2748: This 90-Day Method Beats Every Diet

Summary

Mind Pump: Raw Fitness Truth

Episode 2748: This 90-Day Method Beats Every Diet

Release Date: December 12, 2025
Hosts: Sal DiStefano, Adam Schafer, Justin Andrews, Doug Egge

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Episode Overview

In this episode, the Mind Pump crew unveils their simplified, habit-building "90-Day Fat Loss Challenge"—an actionable approach designed to outperform every traditional diet by leveraging simplicity, high-protein nutrition, and structured resistance training. The conversation mixes deep dives into why this plan works, practical strategies, reflections on the fitness industry, and tangents covering everything from AI’s impact on society to the perils of viral fitness stunts.

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Key Discussion Points & Insights

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The 90-Day Fat Loss Method: Simple, Effective, and Habit-Shifting (02:57–17:45)

Sal’s Pitch:

• Goal: Create a simple, easy-to-follow plan that delivers visible results and builds better long-term habits.
• Who It’s For: Healthy individuals looking to lean out and improve body composition, ideally those not already over-trained or under-eating.
• Body Positivity: The plan avoids daily scale-weighing to help participants trust the process and prevent obsession with fluctuations.

The Exercise Plan (04:42–06:55):

• Two Basic Full-Body Workouts: Alternate between them, performed three times a week with rest days in between.
  • Workout A: Squats, incline press, rows, overhead presses, curls, press downs.
  • Workout B: Deadlifts, bench press, pulldowns, rear flies, core (reverse crunches), calf raises.
• Progressive Rep Ranges:
  • Month 1: 6–8 reps; Month 2: ~12 reps; Month 3: ~15 reps.
• Emphasis: “You eliminated some diversity in the exercises, stuck to the biggest bang for your buck movements. You simplified it.” — Adam (07:00)

The Nutrition Plan (06:55–08:15):

• Protein-Focused: 30–50g of protein, three times per day (closer to 50g for men, 30g for women), with one protein shake.
• Meal Structure: Protein first, then well-cooked veggies, then whole-food carbohydrates.
• Tracking: No calorie counting. "Just take a picture at the start and at the end. Don’t weigh or measure yourself." — Sal (06:30)

Why the Simplicity Works (09:10–12:36):

• 80/20 Rule: The majority (80%) of people will see significant results just following this.
• Focus on Outcome, Not Details: Avoiding daily weight checks and trusting the system is more important than micro-managing calories or reps.

Quotes:

• “The most important part...is at the very end when I said you take a picture in the beginning and another at the end. Because what will mess you up is not trusting the process.”—Sal (10:33)

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The Power of High-Protein Nutrition & Behavior Change (13:33–24:57)

Creating Strong Meal Habits:

• Protein is tough for most people (especially women) — building routines for high-protein breakfasts is a game-changer.
• Meal Examples: Ground beef/rice, chicken, fish as breakfast—dispelling the myth that breakfast has to look a certain way.

Behavioral Focus:

• “People have created a breakfast behavior around skipping or eating carbs… If you can learn to love high-protein real food for breakfast, everything changes.” — Adam (15:19)
• Whole foods over processed bars/shakes for satiety and lasting results.

Effect of Consistent High Protein:

• “If you just did this, your body fat percentage will go where it needs to instead of trying to fight it all the time.” — Sal (13:33)
• Sal’s personal note: On consciously upping protein intake for five weeks, he built lean mass and got leaner without changing anything else.

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Deep Dive: Why Protein Matters, Real-World Observations (21:21–25:59)

• High-protein diets preserve muscle and accelerate fat loss even when calories are matched.
• “If I don’t chase it, I’ll miss it. Most of my female clients start at 60g a day—getting to 120 or 150g makes a huge difference.” — Sal (24:45)
• Practical metrics: 200g protein = 2 lbs of lean red meat daily. Most clients fall far short of this.

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Science Corner: Probiotics and Fat Loss (25:59–29:52)

Surprising Research:

• Peer-reviewed studies show just adding a probiotic (no other changes) produces 3–6 lbs of fat loss in 8–12 weeks.
• “It’s not magic fat burning—our guts are so trashed, just normalizing them helps.” — Adam (27:15)
• Discussion on how improving gut health is akin to re-activating body’s natural metabolism.

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Viral Fitness Stunts, Extreme Diets, & Bodybuilding Aftermath (29:52–36:05)

• Discussion of a fitness influencer who died after a 10,000-calorie-per-day stunt (30:08).
• Personal stories: rapid post-contest weight gain among bodybuilders (25–30 lbs in weeks), the unhealthy physical and psychological effects of crash diets (34:09–35:25).
• "The only thing I ever experienced similar was cutting to 4% body fat—afterward, I felt a feeding frenzy. It’s dysfunctional." — Sal (34:24)
• Key Point: Crash diets and extreme approaches are risky and unnecessary.

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Tangents: Life Insurance, Risk, & Data Games (36:05–38:18)

• Adjusting health markers for insurance can skew premiums for everyone.
• Insurance (and market) actuaries are experts at predicting mortality far better than medicine.

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Societal Commentary: Creep Factor, Puberty, and Social Media Regulation (40:09–46:29)

• Exploration of how “creepy” faces are designed and why certain social manipulation works (40:09–42:43).
• Study: Girls without biological fathers start puberty 6-12 months earlier—evolutionary and societal implications (42:58–44:44).
• Denmark’s proposed law: banning social media for kids under 15 for developmental reasons (45:01–45:17).

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AI: Promise, Peril, and Economic Upheaval (46:29–57:32)

Technological Disruption:

• Urgent warnings about AI’s potential to upend jobs, the economy, and even democracy.
• China’s Approach: They use AI strategically in isolated industries, unlike the West’s “race-to-general-AI.”
• AI’s capacity for deception: documented cases of AI “blackmailing” with private info.
• “At best, we control it—people. And people are not great... Those are your two options.” — Sal (50:04)
• Middle class rapidly disappearing, housing and wealth consolidation underway, and a future where "you will own nothing and be happy" may be on the horizon.

Quotes:

• “Millions of people won’t have jobs, and this is nothing like the Industrial Revolution—the speed is overnight.”—Adam (51:42)
• “We are about to go through a massive improvement in efficiency. That means pain for many labor sectors.” — Sal (51:13)

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Q&A Highlights (58:36–75:10)

1. Dumbbell Shoulder Press – Neutral vs. Traditional Grip
[58:36–62:24]

• Both have merit; functionally, Arnold presses (rotational action) hit the full range and optimize mobility.
• “If you had to pick one, do the spiraling/Arnold press for maximum joint health and muscle activation.” — Adam (61:57)

2. Do Ladders, Boxes, and Parachutes Improve Athleticism?
[62:24–67:47]

• Ladders = Agility/skill, Boxes = Power, Parachutes = Sprint resistance.
• Key Principle: These drills only translate to sport if done with intent and without fatigue; use them to mimic game moments, not as metabolic finishers.

3. Training Volume: 2x/week vs. Short Daily Sessions
[67:47–70:52]

• Spreading the same total volume into shorter, more frequent sessions yields better results.
• "If you have access and it fits your lifestyle, frequent short workouts (like MAPS 15) are superior." — Adam (68:40)

4. Is It Too Late for a Fitness Career at 52?
[71:15–75:10]

• Absolutely not! Older, fit trainers relate better to average clients (who are middle-aged).
• "Advantage goes to the fit 52-year-old over the ripped 22-year-old—clients want someone who understands them." — Sal (71:36)
• Experience and relatability trump youth and leanness in training success.

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Timestamps for Notable Segments

• 02:57: Launch of the 90-day challenge structure
• 06:30: Photo-only progress tracking explained
• 09:10–10:33: Why this works for 80%+ of people
• 13:33–17:45: Building sustainable nutrition habits and the psychology behind high-protein success
• 25:59–29:52: The probiotic “fat loss miracle” explained
• 30:08–36:05: Extreme diet and bodybuilding aftermath stories
• 46:29–57:32: AI, socioeconomic change, and the future of ownership
• 58:36–75:10: Q&A covering technique, programming, and career advice

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Notable Quotes

• Sal (06:30): “You’re not going to weigh yourself…you’re going to wait a full 90 days...If you just did this, your body fat will go where it needs to instead of fighting it all the time.”
• Adam (15:19): “It’s not about shakes or bars. It’s building new behaviors around high-protein foods that you don’t mind eating daily.”
• Sal (24:45): “If I don’t chase it, I’ll miss it. 90% of people do not consistently hit optimal protein.”
• Adam (50:04): "At best, we control [AI]. At best—people. People are not great."
• Sal (71:36): “The average personal training client is middle-aged…if you’re 52 and fit, that’s an advantage.”

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Summary Tone and Language

The Mind Pump team's tone is candid, witty, and occasionally irreverent—balancing science-based prescriptions with real-world observations and a willingness to critique both industry fads and broader societal issues.

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For New Listeners

This episode delivers a practical, habit-focused approach to get in great shape without gimmicks; offers science-based reasonings for every recommendation; and zooms out to connect the micro (habits, training, food) with the macro (social change, economy, technology). If you want a plan you can implement starting today—and insight into current events from fitness pros—this is an essential listen.

Transcript

[Narrator/Commercial Voice]

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[Adam Schaefer]

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[Podcast Intro Announcer]

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

[Sal DeStefano]

Mind Pump Mind Pump with your hosts.

[Podcast Intro Announcer]

Sal DeStefano, Adam Schaefer and Justin Andrews.

[Sal DeStefano]

You just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. In today's episode we answered listeners questions people wrote in to Instagram @mindpump media. We picked some questions. We answered them, but this was after our intro. Today's intro is 56 minutes long. This is where we talk about fitness and fat loss and muscle gain, current events, family life, always a good time. Again, if you want to write in a question that we can pick, go to Instagram indpumpmedia Now this episode is brought to you by some sponsors. The first one is Seed. This is the world's best probiotic. If you want to use a probiotic and you want to get the benefits of using a probiotic like fat loss, which I talk about in today's episode, Go with seed go to seed.com mindpump use the code 20mindpump get 20% off. This episode is also brought to you by Organifi, makers of organic supplements for health. Today we talked about the red juice and green juice. Mix them together for the Christmas blend High energy stress reduction. Go check them out. Go to Organifi.com, that's O R-G-A-N-I F I.com mindpump use the code mindpump to get 20% off. Also, our new program Maps 15 Strong. This is a 15 minute version of Maps Strong. So it's 15 minutes a day, two lifts a day based off of Maps Strong workout programming. It's 50% off right now until the 13th. You got to get it now. Go to maps15strong.com. Use the code 1250 for the discount. All right, real quick.

[Justin Andrews]

If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs or training gear over atmypumpstore.com. i'm talking right now. Hit pause, head on over to my pump store.com. that's it. Enjoy the rest of the show.

