[00:00:00] Carl Lanore: [00:00:00] welcome back to another episode of super human radio. It's Tuesday, which means we've got the blueprint power hour, which we'll start just a moment. Today is December 10th, 2019 the year is coming to an end, and, uh. 2020 is going to be a great year for all of us because it's going to be continuation of the progress that we put in motion this year. Remember that no one is starting from scratch. We're starting from someplace. The important thing is just to get started. Let's go ahead and bring my. Co-host on the show, calling all

[00:00:33] Coach Rob Regish: [00:00:33] blueprint army, fall in line.

[00:00:35] Carl Lanore: [00:00:35] It's

[00:00:36] Coach Rob Regish: [00:00:36] time for the blueprint power hour with coach Rob Regus on the superhuman radio network.

[00:00:45] Carl Lanore: [00:00:45] How are you doing Rob?

[00:00:47] Coach Rob Regish: [00:00:47] I am doing great. The dogs are doing great. Um, I, I would ask the audience though, uh, if you would please say some prayers for my wife, uh, who is struggling with some health issues now. [00:01:00] It's a, it's been a very difficult road for her and, uh, I'm sure she would sleep easier knowing that there were people praying for. So thank you for that. Uh,

[00:01:11] Carl Lanore: [00:01:11] how is your training doing? What's new with you?

[00:01:14] Coach Rob Regish: [00:01:14] My training is going fantastic. Um, interestingly enough, I got a full metabolic panel down as well as complete blood count. Yeah. All of those results back, and we're going to talk about that today because I believe it has big implications for other people given some of the things I was taking in the different numbers that I saw versus back in April when I have the same lab stuff. So exciting stuff.

[00:01:44] Carl Lanore: [00:01:44] Okay. So we'll run right off and get the first question answered. Come from Andrew Battle. It's a long one. He says, I got a sample issue of the blueprint bulletin. And there was one thing that really stuck struck a chord with me. You asked the question, how many more five pound [00:02:00] jugs of econ away are you going to have to go through before you realize nothing's changing? No new muscle, no new fat loss, no explosive strength gains, no strength gains period in some cases yet, month after month, you keep. Repeating the same mistakes other than what you propose in the article. What can you average co, what can the average person to do, do to change things?

[00:02:27] Coach Rob Regish: [00:02:27] Sorry. Yeah. You know, there, there are some issues of the bulletin that I get more feedback on others then, and this one generated a huge response, uh, particularly from, from that article and the question that I pose to the readers. It really doesn't matter who you are though, right? Subscriber or not many people are in the same situation and circumstances that I, that I cited, including by the way in the past, I listened. I was guilty of it too. 100%. Um, [00:03:00] and so the question really is what is it about human nature where we continue to repeat the same mistakes. It's, you know, even given, you know, there were being unsuccessful and what we're doing, we're doing things that don't work and we keep doing it. It just, I don't know why, but it's, it's prevalent. Part of the answer, I think, has to do with comfort level. Right. And the human tendency to avoid going outside of it. It's just very easy to do the same things day in and day out and not take your straight line out for a curve. Um, because that's something different and perhaps unknown for people. Um, and because I made that mistake. Right. And others. And because I learned the hard way in so many cases, I always try to write in the bulletin about proven solutions that have stood the test of [00:04:00] time. And this is important because when I use the word proven, what I'm saying is it works in a good 90% of the training population. So if I'm going to give somebody a suggestion about how to eat or how to train. Or what supplement to use. I have to have a very high confidence level that 90% of the people trying it it's going to work for. And that just comes, comes with trial and error, you know, in 35 years of doing it. So when you read about the two solutions that I put forth to that as a. You know, re in response to that question in last month's issue,

[00:04:42] Carl Lanore: [00:04:42] what, what, what were the two solutions?

[00:04:45] Coach Rob Regish: [00:04:45] Well, they were related to, um, let's call it, uh, underfeeding and overfeeding and how the two potentiate each other. And it's the details, you know, that are really important about those two [00:05:00] things. But, you know, if you just look at it, uh, with common sense, I mean, bodybuilders after a show, they pick out, right? And they're eating all kinds of food, including pizza

[00:05:12] Carl Lanore: [00:05:12] better. They literally look better than they did when they were on stage. We're getting feedback today. Hopefully it will go away. That literally looked, they look better than they did when they were on stage. A lot of times.

[00:05:21] Coach Rob Regish: [00:05:21] Yes, exactly. So, um, you know, that's your first clue. What I'm trying to show or, or did show, um, was a way to do that repeatedly so that you accelerate the rate at which you put muscle on and drop fat and yes, it can be done. Um, so, you know, those types of solutions eliminates the kind of costly trial and error that I went through. Now, wasting money is one thing. You can sometimes make that bet. Um, but you cannot get back time. And in many cases, years or decades go [00:06:00] by, um, before somebody actually finds the answer. Sometimes they never find it. Uh, so lacking, let's say, lacking that type of guidance though. You know, if you're not consulting with someone who's who claims to have these solutions, I would tell you to do something. Rather dramatic in order to bring out a positive change. And by that, I mean, let's say you're eating 3,500 calories a day, but you're not getting any bigger or stronger starting eating 4,500 yeah, a thousand calories a day is a big jump, but it's not like you can't pay her back, right? If you're dieting on 2,500 calories a day and you're stuck. Cut 500 calories and cut your carbs in half. You know, either or or both. And watch what happens if you're going nowhere with German volume training, then start performing the absolute complete opposite, which would be one set to absolute muscular failure

[00:07:00] [00:07:00] Carl Lanore: [00:07:00] by five

[00:07:02] Coach Rob Regish: [00:07:02] or five by five, you know, um, you know, here's the thing though. Unless you have great instincts, most of your experiments and moves are going to be failures. It's just, it's that simple. Um, but there will be some gems and, but only those gems will come about. In my experience, only by making rather wholesale changes, right to what you're doing. Morrow depo. Squally said this once and it never left me. He said. If you wanted to make a macro change to your results, big change to your results, then you need to do, you need to change something, a macro, for example, macro nutrients in your diet. Cut carbs completely, you know, or, or drop protein dramatically for three weeks and then up it something that's going to cause [00:08:00] you know, a, a shift and get you the results that you want. So here's the, here's the bottom line. I would strive to find at least. Half a dozen training methods in three dieting techniques that get you results. Okay. Very, uh, w it's harder than than it sounds because each training method, here's the thing. Each training method should build upon the last one. And if you think about it logically. Nobody who comes out with, let's say a static contraction training is then going to advocate for escalating Dick. You know, somebody else's escalating density training or high intensity, right? Once at the failure training, they're going to want you to use their system all the time. And it just doesn't work like that because everything works, but only for a certain amount of time [00:09:00] until your body adapts to it. So that is the trick. But if you can do it and figure that out, you will have the keys to the kingdom. And that's just how it is.

