[00:00:00] Hey, hey, welcome back to another episode of superhuman radio. I've been gone in Atlantic City for the weekend and. I drank alcohol. Yes. I did several days in a row and I feel like crap now I know better. Why do I do it? Because once you have that first drink it all becomes blurry and fun anyway, Today is Tuesday.

We have the blueprint powerless going to start in just a moment with my co-host coach Rob brackish. But before that I have to of course acknowledge our title sponsor All-American Pharmaceuticals in EFX Sports. And right now you get six of their top-selling products absolutely free by going to superhuman radio.

Clicking one of the EFX Sports banner ads [00:01:00] enter your name and address pay five dollars and change for shipping and you will see what all the rage and Rave is about EFX products because you'll get all the top selling products to try because dr. Jeff believes that no one should buy anything until they've tried it and he puts his money where his mouth is.

So check that out calling all blueprint Army fall in line. It's time for the blueprint Power Hour. With Coach Rodriguez on the Superhuman radio network.

How you doing? Fantastic man. Come on over really strong work out yesterday. And now it's time for a week off. I actually trained two days in Atlantic City, even though I was out drinking the night before I did not train yesterday because we traveled yesterday and I didn't rain today because I didn't get home until midnight last night, right so I took off but I have [00:02:00] I've been crushing it in the gym.

I really haven't fact I purposefully pushed myself into an overtraining place. Before leaving because I thought I wouldn't train at all but they had a nice gym at the Golden Nugget. So I did get in a couple workouts. Well, let's see if exception rather than the rule. Yeah, and you know, I drank the night before so I wasn't I didn't feel the best so I didn't push as hard.

I didn't push myself to failure, but I did use. Similar weights as I was using at home, but instead of doing 20 reps of something I did 15 or set of doing 15. I did 12, you know, just to get the pump going but now it was very it was very satisfying and then of course that in the sauna a couple days in a row and one of my favorite things to [00:03:00] do is the sauna so yeah, very cool.

Elisa goes why do you always do this before we go out of town? You know because I told her I liked before we left I said man my all my muscles are just so sore right now, you know, I'm pushing myself to overtraining and she goes why did you know, why do you do this? Before we go out of town? I said because.

I guess this is expect not to train and just eat a lot. And so that kind of will be a boomerang effect of overtraining and then not training at all and eating a lot. My body will put on some new muscle and sure enough. I looked in the mirror this morning and his no doubt that I grew there's no doubt in my mind about it.

That's awesome. Isn't it? Yeah it is and you know, I'm [00:04:00] 60. Yeah 60 years old man. Well, that's why I'm not supposed to be able to add muscle. Yeah, exactly and especially on we can you know, a couple nights of dread and you know, so when I left Atlanta City I said, I'm not going to drink at all.

And then the first night we got there Eliza and I had our own time in the evening and so we went out to a nice Italian restaurant. Of course, I'm not going to let her drink by herself. And so I ended up having a couple gin and tonics. I haven't had a gin and tonic and. Yeah, and you know then a glass of wine and then the next day I did pretty much the same thing with my cousin's my cousin Rosemary 75th birthday party.

And then the next day I was like I'm not going to drink today. Maybe I'll [00:05:00] just have a glass of wine with lunch, you know, so it's like it just it just kind of I don't know what it is about me and alcohol being symbolic of having fun. But it is it is what it is. I guess I don't know. Yeah, listen at 64 that amount of muscle man.

I hope I'm carrying that about a muscle at 60. Well, and we and you and I are going to talk about something at the end of today's show that us all the guys need to really pay attention to we're going to be talking about training your neck and some caveats some things that you need to pay attention to in my humble opinion.

So we'll get into that. So you've got something exciting going on for over at the blueprint Bolton right now. Yeah, we're. Well, the last five days of this year's blueprint bulletin Pro [00:06:00] special and rugged 74 huge issues at one-third of the one-third off the usual asking price covering 300 topics and are just give you a few examples the single most overlooked Urban Sports.

It is not heavily advertised. I don't see anybody talking about it have a single word on a label can help you spot high quality protein and how another word tells you. It's absolute junk 400 milligrams of week of tests cypionate. I show you how it's possible. And USA legal eagle and also you can discover a simple inexpensive Supermarket item that has been shown to increase muscular performance and endurance a whopping 50% now that wasn't enough.

You're also going to get my hormone optimization course updated for 2018. For free normally sells for 50 bucks contains Priceless info current subscribers, of course, we'll get it for free. So go to Coach Rob register.com to sign up now [00:07:00] for just 65 cents a day. You will not believe what you've been missing.

Yeah, it's really an amazing value. It's like a vault of information and they keep coming every month. Well and people are so willing to spend $65 a month on bunk supplements that do nothing information. Does it forever once you learn something that works it does it for? Yeah, and if you like supplements this, you know, we talked plenty about them in there and also to your point which ones are bunk.

And which ones are the real deal. Right? So you get your supplements with this. So our first question comes from Nick Szymanski,  Zamski, I'm sorry. I put an end in there. He said I'm trying to wrap my head around your philosophy. On training from listening to you and reading your works. It sounds all over the place why so many different strategies [00:08:00] over the years.

It's a fair question fair question. So I'll take it from the beginning. So when I sat down to write the blueprint it was with the express purpose. Putting on a lot of muscle fast and that protocol had to work even in advancement, you know people have been doing this for years and likely plateaued.

So what you saw wasn't just one Training Method the blueprint brought together half a dozen, you know to be used over the first eight to 12 weeks. Let's call it. Each one of those had a very high success rate in the general population, but that is simply not enough if you really need it to work for everyone.

So for example, you know, you're going to find some people that respond really well to heavy duty high intensity type training and they'll do well real well with it for up to 12 [00:09:00] weeks, but not everyone will given. People are coming from a different place. But and here's the big thing when you can orchestrate where everyone is coming from you can craft something that will work Almost 100% of the time for everyone.

So prior to hit right we use a total tonnage training with lots of volume and frequency virtually everyone in I'm sure you've noticed this everyone who switches to hit after a high-volume face. James big now imagine doing that six or seven times over the course of two to three months and you begin to understand why it's such a no-brainer and I such an absurdly high success rate.

