random minutes throughout the day. That's not scheduled can actually be quite difficult, especially if you have kids, you have a job, you've got responsibilities. But throughout the day, at least, probably 10 times a day, if I really was paying attention, I have five minutes here and there where I could do something. So this is a very easy way to implement activity. And when you're looking at a 30 minute, 40 minute block for your workout, sometimes this is typically what it looks like. It's either I do it or I don't have the time. When I have five minutes at a time, maybe I don't ever come up with 40 minutes, but I probably come up with 15 minutes like three times. Right. So in other words, you do something rather than nothing. This has to be the best benefit.

[Adam Schafer]

My opinion, it's the ultimate meet people where they're at process. Right. So like most people that hire you weren't exercising just the month before. So meeting them where they're at currently as well. Okay, where they're at is currently doing nothing. So getting that person to commit to five minutes a couple times a day is a very small ask in comparison to can you work with me two or three times a week for an hour? Right. That's far. And it's not to say that that's not doable also and that a lot of people can figure that out, because a lot of people do figure that out. But talk about the ultimate meet you where you're at is, hey, listen, you don't really gotta change much anything of your lifestyle. Just I guarantee that we all are guilty of scrolling on our phone for a minimum of five minutes a couple times a day or just not doing anything or walking. I mean, there's a lot of things that we do for five minutes throughout the entire day. It's like, listen, just pick some weights up or do a body weight exercise and spend the five minutes doing that. That's all I'm asking. Try to do that two, three times a day. Watch what happens.

[Justin Andrews]

Well, most people view working out as work and so it's really psychologically easy to justify. Well, I don't really have time for it here. You know, I have all these things preceding that.

[Sal Di Stefano]

That's right.

[Justin Andrews]

I can't really fit that in this nice little window because you know that's going to interrupt my call that I have at this point. So if you can reduce that down to something that's like, you can't argue that you don't have five minutes, like you can totally implement that and then do that frequently just helps to kind of build upon that frequency, momentum.

[Sal Di Stefano]

Yep. Speaking of which, the data is really interesting on this, everybody. Like, it seems to be better for your health. It seems to have better effects than the same total time done all at once, which is wild. In other words, again, I'll say it again, five five minute workouts spread throughout the day will give you better benefits according to the data then one 25 minute workout, or maybe even one 30 to 35.

[Justin Andrews]

I mean, doesn't it make sense so that it would make that person a bit more active, like that would spread it out so they would be up and moving and you know, actively going to pursue that exercise. Maybe they do something else, but they're probably not as sedentary.

[Sal Di Stefano]

I would guess it has something to do with this, right? You get this afterburn effect from activity. It's short lived, but it's like you create these frequent afterburn effects throughout the day. It also fatigue plays less of a role and fatigue reduces energy output. So like when you're working out and it starts to get real tired, oh my God, I can't do any more. You start to burn less energy exercises.

[Justin Andrews]

It gets less effective, right?

[Sal Di Stefano]

So like five bouts of five minute exercise, each one of those bouts is probably going to be more intense just naturally because fatigue isn't a factor. And then for insulin sensitivity, guys, this is a big deal, right? So maintaining insulin sensitivity. You probably hear people talking in the health space, right, about mitochondrial health and how important this is, right? Keep your mitochondria healthy. They're now linking mitochondrial dysfunction or poor health to every disease you could think of. Remember, the mitochondria are like the, I hate this term because it's more complex than this. But yeah, they're like the engine of every cell. A healthy mitochondria typically means a healthy cell. A dysfunctional or unhealthy mitochondria typically means an unhealthy cell and in bad cases is like cancerous or chronic disease. Well, when I'm doing short bouts of exercise, I'm improving insulin sensitivity all day long. Rather than getting this one long effect that starts to wear off, I'm kind of spreading it out throughout the entire day. That means when I eat less insulin is required to give me to shuttle those nutrients into my muscles or my liver. It's probably better for insulin sensitivity and I think this is probably the biggest health benefit from these short, frequent workouts. It also increases energy all day long through catecholamine productions, catecholamines, epinephrine, dopamine. Maybe you can put in that category, norepinephrine. When you do a little bout of exercise, you produce a little bit more of these. Okay. So it would give you more energy all day long by breaking your day up with even three five minute bouts of exercise. What would that lead to? What would more energy throughout the day lead to?

[Adam Schafer]

More productivity?

[Sal Di Stefano]

More productivity, probably more activity. Yeah. There's downstream effects from that. Increased catecholamine production, better mood. Better mood is a big one, Adam. I remember with trigger sessions in Maps Anabolic. You know, when I first wrote Maps Anabolic and I was testing it, I was like, I was dogged about not missing trigger sessions. I had to test this program. This is the first program I was going to, I ever created for, you know, commercial release or whatever. So I never missed one. And there were so many days when it's in the middle of the day or end of the day, I have another trigger session to do. Oh my God, I'm so tired. I'm lazy. I'm watching something, I don't want to do this. I get up and force myself. And it always produced energy. It was always like a jolt of caffeine almost just from doing that. So I think that those benefits are tremendous. Number the fourth point is it keeps fitness and health top of mind. So here's what the studies show with exercise by itself, when people start exercising, even if they have no intentions of changing their diet, they tend to change their diet.

[Adam Schafer]

Yeah.

[Sal Di Stefano]

Now why is that? They're doing something for their health.

[Adam Schafer]

Yeah.

[Sal Di Stefano]

So when you're doing something for your health, you tend to want to do more things for your health. Now this is not guaranteed, but it is a real effect. Imagine if all day long, throughout the day, you were breaking your day up with five minute bouts of exercise choices. Yes. I 100% believe this is going to lead to better food choices, better health choices. Just throughout the day.

[Adam Schafer]

It almost always. That's why you always hear people talking about how Monday through Friday always tends to be easier too. When you're busy, you're working, you're doing things. Like when it's when you're doing stuff and when you're doing healthy moving stuff, it's easier to make those better choices. It's the, the hardest times are when you're sedentary, when you don't have a schedule, when you're just kind of laying around watching tv, that's when the bad choices come in. I always feel like if I've, if I got a workout in or I got exercise in, it's so much Easier when. If and when those cravings come to be like, oh, no, I don't want to ruin. Yeah, I worked out today. I want to. I want to be good. It's just easier to do that. No one else holding me to that standard except for myself. And I find that. And I find that, too. Even in a partnership in our relationship, Katrina is the same way. I've many times. This is what I. One of the things, kind of a rule her and I have always made within our relationship is that, like, you know, we're a team, and one of us has always got to be on. Right? Like, so.

[Sal Di Stefano]

Yeah. So one can be crappy. Yeah.

[Adam Schafer]

Yeah, exactly. So, like, if. If, like, right now, she's better on her routine than I am now. What's great about that is I'm the one who's probably going to be more likely to bring us down. Like, oh, man, you know, Sounds good. Some pizza right now. I want to eat that. She's like, no, I got my workout in today. I don't want to have that. I'm like, ah, shit. Okay. Because she's like that.

[Sal Di Stefano]

You don't want to both be.

[Adam Schafer]

No. So we feed off of each other like that. So we always. We joke about that, like. Or there's times, too, where she'll call me. She's like, hey, you got to get your workout in today, because I got a crazy week this week. And so you got to hold down the team. And so we know that if one of us is holding down the team and on their fitness, that they also hold the other one accountable with their nutrition habits because they. They just make better choices, and the other one doesn't ever want to drag the team all the way down. So it's like this little hack that we've figured out.

[Justin Andrews]

Yeah, it's interesting to thinking about, like, fatigue in general, and, like, when you're tired and you have, like, midday lull and all that too, a lot of times that's when cravings come in, and that's when you get worse decisions. And so if you're, like, spreading this out and you're getting little doses that really. It charges, you have, it energizes you. And so it's like you're almost staving off that. That craving signal by also eliminating that. That fatigue.

[Sal Di Stefano]

Well, you're probably staving off any behavior you have that will make you feel a little better. Because you're feeling crap.

[Justin Andrews]

Yeah.

[Sal Di Stefano]

Because moving makes you feel generally better.

[Adam Schafer]

Talking about your trigger sessions, I remember when we all first Got together. Obviously you had already written that program. I was in the thick of competing and I really wasn't implementing things like trigger sessions until we all got together. And what I did was I put it. I put the bands. This. I used to have this closet in right. Attached to. Right. The same room, our living, living room and TV room was at. And I just told myself, like whenever I had this desire to go in and watch TV and sit on the couch, I'd be like, oh, I'll do a trigger session first. What I found ended up happening all the time is like that always ended up sparking. Like I was about to go watch tv. I said, hey, I just want to do a couple of chest flies curls, like some basic stuff real quick and then I'll do that. And then when I did that, it would eliminate that desire to sit down and lay down. Lacey. And it was just wild how it wouldn't. Again, I wouldn't tell myself, no, I can't watch tv, that's bad, or any of that. I didn't judge myself for that. I just said, oh, I'm heading towards the living room where the trigger. The bands were already set up. Let's do these three exercises real quick. And then I'll sit down and then I do that and be like, oh, I'm. I'm like, I'm motivated to go for a walk. I'm gonna go do some dishes. I'm gonna do something around the house. Like, I instantly had energy and was revived again. And so it's such a. It's such a cool way too. To hack.

[Sal Di Stefano]

It also is a better way of strengthening that. That discipline muscle, right? Because I know it's only five minutes. So I find I'll go do this five minute thing. And when I do that consistently, I keep promises to myself.

[Adam Schafer]

Stacking wins.

[Sal Di Stefano]

And I just keep stacking wins. And you end up becoming. This is what I notice my clients. I would do this with clients when they were like super busy vacation. I'd say, oh, you know what, do a couple sets of body squats and a couple sets of push ups here and there. And they would tell me, you know what it actually made me? It actually made everything else better. As a result, it also increases body awareness and awareness around your nutrition and how you feel due to the frequency. So you eat something that makes you bloated. You gotta go do a five minute workout. You're like, oh, I don't. I feel kind of bloated. I'm aware of the fact that I feel kind of bloated or I'm aware of the fact that I'm feeling this particular way. It increases overall awareness of your body, how your body feels, how your muscles feel. By the way, it's a big deal. Like, one of the advantages that fitness fanatics have over other people is they're quite aware of how their body feels. They know good pain and bad pain. You know what brings that awareness? Movement. Lack of movement takes it away.

