2803: The Lifestyle Factors That Make or Break Results

Summary

Mind Pump: Raw Fitness Truth

Episode 2803: The Lifestyle Factors That Make or Break Results

Released: February 27, 2026

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Episode Overview

In this episode, the Mind Pump crew — Sal Di Stefano, Adam Schafer, Justin Andrews, and producer Doug Egge — break down the five most impactful lifestyle factors that drive health, fitness, and physique results. The team unpacks the science and raw personal observations behind key habits such as eating whole foods, prioritizing protein, improving sleep, considering supplements, and hiring a quality coach. While the focus is on what genuinely moves the needle, they challenge some fitness myths and share stories from decades of coaching clients.

The episode includes detailed rankings, lived experiences, practical tips, and several memorable quotes, always delivered with the show’s trademark banter and honesty. Listener questions are tackled in the last 10 minutes, emphasizing both the practical and philosophical aspects of fitness and nutrition.

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Key Discussion Points & Insights

1. Whole, Natural Foods vs. Processed Diets

Timestamp: 03:27–10:16

• The switch from a Western, processed diet (60–80% from packaged foods) to exclusively whole, natural foods generally leads to a spontaneous drop in daily calorie intake—about 500 calories on average.
• Sal: “If a client just did this, nothing else—they just did this—on average, my clients would lose 10 to 20 pounds of body fat just from this.” (07:33)
• Beyond fat loss, this change also tends to bring:
  • Dramatic reductions in inflammation
  • Improved libido, mood, and cognitive function
  • Less joint pain and better blood markers (especially for pre-diabetics)

Key Insight:
It’s “pretty damn hard to be obese and eat only whole natural foods. It’s actually pretty difficult, you guys,” says Justin (09:47).

2. High Protein Intake: Strength & Muscle Amplifier

Timestamp: 10:17–15:51

• A higher-protein diet (studied roughly as 0.8 to 1.6g per kg, Mind Pump recommends ~1g/lb of target body weight) shows an average 10% boost in strength and a 27% increase in muscle gain compared to standard intake in research periods of several months.
• Sal: “Their recovery ability dramatically improved. Dramatically.” (13:05)
• Adam: “This is the truth in [the bodybuilding saying]… You can’t overtrain, you can just under-eat.” (15:21)

Fat Loss & Appetite:

• 10% higher fat loss in calorie-controlled diets with high protein—plus long-term compounding effect through increased lean mass.
• High-protein, whole-food diets are inherently satiating and make overeating unlikely.

3. Consistent, Quality Sleep: Results Multiplier & Injury Prevention

Timestamp: 15:52–19:09

• Sleep is a crucial “top three” priority, especially as you age past 35, where it often becomes the sole limiter to progress despite perfect diet and training.
• Research cited:
  • On a calorie deficit, bad sleep (5 hours vs. 7–8) halves fat loss and doubles muscle loss during weight loss protocols.
  • Doug: “One bad night of sleep increases your risk of injury by 50%.” (19:08)

Practical Takeaway:
Good sleep dramatically improves recovery, progress, and injury resilience, especially in older trainees.

4. Creatine: The Best (But Still Limited) Supplement

Timestamp: 19:09–22:33

• Creatine generally adds about 5 lbs to compound lifts and 2 reps per set—modest but tangible among supplements.
• Compared to whole foods, protein, and sleep?
  • Doug: “Creatine doesn’t even make this list [of most impactful factors].” (21:21)
• Sal: “In the land of supplements, it’s king—but in the context of what moves the needle, not a big deal.” (20:17)

5. Resistance Training (and Walking): The True “Missing” Essential

Timestamp: 20:20–22:33

• Doug argues that resistance training is foundational—combining it with whole foods “may be all they have to focus on for the rest of their lives and be in phenomenal shape.” (22:01)

Practical Ranking:
Whole foods, protein, sleep, resistance training, good coach. Creatine sits below these, although “king” among supplements.

6. The Real Impact of a Good Coach

Timestamp: 22:33–26:30

• Even with perfect knowledge, lifestyle change is hard; most people fail alone.
• Data: “90% of people will fail”; a good coach multiplies your chance of long-term success by 5x or 10x.
• Coaches help break psychological barriers, provide accountability, personalize strategies, and help you navigate setbacks.
• Justin: “A good coach is worth more than all that stuff combined… It’s the most impactful thing that you could possibly do.” (25:37)

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Notable Quotes & Memorable Moments

• Justin (on whole foods): “I’ll say this right here, it’s not impossible… but it’s actually pretty damn hard to be obese and eat only whole natural foods. It’s actually pretty difficult, you guys.” (09:47)
• Sal (on protein): “On average, my clients would lose 10 to 20 pounds of body fat just from this.” (07:33)
• Doug (on coaches): “A really good coach is paramount to helping somebody break through that.” (25:19)
• Justin (on sleep): “Imagine if all of us for 30 days lived in the woods with no electricity—sleep would be the default.” (33:30)
• Sal (general wisdom): “The reason why we give this advice is not because we’re old… we’re giving this advice because I wish I knew this.” (52:16)

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Deep Dives & Tangents

Movement & Sedentary Lifestyles

Timestamp: 34:33–38:28

• The crew reflects on the transition from active trainers to sedentary podcasters and the shocking negative impact of low daily steps (<4,000).
• Justin and Adam discuss strategies to self-motivate movement at home—helping with chores, walking, and never letting energy stagnate.

Sports Science & Novel Equipment

Timestamp: 41:08–47:08

• Sal shares videos of extremely sports-specific gym machines used by pro baseball players—designed to safely increase rotation, whip, and shoulder conditioning.
• The group reminisces about debunked fitness fads (e.g., Strength Shoes), the importance of biomechanics in athletic development, and recognizing the limits of old methods.

Contemporary Reflections: Supplements & Sleep Optimization

• Adam details his sleep tracking journey, and Doug shares the routine needed to score a rare “81” on his Oura ring.
• The group echoes how modern environments require “planning and prepping” for healthy food and sleep, unlike our ancestral context.

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Listener Q&A (Select Highlights)

Deadlifts: Traditional vs. Trap Bar
Timestamp: 57:51

• Trap bar is “safer” and more beginner-friendly; traditional carries over more broadly. Both have value, but traditional is foundational for full posterior engagement.
  Doug: “You get really good at deadlifts, you can trap bar deadlift just fine. Not always the reverse.” (58:47)

Non-Meat Protein During Lent
Timestamp: 60:05

• If you’re fasting for spiritual reasons: accept discomfort, don’t chase protein for muscles during Lent.
  Doug: “If you’re really doing this for spiritual reasons, it defeats the purpose. So either do it, or don’t do it.” (61:48)

Not Enough Protein: Loss of Gains
Timestamp: 62:42

• “27% more muscle gain from high protein” in studies—even more if pursued long-term and at higher intakes.

MAPS 15-Minute Workouts
Timestamp: 63:59

• Users are “shocked” at strength and size gains with just two lifts a day (“less is more”). Justin: “It’s a paradigm-shattering experience… I’m actually getting better results, stronger and making gains.” (64:39)

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Timestamps for Key Segments

| Topic | Start | End | |-------------------------------------------------|---------|---------| | Five lifestyle factors overview | 02:15 | 03:21 | | Whole, natural foods | 03:27 | 10:16 | | High protein intake | 10:17 | 15:51 | | Consistent, good sleep | 15:52 | 19:09 | | Creatine supplementation | 19:09 | 22:33 | | Resistance training, walking, ranking | 20:20 | 22:33 | | The value of a good coach | 22:33 | 26:30 | | Movement, sedentary routines | 34:33 | 38:28 | | Listener Q&A start (training practicals, Lent) | 57:51 | End |

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Takeaways for the Listener

• Prioritize the basics: Eat real food, emphasize protein, optimize sleep, strength train, get daily movement, and consider hiring a coach for lasting change.
• Supplements are secondary: Creatine is the best, but even that’s minor compared to lifestyle.
• Don’t overlook habit-building: Knowledge isn’t enough—psychology, accountability, and sustainability matter most.
• Volume ≠ Results: More is rarely better. Minimal, quality effort with consistency outpaces “grinding.”

The episode distills a career’s worth of training wisdom into a simple, actionable hierarchy—empowering listeners to skip the “snake oil” in favor of lasting, meaningful change.

Transcript

[Sal Destefano]

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

[Justin Andrews]

Mind Pump. Mind Pump. With your hosts, Sal Destefano, Adam Schafer and Justin Andrews, you just found the most downloaded fitness, health and entertainment podcast in the universe. This is Mind Pump. In today's episode, we picked questions from Instagram Mind Pump Media. We pick listeners questions, we pick four of them and we answer them in detail at the end of the episode. But the first 55 minutes is the intro. So we talk about fitness facts, diet, strength training, fat loss, all that great stuff, plus family life and current events. Again, that's the first 55 minutes. One more time. If you want to be on an episode like this, here's what you do. Go to Instagram mindpump Media. Post your question there. Now, this episode is brought to you by some sponsors. The first one is Vuori. This is the best athleisure wear in the world. This company's blown up because it's high quality, it looks good, it's comfortable, and if you want a discount, we have the biggest discount on the Internet. With our link go to vuoriclothing.com mindpump that's V-U-O-R-I-Clothing.com mindpump this episode is also brought to you by Element. This is an electrolyte powder you add to your water or they have ready to drink cans that have electrolytes. They're high sodium, so they actually make a difference. No sugar, no artificial sweeteners. They taste amazing and they help fuel your workouts. Here's what you do. Go to drinklmnt.com mindpump on that link, you get a free sample pack of their most popular drink. Mix flavors thrown in with any purchase. Also, two days left for the brand new MAPS program. MAPS Great 8. One lift a day. Eight day split. Simple, super effective. 50% off. Plus, we throw in the Great 8 Nutrition Guide. Here's what you do. Go to mapsgreatnumber8.com, use the code launch that gets you 50% off, gets you the program. And we throw in the Great 8 Nutrition Guide. Alright, real quick.

