[00:00:00] Prepare to experience the strongest radio allowable by law. She will be revealed. Miss this about New York gym where excuses never apply it superhuman radio with your host Carl annoy.

[00:00:31] Hey, hey, welcome back to another episode of superhuman radio. If you're joining us on this Facebook live event, you'll be able to ask questions live during the show and just a moment when coach Rodriguez joins me. Just want to remind everybody that's two days left to take advantage of the Thrive at $14.99 a pound special.

[00:00:50] It will not last but not other two days. And if you are interested in learning more about Thrive protein, it is the single best protein powder in the world. I say that [00:01:00] with all conviction there if you take your protein powder that you're using now and you look at the list the ingredient list of what's in Thrive, you will agree with me that there is not another protein powder in the world like Thrive thr IV protein.com is the place to go to coupon code is thr IV.

[00:01:22] 19200 1/9 to get it for $14.99 a pound there is a three pound maximum per order people have been ordering 10 pounds at a time and we had a scale it back. So there is a three pound maximum per order and we can ship internationally. If you email me at on air at superhuman radio dotnet I can give you information about international shipping as well.

[00:01:48] So that is always a good thing and now without further delay. Calling all blueprint Army fall in line. It's time for the blueprint Power Hour [00:02:00] with Coach Rodriguez on the Superhuman radio network.

[00:02:07] Hey coach. Could you back up just a little or move your cameras a little. Yeah. There you go. That's good thousand percent better. How you doing, man? How you doing? I'm doing great if you'll notice. I am wearing a coach Wade Johnson ogre compound old man strength t-shirt that well that creaking sticky.

[00:02:25] We can't really see it. Can you give us a just stand up a little bit just kind of rise up out of your chair for a second. Oh, yeah. Yeah, I see it now. Yeah, there he is. That's there's the little ogre deadlifting. Yeah. Yeah. These shirts are fantastic. Not only do they make you look bigger than you really are but they had 10%.

[00:02:44] It's all big barbell lift. That's great. That's better than supplements. I gotta get me one of them supporting coach Wade is a noble thing to do. You know, you folks know how much your maybe you don't know how much he's given back to the sport support him as he [00:03:00] represents our country right in Japan.

[00:03:02] Yeah, pretty exciting stuff. Absolutely. None all second your recommendation on Thrive, you know longtime real listeners know I have always endorsed maspero away. But I got to tell it like it is Thrive is his Superior protein and for a number of reasons, but that's the bottom line. Yeah. Now it's really great stuff and it's you know, we had a we had a limit how many pounds somebody can buy you can't believe how many people buying 10 pounds at a time and it's actually less expensive than buying the three-pound jug including shipping.

[00:03:40] I mean, it was just amazing. So if you know people would say I don't blame them, you know take advantage of it, but I know how expensive protein what do you make in two bucks a jug? I am I making I think I said $2.80 a jug is what I'm making right there on that. Yeah, that's about right to make that blend when people [00:04:00] look at it.

[00:04:01] If you do compare it to your own protein powder that you're currently using now, you're going to be shocked to see what's in Thrive and it's all in there for a reason. It's a it's a very sensible. I actually got the ingredient list for Thrive from studying human breast milk. So that tells you something, you know, absolutely but anything special going over at coach Rob register.com right now nothing right now, but very shortly something special is so when that is ready.

[00:04:30] I will certainly announce it to the audience here and the world. Okay. So first question comes from Rob Robertson, he says thank you for reading my question about ibuprofen. My I can't see my entire screen. I've got it snuggled down on sh our 2290. I would like to continue the conversation and ask about natural anti-inflammatory medicines not already mentioned.

[00:04:52] What is your option of choice? White willow bark weed / CBD [00:05:00] Devil's claw full spectrum. Boswellia. Would any of these have negative? On like ibuprofen or would they work better? Like curcumin are any of them worth the money? That's a pretty complex question, isn't it? It is it is an old take those one by one but first I want to get to what Rob is is speaking to so for those unfamiliar there have been several studies now showing that in younger people and I'll say younger as in ages 50 to 60 and.

[00:05:35] Those drugs strongly suppress protein synthesis. So although they're effective anti inflammatories. There's a price to be paid. Right? And so Rob's question is a good one. What about these natural alternatives? So I'll take these one by one and Carl if you could help me. I think the first one is white willow bark.

[00:05:55] Yes. Yes. That's correct. White. Will it be? Okay? Okay. So for those [00:06:00] unfamiliar white willow bark. Is actually where they synthesized salicylic acid for the first time AKA aspirin, so white willow bark, then can be considered a natural aspirin with all of the benefits and drawbacks. Unfortunately, one of those drawbacks if you look at the literature in some studies it has suppressed protein.

[00:06:28] So although I don't think that you know that will help or hurt rather here or there if you're taking it on a regular consistent basis, it wouldn't be my first pick.  Most the next month the next one was actually we'd / CBD and you know, both of these are very different even though the weed has kind of a dial in it.

[00:06:51] Most CBD oil don't have THC. There are usually some distinction there. Did you find that out?  Yes, [00:07:00] absolutely. I you know personally I've never used weed pot. I have nothing against those that do and I consider it to be far less harmful than something like alcohol. However when it comes to.  Weed and bodybuilding there are some significant drawbacks and some benefits one of those benefits.

[00:07:20] I've heard loud and clear from people. Is that they sleep. And so everyone knows how important a component sleep is to your to your program. However, the downsides are that in several studies. It has shown an Endocrinology disruption meaning it knocks down testosterone production. So anything that does that is going to work against you I cannot say how much it works against you, but as I talked about before.

[00:07:52] There is a war there's literally a war going on in your body every day between the nabal ism and catabolism you want to [00:08:00] do everything. You can to tilt that towards anabolism. And therefore I would stay away from the week. Now. The situation is much different once we get to cdb oil.  Cdb oil is also something that I have not used although after reading the literature.

[00:08:19] I'm going to give this stuff a. Because in addition to being a very effective anti-inflammatory / painkiller, I found a study that was published published last September that very clearly showed a significant reduction in cortisol levels. So we get back to the discussion about anabolism and catabolism and that war going on every day anything you can do to knock down.

[00:08:49] Right cortisol or catabolism is going to help so I would tell you cdb oil for that and a number of other reasons is would be very high on my short list. What was the [00:09:00] next one? Well, and I want to say there is emerging research on CBD oil and doing some amazing things for muscle building and it's just emerging now.

[00:09:11] There's a there's a lot more yet to evolve here. And actually we're going to have dr. Matthew Andre on the show again to look at some of these the new literature that's coming out on CBD. So sit tight we will cover that. I promise you the other one is Devil's claw. I've heard this before. I don't know I Peter Rouse used to talk about Devil's claw all the time.

[00:09:34] What do you think about it? What is it? Well, I'm kind of in the same boat you are I never this is the one thing on this list that I have not used. However, what I see in the literature is encouraging it was spoken to as a possible replacement for traditional anti-inflammatories or using it to knock down the dosage that you do use I'll [00:10:00] be totally honest and tell you I'm not.

[00:10:03] Quite sure how effective it is as an anti-inflammatory nor am I aware of you know what it's doing with protein synthesis the pattern though that you will see is I cover these compounds is that many of them do a verse Lee affect protein synthesis. So I would keep this one on the shelf for now pending more information.

[00:10:24] I got to give a shout out. I'm going to start doing this throughout the show. John Carpenter just joined us Peter Pan or guess I owe you. An invoice for Thrive, I know because he's outside the United States be patient. I promise I'll get to it. I have if anybody's texting me I'm not getting your text messages.

[00:10:41] My phone is done is done. I've smashed the screen Beyond repair and I haven't synced it in a long time. So I've got the next couple days of probably people trying to reach me by cell phone and going why is Carl not responding to my text messages. So please be patient with that. The the next one was.

[00:11:00] [00:11:00] Boswellia, yeah, boswellia Serrata now we get to a compound that I know and love at least for short-term inflammatory relief the bus wellick acids in boswellia are well-documented to knock down pain. And in fact the absolute best glucosamine chondroitin formula. I think that I ever saw included a good shot of this.

[00:11:29] Because as you know, glucosamine chondroitin can take months to work, where's the bus juelia provides immediate relief. Unfortunately, like a lot of these other compounds. I found evidence that it disrupts protein synthesis. So as a here and there item sure I wouldn't be taking it every day though for those for those reasons.

[00:11:52] So I'm gonna I'm gonna I'm sorry. No, no, please no, no, go ahead. No, I when I wanted to throw something in that people could consider [00:12:00] using but after you're finished after you're finished, please okay, so my short my short list, then would be the three C's cdb oil csis quadrangle heiress and curcumin and so I've already covered cdb oil csis quadrangular as you've probably heard me speak to this before on the show csis is an Indian or.