[Adam Schafer]

Do you think that that's like some sort of a feedback loop? Like because you're, you're flexing your muscles, you're doing something like that, that you're, you're focusing on that, therefore you're also now paying attention to it. There's like some sort of a feedback loop. Absolutely, yeah.

[Sal Di Stefano]

Yeah, absolutely. And it's all good movement. All right, so let's talk about the best exercises you can utilize for these five minute little bouts. Here's some good suggestions. None of these require any equipment. Although resistance bands are an option. They're super convenient. You can do almost anything with the resistance bands, but I like planks or crunches. This is real easy. You could lay on the floor for five minutes. You could mess up, mess around and do a few sets of those exercises. You could do body weight squats. This one probably has the greatest insulin sensitizing effect because it's such a, a big movement push ups. This one's funny. This one's funny because I've had friends that I made fun of in the past, although they got great results from it and I completely, yeah, I totally disregarded their results and thought it was something else where they were like, I want to get bigger triceps or bigger chest, so I'm just going to do push ups all day long. And I remember early days as a trainer. Like, that's not how it works. You got to go hammer, you know, you got to go. And then they would get like great results. And I would always be like, no, that was your strength training workout. But they'd be like, no, I'm doing like 50 push ups a day, you know, throughout the day type of deal. Body rows or band rows are really good lunges. And then here's another one, a power walk. You could literally go do a five minute, let me walk really fast outside, come back in and you'll get the benefits of those.

[Justin Andrews]

Swivel that booty.

[Adam Schafer]

This five, exactly what came to mind.

[Sal Di Stefano]

That's fine.

[Justin Andrews]

I can't help it. It's like laugh every time you talk.

[Sal Di Stefano]

About like speed walking. Somebody speed walking you ever seen those guys? What makes someone. A speed walker versus a runner? Yeah. Why don't you just run?

[Justin Andrews]

Because when you actually.

[Sal Di Stefano]

What makes him run?

[Adam Schafer]

I'll tell you. No, no, no. What makes him.

[Sal Di Stefano]

What disqualifies you with speed walking? Like.

[Adam Schafer]

No, no, no, no.

[Sal Di Stefano]

You're running now.

[Adam Schafer]

No, no, no. It's the opposite. It's you. You tend to speed walk because you've heard of all the negative effects of running. Oh, but you want to. You want to burn, you want to sweat, and so you do that. So that's also the same people that carry the power walk with the weights and stuff. And it's like you want to get this extra benefit of the hard push and the hard work. But you also have heard of all the negative effects of the impact of running on the concrete, which is at least in my experience. Obviously, there's always exceptions to the rule, and that doesn't.

[Sal Di Stefano]

But what I mean is when there's a competition, because they actually have this Olympic sport. I don't know if it still is, but I saw it in one of the walking.

[Justin Andrews]

It was for a minute.

[Sal Di Stefano]

Yeah. When do the judges go? You're running. What is it?

[Adam Schafer]

You mean like, where. Like, where's that line?

[Sal Di Stefano]

Yeah, yeah, yeah.

[Adam Schafer]

Oh, that's when you.

[Sal Di Stefano]

Is it just both feet have to come off the ground?

[Adam Schafer]

Yeah, yeah, there. That's got to be like. When you run, there's. There's a moment where both feet are in there. Right.

[Sal Di Stefano]

So that's probably what it is. Yeah, it's probably. One foot always has to be on the ground in order to qualify.

[Adam Schafer]

I bet if we could look at. I bet you can Google the rules. What? What? Google the rules. What constitutes speed walking? And how do you. How do you break?

[Sal Di Stefano]

You ever watch that in the Olympics? Yeah, it's the most ridiculous.

[Justin Andrews]

My favorite.

[Sal Di Stefano]

What do you guys do?

[Adam Schafer]

No, it's not the most ridiculous. Most ridiculous was the break dancing. Yeah, that will go down. That'll go down in history. Is the great. I mean that. What. What else has had that many.

[Sal Di Stefano]

Am I right? Is that. Okay? So one foot always.

[Adam Schafer]

Is that you, right? Or is that me, right?

[Sal Di Stefano]

No, no. One foot always.

[Adam Schafer]

I know, but it's pretty much first. Oh, you did, huh? Pretty much.

[Sal Di Stefano]

We recorded it. Rewind the tape way back. All right, I got. I gotta. I gotta study for you guys on glute activation. I gotta find out what.

[Adam Schafer]

Dress the study while you're doing that.

[Sal Di Stefano]

What, so. Oh, you have a study, too?

[Adam Schafer]

Well, it's. No, I want to. I want to call out a study that we've referenced. I have heard now, this has now been, and I believe it was mit. And I heard another. I heard Stanford did one that has debunked a study that we've touted many times. And so anytime we say something on this podcast where we reference as fact because of some study and then I hear of another study that's come out and it's basically kind of debunked.

[Sal Di Stefano]

It was a.

[Adam Schafer]

It was the one about income. What do we always talk about? Income? Happiness.

[Sal Di Stefano]

Yeah. Past a certain point, you don't get happier.

[Adam Schafer]

Yes. And so that's been debunked or redone. And it also has been kind of misinterpreted, even the way the original one was. So the original one is what happens is after 75. And by the way, this has changed quite a bit.

[Sal Di Stefano]

Yeah. Because of inflation.

[Adam Schafer]

Because of inflation and where you live and also with that. But let's just say. Let's just say that the old study was.

[Justin Andrews]

The definition of inflammation is change.

[Sal Di Stefano]

Yeah. Inflation. It doesn't flame me though. And I think about it. So what? Okay, so the old study was $75,000 past that.

[Adam Schafer]

Yeah.

[Sal Di Stefano]

No additional happiness.

[Adam Schafer]

Yeah. And that's not true. Additional happiness continues, but the rate of it in ratio slows down.

[Sal Di Stefano]

So you just, you get diminishing returns.

[Adam Schafer]

Exactly. So the. So it's like 75. So like, let's say it's 75. It's like this up to 75. It's like this steep climb and then it gets to seven. And by the way, again, this has changed. It's actually 250 now. So it's, it's. But then it does this.

[Sal Di Stefano]

Yeah.

[Adam Schafer]

So it does. It's not that it doesn't keep going.

[Justin Andrews]

It slows the.

[Adam Schafer]

It still keeps going. It still keeps going up. And it's not until you reach like a million do we start to see like adverse things like depression and all this stuff like that. And. And then there's a lot of theories around.

[Sal Di Stefano]

Like, you know, what's interesting about that, that I'll counter is that we have really good data on the things that have massive impacts on your happiness that are a lot easier to get than to make $250,000 a year. Yeah, for sure.

[Adam Schafer]

Wait, wait, explain what your, what your thoughts.

[Sal Di Stefano]

So, like, for example, if I were.

[Adam Schafer]

To say to you, like, spend time with family. If. Yes, like that.

[Sal Di Stefano]

Like, there are things that have a way, way more of a return.

[Adam Schafer]

This is why I wanted to talk about this, because I thought, I think it brings up a really interesting discussion because I after reading the original study and then hearing this too, and I'm like evaluating my own personal journey in life on that. It's like, is that true to me is like, have I like, have I like been like totally diminishing return as it's scaled, say in the last decade? And I would say no. And I'll tell you one of the reasons why it's. It's. I've continued to get happier the more money I make. And part of the. And, and there's also this theory too of why it diminishes is because as you get really, really high, like say above $500,000 a year, the. And they say at a million, you start to get. There becomes more anxiety, more stress and stuff like that. Well, that's because you have a new responsibility. Like managing that much money, believe it or not, is stressful. There, there's a lot comes and then what a lot of people do is have bad relationships with money. So as they get up to a million dollars, they just now have more cars, bigger mortgage, more expensive things.

[Sal Di Stefano]

So like I can also imagine that.

[Justin Andrews]

That work be a speed and a rate at which you receive money versus like the work.

[Sal Di Stefano]

And, and that's the thing because there's also like, like there are jobs that earn a lot of money. The yeah, you're making more money. But as a stressful ass job.

[Adam Schafer]

Well, see this, this is okay. So it also really depends on how you spend this money. So one of the things I've tried to do is I've gotten older and I've gotten a better relationship with it is a lot of the money that I've learned to spend as I've gotten, as I've made more money is to buy back time. And that I'm so grateful for that.

[Sal Di Stefano]

Right?

[Adam Schafer]

I'm so grateful that, that I've reached a level of income that I can spend money on something that maybe an earlier time in my life I would have to go do that thing physically. And so, and, and that way wasn't even a question. It was like, what, mow my own lawn and do those things? Like, of course I'm gonna do that. I only got to do it once a week. It only takes me an hour or whatever like that. Where now it's like, of course I'm not gonna do that.

[Sal Di Stefano]

I spend that with my kid.

[Adam Schafer]

Exactly. I'm gonna be with my wife or I'm gonna go swimming in my pool with my son. Like that is and let me tell you, the amount of happiness that gives me versus doing that thing is exponential.

[Sal Di Stefano]

Yeah.

[Adam Schafer]

So I think if as that increase. Now here's where why I think they're like that, why that study is so flawed too is like, I think a lot of people are so concerned with what other people think and as they make more money, they actually end up spending a lot of their money on the other things for other people, not themselves. Whereas what. And let me tell you, when I was in my early 20s, early and late 20s, a lot of my spending probably looked like that. It was like a lot of the things I bought, which we've talked many times about, the boundaries I've put.

[Justin Andrews]

Keeping up or like peacocking.

[Adam Schafer]

Yeah. It's more about look at me versus, like, does this really fulfill me or does it buy time back so I can redo other things? And as I've gotten older, more of those things are like that. Like, these are way more fulfilling.

