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Mind Pump: Raw Fitness Truth
2620: The Ultimate Longevity Plan
00:36:14
MAPS Longevity Launch - The Ultimate Longevity Plan A different approach to overall health & wellness. (1:29) Defining longevity and the myths surrounding the term. (3:40) 6 Steps that will get you the furthest when it comes to longevity,...
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- [00:00]
Ryan Seacrest
Hey, it's Ryan Seacrest for Albertsons and safeway. Now through June 24th. Score hot summer savings and earn four times the points. Look for in store tags on items like General Mills Cereal, Chobani Greek Yogurt, Pillsbury Crescent Rolls, Cinnamon rolls and Biscuits, Haagen Dazs ice cream, Lindor Chocolate Truffles, Tillamook ice Cream and Cove Probiotic sodas. Then clip the offer in the app for automatic event long savings. Shop in store or online for easy drive up and go. Pickup or delivery subject to availability restrictions apply. Visit Albertsons or Safeway.com for more details.
- [00:31]
Aaron Manke
Are you a lover of all things dark and creepy? Of graveyards and monsters, haunted houses and spooky legends? Then welcome to Lore. I'm Aaron Manke. For close to 10 years now, I've been sharing history's darkest stories with millions of listeners around the world. Tune in each week as we explore the folklore, ghost tales and local legends that delivered the chills you're looking for. Learn more and subscribe today. Like over@lorepodcast.com if you want to pump.
- [01:01]
Ryan Seacrest
Your body and expand your mind, there's only one place to go. Mind Pump Mind Pump. With your hosts Sal DeStefano, Adam Schaefer.
- [01:12]
Sal DeStefano
And Justin Andrews, you just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode is all about longevity. Or to put it differently, how long can you stay healthy and mobile? Hopefully for your long life to the end of your long life. Now because of this episode we are releasing a brand new program. It's called Maps Longevity. The focus is longevity. The focus is getting you fit and healthy for the rest of your life in a very balanced way. If you're interested in the brand new program during the launch period, you'll get it for $50 off. Plus you'll get forum access for free for a year. Plus we're going to do a post launch kickoff Zoom with myself and Adam and Justin where we're going to break it all down for you. You can find all of that@mapslongevity.com, use the code Fiftylon for the discount and all the free stuff that's in there. So go check it out again. It's a brand new Maps program. This episode is brought to you by a sponsor, Hiya Health. This is the only kids supplement company that we support. It's a multivitamin for kids. No sugar, no crap. It's not gummy candies. It's nutrients that your kids need and it's healthy. Go Check them out. Go to hyahealth.com that's H I Y A health.com mindpump on that link. You'll get 50% off your first order. Here comes the show. Longevity. This is a buzzword you hear in the health and fitness space. What does it mean? And is this something you should even pursue? We're going to talk about longevity today. We're talking about six steps that will get you the furthest when it comes to longevity and why it's so important. Let's go.
- [02:47]
Adam Schaefer
I'm excited to have this conversation because I feel like. And correct me if I'm wrong, I feel like you've really started to move in this direction recently. You know, I've totally feel like I've been in this for a minute that's kind of been. And I chuckle because obviously I was the kind of obsessed aesthetic guy for so long. And when I look at my training and my approach just in general to health, if, if you forced me to categorize it, which I would never do, but if you were to force me, like, what do you. How do you. Because people ask a lot, how are you training right now? Well, it's hard to define, but if I were to define it, I would say it. It probably looks a lot like what we're about to talk about today. As you were drafting this up, I'm like, yeah, this is kind of the way I've been thinking more often than not. And it is a different approach. We're so used to. We're so conditioned to chase a performance goal or an aesthetic goal or fat loss like these, you know, but, you know, once you've obtained that, and I understand that there's. There's people listening that are like, I'd just be happy with that. But, you know, at one point, you'll unlock that. If you listen to us long enough, hopefully you'll unlock that and you'll get there. And then eventually, I feel like this is a healthier place to move to.