[Adam Schafer]

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

[Justin Andrews]

All right, look, here's what we did. We took the five most impactful things that we preach all the time for health and fitness and we broke them down with the science. How much of an impact does eating only whole natural foods actually have? What about high protein? How much of an impact does that actually have? What about consistent good sleep or creatine, the best supplement ever invented or a good coach? We're going to break them all down. How much of a difference do they all actually make? Are they worth it or are we splitting hairs? Let's get to it.

[Doug]

Well, this is hard because I wish you would have picked some that people think are really impactful and that are not.

[Justin Andrews]

Oh, that aren't.

[Doug]

Well, I want you picked the five most impactful.

[Justin Andrews]

You're correct.

[Doug]

Exactly.

[Justin Andrews]

But I want to.

[Adam Schafer]

And we're done.

[Justin Andrews]

Numbers. I want to give like actual numbers so that people say, okay, well that actually is a big difference. Or it's kind of a small priority wise.

[Adam Schafer]

You just want to stack these up.

[Justin Andrews]

Totally. Like which, like how big of an impact do all of these have when it comes to massive health, fat loss, muscle gain?

[Doug]

I mean. So I mean, ranking them would be a bit of a challenge.

[Adam Schafer]

You just go to the first one.

[Justin Andrews]

Well, yeah, let's do this. Let's start with whole natural foods. And so what I want to do is I'll talk about the data and then let's talk about our experience training people, managing gyms and managing trainers who train people.

[Doug]

Okay.

[Justin Andrews]

Okay.

[Adam Schafer]

Yeah.

[Justin Andrews]

So whole natural foods. Let's just say you go from eating the traditional western diet, which typically has anywhere between 60 to 80% of the food or calories coming in, coming in from processed foods. So these are foods that are in wrappers, boxes, multiple ingredients, long shelf lives, processed foods. Yeah. How big of a difference does going from that to only eating whole natural foods have? So I'll talk about the data first. The data shows that your calories will naturally drop. Naturally. If all you did was that and you didn't try to do anything else, you didn't try to eat less, you didn't try to change anything else. I'm not trying to eat more of this, more of that 500. You just about 500 calories a day. That's what the data shows. The data shows that your calories will drop by around 500. In some cases more, in some cases a little less.

[Doug]

I don't even think that's a really good study or a really good even.

[Justin Andrews]

It's not complete.

[Doug]

Yeah, it's so much more impactful than that.

[Justin Andrews]

That's right.

[Doug]

That's an average of all these people that Eat from an all different calorie range.

[Justin Andrews]

Agree. So let's talk about our experiences. What have you guys seen in terms of fat loss, muscle gain, body, body comp. Change. I've seen mood.

[Doug]

I've seen people that have done nothing but change cravings, nothing but that. And it radically change blood panels, radically change libido, radically change body composition. I mean just that cognitive ability. I'm not talking all the things that we talk about with building strength and

[Justin Andrews]

with or manipulating anything.

[Doug]

Yeah, yeah, yeah. Just I'm going to make this commitment. This is by the way, this is the reason why I don't know what year it was, 2015 or so. Maybe Doug can fact check me when I came. When did Whole 30 come out? Oh this, this is why this exploded.

[Justin Andrews]

2015.

[Doug]

Yeah, that was my guess. Right. So this is why this exploded and had so much success. What was it?

[Sal Destefano]

2009?

[Doug]

Oh, even further. 2009, I guess.

[Justin Andrews]

I guess we were really aware of how popular it was probably about 10 years ago. Yeah, been around for a while.

[Doug]

So lots of success. Huge, massive success. Because it was this simple and, and it was whole 30 for 30 days. That's like the challenge. It's not even like eat this way for the rest of your life. It's that and it, what was so brilliant about it was that they had, she had distilled it down to eat this way just for 30 days and watch. Yeah, it's like that. That's how impactful it is. Was that if you could just get people to commit for 30 days of doing that, that they would see so much of an improvement on so many things that they'll make some changes, they'll make changes. And if they just go the rest of their life attempting to be close to that.

[Justin Andrews]

And I'll back you up, I think because 100%. What a great observation. Because the benefits that you notice from switching and eating this way get better. 60 days, 90 days, six months, a year, two years. So whatever difference you notice in the first 30 days, it only gets better. And yet people did it for 30 days and were blown away by it. So here's okay, I'll give some hard numbers. And I used to communicate to this to my clients. I'll give a range. So all the clients that I trained that were. This is what I communicated because I didn't communicate this early on. This wasn't even on my radar as a trainer early on. As a trainer early on it was all about calories and macros. It was meal prepping and planning and Diet. You know, I would give them diets. And here's your meal plan. That's what I should say, meal plans. It wasn't till later where I think this was like, like such a game changer. It was like, oh, that's simple. Let's see what happens. And from then on, on average, if a client just did this, nothing else, they didn't try to eat more protein, they didn't try to avoid any of their foods, they didn't try to diet, they didn't try to bulk. They just did this. On average, my clients would lose 10 to 20 pounds of body fat just from this.

[Doug]

With no parameters. With no parameters. No parameters. Like you're hungry, go eat. Just eat this.

[Justin Andrews]

That's it?

[Doug]

Yeah, just eat 20 pounds.

[Justin Andrews]

Now. Now, someone might be wondering, what's the difference? Why would some people lose 10, some people lose 20? The more weight they had to lose, the closer it was a 20. Yeah. The less weight they had to lose, the closer it was to 10.

[Doug]

Yeah.

[Justin Andrews]

Now, to add to that, here's what I also saw. A dramatic reduction in inflammation. So people would come back and this, this was quick. This was within the first 30 days. Oh, my God. My joints don't hurt as much. I have less headaches, I wake up with more energy. I feel less inflamed, I feel less puffy. I used to hear a lot of my clients say, I don't feel as puffy, especially my female clients. Sleep would improve. And it was always shocking to people because there were no more parameters included. And everybody was eating until they were full, which blew everyone's mind.

[Adam Schafer]

Yeah, you can. You can seek out food and eat. And what I noticed was a lot of the blood markers in terms of, like, sugar. Like, when I had clients that were pre diabetic, it completely reversed it. And it's like, it just goes to show, like, the difference you get from natural foods.

[Doug]

Well, I had. I remember getting clients that were obese or really overweight, doing all the calculations of, oh, this person weighs this much. And so based off of that, they should be eating this many calories and then putting them on a whole food diet. And they would come back and they'd be like, I can't eat this amount of food. So you have people who are way overweight.

[Justin Andrews]

Chronically overeat.

[Doug]

Yeah, chronically overeat. I do, as a trainer, sit down, do the formulation or calculation of, like, okay, this person is, you know, 280 pounds. You know, this is about how much protein, carbs, fats, what are they activity Right, right. Activity, yeah. And then I'd give it to them and I'd be like, okay, and here's all the foods, right? And then lay it out. And they come back three, four days later, be like, I can't eat this. Too much food, too much food. And so wrap your brain around that. A person that obviously got to this place eating too much food now is coming back and reporting to me, I can't do it. I can't hit the calories. Like, how crazy is that?

[Justin Andrews]

I'll say this right here, it's not impossible. I'm sure there's people out there that can do this. But it's actually pretty damn hard to be obese and eat only whole natural foods. It's actually pretty difficult, you guys. So this one thing right here has a profound impact. So if your goal is to lose 10 to 20 pounds of body fat and improve the way you feel and inflammation, all that stuff, just this step right here will do that for you. Just this one simple step.

[Doug]

Yeah. All right, so it's number one.

[Justin Andrews]

All right, protein. How much of a difference does high protein make? I actually looked it up. I actually had AI do a giant analysis of all of the studies and all of the meta analysis. And the question I asked it was, and I went back and I asked it a few other ways just to make sure the numbers are correct. How much of a difference does high protein actually make in strength and muscle? Like, how much of a difference does it actually make? Now, keep in mind, in the studies, they're not taking people who are way under eating protein. They're taking people who are eating, you know, a normal amount of protein, which is not enough, but a normal amount of protein. And these studies will take that and double it typically. So it's typically 0.8 grams of protein per kilogram of body weight versus 1.6 grams per kilogram of body weight. Now we recommend higher. I'll recommend 2 grams per kilogram of body weight. Or to make it more simple, closer to a gram of protein per. Per pound of target body weight. Okay, so, but I'm going to use, with all the studies, more studies will exam, we'll use those parameters, 0.8 to 1.6 per per kilogram. What does the data show? What's the difference? How much more strength? And by the way, keep in mind, studies are typically 16 weeks long, maybe 24 weeks long, maybe 12 weeks long. So I would argue through my experience, which we'll get. Yeah, as he goes long, it gets better. But in those periods of time. What is the data show? You're going to gain 10% more strength on average. That's not nothing to sneeze at. And about 27% more muscle. Yeah.

[Adam Schafer]

27%.