[Sal Di Stefano]

I would say to add to that, if a lack of money is preventing you from doing the real important things like spend time with your family, spend time on growing yourself, then yes, more money probably makes a big difference.

[Adam Schafer]

Huge difference.

[Sal Di Stefano]

Those things make a big difference.

[Adam Schafer]

Huge.

[Sal Di Stefano]

Yes. But, but to add to that, right. Because you look at the data on like lottery winners and stuff like that, like they end up in the same place. Happiness, happiness wise.

[Adam Schafer]

And that is because they, they didn't, to Justin's point, they didn't earn that money. They didn't work their way up to that level. And so they didn't create some, like, I had to learn the hard way.

[Justin Andrews]

That mentality doesn't exist when it's just given.

[Sal Di Stefano]

Yeah. At that, at that level.

[Adam Schafer]

Right. Or you get it overnight so fast. Right. Versus like it's. It like to get to the level where I'm at today, it took me a really long time and so I had to learn. Yeah. A lot of lessons were learned along the way. By no means did I have it like figured out right away and by no means did the a dollar amount really solve that. It was a lot of the things I learned now. But when I look back and I reflect, like, okay, reflecting now today, if you took my, if you took half of my income, would it, would it take away some of my happiness? Absolutely would.

[Sal Di Stefano]

Yeah.

[Adam Schafer]

Because I've learned to spend that money in ways that, that get me back things with greater return. To your, to your point of, like, there's other things you can go do. I. E. Vacation with my family. You know, I'm saying, or going to a really nice dinner, all of us together, and I can take the entire family and pay the whole bill and not worry about it or pay the guy to go do that labor that I normally would do. And now I'm spending time with my. Like that stuff is.

[Sal Di Stefano]

There's also, there's also this interesting phenomena.

[Justin Andrews]

Full circle.

[Sal Di Stefano]

Yeah. And there's. There's also this interesting phenomena where people are happy with their attributes when they're better than other people. In other words, I'm smart, that's cool. But I feel way better when I'm smarter than the people I'm around or I have this much money. That's cool. But I feel way better when my money is more than the people around me. And this is a strange, you know, it's like a dark circle phenomena that results in people just chasing something that's not important. Again, when it comes to happiness, there are things that have huge return and there are things that have not that high of a return. For example, we use fitness, right? Looking beautiful has a little bit of a return on happiness. But the, the. Some of the things that we do to look beautiful, like exercise and eat right, have a huge return, that's not connected to how you look. It's actually connected to all the other things.

[Adam Schafer]

Did you see the clip that I shared that Arthur Brooks did just the other day? Like, there's an actual ratio. There's actually a formula.

[Sal Di Stefano]

Yeah, it's basically what it is, is to put it, to put it the way he does or a little differently. It's less about the things that you have, it's more about wanting less.

[Adam Schafer]

Yes, that's the secret.

[Sal Di Stefano]

The secret is wanting.

[Adam Schafer]

And that I've learned to do so as, as the, the money has gone up exponentially over decades, I've also learned to be happy more with the stuff. I'm already that, like, grateful for what I already currently have. And I want less than what I wanted before. That has been the. That of more importantly than the actual dollar amount per year has been. As it's gone up, I've won, learned to invest in things that get back the things that, that give me more return, like the family times, like the vacations, like the dinners, like the stuff like that. And then the things that I currently have. I'm so grateful that I already have those things and I'm not constantly going, I wish I had that. I wish I could have that. Like, it's just like, no, actually when I think about it, like, damn, I really have this stuff. That I want. I'm really, really.

[Sal Di Stefano]

I don't want anything else.

[Adam Schafer]

Yeah, I don't really want anything else. Like, sure, I could have that thing and sure. Like, I'm not saying that I wouldn't mind having it, but I don't really want it that, that bad or I'd have it and. Because I can go have it. And so the fact that I know that I can and I don't gives me a ton of fulfillment over that and that. And I prioritize other.

[Sal Di Stefano]

I think the problem is, is that a lot of people are oversold on the happiness that making money, a lot of money will give them. And so they think that this is the secret, this is what's going to do it for me. And what the data shows is it's, it's not.

[Adam Schafer]

I think we've just done a really. I think we've done a really poor job of communicating it. You're right.

[Sal Di Stefano]

Yes.

[Adam Schafer]

Because I actually, again, back to my point tool is. Yeah, it's exactly. And it, and it can create incredible happiness as you go up. It really can. But it doesn't statistically with the studies show. Because most people don't do the right thing with it.

[Sal Di Stefano]

Remember that study I brought up that showed that when you buy something new. New, there's this, like this, this happiness that you feel that fades. And if you buy that same thing again, you don't get the same effect. Right.

[Adam Schafer]

Right.

[Sal Di Stefano]

Okay. You have to get something new versus.

[Adam Schafer]

Doing something for somebody versus using that.

[Sal Di Stefano]

Money to do something for someone, like genuinely out of your life. It lasts forever, the happiness goes up. But then when you think about it for the next 10 years, you still get.

[Adam Schafer]

I share this. I, you. When we all first met, you, you, you shared publicly. I never shared it publicly about what I used to do every Christmas. And that was something that before I even really had that much money. And I still, I can think right now in this moment, I can envision walking in those rooms, those houses, putting the Christmas tree up and being like, oh my God, it fulfills me.

[Sal Di Stefano]

So, yeah.

[Adam Schafer]

And it wasn't even that crazy. I mean, buying someone a Christmas tree and some presents and stuff like that. Not a major investment. Huge return. I can still. Yes, I can still today think about that month now. Ask me to think about a thing that I bought for my. A toy or whatever I bought 10 years ago or something. And like, I.

[Sal Di Stefano]

It was exciting when you did that moment.

[Justin Andrews]

And then that was.

[Adam Schafer]

Yeah, like right now I'd be like, I wouldn't even buy that thing right now, like it did. Like it's something I saved up for, I bought and I wouldn't even. Wouldn't care. And so that, that highlights that.

[Sal Di Stefano]

Bishop Baron called that spiritual physics. He said, when you pour out, you get more. You get more of that joy.

[Adam Schafer]

Yeah. Arthur Brooks calls it the. The. When you're. You're the things you want, the ratio of the things that you want, what.

[Sal Di Stefano]

You want, divided by the things that.

[Adam Schafer]

You are that you already have.

[Sal Di Stefano]

Something like that.

[Adam Schafer]

And when that. When that. When that ratio is. Is flipped is when you're. You're unhappy. And when it's. When it's appropriately balanced, you have happiness.

[Sal Di Stefano]

Yeah. In essence, it's wanting less, not having more.

[Adam Schafer]

Yeah.

[Sal Di Stefano]

All right, so I got a study that I want you guys to break down because the average person will read this study and they're going to look at it face value. Now, people who understand exercise and strength training, I think we can look at the study and see what the heck's going on here. So here's the title of the study. Glute Activation Exercises don't work, Recent study finds. So glute activation drills are a popular warmup method to supposedly increase muscle activity in the glute muscles. So here's what the study did. They had women do exercises to activate their glutes, like two blocks or whatever. Then what they did is they had them do to do jumps. They had them jump as high as they could, and then they checked glute activation compared to women who didn't do glute activation. And what they found was no increased activation.

[Adam Schafer]

Well, of course you're talking about. I mean, this is what we know about Pap, right? So you're. An explosive jump is going to recruit more muscle than in any of those things anyways. So a better, a better test would have been do those things, have them do a basic movement like a squat or a lunge and see if they get as much or more activation. Having them go do an explosive movement, which was. Has the highest level of recruitment compared.

[Justin Andrews]

Recruitment?

[Adam Schafer]

Yeah, it's max recruitment. This is like. And by the way, anybody's never tested is such a cool experiment to go do. Go do something like that's explosive and then go over into like, I used to love to do butt kicks or jump kicks real quick and then go into squats. Like, oh my God, like you. You have activated everything.

[Sal Di Stefano]

Well, so the way I the break this down is when I'm trying to get a client to feel their glutes more during an Exercise I'll have them do, let's say hip bridges. Now, it only works if it then changes their technique in the following exercise. Now why would it change their technique? Because here's what happens. Mrs. Johnson does glute bridges. I go, okay, you feel that? You feel your glutes? Okay, now I want you to try and feel your glutes while you're squatting. What happens is their technique changes when you take somebody and have them jump. This is a fast movement. You ain't changing the way they move. You can activate them all they want the way that they're jumping. Unless you fatigue the hollow them, which will probably change it in a bad direction. Isn't going to change much. So when I took a client who couldn't feel their lats or couldn't feel their pecs in an exercise, it wasn't like, do this activation. Then just go do the exercise. It was like, okay, now that you feel that, let's go do that exercise. Try to feel it. Yeah, that's the difference. I wonder why That's a magical activation thing.

[Justin Andrews]

So they weren't actually prompting them to like in Trinity, they were trying to recruit as they're jumping and they were.

[Sal Di Stefano]

Just like, you know, here's some two blocks. Okay. Jump.

[Justin Andrews]

Because jumping. Yeah. Is your mind. Isn't a huge part of.

[Adam Schafer]

It's what a terrible exercise to use to do this. I mean, again, this is where I, my brain always goes like, let's unpack. Who fucking funded this study? Why did they do this study? What's the reason behind this? Because it's almost like you were trying to get that to prove a point to make that fail. Because, yeah, you would never do an explosive movement. You would never do a prime, what we call a priming movement. Right. A prime. A prime movement first and try and make the case that it would. It would create greater muscle activation than an explosive movement. You just wouldn't do.

[Sal Di Stefano]

Well. It's just explosive movements are fast. They're very. They're learned, they're hardwired.

[Adam Schafer]

They're also going to recruit the most.

[Justin Andrews]

Amount of muscle about the movement, though. It's not about the muscle.

[Sal Di Stefano]

That's right. Right.

[Justin Andrews]

That's right. So they use the movement exercise that also.