I think what's fair to say is that most people stick with something most of the time way too long or at the other end of the spectrum they program ha. Which sabotages their games there are some hard and fast [00:10:00] rules though that you can apply and here they are number one. If you just train to get stronger a lot of other things take care of themselves.

Number two of all the variables your body adapts to the quickest. It's reps number three. If you're looking for what's wrong in your training the answer can always be found in one of the three following areas intensity volume or frequency or of those three is intensity is by far the most important volume is always a negative insofar as recoveries concern.

But you know on the flip side of certain amount of volume is needed for hypertrophy. And then finally training frequency is the toughest variable to you know nail down because your ability to train productively as frequently as possible depends on your diet depends how you been sleeping depends.

You don't have what you did last time and what you plan [00:11:00] to do. Next time frequency is also always a moving Target and the it's really the only thing a well-thought-out program can't tell you so that's why I prescribed so many training methods over the years neck. I wish it was simpler. But as I just tried to illustrate it's not an exact science.

There's always going to be an art to it. The best advice I ever heard from someone was the best program for you is the one you're not currently using. There's a there's a big grain of Truth to that. Yeah. Yeah, and you know as you pointed out over the years things work for a period of time and then they stop working.

So instead of waiting for them to stop working changing. With anticipation of the body become accustomed to the rep scheme or the exercise scheme is really what you've capitalized on. I mean I said a [00:12:00] long time ago that you didn't create any of these programs that these routines that you use but you have like Google gone out and search for the ones that work the best and then methodically paired them.

So when you finish with this one, you start this one. So you really never plateau. In fact, you keep getting stronger and if you think about it, that's what you just described almost nobody does you can send people on the 5x5 routine some people heavy duty very few have a half a dozen locked and loaded that work with each other.

And that's why they don't stop gaining Jimmy long. He says let's say someone is interested in balance of Health a balance of Health performance enhancement and Longevity. What supplements would you take without breaking the bank? That's a great question, right? Cuz it gets back to the economic realities of [00:13:00] this.

I have a few thoughts on this and you know what the best bang for your buck is going to be so here goes number one, obviously creatine monohydrate or Kre-alkalyn there can be no doubt creatine is the best performance enhancer around and the most well-researched. It's also one of the healthiest some of the latest research I saw was how well it protected the brain against traumatic injury.

You know either 3 to 5 grams of creatine mono or a gram and a half of Kre-alkalyn day. Will do you well, anything insisting is another 1/2 grams a day or more and They seized the precursor to glutathione, right, which is your body's most prolific and dodging us antioxidant it is so it's so good that the medical community.

Uses it as a biomarker of agent. It's also great for the liver tremendous product inexpensive, two three, TMG trimethylglycine AKA betaine [00:14:00] has shown some nice performance enhancing benefits, and they know now that those are tied to the increased igf-1 and lower cortisol levels that it causes less well known.

Is its ability to lower levels of homocysteine which is usually elevated in people consuming a lot of protein excess the more I learn about methylation and it started on this show the more I'm convinced it underlies not only performance but also Health, you know, I would try to to 5 grams a day and see if it doesn't improve your mood and TMG is one of the things that can improve your mood in minutes for your of taking.

Vitamin D vitamin D is obviously a huge one. It's the only vitamin doctors test for which should tell you something. Most North Americans are going to need to supplement in order to get levels above 50 now while I wait patiently for the [00:15:00] new Primal D. I've been trying to get a lot of sunshine and 10,000 IU a day from an oral supplementation.

Doing so got my levels to 60 on my last round of blood work, but bear in mind that was during the summer up here. You know, I I live in Massachusetts. So I'm going to six months. At least we're I don't get much sun. So take that for what it's worth curcumin. It has so many benefits. It boggles the mind that goes for performance-enhancing anti-carcinogenic.

And otherwise get two grams a day if it's not already complex with biopirene or black pepper extract take it with some fat curcumin. Unfortunately have his has very low bioavailability. So it needs the help from either fat or pepper piperine. So there you have it five supplement that will strike a nice balance between performance.

Health and Longevity and those [00:16:00] five will not break the bank going forward based upon what I've seen with myself. I would recommend some sort of genetic testing. Yeah to determine optimal micro nutrient intake for whatever conditions you may or may not have, you know, next month's blueprint bulletin is going to show you where I got that done what it showed in its entirety of talk a little bit about it here but not all of it and how it now plays a part in the supplements that I take so interestingly, you know, I had mine done and because of the.

Neurological issue that took my sister's life that clearly is affecting my life right now it I was worried about methylation myself. I was worried about you know the effects of. Of things like methylfolate, but I'm not I don't I don't have that mutation. So luckily I you know, the B vitamins aren't [00:17:00] they are working for me.

Let's put it that way. That's the kind of information that's power. Yeah, because you don't have to worry about it. You could go. Okay. That's not my thing. It's someplace else right exactly. You don't have to guess. So we're going to take a quick commercial break and when we come back, we've got lots more to talk about you're listening to the blueprint power our you can go to Coach Rob register.com to learn more.

This is your first time hearing it stay tuned. We'll be right back. Welcome back. So the next question comes from Jerry Allen. This is like a lot of other guys. I take a pre-workout powder before I train sometimes it really Jack's me up and other times I get almost nothing out of it. I have a feeling this goes back to my nutrition or maybe my sleep any ideas what [00:18:00] it might be.

Well, certainly stimulants hit harder when you're well-rested and especially on an empty stomach. That's one of the benefits of intermittent fasting right? I mean things like ephedrine caffeine and individual amino acids that you know make you alert or alternatively drowsy, they work much better.

But there's another possibility that almost nobody considers. The vast majority of these powder pre workouts are not very consistent scoop to scoop in the ingredient. Of course in question here and I'm talking about it is usually caffeine. So the back that statement up with some science going to reference a study that was just published this month on the caffeine content of pre workouts will quote directly from the abstract.

Fifteen pre-workout supplements were tested for their caffeine content both within and between batches of the same product the caffeine content range from 91 to 387 milligrams per serving interestingly enough only six [00:19:00] of the 15. Head nutrition information panels that included details on the caffeine content.