[00:12:24] Has been used for thousands of years. It's name in Sanskrit means bonding. Hmm. It is an exceptional anti-inflammatory agent and painkiller. I can count dozens of people that I recommended to this to that have fantastic things to say about it. I can count on one hand and have some fingers left over the number of people that haven't had good results with it.

[00:12:50] So I would put that. I'm very close to the top of your list curcumin. You've also heard me speak to this many times on the show [00:13:00] curcumin is kind of the fish oil of herbs. It does so many beneficial things the only issue with curcumin. Is this It suffers from very poor bioavailability and as such you can take it either with black pepper extract.

[00:13:18] So Ben says patented material is called bio paren. You'll see that in some of the better formulas or you can consume curcumin with a fat and in traditional Indian Cuisine, they in fact.  Cook the turmeric in fat in turmeric is about 3% or curcumin is the active in turmeric and it's only about three percent of tumeric.

[00:13:46] Couple of other items high-dose fish oil without question the most well-documented anti-inflammatory on this list. Why don't I put it higher on the list simple. You can just eat [00:14:00] fish right? I eat salmon or another fatty fish two to three times a week and you get all the protein and other benefits along with it.

[00:14:09] Now, you can also get those Omega-3s in krill oil. Which is I think a little bit richer Source, but again just eating fish will convey almost all of the benefits that you read about another one real good one desiccated liver, right? We talked about liver being around since the 1950s. So what's it doing on the list?

[00:14:33] Well a lot like CBD oil knocking down cortisol for those of you that doubt that the US. Not any vested interest company did a study back in the 1950s where they injected rats with cortisone one group of rats got the desiccated liver the other one didn't so if you doubt what I'm talking about, you can [00:15:00] Google cortisone acetate toxicity in the rap.

[00:15:04] Click on images and scroll down on the right. You will see a picture of one rat that got desiccated liver. He's brown and beefy and looks very healthy and the other wrap that didn't that rat is literally Skin and Bones and all white compared to the wrath of God it so desiccated liver tons of other benefits.

[00:15:27] And then finally I just I have to come out and say it maspero simple. The number of people that have written to me and this has happened since day one. It was quite unexpected. But the number of people that have written to me to say my God this thing healed my injuries. It's a long long list and in retrospect it makes all the sense in the world.

[00:15:51] Why because I formulated it to accelerate wound healing. The wounds That You Don't See however on the inside of [00:16:00] your body right better come about naturally as a result of training and I think Carl you had an experience where you took it and the pain in your legs. Why do I you know, like like like there's like like an opioid to me.

[00:16:13] I mean it just it was amazing, right? Yeah, and you know, I know people have heard about it over the years into you've actually used it. You'll never know. So go ahead by while we talk about fish oil the only difference in fish oil and these other things a lot of these other things we're talking about.

[00:16:32] They are anti-inflammatory agents fish oil contains something called Pro resolve and mediators.  And resolve is a different than anti-inflammatories anti-inflammatories. Stop inflammation from happening Pro resolving. Make inflammation finish its job faster inflammations goal is to fix things inflammation is the military of the immune system when the immune [00:17:00] system wants something repaired.

[00:17:01] It sends its Army out that's inflammatory cytokines. And the problem is sometimes the Army doesn't get the job done. And so they just stay deployed. You don't want that you want the Army to get the job done and then come back to base and pro resolved and mediators that are in fish oil. They help you recover faster.

[00:17:21] They don't suppress the inflammation per se and better. That's extremely interesting. I didn't know that but yeah, yeah, and so and so if you looked so actually met a Genex very very high quality supplement company. They actually have taken fish oil and super concentrated just the pro resolve and mediators and fish oil into jail.

[00:17:45] And taken two of those little gel caps is like taking 5 grams or more of fish oil and their little just have to tiny tiny little gel caps and I take them post-workout religiously to help speed up the [00:18:00] recovery process.  Do medical doctors use their products or yeah, we could only get them. Yes, you can only get them through medical doctor.

[00:18:09] Yeah, I thought so my wife sees a. You know natural path. Yeah. Yeah, whatever you want to call it and she has some of those so yes, absolutely. So let's work. Let's work. Let's work a question in from the group here. So Kirkland more Letty is listening live and he asked do you have any outer? Yeah any out of the box ideas for building adductors?

[00:18:35] the building adductors, you know, I always looked at those muscle groups like. You know, what isn't the squat Heaven? What if you know what I mean? Yeah it like, you know, you know what I'm saying? Like you see women on the thigh abduction adduction in the Audi machines will call it right. I'll be honest.

[00:18:58] I've never [00:19:00] trained those directly. I've never felt I had a reason to so. I don't know, you know unless it's injured maybe and he's trying to build it back up. I would think I would think the lunge the deadlift the squat, you know would hit that, you know, if not directly then certainly indirectly I would say figure skate ice skating, right?

[00:19:25] The adductor is the outside right abductor is the inside right? Yeah, I would say go skating if you want to really really hit your adductors go skating or. Or mimic a skating type movement with resistance. Look at how you throw your leg out to the side and maybe hook one of those ankle apparatus is on the cable machine and do that do that that that's sweeping to the back movement with your leg.

[00:19:55] Just keep doing that because that's going to hit your adductor obviously [00:20:00] adductor machines do it as well. And right there's lots of different ways to activate the adductors, right so you can sit on the seat or you can lean forward. You can keep your leg your foot on the lower Peg of the footrest.

[00:20:14] You can put your leg on your foot on the upper leg which gives you more of a knee Bend. Then the other thing that you could do with a you see a lot of the figure girls doing is you stand up and do it where your butt is just hovering off the seat by five or six inches and you do. So now you're adding load of you let your adding vertical loading to what is already horizontal loading.

[00:20:37] So there are lots of ways to manipulate the movement. But but I got to believe that going out at skating for an hour with trash them would trash them. Yeah, and here's the thought with respect to mimicking that motion. You might also be able to do that with the sled and by what I'm referring to is.

[00:20:59] You've probably seen the [00:21:00] nylon straps that are used to pull the thread. They should have really big loops on the best straps and Amazon has them where you can hook those around your ankles and perhaps mimic that movement to build them. I don't know, you know, these are just ideas. I've never trained them directly.

[00:21:19] I always thought they got hit by the pitch and they do and they do they get hit by the squad for sure. There's no doubt about it. Especially if you're you're squatting like a powerlifter where. Taking a extremely wide stance The Wider your stance the more you're going to hit those adductor muscles.

[00:21:35] The next question comes from John Welch. I'll let me let me just drop this down. Thank you. The next question comes from John Welch. He says I listen to your answer last week about act I stare on but I'm still not buying it what objective evidence can you offer that it really works but there are studies out there on are they from the Russians, right?

[00:21:58] By the Russians and it [00:22:00] goes back to the early studies were done by the Russians. But here's the thing. Those Studies have since been replicated in Japan in Brazil and by respected universities like Rutgers in the United States.  Probably the most cutting-edge research in the world is going on at the University of seegar.

[00:22:26] In Hungary where they continue to publish studies most recently about so-called stripped at least are rooms with three times the anabolic activity of the normal ones. Now, we need to Define our terms when I say XD stare own works. I am not saying that they grow muscle like steroids. Okay, everyone wants that.

[00:22:54] But it's just not the truth that has not stopped some companies from [00:23:00] claiming that because the molecule although it is hormonal in insects. It is non-hormonal in mammals. So the next step obviously our human studies done and respected universities using a double-blind placebo-controlled. Why those Studies have not been more aggressively pursued is simple money?

[00:23:26] You know who's going to fund them? Well, I've got a neckpiece Tehran product actually to I do not have the money to fund the University study and let's be honest if the study came back with positive research findings, then the argument would be simple. Of course it did he funded it. He's got a product, you know, so I'll ask you again the question.

[00:23:49] Who's going to do those studies more importantly looked at in this frame of reference. I think it's a lot more realistic [00:24:00] high-quality XD stirone will drastically increase your ability to recover from high intensity exercise. And here's how to prove it to yourself. I've spoken before about total tonnage workouts, and this is simple math you.

[00:24:18] Whatever wait you're using on XYZ exercise, you multiply it by the number of reps and by the number of sets and it'll give you the total tonnage for that particular workout.  I want you to do that and keep track of that number such that you reliably can increase from workout to workout. And what you will notice is that it takes anywhere from let's say 3.

[00:24:47] To 7 days or in some cases more depending upon the loading for you to be able to work out again and recognise an increase. So I would [00:25:00] ask that you do that training with nothing such that you have a baseline. Let's call it five days. You're able to train five days later in still recognize and increase at that point.

[00:25:13] I want you to start taking. 100 milligrams of XD sterile sourced from The Source genus Rippon to come Karthik modes extract not Sia notice Maga. Not any other inferior Source R upon to come Karthik Moines extract.  In 10 days, you will notice that you feel a lot better that you have much better vo2max that you seem to have much better work capacity.

