2718: Should You Train Like an Athlete?

Summary

Mind Pump: Raw Fitness Truth – Episode 2718

Should You Train Like an Athlete?

Date: October 31, 2025
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

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Episode Overview

In this episode, the Mind Pump team dives deep into the question: "Should you train like an athlete?" Drawing from personal experience and decades of coaching, they explore the necessity of maintaining athletic skills throughout life, the crucial distinction between fitness and skill, and practical strategies for integrating "athletic" movements into everyday routines. Notably, the hosts reflect on how skill loss sneaks up with age—even in dedicated gym-goers—and why everyone (not just athletes) should preserve fundamental movement skills like running, jumping, and reacting.

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Key Discussion Points & Insights

1. Athletic Skills vs. General Fitness ([03:27]–[10:52])

• Skill Atrophy Despite Fitness:

  • Adam shares that despite being strong and fit, simply trying to run felt "awkward" and unnatural after years of not practicing it.

    “I wouldn’t call it a sprint… every step felt like I had concrete shoes on… You go to do it, and you go, ‘Oh, wow.’” — Adam ([05:42])

  • Justin and Adam both emphasize how easy it is to "divorce" skill practice from the routine of strength and stamina-focused gym work, leading to loss of basic movement proficiency.

• The Nervous System and Practice:

  • Sal points out that losing the skill for a movement happens neurologically—just like muscle atrophy, unpracticed movement patterns fade:

    “If you don’t practice running, you lose the ability to run… It’s awkward. It feels like, ‘What am I doing?’” — Sal ([07:38])

2. Skills Everyone Should Maintain ([09:01]–[12:03])

• Running, Jumping, Throwing:

  • The hosts agree these are non-negotiables—lose them and daily life gets harder.
  • Sal shares,

    “What skills do you want to maintain for the rest of your life? That’s the question you need to ask… Implement some of that training in your workout routine.” ([09:01])

• Practical Dad Hacks:

  • Justin mentions inventing movement "cheats" as a parent—like pretending to be a zombie so he can walk instead of run—and how this reveals hidden skill loss.

3. Reintroducing Athletic Movements Safely ([12:03]–[14:04])

• Slow, Intentional Progression:

  • Both Adam and Justin stress the need to “re-acclimate” gradually: walk, then lightly jog, before advancing.

    “I’m not going to just get on the treadmill and see how far I can run… I haven’t done any of this.” — Adam ([12:55])

• Mobility/Movement Preparation:

  • Justin details how he re-trains lost skills with slow, methodical mobility work before even attempting things like acceleration or lateral movements.

4. Aging, Skill Loss & Its Consequences ([13:43]–[16:30])

• Medical Community Observations:

  • Justin draws a parallel to elderly patients: using canes/walkers leads to faster decline in balance/mobility because the skill is no longer practiced.
  • Reference is made to Okinawa:

    “People in their 90s are still every meal sitting on the floor and standing up. As a result, they stay much more mobile…” — Justin ([14:47])

• Importance of "Getting Up":

  • Adam urges listeners not to lose simple skills like rising from the floor without hands (e.g., via the Turkish get-up):

    “Don’t lose this skill… Once it’s gone and you can’t do it, [it’s] so hard to get that back.” ([15:26])

5. Fitness vs. Skill — Avoiding the Trap ([16:30]–[18:46])

• Muscle Bound Myth:

  • Only training the same movements (e.g., bodybuilding) leads to decreased real-world movement capacity.
  • Sal warns,

    “Not being able to run… will eventually impact your ability to squat, even if you practice squats.” ([18:35])

• Integrating Skill Practice:

  • Don’t aim for “workouts” but rather small, frequent “skill practices.”

    “You don’t do them to work out… just to practice the skill.” — Justin ([18:46])

6. Practical Implementation and Progression ([19:07]–[21:29])

• Adam’s Approach:

  • He describes how he’ll layer in jogging in increments, progressing toward maintaining a solid mile time via incremental adaptation, not fatigue:

    “The method… is to always stay below fatigue and edge on the side of caution first.” ([20:02])

• For Coaches/Older Adults:

  • Adam and Justin reflect on working with older or deconditioned clients: loss of skill, not just strength, is why falls and awkward movements happen:

    “It’s literally their body doesn’t know what to do… It’s easier to practice it a little bit now and not have to go back and regain it.” ([22:09])

7. Injury and Everyday Reality ([22:31]–[26:08])

• Everyday Situations:

  • Adam and Justin share recent near-fall experiences, stressing how losing the ability to react is a dangerous, common result of neglecting athletic skill.

• Programming Wisdom:

  • Justin:

    “Fitness is the foundation… Above that is skill. You can have lots of fitness and poor skill and actually cause yourself problems.” ([24:12])

  • Both acknowledge the need for stability/mobility training, not just classic strength work—even if it doesn’t seem to make your "biceps look better." ([25:27])

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Notable Quotes & Memorable Moments

• On skill atrophy:

  “I can barbell squat 350… Why do I need to work on windmills and stability? But it’s like if you don’t do that, then sometimes…” — Adam ([25:29])

• On losing basic skills:

  “You never forget how to ride a bike—that’s actually not true… It’s uncomfortable if you haven’t done it in a long time.” — Justin ([11:01])

• On vulnerability in coaching and life:

  “Vulnerability encourages vulnerability… Your friendship’s only as deep as the vulnerability you expose to each other.” — Sal ([64:11], [65:04])

• On positive lifestyle legacies:

  “Researchers found offspring of exercised fathers had superior endurance and metabolic profiles—these benefits persisted even when the offspring themselves didn’t exercise!” — Justin ([26:21])

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Timestamps for Key Segments

• [03:27]: Should Everyone Train Like an Athlete?
• [05:41]: Realization of Skill Loss on a Simple Treadmill Jog
• [09:01]: Why Losing Skill Hurts More Than Losing Strength
• [14:47]: Okinawan Longevity: Living without Chairs = Lifelong Mobility
• [16:30]: Fitness vs. Skill: Bodybuilders & the "Muscle Bound" Myth
• [22:09]: Age-Related Loss of Balance & Reaction: The “Tip-over” Phenomenon
• [24:12]: Why Fitness Alone Isn't Enough
• [25:27]: Programming for Real-World Movement, Not Just Aesthetics
• [65:04]: Vulnerability Builds Deeper Coaching—and Life—Relationships

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Listener Q&A Highlights (60:26 onward)

1. Lessons Learned in Fitness Industry

• Empathy, appreciation for individuality, and the power of vulnerability ([60:26]–[66:21]).

2. Sticking with a Program Phase vs. Moving On

• Change phase before plateau for continuous progression and to prevent overuse/injuries.

3. Best Routine for 36-Year-Old Female with Osteopenia

• Focus on strength/resistance training, adequate calorie/protein intake, and not overtraining.

4. Best Stretches for Sciatic Issues

• Pigeon pose, seated glute stretches, using a foam roller on piriformis—see Mind Pump TV on YouTube for demos.

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Mind Pump’s Takeaway on Training Like an Athlete

• Don’t consider the ability to run, jump, react, and get up off the floor as “athlete-only” skills.
• Preserving athletic skills is essential for life quality, injury prevention, and aging well—muscles and strength aren’t enough!
• Layer skill practice into your current routine in small, sustainable bouts—don’t let your nervous system forget how to move naturally.
• For coaches: weaving skill and mobility into client programs is key, no matter their training level or age.

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Find Mind Pump:
Instagram: @mindpumpmedia

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Transcript

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[Adam Schafer]

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[Justin Andrews]

Mind Pump Mind Pump with your hosts.

[Sal DeStefano]

Sal Destefano, Adam Schaefer and Justin Andrews.

[Justin Andrews]

You just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode we answered listeners questions. People went to Instagram, Mind Pump Media posts some questions and we picked four of them. But this was after the intro. The Intro today was 58 minutes long. That's where we talk about fat loss and muscle gain. We talk about current events, family life. It's a good time. By the way, this episode is brought to you by some sponsors. The first one is Vuori. They make the best athleisure wear you'll find anywhere. Go check them out and get a discount. Go to vuoriclothing.com mindpump that link will get you 20% off. This episode is also brought to you by Butcherbox. They deliver high quality meats to your door. Grass fed meat crate free pork and chicken wild caught fish to your door at great prices. Go check them out. Go to butcherbox.com mindpump New users will get their choice of a whole turkey in their first box or a ham in their first box or ground beef in every box for the lifetime of their subscription. Again, splutcherbox.com mindpump also two days left for the 50% off sale on maps. GLP1 this is a workout program with diet advice, supplement advice and lifestyle advice for people who are using Ozempic, Wegovy, Semaglutide, Tirzepatide. If you're using a GLP1, you want to get the most fat loss, but you want to keep your Muscle. Go to maps glp1.com, use the code GLP50 to get it for half off. All right, real quick.

[Mike]

If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs or training gear [e-mail] I'm talking right now. Hit, pause, hit head on over to my pumpstore.com that's it. Enjoy the rest of the show.

[Justin Andrews]

All right, exercise. It's good for you. Builds muscle, burns body fat. It definitely contributes to longevity and better health. But what about athletic training? What about workouts that help you develop athletic skill? Does everybody need to include this or only people who want to play sports on the weekend. We're going to talk about that today. Athletic training. Does everybody need to do it? Let's do it.

[Mike]

Only if you're cool.

[Adam Schafer]

I know Justin's gonna say, I feel like you caught me running yesterday.

[Justin Andrews]

Well, this was, this was actually, or.

[Adam Schafer]

Should I say attempting to.

[Justin Andrews]

Hey, this was inspired by the story you told me because I went through. Tell first tell everybody what you were saying cuz I had similar experience. Oh.