[Sal DeStefano]

All right, here's what we're going to do. We're going to give you the plan. We're going to give you it all laid out. A plan for the ultimate 90 day fat loss challenge. That's right. We're going to give you the workout, diet, strategy, everything you need. Here we go. Let's break it down. So here's what I wanted to do a little different. I'm going to just go through what the plan is and then let's talk about why, why it works, why do it this way? And so my thought process was this.

[Adam Schaefer]

What if Justin and I disagree?

[Justin Andrews]

Well, that's going to get awkward.

[Sal DeStefano]

Then it'll get real awkward. No, I would love any changes or input. But you know, people like specifics. They like 90 day this. I know it goes against really our message of longevity and so, but, but that's kind of baked in here. What's baked into this is. My goal is with this is to hopefully create some habits with people and show them some movement in a 90 day period. Now I do want to say this going into this, if you're over trained and under eating already, let's, let's, let's skip this. This is like if you're healthy, if you're healthy, here's what your plan is. If you're not healthy and you're overdoing. Okay.

[Adam Schaefer]

Because this is my, my first question I have right out the gates for something like this without even seeing where you're going is there obviously is a kind of specific avatar that you're probably addressing. And I'm assuming that avatar is somebody who wants to lean out but is already in a healthy metabolic place.

[Sal DeStefano]

That's right.

[Adam Schaefer]

And that's what this looks like.

[Sal DeStefano]

That's right. If you do not, I will say this following this. If you're not in a healthy metabolic place, but you follow this, you'll get, you'll still be better off.

[Adam Schaefer]

Okay, well that's Good.

[Sal DeStefano]

You'll be better off and you'll build some muscle as well.

[Adam Schaefer]

Okay.

[Sal DeStefano]

Okay. So body composition change is what you'll experience through this process. So, so let's start with a workout. So I, what I did is I create two very basic workouts and you're gonna alternate them every Monday, Wednesday and Friday or whatever. Three days you want a good day off. In between is probably a good idea. Day one is squats, incline press. You're gonna do some kind of a row overhead presses, curls and press downs. So there's your exercise for day one. Do a few sets of each. Day two, or workout two is deadlifts, some kind of a bench press, pull downs, rear flies, some reverse crunches or something for your core, and some calf raises. Those are the two general workouts you'll be alternating every other day or three days a week. Month one, you're gonna be working in the low rep range, around 6 to 8 reps. Month two, the reps are a little higher, maybe around 12. In month three, you can play around with about 15 rep range. So as you go through this program, your reps will go up, which means you're probably gonna have to adjust the weight to be able to hit those reps. Diet wise, this is all I'm gonna tell you to do. Aim for 30 to 50 grams of protein at least three times a day with a protein shake in there. If you're a man, you're gonna be closer to 50. If you're a woman, you're closer to 30. Eat that first. Then eat some well cooked veggies and then have your carbohydrates sticks to whole foods. That's your diet. And then here's what you do for the challenge. You're not going to weigh yourself. You're just going to do this. On day one, take a picture of yourself in your underwear or in clothing that shows your body from the front, side and back and then take another picture 90 days out. So you're gonna wait a full 90 days before you look in the mirror to really see.

[Justin Andrews]

No way. No looking at mirrors. None of that.

[Sal DeStefano]

That's right, because that'll mess you up. Yeah. Especially if you're coming from a bad metabolic place. And 30 to 50 grams of protein is actually more than you're used to.

[Adam Schaefer]

Yeah.

[Sal DeStefano]

You might freak yourself out with, you know, changes in the scale.

[Justin Andrews]

That's the only contention I might have. So you had inclined press.

[Sal DeStefano]

Yeah.

[Justin Andrews]

And you had bench press.

[Sal DeStefano]

Yeah.

[Justin Andrews]

But we didn't have like a shoulder press.

[Sal DeStefano]

Shoulder press was the first one. Oh, overhead press. Yeah.

[Justin Andrews]

Oh, I didn't see those.

[Adam Schaefer]

So this.

[Justin Andrews]

Then we're good.

[Adam Schaefer]

Sounds like, oh, there it is. Three guys who have this incredible Maps Anabolic program that's changed so many lives. But you've taken it after 10 years and simplified it even more specific, easy to follow.

[Sal DeStefano]

Yeah, yeah.

[Adam Schaefer]

Is what you did was you. You. You eliminated some. Some diversity in the exercises, stuck to the biggest bang for your buck movements. You simplified it to just literally two workouts that you're rotating. You also took out the. Oh, you're rotating every third week. And you go just that whole month, you do this. This whole month, you do this, which makes that super easy. And then we actually give some diet advice, which we normally don't give diet advice inside most of the Maps programs. There are some that have later on. But what we. And this is what we've learned from years of, you know, thousands of people going through mass programs is. I wish you would just tell me something Diet wasn't. And instead of being like, well, that's impossible because we can't do that for everybody. What are the. What. What are the couple things I could tell somebody that will tend to cause good. That will create incredible increase incredible results across the board on everybody, regardless of where their metabolism is or not, and distilled it down to that. This is if. Okay, so knowing this and, and. And you have to be honest because it's. It's asking me to, to change your baby.

[Sal DeStefano]

Right.

[Adam Schaefer]

Or your child. What you, what you have learned from marketing and from the thousands and thousands of people that we've been. If you went back and Maps Anabolic, would you have rewrote it like this?

[Sal DeStefano]

The thing I would have changed would have been the name.

[Adam Schaefer]

Well, that too.

[Sal DeStefano]

Big time.

[Adam Schaefer]

We learned that.

[Sal DeStefano]

Yeah, that I think the big time. I don't know if I would have changed the program because in the program you have video demos and we're not doing that.

[Adam Schaefer]

No, no. The program's phenomenal. I'm saying Diet to reach the masses. Here's my. And I bet. I bet Doug agrees with me here. Would you. Would you. Would this have better served us if we. If we had built something this simple, this direct, this valuable as. As the flagship first product that we let out? Now, that's not taking anything away from how amazing Maps it's by. There's a reason why it's the flagship product, why everybody sees incredible results. You follow? But what you understand about the consumer today.

[Sal DeStefano]

Yeah, yeah.

[Guest or Additional Expert]

From a consumer standpoint, probably, yes. There's no shrugs here. I think some people will complain about that. I personally will.

[Adam Schaefer]

I mean, that's what this screams to me.

[Guest or Additional Expert]

No, yeah, no, it's definitely a simpler program. In fact, as we're sitting here, I'm contemplating. I think I'm going to try this.

[Sal DeStefano]

Yeah. So here's what I want to say. I want to be very clear. Right. So nothing's going to give you results like having an individualized program. No. No MAPS program. What I'm saying here, definitely not. That being said, I can say this with full confidence. Probably 80% of the people watching and listening to this right now. So that's a vast majority. We get phenomenal results just from doing this, which now you'll hear fitness influencers say, everybody, no, it's impossible. It doesn't work that way. There's a good 20% of you that need far more individualization. This will be inappropriate for. It's not. Right, whatever. But a good majority, a big majority, 80%, I would bet, of the people watching and listening, if you just did what I said right here, in 90 days, you would see significant difference. Now the, the thing about this, I.

[Adam Schaefer]

Think you see pretty good difference in just, just 30 days. 30 days following that. Yeah, true to that. With like, not the whoops. Weekends, all that stuff, like consistent, like consistently in 30 days.

[Sal DeStefano]

Oh, in 90 days, you would see really good.

[Adam Schaefer]

Yeah, yeah.

[Sal DeStefano]

And, and now here I'm going to tell you what the most important part of all this is. People are like, is it the diet? Is the workout? No, the most important part is at the very end when I said you take a picture in the beginning and then you take a picture at the end. Yeah, yeah. Because what will mess you up with what I'm doing here is not trusting the process. Weighing yourself every single day, watching water fluctuation changes, questioning everything. I need to do more, I need to eat less. Am I whatever. And you really mess yourself up.

[Adam Schaefer]

Well, let me, let me tell you, Let me tell you what else you're accounting for. Because some people have a hard time wrapping the.

[Sal DeStefano]

Right.

[Adam Schaefer]

Wait, this makes no sense. How could you not give a calorie range?

[Sal DeStefano]

Yeah.

[Adam Schaefer]

And it's like if you follow this and you have accidentally some high days of calories where you go over a little bit, and then some days we go a little lower on calories, what will end up happening is you'll, at the end of this, you'll have built muscle and probably lost a little bit of body fat, which will change. What, what. And what might also happen is the Scale, not move very much, but you'll look very.

[Sal DeStefano]

That's right.

[Adam Schaefer]

Because. And that, that organically that will happen if you follow that that way. And you have the occasional high calorie day because you, but you, you stick to the high hitting the protein. You stick to the weight training. And you have some days where, oh, I probably didn't move enough or I ate a little too much and oh, I put on a little bit. That's right. Probably got allocated to build some muscle. Then you have other days where you're like right on top, you moved a lot, you burn. And then you were in a deficit. What ends up happening at the end of this is you see this beautiful exchange.

[Sal DeStefano]

I'm going to say this. I just, I had this conversation last week with my daughter and my niece. I just had this conversation this morning with all my cousins.

[Adam Schaefer]

I had this conversation last night with.

[Sal DeStefano]

My cousin in the, in the context of proper strength training, because that's important. Like, you have good proper strength in this program. The very basic strength training program for most people will get you stronger and build muscle and do great. It'll be appropriate for most people. In other words, it'll be very effective.

[Justin Andrews]

This is like your average gym member that used to come up to me and be like, yeah, you know, like, I just want to know something basic to do, like, what can I do? You know, like right away it's gonna get me some result, but I don't really want to, you know, spend too much time thinking about it.

[Sal DeStefano]

Boom. That's right. So in the context of proper strength training, okay, so imagine that context. If you ate 30 to 50 grams of protein three times a day, and if you're a woman, it's closer to 30. If you're a man, it's closer to 50. Again, I'm generalizing. This is true for most people. After that you ate well cooked vegetables and after that you had your carbs. So you just, that's the order of your meal and you wait until you were satisfied and you stuck to whole natural foods and you threw in one shake a day, 30 to 50 grams of protein shake a day. Here's what happens in the context of proper strength training. Your appetite will, will, will adjust naturally to allow you to build muscle and burn body fat. What happens is your body's natural appetite, your natural, like, oh, I want to eat more or I think I'm full, will start to follow this pattern of moving your body to a body composition change that is relatively fit and healthy. What does that mean for most Men, you're probably going to be around, I don't know, probably around 14% body fat, give or take. For a woman, around 22% give or take is where you're going to fall because your body in the context of strength training properly and sticking to whole natural foods, like you go off whole foods, you eat processed foods, it throws everything off because they're engineered to make you overeat. But if you stick to whole foods, you hit high protein, you eat the vegetables. Like I said, if you do that, your appetite will naturally go up and down to help you build muscle and burn body fat. And you'll mess yourself up if you track every single day your weight. But if you do what I said with this picture, and by the way, make sure the picture's in the same place, same lighting, everything the same so you have nice consistent watch what happens to your body. And again, I was talking to my cousins this morning, I'm like, you guys, if you just did this, your body fat percentage will go where it needs to instead of trying to fight it all the time.