[00:25:43] 10 days after that you will be recovering much faster in between those sessions and understand how powerful that is a statement. That is.  If it's currently taking you five days to recover from workout to workout and do more [00:26:00] total tonnage. Okay at the next workout it logically follows. That is the weights and the Reps get higher and heavier.

[00:26:10] The total stresses on your body increase its going to normally take long or time. Right right author, John Arthur Jones prove that the stronger you get the longer it takes to recover because the deeper the inroads into damaging the muscle you make.  Right. So approximately three weeks after using it consistently.

[00:26:37] You will notice that you are able to work out train productively a lot more frequently. So if before you were training twice a week, you're able to get two sessions in a week and still improve. Now you're able to do it three times a week or even in some cases four times for short periods of time and I'll Define short as [00:27:00] anywhere between 10 and 30 days.

[00:27:03] That is a huge statement. Yeah, it's a huge claim but there's nothing there's nothing subjective about it. There's nothing like well, I got up the next day and I don't feel any soreness. I feel like I could train hard again that happens. Don't get me wrong but hard numbers you can't fudge. So that would be the little experiment.

[00:27:25] I would encourage you to run with act East are awesome. You can do that with other products, but I find that acting in. In that environment it really shines. It sounds to me that XD would be an ideal supplement to run with with big big Beyond beliefs protocol because Leo castas protocol actually flirts with overtraining.

[00:27:46] He literally brings you to the brink of overtraining and then he backs you off. And in theory that what you're saying is this will keep you from actually being overtrained you'll continue to make gains and so it sounds to me [00:28:00] that that. Along with a advanced aggressive program like the big beyond belief program would probably really get you some great gains in a short period of time.

[00:28:12] Your thinking is a hundred percent spot on it's uncanny that you mention that because you don't know what the tip of the day is yet, but oh man, okay. I don't want to give it away. Okay, I so look what I want to look for an apartment with his what Leo spoke to in big Beyond. Alright, so we're going to take a quick commercial break and when we come back, we've got more questions.

[00:28:33] Feel free to ask questions live here on Facebook. That's what the Facebook live is best at and we will be right back with more of the blueprint Power Hour with Coach Rob registration. So we got some shout outs here Robert David.  Said he hello you love the show and I had this up earlier, but we have to put it up again because she's a super human.

[00:28:56] Every way and that's Angela Penna is also [00:29:00] listening live or watching live here on Facebook. And if you are watching live on Facebook just post the word hello and we'll give you a shout out on the live show. So check that out. I so the next question comes from trying to turn things off. You know, I'm doing it all baby.

[00:29:16] I'm doing it all. There we go. Come on. Alright, the next question comes from let me scroll down. Matt Lawrence, he says I'm 42 years old and can't seem to gain weight dude, if you okay are you complaining? And before you say it meet my eating? It's not I consistently get over 4,000 calories a day sometimes more and all I get is fatter.

[00:29:42] I currently weigh a hundred sixty four pounds. I have some thoughts on this gut way in. Well, I mean, it's the old battle right the battle with the knife and fork which for a lot of people is a lot more difficult than knuckling down in and even you [00:30:00] know training hard in the gym. It sounds like he is a classic ectomorph of which I am too.

[00:30:07] So I've been there I'm going to assume his training is spot-on. I'm going to assume he's eating 20 times. His body weight in calories that by the way, though is only a starting point. Okay, if you're eating that consistently and you're still not gaining you need to add another 3 to 500 calories a day.

[00:30:32] There's a big difference between 4500 4000 namely 500 and I'm not that good at math, but that can get people gaining again. Here's the thing though. He's in pretty sure how old he was 43 44. I think 40 7042 on I'll let me look. Let me look. I'm looking at too many 42 42. Yeah. Okay. So at 42 you are far removed [00:31:00] from the best hormonal years of your life.

[00:31:02] Which for my money are between let's say ages 15 and 25. So if you're training in your diet around point and your rest. It may be time to test your testosterone levels both Total and free and if necessary get those optimized now for everybody that thinks well, I'll just go ahead and shoot three 500 750 a thousand milligrams of test a week and all kinds of magic happens.

[00:31:37] Guess what? That's not true. Your training still matters, you're eating still matters, you know? Yeah sure. If you shoot a lot of testosterone it increases protein synthesis. Guess what happens if you don't eat enough protein or total calories a whole lot of nothing, you know, you'll get puffy. I would tell you [00:32:00] also though as in ectomorph.

[00:32:03] You need to look very carefully at your. Personally if it was me and it is this is true to this day. I do not perform a single isolation movement in that gym at least consistently and I'll tell you why.  You only have so much we all only have so much time and energy. It is much much better for an ectomorph to limit themselves to let's say four movements during a workout.

[00:32:37] And pour yourself into those then it is to spend endless hours on small muscles like your biceps and your triceps which are getting hammered. Anyway, if you're doing Justice to your push and pull movement, so let me give you an example.  I would do an upper body pushing movement. Let's call it the [00:33:00] bench press or the dip and upper body pulling movement such as.

[00:33:05] The chin up or one arm dumbbell rows.  A either the deadlift or the squat and you can alternate them for workout to workout and an ab exercise like hanging leg raises our planks at the end of your work. Okay. So there's four total movements of push a pull a deadlift or squat in an AB movement. Now a lot of people are going to look at that and say oh man, how can you do?

[00:33:32] You know, how can you build muscle on that? The question in my mind is if you're eating enough and your training progressively, how can you not the only other variable, you know to deal with in my mind is frequency, you know, you can't go in there and do that every day. You can't go in there do that productively every other day.

[00:33:52] But if you're regulating your frequency properly you will observe increases from [00:34:00] workout to workout. And by the way, And this goes back to Big beyond belief to the Russians bulgarians invested heavily in their strength athletes in understanding what works and why which explains why we get our clocks cleaned every year at the world games in the Olympics, but be that as it may they did blood tests both before during and after workouts with their athletes and without any type of.

[00:34:31] Cortisol started to dominate that work out at about the 45-minute Mark so early on you get a rise in testosterone and you get the biggest rise from your big compound movements, but up the 45-minute Mark cortisol starts to dominate and is higher and now everything you do works against you one of the absolute best things ectomorph can do is start a stopwatch at the beginning of your workout.

[00:34:59] Hey, you've [00:35:00] got 30 minutes. You've got 30 minutes to get in there. Get it done. Hit it hard get in get out. It's like any other type of warfare right? Those would be my suggestions map in and if you have difficulty eating the final tip, I'll give you is this. It's a lot easier to drink a thousand calories than it is to eat them which means shakes so lots of heavy cream.

[00:35:27] Growth fats related growth fats are going to be your friend not necessarily simple and refined carbohydrates. Although you know wouldn't be scared of eating small small amounts of those. So I have a completely different angle with this guy. Okay, and so first of all, you know what he's getting he's getting over 4,000 calories a day and he's a hundred sixty four pounds.

[00:35:52] So let's. Let's just round up and say he's getting 200 grams of protein a day. That's 800 calories right there. That's all that is. [00:36:00] So the other calories are fat and carbohydrates or more fat and carbohydrates or more carbohydrates and fat. So first of all, Matt, I'm completely in a different ballpark here.

[00:36:10] Number one, you're shooting in the dark not knowing what your resting metabolic rate is so you need to get yourself into a local gym where they have a bomb calorimeter where you sit in a chair. For five minutes and they put a breather in and clip your nose and you breathe in and out of that while you're sitting there for five minutes.

[00:36:28] They tell you your basal metabolic rate is 2,000 calories a day or 1800 calories a day and then you calculate how much work you're doing each day and you come up with the real calories. You need to sustain life without adding muscle and then you add smidgens of calories a week. You're eating too much that The Tell-Tale sign.

[00:36:52] And all I do is get fatter.  You're eating too much. You think that just because you're going into the gym in your [00:37:00] training that have you pour 4,000 calories into your body. It's going to miraculously turn it all into muscle. It's not I can build muscle on 2800 calories a day and I'm 230 pounds. So you can you first of all you're eating too much number two, you're shooting in the dark and you don't even know.

[00:37:19] What calories you need on a day-in and day-out basis and number three if you're eating 200 grams of protein a day, which is probably a good place for you to be at a hundred sixty four pounds. That's only 800 calories. Where's the other 32 hundred calories coming from you're eating too much brother.

[00:37:36] Yeah.  Yeah, I mean, you know one other thing one other thing you may be building muscle, but you can't see it because it's covered by layers of fat. Yeah. Yeah, very true. I'm the one of the thing I'll say is this and I'd be remiss not to say it.  You may have just not be meant to what you know weigh 250 pounds and that's okay.

[00:37:59] If [00:38:00] that's the case. I would highly encourage you to instead of you know, working. A lot of big barbell list focus on being pound-for-pound is strong as you can if your workout is chin UPS dips. The trap bar deadlift and hanging leg raises guess what three out of four of those are bodyweight exercises.