[Adam Schafer]

So okay. Admittedly, right? And we go through this all the time where we have good conversation and dialogue about something and we go, I go, you know what? Like I've, I've neglected that long enough or that's something I need to include in my routine. And there's been a whole host of things since we've been doing this show for 10 years. You know, from windmills to specific mobility drills to better assessments to deeper, I mean, you name it, we all go through this, right? And lately a lot of the talk around just endurance, stamina and just athleticism. And it's really been an afterthought in my training for quite some time and for, for sure the longest period of my life. And I'm like, you know, I need to, I need to incorporate now through my, the last experience of so many injuries. I'm like, okay, I need to like ease my way in. So I'm not like I'm gonna go out and go run some miles around again. I'm like, you know what, I'm go for a walk on the treadmill tomorrow or yesterday. Right.

[Mike]

Turn into a trot and then, and.

[Adam Schafer]

Then I'm gonna jog a few times just to get re acclimated and start the adaptations process.

[Justin Andrews]

Right? Yep.

[Adam Schafer]

And so basically I did a 30 minute walk and at every, I don't know, seven minute mark or so, I did a nice little 30 second to a minute long, you know, jog that turn, do a little bit faster jog. I wouldn't call it a sprint, but somewhere in between and prancing just, I, I mean I never in my life have I ever found myself concentrating so much on, on running to the point where I had, you know, David Weck, he does the like, I'm gonna get.

[Mike]

You some of those.

[Adam Schafer]

I kid you not like I'm doing it in my head step and watching my feet, just concentrating and every step felt like I had concrete shoes on. And I was like, oh my God, how wild is that? And how quickly you can feel like you're a healthy fit person. Because I still would consider myself that maybe not peak shape me, but definitely I still strength train. I'm still still stronger than the average guy. I still keep my body fat percentage in check and eat a good diet, exercise regularly. And you know, you, you, you consider fit in my head because I come from an athletic background as a kid and even in my young adulthood, I still think of myself that way. But then the reality is I go to do something like that, I'm like, oh no, I did. I completely have lost years in between.

[Mike]

It's just like, it's, it's really wild.

[Adam Schafer]

Atrophies like crazy.

[Mike]

You don't have that skill right now.

[Justin Andrews]

It's easy. You, you hit the nail on the head. Justin. This, I fall into this trap all the time. What we've done or what a lot of us do, A lot of us, and I say us is like people who work out. So, and what does that look like for a lot of people? You go to the gym, you Work out a few days a week, you take your steps. So you've got good fit, you've got good health and fitness in sense of. You've got some stamina, you've got some strength and you feel good and there's nothing wrong with it. That's good. But what we've done is we've divorced that from skill. So there's. I have decent stamina and I have decent strength, but because I stopped practicing this particular movement pattern, I lost the skill. And this is what I fall into all the time. So, you know, you may have the stamina to run a mile, but if you don't practice running, you lose the ability to run. And what it feels like. You explained it very well. Awkward. It feels like, what am I doing?

[Mike]

The leg strength. You know, you got the power. You can actually, like, recruit the muscle in terms of, like, being able to generate that type of movement. But actually, you know, having that all sequenced correctly and fire at the right timing and all that, that requires practice, dedication.

[Adam Schafer]

It's so funny to think that, you know, in my mid-40s, I can, you know, very easily, even decondition me, can get underneath a barbell back squat and put 225 on my back and organize my muscles to move that weight.

[Justin Andrews]

Yeah.

[Adam Schafer]

With no problem, no fear, no awkwardness whatsoever. But doing something as fundamentally as running just my own body weight and for a short period of time now feels awkward. Like, wild. To feel that transition in my life and realize, like, wow, like. And I know we talked about this with Joe DeFranco. I remember we had a great conversation with him about, you know, things like, you know, jump boxes and things and why we should do that even as we age. And, you know, it was a great comment. Another one of those times where I went on a kick of doing stuff like that afterwards. But to feel awkward running, I'm not sure I can recall a moment in my life, another moment in my life where I took off to run and generally felt awkward. I mean, I feel like that was such an ingrained skill for so many decades in my life.

[Justin Andrews]

Yeah.

[Adam Schafer]

That you go to do it and you go, oh, wow.

[Justin Andrews]

This is. And this is, I think, the key why everybody should train, you know, quote unquote, just oversimplified. Like an athlete, I think there are fundamental skills you just don't want your body to forget. Right. Because what happens, just like, because we look at muscle, we think, okay, muscle is the machinery that causes movement, which is true. But muscle, the way that it functions is controlled by your central nervous system and your brain. And when you stop practicing a movement pattern or a skill, your brain atrophies or eliminates that skill. Just like if you stopped moving a muscle, it would atrophy. If I stopped using my legs, my legs would get weak. If I stopped practicing walking, I could strength train all the time. I could have strong legs. If I stopped walking for 10 years, but worked out my legs when I went to go walk 10 years from now, it would feel strange and awkward. So the question is, what skills do you want to maintain for the rest of your life? I think that's the question you need to ask yourself and then implement some of that training in your workout routine. And I can think of a few. I can think of a few that I personally now feel awkward doing because I don't practice them. Running is one of them. I think jumping is definitely another one. Throwing is another one. And I go to throw things with my kid, and I used to have a great arm when I was a teenager. In my 20s, I could whip a ball. I got a terrible arm now, dude.

[Mike]

I just went through that in a hack. Which again, if we're going to talk about this as, like, maintaining a skill, probably not, you know, a great solution. But because my son got into lacrosse, you have a stick, and like, I always used to throw the ball for my dogs. And then my arm, after a while, like, oh, my God, my shoulder would kill me. And so I started throwing it with this netted stick. And it's just like, goes way further, way less effort. I'm like, oh, my God, this is so much better.

[Adam Schafer]

Put me out of my misery, though. You see me throw something like this, you know. Oh, yeah, short arm, it, push the ball forward. Oh, God, put me out of my misery. Yeah, I think it's so true.

[Justin Andrews]

I think it's important, though, like, maybe, you know, right. They say you never forget how to ride a bike. That's actually not true. Yeah, you might not fall off, but if you haven't ridden a bike a long time, you know how it feels when you get back on one. I think it's important to practice all these different things because your body forgets how to do them. And forgetting how to jump and losing the skill of jumping is strange. Yeah. Like, you go to jump and you suddenly hit the ground, and it's almost like your legs are stiff before you hit the ground. It's like tongue. It's like, oh, what is going on? Having kids, by the way, having little kids at the. At my age, Because I, you know, I had my, my second set of children in older age. It really reveals things to me like, you know, and I do the dad hack thing all the time, which a lot of dads do, because that's, you know, we like to make things easier. But, you know, if I'm chasing on the playground, it's like, well, I'm going to be a zombie because I know if I run, I'm going to pretend to be a zombie because they walk and they're slow because if I run, it starts to feel quite strange. So implementing these things, I mean, I literally had this thought, Adam, I'm like, I'm going to start practicing some of these skills. Not for fitness. It's not necessarily because I need more endurance and stamina.

[Mike]

Well, over the years I've been a lot more methodical about if it's been a long period of time, like how I start implementing and reintroducing a lot of the movements. And again, I had mentioned when I was at practice and I was just like in the bleachers kind of watching my son do his thing. Like, I just started to work on my extension and I'm like doing, you know, heel raises and I'm, you know, moving laterally and I'm rotating and twisting. All these mobility type movements, like very slow, methodical, just getting my, myself like organized in these poses and everything. Because it's like I don't recognize those like as quickly as I used to. It's not something that's like familiar anymore. When it's not familiar, it's like the reintroduction and it's like owning that position. But then now we can start adding acceleration because if you just jump to acceleration. Oh my God.

[Adam Schafer]

Oh, that's, that's the greatest realization that I've had is that for the longest time, because it's not like there hasn't been periods of time in, in my past, in my say 20s and 30s, where maybe I didn't run for a little bit or I didn't play basketball for a little bit, or I didn't do wake one of these things. But then I could literally just reintroduce it and just, you know, maybe not go 100 intensity, but reintroduce it. And then I'm like right back where I have to be very methodical about it. To your point, it's like, like even the thought yesterday was like, I'm not going to just get on the treadmill and just see how far I can run. I was like, I'm going to walk. And then I'm have these little 30 second. I started with 30 second, then they turned into like one minute bouts of a, you know, pretty easy jogs, slight run and you know, and definitely felt like I could do more, but I'm like, I haven't done any of this. I'm going to just let me see what my body feels like tomorrow because I could feel, feel just the impact.

[Justin Andrews]

Even, you know, the best evidence of, of what we're talking about is when you look at the medical community knows this. When they're dealing with older populations, they know that when they take somebody who's, let's say, starting to lose their balance that when they move them to a cane that they start to progressively get worse with their balance. They know like once we go here, your ability to walk without it's going to get much lower.

[Mike]

So there's a new appendage that they're leaning on.

[Justin Andrews]

And then when we go from there, we're going to go to a walker. And then we know once we go to a walker it's going to get even worse. And so what the thought process used to be was let's use this as soon as possible. Now when you talk to healthcare professionals, they're like, let's see if we can figure out a way to keep you from using this. Because I know once you use this, you're gonna decline quite quickly. One of my favorite populations to look at for this is in Okinawa. In Okinawa, they have an aging, they have an aging population and they have really, really good health over there. It's one of those areas that we call blue zones. I know that's contested, but people do very well there in old age. And in many of the traditional homes in Okinawa, there is no, there is.

[Adam Schafer]

No chairs on the ground, right?

[Justin Andrews]

There's no chairs.

[Adam Schafer]

Yeah.

[Justin Andrews]

And so people in their 90s are still in, you know, traditional Japanese, Okinawan home, the dining tables on the floor and you sit on the floor. And so these people into their 90s are still, every meal sitting on the floor and standing up. As a result, they stay much more mobile and they maintain that ability. By the way, you, you're, if you're in your 40s and you haven't sat on the floor in a long time, you know how uncomfortable it is to suddenly have to sit on the floor. You've lost that ability.

[Adam Schafer]

This is why one of my favorite things to introduce to clients that were even in their 40s was just simply like Turkish get ups or teaching them how to get up with no hands from the floor.

[Justin Andrews]

Yeah.