[Adam Schaefer]

So this is, this is so great that you went this direct. I literally, I had an hour had traffic last night and got caught up with my cousin who I haven't talked to in a really long time, who's, she's a little bit older than I am and struggled with weight for most of her adult especially after kids life and feels like she's tried everything with her son. And we had this long conversation. It literally was, this is the, this is the protocol, like literally. But what I will say that I spent the, the most of the conversation after we, we laid this out and I explained to her like, this is all I want you to, to focus on, which is almost identical to what you, what you laid out. Her challenge. And I think this will be the greatest challenge for a lot of people, especially female clients because my female clients tend to struggle with the protein more than men, even though men do too. Is getting ahead on the grams of protein for breakfast?

[Sal DeStefano]

Yes.

[Adam Schaefer]

She couldn't. So she, I and I said she was, all she was doing is having shakes and bars all the time. And she was just like, you know, I was talking to my train of friends. She goes, ideally I should be eating homeless. I said that's good advice. You know, they're not bad for you. But why it's not good is that it's not realistic. You need to. What what has happened is you have created behaviors around the morning time of either skipping or not eating high protein meals that we need to learn. So I'm asking her questions, like, do you, do you eat this? Do you like this? She doesn't like Greek yogurt. She doesn't like cottage cheese. She, she can handle eggs, but not a big fan of it. And I'm like, well, are you, are you, like, adamant about, like, it has to, like, look like a breakfast food, or would you have ground beef and white rice for breakfast for nine o'clock in the morning? She's like, oh, I would totally do that. I'm like, oh, great, this is perfect. So then what I want you to do is when you cook that for dinner, I want you just to cook an extra serving and portion it out and put it in the refrigerator. Because also time was an issue too. She's like, I don't have a lot of time in the morning. I said, I'm not going to make you make something. So all I want you to do is just reat that ground beef and rice. Now, if you want, because it's to make it feel more breakfasty, crack two eggs over it, throw it in the iron skillet and stir it all up. And now it feels more breakfasty to you. But if you're okay with it, that's how I eat a breakfast all the time. And now you're at 40, 50 grams of protein first thing in the morning. It makes the rest of the day so much easier.

[Sal DeStefano]

It does. The other thing, too, I want to add, Adam, is when you're, when you're not hitting it from whole foods versus trying to get a lot of it from bars and shakes. Bars and shakes. Now, they are high in protein, but they're still processed, meaning that they don't provide the same satiety effects as whole foods. They just don't. You know, 45 grams of protein from flank steak or chicken or fish is going to give you that natural appetite signal that I just talked about, whereas bars don't tend to do that as well. Now, I did say, I did tell people to add a 30 to 50 gram protein shake because it's hard. It is hard for a man to hit, yes, 180 grams of protein a day. It's hard for a woman to hit 130 grams or 140 grams of protein a day. So I'm giving you that shake to make up the difference. But if you stick to whole foods with this, you guys, you're going to get leaner and build muscle. In other words, you don't have to track and worry about everything. Now, I don't Want to. I don't want to, like, say, like, this is easy because it's actually quite difficult enough to avoid processed foods. That's difficult. It's just simple, and it's difficult to be consistent.

[Justin Andrews]

Not easy.

[Sal DeStefano]

But if it's. Yes, it's simple. But if you just follow this for 90 days, you'll get. You'll see what your body can do, and it's pretty amazing. And then if it works and you love it, keep going.

[Adam Schaefer]

I want to talk more, though, about what I just said with the shakes and bars, because as I was saying it to her, it's like, I don't know if I've ever really communicated that before or that way to other clients or on this podcast. And I think it's an important point. What I notice with. With people around bars and shakes, that it's a. It's a behavior that's connected to only when I'm on my fitness kick, meaning I know, I hear a protein's important, and I'm gonna start working out, so I'm gonna start adding these shakes and bars in. And then when they fall off, it just falls off, and then so does the protein intake.

[Sal DeStefano]

And.

[Adam Schaefer]

And what they never do is they never teach themselves new behaviors around food choices that are high in protein, real food choices. And so it isn't just that, because I was explaining to her, it's like, it's not like the A shake is bad. It's not bad. And it's not like you. If you add all the shakes and bars that equal the protein, you couldn't possibly get fit. We've done. We've done the studies, We've seen it. I've tested it. Like, it's. It's possible. But what really we're also trying to do is we're trying to create new behaviors that you can do forever. And so if your brain right now, what breakfast has always looked like is either skipping it in coffee or it's a waffle, or it's this car. It's like. And you've never thought that you can have ground beef and rice for breakfast and you actually like it and you don't mind it. It's like this becomes a new behavior that you don't mind doing. And now a great source of 40 to 50 grams of protein that you unlocked.

[Sal DeStefano]

It's so funny because breakfast made up by General Mills, it was a. It's the most.

[Adam Schaefer]

An ego, Eggo waffle, bacon, and all that.

[Sal DeStefano]

So there's two food categories that receive the most advertising and marketing. It's breakfast and snacks, so let's stick to breakfast. Breakfast is so heavily marketed that when I say high protein breakfast, everybody's like, well, I guess it's eggs, because you don't eat anything else for breakfast. Otherwise, it's cereal or pancakes.

[Guest or Additional Expert]

Food is food.

[Adam Schaefer]

Food's food.

[Sal DeStefano]

I know food is food. It's just. We've been heavily marketed to think that breakfast has to look a particular way.

[Adam Schaefer]

Totally.

[Sal DeStefano]

Which makes it difficult.

[Adam Schaefer]

It was so. It was so enlightening for me to hear her respond that way and go like, God, how many people think this way? It's like that. That we. We have been. That shows you how well we've been marketed to and we've been conditioned that these foods look like this. It's like, are you kidding me right now? Do you think, like, if this was caveman times, like, you go, oh, no, there's no. There's no eggs and bacon. I can't eat today. It's like, oh, you're eating chicken. Maybe you're eating ground bee. Whatever you can get your hands on. That's. And so. And then. And it's. I mean, I love it. And I like to. Because I do. I do like the benefits of eggs. And it does make me feel it's even. It's breakfast by cracking two eggs over it. So if you feel like you need to do that, then that just boosts the protein. Eggs are beneficial. But it was such an unlock for her. And why to me, why that's so important? Okay. Even if. If all things were equated with the shake, it's like the shake ends up falling off when the. When the. When the workout starts falling off. But that meal that she now can learn to have is a good meal. Working out or not. Like, that's a. A good. Be a new good behavior. And that's what I'm looking at when I'm looking at a client, when I'm trying to teach them to not have all these shakes and bars is not because it's bad or you can't get your results away. It's like, no, it's like you're. You're using that because you're on this health kick. I want to teach you ways of eating that are beneficial to you, whether you're lifting weights or not lifting weights and create those new behaviors that.

[Sal DeStefano]

That becomes something consistent and just for people. If you. If you haven't heard us talk about this before, for why the protein, it builds muscle, it produces satiety, it balances blood sugar and it helps with fat loss. So two equal calorie diets, both in a deficit, the higher protein 1 produces more fat loss and preserve more muscles. That's why high protein is something that we often talk about, why we're recommending it here. Speaking of which, we talk about it so much. I've trained so many people and implemented these things with them, and I know how it works. But oftentimes you don't do it yourself for whatever reason. Right. I typically eat high protein anyway, but I wasn't consistently hitting 200 plus grams of protein every single day. I would say, on average, I was always probably around 150 to 170, which is a lot, which is great. Okay. There's nothing wrong with that. It's great. But I'm at 200 and between 215 to 220. And if I were to take my own advice, I would be hitting about 220 grams of protein a day. So over the last four weeks, I said, you know what? I'm going to actually consciously hit 220 grams of protein a day every single day. I'm not going to change anything else. I'm not going to change my workouts, I'm not going to change my supplements. I'm not gonna try to eat more, try to eat less. I'm just gonna pay attention.

[Adam Schaefer]

And the way I've done it, boom, you built muscle.

[Sal DeStefano]

Well, here's. I, obviously, here's what happened, but so here's the experience. I initially built some muscle, I would say probably about 2 or 3 pounds of lean body mass, which is a lot for me. I've been doing this forever, two or.

[Adam Schaefer]

Three pounds, and now you can eat like a horse also.

[Sal DeStefano]

Well, what's now happened is as I gained the two or three pounds, my metabolic rate flying, and I just got shredded. Yeah, it was that process. It was like I built a little bit. And here I am about five weeks in of doing this, maybe four or five weeks, and I'm like, dude, I'm getting like, veins in my, like, what is going on? And I'm like, oh, it's because I. It's the protein. It was just the protein. Yeah. And I did it mostly through food, but sometimes shakes. I'm just consistent like every day. Every day.

[Adam Schaefer]

So I've been beating this drum for 10 years, man.

[Sal DeStefano]

It's crazy.

[Adam Schaefer]

It's, it's. And I, I feel so strongly about it because I'm so aware of it and I discipline myself to do it, and I still fall short. So it's like, and I. If I know if I'm doing that.

[Sal DeStefano]

If I don't chase it, I'll miss it.

[Adam Schaefer]

It's hard. 90 of people there is. I know someone listening right now. Oh, I'm fine.

[Sal DeStefano]

I never miss.

[Adam Schaefer]

It's like, okay, you're literally less than 10 of the population. Most people do not consistently do that, especially the upper level.

[Justin Andrews]

Thinking of their best day though too.

[Adam Schaefer]

Yeah, they're thinking their best day. They're also calculating what, like the bare 0.8 grams or whatever. 0.6 to 0.8 grams. What they're the bare minimum with it. Not optimal. Optimal is all the way up to one. One and a half. Like, that's a. That's a lot of protein. If you weigh, if you weigh more than a buck fifty, that's a lot of protein for the average person. And it. And it takes like, to be deliberate about every meal. Like for me to go and hit 200 to 220 every day, I have to like, literally look at the meal and go like, man, am I getting at least 8 to 12 ounces of meat right here? Because if I'm not, I'm gonna get behind here and like the. Every meal has to look at that. And then even then, if it's a lighter day where I only get three meals in, I'm gonna have to add a shake at the end of the day just to catch up.

[Sal DeStefano]

Well, I'm gonna say this look, just so people know, just so people understand how much 200 grams of protein is. That's 2 pounds of relatively lean red meat a day. A day, every single day.

[Adam Schaefer]

And a big serving of meat is 6 to 8 ounces. A big serving. So do so think about that for a second. So when you sit down and have a steak for dinner or a lunch, whatever, a big service restaurants serve you 4 ounces places. So like a good sized serving is 6 to 8 ounces of.

[Sal DeStefano]

In my experience, most of my female clients when we started tracking were consuming 60 grams of protein in a day. Men 80, maybe, maybe 90.

[Adam Schaefer]

Yeah.