[Adam Schafer]

Right, that, that also. You're also doing a thing that you're doing something that garners the most amount of muscle. Recruitment is. Is a movement focused, not muscle focused exercise. That's why I said you'd be far better off having that person do that and then go do like a Slow exercise. Yes, slow. A slow grinding squat or deadlift.

[Sal Di Stefano]

And have them pay attention.

[Adam Schafer]

Yeah.

[Sal Di Stefano]

You feel that muscle you just activated?

[Adam Schafer]

Who did it? Study.

[Sal Di Stefano]

I didn't read. Who did this? Some university. But they're trying to discredit activation, you know, type terrible.

[Justin Andrews]

What's the school you can make fun of real quick?

[Adam Schafer]

I mean, so many holes in that. Here's the other thing too.

[Sal Di Stefano]

Well, too lame.

[Adam Schafer]

Here's the other thing. This one. I hate muscle activation. Studies like it.

[Sal Di Stefano]

They don't translate to building.

[Adam Schafer]

They don't? No, they don't.

[Sal Di Stefano]

No. You can see some great activation in your quads from a leg extension, but it ain't going to build more than squats. And sometimes squats show less activation in some of those studies in a leg extension.

[Adam Schafer]

Right.

[Sal Di Stefano]

So activation.

[Adam Schafer]

Riddle me that.

[Sal Di Stefano]

Yeah, yeah.

[Adam Schafer]

That's why it's like you have to take. You have to take some of these studies with a grain of salt. Because I always. I hate ones like this because it takes something that is very. I mean, anybody, Anybody who's trained for longer than five years, okay, you've been. So. You've trained hundreds of people by this time that has helped somebody activate a muscle or feel a muscle in an exercise to. So therefore to go develop that muscle worker. Obviously, if you can't feel your butt in an exercise, you're trying to feel it, so you can then develop it. Knows that doing exercises that activate or prime, that, like tube walks, like floor bridges, are incredible.

[Sal Di Stefano]

You've.

[Adam Schafer]

You've, you've tested it with enough people to know that it works. I don't need a study to tell me if it does or doesn't work. I've applied it enough times and I've applied it enough times. I didn't apply it and see the difference. It's very clear on how much that helps the client. And so when you isolate it to a muscle activation and we're just measuring activation, it's like, okay, well, that's a part of this process. It's not the entire process or the entire desired outcome of this person. So, yeah. What a terrible study.

[Sal Di Stefano]

I have a news article here I have been waiting to share and I can't wait to tell you about this. So I'm gonna read.

[Adam Schafer]

Did you say Justin?

[Sal Di Stefano]

Justin's gonna love.

[Adam Schafer]

It's gonna be weird, lame conspiracy theories.

[Sal Di Stefano]

No, this is. This was in the news, dude. And it was reported multiple outlets.

[Justin Andrews]

That's real news.

[Sal Di Stefano]

This is real. You could trust the news. No, this is real because they have medical records on stuff. So Here's a title. It's the title of the. Of the article. Woman suffers a seven year infection after her boyfriend farted in her face.

[Adam Schafer]

Stop it. Is it a lawsuit? Is it a lawsuit? This is California for sure. Listen, California can sue for anything.

[Sal Di Stefano]

No, Australia.

[Adam Schafer]

Whoa.

[Sal Di Stefano]

An Australian woman has fallen victim to what might be described as the most vindictive biological attack relationship. Christine Connell endured years of persistent facial pain before discovering the cause. Her boyfriend's fart. It turned out after a nose swallow bacteria.

[Justin Andrews]

That guy.

[Sal Di Stefano]

She had been suffering from an E. Coli bacteria that was lodged in her sinuses. They were. They were the medical professionals. So what happened? They believed they found the cause. So what happened was she was at a hotel room following ankle surgery. So she's like, you know, laid up or whatever. Yeah. And her boyfriend farted. Farted in her face while she was bedridden and vulnerable. I like how they say that. Yeah.

[Justin Andrews]

You know, was he like all like, no pants? Like.

[Sal Di Stefano]

Like raw? This is what.

[Adam Schafer]

She's raw.

[Justin Andrews]

Come on.

[Sal Di Stefano]

This is a real story.

[Justin Andrews]

Unfiltered. He was unfiltered.

[Adam Schafer]

Yeah, that was particulates in the air spreading.

[Sal Di Stefano]

It was a bare ass part.

[Adam Schafer]

There's some cheek spreading going on.

[Justin Andrews]

She got some debris on her face.

[Sal Di Stefano]

Listen to what she said. She. She said. She said. This is a quote from the woman. This is a quote from the woman. It was the worst fart I've ever.

[Adam Schafer]

Spilled my life.

[Sal Di Stefano]

Bro.

[Adam Schafer]

If she wins.

[Justin Andrews]

Wow.

[Adam Schafer]

Does she win?

[Sal Di Stefano]

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

[Justin Andrews]

Did you say seven years?

[Sal Di Stefano]

Seven years.

[Adam Schafer]

How do they tie it to that? I don't suffer from the bacteria for that long.

[Sal Di Stefano]

Yeah. And they said E. Coli comes from. I mean, it's got to come from.

[Adam Schafer]

Imagine the. Imagine you're the judge that has to take that case, bro.

[Sal Di Stefano]

Imagine if you're the boyfriend.

[Justin Andrews]

Yeah.

[Sal Di Stefano]

Imagine if you're like, dang.

[Adam Schafer]

Oh, you're famous, dude.

[Sal Di Stefano]

I'm sorry.

[Adam Schafer]

Oh, no.

[Sal Di Stefano]

Like, I'm really sorry. You don't think he's apologizing?

[Adam Schafer]

Not either.

[Sal Di Stefano]

They broke up.

[Adam Schafer]

By the way, he's famous right now. And you know how weird people are, too. He's probably getting more tail because of.

[Justin Andrews]

He'S going to start doing in jars and selling.

[Adam Schafer]

Exactly. I mean, he's going to get rich over it.

[Justin Andrews]

Yeah, bro, I hope that's what I do. I start reading, packaging those things.

[Sal Di Stefano]

You know how many potential infections we could have gotten? Because how many times guys part each other's faces and blast each other? That's dangerous.

[Justin Andrews]

Atomic. Sit ups.

[Sal Di Stefano]

Yeah.

[Justin Andrews]

Oh, boy.

[Sal Di Stefano]

Seven year infection. I know. Anyway, here's some scary news.

[Adam Schafer]

Oh, man. I was really hoping you're gonna transition that into, like, a caldera commercial oil. I thought for sure you're gonna go from that to, like, healthy, healthy probiotics. I was waiting for the. The commercial transition.

[Sal Di Stefano]

Hey, speaking of caldera lab, let me ask you guys a question. Okay. There's a before and after we use caldera lab. Do you guys get compliments on your skin ever? Now does that ever happen to you guys?

[Adam Schafer]

Yeah, of course.

[Sal Di Stefano]

Isn't that weird? Yeah, I never got compliments.

[Adam Schafer]

I mean, it's weird as a guy to feel.

[Sal Di Stefano]

It is weird.

[Adam Schafer]

Yeah.

[Justin Andrews]

That's what gets me angry, because she's. She literally is a chimp.

[Sal Di Stefano]

What do you mean? What.

[Adam Schafer]

What did you just do to your wife?

[Justin Andrews]

I'm just saying she, like, wants to pick and, you know, pop pimples and she doesn't look like a chimp, thank God.

[Sal Di Stefano]

Yeah, she throws poop.

[Adam Schafer]

Your poor wife has to listen to this. She's way better looking at chimp.

[Justin Andrews]

You guys.

[Sal Di Stefano]

What if it gets worse? She's hairy.

[Justin Andrews]

I gotta shave her back.

[Adam Schafer]

Oh, your poor wife.

[Sal Di Stefano]

Oh, she tries to squeeze her, like.

[Justin Andrews]

Oh, yeah, yeah. And she'll watch those videos. Like, that's like her thing. Like, if I'm watching TV and like, she. You know, it's like.

[Adam Schafer]

I believe every woman is okay with it. Some love it. Love it. Yeah. Isn't that weird?

[Sal Di Stefano]

I hate it.

[Adam Schafer]

Yeah.

[Sal Di Stefano]

I hate.

[Justin Andrews]

She's mad that she didn't get to see my tooth pus situation. Wow.

[Adam Schafer]

Yeah.

[Sal Di Stefano]

You. Why? Yeah, no, my wife. If I ever get a pimple and I pop it and she realizes that I popped it. Yeah. It's a fight. She actually gets mad at me. Why would you just get.

[Justin Andrews]

I mean, she gets mad because my. My skin's not that bad.

[Sal Di Stefano]

No.

[Adam Schafer]

Train is not that crazy. Although I don't think it grosses her out. She definitely wouldn't be grossed out, but she's not like.

[Sal Di Stefano]

But I get compliments on my. My skin. Like, my family members stuff all the time because of caldera lab, which is wild. As a man, you never expect those kind of.

[Adam Schafer]

No, no, no, no, no.

[Sal Di Stefano]

All right. I got a study. I'm not a study. Excuse me. An article. So a Chinese couple got caught smuggling in a fungus into the U.S. i.

[Justin Andrews]

Have the name Harvard.

[Sal Di Stefano]

I have.

[Justin Andrews]

No, no.

[Sal Di Stefano]

Yeah, that was. What was that?

[Justin Andrews]

I don't know.

[Sal Di Stefano]

That was.

[Justin Andrews]

I thought you knew it.

[Sal Di Stefano]

No, that was something else. They're trying to Connect it to the. To the ccp.

[Adam Schafer]

Yeah.

[Sal Di Stefano]

Or whatever. Okay, so it's a fungus called Fusarium graminarium. Okay, that sounds like a magic spell. They were smuggling it in. Okay, you guys want to know what this fungus does? It causes something called Fusarium head blight. It could lead to yield losses of up to 50% in crops like wheat, corn, and rice. In other words. And they literally were smuggling it. They were smuggling this fungus in. So what they could have been. What they could have done. Blight is infected some crops and caused the price of food and everything to skyrocket.