- [04:00]
Sal DeStefano
Well, this is the ultimate. It's the most important consideration, regardless of what your goal is. Because here's a secret. I mean, the three of us trained people for a long time, and all of us in the back half of our careers became very successful in terms of, you know, having clients show up regularly, work with us for years and years and years, continue after they stop training with us. In other words, we don't train them anymore, but they still work out. And that's because regardless of what their goal was, the number one consideration for Us was longevity for them.
- [04:29]
Justin Andrews
Yeah.
- [04:30]
Sal DeStefano
This is what we've placed from the very beginning. This is what we placed at the top, top, top. Because if you focus on longevity, everything else tends to follow and this is really where all the other stuff flows out of. Now I think it's important, before we continue, how do we define longevity? I think a lot of, I would say a lot of people misconstrue longevity for how long you're alive. Yeah. Or, or how long it takes until you die.
- [04:54]
Justin Andrews
Right.
- [04:55]
Sal DeStefano
That's not what we're talking about because modern medicine can stretch your life out, but your quality of life. Like if you look at the data.
- [05:01]
Adam Schaefer
Well, and you could also be hit by a truck when you're 47.
- [05:04]
Sal DeStefano
Right, right, right. That's, that's the other one. Right. But even if you look at the data on know Western societies that have extended life span for a while now, although now it seems to have plateaued, what you'll see is, yeah, people are living longer, but the last five years or ten years is terrible. Like they don't have good health, medical costs start to balloon. They require full time care towards the end of their life. So when we're talking about longevity, for the sake of this episode, we're talking about health span. How long you can stay healthy, how long you can be free of chronic illness, how long you can have independence and mobility and essentially feel good. That I think is what's important. And I think if you talk to anybody at any age and you say, hey, what would you like? You know, what would you like the end of your life to look like? I think everybody would say, well, I'd want to be healthy. I wouldn't want to have this drawn out terrible health towards the end. So that's what we're talking about is what are the things that contribute the most to health span.
- [06:05]
Justin Andrews
Yeah.
- [06:05]
Sal DeStefano
And, and how do we apply that? And what does that mean for someone now who's nowhere near the end of.
- [06:10]
Justin Andrews
Well, and I think too, like if you can think of examples of people, you know, on social media or that get notoriety or publicity about longevity, it's usually like this weird distorted version of it where they're just trying to stay alive as long as possible. They have no relationships, they lock themselves in this isolated room, they get this artificial lights, they do all of the bio enhancements and, and chemicals and things. But what we're talking about is completely different than that. This is about quality and this is about extending the, the, the value of what a healthy lifestyle looks like.
- [06:47]
Adam Schaefer
I'M so, I'm so glad you define that because I do think that even, like everything else in our space comes from a good place, the origin typically is and then gets bastardized. And I do think longevity has turned into this. Who can outlive each other? And that's the goal here, is like, how long can you live? And the winner is who, who can stay alive the longest? And it's like, no, it's like quality of life and your relationship to it, which I think is your first step in your point is like, to me, that is one of the most important things. I think in order to get here, you have to work on that first.
- [07:19]
Sal DeStefano
Yeah. And again, just to, just to back up for a second with what, you know, Justin was saying, what this, what the fitness and health space has done is they've tried to monetize longevity. And so what you're going to see is a lot of information that's going to distort what actually contributes to health span. So you're going to hear a lot about some exotic nutrient or some crazy, weird biohack, you know, crazy peptide stuff.
- [07:47]
Adam Schaefer
Yeah.
- [07:47]
Sal DeStefano
And as measured by how it affects this particular gene expression and this data. Here's the truth and the facts. We have really good data on what contributes to health span. And it's none of that stuff, none of that stuff has been shown to significantly impact health span. Like some of the basics which we're going to talk about today and also how you get to the place where those things actually make the biggest impact. What does that look like? How do I maintain, by the way, health isn't just being devoid of illness, although I said that right. You want to have no illness, you want to have no chronic health issues. It also means you have healthy relationships, you enjoy your life, it has meaning, you're thriving, you're thriving. So, so a lot more goes into it. And none of what we're going to talk about today has anything to do with some weird, exotic, you know, whatever that you take or inject or replace your blood or do this other thing that doesn't move the needle. It really doesn't. It's all the other stuff.