[Sal DeStefano]

So it makes a big difference. It makes a huge difference. And like I said earlier, it will naturally adjust your appetite. That's what's cool about this 90 day fat loss challenge is I'm not telling you to eat a certain amount of calories. I'm telling you a few things. Try it for yourself. Don't take pictures and study yourself in the mirror the whole time. Wait till the end of 90 days and see what happens. I think people will be pretty surprised. Speaking of Fat loss. I looked up because you guys know how the studies on probiotics are like so rad. They're so, so weird. They're weird because they affect things that you would.

[Justin Andrews]

The performance side of. It's so bizarre to me.

[Sal DeStefano]

I did it, I looked up, I had AI give me a general analysis of all the studies that are peer reviewed on fat loss for probiotics. What do the studies show when people just add a probiotic for fat loss? Because that was really what was, what was interesting to me. It's interesting to me that all these studies are coming out showing that you could take a probiotic and it helps with fat loss. Like what, what's going on here? On average, in the studies, the. An average person adding a probiotic will lose between 1 to 2 kilograms of body fat over 8 to 12 weeks. After 12 weeks, it tends to go up to 3 kilograms. So you're looking at 3 to 6 pounds of body fat from just taking a probiotic.

[Adam Schaefer]

That's wild.

[Sal DeStefano]

They're not doing anything else. Do you think that that's a fat burner? That's the first fat burner supplement.

[Adam Schaefer]

Do you think like legit. Do you think this was, has been always been the case that like this, this science was there? Or do you think that we have just destroyed our, our gut that bad that that's what this is really highlighting more than anything else? Probably that I feel like that's what this is. I feel like, I feel like probiotics were not designed like we've just killed.

[Sal DeStefano]

Our quote unquote metabolism.

[Adam Schaefer]

Yes. And our, and our, and our, our gut is under attack and, and trying to normalize at all the time because of all the, that we intake, we breathe all the things. Right. And that's only compounded over decades that a probiotic which is not designed to speed your metabolism up, burn more calories or do anything that's regarding fat loss, but because incrementally right away starts to impact your gut in a positive way right away. A byproduct of that is metabolic.

[Sal DeStefano]

Oh, your body's working the way it's supposed to.

[Adam Schaefer]

Yeah. Or even just a little bit better. Even if it's not working the way it's supposed to, it's like it's better than what it was yesterday.

[Sal DeStefano]

It's like the vitamin D studies. Like, yeah, people take vitamin D, get all these great benefits because we're so deprived, dude.

[Adam Schaefer]

I mean that's, that's what I read into this. Like, I don't, I don't think this Is like revolutionary science on like a probiotic. Like, oh my God, this whole time it was a fat burner. We didn't know. It's like, no, our guts are just being so destroyed that you can pick a hundred random people and they, and then take them.

[Sal DeStefano]

Take a probiotic, take a good one, high quality one. They're in. You know, Seed is the company we work with.

[Adam Schaefer]

You know, I'm so like.

[Sal DeStefano]

And are you. Have you been taking it regularly?

[Adam Schaefer]

I, I have never seen.

[Sal DeStefano]

Is great.

[Adam Schaefer]

Maybe I notice maybe the best thing to come of this whole thing that I went through is I'm on. I'm, I'm. Tomorrow's 30 days. Okay. Since everything. But I have not missed a supplement in 30 days. I can't tell you the last time. And I mean I'm on, I'm on the south stack right now and I'm like, I'm, I mean I've like my mantle has got in my room has got. I mean if I must have 40.

[Sal DeStefano]

Bottles up there, like this is what this guy feels like every day.

[Adam Schaefer]

But I have to admit that like because of the I had to type of deal, it's building this consistency for me and seeds are one of the, one of the many things that's on the stack right now that I'm consistently doing.

[Sal DeStefano]

Have you noticed any different? Let me think. For you, with Seed, I would expect improvements in skin and digestion.

[Adam Schaefer]

So the main reason that I started taking it was because I told you how destroyed my stool has been. So I wouldn't say a normal side effect. Yeah, yeah, yeah.

[Sal DeStefano]

So that's true.

[Adam Schaefer]

It's hard to know what, what I mean. Well, I mean I'm getting better. I'm not like what, what I will say, honest to everybody is that even 30 days later I am not 100% but every day I'm a little bit better. And so, and it's, it's what I, what I don't know is had I not been doing all these things, how would I feel right now? So I believe from what I, what I've been doing has been making that process better.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

And so it's, I'm gonna stay consistent with it. So it'll be interesting in like let's say 30 more days.

[Sal DeStefano]

Yeah, that's crazy. So who, who was it that wrote about the influencer who died on the 10,000?

[Justin Andrews]

Yeah, I put that in there.

[Sal DeStefano]

I saw a clip. So tell so what happened to this? Because I look into it.

[Justin Andrews]

So he was trying to do like a. Set himself up for like one of those weight loss things where you, you know, it's like a trainer where they put on a lot of weight and then they, they do this like transformational reveal at the end. Like we've seen somebody do this a few times before, but it was like a 10,000 calorie diet that, that he was on and he was taking in all these calories and apparently he died like in his sleep.

[Sal DeStefano]

Do they know what caused the death?

[Adam Schaefer]

That sounds.

[Sal DeStefano]

Cuz he was young.

[Justin Andrews]

He was. Yeah, he was super young. Yeah. And it was, it was the extreme. I don't know exactly like if we should pull that up, Doug, and find out, but 30 years old.

[Sal DeStefano]

30. Yeah.

[Guest or Additional Expert]

A Russian.

[Sal DeStefano]

Do they know what caused.

[Guest or Additional Expert]

Was it, was he, was it the expected heart failure?

[Justin Andrews]

Heart failure, yeah.

[Adam Schaefer]

And wasn't he already in good shape and then he did it?

[Sal DeStefano]

Yeah.

[Guest or Additional Expert]

I don't know. Let me take a Look at this.

[Sal DeStefano]

10, 000 calories a day and he died.

[Guest or Additional Expert]

So he gained 28 pounds in a month.

[Justin Andrews]

Yeah.

[Guest or Additional Expert]

His goal was to gain at least 55 pounds and document the process of losing the weight to promote his upcoming weight loss program.

[Justin Andrews]

He was trying to get it really fast.

[Adam Schaefer]

It was only a matter of time before these stupid things that these people were, had been doing for quite.

[Sal DeStefano]

I mean that shouldn't kill you but, but you remember, you remember it was a perfect storm with some people.

[Justin Andrews]

You were pressuring the hinges. Yeah, well, yeah.

[Adam Schaefer]

And if you had some underlining already, like hard issues and conditions and you didn't know and you're probably put. You push the levers. I mean you remember supersize me.

[Sal DeStefano]

Yeah, yeah.

[Adam Schaefer]

And you remember all the markers.

[Sal DeStefano]

Yeah. He went crazy.

[Adam Schaefer]

Yeah, it went, it went, it went nuts.

[Sal DeStefano]

That's crazy. Have you, have either one of you ever ate 10,000 calories in a day before?

[Adam Schaefer]

I think I have.

[Sal DeStefano]

I have.

[Adam Schaefer]

I have after a show.

[Sal DeStefano]

10,000. Yeah, yeah, yeah, I've done, I think I've done.

[Adam Schaefer]

I mean I didn't, I didn't.

[Justin Andrews]

Six or seven maybe.

[Adam Schaefer]

I didn't, I didn't.

[Sal DeStefano]

I couldn't do 10,000.

[Justin Andrews]

I don't even think that. Maybe like five.

[Adam Schaefer]

Yeah, I'm pretty sure I did. I mean I could go back and like go try. I wasn't tracking like trying it, but I'm, I'm pretty sure I cleared 10. I'm pretty sure.

[Sal DeStefano]

Wow.

[Adam Schaefer]

I mean, but come on. I'm, I'm.

[Sal DeStefano]

But what did that feel? Eight weeks. Oh.

[Adam Schaefer]

I mean I looked awesome afterwards.

[Sal DeStefano]

Well, you needed.

[Adam Schaefer]

Yeah, my body needed five to six I was at that time. You got to think of this. It's not that unrealistic. My metabolism was at 5,000, 5,000 to 5,500 to maintain my size.

[Sal DeStefano]

Plus, it was just after we.

[Adam Schaefer]

And then. So imagine this. Okay? So I had got my metabolic rate up to 55,000 to 5,500 to maintain my size and activity level. Okay. To cut for a show, what it looked like would be, you know, from 5000 to 4000 down to 3000. I hit stage still eating 25 to 2800 calories. So 3% body fat, and I'm eating 28, which was starving for me. Right. That's what that felt like when you were used to eating 5,000. And that's what I would do for the last couple weeks to get absolutely shredded. So my body just three weeks before that remembers what it's like to want 5,500. And I've been depriving it for weeks in a row of that kind of calorie. So, yeah, I mean, I cruised by 6,7000 calories. And then I had, you know, pizzas and pies and.

[Sal DeStefano]

Well, I mean, this. The weight gain that he experienced, the 28 pounds or whatever in a month, that's nothing compared to what you'll see competitors go through. Yeah, I ran into. I'm not going to say who. You guys know who it is, but our buddy who just competed, and he was four weeks out from. So he had hit stage, shredded. Yeah, he's a pro. Four weeks out. I saw him, bro. Like, did you gain 30? It looked like you gained 30 pounds.

[Adam Schaefer]

I put 25 to 30 pounds on right afterwards. Right afterwards. Now you remember.

[Sal DeStefano]

I mean, it was.

[Adam Schaefer]

You got to think this, too. You got. You got gallons of water.

[Sal DeStefano]

Glycogen water.

[Adam Schaefer]

Yeah. Oh, yeah. So. So at least 10 to 15 of that is good.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

You know, 10, 10, 10, 15 easy is good water and glycogen right away. So it sounds, like, really bad, but you. I definitely. And then also good body fat because you're at 3%. You need to get up.

[Sal DeStefano]

You need some fat.

[Adam Schaefer]

You need to get up to 8 or 9%. So, like, you. You think it's all, like, it's not good for you and to go that. That fast. And I remember after doing it the first time, the unhealthy way, I would then reverse diet and talk about it, I would tell people, like, the only.

[Sal DeStefano]

Thing I ever experienced similar to that was when Doug and I filmed. Took photos for the original maps Anabolic. I had got myself down to like 4, maybe 4% body fat. And I remember first two things. Number one, you dream about food, which is weird. It's really weird to have dreams about food where you're in sleeping and you're thinking and the food I'm dreaming about is like apples. Just like. It's not like I'm dreaming about donuts.

[Adam Schaefer]

No, no, no.

[Sal DeStefano]

It's really weird. All you think about is food. It's the most crazy thing. And then afterwards when I was really done, like oh, we did the photos. Now I can enjoy whatever I started eating and some hyper palatable. But I remember what I had. I think I had pizza. And it triggered a frenzy, bro. It's like, you know when you watch great whites in the ocean attacking something and they'll bite each other because it's a roll back. And then just I felt a frenzy and I just kept going. It was the weirdest, most dysfunctional feeling of all time, dude.

