2678: How to Eat Carbs for Muscle Gain & Fat Loss & More (Listener Coaching)

Summary

Mind Pump: Raw Fitness Truth

Episode 2678: How to Eat Carbs for Muscle Gain & Fat Loss & More (Listener Coaching)
Release Date: September 5, 2025
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

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Episode Overview

This episode cuts through nutrition and fitness industry pseudoscience, focusing specifically on carbohydrates: how they really affect the body, their role in muscle gain and fat loss, timing and quality, and practical listener questions. The hosts—Sal, Adam, Justin, and Doug—provide science-based advice and share personal experiences, addressing common myths and providing actionable coaching tips.

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Main Discussion: Carbohydrates, Muscle Gain, & Fat Loss

Carbohydrate Myths and History (00:55–04:10)

• Carbs Do Not Make You Fat:
  • “Carbohydrates don’t have this special ability to cause fat gain. Excess calories cause fat gain.” – Justin Andrews (01:40)
  • Protein has the highest thermic effect; carbs are less satiating than protein and fats.
• Diet Trends:
  • Discussed how low-fat diets in the 80s/90s turned carbs into a scapegoat with the rise of Atkins and Keto-style diet books, and how diet fads sell best by being contrarian.
  • "You want a formula for selling a diet book? Just write a book on the opposite of what everybody is saying." – Justin Andrews (03:29)

Carbs and Athletic Performance (03:55–05:27)

• Carbs = Performance:
  • Essential for power and strength sports (CrossFit, bodybuilding, sprinting); less vital for low-intensity endurance if overall calories are sufficient.
  • “For strength, power, athletic performance, you want carbs. The data on this is pretty clear.” – Justin Andrews (05:27)
  • Discussed CrossFit’s shift away from strict Paleo towards higher-carb foods like sweet potatoes for optimal athlete performance.
• Carbs & Satiety:
  • Least satiating macronutrient. Hence, useful for bulking and more easily overconsumed.

Carbs, Timing, & Recovery (06:40–13:24)

• Best Carb Choices for Digestion:
  • Choose easy-to-digest carbs: white rice, sweet potato, fruit. Many feel better cutting gluten, even if not celiac (“gluten is a hard protein to break down” – Justin).
  • Avoid highly processed, gluten-containing carbs like bread and pasta if digestion is an issue.
• Carbs Before a Workout:
  • “Having carbohydrates a couple of hours before has been shown in studies to contribute to improved performance.” – Justin Andrews (08:23)
  • Adam shares that his optimal pump required about 75g of carbs pre-workout (09:34).
• Carbs After a Workout:
  • Especially important if training again soon (“That post workout meal, and it could be an hour afterwards with carbohydrates, will probably improve your recovery.” – Justin, 10:23).
  • Mechanism: exercise activates GLUT4 receptors; post-workout carbs help shuttle amino acids and fluid into muscles.
• The "Anabolic Window":
  • For most, carb/protein timing is not crucial, but can help high-level athletes and people eating low calories hit targets and recover.
  • "About 99.9% of the population, it’s like, just eat well.” – Adam Schafer (12:08)

Notable Quote:

“If they didn’t do it [post-workout meal], they didn’t have the time to eat those additional calories...I used to get my clients to match their carb intake to activity—low activity days, less carbs; more activity, more carbs.”
— Sal Di Stefano (13:21, 14:24)

Carbs, Fat Loss, and Meal Structure (13:25–17:17)

• Carbs Are Non-Essential:
  • Can be reduced or cycled for fat loss without negative health effects (unlike protein/fats).
  • Carb cycling helps undulate calories, improve adherence, and preserve essential nutrients.
• Meal Order for Appetite/Blood Sugar:
  • Eat protein (and fats) before carbs at meals: leads to better satiety, can organically manage carb intake, and leads to more stable blood sugar and mood.
  • "One of the applications for some people with anxiety is to eat a protein-fat meal in the morning…blood sugar management." – Justin Andrews (17:01)
• Don’t Drink Your Carbs
  • Avoid liquid carbs except for 'hard gainers' or prolonged athletic sessions where quick fuel is warranted (17:46–18:31).

Carbs & Sleep, Individual Variability (18:31–20:18)

• For some, carbs before bed can improve sleep via serotonin/melatonin; for others, it can disrupt sleep due to blood sugar fluctuations.
  • "This is really wild how different people are with this." – Justin Andrews (19:28)
  • Adam and Justin both observe better sleep with carbs at dinner, but stress experimentation.

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Supplement Industry Truths and Q&A (21:14–28:00)

Protein Choice, Egg Protein vs. Whey & Plant-Based Options (20:18–22:09)

• Sal and Adam discuss personal use and digestion, calling egg protein nearly as anabolic and great for those with dairy issues.
  • “If you can’t have dairy, but you want that super amino acid profile, egg and whey are so close...” – Sal Di Stefano (21:22)

Supplement Quality & Fake Products (22:10–28:19)

• Rampant Industry Fraud:
  • 80% of supplements don’t match label claims; Amazon is rampant with counterfeits, especially from overseas manufacturers.
  • “This is happening like crazy. You go on there and you buy what you think is X brand...it’s a fake.” – Justin Andrews (24:46)
  • Major trusted brands have issued warnings about fake products sold under their name.

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Listener Q&A & Expert Coaching (53:08–63:50)

Under-desk Pedal Exercises vs. Walking (53:08–56:13)

• Not a replacement for walking, but definitely beneficial for health, insulin sensitivity, NEAT, and focus.
• “In the past I would have laughed so hard if you bought an under-desk pedal thing. Now...this will improve insulin sensitivity.” – Justin Andrews (53:26)
• For sedentary people, even minor fidgeting or calf raises can provide health improvements.

"All-Day" Workout Format (56:13–58:22)

• Breaking up workouts into scattered single sets throughout the day—most suited for at-home people with gym access and flexibility.
• “It’s remarkable how the body responds...your strength goes up halfway through the day.” – Justin Andrews (57:29)

Matching Calories With Activity (58:22–61:14)

• Eat more on high-activity days or when training large body parts (back, legs).
• Use treats or higher calories as a reward for harder workout days; doesn't need to be rigid unless in strict competitive prep.

Training for Hypermobility (61:14–63:50)

• Use isometrics, take ranges short of maximal flexibility, avoid speed/power work, and emphasize muscle tension for stability.
• "If you hear us talk full range of motion...not for you...limit ROM, pause reps, and prioritize tension." – Sal Di Stefano (62:43)

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Memorable Quotes & Moments

• “For strength, power, athletic performance, you want carbs. The data on this is pretty clear.” – Justin Andrews (05:27)
• “Having carbohydrates a couple of hours before has been shown in studies to contribute to improved performance.” – Justin Andrews (08:23)
• “Carbohydrates are not essential...what that allows us to do is use carbs to cut our calories and stick with proteins and fats.” – Sal Di Stefano (13:25)
• “Eat the protein/fats first...tends to manage carbohydrates really well.” – Adam Schafer (16:36)
• “Under-desk pedal...I’m a total fan of this. Walking desk? Great. Even tapping your feet.” – Adam Schafer (53:57)
• “Isometrics and limiting range of motion are key for hypermobility.” – Sal Di Stefano (62:41)

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Timestamps for Key Segments

| Topic | Timestamp | |-------|-----------| | Carbohydrate Myths & Diet Trends | 00:55–04:10 | | Carbs and Athletic Performance | 03:55–05:27 | | Carbs, Satiety, & Recovery Timing | 05:27–13:24 | | Carb Cycling & Fat Loss Strategies | 13:25–17:17 | | Carbs & Sleep | 18:31–20:18 | | Supplement Fraud and Quality | 22:10–28:19 | | Listener Q&A: Desk Pedals/All-Day Workouts/Calories | 53:08–61:14 | | Hypermobility: Training Advice | 61:14–63:50 |

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Tone & Takeaways

The hosts remain lighthearted, sometimes irreverent, but always practical—skewering fitness pseudoscience while sharing real-world experience and research. They deliver advice for both beginners and advanced athletes, grounding their tips in behavioral and nutritional science rather than fads or trends.

Best Principles for Carbs & Fitness:

• Carbs do not inherently cause fat gain; context and overall calories matter.
• Time carbs around workouts for best performance and recovery (but don’t stress if you’re not an elite athlete).
• Choose easily digestible carbs and limit processed/gluten-heavy sources for most people.
• Use carb intake as a lever, adjust for activity, and focus on essential nutrients (protein/fats).
• Beware the supplement industry’s many pitfalls—go for quality and beware of counterfeits especially on large online marketplaces.
• Break up movement throughout your day: every bit counts.

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Find the hosts on Instagram:

• @mindpumpmedia
• @mindpumpsal
• @mindpumpadam
• @mindpumpjustin
• @mindpumpdoug

For more training programs and resources, visit mindpumppodcast.com.

Transcript

[Sal Destefano]

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

[Justin Andrews]

Mind Pump. Mind Pump.

[Adam Schafer]

With your hosts, Sal Destefano, Adam Schafer.

[Justin Andrews]

And Justin Andrews, you just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. In today's episode, we answered questions from people who wrote them in on Instagram indpump Media. You can write your questions there. We might pick them, but. But this was after an intro. Today's intro was 63 minutes long. In the intro we talked about fat loss, muscle gain, supplements, family life, current events. It's a good time now. This episode is brought to you by some sponsors. The first one is Legion. Today we talked about their egg protein powder. If you can't have dairy, but you want high quality amino acid based protein or amino acids, essential amino acids, especially high in leucine, egg protein is a great Choice. Go to bylegion.com that's B Y L E G I O N.com forward/mind pump. On that link. If you use the code mind pump, you can buy one, get one 50% off or 20% cash back if you're a returning customer. This episode is also brought to you by vuory. This is the best athleisure wear company in the world. Go check them out. Go to our link. Get 20% off. Go to vuoriclothing.com that's V U O R I clothing.com forward/mindpump. All right, here comes the show. All right, let's talk about carbs. Carbohydrates. Do they make you fat? No. They can actually help you build muscle and through that process burn body fat. But you should leverage them the right way. We're going to talk carbs today. How to eat them, when to eat them, what to eat to maximize their effect. Let's go.

[Adam Schafer]

Don't you be scared to build without them. Yes, it's incredibly difficult.

[Justin Andrews]

It's much harder.

[Doug]

It's really hard.