- [08:45]
Adam Schaefer
Well, not to mention, and you say this all the time on the podcast, if you chase health aesthetics follow. And I know that. So I think some people, I, I would be guilty of this. If I heard a bunch of 40 year old podcasters trying to tell me this one on my 20s, I'd be like, oh, that's not for me. Like, I care about how I look and this is what I'm trying to do. And the truth is, when we think of the people in our lives that are some of the healthiest people that we know, they also look really good. And they're also strong and have stamina and, like, overall, just and happy and like, they're. They're all of it. It's not like, oh, if you want to try and be longevity person, you look like you have no muscle and you can't move very well. And it's like, no, like the ultimate healthy longevity pursuit does look that way. It looks good.
- [09:32]
Sal DeStefano
That's right.
- [09:33]
Adam Schaefer
It looks good. It moves good. It feels good. It's happy. It's all the above. And to your point, there's things that we have studied for a very long time that contribute to that, that don't include the latest and greatest science techniques, you know, to grow your telomeres or to extend your lifespan. Like, there's more to it that everybody in here, without spending any more money, can actually start doing.
- [09:57]
Sal DeStefano
Right? And again, to put it plainly, aesthetics and performance flow out of longevity. You have a great deal of both when longevity becomes the overarching goal. So, again, what this would look like for someone is that longevity is the number one consideration. And then you go through periods, seasons, where you do push harder towards aesthetics and towards performance, but where you typically live is going to be in longevity. If this is something you want to do for the rest of your life, like if you plan on working out for a year and then stopping, then. Then turn off this episode right now.
- [10:29]
Justin Andrews
This is literally almost a compass. This is. I know I always end up referring to things as compasses, but this is literally like a pie chart. I'm always considering between those three factors. It's always moving. It's either performance aesthetic, or it's longevity. And that focus, determin, what type of a training setting I'm going to create for myself in this period.
- [10:50]
Sal DeStefano
Right? All right, so the first thing to consider, the most important thing with longevity is the relationship you have with health pursuits. Okay, so forget about the methods, which we'll get to, but what relationship do you have to things that contribute to your longevity? Now, why is that important? Well, because you're going to do this forever. The plan is to be able to do this forever. So if your relationship with those things is, for example, generally eating healthy, I'll just say eating healthy. We don't have to get specific, but I think most of us know what unhealthy eating looks like. But generally speaking, eating healthy, if this is something you genuinely enjoy, then you're going to do it. If being active is something you genuinely enjoy, then you're going to continue to do it. So the relationship you have with the health pursuits and has to come from a place that produces enjoyment. Otherwise the odds that you'll continue this for the rest of your life are very, very, very low. So what does that look like? Well, do you exercise because you hate yourself, or do you exercise because you want to care for yourself? Do you eat in a way that is either restricting or feels like a binge? Does it feel like it controls you, or is this a way to nourish your body? Does your lifestyle come out of this as well? Because if you have a good relationship, and this is, again, this was the number one thing that we did as trainers. When I got a client 10 years into my career, I figured this out. 10 years. I wasted so much time in 10 years into it, I realized if I can help them develop a good relationship with this, I win. I'm going to win because consistency trumps all of the things and that's the ultimate goal. So consider that. Is this, is this something I can learn to enjoy? Or to put it differently, how can I learn to enjoy these things that contribute to longevity?
- [12:42]
Adam Schaefer
Now to defend Young Sal Young Adam Young Justin, when we first started as trainers, this can be difficult. I mean, first of all, if you don't figure it out yourself, it's pretty hard to teach it right? So early on in our career, we're probably all, I mean, Justin's probably all performance guy. You and I are probably all, I don't want to be skinny guy, trying to be big. And so here you are training, teaching clients, it's tough to do this. And the average person, when they, when they show up to the gym or hire a personal trainer, they, they tend to, to come there with this idea of like, I don't like the way I look, I don't like the way I feel. Therefore, I want to do this. Rarely, ever, if ever, is it. I'm doing this because I love myself. And so you have to teach that as a trainer. And I think that's the part that's probably this, this step that we're talking about is arguably the most important and to get people to understand. I think a lot of that has to do with helping your client attach all the other benefits that come from exercise and eating well versus just what we tend to look at, which is, you know, body fat, percentage of the scale, or how I look in the mirror and Eating well and exercising does so much more for our entire lives that sometimes people need help. And a lot of like, you know, when, at least when I think through helping somebody out like this is like I have to help them make that connection. And it looks like me asking questions like how was your sleep, you know, yesterday? And how's your skin been, how's your hair, how's your energy levels been, how's your mood been, how's your performance at work? Like how's your relationship with your spouse? Like all these things are impacted by the way you take care of your body. And if you're not looking at it and paying attention to it, it's really hard.