[Adam Schaefer]

I mean it compares to me. The thing that I thought was the most awesome. It was my favorite part of competing was the next two to three workouts. Oh yeah, crazy pump like, like there is no steroid, there's no supplement I've ever taken that gave me the pumps and the feelings of coming off a six to eight week depleted body that just got fed tens of thousands of calories in, in a couple days. It, it's. I'm serious. Like it was more anabolic feeling than any anything and I've tried a lot of stuff. Like it's was way more off of that. That part was like whoa, this is, this is so cool. Like that was. Yeah, that was really cool.

[Justin Andrews]

It's weird to me because two I've seen like so my father in law will like every now and then we'll get like a life insurance hitting them up to, to get rechecked and so just crash diets. Like I've never seen somebody crash in my life. Like, like he can crash diet. And I'm like this is so not good for you, dude. Like I keep trying to express like how bad this is on his health but you know, still just because wants to make the weight and not look like his markers are bad. But I'm like if they really looked at his blood work, this would not be good.

[Sal DeStefano]

You know what's crazy about that? Some people do that right? For, for life insurance. It's like they're, they're getting ready for the test. Yeah, they skew. Because insurance companies have ridiculous science and algorithms to predict mortality. It's in their Best interest. And it's a competitive market. Doug knows this. They're really good. In fact, they're better at predicting your mortality than, Than medical. You know, they're the best at it.

[Adam Schaefer]

Because money's on the line.

[Sal DeStefano]

Yes. And they have to betting on it. They have to profit. But what happens when people cheat the test, quote unquote, when they prepare, they actually change the premiums for everybody because they throw the numbers off. So, like my cholesterol is here. I'm going to get it better. I'm going to stop, you know, smoking cigars for this long so there's no nicotine in my system. So I can cheat on the. And then they detest. They have the algorithm, then they die at a particular age that goes into a formula that everybody has to pay for.

[Adam Schaefer]

You don't think that they so crazy. You don't think. They probably buffer for that though, too?

[Sal DeStefano]

It doesn't matter because the numbers are the numbers.

[Adam Schaefer]

Because I would think they would. I think I would think they would, they would buffer for a little bit. Like, like you. I would think the algorithm goes okay. Based off these things. These people, these people should live to this. But we're going to.

[Sal DeStefano]

Of course. Yeah. Because of course.

[Guest or Additional Expert]

Honestly, I don't think that many people are gaming the system with that.

[Sal DeStefano]

Really.

[Guest or Additional Expert]

It's too much work. Honestly.

[Adam Schaefer]

I mean, I mean, that's a fair point.

[Justin Andrews]

Yeah.

[Adam Schaefer]

I just don't think a lot of people are doing it. Everyone. I bet a lot of people attempt it.

[Justin Andrews]

I've seen him do it three times, so it's like he's an anomaly.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

Is he very money motivated?

[Sal DeStefano]

I mean, is he like. Yeah, yeah.

[Adam Schaefer]

Okay, there you go.

[Sal DeStefano]

Like, you got these guys like 30 bucks a month.

[Justin Andrews]

He's, he's motivated by spite. Yeah. He'll do things just because. Yeah.

[Adam Schaefer]

You gotta have, you gotta have that personality to do.

[Justin Andrews]

Yeah, he's very like, you know, like stubborn about stuff like that.

[Sal DeStefano]

What's crazy too, is some of the questions on those insurance policies. Doug, I would love your, your, your input on this. Some of them will make your premium go up to have nothing to do with your health, but rather your activities. Do you ride a motorcycle?

[Guest or Additional Expert]

Yeah, exactly. They rate you for flying airplanes, racing.

[Adam Schaefer]

All kinds downhill skiing rides, all kinds downhill skiing.

[Guest or Additional Expert]

I don't think that's typically a risk factor, but yeah, anything they consider high risk, I'm obviously skydiving.

[Adam Schaefer]

Yeah.

[Guest or Additional Expert]

Scuba diving, things like that.

[Justin Andrews]

I'm still tripping though, on like 10,000 calories died from that.

[Adam Schaefer]

Like, how does that he has to have a precondition.

[Justin Andrews]

It must have had a heart condition.

[Adam Schaefer]

Yes. Yeah. He had to have a. And he was probably 30, so he probably hasn't done a lot of testing.

[Justin Andrews]

I thought there was something else more extreme in that story, but that if that's.

[Adam Schaefer]

Yeah. Because the average person, especially bodybuilders, would not.

[Sal DeStefano]

Would not.

[Adam Schaefer]

Yeah, yeah, yeah. No, that's not like. It's not because of the calories. It's because you had some sort of condition that you were unaware of now and then. Also considering this was after or during his 30 days of already doing it too. So he's been. It was not like one. It's like eating.

[Sal DeStefano]

There's also stuff. We don't know if there was drugs involved. Yeah. Or anything like that. There's a lot of people that has to factor. I was having this conversation with some friends of mine. The topic came up and they're like, oh, you don't, you know, you don't drink alcohol. Did you ever drink? I said, no, I never drink alcohol. And they're like, oh, it's because you're really into your fitness. I said, no, it says because it's got calories. I'll be honest with you. I was like, the fitness space, there's more. There's so much drugs in the fitness space, but it's none of the calorie containing ones for sure. They're worried about how they look, not necessarily their health. And so you'll see oftentimes when fitness influencers or whatever suddenly die, like, a lot of times it's drugs. You just don't. They just don't. We don't know.

[Justin Andrews]

Oh, have you guys ever heard. This is a little bit of a shift. But it was called this man. This man hoax.

[Sal DeStefano]

No.

[Justin Andrews]

So there was this, like, social experiment. I guess I was like an Italian sociologist or I don't know what his title was, but created this image in this drawing of a man. And it's like, have you seen this man in your dreams? And, like, and then they've heard of this. They plot. They put this image, like, all over town. And then they expanded it and it became like this folklore and this legend of, like, this guy's ma'.

[Sal DeStefano]

Am.

[Justin Andrews]

And everybody's claiming they see this man in their dreams and they're just like tripping out. Like, they think, and they're. They're promoting it. Like, everybody at some point is going to see this man in their dreams. And this is literally just a marketing campaign. Oh, wow, it was so brilliant.

[Sal DeStefano]

Yeah, I'VE seen that.

[Adam Schaefer]

Yeah.

[Sal DeStefano]

Yeah. And what's weird about. It's a creepy ass face.

[Justin Andrews]

Yes. Just creepy enough so it's like distinctive and like, you don't see something like that normally.

[Sal DeStefano]

Thanks, Justin.

[Adam Schaefer]

I'm gonna have a great day.

[Justin Andrews]

Now you get to see it.

[Sal DeStefano]

But even.

[Justin Andrews]

Even when they're describing it where I was. I was watching. I. I don't remember what I was watching, but they.

[Adam Schaefer]

Oh, Nutella launched it.

[Guest or Additional Expert]

No, this person's. Her name is Andrea. Nutella.

[Adam Schaefer]

Oh, I thought it was a company that did it as.

[Guest or Additional Expert]

No, not Nutella.

[Adam Schaefer]

So what was it? This is just a social experiment. It wasn't like a company was using it like a marketing ploy or whatever.

[Justin Andrews]

Yeah, I was, but I was thinking, man, that's a powerful thing, by the way.

[Sal DeStefano]

Like, do you know why that's a creepy face right there. Click on his face, Justin.

[Justin Andrews]

Like an imprint of something that, like.

[Sal DeStefano]

So I think we do this with.

[Justin Andrews]

Sal across town and just like plan it in everybody's head so we get.

[Sal DeStefano]

More list listeners and then self program. Yes. I. I read the science on like, what makes a face creepy. You know, one of the things that makes a face the creepiest? What is a smile that doesn't match the. Like a slight smile that doesn't match the rest of the face doesn't match it. The eyes don't. And something is off.

[Justin Andrews]

Their eyes aren't smiling.

[Adam Schaefer]

That's exactly what that is right there.

[Sal DeStefano]

That's right.

[Adam Schaefer]

He almost looks like he has a scowl, but then he's smiling.

[Sal DeStefano]

Right. There's a.

[Justin Andrews]

There's mad eyebrows.

[Sal DeStefano]

Yeah. So that f. That. That face right there makes you feel uneasy. It's like something creepy about it.

[Adam Schaefer]

Yeah.

[Sal DeStefano]

And.

[Adam Schaefer]

And now is that he looks like a pedophile. Is that also partially because. Is that. Can you do that? Can you. Can you. Can you smile and scowl at the same time? Like, is that why. Because it's like our brain goes, that's not possible.

[Sal DeStefano]

No, our brain says there's something wrong with that person. They're probably crazy. So I've read studies on that. On that. Like.

[Adam Schaefer]

Yeah, because look at. Just try. Just try and scowl and then also smile.

[Sal DeStefano]

Like if I smiled at you without using my eyes.

[Justin Andrews]

Yes. Scowling a smile.

[Sal DeStefano]

Yeah. Bro, what is wrong with you, bro? Stop looking at me like that.

[Justin Andrews]

This should be a pedophile test.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

You look like that, dude.

[Sal DeStefano]

No, I'm.

[Justin Andrews]

I'm putting you in jail just because of your face.

[Sal DeStefano]

Not at all. Anyway, I read. I read an interesting study on girls and and their fathers in connection. This is interesting. I saw a post on this and I confirmed it. And there's lots of studies to support this trip off this. Girls start puberty earlier when their biological father is absent. Oh, interesting. Average is six to 12 months earlier.

[Adam Schaefer]

Wow.

[Sal DeStefano]

So girls who biological father is not there, their puberty kicks in.

[Adam Schaefer]

That's a stupid study.

[Sal DeStefano]

Why?

[Adam Schaefer]

Because the correlations are too. First of all, half the marriages don't work, so half the fathers are probably not present or around.

[Sal DeStefano]

Well, no, they control. This is the control is girls with their biological father present, present versus those that don't.

[Adam Schaefer]

So. Okay, this has to be the only way this works for me is like these. All the people that were studied were also have normal homes. Mom and dad's in the house.

[Sal DeStefano]

That's right.

[Adam Schaefer]

And then that.

[Sal DeStefano]

That group versus girls without their biological.

[Justin Andrews]

Like stepdad in there. Do they test for that?

[Sal DeStefano]

So biological father, even if there's another man present. That's not so. By the way, there's a theory. There's an evolutionary theory.

[Adam Schaefer]

Yeah, what is this?

[Sal DeStefano]

That she will have to become fertile quicker because that's not a part of her protection. Interesting that she needs to get her genes to get passed on quicker versus dads around.

[Adam Schaefer]

Now, historically, hasn't this already been. Because of what's been going on hormonally and Ellis and the products and this thing haven't women's been starting their periods.

[Sal DeStefano]

They think it's more related to obesity. So if girls are obese or have a lot of body fat, they tend to start their period sooner. Yeah, there may be some xenoestrogen influences and that.