I thought for sure they had to list it the percentage of caffeine present range from 59 to a hundred and Seventy-Six percent of label claims and all but one was consistent and considered within an acceptable range 50 milligrams or so scoop to scoop. Consumers then are likely to be exposed to large and variable caffeine doses when ingesting powdered pre-workout products.

So prior to seeing this I often wondered how the caffeine or for that matter. The other ingredients in powdered products could always be consistent scoop to scoop. You know, now I know that concern was valid, what does that mean to you? So I've got a couple of thought. I wouldn't talk to powder pre-workout.

I don't like them. They're high margin products usually stuff from low quality ingredients and when it comes to caffeine don't [00:20:00] overdo it, let's say 200 milligrams and ideally if you're using it to potentiate something else not more than 80 to. You can like I said before steer clear of the powdered pre-workout not only of a laced with too much caffeine and I'll Define that is let's say more than 300 milligrams.

You can't you can't count on whatever the labels telling you understand. Also that too much caffeine raises cortisol, which is going to be raised anyway right by heavy training. Cortisol for those that don't know lays down fat and chews up muscle not good next if you must use it. You know try 80 to 100 mg of caffeine with 3 grams of tyrosine or a similar amount of DL phenylalanine and let's say a nootropic focus agent something like new peppery even a draft and know if you've been really dragging which is the precursor to modafinil but [00:21:00] definitely was not legal in the United States without a prescription of adrafinil .

No is and then finally. Understand too much caffeine almost totally negates creatine's benefits. Now a lot of these pre workouts contain creatine which tells you what tells you the formulator didn't do his homework creatine is best taken post workout without caffeine or. After your work, I'm sorry taking pre workout without caffeine, right?

There's a you seeing like progenitor X or after your workout with a dash of sodium in carbs now All-American the FX is Karbolyn, I've said it before I'll say it again. It's the Cadillac of carved powders for that in other applications in my opinion. So, you know there you have it Jerry it to me and that was some really eye-opening info.

On just what these products contain or don't as the case may be my pre-workout which I know we've been talking about [00:22:00] forever is another reason why mine will be in capsules so that we are able to deliver a consistent level of caffeine, but not too much where it's going to work against you instead of four.

The next question comes from Matt Rinaldi's is where do you stand these days on growth hormone secreted gags and releasers, you know growth hormone has always been easier to boost in this game than testosterone. So it's important to understand how GH usually Peaks. Several times today, but it's the first 90 minutes of sleep or if usually the highest the biggest mistake you can make in terms of a getting a GH release.

Would be going to bed on a belly full of carbs, right? So try to do so either on a relatively empty stomach or you know protein fat that same empty stomach is important for strategy number two, which is getting [00:23:00] aminos across the blood-brain barrier that boost growth hormone. And when it comes to that when it comes to the aminos and growth hormone Gaba, I think by far the amino butyric acid is what you want to be using.

The ideal is 3 to 5 grams on an empty stomach. And then in that environment, it's been shown to boost GH up to 550 percent and over 400% pre-workout, which is another story, but you know the real. When you take it at night because it puts you in a deep sleep make falling asleep easier staying asleep.

You will if you dream you will see stuff that you just can't believe and you'll remember your dreams. Understand though Kappa has some side effects. None of which are bad per se but if you're not expecting them it panics a lot of people first it can make you drowsy. But many also get [00:24:00] something you can to a niacin flush, right?

You're going to feel within just minutes of taking it you're going to feel tingling on the top of your head and your extremities. It's important to remember that that only lasts a few minutes. And then it passes so no one can happen. It's actually a very good time because although I don't have any science to back this up what I've taken it not on an empty stomach before I don't get those Tangles.

I really doubt it's getting past the blood-brain barrier will all the food I took with it. Training in a certain fashion can also boost GH. But again, this is transiently but I called lactic acid tolerance training. I also saw a recent study which showed you could boost growth hormone Seventeen hundred percent simply by performing slow- So think about that the next time you train, you know, [00:25:00] since most people count too fast when they're doing those reps.

The research showed three seconds. So it's a lot of people count fast, especially when they're under load. I'd suggest you, you know shoot for a five count. Most people will wind up at three that way other amino acids that boost growth hormone on an empty stomach Arginine. Although it takes 10 over 10 grams.

And you better have the Charmin Andy it's bitter as hell to ornithine L ornithine. That's. 12 to find in ball gets out there, but it's tough. But my favorite after Gaba is glycine and I really like placing these it also ramps up your body's natural creatine production and unlike most other aminos.

It's sweet. I think you use it in Thrive, right? Yeah. I use it. It's right but I use it in coffee. I use it to sweeten Foods. Oh [00:26:00] my God. It's a great product. Up to 10 grams 4 GH release works. Well sometimes even more but and please take my word on this build up to that level slowly because if you don't you're going to be in the bathroom and that's not pleasant.

It's important to point out that any good GH releaser should usually number one either make you drowsy make you hungry. And then finally if you want to objectively measure whether it's really working. It should be boosting your igf-1 levels, right which is the active metabolite of GH in next month's blueprint.

Bulletin. I will be revealing my exact igf-1 levels after two months of MK 677 at 25 milligrams a day taken in a five-day on. To day off protocol and let me just say this. It is some real eye-opening stuff. So subscribers get ready for it. It's information. That's really [00:27:00] important. Very interesting.

I'll be interested to hear about that as well. Oh, yeah, it's sometimes it's what you expect him. Sometimes it isn't that's funny. Mike Sanders says I'd like to know what supplements you think have stood the test of time. I need to really pair down what I'm taking and could use some help narrowing the focus.

I'll try to take your chronologically going back to the first days of Sports Nutrition personally my reference point the beginning it was in the 1980s. But as we will soon see here there were some there were a few gems even before that first step would have to be liver temps, right AKA desiccated liver.

These were studies that by supplement companies are in, you know, even the government but the US. And they were found to have some rather profound benefits not the least of which is mitigating cortisol. They are [00:28:00] also a rich source of B vitamins heme iron in amino acids. They're still out there today.