[Justin Andrews]

Yeah, it's much harder. So I think first we should start with some of the myths around carbohydrates and maybe there's some facts before we kind of get into breaking down, how to leverage them in the right way. First thing is that carbs don't make you feel fat. I think a lot of people believe that carbohydrates have this, like, special ability to cause fat gain. That's actually not true. Excess calories cause fat gain. That being said, protein has a higher thermic effect than both fat and carbs. So that one's A little less or causes less of that effect. Nonetheless, they don't cause fat gain. And I know this became kind of a, a thing after the introduction of the low carb kind of popularity diets in the 90s where people saw is.

[Adam Schafer]

The Atkins what kicked it off? Is that what really kicked it off.

[Justin Andrews]

Low carb diets go way back. But that, you know, during, for just for Context, in the 80s and 90s, we were hammered that with fat, that fat was bad, avoid fat at all costs. And Atkins comes out with a diet that's like, no, eat all the fat you want. Yeah, eat fat, just don't eat carbohydrates. And it was a low calorie diet, so why people lost weight on it. But it was so counter from what everybody had heard for so long that it suddenly became the scapegoat. And so then every problem got blamed on carbohydrates and that became the enemy. And that still lingers. You still see or hear people saying, you know, or believing that carbohydrates have.

[Adam Schafer]

This like, I feel like we saw the same cycle with vegan and carnivore diet. You just saw it happen so much faster because of social media and how quickly and documents or documentaries, how quickly that pendulum swung where before it's a book that comes out, it takes, you know, you're right, five years. Yeah, it takes five years to adopt. It slowly makes it, it's like, oh, then it's a big thing for like 10 years where it's like we got hammered hard with like veganism. And then quickly after that we have carnivore diet.

[Justin Andrews]

Like, you know, not to sidetrack, but you want to talk about a formula for selling a diet book, just write a book on the opposite of what everybody else is saying. And yeah, well, especially if you can.

[Adam Schafer]

Back some of it up logic like some of it makes sense and is true. And I mean it's. The Atkins diet is rooted in a lot of truths. I think it's just like you said, it's because it was, it was the opposite of what everybody was doing. And there was a lot of truth to it. That's what makes it so popular.

[Justin Andrews]

That's right. Now carbohydrates are great for energy that is required during physical exertion. They've done study after study on carbohydrate intake and athletic performance, power and strength in particular. Now for low level intensity endurance, you can go without carbohydrates so long as calories and fat are high enough. And you'll Be okay like if you're hiking or walking or, you know, really slow distance running or swimming. But when it comes to exerting power or strength, like carbohydrates make a difference when all things are equal.

[Doug]

Yeah. If you've seen, I mean, fat adapted athletes, the only time I've seen them really thriving is the endurance type of activity.

[Justin Andrews]

Low. And it's also low intensity.

[Doug]

Low intensity.

[Justin Andrews]

Yeah, yeah. Like 100 mile races. No.

[Doug]

Anything fast twitch is going to be kind of brutal without carbs.

[Adam Schafer]

Well, we saw that member the massive pivot that CrossFit had to do.

[Justin Andrews]

Yeah.

[Adam Schafer]

Remember CrossFit came out and Paleo was the original, like.

[Justin Andrews]

And they were hardcore Paleo.

[Adam Schafer]

Yeah.

[Justin Andrews]

They weren't even tubers, seeds.

[Adam Schafer]

Yeah. And they had to totally pivot away from that because it just was not conducive for these athletes that were pushing at that high level. And it's not like Paleo is carb free. You still get carbs in Paleo, but it's just fruit. Yeah.

[Justin Andrews]

That's all minimal. Yeah.

[Adam Schafer]

Sweet potato too, I think, though.

[Justin Andrews]

No, no, this was early days. They were hardcore.

[Adam Schafer]

Oh, it was even early.

[Justin Andrews]

Yeah.

[Adam Schafer]

Oh, I thought they had that in there.

[Justin Andrews]

They had to throw in sweet potato later because their athletes were like, this isn't working.

[Doug]

So they were working hard.

[Justin Andrews]

They were taking the philosophy, twisting it a little bit and say, well, potatoes might be okay.

[Adam Schafer]

Yeah, yeah. And then realize it's okay. This is probably not the best carnivore added.

[Doug]

Honey now.

[Justin Andrews]

Yeah.

[Doug]

You know, so it's. Yeah.

[Justin Andrews]

But for strength, power, athletic performance, like you want carbide. Of course, there's always individual variances with this, but the date on this is pretty clear. Now another truth around carbohydrates, between fats, carbs and proteins, they produce the least satiety. Meaning you're going to get the most satiety signal. Right. The most. The strongest signal that says I'm full from protein. Second is fats. Carbohydrates are less. So they do produce the least amount of satiety, which is why it's beneficial.

[Doug]

To bulk with carbs.

[Justin Andrews]

That's right. And some people find success going low carb because they bump their fats and their protein and then suddenly their appetite is lower. This is where I could see the value with some people going on a calorie deficit. With lower carbohydrates, their fats and proteins tend to be higher. Carbohydrates are inexpensive. That can be a plus. For people looking for energy sources, it's the least Expensive macronutrient proteins being the most expensive. And then carbohydrates have been shown to help with recovery. In fact, I just saw a recent study that showed that eating carbohydrates post workout within a couple hours will improve performance even a day later or two days later, even if they in comparison to someone eating these carbs later. So there may be some truth to eating carbohydrates within that two hour.

[Adam Schafer]

Do you think that is more related to carbohydrates or just probably a calorie surplus? Or did they tease that out?

[Justin Andrews]

They. They said that they controlled for it.

[Adam Schafer]

Oh, okay.

[Justin Andrews]

So there seems to be a benefit. And athletes at the highest levels will tend to confirm this. I think this is splitting hairs. I think there are cases where eating carbohydrates right after workout or food right after workout might not be a good idea, especially if they have gut health issues. Yeah, but if you're like, kind of, you know, redlining, it's probably a good idea. And carbohydrates do. When you eat them, they do help shuttle amino acids into muscle as well, just through spiking insulin. So again, splitting hairs. But it does make a difference with recovery. All right, let's talk about the most important points here. With carbohydrates, how should we leverage them and what should we choose if we want to maximize them for muscle gain and fat loss? The most important thing to consider with carbohydrates are pick ones that are easy to digest. That's the most important thing.

[Adam Schafer]

Rice, sweet potato, typically.

[Justin Andrews]

Typically it's white rice, sweet potato, fruit. Where people have issues with carbohydrates when they say, oh, I feel better not eating them or eating less of them.

[Adam Schafer]

Oftentimes, bread, pasta.

[Justin Andrews]

Yeah, oftentimes it's because they're eating carbohydrates that affect their digestion. So in my experience, working with clients, most people, not always, but most people do best avoiding gluten containing carbohydrates. And these are people who are non celiac. These are people without, like, major issues. But when I would control for calories and macros and we would just go from gluten contained to non gluten containing, they tend to do better. And I think that's because gluten is a kind of a hard protein to break down.

[Doug]

And a lot of the options people usually get are just highly processed.

[Justin Andrews]

That's the other one. Yeah.

[Doug]

For carbohydrates.

[Justin Andrews]

Yeah. You want easy to digest carbohydrates. Cause if they start to bog you down, then that's gonna cause issues with your performance and your workouts. Um, next up, you wanna eat carbohydrates before a hard workout. So especially if it's going to be a lengthy, intense workout. Having carbohydrates a couple hours before has been shown in studies to contribute to improved performance. Um, this isn't always a hundred percent true. Some people do well fasted, but typically they're fasted because they ate a large carbohydrate meal maybe the night before. These are like early morning workouts. That's me. But eating them a couple hours before a workout is typically a good idea.

[Adam Schafer]

Well, how paramount is this to somebody who is playing basketball or going for a long run or a long hike or doing something that's going to exceed even beyond an hour? How important does this become?

[Justin Andrews]

Yo. Very important. Now you see changes in performance. Now you see improved performance with those carbohydrates. I know when you were bodybuilding, Adam, this wasn't an endurance sport, but you. We've said this many times on the show that you would have to have to maximize the, the feel, the pump and the. Just the results you got. Having two carb meals before your workout.

[Adam Schafer]

Yeah, I had to have north of 75 grams of carbs before I went into the workout to feel like. And I had got it down to like a science of knowing that, like, anything less than that, I had less of a pump. Any more than that was insignificant to see a difference. And so it was right around 75 grams of carbohydrates going into a workout. Now, mind you, that means nothing to everybody else because that was my body and what I needed. But there was a significant difference in the pumps that I got and the performance inside the gym.

[Justin Andrews]

Now, Justin, you're the most athletic minded of all of us. There was a period there where you went really low carb. I know. And, and you, I remember you stopped because you said your workouts.

[Doug]

Yeah, they were just. Yeah, they were suffering. It was just one of those things. I, I think that initially I liked it because I was low on the gluten side of things and like the inflamma type of foods. But yeah, my performance suffered dramatically. I would bonk pretty hard in my workout.

[Justin Andrews]

Yeah. Next up is to eat carbohydrates after a hard workout, especially if you plan. This is a big one. Especially if you plan on working out again, not sure, not too long after. This is super important for people who work out twice a day or for people who work out really hard. Many days in a row. That post workout meal, and it could be an hour afterwards with carbohydrates will probably improve your recovery and improve your performance with the following workout.

[Adam Schafer]

Is that because it's being your body's going to tap into that glycogen first to help aid in the recovery process. And if it doesn't have that there, it's going to slow that process.

[Justin Andrews]

So here's where it gets like hair splitting, right? But you have the, you know, the GLUT4 receptor that gets activated from exercise and that, that's a receptor that kind of moves to the outside of the cell and starts sucking in or drawing in carbohydrates, which also helps suck in things like fluid and bring in amino acids. That doesn't stay like that for, for super long. That's like a couple hours post workout. So you're taking advantage of that by eating the carbohydrates after. So there was a study. Now, we used to think there were some studies that didn't matter so long as you eat the carbs and, you know, later in the day or whatever, it doesn't make a difference. There was another study that showed that it did affect performance if they ate it, you know, within an hour or two afterwards versus later with the following days.

[Adam Schafer]

Now, is this the same science where we got the basis of the anabolic window and why that's so important, or is that more protein synthes is related?

[Justin Andrews]

Yeah, both in the. The anabolic window. I hate talking about that because then people listening who are just, just trying to get fit and healthy start to place too much of an emphasis on that.

[Adam Schafer]

Yeah, like it makes a huge difference because we have. So there's research to show that there's some benefit to it. It's just very minimal.

[Justin Andrews]

I mean, in comparison to like what you're eating and workout program and sleep, it's not that big of a deal.

[Adam Schafer]

It makes sense. When you are at the highest level of bodybuilding and you're weighing, measuring, tracking, timing, everything, it's like, sure, why not also try and hit this window about 99.9% of the population, it's like, just eat.