- [14:25]
Sal DeStefano
You'll miss it.
- [14:26]
Adam Schaefer
Yeah, it's really hard to like pursue fitness for having a good relationship with health until you start to do those things.
- [14:32]
Sal DeStefano
It's a fact that you don't perceive what you don't focus on. That's a complete fact. They've shown this in many, many studies. It's very easy to things can go when you're right through your vision, you won't even see them. If you're focusing on something else, you're blind to those things. So really, to put it differently, exercise and diet or let's say health, like the pursuits of health, those aren't your life. Your life is this other stuff over. But a healthy version of you will have a better life no matter what happens in your life. Even the worst things that will happen in your life. Think about it this way. Losing a loved one when you're healthy versus losing a loved one when you're unhealthy. Very different one, you're resilient. The other one could kill you, could literally kill you. So a healthy version of you has a better quality of life regardless of what your life looks like. And so that's the starting point for having being able to make longevity the cornerstone of all of your health pursuits. The next point applies to diet. Now here's the thing about diet. There are some general rules and we could talk about them but diet, diet needs to. The best long term approach with diet is to understand how different ways of eating affect you and how to use those different ways of eating like a Swiss army knife or like a multi.
- [15:50]
Justin Andrews
Use tool for the right job.
- [15:52]
Sal DeStefano
That's right because and I'll go over some data but this is different from person to person. But data will show that generally speaking a and I'll use a more extreme example, a low carbohydrate or no carbohydrate ketogenic style diet seems to improve cognitive performance in a lot of people. It's also not the best for athletic performance, but it's great for cognitive performance. So now we have two options. Diet that's higher in carbohydrate for athletic performance, one that's low in carbohydrate for cognitive performance. I now have an understanding and if that was me, because everybody's a little different. And we'll go through how you're going to test these out. But if that's you, which it's like that for me, I now have a diet when I'm going to go do things that are mentally taxing when I need to be at my absolute peak cognitive performance. For example, I'm going to be speaking to an auditorium full of people this coming weekend. You better believe I'm going into it ketogenic when I'm trying to lift new numbers or I'm really getting into my workouts. Or let's say I'm gonna go do something, you know, let's say we're gonna go plan a long hike. I'm gonna go into it with some carbohydrates in my body. That's just two examples. But there are so many different ways of eating that you'll notice better digestion, better, better sleep. This is for performance, this is for aesthetics, this is for cognitive performance. And you can start to individualize your diet for your life. Now you're using diet and you're leveraging it again to improve the quality of your life. And this right here is the best, best, best approach when it comes to diet. I know that was always our long term strategy with our clients.
- [17:33]
Justin Andrews
It was. Yeah.
- [17:33]
Adam Schaefer
Well, this was why later on in my career I actually would have my clients do all of these diets for that exact reason. And it wasn't for, oh, let's figure out is ketogenic for you for. It's like, no, let's go, let's do one of these and then together let's talk about how you feel and let's talk about all the things that you notice and then I'll help you connect the dots to why not that. Oh, wow, I started doing this diet and I lost all this weight, therefore I should be ketogenic for the rest of my life. It's like, no, it's like, let's figure out the things that it did for you aside from just what it did on the scale or what in the mirror. Because it will impact many other things like your, your, your sleep, your cognitive, your Skin your. All those things I was talking about. So let's talk about how all those things video, unpack what it is, and then we can go. Okay, this makes sense. When we're at this part, this part of your journey, right. When you are getting ready to prepare for some marathon or you're getting ready to go on some backpacking thing, okay, we're going to eat this way. Other times when you're focused on school or getting your degree, oh, maybe we're over in this direction. And so instead of us getting so dogmatic and treating, I feel like diets, like, it's like they're religions where we get. It's yours versus mine. And I'm right, you're wrong versus. Wait a second. There's something to take from all of these. And there's a way that an individual can apply all of it at the right time.