[Adam Schafer]

And like tell and I would, I'd have that conversation with my clients. Like, listen, of all the things I'm gonna teach you, all kinds of stuff that's going to be good for you, but don't lose this skill. Like, keep. Just challenge yourself occasionally to do this. Because once it's gone and you can't do it so hard to work, to put the work in to get that back, it's not as impossible. But like the analogy with the cane, it's like once you cross over and you become dependent on not the ability to do those things like that. This is my worry about the, the last quality we did when I brought up the AI legs, you know, the.

[Justin Andrews]

Oh, yeah.

[Mike]

Oh yeah.

[Adam Schafer]

Because I mean, a tool like that, for somebody who struggles, needs a cane, and then you could just bolt on this immediate dependency. I mean, and then the, the atrophy of that will be even faster. I mean, it's literally taking all the strength out of an effort, out of moving the legs and just, okay, I'll just defer to this thing. And so, as crazy as it may sound, the future, I bet we see a ton of people that lose the ability to walk that will just be. Just have these exoskeletons walking around. And what we'll see is it'll at first be very advanced age, and then before you know it, it'll be people younger and younger and younger.

[Justin Andrews]

Well, it's just important to understand that there's, there's fitness, so strength, mobility, stamina, and then their skill. And they're not necessarily the same. They definitely, they definitely communicate with each other, right? Yeah, you got to have fit. You know, being strong and mobile and having stamina contributes greatly to your ability to do different skills. So I'm not saying that that's not important, but practicing those skills is just as important. In other words, if you go to the gym to maintain your fitness and health and you do, let's say you pick from 20 exercises and it rotate. That's a lot. That's a lot of strength training that most people don't even go 20 strength training exercise. Let's say you did that and you always did that. Over time, your abilities would shrink, shrink, shrink, shrink to where those abilities that you practice, those 20 exercises and things similar to that are all you can really do. Well, anything that's outside of that, you start to lose that ability. This is where the muscle bound myth came from, where you get bodybuilders who are very muscular, who don't have good movement because they train just sagittal, plain beings, very specific. So now, now to the person who's just interested because we may be, you know, someone may be listening who's fit, wants to look good and they're 30, this is not really a concern of theirs right now. One thing to keep in mind is you're losing these skills will eventually impede your ability to develop your body because your body's only ever going to be as good as it needs to be and it'll actually challenge it. In fact, it'll start to bump up against what you practice because you lose these other abilities. In other words, not being able to run. Does it impact your ability to squat even if you practice squats? Eventually it will. Eventually it will because there is, there is some crossover there. So yeah, this is like, this for me is a topic I've been thinking about because I'm like, I want to improve my stamina. And so I immediately went to fitness mind, which is what's the easiest thing I can do to build stamina. Like more reps or either more reps or I could get on like a bike, right. I could use like an assault bike.

[Mike]

Right? Easy.

[Justin Andrews]

A little more low impact. Yeah, easy. Get on the drive. I'm going to get lots of stamina. But then I'm like, you know what, it's not going to help me run better.

[Adam Schafer]

Yeah, you'll lose that skill.

[Justin Andrews]

Yeah, I need to practice, I need to be able to practice running. And now so somebody who's working out a lot, they're like, how do I add this to my routine? I'm already training really hard. I don't want a competing signals, I don't want this and that. You don't do them to work out, you do them just to practice the skills. So the running isn't like I'm going for a run to work out. Yeah, it's like I'm going to practice running, I mean a little bit every day just to practice.

[Adam Schafer]

I'll tell you my goal. My, my goal and the, the, the method behind the madness of like how, how I started that Yesterday was like 100%. I could have done more, but again it's like I haven't. So why. So I'll start with just those little, you know, it's a 30 minute walk with these little intermittent, you know, one minute jogs and then I'll get to a place where that, those one minute jogs get pretty easy and then I'll start pairing them into two minute jogs and then eventually what it'll be is I'll start to work on my mile time. You know, the first time I run the mile, it'll be, you know, a slow mile. Probably let it be 9, 10 minutes to finish the mile and then I'll try and increase that. And then over the course of, I don't know, a couple months, I'll have got my mile time now. And then as long as I, you know, you know, maybe bi weekly interrupt or start one of my workouts with a 1 mile run then. And maintain that, I should be able to maintain a decent mild time by, by doing that and then I should be able to keep that skill. Like that's the top.

[Justin Andrews]

And so you're basically training it. Like, I'm not doing this to fatigue. I'm just trying to be comfortable.

[Adam Schafer]

That's right. I don't even, I'm not even coming close to fatigue. Like even that. I, I mean, I was making fun of myself, like going like how awkward it was and this and that. But I mean, I, I know like my discipline, my ability to push through something and like I totally could have kept going. In fact, what, what I'm most proud about is I actually feel really good today. I mean, I trained legs and then I went for a walk, slash, jog, run, whatever, and I feel good.

[Justin Andrews]

It was appropriate.

[Adam Schafer]

Yeah, it was appropriate. And so to me, and that's where I've gotten with my, you know, gauging my intensity and, and how much I push is like, I want to feel that I did it and I want to start to send the signal and adapt to getting better at it. But I also don't want to like, pay for it the next day where I'm like, oh gosh. Then I'm just, why? If I'm trying to improve the skill, then I want to take it before fatigue. I want to go, I want to always stay below that. And I'd rather edge on the side of caution first, then go. Like, I could definitely do more, you know, and push that. And as crazy as that sounds, it's actually difficult to do. Especially from a bunch of guys that work out or say they come from an athletic background is the competitor in me is like, let's see what I can do mild time right now. You know what I'm saying? It's like, okay, that's not necessary. So yesterday was actually for me a really big accomplishment. Not in what I did, but what I didn't do, you know, because past me would have got inspired to do something like that. And then I would have gotten after it right away. Which is just ridiculous. Yeah, that's how you approach it.

[Justin Andrews]

You know, this makes me think of too is, you know, when I, when I would train a lot of clients that towards the back half of my career, I started training people that like 60s and above, I had a decent amount of clients, many of them referred by doctors that I trained. And when you see. And people have elderly people in the family. Know what I'm talking about? If you ever see someone in the age group who's deconditioned. Average, let's say the average 67 year old or 70 year old. If you've ever seen them fall, it's. You see their body stiffen up, they can't catch themselves and they tip over.

[Mike]

Locks up.

[Justin Andrews]

Yes, they tip over. Like if you hit, like if you cut a tree and it just goes over. What's happened is they've, they've lost the skill of being able to react.

[Adam Schafer]

Yeah.

[Justin Andrews]

And so it's literally their body doesn't know what to do. And so they just lock up and boom, hit the ground. And so this is an important thing to practice. And it's easier, I'll say this to someone young listening to. Right. Right now, it's easier to practice it a little bit now and not have to go back and regain it. So you're better off just practicing a little bit than you are waiting until.

[Adam Schafer]

You'Re like, oh, have you guys had moments? I just, I mean, part of this motivation for me too is not just the conversation we had, but not that long ago I had a situation where I had just got the cars detailed and I'm parking in my garage and my garage floor is epoxied, so it's very sleek. And just from the wet tires going on there, it left this. Just this light residue. And when I stepped out of the car, I slipped and I caught myself. But the way I caught myself was like, it felt like I was.

[Justin Andrews]

Yeah.

[Adam Schafer]

Oh yeah. And it was like this close. That. That could have went bad. And because of my reaction time where I, you know, when I was 20, I would have been like, no big deal. Where it was like, it's, it like startled me enough to be like, that could have went really bad. Just getting out of my car, like, that's embarrassing. And so there's this part of me that's just like, you know, and I don't practice that I'm not practicing. I'm not challenging stability and things like that enough. And I will lose that skill if I Don't. If I'm not intentional about programming.

[Justin Andrews]

I told you that happened to me this day. I was coming downstairs, I have my socks on, and, you know, we have a wood floor. And I slipped and I went into the other room. So my wife was down the hall. All she saw me was slipping, going to the other room.

[Mike]

She thought I was this, like, risky business.

[Justin Andrews]

Yeah, dude. She said, no, it didn't look cool. She thought I. She thought I hit the deck. Oh, my God. Because the way I felt now, I caught myself.

[Adam Schafer]

Yeah.

[Justin Andrews]

In fact, I was proud that I caught myself because the way it felt is like, what you're saying. That was miraculous.

[Adam Schafer]

Yeah, yeah, yeah. I was like, I get a little.

[Justin Andrews]

A little bit more to the left.

[Adam Schafer]

Or whatever, but, you know, it makes you go like, oh, this is how these happen.

[Justin Andrews]

That's right.

[Adam Schafer]

This is. This. It's like. And. And I think it's very eye opening when. When I consider myself a health or fitness person.

[Justin Andrews]

This is what it looks like. Fitness is the foundation. So. And strength is the foundation of that. So when. When you're somebody who needs to build your balance, if you really do have balance issues, like, if I had somebody who's 7 years old with balance issues, I would start with strength. Getting stronger improves balance. So that's the base. So the base is fitness. Above that is skill. So you can have lots of fitness and poor skill and actually cause yourself problems. That's what we're talking about.

[Adam Schafer]

Oh, yeah.

[Justin Andrews]

You don't want to divorce the two, in other words.

[Adam Schafer]

No, I just.

[Justin Andrews]

We.

[Adam Schafer]

We went to a concert. Not a concert, but a comedy show two nights ago, and, you know, picked my buddy up, who's young, fit, strong like us, squats heavy, deadlifts heavy, does all things, and threw his back out doing some little things.

[Justin Andrews]

What was he doing?

[Adam Schafer]

Nothing. He was doing something. So, like, he picked up. Yeah, he picked like one of his toys up from his kids or something and he locked up and seized.

[Justin Andrews]

Oh, that sucks.

[Adam Schafer]

You know, and. And was. And he's like, you know, frustrated because, again.

[Justin Andrews]

Because he's fit.

[Adam Schafer]

Yeah, he's fit and he's strong. Like, I mean, he's not an out of shape guy. But again, we're at an. And I was explaining this. We're at an age now where there are very specific skills that you got to incorporate into your training that you just don't think about.