[Justin Andrews]

Well, now, for clients that I've worked with, this often makes a difference. Less because of what you said, Adam, but more because when they don't do this, they end up eating too little.

[Adam Schafer]

Well, that was my defense for it all because I understood that it was insignificant. Even being in bodybuilding, I thought it was insignificant to the anabolic window and protein synthesis. And did I build much no, it was more like what I found was if I ate before I got in the workout and if I had myself do a shake, like while I was at the gym, I was able to get home and then have another meal. And that additional 3 to 400 calories helped me hit my caloric intake. And then on, when I go to a cut, I'd actually just reverse that out. I'd actually just get rid of it because it was easy for me not to do that. Yeah. And so that was an easy place for me to pull 3 to 500 calories in and out of my diet. That was then. That was the main reason why I used to.

[Justin Andrews]

This would benefit a lot of my female clients who would struggle eating enough because they were so afraid of gaining weight. Weight. And so one way I would get them to eat a little more would be to emphasize this like post workout meal.

[Adam Schafer]

Yeah.

[Justin Andrews]

And then they get all these great results. And it was mostly due to the fact that they were eating a little more.

[Adam Schafer]

Yeah.

[Justin Andrews]

And if they didn't do it, then they just didn't have the time to eat those additional calories. So next up, this is good for. I like doing this strategy for fat loss because carbohydrates are not essential. Right. So proteins and fats are essential. Meaning if you don't eat enough of them, regardless of how many calories you eat, your body's not going to thrive. In fact, in extreme cases, you'll get severe illness and or die. In other words, you can eat 10,000 calories a day. If you're not eating enough essential fatty acids or enough essential amino acids, you're not going to make it. Even with a lot of calories. Carbohydrates are not like that. You could go with zero carbs forever and be okay. Might not be ideal, but they're not essential. What that allows us to do is use carbohydrates to cut our calories and stick with proteins and fats being consistent. So I used to like to have my clients match their carb intake to activity. Yeah. Right. So low activity days, let's eat less carbs, more activities, let's eat more carbs. And we had appropriate caloric intake without sacrificing the essential proteins and fat.

[Adam Schafer]

I think this, I think what's your strategy pointing to is also the success that I had with like carb cycling.

[Justin Andrews]

Yes.

[Adam Schafer]

Just found that like, you know, and I think there's something to be said too about having a kind of a different goal every day. So you're not eating like the same thing every single day. It's like, oh, today I get to Enjoy an additional 100 grams of carbs. And I actually feel that when I do that. And so just changing that up every day. And really what you're doing to the client, it has nothing to do with really what we try to make the science sound to be is like, what's happening on what's happening there. It's literally all you're doing is you're cycling it. Yeah. You're undulating calories by 3 to 500 calories over the course of three to four days. Yeah. And the body does well with that. Responds. You're in a chloride deficit.

[Justin Andrews]

Behaviorally, it's great. Yes. Some days are higher than others. Doesn't feel like you're always in a, you know, super low calorie. And it's the carb, it's the macronutrient that you can play with the most because you go all the way down to zero. Yeah. With fats not essential.

[Doug]

Yeah, no, take it out.

[Justin Andrews]

And with fats and protein, especially if calories are low, sometimes I would get clients with where they were afraid to eat too many fats, maybe because they were, you know, in our generation. And it's like, yeah, we're not cutting your fats. Like we're going to start to tap, go below what's essential. And regardless of what else we eat, you're going to feel horrible. Whereas with carbs, I could drop those down, up and down. We're going to be totally. Yeah.

[Doug]

They get fearful because it's high calorie.

[Justin Andrews]

That's right.

[Adam Schafer]

Yeah.

[Doug]

It's like it's essential.

[Justin Andrews]

That's right. Next up is to eat them after your protein. So for the kind of similar reason proteins, fats are essential. Typically when you eat a protein, fats come along with it. If you're eating from natural sources, proteins and fats, because they're essential or more important, eat those first. Eat those first in your meals. Save the carbohydrates for the.

[Adam Schafer]

Very well. Yeah. And it'll also. It'll organically manage the amount of carbohydrates you end up. It's like you. It's like you sit down and start eating chips or bread or any or even like pasta, rice, name it. First you end up eating so much more. Get full on that. And then you. And at least was this was so common with my clients is having a hard time to eat 8 ounces of meat. Well, they had a hard time because they didn't eat it first. Yeah, they ate the carbohydrate or whatever the appetizer spikes was. That came first. Yeah. And then. And they get full on that. And then the. And I. We're all guilty of this. Right? How many times have you done that where there's nothing worse?

[Justin Andrews]

That's a steakhouse.

[Adam Schafer]

Oh, it's the worst thing ever. You, you're starving, you go to a real nice steakhouse, you order a steak, but then you also order appetizers because you're dying. And then you bread and then you're eating bread and appetizers. Then you're, you know, $150 steak comes and you don't even finish it. It's like, what a waste that is, you know. So that strategy of telling the client, just eat the protein slash fats first and it tends to manage the carbohydrates really well.

[Justin Andrews]

And then Justin mentioned the other one is it, it manages blood sugar and insulin very well. When you eat protein first, regardless of what else, whether what else you eat afterwards, your blood sugar levels are more stable. Thus you're going to have more stable insulin levels. And so it's better for mood, in fact, mood cravings, all those things. One of the applications for, for some people, for anxiety, when, if people wake up with anxiety. I've heard, you know, psychologists recommend this before and I've done it with clients. Some people will wake up feeling kind of anxious. Eating a protein fat meal in the morning tends to help that throughout the entire day. And it's the blood sugar management. Next up, don't drink your carbs. This is a terrible idea. You're better off eating them. And drinking carbs can get away from you real fast.

[Adam Schafer]

The only time that's ever recommended is for a hard gainer.

[Justin Andrews]

Yes.

[Adam Schafer]

The only time. Yeah, yeah. The only time that strategy is deployed is when I have a client who's just having such a hard time. And that's a great strategy to sneak a lot of calories in. And so if you're. Your goal is fat loss or maintaining, like probably not a good strategy.

[Justin Andrews]

Now there are some performance benefits of drinking carbs during a workout. If you're doing like a two hour, you know, workout, you might want to have some in between since it's super rigorous.

[Doug]

Yeah. You need some energy quickly.

[Justin Andrews]

It makes, makes a difference.

[Adam Schafer]

It makes a little sense too. If you're somebody who knows that you perform better on some sort of calories or carbohydrates and you. Or you train early.

[Justin Andrews]

Yeah.

[Adam Schafer]

And you don't want like a heavy Meal like before you go. So then it makes a little bit of sense that way. But you just gotta be careful.

[Justin Andrews]

That's what I sometimes. So you guys know I work out in the morning, first thing I'm fasted if I'm planning a long workout. Like there were a couple I did where I went up to the Santa Cruz Athletic Club. And that gym is just, I mean, it's just fun. There's so much stuff in there, two hour play. You end up doing all kinds of volume there. Oh yeah, I'm gonna overdo it. And so what I did is I brought coconut water, which is a great, nice, natural source of carbohydrates. And I drink that throughout the workout. Otherwise I'd crash and I wouldn't be able to work out as long. It was an ideal workout, but it was those carbohydrates in the middle of the workout help keep me going throughout the whole thing. And then finally, this is a question mark because it depends. What about before bed? An hour or two before bed. Here's what's interesting with this. Carbohydrates are used to help produce serotonin and melatonin, which can help with sleep. On the other hand, for some people, people will get blood sugar spikes which will make their sleep worse. This is really wild how different people are with this. I was wondering about.

[Doug]

Because I've heard about that and I was always like, this would totally interrupt my sleep.

[Adam Schafer]

Well, this is a strategy with babies. You know that a lot of times you have. Babies have a hard time and you crush up like cereal or something like that inside their milk. Yeah, it'll help put them to sleep.

[Doug]

Wake up hungry.

[Justin Andrews]

No, no, it keeps them asleep.

[Adam Schafer]

Keeps them asleep. Yeah, it's a strategy for babies that actually wake up and so. And you're wanting them to sleep longer. Crushing up like a cereal is like an old, old way of doing that.

[Justin Andrews]

Carbohydrate meal for dinner time always gives me better sleep. So even when I was lower carb, if I had them, it would be at dinner time, which was typically like three hours before bed and I'd sleep better. So this one, you'd have to experiment and see you know what works best for you.

[Adam Schafer]

Yeah, I find if it's, if it's enough time before bed, it's plenty good. Like as long as you're. It's two, three hours before, right before. Not ideal, I think because then your body's still digesting the food. You're gonna, it's gonna disrupt sleep. Otherwise I feel I Sleep better on a big carb dinner.

[Justin Andrews]

Totally. All right, I wanna. I gotta bring up the egg protein from Legion because it's just so good and we were talking off air and I did not. I have not used it in the Ninja Cream.

[Adam Schafer]

Yeah, well, I haven't used it at all, but I know that I do want to try it this. And one of the things I'll do is I'll use the Ninja Creamy. I was just talking to our buddy about that just the other day. We're talking about all the different recipes and we're sharing what I've got two. I do that I really like. It's a pistachio one. And then I do a strawberry.

[Justin Andrews]

Graham, do you actually put pistachios in it?

[Adam Schafer]

Yeah, quarter cup. But a quarter cup of pistachios. Real, real pistachios. And then I use a pistachio like whey protein.

[Justin Andrews]

Oh.

[Adam Schafer]

And then I do almond milk for the base and then I use this. Works really well for me. What would be great would be to use the Legionnair egg like this. So when you go to mix after it's been frozen, I actually use. They're not a sponsor of ours, but I use this, the Ready to Drink Premier shakes. But I think it would be great to use the egg in that because I don't use like a whole bunch of it. I use just enough to kind of to froth it up. And I think that the, the egg, I bet, would probably be even better.

[Justin Andrews]

Yeah, I'm really enjoying their egg protein because. And it's funny because a long time ago, so I can't have dairy. And then when my gut health was really bad, I could almost. I mean, it was so many few things I could eat and eggs were like, sometimes I could, sometimes I couldn't. So I just wrote off egg protein. Well, my gut health's been great now for the last maybe two years. And Legion comes out their egg protein. And, you know, I rediscovered it. It's like if you can't have dairy, but you want that super, you know, amino acid profile, you want that anabolic, like the, like what they would call the perfect protein. Egg and whey are so close in terms of like they're leucine content.

[Adam Schafer]

It also tastes better than your, your, you know.

[Justin Andrews]

Oh, it's good.