[00:09:13] Carl Lanore: [00:09:13] You don't work for me a long time ago.

[00:09:16] Coach Rob Regish: [00:09:16] What's up?

[00:09:17] Carl Lanore: [00:09:17] I'm having a huge post-workout meal. I'm talking about huge. I know a lot of people are going to go, but, but you can't digest more than 30 grams of protein at a time. So I, I just trained back today and I trained, fasted, had coffee. That was it.

[00:09:38] Coach Rob Regish: [00:09:38] Coffee.

[00:09:40] Carl Lanore: [00:09:40] With some cream and swerve, which is sugar alcohol. So no sugar. And, uh, I trained fasted. I sat in the sauna for a half hour and built up a really great sweat. My post workout meal was a drink that had made before I left the house, which was basically three scoops of thrive, [00:10:00] two whole eggs and topped off with liquid egg whites. And shaken up. That was actually a hundred grams of protein. I had a bag of pork cracklings that's a 49 grams of protein, and I had two quest cause I just got a shipment of quest cookies. Uh, I just had, I had two quest cookies. Each of them had 13 grams or 14 grams of protein, so probably about 170 580 grams of protein post-workout. .

[00:10:27] Coach Rob Regish: [00:10:27] How many, how many calories?

[00:10:29] Carl Lanore: [00:10:29] Well, uh, there were very few carbs in the entire meal, so figure a figure. It was, uh, around 850, maybe 850, 900 calories with fat and everything. Maybe. So let's just round up and say a thousand calorie post-workout meal. Now, prior to that, I took a. Uh, uh, a mixture of various peptides, uh, that one of them actually improved my hunger and I was still hungry after eating all of that.

[00:10:57] Coach Rob Regish: [00:10:57] Oh, wow. Yeah.

[00:10:59] Carl Lanore: [00:10:59] And [00:11:00] so, you know, I know that when I thought doing this, when I saw, I had this conversation with Rob Wolf, uh, when I started doing this train fast, that thing, and then. Eating a post-workout meal equivalent to that of a lion who just spent an, you know, 20 minutes chasing down a gazelle and now I'm going to eat until I'm completely full. Like lions don't go, I'll eat a little now and then I'll come back in 30 minutes cause that's going to be the best for my anabolic window. No, after you've expended all that energy, you theoretically have caught your prey. You eat until you're full. I mean, this is, this is two and a half million years of programming as homeo homo sapiens, not the last 40,000 years of agrarian. You know, let's find that. Let's find the science behind nutrition. This is what we evolved under.

[00:11:51] Coach Rob Regish: [00:11:51] Yeah. And I came to the same conclusion you did when I wrote the blueprint 3.0 I asked guys to get up to 50% of their total protein and [00:12:00] calories for the day post work and the posts. And you know what, they, they did great with it. Fantastic. It was really, it was an eye opener. I mean, I

[00:12:11] Carl Lanore: [00:12:11] won't eat for three hours now just because I have the show and the duties after the show, and then the three hours from now I'll probably have some chicken breasts and something else, but it means I am, I ate until I couldn't, I didn't want to eat anymore. That's what I did. Right, so I got to believe, if you look at dr Mullin, watt B's writing in the books of dove, diplomats and diabetes, I'm actually following my evolutionary edict

[00:12:35] Coach Rob Regish: [00:12:35] by doing that. That's great.

[00:12:37] Carl Lanore: [00:12:37] Hank Greenberg says, uh, when you wrote the blueprint, did you have any idea how it would be received? Was there anything totally unexpected? I'm thinking of writing a book too, which is why ask how much money did you make? Oh,

[00:12:52] Coach Rob Regish: [00:12:52] it's

[00:12:53] Carl Lanore: [00:12:53] not about making money, brother. You

[00:12:55] Coach Rob Regish: [00:12:55] know? Um, so, so to ask or to answer a couple of [00:13:00] the easier ones, I knew from the athlete trials that we ran up the blueprints training methods where we're rock solid. So I knew people were going to get results. What worried me was the fact that it was very unorthodox to say the least. I mean, how many training programs have you overused where, you know, during the first a eight week period, you use five different training methods. That all work together? No. Most athletes, they're lucky if they change their routine every eight weeks. And you know, just one, nevermind five now. Um, of the athletes that did so though every sing, I can honestly say every single one of them had success. Some was dramatic, some was so, so, but every single one of them made better gains and what they were making. Now the book. Also, and this was totally unanticipated, opened the doors. Uh, I think it was [00:14:00] Vince. Andrea sent me a message on bodybuilding.com he introduced me to dr Connelly, who also, who introduced me to you curl. And here we are seven years later doing the blueprint power hour. So, you know, you never know where it's going to go. Um, now. Some of the confounding things that were going on. People that were using the blueprint training protocol were also using one of two  products that were out during that time. Um, Korean, a Bolan and thermal life had evil. I don't know if you remember that, probably because many of these athletes were unfamiliar with what FD. Gave them, they couldn't tell if it was the supplement or the program that was, that was giving them astounding strength gains and more muscle. And they felt great. And, and I'll tell you at the end of 30 days, [00:15:00] because they couldn't tell the difference. At the end of 30 days, the supplement company sold another, you know, two to three months supply these to these guys. And. What I got was more questions. You know, about the finer points of their second blueprint run. So I, needless to say, it was a losing business practice. Um, and, and for all the success guys had using my stuff, I was really disappointed. Most of them chose the supplements versus, you know, the knowledge. But. You know, hopefully at this point they know it was the program and not so much the product. Maybe, maybe a little bit of both. Now I wasn't about to, to sell out and go all in on supplements. Okay. And that's still true today. You know, I'm still selling primarily information and a couple of stuff. So. I still hold the [00:16:00] truth that knowledge and information powers, gains, not supplements. Okay. Right now, I've got a small core of guys who have been with me from the get go. I mean, they're just there. They're fantastic guys who know the truth and they get more of it every month. And I feel good too about the fact that I have built. A legacy much. You have Carl with these shows, you know, my books and newsletters will be there to help people long after I'm gone. Just pushing pills and powders doesn't do that, has never done it, and never will. So I would tell you to put your heart and soul into your book. Just don't expect to make a living from it. One of the saddest things I was ever told by somebody was they said, Rob, I don't subscribe to your newsletter, but I love your products, and I [00:17:00] buy tons of them. And then he went on to say, how. And cause I asked him, I said, well, what is it about the supplements? He says, Rob, I just like holding them in my hands and looking at them and smelling them. And then, you know, when the bottles are gone, like build pyramids with them, you know, it was just, I was sitting there shaking my head. Um, and it really bothers me, but I can't change. Um, so I would tell you this, write your book. And create your own legacy. Just to understand the available universe of those people who availed themselves to it and continue to support you is probably going to be marginal. You'll need something else, right? To pay for the bills. Nevermind having extra leftover. I'm writing a book though, and that to my mind. Is an awesome achievement. Um, because like I [00:18:00] said, it'd be gone or long after you're gone. It'll be around helping people and how many people can say that? You know, I've been to my fair share of funerals. They don't talk about how much money they made, what kind of car they drove. You know, what kind of vacations they took. You know, it's what, it's what you do while you're here that makes this place better than it was before you got here. That's my take on it. Anyway,