[00:38:22] You had a hundred sixty four pounds are a lot more likely to be doing a one-armed chin up, right then. I am at 250 and we'll get to that later in the show too. So, you know, sometimes you get just got to go with what you know, go with the deck that you were dead. Yeah, and and and zero and you're eating way too much 464 pound guy way way too much.

[00:38:45] I'm telling you. I mean unless you're on drugs and you're doing two-a-days and plus you doing cardio and all this other stuff. I mean if your life revolves around your training then maybe that's a good thing but and there will come a time where 4,000 calories make sense for you. It doesn't right [00:39:00] now 264 pounds in your in your adding body fat your body's telling you you feed it too much Sam munch.

[00:39:07] Munchnik, yeah, he says you claim to have studied under Mike Mentor. I've also heard you talk about Pete Cisco carrying the HIIT flame with the static contraction training. I'm curious is this the ultimate expression of a chai tea or does heavy duty have any new surprises? We can be looking forward to.

[00:39:30] well to answer that question the short answer is I. Static contraction training would be the ultimate expression of high intensity training. So let's just take a step back.  The original one set to Absolute muscular failure high intensity training was championed in this country by Arthur Jones the creator of novelist Jones, you know, it's a simple web search on this guy [00:40:00] you'll be reading for hours.

[00:40:01] He was an eccentric. Our character rather he just you know, as an example that he lived in Florida with a collection of very Exotic Zoo animals many of which he flew from Africa over to the United States. In fact when I say that's how he made a living the guy made a living by he was he was a big game hunter who decided not to kill animals any longer but captured them and sell them to circuses and zoos.

[00:40:31] That's how he made millions of dollars. And when I say he flew those animals, I literally mean it and one of his other loves was Aviation. He had a collection of aircraft and he was a rated 707 pilot which at the time was probably the largest airliner flying right in the world. So Jones, like I said, really Champion that one set to Absolute muscular failure [00:41:00] training.

[00:41:02] Developer line of machines Nautilus to take advantage of that carried it pretty far all the way too heavy negatives, you know as an example, you know, if you can no longer lift a weight if you fail on the 7th rep, you really haven't even begun to exhaust your strength because you might not be able to lift it but you can hold.

[00:41:27] And you can lower more than you can hold and Jones explored that too. But from Arthur Jones when Jones passed the mantle of hit was really taken up by Mike men, sir, right former. Mr. Universe, I think second place or runner-up at the Olympia.  Mike I spent many hours on the phone with. Under his tutelage.

[00:41:55] He was a very like Jones He Centric man, [00:42:00] very very intelligent. Very dogmatic like Jones, he would entertain no deviation from high intensity training no matter how good or bad it was going and when Mike passed the mantle was taken up by two people both. Pizzas go and John little they co-authored the original power factor training in the early 1990s little went on to do something write a book called X rep training, but Cisco was the one that really picked up the mantle and ran with something called Static contraction training and Pete Pete and you know, it's not like I'm guessing a lot of us.

[00:42:47] We like to be in the gym. We like resistance training. We like everything that surrounds it Pete on the other hand. It's not his thing. What is his thing is [00:43:00] physics and understanding what it takes to stimulate muscle growth and then allow it to manifest. So his book static contraction training and many of the, you know, follow-ons if you will are all about holding a maximal weight.

[00:43:19] Okay in the strongest range for about five seconds and he claims to have conducted many different experiments with different hold times different exercises and it's worth reading his books from a you know, from a call it technical point of view. He's very fundamentally sound stimulate recover grow.

[00:43:44] You cannot subvert any. Okay, if you do those are fundamental biological laws now. So I thought static contraction training was the ultimate manifestation perhaps not a [00:44:00] week ago. I got a phone call quite out of the blue from a fellow by the name of Don Mueller PhD and he said hey, you know, I've been listening to you.

[00:44:13] He says I know you work with men sir. I love my. I'm developed something called extra heavy duty training and he's a really interesting guy former professional baseball player loves tennis. In fact, if you want to read more about his work, you can go to think it's Professor tennis dotnet.  I want to say he lives in New York state.

[00:44:37] Not too far from me. What I'm getting at is this he out he says to me. Would you like to try it out or see a demonstration? I said sure what do I have to lose right? He's within driving distance. So ultimately I may go out and either see a demonstration or try it myself the issue though is this.  [00:45:00] In his system, you would work most of your muscle groups over.

[00:45:05] Let's call. Let's call it two or three days extremely. Heavy, just let me leave it at that. I don't want to let it all out of the bag, but then take anywhere from three to four weeks off. So in effect, we're talking about training twice a month.  Which for a lot of us, let's be honest, you know, we probably couldn't stay out of the gym that long.

[00:45:27] However, there are other athletes.  For which, you know strength is just a byproduct of where they're going. They need to practice their score. During the remaining days and weeks and you know months or however long between workouts. So we will see where it goes. I'm certainly open to it. His challenge to me and anyone elses.

[00:45:52] Listen, if you don't think this stuff works set up the radar gun, and I'll show you I serve harder and [00:46:00] faster than the pros.  So I haven't seen that yet. But if I do. Listen radar guns don't lie. Right? It's another objective measure. So perhaps the final chapter in high intensity training has yet to be written.

[00:46:17] I'll keep people posted. He actually contacted me. He said that you had put him in touch with me. He sent me a bunch of research that he's done and he said he'd like to come on the show and so we're probably going to have them on at some point in time great, but see I have a whole pie have a problem with heavy-duty.

[00:46:36] It's only worked for a handful of guys.  And the reality is that heavy-duty plays well to people who don't want to spend a lot of time in the gym all the good research that's coming out of dr. Brad schoenfeld lab and and others like him shows that volume is King when it [00:47:00] comes to building room, but what for hypertrophy.

[00:47:03] But it also appears to be king for strength gains to you can't you can't deny that there are plenty of bodybuilders out there who can do some of the things that powerlifters can do and they focus on hypertrophy. So this II, you know, I think that well look research is showing now that people who train intensely 30 minutes a day.

[00:47:30] Have a greater chance of living to be 90 years old.  It was just published and we've done shows on the connection between strength and longevity.  Right. So this idea that oh, you only have to go to into the gym once every 5 days that plays well to people who for some reason don't like the feeling or want the benefits of activity every day.

[00:47:57] I'm not one of those people I am. [00:48:00] I was not feeling well when you did when we did the bicep Challenge and you had me going to the gym and train for how many hours my biceps and they grew an inch that day. Yeah. Yeah. Remember the next day. I felt like King Kong after that and I started to think that's when I started to think training should be like work right you go into work for eight hours a day every day Monday through Friday, and I'm not saying that you should be in the gym for eight hours a day, but definitely I get the whole cortisol thing.

[00:48:29] But I have a feeling that the body adapts when you do it consistently enough. You just have to look at guys like like Michael Hernandez and others who go into the gym and they train for five six hours a day. And yeah the body adapts so there's a Continuum here that works for different people. You know what I mean?

[00:48:47] Yep, there's a Continuum here. Yeah, and I know exactly what you're saying. I think Leo Kosta called it the body becomes its function. Yeah, exactly. So Robert David had a question and he has to go [00:49:00] he had to leave we have to give a shout-out Dylan gautreaux is listening watching live a Scott Dodds is as watching live.

[00:49:08] So here's the question from Robert David.  He says is it up there on the screen? No, it's not. No. It's okay. I have a question. I've had a full knee replacement a couple of years ago. I'm squatting now. For example both back and front. I don't do heavy but want to build up my legs, especially the outer quads any suggestions.

[00:49:31] Thanks. So obviously he can't go too heavy with his Squad is what he's saying. What can he do to get that flare?  Yeah, you know what? This is a very hard one because knees right a knee injury and my mind is probably the worst that you can suffer even worse than lower back because. But the lower back you can still do something like hip belt squats, right?

[00:49:53] But if your knees busted up that enough, you're not even gonna be doing leg extensions, right? Let's be honest. [00:50:00] However, there are certainly some things you can do. There's always something you can do. I would be doing two things and the addition to searching for movements in the gym squat like movements that you can perform.

[00:50:16] I would say pulling a weighted sled pulling and pushing a weighted sled would be very beneficial because that there's not as much right torque on the knee. Let's call it. In fact, one of the things that I have heard and seen over and over benefit people with knee injuries and I can't I wish I could tell you why but pushing a weighted slightly weighted wheelbarrow.

[00:50:45] Up a small incline has just done incredible things for people's needs does the guy where I train he I mean literally it looks like he's got zippers on the front of his knee from all the surgeries, right? I gave [00:51:00] him this tip and he said ma'am. I just want you to know it has made all the difference in my knee pain.