- [18:49]
Sal DeStefano
That's right.
- [18:50]
Justin Andrews
You can extract all the benefits out and really evaluate where to best place these things. I mean, it's such a better strategy. Keeps things interesting, too. Because I know a lot of times, once you find like a winning combo, uh, you can ride that out for a while. But now you're going to hit a plateau. Now you're going to hit a moment of frustration where it's, you know, if we can understand how to weave and navigate based upon what types of environment you're in or what type of pursuits you're doing. Now we have a lot more of a dynamic, interesting way to eat.
- [19:21]
Sal DeStefano
Yeah. So general rules, right? Avoid heavily processed foods. That's like a really good general rule. Don't overeat. That tends to be a great general rule. But alone. And then there's. There's essential nutrients that you need. Of course, you can't go too low on fats or proteins, otherwise your body won't thrive. There's micronutrients that you need as well. But aside from that, this is how you learn yourself. And then this, by the way, because. Because here's the thing that you need to understand. You may find a diet that you love right now, but you're not going to be like this for the rest of your life. Things are going to happen in your life either because of injury or illness or job change or activity level or stress level or different needs, different things that you want. Imagine if you understood how your body felt eating different ways and how to apply them as your life changed. Now, what does this look like? Well, this looks like for somebody listening right now, you test them out. How long do you test them Out a week, two weeks, three weeks. You can test them for a month, see how you feel, take notes. Digestion better, sleep is better, energy higher. Pumps in the gym not as good or whatever. Right? Go. Pros and cons, easy to get lean, super satiety producing. What's a con? Very restrictive. I wouldn't be able to eat like this while traveling or something like that. Right? You figure this out with different ways of eating so that you learn your body and now you have a longevity outlook with, with your diet. Now your diet can morph and change as your life morphs and changes and this is what sets you up in the long term. There's almost never one single diet that works forever for people in the best way. When their context of their life changes, there's always a different way to eat that could help them feel better, depending on what's going on next, let's get to some activity. Strength training. Now, strength training, bang for the buck. It's the best form of exercise, meaning the time you spend in strength training with the, with what you get from it, from a health perspective, from a perspective of hormones, a perspective of insulin sensitivity, like it's the best. How much strength training do you need when it comes, when you're looking long term for longevity? Once a week? Yeah, once a week. Once a week will get you something like 70 to 75% of all the benefits you'll probably get from strengths. Right. Now I know what people thinking, oh, there's another 30% that's out there. But if we're talking longevity, once a week is what you need. Now you could interrupt this with periods of time where there's three days a week or four, but when you're talking about like for the rest of my life, like how am I to keep this up for the rest of my life and really derive the strength benefits from strength training? The data shows one day a week and I'll say this 100% towards the back half of my career, a significant percentage of my clients, probably half of them, only strength train one day a week.
- [22:11]
Justin Andrews
It's so surprising how, how much, how far it goes in all the studies coming back to of like how minimal amount of strength training we need, but how, how much that benefits you and impacts you for, you know, weeks afterwards.
- [22:27]
Adam Schaefer
So especially if you're complementing this or combining this with other forms of activity and things that you're doing.
- [22:35]
Sal DeStefano
Yes, there's more. It's not just strength training, right?
- [22:38]
Adam Schaefer
Because I'm sure there's people right now that are like Rolling their eyes are going like, what? That can' that can't be enough. There's no way. And it's absolutely, it is. I mean, this is, this is how I've been training for quite some time now. And it's, and, and I think to your point, like you can have periods of your life where you sprint, right? Where it's like, oh, this makes sense. This is my two or three times a week for the next month because I'm off or I don't have to work as much or I don't have that project due. And so I'm going to really ramp up my strength training. And what's so awesome is if you stay consistent and what consistent looks like is even when you're quote, not ramping up, you're at least training one time a week, you will maintain a lot more than you realize. And you will be surprised on what you can do muscle and strength wise, just by training one time a week, especially paired with other activities.