I think Beverly nutritional makes a good one and they're totally worth the money, you know, if you've never used them.  there's a reason Vince Gironda was so big on them. Especially dieting the same era that same era also saw Alexis and granules popularized by none other than Arnold right spoke highly of Alan and his education of a bodybuilder today.

We know they activate mtor, which is a key factor in protein synthesis and muscle growth. Two tablespoons a day is about right for most and along the same lines as the MK. I have some very interesting information in this month bullet and about timing of lecithin granules and mtor around training and it's really important if you're going to be taking the granule.

In the mid to late 80s Bulgarian Tribulus at [00:29:00] the scene and it's been around ever since 1500 mg a day will boost libido improve erections, and we know now raise igf-1 levels about 20% if you're looking for a Tribulus to boost testosterone. You might want to look into Tribulus a lotta switch is something that you don't hear a lot about you always hear Tribulus terrestris, but Tribulus a lot of it's tough to find that strain, but the research does show an increase in test to a much more significant degree than tribulus terrestris.

Please team. Of course the most well known and probably your best bet for muscle gain. I found creatine mono Kre-alkalyn and creatine hydrochloride, you know, all very effective way protein is obviously another albiet Blends containing micellar casein and Whey are far more effective and that's not marketing that's science.

We've done those studies over and over and over. And repeatedly show that a mix [00:30:00] is best fast and a slow protein. So in that respect, you know Thrive wins that hands down. I happen to think. Zma zinc magnesium aspirate is underrated. Deficiencies among athletes are widespread in with some estimates as high as 80% being deficient in magnesium throw in the fact that it improves your sleep and its tax really well with Gamma or glycine.

It's a no-brainer, you know, it's cheap essential amino acids. Should be number one on most people's list. The research just keeps pouring in as to their benefits and you know for years I espoused flooding the body with essential aminos during training even before you take something like creatine.

And now the research is really bearing that out far better than just branched chain amino says, although it's important to remember when you take the essential amino acids. You're getting the three branch chains leucine isoleucine and valine among [00:31:00] those 9 beta alanine has a ways to go in so far as time in the market, but I'm pretty confident and stating it will be around 10 years from now.

No questions three to six grams a day with food is optimal if you're taking creatine. It's my opinion is beta alanine to take with it is an absolute must the studies are very clear people put on three times the amount of muscle people that were taking both versus creatine alone the hell of an advantage to give up trimethylglycine touring l-taurine and XD still all get honorable mention actually TMG.

Is a specially Dynamite when paired with essential aminos XD and taurine which is why you see all four and More in something like Cynthia Jim. So all of those that I just mentioned they've been around right for the past 20 years at least with some going back, you know, [00:32:00] 50 or even more although they won't give you steroid like results.

They do make a noticeable difference. When you're taking them you perform at a much higher level than when you don't not as high as everybody wants not as high as Big Brother steroids, but they work and it's important to point out people keep buying them for a reason if a product is doing anything if it's not working if you are deriving no discernible benefit from it.

You won't bite. People continue to buy these products over and over. So I hope that helps we're going to take a quick commercial break and when we come back, we have more questions and we're going to be talking about some fun stuff to towards the end of the show. If you like to train your neck some things you ought to be careful of stay tuned.

We'll be right back. Welcome [00:33:00] back. So BJ Messiah or Miss Hua, I don't know. I'm butchering your name. I know Ma SSO, I. He said I just discovered your show and really enjoy it. I'm 30 years old been training for five years and starting to see some changes. I have a condition called Ankylosing Spondylitis, which Rob knows a lot about though and have a lot of pain in my lower back the doctors tell me there's nothing that can stop the disease from progressing.

Is that true it is there anything that can stop that I can do to stop it. Don't you have a client that has that I do I do I train a woman with that condition. And this is the third person now that I've heard has this and it's a really scary disease. The thing is AF can strike people down at any age, but it's not uncommon for it to [00:34:00] current.

Let's say in your 20s 30s or even later I'm going to just comes out of nowhere. It's a condition whereby the SI joint and others but always the SI joint. Progressively The Joint Circle fused together and the doctors will tell you there's nothing you can do. You probably already know my position on that.

There's always something you can do and with ASI think one of the most important things. Is it's very important to move something a can and this is what my clients analogy. She said when we work out it's like shaking the ice cube tray. So every time you exercise you loosen the bones and the joints that are under attack that are supposed to be fusing but there you are using them and it seems to benefit people tremendously.

You know, even if you're on a lot of lower back pain, there is plenty that you [00:35:00] can do. So, I want to give you the following four things that I found are really helpful at least of her number one is wall blocks that form of bridging helps all back injuries, but it's particularly important for people with a s right now, so to give you an idea what's possible.

When she started with me, she couldn't lift her head off the floor in the typical back bridge today. She can do wall walks with 50 pounds of chain around her neck. Number two Hip belt squats, you know not a surprise people with lower back issues can still build up some really impressive numbers and you can work your legs into the ground right without your lower back being compromised.

She's actually squatted forfeit or no, I'm sorry 255 for ladders using A-15 spread. So in other words. 45 rest-pause reps pretty much, you know, I have other perfectly [00:36:00] healthy athletes that can't pull that off number three is reverse Hyper's very important for those with the yes. It's the one exercise that rotates the sacrum and it pumps blood into the disks and then for pullovers apparently with a s there's a risk, whereby the rib cage.

Becomes are used to work compromised. I forgot the word that she used but people literally can suffocate to death because the lungs can't can expand and apparently get enough air and she reports that pullovers help tremendously. So those four things are certainly all things that you can and should be doing at the end of the day.

Yes, this is scary condition. And by the way, I don't know if I mentioned this but my genetic testing showed. I have the gene for it doesn't mean I'll get it but I have the gene for she has a friend whose jaw has few [00:37:00] shut I mentioned it can happen in any joint, but her jaws has few shut and she can only eat through a straw that same friends her ankles have fused.

And now she can no longer walk. What's interesting is that she was diagnosed about the same time. My client was and she is far worse off today. My client is convinced. It's because she never exercised early especially after being diagnosed. So, you know, I can't say I know that to be true, but I will tell you this every time.

