2758: The MOST Important Factor to Focus on that Changes Everything Else

Summary

Mind Pump: Raw Fitness Truth

Episode 2758: The MOST Important Factor to Focus on that Changes Everything Else
Released: December 26, 2025
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

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Episode Overview

This Mind Pump episode zeroes in on the most influential “domino” that, when prioritized, positively transforms every aspect of health and fitness: sleep. The hosts draw from decades of experience and current research to argue that optimizing sleep is the master key to improving activity, nutrition, recovery, and overall well-being. They also discuss personal routines, strategies for better sleep hygiene, the modern world’s assault on our sleep, and take listener questions on practical fitness issues ranging from walking after meals to building discipline. The episode is peppered with the show’s trademark anecdotal banter and raw, relatable humor.

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Key Discussion Points & Insights

The First Domino: It's All About Sleep

(Starts 02:54)

• Sleep drives everything else.
  Adam introduces the concept of lifestyle "dominoes": the single change that triggers broad improvement. Recent large-scale studies show sleep is that pivotal factor, with greater influence over activity levels and dietary habits than the reverse.

  "Sleep had a positive effect on activity. Activity did not have that big of a positive effect on sleep... When people got good, healthy sleep, they moved on average significantly more." – Adam Schafer (04:04)

• Sleep’s effect on eating habits:
  Poor sleep leads to faster eating, cravings for hyper-palatable (processed, sugary) foods, and greater calorie intake.

  "When people get poor sleep, the speed at which they eat goes up... you tend to see more sugar, you tend to see more processed foods, and you tend to see a higher consumption overall." – Sal DiStefano (04:17)

• Modern society assaults sleep:
  The hosts reminisce about earlier decades—one TV in the house, parental controls (imposed by limited channels!), and no smartphones. Now, 24/7 entertainment and information have made sleep deprivation the norm.

  "I think we're less present today than we've ever been... we've got a plasma TV in every room, street lights are brighter, phones are an extra limb, and it's addictive." – Sal DiStefano (05:30)
  "There's always a reason to stay up, infinite entertainment. Billions spent to keep your attention." – Adam Schafer (07:43)

The Physiology and Regenerative Power of Sleep

(08:41)

• Doug emphasizes sleep as the body’s ultimate regeneration tool:

  "We're not under the understanding of how powerful a regeneration tool like sleep is. Everything happens when you're sleeping to improve your body." – Doug Egge (08:43)

• Tracking Sleep Metrics:
  The hosts share their use of various sleep trackers and discuss scores, recovery, and personal patterns.

  "I've seen as low as 20, all the way to 80 in the process. When you run back-to-back bad nights, huge difference." – Adam Schafer (10:09)

Practical Sleep Improvement Strategies

(09:50 – 16:49)

• Dietary & Supplement Approaches:
  Justin shares his supplement stack for sleep: magnesium, theanine, zinc, apigenin (from chamomile), and glycine.

• Environmental Adjustments:

  • Blackout shades
  • Tech off 30–60 mins before bed
  • Cool bedroom temperature (“Eight Sleep” mattress cooling system)

  "Of all the things that I do, I'd argue that Eight Sleep is the most impactful for me. My temperature—if I'm slightly warm, it throws me off." – Sal DiStefano (12:17)

• Consistent Routine:

  • Going to bed and waking up at the same time every day (including weekends!) is crucial.

    "Even if we're good Monday–Thursday… then Friday and Saturday, we're staying up late… it's like I'm jet-lagged every week." – Adam Schafer (15:40)

  • Plan a deliberate wind-down: “set yourself up for sleep.”

Challenges of Modern Technology

(17:54)

• Sleep sabotage through tech:

  • Phones, streaming, work emails, and endless notifications derail circadian rhythms and sleep quality.
  • Reels/social media “infinite scroll” are purposely engineered to hijack attention.

• Tech can help if used wisely:
  Positive uses include neuro-soundtracking tools (Brain.fm) and smart sleep devices.

Sleepover Safety & Modern Parenting

(29:32 – 36:39)

• A candid discussion on whether to let kids sleep over at friends’ houses

  • Increasing caution among parents due to risks—personal stories and statistics.
  • Criteria: deep knowledge of the other family, child's ability for self-care, clear communication and strict policies (“pick up anytime if uncomfortable”).

• New risks:
  Early exposure to pornography at sleepovers via siblings or lax screens.

Food Industry, Health Misinformation, and Regulatory Corruption

(53:20 – 59:22)

• Sharp critique of food and pharmaceutical marketing practices, noting parallels to the tobacco industry.

• The moral problem isn’t profitability, but purposely creating addictive, unhealthy products and manipulating public perception.

  "It’s not bad to build a company to be profitable... but to do it in immoral ways is wrong." – Sal DiStefano (54:19)

Listener Q&A

(61:02 – end)

1. Post-Meal Walks: Does Pace Matter? (61:02)

• Faster/more intense movement heightens benefits, but for the vast majority, the most sustainable and realistic advice is just “go for a walk.”

  "I would just say walk… for the insulin sensitivity, digestion… it's not a big calorie burn thing, but a big benefit for health." – Adam Schafer (62:22)

2. Is CrossFit Harmful for Quick Weight Loss? (63:00)

• Traditional circuit-style CrossFit can be counterproductive, especially when chasing rapid weight loss.

• Chasing "quick" results usually leads to rebound, loss of muscle, and a miserable experience.

  "Chase health and aesthetics follow... focus on getting healthy and you'll get the results." – Sal DiStefano (64:37)

3. Holiday Eating—What's the Best Approach? (65:17)

• Don’t stress about food at holidays—focus on social connection and enjoyment.
  • Strategy: Eat protein first, make mindful choices, don’t obsess.
  • Overindulgence on a single day won’t derail you; trouble comes from letting that spiral into ongoing poor habits.

4. Building Discipline and Consistency (68:28)

• Discipline is a skill.
  • Build it gradually, like any other skill.
  • Pick a single, manageable habit to start with (e.g., hitting a protein goal), master it, then add the next layer.
  • Setting realistic, repeatable goals is the real “discipline.”

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Notable Quotes & Memorable Moments

• "The thing that has suffered the most in the last 20 years? Sleep. And before that, with the invention of electricity." – Sal DiStefano (05:27)

• "We’re more distracted, less present today than ever. Phones are another limb." – Sal DiStefano (06:11)

• "[Sleep] is there for healing… producing new cells… everything happens when you’re sleeping to improve your body." – Doug Egge (08:43)

• "Start with small steps… treat discipline as a skill you build, not a trait you’re born with." – Adam Schafer (68:34)

• "If you go to bed at 10 p.m. during the week, most people go to bed at midnight or one on weekends—that’s a big difference." – Adam Schafer (17:45)

• "What technology has done with sleep is… the default is dysfunction." – Adam Schafer (18:11)

• "[Quick weight loss]—almost never results in a good result. Definitely not long-term." – Adam Schafer (64:22)

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Fun & Candid Banter

• Hilarious and oddly philosophical debate on whether it’s “normal” for spouses to avoid farting in front of each other.
  ("I have the courtesy, when I have to take a late-night poop, to go all the way downstairs to the other bathroom." – Sal DiStefano 39:36)

• Nostalgic stories about being left home alone as kids, latchkey generation, and the wild independence of childhood in the '80s and '90s.

• Lighthearted but sharp takes on government experiments, urban legends (fog and turkeys!), and the absurdities of pharmaceutical marketing.

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Timestamps for Key Segments

• First domino/sleep as the root factor: 02:54
• Sleep tracking, routines, and environmental strategies: 09:50–16:49
• The modern world’s impact on sleep: 05:30, 17:54
• Sleepover safety & parenting: 29:32–36:39
• Listener Q&A begins: 61:02
• Post-meal walk best practices: 61:13
• CrossFit for quick weight loss: 63:00
• Holiday eating mindset and tips: 65:17
• How to build lasting discipline: 68:28

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Summary Takeaway

Mind Pump’s hosts emphatically conclude that in the quest for health, performance, and aesthetics, the single most catalytic habit you can master is improving your sleep. With practical wisdom, research context, and plenty of lived experience, they cut through fitness industry noise to provide listeners with actionable, sustainable advice—always delivered with a dose of humor and real talk.

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Listen to Mind Pump for more science-backed fitness, nutrition, and lifestyle truths—plus all the raw, relatable moments that keep the conversation real.

Transcript

[Sal DeStefano]

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[Adam Schaefer]

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[Justin Andrews]

Want to pump your body and expand.

[Sal DeStefano]

Your mind, there's only one place to go.

[Adam Schaefer]

Mind Pump Mind Pump with your hosts.

[Sal DeStefano]

Sal DeStefano, Adam Schaefer and Justin Andrews.

[Adam Schaefer]

You just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode we answered questions at the end that people wrote in. You could do that by the way on Instagram mindpump Media. But this is. This was after the intro. Today's intro is 58 minutes long. Now this episode is brought to you by some sponsors. The first one is eight Sleep. This is a device that goes on your bed, warms and cools your bed. Uses AI technology to maximize your sleep. This is the most advanced sleep system in the world. It will dramatically improve the quality of your sleep. Go check them out on our link. By the way, you can get up to $400 off. Go to eightsleep.com mind pump use the code Mind Pump for that discount. This episode is also brought to you by Brain fm. This is engineered music that induces different states of mind. This stuff, by the way, is proven by FMRI studies. In other words, if you listen to focus, your brain gets more focused. You listen to sleep. It puts your brain to sleep. It really works. Go to Brain FM mindpump. You'll get 30 days for free. Try it out Sleep. See for yourself. Also, brand new program released right now. Maps 15 Powerlift. It's a powerlifting program. It's only 15 minutes a day hit new PRs in the big lifts and get it for 50% off. Go to 15Powerlift.com. That's 15Powerlift.com. Use the code December50 for the 50% off discount. All right, real quick.

[Doug]

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

[Adam Schaefer]

One of our favorite things to talk about are hacks that change lots of other things. The first domino. What's one thing you can change that affects everything else in a positive way when it comes to fat loss, muscle gain, fitness and health? This is a big one, everybody. And the data now supports it. We're going to reveal to you the first domino. Let's get to it. You guys want to guess what this is, by the way? I mean, the one thing that makes everything else better.

[Sal DeStefano]

It's the thing that I. Every time we have to talk about, it makes me feel like I'm getting old.

[Adam Schaefer]

I know. You got it.

[Sal DeStefano]

Yeah, just, I like. This is a conversation I find myself having more and more, not just with myself, with friends. Like when they ask what the things they should focus on, it's like, go fix your sleep first. The rest of the stuff, dude, they just.