[Justin Andrews]

Okay. That's crazy. That's it. Just from doing this right here. Yeah. By the way, this is. These are meta analysis, meaning you can't deny that in fact they're controlling for calories. So it's not like they just eat more calories or. That's it. 27%.

[Adam Schafer]

That's massive.

[Justin Andrews]

Yeah. So that's like the difference between gaining 10 pounds of muscle and gaining almost 13 pounds of muscle, another 3 pounds of lean body mass.

[Doug]

So you, you pair this with the whole foods.

[Justin Andrews]

Oh, God.

[Doug]

And you fixed it. You made, figured out, you made, you made the point to say that of course there's exceptions to the rule, but I would say I have never seen personally, I know I have never seen personally somebody who eats all foods. High protein, overeat. Yeah, like overeat food diet.

[Adam Schafer]

Let's see a documentary on that.

[Justin Andrews]

Yeah, yeah.

[Adam Schafer]

Why don't they do that?

[Doug]

Yeah, it's just, it's, it's difficult to do. It's difficult if you eat a high protein.

[Adam Schafer]

All so satiating.

[Doug]

Yeah.

[Adam Schafer]

You'd really have to look at it

[Doug]

if you're pairing that with strength training.

[Justin Andrews]

Oh, God.

[Doug]

All, all that will happen is you just build muscle.

[Justin Andrews]

Yeah.

[Doug]

You just build muscle and get leaner. Yeah. So.

[Justin Andrews]

So magic.

[Doug]

These are for sure. One and two. One and two.

[Justin Andrews]

Now, here's what I experienced with my clients. With my clients, when we would go high protein, their recovery ability dramatically improved. Dramatically. Like very different. I remember I had, I'll use one example because I have so many, but I had a guy that I was training and him and I would strength train between one to two days a week, and he would do Brazilian Jiu Jitsu between two to three days a week. Okay. And he was in his late 30s at the time, so I was probably my early 30s. He was his late 30s. Cool guy, real nice dude. He was always athletic, always fit. And he's like, man, I can't do any more. Because Jiu jitsu, Brazilian Jiu jitsu is pretty intense. Like a traditional Brazilian Jiu Jitsu class typically is about two hours long. And the first hour is like, workout, warm up. But it's more like a workout. Then you're doing drills and then the last hour is live sparring, which is essentially you're wrestling hard with other people, which is exhausting. If you've Never done this before. You know, it's like you're tired after three minutes. It's super hard. And so it's pretty intense. So he's doing that two to three days a week plus strength training, one or two days a week, depending on how much Jiu Jitsu. And he's like, man, Sal. He goes, and this guy was a brown belt. And he's like, I can't do any more Jiu Jitsu. It just breaks me down. And I can't do more than the basic strength. Just breaks me down. Like, what's wrong with me? Like, what's the deal? And so I'm like, let's do this, dude. Because we never really talked diet. He really just hired me for strength training. I said, I want you to hit 1 gram of protein per pound of your body weight. Which was a lot for him. He wasn't doing that before, so he actually made an effort to do it. The guy comes back to me and he's like, bro. He goes, not only can I add another day of Jiu Jitsu, but I'm not sore or stiff anymore. He's like, I can go do a full, full another class of Jiu Jitsu. And I feel better than when I was doing less just from doing that. We did nothing else. We did no other. We didn't do anything. Sleep, we weren't adding massage. There was no red light therapy, there was no sauna, There was no special supplement. It was just, let's go from your current protein intake, which was probably half of what, what I recommend. It's like, double your protein intake, watch what happens. And he came back to me and he's like, I can't believe what a difference this made.

[Doug]

Well, this is also where the saying in the, in the bodybuilding community came from, which I don't agree with. But this is where the saying, this is the truth.

[Justin Andrews]

Oh, yeah, yeah.

[Doug]

This is the truth in it. And where this comes from is that you can't over train, you can just under eat.

[Justin Andrews]

Yeah, yeah.

[Doug]

And that is like, if you continue to increase that protein and increase that, like, you will recover. You'll keep being able to do it. And I don't agree with that. But it's the reason why that statement seems to be true for so many people is because that's just it. If they just kept increasing protein and continue lifting harder and progressive overloading their body continues to recover and build muscle

[Adam Schafer]

for a really long time, aid in recovery.

[Justin Andrews]

Now here's what the data also shows with fat, fat loss in Calorie controlled diets. A higher protein diet tends to cause a 10% increase in fat loss. In comparison, it doesn't sound like a lot, but it is. 10% is a big percentage to see any changes in and over time. Here's my argument. That percentage gets better because of the muscle building aspect. So not only are you going to burn more body fat through it, you're going to build more muscle, which will also help with the fat loss. So big impact, Big impact. All right, sleep, let's talk about sleep. How much of an impact does consistent good sleep have in comparison to what most people experience with sleep, which is subpar? It's not terrible. We're not talking about you just had a baby, bad sleep, but we're talking about the typical person.

[Adam Schafer]

I mean, it's really the determinant if you're gonna fully progress. Otherwise, you know, you're looking at grinding your gears and hitting a massive plateau. You really can't bypass this.

[Doug]

It's obviously, this is, this is top three. It is sometimes when you have the other two perfectly aligned, it's the only reason why you're not seeing the results.

[Justin Andrews]

You should, oh, this will be a whole.

[Doug]

So. And this, it's important always, but becomes exponentially important as you, as we get older. It's like, as my clients that were to counter the 30, 40, 50, like, could have been eating whole foods and could be high protein, could be strength training. But because this was so messed up, they're not seeing the results that they, they should be seeing. When we're younger, we tend to have a bit more resiliency around it where you could still, you could nail the first two, kind of have trashy sleep, still get some sort of results. But I have found in my experience, you get above 35, and even if you're chipping away at the first two, which should show you huge results, you're not. And it's almost always because of this part right now.

[Justin Andrews]

In my experience with the young people, when you take a young person, teenager or 20s, who's fine, you know, I'm getting some crappy sleep, but I can go. Because you're resilient. They do this for a month.

[Adam Schafer]

It's the overnight prs.

[Justin Andrews]

Yeah. Crush everything. It's like, what the heck just happened?

[Adam Schafer]

I can't even believe he's been starving for it.

[Justin Andrews]

Oh, it's incredible. All right, so I'll show, I'll explain some of the studies. Now, the studies compare bad sleep to good sleep. So it's typically five hours versus Seven or eight hours of sleep. So this is a bit extreme, but this kind of illustrates just how powerful sleep can be in the same. In a calorie controlled calorie deficit or fat loss diet, bad sleep versus decent sleep. The difference is you lose twice as much body fat and half as much muscle in a deficit. In other words, when you go in a deficit, you're going to lose some muscle and you're going to lose some body fat. Okay. If your sleep is bad, you'll lose half the body fat and twice the muscle. If your sleep is good, you lose twice the body fat and half the muscle. That's a huge, huge difference. And then when it comes to injury, this is the greatest predictor of hurting yourself. One bad night of sleep increases your risk of injury by 50%.

[Doug]

So crazy.

[Justin Andrews]

One bad night, not a week, not a month, you just had a bad night last night, then you would go work out. You just increase your risk of injury by 50%. Yeah. Which is wild. Which is crazy. All right. Creatine, the greatest supplement ever, the one that has the most data, the one that consistently shows it has a benefit. Here's what you're gonna get from creatine, about five pounds to your compound lifts and about two reps. That's it. That's it. So. And I know everybody's like, what? That's it. In the land of supplements, that's like king. Because supplements typically don't do actually does something, but it's not. It doesn't come close to all the other stuff at all. In fact, I had a talk with a friend of mine. My wife is coaching somebody right now, a friend of ours, and we're on the call and we're talking about all this stuff, and she brought up creatine, and she's like, but I don't know if I should take it. And it's a supplement and this and that. And I'm like, listen, who cares? Don't take it. What do you mean? I heard it was so great. I'm like. I was like, okay, you'll probably go up two reps on your lifts, which is cool, but it's not a game changer. Whole natural foods, high protein sleep, game changers. Creatine. In the land of the context of supplements, awesome. But in the context of what moves the needle, huge, not a big deal.

[Doug]

Okay? That's right. So this was the only one I had a bone to pick with.

[Justin Andrews]

Yes.

[Doug]

Because I was like, I don't know how you came up with these five and not have resistance Training in there.

[Justin Andrews]

Oh. Because that's got to be. That's. I feel like that's a must.

[Doug]

Well, I mean, I mean again, it's like how much of an impact does this really have? Creatine doesn't even make this list.

[Justin Andrews]

I think I'm assuming people are strength training. If they're, if they're in this, you know, with all of this. Yeah. If you're not strength training, let's go. How much of an impact did that have?

[Doug]

Yeah, I mean, because I, I mean because the first two, first three, I could even make the argument no strength training or anything. Sure. You know what I'm saying? Like those three things are so impactful. I've seen that change people's lives that don't even resist the strain. I've seen, I've seen my, my own mother go on the whole 30 and it like changed like no, nothing else, you know, nothing else. Maybe we take some walks and that changed their life radically. So the first three bar without anything are that impactful. So if we're talking about what are the most impactful things somebody could do for their health, creatine doesn't make this list.

[Justin Andrews]

No, no.

[Doug]

Resistance training. Walking would be right here.

[Justin Andrews]

Yeah. No. Strength training is what causes, what sends the signal for your body to adapt in the ways you want. So without that signal, there is no reason for your body to adapt in the way.