[00:51:06] He said I can do things now that I was never able to do. It's a tough. It's a tough row to hoe. I would look for authentic movements and by that I mean, you know natural movements of the human body's used to making step-ups under various sized boxes all kinds of different squatting motions single leg and body weight squats and look if you can't perform those I get it.

[00:51:35] I understand one of the fastest ways to learn though is taking a belt just a regular belt you put you know, put around keep your pants on. Hanging there from something like a Smith machine or a chin-up bar and balancing on one foot going down and then as necessary you pull on the belt for both balance and help out of [00:52:00] the bottom bottom.

[00:52:01] You can do that with five fingers the first week and then as your strength and balance improve 4 3 2 1 presto. This is how I taught my son 13 year old son and his 12 year old friend how to do bodyweight squats Christ. My son's doing about 70 pounds now, so I would tell you to try out those various movements obviously keep it like don't go crazy with the weight and look into pushing and pulling sleds and definitely give that wheelbarrow trip a try.

[00:52:37] I've heard wonderful things. I don't know. What are your thoughts girl, you know going back to what we just discussed about how volume builds muscle size and hypertrophy and you don't have to use a lot of heavy weight to stimulate hypertrophy. I would say that you should start to do leg extensions with very lightweight.

[00:52:59] I mean if [00:53:00] if 90 is heavy to you then start off with 30 pounds both legs or single leg, whatever and start the do. Five sets of 20 and and do one set with your toes pointing straight up and down do one set with your toes pointing in and do the next set with your toes pointing out and just keep alternating that because what happens is when you're like this you're going to you're going to enlist the front of the quadricep muscles if your toes are pointing in you're going to hit that area that you want the flare.

[00:53:35] So desperately, right and if you do it with your toes pointing out, you're hitting that little teardrop muscle right above the knee with greater emphasis. And so I think that since you can't use heavy weight and load the leg because of the knee you can use lightweight and shoot for really extreme levels of of [00:54:00] of what's the word I'm looking for.

[00:54:04] Volume budget, but what have the reason why I just glitches because I just thought of one other thing and buy a set of tourniquets online for six dollars and Century since them right at the groin at the top of the leg and the groin one on each side and and trap the blood in those muscles and your muscles will grow and you won't have to load them heavy listen to me.

[00:54:24] I'm going to be doing the same thing when I get out of this damn boot because I'm not going to be able to squat and deadlift like I was before unless I want to break something again. So I'm going to my routine for my legs is going to be I'm getting a get up every morning and learn how to walk again with a normal functioning foot and I'm buying tourniquets to put on the inside of my thighs up by the groin so I can do some Blood Flow Restriction Training and stimulate growth in the muscles again before I start to load them.

[00:54:51] I'm going to be doing the same thing. I'm telling you to do right now and it's all about volume at that point. I'm all about volume.  Yeah, and you know with [00:55:00] respect to filling end. Teardrop muscle vastus medialis the sissy squat is a really good exercise and I don't know if you have these in your gym, but we've got a couple from Rogue like a sissy squat.

[00:55:13] I'll call it platform. All it is is something where your the front of your feet. There's a hook there to hold them down and you sit down and back and then up now when you work that for really high. It puts a real real searing pain in your muscles and I don't have any pain whatsoever. I do know other people that do have knee issues including that gentleman.

[00:55:43] That's got the zipper scars. He's able to do those without any pain. So I would tell you to look into that as well. We're gonna run a tough. We're going to run a quick commercial when we come back. We've got more you listening to the blueprint power our here at superhuman radio. With Coach [00:56:00] Rob reddish music coach Rob register.com to learn more and like I always tell people go to Coach Rod register.com today and you'll actually be stronger tomorrow be right back.

[00:56:13] Welcome back want to make a little announcement real quick right now. If you sign up to be on the Superhuman radio mail list, which you can either visit the website superhuman radio dotnet or you can go to our Facebook page. And Superman radio network Facebook page and sign up for our email list.

[00:56:33] We're giving away $500 worth of live on Labs vitamin C every single week at least through February. I got some really good gifts coming up to we're trying to get more people to join our our mail list because that makes it easier for me to communicate. We're actually going to be putting together a really.

[00:56:54] Newsletter which science and interesting articles from people that you like to hear about. So we're trying to drive [00:57:00] people to join so you can either go to Superior radio dotnet and look for the join our newsletter at the very bottom of the page or you go to Facebook superhuman radio. It's facebook.com forward slash superhuman radio network and you can join our mailing list there and every week right now, we're giving away $500 worth of live on Labs vitamin C and you're notified.

[00:57:23] Through the email so we let the winners know that they're winners by sending them an email and allowing them to collect their gift. I so the next question comes from.  Mark Calloway, he says I'm just curious other than your synth engine what other supplements do you use to support your training?

[00:57:46] Well, that's a really good question. So I'll take it one by one. I'll tell. What I'm using it for and then we can get into other specifics if you like currently because I'm not [00:58:00] using sent the gym.  One of the adaptogens that I use is she legit and she legit for those unfamiliar is a cousin of the Russian mu meal it's a it's a it's taken from sediment.

[00:58:17] Also you sometimes off a mountain. It is extremely rich and things like vitamins and minerals. Yes, but also other things like fulvic acids. She legit I consider an exceptional adaptogen maybe not in the same class as R upon to come car from Lloyds, but you know a close let's call it second or third in addition to that.

[00:58:41] I'm taking a broad spectrum Spectrum rather B-Complex. For a couple of reasons one is to obviously get is most energy out of my food as possible. But also I'm taking it in lieu of TMG for the next month or two [00:59:00] to see how effective it is at knocking down home assisting. I know how effective TMG is, but you know, that's a little experiment and I'll be able to report back on it.

[00:59:12] I also use about 3 grams of time release vitamin C. For the multitude of benefits that it conveys you it's true that you only need milligrams to prevent scurvy and things like that. But the reality is for the antioxidant and other benefits you need in the gram or range and grams even being better its water soluble.

[00:59:36] So, you know, unlike B vitamin B vitamins you can get in trouble with those you take to high doses over to longer time. Vitamin C is just a excess is excreted in the urine in addition to that. I'm using vitamin K2, which I talked a little bit about last week K2 is excellent at preventing calcification of the [01:00:00] arteries.

[01:00:00] It is different from the vitamin K that you get from eating your vegetables, which is K 1 for the positive effects that it has on arteries. You need k 2 4 or 6. K2 is just a little more common in commercial versions. I'm also taking some celery seed extract for its effect positive effect on blood pressure.

[01:00:25] You know, I'm running 245 250 right now and for me, that's a lot. So I take precautions in addition to that. I'm taking some bronze organic can fasten fin many of you have asked me about this in the past it is without question. The best compound that you can use if you're getting a lot of some and or indoor tanning now, I don't go a lot during the winter once or twice a week, but the reality is I take precautions.

[01:00:58] Naturally. I am [01:01:00] as white as a gallon of milk. I only I only burn and peel however when I'm using can fasten them I can literally. Spend all day at the beach. No sunblock.  And all I do is tan, and yes, I see a dermatologist twice a year just to stay on top of it and thus far they've told me you have no issues whatever you're doing keep doing it interestingly enough.

[01:01:29] They were very interested in Camp thousand them and and I think the dermatologist is actually taking it or at least plans to over the. So in addition to those which I consider broad-based right Health type supplements. I rotate in various performance enhancers one of which are lecithin granules.

[01:01:54] We've talked about these before I do 2 tablespoons a day. I get better muscle [01:02:00] fullness out of it. I do believe it has a positive effect and phosphatidyl serine. We knocking down cortisol. And it's been used back to the right the Golden Age of bodybuilding. I also rotate in desiccated liver. In this case.

[01:02:17] Now now products Argentine beef liver powder. I spoke to that a little bit earlier in the effect. It has on knocking down cortisol. It is tough to get down. I take it in tomato juice. It's the only way I can get a job. But if you can it makes you know the next 23 hours of the day a lot easier the to Performance enhancers that I use the most very simply my own products progenitor X if I'm eating up and going for size and strength or mass proce intogen if I'm eating at maintenance or even under [01:03:00] and I'm trying to recover as fast as possible.

[01:03:04] In between those sessions, so that's what I'm using. It's nothing very fancy, but it certainly works for me. You know, you know, what's really funny a lot of people became afraid of a vitamin C when that study came out that showed that it could actually impair mitochondrial adaptation to yes. I remember it was mainly cardiovascular like endurance trainers that they look.

[01:03:32] That the funny thing about that is is when that study came out. I texted Michael Hearn because I remembered Michael Hearn was a disciple of like some of the early fathers of physical culture in California who all took high doses of Vitamin C. By the way, and I said Mike isn't it? True that you take like 10 grams of vitamin C a day.

[01:03:51] He said yeah. I've been doing that for like decades and so right so many people are afraid of vitamin C now because they're like, oh no if you take. [01:04:00] Mitochondrial adaptation you don't get that you don't get that gains in your mitochondria. And I then I look around a guys like the like, I mean Jack LaLanne and our montani and and Vince gironda and they all took mega-doses of vitamin C and I'm thinking to myself.