[Adam Schaefer]

So they just did a big study where. And these were. This study was based off trackers. So these were people who had devices on, in their mattress or on their wrist. And they could really see what was going on. So they could see people's activity levels and they could also see how, how much they slept, like how much they actually were asleep.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

And sleep had a positive effect on activity. Activity did not have that big of a positive effect on sleep, at least not in comparison to what sleep did. In other words, when these people got good, healthy sleep, they walked on average or moved on average significantly more from the sleep. Whereas if they tried to do the activity first, there was a little bit of a improvement in sleep, but it wasn't interesting as much. Now, there's other data that shows its effect, sleep's effect on eating habits. And this is also profound. When people get poor sleep, the speed at which they eat goes up. So in other words, they feed themselves faster. And the types of foods that they seek out are in the category of hyper palatability. So you tend to see more sugar, you tend to see more processed foods, and you tend to see a higher consumption Overall of calories. So here's what's interesting about this, is that if I were to. Health is dysfunctional in modern societies. We know this. But if I were to say what's the thing that has suffered the most in just the last 20 years? Sleep. Yeah, sleep. And before that, by the way, with the invention of electricity.

[Sal DeStefano]

But different reasons.

[Adam Schaefer]

Right.

[Sal DeStefano]

Wouldn't you say? I mean it's, it's not just like there's a lot of things that we do. We're, we're busier than we've ever been.

[Adam Schaefer]

Yeah.

[Sal DeStefano]

Okay. So we're, we're distracted a lot. So. So I think we're less present today than we've ever been. I'm sure that plays a huge factor we've got. We don't no longer have the 36 inch boob tube in the living room that, you know, only has four channels on it anymore. We've got a plasma TV on every single person's. Most people's rooms in almost every house.

[Doug]

Street lights are completely different now. They're super bright and you know, the light pollution is everywhere. So it's like you can't really. It tricks your body to think that like you're still running in daytime.

[Sal DeStefano]

We're, we're addicted to our phones. They become a limb.

[Adam Schaefer]

Right.

[Sal DeStefano]

Another limb. It's so hard to just to put it away from you that you're, you're on it until the. Until you fall asleep in bed probably. I don't know what the. Be interesting to see that stat. I'd love to see how many people.

[Adam Schaefer]

Fall asleep to their phone.

[Sal DeStefano]

Yes.

[Adam Schaefer]

Huge percentage. Huge. I would bet.

[Sal DeStefano]

I think a huge percentage. That's horrible.

[Adam Schaefer]

Yeah. I think back to when we were kids. So when we were kids in the 80s, early 90s. After that we got cables a little different. But there wasn't a TV in every bedroom.

[Sal DeStefano]

No.

[Adam Schaefer]

Okay. Didn't start happening until the 90s. Right. Till the mid to late 90s where everybody had a TV but TV was in the living room and it wasn't a lot of channels.

[Sal DeStefano]

No.

[Adam Schaefer]

And at night there was nothing on.

[Sal DeStefano]

No, you watched before dinner. That was kind of like. At least, you know, in our house it was like we watch shows. That's right before dinner. And then we sat and had dinner as a family. And then that was then. TV was pretty much over. There's nothing on it. Eight, nine o' clock at night it was like a, the, like post school.

[Adam Schaefer]

Right.

[Sal DeStefano]

Three, four, five, six, kind of seven maybe was like the latest show or whatever.

[Adam Schaefer]

Yes.

[Sal DeStefano]

Eight O', clock. There's no TV going on.

[Adam Schaefer]

No. Nothing was on.

[Sal DeStefano]

News.

[Adam Schaefer]

There was nothing on. And. And you. There was nothing to do. There was. In fact, if I. When I was a kid, the reason why I stayed up late was if I had something to do, if my cousins were over, or the first time I got a gaming console that you better believe I stayed up late playing. But before that, like, I had comic books or magazines, which, you know, by the way, reading a book before bed will put you to sleep.

[Doug]

Yeah.

[Adam Schaefer]

This is a fact. Because even if it's engrossing, it's just a book. It's not a light shining in your face and in your eyes. Totally different. So it was very different. But now there's always a reason to stay up. There's always a reason to stay up. And you have infinite entertainment, infinite ways to catch your attention. Billions and billions of dollars is spent on ways to capture your attention to the point where you have to consciously put your phone down. Like, I better get some sleep. Let me put this down. Versus the way it used to be, which was, I'm sleepy. I'm just gonna go to sleep. So it's changed a lot. And when you look at the data, this is really wild, and I know it sounds crazy. It's a health and fitness podcast. We're trying to get some sleep. Here's why this is a. Is so powerful. When you're good and consistent with your sleep. What the data is showing is that it positively affects your activity and your diet. Yeah. Now, activity and diet also positively affect sleep. So they all communicate to each other.

[Doug]

They do, but to the degree.

[Adam Schaefer]

That's right.

[Doug]

And that's the thing. I think we've been sold that a lot more, and we haven't been. We. We're not under the understanding of how powerful of a regeneration tool like sleep is. Like, it literally is there for healing aspects for, you know, producing new cells like it. Everything happens when you're sleeping to improve your body. So it's like we're trying to mathematically get. Get better movement, to somehow add in some of these benefits, but we're not doing. The biggest thing you could possibly do is just get more sleep, because we think doing more and being productive is such the highest attribute to achieve.

[Sal DeStefano]

Doug, you. You obsess over your score. I know you do. We talk a little bit about this, especially my last, like, 45 days. It's probably the most I've ever obsessed over my sleep score. And I've connected a lot of interesting dots during that Time. Do you know, like one I'd like to hear from you, like, what's a horrible score for you? I saw you, you hit 90s. I don't even know what 90s.

[Adam Schaefer]

So what's a perfect score? 100.

[Sal DeStefano]

Yeah, probably. I don't know, I've never seen, I've never had. I've never even had 90, so I thought 88 was the highest I've ever seen that I've ever been able to do. Where, where. What's low for you? What's high for you? And have you, have you been able to connect dots and stuff? I just. Transparency for the audience. I've been, obviously, I've been sharing my story. I've seen as low as 20, which I bet you have not.

[Justin Andrews]

No.

[Sal DeStefano]

And everything between 20 all the way to 80 during this process. And there's a lot of things that I've noticed, especially when you run back to back days that are not good. Huge difference. So have you.

[Justin Andrews]

So, yeah, so when I first started tracking, I was hitting in the 70s a lot.

[Sal DeStefano]

Okay.

[Justin Andrews]

A bad night's sleep would be down in the 60s, maybe even high 50s would be like a really bad night.

[Sal DeStefano]

That's pretty bad.

[Justin Andrews]

Yeah, pretty bad. But over time I've worked on my sleep a lot and lately I'm routinely hitting in the 80s.

[Sal DeStefano]

Wow.

[Doug]

Yeah.

[Justin Andrews]

So this has been a massive change for me.

[Adam Schaefer]

Was it that supplement you added? What's it called?

[Justin Andrews]

Well, so I've added.

[Adam Schaefer]

No. Oh, oh.

[Justin Andrews]

Apigenin. I've done. So I do a little supplement stack every night. It includes magnesium, magnesium, theanine, zinc, apigenin, glycine.

[Adam Schaefer]

That's right. Yeah, that's right. Ipigen is. What is one of the compounds in chamomile?

[Sal DeStefano]

Oh, I drink chamomile every night.

[Adam Schaefer]

Yeah.

[Sal DeStefano]

Okay.

[Adam Schaefer]

Yeah.

[Justin Andrews]

So.

[Sal DeStefano]

So we're probably pretty close to the things we're taking because I'm taking. I'm taking mellow. Then I have my chamomile and then other things.

[Justin Andrews]

I have blackout shades in my room.

[Adam Schaefer]

Yeah.

[Justin Andrews]

So I have a, like almost 100%.

[Adam Schaefer]

Darkness in the room when you turn off your electronics. Oh.

[Justin Andrews]

You know, oftentimes like 30 to 60 minutes before bed.

[Adam Schaefer]

Do you notice a difference when you.

[Justin Andrews]

Yes, I do.

[Doug]

Yeah.

[Justin Andrews]

If I, if I happen to get caught up in something right before bed, it will affect my sleep. And then of course, I have the eight sleep. And that makes a massive difference, you know, body temperature. You know, I think one of the things I associate with the eight sleep is my heart rate drops low at night. And heart rate is so important when it comes to sleep. So if you have like alcohol or you eat too late, your heart rate will go up. Even I discovered doing sauna late in the day would raise my heart rate. And so keeping my heart rate low at night is so important. And the eight sleep, because it's cool. You're kind of going into almost a hibernating type state. I feel when you get cool like that, you're on ice, if you will.

[Sal DeStefano]

I would argue, of all the things that I do, I would argue that eight sleep is the most impactful for me. My temperature, because if I'm slightly warm, it'll throw me off and I have to wake up. So keeping me cool in that bed.

[Adam Schaefer]

So here's the thing too, is that yes, the data shows being cool in bed, but eight sleep monitors your sleep and adjust it to the individual and it'll warm it up, cool it down, depending on how, how you're doing. So by far it's the best tool.

[Sal DeStefano]

Do you know we got one for Max's bed? Oh, yeah, it was, this was like a, this is a little family debate that we were having because Max gets up in the middle of night almost routinely, like at 1 or 2. And the only times he doesn't do this is like when it's just a daddy day and he and I have him, and when I have them, I freeze the house. I mean, I let the house get down in the 50s.

[Adam Schaefer]

Like kids always sleep better.

[Sal DeStefano]

And he is just a little, you know, but. And he gets hotter than I do. When we're up in the, the, up in Truckee, he'll kick the sheets off and I'm cold. And so I try and I kind of tell Katrina. I'm like, he runs hotter than me. So if you think my side of the bed is freezing and you go put our son in a regular bed with a comforter on and stuff like that. And you wonder why he strips down to nothing and he kicks the sheets off like it's disrupting his sleep. And so I finally got an eight sleep for him. And I would still working on her, letting me go colder than what he is. He's not running as cold as me. And I'm like, he runs hotter. But what I notice when she's not here and I have control of this and I, I put it freezing cold, he will stay under the covers and he'll stay asleep all night long. If he doesn't, he kicks off around 12 in the morning and he, and he doesn't complain he's hot. It's just he does it. He wakes up and now he's up and then he comes over and runs in our room.

[Adam Schaefer]

Or what's one of the things that wakes you up is increasing temperature. In fact, eight sleep will wake you up like that. It'll warm you up.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

If you want to wake up. If you want to wake up.

[Sal DeStefano]

How they have that?