[Doug]

And the reason why I bring that up and why this is, this is important argument to me because when I make it, or was Mark making the points that we were just making on the other three, I'm making those points without resistance training because if you put whole natural foods into this person and that they switch over and their strength training.

[Justin Andrews]

Oh God. Oh Yeah.

[Doug]

Forget the 500 calorie thing you talked about like, oh yeah, that person. That's huge.

[Justin Andrews]

Oh yeah, huge.

[Doug]

Like that may be the only thing

[Justin Andrews]

they ever pounding interest is what you're dealing with.

[Doug]

Yeah. They may that, that whole foods and just lift weights may be all they have to focus on for the rest of their lives and be in phenomenal shape. And so I'm not assuming they're doing that, you know, and same thing goes with the high protein thing. Like high, high protein just will control the calories, make that person healthier, you know. Yeah. Add strength training. That all the arguments we made is exponentially stronger now. So yeah. Creatine doesn't make this list for me because it's. You could not use creatine for the rest of your life and you'll be totally fine.

[Justin Andrews]

Totally fine. I like bringing it up though, because in the land of supplements, it's king. But again, we're talking about a category of things that don't make that much of an impact anyway. Yeah. You know what I mean? So. But it all in that category, creatine has a big impact. All right, last a good coach. So here's the deal. Like, we just gave you, like really simple, basic steps that make a profound impact. That doesn't mean they're easy. It's still hard. It is hard to go from a traditional diet of 70% of your calories come from processed foods to getting rid of it all, to a traditional diet of I've been eating 60 grams of protein a day to now I need to eat 150 grams of protein a day to a lifestyle where I stay up late at night on my phone or watching Netflix. I stay up late Friday night to sleep in. Saturday, Monday comes around, I'm jet lagged to getting consistent good sleep. Like simple, but yet difficult. What does a good coach have? What does a good coach provide in terms of impact? Well, I'll break it down for you. Your odds of long term success, even if you follow the steps that we talked about, are dismal. I hate to say it on your own. If you look at the data, 90% of people are going to fail. So you got a 10% chance of success. What does a good coach do? A good coach dramatically increases your odds, guys, dramatically. You work with a good coach. You've multiplied your odds of success times 5 or 10 in terms of is this going to be something I'm going to be able to do for the rest of my life? And the good coach knows how to use all those tools and implement them and coach you and guide you through the process.

[Doug]

This is my favorite one on your list that I think would be kind of a surprise of the five because somebody else would make the argument walking strength training, this and that. I like this. And I, I, I want, and maybe it's, it's top of mind for me because we just got off a bunch of live callers and we, we help a lot of people that, that call in and say things like, I've been listening to your show for five years. I know what you're gonna say to me. You know what I'm saying? Like, I know what I'm supposed to do, you know what I'm saying? Like, so they don't, they don't lack the knowledge of the four that we've said before because we've said this a hundred times, but the psychological discipline of following through when we get in our own way is so common.

[Justin Andrews]

I know.

[Doug]

So common that we even have trainers and coaches that hire other trainers and coaches that. That need that because they recognize, like, I've got past trauma or I have insecurities, or I have what insert whatever thing that's blocking me from doing what I need to do to serve my body and take care of myself. And so a really good coach is paramount to helping somebody break through that totally.

[Adam Schafer]

Everybody has blind spots.

[Doug]

Spots. Everybody does.

[Justin Andrews]

Everybody.

[Doug]

Yeah, we.

[Justin Andrews]

We.

[Doug]

We all have some sort of insecurity or some sort of trauma or some sort of, you know, effed up relationship.

[Justin Andrews]

Maybe you've just been living like this for your whole life, and I got to live this totally different way. How do I do that? I'm gonna stumble. What does that look like? How do I get back on, like, what steps do I take? All the steps.

[Adam Schafer]

Yeah.

[Justin Andrews]

I mean, having a good coat. A good coach is worth their weight in gold, period. Look, if you want to do this and you want to succeed at it and you're looking at all the possible things you can implement and do and invest in, a good coach is worth more than all that stuff combined. That's it. Period. End of story.

[Doug]

Yeah.

[Justin Andrews]

It's the most impactful thing that you could possibly do is work with. And I say good coach because there's a lot of coaches. There's not a lot of good coaches, unfortunately. But when you find a good coach. Oh, my God, you guys, this is life changing. And we know this. We were coaches. We know how hard this is. We know how hard it is. And when we were good coaches, we know how hard it is for people to. To. To get to this point. But if you want to get results, you want to keep those results, you want to be able to do this for the rest of your life and enjoy it and want to do it, then invest in a good coach. Nothing beats that. Period. End of story.

[Doug]

So speaking of challenging goals and figuring it out and stuff like that, how's your. How's your.

[Justin Andrews]

Today was Day.

[Doug]

Journey to the dark side. Going over there.

[Justin Andrews]

Today was the hip swivel of just cardio. Yeah.

[Doug]

Yeah. So is it really cardio?

[Justin Andrews]

That's it.

[Doug]

I mean, I mean, is it. I mean.

[Justin Andrews]

Well,

[Adam Schafer]

what are you doing, though? Like, what are you doing?

[Justin Andrews]

Just Cardio.

[Doug]

What Speed 2.

[Justin Andrews]

No, no, no. So the incline is 8.

[Doug]

Oh, you're actually inclining already.

[Justin Andrews]

Yeah.

[Doug]

Okay, that's impressive.

[Justin Andrews]

I don't know what it is about incline. I like, actually prefer walking.

[Adam Schafer]

I like incline versus I do too.

[Doug]

Except for. I know what happens the first couple of weeks when you haven't done that. Oh, bro. I was like. I had like. That was like a big eye opener for me was how sore my calves and shins were from just walking for an hour.

[Justin Andrews]

I haven't gotten sore, but I'll feel my shins burn a little bit, which is kind of disheartening. It's like, what the hell? But it's a. It's an eight incline. I'm doing about 45 minutes. The speed is 2.7 to 3. Is that good? So I guess it's not that fast.

[Doug]

I. I don't. I don't go slower than three. Yeah. Three is where I start and I work up to four.

[Justin Andrews]

Oh, damn.

[Doug]

Yeah, yeah. So I'm at 3.8 right now.

[Justin Andrews]

Okay.

[Doug]

Yeah, yeah. So I incre. And I do the same thing and. And I'll So. And I don't do. So I. I only incline enough for me to feel my heart rate all day and then I drop it back down.

[Justin Andrews]

Oh, really?

[Doug]

Yeah, yeah. So I incline like 10 or 12 and I'll do that for like.

[Justin Andrews]

So you're doing a little like. Like a mild interval. Yep, basically.

[Doug]

Yeah, about that.

[Justin Andrews]

So I'm. So here's what I'm trying to do right now. I'm not necessarily trying to get like some cardio workout.

[Doug]

No, of course not.

[Justin Andrews]

I could push it much harder.

[Doug]

No, no, no.

[Justin Andrews]

So could I. I'm not so out of shape that walking makes. Puts me out of breath. What really, what it is, is I know myself and I know that if I don't figure out a way to enjoy this, this is going to last for maybe a week. And I'm gonna go right back to just lifting weights all the time. I know that. So what I've done, and my wife really helped me with this is she said because I had all these plans, right? Oh, I'm swim. I'm gonna do this, I'm gonna do that.

[Doug]

I told you.

[Justin Andrews]

And I really had intentions of doing all that. And I may at some point do that, but she's like, sal, she goes, why don't you make this cardio week or this non Lifting weights week that you're doing every other week. Why don't you make it like, do something you enjoy while you're doing it so that you like that part of it. So I'm just listening to a book, of course. So I'M listening to a really good book called the Faithful Stranger. And. And so I just get into the book. And so as I'm walking, really, it's not about the walking, it's about the book. And so it's. So I'm. I like it. I show up and I'm like, oh, I can't wait to listen to this cool book. And it just so happened to do, you know, be on a treadmill for, you know, for 45.

[Doug]

I 100% agree with her. I mean, I was trying to push back on you.

[Justin Andrews]

I know.

[Doug]

Weeks ago when you were first saying that. I'm like, yeah, I think that's a terrible idea to try. Well, what it is, is that you're just. It's already something too foreign. Yeah. And there's too many things. You're too many variables.

[Justin Andrews]

Yeah.

[Doug]

It's just like the advice we give people. It's just like, you know, maybe you like the swimming, but then you hate the other thing.

[Justin Andrews]

It's like.

[Doug]

It's too many var. It's like, stick to one, try and pair it with something that you do like and enjoy. You know, I. Out of all of us, I think I'm probably the biggest audiobook guy. And I. For some reason, that's the time I can't do it.

[Justin Andrews]

Is it too distracting?

[Doug]

Yeah, I. For. For being on either elliptical, whatever. The thing is that I'm. Yeah, it's the beat.

[Justin Andrews]

Yeah.

[Doug]

I actually am. So what I tend to do, I. I have no problem staring at a wall or looking straight and just with the rhythm and my gaze also probably deep thinking. Oh, yeah.

[Justin Andrews]

Yeah, that's what it is.

[Doug]

Yeah. Yeah. And I get deep, like the music kind of like the beat goes to my cadence and my.

[Justin Andrews]

Get lost in your thoughts.

[Doug]

Yeah, very much so.

[Justin Andrews]

Yeah.

[Doug]

And the book is almost distracting. Yeah. I have a book for me. Needs to be driving, more relaxing.

[Justin Andrews]

Got it.

[Doug]

And I've tried. I'm like, oh, this is.