[00:18:29] Carl Lanore: [00:18:29] I closed my microphone, Mark. The Corso, uh, commented about our last discussion about eating large post-workout meals and says, feeling full has been a lifelong journey of that. What that means is when, when I'm eating a healthier high carb diet, I eat way less. Uh, lots of fiber, sweet potatoes and veggies. If I'm eating crap, I can eat 24, seven. And I, and I, I would imagine that's true of most people.

[00:18:59] Coach Rob Regish: [00:18:59] I really would. [00:19:00] And

[00:19:00] Carl Lanore: [00:19:00] the more and the more protein than what protein you consume, uh, the greater the level of satiety. You just don't feel as hungry

[00:19:09] Coach Rob Regish: [00:19:09] as soon. Right?

[00:19:11] Carl Lanore: [00:19:11] Ironically, carbohydrates is the only thing that make you feel hungry later. The wrong kind of carbs,

[00:19:16] Coach Rob Regish: [00:19:16] of course, was going to say simple sugars and bam, you're hungry 30 minutes

[00:19:20] Carl Lanore: [00:19:20] late. Yeah. Yeah, but I mean, if you're eating high fat, high protein, a high protein, high fat, and you're eating vegetables as your carbohydrate sources, you get full fast and you stay full long.

[00:19:31] Coach Rob Regish: [00:19:31] Yup.

[00:19:32] Carl Lanore: [00:19:32] All right. The next question, let me get it here. Is Jim longer. He says regarding your episodes with rhabdo, how are things now? Are your kidneys okay? Is there anything I can take that will improve my blood work?

[00:19:50] Coach Rob Regish: [00:19:50] Well? Well, well, a little story to tell here. The great news is, is that I recently had Bali. [00:20:00] Can we go to break Carl and then,

[00:20:03] Carl Lanore: [00:20:03] yes, absolutely.

[00:20:04] Coach Rob Regish: [00:20:04] Absolutely. Okay.

[00:20:09] Carl Lanore: [00:20:09] I'll come back. You want me to read the question again?

[00:20:14] Coach Rob Regish: [00:20:14] Yes, please.

[00:20:15] Carl Lanore: [00:20:15] Regarding your episode with rhabdo, how are things now? Are your kidneys okay? Is there anything I could take that will improve my blood work?

[00:20:24] Coach Rob Regish: [00:20:24] Yeah. So it's an interesting story. I'm going to break this up into two parts. First where I am today. Um, and then we're going to talk about the blood work that I had done just a, a week or two ago, because I think it has big implications for other people. So if you recall, um, I had creatine kinase and creatine in numbers that were. According to the doctors, way too high. So they sent me to do a kidney specialist, uh, who in turn sent me to a rheumatologist to rule [00:21:00] out any underlying pathology. And, um. I'm bouncing around between these three doctors. Uh, the last one I saw was the rheumatologist. He talked to me for all of about 10 minutes after asking me some basic questions and performing some manual, you know, push, pull strength tests. And he looked at me and he said, you know, you don't have this. I think it was meiosis was the name of the disease that they were worried about. And, uh. I walked out of the doctor's office and I thought to myself, you know, I know they're going to bounce me back down to my PCP and my kidney that I said, I'm done. I am done. I am done running around. Um, and I'm not convinced if the kidneys are under this, you know, duress that they're telling me they are, because primarily they were looking at creatinine levels. Um, [00:22:00] which were high. They weren't absurdly high, but, but they were higher than normal. And so, uh, I start to do some more reading and my creatinine levels, uh, I thought were due to a prestep prescription drug that they were giving me for blood pressure. It's a milder one. It's the lisinopril. So I came off and then I had blood work done. And guess what? Those high creatinine levels are gone. I haven't seen him since, nor do they show up on this blood work. So, you know, at the end of the day, um, I called up the kidney doc, Hawaii. I had an appointment scheduled for last week. I sent him this blood work. Which was a full blood panel or a full metabolic panel, CBC, they chested everything, you know, eight ways to Sunday. And as I sent it to them and I said, look, [00:23:00] you know, I know you want me to come in Friday. Do you really want me to? These weren't even a week old at that point. I said, do you really want me to go to quest and get more lab stuff? And he wrote me back with a non answer. And the only thing he said, the only thing I don't see here is creatine kinase, you know, so, so I, you know, at that point I made the decision, I said, look, there is nothing here. Indicative of the fact that my kidneys are under duress, like creatinine is normal, my bun is normal, my bun creatinine ratio is normal. Um, and my glomerular filtration rates are normal. So if it's all the same to you, I'm just going to see my regular PCP for my annual physical at the end of this week. Um, and so that's the story. And interestingly enough, [00:24:00] it's the same story that keeps repeating itself. I reach a frustration level with all these doctors and I throw my hands up and I say, that's it. I'm done. I'm going to live my life. I'm not going to do anything stupid. But I'm not going to live in fear of going into the gym and training. So, which brings me to this most recent blood work, because I think this is very important for people that are listening. And I'll try to keep it short, but I had blood work run back in April of this year, uh, and, and again, um, about two weeks ago. And two of three of the biggest differences. Uh, where my fasting blood sugars, my total cholesterol and my cortisol levels for reference sake, the new blood work or the old blood work, rather. Um, my fasting blood [00:25:00] sugars were one Oh two. The new ones done most recently were 91. And here's the kicker. I really wasn't fasting. I forgot I had a protein drink when I woke up that morning. So if anything, it should have been lower. Total cholesterol back in April was two 16 cholesterol, just recently, one 89 with perfect HDL, LDL and triglyceride breakouts. Finally, my cortisol levels this time around were I think six on a scale of. Four to

