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You know it if you want to pump your body and expand your mind There's only one place to go mind With your hosts Sal DiStefano Adam Schaefer and Justin Andrews Do you know what had me laughing for two hours the other day? Well, huh? I was remembering the song that Justin sang at the beginning of the podcast I can't wait for it to air because I was talking to the other day, right? I was like, I'm actually really excited To hear that episode actually this is a great way to get that get the kid to pressure him to release that song Oh, we'll have this all the fans bomb are disappointed. We'll have the fans bombarded like bro You need to step your game up. You're gonna get on this level gonna be posting that shit fast We've done like four episodes since we thought he's a great kid, too He's got he's got a podcast called you just say that because he's Italian. He's good-looking You're so fucking biased. You know what you don't think is a good kid. He's good kid. He's a great great I've what is it? How can you say that about him? What do you how do you know what I know? How do you know he doesn't kill little kids and shit? Wow? You don't know that I'm pretty sure he doesn't do that Well, you've only met him for a little I'm pretty sure he doesn't either but I mean just come right out and say some She's I think he's handsome. We can prove that we saw him. He's handsome. He's intelligent. He's a go-getter, right? Yeah, so based on those things Yeah, but he's got a podcast called how to do your 20s and he came here He wanted to interview us and we're like sure we'll be on your podcast because we like people who are trying to grow their business He's a young guy, you know, he's a go-getter. So it's like sure come on up translation I like to hear myself talk. Yeah, exactly. So we got a humble attitude about it, which I really appreciate. So he comes in and That's rare and he shares he shares He's making a product and it's made out of like macadamia macadamia nuts and other stuff It's like a it's like a nut butter and that's what it's called something So I remember the song now by the way, it's delicious by the way, it's delicious. So he brings in we're trying like wow This is really fucking good. Yeah, so he just goes right into a commercial. Well, so here's the thing like I had to I was compelled I don't think people realize like when we when we do podcasts. We just go and there's no prep We just roll right. Yeah, he's waiting for like are we gonna start? So right away Justin starts singing a song about this nut butter. Yeah, but it's the most Totally in left field and like his girlfriend was in here and everything. I hope he plays it No, I hope he plays it if you just went for it find this podcast and How to do your 20s and pressure him to release the song poor guy You know, what are you saying? He wants to if he wants it's fine. Maybe we'll get a copy Don't even don't even remember It was something and I was lying and it was better because it was off the cuff and then we just went right into the fun The part I thought was comical was we must have talked for five minutes before we let him introduce his own show Have you ever have people on here There's take over your show. There's such assholes that take over your interview, right? That was literally what was going on that whole time. We don't shut the fuck up No, that was an example for you right into a hornet's nest, but I'm excited to I'm excited to actually see because I we That's the first time I think well, that's not true because we did that with we did it with Ben But it was different with Ben, right? I was there was a different there was a different vibe Oh, Ben think about all of our interviews that we've done right. We've done Ben Ben's interviewed us. We Kyle's interviewed us I was interviewed by myself. Yeah, we had Brin and Shapati, you know Yeah, I'm not all the ones that we've done together, right and this that one was a different feel than all of them Yeah, why well why well we don't what I thought was good We dove into some we dove into a little bit of everything like well first of all I don't think we were sober, but number two we were I know you laugh, but it's maybe it's true or maybe it's not maybe It was it's awesome. It was an hour. It was an hour studio That was the second thing and number three We used to get messed up when there was another person like we're not good at sharing. Yeah, each other Yeah, I mean and a problem. Yeah, it is and but now we're really good with our chemistry when there's another person in the mix now So now we're cool. So he came in and we just we just went and it was a good time Yeah, it was we had a great time, but we didn't stop. I mean, I think we might have talked too much Yeah, well, that's what I'm interested to hear that cuz that's what you know, she was she asked that she's like Do you guys talk too much? You know, you get ramble like she was giving that I'm like Katrina and I said, well, we don't ramble I don't think I said Sal does that a lot, but I don't really cut you off because I'm tired of hearing you know That's my job, you know, it's funny I'm aware enough to know that I have a tendency to like I want to do that But I'm not aware enough to know if I do it more than Adam I'm serious. No, that's why I'm here cuz to me it's like I think you might beat me, but I don't know I wonder who's the more who's why I think more of the rambler Justin's probably has the best perspective since he sits across from the room trying to get a word in yeah, that's what I'm saying I mean, I just like to who rambles more Can't do that dude. He's too political He worked with you forever he's gonna pick he's gonna say me because it's not like well back then it would matter like cuz I had Something to do with his paycheck now. I don't have anything to do with this. I'm she's gonna say what the fuck he wants right now I mean, there's elements there for both you guys Oh, don't be get on a rant and I'll be PC cuz who's harder to get a word in It depends it depends on the topic. Yeah, exactly. Okay. Yeah, because if it's well This is interesting because like it depends a lot of times I know like if I if I interject and if I have a thought and I want to kind of boom get my opinion out there and like I have to do it like forcefully because that's just a survival mechanism I've acquired over you know two years like I just like you know, this is what I have to do now You know, I spearhead my way in this conversation But like there's a lot of times I don't want to do that because there's times where Sal like he's on this You see this like momentum building like when he's getting on to He's striking a nerve He's he's kind of finding his