[Justin Andrews]

Totally.

[Adam Schafer]

This is an example of, like, windmills and stability training. It's like, it seems so whatever. It's like, oh, I can barbell back squat 350.

[Justin Andrews]

That's not gonna make my biceps look better. Yeah.

[Adam Schafer]

And I'm already strong. Why do I need to work? But it's like if you don't do that, then sometimes. And I remember that training clients, it was always like that. I remember like this was the next, I don't know. Level of me being a better trainer was recognizing how important it was that I program stuff like this into their training programs. Because I would get these people really fit looking.

[Justin Andrews]

Yes.

[Adam Schafer]

You know, and strong.

[Justin Andrews]

And they'd pick up a shot and.

[Adam Schafer]

Then they would get injured. And then I'm like, man, that's, that's on me. You know what I'm saying? Like my, my client. And they would look at you like baffled, like, I can't believe I hurt my back picking up the shampoo bottle or reaching back.

[Justin Andrews]

You feel like an idiot. Yeah.

[Adam Schafer]

It's like, yeah, shame on me for not training those skills.

[Justin Andrews]

All right, speaking of dads and working out and stuff, there's. Did you see the study that talks. That studied how a father's fitness level or exercise habits impacts his sperm, which then impacts his future children?

[Adam Schafer]

Really?

[Justin Andrews]

Did you guys see this? Okay, so this was a huge study. And what they did. Yes. So researchers from Nanjing University found that the offspring of exercised fathers had superior endurance and metabolic profiles. This was published in Cell Metabolism. It showed that these benefits persisted even when the offspring themselves didn't exercise.

[Adam Schafer]

So, okay, this, you, I brought this up to you when you first had a kid with Jessica.

[Justin Andrews]

Yeah.

[Adam Schafer]

And I know you attributed like all the genetic factors, all the great genetics over to Jessica because of our, our genetics. Similar. But you have done so much for so long. I think this is just another, another study that supports what I, What I think is that I, because I can't remember what I shared with you when I had read something that basically said the same thing, that our training actually starts to impact like our genes that we sell. Yeah. It reprograms it. And so 20 year old me having a kid is the, the outcome is going to be different than 40 year old, you know, trained Adam for 20 years having a kid. And I think that makes, I think it made a difference.

[Justin Andrews]

It does. So it makes sense.

[Mike]

It's trippy to think about that.

[Justin Andrews]

It makes sense if your sperm and the egg is preparing the baby for what environment they may encounter.

[Mike]

So you're looking at breast milk, how that changes based on chemistry of like what's necessary or whatever the environments, you know, that they're in the body's Just adaptive and smart.

[Justin Andrews]

Right. So in other words, your sperm is like, hey, you're going to acquire a certain level of strength and endurance because of this environment that you're being brought into. Is essentially the theory. Yeah, but that's what the. It was a big study too. And it showed these epigenetic changes.

[Adam Schafer]

That's cool.

[Justin Andrews]

In a father's birth.

[Adam Schafer]

I mean, I think that's so cool. I think that's even more inspiring for moms and dads, you know, or. Or it's motivational for couples that aren't. Haven't had their kid yet.

[Justin Andrews]

Like, hey, let's work out.

[Adam Schafer]

Yeah, put the work in because it's gonna pay. Yeah, it matters. It makes a difference. So that just that much more motivation. I have something I read that like blew my mind. I. I told Dylan to pull up the top 10 most expensive movies and I use movies because I don't know what else we spend that kind of money on creating. Movies are up there with some of the most.

[Mike]

Sure, I'll say already that video game A3 is gonna supersede all these.

[Adam Schafer]

This is. That's. Oh, that's what I'm gonna bring. Grand Theft Auto. Okay, so the top. Give me the top three movies that.

[Mike]

From reading like it crushed Avatar and.

[Adam Schafer]

All these other bro. It's okay. That you could combine. Okay. You saw the. The number one. Yeah.

[Justin Andrews]

They're like half a billion dollars.

[Adam Schafer]

Half a billion dollars. You're like, oh my God, how sad is that? That we spend that much money. Yeah, we spent the add up all three of the top three movies more on a video game.

[Justin Andrews]

So it's in the billions.

[Adam Schafer]

One point like 1.4 or $2 billion somewhere in that range.

[Mike]

Insane.

[Justin Andrews]

For a game.

[Adam Schafer]

For a video game.

[Justin Andrews]

You know what's crazy?

[Adam Schafer]

I didn't even know you could spend.

[Justin Andrews]

That much money on a video game. You know it's crazy that just. Just for people who. It's like this is the world we live in. Such a broken world. Right. Like where human ingenuity and resources get pulled into creating the most creative form of entertainment. So we spent 1.2 or $3 billion and used some incredibly bright minds for this. Not to solve issues that could actually really help people. I know some people, it helps me. But it's interesting, isn't it?

[Adam Schafer]

Well, especially when, I mean, obviously we've had some video game talks on here that have been controversial where we piss people off and we talk about the downstream effects of being addicted to video game playing pornography and stuff like that. And I Don't know if I categorize video games in the same category as pornography and the detriments of it, but it definitely, I mean, I, from personal experience, know how much of my life that it took up in my 20s. And I. I tell you, I mean, and I've. I've admitted this on the show. I. I proudly used to say in my 20s, like, I'm gonna be somebody who makes good money and has a family and I game with my buddies. Like, that was like. I proudly said that. So Adam and I did. And like, like, very, very staunch about that, that I. And. And matter of fact, that I remember carrying this chip because in my 20s I was already making really good money. Had my house.

[Justin Andrews]

So you could proved it.

[Adam Schafer]

Yes, Right. And I was already gaming. My buddies and I, we gamed all weekend. You know what I'm saying? Every night when I came over work, I gamed for two hours. Like, it was like. It's like it ain't going. It's. And I made this excuse that it was such a fun part of my life that why would I ever pull something like that out? And I remember I had an older friend of mine that we were really close. He was about six, seven years older than me, and he used to always kind of razz me, like, you know, hey, when are you gonna. When you gonna give up the video games, bro? And I'm like, oh, I'm never. I'm never gonna give that. He's like, come on, dude. At one point, you need to do that. And really what connected it for me was just like, you know, whatever goals and aspirations, other goals and aspirations you have in your life, you know, that it's taking from that.

[Justin Andrews]

Yeah.

[Adam Schafer]

So wherever, whether it's 30 minutes, one hour or two hours, you're applying to that, you know, replace whatever said goal you claim, whether that is building a big company or building a family or this or that, it's like you are taking that time can be applied to those things. And so your video game playing better be more important than all those if that's what you're going to do for.

[Justin Andrews]

The rest of the day. I feel like a big part of it is when we're occupying ourselves either with entertainment or, you know, like, especially entertainment. Right. We're occupying ourselves with entertainment in some form, whether it's video games or social media or movies. Not saying that there isn't any value in there, but it's so uncomfortable to not be occupied. Because then you start to ask yourself the hard questions, what am I Doing? What am I doing? My life. Who am I? You start to think about things that are uncomfortable and so we actually prevent ourselves from having those thoughts. Yeah. Like. Like he brought to you. Yeah. Which is like, how much time are you spending on this and what could you be spending that time on?

[Adam Schafer]

What books could I be reading about being a better father? What books are you reading about being a better business owner? I mean, there's so many.

[Justin Andrews]

Or working or. I like to hang out with my buddies. Could you do that in a way.

[Mike]

That'S fostering more times your relationships?

[Justin Andrews]

Yes.

[Mike]

Like doing things in your community. There's so many things you get accomplished. And I think that's the thing. It's just like, it's. It ends up a distraction. That's something you got to compete with.

[Adam Schafer]

And also admitting. Admitting the, the addictive properties that come with it too. I mean, I, I still. I'll have moments where, where I've watched a certain amount of TV for the week. I feel gross. And I like. There'll be nights where I like Katrina be like, oh, you want to watch something? No, I just leave the TV off tonight. Like, I already feel like we've watched a lot of tv and where, where when it really hits me is because of how good the addictive properties are and how many choices we have and how much they loop you in. When I'm watching things that I know just like, it's not even that good.

[Justin Andrews]

Yeah.

[Adam Schafer]

So like when I, If I catch myself watching, I'm like, what am I? Like, it's one thing if you got like, I'm. I am not. I love movies. I think that can be a great time for a couple to do that. And I'm not. So this is not me shitting on all movies or like that or the fact that we watch any tv. Because I think there's. I think there is some value to that in the relationship. On. I love to cuddle up with my son and watch a good Lego Movie. Like, so I'm not. I'm not. But I also know what it's like for it to start with that and then it's another show and it's another thing or something. And then before long it's become a habit that I just do that thing after this other thing and then it gets extended longer. And then before you know it, like, I've already watched all the things that are of any value and good. And now I'm going down the rabbit hole of stuff that's just like left mind numbing. I got to junk food.

[Justin Andrews]

I got to say, that's the biggest change. Well, not the biggest. That's. It's a big change in my life is I watch almost none, which is wild. I used to watch stuff all the time. I watch almost nothing. Oh, yeah.

[Adam Schafer]

Was it a rip off the band aid or was it a scale down for you?

[Justin Andrews]

You know, it was just. There were things that I wanted to do instead, so I wanted to play with the kids. I didn't want to watch something while the kids are sitting here because it's not appropriate for them. So then I'm not going to watch it then. And then you know what? I'd rather go to bed at a good time so I could wake up in the morning and be ready for work and work out. Or if I'm with my wife at night, sometimes I'll watch something, but sometimes we just sit there and talk and it takes away from other things that I found. So I just, little by little, have lost the. Now if I, If I was home alone, I could definitely get caught in it. Oh, yeah, I could definitely get caught in it. Because sitting alone with your thoughts, like, nobody wants to do that.

[Dr. India Woods]

Yeah.

[Justin Andrews]

You know.