[00:25:47] 20 something and last time they were two points higher than the high end of normal. So the question becomes this, what was I doing differently on the most [00:26:00] recent blood work that I wasn't doing on the stuff back in April? And the answer, believe it or not, is empty sterile. That should not be a surprise to anyone that has been studying the research over the years, which is to say they have found very impressive, uh, very impressive effects and so forth. Controlling blood sugar and bringing cholesterol down. Now, as far I looked into the blood sugar thing, and I think I discussed that last week how it was working this week I did more research into the cholesterol lowering effect, and interestingly enough, it is due to two EQ, D steroids in particular, those being InterGest or Rome, uh, a and B. Here's the key point. Those two particular equity stair owns [00:27:00] are only founded repositive carcinoids. They're not found in sign Otis Volga signed notice or rachnoids, etc. Etc. The cheap stuff. Okay. One other thing about equity that I think is important to point out, and it's in the context of this cholesterol issue, I forget which study it was, but it was pretty clear. The issue is not total cholesterol. Okay. The real issue is oxidized cholesterol, and I think that's a really important point because the whole world, including my father, are running around getting prescriptions for Statens to bring their total cholesterol levels down, which by the way, their own studies tell them, does not increase longevity. It doesn't, those people live the same mama time roughly as people [00:28:00] that are not on a Staton and they don't have to deal with the side effects. One of which, interestingly enough, is a much, um, increased susceptibility to rhabdo. So if you're working out and on a Staton, you need to think about it. Okay. Something like  not only works. To quite a degree, you know, very reliably, um, benefits these numbers, but it doesn't have other side effects. Like Statens also deplete coenzyme Q 10. Right? That could, he doesn't do that. This is all upside. So what I'm telling you is this, as far as that B stair on is concerned, it's healthy performance enhancement. You can argue all day about how much muscle it might build or not build as the case may be, but we are looking at a compound that is as beneficial to human health. I am, I'm convinced [00:29:00] as fish oil and ,

[00:29:03] Carl Lanore: [00:29:03] but wait a minute, let's compare it to something that's very popular. People are always posting about berberine. Berberine is very popular right now because it lowers. Blood sugar levels, so equity low, his blood sugar levels just as good as berberine. Plus it, it helps with the dyslipidemia and it builds muscle. No one ever said berberine built muscle.

[00:29:26] Coach Rob Regish: [00:29:26] Yeah, that's a good point. How expensive is berberine?

[00:29:28] Carl Lanore: [00:29:28] It's expensive and it has all the same side effects and drawbacks as Metformin. Uh, and, and even high dose for is virtual in that it shuts off. M Tor, which clearly act. He does it do because it grows bustle.

[00:29:46] Coach Rob Regish: [00:29:46] Right. Wow. What a difference, huh? Well, look it, it just goes to show, um, eh, I was convinced when I wrote the blueprint in 2009, this was a fantastic compound. [00:30:00] I am more convinced. Every day that ticks by, um, that that is the case. And, and even more so, take that for what it's worth. If you have those issues, perhaps a fasting blood sugars that are a little high cholesterol, same thing. Give it a whirl, ma'am. It's done it every single time. This is the third time that I've seen that effect on the blood work and I'll probably continue to take it. Uh,

[00:30:27] Carl Lanore: [00:30:27] Ricky price says, I was on your website a few months ago and saw a $5 a month plan for the blueprint basics. Quite honestly, I was just going to stay for a month or two, figuring I'd get a little out of it based on what I got out of it. I thought I have no plans of leaving anytime soon. I'll just cut to the chase and say my body has changed more in the last three months than the last three years. So my question is. Where should I go next?

[00:30:57] Coach Rob Regish: [00:30:57] Yeah, this guy, he was so impressed. He actually [00:31:00] called me and I talked to him for an hour on the phone last week, and he's a great guy. Like a lot of people use, he had was very confused about what to do in his training and he was stuck. He had been on a plateau forever. So to answer a couple of those questions, blueprint basics is a very solid grounding. In the blueprints, multiple phase shifts. So I referenced before, you're going to use five different types of training, uh, in your first eight week blueprint, run eight to 10 week blueprint run. That's an example that doesn't even cover the diet. It doesn't even cover the supplementation of which, you know, you also get a lot of with blueprint basics and that information alone. Has been credited with some of the best gains that people have ever made, including this guy who was convinced that because he [00:32:00] was at an advanced stage and had been stuck forever, that the only thing that was gonna break him out of that rut was steroids. It was wrong. I mean, he was happy. He was wrong. Even more telling. Right. It has restarted a growth in guys that have, and I'm talking about guys that have competed and powerlifting, men have been stagnant for years, and that's an important point because once you're familiar with how to use those face shifts, they magnify, and I mean greatly magnify the effect. Of new training protocols and supplements when you insert them, you know, within those phase shifts. Now in his excellent book, big beyond belief, Leo Costa touched just a bit on supplements, but he said something that was profound and it's as true today as it was then. He [00:33:00] said, unless an athlete is training on the edge, supplements aren't going to work. Okay. Probably not at all. And so what he's saying is that just adding supplement X to what you're currently doing right now isn't going to do anything. You know, it may, if it does anything, it'll be marginal. And the reason for that is simple supplements are not as powerful as bodybuilding drugs. Right. That's not news to anybody. But I mean, think about it. There's no supplement that you take and it's going to grow muscle. It doesn't work like that. Okay. The other thing that you need to consider, and this is where I came from, one of the, one of the places I came from philosophically when I wrote the blueprint steroids, if you study them, accelerate both protein breakdown and synthesis, obviously in [00:34:00] favor of the ladder. But nobody ever discusses the fact that steroids increase protein breakdown as well. No supplement is geared to do this, right? I mean, how do you think a supplement would sell? It says, Hey, this is, this is going to increase muscle protein breakdown. Right? Um, it's just not going to, but it should be a clue. That something pretty unorthodox needs to be done in your training and diet to mimic those two situations. Increased protein breakdown, increased protein synthesis in the blueprint, and it's in the blueprint basics I show you precisely. How that's done, and so it magnifies the results of any supplements that you're going to take. Just like Leo said, if you're not training on the edge, you're not going to get the results from the supplements. [00:35:00] If you seek more knowledge, you know about how to get even faster results. You know, there's four topics in the bullet and every month they're unique. Loading protocols, dietary with supplements and more that again, you can insert. Within those phase shifts of the trainings, uh, blueprints, training protocol. That online library now stands at over 80 issues, which means at least 320 gems like that that you can, you know, that are at your fingertips that you can put in. And here's how I know that's the case. That's truly the case. When the blueprint came out, I challenged people to do it first with no supplements. Nothing. I said, well, okay, if you want to use a multivitamin, a protein powder, fine, but that's it. You know nothing else. No creatine, no other non-natural non-hormonal mailbox, nothing. They got good games, really good games. When they [00:36:00] ran it with the particular supplements that I was recommending and still recommend, they got much, much better results. On the order of 25 to 50% better, which is quite a bit for a natural compound, right? That's not going to get you in legal trouble. That's not gonna cause any deleterious affects your internal organs, etc. Etc. So. All of those things work much better when used in the context of the blueprint, basics, training and dietary phase shifts, and you know, five bucks a month. Come on. I mean, I spent 30, 30 plus years looking for that information. Um, and uh, I'm just happy to say it works and it works really well for the people that try