[Adam Schafer]

Yeah. Your vegan proteins, like, I mean, are not nearly as good as like what whey is. And then I'd say egg is the second best.

[Justin Andrews]

Very close.

[Adam Schafer]

Yeah. As far as flavor.

[Doug]

Whey protein, though, I found, is like the Best digestible version I've ever had. So it's like I've had a bunch of different whey proteins out there and it's like, you. You'll get that response. Even though I'm not listen. So I don't think I'm that intolerant. I know you guys would probably argue.

[Justin Andrews]

He'S in denial, but it doesn't.

[Adam Schafer]

Ten years later, I think that's a testament to Mike and the quality of stuff that he puts in all of his supplements. I mean, that Legion's always. Mike's always been so good.

[Justin Andrews]

He's crazy with quality.

[Adam Schafer]

Yeah, yeah.

[Justin Andrews]

Which, you know, it's so important. Every time they come out with a study, every time there's a third party that goes and tests supplements, I always wince. I'm always. I look at the results and I close my eyes and I look at it and it's always the same. It's like 80. I mean, it's always like that. 80% of the supplements that they'll grab off the shelves either don't have what they say they do have weird stuff in there.

[Doug]

Well, it's the most popular ones, too.

[Adam Schafer]

Well, it's because the repercussions, what are they? Like a slap on the wrist? It's not like you're going to jail for lying about your.

[Justin Andrews]

Your protein.

[Adam Schafer]

Yeah. I mean, it's. If you, if you don't have. If you don't have a lot of integrity, then it's a. It's a pretty savvy strategy to pixie dust it and to protein spike it and to do that as long as you can until you get, you know, slapped with some article, which it does a little bit of damage to you for a minute, but the amount of money that you made on those margins of lying basically about what you did, I'm sure trumps the loss that you make from the one bad article.

[Justin Andrews]

So crazy.

[Adam Schafer]

Yeah, I mean, it's. It's terrible. But I mean, that's because the logic that they're.

[Justin Andrews]

They're operating, they're like begging to be regulated. Dude, have you seen the. Have you seen the new thing that's happened on Amazon? These Chinese companies will copy identical. A supplement, so they'll copy the brand, they'll do everything and they'll sell it on Amazon. So you'll go on there and buy what you think is X brand or whatever, but it's actually a Chinese company and they're selling you a fake. Yeah, dude, this is happening like crazy.

[Adam Schafer]

And Amazon doesn't shut that down.

[Justin Andrews]

How you know, how hard it is for them to see and figure out what's going on.

[Adam Schafer]

So let me get this right. So let's pretend it was Legion. I find Legion on Amazon.

[Justin Andrews]

You can find. I don't know.

[Adam Schafer]

And then, like, it's like a weird, weird bag that doesn't even look like Legion. They'll make them look label and all that. Oh, they'll actually go through the process.

[Justin Andrews]

Oh, yeah.

[Adam Schafer]

Like knockoff sneakers.

[Justin Andrews]

Yes.

[Adam Schafer]

No way. Of course. Why would I not think that would be a. Like, knockoff sneakers are so big, right? And they've gotten so good at making, like, the fakes look like the reels.

[Justin Andrews]

This is so terrible. I saw one come. Maybe, Doug, you can Google this. I saw one company that. That showed their bottle, and they said, this is not us, and they were showing the bottle. It was a little bit different.

[Doug]

What's the differences? It's just, like, very subtle.

[Justin Andrews]

They try. They copy them. They'll literally take it, copy it. They'll manufacture it over there.

[Adam Schafer]

Now I'm imagining what they're doing, though, is they're probably putting crap in it. Like, it's.

[Justin Andrews]

Of course. Why would they make the same supplement with the same margin?

[Adam Schafer]

Yeah, yeah, yeah, yeah. No, they're definitely. So.

[Justin Andrews]

So you go on there looking for, you know, whatever brand you get a.

[Adam Schafer]

Bunch of baby powder for.

[Justin Andrews]

Like, who knows what they're throwing in there?

[Adam Schafer]

Of course, though, it makes so much sense that that's a hustle.

[Justin Andrews]

I can't believe it.

[Adam Schafer]

What I can't believe is my cousin.

[Justin Andrews]

Told me about this.

[Adam Schafer]

What I can't believe is that it's taking this long for us to hear or see something like that, because it just makes so much sense. Like, I would think doing that is easier than replicating a pair of Jordans like that. And they've gotten so good.

[Justin Andrews]

Requires skill.

[Adam Schafer]

Oh, yeah. They've gotten so good at that that a lot of people rep the fakes because they're like, oh, the fakes look so much like the reels, and they're a quarter of the price. Why would I pay all this extra money? So it makes sense that a powder that's inside, that's not regulated would, of course, I can't believe.

[Justin Andrews]

Copy the label, they give you the bottle, and instead of giving you vitamin whatever, it's, you know.

[Doug]

No shit.

[Justin Andrews]

Yeah. It's rice powder.

[Adam Schafer]

No way. Did you find an article on that?

[Sal Destefano]

Yeah, there's a lot of articles. I'm looking for some pictures, but it seems to be pretty prevalent.

[Adam Schafer]

I did not know that.

[Justin Andrews]

So my cousin, I was talking to my cousin.

[Adam Schafer]

Yeah.

[Justin Andrews]

His dad, my uncle who passed away was an herbal, owned a shop. He was an herbalist. And my cousin, we were talking about this and he's like, dude, when you go on Amazon, are you like, are you careful? I'm like, well, you know, we work with companies that send us stuff, but every once in a while, because I'm a fanatic, I'll go on Amazon and buy some whatever. And he's like, yeah, dude, he's like nine out of 10 times that's from random company in China. It's not even the. Right. Yeah. So I started going online, looking up these articles and it's a big problem.

[Doug]

Yeah. So how do they, I mean, handle that? Verify like the specific companies?

[Justin Andrews]

Like, you know what the problem is? Different handles. The problem is, is that Amazon is a big company that makes it easy for other people and companies to sell their products. Right. That. How can they. Hard to please. Hard to please. How can they difficult. They would. How many people would they need to do that? And they would need to check everything. How would they.

[Adam Schafer]

Yeah, that you would have to make the process of getting, being able to sell on a more stringent to be able to model.

[Justin Andrews]

Right, right. I know. Isn't that stupid?

[Adam Schafer]

It's so crazy to me that I never thought that that would be a thing that makes total sense that someone.

[Justin Andrews]

Would do that makes me upset. See, Doug found a bunch of articles and yeah, there you go. Look at that. Can you tell the difference?

[Sal Destefano]

Yeah, the bottles are almost identical.

[Justin Andrews]

Look at that. Yeah. And. And so people might be taking stuff. Wow. And not even know.

[Adam Schafer]

Wow. Well, I. Isn't Amazon's hustle to like, and this is like a legitimate above board hustle, is to watch a company, whether it be batteries, protein powders, whatever, and just let them rank to the top. And it's like there's the best sellers. Then they go, they go in and reverse engineer the product and then sell their SOU version, Amazon's version, for a fraction of the price. And look at that.

[Justin Andrews]

So this is a major supplement company. No affiliate.

[Adam Schafer]

Now's huge.

[Justin Andrews]

Now is huge. This is not a no affiliate. Okay.

[Adam Schafer]

One of the right's fake, right?

[Justin Andrews]

That's, that's their, that's their website saying, hey, you guys, people are selling fake, you know, supplements to make them look like they're ours. Which is just. Again, they're just.

[Adam Schafer]

It's just another reason why we don't want to do supplements.

[Justin Andrews]

All right, stop it.

[Adam Schafer]

Come on.

[Justin Andrews]

Because we'll do it right.

[Adam Schafer]

Get out of here, guys.

[Justin Andrews]

I got you, dude.

[Adam Schafer]

Oh, my goodness. Just another nail in the coffin for me, dude. No. And then in a. In a such a competitive business where the margins are 10 as is, like, whoa.

[Justin Andrews]

I know.

[Adam Schafer]

Wow. I didn't know that. Yeah, that's new. That was new to me.

[Justin Andrews]

I got to tell you guys about a. I was listening to a podcast this morning on Huberman, and he had a doctor. It's so funny. His last name is like mine, so I'm gonna say it wrong. Destino, I think his name was. Yeah, Dr. Justino. And he's a psychologist.

[Adam Schafer]

I can't listen to his show. You can listen to his show. You too. So dry. I was just talking.

[Justin Andrews]

He'll never come on our show. Oh, cliffs. Yeah, you gotta warm him up. Romance. Yeah.

[Adam Schafer]

Put me to sleep.

[Justin Andrews]

Gee, I wonder why Cooperman would answer our emails, Adam. Anyway, it's great information. I think he's great. I think he's great. He's obviously a hardcore scientist, so.

[Adam Schafer]

Yeah, you're a science dork.

[Justin Andrews]

That's what it is. Yes, that's what it is. But anyway.

[Adam Schafer]

I can Instagram. I can handle him.

[Justin Andrews]

Well, listen, he had this doctor on, Dr. David Deseno, who is a psychologist, and this guy studies the benefits of religion. So he's a scientist, and he's like, look, basically, I'm not here to talk. He's all, first of all, it's a dumb argument to try to debate the existence of God or not, because there's no way you could prove or disprove. This is just beyond the ability to do that. He goes, what I'm interested in is, is there real value to this? Is there real value to this belief? And so he's. And I haven't listened the whole episode, but he breaks down the data.

[Adam Schafer]

Oh, this is the stuff that you were interested in originally. I.

[Justin Andrews]

If I had heard this long. A while ago, when I was an atheist, this would have helped move me here quicker because I didn't. I didn't know that this data existed. I thought.

[Adam Schafer]

Really?

[Justin Andrews]

Oh, no, I do.

[Adam Schafer]

You shared so much of that. I feel like that was originally beginning of me moving. I was gonna say what moved you in that direction was you're like, you. I was going to profess or say that I believe. I do know that there's lots of positive benefits.