voice within his train of thought or like kind of going down this entire train of thought And it's it's like I get kind of sucked into it, you know, if it's really Engaging and so I don't want to fuck that up And so like I'll pull back and then like he can ramble but sometimes it's important that he rambles But if it's not important and something I'm not interested in then I'll fuck it up, right? Same thing with you. Like, you know, it's like a wrench. Yeah, it's like, you know, I can listen You know, sometimes like personal experience and these these stories and you know Like I have stories where I can't even tell the whole damn story, you know, that's my problem But you know Adam is a professional telling stories like I'll tell you what like you got like just an endless supply of stories And so I have to like kind of cut through the fat of it and be like, okay No, this is a great story And so I let you like keep going and going and going so really what you should pay attention to is when I come in Yeah, because that's what tells you if you're rambling Well, I kind of I think I kind of do I think we do I've gotten better about when you do interject of stopping I might be even when I'm in I might I have a train of thought. I'm going somewhere You guys have gotten a lot better that by the way, which is thank you Yeah, I feel like you know what I noticed now because when we have a guest Adam sits right next to me, right? Yeah, so by the way, just you know, that's a bit that's not fair that I have to be the one at all of us I guess that's why you guys are a little closer than no, I don't feel that I don't like distance from you fuck You have your own seats. I'm okay with it years. I'm the guy Well, let's okay back up to when we first got the studio and we're talking about I'm the one sure thought I'm gonna I'm gonna clown on the one on the one who wanted like a his own custom chair my rhinestone mic Like I'm like this is mine. Yeah mine I'm the one who has to give his fucking chair up. I'll tell you what next time we travel somewhere And if you give one of us the master bedroom give you a special then you get to sit in your fucking chair. Oh, well, there's Let's talk about there's like this unwritten rule. Let's talk about Adam gets Thank you. Yeah, there's a behind the the structure is not a mine at this house So I'm like, okay get the master this is there's an unsaid rule that goes on and like when it comes To book and I've been this friend right where we booked trips And I've been with friends that have way more money than me and can book better trips and places for the mean I've been with friends that are the complete opposite of that and none of that matters on who gets the master But what matters is the mother who took mother fucker who took the responsibility to get the place book the place pay for the Place whatever it may be even if it's coming from the same pot, right? So it's coming from our money. So it's not really like I'm paying for it You guys aren't paying for it. Yeah, we evenly pay for it But I did the legwork to make sure that it happened. So if you did that I would automatically submit that right away hundred percent You wouldn't even have to say a word if I knew that I think what a trip was handled and booked and I didn't have to do it I would just assume my role. I believe for the second-best room right away Yeah, where's the second-best room I'm going to it because I know Sal took care of all these arrangements He's getting the back pack on it. You guys don't want me to book the room. Well exactly, right? So yeah, yeah, you're terrible, but it's kind of funny. I love I do love I don't care Nobody cares. Well, no one does we never had that conversation That's one thing I'll say great I'll say this thing right now as big as our egos are we're all cool with someone having a bigger ego at some point You know I'm saying yeah, like it's all good like you what I mean It's not I'm not making a dig like nobody cares You have your you have the master bedroom with the you know the big TV and stuff all the time There's nothing wrong with it. I will say you call them out on that I will say this though Adam all because you sit next to me when we have a guest You have to move chairs you sit right next to me And then there's there's this funny guy this thing that happens sometimes where he sits forward So I can't see the guest so then I move forward then he moves Before you know it was sitting like that too. Yeah, I hate this Leaned in this angle is awful because you have both the arms and you have the mic that close in your So I don't get this. Yeah, I don't get this eye like the eye contact I go that's important to me when I'm talking to somebody and I'm into a conversation I got to look you in the fucking eye if I got to look you through a fucking Yeah That's what I feel like when we're doing it I feel like I'm like looking through the screen to see this guy and I don't do well with that I don't like it at all So I'm you know what I can't wait for us to finish that front room area So we can do some interviews out there and I do want to change the way this is set up because We do have a guest and we have more and more guests now And that's not a fun place for me why because it's just it's not comfortable to interview It's the best one for me though. I don't mind sitting next to you I know I rat and I talk shit about that that doesn't bother. No, I like sitting here Actually, I think I have the best chair though for real of course you do that I feel like I can look at Justin and then I can look and let's be honest Hey, buddy, I can like where I look is worthy like I can make it look like so if I look over here You're not getting my attention anymore. I'm sorry. Well, I could easily be like nope Yeah, you have a suit this position and all every every place we've been from Doug's house to the other studio This studio and really even when we eat dinner you assume the head of the table That's your mafia genetics. Okay, you're in the back That's really yeah, you like you have that that the head of the table head of the room. That's okay You can sit like that. Yeah, that's fine. That's all that we're calling it all as long as I get the master bedroom and the fucking son Wow, I'm cool with that. Wow. I love this fun Meanwhile Justin doesn't give a fuck. No, I see now you guys realize I really sincerely don't give no hundred percent You're probably the easiest. Well, no, Doug. I get my outfit. Doug has had a safe Doug has had to sleep doesn't make sense sleep on a fucking toller's bed before when we My god, Doug is the most gangster doesn't give a fuck I remember when Brianna first started booking the rooms in the first two rooms that she booked You know she you