[Adam Schafer]

Oh, it'd be really hard because it's. It's pretty easy for me to make that decision. I mean, it's. It's very clear. There's been times where I make that call where I'm, we're not gonna watch anything. And even if Katrina and I have nothing that we have pressing to talk about, if we just are sitting in bed, awake next to each other within five minutes, all of a sudden, great, great conversation happens. Some of the best dialogue, best conversations that will, will happen. And that's so fruitful and so fulfilling and so good for the relationship. And so it's very easy for me to connect that dot for that reason. If I didn't have that, that would be difficult. It would be difficult for me to sit there as a young man without my partner or kid to do that and go like, well, I'm not really doing it.

[Justin Andrews]

It's better to fill it with something else that you.

[Adam Schafer]

Well, yeah, Audio books or growth. Something that grows you. I mean, that would be the case. That would be if I was a still a single 40 year old in pursuit of being better and growth. That would be the thing I would wrestle with. I'd say, just like I did with the video games, I'd be like, okay, I could go play video games for two hours, but I also could go read an audiobook. That's Going to make me smarter or.

[Justin Andrews]

You know, it's a new thing that I think would be a value that used to be a default that now is no longer a default. I think for younger people who don't have kids and other responsibilities, which then it's easier to see. Like this is more important, I think, is. Is hanging out with each other more often without saying, we're going to do this, we're not going to play this video game, we're just going to hang out with each other. I don't think people do that as much, at least based on the data where you see how less often people go out and how much more lonely people feel that might be a good replacement. So if you're listening to this and. All right, what do I do? Organize with your friends. Hey guys, we're gonna get together and we're gonna read this book or we're gonna discuss these topics every week.

[Adam Schafer]

Yeah, I just saw a thing that Gen Z calls they.

[Mike]

They board games are bad.

[Adam Schafer]

They called meditation. Like raw rod. Raw ding.

[Justin Andrews]

Boredom.

[Adam Schafer]

It's like, it's so hard.

[Justin Andrews]

Have you heard people talk about raw dogging flying airplanes?

[Adam Schafer]

Yeah, yeah, yeah.

[Justin Andrews]

No, no, no music, no nothing.

[Mike]

Just pictures and videos of them staring at the back of.

[Adam Schafer]

I mean, it's, it's comical, but I have to say it is, it is cool that it's, it ca. It's caused enough of the pendulum to swing one way that there's this effort being put forth by the younger generation to be like, okay, I'm gonna, I'm going to tough this.

[Mike]

Funny, I was meaning to bring this up, but like there's this guy who's got a Kickstarter and he's just, you know, he's, he's trying to address doom scrolling. And so the thing is, you know, the phone's so accessible, you end up like just looking at things and then you're in this like total doom scroll. And so he was like trying to make some kind of barrier to this. And so he started with like some case and it was like, maybe I could make it with some weight or it's like uncomfortable feel feeling. And he put like textures on it. And then he got to the point where he actually built out like, it almost looks like one of those 80s, like big enough to where it was like a black phone. Yeah, it was like a brick phone, but it had like those, you know, it was like, you know, your Wolf of Wall street size, but it was actually £8.

[Justin Andrews]

So in order to get on your phone, you got to lift eight pounds.

[Mike]

You gotta lift eight pounds. And it's like iron.

[Justin Andrews]

You know, that might be something. It's uncomfortable.

[Mike]

It's so ridiculous. But. But in this landscape it like makes sense.

[Justin Andrews]

Yeah.

[Mike]

You know, it's like people have to take like drastic measures just to stop you from, you know, getting into your, your addictive behavioral patterns.

[Adam Schafer]

I mean, so funny because that, that's so ridiculous and so inconvenient to make because the whole point of making phones get carried so you can fit in your pocket.

[Mike]

You said, he's like, I just end up leaving it somewhere, I'll go look at it. And then I just leave it it. Because he's like. It was so like. And so he loves it because it's like effective, but it's just so like absurd.

[Adam Schafer]

It is absurd.

[Justin Andrews]

You can just make your phone grayscale. That'll make you use it less. Yeah, that's actual studies on that.

[Mike]

I've done that.

[Justin Andrews]

Yeah. You switch the colors and it just makes it worse.

[Adam Schafer]

Turn off your. You know, you could also lock yourself out of your own apps. You can see how much you're. My wife does using Instagram. There's that. And then, hey, you get 30 minutes and then afterwards it shuts you off.

[Mike]

I want mine to shock the out of me.

[Justin Andrews]

Speaking of retro stuff, so. So we were talking earlier about how the use of nicotine has gone up, but it's now. It's, it's, it's not cigarettes. Yeah, it's in the form of. Yeah, it's like zing patches or patches and there's data to show nicotines. It's a, it's a, it's an interesting stimulant. Right. It's one of the few. I can't actually think of another stimulant that does this. It's a stimulant that also has relaxing properties. So it's very interesting.

[Mike]

Yeah.

[Justin Andrews]

Seems to have some health benefits for promoting brain health. It is addictive. So there's that negative of it. It's about a bit. It's about as addictive as caffeine is. But now you're seeing a lot of people are using like Zyn for example, or these pouches because they like the effects. And like any addictive property, you need a higher dose. Higher dose, higher.

[Mike]

So removed from like any, obviously with cigarettes, had all these other excess amount of like chemicals and things, things attached to that which lead to the cancers just on its own. Like there's no long term studies.

[Justin Andrews]

No, no. Yeah, there is. And it's not really bad for you. It's just addictive. And it's got these, you know, that's the one bad thing. But here's my question to you guys. How long do you think or do you think it's ever going to get retro to where everybody's using that and they start going back to cigarettes? Do you guys ever think that? Do you guys think that that might be some. Something that's cool again?

[Mike]

I think there's a rebellious nature to us all. And I think that I could already see some people I actually saw. It was funny. Like, there was a video of these people. They were like, podcasting. They just started smoking cigarettes. It's kind of like an fu to, you know, because nobody does it anymore.

[Adam Schafer]

Oh, I made the co. I told you guys. That'd be hella funny.

[Mike]

That'd be funny if we did that.

[Adam Schafer]

You know what I'm saying? Just no one said anything would just light up.

[Mike]

Can you imagine, like, the reaction we'd get?

[Justin Andrews]

Oh, yeah.

[Adam Schafer]

How appalled everybody would be.

[Justin Andrews]

Or what about chewing tobacco? Because maybe. Do you think people will go back from back?

[Adam Schafer]

That's an interesting. Like, what do we have? What do we have an example of that. That. That is a. An addictive thing that we know maybe wasn't the healthiest thing for us. That's fallen out of favor, then come back. Is there an example of that with, like, any other drugs or any other addictive substances that were popular, say, in the 60s or 70s? Typically, what happens is Quaaludes.

[Justin Andrews]

Just kidding. They don't make those.

[Adam Schafer]

Quaalude fall in the category of opiates. Right. Are they similar?

[Justin Andrews]

I have no idea. I know that they stopped making them. I knew that because after Wolf of Wall Street, I was like, wonder, what do you get ques from? I looked it up.

[Mike]

I mean, were they prescribed by, like, therapists or, like, what was the.

[Justin Andrews]

I don't know, Google look up Qu.

[Adam Schafer]

We watched the. The. The mushroom train do that. So mushrooms were hot and heavy in the 60s and 70s. Kind of fell out of favor for a while. Psychedelics, I mean, that's a huge research came again so that, you know what's weird about.

[Justin Andrews]

While he looks up Quaaludes, you know what's interesting about that is I'm listening to these. So spiritual talk and spirituality now seems to be, like, a very common thing people are talking about again. And to be more specific, the demonic world versus the angelic world, that kind of stuff. And there was these. I've listened now to a couple People talk about. And I've heard other people say this, by the way, and I knew this before. When you have people who take high doses of psychedelics, the theory is it's a hallucination created by your own mind. But then the question was always, why are people seeing experiences? Why are there. Yeah, why are they seeing the same things? Like, have you guys heard of the elves working on machinery from people taking ayahuasca? Have you heard these stories before? Why are they seeing the same.

[Mike]

Even salvia? There's been a lot of reports of a passenger, somebody in the same room with you.

[Justin Andrews]

Yeah. So this one guy comes on and he's saying that he's calling himself a whistleblower, but I don't know if he's real or not, but he's saying that government agencies have been studying these things because they do believe that you are speaking to another dimension and that you are talking to other potential beings because of these.

[Mike]

Okay, so trip off this. There's been a recent study, I guess, that was here, like, in our backyard somewhere in the Silicon Valley, where it's a startup company where they're testing people's dreams and, like, getting them in a lucid dream state. And they were actually able to connect them through their dream.

[Adam Schafer]

Whoa, what?

[Justin Andrews]

So they could dream together?

[Mike]

So they could dream together somehow. Connected through, like, no way. And they wouldn't reveal the technology completely, but it was definitely. They were. They were hooked up to some kind of device.

[Justin Andrews]

So Quaaludes were a brand name for a methy qualo methyl methaqualone. Essential nervous system depressant. They don't make them anymore. So. Sorry, guys.

[Adam Schafer]

So it's not quite an opiate, but something.

[Justin Andrews]

No, it's its own. It's its own thing.

[Adam Schafer]

Interesting.

[Justin Andrews]

Yeah. I think all of that is fascinating because I have. Look, I've used psychedelics before. Not a lot. Never to the point where I saw things like that, but I. Did you have it not to. Where I saw beings and stuff. I've definitely seen distorted realities.

[Mike]

I highlighted colors and.

[Justin Andrews]

Yeah, but I never went like. Because I was always afraid.

[Mike]

What do they call that when you start seeing, like, faces in, like, clouds? And, like, you know, I. I saw.

[Justin Andrews]

Some of that, but that's really just like, distorting the cloud itself.

[Adam Schafer]

Yeah, but I've done that and done that with Katrina and seen the same thing. Yes, so that's happened.

[Justin Andrews]

Yes, but there. But there's. But people will talk about taking, like, super high doses of things and that you're gone. They used to call it loss of ego. Right. They try to paint it as this, like, spiritual experience or whatever. And it's really interesting when you hear these people. There was a book called God, what was it called? Something about dmt.