[01:04:15] Why didn't that happen to these guys? Hey, you know, I mean you look at our her I heard there's a monster. He's in his 40s it mean I don't care whether you like him or not. The guy out Works everybody that comes into the gym with. He outworks them all the time and his mitochondria seem to be doing pretty damn good.

[01:04:34] Yeah, and you know what, you're talk about. We talk about knocking cortisol down vitamin C you'll do it and and you know, certainly gram dose is now they might make a nice the nice thing went. Well, let me just throw this in here the nice thing about the the liposomal vitamin C is it's like five times more effective taking one gram.

[01:04:53] Of liposomal vitamin C is like taking 5,000 milligrams of just vitamin C ascorbic acid powder. Wow, because it absorbs [01:05:00] so much better and the liposomal so I just take one a day, but that and I generally take it post workout with my collagen protein because I want to help rebuild soft tissue. So anyway, yeah.

[01:05:12] No, I didn't include I do use a federal daily and I have for about 25 years. I consider it a food group. Not necessarily as compliment so only upside to show for the next question comes from Mike in Delhi. He says Rob I want to thank you for your recent piece on depression that took guts to talk about and the story about your your cousin hanging himself was intense.

[01:05:40] I can only imagine what seeing the body did to his poor father in your opinion. What are the best depression Buster's supplement? Yes.  Yeah, you know I've been doing this show for what we've been doing this for like 77 years. Yeah. I know right? He doesn't seem like that does it [01:06:00] it doesn't seem like seven years.

[01:06:03] It's incredible, but you and I got to be here goes Rob. Remember when we used to Squad heaven. Now what ice quite heavy I poop in my Depends.

[01:06:18] You know what? We had a lot of fun. We've done a lot of good shows but nothing.  Has generated the feedback that I have received almost universally positive from my talk, you know on depression and it's certainly not an easy topic to talk about. I think we need to talk about it. I think we need to talk even more about it based upon.

[01:06:44] You know what I'm hearing. And seeing from people but beyond that before we get to the things that you know, I've used that I think help.  I think it's worth exploring. You know, why we so unhappy [01:07:00] and depressed in the first place and I can share with you some of the some of the mistakes that I made.

[01:07:09] And hopefully, you know you you won't make the same ones for a long time. I was seeking happiness in a place that you will never find it and that is outside of yourself.  Before my world collapsed I was convinced.  It was money if I just had enough money, I would be happy. I remember saying to myself.

[01:07:40] You know if I just make a hundred grand a year, I'll finally be happy well guess. A hundred Grand Cayman went and I made more than that. And the more in this is the true statement the more I made the more miserable I got and [01:08:00] I've heard that from other people as well, you know does money help well in some cases, yeah, in other cases, it hurts you're going to see people seeking happiness outside themselves in other places like.

[01:08:16] I want a bigger house. I wanted to fancier car. I want to wear, you know more bling jewelry or the latest fashions or what have you and listen. I've had my issues with the green-eyed monster to right you're always looking at other people and their Facebook lives and saying ma'am. I wish I have that because if I just had a little bit bigger house or a fancier car there were more trendy clothes.

[01:08:43] I would be happier. Well.  I'm here to tell you they get a dopamine hit from buying stuff whether that be an SUV or ring or what have you but it doesn't last this is just what I've seen some [01:09:00] people. Okay, they buy something and it temporarily makes them happier. It never works long-term. In fact a lot of these people that I knew that.

[01:09:13] Got you know bigger houses fancier cars more jewelry better, you know more fashionable clothes. Just what they woke up one day after the happiness wore off and their 10,000 or more in credit card debt. So, you know, you talk about a hangover and being miserable you'll get there. You'll get both of that both of those and more.

[01:09:40] If you continue to look for happiness outside of yourself.  This is a very difficult thing to do and I'm still not there yet, but I'm working on it because I know it's the real answer.

[01:09:56] You need to accept yourself and other people.  [01:10:00] for who you are.  and who you are is just like. I'm a flawed human being.  You know, I still to this day have body image issues and I'm grateful either certainly not like they used to be but you know, when I look into a mirror, I know what I'm seeing is not real, you know, I still see a skinny kid who needs to put on more muscle.

[01:10:34] And it but there again, you know at what point does that become enough? It's never going to be enough same deal. I told myself when I get 250, I'd be happy. Well, guess what? I'm about 250. I'm still not happy. So look, that's just a little benefit from my life experience. You're not going to find happiness outside of yourself.

[01:10:57] It truly is within yourself in [01:11:00] terms of things that help you might be surprised. To hear what's on the top of my list at least four day in day out items TMG trimethylglycine. I am not sure what it is, but shortly after getting a good hit of trimethylglycine people seem to really like perk up and they have this curious, you know, feel good type energy.

[01:11:24] And in fact, we got you know, it's funny when we rolled out synthesis. That was one of the top comments that we got so that you don't have after a couple days. I started just my attitude was a lot better. There is something going on with TMG be at the methylation in the liver or otherwise that is causing that effect.

[01:11:45] So certainly TMG. I have heard people that have had success with st. John's Wort it makes me really call it fuzzy. It just kind of really. Chills me out. [01:12:00] And then you have your Heavy Hitters, you know found a boot and crate Tom and the fight to keep those still legals going on by the way, but those can't be every you know, those can't be everyday items.

[01:12:13] You can lie to yourself until we well just use different strains or I'll use less or whatever look man. You're lying to yourself a couple days a week. That's fine every day not cool. You're going to wind up with a. To a lesser extent things like 5-HTP and the l-theanine can help and yes, I think it's important to acknowledge this.

[01:12:37] some people need medication.  I think that number is a lot smaller than what it currently is or people are convinced that they need it. But listen, you know when you got some people saying I'm hearing voices.  That's not something to make fun of. No, that's something that the person needs professional help with and [01:13:00] may require medication.

[01:13:02] So I'll wrap this up by telling you your search for happiness is not unusual. In fact, most people I speak to are still seeking it. You will never find it within yourself. I daresay you'll never find it in a pill or powder or. It really needs to come from except inside you and a big part of that is accepting yourself for who you are and forgiveness.

[01:13:33] Right forgiveness is a very powerful healing thing and I hope if you're angry at someone for whatever reason you can forgive them because that will only help you.  so over the years. I've had people reach out to me who are on antidepressants and said, you know doesn't make them feel any better. In fact, they feel [01:14:00] like they've lost all joy in their lives and antidepressants.

[01:14:03] Typically don't make depression go away. They just make you not feel anything. And the reason I tell the stories because this this this happened again just recently just two weeks ago. Somebody reached out to me and said, I've been on a very very low dose of Wellbutrin for many years and my wife said she thinks I should get off of it and they usually make people take their ssris at night now is the new protocol doctors say take it before bedtime.

[01:14:37] So I told him about a study that I knew about from many many years ago where they showed in and Wellbutrin, but this will work with any SSR. That you can actually use melatonin to wean yourself off of ssris.  Now the reason this is really important is because if you can use melatonin to wean yourself off [01:15:00] of ssris, perhaps melatonin may actually make you feel better.

[01:15:05] If you're depressed.  so in the last case this gentleman, he's in his early 40s as. Snored deeply snort a lot at night took his he took his SSRI at night before bed. I had him first cut the tablet in half and take it with 5 milligrams of melatonin. He did that for one week.  He then cut that tablet again in half and I was down to a quarter and he was like 20 who's taking 21 milligrams at this point in time continue with his five milligrams of melatonin for another.

[01:15:45] And then he took just stopped this past. I guess it was Thursday. He said well, I'm this weekend. I'm not going to take any Wellbutrin. I'm just going to take the melatonin. And so one of the things that his wife noticed immediately was the first night that he took his [01:16:00] Wellbutrin with melatonin. He did not snore and she said he slept much more peacefully not a lot of tossing and turning which he did.

[01:16:09] He was very restless in his sleep now. I just talked to him this morning. I said, how are you feeling he goes? Well, I don't feel myself but I feel really good. He said but I can tell that I'm in withdrawal from Wellbutrin.  And in retrospect maybe we should have slowed it down and he should have done a half of the dose for the first month and then cut that half and half for the next month, but since he was in a hurry.

[01:16:38] People by his own admission. He was in a hurry because I told him not to move fast, but he wanted to do it quickly. But now he sleeping better. He feels better in the morning. He's not depressed because he was the reason he wanted to go up the end. The Depression was he was telling his wife that he has bouts of anxiety when he's going in to see clients.

[01:16:58] Yeah, and and [01:17:00] he thinks it was, you know, he really felt felt like it was from the SSRI and he was actually. Getting more depressed and he knows if he goes back to his doctor he just going to up the dose and so he thought you know, I got to do something different. Well today he's off of the SSRI. I spoke to him this morning.