[00:36:50] Carl Lanore: [00:36:50] and the information lasts forever.

[00:36:56] Coach Rob Regish: [00:36:56] 30 days, 30 days, and it's gone.

[00:37:00] [00:37:00] Carl Lanore: [00:37:00] Martin. Oh, Cray says I'm on HRT, and occasionally have some save up, some to run at a higher dose. My question is, how high should I go? I'm 45 years old, by the way, and have been training for around 20 years off and on. I eat pretty well. Although seven meals a day is increasingly difficult. I have a good deal of muscle, but of course always want more. How long should I stay on? How old did he say is 45 what kind of side effects should I look for? Anything that I could do to lower the side effects.

[00:37:35] Coach Rob Regish: [00:37:35] There are a lot of things that are going to play into my answer, and I have to make some assumptions. I mean, he gave me more background than I normally get. Um, but I've, I've got to assume a few things. The studies that I have seen on testosterone, um, support the fact that 300 milligrams a week seems to be the lowest dose that [00:38:00] accelerates muscle growth, right beyond the norm. That same study, the one I'm thinking of, um, showed that 600 milligrams of testosterone was safe and effective out to, I think it was 10 to 12 weeks. I can't remember the, you know, the, the exact timeframe. Um, and, and as for side effects, the, the authors were very candid. There were, there were close to zero. You know, you might see a mild elevation of LDL cholesterol. Um, that was about the most onerous thing that they discussed, and it was just barely over the end of the high rates. Since you're over 40, though, I would be remiss if I didn't mention the fact that you need to keep your eye on him adequate and. Red blood cells getting too high. Um, and of course the worry there is that the consistency of the blood test starts to take on a sludge like [00:39:00] texture, and you could be setting yourself up for heart attacks, stroke, et cetera, et cetera. Now I, I've never heard of any wide-scale issues with that, but better safe than sorry. Right. So if you start seeing it creep up. The solution is simple, you just donate blood to bring it down. Um, and, and why this occurs in older males, you know, over the over 40 versus younger ones. I'm not sure. Go ahead, Carl. You were going to say something.

[00:39:33] Carl Lanore: [00:39:33] No, no, no,

[00:39:34] Coach Rob Regish: [00:39:34] no. And, and now, one issue that you might run into is the red cross might test your blood and they might not let you donate if your iron levels, I think it is, or too high, if

[00:39:50] Carl Lanore: [00:39:50] they measure hematocrit,

[00:39:51] Coach Rob Regish: [00:39:51] right, your Medicare, something's too high. It might, maybe it might be Medicat if that is, if that's the case and they don't [00:40:00] allow you to give. Um, ask your doctor to write you a prescription for what's known as a therapeutic phlebotomy. And you go once every two or three months and usually you're good. Now, uh, as for numbers, um, I'm of the opinion that more muscle, and I'm talking about total testosterone numbers, more muscle. Does this start happening. In my mind until you're up to 12, 1300. Now, the grand productive leader, um, reign, but it's tricky. It's very tricky to say what dose will get you there, because I've seen some wild numbers, wildly high numbers. Off just a couple hundred milligrams a week. But I've also known people that shoot a lot more than the 300 milligrams a week. Um, to get to super physiological levels, you really need to do blood work. Okay. [00:41:00] As those numbers, right? Total testosterone along with him. MADEC grit and a bunch of other stuff are really important. Right? And not only that, it's very interesting. Trust me, when you get a snapshot of what's going on inside your body, and this is the result of every pill that I swallow and every workout I do and every hour of sleep that I get, it's really, really interesting. So I can't tell you how much testosterone a week is going to get you to that super physiological range. It varies by individual as a rule. The problem is this, as a rule. The more testosterone you take, the better you feel. Uh, and so you'll get to super physiological real fast. But of course, there's no free lunch there either. Right? Um, side effects above 600 milligrams a week, or are more likely, of course, than if you're shooting 300. Uh, although they are, they are still mild, but they need [00:42:00] to be controlled. And those include things like. Edema. Right? Water retention. Um, the associated blood pressure increased with that, uh, the possibility of converting excess testosterone to estrogen and DHT. I would tell you that all of those side effects, making sure to keep your blood pressure and check is the most important. I'm not saying the other ones aren't. Um, but to my mind that's extremely important because a lot of guys that are on high dose test and holding a lot of water, uh, they, they're pre-workout Franz, like just about everybody right now. You add in powerful stimulants on top of someone who already has high blood pressure from holding a lot of water. Uh, in eating as much as possible. That's, you don't have to be a doctor to figure out, right. [00:43:00] How that's going to end. So, um, you should not just live with it cause you very well could die with it. And I don't mean to scare anybody, but this is one instance where I feel that if you have to take a prescription drug to control blood pressure, do it. You know, it's that important. Now, most people's. No. With the real answer is right. You know, you got to get some weight off and you know, you need to do more cardio. Um, that's sometimes the, the exact opposite of where a big power lifter wants to go, but it's what's necessary to do to get blood pressure down without the medication. Now. Uh, the other thing I'll tell you is this, and he alluded to it in his question. Since most adult males over the age of 40, they can no longer eat and assimilate as much food as they used to in their youth. Um, I [00:44:00] would be more inclined. To tell someone to use an HRT dose of testosterone to recap, uh, or cut versus bulk up cutting is another possibility. It's high dose test and cutting in my mind are not a great combination now. Yeah, I'm sure you're going to re, you know, retain a lot more muscle than you otherwise would, but it gets back to the water retention, et cetera, et cetera. Um, you can preserve muscle and plenty of it on the lower doses down to two or 300 milligrams a week. And I, I would speculate maybe even 200 milligrams a week. Uh, and you won't, you won't get that water bloat. One of the thing I'll say is this, and we talked before about acne stair ohm, uh, and I've talked in earlier shows about tribulus. The more. I read, understand and research on these two compounds and the [00:45:00] beneficial things they do for your health, the more I am inclined to recommend them, especially when you're using super supplements. Okay. A lot of guys think the only supplements they need when they're on the gas is protein powder. That's not, so I could do a whole show on other stuff to take, but these are two big ones. Okay. Especially if you're on the gas. And that's my two cc's on his question.