[Justin Andrews]

Yeah, that. So you're. You're talking probably six years, seven years ago is when I started to see this myself. But before that, I believed that religion was bad opiate of the masses control people. It caused wars. Like all the stuff that, you know, I think a lot of people falsely believe. And this guy goes through and talks about the data and he talks about how the data is controlled. So he says, look, people who have a faith, who practice it, okay? So these are people who are really active in it, not people who just say, I'm, I believe, like people actually live like they do. They, they have far lower rates of all cause mortality, far lower rates of cancer, they're happier, higher rates of purpose in, you know, in their life and all that stuff. And he said, and he said, now a lot of people argue and say, well, that's because sick people can't get up and get out of bed and go to church. And he goes, well, actually they do longitudinal studies and they follow people for years who go and then fall off and go and fall off. And he goes, and you can see clearly there's tons of benefit. Then there's the argument that says, and I love that this, he's a scientist and breaks this down. He says, some people will say, what's the community that's the benefit? Because you're around a lot of people. He goes, well, we look at studies of people who belong to other communities, like, you know, bowling leagues or, you know, rec leagues or hobbies, where they meet with lots of friends, crocheting. He goes, no. He says, no, having a faith is significantly more positively impactful on people's lives. And he goes, so is this a supernatural effect or not? He goes, I'm not here to make that argument, but the data is clear. People are more charitable, they give more, they're more peaceful, they're more likely to adopt, they're less violent. There's just benefits.

[Adam Schafer]

The marriage one is the craziest one of the stat I ever saw that couples that pray together every night is something crazy.

[Justin Andrews]

The divorce rate's 1%.

[Adam Schafer]

That's wild.

[Justin Andrews]

Wow, that's crazy.

[Adam Schafer]

I mean, just simply that stat alone, I think is a super powerful stat.

[Justin Andrews]

And I've heard people try to try to explain it away. They'll say, you know, here's the key though, because some people. Oh, placebo effect. Well, for that to work, you have to actually believe it, right? I mean, either way. And as a scientist, he says, you know what's interesting? He goes, some people say, you have to show me the evidence before I can do it. And he goes, I'm showing you the evidence of benefit. It. The evidence for benefit is clearly there.

[Adam Schafer]

Yeah.

[Justin Andrews]

So you should definitely open your mind. To this kind of stuff. Right. But with the marriage one, you know, people will say, oh, it's. It's a very vulnerable time where we're talking and we're, you know, praying together.

[Adam Schafer]

Even if that's true, it still works.

[Justin Andrews]

It works.

[Adam Schafer]

So what's it show me. We can sit here and theorize and debate all day long on why it's happening, but if it's. If it's producing those kind of results, like, who cares? And I mean. I mean, if you're in. Listen, if you're in a position where you're fighting for your marriage, right? Like, you. You love your spouse, you. But you just. You can't get on the same page, but you want. You want it to work. And you. I mean, first of all, that's like, first step to care, to do that, and then to know that that's a possibility or that would enhance those chances. I don't know. I feel like that would open my mind.

[Justin Andrews]

There's nothing in the Western in Western society, any. Nothing secular. There's no therapy, no. Anything that has that much of an impact. To go from the 50, you know, percent divorce rate to 1 less than 1%.

[Doug]

You don't see that kind of statistic.

[Justin Andrews]

No. And it's literally just from praying every night together. So I think it's. And then the best ones for me are the charitable. You know, give more to charity, donate more time to helping others. Just overall, it makes better people. Which counters a lot of the beliefs that I had, you know, back in the day, thinking it was.

[Adam Schafer]

It was bad, you know, less. More or less about religion, more about just, like, practices that you do. You know, that parents that are active and work out their kids are six times more likely to.

[Justin Andrews]

Oh, because their parents do it.

[Adam Schafer]

Yeah.

[Justin Andrews]

I mean, I bet that's true for anything you do.

[Adam Schafer]

I know, right?

[Justin Andrews]

As a parent.

[Doug]

Yeah.

[Adam Schafer]

I'd be interesting to see that.

[Justin Andrews]

Right?

[Adam Schafer]

Even bad habits.

[Justin Andrews]

Oh, yeah.

[Adam Schafer]

I mean, you're probably right. Like, if you. Because what's this? What's this? I know, the smoking one's really high. Like, if you smoke, the likelihood your kids smoke is really, really high. So it's just like. It's a testament obesity. They see what you do, not what you say. Right. So it's like if you're an active, physical parent and you work out and that your kids see that nothing to do with you teaching them or telling them or that they just see it, they're six times more likely to follow that.

[Justin Andrews]

I'll argue this all day long. Like if you have kids and you really love your kids and you really want to be a good parent, nothing will make you more motivated to make yourself better like that. Because you quickly realize, like, oh, in order for me to do all these things better, I have to be better at these things. Because good luck not being good at them and trying to get your kid to be, you know, good at those things. Impossible.

[Adam Schafer]

Yeah.

[Justin Andrews]

Yeah, they definitely do what you do.

[Adam Schafer]

I just popped in my head right now because it's been a while since I shared, like, you know, Max at that fun age. He's, you know, 6 years old, so random stuff comes out, and I'm always so curious of, like, when I hear something new from him, like, where the hell that come from? He was yelling at me to come downstairs, daddy, Daddy, come downstairs. Come down. And I'm like, I don't know. I was cleaning the bedroom or something like that. I'll be down there this minute. No, come down here. I'm gonna blow your mind. And all he shows me, like, this. This Lego book that has all the villains.

[Justin Andrews]

Yeah.

[Adam Schafer]

Because there's all these new villains that we didn't know about, you know.

[Justin Andrews]

Now, do you act like your mind.

[Adam Schafer]

Oh, of course.

[Justin Andrews]

No way.

[Adam Schafer]

There's more.

[Justin Andrews]

You know, I get all.

[Adam Schafer]

I get all excited with him, and so that. Because we're always looking for the newest. Like, we're on. I don't know if I told you guys that we've now graduated from all the villains from Mario Brothers. We're now on all the villains of Batman. And again, I guess I. Do you guys know how many villains are a part of Batman?

[Justin Andrews]

There's a lot, right?

[Adam Schafer]

Oh, there is.

[Doug]

Batman's one of the best comic book heroes, bro.

[Adam Schafer]

There. There.

[Doug]

Because of the villains there is.

[Adam Schafer]

Well, that's. That's actually true. They. They say that about, like, storytelling 101, dude. He, like. Do you have. Do you know. Do you have any idea? Like, there's like, 30, bro. I bet you can't even name 10. I couldn't name 10. Yeah.

[Justin Andrews]

Two Face, the guy with the question marks. What's his name?

[Adam Schafer]

Yeah. Riddler.

[Justin Andrews]

Riddler.

[Adam Schafer]

Yep.

[Justin Andrews]

There's the Cat. Catwoman.

[Adam Schafer]

Yeah.

[Doug]

What's the guy with the guy? Potato sack.

[Adam Schafer]

Yeah. Well, there's Polka Dot Man. There's Calendar Man. There's Clay Face. There's Clay Face. There is.

[Doug]

So there's ICEMAN and yes, Mr.

[Adam Schafer]

Freeze. There's so many that I. Penguin, I didn't know. Yes, there's a lot. There's over 30 of them. And he's all into them. Oh, yeah. And we do the little Lego figures. And so he's like, yeah, some of these I define. Because they're like old and they don't. They're not newer. Oh, you got them. You put them all up.

[Justin Andrews]

Look at that.

[Adam Schafer]

So many more than that.

[Doug]

Harvey Dent, of course.

[Justin Andrews]

Oh, Harley Quinn, of course. How could we forget her? Killer Croc. Batman's.

[Doug]

He's Killer Croc. That's.

[Justin Andrews]

He's not a great superhero, dude. He's just rich. Like, what does he do? It's relatable not to be Batman.

[Doug]

He just learned some kung fu, dude.

[Justin Andrews]

Do you know that Batman was based off of a real person? I think I told you guys.

[Adam Schafer]

Well, do you know there was a guy. There was a guy.

[Doug]

Theodore Roosevelt.

[Justin Andrews]

Theodore Roosevelt.

[Adam Schafer]

There was a guy who. Up in Seattle, I believe, where he was at, who was running around. Yes.

[Justin Andrews]

And he. Batman costume, bro.

[Doug]

No, I have information about that guy.

[Adam Schafer]

I know it came later on camera. Yeah, later on came out. Okay, so this guy had been a part of like, I want to say like 60 arrest or something like that. And he was. Yeah, everybody talked about how he was.

[Doug]

Like, oh, he's a vigilante hero, you know, and he's like wearing his costume at night. Everybody recognizes him. Is like this. This somewhat of a staple in this vigilante.

[Adam Schafer]

Yeah, yeah.

[Justin Andrews]

And.

[Doug]

And it turns out later that he. He actually started because he was busting up people that were like selling drugs and all this kind of stuff. Turns out later they found drugs on him.

[Adam Schafer]

Yeah, he was pedaling on the back. On the back side of it.

[Justin Andrews]

He was dealing.

[Adam Schafer]

He was in the news. He was all over that. He was all over the place. And they were. They were crediting him for like, I want to say like 64.

[Justin Andrews]

He's just taking it. He's taking out his competition. Yeah.

[Adam Schafer]

Yes, that's exactly. That's the article that came out later on. This whole time, we thought he was over here. That's my blog.

[Sal Destefano]

Phoenix Jones.

[Adam Schafer]

Phoenix Jones. Yeah, that's him right there.

[Justin Andrews]

I like him. I know.

[Adam Schafer]

You knew who he was.

[Justin Andrews]

Yes, I do.

[Doug]

What show was it? There was like some documentary that kind of showed some people that were trying to be real life superheroes and he was on there.

[Adam Schafer]

Oh, I know.

[Justin Andrews]

I got. Hey, I got a book.

[Doug]

That was a bummer.

[Justin Andrews]

I got a book for you, Adam. So I was at the.

[Adam Schafer]

For me personally or for Matt?

[Justin Andrews]

No, for your son, actually. You'd probably like. I know Justin would like this. This is something Justin, you know I.

[Adam Schafer]

Don'T like fiction, so.

[Justin Andrews]

Yeah, it's not fiction. It's true. Always. Yeah. No, no, no. It's not fiction. So I was at the park with my kids on Thursdays. I like to go to the park with them and we ran into some friends and this woman that we know and she was with her grandkids. Anyway, she was, started reading them a book. And so my kids are like, I want to see that. So we all went over and we're listening and I couldn't believe they made this book series. It's called who would Win.

[Adam Schafer]

And it's like, oh, my son would love that.

[Justin Andrews]

This is the coolest.

[Adam Schafer]

We play this game in the hot tub.

[Justin Andrews]

I know.

[Adam Schafer]

I throw out a villain or a person and then, then he throws out one. Then we say who would win?

[Justin Andrews]

Okay.

[Doug]

You just look at their powers and you try to match them.

[Justin Andrews]

Okay. This is simulated even cooler than that.

[Adam Schafer]

Okay.

[Justin Andrews]

It's like who would win in a fight? A great white shark or an orca.

[Adam Schafer]

Oh, yeah.

[Justin Andrews]

Or a lion versus a tiger or a grizzly bear versus a polar bear. And it goes in polar bear. It breaks down their strengths, their weaknesses.