go off of when you first are going to VRBO you look at it It says like oh it sleeps eight so we only have four so we have no problem. Yeah, but that's they you know It's bullshit, right? It's like there's a bunk bed. Yeah, and they count Queens is two So it's like oh, then we get to the house and find out like oh shit Doug In the he's in the garage. Yeah, like he's been the biggest trooper when it comes to now Of course now that's settled. It's been like listen They have there has to be at least four beds legitimate beds and now five right so now that we had the crew with us So it's just I that way I do notice the the yeah, I mean we end up sharing a bathroom usually you always get your own bathroom Yeah, that's this part master bedroom Yeah, and then usually we have to share a bathroom and you know one of these days I want you to share a bathroom with Justin just one time Fucking time I want you to share In the morning in the morning. Oh in the morning. It's well. That's my special time Why you can I just tell you bro? I first well the good news is I'm always the first one up I'm getting the first problems. I'm usually the first one to wake up And so I've learned now to go in there real quick. You got to get it in yes before the sin You don't want to go after just insane. You are the first one up Doug and I are probably the latest up I don't know who gets I'm the only one I could talk to you Exactly, yeah, I'm up. I'm up till two in the morning, too. I'm just not up with oh, no We we stay up all pretty late. I just like I just wake up early. I'm ready to party You are an early wake you got have I woken you guys up with loud music? Yeah, that's right You did that in Sacramento you fucking asshole. I did it hence why you're not in the room Yeah, exactly. You lost all privilege to sleep near me So so can I just tell you that's like part of my signature like if I go out with a bunch of people and we're spending the Night somewhere I'm always I typically in the one that needs the least amount of sleep But when I wake up in the morning, I like to put loud music on and wake everybody up because I think it's But I did it once with you guys and so I turned on the music how loud nobody got out of the room So it didn't really work. So I'm like this is not that fun So I turned it down and then when you fuckers woke up I got the dirtiest looks from all of you cocksuckers and I was like well Probably shouldn't do I'm not gonna do that anymore Well our body language said it all Doug bring this quaw because I know these guys have kids to pick up from school Today's quaw is being brought to you by Chimera coffee It's the only coffee that is infused with all natural Neutropics for a cleaner calmer and more focused buzz without the crash put the Chimera link at minepumpmedia.com And input the discount code minepump a check out for 10% off First up is Lindsay is back our pool. I'm glad she's back Yeah, Lindsay is working out fasted and making good gains, but is there an advantage to eating before working out? This is you know a lot of people talk about mill time out you want so check this out I just posted this. I'm a look it up right now. I just posted this on my Instagram page Yesterday, I think it was yesterday or two days ago. No it was yesterday a study was just published in the Journal of Translational Medicine That compared to groups of bodybuilders. So this is what's interesting about it They took people who were trained who've had trained for at least five years and one of the problems I have with studies that are done on things like protein intake and exercise on newbies who never trained Of course their body responds like crazy, right? It's difficult, right? But they picked 34 people with five years of experience They split them down the middle One half eight frequently every two or three hours the other group Limited their food intake to eight hours. So what they did was is they is basically intermittent fasting like the eight as much as they Wanted or whatever, but they could only eat within this limited time frame at the end of the study what they found were insignificant changes across the board except the group that ate within the eight hour period that In other words, they all they gain the same amount of muscle same amount of strength Everything was the same except the group that ate within the eight hour period got leaner much leaner Statistically leaner significantly leaner than the other group and the calories and macros were about the same now The study is not perfect. It's a small group. It's 34 people. It's self reported So and that's the problem with human studies is that they don't lock them in a room and count every single thing that they put in their mouth But it is a study that is pointing the same direction of other studies Which is showing that intermittent fasting by itself independent of calories It results in fat loss and this is another study that shows that you don't reduce your muscle mass or strength or performance. So Here's what I tell people I tell people like when it comes to things like meal timing like It's down the list, right? It's way down the like, you know, make sure your nails are clipped before you lift Like that I mean do that first performance gains I mean I mean literally though like it and here's here's though and the reason why I'm like that is because I was the opposite because I I believed all that stuff that I was being fed that like that was like the anabolic window and I needed to do all this Stuff and it was like but yet I was missing on sleep I was pumping my body full of all this shit like you know I all this other stuff going on that I wasn't fixing all the big rocks and I was so hung up on getting this this Optimal performance is gonna build more muscle from my body because I was so fixated on that in reality like it's so Minuscule as far as what it does for you is is in your ultimate goal Will there be burning fat and losing body fat or if it's building muscle either way for your ultimate goal? I think like, you know, if you're a competitor and athlete, you know And you want to like optimize sure a very specific event in that game You know, there's a process to that where you can time it be more sensitive to these, you know Nutrients that you're consuming so that way you're sort of fasted going in and then you eat at a time But I'll tell you this boom This is where you respond at your ultimate performance, but yeah This is where I flipped people on their head though within the bodybuilding community was I was the guy who didn't give a shit About that. Yeah, and still competed at the professional level and I did that to make a point Yeah, that you don't have to eat like all structure like this I would skip like it was