[Adam Schafer]

It wasn't the Windows one.

[Caller]

No.

[Justin Andrews]

Was his name Rick Strauss? Something like that? He actually studied DMT and gave it to people intravenously because he believed that there was something more to it, that.

[Mike]

It wasn't just the spirit molecule.

[Justin Andrews]

That's it. The spirit molecule, yeah. That's great. Have you read that?

[Mike]

Just parts of it. I haven't read the whole thing.

[Justin Andrews]

Yeah, yeah, yeah. So it's really dmt, the spirit molecule. That's it. What's the author's name? Did I get Rick? Oh, Strassman. How did I remember that?

[Adam Schafer]

Did you get that right?

[Justin Andrews]

I did.

[Adam Schafer]

Oh, my God.

[Justin Andrews]

I did.

[Adam Schafer]

Random.

[Justin Andrews]

Yeah. And so. I don't know.

[Mike]

You just had a shared experience.

[Justin Andrews]

Could it be. Now, here's the deal. Could it be that. That your, you know, our consciousness is such a difficult thing to explain anyway. Could it be that that's the portal to the other dimensions?

[Adam Schafer]

Well, I agree. Yeah. Or, I mean, one of the other theories is that are we're just receiving. We're all receiving.

[Justin Andrews]

Like the brain is a big receiver.

[Adam Schafer]

Yeah, they were just a big receiver. And so you're. You're tapping into. Think of it as another radio station or something like that.

[Mike]

I mean, there's definitely something to the whole spirit realm of it because, I mean, any culture back in the day, that was how they were able to receive a lot of information is they went to these, like, you know, use like these types of, you know, peyote or whatever kind of substance was available. And it's like, you know, it's talked about, it opens something up.

[Justin Andrews]

It's talked about in the Bible. It actually tells it. It warns you against. I think they refer to as pharmacopoeia. I think if I'm not mistaken, it warns you against these things using it.

[Adam Schafer]

Well, I mean, I. I've very powerful firsthand a lot of people that it starts off as this really cool thing that, you know, they breakthrough or helps and then. And then it tends to spiral. It turns. It turns into chasing something, and then it's more and more and more. And then it kind of spirals out of control and it's like you lose that person and it. So get lost in it.

[Justin Andrews]

So I'm gonna change directions. Adam. I want to. Because we're going to talk about Vori today. The.

[Adam Schafer]

Oh, I wanted to bring it up.

[Justin Andrews]

Sweatpants.

[Adam Schafer]

Yes. When we went to you and I did commercials there, our ads with them.

[Justin Andrews]

Which, by the way, is so awkward, bro.

[Adam Schafer]

I'm so glad. I feel like I've gotten better at it.

[Justin Andrews]

You know what I started doing? I started just being like. Just talking. That's okay.

[Adam Schafer]

So when they. So they typically send us, like a. I hate acting.

[Justin Andrews]

It's just.

[Adam Schafer]

Yeah. They typically send us, like, a script of things that they want us to look at and talk about. And I was with, you know, Eli last time and Danny. Yeah, yeah. And I go, I'm just. I'm gonna shop for Katrina. That's real. Like, I shop for her all the time. She loves Yori. I love Yori. Can you just let me do my thing? And then you can just. He's like, perfect. I'll just follow you and you do your thing. And so this last time was probably my favorite because that's. I just. It was. And it was authentic. I hadn't been in the shop in a long time, saw stuff that I hadn't seen, bought her stuff. And so I personally, I think that's the way to go. And that didn't bother me. I'm like, you tell me I need to act a certain way. This is not my jam. Right. But one of the things I saw, you know, I'm shopping for her, but I found stuff for myself. So they.

[Justin Andrews]

So Adam.

[Adam Schafer]

Yeah. Two for her, three for me, you know? Yeah. So no, they have these new sweatpants, I think they're called. Called se. Seaside sweatpants. I want to see them that are now my favorite. Before that, I had a pair of Nike did a collaboration with Stucy, and they were like, you. You guys have seen me wear them. I wore them on my series. They're baggy sweats that I really like. Just super thick and comfortable. And they have a. They have a new line out called Seaside sweats. And they are thick and comfortable.

[Justin Andrews]

Oh, yeah.

[Adam Schafer]

Oh, they're so good.

[Mike]

Now the weather's changing.

[Adam Schafer]

Oh, I know. I'm so pumped.

[Justin Andrews]

And they're gray. Yeah. They say about gray.

[Adam Schafer]

Yeah, those ones are like. I think that. I think they call them seaside because they're like this kind of sand color. So those are. They have, like, a sand. A gray. Well, there's all the ones. There's all the colors right there. What are the colors?

[Justin Andrews]

Oh, those are nice.

[Adam Schafer]

I love them.

[Justin Andrews]

Oh, I'm going to get.

[Adam Schafer]

I love them. I'm like, where. I wear them all the time now.

[Justin Andrews]

What is it with My wife says.

[Adam Schafer]

I wore because you can see.

[Justin Andrews]

Yeah, I know that, but it's white. Gray.

[Mike]

I don't know, maybe some shadowing effect.

[Justin Andrews]

I wore Grace in the series I'm doing one of the episodes, I wore gray. And right away she noticed.

[Mike]

Oh, you wore gray for that?

[Justin Andrews]

You shouldn't. I'm like, I don't understand what these.

[Adam Schafer]

Yeah, I told you, I didn't know about emo until Katrina and I got together.

[Mike]

For women.

[Adam Schafer]

Yeah, it's definitely a girl. But I mean, there's truth to it though. If you look at.

[Justin Andrews]

No.

[Adam Schafer]

Yeah. When you're in gray, when you look.

[Justin Andrews]

At you, what are you looking at? Adam's like, I can tell. Yeah.

[Adam Schafer]

Would you pay attention? The next time you wear gray sweats versus when you wear any other color and it just. The way it outlines, everything is different. The shadow, the shadowing effect or the. The way gray lace material wise, it does it. It just hits different. You know what I'm saying?

[Justin Andrews]

So it's different. Hey, speaking of hitting different, Justin, I got a study, dude, on neck size.

[Adam Schafer]

So neck size, great transition.

[Justin Andrews]

Why me? So. Because I got thick neck. Because you're. Yeah, dude. Because we talk about this. This simple neck measurement might reveal hidden heart risks.

[Adam Schafer]

Oh, God. Correlation.

[Justin Andrews]

Yeah, dude. Next size. So this was. So neck size is proving to be a powerful indicator of hidden health risks. Larger neck circumferences are associated with cardiovascular disease, diabetes, and sleep apnea.

[Adam Schafer]

There you go, buddy.

[Justin Andrews]

Even among those with normal weight. Listen. Even among those with normal weight. Yes. Listen, here's the deal. Here's the deal. Everybody knows this. Not everybody.

[Adam Schafer]

Having blessed calves isn't everything. It's meant out to be, buddy. Because with big calves come big necks. Say, you ever met a guy who's got big. Whoa, they're connected, dog.

[Justin Andrews]

Is it really? Yes, his neck.

[Adam Schafer]

Show me a guy with big calves.

[Mike]

That has a small calves.

[Adam Schafer]

Whoa, they're connected.

[Justin Andrews]

We should all measure our necks to see what the difference is. I have a decent size for my head.

[Mike]

I always thought I was just carrying.

[Adam Schafer]

A helmet around like 4 inches look like that before.

[Justin Andrews]

Did it change?

[Adam Schafer]

I think it changed. Yes, it changed, bro. It was not like.

[Mike]

Yeah, you're, you're. Your voice gets lower too. As a result. I think all that.

[Justin Andrews]

Well, I mean, people who strength train heavily as their neck gets bigger or athletes sleep apnea goes up because all the muscles and all the thick. Yeah. All around the neck.

[Mike]

Thick tongue.

[Justin Andrews]

Yeah.

[Mike]

That's another byproduct.

[Justin Andrews]

That's the other thing.

[Adam Schafer]

Some benefits to that Though also I.

[Justin Andrews]

Went on Butcherbox today. I took some pictures because some pictures I did, I did some of the products.

[Adam Schafer]

Here's some. Showing people your meat.

[Justin Andrews]

No, yeah, no, I went on there because meat to meat to meat, you know, butcher box, you know, they deliver really high quality meats to your door. Right. So if you want good red meat, you want good, you know, chicken, fish, fish, like high quality, good prices, like that's great. But a lot of this you prepare. And so they have, they have options that are like kind of pre made easy. For example, they have pasture raised smash burgers that are already made that are brisket. Yeah. So brisket and chuck blend and they're ready to go. You just throw them on the grill. They also have crate free bacon and cheese egg bites. You know those egg bites you always get from.

[Adam Schafer]

Yeah, yeah.

[Justin Andrews]

From Starbucks.

[Adam Schafer]

Yeah.

[Mike]

So I've tried those. We've tried those. My kids love them.

[Adam Schafer]

Yeah. I didn't know they had smash burgers already.

[Justin Andrews]

Right.

[Mike]

Yeah, they also, I didn't know that.

[Adam Schafer]

Let's go.

[Mike]

They also adding things, man.

[Justin Andrews]

They also have. And this is great for, for like people who meal prep. They have skinless chicken breasts that are individually wrapped. So you could take them out. Individually wrapped, defrost one, whatever. It's just ready to go and prepare and just makes meal prep so much easier.

[Mike]

Yeah.

[Justin Andrews]

So there's a lot of things that they have to offer, not just your.

[Adam Schafer]

They've really evolved. They've continued to just grow and evolve, I would imagine. Are they the largest?

[Justin Andrews]

That's a good question.

[Adam Schafer]

Do you know anybody who competes at their level with.

[Justin Andrews]

With meat delivery?

[Adam Schafer]

Yes, with grass fed meat delivery. I'm sure there's, there's bigger companies that do meat in general, but not grass fed. That was what was so different about them. Yeah. Because there's companies that have been around for like a long time. I can't see that brand. There's a brand.

[Justin Andrews]

Well, they've grown tremendously since we've been with them. Yeah, tremendously. Yeah.