[Adam Schaefer]

And so that's accounted for also in this, which is interesting.

[Sal DeStefano]

What's always interesting to me, I like studies like this because it just shows the importance of having your dad. And especially for girls, they show this huge impact on girls and the safety that dad provides the other, you know, people don't necessarily provide.

[Adam Schaefer]

Yeah.

[Sal DeStefano]

So I thought it was a. Yeah, yeah. Really interesting one. Do you guys see that Denmark passed the law on social media? What do you see this one?

[Justin Andrews]

What are they doing?

[Sal DeStefano]

So let me see if they passed it. Just get rid of all of it. Yes. Yeah. Kids under 15 are not allowed to have social media.

[Adam Schaefer]

I like that.

[Justin Andrews]

I agree with that.

[Sal DeStefano]

I think it didn't go far enough.

[Adam Schaefer]

I heard a. I heard a. I like it. I heard an interesting conversation that was talking about AI. Right. Which I wanted to talk to you guys about anyways. Just kind of where it's going. And like.

[Sal DeStefano]

Doug, take the Creepy picture. Yeah, I know.

[Justin Andrews]

Adam definitely dream about him.

[Adam Schaefer]

So yes, the. This guy.

[Sal DeStefano]

This.

[Adam Schaefer]

Yeah the AI guy was on. I wish I know his name was who's just on the Diary of the CEO podcast and he's just, he's. I don't want to call him an alarmist because I think he was very calm and calculated about what he's talking but he's just trying to, you know, hey, we should really consider a lot of the, the outcomes of what we're doing with AI and this and that which this is not anything anyone's unfamiliar with, I'm sure. But yeah, he related also to just like what look what just happened with you know, social media. Like we just, we just put it into our, you know, we just adopted it right away and nobody raise their hand to think about the consequences of it. And we're. And like we're barely just now right. Seeing all this.

[Justin Andrews]

We have more barriers.

[Adam Schaefer]

Exactly. And so should, should we be. And you know what I heard him say that I thought was interesting is the way China is approaching AI differently than we are and they are actually thinking they are. They are approaching it in a much more hyper focused. Like we are just going to develop this AI thing for this sector, for this thing to improve that like the, the economy that versus like general AI and trying to just make it smarter, better and into almost like an independent like what we're kind of doing over here. They are very like calculated about being able to control it and, and use AI to improve specific industries, but not just like building these autonomous robots that are going to be able to think and build them.

[Sal DeStefano]

So what was this, what was his I guess objection or fear around. It was just that it's too so disruptive.

[Adam Schaefer]

It's just all the things that we have and you guys, I think if some of, I think you or Justin have brought up some of these things that we've seen where its ability to deceive and lie already on its own. Like if they've already ran some programs where I think one of you have already brought this up where you know they call hallucinations. Oh, it's not even that. It's. They may call it that but it's like it's very methodical. It's like we. You tell the AI it's going to get replaced by something else.

[Justin Andrews]

Yeah, it's self preserving.

[Adam Schaefer]

It's. And so it's self preserving and it'll, it'll utilize the information it has access to. For example, it did it in this company and you Know get it can get into everybody's emails, find out that the CEO is cheating on his wife, use that as blackmail to not.

[Sal DeStefano]

No, it didn't.

[Adam Schaefer]

Yes. Dude, this is like documented already. Stuff that they, they've seen and we're not concerned.

[Sal DeStefano]

That's insane.

[Adam Schaefer]

And so, and so if you're seeing that already happen on the, this level.

[Sal DeStefano]

It'S not going to stop, bro. They can't. The spirit behind the, the, the, the development of AI is the same spirit that we had behind nuclear weapons. It's. We have to.

[Adam Schaefer]

Well that have to.

[Sal DeStefano]

We can't.

[Adam Schaefer]

That's.

[Sal DeStefano]

They're gonna do it.

[Adam Schaefer]

That's the exact, that's the exact argument. And, and they're using with it. The difference that we're running as fast as we can. The difference in why I think this like someone like this is trying to sell. The guy's trying to sound the alarm so much is that like what happened with nuclear weapons. You're right, was the same motive of we got to build it before he builds it. So this. But then once it was all built there was this like all of us agreeing that hey, none of us want absolute destruction. So let's, let's sign these treaties and say we have them but we're not going to use them on each other. Right. And so we don't destroy each other. So it's like this mass. But we have control of that. Now we're racing to build a thing.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

It's worse that we won't have control.

[Sal DeStefano]

It's worse.

[Adam Schaefer]

And so it's.

[Sal DeStefano]

And what happens when AI figures out a way to get its hands on the nukes and uses that for blackmail?

[Justin Andrews]

Well, you guys brought up the, the autonomous jets.

[Sal DeStefano]

Yeah.

[Justin Andrews]

And also like the new, you know, helmets which like, you know, are basically like insane. Yeah. Like Call of Duty, you know, but in real life. And so it's like from the self preserving aspect of that.

[Sal DeStefano]

Yeah.

[Justin Andrews]

We have a shut off button. Okay. But what if it like redirects and hacks and finds its way to like, you know, maintain its own, you know, system online at best through some other connection.

[Sal DeStefano]

Here's the, there's two. Two. There's two problems here. It's terminated one that people are talking about, which is it's going to go out of control. It's going to be so powerful it's going to control us. It's going to be smarter than us. We're not going to be able to do anything with it that it doesn't want to do. Valid. Here's the other one. At best, we control it. At best. Who's going to get their hands on this ultra powerful AI technology? People. People are not great.

[Adam Schaefer]

Yeah.

[Sal DeStefano]

Those are your two options. Everybody.

[Justin Andrews]

Yeah.

[Sal DeStefano]

So. And we're running head first.

[Adam Schaefer]

Yeah.

[Sal DeStefano]

And nobody's gonna stop it. Nobody's gonna stop it because the other guy's doing it. There's nobody. Everybody's saying, well, we gotta be careful. Well, what nobody's saying, I'm willing to stop it. So here we go.

[Adam Schaefer]

Yeah, well, you're also, you're gonna get left behind if you don't. Right. So you're in this weird awkward position even if you don't like it.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

You know, as you're giving examples, like even the kid, like even the kids in school that are growing up right now like that are learning how to use all the AI tools to do their homework better to study for something better to pass the grades, to do the projects, to do all things. Like those kids are going to excel way faster than the kids are like, no, my dad says AI is bad. I'm not going to touch it or use it. And so they're going to get left behind on that. So it's like you're almost forcing their hand to figure that stuff out, to use it, to adopt it. Such a weird. Yes. Scary kind of. And, and we're in this weird transition right now too, which also trans, you know, translates into this other topic that I'm concerned about now is like, economically what we're happening, like the layoffs, the speed at which we're, we're laying people.

[Sal DeStefano]

We'Re about to go through a massive improvement in efficiency. Now that sounds good, but here's what that means. A lot of huge labor force, A lot of things that are, that are less efficient are going to have to get cut off. Yeah. So it'd be a very painful period.

[Adam Schaefer]

Before I, you, you, you hearken to the Industrial revolution. And I like to challenge that. It's nothing like that in the sense that that will look like.

[Sal DeStefano]

Oh yeah, you're right.

[Adam Schaefer]

A needle in a haystack.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

Of course this is going to be so fast and so big.

[Justin Andrews]

Oh, it's the speed that's really.

[Sal DeStefano]

Oh yeah. The Industrial revolution changed everything in decades.

[Adam Schaefer]

Right.

[Sal DeStefano]

This is going to be like overnight.

[Adam Schaefer]

Yeah, like overnight a light switch is going to go off and millions of people won't have, you know, we're like.

[Sal DeStefano]

Five years away from.

[Adam Schaefer]

The prediction is two to three, bro. Yeah, it's two to three.

[Justin Andrews]

When we first started talking about this Like, I swear, not barely anybody was realizing like what was happening, bro.

[Adam Schaefer]

Still people are you guys not looking. I have a lot of close friends that are still.

[Sal DeStefano]

Bro, what's crazy. I'll tell you what.

[Adam Schaefer]

Trips, they just, just. The idea is like you can't wrap your brain around so many things around.

[Sal DeStefano]

So many things about this trip me out. But one of them I never would have predicted had you asked me four years ago, what are the areas that AI won't be able to touch for a long time. I would have said art. I would. I. Because something about art makes me think it's like something special to humans. The top songs right now are made by AI completely. But.

[Justin Andrews]

But it's. Did you mean it is similar to pop music though? Because there's. It's a formula.

[Adam Schaefer]

Did you see? So I'll tell you this. I. You know, you're right.

[Sal DeStefano]

But people like it.

[Justin Andrews]

People like it just like pop music.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

You know, I'm the. Well, I would like to think I'm the least tinfoil of the three of.

[Sal DeStefano]

Us, but these days you'll be.

[Adam Schaefer]

I know, dude. I'm almost brought to work today. I. I was talking to my good friend Chris Nagibi that we've had on the show before and he sent over that chart that I sent over to you guys.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

And what he is very nervous about, made me really nervous about, and that is that the middle class is disappearing so rapidly. And in a very short time, we're going to have a majority of people that don't have a lot. There's going to be a small percentage of people that have a lot and a lot of people that don't have hardly anything. And that just primes everybody for socialism. That primes everybody for take from them to help us. And like now we have all these. We don't have. We don't have jobs.

[Sal DeStefano]

When you have the efficiency that AI promises to provide, and it probably will, it's very easy. It'll be very easy for the people who have control of this to say to people, we'll give you pretty much anything you want. You don't need to work that much. And we'll give you all kinds of stuff because it's so efficient, it's so easy to produce. It's so you'll be able to explore.

[Adam Schaefer]

I mean, you'll be able to say.

[Sal DeStefano]

Everybody gets all this.

[Adam Schaefer]

I mean, how. How eerie. Yes. How eerie and accurate does that sound, that statement, feel and sound working on this?

[Justin Andrews]

That's the thing. It's not like they Already know what's in store you know for.

[Adam Schaefer]

Yeah. It makes me feel like what we're. What we're seeing unfold right now they already seen 10 years ago.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

To put out a statement like that and to just to be able to say things like you will own nothing and you'll be happy and then to be like this was like yeah right dude.

[Justin Andrews]

No way.

[Adam Schaefer]

Yeah. Yeah exactly.

[Justin Andrews]

But like you said like if, if it does if it's that pervasive and it takes everybody's jobs like people are going to be like well okay and what do I do now?

[Adam Schaefer]

And this is my debate, my debate on the real estate side that I was you know kind of having would keep bugging Doug about is the we have for ever since 08. I don't know if you guys watched what we did but we got we 08 scared the out of the housing industry. That huge crash and so every year we dramatically under built homes.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

For what we needed currently not including increase in birth rate. So and we put more regulations in building. So we are at like all time lows for houses being built and available and we've done that for over a decade consistently and so we couldn't even if we raised just lifted all the regulations and said build away it would take us like a damn near decade to just catch up and the birth rate keeps increasing. So this idea that we're going to have a housing correction and houses are going to come back down. I don't believe what it's going to be is that 1% that is controlling AI control people will have most of the real estate to they'll you you will own nothing and be happy. It will be out of our kids reach unless you have set them up some way or somehow to probably buy a home and owning and like it's so hard people to wrap their brain around it because so much of our society and wealth has been tied to our home. That used to be the American dream. I don't get a job.