for me when I'm when I'm bulking and I'm building right So if I'm building I'm trying to eat in a caloric surplus. It used to it was Advantages for me to eat four to six times. I'm a 220 230 pound guy Training hard moving a lot. That's a lot of calories if it how many calories would you try to eat when you're gaining like 4500? So yeah, so you'd have 45505 you're not gonna do that with two meals You're not and it's and it's ridiculous to think you're going to and even three meals is tough to get that many calories do the math on that That's a lot of that's a you know a 1500 calorie meal every meal if you just do it three times That's fucking a lot. So I would eat four six times a day Not because there was like this advantage to it other than getting those calories in it was tough to get and then when I went When I switched to cutting for a show I just I started dropping meals off And it wasn't like I was worried about like anything and then and then so rather than keeping the same number of meals You just cut two of them out. Yeah, well smarter. I would strategically do it I do I do like one, you know, I cut one out run for a while like that, you know And then I'd also be slightly increasing my movement So if I was averaging 15,000 steps a week, which would be a pretty average week for me when I'm training I would drop one meal increase my steps by 2,000 steps a day and that subtle increase in movement and that Decrease to drop in the middle of I would mean it would drop me a good for two weeks. I'd do that again Now, you know that all being said there is some very interesting science that's coming out Dr. Ronda Patrick has talked about this we're in these mouse models where when they they limit They're eating to a time like a feeding window of eight hour window They actually build more muscle and strength and lose more body fat with the same fucking calories now These are these are animal models or mouse models Some human studies are showing that this may be the case. So in other words fasting has Benefits that and I'm we know the health benefits, okay? So there's obvious health benefits, but there may be some performance benefits fat loss muscle gain benefits that are independent of the calories and macros in other words if all things being equal all the important things being equal like Adam saying When you include, you know time-restricted eating you seem to have some interesting advantages now from the outside Personally, this makes perfect sense like when you eat food There is a process of things that your body goes through to Digest and assimilate this food and it only makes sense to give that it would be beneficial to give your body a break Yeah, you know I'm saying like let your body not go through the process and then Reintroduce it after you've at least been able to process the food and get it down at a certain level eating itself is slightly inflammatory Yeah, well was another study that showed that super frequent eating where they had people eat eight meals a day with the same macros and same calories Was inflammatory actually showed Rises in inflammatory markers. So so again again on your being anecdotal like this is one of these situations where I would That was another reason why I liked pushing to six meals was because I would just start to let my body get adapted to this like Frequency of meals eating it just enough in time for me to switch and go the total opposite And I I would totally see a huge difference My body would respond right away because it was so used to getting fed on this Regular regular time and then I'd go the other direction and then I go back the other way So I was I was constantly doing this to get my my body to respond And I feel like if you're somebody who always eats like Same thing goes like you're challenging your appetite, too I mean at that point like when you're I mean you're getting used to this sort of a schedule You're taking it away. It seems like you get a lot of benefit from that from a metabolism perspective, right? Oh, that's challenge and that's what that's what I mean That's what I would feel and I like I said I know this is anecdotal because we're just talking about me And what I've experienced myself But I've experienced this too with when I teach clients and I and I would put them on the same type of regimen where I have You eating consistently just so you can learn about macros learn about your food You see all the stuff then I also teach you how to use that as a tool to take away from that and then see how your body responds See how you feel connect those dots like to me That's that's the takeaway because I think there there's a there's another other side of this coin because we talks We talk about all the benefits of fasting, right? Well, I also see this and we get this on our forum I see this a lot where people are like, oh, I love fasting and then now it becomes this every single day They fast and not to say that there's anything wrong with that But I'm just saying you're probably not getting the same benefits as the guy or girl who? Intermittently puts it in there and goes back and forth even besides that you can fast too much You know, it can cause a stress response in the body women in particular If you're an adrenal fatigue, you probably don't want to be fasted for long periods of time So it's not great for everybody But I think there are ways that people can incorporate some of the concepts and get some and get some benefit from it But the question is is working out fasted and advantage or disadvantage You know if you're doing a hardcore endurance event, you probably don't want to do it if you're just lifting weights in the gym I don't think it makes a big difference. Yeah next question is from Shane Kelly What's harder to give up coffee sugar or alcohol? You know what if you if you throw if you throw cigarettes in there You have all the fucking legal drugs people you think it was directed towards us personally It was what's harder for us to give up But yeah, just not to go and I mean this is smoking been hard for you. Well, no Yeah, this is this is all this is kind of related like if you it's interesting, you know I look I've been looking at this more recently for myself because I have found that I've been consuming too many stimulants For too long. I've been having too much coffee Too frequently now coffee is very good for you. There's lots of health benefits, but that does contain caffeine And caffeine can be overdone. This is quite individual from one person to the next but I found with myself I Realized I was having too much caffeine and I needed to reduce it But it's funny when you look around you see people like it's like these legal drugs that we use to augment You know our our reality