[Justin Andrews]

Are you. Are you taking notes after, afterwards? Because that process of thinking, I know you're mine.

[Doug]

I'll do it while.

[Justin Andrews]

Oh, bro. Yeah. Because I'd be so great.

[Doug]

I'm walking, so I make notes coming up. All these ideas. So that's there or nighttime. Those are always where.

[Justin Andrews]

Is it helping you at night? Because sometimes you don't sleep because your mind.

[Doug]

Well, I just. I just. While you were. We were just talking, I looked down because I hadn't updated my aura. I scored an 81 last night. Oh, yeah. Yeah. So this is, like, life changing for me. I'VE never scored in the 80s.

[Justin Andrews]

Wow.

[Doug]

So I, I'm, I'm. I'm on a. I want to say on a. Which is so funny. So funny that I had to myself up so bad to like, force that I had to create this, like, funny, bro. I know, it's. It is, it's a little funny.

[Justin Andrews]

Listen, I'm gonna say.

[Doug]

I could laugh.

[Justin Andrews]

I'm gonna say this right now, dude, is that guys like us. And you know, Justin doesn't fall as prey to this, but he's also, also can be prey to this. When you are rewarded by the world because of your effort and your talent and your whatever, you just, without realizing it, you just develop this pride, which is like, I can do it. I'm the, I'm the main actor in this movie. I can make it happen if I put my mind to it. Nobody can outwork me, whatever. And for, for us, it requires us to get crushed. Like, okay, maybe I don't got it all. Maybe I got to figure this out. So, you know, now you're at this place where you're like, yeah, yeah, yeah.

[Doug]

And I really. And it's not. I'm not perfect at all. I'll go, you know, a couple nights back, I think I scored as low as a 67, which is one of the lower scores I get now when I mess with it. Like, I. I have to. TV's got to be off well before 10 o'. Clock. I have to have my, my chamomile tea. I do the, the Legion Lunar. I've done all my supplement that I'm supposed to. Unfortunately, I don't have a bath anymore, but I would have done that yet. But I have to really. I have to prepare. I. And I can't take it lightly. It's not like. And then obvious things like tax. I'm pretty. I've always been pretty good about that. Like, I've. I've put good parameters around the phone and family.

[Justin Andrews]

You know what, dude? Because I've had people. I've heard this conversation or I've heard people talk about sleep before. And like, what do I got to do? All this planning and prepping and whatever. Because our modern world is so counter to what would produce good sleep that you have to plan. It's like, why do I have to plan eating healthy? Because if you just go out and eat whatever's around you, it's gonna be unhealthy.

[Doug]

I mean, I. Speaking for my personal experience, it's actually. It'.

[Justin Andrews]

Sit'.

[Doug]

Sit's actually hard. It's not easy. I think it gets, I think it's talked about is like, yeah, you just need to make a little sleep routine. Or, oh, just before bed. Like, it's actually like, I gotta think about it. Like, I get like, when I get home at like 5 or 6, I even have to like, vocalize, like to Katrina. Like, hey, tonight we gotta really make sure. Yeah, I wanna, I wanna get a good night. So, like, that's how. That's how much effort I have to put towards it to get that kind of a score, to get an 80 or a 90. I have to think about it long before bedtime. And I have to be already like, okay, good. I'm getting a good dinner at like 6 or 7. So that's plenty of hours of digest.

[Justin Andrews]

Well, imagine if all of us for 30 days lived in the woods with no electricity.

[Doug]

Yeah, yeah, yeah.

[Justin Andrews]

Sleep good sleep would be the default. Yeah, like, oh, it's dark special to watch or do.

[Doug]

Especially if we were out. The other thing is too, is I also have connected very closely a good, A good, good move. Like, there's a big difference. Here's a huge thing too, that I've unlocked because I track so much of this stuff. This is why part. Another reason it's motivated me to do the. You know, I don't even. I shouldn't even call it cardio. It's just walking, just moving, just moving forward for eight to 10,000 steps. If I'm under 6,000 steps, it disrupts sleep. Yeah, dude, it's just not enough. It's not enough. My body didn't get physically exhausted enough to get a really good deep night's sleep. So I've hacked into that also. So it's like, I got to be up 8,10,000 steps. I've got to really say to myself at 5 or 6 o', clock, this is a night I'm going to do these things. I do all the things and then I score great sleep. If I don't, then it's a roll the dice.

[Justin Andrews]

You know what's crazy? Because we have. So we worked in fitness forever and our jobs were very active in the sense that we were always on our feet, moving. Now we're basically. We have sedentary lives because we come in here, we sit and we don't move, which is most people's jobs. But I was just thinking about this because I was talking with Justin yesterday.

[Adam Schafer]

I hate it.

[Justin Andrews]

Yeah, because both of us, because it's raining, so we don't do our daily, you know, midday walk or whatever.

[Doug]

Yeah.

[Justin Andrews]

And him and I are looking at you. I always feel so terrible.

[Doug]

Yep.

[Justin Andrews]

When we're stuck in here all day long. But, you know, much worse it must be for people working in tech. Do you know why?

[Doug]

Oh, you're staring at blue screen.

[Justin Andrews]

At least we get to talk to each other.

[Doug]

Yeah.

[Adam Schafer]

They're just isolated and you're just looking at a stupid screen all day.

[Justin Andrews]

Oh, God. Yeah. That's got to feel terrible. They don't even know it. They've lived in it for so long, they have no idea.

[Doug]

And that's it lulls you to. To sleep, in a sense. Right. As far as, like, thinking that it's just okay.

[Justin Andrews]

It's normal. You don't realize crap and you don't even know it.

[Doug]

And, you know, this is the part. I mean, I'm always. I know of us, I'm the more, you know, wearable track stuff. But this is stuff I actually geek out and I like, like, this is a. This is where these tools are really neat for me, is that I have worn them and paid attention to them consistently, and I've. I've manipulated stuff in my diet and exercise. I have. I've had transitions in my life where I'm very sedentary for a job to very active. And I've been weights from, you know, 180 weighing 180 pounds and lean to all the way to 230 and jacked and lean and overweight, like all. And all in between. And I've been able to watch all these things and there's. There I. It's easy for me to start to, like, tweak and twist these little things that. That change that. And I've definitely connected these dots that I can't. I can't sit and do under 4,000 steps in a day and. And also not make an effort at a good sleep routine and think I'm going to get a good night's rest. It's just. It ain't happening. I got to move.

[Justin Andrews]

What are we hitting is about four? Is it under 4,000?

[Doug]

Just show up under four. It's like two to three.

[Adam Schafer]

Dogs sit at all. At home, even.

[Doug]

Yeah, our bullshit walk gets us to four to five.

[Justin Andrews]

Yeah, our bullshit walks four to five.

[Doug]

Okay. If you don't. If we don't do that, you're two to three. And that's including your little workout.

[Justin Andrews]

That's terrible.

[Doug]

That's you going in the gym, lifting weights and moving around. Your steps were like, that ain't nothing.

[Justin Andrews]

So you were saying, Justin, our days I'm like that. So what do you. On your days off, you're not sitting?

[Adam Schafer]

Oh, I don't sit at all. I hike. I'm out, like, you know, taking the dogs, like for walks. Dude, I don't.

[Justin Andrews]

It.

[Adam Schafer]

It's like a. Yeah, it's a big catch up, you know, on the days that we go off. But even still, like the discipline of like after. Because I drive too. Like, and I'm commuting. That's right, 45 minutes. And it's like 45 minutes here. And you know, I'm just sitting on my ass and it just, it kills me inside. And then I get home and then I just, I've turned into this sort of like look and scope for any kind of thing that I need to clean or fix or. And I'm just like, I'm like going around the house or I'm like taking dogs outside. I'm like, you can't. You gotta like keep up. Like, I've just, I. I turn all that energy into like this crazy storm.

[Doug]

What's crazy? And I have so much respect for you that you can do that because what. I've also connected.

[Justin Andrews]

Yeah. You go home, you don't want to move.

[Doug]

I don't want to move.

[Justin Andrews]

I know.

[Adam Schafer]

Oh yeah, that would be me if I sat out.

[Doug]

That's like when, when we, when we do this and if I don't lift or get, get, get moving, which is. This is what's so interesting. And I know this, this has to be common for a lot of people that get in the, get stuck in this is that when I go. It's ironic that when I only move two to 3,000 steps here and I didn't ex, I didn't exercise, I didn't do any cardio, didn't do any stuff. I do anything. And then I drive home and I get home and say four or five, I'm. I think I'm tired, you know, I feel. I like. And I'm lazy and I don't want to go do all this stuff. Now flip that. Get my steps in, get a workout in. I get home, I go right to clean the kitchen, run some air, you know, straighten up, help my wife out with the lawn. Like, I do shit. It's so crazy.

[Justin Andrews]

By the way, I gotta add this too. It's like, like, how domestic have we become? Because we like to move because we know we need to move. Like I'm at home sweeping, I'm like cleaning stuff.

[Doug]

Totally.

[Justin Andrews]

And sometimes my wife is like, no, no, I, you know, you work, you sit down, let me do it. I'm like, no, actually I want to help and I also want to move. I was sitting down all day long.

[Adam Schafer]

Well, it's all ramped up too because I'm kind of preparing to move personally into the other house. And it's just been like, there's so many things in the box and you know, you just living in a certain place, like you realize how many things you collect. And dude, it's, it's just been non stop the last few weeks. So I'm like, I'm like burnt out, but I'm still like, I'm going, go, go, go, go, go. There's no time to sleep.