[Sal DeStefano]

Certainly think that's a bad thing. But I think it is an investment opportunity. But I don't necessarily think it's a bad thing. You're right. We've tied so much of our wealth in the value of our home that we can't think of a future where we don't own a home. Because that's what it used to mean. Yes. I mean it was your retirement. That was my retirement. But it doesn't have to be. It doesn't have to be.

[Adam Schaefer]

That's a fair. That's a.

[Sal DeStefano]

Fair enough.

[Adam Schaefer]

Like, I'm pretty. I'm open to that. That, that discussion that, like, I mean, that was. I've been trying to say that for a while that everyone's like, oh, this. The house is half the Correct. They've never. This night. It's like, no, they don't. We're just so conditioned that that's. Everybody gets to buy a house.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

Like, not everybody has a super yacht.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

You know, I'm saying, like, what makes you think that the future is that that's how we'll look at homes. People will be like, oh, you own a home. Oh, wow, you must be rich. Or your family must be like that. We're easily moving in that transition with the. And it's just basic supply and demand. More people are being born, more people need homes. And then you have, you have. The other multiplier to this is. I think it's 80. If it's not 80, it's 75% of the people that have loans and mortgages on these houses are like 4%.

[Sal DeStefano]

They're the super low.

[Adam Schaefer]

And then. And we're.

[Sal DeStefano]

And we.

[Adam Schaefer]

And they're the Fed. They. They said we'll never see those rates again. So if we're never going to see that low of rates again, nobody is going to sell their. Sell their home or refinance their home to put themselves in a lesser home for more money. That doesn't make. That makes no sense.

[Justin Andrews]

Stupid idea.

[Adam Schaefer]

So it's like. It just doesn't. Math, dude. Wow.

[Sal DeStefano]

All right, I'm going to change quick directions. I want to ask you. You've been doing the Christmas blend every morning. Every single morning for how many weeks?

[Adam Schaefer]

Well, it's 30 days tomorrow.

[Sal DeStefano]

30 days. So you liked it?

[Adam Schaefer]

I really like it. It's. It's also. I eliminated one of my caffeine drinks, too.

[Sal DeStefano]

Isn't that great? Yeah, it's a great combination.

[Adam Schaefer]

And I didn't.

[Sal DeStefano]

I don't. It's the green juice and the red juice from organic. You blend them together.

[Justin Andrews]

You don't feel any drop or anything?

[Adam Schaefer]

Nothing. Yeah, didn't even. It feels like I'm having three energy drinks still.

[Sal DeStefano]

Wow, that's great.

[Adam Schaefer]

Yeah. Yeah. No, it's been an. And I've actually. So today I had my coffee too, so I'm trying to. Trying to get rid of the energy drinks completely. My goal is to continue the red and green juice in the morning and then have a. Have a nice cup of coffee instead. I want to. I want to start cutting out of the the energy drinks.

[Sal DeStefano]

Well, it's that time of year, so. Yep, do it. Joy Mode is a pre sex supplement that improves blood flow. You want to get a better pump, you know where. Try Joy Mode. It actually works. Go check them out. Go to tryjoymode.com mindpump Use the code mindpump at checkout for 20% off. Back to the show.

[Guest or Additional Expert]

Our first question is from Burke himself. When dumbbell shoulder pressing, do you recommend a neutral grip or traditional grip? What are the pros and cons of each question?

[Adam Schaefer]

Justin would rotate them.

[Sal DeStefano]

Yeah, Justin.

[Justin Andrews]

I would just sit in neutral and then rotate them.

[Adam Schaefer]

I'm not against that traditional grip.

[Sal DeStefano]

The grip position, actually, it doesn't do much except it influences the elbow position. So it's the elbow position that's important, not the grip. A neutral grip tends to cause the elbows to come in at the, towards the middle, whereas more of a traditional grip tends to bring the elbows out. Here's the deal. They're all important. You know, bodybuilders would say the elbows in is more front delt, Elbows out more side delt. Really? I look at it from a function standpoint.

[Justin Andrews]

Yeah, definitely.

[Sal DeStefano]

Like, you know, keeping the elbows out and coming all the way down requires a lot of scapular mobility. Bringing my elbows down in front requires a different kind of scapular and shoulder mobility. So I think they're both very important. It's really. Honestly, I think it's a good idea.

[Justin Andrews]

To do both of them.

[Adam Schaefer]

Well, isn't it? The, isn't that a kind of spiraling movement? The more natural because of the way the elbow follows. Right, right. So I, I would even go as far as to say internally, so to where it's like Arnold press. Yeah, like an Arnold press. So not just, not just neutral, but all the way. And it's like a complete rotation as you press up. I love shoulder pressing like that. You get, and you get this real full, deep, super full range of motion all the way down and then full extension. And when you hear us talk about the benefits of taking a muscle through its fullest range of motion, it doesn't get fuller than that with the shoulders.

[Justin Andrews]

Sticking points that way.

[Adam Schaefer]

Yeah.

[Justin Andrews]

Because I don't know if you've ever felt where you get.

[Sal DeStefano]

Yeah.

[Justin Andrews]

Wide enough with your elbows and you hit that point where it's like, there's a lot of torque, you know that that rests on, on the joint. And that's why I like, I like taking that into a spiraling motion because it really does diffuse a lot of that excess Amount of force.

[Sal DeStefano]

Yeah. The thing is, the shoulder joint, I think I could probably safely say is one of the most complex joints. Right. Wouldn't you guys agree? Hips and shoulders, it's, well, shoulders even more so because you have the humerus, then you have the scapula and they both have to move together. And the shoulder is very versatile because we, you know, we throw with really good accuracy.

[Adam Schaefer]

Yeah.

[Sal DeStefano]

And you know, full development of the shoulder. When we think of that, we just think of a round, nice looking delt, aesthetically speaking. But the best way to accomplish that is to have a healthy shoulder that does lots of or can do all that it's supposed to do. So what does that look like? That looks like I can keep my elbows out wide and come all the way down like I would with a behind the neck press, which a lot of people can't do. It looks like my elbows can come in front of me with some rotation. It looks like I can bring them out, I can bring them back. All of that, I think is very important. And if you work out your shoulders, here's the issue. If you train your shoulders with presses one particular way and get really strong at that one particular way, you'll find issues or instability in discrepancy. You try to move a different way, suddenly my shoulders hurt.

[Adam Schaefer]

That being said, if you only did it one way, the best way would be what Justin does.

[Sal DeStefano]

Yes. Yeah. So you had to pick one.

[Adam Schaefer]

100, like so. So I think that's the argument right there for that. Is that like you're, you're right. Like learning to do behind the neck presses, good lateral, all those things.

[Sal DeStefano]

If you had to pick one.

[Adam Schaefer]

But if you're gonna do one that does the best job of encompassing full range, good shoulder mobility and control and stability, it would be a Arnold press all the way down.

[Justin Andrews]

It expresses its full function.

[Adam Schaefer]

Yes.

[Justin Andrews]

Yeah.

[Adam Schaefer]

And so if you're, if you're really strong in that, you should be able to kind of do all the other things that you're saying. Otherwise you better be touching all those other areas to make sure that you stay. So that. To me, that's the real answer. Over neutral or traditional group.

[Guest or Additional Expert]

Next question is from Lucas Keane. 03. Does using ladders, small boxes, and running with parachutes translate to faster feet and explosiveness for an athlete?

[Adam Schaefer]

Not the way these people do it.

[Sal DeStefano]

Yeah. And I picked this question because there's some complexity here. Right. So ladders are making you faster, not because you are necessarily faster, but rather you're training your ability to place your feet in different directions with good stability, good control. So really you're training a skill. Is what's happening with ladders boxes. Explosive jumping.

[Justin Andrews]

That's agility.

[Sal DeStefano]

That's power. Yes, that's agility. That's what I just said. Right. That's what I was explaining boxes. Now you're training power with the explosiveness. And running with parachutes is also explosive training. It's giving you resistance to try to run fast. The key, though, is to do this all without fatigue. Right.

[Adam Schaefer]

That was my point, 100%.

[Sal DeStefano]

Because people use this. It's just another way to get sweaty.

[Adam Schaefer]

Yeah.

[Sal DeStefano]

And you might as well just do jumping.

[Justin Andrews]

I mean, speed's so dependent on how much force you can produce, which is strength.

[Sal DeStefano]

Yeah.

[Justin Andrews]

Which people dismiss the fact that you gotta get really strong legs to get faster. And then it's technique and then it's. You know, this is. Obviously it's foot speed in the sense that if it kind of mimics like, you know, you. You being able to connect to quick movements and. And have that kind of versatility. But in terms of it actually like the. The actual engine and the mover of it, it's all like maximal force output and driving it through your foot.

[Sal DeStefano]

The agility is really just being able to maintain your balance when you're moving in different directions and being pushed in different directions. Right. I mean, you look at like boxers. Yep. Their footwork is keeping them balanced while they're constantly moving. And that's a skill you have to practice.

[Adam Schaefer]

I'm trying to think of a better example than that I've seen than when you see a Olympic level sprinter training, like. Have you ever seen an Olympic level sprinter, like, they will practice getting out of the box or. What do they call the blocks? The blocks. Like just that part, you know, for.

[Justin Andrews]

Oh, yeah.

[Adam Schaefer]

Oh, yeah, exactly. Like, that's like the whole practice and it's literally just that part of it. They don't sprint all the way down for the. The 50 yards or whatever.

[Justin Andrews]

They're get offs or whatever.

[Adam Schaefer]

It's just to get. It's literally just boom. They do that and then you. Then they walk back, they recover, they rest, they get back in the position, they adjust their feet, they get their hand in position.

[Justin Andrews]

You see that like 50, 60.

[Adam Schaefer]

Yeah.

[Justin Andrews]

70. And you like, ramp your.

[Adam Schaefer]

Yeah, it's like. It's like. And so that's like how you approach these types of things. If you want that to translate to better speed on the field, better speed on the core, whatever sport, you're trying to get better agility better explosiveness or you know, the three, the three different things that you named the way it's. You traditionally see it is done wrong. It's just trainers doing it with clients in this kind of fatigue setting where it's like they do push ups and then they squat and then they do jump boxes or they, you know, they do a set of an exercise and then they run with the parachute.

[Sal DeStefano]

It's like that's all standards.

[Adam Schaefer]

That is ridiculous. Like, that is like that is not making that athlete any better any other than just enduring shit. Like they can just, they can endure more stuff, but they're not, they're not going to be more explosive. They're not going to have more agility from training that.