[Adam Schaefer]

Yeah. So here's the thing, here's what people I think, because there's a lot of things you could do to improve your sleep. Okay. So, you know, we Talked about a device 8 Sleep. But just outside of that, you know, make sure your room is black and you're cool and don't eat, you know, a couple hours before bed. Don't use electronics an hour before bed. Or use blue light blocking glasses. Like these all make a difference. But the thing that makes the biggest difference that I'm finding by far is a plan. It. So you plan, you have a routine that happens before bed. Set yourself up for sleep. Don't just expect you're just gonna go jump in bed and then get good sleep. Because it doesn't work like that anymore. Your brain doesn't shut off immediately. It takes a minute for that to happen. So set yourself up. So if I know I need to be in bed by 10, by 9, I'm preparing. So what does that look like, turning the lights down? You know, I'm not eating, like do all that. So that's number one. Number two, go to bed and wake up the same time every day. That's a huge, that makes a huge difference for people. The average person's bedtime and wake time changes every week. And it typically looks like the same Monday through Thursday, Friday and Saturday, it's three hours later.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

And then they try to sleep in and then they're jet lagged by Monday and it takes till Tuesday or Wednesday to readjust. So you're literally making your circadian rhythm go crazy every week. That has profound negative impact.

[Sal DeStefano]

You know, it's so interesting that this is the conversation that you went towards today, because this is last night, Katrina and I in our bed. And one of the discussions that we're having right now is we're trying to improve my sleep. Right. And I'm asking for her help because I don't, I don't want to have to take all this stuff, you know what I'm saying? It's like my, my goal is to not have to take this, this stack of supplements and do all these things. And I was expressing to her, you know, the. The thing that we can do that is more impactful, that we just are not good at is being very consistent with the time we hit bed. And that includes Friday and Saturday. I say, because even if we're good Monday through Thursday and we have this. But then all of a sudden, then on Saturday, Friday and Saturday, we're staying up till midnight or one. It's like I'm jet lag every week to start all over again. And so, like, honestly, because she was trying to ask me, she's like, do you feel like you're going to have to take all this stuff? Because this is all new for me. I'm not a, like super supplement, take all the stuff all the time guy. But I have been to just try and get the. Even the remote good sleep. But then the. Here we are missing out on one of the biggest rocks. But it's one of the hardest. So you say. It's obviously it's one of the most important things, but it is. It is difficult. It is.

[Adam Schaefer]

And here's to do it. Here's the way I think you should look at it. Because people are like, well, I can never stay up late. No, no, no, no. This. It's the way I would coach somebody to approach. This is the way that I would coach somebody to approach eating healthy, unhealthy.

[Sal DeStefano]

Right, right, right.

[Adam Schaefer]

It's like, okay, why are you staying up late? Is it because you're just watching a bunch of worthless stuff on TV or you out with your wife and you're.

[Sal DeStefano]

Connecting the occasional Thanksgiving dinner party that runs late once a year is not a big thing.

[Adam Schaefer]

Oh, you're having great sex, you know, and you're like, you know, oh, honey, sorry. We got like, that's different. But usually what happens is you're just like, oh, cool, it's Friday and we're watching this total waste of time Netflix show. Totally. That I'm just gonna stay up two, three hours later than I normally. That's all. You just weigh your priorities and I think you're fine. I think most people just. It's so consistent. It's so consistent. Super. Like, if people go to bed at 10pm throughout the week, they'll go to bed at midnight or one Friday and Saturday. That's a big difference.

[Sal DeStefano]

Well, it's so.

[Adam Schaefer]

It's like you're keeping yourself up.

[Sal DeStefano]

I know that it's so difficult and it's more diffic. Difficult today than it's ever been because of these things.

[Adam Schaefer]

Yes. You got so much that can keep you away. Yes. There's.

[Sal DeStefano]

There's a million platforms with a million series that you're in the middle of that you want to finish. You've got, you know, your phone that's, you know, vibrating all day and night. That not only is just entertainment is also. Oh, I can get some emails knocked out right now or I gotta respond.

[Adam Schaefer]

To it is the default is just like. The default is dysfunctional eating and low activity. Because we've constructed society this way. What technology has done with sleep is. It's made it. The default is dysfunction. Okay, what do I mean by that? When you used to come home from work, you were done. If your boss wanted to get a hold of you, they had to call you on your landline and nobody would call you past dinner time. They just didn't do that. So you were just done. I'm just done with. Unless I took my work home with me and I had some papers. Like I was done. I couldn't check my emails or text 24 7. I didn't have access to all the information in the world at any moment. Or entertainment. Or reels. Have you guys seen the data on what reels do to the brain?

[Doug]

The guy that created the endless loop or like when you get down to the bottom, it doesn't stop anymore. Like has such conviction about that like what he's created. Because in to your point, like it basically is the same with work schedule now. Like we've all just sort of mirrored that. That anything at any moment I could get a hold of somebody. Like there's no barriers.

[Sal DeStefano]

No.

[Adam Schaefer]

And so those natural barriers, we just didn't have to think about it because again, back in the day it's like, oh, the news is done, nothing's on. You know what used to happen. And I would sound old, but this is what used to happen at like 11 o' clock at night. The TV would just. You keep it on a channel, just. There's nothing on. Yeah, they're done with TV time.

[Sal DeStefano]

When that was, TV was done now. Weird.

[Adam Schaefer]

That's a real max or the high channel.

[Sal DeStefano]

There was nothing, no broadcast or whatever.

[Adam Schaefer]

And then eventually it turned into infomercials. Then they used to run infomercials late at night, which. Whatever.

[Sal DeStefano]

God, think about that for a second.

[Doug]

Yeah, it was all infomercials until like.

[Sal DeStefano]

Five in the morning. Volume of, of content that.

[Adam Schaefer]

And you can watch it at any moment and you can choose what you want to watch at any moment. So it doesn't have to just be on. But I remember that you put on the TV late at night and it would. There'd be a screen that would come on and have different colors on it, and it'd be like, boop. You know, broadcast will begin at this time. They stopped. They stopped tv.

[Sal DeStefano]

So, you know, I mean, I. We. I also don't want to sound like the tech is all bad because, I mean, eight Sleep is a piece of tech that actually is a huge benefit. Brain FM is another tech that I think is awesome that we use all the time that helps do this. So one of the things that. If you're somebody who has a hard time calming your brain down. So part of my challenge of even starting that routine is, is many times at night, that's also where my brain is going. One of the things that will calm that down is that kind of. And it's not white noise. I know that there's Is more scientific the way it is, but that sound. I read this thing too. Have you guys ever heard. Doug, you can look this up for me. It's. It's a sleep technique and it's. It's the threes. The three. The three things. And it's not the three. Like, it's not the three, two, one. It's. You focus on a body part you can move. You focus on one. A sound in the room. You fo. And they. And you take your brain to those three things and it like relax. Relaxes.

[Adam Schaefer]

It takes you off other things.

[Doug]

Yes.

[Sal DeStefano]

I forget what it's called.

[Doug]

Just counting sheep. Like old school.

[Adam Schaefer]

I know that works. By the way. Counting sheep actually works. Justin, you bringing up Brain fm, you said your. Was it your. Who tried it? Your brother?

[Doug]

Yeah, it's my brother. I just. I just introduced it to him because we were. He's. He's a teacher and he's also a writer. And he was kind of expressing, you know, what he's been writing and he's writing this, the story. And I was like doing some work as well. And I just like. You know what helps me as I have to put this on? Because I start thinking of all these other things at the same time. It's like such a distraction that I didn't realize I was like that in school. Like, I could focus, but I was always like, one thing would happen and it would just take me right out. Like, so easy. And just having brain of femmes focus on was like, you know, for me, it was like a superpower. I was like, wow, I wish I'd had this in school. But I was trying to express that to Him. And I was like, you know, this. This might be a cool thing to bring up with your class, but he. He was listening to it. He's like, wow, it's so repetitive. And at first he was, like, resistant to it, and then we were, you know, just hanging out, and then he was writing and he was like, oh, my God. He was like, I was just locked in there for the last 20 minutes.

[Adam Schaefer]

That's awesome.

[Doug]

He's tripping out on what does he teach? So he's. He's a high school teacher.

[Adam Schaefer]

History.

[Doug]

AP History in English, so that's sort of his department. But he's. It's funny because his brain is so similar to mine, but then more so on the. On left brain stuff. Like, I'm very. Right brain. Like, so we. We kind of, like, it's interesting. He's taking a lot of the creativity and put it in that setting. So he. He has a unique way of teaching these kids. Like, they have to. They have to create. They have to learn it by actually, like, making things, and they have to draw it and, you know, and so it's. It's. It's cool. He was explaining all that.

[Sal DeStefano]

Didn't just you and him go to Truckee by yourself?

[Doug]

Huh? That's the first time I've hung out with him for like, a few nights in a row. Like, we just kind of. I don't know, ever since, like, maybe he went to college when we were growing. Wow. Yeah.

[Sal DeStefano]

So that's like 20 years, bro.

[Doug]

I know. And, you know, and it's. And I love my brother. We've. We've never had, like, bad blood between us or anything. We just, like, kind of very different. And like, anytime anybody meets him and they're like, you guys, like, we look similar, but it's like, you guys are totally different. Yeah, we're completely different.

[Adam Schaefer]

Does he live too?

[Doug]

No, no, not at all.

[Sal DeStefano]

How so? How so? How was it? I'm so curious when you. When you. When you talk about him. I think I've only met him once or twice ever, but when you talk about him, it reminds me so much of my. My childhood best friend goes all the way back to fourth grade. And so for a very long time, we were like, in several. But as we've gotten adults, we are so different.

[Adam Schaefer]

Yeah.

[Sal DeStefano]

Like. Like on. On just beliefs, ideology, like, everything, career paths, you name it, we couldn't be more different. And it's sad sometimes because we've. We've grown so far apart, but yet, if you put us in a. Probably by ourselves, for three days. We still have that. Yeah, that bond and connection and stuff like that. And so was it like that?

[Doug]

It was like that.

[Sal DeStefano]

Yeah.

[Doug]

I think I was encouraged by that because it was. You start remembering so many things that you both enjoy. Like, he's very much into music and a lot of the sci fi stuff and all the, the totally nerdy stuff I'm into, like, so I think, I think too, growing up, that's why I, you know, I have that side of me was because I was trying to relate to my brother and his friends and like, you know, I was the younger two year younger brother, so it was like I was trying to like, you know, integrate into his circle. And so I have like this very, very nerdy side. I could totally do like all the, you know, even like Dungeons and Dragons and all that stuff. I'm into it.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

Yeah.

[Doug]

But, yeah, so, so yeah, we, we were geeking out and kind of re. Reconnecting with that, but it was good, man. It's, you know, it's. It's one of those things. It's been on my list of priorities of like, I need to do a better job. Yeah. Yeah.

[Sal DeStefano]

I mean, how'd that come out? Did you. Was it like a. Like when you just called them up and said, hey, let's do this or plan it? Like, when did that, when did that happen?

[Doug]

Yeah, I think, like over the year, like, we've been kind of loosely and we. There's been things too like that he's really into board games. And like one time we made like a board game together, like in. It's funny because we've created things together and it's. And they've been cool and it's been fun. I just, like, I don't know, I realize that, like, us hanging out, if we're like creating things together, it's way more enjoyable for both of us. So we just have kind of done that. Like we're writing a story together and we're kind of.