[Justin Andrews]

Speaking of wearing things, I know we're supposed to do this big photo shoot today for one of our partners, which we, we always, we always, you know, him and hall, which is funny, but we were supposed to wear all black. So are you guys put. Do you guys wear your Vori?

[Doug]

Yeah, I'm in Vori.

[Justin Andrews]

Yeah.

[Doug]

How. Hey, how lucky is Viori? Because this, the, the shoot isn't even for Vori. But we're always wearing Vuoria.

[Justin Andrews]

It's the only reason why. So I look at old pictures, my wife will pull up old pictures of us and you guys always take the best clothes. You guys always made fun of my style back then. And I mean, you're right. I look at the old stuff, I'm like, whoa, dude, how did I score? My wife, she softened all that. Dude. She's like, your style changed totally. Because I'm sponsored by.

[Doug]

You know what? Because Viori does whitelisting with us. I would love to see Viori do like a montage of like all your, all your outfits pre Viori and then

[Justin Andrews]

post brewery 95 of my whole wardrobe.

[Doug]

Yeah, it's them, definitely.

[Justin Andrews]

They hook me up and I'm like,

[Doug]

even like you wear a lot of their like button up stuff and they're nice stuff when you go do speeches.

[Justin Andrews]

No, it's all, it's all everything. It's everything because I just don't have a sense.

[Doug]

You already changed your life, dog.

[Justin Andrews]

Dude changed everything. Speaking of life changing, Justin, you will appreciate this. Doug, I'm going to send this to you. I might have sent it to you yesterday, so I don't know if it's in your notes. I saw the coolest machines ever. Now typically, machines are terrible. I'll send it to the group, I think.

[Adam Schafer]

Wait, is this okay? Like before you. I'm just going to guess. So it has like this track and there's one that you press that's like on a track.

[Justin Andrews]

No, no.

[Adam Schafer]

Okay.

[Justin Andrews]

No, that's interesting. That sounds. Yeah, yeah. So, Doug, I just, I just sent it to the group. I've never. Have you guys ever seen a machine that is so sports specific that you would say that might be better than free weights?

[Adam Schafer]

Okay.

[Justin Andrews]

That's never happened. Check these machines out for baseball. They were designed. It was. I think it's a Japanese company that designed these machines specifically for baseball players and pitchers. Look at the rotation.

[Adam Schafer]

Oh, what?

[Justin Andrews]

Look at the rotation in the arm and handle as they go through these movements. Have you ever seen anything like that?

[Adam Schafer]

No. To get that kind of resistance with that rotation.

[Justin Andrews]

Yeah. Dude. Look at the leg machine even. But the arm and shoulder one is what really trips me out.

[Adam Schafer]

Yeah.

[Justin Andrews]

When you see the twisting and rotating of the arm.

[Doug]

Interesting.

[Justin Andrews]

With rotation, like, I just. I can see the rotator.

[Doug]

His hand goes into like a.

[Adam Schafer]

He can go full rotation.

[Justin Andrews]

So this is Ichiro Suzuki.

[Adam Schafer]

Yeah.

[Justin Andrews]

Has these machines.

[Adam Schafer]

Okay.

[Justin Andrews]

But like, first of all, I would never use these machines on the average person because I don't see the. But if you're a baseball player, I'm looking at their shoulder health that it's producing.

[Doug]

Oh, yeah.

[Justin Andrews]

It's wild.

[Adam Schafer]

Yeah.

[Justin Andrews]

Do you see how the first one that he was showing where it was like twisting and rotating?

[Doug]

Yeah, yeah. It was weird.

[Adam Schafer]

You know, it's a really weird looking movement, but I understand, like, you know,

[Doug]

look at that add resistance.

[Justin Andrews]

Look how. Look at what it's doing. Challenging well. So if you ever watch. So I'm not a. You guys know this. You guys make fun of me. I'm not a sports guy, but I love by watching the biomechanics and the physics, the sports science of sports. One of my favorite things to look at is a slow motion video of a. Of a professional pitcher.

[Adam Schafer]

Oh, yeah. It doesn't look magical.

[Justin Andrews]

It looks. Look at that one. Look how it twists.

[Adam Schafer]

Yeah. The physics of it. To get to that last bit of whip to. To really accelerate the balls.

[Justin Andrews]

Insane. I couldn't slow motion get my arm in that position. They're whipping something 90 miles an hour that like. How do you not destroy your arm?

[Doug]

Oh, they do.

[Adam Schafer]

So technique. Yeah, exactly.

[Justin Andrews]

They do.

[Doug]

The, the.

[Adam Schafer]

The game really is to elongate that process.

[Doug]

I mean, that's, that, that's the thing to highlight too. We talk about this a lot of people. I think it. When I say that statement that sports are unhealthy for us, it always gets a lot of confidence.

[Justin Andrews]

Extreme.

[Doug]

Yeah. It Is extreme. And it's like. And that, that picture. That pitcher's arm will. He'll have shoulder. Will have issues 100. It's. It's really the game is how long can he. Yeah. Yeah. How long can you type of power. Yeah. How can you. Yeah. Torque and throw at that rate for that many repetitions? Which by the way is why you wipe count pitches. Yeah. Why they count. Why they count pitches? Why they only. They only. They only play so many games that, that games off before they play again.

[Adam Schafer]

Everybody has a number which is kind of a trip. You think about it.

[Doug]

Oh yeah.

[Adam Schafer]

You know, it's like I hit my whatever couple thousand.

[Justin Andrews]

It's why people like Nolan Ryan were so special. The guy could pitch for so long.

[Adam Schafer]

Yeah.

[Justin Andrews]

And not use an anomaly. Yeah, yeah. It's. The physics of it is remarkable because like a, like a bullwhip. The sound that the whip makes is actually that the, the tip of the whip is breaking the sound barrier. Yep. And, and what they're doing with their arm is they're literally creating this whip like physics that's happening where the, the end of their arm is. Is generating so much speed and force. Well, first it would rip anybody's arm off.

[Doug]

Yeah.

[Justin Andrews]

Yeah. It's crazy.

[Doug]

Were you in the room when I

[Justin Andrews]

was talking about Steph Curry?

[Doug]

Were you out of the room?

[Justin Andrews]

No, I was out.

[Doug]

Oh, so you're out of the room.

[Justin Andrews]

Was.

[Doug]

Before we got on the podcast. I was telling these guys watching clips of him this was NBA All Star week. And so he, he, he wasn't playing, but he was there and he was with the announcers. And the announcers. Their, their booth is like, I don't know, it's 15, 20, you know, rows up in the stands behind the basketball hoop or that. And he's miked up and he's talking to the guys and they throw him a basketball and he turns around and he shoots it. Like, I mean you're talking about like I don't even know how far. Probably a three quarter court shot or whatever like that or at least a half court plus from behind the backboard and swishes the ball. Right. And, and I was telling the guys that he just did that, but that, that obviously went viral, which brought up a bunch of other clips of him. And he's the only person where I've seen this happen before in warm ups when he's warming up a lot of times and he's shooting the basketball hoop or shooting at the hoop. He'll. I've seen this happen. It's wild and he misses two shots in a row and all of a sudden like you see him kind of look at the hoop like that and they'll call somebody over and then all of a sudden they'll get the officials over, get the ladder out and they'll level check the level on the. Because he doesn't.

[Justin Andrews]

He's like it's. It's the hoop. Yeah.

[Doug]

And then they'll. They're like, oh sure, shit. It' it's off by. They have to adjust it. Yeah, yeah, yeah. Like his. Like he's that honed in to the. The.

[Justin Andrews]

So funny you brought a basketball. Because when I was. When I was on the treadmill listening to the book on the big screen above me were. Were a bunch of slam dunk competition.

[Doug]

That's all this week's MBA All Star.

[Justin Andrews]

Oh, is that what it is?

[Doug]

Yeah, that's what that is.

[Justin Andrews]

Okay.

[Doug]

Yeah.

[Justin Andrews]

So. And I'm watching old video, old competitions and new ones. But again, I'm not a basketball fan, but I do like human movement and the physics. So I'm looking at the angle that this guy's ankle is hitting the ground and how their feet, their foot plants and then how they twist out of it and jump. I'm like, dang, bro, that's.

[Doug]

Well, it's right to your. What you're. What you were just bringing up to about the baseball player. Same thing. Like they're. They're ang. Their shin angles and stuff that they angles are huge wild. And the ability to get that torque and that explosiveness and that short range,

[Adam Schafer]

wider step and stride and how you can create the more torque.

[Doug]

I mean this is what made me. When we first started. We haven't shouted him out in a really long time. Just give him his love. Because I used to talk about him all the time. Is Paul Fabrics.

[Justin Andrews]

Oh yeah. He breaks that down really well.

[Doug]

Really well. And you know, I've always been fascinated in. In sports performance and things like that. And just for a long time. The, the coaches and trainers have just been whack in that field for a long time. And so it was really cool. I remember when I first found him, I don't know how many years ago it was. Now it's been probably eight. Eight years ago when when I first came across him and talked him on the show a long time ago.

[Adam Schafer]

But his knowledge of biomechanics is next level.

[Doug]

So good dude, I. I love. I still talk to him and follow him and watch his stuff, but you really only had like Joe DeFranco he was the guy. Joe. And Joe was football. Right. So Joe was really the, the football guy. And then you know, Paul I think is one of the, one of the greats when it comes to basketball. Just the understanding, like the understanding how to develop that. We were so off back in the days.