This woman I barely trained every time she it's a PR. She lights up like a Christmas tree and although she's considered handicapped. She's capable of doing things a lot of healthy people can only dream about so I don't know that you can stop a s from progressing like they're talking about but I am convinced you can delay it [00:38:00] and dramatically improve.

Your Quality of Life along the way and that's really important because you know in her words outside the gym people treat her with kid gloves like she's going to break don't lift this don't do that. Oh my God, no sit down. Let me get this and her doctors even teacher like or treat her like this rather.

So I took a video of those wall walks with 50 pounds of chain. And I said here sure this to your doctor next time you go in there and I'm told that is reaction included raised eyebrows in his mouth literally dropping open. So I'm hopeful, you know, he'll think twice next time before you tell someone.

There's nothing you can do. There's no hope. Never believe there's nothing you can do never ever. There's always something I've given you some ideas here. So please take them and [00:39:00] run with them. I'd love to hear from you again. You will never know what you're truly capable of until you try and these people just like us the rest of us normal people make games the same way five pounds added to the bar.

Another rep another set doing the work and you know more work in the same amount of time or even less time their bodies are responding which is a whole hell of a lot better scenario than what their doctors and left them with. Do you know anybody with a girl? No, I don't. I've only ever heard about it through you.

Yeah heard of the disease before but I've never met anybody who had it like chiropractor also. Has it but he was diagnosed when he was a teenager. Yeah, I mean I knew a girl when I was young that had spinal bifida that was like a [00:40:00] progressive curving of the spine. That was she ended up like all hunched over I guess later on in life, but not Ankylosing Spondylitis.

No. Yeah, it's a little scary, you know to know that I got the gene for it is I don't know what you can do, you know. In the sense of being preventative. Well, I'm going to tell you something that I've come to the conclusion of every single disease of modernity has a link back to autoimmunity every one of them every single one of them.

I've been reading about I've been pulling from threads and going off on tangents neurological disorders, so they discovered that. Glaucoma is an autoimmune disorder. Well, we already know that Parkinson's diseases. There's evidence that Alzheimer's disease has a link to it. I mean rheumatoid arthritis osteoarthritis.

Every time we turn around they go. Oh, there's an autoimmune component to this disease [00:41:00] that we've always thought was this and it and it keeps unveiling that when the gut goes wrong. It starts to cause lots of systemic damage in the body. Yeah, and when you think about the fact that 76% of Americans claim to have some sort of digestive problem.

It's really it's really scary. And you know, so when I was in Arizona, I mean I when I was in Atlantic City this week and I got to talk to my cousin Rosemary who was her 75th birthday. And she actually took care of my sister Valerie for a period of time when Valerie became pretty cripple. Well, and she said something that I didn't think about I didn't realize she said to me, you know, Valerie didn't eat much but for a girl who didn't eat much she had a huge stomach.

I said really, what do you mean she goes her stomach [00:42:00] look like she was pregnant. That's a distended God and this and you know, and some of the information that we've been talking about on the show lately as it relates to the small intestine how the small intestine becomes seeded with gram-negative and gram-positive bacteria microbes fungi and people have belching and they eat carbs and they get bloated they eat this food.

They you know, they sensitive to this food this and it's because they're feeding these Rogue. Actors that are living in their small intestine and these Rogue actors then literally poop toxins that get picked up into the bloodstream and those toxins go out and Destroy stuff inside your body. And so I have a very I'm willing to say and maybe someone is listening to this podcast and I've been dead for 30 years already that they're going to discover that ankylosing spondylitis.

Oh and Ankylosing Spondylitis has [00:43:00] some autoimmune capacity and that's why some people with the genetic predisposition get it and some people don't because it's about epigenetics everything that was experiencing today. You know, your genetics are not absolute. We know that we know that there's women out there who have the BRCA gene.

They don't get breast cancer. How do you explain that if genetics is everything then how would you explain that? You can't write so when you have the genetics of something it only matters when you come into contact or do the things you come in contact with in the environment or do the things that trigger it because the genetics don't guarantee the development and the same is true of I'm going to say this and it's people going to go.

Oh great, but even if you don't have the genetics of. That doesn't mean that they you can't mutate and develop through [00:44:00] autoimmunity that disease makes a lot of sense because you know, I spoke before about I have the gene for various cancers when I researched my family history. Yes, there were people with cancer.

But they worked really hard to get it. Yeah, exactly. They smoked two packs a day. Yes. They drank every day. They were exposed to various cancer. Could they worked in factories with cancer causing chemicals? So yeah, I'm completely on board with that. You might have the gene what you do and how you live your life.

Bitchin, we can bring that Gene up to the Forefront and boom next thing. You know, you're sick with cancer. Yeah, whether or not you're going to activate that Gene is a different story. And you know, I mean the so I have autoimmune disorder that's from my gut and I'm actually using a peptide that we're going to talk about [00:45:00] next week on the show.

I don't want to I don't want to trumpet the news yet, but I'm actually using a peptide. So I have been unable to eat bread for the past few years. If I eat even a small amount of bread I become so uncomfortably bloated so quickly I get stuffed up real bad. Okay. Okay, so the innate and the Learned immune system th1 and th2 the innate immune system is what you're born within the Learned immune system is what you're exposed to that you develop immunity to.

And the latter is what vaccines are supposed to take advantage of but it doesn't work because they both th1 and th2 have to learn the immunity and develop it at the same time. So you have to be exposed to things get sick from them and then get better from them in order for the innate immune system [00:46:00] to update its information along with the Learned immune system.

So. With that being the case. I've been experimenting with a peptide and I ate so much bread this weekend and I didn't get bloated. It's already starting to work. I've only been using it for a week. I'm gonna have to use it for a few months. But this peptide could be the answer to people there's actually research on this peptide in treating rheumatoid arthritis.

It's a plea it has plea atrophic effects. It will rid your body of all of the gram negative Grandpa positive pathogens. It will rid your body of Rogue fungi. It will rid your body of anaerobes. It will rid your body of the wrong types of microbes that are causing problems. It will read your body.