[Adam Schafer]

How do you get. How do you get caught smuggling a fungus?

[Sal Di Stefano]

That's a good question. They. I don't know.

[Adam Schafer]

I mean. And like, I think they got caught.

[Sal Di Stefano]

With little packets of something. And then the TSA is like, what is this? Yeah, and then they looked into it and they're like, oh, this is.

[Adam Schafer]

It must like look for a picture because it must have to. Like, like, I. So what I picture of like a fungus? I picture like just a little jar.

[Sal Di Stefano]

No, it was little baggies. I saw a picture of it.

[Adam Schafer]

Oh, you did?

[Sal Di Stefano]

Yeah.

[Adam Schafer]

Is there lots of them?

[Sal Di Stefano]

There was like five little baggies that I got caught with.

[Adam Schafer]

They couldn't get through with that.

[Sal Di Stefano]

You know, it's weird. I know. You've got.

[Adam Schafer]

Yeah, I was gonna say. I know. I've known people get through with a lot more than that. Dude. You couldn't get with dude. With some five things of fungus.

[Sal Di Stefano]

Yeah, dude.

[Adam Schafer]

Wow.

[Sal Di Stefano]

I know. But crazy, right?

[Adam Schafer]

It also highlights how dumb criminals are.

[Sal Di Stefano]

I know, dude. It also gets people sick. Sick. So if it infects, if it gets in the food or it gets in the soil, it's hard to get rid of.

[Adam Schafer]

How often do you guys think that that type of funny business happens, bro?

[Sal Di Stefano]

What it highlights to me is how easy you could go mess up.

[Adam Schafer]

That's what I mean.

[Sal Di Stefano]

A country's economy.

[Justin Andrews]

Yeah, you've seen it in, in corporate espionage all the time where like people will. Will do these things to. To ruin other companies products.

[Adam Schafer]

They got caught with that. Yeah, you could not smuggle that.

[Sal Di Stefano]

I know.

[Adam Schafer]

Doesn't that, doesn't that raise more to you?

[Justin Andrews]

Like, like, you couldn't put that.

[Adam Schafer]

If I gave you guys those five baggies and said, we gotta smuggle this. Okay.

[Sal Di Stefano]

Justin will keister it.

[Adam Schafer]

Yeah, you could easily keister that. You could also easily. You could hide it in your peanut butter and jelly sandwich. Like, I mean, come on, look how easy that would be.

[Sal Di Stefano]

I know.

[Adam Schafer]

It doesn't make Sense.

[Sal Di Stefano]

I know, but if you're exposed to it, it'll make people sick.

[Justin Andrews]

It also realize that lady had seven years of bad luck. The whole thing.

[Sal Di Stefano]

It's from afar. Yeah, dude. So to me, it's almost like, oh my God. Like, is it that easy that you could literally smuggle in this terrible fungus? You could spread it on some field in Iowa or whatever, and next thing.

[Justin Andrews]

You know, let's give people more ideas.

[Adam Schafer]

Well, isn't that, isn't that why we even have our own, like, state by state laws? Like, because of like certain flies and insects? Like, you get a. You get a certain insect that comes in from Mexico that gets in and hits our. Some of our crops. I mean, it could devastate us like that.

[Justin Andrews]

That's, that's why I was all alarmed when they're talking about messing, like, engineering new types of mosquitoes.

[Adam Schafer]

Did I tell you guys about the mosquito traps that I found at my house?

[Sal Di Stefano]

What do you mean found?

[Adam Schafer]

So when I got this new place around the edge of the property.

[Sal Di Stefano]

Yeah.

[Adam Schafer]

Are these like, they look like speakers? They almost look like they look like a speaker or like a, A pot for a plant. And I actually, that's what I thought it was at first, and I almost threw away. And I'm like, why is there multiple of these? And why are they all tipped over? Like, could not figure out for the life of me. And eventually I was asking Katrina, but I'm like, have you seen all the, the weird pots we have around? She goes, oh, no. She goes, the last previous owner told me those are like mosquito traps. And so what do they do?

[Sal Di Stefano]

They put like water of poison in it or something.

[Adam Schafer]

Yeah.

[Sal Di Stefano]

So.

[Adam Schafer]

And they basically they pick it up, they go back and then they infest their entire, like, and they're, they're commercial grade. So like, you like. Well, you're not even supposed to be able to privately be able to pick them up. And so because I did all this homework on it, looking it up, figured crazy. So I'm. I'm by a creek or a river, Right. So I've seen. But they put. But what's been tripping everybody out at my house because it's summer, it's warm right now, and we have this whole. Yeah. I was like, you have no mosquitoes or flies here. That's crazy. And I'm like, it must be these things that they have out there.

[Justin Andrews]

Hook a brother.

[Adam Schafer]

I'm going to show you when we get off air. I'll look, I'll look them up to you. But they're Commercial gate. Commercial grade mosquito traps that look like speakers. I bet you. Huh?

[Sal Di Stefano]

He's got illegal traps.

[Adam Schafer]

I do. I didn't even know that was like a thing.

[Sal Di Stefano]

Do you guys react to. So mosquito bites here in California barely affect me. If I get a mosquito bite, it's tiny. When I was. When I go all the time. When I was in Mexico and I got a mosquito bite, it was like a welt. Yeah, it's first. For whatever reason, do you guys respond differently, different places? Mosquitoes?

[Justin Andrews]

Yeah, well, some of them don't bother me at all. But then sometimes, like, I don't know what it is, but they love of me. Like, some places, like, I just get attacked by all of them. You know what I got bit by the other day was a freaking. The biggest horse fly.

[Sal Di Stefano]

Oh.

[Justin Andrews]

Oh. I was like, so angry because it was still there. And I. Oh, oh.

[Sal Di Stefano]

Is that it right there?

[Adam Schafer]

Yeah. See a speaker. The one that's like a speaker in two care.

[Sal Di Stefano]

You can buy it.

[Adam Schafer]

Yeah, yeah.

[Sal Di Stefano]

Anybody could buy it.

[Adam Schafer]

No, no. I think you pull up, you think you have to have, like, a license to get it.

[Sal Di Stefano]

Oh, wow.

[Adam Schafer]

Yeah, I think it's a license to order.

[Sal Di Stefano]

It's all right. They're genetically modifying mosquitoes to spy on us or something. Anyway, pretty soon.

[Adam Schafer]

Yeah. It says mosquito con. Water holding receptacle. Weird, right?

[Sal Di Stefano]

Yeah.

[Adam Schafer]

Never even heard of these before.

[Sal Di Stefano]

I didn't know mosquitoes were really an issue around here. I never get. I never notice.

[Adam Schafer]

Well, it depends on where you live. Like, Justin and I live by red redwood trees and by a creek or river, if you live by. If you live by water.

[Justin Andrews]

Water.

[Adam Schafer]

Still water or water that sits. And then redwood trees and stuff like that. Like. Oh, yeah, and I've got both those and so does Justin. So that'll. That'll really bring them in.

[Justin Andrews]

Neighbor has this old, like, rusted out barbecue pit that he just like, leaves somewhere.

[Sal Di Stefano]

Ju.

[Justin Andrews]

You know, and it just has this well of water and.

[Sal Di Stefano]

Oh, that's mosquito land, dude.

[Justin Andrews]

We went up there and we were just like, all these little larvae everywhere. So I, you know, put some chemicals.

[Adam Schafer]

You're with all the rich people too. They get rid of all that stuff.

[Justin Andrews]

I'm with all hillbillies, dude. I am like the king of the hill.

[Sal Di Stefano]

All right, all right. I got another study to talked about to you guys about. They compared strength training versus static stretching for hamstrings for flexibility. Guess what? Strength training was as effective at improving flexibility as. But. And they didn't even test mobility or stability. Obviously, strength training will Crush that. But for flexibility, strength training them properly.

[Justin Andrews]

Strength and range of motion.

[Adam Schafer]

So good though. You've been talking about this forever on the podcast and it just. I think a lot of people don't get that because for the longest time, everyone's always thought that strength training constricts you and makes you tight and makes you less flexible. But done properly, it actually increases that.

[Justin Andrews]

So your body doesn't recognize that. That angle, that range, it's like, it's a, it's. There's a reserve there. It's a protective mechanism. So if you're going through that full range of motion, you're strong in that range of motion, you're flexible.

[Sal Di Stefano]

If now, can strength training make you tighter? It can. When you do the same exercises over and over, your body becomes very strong in a particular way. And it, it's the strength, the strength ratio between some movements and other movements that you never practice gets so large that your body goes, we're just gonna move like this.

[Adam Schafer]

And when you, you shorten the range.

[Sal Di Stefano]

That's what I mean.

[Adam Schafer]

So if you take, if you take, say, say, let's say you take somebody who's never strength trained before and they can comfortably sit down in a deep squat, right? And like with their body weight. But then when they go squat and lift weights, they stop at 90 degrees all the time and they get, they get strong. They go from doing 100 pounds and they get stronger, stronger squatting. 300 pounds. But they only squat down three. But sooner or later the body will be like, oh, we don't feel safe below.

[Justin Andrews]

You only do £100 down here.

[Adam Schafer]

Yeah. So then you, then you feel like you're constricted. Right. And shortened. Tight.

[Sal Di Stefano]

So did you guys know that the Turkish get up world record barbell. Turkish get up world record.

[Adam Schafer]

I just saw, I saw the guy do it.

[Justin Andrews]

I saw the video.

[Adam Schafer]

Did you see him do it?

[Sal Di Stefano]

Do you know how much weight he did?

[Adam Schafer]

Yeah, he did. 275, right?

[Sal Di Stefano]

55.

[Adam Schafer]

255.

[Sal Di Stefano]

One.

[Adam Schafer]

Did you watch him do it?

[Sal Di Stefano]

I did, bro. One arm.

[Justin Andrews]

I give up.

[Sal Di Stefano]

Turkish, get up.

[Adam Schafer]

So impressive.

[Sal Di Stefano]

250.

[Adam Schafer]

Know how hard it is to do the 45 pound bar?