[00:45:28] Carl Lanore: [00:45:28] I mean, I'm, I'm at 500 milligrams a week right now.

[00:45:32] Coach Rob Regish: [00:45:32] Yeah.

[00:45:32] Carl Lanore: [00:45:32] I've been there. I feel good. I was at two 50 and I didn't feel as good. I went to 500 and I feel great and I'll probably stay here. You know, it's still within the limits. Um, I'm getting blood work done when I come home from Las Vegas. I'll be in Vegas next week for the, uh. A forum, world con Congress, anybody who's going to be out there in Las Vegas let me know. Reach out to me on Facebook. Um, I, I feel fine. I have no sides. I don't have high estrogen. [00:46:00] Um, I don't know, shedding, um, you know, I use hug every night at bed 150 a unit, so it keeps my progesterone level high enough to, uh, help suppress the DHT. Uh,

[00:46:15] Coach Rob Regish: [00:46:15] yeah,

[00:46:16] Carl Lanore: [00:46:16] 150 units right before bed.

[00:46:18] Coach Rob Regish: [00:46:18] Okay.

[00:46:18] Carl Lanore: [00:46:18] Yeah, it's still, it's still under the thousand units a week that they say is where you should be. Right. Some people break it up and do 300 units, you know, three times a week, and you know, no. So,

[00:46:32] Coach Rob Regish: [00:46:32] um, without any effect on your blood work, you HCG, no upping follicle stimulating hormone, luteinizing hormone,

[00:46:41] Carl Lanore: [00:46:41] you're, no, no, not really. No. My cholesterol is always spot on. I mean, I, I, Mike, my LDL is always in the 70s I total cholesterol usually in the one eighties I mean, very, very consistent. The years. Now,

[00:46:57] Coach Rob Regish: [00:46:57] what of your HDLs are curious

[00:46:58] Carl Lanore: [00:46:58] why AGL is a high as [00:47:00] I'd like it to be. It's usually in the forties I'd love to have HDL like Elisa has. Elisa's HCL is like 120 and she just had a particle size done and all she has is the puffy stuff.

[00:47:10] Coach Rob Regish: [00:47:10] So

[00:47:11] Carl Lanore: [00:47:11] really aging well.

[00:47:14] Coach Rob Regish: [00:47:14] Oh, that's fantastic. She looks, she looks at, tell her,

[00:47:17] Carl Lanore: [00:47:17] Oh, I know. I know. Sean Welch says, why don't you talk more about creatine and how to get better results from it? Well, what better results do you want? I want I w I mean, what do you want to do? Paint your house for you. I mean, Christ, you take it, you put on muscle weight, you get more reps in your workout. Um, I think everything that has been. Possibly explored about creatine has been published. We now know it improves cognition in older adults. I mean, it's just great stuff. Take it pre-workout, take it post-workout, take it both of those. Um, I want to know how much to take, what to take with it, and how much, uh, and which form worked best. Creatine monohydrate, citrate [00:48:00] hydrochloride, CRE Aukland is creatine pyruvate. Any good? I gotta be honest with you. I'm just gonna throw this out there.

[00:48:06] Coach Rob Regish: [00:48:06] Yup.

[00:48:07] Carl Lanore: [00:48:07] Creatine monohydrate is the least expensive. If you only take three to five grams a day, you don't have a high conversion to creatinine. It's only when you get crazy with the 20 grams a day dosing, a loading phase that you see a high level of creatinine take three to five grams. You know, post-workout with your post-workout drink and you're gold, you're golden.

[00:48:30] Coach Rob Regish: [00:48:30] Yeah. I mean, you slipped the words that you took the words out of my mouth. Everything that's been said about creatine has been said. There's, you know, there's, there's nothing else to say. Um, eh, there's a danger in saying more on, we'll get to that the second. Um, but the other reason I don't talk about it much is, is this, once you're loaded, you're loaded. You're not going to Jim, more creatine in, no matter how much you write, get down your throat, you're just going to end up pissing, pissing a lot of it out. [00:49:00] In fact, um, research shows that after three days of loading, creatine transport receptors start to downregulate saturated.

[00:49:09] Carl Lanore: [00:49:09] What else can they

[00:49:10] Coach Rob Regish: [00:49:10] do? Right?

[00:49:12] Carl Lanore: [00:49:12] I mean, think about this from an evolutionary perspective. There's approximately a gram and a half to two grams of creatine in a

[00:49:19] Coach Rob Regish: [00:49:19] pound

[00:49:21] Carl Lanore: [00:49:21] of animal flesh. The only thing that has more creatine in it, like by the way, pork has the highest level of creatine more than beef, but the only thing that has more creatine in it is, is a, is tuna.

[00:49:35] Coach Rob Regish: [00:49:35] Yeah.

[00:49:35] Carl Lanore: [00:49:35] And so. It. Think about that. Like if you were, if you were out there in the Bush killing animals and eating it, maybe you'd eat a pound a to of of flesh a day. You'd get, you know, three, four, five grams of creatine. Bam. Done.

[00:49:50] Coach Rob Regish: [00:49:50] Yeah. It's very true. So, so you know that, and a lot of people get excited when they see you a few pounds on the scale. Now, to be [00:50:00] clear, the best I have seen in people. Is 10 to 12 pounds. And that's in people with a lot of muscle, right? Because the more muscle you have, obviously the more you can volumize. Right. But, but that's chump change compared to when you can put on, you know, squatting and deadlifting in your prime hormonal years and Calgary set at 20 times body weight, chump change compared to that, you know. And by the way.