It literally can help reset your immune. And it works through the th1 through the innate immune system, not the [00:47:00] Learned immune system TH2 which was what vaccines try to capitalize on and on top of that. It has an antibiotic effect without being an antibiotic which means that since it's acting on the TH1 immune system you have no risk of developing antibiotic resistant.

Bacteria from its use it's not an antibiotic but it acts like one which I predict a decade from now. We're going to after I talk about it next week. You're going to start hearing more about it as we move forward. They're going to start using this instead of antibiotics to treat. Pathogenic issues in the body because unlike antibiotics which work on the TH2 immune system.

They these work on TH1 they actually will kill make the innate immune system kill the Rogue bacteria. It's animated. This could be. Of all the peptides that I've used of all the peptides that I'm aware [00:48:00] of. This actually could have the greatest impact on the population because coming back around to what I said a second ago, and that is that, you know, 76% of Americans claim to have gut problem.

And ironically I bet you if you pull those same people you'll find out that they are the ones that with rheumatoid arthritis Hashimoto's disease ankle us Ankylosing Spondylitis and all those other things. I'll guarantee it. It's exciting stuff. Yeah. Yeah. So yeah, you'll hear about it first on supremum radio next week, but I've been experimenting with it.

This is the beginning of my second week and I I'm so impressed with just the early and what am I experiencing? Well, what we've discovered is that the gram-negative pathogens, they love starches. They love starches. So chances are when I was eating bread and feeling bloated it was because they were having a party [00:49:00] and they were just pooping and farting up a storm in my stomach and because they they're actually fermenting in my in my small intestine there fermenting the starches and so that's pretty much gone.

Now, I ate so much bread this week and I kept saying to Lisa. I can't believe I ate bread and I'm not belching and I'm not bloated. That's wonderful. I'm excited for you. Yeah, so well, I'm trying to cure an autoimmune disorder that has ravaged my nervous system now and it's really starting to starting to cause me trouble.

Yeah, and you know, I don't want to become trapped in my body like my poor sister. And my poor sister would still be alive today had she not been misdiagnosed with Parkinson's disease and been treated for Parkinson's Disease which actually destroyed her brain. It's so sad. It's so sad now, I look back at [00:50:00] you know, we I didn't have the information I have today when my sister was alive.

Otherwise, we would have tried something like this. She was misdiagnosed with Parkinson's disease early on and once you get misdiagnosed every single doctor treat you the same while you have Parkinson's disease, so we'll try this drug because this is what you know, they put her on Sinemet carbidopa / levodopa  .

Yes intimate, which is Carbidopa and levodopa and that she had to keep increasing the dose every few months until it stopped working and tell why because she didn't have Parkinson's disease. And then she then they did the deep brain implant on her with the little electric box that she had to have sewn underneath her underneath her above her rib cage.

And you know, they just they littered the medical author doxy shorten. My sister's life. I mean she may have ended up [00:51:00] with the she may have ended up being incapacitated but by treating her for Parkinson's Disease when she didn't have Parkinson's disease, they she couldn't swallow any more.

She couldn't talk anymore. They just burnt a little brain. That's awful. I know and I mean that's why I like, you know, if I go to a doctor and he says, oh, well, you've got MSO you got them. Like, you know, I just get away from me. You stay away from me. Yeah, you don't have the answers and you don't have the cures just stay away from me.

The sad thing is they probably think you're the one in denial. Oh, yeah, but Meanwhile, my sister was already crippled at 60, right and she died at 64. I'm all I'm faring pretty well right now. I mean, I have my challenges, you know, but I can act and the other [00:52:00] thing that is amazing to me is if I change the way I eat.

My symptoms get worse. If I change the way I eat again my symptoms get better the fact that I can actually oscillate the symptoms through diet tells me that I can get better, but I'm still feeling my way around. I'm still feeling where the edges of the Box are like, okay, I can't go too far.

That way. I can go this way. And now I'm on now with this peptide. I am now on a quest over the next year or two to completely reverse all of my symptoms. Very cool once I get my stomach straightened out. I predict a lot of this will go away and all of these symptoms. I have I can I can track back to when my stomach started becoming a problem for me.

For all of them. I will [00:53:00] going to take a quick commercial break when we come back. We have the blueprint tip of the day. And then after that we have a little special segment that we're going to do after the blueprint tip of the day. Stay tuned. Welcome back to the blueprint power hour or so coach.

What is the blueprint tip of the day tip of the day has to do with static holds and the best movements to use amount. So we had a question earlier about all the different training methods that I. Recommended use, you know, I thought it was high time to visit or revisit static old since I've only really mentioned them in passing right when I answered listener questions.

So as you're about to find out there among the best of the best methods to use especially for stubborn muscle groups now they go by various names. I've seen [00:54:00] them called X reps. Isometric holds acceptable but fundamentally the same you hold a wait Motionless. Right and the range of motion and some usually the strongest part of the range of motion for a particular exercise the big Advantage they can they is that you can use enormous weights far greater than what you can lift concentrically raise the weight.

So in the spirit of up in your games, these are the preferred exercises that I usually pair static holds with first one and probably the biggest one. Top range rack pulls and here you're going to load a very heavy weight onto a barbell that's set up in a power rack at about groin height. What you want to do is be able to dip your legs a little bit break your knees to get your legs into the movement and then pull the weight off the pins just an inch [00:55:00] or so now stand up with it and hold that Motionless.

You're really feel it pulling down on your traps were around 5 5 to 10 seconds. You know, you can almost you can feel your traps. They feel like they're tearing but two of those such holds with at least 10 minutes of rest between each one. The last person I recommended these two in my gym. Stop me about a month later and he said hey just want to thank you.

I got a 50 pound carry over on his full range deadly. Now, you know not everybody's going to be so lucky but I'll guarantee if you try it you will be hooked on what it can do for you. Next we win is static chin-ups were you know, you're going to use a Dipper other belt want to hang a very heavy dumbbell from your waist you jump up to [00:56:00] a point with your chin above the bar and just hold yourself there for as long as you can at least a good five count.

To to such holes again with at least 10 minutes between each hold your first step. I would recommend using an underhand Palms up close grip and then for the second one. A wider overhand grip but you're going to find is usually a big disparity between the two but working both really does a tremendous job building up not just your back but your biceps if you can build those up.