[Sal DeStefano]

Oh, really?

[Doug]

Yeah. And so that's kind of like what drew us to there. And I was like, you know what? Why don't we just like do this exclusively? And we haven't really hung out. And so I kind of. The Truckee place is available. And I was like, let's just go, oh, that's cool. For his birthday. So.

[Adam Schaefer]

So are you guys going to sell this story? You're going to write it and put it in like a book?

[Doug]

Yeah, we'll see. I mean, I, I try not to put too many expectations on These types of things. Try to have fun with it, and.

[Adam Schaefer]

It sounds like fun.

[Doug]

See what it does. But, like, I. I'm really. It was really about me just connecting and bonding with him, and then, you know, if it's. If it's a reality. Cool. Like, I'm into it.

[Adam Schaefer]

Yeah. I love seeing my. My brother because we were much farther apart than you and your brother. I'm six years older than my brother.

[Sal DeStefano]

You're six older than Giuseppe?

[Adam Schaefer]

Yeah.

[Sal DeStefano]

So I thought he was closer.

[Adam Schaefer]

No. So it's because me, my sister than him, and then my other sister, but so I was always the older big brother. And that relationship was like that for a long time until we got much older, and then we kind of became more peers. But seeing him be a father is the best thing ever. He's such a good dad. He loves his kids. He's so loving. He's so affectionate. He loves being with his boys. We went to this. This live nativity scene thing nearby, and every time I see him with his kids, it just. It just warmed me. So I sent him a nice text. I'm like, you're just like, the best dad, bro.

[Sal DeStefano]

Do you. Do you attribute that? I mean, I feel like you guys had. Had such a great foundation with your parents. Just, I think of, like, even Katrina's family, right? And every family has their dysfunction. Every family has their issues or what. Like, nobody's perfect. But the one thing that I find in common, both with her family, your family, is just this, like, family unit, like, in love, right? There's a lot of love. Like, there might be yelling, there might be this. There might be whatever thing, but there's. It's grounded in love connection. All. Would you. I mean, I would think that way about all your siblings are probably all really good parents and had come from that place. Would you attribute to that? Do you think that?

[Adam Schaefer]

Oh, yeah. I mean, my. My. We have an exceptional family. Just, they're always. They're so loving. They're always there, so consistent. There's actually very little dysfunction in. From the traditional sense, I would say, in my family. Like, we don't have. You know, no one's ever been stricken with really, addiction. Nobody's been to, you know, like, bad things, jail. Everybody does pretty well. Just really good people. But the thing about my. My brother and I, we're all affectionate. We have an affectionate family, but my brother and I are. I was just talking to Jessica about this because I'm very. You guys know how affectionate I am. I. I'm you know, I'm a man, but I don't mind. I'll give a man a hug and a kiss, and I just. If I love you, you're gonna know I love you. And my brother's like that. So he's. He's very similar. We're really the only. We're probably the two most, like, physically affectionate men in the family. And I'm like, I wonder why it was just us. It's because we were like that growing up. My dad's like that. He would hug and kiss us a lot. Yeah. So you see him with his boys. He's got two boys. Yeah, he's got boy boys, by the way. Like, his oldest is like.

[Sal DeStefano]

But he's still very effective.

[Adam Schaefer]

His son. His kids are cuddle bugs like you. First off, they run on nuclear reactors. They have more energy than I've ever seen my entire life. But if you stop them halfway through going nuts, and they're just always happy kids. Do you pick them up and hug them and kiss them? They'll just let you.

[Doug]

Yeah.

[Adam Schaefer]

You know, some kids will squirm now. They'll just melt and let you do it. So I just love. Yeah, and it's because he's like that with them too.

[Sal DeStefano]

You know, speaking of kids, there's something I wanted to talk with you guys about. It's been on my mind a lot because Max is getting close that age. We're not quite there yet. And ironically, I. I've been reading all this stuff, and both social media stuff come across my own articles, my own little digging and stuff like that around letting your kids spend the night at somebody else's house. And there's a clear divide in my family and friends that are very pro this and then some that are extremely anti it. And so I'm not sure where I fully fall on this, because I come from the. I spent the night all the time at people's houses. In fact, I spent more time at other people's houses because my house was a bit crazy. And I love going over to my friends houses and I built incredible relationships. In fact, I feel like I have three other moms and three other dads and. And I think a lot of that got me through my childhood. And so that's. Obviously, that's my. So I have this natural, like, of course my son's gonna spend and do that.

[Adam Schaefer]

And then.

[Sal DeStefano]

But as I've gotten to that phase, I've of course, like, done my reading and this and that. I'm like, wow. Statistically, I know the Risk that comes with that. And so I'm so curious to how both of you have thought about that and handled that and what's your take on that? And do you. I mean, are you aware. I'm sure I know you. I'm sure you're aware.

[Adam Schaefer]

I'm very deloney.

[Doug]

Like do a good breakdown on this. And I know he's very against it.

[Adam Schaefer]

I'm very choosy. So if my teenage daughter's gonna sleep over someone's house, there's only a few people that we. That we know, that we allow that are not family.

[Sal DeStefano]

Was there a certain eight? Would you even let her at 12 or nine? Like.

[Adam Schaefer]

No, no, no.

[Sal DeStefano]

Oh, wow.

[Adam Schaefer]

So it wasn't even until relatively recently. And it's. And these are kids that they. We know them, we've grown up with them. She grew up with the kids that my ex wife knows the parents very well. And even then I'm a little bit. But the, the sexual assault and molestation and whatever rates with sleepovers is crazy.

[Sal DeStefano]

Well, it's actually really. So it goes, it goes. Number one is actually dad, of course. And then number two, family and friends. And then three, I think is so you.

[Adam Schaefer]

If you, you like, you're a good dad, you know. Okay, that's erased. Right. You know, you, you, you keep your safe with your home and all that stuff. But sleepover is a controllable. And so that's the one. I'm like, just be very careful. And here's what I mean by that. We'll have kids sleep over our house. Yeah. And the parents have never met me.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

My daughter will say, hey, can I have so and so sleepover? Yeah. And I'll say, sure. You know, and I'll meet the girl and she's into my house. It's like, that's fine.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

And. And nobody will contact me. Nobody calls me. They're just. The parents are just like.

[Sal DeStefano]

Yeah.

[Doug]

Weird like that. Like we, we do more. We don't let them stay unless like reconnect with their parents. But yeah, I mean it's.

[Adam Schaefer]

Let's.

[Doug]

But on the other end too, like we, we definitely vet. Like, so we'll go. We've done this a couple times even with the new school because we want to get our kids like integrated and you know, and they want to go to these parties, birthday parties. And so we've been trying really hard to hang out with their parents and like do some investigation and you know, we've driven like to Morgan Hill quite a few times and like. And it's been. Hasn't been, you know, that frequent. And they're older now, so it's a little bit different for me, I feel. But definitely I'm. I'm not comfortable if I don't know where they're going. Which is crazy to me that. That's.

[Adam Schaefer]

Well, the.

[Sal DeStefano]

So. So do you see people. So was there an age that they definitely didn't. So what. At what point was the first time you allowed. Even started to even allow that? Do you remember?

[Doug]

Yeah, it was probably like around 10.

[Sal DeStefano]

Okay.

[Doug]

Something like that. And even then it was, to your point, it was like, all family and like, really, really close friends. And they. They only had, like, two best friends, you know, and it's like they grew up together and we all. Since they were like, in kindergarten, we knew them, you know, and so it was like, I knew their parents very well and I don't know, like you said, I had a lot of, like, experience, you know, as a kid, going to everybody else's houses and, like, knowing. I think the conversation of us kind of like before the drop off was like, they all had the number. They. They know that, like, and we've actually driven and picked them up sometimes in the middle of the night. We've already done that.

[Sal DeStefano]

Yeah.

[Doug]

Because they felt uncomfortable.

[Adam Schaefer]

Yeah.

[Doug]

And that's it. That's, you know, a hard line for me. So you don't have to ask any questions. Like, we're there.

[Sal DeStefano]

Yeah. So, I mean, so I have my. My son is, you know, only six, going to be seven this coming July. And he has one really close best friend. He's got several friends that I'd say two if you include my godson's, who is my best friend. Right. And so, and, And I've. I've spent the night with those parents. They've come to Truckee with me. I've gone to events with them. So Katrina's very tight with the mom. And so again, my natural. Right away. Oh, yeah, sure, go ahead. I wouldn't. I wouldn't mind that because I feel really comfortable with that before I start doing my digging and stuff like that. And then you read that, then that, that sense of, like, oh, God, that makes me feel uncomfortable. So I think for. For sure I would have to really feel. I know the parents. Really, really. I would never let my, like, if my son came over, I want to go spend the night at DJ's house. Who the fuck is DJ? Who's my. Like, no way. Like, no way.

[Adam Schaefer]

Definitely would have to be when they're at least Old enough to fully dress themselves, never have a question. You know, like, there's opportunities where it's like, oh, I need help in the bathroom. I dressed.

[Sal DeStefano]

Sure, that's a good point.

[Adam Schaefer]

And so, you know, when you're 10, 12, whatever, you're fine. But sometimes a six year old is.

[Sal DeStefano]

Like, yeah, no, he's barely at that.

[Adam Schaefer]

Yeah, I need help getting my shirt on. Yeah. Or, you know, I had an accident. You know, it's a really.

[Sal DeStefano]

That's a really good point. That's a really good point. Really? Yeah.

[Doug]

And we try to host as much as possible and it's, you know, it's a sacrifice a lot of times because, like, me and Courtney don't get to do what we want to do, but like, we'll have the kids over the majority of the time for that reason.

[Sal DeStefano]

That's, that's how I, I plan to solve most of this conversation. Sleep over your house.

[Adam Schaefer]

My house. That's right.

[Sal DeStefano]

I've got the cool house. Right. Max has got two beds in his room already. Like, you know, I'm saying, like, I think, I think we can probably take care of that for quite some time. Just that alone. There's a.

[Adam Schaefer]

By the way, there's a new risk that's now when you look at the data, which wasn't an issue when we were kids, although this was the first time I got exposed to. This was at a sleepover. But the first time oftentimes kids are exposed to pornography is when they're kids and it's at a sleepover. Yeah, it's a very high percent. And it's typically an older sibling or the other kid doesn't have the same restrictions. And that's the first time they get exposed to sexual images. That was the first time I got exposed. I was a sleepover. I had to sleep over. Over a buddy's house. And he just, you know, it's just.

[Sal DeStefano]

It'S such an interesting conversation to me because, I mean, one, until I became a dad, I never really thought about it that much because it was so normal when I was little. I mean, I'm trying to remember how young I was when I was already spending the night at other people's houses.