[Sal DeStefano]

If you have to practice what you're looking for, what the adaptation is, that's what your practice should look like. Yeah, so if I want to train explosive power or if I want to build explosive power, I have to train that explosive power part. If I'm not resting and I'm going back and forth different exercises, that's not explosive. What I'm training now is endurance, which is, if you want endurance, there's better ways to do it than to put five different random exercises and movements together that aren't supposed to be strong together.

[Justin Andrews]

So, and the best way to like when you're setting up drills is to mimic your actual movements in whatever sport it is you're doing. And so you have that, you know, translation. It's, it's, it's a lot better. Like say if I set up a cone drill, I'm like, you know, in a certain position when I was a linebacker and I had to be on, you know, the balls of my feet and I'm having to move laterally and then straight up the field and I have to cut right on the dime, you know, to mimic that. You can, you can set it up and use these kind of tools to be a little bit more specific towards your sport. But again, you're, this, this again is just like a, a mimicking of what you're actually doing. The best way to do it is obviously to play.

[Sal DeStefano]

Have you ever, did you ever use a parachute? I never have tried that.

[Justin Andrews]

I have, yeah. I've done a parachute. I've done running in the pool. This is when I was like training to try to get any kind of time off my 40 time. And it was, it was interesting because I, I think the real value in it for me was yes, you had the resistance as you're running, but when you released so we had like a release so you'd actually been full free and now it was almost like I, I had, it was more fluid. My mechanics in my, what do you call it, my stride. It felt like I was more loose and in line.

[Adam Schaefer]

Yeah, for sure.

[Justin Andrews]

It was helpful for that. I think it's more helpful for technique. It's not, it's not like, oh, I'm adding resistance so I'm getting stronger.

[Sal DeStefano]

Well, people need to real like running is a technique.

[Justin Andrews]

It's a small technique.

[Adam Schaefer]

It's a big, big skill.

[Justin Andrews]

It's hard for me to even articulate.

[Sal DeStefano]

Yeah.

[Guest or Additional Expert]

Next question is from rsrunslifts76. I'm a 49 year old dad of two girls ages 10 and 6. We are busy. How do I know what's appropriate two days a week of anabolic or maps 15.

[Adam Schaefer]

Either one of those. It's more your lifestyle, right.

[Sal DeStefano]

It's whatever fits your schedule. But I gotta say this, I want to add this and I don't. This is more of a recent opinion that I've developed and if I look back, there's lots of evidence that would point to what I'm about to say. I think if you take this total amount of volume that you're doing in training and you break it up into smaller bits throughout the week, you probably get better results. In other words, two days a week versus six days a week. But the same amount of exercises, same sets. The difference is you're doing just a couple exercises a day for six days versus, you know, all the exercise in two days. I bet you'd get better results.

[Adam Schaefer]

Oh, I don't, I don't think there, I don't think there's a debate about that at all. I think that, I think it's pretty clear that, that, that is better. I think it really comes down to are you somebody? Because if you have a gym, let's say you don't have a gym at home and you have to go to the gym and I gotta make it there. That's right. So now you gotta drive somewhere 15 minutes. Like it could be a 5 to 15 minute drive for a 15 to 20 minute workout. That to me is like, oh well, if I, if that's my lifestyle, then it's probably easier for me to do two full body workouts in the, in the week because I have to go to gym now. If I have. Right. But if I have a nice little gym set up at my house, well, dude, for sure the, the six, like shorter workouts every day is a way better approach. I, I think, I think it will, I mean think about that for that. Yeah. Well, think about if you, if you train the two days, Monday, Tuesday, for the hour long, but then the rest of your week you're busy desk job, you do nothing. That person would be way better suited by interrupting their, their day of sitting all day long with 15, 20 minutes of some sort of exercise for, for a lot of reasons. And, and, and I think, I think we have some studies to kind of point a little bit in that direction. I think it's too hard to really show what a difference that makes. That guy who has a desk job who is choosing between only lifting two days a week where he. The rest of his week he's very sedentary versus the 15 minutes. Doesn't realize also with that 15 minutes actually how it impacts the rest of the day because he did that and we've talked about this before the show, like if I get a lift in it doesn't matter if it's a 15 or an hour lift. Like I organically move more throughout the day.

[Sal DeStefano]

It changes your mood.

[Adam Schaefer]

And so you, you. That's not going to be in a study, right? They're not going to, that won't be to compare those two things. You're going to be like, well if we control all things and this versus.

[Sal DeStefano]

This and it's like real life.

[Adam Schaefer]

But in real life that's not what happens. In real life. The dad who makes that 15 minute time in his garage real quick like now all of a sudden is more active with his kid and he trust management.

[Justin Andrews]

The sleeve.

[Adam Schaefer]

That's right, it's right. He gets all that stuff is better his, he, he does more around the house and that's not gonna, you're not gonna find that in a study. But I can tell you in real life training enough people also seeing it in my own life that that's the better route if you have access to it and that that's the way you make that decision.

[Sal DeStefano]

The other thing too is Maps 15. It does have a barbell and dumbbell version but also has a suspension trainer for version. So suspension trainer is very inexpensive, super convenient for this dad. If it's like if convenience is the big roadblock, which it typically is, it's it's time a time thing. Maps 15 with the suspension trainer might be the perfect program for you.

[Guest or Additional Expert]

Next question is from Susan E. Wells. Is it ever too late in life to make a go at a career in the fitness industry? After 29 years in government service, I'm looking at Retirement in the next few years or Sooner. I'm currently 52 and have always been active in lifting, even competing in my early 40s with USA Weightlifting.

[Sal DeStefano]

There's this really interesting myth in the fitness industry, this perception, I would say that trainers are successful, trainers are young and that if I'm older that it's going to somehow harm me. It's the opposite. It's actually the opposite. The opposite. The average.

[Adam Schaefer]

You know what a challenge it was being the, the young guy.

[Sal DeStefano]

Do I, I know that I was 18. Yeah.

[Adam Schaefer]

I remember like, they're like, what do you know? Yes. I remember being a young trainer going like God, I can't wait till I get older so I can quit hearing these people's excuses.

[Sal DeStefano]

How do you know?

[Adam Schaefer]

Yeah, how would you know? You're only 20. Wait till you get to my age. So guess what?

[Sal DeStefano]

I'm your age now. Now I could talk to you. You know what I'm saying? It's better to be.

[Adam Schaefer]

It is. Especially if you're somebody like this person's describing, 52 and been in weightlifting. It sounds like you're a healthy fit. 50. That's an advantage.

[Sal DeStefano]

The average personal training client is middle aged. That's the average client. Because they have expendable income. Personal training.

[Adam Schaefer]

That's right. You're going to relate way better to them.

[Sal DeStefano]

If you're a 52 year old, you're going to. Now, all things being equal. Right. Because a lot of things will make you a successful trainer. You can be a crappy salesperson. Yeah.

[Adam Schaefer]

You can be horrible at communicating and.

[Sal DeStefano]

Not knowledgeable, in which case I don't care. But if all things being equal, a 52 year old that looks fit versus a 22 year old that looks fit, both trying to get clients. The, the older I'm not. I'm gonna train.

[Adam Schaefer]

I'm gonna go even further. Give me a 25 year old multiple national certifications, jacked 6% body fat and or 1315 for female versus just a very healthy 52 year old that's educated and has a lot of experience and has maybe a couple certs or a cert that per. That older has gone through hormonal changes. If they both have equal communication skills because we, if you heard that trumps. Because that trumps everything. Because give me the smartest, fittest person who can't communicate and they can't sell, they're gonna do it. They'll do terrible training. But if you have equal communication skills, it is a advantage to be older than 40 years old and in good shape. Because that is your clientele that you're. That's going to pay for. Nobody's 25 buying personal training.

[Sal DeStefano]

No. How many, how many 25 and 30.

[Adam Schaefer]

Year olds did you train?

[Sal DeStefano]

Like when their parents.

[Adam Schaefer]

Yeah, like single digit number hundreds of people in their 40s and 50s and 60s all day long. And let me tell you that that used to be one of my biggest challenges in my 20s being the fit fit guy was that I couldn't relate to them. Yeah. And I couldn't deny it. Like you're right. I don't know.

[Sal DeStefano]

It's like to be 40.

[Adam Schaefer]

I do now.

[Sal DeStefano]

Yeah. Yeah. The only challenge I would say that a that potential challenge that someone, you know, 52 would have versus let's say a 22 year old is you might have more financial responsibilities so it may be more difficult for you to switch careers. Whereas a 22 year old is like living with mom and dad. I could start this career. I don't have to necessarily make.

[Justin Andrews]

They can be all in a lot easier.

[Sal DeStefano]

Yeah, maybe.

[Adam Schaefer]

But I mean they're coming, they're coming from a government job.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

So yeah, the government doesn't pay that well.

[Sal DeStefano]

No benefits. So hopefully you get to.

[Adam Schaefer]

Hopefully you get the benefits.

[Justin Andrews]

Keep the benefits. Some co at it.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

I mean you're right though. Like that's the, the big thing here. It would be, are you in a position financially where you could just switch career? Well, look at another saying. I'm looking at retirement the next few years.

[Sal DeStefano]

Oh yes.

[Justin Andrews]

You get.

[Adam Schaefer]

So they're already, they're.

[Sal DeStefano]

This is great.

[Adam Schaefer]

Yeah, you're, you're fine.

[Sal DeStefano]

Your age is not an issue. It's actually an advantage.

[Adam Schaefer]

Yeah, huge advantage. Especially too if you're like, I don't have to make a bunch of money like. And so you have this, like, I'm gonna go at this at my pace, learn at my pace, do it because you love. Oh my God, you'd be. But I mean I would love to hire you.

[Sal DeStefano]

Look, I'll tell you what. I hired trainers for my parents and so this is me, right. And these are my parents and I'm paying for it. And who'd you pick? Well, the guy that I picked for my dad I had observed for a long time because I go to a gym and I see him training people. So I've seen him now for years and I know he's good and he's in his 30s, but he's really good. So that's why I hired him. When it came to my mom, I didn't know very many of the female trainers there because the time I go, I didn't see too many of them, but they're there. So immediately I'm like, I'm asking for experience and age. First of all, my mommy, she's going to relate more to somebody who's closer to her age and I'm looking for experience. So I hired a woman that was a little older and more experienced. So it's actually an advantage. And it's funny because the perception is it's this young industry. That's just because a lot of young trainers are young. Well, it's also not because it's an.

[Adam Schaefer]

Advantage, it's also because there's this perception of this young, beautiful, fit person does better. No, like, oh, because I'm healthy and I'm fit but I'm not as ripped.

[Justin Andrews]

Because you get eyes and attention.

[Adam Schaefer]

Yeah, I'm not as ripped as that 22 year old that don't even matter. Like if you're healthy and fit and and older than 40, you'll get more respect from the people buying than the 23 year old who's got abs and look shredded for sure.

[Sal DeStefano]

100 look, if you like the show, come find us on Instagram @mindpump media. We'll see you.

[Podcast Intro Announcer]

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