For holding a hundred pounds Watch what it does for your full range chin-ups and of your lats your biceps and your abs and yes I said ABS too and you'll know what I mean after you try them. You have to statically contract the ABS to stay up there. The Next Movement would be a standing [00:57:00] or seated calf raise you want to load that sucker up with as much weight as possible again pressing just pressing off to get to the very top inch of the range of motion to such holes of at least five seconds again, ten minutes in between calves are the epitome.

Oh stubborn muscles, at least they are me and in my opinion they need an extreme stress in most cases to make them grow and static holds frankly. They've been the only weight room exercise that ever made much of a difference in my calves. And then finally you've got dips with a static hold their again.

You're hanging a really heavy. As much as you can handle from your waist and you're performing two holes of around five seconds each you want to break the elbows just a bit with the tension comes off the joints and into the muscles dips and [00:58:00] Chin's with static holds are two of the most productive exercises.

You can perform and nothing that I have seen gross triceps. As well as opposed to you pay those back to back and you'll see arm drill. Nothing really grow your arms. So I'll be giving those five exercises a try next time you train you can perform them first in your workout as your full range sets later on, you know, the weight should feel like a feather compared to what you use on static.

They don't take much time and the jumps from workout to workout. Have to be experienced to be believed that I'm talking about the jump and wait, you know static holds 50 pound increases is the norm. So just imagine after, you know ten sessions where you're going to be at remember, you know, your muscle doesn't know range of motion.

It knows tension and tension as [00:59:00] I said before is related to intensity. Which again is the by far the most important fundamental in your training? So, you know radically up attention that your muscles are asked to contract against and new muscle gains are all but assured I'll leave you with this for more information on the science of static hold Pete Cisco's book static contraction training.

And its various articles on his website Precision training.com is an excellent resource. He advocated as a standalone Training Method. I don't know what I would go that far. Yes. I've tried it. I seem to my muscles. We're not as full, you know, I was making big increases but when you use it, exclusively as you one Training Method and I think that's to me that's like using one Golf Club instead of a full set.

So but in many cases for a lot of you especially people would step stubborn [01:00:00] muscle groups. It's going to be just what the doctor ordered. Well, let's talk about the next training. Yeah, so many of you may remember when Rob came on the show and talked about his right arm and right leg going numb one day at the at the gym.

I experienced exactly the same thing as him last week at the gym and it was it was clearly orthostatic hypertension I had. I had been sitting in the sun of the first time. It happened for about 30 minutes. And when I stood up I could feel this numbing like wash over my right leg and my foot and then slowly my hand and my arm.

I got out of the sauna I sat down. And probably in real time less than a minute. It kind of resolved in went back to normal. It happened. Once again, I'm trying to see what I was [01:01:00] doing. I had just done very heavy movement. And then I stood up. Oh, I was I was doing heavy pulley pull Downs.

Yep, I was doing them underhanded. So I was really I was just like two plates away from the entire stack. I think I was at 240 or 20 60 pounds and I had really repped out of my last set and I went to failure and I and it pulled me, you know, the weight pulled me out of the seat. So I stood right up and when I stood up all of a sudden I felt this sensation where my leg was getting numb again, and then it kind of went away and.

I've been analyzing what have I been doing differently all of a sudden that would precipitate something like this. And so I had a conversation with Rob today. Rob is a huge fan [01:02:00] of neck training. I have become a huge fan of neck training. In fact, Rick pack was in Louisville recently and I had him train his neck as well.

And I said to Rob when did you train neck the last time this happened to you? He said I think it was the day before. So what I've been doing is I've been doing very heavy neck extensions for a very long time and the neck machine I use goes up to 220 and I generally do between 170 and 204 at least 20 reps.

But now I've started super setting that with right and left flexor. But just at 80 pounds and it dawned on me, you know, this could be an impingement of the Carotid artery. The neck muscles are getting bigger. They're pressing against the artery even a small amount of blood flow. To the brain will cause you to [01:03:00] have wooziness.

We know this a Rob pointed out during our conversation earlier, you know, a triangle choke hold puts a guy to sleep. They basically pull your shoulders up and your shoulders basically pinch off your carotid arteries and they squeeze them together with you their legs and you pass out immediately because no blood no oxygen to the brain put you to sleep.

So I wanted to go on the record as telling you guys out there who are older especially. Could there be a little plaque in there? I don't know. Now. I'm going to go get scanned. I'm going to actually going to have a carotid artery ultrasound done on both sides to look at this. Yeah, but I mean I want to just go on the record of telling you guys out there, especially if you're older that go slow with your neck training and if you start to [01:04:00] notice any tingling wooziness, you know, when you turn your head to the right your ear rings.

Things like that be aware that you could be putting some pressure on the Carotid artery that could gently be gently restricting blood flow to the brain and we would be remised if we didn't say this for those of you out there cause I'd hate to hear it something happen to somebody and you know, and it was because of the neck training.

So yeah, and you know what when it does happen, it's scary. Yeah. I don't know. I thought I was having it. I thought is this a stroke. That's why by 30 exactly what I thought. Yep. I immediately looked up TIAA a transient ischemic episodes and I was reading about them and this this could be classified as a TIA well.

It turns out is not a stroke number [01:05:00] one. Even though it could be a sign of a stroke in the future by the way, but I found a good study that shows that a large number of people who have strokes and or this suffer from author static hypotension. What is orthostatic hypotension orthostatic hypotension to us is usually a symptom.

Of overtraining which I have memorized just said I was overtraining right? What happens is when you stand up the adrenal squirt out chemicals to help the blood vessels constrict so that blood pressure. Stays the same as your body goes from a seated position to an erect position. Otherwise gravity pulls blood down and not enough blood gets to the brain.

So office static hypotension is as it says as you change your position, Blood pressure drops doesn't go up. It goes down, you know strokes and TIA’s have always been associated with high blood pressure. Well, I found [01:06:00] the good study with over 4,000 subjects that shows that that the large majority of people who had TIA’s.