[Adam Schaefer]

I was young.

[Sal DeStefano]

I was younger than my.

[Adam Schaefer]

You were also super young. Home alone after school.

[Sal DeStefano]

That's what I.

[Adam Schaefer]

Watching your siblings.

[Sal DeStefano]

I know. I mean, it just. But shows you how much that we.

[Doug]

Were way more latchkey.

[Sal DeStefano]

That was, that, that was so normal to me that like, it didn't even cross.

[Adam Schaefer]

How old were you when you were left Home alone. When your mom and dad were like, you could stay, you know, stay home alone. We'll be home in a few hours or later tonight.

[Sal DeStefano]

Well, I've told you the story before. When I was 5 or 6 and my mom left to go to the grocery store and I wandered down to the neighbor's house and to go play Zelda.

[Adam Schaefer]

That's so young, dude.

[Sal DeStefano]

Oh, yeah. Five, five, six at the oldest. Definitely under seven because we didn't live in that house. And I remember the house. I remember how in trouble I was. I remember, I remember the kid. I remember my mom leaving and either going, she either went to the grocery store or went to get my sister or something like that. And just bad timing for her. She left. And that kid was maybe minutes later knocking on the door. And I just got a new Zelda and I'm a, you know, five year old kid, like, okay, you know, just walked out, left, went down four houses and, you know, played Zelda for probably a couple hours. And by the time I came out, cops were all in the neighborhood and mom's running around frantically and stuff like that. And so that was the first for sure, the, the furthest memory I have of that. But we were, by the time we were at the next house then this is where we lived up in Don Pedro. And now I'm like seven to nine. I mean, I'm not just, I'm not only left, left, left home. I'm watching my younger siblings.

[Adam Schaefer]

Yeah.

[Sal DeStefano]

You know, so I mean, yeah, that was very. And then the closest grocery store was an hour away. So that was very common where I would stay and have to watch my siblings and, and do stuff like that.

[Adam Schaefer]

I gotta tell you that my, that Aurelius was playing like make believe with his mom. So he was pretending to be like the dad, going off to work or whatever and coming home. And he's so funny when you hear these kids talk. He pretends he comes home. He's like, I'm home. He's like, we were hopeless, but now we're okay. I made some money. He did not say that we were hopeless. We were hopeless, but we're okay now. I just came back from work, we made some money.

[Doug]

Danny Warbucks is back.

[Sal DeStefano]

Dude, that's. Oh, you're at that perfect age right now.

[Doug]

It's hilarious.

[Sal DeStefano]

Like, the vocabulary is coming together and he's like mixing stuff into different things.

[Adam Schaefer]

And so, so great.

[Sal DeStefano]

This is.

[Adam Schaefer]

Dude, I was gonna. I got a question to ask you. Trust me, and believe me, there's a, There's a connection here.

[Sal DeStefano]

Okay.

[Adam Schaefer]

Direction. I'm gonna go. Okay. Do you still have. You still never farted in front of your wife? Is that still 100?

[Sal DeStefano]

Same with her. Well, you're 100. We're on year 16 together.

[Adam Schaefer]

That's so crazy.

[Doug]

Are you gonna give stats of.

[Adam Schaefer]

I got. Well, I mean, there's this.

[Sal DeStefano]

I even have the courtesy when we're. When we go to our room and it's like 8 o' clock at. And we're settling down, if I for some reason have to take a late night poop, I go all the way downstairs into the other. Other bathroom.

[Adam Schaefer]

I do that. Well, trip off this. So, I mean, you might.

[Sal DeStefano]

Oh, God. Let me hear your stats. I mean, not a good thing. You know why? It's attached to the years.

[Doug]

I've reduced the exposure, that's for sure.

[Adam Schaefer]

Yeah. Yeah. So what's it down to?

[Sal DeStefano]

Like once a day? Yeah, I'm going to give you. Hey, I'm going to summon you guys. I'm going to give you a stat to follow up your stat, though. So let me hear your stat right here.

[Adam Schaefer]

So. No, no, no. So there's this. This article that's been circulating. This, this hilarious study. Here's the title of the article. New study explains why sniffing your own farts could improve brain power and decrease chances of Alzheimer's.

[Sal DeStefano]

Oh, well, I definitely smell my own farts, so. I mean, well. But she's not there. I'm definitely.

[Adam Schaefer]

You're not helping her though, bro. So. Yeah, so trip off this. There was a study.

[Sal DeStefano]

She's. That's her smelling my fart. That's not her smelling.

[Adam Schaefer]

That's what I'm saying. You're saving it for. You're only helping your brain, bro. You should help your wife.

[Sal DeStefano]

I'm sure when I go, she does it herself. You know what I'm saying?

[Adam Schaefer]

Yeah.

[Sal DeStefano]

She's like, thank God he left the room so I could drop my own heat.

[Adam Schaefer]

Yeah. Yeah. So experts at John Hop Johns Hopkins Medicine remarkably found that hydrogen sulfide, this is the chemical that produces the really bad smell. And a fart might slow down brain cells from cognitive decline and even Alzheimer's.

[Sal DeStefano]

Now, okay, now what I think is really interesting about that stuff. So breathing is what is what is. Okay? And anybody in here, anybody in here who denies this is a liar. But if you are in bed by yourself and you fart, you absolutely lift the covers up and you smell.

[Adam Schaefer]

No, I don't.

[Sal DeStefano]

Yes, you do. Yes, you do. Yes, you do.

[Adam Schaefer]

I have no interest.

[Sal DeStefano]

Yes, you do.

[Adam Schaefer]

You lift your covers, 100. Why always it's mine.

[Doug]

You Dutch on yourself.

[Sal DeStefano]

It's so curious. You don't.

[Adam Schaefer]

No, I don't care.

[Sal DeStefano]

So I think that's more weird to not care. No. Yeah.

[Doug]

I just panic.

[Adam Schaefer]

I know.

[Doug]

I gotta get this out of here.

[Adam Schaefer]

Oh, no.

[Sal DeStefano]

Before she comes back. I'm not gonna get any ton.

[Adam Schaefer]

It's even worse for me because I use a cpap, right? So cpap. Because I snore. Oh, that's the only reason I can't smell you.

[Sal DeStefano]

That's the only reason why you go.

[Adam Schaefer]

So if I, if I. If I. If I eat too much protein, stuff like that, and I fart under the covers and then I move. I'm like. I can't tell if it's come out because I got to see. I'll just wait for my wife. I hear her. Oh. Oh, come on. I got the mask.

[Sal DeStefano]

I would love to see. Somebody has had it. Done this. I, I, I believe my theory is that it increases sexual activity to not fart.

[Justin Andrews]

Oh, yeah, I would think so.

[Sal DeStefano]

I wanna know, man.

[Adam Schaefer]

Remember that. What's that guy's name? That rock star, that magician?

[Sal DeStefano]

Chuck Berry? He was paying those girls. Yeah, yeah.

[Adam Schaefer]

You know what I just realized?

[Sal DeStefano]

He was paying those girls.

[Adam Schaefer]

Hold on a second. Do you know what I just realized? We've heard each other fart multiple times. Except for Doug. Have you guys ever heard Doug fart?

[Sal DeStefano]

Maybe Doug's like me.

[Justin Andrews]

I am very much like you, Adam.

[Sal DeStefano]

Oh, you hear that?

[Justin Andrews]

I'm very undercover.

[Adam Schaefer]

We've never heard. No, not literally heard. Doug. Doug, what's going on here?

[Sal DeStefano]

Wait, now, are you. Are you with that with your girlfriend? Are you with the same.

[Adam Schaefer]

Yeah, totally.

[Sal DeStefano]

Oh, look at. This guy's never came out. Why you not defend me this whole time?

[Justin Andrews]

I. I am defending you now, okay? I don't even like this conversation.

[Sal DeStefano]

Oh, my God.

[Justin Andrews]

I feel like it just takes away some of the mystery, you know?

[Sal DeStefano]

I like even things like my. If you listen, you talk to my wife. If you talk to my wife. She absolutely loves, Loves it. She loves the fact that it's. It. It does not seem like it's that hard of an effort for me, at least. I don't. I'm not.

[Doug]

We're in the long game.

[Adam Schaefer]

My stromber hurts, bro.

[Sal DeStefano]

I mean, the amount of protein you're probably eating, I would probably be struggling too.

[Adam Schaefer]

We've never. We're men in here, Doug. There's no chicks in here. Your girlfriend's not in. You're not going to sleep with us. Why don't you. Why have you never farted in front of us? This is. This is really occurring to me.

[Sal DeStefano]

It's a Curtis.

[Adam Schaefer]

No, it's not you.

[Sal DeStefano]

Are you disappointed? Often in 10 years, you fart in.

[Adam Schaefer]

The studio probably twice a week. Yes. You do?

[Sal DeStefano]

No.

[Adam Schaefer]

Once a week at least.

[Sal DeStefano]

Do you think that you.

[Adam Schaefer]

Yeah, he's fart many times in here.

[Justin Andrews]

Well, you know, you've done it with gusto a couple times, I would say.

[Sal DeStefano]

I don't know if I'm weak that I have. I'm just. I don't know if it's weakly.

[Adam Schaefer]

Yeah. Yeah.

[Justin Andrews]

I just tend to try to keep my bodily functions to myself. I mean, that's just. I guess I'm a private person. But hey, if you're really wanting it.

[Sal DeStefano]

You know, I mean, I would. I'm not even a private person, and I am. I am like that. I just. I don't. There's. There's no positive ROI for me. Yeah.

[Justin Andrews]

I don't know.

[Sal DeStefano]

There's not. No.

[Adam Schaefer]

It's not like you're doing it to be like. To make it like it's a positive thing.

[Sal DeStefano]

No. Well, it is a sign, but not.

[Adam Schaefer]

Doing it, being human security.

[Justin Andrews]

Oh, is it? No, it's.

[Sal DeStefano]

No, it's not. So the trust that my wife and I have is unbelievable. Unbelievable how much we trust each other. The fact that we can do business together and do the things that we do together highlights.

[Adam Schaefer]

I'm not even talking about you and your wife anymore. I get that. Yeah. You guys have sex. Doug hasn't fart in front of us. This is really bothering me right now.

[Justin Andrews]

Well, if that's what bothers you.

[Sal DeStefano]

I mean, you can have it all you want. I guess I've never realized that.

[Justin Andrews]

I'm sorry I've been disappointing you this whole time.

[Adam Schaefer]

I didn't realize a lot of things back, dude. Well, hey, I, I.

[Sal DeStefano]

Well, I just now found out that he's on the same page as me about this. Like, I had this whole time you guys have been giving me this. I've been getting teamed up on over here about this, and this whole time, Doug's have been over there quietly.

[Justin Andrews]

Like, I've never been a big fan of that, honestly.