- [23:24]
Sal DeStefano
And yes, this isn't just, this isn't the only activity you're doing. We're talking about structured exercise. So strength training once a week, you should be active, which we'll get to, we'll get to all the other stuff with physical fitness. But in terms of strength training once a week. And again, I had clients a lot. I'd say maybe even half of my clients were only one day a week. And they all saw significant gains in strength and muscle for years and years and years.
- [23:47]
Justin Andrews
And I mean, they're doing compound lifts and it was like legit training. It's just, you know, impactful and efficient.
- [23:53]
Sal DeStefano
Yes. And the beauty of strength training is it is you progress it. So one day a week I could progress that for a long time. I could progress it from the type of exercises to the weight that's on the bar. And again, these people were getting stronger and stronger and stronger for years and years and years and they did other things.
- [24:10]
Justin Andrews
They're active people as well.
- [24:12]
Sal DeStefano
That's right. But the strength training was just once a week. And again the data supports this. When they look at like the muscle building effects and all this, that's like 70% of it is the just the one day a week.
- [24:21]
Adam Schaefer
Another reason why I really like this too is it you are more like one of the mistakes I definitely know I made early on in my career was making the mistake of thinking that more is better. And if I had a client that's willing to do four days a week, then, oh, we're gonna do four days a week because they're willing to do it, not realizing that it probably wasn't even appropriate for that person yet. So somebody who starts their pursuit in, in this direction first of only one time a week, you're more likely not going to over stress, over train them. It's a good amount of volume to actually show progress in the right direction. And we can always build on that down the road or we can always have these moments of sprinting. Whereas if I just do whatever someone's willing to do, which might be three, four, five times, six times a week, there's very well, I could overdo that when I could have got just as good of results or better by scaling them back to something like this.
- [25:11]
Sal DeStefano
Right. Next is mobility. And you want to do some kind of focused mobility work once a week. Mobility focuses on ranges of motion through connection. So it's not static stretching that can be a part of mobility, but it's really about moving through ranges of motion that involve the different planes of motion, rotation and laterally and front to back and getting in, expressing movement that you don't want to lose. This is the value of mobility. Okay, so part of the value of mobility is you have better mobility. So if you focus on it now I can squat deeper now I can twist better now I have less pain, my shoulders move better. Here's the other benefit of mobility work from a longevity standpoint. You don't lose movements, you don't lose movement patterns. This is what happens to people as they get older. I'll give a great example right here. I just, in fact, I just read an article on this that the average person basically stops sprinting by the time they hit 20. They just stop sprinting unless they play sports. But the average person just kind of stops by the time they're 30. Nobody sprints anymore. Here's what happens when you stop sprinting. Your body forgets how to sprint. If you're listening to this and you're in your mid to late 30s or your 40s, you know exactly what I'm talking about. If you were to go pick up and try and run as fast as.
- [26:25]
Justin Andrews
You could, you can pull hammy almost immediately.
- [26:27]
Sal DeStefano
Yes, you probably are like, I don't want to do that because I'll probably hurt myself. That's just one example. There are a lot of abilities that we lose over time because we don't focus on expressing them because our day to day activities don't require them. There's so much, so little is asked of us because we sit at desks and we Sit in cars that we lose these abilities once a week dedicated to mobility solves this and maintains your ability to move until the end of your life.
- [26:54]
Adam Schaefer
I mean how many clients did you guys train that you know, couldn't reach above their head into the cupboard, can't twist all twist to their side or one, they can look to the right but not to the left like. And I don't know, I think when you're, I think when you're a young 20 year old trainer, you, you, you, you can't imagine, yeah you can't imagine these types of things because of where. And then as you get you, you, you get older and you start to notice and the body is crazy man. It, if it, if you don't use it, you lose it. It prunes it off, it will prune it off. It's wasted in it's wasted ability if it, it's not being used only does it keep or stay around and you the ability to do it if you, if you make it, if you make it do that. And so the mobility paired with a week, a day of strength training is so powerful in the pursuit of longevity. Because part of longevity to your point or another way of saying health span. Right. Of being healthy is the ability to do basic functions like grab something out of a cupboard.