[01:17:19] He didn't take any over the weekend and he's been on him for years. He said to me I didn't feel weird he goes but I don't feel like I'm scared. I don't you know, he said I feel like I have a brain glitch every now and then we have to stop and think about what I'm doing. He said but I know that's because I'm coming off the ssris.

[01:17:37] He said but I don't think I've ever slept this good. He says I feel so I'm telling you something right now when I don't sleep good. I feel depressed the next day. I really think that a lot of people who suffer from depression not all of them, but there is a segment of people who suffer from depression that if you get their sleep, right the depression will go away on its own.

[01:17:56] Now. The next thing I'm going to have him start doing is wearing blue blocker [01:18:00] sunglasses at night before bed when he watches TV with his wife again. I believe that there's a large number of people out there who suffer from depression where they're going to go on an SSRI or they've been on an SSRI and if you get their sleep straightened out, the depression goes away in the need for the SSRI goes away and I feel very strong and I'm not a doctor and I know that you know people going to people who you're being very Reckless with what you're saying now.

[01:18:25] I'm not the first time the first time I had this happen was when I was training a Powerhouse Gym. Almost 20 years ago and a female personal trainer knew I was you know, pretty sharp on research and stuff like that. And she said she was on both Depo-Provera and Wellbutrin. She had to start taking the Wellbutrin when she started the Depo the Depo is a long-term birth control shot and I found this study on Wellbutrin.

[01:18:57] And and and winning people of [01:19:00] Wellbutrin using plain old, you know drugstore melatonin and I told her and she told me like three months later. She says I'm not using the Wellbutrin anymore. I started using the Melatonin it I don't need the Wellbutrin anymore. And so that was my first experience and over the years.

[01:19:17] I've had other people say to me. I'm on an antidepressant. I don't think it's doing anything good for me. Is there a way to get off and I've always told about melatonin and they all have been able to wean off of the SSRI using melatonin. Now, will it work for everybody? Maybe not there are some people who who feel that there's a base of inflammation in the brain that can contribute to mature depression.

[01:19:44] I believe that there are some but there are some people as Jake points out right now. Sleep is key. There are some people that if you get their sleep right there not depressed anymore and who wouldn't be depressed if you were sleep-deprived day in and day out of [01:20:00] your life. You feel like hell.  Don't feel like it's really good thinking and and I would not be surprised whatsoever that there is a link and probably a strong one between lack of sleep and depression, right?

[01:20:15] Absolutely. Absolutely, right? We know the body. The body regenerates itself while we sleep certainly that must extend well but more but more important. I know, you know, what else happens at night when you sleep so you don't have an unlimited supply of neurotransmitters in your brain. It's not like your brain just has all we your brain has a limited amount of neurotransmitters and every night.

[01:20:39] It replenishes them your body produces dopamine at night while you're sleeping you're so if you're not sleeping well, Neurotransmitters neurotransmitter depletion occurs and neurotransmitter depletion means your brains all messed up now. It's not I can tell you with absolute confidence [01:21:00] that if you have chronic pain, your chronic pain is worse the day after you've had a bad night's sleep.

[01:21:06] I've lived it. I know it I used to tell a lie. So this is amazing. I didn't sleep good last night and my legs are killing me today. And the night I get really good sleep. I'm like man. I don't have any pain in my legs. So neurotransmitters are produced when you sleep at night, if you're not sleeping.

[01:21:22] Well, you're basically emptying the gas tank and not refilling it like you're supposed to.  Yep, absolutely on that's great thinking and it's wonderful that you were able to help him. So Angela Peta says are there any supplements that can lessen the effects from? I actually believe dr. Grundy who wrote the the book about excuse me about plants being bad for us some plants being bad for us.

[01:21:51] Especially nightshades. He has a supplement out there that blocks gluten. I know that he may actually have a [01:22:00] supplement out there that would benefit you if you like to eat nightshades, but I know what it's like tomatoes eggplants and he just got it. He's got to do without him or have limited limited occurrences of them in your diet.

[01:22:12] Yeah Boy her little boys cute he's at his Hideout she's a really great mom too so Angela the short answer is go and look at dr. Grundy's website he's the guy who wrote the book plant Paradox, he's the guy who got us all understanding that night shades are hurting people Tom Brady follows his program he Tom Brady doesn't eat mushrooms because they're mold he doesn't eat tomatoes because they're nightshades he doesn't need eggplants because it.

[01:22:40] But if anybody's going to have something that will counteract the effects of nightshade is going to be doctor Grundy. So I would absolutely start there.  All right info. Let's go to the next question that we have here in this one comes from Randy Hales. He says for the home exercise person. What do you [01:23:00] recommend beyond the power rack adjustable bench and Chin dip station.

[01:23:04] Is there anything else you'd consider? Great.  You know, those are those are fundamental, you know, everything that was just mentioned. I'll try to be brief with this but I took a took a road trip out to see my good friend Frank Robles. He listens to the show frequently and Frank has developed something that I think is ideal for the Home Gym trainer.

[01:23:32] I don't want to use the names of think he's still you know, Gilles trade market, but we shot video which very shortly. Oh, I'll be able to mention the link probably, uh next week show of various exercises where this machine allows you to both load and deload all of the money movements that build muscle so we did deadlifts with it.

[01:23:58] We did chin-ups with [01:24:00] it. We did push-ups with it. We did dips with it and just to give you an idea. Okay, the one-armed chin up the true one arm chin up. I'm not talking about uneven chance talking about this.  This almost nobody can do if you get up there and try it yourself. You'll see you twist in the wind and you can barely pull even a few degrees up.

[01:24:29] However, this machine allows you to deload ^. To be able to perform these so he said I said Frank what he talking about. He said let me show you he put 100 pounds on it.  And the next thing I know I'm doing the one-armed Chin's no problem. Why because it took a hundred pounds off my body weight. I weigh a hundred forty five a hundred fifty pounds now it's easy.

[01:24:54] So you get an understanding of why it works but also conversely.  It can [01:25:00] help you load movement. Safely and effectively like the push-up now most men that are very strong will tell you I can do a million push-ups. Okay? What happens though? When you start to do weighted push-ups? Well, typically you can't get very far because anybody who's tried can tell you how cumbersome it is right to have a plate or a dumbbell on your back.

[01:25:25] This machine allows you to do it again to the pound and. Yeah, we shot maybe half a dozen exercises were going to round that up to it. Doesn't long story short if if I still have my home gym, I don't put some day. I might get this thing after a power rack would be very high on my list and it's worth mentioning again.

[01:25:50] We get back to Leo Costa.  every single exercise that you can use it with is what's called a level 7 movement, which. [01:26:00] You are moving your body and the weight through space simultaneously which long story short builds a lot more muscle because your central nervous system and brain is that a very is at a much higher level of what they call nma or what Leo called them and then a neuromuscular activation.

[01:26:23] You will see very simply build lots more muscle muscle with it than without. And this machine I'll call it is absolutely brilliant. It is not unlike the reverse hyperextension where most people look at that and say I don't know what the hell is that? You know that can't feel very good. Well the common comment when somebody jumps off the reverse hyper as you know, that felt quite right feels very natural feels like an extension of a normal body movement.

[01:26:52] That is the exact same feeling that I got. When I got off that thing one of the thing you can do [01:27:00] hip belt squats with it Rogue cells a hip belt squat machine. Last one. I saw was 1,500 bucks. The only thing you're going to be doing with it is the hip belt Squad not so with what Frank's developed you can use it on a dozen two dozen different exercise.

[01:27:17] He really has built a better mousetrap and you'll be hearing more about it in the in the weeks to follow. So I got to give a shout out to a listener in Germany who has been a longtime fan of the show. Chris Stein. Will Christine is her Facebook name. Thanks for watching live. Angela Penna came back on and said, you know, I can't take even one little lick of them.

[01:27:41] They knock me out for two days. I and I love Peppers, you know. I would love to be able to breathe underwater but I can't not going to try and really if the food if a food hurt you that bad it is poison and look nightshades are poison. [01:28:00] We all know that right The Nightshade of the family of nitrates.

[01:28:06] There is some poisonous nightshades that back in the day used to be used to kill people. So I know they say that they say that the poison is in the dose well. They may not be as much in the pepper to kill you. But there is enough to make you sick. You just can't eat them. You just you know, what your life will be fine without peppers in them.

[01:28:25] You'll just have to find something else that you enjoy just as much I'm sorry. I'm sorry. Yeah, I've heard of people that have problems with Nightshade. I was not aware. That it's that serious. We're knocks him out for a couple days. So absolutely avoid if you are allergic to nightshades eating things like tomatoes you get a horrible allergic reaction to them you feel hungover for two days.