[00:50:30] Carl Lanore: [00:50:30] You, you want you, what? You blow the muscles. You're not gonna load them anymore, but the muscle you can gain from training and eating like us, like a monster.  it's infinite. It's infinite. You could keep on growing for as long as you keep training. And

[00:50:46] Coach Rob Regish: [00:50:46] those, those early pounds, let's say the ones that come on the, in the first week, let's say you put 10 pounds on. Look, you know what, folks? Gaining a bunch of water weight is easy so you can prove it to yourself, right? [00:51:00] Salt your carbs heavily for a day or so and drink lots of water, salt every meal. And you can easily gain 10 pounds of water that way, you know, in the days time it, particularly if you're coming from a low to a moderate sodium diet, I certainly wouldn't recommend it, but it's nothing magical. Good old creatine mono is the most cost effective. No question about it. Okay. There's no need to go through the fancy loading protocols. Taking five grams a day with your biggest meal of the day, especially if it contains carbs, is plenty now

[00:51:41] Carl Lanore: [00:51:41] and there. There's people out there saying, well, you can only process or handle a 1500 milligrams of creatine at a time. That's the same. Silly logic that says, well, you can only, uh, you can only assimilate the 30 grams of protein at a time. [00:52:00] Anything else you would use is wasted. That's just, that's just asinine to say like, and going back to evolution, who is telling cavemen, Oh, you got five grams of creatine today too. I was too much.

[00:52:13] Coach Rob Regish: [00:52:13] Right? Yeah. No.  everything you said is 100% spot on. No insulin will help store more creatine, so we'll insulin  amino acids such as leucine and glutamine, things like that. As far as which other forms to use, pre alkaline and creatine hydrochloride. Or more or less the same thing, but they're more efficient. Meaning you can take maybe a 10th of the dosage of creatine mono and still get some results. Now you won't put the water weight on like you will with mano and heavy loading. Um, and that, that may or may be something good to you if

[00:52:56] Carl Lanore: [00:52:56] you won't put the water weight on. If you just take five grams a day or three grams a [00:53:00] day, that's another, you won't, you won't put it on.

[00:53:03] Coach Rob Regish: [00:53:03] And so if you're a power lifter, creating mano with, with a lot of water, been bloating up is a good thing. You'll probably be stronger. On the other hand, if you're performing body weight work, that's the last thing you would want. I don't care if all the way, all the weight is in the muscle cell, it's going to kill your body weight stuff. So you might opt for creatine hydrochloride or Cree alcohol. And then my final point is this, and I alluded to it earlier, all this talk about creatine and, and which form is the best and what's, you know, what can I take you with the store, more of it, yada, yada. A lot of people wind up majoring in the minors, and that's the classic. The example I have met so many kids that are obsessed with what kind of creating, when you know, when, when do I take it? How much? What's the best form? They [00:54:00] spend all their time on this topic, including hours and days in some cases on bodybuilding forums, debating this stuff versus. Taking that time and energy and making sure that you know the real fundamentals, like your training and diet and rest are spot on. I've said it before and I'll say it again. Get the absolute best information you can on those two things, training and diet, and get them down Pat before you go. You know, supplementing with Korea team or anything else for that matter. So here's the bottom line. Take your Korea and if you want, but the magic is more or less gone in a week or two. Once you're loaded, you're loaded. Move on to something more meaningful, right? Like buying a book or a newsletter, or listening to a [00:55:00] podcast like this. Um. About more important things, they will take you so much farther, so much farther

[00:55:09] Carl Lanore: [00:55:09] and on. I want to just come back and circle back around to this one and a half grams of creatine, uh, at a time being the most your body can handle and show you, uh, unequivocally that that is completely false. And so, so what happens is a lot of times people look at. Oh, one thing. Well, let's see. Uh, you know, let's see where the protein synthetic response in muscle stops. Oh, once you get 30 grams of protein, protein, synthetic response doesn't go up with 40 or 50 or 60. So that must be the most you need. That's not true, because protein is not just to stimulate muscle protein synthesis

[00:55:49] Coach Rob Regish: [00:55:49] and.

[00:55:50] Carl Lanore: [00:55:50] If you could only process one and a half grams of creatine at a time, then the 20 gram a day [00:56:00] loading phase. Would never happen because if you take 20 grams a day for five days, you put on eight to 10 pounds. That means that that is influencing something metabolically for that much creatine to be stored. If one and a half grams was all your body can handle, the loading phase wouldn't work. You could take 20 grams old day and you're just, you're not going to put on any other weight so that, you know, if you think critically, you'll save yourself a lot of time and money. From people who are Hawking bunk science. Remember when, when science contradicts what you know to be true, always go with what you know to be true

[00:56:42] Coach Rob Regish: [00:56:42] always. Yeah, and you're absolutely right. You're 100% spot on. A lot of things in the gym are passed down as dogma, and people take that at face value because it's repeated so many times. Question, what my boss, one of my bosses [00:57:00] had this sign in his office and I thought it was awesome. Question assumptions because a lot of assumptions people make are not correct, especially is, especially in this business. We're going

[00:57:14] Carl Lanore: [00:57:14] to take a quick commercial break. When we come back, we've got the blueprint tip of the day. Stay tuned.

[00:57:21] I got to mention that you can now get dr seeds products, both the chill pill and the BPC oral on Amazon dot This email address is being protected from spambots. You need JavaScript enabled to view it.. So check that out and save yourself some money. So what is the blueprint tip of the day, Rob?