[Sal Di Stefano]

Yeah.

[Adam Schafer]

Just to do the 45 pound bar is hard to do that, just to balance it, stabilize it and get all the way up like that.

[Justin Andrews]

250 done with that is 135.

[Adam Schafer]

You've done 135 before with the bar?

[Sal Di Stefano]

Yeah.

[Adam Schafer]

Wow, that's impressive.

[Sal Di Stefano]

You're a moose.

[Adam Schafer]

Well, that's.

[Justin Andrews]

I'm the only one that does like that. You guys don't do that.

[Adam Schafer]

I mean I was on a kick for a minute trying that stuff and it was like way hard. It was too hard.

[Sal Di Stefano]

I have abs.

[Adam Schafer]

I gave up. I have abs. Oh, bro, touche. Be nice.

[Justin Andrews]

I feel nothing. I feel nothing but joy.

[Sal Di Stefano]

Stop it. Stop jovial joy. Did you guys, have you guys ever. Of course you haven't. But are you guys familiar with those, like really? You've seen videos, right? Where people post of flying on those super low cost airlines like Ryanair or whatever? Yeah.

[Adam Schafer]

Has anybody here Spirit Airlines?

[Justin Andrews]

Spirit, yeah.

[Sal Di Stefano]

Did you fly on it?

[Justin Andrews]

I got Spirit one time.

[Sal Di Stefano]

You did too.

[Justin Andrews]

What was it gangster? It was like, oh man, it was.

[Sal Di Stefano]

Chaos with like, there were like chicken.

[Justin Andrews]

People fighting and like really yelling at each other and yeah, it was bad.

[Adam Schafer]

There's. There's another one called. It's Spirit. And then there's.

[Sal Di Stefano]

There's Ryanair.

[Adam Schafer]

There's another's. Another really cheap one over here and I. It's split and slipping and I've.

[Sal Di Stefano]

And there's Frontier.

[Adam Schafer]

Yeah.

[Sal Di Stefano]

And they're super cheap.

[Adam Schafer]

Very cheap.

[Sal Di Stefano]

They're super.

[Adam Schafer]

Let me tell you, like showing up. They. But you pay for all the little things.

[Sal Di Stefano]

Yeah. You have to pay for every bag. But if it's just you buy yourself.

[Adam Schafer]

Yeah.

[Sal Di Stefano]

Like the tickets are like 40 bucks sometimes or whatever, but it feels like.

[Adam Schafer]

You'Re paying for a $40 flight.

[Sal Di Stefano]

Have you guys seen the news fly somewhere wrong?

[Justin Andrews]

This happened to my friend. He flew Spirit. They went to Vegas instead of Reno.

[Adam Schafer]

I was like, how does that even happen? I've never heard of that. I swear to God. I'm like, yeah, like you flight like drunk pilots.

[Sal Di Stefano]

Yeah. His ticket said Reno. Yeah.

[Justin Andrews]

So they went to Vegas. Yeah. We're gonna have to stop.

[Adam Schafer]

They don't have, they don't have satellite, they don't have anything like that. They're just.

[Justin Andrews]

I can't, I can't explain. I swear to God this happened. Dude, I could verify this.

[Sal Di Stefano]

How bad would you be?

[Adam Schafer]

Dude, crazy.

[Justin Andrews]

He missed like the whole night hanging out with us.

[Adam Schafer]

Cuz I was.

[Sal Di Stefano]

It just. The pilot just changed his mind. We're gonna go here, guys.

[Justin Andrews]

Yeah, like for some reason they had to go there instead.

[Sal Di Stefano]

I gotta make the game just.

[Justin Andrews]

Hey, everybody's going. You guys didn't pay enough to make decisions here.

[Sal Di Stefano]

Have you guys seen the new seats that they're going to roll out for some of these airlines for just the cheap ones?

[Justin Andrews]

Isn't that perspective the one that's up high and then the guy.

[Sal Di Stefano]

Dylan, look up Stand up seat airline. Stand up seats.

[Adam Schafer]

Stand up seats.

[Sal Di Stefano]

Yes. Dude.

[Justin Andrews]

It's like the idea they had at stadiums where you have, like, standing room, like.

[Sal Di Stefano]

But this is. Pull up the picture. Oh, here they are.

[Justin Andrews]

No way.

[Sal Di Stefano]

Those are the. Those are seats right there that they're gonna start putting in these airlines to save money.

[Adam Schafer]

Hey, more ergonomical.

[Sal Di Stefano]

No, no, look, look. Look at that one right there. How people will be sitting.

[Justin Andrews]

Yeah, it looks real comfortable.

[Sal Di Stefano]

That. That is gonna result in fights. Yeah, that is for sure. Now how safe is that? Right? In turbulence, you know, it's like a bike, bro.

[Adam Schafer]

You're going down. You're going down.

[Justin Andrews]

I mean, you're kind of.

[Sal Di Stefano]

I mean, turbulence.

[Adam Schafer]

I don't mean the turbulence. Is that.

[Justin Andrews]

Give you a little gooch pad, what.

[Adam Schafer]

A pilot or, like, what turbulence is to them. It's like us going over a speed bump. Yeah.

[Sal Di Stefano]

To make me feel better.

[Adam Schafer]

So turbulence. I know. Me too. It helps, though. I always tell myself that. Speed bump. Speed bump.

[Sal Di Stefano]

Yeah, dude. Oh, my wife gets anxious, bro. On takeoff and land. Does she really?

[Justin Andrews]

She used to have the. She'd grab my hand and then would literally grab it so hard I had, like, no more blood.

[Adam Schafer]

So is this. Is this a. Is this really for sure gonna happen, or is this, like, really.

[Sal Di Stefano]

Yeah, yeah.

[Adam Schafer]

To say to. So you can.

[Sal Di Stefano]

Yeah, because it can sell them even cheaper because you can squeeze in X amount more people, you know? Yeah. Jessica gets really scared. So, like. And what sucks about that. I feel so bad for her because we were across aisles. So we have to, like, do this across aisles.

[Justin Andrews]

Yeah.

[Sal Di Stefano]

Is she gets anxious, but I get motion sickness, so I can't look at her. So I'm trying to support her with my eyes closed like this. Like, just hold my hand, baby. Because if I look around while we're taking.

[Justin Andrews]

She's pulling you and you're like, whoa, whoa, whoa.

[Sal Di Stefano]

And I'll end up getting. Getting sick, you know?

[Adam Schafer]

Oh, God.

[Sal Di Stefano]

Stupid. I got a testimonial I want to read to you guys about one of our partners, Rock Recovery.

[Adam Schafer]

Did you guys see it in the forum?

[Sal Di Stefano]

Yes.

[Adam Schafer]

Yeah. Yeah. This is great. It always makes me happy when I see stuff like that.

[Sal Di Stefano]

So Iman White wrote this. This is in our private forum. I cannot thank you all enough for your partnership with Rock Recovery. I have a very close family member who has been battling with alcohol addiction for almost two decades. He just got out of the hospital, barely surviving liver failure. In an act of desperation, I suggested that my family reach out to Rock Recovery. Those are our friends. They have A great rehab facility. We trust them. They do such an amazing job. And they got in touch with Ben. Ben is one of the guys that runs it over there. Now, here's where there's. This is why these guys are so awesome. Unfortunately, we weren't able to admit my family member to the facility because his insurance didn't cover it. However, Ben quickly got us in contact with another center in Florida, and my family member willingly agreed to go. That's what I love about these guys. Like, they're just gonna help you. They're just gonna help you. They made no money. You didn't go. They didn't help you out. They didn't go to their center. But he's like, okay, what's your insurance?

[Justin Andrews]

I love that.

[Sal Di Stefano]

Let me find a place that can help you out. Let me send you over. That's why these guys are just, I.

[Adam Schafer]

Mean, it's, it's, it's changed their lives, right?

[Sal Di Stefano]

Yeah.

[Adam Schafer]

So the, the, they didn't, they didn't get into it because they're like, oh, there's good money to be made in this market. It was like, hey, this was something that, just helping people. Just like we talk about this, we talk about this in the trainer space, right? Like one of the, the best trainers or the trainer that, that like lost all the way and got in shape and it changed their life. Changed their life. It's like they're purpose driven, you know, so they have a different mission behind what they're doing, and it always results in a more successful, better business. Or most of the time shouldn't say.

[Sal Di Stefano]

All, which is awesome. But for our listeners, Rock Recovery offers a scholarship. I'm not sure how often. I think it's every two or three months. So if you go, what's the link? Do we have the link there? Dylan, what is that? Read that to me. What is that? It's a four month scholarship. It's rockrecoverycenter.com forward/mindpump. And they pick, they're gonna pick a winner this month. So you can go, go check that out. By the way, Dylan's doing our production because Doug is sick right now.

[Adam Schafer]

Yeah, Doug's never out. If he's sick, he must be really sick. He doesn't get that sickness.

[Sal Di Stefano]

Poor Doug. I know if it was up to Doug, he'd be in here sick and everyone else sick. He makes me so mad. He always does. He comes in here and I look at him like, this happened before. I look at Doug, dog like, you don't look good, bro. He's like, yeah, I got a fever. What the hell are you doing?

[Justin Andrews]

He's that, he's that dog in hell. The meme. I'm fine.

[Sal Di Stefano]

Oh, yeah, yeah.

[Adam Schafer]

Especially him because he can have. He can have one of the guys sub for him where like one of you knuckleheads is different. You know what I'm saying? So until we get that whole.

[Sal Di Stefano]

What do you guys think he's doing right now at home? Sick right now. What do you guys think he's doing?

[Adam Schafer]

Watching movies.

[Sal Di Stefano]

Watching movies.

[Adam Schafer]

Anime. Watch a lot of anime.

[Justin Andrews]

Watching old Mind Pump episodes.

[Sal Di Stefano]

Calligraphy. Yeah.

[Adam Schafer]

He ever listens to my. I don't think he listen, listen to Mind Pump ever.

[Sal Di Stefano]

Yeah, he hates it.