[Adam Schaefer]

Do you like humor? Fart humor?

[Justin Andrews]

Not really.

[Sal DeStefano]

Really?

[Adam Schaefer]

That's like. That's like God's joke. Okay. Everybody.

[Justin Andrews]

I mean, everybody laughs at that stuff, I guess.

[Adam Schaefer]

Yeah.

[Justin Andrews]

But it's not something that. Yeah, I just. It's not my big thing.

[Adam Schaefer]

Yeah.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

You know, put under dating.

[Sal DeStefano]

I mean, I was always like, that too. Like, this isn't just like a Katrina and me thing. I've. I've been that way since.

[Doug]

Yeah.

[Sal DeStefano]

Since I was dating girls when I was young. Very young. I've always just like, it's not the mood.

[Adam Schaefer]

I work not to move to rip.

[Sal DeStefano]

One with the girl. Hands with a kiss with like.

[Adam Schaefer]

I don't far girls unless it's my wife or my daughter or my sister.

[Justin Andrews]

That's a lot of girls.

[Adam Schaefer]

All the girls. All the only girls.

[Sal DeStefano]

Your wife, they're not doing it in front of employees.

[Adam Schaefer]

But if it's like fam. Like my, like my sisters. For sure. Because I'm his older brother. Like, this is. You're gonna get blasted. My wife, we live together. Right. My daughter, I like to annoy her.

[Sal DeStefano]

I mean, I've never, I've never met a chick. I've never met a chick who's like, man. Yeah. It doesn't even bother my husband. Rips one of them. We get into it right away. Just. It's. It's always. Yeah. Like sex wise.

[Adam Schaefer]

Oh, yeah. That's never gonna happen.

[Sal DeStefano]

Well, that's okay.

[Adam Schaefer]

I know we're gonna.

[Sal DeStefano]

Well, so like, I, I. And maybe that's what it is. The, the frequency at what that's happening at my house where there's. I. I gotta ruin that.

[Adam Schaefer]

You know what I'm saying? Any moment. Yeah, yeah, yeah, yeah. What happens though?

[Doug]

Yeah. In the moment too. So what then?

[Sal DeStefano]

That's actually never happened.

[Adam Schaefer]

Oh, really?

[Sal DeStefano]

If I, if I have.

[Adam Schaefer]

That's because he's not putting a lot.

[Doug]

Yeah.

[Adam Schaefer]

You're not really squeezing. You're not trying hard enough, bro. I don't know.

[Justin Andrews]

There's.

[Adam Schaefer]

There's like a heavy deadlift.

[Sal DeStefano]

I mean, I'm also the guy that puts his silverware away in the wash in the dishwasher, which is like a simple detail that I think is. Is easy and makes things when they're.

[Doug]

Pregnant and you're part of this process. Like, you see everything.

[Adam Schaefer]

Yeah.

[Doug]

Like, it's just, it's. It's.

[Adam Schaefer]

There's no.

[Doug]

Nothing left.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

But.

[Sal DeStefano]

Yeah, okay, so good point. So imagine being reminded of that every single time.

[Doug]

I don't intentionally.

[Sal DeStefano]

I get it.

[Doug]

I don't intentionally Blaster. You know, but it's like. I mean, there's nothing that's like shocking.

[Adam Schaefer]

Plus it's. You got your sons. Like, I'm sure you.

[Doug]

Well, they're the worst. So it's like. Yeah, I'm.

[Adam Schaefer]

Yeah. You guys. Hey, maybe you guys all work. Hey, maybe.

[Sal DeStefano]

Well, no, that. Actually I was Just gonna say I was gonn. Maybe that changes. But my son thinks it's hilarious to fart and farts on his mom and farts on us all the time and stuff. Like, yeah, you guys, I don't. He definitely didn't get it from me.

[Adam Schaefer]

You know what I'm saying? So. Well, you guys worked in construction. Like, that's just the. There is nothing sacred in. Come on.

[Sal DeStefano]

We also grew up in an era where you did. You did all that stuff intentionally. Yeah, I don't know. Just with. I don't know. With women, I'm like, I'm different. Like, I just.

[Doug]

Sure.

[Adam Schaefer]

Again, me too. Unless it's my sister, my daughter, or my wife. The only women you hang out with. Terrible example. It's not like you're a guy who.

[Sal DeStefano]

Hangs out with lots of women. You're like, I'll only fart in front of these five. Well, those are the five you only.

[Adam Schaefer]

See, so that's not impressive. Hey, this is a great segue. Let's talk about the fog, huh? Let's talk about the fog. California.

[Sal DeStefano]

So I'm getting.

[Doug]

What's up?

[Sal DeStefano]

We're getting lined up by Vicki on Monday, and she dropped some conspiracy fog thing to me.

[Doug]

20 days or something. Like. So this is all like, because the Central Valley, like, it's surrounded by, you know, the Sierras and then the coastal ranges. So it's like. Like it's just been sitting and it hasn't left.

[Adam Schaefer]

Yep.

[Doug]

And, you know, and you'll see some, like, videos that people are posting now too, where there's like, this particulate that they're finding on their car that's like this white. It almost looks like. Like it was some kind of, like, pesticide residue.

[Adam Schaefer]

So I looked into it.

[Sal DeStefano]

Okay.

[Adam Schaefer]

I didn't do super deep looking, but I looked into it because there's just like. Like all these.

[Doug]

These are one off. Yeah.

[Justin Andrews]

Oh, God.

[Adam Schaefer]

Or they're doing climate engineering or whatever. So I looked into it. So people were saying that there's chemicals or bacteria that is being sprayed in the fog to whatever. So I'm like, is there any truth to this? Yes, but not now. In 1950, the government, the military.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

Sprayed bacteria into the fog of San Francisco. Doug, you can look this up. Look up.

[Sal DeStefano]

So this is why this is grew as a conspiracy. Because they've done it actually.

[Doug]

This is why you can't say you're stupid for thinking in that direction.

[Adam Schaefer]

They actually, literally did that. They actually tested this on American citizens without them knowing. They sprayed a bacteria that was, quote Unquote benign.

[Doug]

Yeah.

[Adam Schaefer]

But it did cause some illness into fog. And San.

[Doug]

I love the cognitive dissonance to see.

[Adam Schaefer]

How far it would spread.

[Sal DeStefano]

That's ridiculous. Well, it did happen.

[Adam Schaefer]

Oh, really?

[Doug]

Ridiculous.

[Adam Schaefer]

Okay. Why?

[Sal DeStefano]

Well, I'll tell. I'll connect something for you guys.

[Adam Schaefer]

And by the way, fog does trap. It does trap pollution. It does trap particulate matter. So all the pollution and stuff does get trapped in the fog. So air quality is worse. Yeah.

[Sal DeStefano]

It also makes turkeys actually weird.

[Adam Schaefer]

Weird turkeys. Yeah. What do you mean?

[Sal DeStefano]

So we have. Behind our house, we have giant wild turkeys. Oh, yeah, Lots of them. And in the fog, when the fog comes in, they get like more. They get weird and they start doing weird stuff to the point this happened, bro. This happened the other day.

[Doug]

There's videos of like these people saying, like, because they're. They're showing all these birds, like in flocks, and they were all acting erratic.

[Sal DeStefano]

Okay. So they act all. They. They. This is only. It's only been on these foggy days the first time it happened freak the out of Katrina and I. So it's like 6:37 in the morning, and Katrina's like waking me up.

[Adam Schaefer]

Someone's on a roof.

[Sal DeStefano]

And I'm like, huh? And then you can hear like, on the roof. On our roof.

[Adam Schaefer]

Yeah.

[Sal DeStefano]

And I'm like, what? And she's freaking out, running through the house. She goes, runs, gets Max. And we come out and Turk, giant turkeys, not like little big giant turkeys are walking along my fence line. Had hopped up on my shed and then hopped up on my.

[Adam Schaefer]

Walking on my roof.

[Doug]

Roof.

[Sal DeStefano]

And we've now seen for them to.

[Adam Schaefer]

Get above the fog.

[Sal DeStefano]

I have no idea what it is why they do it, but it's only. It's happened two times and it was on foggy morning.

[Adam Schaefer]

You're not even allowed to shoot them.

[Doug]

I know.

[Adam Schaefer]

You can't even. No, you can't.

[Doug]

Well, that's why they. Yeah, they get out of control their populations.

[Sal DeStefano]

I don't realize.

[Doug]

They have a ton of them.

[Sal DeStefano]

We have a ton of them. Every, probably once every other week, you. You hear the coyote get one, you know, late at night, like 11. Oh, yeah, yeah.

[Adam Schaefer]

You can hear him. You got caught.

[Sal DeStefano]

You know, Max is like, what is that day? Oh, one of those turkeys. One of them turkeys got caught Rip.

[Adam Schaefer]

Yeah.

[Sal DeStefano]

But. Yeah, isn't that weird? I. I won. I. I didn't even think. I mean, turkey feet are big. They want. They're. They are tight. Roping the fence line, which is a trip I've never, I've only seen turkeys running on the ground, so I didn't even know they would jump up or fly up to get on a fence.

[Adam Schaefer]

How many turkeys would it take to. For you to be afraid if they come after you?

[Sal DeStefano]

None.

[Adam Schaefer]

A 50 turkeys attack, not even afraid. You could take out 52 for sure.

[Sal DeStefano]

That's not even a scary animal. I'd be more afraid of 50 geese.

[Justin Andrews]

Geese are geese.

[Sal DeStefano]

Geese have got little teeth and they.

[Adam Schaefer]

Like you just, you just, you know.

[Sal DeStefano]

Well, I mean, that's what I'm saying. I'd be more afraid of that than turkeys.

[Adam Schaefer]

Turkeys.

[Sal DeStefano]

Turkeys are dumb animal.

[Adam Schaefer]

They're not. They're not dangerous. I don't know. I feel like 50 turkeys might pose a threat. You know what I mean?

[Sal DeStefano]

Yeah.

[Adam Schaefer]

Anyway. What did that say, Doug up there?

[Justin Andrews]

Yeah. So in the 1950s, they did release this bacteria they called harmless bacteria into the air. And the experiment showed the exposure among almost all of the city's 800,000 residents.

[Adam Schaefer]

How nice is that? They just do stuff like that.

[Doug]

Glyphosate was considered the same.

[Adam Schaefer]

Right. They're just like, hey guys, we're not going to tell you about this thing till 50 years later. Let's just spray everybody, see what happens. That's crazy.

[Doug]

Yeah. Experiment, that is.