Actually also were had complained in the past and been treated for orthostatic hypertension. So a TI a may not be a plaque or a blockage in a blood vessel in the brain which leads to a stroke. It could be the result of blood not getting to the brain fast enough because you blood your blood pressure dropped when you stood up and you know, these people complain about this y'all I stood up I get woozy.

That's orthostatic hypotension. That could also precipitate the symptoms of what is it t is a. And so ischemia just means not enough oxygen is getting to something right cardiac. Ischemia an ischemic event in the hardest called a heart attack not enough oxygen is getting to the heart and it can't function.

Well, there's lots [01:07:00] of reasons why oxygen doesn't get to your brain one can be a stenosis one of you know plaque buildup and narrowing of you. The other one could be the heart isn't keeping blood pressure high enough. And the blood and the blood dropping out of the brain. So again oxygen is not being delivered very interesting stuff in your the way you're describing it.

It's the best plausible explanation. I think for what happened to me now, I was so spooked. I said to the woman I was training and said I'm sorry, but you know I have to go I went right to the ER they did an EKG and they ruled on at CIA or a stroke and they were at a loss to explain it. I think what you laid out here is a very logical example of what can happen.

Especially if you get up in the heavier weights, [01:08:00] and now your neck is you know, and I put almost 3 inches on. You know training at directly you do you do cardio. Oh, yes every day almost every day and cardio is an important factor in reversing orthostatic hypotension, believe it or not.

So a lot of us like to lift but we don't like to do cardio and that's a really real and I'm one of those assholes by the way, so I I'm not I'm not talking down to you. I'm actually talking for myself. I need to I'm actually moving forward. I'm going to take the next couple days off because of the traveling and the partying.

Because I was over train to begin with I'm going to take the next couple days off and when I go back I am going to split my hour at the gym in half and half of its [01:09:00] going to be cardio and have that's going to be my new whole body to set routine because I can get that done in 30 minutes if I want to and then I'll do cardio because I need to up my cardio.

I don't I don't do enough cardio and that's not good for my heart because my heart is being built. To be strong in One Direction not the other direction and that's not good. That could be why I have all the static hypertension. What do you weigh? How about 2:30 right now? Okay, so, you know your body has 230 pounds of tissue.

Your heart is 230 pounds of tissue the circulate blood too. But I know exactly what you're saying. I do cardio, but I will also tell you I absolutely hate every minute of it. But as I tell my son I'm trying to trying to explain to him [01:10:00] part of being an adult is doing things, you know, you should do but you really dislike but you do want because you know you need to.

So well and on that note I have to give up coffee once and for all I did have a cup of coffee today because I was just kind of tired but so, you know, I texted dr. John Parker last week and I said I'm giving up caffeine and then in big capital letters again, you know, I'm sitting here looking at an unopened pack of 357 Super Magnum caffeine pills.

I was what I was doing was each one of these is 200 milligrams of caffeine but a bunch of other stuff too. And I was I was taking one to two of those a day again. This is just recently after you know, I'm you everybody on the show is going Carl, but [01:11:00] you just kicked caffeine I did but I started drinking iced Cafe americanos.

Which is four shots of espresso and cold water and ice cubes and a little half and half and Stevia because I can drink those really fast. Like I can drink one of those in literally under a minute instead of sipping on coffee and I get hit with all the caffeine from all four shots that fast and that stopped working.

So then I started taking one of these 357 Super Magnum. More pep quicker energy stimulant pills that you buy it like 7-Eleven and stuff like that and I so then I got to the point where I was having a cup of coffee at home training then having a large caffe americano iced and one of these pills and then sometimes another pill later on in the afternoon.

And so I'm really back to where I was before [01:12:00] with like close to a thousand milligrams of caffeine a day and I don't feel good and I can't keep doing. Yes, I can't keep getting off of it and going on. I feel good. I'll start taking again. It's going to cause me problems. So this time I'm really done.

I had a cup of coffee this morning knowing that that's it. There's no more coffee for me and plus. Coffee really messes up my gut if I'm trying to fix my gut and I'm continuing to drink coffee if I drink coffee on an empty stomach. My nose gets stuffed up immediately. I start coughing I get a tickle in my throat.

So that means I'm allergic to something in it. Yeah, and a lot of people give kind of pulled into the same position you are you know before you know it you're taking almost a gram of caffeine a day. [01:13:00] It goes back again to those three workouts when caffeine is your primary driver your primary stimulant, you know, you are in trouble my pre-workout as an example is going to have a completely different driver.

It's going to have a little bit of caffeine just enough to potentiate that but when you're relying on caffeine as your primary driver in whatever stimulant you're using or pre workout you're in trouble. If that's all I'll tell you I'll say you're in trouble if you're relying on caffeine as the as the big gun well, and let's not forget that Adele moves to did a blog post a few years ago that said that guys who depend on caffeine to get them through their workouts are almost always overtrained.

Yes, because that's why you need the caffeine because you're overtrained because you really need to just take the frig off. But no you're going to [01:14:00] pound down, you know, 300 milligrams of caffeine anhydrous and go in there and crush it. But what you're really doing is just perpetuating overtraining and then all sorts of problems happen when you're overtrained injuries, you know regression inability to lose body fat don't misunderstand that when the body feels that kind of stress.

It gets panicked. It just holds onto body fat. So no I this is it for me. This is going to be. And it won't take me long. I kick caffeine pretty quickly in a couple weeks. I'll be actually feeling but you know, the funny thing is well the last time I kick caffeine I was going to the gym and I've actually felt stronger and I was out able to train longer.

Remember you saying that yeah, and then here I am again, you know. Oh, I'm going to kick caffeine again. Yeah, and it's not [01:15:00] doing anything good for my gut and it's not doing anything good for my heart and it's not doing anything good for anything. Unfortunately, it's everywhere. Even if you step outside of Sports Nutrition, you know, how many people use coffee to wake up?

Yeah a lot everybody in America 76% of America. Oh wait, 76% of Americans have gut problems one of there's a link. Anyway, I'll look that's it for today. Go check out coach Rob register.com. Hi, Rob. Thank you much. Talk to you later. Brother will see her by tomorrow with more superhuman radio.

Thanks for listening today.