[00:57:43] Coach Rob Regish: [00:57:43] Tip of the day is a question I think we need all of us. We need to ask ourselves, where is the next 25 pounds on your deadlift or squat or bench going to come from? When I was training the other day, there was a young [00:58:00] kid, he came up to me and. He hasn't interested in question. He asked when he needed to do in order to get as big and strong as possible, as fast as possible. Right now, I thought about that for a second. All of the usual talking points came to mind, right? Your training needs to be progressive. You need to be eating enough. Uh, you need to be consistent with your rest, yada, yada. Well, um. Of those three fundamentals, the easiest one to lose sight of and screw up is number one, training progressively. So I quizzed him a little bit on his training, and here's what I discovered. Uh, he was performing mostly compound lifts, which is good, right? He was training three days a week. Uh. Which was good, and he's, you know, he's not giving, you're not overtrain, he's not training [00:59:00] every day like a lot of guys. And he was using heavy weights on his biggest lifts and moderately heavy weights on his supplemental movements, which also is a good thing, but he missed the most, the single most important part of that get big equation. He had no formal mechanism. To address progressive overload. Right. And the way he said it sure didn't sound like you like it was a regular occurrence, meaning just adding a little bit of weight to the bar. So as much as I hated to do this, and as much as I hate when somebody does this to me, I answered his question with a question. Where's the next 25 pounds, right on your deadlift going to come from. And what he said was, he said, well, I'll try adding 10 pounds a week, which is a great start. But look, we all know this. If linear overload [01:00:00] work like that, we would all be dead lifting a thousand pounds and we're not. So I told him, I said, look, what separates the men from the boys is knowing what to do. When linear progression stops, he had no solution for that. None. Absolutely zero. Hadn't even considered it. He must've felt awkward. Um, because the next thing out of his mouth was, well, what do you do? And uh, I replied that I had no less than seven loading patterns that tell me precisely how much weight to lift. For how many reps and how many sets, uh, and that they add anywhere from five to 11% to your one rep max. And they're all carefully arranged. And this is, this is the big one. It's this, this is the one that is most difficult to get. [01:01:00] They are arranged such that they build upon each other because, and I'm sure you've seen this, Carl, some guy runs a loading pattern. Great. His squat goes from 500 to five 25 three weeks later. It's not five 25 anymore. Might probably back to 500 and maybe even under that. Okay. You need to be using something. You need to be using a system where there's no guesswork. Wow. Only precision. And if you have something like that, people have the potential to put well over a hundred pounds on their deadlifts in a year. And I'm not talking about newbies, right? I'm not talking about people that are just going to get bigger from moving the weights from. You know the weight tree to the bar and back. I'm talking about guys that have been doing [01:02:00] this for awhile like me. Okay? And then I asked him if he'd like to try one of these loading patterns. You're ready for his answer? He said, no thanks. How did I know? No reason. Here's the thing. No reason was given. Nor were there any facts right for, for my advice or my offer. He just walked away, apparently dissatisfied with my answer. Now, whether he knew it or not, that was a seminal moment in his training career and one that he will undoubtedly regret provided he ever realizes, right. The truth in what I was saying. And so here I was. Offering for free. Probably the second most powerful tool that I've come across in 35 years of doing this, and he wouldn't even try it. [01:03:00] Now, there's an old saying that says, opportunity usually doesn't knock twice, and I found that largely to be true. You miss an opportunity like this. It can really hurt you. If, and then I thought back to, you know what, and if I was 25 years old and I was offered that information, right? Uh, and that appeared to be how old he was, mid twenties. There is no telling how much bigger and stronger I would be right now. And then, so by that, I'll give you an example. Instead of dead lifting, you know, in the low five hundreds I would be well over 700. I am absolutely convinced of that. Everything that I have seen and experienced, both in myself and others leads me to believe that, but I didn't have the information then I didn't have the knowledge, and that's [01:04:00] what 25 years of working hard on these kinds of programs can do for you. Actually, I would tell you that's really low balling it. If anything, I'm low balling it. Okay. And that doesn't take into account some of the other things that I've learned. Right. That go well with this. Like we talked before about the blueprints phase shifts. You think these programs work well by themselves, put them into, put them into the blueprints, feast, face, watch, watch what happens. Okay. But that's another topic for another time. So. Look, I think we all need to ask ourselves that question. And if you don't have a good answer and you know, be honest with yourself, you know whether or not you got a good answer, you need to realize it's not coming from Korea team. It's not coming from Exterro. [01:05:00] It's not coming from me. Conaway deep down, you know. Where it has to come from, and I implore you to take advantage of that information and knowledge. There was a reason that I am still imploring people to arm themselves with this knowledge. Okay. And it pretty much boils down to this. I've seen more Christmases and birthdays than I have left. Okay. I'm 50 years old and I'm on a mission to pass along the knowledge that I have acquired to as many people as I can. Those who recognize its true value. I'm trying to get that information in as many people's hands as possible because it will benefit not only you, but as you pointed out car a [01:06:00] little earlier. That knowledge lasts forever. It's not gone in 30 days. You don't have to buy new knowledge every 30 days. Okay. It literally out lasts forever and you can pass it along to hopefully your kids or your grandkids. I got to tell you, one of the most gratifying things that's ever happened in my life is I trained, I trained my son twice a week. And kiddo is starting from the same genetic place that I am, but whereas six months ago, he couldn't do a quarter of a chin up. He can do it with five, 10 pounds of extra weight. Now, four or five reps, he can do 10 with body weight, clean, good range of full range of motion. You know. Same thing on dips, etc. Etc. So I'm passing this information down to [01:07:00] him and I can see every day that ticks by his self confidence grows. And for a kid that's, you know, he's kind of awkward and gangly. He's super tall, he's taller than I am, he's probably six one and he just turned 14 to see his self confidence grow and his comfort level grow. Uh, that's a wonderful thing. And, and so when I say I've seen more Christmases than I have left, that's something to think about right before your next visit to the gym. Really think hard, long and hard about that. That's good stuff. Yeah. And that's it.

[01:07:41] Carl Lanore: [01:07:41] And it's been a great show. And thank you for those of you who send questions, then you can send them to on-air at super human radio.net. Or reach out to us on Facebook. I prefer on This email address is being protected from spambots. You need JavaScript enabled to view it. because it just makes it easier for us to manage the questions and

[01:07:55] Coach Rob Regish: [01:07:55] get to the answer

[01:07:57] Carl Lanore: [01:07:57] and go, yeah, cool. What's that

[01:08:00] [01:07:59] Coach Rob Regish: [01:07:59] coach robber coach Rob rakish.com new information every day and really staying on top of that. So please visit.

[01:08:08] Carl Lanore: [01:08:08] Check it out. We have a write up on the screen right now. We'll see everybody tomorrow. So tomorrow we have a really, really good show for you. Joel green is finally releasing his book. It's available, but we'll have Joel on tomorrow to talk about his new book, which is the culmination of everything he's learned over the past decades

[01:08:24] Coach Rob Regish: [01:08:24] about

[01:08:25] Carl Lanore: [01:08:25] about nutrition and disease. It's

[01:08:27] Coach Rob Regish: [01:08:27] going to be a really good interview.

[01:08:30] Carl Lanore: [01:08:30] I will see about it tomorrow with more super human radio. Please pass these shows around. Help us out, help us grow the audience for 2020. Help us help more people.

[01:08:39] Coach Rob Regish: [01:08:39] We'll see you tomorrow. [01:09:00]  .