[Sal DeStefano]

I was watching this interview on my first million and they were interviewing this billionaire guy that started off as a lawyer and his main thing was like. Or one of the big things he did was fought cases with cigarettes and stuff. And he, they got into that discussion for a minute. Just how, like, because they're asking him like, you know, like, how does he like his cases? And he, he's like, his attitude, like, he, like, he, you could tell he has a lot of disdain for cigarette companies for like, I mean, they literally knew they are poisoning, killing people. And they, they even behind closed doors talk about like, like, I forgot the term he used for like, like new customers. It's like for the overturn of deaths. Like, we got to make sure. Like, he goes. So he goes, I have no problem. Yeah. He. So he talks about all that and then he goes, he goes, and, and, and now those are all the processed food people. So they've all moved from there. And so I know you've the same scientist. Yeah. I know you've brought this up like crazy, but to hear from a lawyer who's been suing the. Suing the. The them for so long. And he's like, and now they've got a whole food Industry and people just are just unaware, just so unaware of the amount of effort. And they don't give a about obesity. They don't give a about the, the addiction. They don't care about the dyes, they don't care about the health ramifications of none of this. It is literally a mission. How, how addicted to these foods, how many more times can we get them to buy more? And it's like oh, the drop off of you know, obesity, who cares? It's like how do we get the next generation hooked on it?

[Adam Schaefer]

Companies?

[Doug]

Totally.

[Adam Schaefer]

Are they their focus? And by the way, this is their, of course this is their focus. So it's not a bad thing necessarily. But their focus is how to get more customers and how to get you to buy more of their stuff. That's the focus. The bad part isn't your well being.

[Sal DeStefano]

No, the bad part though Sal is when, when they're, they're willing to do things.

[Adam Schaefer]

Immoral.

[Sal DeStefano]

Yes, immoral. In order to do that, it is not bad to build a company to be profitable. That's capitalism. And if you're pro capitalism, that's how that works. That's right. But to do it, asking for it, to do it it through cheating, hurting in an immortal immoral ways, that's wrong.

[Adam Schaefer]

I agree with deception. But there's more, it gets more insidious than that because some of these companies will twist their own morality and their own thought process to justify the products that they're making. Will people like helps them relax.

[Sal DeStefano]

Yeah, but at the end of the day they know. At the end of the day they know. I mean they sold cigarettes is good and healthy and relaxed and all those things too. But you, you knew.

[Adam Schaefer]

It's, it's crazy. It is crazy though how the lengths that they' go to defend and justify. Like look at the, look at the pornography industry. Look at you know, talk about sex workers rights and stuff like that. It's very interesting how it's been twisted.

[Sal DeStefano]

I mean that's just good marketing at the top though. The person knows.

[Adam Schaefer]

Yeah, they know.

[Sal DeStefano]

You know, I mean it's just like us if obviously there's so much of advertising, marketing things that are going beneath this. But at the end of the day we would be aware if we were using tactics that are immoral, we would know.

[Adam Schaefer]

This is. Hey listen, we, we've never used the before and after.

[Sal DeStefano]

Well, that's, I don't think that's, that's not even technically immoral.

[Adam Schaefer]

No, it's just, it's just, it just. It promotes A little bit of that body obsession is what it does. And so it just doesn't line.

[Sal DeStefano]

But if, if our, if our, if our marketing team knew that we could get people hooked on a food that makes them obese, then turn around and sell them why they need something from us, we would know about it.

[Adam Schaefer]

Right, right.

[Sal DeStefano]

You know what I'm saying? And we even though know and then that, that's just again highlights my point. Like the amount of effort that would go into the marketing would be to spin it and make it positive. And we're here to save all this stuff like that. But it's like the founders, the owner, you know.

[Adam Schaefer]

Yeah.

[Sal DeStefano]

You know, you know damn well what you've greenlighted or what you've done. And so. Yeah, I think, and that's the part that doesn't sit well with me is like when you. So many of these companies that are doing that, that are they, they're very well aware of how, how much it's impacting people's lives and they still choose.

[Adam Schaefer]

Well, my favorite is the pharmaceutical industry.

[Doug]

I know, I was just gonna say that's, that's the most notorious.

[Adam Schaefer]

That's the most notorious. And even in the way that they target children.

[Doug]

Faith people have in these companies. Not without looking at their track record, you know, for like whatever new product they have that they're just claiming is all like the science.

[Sal DeStefano]

Which sounds. Do you think, you think it's a.

[Doug]

Okay, you're not gonna be skeptical.

[Sal DeStefano]

You think it's a two tooth tooth toothpaste out of the out of the tube situation? Like it produces so much money that we can't possibly go back. Like the, like we shouldn't be able to. Pharmaceuticals should not be able to advertise. That just doesn't make sense to me. They can advertise and, and try and sell. Sell it. It should be a, it should be something that a doctor prescribes. That's it, right? That's it.

[Doug]

Hipaa. I mean it's like you.

[Sal DeStefano]

Yeah.

[Doug]

You between doctor and patient.

[Sal DeStefano]

But is it because there's so many billions, not trillions of dollars into that industry and that it makes that you can't put the toothpaste back in.

[Adam Schaefer]

I mean, I think we can always correct. But it's hard. They have so much influence. It's ridiculous.

[Doug]

Well, yeah, because the lobbying and all these other things that we allow.

[Sal DeStefano]

So I mean look how powerful.

[Adam Schaefer]

Look how powerfully they went after. They're going after peptide companies and compounding pharmacies because they discovered a peptide that's a blockbuster. A GLP one. Yep. You know, so it's crazy.

[Sal DeStefano]

Did you, did you see the Beef? Yeah, I know.

[Doug]

We're.

[Justin Andrews]

We're.

[Adam Schaefer]

One of.

[Sal DeStefano]

The United States is only one of the New Zealand. Yeah, that's it. Everywhere else in the world. That's why I bring that up everywhere else. And what's even crazier about that stat, Doug, United States, New Zealand, only two countries that do it. And it makes up, I think 75 of all that.

[Adam Schaefer]

It's only because. So they can influence the. The company.

[Sal DeStefano]

I mean, that's our media. It's one thing. It's already bad enough we allow it. It, but we don't always allow it. It's most all that you consume. And that's right.

[Adam Schaefer]

That.

[Doug]

That's why all your entertainment has to, you know, say the same thing otherwise.

[Adam Schaefer]

Or at the least not talk negatively about.

[Doug]

It's controlled.

[Sal DeStefano]

Did you guys see the. The beef between Dan Crenshaw and Sean Ryan?

[Adam Schaefer]

No.

[Sal DeStefano]

Did you see it?

[Doug]

I seen it. I don't know the details, but yeah, I guess.

[Sal DeStefano]

I guess Crenshaw's team seen. Sent like a cease and assist and trying to sue.

[Doug]

He's trying to sue him.

[Sal DeStefano]

Sue Sean Ryan for like Defamat. And Sean Ryan was like, yeah, no, I'm not going to retract anything I said. Everything I've said. He's basically questioning how Crenshaw has got all this money with the amount of money he supposedly makes in his position.

[Doug]

Making like 135,000 or something.

[Sal DeStefano]

Yeah, something like that. And then how's he worth all this? All this money? How is he able to afford these. In these.

[Doug]

Once they look into all these politicians.

[Sal DeStefano]

Oh, yeah. Oh, you could tell by his, his rebuttal. Like he just. I mean, he looks guilty of stuff. It's like every. It's left, right. Doesn't matter what side it is.

[Adam Schaefer]

My, my favorite part of all this. The Doge went in and just request. All they did was say if you want money, you have to tell us for what and where it's going. Immediately hundreds of billions of dollars. Hundreds of billions of dollars stopped flowing out. Yeah. Immediately. All you had to do. He even said that the area that you type it in could be anything. You could just say for me or whatever. But because you had to write where it was going and for what. Gone immediately.

[Doug]

$100 billion checks going to just aimless places.

[Adam Schaefer]

That's right. So government money.

[Sal DeStefano]

Oh, okay. Yeah. We were sending stuff to like dead people and people that.

[Adam Schaefer]

Not just that, that that's nothing. I'm talking about big checks going off to help whatever. All they said was, that's fine, we'll send the money. Just say where it's going and what it's for. That's it.

[Sal DeStefano]

And it stopped.

[Adam Schaefer]

Stopped.

[Sal DeStefano]

And it stopped.

[Adam Schaefer]

Billions of dollars. Hundred hundreds of billions of dollars. Dollars. That's it. That's 100. Evidence fraud.

[Doug]

And. And it's so insane, it's hard to even wrap your head around.

[Sal DeStefano]

I mean, that just shows you too, like how, how blatant it got to where you're like, we're not even trying to cover this up.

[Adam Schaefer]

We'll just write it. That's why you couldn't. That's why they failed everyone.

[Doug]

They're auditing them. Where's the trillion dollar, trillion dollars you missed?

[Adam Schaefer]

That's why the Pentagon's audits always fail because you can't, you can't show. There's no record. Where'd the money go? We don't know. All right. I guess we're. That's it. We're good. So I know crazy. Hey. This episode's brought to you by our brand new program released right now. Maps 15 Powerlift. It's a powerlifting routine. It's only 15 minutes a day. Hit new PRs. Get it for 50% off right now. Go to 15Powerlift.com. Use the code DECEMBER50 for the discount. Back to the show.

[Justin Andrews]

First question is from John Watts. 728. I know that walking after eating has a lot of upside. Does pace matter or is it just about. About the movement and being active?

[Sal DeStefano]

Yes.

[Adam Schaefer]

The data will show that the faster and more intense, the better the benefit. But really?

[Sal DeStefano]

Yeah, but they're splitting hair.

[Adam Schaefer]

It's, it's. Here's the thing. Is it appropriate for everybody? Are you going to do it more often or less often as a result? Like, I never communicate to people. Go do a hard.

[Sal DeStefano]

No, I. Is there. No, I saw. I didn't even. There.

[Doug]

Come on.

[Sal DeStefano]

It's got to be splitting hair difference.

[Adam Schaefer]

No, it's. It's a pretty big difference. Okay.

[Sal DeStefano]

Why? Because the heart rate elevated?

[Adam Schaefer]

Yeah, dude. So, okay, so instead of doing contraction, instead of doing a 10 minute walk, go do a 10 minute hit workout out. You're going to see a difference. Okay, but is who's going to do that after every meal and how's it going to feel? Is it even appropriate?

[Sal DeStefano]

Hit.

[Doug]

Hit.

[Adam Schaefer]

Style training in my experience is inappropriate for a lot of people. Even though the data shows it's so great for a lot of my Clients, it was like, okay, we're not going to add this stressful form of exercise.

[Sal DeStefano]

So I want to, I want to make sure this person and everybody else listening gets this clear though. Okay. So there are, there's research to compare. Just walking versus hit style, like cardio, but somewhere in the middle where someone just goes for a brisk walk. The difference, brisk walk and the walk is not that 90. That's, that's putting hair difference.

[Adam Schaefer]

90 of people that I would ever coach, I would recommend or maybe even more, I would just say walk.

[Sal DeStefano]

Yeah, walk.