or to push us to do things that our body may not want to do like I found myself Drinking coffee to feel normal once I realized like wait a minute problem. Yeah, like I'm not getting a benefit from coffee I'm I'm just making me dependent on it at that point. Then I said, okay, that's operating exactly and I'm like I'm cutting it. I'm cutting it down. I know it's the same thing with coffee It's just like there's definitely a point where you start to see like everything sort of levels off and you're not getting that same Response like you initially got it's more just like okay. I have to do this So I'm not super sluggish walking around well I realized with myself like sugar and alcohol are not a big deal I know I barely have sugar and I never drink so I don't care about those Coffee had become such a regular staple of my morning That when I started thinking about like, okay, I need to reduce it I got that's like visceral reaction to me like no, yeah I got to have my coffee in the morning. I said wait a minute. Why am I reacting so strongly to just a fucking drink? Like I should be able to say no I'm not gonna have coffee coffee and I would say it is definitely the strongest for me as well Because I feel you know you touch certain things to it like yeah, there are some health benefits But you know it can get away from you and really like with coffee It's like I feel like I'm productive and like I associate all these like really positive things with it versus like sugar for me Yeah, like flavor, but I've sort of trained myself out of like I don't have like a Response where I see something sugar and I'm like, yeah, like I've stuffed my face You know, I don't have that. That was maybe when I was a kid But the alcohol for me like that. I mean I went through a period where it was like yeah, you know I wasn't like Drinking all the time, but I was drinking enough to where I was like why am I like I was doing that to release a lot of stress And so I associated it with that which became like well It's just like two drinks to kind of take the edge down and you know I was depending on this to provide a sort of response So I think you know, that's where they can really start to get problematic I think when you get to the point where you you become fearful of eliminating something Because you're you're attached to it. That's when you need to disconnect from it because you are in a state of You know, it's a lesser state of addiction. It's kind of it is it really is you know I might not be crazy addiction But there's definitely a level of addiction there to where I think about the coffee and I think about cutting it out And it makes me Like oh wait a minute I can't not have squirming a little bit and let me tell you something Can you overdo caffeine and coffee? You better fucking believe it in fact I would venture to say that people to drink it regularly daily Probably are at the point where they should probably reduce it and and I'll say this too There's nothing more often. Uh, excuse me awesome. I'm coming off and going right back on. Oh my god Coffee's great when you go off of it for a while and then you drink it Fucking fire. I put this together God when I don't even remember. I mean one thing I will say with it with with addiction like I Been surrounded by addiction since I was a kid. So I've had it in my family. I've seen it I've seen it around friends and then in adulthood I've seen it and like really close people to me and and on all levels too from cigarettes to hard drugs to Marijuana as to, you know coffee to all these things I've seen and yeah, I said something like marijuana Even though it's not considered something that's addictive, but anything that I think that you Identify with or attach yourself to or becomes habitual right where you can't break away from it I don't give a fuck if it has chemical properties that are addictive or not There's psychological properties that you become a third. So I I've seen this firsthand a lot So and it's funny too because I know You know, this is something that and I think we talked about this in an episode before a little bit where We were kind of going back and forth and I was and I remember I was challenging you that like we're on different journeys You know, you have your journey and you're going on I have my journey I'm going on and I've I've like I've handled like addiction type Demons and things like that when I was a kid and seeing it so much that I was so scared of it that now I have this and I'm I'm lucky for this. I feel like I'm blessed that I went through that because I'm I'm very like I reflect right away like if there's something that I'm enjoying I have this ability to like right away like question it like wow I really like this, you know, like this experience is awesome and then I'm like wow This is awesome again like I catch myself doing that really early on and I go like ooh be careful This is something I can turn into a habit and I intermittently cycle off all those things now If I'm being completely honest, the hardest for me is actually sugar or artificial sweeteners I could that's not a surprise. I could I could have told you that well I I had out of all the ones that and I and I do I like right now I'm off of that completely and you know, I switched to iced tea and drink a ton of water You'll notice I'm drinking way more water than I normally do and that's like part of that helps me go through that process So I'm still really good about being aware of it and catching myself like well It's a tough one to moderate, right? If you reintroduce it like in any sort of level it becomes this Like burning thing die in your head. Well, let me ask you this. Diet Coke's will will will grab me harder than caffeine Any I've done most drugs, right? I've done, huh? Why? Because I enjoy the taste that is it just the taste that you you're super Like I'm asking why well that I'm aware of because we I mean We're still learning a lot about it to the addictive properties that could be attached because it's weird, right? It's weird how one person will be like for me. It's coffee right now And it's not sugar at all and then for you. It's like well, so this is my I'll tell you my theory on it Okay, so growing up I could have we had fucking cereal for dinner I had candy all the time like I went through my teens and 20 always having Sour patch hot tamales candy and like I ate candy every single day I like childhood memories. Oh Tons so I have I have a psychological side that I have attachment to it I love sugar in the taste of sugar. I'm a carb fanatic all those things So I I grew up my whole life now. I'm adult now I see all the things that it's caused and I have autoimmune issues and now I'm and I've recognized that So out of all