[Justin Andrews]

He does it all the time. It's like.

[Adam Schafer]

Yeah, he's definitely not listening. He's definitely.

[Sal Di Stefano]

He's like, I don't want to listen to those guys.

[Adam Schafer]

Yeah, he's definitely watching anime or doing something.

[Justin Andrews]

Dude, he's playing his flute.

[Adam Schafer]

Yeah. Oh, yeah, he's probably playing. Well, now he's got sore throat, so he's not doing that.

[Sal Di Stefano]

He's playing a sad, sad song.

[Justin Andrews]

Yeah.

[Sal Di Stefano]

The guys told me not to come into it. Oh, man, they're replacing. They're replacing me with Dylan.

[Justin Andrews]

So sad.

[Sal Di Stefano]

Dylan, we will never replace Doug. We love you. Yeah, so you're always gonna be here too. But Doug, we love Doug. He's our brother. The world's best probiotic, hands down, is seed. Look, probiotics can have incredible health benefits. Mental health benefits, skin health benefits, benefits for gut health. Of course, seed blows everyone away. Go check them out. Go to seed.com mindpump use the code 25. Mindpump. Get 25% off. Back to the show.

[Listener]

Our first question is from Steph Lynn C for mostly Adam. What are your top recommended books for self improvement and leadership? I know a couple have been sprinkled in various episodes, but I can't find them.

[Adam Schafer]

Mostly me, because they know I'm the only one that reads.

[Sal Di Stefano]

That's what I'm.

[Adam Schafer]

Reader.

[Justin Andrews]

You guys.

[Adam Schafer]

There. What? In regards to leadership and self improvement. And self improvement. Okay. Anything. John C. Maxwell. Developing the leader within. Developing the leaders around you. 360 leader. 10 laws of leadership. Those are all incredible. Self improvement atomic habits. God. What's another really good, really good one?

[Justin Andrews]

Reinvent yourself.

[Adam Schafer]

What'd you say?

[Justin Andrews]

Reinvent yourself.

[Adam Schafer]

Okay. Yeah, there you go. God. Off the top of my head I've. You know, I used to share this.

[Sal Di Stefano]

Train revolution.

[Adam Schafer]

Huh? Oh, yeah, sorry, my bad. Resistance training revolution. No, that's a Good fitness book. It's not much of a self improvement book. I believe we have a thing. And maybe Dylan, you can look up, but we used to have a Amazon thing that had all the.

[Sal Di Stefano]

Oh, how would you find that?

[Adam Schafer]

I have no idea how to find half of our stuff like that, but I know we had. I know we had a list of our books.

[Justin Andrews]

My coloring books.

[Adam Schafer]

Yeah. And I know I have at least probably 10 on there. I tell you what. Like Mike, this is Stephanie. Stephanie, I think, or Steph Lynn. That's asking this. If you guys hit me up on either my day in the life on this story or do it on one of the days I do my questions.

[Sal Di Stefano]

Or you could text them.

[Adam Schafer]

Oh, there's a good book right there. Subtle Art of Not Giving a is a great, great book.

[Justin Andrews]

That's a good one.

[Sal Di Stefano]

Yeah.

[Adam Schafer]

Where's my list? I think I have a list.

[Sal Di Stefano]

Why was a can of sardines on there?

[Adam Schafer]

It's you. It was for you.

[Justin Andrews]

These are all of our Dougs, isn't it?

[Adam Schafer]

These are all the things that Mind Pump recommend. I thought I had a whole book list, but I'll. I'll do more that I know I used to do. I used to do that. I haven't been reading as much as I used to, so. Although that's. Maybe this is what will kickstart that back for me. And you can also.

[Sal Di Stefano]

That book you were reading about parenthood.

[Adam Schafer]

Yeah, but that's not. That's not. That's not.

[Sal Di Stefano]

That's self improvement. That's a great father.

[Adam Schafer]

That is the.

[Sal Di Stefano]

That's a great book, dude.

[Adam Schafer]

Yeah, it was. It was an incredible book. It was the.

[Sal Di Stefano]

Some of the Brain.

[Adam Schafer]

Yeah, yeah. No whole brainchild.

[Sal Di Stefano]

That's it. I loved when you were telling me about.

[Adam Schafer]

Well, I mean, yeah, I mean, that's an incredible book. Book for parenting, though. When someone asked me like a parenting book, I would go that direction. Self help is. Is different, you know, that's. I. I think that.

[Justin Andrews]

See, like Jordan Peterson's the twelve Rules.

[Adam Schafer]

Twelve Rules. Twelve is a. Is a. Is a great book. I'm gonna have it.

[Sal Di Stefano]

Here's your books right there.

[Adam Schafer]

Yeah, there we go.

[Sal Di Stefano]

What are they? Read them out. Like, I can't read that.

[Adam Schafer]

Egos. The Enemy, The Alchemist. Here we go. Here's a bunch on there. Right? So winning 360 leader. Already said one minute. Manager. Yeah, those are all. Those are all good. The Alchemist. Yeah, we said that.

[Sal Di Stefano]

Do you have any books, Justin? Yeah.

[Justin Andrews]

Dr. Dolittle coloring books.

[Adam Schafer]

What was. Okay. What was for Both of you two, what was the last really good book that you read?

[Sal Di Stefano]

Well, you know what I'm gonna say right now? I. I'm getting.

[Adam Schafer]

Well, yeah, you can't see the Bible. I've already said the Bible covers everything. I've already said that. I told you this a long time ago.

[Sal Di Stefano]

And I'll say, like, you're the one that was the first person to read the Bible.

[Adam Schafer]

No, no, I'm the first person probably tell you, you this, that every great. Okay. I just listed off a ton of books. Okay. One of the things, and I know, like, obviously we have people that are, you know, atheists and whatever, and. And they. As soon as you say things like the Bible, they get turned off it. But one of the things being somebody who, in his. Later in his life, became a big reader. Early in my life, the only real book I actually read was the Bible. That was all I was taught in. And one of the things, the dots that I connected, I realized, like, as I started reading all these other kind of secular books, almost every good secular book, the philosophy is the. That made him good is rooted in something that you could have learned in the Bible. So if you were to ask me what I think for the ultimate self, ultimate every go to everything book, that's it, dude. It's got the answers.

[Sal Di Stefano]

Here's what I'll tell people about that, about the Bible. And what got me to first start looking at it before I even became a Christian was I realized that Western civilization was based on this religion. So if you value the values of Western civilization that we don't always express well, okay, but we do hold these values, right? Like. Like liberty. Right? The concept of liberty came from, you know, God created man in his image. If you value treating women with respect like that started in the Bible, Remember that was written or thousands of years ago when women were treated like property. If you value a lot of the values of respect and caring for the sick and love and that kind of those Western values came from the Bible. And I'm in it now as a Christian. And I mean, I could sit here for two hours and tell you guys about some of the wisdom. The most recent thing I got from it was. And it applied to something that happened in my life. I read the Book of Job and the Book of Job's in the Old Testament, and it's widely believed to be the oldest book that was written in the Bible. So it's one of the first books to be written. It's really the story of this guy, you know, God Summons his angels. The devil shows up. God's like, what are you doing here? And he's like, oh, I've been patrolling the earth. And he goes, oh, then you must have seen Job. He's a. He's a great man. He's righteous. And the Devil goes, well, he's only righteous because you bless him so much. So God allows the devil to essentially curse this man. And all these terrible things happen to this man. And as this is happening, he loses his fortune, loses his family. Eventually he gets sick with boils and just. It's terrible. And his friends visit him, and they're basically like, you must have done something wrong, Job. And Job's like, no, I'm a good guy. I don't understand why this is happening. I wish God would tell me or whatever. And there's a few things I learned from there. One was how to be with people when they're in grief. There's a point in that story where Job looks at his friends and goes, you guys are terrible at comforting me. Because they just keep telling him why he's wrong. And in reality, what this taught me, which is true, when people are sad and they're hurting, they don't want your advice, but they want you to just sit with them. They just want you to sit with them. And the only thing I got from it was things oftentimes aren't going to make sense. And so the story at the very end, God appears and goes, where were you when I made the countless stars? And where were you when I gave the bison breath? And where. And. And Job realizes, like, I. I can't possibly understand the way things work. And I'm sorry. And of course, God restores them. And this, for me, was timely because I. I lost an uncle just recently was unexpected and trying to make sense of things like death. It's like, you can't. But in the timeline of eternity, especially if you believe in higher power, then you start to realize, like, I can't possibly understand these things.

[Justin Andrews]

Yeah, so, yeah, it's somewhat related to that, too. I mean, something I get out of that story as well is just like, the integrity part of it is like, doing the right thing just to do the right thing with. With no strings. Like, because you're not getting some kind of reward, he's not getting. You know, this isn't like a genie where you're. You're asking or you're. You're trying to show how you're doing all the right things and you're expecting something, you know, in return. Whereas, like, even though it's like he's going through all this trial tribulation, he's still going to do the right thing. That's just his character. That's who he is.

[Sal Di Stefano]

Yeah.

[Adam Schafer]

Oh, go ahead. Sorry, Justin.

[Justin Andrews]

Oh, I was gonna talk about my book that I. Oh, I read a book.

[Adam Schafer]

Yeah. What is it? Yes, what is it? What is it?

[Justin Andrews]

Dog Hero with a Thousand Faces.

[Adam Schafer]

Oh, there you go. That's actually been on my list to read that and I haven't read that again.

[Justin Andrews]

Yeah, I just, I'm really big into, into mythology, legends and like, so that's about the. Around the world. Yeah, the hero's journey, but also too, like, he does a good job incorporating and, and defining a lot of the different, like folklore, mythology and everything in all kinds of different cultures. And it was actually the book that inspired Lucas to, to create Star wars and also, you know, a lot of these other, like, famous sci fi writers.