[Mike]

Way better than the old school. It was like Omaha Steaks.

[Adam Schafer]

Yeah. That's what I was thinking about. I was thinking like that still exists, right?

[Justin Andrews]

Some kid with my door. Yeah.

[Adam Schafer]

Or you remember like the Swanson guy? The Swanson truck that comes around. That's still a thing too.

[Justin Andrews]

That doesn't still exist.

[Adam Schafer]

You guys remember that? I do, yeah.

[Justin Andrews]

I do.

[Adam Schafer]

All the frozen food.

[Justin Andrews]

No, but I think it's great. I think that it's great for people who are looking for, for like faster, easier meal prep. Or whatever.

[Mike]

Oh yeah.

[Justin Andrews]

And they also have stuff that's already prepared. You just have to warm up so you can get stuff like that as well. So anyway, I have another study I want to bring up on processed food and the brain. So this is crazy. This is out of the University of Helsinki. A massive brain imaging study of 30,000 people has uncovered striking connections between eating ultra processed foods and measurable changes in brain structure.

[Adam Schafer]

Oh man.

[Justin Andrews]

So they can actually look at brain imaging and see differences in brain structure, physical brain structure that they have connected to the consumption of ultra processed foods.

[Mike]

Wow.

[Justin Andrews]

Now the theory behind this, which I would agree is that these ultra processed foods are so engineered to be hyper palatable. They actually have. I know I'm going to say this to sound crazy, but I don't have a better way of explaining it. Kind of drug like effects on the brain. And so the brain actually models itself from these kinds of foods like it would to other substances. Which is why if you eat ultra processed foods and then whole foods taste.

[Mike]

So bland, FMRI or something will show these highlighted areas.

[Justin Andrews]

So if you eat these foods all the time, it becomes harder to go off of them. And then when you go off of them, there's a withdrawal period and the brain has to kind of change itself.

[Adam Schafer]

I mean my experience with clients and my own personal experience, it seems to be about 30 days.

[Justin Andrews]

It's about a month, isn't it? Yeah, that's where Whole30 came from.

[Adam Schafer]

I think that's part of, you know, I don't remember. We don't know if we asked her that when we talked to her way back when, if there was like some science to support the 30 day mark. I don't know if it was just catchy for marketing reasons, but I, I do recall most clients that I had to help through that process and also going through it myself, it's about 30 days. I mean you, I think I noticed, like I, I noticed it got easier after about two weeks, but, but about 30 days hit and then what's really.

[Justin Andrews]

Cool, that's where you got to hold on and just.

[Adam Schafer]

Oh yeah, yeah. But by the time you hit day 30, it actually in my opinion becomes significantly easier and you start to actually crave the healthy food, which is such a cool place to be in, coming from somebody who ate a lot of processed junk food and stuff like that for most of his life. So to make that switch and then go there and then, you know, and then when you, once you've done that for such a long period of time, even when you have the occasional processed food and you eat out because you're traveling or those things. Like, man, I'm. I mean, I think you guys are the same way. Like, I crave a home cooked meal. Like, we just, we had a Disneyland trip a couple weeks ago. Eating in hotels, eating on the road, doing the things like that. A lot of just stuff that obviously process it on the go. And man, I can't. Just can't wait to get home and eat.

[Justin Andrews]

Have a steak.

[Adam Schafer]

Yeah, yeah. Have a whole cook. I mean, and that wasn't like that in my 20s. Like, I, you know, all I wanted, all you craved was the more of the fast food where now it's been the other way for so long. You actually tend to crave the really good stuff.

[Justin Andrews]

Who had the swearing study? I want to hear the study on swearing. Was that you, Justin?

[Adam Schafer]

Justin, was that.

[Justin Andrews]

Do you remember?

[Mike]

Yeah. Okay, so it was like over 70, 000 conversations or something online where people were interacting and they just kind of evaluated it. And again, this is like a correlation. It's not like a substantial, like hard evidence. But you know, they were. They were associating it with people that were more truthful and authentic.

[Adam Schafer]

Swore more.

[Mike]

And I. I use as a nice little counter to your earlier trend to justify. Justin, I justify our justification for fox.

[Justin Andrews]

You guys want to know what's weird about that? Thanks for throwing that in.

[Mike]

Yeah.

[Justin Andrews]

So I told you guys I want to stop swearing. And I'm sure you guys have noticed I swear way less. Yeah. And what's weird is the less I do it, the more vulgar it feels if I do. And the less weird I feel because at first it felt weird. So instead of saying like, sure, yeah. Instead of saying an F bomb, I'd be like, oh, fudge. And at first it felt like, so hokey. I'm like, oh, my gosh, this sounds so stupid. But now it's feeling much more natural as a way through my language. So so far it's been somewhat successful. My wife totally failing harder for her. So hard.

[Adam Schafer]

Interesting.

[Justin Andrews]

So hard.

[Adam Schafer]

I never realized that Jessica had such a truck driver mouth. Oh, yeah, really?

[Justin Andrews]

Oh, yeah, dude.

[Adam Schafer]

Oh, that's funny.

[Justin Andrews]

She drops. Oh, yeah, dude, all the time. She's gonna be so mad when she hears this. But she's trying. But. Oh, yeah, dude, she just. And she know what she does. She'll replace the. Like, instead of saying so with the kids, she'll say, hey, get the effing thing. She'll say, effing. I'm like, that's almost the Same thing. Yeah. If you hear the kids repeat that, that's funny.

[Adam Schafer]

That's how she would use it. That's like a real truck driver mouth, dude.

[Justin Andrews]

That's a real truck driver.

[Adam Schafer]

Like, I'm definitely guilty of punctuating.

[Justin Andrews]

She's got some gangster in her.

[Adam Schafer]

Yeah, that's definitely some gangster.

[Justin Andrews]

There's some hood right there. Oh, shoot. Hey, grab me the fucking remote over there, please. And I'm like, if you hear the kids repeat that, does that sound that much better? Yeah. No, no.

[Mike]

It's funny for me. It's like, this is the outlet. I have no problem not swearing anywhere else. But, like, for some reason, if I'm around my friends, especially.

[Justin Andrews]

Do you cuss around you? You don't cuss around your kids?

[Adam Schafer]

I don't cuss around Max. Not at all. Yeah, I don't find it hard either. It is this. If I'm in a. In a conversation with my. In fact, I'm actually a lot more vulnerable, very sensitive to other people cussing around my son. I don't like it. Oh, yeah, yeah, yeah. Like, even if you're. You're one of my buddies and we're all talking and you start getting that way, oh, yeah, my son's like an ear shot away. Calm down. You know, like, and they're always. They're my friends. They're always, oh, sorry, bro. You know, he's saying, like, it's always my buddy who doesn't have a kid or someone who hasn't had a kid, and, like, long time. And so everyone's always respectful. But I'm super mindful of it around children. Like, it does. It's not hard for me to shift that when I'm around kids, but when I'm in this environment and we're having dialogue, I'm with my buddies. I feel like it punctuates stories sometimes.

[Justin Andrews]

I don't mind.

[Adam Schafer]

When you and I. I. I think there has been times, I definitely admit, when we first started the podcast, and I was nervous, everything we said was like, yeah, that was. That's nervous injury, you know, energy, like. And I think that that's not tasteful. That seems. It makes you look dumb that you can't find proper words. You insert it.

[Justin Andrews]

I got to tell you guys, I was. Who were we? We with somebody. And we were talking about the show, and I was bragging on my wife and saying, like, how she's, like, my number one fan. She's listened to every single episode that's still today, and every episode, still only interview she doesn't listen to. She'll listen to an interview if she likes who we're interviewing.

[Adam Schafer]

Yeah.

[Justin Andrews]

Otherwise, it's every single qua. Every single episode we've done. Except. So she corrected me. She's like, I haven't listened to every episode. I said, what do you mean? She goes, when I first met you and I started listening to podcast, she goes, I started going back to listen to all of them. She goes, right around 100, I stopped listening. Going back, I said, why? She goes, because if you start from one and go up, you just hear yourselves getting better. I started hearing you guys getting worse.

[Mike]

It's a great fetch.

[Adam Schafer]

Totally fair. So Katrina listens to everything, but she doesn't listen to us answer questions. Oh, yeah. Her. Her take, which I think that's the gold, in my opinion. I mean, to me, that's. That's our expertise, our craft.

[Mike]

It becomes a bit.

[Justin Andrews]

I'm.

[Adam Schafer]

I'm most proud of that. Like, when we get live callers, we don't prep for that. Like, if the audience doesn't know, like, we don't go study the qu. Like, literally, when that person gets on, I'm looking up now, I see their email the moment they get on, but it's like, that's the first time we ever looked at it, and we have to roll with it in the live air.

[Justin Andrews]

I think if you're a trainer, that's. You listen to that, you'll learn. That's where you'll learn as a trainer.

[Adam Schafer]

Well, it's also, I mean, even for.

[Justin Andrews]

People who, you know, we're probably going to talk to a person that's like, you, and you'll get some advice.

[Adam Schafer]

Yeah. So I always. I'm always surprised that I always tell her that. She's like, I feel like I know how you're going to answer everything. I'm like, okay, whatever. Never mind. That's my craft. You know what I'm saying? I work decades to get good at that.

[Justin Andrews]

That's great. Probiotics are awesome for you, but which one's the best? I have the answer. Seed. It's the world's best probiotic. Go to seed.com mindpump. Use the code 25. Mindpump. Get 25% off. Back to the show.

[Caller]

Our first question is from Good Juju Gaines. What are three most important things you've learned about the world or people by working in this industry?

[Justin Andrews]

Great question, Justin.

[Mike]

Yeah, right.

[Justin Andrews]

Good job.

[Adam Schafer]

Did you pick that?

[Justin Andrews]

He did. He picked all of them today.

[Adam Schafer]

I wasn't ready for something that heavy.

[Justin Andrews]

I know right away. I could tell you the first thing.

[Adam Schafer]

Oh, okay.