[Adam Schafer]

For sure. Somebody with a five year old son wrote that book.

[Justin Andrews]

I am into these books.

[Adam Schafer]

Yeah, yeah, we play that game.

[Justin Andrews]

I, I, as soon as I saw this, I went on, I went on Amazon and I bought all of.

[Doug]

It's called Simulation.

[Justin Andrews]

Who would win?

[Adam Schafer]

Yeah, yeah, I'll definitely.

[Justin Andrews]

Oh, and my son's like, Max, we get. Oh, it's like a wasp versus a hornet.

[Doug]

Well, you've seen that computer program where it's got like all those like people, like thousands of people versus like a gorilla or whatever. Yeah. It's just like, it's stupid. Everybody climb on.

[Justin Andrews]

79 bucks, you get the whole stack.

[Adam Schafer]

I just, I just put it down on my notes. Yeah, no, okay. He would love that. He would. He totally like, you know, you guys tease me because I don't like sc. Scary stuff. Yeah, but I'm.

[Justin Andrews]

What you do.

[Adam Schafer]

But. No, I'm watching, I'm watching. It's, I mean. No, no, no. The, it's the Wednesday, the Netflix series.

[Justin Andrews]

Hold on.

[Doug]

Scary.

[Justin Andrews]

Stop it.

[Adam Schafer]

Well, Katrina said it was scary last night.

[Justin Andrews]

With the girl.

[Adam Schafer]

Yeah. Have you watched it?

[Justin Andrews]

Adam's scary.

[Adam Schafer]

I mean, I didn't think it was very scary either, but she made that comment last night though. She's like, this is so scary for night time to watch this before we go to bed. So she has to watch Seinfeld afterwards.

[Justin Andrews]

You got all your, you got all Your nerve up?

[Adam Schafer]

Yeah, it was like. I was like, yeah, I'm gonna tell.

[Justin Andrews]

The guy you got your blanket.

[Adam Schafer]

I actually, I. I have you guys watched that? It's really good. It's actually. Well, it's very well written.

[Justin Andrews]

I like it. Yeah, I didn't watch part 2. I only watched the first one.

[Adam Schafer]

I'm in. I'm on part two right now and it's really good. Yeah, I watched, I watched the.

[Justin Andrews]

If you want to watch some scary, watch something.

[Adam Schafer]

No, no, no, no, no. That's scary enough for me.

[Justin Andrews]

Huh?

[Adam Schafer]

I mean, there's like crows flying out of people's mouth and zombies eating faces. I mean, that's, that's. Ah, yeah. Come on.

[Justin Andrews]

What's it rated? It's like PG. It's like a 13 year old scary. It is.

[Doug]

It's not. Yeah.

[Adam Schafer]

You're not watching Netflix? Well, yeah, it's not like it's scary enough.

[Justin Andrews]

Did I tell you guys about the movie I watched called Nefarious? Did I tell you guys about this? Did I tell you about that?

[Doug]

Wait, did you watch Midnight Mass?

[Adam Schafer]

No. You guys talked about that? You need to watch Midnight. You guys talked about that? You said that I might like it.

[Justin Andrews]

TV 14. Good job, bro. See you made it.

[Adam Schafer]

Working your way up.

[Justin Andrews]

Wow.

[Adam Schafer]

Can't even be 13. It might be a little 13. It might be like 21 though. I don't know.

[Justin Andrews]

No, no, listen, baby steps. I got to tell you about Nefarious. Did I bring this up on the show already?

[Adam Schafer]

No.

[Justin Andrews]

So I watched this. There was a priest who was being interviewed and he performs exorcism.

[Doug]

So it's like a real life depiction of a demon.

[Adam Schafer]

Right?

[Justin Andrews]

He said, so this. So you know, because you guys know Catholic priests, there are those that actually perform exorcisms. And he said in the interview, he said, are there any movies that actually show what it's really like? And he goes, only one. Only when he goes. In fact, it's so accurate, I can't believe they made it. So of course I watched it. And it is. Oh, no, it's all dialogue. It's all dialogues in the story. I think I told you. There's a story of this. It was a serial killer or this murderer.

[Adam Schafer]

That right there.

[Justin Andrews]

That's it.

[Adam Schafer]

Yeah. I would never watch that just because.

[Justin Andrews]

It looks too bad.

[Adam Schafer]

That covers enough for Keep Me Away right there.

[Justin Andrews]

So that guy right there is this criminal about to get executed and they have to bring in a psychiatrist or psychologist to either confirm or deny that he's crazy. If he's Crazy. He doesn't get the death sentence.

[Adam Schafer]

Oh, my God. The ratings are terrible, Sal.

[Justin Andrews]

No, it was good. I'm telling you, you have.

[Adam Schafer]

You have the worst. It goes like this. You're the worst first, then Justin, and then Doug and I are way separate from you guys as far as, like, our movie ratings.

[Justin Andrews]

You guys would like this.

[Sal Destefano]

So before I watch anything, I do go to Rotten Tomatoes.

[Adam Schafer]

Yeah, right. I go to Rotten Tomatoes too.

[Sal Destefano]

If I just score like this, you.

[Adam Schafer]

Know, way so you can't. I won't even touch it if it.

[Doug]

Doesn'T tell you what to like.

[Justin Andrews]

I get it. Listen, hold on a second. No, no. You'll let me babysit your kid. You trust me more than these Rotten Tomatoes. Trust me. Watch this. Those are two different things. Those are two different things. Trust me.

[Adam Schafer]

I trust you.

[Justin Andrews]

Watch my kids. I know.

[Adam Schafer]

You're making him watch some boring ass tv.

[Justin Andrews]

He's gonna fall asleep.

[Doug]

That's the weird part though, is I really like good movies, but also too, I can enjoy really shitty.

[Sal Destefano]

Oh, you know, I did get 96 for viewers, so I take viewers over critics.

[Justin Andrews]

Told you.

[Adam Schafer]

I'm with that, too. I'm with that.

[Justin Andrews]

So he's getting interviewed and the way he's responding when the demon starts talking and what he says is so. It's so good. Good. It is so good. And it's all dialogue, so don't worry, there's no scary stuff that happens.

[Adam Schafer]

Yeah, nice try. I'll read the Cliff Notes.

[Justin Andrews]

Speaking of movies, dude, I have. I don't want to talk too much. I want to get in trouble. But I have a buddy who's about to. I'll speak vaguely. He's about to do a competition that his wife is opposed to because it takes time away from family and all that stuff. And so he's like, oh, man, she doesn't want me to do it, but I really want to do it. What do I do? So we're talking about it, and so he's decided he's gonna train as if he's gonna do the competition. And then hopefully his wife will change his mind. You know, great strategy. Good plan, dude. So we were talking about this, and then I'm like, you know what you should do is you should sit down with her and say, look, I love you. I respect your opinion's really important to me. The family's most important. I really want to do this. Before you give me your answer, just hear what I'm about to say and then let me know tomorrow type of deal. So that's Kind of my advice. And he's like, I'll try that. And then I remember. I remember that clip from Rocky ii. And I'm like, you're hoping this happens. Do you remember the clip of Rocky.

[Adam Schafer]

Too, where she tells.

[Justin Andrews]

Where she wakes up.

[Adam Schafer]

Yeah.

[Justin Andrews]

From the coma. Yeah. She tells him to win.

[Adam Schafer]

Go.

[Justin Andrews]

Yeah. Best. Best clip ever. Yeah.

[Adam Schafer]

Yeah. That's not happening.

[Justin Andrews]

That's not happening for him. She's gonna come back.

[Adam Schafer]

I think I know who you're talking about too.

[Justin Andrews]

Yeah, you do.

[Adam Schafer]

Yeah. He could skip his competition.

[Justin Andrews]

He's done plenty of competitions. Go be a dad, bro. That sucks, dude. Yeah. I have another friend who just used BPC and thymus and beta for recovery from shoulder surgery.

[Adam Schafer]

Wolverine stack.

[Justin Andrews]

So he. He's not like a super fitness guy or whatever. Just got started getting. Working out, had an injury, got surgery on it, and they had to go in and fix impingement. Bone spur, a little bit of a repair. And he started taking the peptide stack and he's like, reporting to me and he's like, my PT is. Doesn't understand. Yeah. They don't understand how I'm recovering and healing so fast. She's. He's like, it's wild. She's like, I'm doing things that I should only be able to do in about four weeks now. It's crazy.

[Adam Schafer]

I. I don't think it's an exaggeration at all that we've estimated that it's. It cuts the recovery in 50.

[Justin Andrews]

That's what the data.

[Adam Schafer]

And 50 is ridiculous when you think about that.

[Justin Andrews]

In any.

[Adam Schafer]

In any injury, like half the time to recover.

[Justin Andrews]

Six months, three months mainly.

[Doug]

So you could do all of the, you know, active work that needs to be done to strengthen you again. It's like, it allows you to not be in.

[Justin Andrews]

Have you guys seen the animal studies where they'll take a mouse and they'll sever the Achilles and they'll give some of them the BPC and then some not. It's like 40, 50. Faster healing.

[Adam Schafer]

It's so hard for me to, like.

[Justin Andrews]

I know.

[Adam Schafer]

Imagine like that.

[Justin Andrews]

Yeah.

[Adam Schafer]

Like a guy with like little tiny.

[Doug]

Like little tiny razors.

[Adam Schafer]

Like, little tiny hands. You have to have such tiny hands to cut. The key to cut Achilles on.

[Doug]

They're just eating cheese, you know, it's like, perfect.

[Justin Andrews]

Yeah. Mouse is like.

[Adam Schafer]

I know. It takes the. The mouse studies seriously.

[Justin Andrews]

Sometimes the mice get lucky and they get the milestone inhibiting, you know.

[Adam Schafer]

Yeah. Yeah.

[Justin Andrews]

They get all jacked and stuff. Anyway, Justin, we're gonna mention Vori and Since you're wearing their shorts right now, I think we should talk about.

[Adam Schafer]

Those are vori.

[Doug]

My metas. Yeah, these are the meta shorts.

[Justin Andrews]

Yeah, he always wears.

[Doug]

It's kind of like they're like the slacks of the group. Yeah. But yeah, I like. Just because it's still super stretchy.

[Justin Andrews]

You work out in the them? Yeah, you can work out.

[Doug]

People give me grief cuz like. Cuz they look like khaki stuff. Like it's funny. Cuz I'll.

[Adam Schafer]

I'll do like.