[Adam Schafer]

So to close the loop on the point that I was making about how everything sins that I swear in my life is tied back to the Bible. So the point you're making right now. So I also love to read behavioral psychology and I pay attention to a lot of psychologists and their tips and advice and things like that. So it's a lot of stuff I listen to. I recently had this like, aha moment of like. And I think I shared it with you with parenting and, and, and with my wife, like, in a situation where she's been frustrated or, or had a bad day or my son didn't get picked for a team or something like that. Like, the natural thing that the man and the husband does is just like, try and fix and solve the problem.

[Sal Di Stefano]

Yeah.

[Adam Schafer]

You know, it's just like. And, well, did you not try hiding a son or did you, you know, next time we got to work harder or telling my wife, like, well, why did they do that? Or she's a. Or like, you know, like, have this, this thing that you, you have to have the solution when. And all your greatest psychologists and behavioral people will tell you, oh, no, the thing you do in that moment is you just be with them.

[Sal Di Stefano]

You listen.

[Adam Schafer]

You just listen. You don't, you don't give advice. You don't tell them anything. You just be. You just be. And it looks more like this, like, oh, man, that sucks.

[Sal Di Stefano]

You want to know what's funny?

[Adam Schafer]

And again, it ties right back to that story that you're sharing right now. And it's just like, this is my point is the secular version from your psychologists that are out there would teach it in a different way. It's like, well, that's rooted in the book of Job, one of the oldest books in the Bible.

[Sal Di Stefano]

Well, it's funny, and I don't know. I think it's either in Ephesians or Second Peter where it talks about husbands and wives, because both books talk about that. It tells men, this is for marriage. Men love your wives in an understanding way, and women respect your husbands. Now, psychology will tell you that when a woman. When your wife brings a problem to you, she doesn't want you to fix it. She just wants you to just be understanding. And what men want more than anything is to feel respected. How weird is that? That this is in. It's a big difference.

[Adam Schafer]

It's not weird. That's what to me.

[Sal Di Stefano]

Well, it was weird to me before.

[Adam Schafer]

Right, right, right. So for me, it was. It's been this, like. Because now I know God's truth, it's been this, aha. Constant aha. Moments of As I. Because as a kid, you know, obviously, I was very much so indoctrinated by it because everything. I was in church all the time. And then in my 20s, I kind of went away from it. My mid-20s was when I became a bit of a reader and started reading a lot. And, like, I'm latching on to all these great secular books, but then I'm also going like, oh, yeah, I remember reading. I know this lesson. You know, I've learned this, but this is a secular. But it came in. It's like, oh, duh, you know, like all these greatest minds, these great authors that we all talk about and tout in the secular world, Many of those great. Those. All that great ideology, philosophy was rooted in some of the stuff that I was being taught when I was a kid.

[Sal Di Stefano]

Yeah.

[Listener]

Question number two is from CBITAR24. What mobility slash static stretches do you recommend a BJJ athlete to do every day?

[Sal Di Stefano]

Oh, yeah, this is.

[Adam Schafer]

You guys.

[Sal Di Stefano]

This is good, right? So for. For Brazilian jiu jitsu, the kind of mobility you're going to need, first off, you're gonna need a lot.

[Justin Andrews]

And ankles.

[Sal Di Stefano]

A lot of hip. Hip mobility. Lots and lots of hip mobility. So pigeon 90. 90 is really good. Deep squats are going to be like, sitting squats are going to be really good. You also want rotational mobility. You want lots of rotational mobility in the thoracic spine and then the lumbar spine because of the twisting that's involved. But really, I can't stress this enough. Like. Like, when you look At a really good jiu jitsu fighter. And you want to find where they're flexible. It's their hips. I mean, I know jiu jitsu guys, I know jiu jitsu guys with hamstrings that are not flexible whatsoever. But their hips, like they can, they can put their foot behind their head.

[Justin Andrews]

Because of the position of every situation.

[Sal Di Stefano]

It's also involved when you're in the guard and the half guard and you're doing submissions and you're using legs in all these submissions. So I would say hip mobility by far is one of the most important things as far as strength is concerned. Because then the next question, typically I was like, what kind of strength am I looking for? Lots of core strength, especially static strength. Because if you're, if you're fighting off your back, your core fatigues, you're screwed. And then your hands, like a grappler with strong hands is dangerous. Like, they get a hold of you and it's like you could grapple with someone that's half as strong as you, but if their hands are strong, wouldn't.

[Adam Schafer]

You say it's like one of the number one attributes for that?

[Sal Di Stefano]

Oh, you feel, you just feel like.

[Justin Andrews]

And maintaining that. Yeah, the work capacity.

[Adam Schafer]

I told you guys that. I think I told you this before that, that was like a big. I connected those dots later on was all my farm and dairy work. And so when I would wrestle with my buddies that were wrestlers and stronger than me, like, they definitely had better technique, better wrestlers than I was. But I could just. I once, once I got a hold hold of you, like, I wouldn't, I wouldn't let go. And it couldn't, they couldn't do anything. And so like, like, I didn't know that till later, like, why he was like, oh, that makes sense. Like I'm milking 150 cows every day. I got this vicious grip.

[Sal Di Stefano]

Watch. I'm gonna milk you. Well.

[Listener]

Next question is from LA Sub. I've run Anabolic three times and keep seeing mad gains in strength and aesthetics. Do I have to switch programs?

[Sal Di Stefano]

This is the question. This is the number. This is one of the number one mistakes that people make with Maps Anabolic because what its greatest strength is its greatest weakness. So MAPS Anabolic, for a lot of people, just because it's appropriate volume, good programming, the blah, blah, blah, it produces incredible visible change of the body strength and muscle people report, especially people who've been working out for a long time, man. Maps Anabolic. I got gains like I've never had in my Entire life. And so what they want to do is they want to keep hitting this button. Button.

[Justin Andrews]

Yep.

[Sal Di Stefano]

And they want to stay in maps. The problem with maps Anabolic is it.

[Adam Schafer]

Is, it is, yeah.

[Sal Di Stefano]

It's somewhat limited in its variety of exercises. It builds tons of muscle and strength and it's a great program. But if you always, always, always, always, always do maps anabolic, you're not doing a lot of rotation, you're not doing a lot of lateral stuff. There's no unilateral work or very little. And so you can actually start to develop injury and problems. So for this person right here, yeah, you can run it two times or three times in a row, but after that do performance or symmetry, you'll get better gains.

[Adam Schafer]

I would interrupt it, I would say this is right here, like this is the red line of it, right. So this is the max. I would, I. You've heard us probably talk. So. Because this puts this person at nine months, okay, Nine months of running that type of programming and totally can get away with it. Especially with younger people that don't already have totally like issues. The older you get, probably the less times you can run this in a row. But you could, you could easily do this if you're young and mobile and don't have any joint pain or anything like that. But around this time is when I would recommend to people. So the kind of general rule that I tell clients or friends or people that are asking a question like this is like just one time a year, run either symmetry or performance one time a year. And you can, you can interrupt those and split it in the middle is probably the best way to do it. Like two times of anabolic than that, then two times, that would probably be the best. But as long as you get a year, get that in every year should do a good job of keeping you pretty balanced. Doing multi planar stuff, unilateral work, rotational stuff that I think is really good to keep your joints healthy and you moving optimally in different planes and protect you. I think that would be good advice. But I get it because this, it gets addictive, you know.

[Listener]

Our next question is from Mari Dav 2024. I often hear you say on the show that strength training is the best way to sculpt specific areas of the body. What are the best exercises for the inner thighs or sculpted thighs in general?

[Sal Di Stefano]

Yeah, I'm glad they said the second part. So inner thighs, if you look at the musculature of the inner thighs, like a tiny muscle, you know, one or two muscles in the middle, they're really mainly used for stabilization. Can you develop them? Yeah. Is it going to make a difference the way you look? No. The best exercises for thigh shaping are barbell squats, Bulgarian split stance squats, all your deadlifts. You know, if you include the glutes looking at hip thrusts, that kind of stuff, lunges, that's going to give you the best results. I never, almost never did inner thigh exercises with any of my clients. The only time I would was in a correctional, in a correctional way. Like if I needed an athlete.

[Justin Andrews]

Yeah. Needed that.

[Sal Di Stefano]

Yeah. Like if I needed to strengthen that kind of stability. If they had, you know, you know, if they couldn't adduct very well and.

[Justin Andrews]

I saw their rotated too much.

[Sal Di Stefano]

That's right. But, but there was never like, oh, we're going to develop this area. Those machines that exist in the gym, besides potential correctional exercise benefits, have like zero other benefit. You're just a waste of time to do that.

[Adam Schafer]

You're far better off doing all the exercises. I mean, single leg deadlifts, Bulgarian split squats, squats in general, stiff legged deadlifts, front squats, barbell back squats. Like man, just. If you just did rotated through all of those and got strong, right? So the, the goal is to get strong in those lifts. That is what's going to make your legs look the best and the most sculpted inner thighs that you can have. Doing a bunch of side plank leg raises or abductor adductor machines or thigh Master or any of these.

[Justin Andrews]

Meanwhile, ThighMaster is the top selling fitness.

[Adam Schafer]

Equipment of all time.

[Justin Andrews]

God, a spring.

[Adam Schafer]

That's the simplicity of it, right? Simple.

[Sal Di Stefano]

It's easy and it targets a pain area. Women are like inner thighs.

[Adam Schafer]

You feel it burn, you feel it burn in that area and it's like that does not mean you're going to get the legs. You will get the legs that you want by doing the things that the exercises that we just said and getting strong in those exercises.

[Sal Di Stefano]

That's right.

[Justin Andrews]

Look, big movers.

[Sal Di Stefano]

If you like our show, you got to come find us on Instagram. Justin is at Mind Pump. Justin, I'm at Mind Pump to Stephano. Adam, is that Mind Pump? Adam?

[Podcast Outro]

Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and match to maximize your overall performance, check out our discounted RGB Super [e-mail] the RGB Super Bundle includes Maps, Anabolic Maps, performance and Maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs with detailed workout blueprints and over 2, 200 videos. The RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee and you can get it now. Plus other valuable free [e-mail] if you enjoy this show, please share the love by leaving us a five star rating and review on itunes and by any introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pumpkin.