[Justin Andrews]

Yeah. First thing to me is that people are very interesting and very different. And what I mean by that is as a trainer, there are certain things that you think you know for sure when it comes to diet and exercise and then you'll meet somebody it doesn't work with, it just doesn't work with. And now what does that mean? At large? At large. I think that's true for a lot of things. I think there are some truths, some hard truths out there, but there is such an individual variance with experience and reactions in history to where, like when you train and work with people, you really learn how to work with people. And there's a, there's a lot of carryover into my, the rest of my life with that for sure.

[Adam Schafer]

I mean I, I, this is a cool question because I've thought about this a lot and I, I gained a tremendous amount of patience and empathy for people's beliefs.

[Justin Andrews]

Totally.

[Adam Schafer]

So much of who we are and how strongly we feel about certain social, political views, religious view, all the things is predicated on our childhood and our own trauma and all the things we went to. And it's so unique to that individual. And we're so cool, quick as humans to hear somebody say something sharp or a stance on something and then immediately judge that person for how they believe or how they think versus finding out about that person's history and their story and what led them to get to that conclusion. And there's so much gold to learn unpacking that, asking questions about like what makes you believe that or what makes you think that way. And I, I learned so much that way. And I'm always really, I always try and take pause even when I have a knee jerk reaction to something that's like totally appalling or so different than how I would think or opinion. It's like, oh wow, something is that person felt so strongly about that. And I totally disagree. I'm so curious to why versus that is not the normal human reaction is defensive. Argue you're stupid, you're wrong and like that versus flipping that on its head and being curious about humans. And I think it really tells you a lot about our belief systems, our history.

[Justin Andrews]

Totally.

[Adam Schafer]

And, and I think there's a lot of gold in there. And so I can't nail down like an exact specific lesson because there's so many that I think I've learned about myself through the lens.

[Justin Andrews]

You learn to appreciate a lot of different people.

[Mike]

That's so much because you're stepping literally in somebody else's shoes, and you're seeing through their perspective. And to add on kind of to that is for me, you know, peering into a little bit more, too, of, like, women's lives. And for me, like, understanding, you know, my. My partner and. And, you know, getting into greater depths conversationally with my wife, because it's like I. I have a different perspective now because I've asked so many questions and have been able to interact with, you know, with somebody else that was a different sex than me that has, like, different concerns and different way of looking at things. It's like. And you could play that from. Again, somebody with a different perspective, like politically or like, you know, with their industry or their job. You just absorb so much.

[Justin Andrews]

That's a great one. Another one for me is that vulnerability encourages vulnerability.

[Adam Schafer]

Yeah.

[Justin Andrews]

And so as a coach or a trainer, if you really care about helping people, which we did. Right. We really loved it. We really loved helping people. And so you generally want to help someone. So you're always trying to figure out how you can help someone the best. And at some point, I figured out that the key to being effective was to have them really trust me. That was the key. If they didn't trust me, then I don't care how smart I am or all the methods, it's not going to work. And the best way to do that was for them to be vulnerable. And the best way to do that was for me to be vulnerable. And so when I was open and vulnerable to this person, rather than presenting this perfect fitness trainer who knows everything, rather presenting myself as somebody who doesn't know everything. And yes, I understand fitness and health, but here are these issues that I've challenged, that I'm challenged with that are kind of similar to what you're saying. It opened them up to that vulnerability. And then I became so much more effective as a trainer. Now, how does that apply to the world?

[Adam Schafer]

Oh, my God.

[Justin Andrews]

You want to have friendships. Your friendship's only as deep as the vulnerability that you guys expose to each other. If you present yourself to. If you build a friendship with a layer of front and you have that friendship for five years, it only goes that deep. It'll never go any deeper. And I learned that through.

[Adam Schafer]

That's such. That's such a good one. And just to piggyback off that, it's. It is hard. It's such a. Because we. We all have again, back to our childhood traumas and what we grew up with. We all have our own layer or Complexity to this, the shield or front that we put on to protect our, our inner child. And in order to be really. And so does your client who's sitting across from you. And so in order to break through their wall to truly change their life and help them, you have to first do that with yourself. And if you can't do that, you'll only be so good of a trainer. So I don't care how much studies, you know, how long you've been doing this for how good your exercise science.

[Mike]

Is, they're not going to receive information.

[Adam Schafer]

If you, you can't be fully vulnerable and open up to that person across from you and put yourself out there, they never will. Which will mean they'll only get such good results too. So such a good one. I think that's such a powerful thing to learn. So great question. So somebody, deep thoughts.

[Mike]

We could go on and on about it.

[Caller]

Question two is from Jamie Voska. If you are still progressing in the program, should you still go to the next phase or stay in the same phase until you hit a plateau?

[Justin Andrews]

Yes. So I can make arguments for both sides. I get it. You're still progressing. Why? You know, try to fix something that's not broken. But there is value to switching out before you hit a plateau because once you hit a plateau, it's almost like you have to take a couple steps back to start moving forward again. Switching phases before you plateau keeps progress moving along more continuously and it avoids more importantly, injury potential. So phases tend to change, exercises change directions, and if you stay in the same thing for too long, you can start develop movement pattern issues. So I could see the argument for both. I would say for somebody who's not super experienced, change the phase. As the programs are laid out. For someone who's very experienced and knows their body, go and push it a little bit.

[Adam Schafer]

I would say I like this question because I remember I challenged this when we all first met and Sal wanted to do primarily three three week phases. And I was actually more used to doing like four to six weeks. Most of the studies talk about four to six weeks of, of that process. But you made, I think, a good way explaining it an argument of like, we want to, we want to transition them before they hit that plateau. So yeah, somebody else, you might be able to stay in a phase and continue to see great progress. Weeks, four or five, maybe even into six. But we know you're going to get good adaptation, we're going to get good progress through three. And if we switch it, we're going to Keep that momentum. That versus letting the momentum slow down and then having to restart it up again. And so you're keeping that momentum going. So, you know, and I've told clients before that are like really loving a face, like, yeah, we can extend it another week. Yeah, extending another week or two is probably not going to, it's not going to hurt you or be bad. But the philosophy behind the maps programming of transitioning people every three weeks is.

[Mike]

That was the argument, psychological training.

[Adam Schafer]

Yeah, that's true. That's another good point. Right. It's keeping it moving and changing for them. It's like, oh, it's different. My focus is different now. It's like at that three week mark, you're, you're just getting good, getting excited about it. It's like, hey, let's transition to a new one.

[Mike]

Well, I think it fits with our overall philosophy anyway of trying to introduce people to the depth of, you know, what they can experience with fitness. Instead of it just being like this, this initial goal that they had coming into it, like, you know, experiencing the full breadth of it. And to do that like transitioning, it's always going to be a, you know, ripping the band aid. It's always going to be if I'm really enjoying something, like, why do I have to like move on to the next thing?

[Justin Andrews]

Yeah.

[Mike]

And so to just train your mind to kind of get into that rhythm of it and stay ahead of it. I think there's value to that.

[Caller]

Next question is from Brian St. Louis, 28. What is a good workout routine for a 36 year old female to help with ostopenia?

[Justin Andrews]

So there's two things happening here. If you're 36 with osteopenia. No, the form of exercise is going to help us with this is strength training, traditional strength training. Among our programs, maps anabolic would be great, especially phase one and two for helping the business. But typically when you see a 36 year old with osteopenia, it's both a combination of inactivity and undereating and years and years and years of malnutrition and.

[Adam Schafer]

Or over training with it too.

[Justin Andrews]

You'll see this with women who struggle with things like anorexia or bulimia. So you have to strength train, but you have to feed your body because you can strength train. This woman could strength train perfectly and go the other way, but she doesn't feed herself properly. She's going to continue to experience bone loss. So you have to eat enough calories, enough protein and I mean like you got to eat In a calorie surplus hit your protein targets, get stronger. If you're getting stronger, then you can bet your bones are getting stronger.

[Adam Schafer]

I'm going to give even more specific advice to our master moment. You don't need a crazy big volume program. Maps 15 would have been fine. Yeah, Maps 15 is plenty of volume for you as far as a workout gene. That's great. The focus is on the nutrition hit that protein intake. Eat in a calorie surplus while doing a map 15. That's going to reverse it. A mistake someone could make is not increasing calories. Doing a MAPS anabolic or MAPS aesthetic that has a lot of volume, a lot of intensity and still undereating. You're not going to see the results.

[Justin Andrews]

No, they'll go, they'll still, they'll still see bone loss.

[Adam Schafer]

Yeah, yeah. So mass 15 calorie surplus.

[Caller]

Last question is from Fit for Running. What are the best stretches for sciatic issues?

[Justin Andrews]

Oh, pigeon poses, grace or sitting or seated cross legged, where you put your ankle on your, on your, on your leg here. Sit up real tall, come full. Yeah. I mean, you essentially want to stretch your glute piriformis muscle. And that'll help because what happens with static issues is oftentimes, not always, but you'll have tightness in the piriformis muscle, which is a small muscle underneath the glue and it presses on the sciatica nerve and so you'll feel this nerve pain. Another thing you could do is sit this cross legged thing and use a foam roller and lean on that side.

[Mike]

Get real nasty. Get a little cross ball in there.

[Adam Schafer]

We have, I believe we have at least two or three great videos on Mind Pump TV that's specific to this.

[Justin Andrews]

Yes.

[Adam Schafer]

That you've done and I think I've done. So I think. And I don't even know if you.

[Justin Andrews]

Might have done one, by the way. I'm going to say this right now. This was a problem that nine out of 10 times I could solve with a client. Nine out of 10 times, if a client came to me with chronic sciatic issues, within weeks, we would solve it just from doing the things we talked about.

[Adam Schafer]

Go to Mind Pump TV and look up literally sciatic issues. Mind Pump tv.

[Justin Andrews]

That's it. Look, if you like the show, come find us on Instagram. We'll see you at Mind Pump Media.

[Sal DeStefano]

Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB super bundle at mindpumpmedia.com the RGB Super Bundle includes 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 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 Media to your friends and family. We thank you for your support and until next time, this is Mind Pump.

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