[Doug]

I was doing some video, I think, and people. Yeah, great. And khakis and all this. And I'm like, yeah, it's. They're stretchy. They're. It's just the same as like wearing, you know, any kind of gym shows.

[Adam Schafer]

Well, it looks like they. They look like. Because. And could you imagine doing that like in Dockers or something like that?

[Doug]

I would have shredded.

[Adam Schafer]

I would have a whole. Yeah, yeah, that's. They're super stretchy and comfortable.

[Justin Andrews]

Did you wear Dickies when you were in high school? What do you think? Yes. Yeah. You're such a. You're so funny, bro.

[Adam Schafer]

Did I send you the picture?

[Justin Andrews]

You wore Dickies in San Jose in the 90s.

[Doug]

Mountain Cholo dude all the way.

[Justin Andrews]

I was just gonna say either you're either a white dude who skates or you're a cholo. If you wore dickies in the 90s, you wore.

[Doug]

I was like destined to be like a mechanic or.

[Justin Andrews]

You were not a skater. So you were.

[Adam Schafer]

No, nobody wore where I was. I was in a cowboy town, so it was like I did what everybody else didn't do, you know, so it was like, oh, they're doing that. I'll do something else.

[Justin Andrews]

Yeah, but you're like. You're dark too, so they think you were.

[Adam Schafer]

Yeah, yeah, no, I was a bit of. I was a bit of anomaly where I came from for sure. There's only about six of six of us.

[Justin Andrews]

Did you wear. Did you wear Cortez shoes too, with them?

[Adam Schafer]

No, I didn't.

[Justin Andrews]

You didn't go.

[Adam Schafer]

No, I didn't go all in like that. I wore like. I wore like.

[Justin Andrews]

I've seen you button the thing on the top and open.

[Adam Schafer]

Yeah, that was later. Okay. Yeah, that was later. That's. That. That was okay. Later on to do that, not be a gangster. So I went through all kinds. I saw, you know. You know, it's coming back right now. Jenko jeans. I know. I took a picture. I took a picture of a guy in line. Where was that? I was coming out of a concert.

[Doug]

I think, dude, hacky sex has to be back then.

[Justin Andrews]

I mean, let's be honest, we're close. Because now here's what friendly.

[Adam Schafer]

I like that.

[Justin Andrews]

I used to think this is how I know I'm old. There was a lot of ways I.

[Adam Schafer]

Know that you're back in style.

[Justin Andrews]

This is one of. No, I wasn't a style so hip.

[Doug]

The style comes back.

[Justin Andrews]

Listen, here's how I know. When I was a kid, I thought Jenko's looked awesome. Them. I did. Everybody did. Yeah, they look ridiculous. Now I. I see them and I'm going, man, we look dumb.

[Adam Schafer]

Hey, so I'm. I gotta, I gotta sell out.

[Justin Andrews]

You don't even see their shoes.

[Adam Schafer]

I gotta sell out Katrina right now. So Katrina has this girl who does her eyebrows who's like, let's see here, she's 20, like 29 or something like that. So she's quite a bit younger than we are.

[Justin Andrews]

Yeah.

[Adam Schafer]

And you know, could Katrina comes in and she's like, you gotta get these jeans. She's telling Katrina and Katrina's like, nah, I don't know about this. She's like, no, no, trust me, this is what's in style. This and that. And she gets her to buy these jeans and it's like the. They're back to really baggy. Like this super baggy look, even on girls is. Is the look. And she like puts this outfit together. Literally. We put the outfit together, she's put it on, she's wearing. She's like, what do you think? I'm like, no, it's hot. You look great. So we go out to Morgan Hill has like on Friday nights like this, you know, first time we've been to like concert in the park type of deal. It's just packs downtown and we hadn't been, we didn't down there with Jason and Danielle and some of that go hang out. It was the funniest thing ever because we're walking in and I kid you not, at least eight girls walk by and they're wearing the exact same outfit. And the girls were like 16 and 19 years old. So Katrina was like, never get in my way.

[Doug]

I'm in style.

[Justin Andrews]

Yeah.

[Adam Schafer]

You know, she's more embarrassed, dude. She's like, that's too young. She's like, maybe like late 20s, 30s, because she's like, you know, I'll probably passes my 30s and was well, but I don't know what the 16 year olds walking.

[Justin Andrews]

Jessica bought a pair that were kind of like that and she she put them on and she just gave my daughter. She's like, I can't. This is too. It's too young. Yeah. So now my daughter wears them.

[Adam Schafer]

Yeah. Katrina. Katrina rocked it for a minute and then she was just like, yeah, no, I'm not.

[Justin Andrews]

This is. There's a point where you're just like, I'm just gonna dress.

[Adam Schafer]

Is there for girls, for guys, definitely. We can't do that. No, no, no, no.

[Justin Andrews]

Girls.

[Adam Schafer]

Girls can do. Especially if you're. If you still look young. And I think so. I think you. As a, as a, as a. I think she can't. What she can't do is dress like 20 year old slutty.

[Justin Andrews]

That doesn't. That doesn't.

[Adam Schafer]

That doesn't go over well.

[Justin Andrews]

You know what I'm saying?

[Adam Schafer]

But you could be hip. I feel like you could be. I feel like you could be in your. I think you could be.

[Doug]

Window for that.

[Adam Schafer]

A woman in her 40s and be hip.

[Justin Andrews]

Yeah.

[Adam Schafer]

Dress hip. Still slutty. Not so much classy.

[Justin Andrews]

It goes up to classy is what you do.

[Doug]

Unless it's Halloween.

[Justin Andrews]

Unless then.

[Adam Schafer]

No, even then. Even then. I think that.

[Justin Andrews]

I think.

[Adam Schafer]

I think. I think hip is the line. Slutty is where you cross over. And for dudes, you can't even try and look hip. If you're in your 40s.

[Justin Andrews]

That'Ll be really bad. That's.

[Adam Schafer]

No, I can't. Once you, Once you get over 40, it's like all solid colors, all B. Like you can't do. Can't do anything crazy. And if you do, it's all bad.

[Justin Andrews]

No. Yeah.

[Adam Schafer]

Yeah.

[Justin Andrews]

Because of the look that Doug's giving me. I'm going to change top topics. I like. Have you guys seen the guy that held his breath? Getting interesting. Did you see the guy that held his breath for the new world record?

[Adam Schafer]

What is it?

[Doug]

Oh, it's like 29 minutes.

[Justin Andrews]

29 minutes. Wow. He held his breath for Impossible. 20. He beat certain aquatic mammals. Yeah.

[Doug]

Like a manatee or something.

[Justin Andrews]

Yeah, dude, 29 minutes.

[Adam Schafer]

What was the previous record?

[Justin Andrews]

That's a good question. How do you do that for. What is he breathing?

[Adam Schafer]

I remember when. That was when we were kids. That was a big deal to try and do that. I got to a couple minutes. Minutes like I used.

[Justin Andrews]

I would.

[Doug]

How do you not have like an aneurysm or something?

[Justin Andrews]

I actually am really good at that. Yeah, me too. I can hold my breath a lot. A long time. We should try that. You can look at that. What was the, the previous record does it say? No, that's great. Oh, five. Five minutes longer than the previous record.

[Adam Schafer]

So he's got to be able to.

[Doug]

Those free divers, he's got to be.

[Adam Schafer]

Able to calm his heart rate way down. Right. And you got to be able to hold a bunch of your breath, so I imagine you'd hold a bunch. And then you have to be able to calm your heart rate down, like immediately.

[Justin Andrews]

It's got to be that.

[Adam Schafer]

And even then, though, I mean, it's like when you get your heartbeat down to 30 beats and then you're. And your huge breath you take in.

[Justin Andrews]

There's got to be, of course, training and skill.

[Doug]

Every inch of his lungs.

[Justin Andrews]

There's obviously training involved, but there's a genetic component there for sure. So he must have either a large lung capacity, higher, you know, low heart rate. I mean, it's just crazy. Crazy.

[Sal Destefano]

He breathed pure oxygen for 10 minutes before.

[Doug]

Oh, pure oxygen.

[Justin Andrews]

Yeah.

[Sal Destefano]

That is cheating, isn't it?

[Justin Andrews]

Yeah. If I do that, I could do it too. Yeah.

[Doug]

I'm sure anybody could do that.

[Justin Andrews]

Just kidding.

[Adam Schafer]

That's wild.

[Justin Andrews]

That is crazy, right? It's insane. You guys remember the movie Abyss? Do you guys remember that? Where they were breathing the liquid underwater? They never invented that. I thought for sure they'd come up with that with like an oxygen liquid. So you go deep underwater. You don't remember that?

[Adam Schafer]

No, I don't remember that part.

[Justin Andrews]

All right, look, if you want to see if hormone replacement therapy is for you, or if you're interested in peptide therapy and you want to go through doctors, you don't want any third party research, chemical stuff. You want doctors, you want real pharmacies, go to mphormones.com, the doctors there will prescribe the best stuff for you and your goals. Again, it's nphormones.com back to the show.

[Sal Destefano]

First question is from Marciel T. Do you think under desk pedal exercises are good enough to replace walking?

[Justin Andrews]

Okay, so here's why I picked this question. There are, there are things that I have completely changed my mind on in fitness.

[Adam Schafer]

Agreed.

[Justin Andrews]

From one end to the complete other end.

[Adam Schafer]

In the past, I would have laughed at this.

[Justin Andrews]

In the past, I would have laughed so hard if you bought a under the desk pedal thing. Yeah. So you could work on your computer and just move your feet a little bit. And I would have been like, that's dumb. Total waste of time. First off, it doesn't replace walking. Walking has additional benefits that this won't provide. Right. Nonetheless, this will improve insulin sensitivity. Yeah. Fact so it's fidgeting.

[Adam Schafer]

Well, the study came out. All you do is do little. Little calf raises.

[Justin Andrews]

Yes. Yeah.

[Adam Schafer]

So, I mean, this right here.

[Doug]

Yeah.

[Justin Andrews]

They were just doing this and they saw a significant.

[Doug]

I'm always tapping my feet now, ever since.

[Justin Andrews]

Because of that. Really? Because of that?

[Adam Schafer]

Oh, yeah. And there's also studies on people that have little ticks and how many more calories they burn in a day and just total movement. So, no, I'm. I'm a total fan of this walking desk. Our buddy, Brandon Carter, king keto. He's like. This is what he swears by that keeps him in that ridiculous shape 24, 7. Is that he just. He's on that bike three, four times a day.

[Justin Andrews]

He doesn't.

[Adam Schafer]

Yeah. Anytime he gets on his computer, does work calls, he just sits on a bike. He has a little station, and he just. And he's, like, barely moving. But he's pedaling. Yes.