of them I that one I probably have the hardest time with or takes the most Focus for me to do it and be like no you set yourself on a path that you're gonna completely because I'm also this I also believe in balance to I actually love the way diet coke tastes I'd prefer it over a regular coke Which is why you see me drink the green ones when I drink them is that I like the cane sugar But then I like the fact that it's got stevia So it's not as like a regular coke is way too sweet for me I see and then a diet coke is that the level of sweetness in it is just right for me And and so I can get caught up in like allowing myself that in the diet a lot especially when I got in competing and I became Really clean about everything else and measuring and then there was no I was very strict about my macros and calories So that was like my one thing that I could have a diet coke was like oh so I connected that to you know This this sweet relief from this and so that is the hardest Do you think if if diet coke was known to reduce muscle gains? Do you think you would have ever been as addicted to it or is connected to it? Absolutely because I you still would have yes Because I was already you got to remember I didn't start really training and even caring about that until I was 1920 years old by that time I was already on I'm already a mess Yeah, I'm already at and at that time Yeah, you could if you I mean obviously if it was like if you told me like yeah for every bite of ice cream You have you lose one pound of muscle if there was numbers like that came out. I would be like The reason why I'm asking is because I Because both you and I you know had those we wanted to gain weight and gain muscle all the time Yeah, and so for me like I didn't have an issue with sugar But I definitely didn't avoid it because I'm like fuck it. It's extra calories. I mean weight anyway That's where we're similar right you and I have various we definitely have a lot of similarities with our insecurities And I think we I we both connect there But then there's definitely we have different paths on that we went and I you probably weren't around as much addiction and abuse And stuff that I was around growing up so that also gave me a different like perspective on all these things that and I think candy and sugar and things like that that was never even I like You know Coke and draw those are all bad like so I knew that and then I knew that addiction part of it But no one ever really like told me as a kid growing up that like you know This sugar thing could really head you down the wrong path if you don't pay attention to this now So that's why I think that's probably the hardest Israel Granados best tips for losing fat while maintaining muscle mass This a lot of people have challenged with this Which is why offer intensity question keeps coming up to this is probably the third time But it's because it's such like a Sought after thing it is because I think guys bulk up and gain a lot of weight And then they go to cut and so then they go in these long periods of calorie deficit and lots of cardio And then they find that they lose lots of muscle and strength when they do this So yeah, there's a few clear easy tips just from my end number one Don't go into these excessively long crazy bulking and cutting periods So instead of going like three months or four months of bulking and then you know three months of cutting Where you're gaining lots of that's just an excuse to feed your addiction. Oh big time Like yeah, you don't want to just own it just own it if you do it own it That's all I say, you know, I'm not gonna tell you don't do that I'm gonna tell you if you're gonna do that own it. Yeah fucking just feeding that dude Of course But but let's if you want if you really focused on building muscle and staying lean There is a benefit to bulking in the sense that there is an anabolic benefit, but it doesn't last very long So you can bulk but do it for a short period of time and then cut for a short period of time And you'll find that you'll hold on to more muscle now You're not gonna get these dramatic weight shifts So I'm not gonna like gain 20 pounds in three months doing it this way Yeah, but I'm gonna gain lean body man So more gradual increases and decreases the better right they are going to approach it well that mentality Yeah, and let's keep that in mind longer though Yeah, and this is where and I love the type to talk about the psychology side of this right This is where people really fucking battle right here is because Your goal right is to build size and literally was talking to a pro bodybuilder yesterday good friend of mine like been training for years and years and years and He's telling me that he's talking about this new coach that he's with right now in the nutrition plan that they have a meeting He's like tape breaking it down to me. So I'm like, okay. Okay. I get what he's doing. Okay. Yeah, yeah And like his his perception is like he went up eight pounds on the scale So this guy is like really how I'm like whoa, dude Like for as long as you've been in this like you still you're connecting like a good a good plan and a diet Just because you saw your scale go up eight pounds like are you fucking kidding me? Like your your macro flip you just went went from going 300 grams I mean no like grams of carbohydrates that like 350 grams of carbohydrates and like you're probably Yeah, your sodium your carbs just went up. You're probably thirsty more like of duh You know saying like you didn't just build for you didn't just switch you up and put your five pounds of muscle on you But like that's people's perception of that and they're connected to the scale so different. Yeah So if you're not seeing like if okay I'm on this maps plan and they tell me I'm gonna build the most muscle doing that But then three weeks goes by and you've only seen the scale go up a half a pound But your boy, he's running a bunch of burgers. I get jack He's running that one program and he's got like he's put 12 pounds on this last week But like the people don't eat pizza and ham. Yes, and people don't Don't and they and he and if you're somebody like us who wanted to be bigger that guy's filling his shirt out He looks like I used to watch the scale Religiously in fact, I used to watch and these are the games I used to play with myself I wouldn't weigh myself until after I ate a big breakfast. Yeah, that was number one and number two Before I took a shit and I'm not even joking. I would weigh myself when I knew I was heaviest That's the the mind fuck you play with yourself when it comes to I would I would eat every night until I saw a higher Number on the scale before I went to bed. So I used to like I'm on gain right