[Justin Andrews]

I mean we were.

[Doug]

When we were kids we were wearing strength shoes and stupid like that. I rem the weight room when I was in high school doing calf races, trying to get my vertical up by doing calf.

[Justin Andrews]

Did you guys both buy the strength shoes?

[Doug]

Yes, I owned them.

[Justin Andrews]

Now would you do play basketball in them?

[Doug]

You're supposed. They had drills. They had drills.

[Adam Schafer]

Drills and a lot of like. Yeah, like spring jumping. Like plyometrics and I mean it's a reverse torch. Yeah. Torch my calves to like no end.

[Doug]

You went to San Jose State for a while, right?

[Justin Andrews]

Yeah.

[Doug]

Do you. Did you know that the, the, the. The kinesiology.

[Adam Schafer]

One of the best in the nation.

[Doug]

He did his thesis was on the string shoes. He completely debunked them. Yeah, that was his whole thesis.

[Justin Andrews]

It was.

[Doug]

It's up in the. That's why I was wondering if you ever saw. It's up in his. In, in the room with the.

[Justin Andrews]

One of the.

[Doug]

One of the classrooms there and it's this whole thing, his whole break.

[Justin Andrews]

Are they still known for having a really good kinesiology?

[Adam Schafer]

I believe so.

[Doug]

Oh yeah. Oh yeah, they're still known for it. But you can look on like if you Google online like straight shoes for sale.

[Justin Andrews]

They.

[Doug]

People still sell.

[Justin Andrews]

They do.

[Doug]

Yeah, people still sell them. You can still find them for sale. You know, probably more nostalgia than anything else.

[Justin Andrews]

Speaking of performance, I got to just get. I got to give so much credit to Element and I'm going to give them credit for a couple of things. One, for not being fearful and putting a full thousand milligrams of sodium per serving. Where everybody was scared of salt, scared of sodium. They threw it in there. Here's the other side of it. That was so brilliant. One of the components, and I'll tell you why I'm saying this, one of the components to palatability, right? Something that makes the things that make something enjoyable to consume. There's three major components. There's a lot of components and food scientists have figured this out.

[Doug]

Fat, salt and sugar.

[Justin Andrews]

Fat, salt and sugar. And so with element you have a sugar free drink. So it's sugar free but no artificial sweeteners. And usually if you've ever tried a non artificially sweetened zero calorie drink, I Mean, you could tell it's like, eh. You know, it's all right, but it's not as good as the other stuff. Right. But because there's so high sodium, which is what you need if you want the electrolytes. It's really palatable. So I have friends that they could care less about the fact that it's electrolytes.

[Doug]

They just like the trace.

[Justin Andrews]

They just love the taste of it.

[Doug]

Yeah, yeah.

[Adam Schafer]

So some friends have like really adopted it because it. Yeah, like it's. It definitely still gives you a really good flavor.

[Justin Andrews]

That's why in comparison, by the way, they're everywhere now.

[Doug]

They're in Target now. It's so cool. I actually took a picture of it the other day because I. It was in my local Target and I hadn't seen them there yet and they're. They have their own official big old thing. It's been so cool to watch. You know, we're 11 years we've been doing this now, and I love when we find partners like that early, you know, before, it's like. I mean, I feel like everybody knows what elements now. But I remember when we first started working with them, you know, they weren't. They weren't huge, they weren't popular now. And just to see them as big as they are and see them in Target and stuff like that, so cool. I mean, Vior, you brought up Vori today. Vori is another one. Yeah, like, it trips me out like how many, like how many people I see in Vori now.

[Justin Andrews]

There. You.

[Doug]

There was a time, I don't know if I've ever said this on air. I know I've told you guys before. There was a time when we. We. I used to see somebody in Viori and there was like a good shot that if I walked up to them and said, like, hey, you've heard of mine? They heard a mind pump. You know what I'm saying? Like, that was how. How small Vori is so big now I see people, everybody wearing Vori.

[Justin Andrews]

Well, I see people drinking. It's less.

[Doug]

It's. Chances that you use a mic are very slim.

[Justin Andrews]

So I have friends, so I have friends that I invited to our, like our Christmas party. And you know, they're friends of mine and they love me and some of them listen to the podcast, but they're there to be supportive. And we give gift bags. So if you attend one of our parties, if you're invited, we'll give you a gift bag. And in our gift bag, we've always included packets of Element. So these are friends of mine and they're not like fitness fanatics. They're in and out of fitness and stuff like that. But they're always drinking Element all the time. Like, why do you drink it? Do you like the electrolyte benefits? Does it help you with the workout? Yeah, no. It tastes really good.

[Adam Schafer]

Yeah, I don't even care.

[Justin Andrews]

I don't drink soda anymore. This is what I drink all the time now.

[Doug]

That's so good.

[Justin Andrews]

I know. Anyway, I was. There was a clip. You guys know Steve Austin, right? The pro wrestler Stone Cold? Come on. They were. He was being interviewed and he was giving and they were asking about, like, training advice, exercise advice, things he wish he knew back in the day. And he says what? Almost every experienced fitness enthusiast or trainer or anybody who understands fitness, when they're experienced and wise and older, they always say this. And when I was a kid, I dismissed it because I said, oh, you're just saying that because you're old now. He says what they all say, which is, I did way too much. I did way too much. I went way too hard. I wish I understood that if I did less, I would have got better results. Now, as a kid, I used to dismiss that so much because I'd be like, well, that's because you're in your 50s now, bro. Like, of course, like, you can't work out as hard. Completely arrogant to the fact that they have wisdom. They've been doing this for decades. Maybe I should listen to them. And so I just want to encourage, if you're a young person listening, like, the reason why we give this advice is not because we're old. We're giving this advice because I wish I knew this.

[Sal Destefano]

Yeah.

[Justin Andrews]

Like, I want you to know this. Try it out and see what happens.

[Adam Schafer]

Yeah.

[Justin Andrews]

And you'll totally. You'll get way better.

[Doug]

It's the argument I always say, and I'm making to this, is that it's because everything else serves us to do that.

[Justin Andrews]

Yeah.

[Doug]

There's nothing else. Everything else in our life, more effort. Yeah. Everything else since. But like that you're, you're, you're working with physiology and nutrition and recovery.

[Justin Andrews]

Human limits.

[Doug]

Yes. And so it's not like everything else. It's not like the more I do or the more I study or the harder I work, the more money. It's like, it's not the same. It's that there is a sweet spot. There is a there and there's a there and there's a sweet spot for you as an individual at different periods of your life and, and at different times, if even the week. So it's like understanding how nuanced that is that, hey, when I'm getting good rest and I'm young and well fed, I. I can train this way. And then that same person, two weeks later, when you're not as well rested as well fed, that changes again, you know. And so it's like this, this idea that just you got to push through and harder and that that mantra resonates with the young teenage boy who's trying to climb the ladder. And so it's like, yeah, I think every, every wise lifter who's been doing it for a really long time realizes at one point of their life they go like, ah, I could have probably done half or even less than half of what I did and got a result, got better results if I just did this and the other one or the. Or just. This is why I love the grade eight right now. Like, this is a fun program for us to release.

[Justin Andrews]

People are going to be, if they trust it and try it, just that you're going to get blown away.

[Doug]

Yes.

[Justin Andrews]

You'll hit pr.

[Doug]

Like, just get the. We've distilled it down to what we think are the eight focus most important exercises that somebody could get good at it. We've talked for a long time on the podcast that we communicate. Like, hey, try going to the gym and just practice movements. Like, practice these eight movements, go through that, get one lift a day, get good at them and then watch what happens. Just watch what happens just from that alone. And. But, but you know what? So many people won't because they'll go, they'll dismiss it just like they used to.

[Justin Andrews]

Not enough.

[Doug]

Just like they used to dismiss anabolic. Yeah, you know the same thing. Like, this isn't enough.

[Justin Andrews]

Yeah.

[Adam Schafer]

People trip out like how much stronger they'll get to just like. And this is when I was going for pr. It's like you get rid of a lot of the junk volume and a lot of the distractions in your lifting, in your workouts and you hyperfocus on these lifts. You know, magical things happen. Your body responds to it. It actually really is. Is receptive and hyperfocused on like the, the movement aspect. It can generate you a lot more force if you really allow it to. And I totally, I think that's again, to like the Steve Austin thing.

[Justin Andrews]

It's.

[Adam Schafer]

For me as like an athlete, I, I do have a lot of regrets like with, with that, with over training. But then also too, you you know, like not understanding like movement quality, like to the degree that I do now and like adding mobility and really articulating my joints and, and you know, strengthening and supporting the infrastructure. So that way I, I'm freer, I'm more able and capable to really produce speed and, and force and it, it's like, it's liberating and it sets these, these athletes off, you know, to, to a degree that they've never even knew they had so.

[Doug]

Well, if we all agree that these exercises are a skill, which we do, like a sport is a skill, it would anybody in their right mind who wants to get good at basketball, come to the gym, play basketball, play golf, play soccer, play volleyball, all in the same workout? Or would you just focus on playing basketball every time you worked out and

[Justin Andrews]

then break down basketball into like four basic components? Yeah, yeah, yeah.