[Adam Schaefer]

Just walk afterwards for the insulin sensitivity, the digestion. Plus you get improvements in digestion from walking right after you eat. I don't know if it's a good idea to hammer yourself.

[Sal DeStefano]

No, definitely not.

[Adam Schaefer]

Right after you eat.

[Sal DeStefano]

And even in, even a brisk walk, you're playing, you're trying to play the calorie game. And brisk versus a regular walk walk over the course of 30 minutes. Not, not even just a 10 minute walk. 30 minutes is like a handful of calories. So it's not, you know, take your last bite of your meal that you just ate. No, it's smaller bite. It's more of a benefit.

[Adam Schaefer]

You're gonna get more of the endurance and all that stuff. But really if you're walking after eating and that's because you want more endurance, there's better ways to do it.

[Justin Andrews]

Next question is from JP Karachan. Is CrossFit doing more harm than good? Good for those folks who are looking for quick weight loss results?

[Adam Schaefer]

Yes.

[Doug]

Oh, yeah. Yes, possibly quick weight loss results.

[Adam Schaefer]

Yeah, yeah. Like, so here's the thing, like over the years, where do you end up? CrossFit programming in a lot of gyms has gotten better.

[Sal DeStefano]

That's the reason why I hesitated to jump on it right away. It was just like it's changed a lot.

[Adam Schaefer]

It is.

[Sal DeStefano]

I mean, CrossFit's less CrossFit today because of the push. So it's, the more and more we talk about it, the more I hear about these coaches that are, are not running these circuits like they were. So that, that matters in this asking this question. Absolutely. It is, it is not helping you if you are taking, going to a CrossFit that is doing circuit type training.

[Adam Schaefer]

Yeah. Crazy.

[Sal DeStefano]

That ain't, that ain't helping. That is not going to speed up the process of your fat loss journey. But if you've got somebody who's programming well, I mean, maybe it's hard, it's hard to say. But generally speaking, the 10 years we've been talking on this thing.

[Adam Schaefer]

But Justin pointed to something too. So whenever somebody says, I want quick weight loss. Yeah. For me, that's a red flag.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

Yeah. Because typically, if you chase quick weight loss, a few things will happen. One, you'll get the quick weight loss and a quick rebound. That's one.

[Doug]

Two, they're actually gonna overdo it.

[Adam Schaefer]

Yeah. Two, you overdo it, you end up losing muscle over training. Or three, you hate it. You hate the process. So it's almost never. Somebody chasing quick weight loss. Never. Almost never results in a good result. Definitely not long term, for sure.

[Sal DeStefano]

I mean, this is where you're saying, chase, chase. Health and aesthetics follow came from. Right here is like, focus on getting healthy, being healthier, being strong, building your metabolism. You'll get the results. Chasing a quick weight loss strategy is like, almost 99. Sure. You will not either not succeed or you will not maintain.

[Justin Andrews]

Next question is from Iron Sons training. What rules do you usually abide by during the Christmas holidays? 80, 20. Do you recommend staying strict to a nutrition plan all the time? How many days can you eat cheat meals over the holidays without taking multiple steps back in your fitness journey?

[Adam Schaefer]

So generally speaking. So I'll give you a general overview. I just eat healthy most of the time because this is what feels good. But when I'm in a holiday, my concern is not eating healthy. My concern is connecting with the people around me and enjoying the foods that people have brought. So I really don't think about it. It's just, we're there, we're together. The value of this holiday is not my macros and my calories. The value of it is the people connecting, enjoying the holiday season, enjoying the holiday foods. And so what do you got? You got Christmas Eve, Christmas, New Year's Eve, like, okay, three days. Right. And maybe some. Maybe you visit with family in between that. Like. Like, it's not a big deal. It's really not that big of a deal. But now get a little more specific if you want some rules. When I would coach my clients, I would tell them, like, eat protein first.

[Sal DeStefano]

Yeah.

[Adam Schaefer]

When you're at the holidays. So try to eat that first and then eat the rest. If you have challenges with this, make.

[Doug]

As good a decision as you can is with the food in front. But, like, if you put too much pressure on it, most of the time, like, people rebel and then they go. They do it in excess. And it's like anytime it's. You're faced with that, I feel like the big struggle is like, people just. They've restricted so much leading into it that it's like, oh, it becomes all about gorging gorge.

[Sal DeStefano]

I'm pretty sure this was, this was the type of question the first time I ever said this on the podcast of don't eat like an. It was a long time ago when somebody asked something like this and like, and that. That's the rule. It's just like to. What Justin's bringing up is like eating some milk and cookies that your. Your aunt brought or having some eggnog with some, you know, Bailey, whatever. I mean, that, that is not going to make you fat. Like completely falling off the wagon. Eating like an. And just everything inside. Not hitting, not caring.

[Doug]

This piece of pie.

[Sal DeStefano]

Yeah. I mean, that's, that's what's gonna spin you out of control. And honestly, even that if it's just done on the, the Christmas Day or what like that.

[Adam Schaefer]

Not a big deal.

[Sal DeStefano]

It's not a big deal. But what that, what that tends to do is once someone's kind of gone down, then it. Then it turns. Spirals out of control, then it turns into two days, three days, four days, a whole season. Yeah. It kicks up the cravings. Now you're craving it every single night. And that's what I mean by don't eat like an. It's actually less to do with like even the one day. Yeah. It's actually what happens when someone goes over the top like that is now they just keep going and it's like a couple days of high calories. Especially if this is somebody who's maintained their training, lifting, lifting weights through the. The holiday season, you're gonna be fine.

[Doug]

Oh, yeah.

[Sal DeStefano]

You're gonna be totally undulate.

[Adam Schaefer]

We just.

[Doug]

As long as you keep training, it's.

[Adam Schaefer]

Not about the food. It's about the, the people with the food. So like what you said, Justin, if you restrict so hard that you're looking forward to the holidays, so you could just go nuts. There's a problem there. And I know what that feels like. That used to be me. Like, I'd go in and I was like, I'm just gonna eat. And it became all about the food. It wasn't even about the celebration or the, or the holiday itself. So, you know, and you know, just to remind everybody, a big part of your health is social connection. It's a very big part of your overall health, physical health, health. So don't. If you go into it with like this crazy mentality, you're. You're gonna. You're gonna miss all that.

[Justin Andrews]

Next question is from Cole Cope. What is your best advice for creating better discipline and consistency?

[Adam Schaefer]

You know, the, when we coached people, this is just what we saw that worked. But the data supports this as well. It looks like, it looks like building any skill. So discipline is a skill. Some people are better at it than others naturally. And I think we tend to look at people who maybe have a natural discipline or what would be perceived as better natural discipline and think, well, I don't got that. No, no. You could develop it. And you develop it like you develop any other skill. You start with small steps.

[Doug]

Yes.

[Adam Schaefer]

And it looks like I'm going to do this one thing that's challenging so that it has some meaning, but it's something I know I can maintain and I'll start there and then when I feel like it's a part of my lifestyle while then I'll take another step. That's it. That's all, it's just, that's all it is. Treat it like a skill.

[Doug]

And that's just, I mean that's just the hard part is accepting that you're like not taking it all on at once because your energy and motivation right now is so high that that just doesn't sound like it's going to be good enough. Yeah. And you're going to trick yourself into adding more and adding more and adding more and you're going to, it's going to burn out and it's going to be too much. And, and so the, the real discipline is to, to your point is to find that small thing that is like repeatable and it's going to stick.

[Sal DeStefano]

I mean I have nothing to add to that, but more to just hammer this home as. And to this day I still am this way. So on and off. Consistent consistency. When I get back to being consistent, I like choose one thing. Like I'm gonna do this thing. Like.

[Adam Schaefer]

Yeah.

[Sal DeStefano]

And for me it's normally protein intake. It's the first thing that goes. Like I get real. If I'm not tracking or really paying attention or making a conscious effort, I'm naturally the guy that could skip breakfast to eat a smaller portion size to eat more carbohydrates. And so it's like the easy first go. This is not, this is not even me saying I'm gonna train X amount of days. I'm gonna, I'm just gonna make a conscious effort to get back on my protein kick. And I know that's. And it's, it's, and it's, and it's challenging enough. It doesn't, and when You. Because I just want to make that point that people hear you say, oh, it's gotta be challenging.

[Adam Schaefer]

So.

[Sal DeStefano]

Oh, what's going to challenge me? It's like, no, literally make it easy. Make it an easy goal that you can accomplish. But it's a goal meaning that you're not doing it right now. Right. It's like, I'm not gonna move the needle. Right. I'm not consistently eating protein. I know how important that is to my overall journey of health and fitness and being consistent. So I'm gonna just commit to that. And then what I'll do is, like, I'll build consistency around it. Oh, it's a couple weeks I've been doing this. This. You know what? Like, time to start hitting the gym more consistently.

[Adam Schaefer]

One more step.

[Sal DeStefano]

Yeah. And it's like, I'm not going to go. Like, I'm going to go five days or four days a week. It's like, you know, I'm going try and get to the gym at least once or twice this week and. And make that consistent. And that's. And then I just do that. And even when I go, it's like a map 15 type of routine. I'll make sure, get in there, do a couple compound lifts, get out for that. Like, that is. And. And I think so many people to. What Justin said in the moment when they're. When they're motivated and they're high and this has got to change.

[Adam Schaefer]

Yeah, I'm gonna do everything, you know.

[Sal DeStefano]

Like, today is the day, tomorrow, you know, and they prep all the meal that night and they lay out their stuff and they. They get their maps program and it's just like. And it's like, dude, just last week you were doing none of that. So how about you just choose one of those things that you find will be the easiest to attack, Attack that, build consistency around it, then add another layer and add another. And it builds. That's what's exciting. When you do it this way, what's awesome is you. You see progress. This pretty much at almost the same speed you would if you would have done all the things.

[Doug]

Yeah.

[Sal DeStefano]

So you see progress. It's. And then you start to get excited about it. And then when that excitement builds because of the consistency and the habits you've started to build, the discipline you've built, then it becomes.

[Adam Schaefer]

And you start scoring wins.

[Sal DeStefano]

Yes.

[Adam Schaefer]

You don't hit yourself with all these failures because you. You've introduced ten steps.

[Sal DeStefano]

Right.

[Adam Schaefer]

All at once.

[Sal DeStefano]

You only hit seven. So anyway, what do you focus on? The three you didn't hit.

[Adam Schaefer]

Of course.

[Sal DeStefano]

Of course.

[Adam Schaefer]

Totally. Look, if you like the show, come find us on Instag. We'll see what's at Mind Pump Media.

[Justin Andrews]

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. With detailed workout blueprints and over 200 videos. The RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee and you can get it now. Plus other valuable free [e-mail] if you enjoy this show, please share the love by leaving us a five star rating and review on itunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.

[Sal DeStefano]

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[Adam Schaefer]

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