[Justin Andrews]

Just moving. You know, it's funny because, I mean, it increases blood flow, improves concentration.

[Adam Schafer]

I bet if they did a. Facilitates recovery.

[Justin Andrews]

Yep. I bet if they did a study on this, as silly as it sounds, I bet if they did a study on concentration, cognitive performance, productivity, you'd see an improvement. That alone is worth it. But the other part is insulin sensitivity. Just flexing and relaxing muscles improves your body's ability to suck up the sugar in your blood.

[Adam Schafer]

Suck up.

[Doug]

It's a sponge.

[Justin Andrews]

And it's such a. And it doesn't have to be a workout. This is the crazy part. That study that you're talking about is even less than what this is. It was people literally just lifting their heels off the floor for, like, 60. I don't remember how many reps it was, but it wasn't a workout.

[Adam Schafer]

Yeah.

[Justin Andrews]

And they saw this great improvement. So I'm like, a super fan of this. Whereas in the past, I would have said, this is the dumbest waste of time.

[Adam Schafer]

I know. I know. I agree. I agree. I think people that are trying to do little things like this, this is. Especially if you can make this a part of your lifestyle. If you were someone who never did this and you had a desk all day long, and now all of a sudden you do this little pedal, I think that makes a significant difference in.

[Justin Andrews]

The course of a year. Cause all this fat loss, it's not going to cause all this improvement.

[Adam Schafer]

Well, especially if you add a cupcake that you eat every day. You know what I'm saying? Cancel it out.

[Justin Andrews]

But what it is going to do is improve your health. This will improve Your health, it will improve over time. Your health, even if you just did this.

[Doug]

If you're a desk jockey, like, you know, little things like this.

[Justin Andrews]

Definitely. And again, in performance at work, this should improve cognitive performance at work because as you control blood sugar, you also operate better.

[Adam Schafer]

And I think the way stretch, the way this is phrased, I don't think I would use it to replace walking.

[Justin Andrews]

Right.

[Adam Schafer]

I think I would just do it all the time. And then when I can walk extra, I still go for a walk. But. But if it's like it came down to a day where get a chance to walk, but you at least did that, that's definitely better than. Than not.

[Justin Andrews]

Yeah, walking is better. Well, walking uses more muscles, obviously, but you also get up and move. You tend to go outside. You have better digestion because of the posture that you have when you're standing. So it isn't a good, it isn't a replacement. But I agree with you, Adam. Even better thigh master, actually. So it's funny, I got my mom one of these, these little pedal things for when she's sitting down. Yep. Because of this.

[Adam Schafer]

I mean, my sister swears by the walking dust. I mean, that's another option too. Like that.

[Sal Destefano]

Up next question is from Jason Miller, 56. Is it possible to modify any MAPS program to make it an all day workout as you guys have talked about? If so, which ones and how would you do it? I have a home gym and I'm interested in trying it out.

[Justin Andrews]

So the all day workout, we've talked about this a few time on the show. So what this would look like is you would do like a few sets in the morning, you'd wait a couple hours, do another few sets, wait a couple hours, do another few sets. So essentially every two hours or so, you're doing maybe three to five sets of something.

[Doug]

How many exercises like would you.

[Adam Schafer]

You still would do like the whole. Well, what anabolic is you just would spread it out.

[Justin Andrews]

That what the way I would do it with the Maps program is if the exercise calls for three sets, I would do one. So I do one set of everything and then wait a couple hours, do another set of everything. Wait another couple hours doing the set of everything.

[Adam Schafer]

Oh, you wouldn't break it up in body parts like just this?

[Justin Andrews]

No.

[Adam Schafer]

Oh, okay.

[Justin Andrews]

No, because repeating the. This is where I found the value is practicing the same exercise throughout the day. This really weird thing happens. Happens about halfway or three quarters of the way through the day, your strength goes up. It's really weird.

[Adam Schafer]

So in other words, what this would look like maps analog would be a perfect program program for this because it calls for three sets of everything. So you basically would go mass anabolic and you would do one set of each exercise. Come back, come back a couple hours, one set again a couple hours later, come back one more time. And you could actually even probably squeeze a fourth one in if you really wanted to.

[Justin Andrews]

I would love for people to experiment with this and report back. This is super not convenient. This doesn't work for most people. But if you're like, you know, I have an all day thing, I love working out, test it out. It's really remarkable how the body responds.

[Adam Schafer]

I think the mistake that most people would make is to do too much is to try and do three maps anabolic workouts. And it's like, no, that's not the.

[Justin Andrews]

That'll overdo it. Real quick.

[Sal Destefano]

Next question is from Andrew Gervais. Should I change my caloric intake based on lifting days versus non lifting days?

[Justin Andrews]

You know, so you can. And this is how bodybuilders tend to do it. They tend to eat more on the days when they're gonna have the hardest workouts or on the days when they're focusing on a body part that's lagging. This is generally the rule. It's not always the rule, but generally this is what bodybuilders do. I would agree with that. You're probably better having higher calories on the days you're active just to improve your performance, just to give you that better performance.

[Adam Schafer]

So I also like looking at this in the reverse. In other words, if I'm. Yeah, if I had like a, like, okay, everyone knows I enjoy the occasional ice cream treat. This thing which is additional calories in my day, like four days a week.

[Justin Andrews]

At times.

[Adam Schafer]

So what, what I do is like, let's say that's something that's, that's in my freezer right now and it's something that I want. Like if I got a really hard workout in that day, like I'm gonna.

[Justin Andrews]

That's the day you'll eat it.

[Adam Schafer]

That's the day I'll allow something like that. If I missed my workout or didn't have much of a workout at all, like, that's the day I'm gonna. Tomorrow I can have it, you know.

[Justin Andrews]

And so that's really good, behaviorally speaking.

[Adam Schafer]

And it just has worked really well for me. It's. I'm not telling myself, no, I can't have that thing. It's more so, you know, have I earned those additional Calories and also logically going, okay, I train really hard so I know that if I over consume a little bit of calories, some of it's going to get partitioned over to recovery and building muscle. So that's the time I'm going to do that. So I actually like revert like thinking of this in the reverse versus like, oh, today, I mean bodybuilder me thought like the other way. Like bodybuilder me. I'm so planned.

[Justin Andrews]

What days would you have the highest calories?

[Adam Schafer]

So when I was doing back legs. Yeah, big body parts, if I was going to go and that typically deadlifting and squatting is where I feel the most because I was really trying to push deadlift and squat. So the days that I was deadlifting or squatting, I would fuel those days now for that. Made sense because I'm, I'm mapping out every meal. I'm tracking everything in real life today where I'm not measuring, I'm not tracking my weighing, I just go like, hey, I trained really hard today. Like I can enjoy. Or like, let's say Katrina is, is craving a burger and fries. Like if she tells me today when I come home, like, hey, I'm feeling like burger and fries today. What do you feel like? And I'm like, ah, I didn't get a chance to get my lift in today. Let's, let's not do that today. Or let's say I go, oh man, I got a great lift today. Like, yeah, let's go ahead, let's have that. So I've just, that's how I manage that when I'm not tracking is I allow those things that I know that are going to be putting me in a caloric surplus without even tracking. I know it's going to put me in a caloric surplus on days that I know.

[Justin Andrews]

Now that being said, for most people, it's not that big of a deal difference. So what I mean by that is if you're having, if you're struggling eating the right foods and being consistent and getting good sleep, don't pay attention to this. Sometimes people get caught up in the less important things and they sacrifice the more important things. So what, what we're talking about is like you've already checked all the other boxes. Now you can start playing with this a little bit.

[Sal Destefano]

Next question is from Deanna Daily Flow. Have you worked with anyone with hypermobility? I just take my training slow and controlled and I can't move fast or it leads to injury. I'm wondering if There is one program that is best to start with. I do a lot of stability exercises to start each morning to help symmetry.

[Doug]

Starter.

[Adam Schafer]

Yeah, Symmetry with isometrics.

[Justin Andrews]

Oh, the isometrics and symmetry.

[Adam Schafer]

Yeah.

[Justin Andrews]

But starter would be also. Would also be a good.

[Doug]

Just for the. Yeah. Stability training.

[Justin Andrews]

Have you guys. Do you guys remember the first time you worked with the hypermobility? How weird.

[Adam Schafer]

Had a handful. I had a handful my. My entire career. Yeah, I know. They're. They're crazy to watch. Watch them squat and, like, legs all kind of wobble and go drop all the way to super low.

[Justin Andrews]

Like. No, super, super crazy all over the place. Yeah. So your. Your flexibility, the. The ability of your muscles to stretch and extend is controlled by your central nervous system. So hypermobility is when the central nervous system, for whatever reason, isn't stabilizing you very well. So you're like, hyper flexible. Like, I had. I remember one woman I trained, trained. One of the first people I trained with hypermobility. She could be in any position. You could, like, bend herself in any position. But she was also weak, which caused instability. And this was a bit of a learning curve for me. One of the things that was effective was isometrics, because there is no movement. There's just tension. And the second thing I did is I limited the range of motion. This is something you almost never do with a client. You almost never limit a range of motion if someone can reach it. But with her, I would have her squat to parallel.

[Adam Schafer]

Yeah.

[Doug]

Straight 90s.

[Justin Andrews]

That's it.

[Doug]

That's where I actually would stay.

[Justin Andrews]

I would stop everything, anything far short of her range of motion, and we would pause the reps. So for this person here, you're gonna. You're gonna do, you know, you're gonna do shorter reps. You're gonna pause at the bottom, pause at the top. You're not going to move quickly. In fact, hypermobility and power is a bad combination. You're asking for injury and. And you're literally limiting your range of motion. So if you hear us talk about, like, full range of motion, full squats, like full shoulder press, this is not for you. For you. It's like when you're doing your shoulder press, you're stopping at your nose. When you're doing your bench press, you're not going all the way down to your chest. When you're doing your squat, you're stopping at 90 and you're holding that bottom position and creating tension.

[Doug]

You need to create more intrinsic tension.

[Justin Andrews]

That's right.

[Doug]

That's the goal.

[Justin Andrews]

And that helps improve stability and mobility. And if you get and it's time to go lower only when you start to master those ranges of motion. But it can take a while. Hypermobility also is correlated with with a challenge in getting stronger. Getting stronger while you're hypermobile is very difficult because of the CNS signal. Look, if you like the show, come find us on Instagram. You can find us at mindpump Media. We'll see you there.

[Sal Destefano]

Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB super [e-mail] the RGB 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 [e-mail] if you enjoy this show, please share the love by leaving us a five star rating and review on itunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.