now, right? Like I've gotten this is so hard for me to put size on so before I go to bed I've never seen 227 so I pushed up I'm 228. Yeah, then tomorrow is like okay 227 point two I'm gonna eat till I see that like I used to do shit like that connect to that No, it's not effective if you bulk up for long periods of time and cut for long periods of time You're just gonna gain lots of body fat when you bulk and you're gonna lose muscle counterproductive Here's the second thing you should do train properly This is probably the most important thing because the most overlooked it most overlooked because if you train properly if you have good Exercise programming with proper frequency because body parts splits don't don't hit this nearly as well as full body routines do But if you send the right signal your body will want to hold on to muscle in fact We've had countless. I've had countless messages from people who did maps anabolic the red program Which is the one that people usually start with right? I've had countless messages from people who? They message me. Hey, should I is it okay if I start cutting while I do this? And I'll say yeah, no problem. It's gonna be a good routine It sends a good muscle building signal and they'll not only lose body fat, but they'll gain muscle at the same time Which is something that is supposed to be impossible which I've seen Happened many times, so I know it's bullshit if you send the right signal your body will maintain or build muscle While burning body fat and if you combine it with shorter periods of cutting and bulking I mean now you're in so I have to add one more piece that I think has been a game changer for almost anybody that I've taught this to is that The way our body Utilizes fat as fuel people don't really have this have this like they don't totally fully grasp this and it's and it's kind of It's very complex and trying to keep it as simple as possible to understand This is how I explain it to people's like we and I you've heard me say on the show many many times I'm always trying to do as little as possible to elicit minimum viable dose, right? And so when you decide you're gonna make this shift. I'm gonna start cutting weight, right? I'm gonna start dropping body fat people always go from one extreme to the other extreme and That is so not advantageous to your goal Like what you want to do is just make us like if you were somebody who is Eating all these crazy calories and doing all this stuff and you weren't really training consistently And then you say hey, I'm gonna lose some body fat I'm gonna cut the other way like literally just change a couple things Yeah, just change a couple things and take a walk to start off Well, take them one thing at a time too like if it's just the training piece if it's just like you have to like when you Just bombard your body with all this new stimulus at once How are you gonna understand? You know where your sweet spot is with all these things 100% and over over applied Intensity is the number one thing I see with people failing when they're trying to do a goal like this Is they want to lose it and they think that the harder they work the closer and faster They're going to get to this goal and that it that couldn't be further from the truth Because our bodies don't work that way and if you're in a caloric deficit Which you will need to be if you're going to be burning fat and you're going to be losing weight Then you're also at a place right now where your body is like just efficiently burning fat And then if you start to push it really hard while you're in a deficit like that That's when shit goes like oh shit What's going on here and that's where your body starts freaking out and going like oh and it starts to become Conserve energy because it's not sure how much more you're gonna push it the next day Oh, yeah, you want it you want to get into metabolic damage in a hurry just cut your calories Dramatically keep them down for low peer long periods of time and work out like hammer yourself Well, and you're gonna get medical and think that's the extreme analogy right so I know someone's listening they go like well That's not me. I don't get crazy But okay, you may not get crazy like that to create metabolic damage But are you on what side of the spectrum are you are you way closer to that side? Are you way closer to the guy that barely does anything different? You're better off being the guy who barely does something different every week barely a little bit more Barely a little bit harder barely a little bit more You know that guy or girl is gonna see way more than the guy or girl who's flirting with the beast mode No days off all out, you know go big or go home It's a step ladder, you know take one you move up one step at a time and that's how the body progresses It doesn't progress by jumping off a cliff and landing where you want to be that's how you cause problems mm-hmm Will aha, what are your gold food go to food? Yeah, what are your go-to foods when traveling as far as proteins fats and carbs are concerned Did we talk about this with Dom? Did we get I think we got into this a little bit Didn't we get this a little bit and this is where I've this is where I use intermittent fasting a lot Yeah, I mean my go-to food is no food Well, I mean I think it's a great question because I think it's a challenge that I used to have for a very long time Was especially being guys that need to build and build muscle and if I don't feed my muscles I'm gonna lose my muscles. So that mentality. I'm always concerned like well Well, how do I get the optimal fuel when I'm flying and I'm traveling I'm out of town. Well, how about I don't eat? How about I use that how about this is there? Well, yeah Well, how about since you know, I'm flying on a plane for four hours sitting in an airport for another hour traveling over here How about I just decide like wait until you get good. Yeah, this is a good day for me to apply some intermittent fasting Why fight it? Well, let's say you are you you're ready to eat now like what are some good? You know easy foods you can find aside from having to go to a restaurant and telling them to prepare You know your particular meals like like for me. I went on a long road trip When did we all go to Washington the first time? It was a while ago. No, right? It was in August. Maybe yeah, I Here's what I did. I stopped at grocery stores and I bought For proteins and fats I'd buy can of sardines or tuna fish or they have the salad bars with olives and nuts I'd have fruit I mean, there's a lot of things you can eat that are really convenient that you can find it almost any grocery store jerky That are also very healthy healthy. Excuse me jerky is another good one. Although not