[01:28:44] You just feel terrible. And so, you know, you just have to stay away from and we're going to take our last commercial break and when we come back we actually have the blueprint tip of the day and it's going to be a good one. Stay tuned you're watching us on. Live [01:29:00] and asking questions and all those good things will be right back.

[01:29:05] So that billboard is an actual billboard that was in Southern Indiana. I bought a showing of these these these led Billboards and they like every 10 seconds it changes and that was actually between Louisville and an Indiana over in New Albany and I got a snapshot of it. I just did it for a little while.

[01:29:28] It really did. I was trying to build more of a local audience because I was doing some local radio shows and stuff like that. And I did we have a lot of Louisville listeners now, which really makes me happy because I'm known in so many different parts of the world, but nobody knows me here in Louisville, Kentucky, and I've only been doing this for 14 years now, you know, so but yeah, that was that was a pretty pretty cool billboard and I took a picture of it to keep it for posterity and of course Christine.

[01:29:55] It says hi there and she's listening all the way from Germany and thanks for being here today Christine. [01:30:00] So what is the what is the blueprint tip of the day coach?  Well, the tip of the day is something that I know is going to benefit a lot of people and interestingly enough. It it goes back to Leo who wrote about this many years ago.

[01:30:20] What I'm talking about is a concept. Called ramping.  So I'm smoking before on the show about one of the most powerful things that you can do to get better results, especially if you've been you know, pushing pushing the envelope, so to speak is taking time off or deloading. However, it is one of the hardest things for people to do because we talked before about.

[01:30:49] How most in the audience are and myself included want to be in the gym. We like it there. We like the people there the subculture, etc, etc. [01:31:00] But by by way of an example, I had tried and tried to Flat dumbbell bench a hundred and thirty pound dumbbells.  For workouts in a row on upper body taste nothing do it couldn't budge them finally took 12 days off.

[01:31:20] I came back in the gym and I got them four times. And now I'm working with the 140s on my way up to the 145s, but I only got there by taking Plan breaks in my training. So we get back to a concept called ramping. We're at least that was Leo's term for rambling simply involves. A little bit of planned overtraining if you will and then pulling back taking some time off to allow your body to Super compensate and grow larger and stronger.

[01:31:59] And if you [01:32:00] know how to do that you can make Leaps and Bounds in your training the question becomes a you know, how do I do that? Well, the truth is for most athletes. Like myself that I'm training for 35 years we can kind of tell intuitively as to when it's time for a break and in fact, the subjective signs of that I've covered before, you know, you're dreading your workouts your you've got niggling little injuries that don't seem to heal no matter what you do.

[01:32:36] You're not sleeping. Well, your appetite is not the same. Those are all signs your body is giving you to take a break and if you don't take one then your body will stop you either by you getting hurt or getting sick in my case. It's Rhabdomyolysis, which is a life-threatening condition. So [01:33:00] these plan brakes are helpful.

[01:33:02] However, you've also heard me talk about how strength training needs more. And in some ways we're still in the Dark Ages, especially compared to our cardio cousins one of those.  Is the Fitbit that I recently got for Christmas well amongst other things the Fitbit tracks your resting heart rate and will give you an average for the entire day over weeks and months.

[01:33:35] In fact, so interestingly enough. I took last week off of training.  Just as I had finished up my last workout before the break it tabulated my resting heart rate, which was at a 86. I think it was you know, and I look at that and I said Jesus, you know, that's high and in fact, it [01:34:00] was so over the next eight days.

[01:34:03] I did no resistance training now. The only thing I did was send her to a wall walks and cardio activity. Well, my resting heart rate over the last seven days went from an 84 all the way down to 71, right a very dramatic drop and in fact, it really didn't register until I looked on the Fitbit in the Fitbit will give you a graph of your resting heart rate over a.

[01:34:35] Over a month over, you know the woods however long you been using it but I punched up a week and the the line on the graph literally looks like this it starts up here. It's almost a perfect vertical drop in Wonder of Wonders. I go into the gym yesterday to squat and I am playing with weights that I found [01:35:00] very very difficult to get.

[01:35:03] Before my break and again, that's one of the signs in a rather ominous sign if your strength drops off precipitously, you need to be careful that it's not rhabdo anyway.  The concept them of ramping is you train hard flat out. Let's call it for four to six weeks Carl. I like your recommendations of you know, take a week off every.

[01:35:30] Fourth or fifth week if you're over 40 now if every ache week or so if you're under 40, but you're ramping up training volume. You're overreaching just a bit. You could tell this again by your heart rate. Then you take that week off and you start training again flat out. What you will see is the same thing, but in Reverse if your resting heart rate gets down to 71.

[01:35:58] As you continue to push [01:36:00] hard over the following weeks. Your resting heart rate will raise and when it gets to eight beats or more per minute above Baseline, you are officially over training and need to back off. So this is something that benefits not only your lifting in your strength, but also your health and don't feel bad if you don't have a Fitbit it's very.

[01:36:26] The old wristwatch will allow you to do it to sit very simply before you get out of bed in the morning. Take your pulse right beats per minute write it down get an average over seven days while you're not training and then go back in the gym. You will see exactly what I'm talking about. There's no fudging this right?

[01:36:47] There's nothing I can do that's going to change my heart rate at. You know as a representative average over the day and so this is something this is technology that you can put into your [01:37:00] training to get better gains. And again, I'll give credit to Leo Casta for this. I don't know if people were writing about it before then, but it's a great tool to use and just so folks know I talked here about investing in information right instead of supplements per se.

[01:37:18] I took my own advice. Ordered a copy of a book called super strength and a copy of super squats for my son where this is spoken to on told in Greater detail. So the Technology's there use it gained from it and hopefully your health improves to there's that there's a couple other devices that people need to be aware of to there's the aura ring which actually has a heart rate variability calculator built into.

[01:37:50] It only measure heart rate at sleep. However.  It doesn't matter measure your heart rate throughout the day just during this period of sleep but [01:38:00] it gives you a recovery number. It gives you a heart rate through her heart rate variability. The other thing is there's a new ring called the sleep on ring and you could go to sleep on dot U s--.

[01:38:14] This ring is like having a sleep study done every night. It measures blood Ox pulse. It gives you a recovery number two how well you slept based on the activity the day before it looks at heart rate variability gives you a recovery number. I think they call it Readiness but these are to the nice thing the only the thing I like better about the ordering and mine isn't on because my cell phone is broken.

[01:38:40] So I figured why even wear it. I'm just going to take it. But the thing I like about the ordering is it tracks your steps, it tracks your activity throughout the day as well as sleep. The thing that I like about the sleep on dot U s-- ring is it tracks blood oxygen, which is really important at night as part of your recovery.

[01:39:00] [01:39:00] Yeah, and and and and so that's another component. I actually sleep with both of them. I sleep with my my aura on this finger and I sleep with my sleep on ring on this finger and then I have an A. That records me if I snore in the middle of the night and I am like really serious about sleep been really really serious about sleep.

[01:39:18] I unplug the router and the cordless telephone base station. I mean, I have all these rituals that I do before. I have a I have a little thing that makes white noise while I'm sleeping. I use my pulse electromagnetic field device. I mean, I'm crazy when it comes to sleep. I know and Anna Lisa laughs at me.

[01:39:36] I've taped my mouth at night. I mean, it's. Is this whole this whole big thing that has to happen? Like I got to go to bed a half hour earlier than I actually want to go to bed just to get everything on and set up, but I got to be honest with you.  I don't think I'd be as healthy. I have ailments but I don't think I think I'd be way further down the road of like being a really sick person.

[01:39:56] If I didn't take good care of my sleep. I got to be honest with [01:40:00] you. But yeah, those are these people should look at also.  Yeah, those sound like fantastic tool. Yeah, so, you know by all means Avail yourself to it the Technologies here, you know, we got to start we need to get out of the Dark Ages folks use this stuff.

[01:40:16] It'll only help you. Yeah, very cool stuff good show lots of good discussions. Thank you for audience participation today. All of you. I tried to get post shout outs on the screen as well as give you shout outs during the show and please share the show around. It's going to be here on Facebook once we're done.

[01:40:36] Obviously the podcast will be up on superhero radio dotnet for those who don't want to watch it. They just want to listen to it. And then this will be up on YouTube later. Okay, so I need the audience to do two things search for the new superhuman radio YouTube channel. I think we have like a hundred and something a hundred and one a hundred and two subscribers.

[01:40:56] I need you to subscribe to that number one number to [01:41:00] sign up for our email lists, and you could win $500 worth of the. Vitamin C in the world, which is liposomal vitamin C from live on Labs two things. I need you to do for me. And that's it. You guys you need to say or we done now, we're bumping up on two hours here, but you know what, it always goes fast very fast.

[01:41:21] I want to thank God. Thank you audience to its. I love this format. Yeah, it's great getting the questions live and it's great having audience participation and thanks everybody for being here. We'll see you tomorrow with more. Superhuman radio.