- [27:49]
Justin Andrews
Maintaining abilities.
- [27:50]
Adam Schaefer
Yeah. Or be able to squat down and pick something like those abilities. And you can, you can maintain those just through mobility. So mobile. A mobility day paired with strength training gives you kind of that ultimate. I'm strong and I'm mobile and fit.
- [28:04]
Justin Andrews
We, we just form into these movement patterns that we present every single day. And it's over time it shapes your body. So now that you're pruning and your body's eliminating some of these movements because you just don't do them. You know, you're going to see that in your posture. You're going to see that in this sort of compressing, protracted. It's going to happen to you over time and it starts out gradual but this, this is something we actively need to be expressing a lot of these different variabilities and these different ways to move the body. So it's an important aspect of movement, very important.
- [28:39]
Sal DeStefano
The human body is an adaptation machine. But one of the number one considerations for adaptation, your body's efficiency. And so when we talk about the pruning of skills or movement patterns, your body's like we don't need this skill. It costs us energy to maintain the skill. And because we don't need this skill, we're going to get rid of it, we're going to feed, forget it. And we're going to move resources or save resources for skills that we use on a regular basis. So literally, if you don't use it, you lose it. Next is to be active daily. Okay, here's the, here's where, you know, everybody's like, oh, one day a week of working out. Okay, one day a week of mobility. Aren't I supposed to be active every day? Yeah, you are. You are supposed to be active every single day. But this is easy walking. It's very easy. We love walking because people can still do it without hurting themselves. Doesn't require to put on, you know, workout clothes. You don't need to schedule it, just walk throughout the day. In fact, the data on steps, and I love tracking steps because it's objective. Okay. There's lots of ways to be active, but I like to track steps because it's pretty, pretty clear. 80% of the value you'll get from being active comes with about 8,000 steps a day, which is very achievable for the average person. You go on a few walks a day, even if you have a desk job, you'll probably get close to 8,000 steps a day or around 8,000. So it's totally accomplishable if you do this on a daily basis. This is where you get a lot of the health benefits that you see in the data from activity. It's just moving on a regular basis.
- [30:06]
Adam Schaefer
Well, and the average person is stepping less than 4,000 steps. Right. So if you're saying 8,000, it's almost double the activity of the average person, which is crazy that we move that, that little. But one of the things that's so powerful about this one, and I wish, again, another thing that I wish I understood when I was a young trainer, you take somebody who's only stepping 3,4000 steps a day and you just get them to consistently move 8,000 steps a day and tell me they don't notice an impact.
- [30:31]
Sal DeStefano
Oh, huge.
- [30:32]
Adam Schaefer
I mean their, their energy levels, the way they sleep, the, the way their body feels. It's like we were made to move. We were, we were made to move.
- [30:40]
Justin Andrews
Just food more effectively.
- [30:42]
Adam Schaefer
Everything. Yeah. And that one too is so huge. Right. And that's why I, you know, you know, Sal tends to do the, suggest the 10 minute walk after every single meal. And again, if you've never attempted to do something like that, watch how much better you feel. Watch how much better you feel after you eat by getting up and just simply walking. For ten minutes three times a day. And if you do that, you'll very quickly get to that 8,000 steps, even if you have a sedentary job.