[Doug]

But it's, it's like we dribbling and free throw. We treat exercise like it's not a skill. And so that's where, and honestly that is the difference between somebody who exercises and who works out is that working out is with just trying to get sweaty. Yeah, no, yeah, no exercise with that. Just exercising is just getting sweaty and moving. Working out has, I have a goal in mind. I'm working out to get better, I'm working out to get stronger, I'm working out to lose body fat. And if you're working out with a goal in mind, then approaching it with this is a skill in mind will serve you so much better. If your desired outcome is just to move and sweat and you don't care about the results, then, then by all means throw a bunch of shit into a routine, do whatever, jump in place, spin in circles to take Zumba, I don't care. You know what I'm saying? Like do those things because yeah, yeah, that's movement and movement's good for you. It's not a bad thing. But if you are going more effectively, you're going to the gym with a desired outcome of results specific. There is definitely a better approach to it.

[Justin Andrews]

Paleo Valley makes Paleo inspired supplements. And my favorite, meat sticks. These are grass fed meat sticks that are fermented. What does that mean? That means they're allowed to break down a little bit. So when you bite into them, they're juicy, they're not dry, they taste amazing and they're gut friendly, they're good for your gut. They're incredible. High protein, on the go. Snacks with a long shelf life. Way better than candy. Way better than any jerky you'll get at the gas station. It's good stuff. And again, they also have other supplements that are great for the paleo natural lifestyle. Here's what you do. If you want 15% off, go to paleovalley.com mindpump back to the show.

[Sal Destefano]

First question is from Jaylehmon23. When it comes to deadlifts, when should I use a traditional and when should I use a trap bar?

[Justin Andrews]

Yeah, this is a good question. So trap bar requires less skill to perform, which gives it some advantages. A straight bar because it's a higher skill exercise, the risk of injury is higher. Whereas a trap bar is a quote unquote safer exercise because of the. It just doesn't require as much practice and skill to do. That being said, although they're similar, they're different. I think, I strongly think you need to get good at both and so you need to practice both. And I don't necessarily think they're interchangeable but I would definitely practice both because they're both very, very valuable. The traditional is just. It requires much.

[Doug]

I would argue that different. One of them has carry over to the other one, one of them doesn't. You get really good at deadlifts. You can trap our deadlift just fine.

[Justin Andrews]

True.

[Doug]

You get really good at travel deadlifts. You won't necessarily.

[Justin Andrews]

There's not as much of it. Yes, good point.

[Doug]

So but by the way, I'm not. That doesn't mean I'm dismissing trap part of those at all. In fact I did more trap dead deadlifts because it was it's entry level. So like young athlete, advanced age client who's never strength trained before. Probably doing a trap bar deadlift with that person first to get them comfortable and with hinging and it's a safer way to teach them how to hinge reward.

[Justin Andrews]

Yeah.

[Doug]

So assess it. So yeah, so it makes a lot of sense for certain applications. So it's not. This isn't me on the trap bar at all. But if this is a person who can, does, could. Can deadlift good or knows how to deadlift right. Properly you could deadlift and never trap our deadlift and be completely.

[Adam Schafer]

One of the most difficult things to do in training is to really hit that, that posterior chain. There's nothing more effective than the deadlift. So you have to just keep that in mind. If you don't have enough time to really build the skill and you need a long period of time to really build that skill, then I would look at risk reward trap bar would be my focus And I would build strength and I would work my way into that skill.

[Sal Destefano]

Next question is from Fit for Running. What are good non meat protein options during Lent? Since as a Catholic we abstain from meat on Fridays. I'm not a big fan of fish.

[Doug]

We get this question every year. Yeah, at least a couple times. And I, we. I think we're all in agreeance on how. I've heard you answer this a ton of times. Is that when you're doing things like Lent or fasting for spiritual reasons, then I think that's the way you should approach it.

[Justin Andrews]

Yeah.

[Doug]

It's not the idea of like, I think that is the whole goes. Yeah. This isn't you shoot you. Who cares about your muscle? Who cares about your, your physique goals when you're doing something like that? I think that's the idea is to let go of worldly things.

[Justin Andrews]

Yep.

[Doug]

And idols like being like our bodies and the way we look and stuff like that. And so I think you're. Don't do lent then either do lent or do fasting for. Or don't do it. Don't try doing.

[Justin Andrews]

I'm going to be doing this. Right. So we're going to be doing. We're going to be practicing this and I'm going to eat fish. And I'm not a big fan of fish either. But it's kind of the point. Point is it's got to be hard, right? Yeah. Now, okay, I could give you lists of options, right? Eggs, dairy, fish, whey, protein, you know, that's not meat. But the whole point is it's supposed to be hard. And the whole point is to focus in a different direction. So I mean, I'd say, okay, you're not a big fan of fish. All right, then whatever. It's gonna be hard. It's supposed to be hard. It's once a week. It's only for the next 40 days. And you're doing it for your faith. Then go for it. And there are other options that I listed. But when you try to like circumvent and, and make it so that it's no longer hard, I mean, what are you doing it for?

[Adam Schafer]

Is it just better you don't like it?

[Justin Andrews]

That's right.

[Adam Schafer]

Because now you're gonna learn something.

[Justin Andrews]

I don't like fish.

[Doug]

I'm gonna be eating. Why also even eat fish?

[Justin Andrews]

Oh, why, why just go with nothing? Yeah, I mean, I guess you, I mean, you could.

[Doug]

That's my point. My point is like this. The person is the person that's thinking that I need to eat fish or I need to do this. Is chasing these protein goals. One day of doing this a week is not going to hurt you. No, not, not from a health perspective whatsoever. So you know that this person who's chasing protein through these routes are doing it for it for aesthetic muscle reasons. And if you're really doing this for spiritual reasons, it defeats the purpose. So I, in my opinion, either do it or don't do it.

[Justin Andrews]

That's right.

[Doug]

So, like, and I, I feel strongly about that. Like, this is, like, that's the whole, that's the whole point.

[Justin Andrews]

Yeah. Otherwise it becomes tradition. And it's not, it's not faith. It's really just about the. I'm doing the thing I'm supposed to.

[Doug]

Exactly. That's what I mean. Like, don't do, don't do that. Like, that's, that's.

[Sal Destefano]

The next question is from Peter. Peter, unofficial. If I don't get enough protein daily, how does that affect my gains?

[Justin Andrews]

Well, we talked about this earlier. It makes a big difference. Huge, big difference. You could feel the difference, you could see the difference. There will be no question.

[Doug]

Especially, especially you end this in gains. Oh, yeah, because if you just said, like, how much of a difference is making me living? Longevity, staying lean, you know, not that, but you, you want gains, you want to build muscle. It's, it's the difference of you doing it or not. I, I, almost, almost every client I ever had that was like, man, I train, I do all this and, but I, I don't. Like, the first thing I go to is like, let me see your protein consistently. It's like, oh, there it is right there. Well, you do not consistently hit optimal protein.

[Justin Andrews]

At the beginning of the episode, I said, Based on the studies, 27, increase in muscle gain from hitting high protein. I would say that that's not even high protein.

[Doug]

The studies you're talking about, you're referring to going from 0.8 to 1.6 per kilogram.

[Justin Andrews]

Yeah, I would, I would even extend it. If you extend this over years of eating, either eating high protein or not, I would say you're gonna make 50% more gain.

[Doug]

And I would argue that if you actually go to a one to one, what we always recommend, you'd see even more.

[Justin Andrews]

Yes.

[Doug]

So it's like, it makes a big difference. Huge difference.

[Justin Andrews]

Makes a big difference.

[Sal Destefano]

Next. Next question is from Mick D. Maria. Why do I love maps 15 programs so much?

[Doug]

You know what?

[Justin Andrews]

Here's why, here's why I picked that question. Here's one. Because, because the people that are writing in that love this program so much are people who've already been working out for a long time and they're shocked. Not just that it's easy and that I'm not losing gains because I'm only doing a couple lifts a day. But they're coming back and they're like, like, I can't believe.

[Adam Schafer]

Making progress.

[Justin Andrews]

That I'm getting better results than I had before.

[Adam Schafer]

I know.

[Justin Andrews]

Like. And so the. Our maps 15 program versions. So we have many of these. Right. And essentially maps 15 means 15 minutes a day. But if you do the barbell dumbbell versions, it's probably closer to 25 minutes. Yeah. But you're doing two lifts a day. That's it.

[Adam Schafer]

A short amount of time.

[Justin Andrews]

People are blown away that they're getting the best results of their life and they're doing way less than they ever did before. That's why everybody loves it. It's not just. It saves time. It's not just. It's easy. It's. I'm actually getting better results, stronger and making gains.

[Doug]

Listen, it's so great that you chose this quote. You chose this question. Before we had our organic, authentic conversation that we don't even know where we're going is in the conversation. And we had this in the way we just ended was talking about how we all. Everybody that has been thinking about or that's older and wise always goes, man, I wish I would have done way less.

[Justin Andrews]

Yeah.

[Doug]

And this. The reason why so many people love it so much is they have that same realization. Blows their mind. They. Blows their mind when they reduce the volume and intensity and all the stuff they were doing before to something as simple as just two movements a day in their. In their workouts. And they are seeing phenomenal results. And who doesn't want to see more results doing less work? And it's.

[Justin Andrews]

It's also just a paradigm. It's a paradigm shattering experience.

[Adam Schafer]

It's against all the marketing we. We grew up with. Yeah, completely. And I think that's why it's so shocking.

[Justin Andrews]

100.

[Adam Schafer]

It's like, why wasn't this here?

[Justin Andrews]

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

[Sal Destefano]

Thank you for listening to Mind Pump. If your goal is to build and shape your body dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB super [e-mail] the RGB 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 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.