all jerky Well, not all are great equal. Yeah, not but nuts are great my macadamia. I love macadamia nuts Like I'll just buy some of those and just you know smash on some of those or some seeds Nut butters are pretty good You know just as convenient as fast food restaurants are so are our our grocery stores You know you walk into a grocery store. You can see almost anything No And I feel like if if that is too much effort if it's too much effort for you to go into a grocery store Too much effort for you to go to a restaurant then you are just better off fasting. That's how I feel I feel like You know In this like oh, I need to go through here like to go through the drive through because back in the day I used to think that that was going to lose muscle But once that once I got rid of that insecurity once I broke through that way of thinking To me, it's way easier. I just to me. I think I'm I'm were huge fans of You know intermittent fasting, but I'm also a huge fan of doing it unstructured Like I don't think that it needs to be like this force thing into your routine It's like there will become a time and everybody everyone who's listening to me right now There's going to become a time in the next week when actually getting to food is inconvenient. How about you don't fight it How about you allow that because you know what we we fucking evolved for thousands of years this way Where it wasn't convenient to eat all the time. So, you know, why don't you just roll with a bunches and Yeah, I do base it off of my mood, you know, like like he said like if if hydration is something that my focus is on like I You know, I'm usually like I'm trying to include more water throughout the day because I man, I feel like I've been I haven't been drinking enough water and I feel like, you know It's affecting the way that I think in my energy levels all this stuff I started focusing on that a lot of times that that just Like turns into an intermittent fasting day Right because just because of the fact that that's my focus and it feels like a lot of times when I'm When I'm hungry, it's that I'm also I'm like to hydrate it You know and so that that satiates me to a certain degree but Yeah, I mean I'm with you on on the traveling aspect. It makes things a lot more convenient because it's it's challenging It's it's a challenge. Like, you know, you do have to to really plan your way around like Getting quality nutrients and stuff, especially on the road Well, how many times have you a client who comes in and tells you what they ate and it was horrible And you say well, why did you eat like that? Well, I was in a meeting all day And this was the only food that they brought to the meeting, right? Yeah, don't eat exactly like don't eat Yeah, just just fast and to me, I don't know There's so many things that it opens your eyes about yourself when you start paying attention to that like Why am I struggling so much not to eat the doughnut? You know, like why am I having such a hard time not eating that sandwich that like that gets provided for free? Like why do I attach myself so much to food that I feel like I'm gonna die or lose muscle? And I feel like the people that I have to speak to the most right here Are the bodybuilding or the like super muscle building driven people is like intermittent fasting I mean you even heard Lane Norton say like oh, I never do that. Like why that's silly to say that Like why would you never do that? There's all kinds of studies that show health benefits behind it There's tons of times you don't fully agree with it But you understand that there are potential health benefits for why would you not even pursue it? Like at all, especially when it naturally happens in your life all the fucking time It's actually Prove to me that it does in fact, you know like going through like an intermittent style fasted protocol That you actually lose muscle prove it. Yeah. No, you doing that, right? And then you can know what the benefits for the guys that really want to build muscle Like I love shattering paradigms like this with a guy who's like six million a day You know gotta have a caloric surplus all the time and go. Hey, this is what we're gonna do, bro We're gonna fast, you know, we're you're not gonna eat I'm gonna put you on a deficit for a little bit and then I'm gonna refeed you and then talk to me About how you feel you look in your performances. That's it. Go fucking do that Coach and then come back and tell me when you look at yourself in the mirror when you get on the scale When you lift your weights, are you weaker? Do you look like you lost a bunch of muscle or do you feel fucking awesome? But you had to break through that first I can't remember if I can remember the first time I worked out fasted and I had a little bit of caffeine Holy shit, man. I was like, oh dude. I was on fire when I worked out like that. I had the same experience Yeah, I mean for for me Literally my go-to foods and traveling I know you guys hate sardines, but sardines macadamia nuts avocados and fruit like those are my like avocados are great Those are like my staples super easy grab them at the grocery store eat them in the parking lot throw them away in the garbage And I'm done. Hey, listen go to mind pump media.com. We got something special for you. You'll like it 30 days of coaching For how much? Oh, is it five million? No, it's free. It's not five million dollars. Justin. It's actually free. It's five million free dollars It's free first number. I thought mind pump media.com also MPTV mind pump TV on youtube. There's a new video Every Single day every damn day 10,000 subscribers. Yeah, we're killing it. We're killing it. So it's a great channel We've beaten other people get on there subscribe. We'll send you a new video every single day You might even get two videos a day. I'm not making any promises, but let's just say we're going crazy right now Uh, and that's pretty much it. Oh, by the way, leave us a review on itunes five stars If we like it, we'll give you a free t-shirt piece Thank you for listening to mind pump If your goal is to build and shape your body dramatically improve your health and energy and maximize your overall performance Check out our discounted rgb super bundle at mind pump media.com The rgb super bundle includes maps anabolic Maps performance and maps aesthetic nine months of phased expert exercise programming designed by sal adam and justin To systematically transform the way your body looks feels and performs With detailed workout blueprints and over 200 videos the 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 resources at mind pump media.com 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. 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