- [31:06]
Sal DeStefano
The reason why people get such tremendous benefits just from what we just said right now and walking isn't because walking or moving is somehow magical. It's akin to a nutrient deficiency. So if I give vitamin D to somebody who doesn't have a vitamin D deficiency, they'll notice nothing. I give vitamin D to somebody who has a vitamin D deficiency. Life changing. It's like I gave them a prescription drug. It is literally life changing. We're so deficient in essential activity that walking 8,000 steps is unlocking a completely new life. That's how it is for most people. This is a big deal. And timing it after meals, splitting up after meals dramatically improves its effectiveness in terms of insulin sensitivity. So it's literally 10 minutes after breakfast, lunch and dinner that'll give you a good few thousand steps that you can add to your total. Lastly, this connects to the first point where we said the relationship is everything with health pursuits. Lastly, use tools that help improve awareness. Now here's why our brains are not wired to notice things that we're not focusing on. They're actually wired to notice negative things more than they are positive things. So things like gratitude, things like taking notes of all the other improvements in my health because I'm exercising, eating right aside from how I look, or the scale, all like awareness tools when you're eating to journal how you feel before and after. You would be shocked when you practice this at how much becomes available to you. Having clients do this for 30 days. When I would have them do this, they would keep awareness journals and it was like they were learning about themselves, things that they didn't even understand. I didn't know this food did this to me. And I just noticed this other thing and I noticed when I'm stressed out, this is what happens. And oh my God, I only drink one cup of coffee instead of two now. It must be because. And they're noticing all these incredible things and they're developing this relationship with exercise and diet that contributes to that enjoyment that I talked about at the beginning.
- [33:03]
Justin Andrews
It's. Its context is like writing it out makes it more real.
- [33:07]
Sal DeStefano
Yes. So that's different form of thinking.
- [33:09]
Justin Andrews
Different form of thinking. And as you're exhausting this out, it's almost like it doesn't stay in your brain to where you, you go over and over and over it again all the time and obsess over It, I'm putting it down on paper, I can refer to it, I can learn from it, I can move on from it and build upon it as opposed to just keeping it up in there.
- [33:27]
Adam Schaefer
Well, this is even how I would coach my clients to use tools like Fitbit and stuff. Stuff is I'm not getting hung up on the percentage and the numbers as much as I'm using it as a feedback tool for them and a tool to bring awareness to what they are or not doing. Unfortunately, most people think they do a lot more than what they actually do. A lot of people are very disconnected to how well or not well their sleep is. So that's where these tools come in. Like you make an effort, like, okay, I'm going to try and get better sleep. Okay, well, let's say I'm journaling. But what does that look like to the person who's never tracked anything or doesn't know what that's like? It's like you have to learn how to do that. Either you got to start scoring yourself and then comparing or you use some of these tools that exist to be able to measure that and go like, oh wow, I noticed that when I do X, Y and Z, my sleep score ends up being over 80%. That must be working really well. Otherwise a lot of people are so disconnected from how all these other things are feeling that the, the journaling and the tools come into a to play just to help them with that awareness is becoming aware of, of how many steps am I doing, how well am I sleeping, how good is my energy and the journaling portion paired with some of these tools to me are some of the best ways to bring somebody to that awareness that has never really tracked or paid attention.
- [34:38]
Sal DeStefano
That's right. So, so here's what we're doing. We have a brand new program called Maps Longevity which includes an initial 30 day challenge. In that are the awareness tools that we're talking about. In that you're going to see how different diets affect your body. You're going to help, it's going to help you pay attention to the positives that are happening and help you get a more complete picture so that you can develop a relationship with these things that last forever. Of course, inside there is also your workout, your mobility, like all the stuff we talked about is programmed every single day is itemized every single day. There's something to do in there to move you along this journey. Now it's a nine week program, but the first 30 days is all broken down and for the first time ever. We've included this as awareness tools that we've never included in any of our programs. Now because it's a brand new program, you get it for $50 off. If you sign up during the launch period, you also get access to our private forum for an entire year for free. That's where you can talk to us and all of our other Mind Pump attendees. And also we're going to do what's called a post launch kickoff. We've never done this before. This is going to be included free. So we're going to set up a zoom link for everybody who signs up in this launch period and we're going to go through it and break it down, help people get started with that first 30 days and we're also going to answer questions on that that all expires on the 22nd. So if you're interested, go to mapslongevity.com the code for the discount, all the free stuff that I said, it's $50 off, like I said is 50 long. So it's mapslongevity.com the code 50 long. Let's get you set up.
- [36:06]
Chris Gethard
Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB super bundle@mindpumpmedia.com the RGB Super Bundle includes Maps, Anabolic Maps, Performance and Maps Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs with detailed workout blueprints and over 200 videos. The RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee and you can get it now. Plus other valuable free resources@mindpumpmedia.com if you enjoy this show, please share the love by leaving us a five star rating and review on itunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.
- [37:14]
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