[00:00:00] Carl Lanore: [00:00:00] it's time for the blueprint. There's a sneak preview of what's to come. I'm going to get a producer someday. Anybody who lives in Louisville, who wants to learn how to produce a podcast. Get in touch with me. I'll hook you up with a guy who will hire you. Welcome back to another episode of superhuman radio.

[00:00:17] Today is November 17th, 2020. We're sliding into home base at the end of the year of 2020. Uh, and I hope 2021 is better. I gotta be honest, 2020 has been great for me, so I don't want to make people jealous, but, um, I'm a fortunate guy. Uh, we have a great show planned for you today. Of course, during the first hour, we'll be joined by my cohost coach, Rob brackish.

[00:00:38] For the blueprint power hour, where we answer your questions about anything related to orient and not so related to, uh, training nutrition, supplementation, drugs, life in general, all that sort of good stuff. And then later in the show, I have asked Shannon penny to come on this show to solve a problem for me.

[00:00:59] I [00:01:00] love Thanksgiving, but the thing I hate about it is that because I'm a low carb guy and also low inflammation guy, I don't eat stuffing anymore, but I love stuffing. And many of us love stuffing. Some of you call it dressing. It's just fancy word for stuffing. Well, we have two dressing recipes today, or stuffing recipes today for you.

[00:01:22] And one of them is very authentic because you have to start out making your own no carb bread. So you're not only going to get two recipes, two different recipes for the Turkey stuffing, but a recipe to make low carb bread in your own home home. Uh, when Shannon Penn, uh, joins us, uh, later in the show at the top of the hour, of course, uh, I have to thank our.

[00:01:45] Title sponsor. And that is legendary foods eat legendary.com is the website. SHR 10 is the code. And that code will save you 10% off, but more importantly, let them know that you heard about them here on superhuman radio, because they are a title, title, [00:02:00] sponsor, check out the tasty pastries I'm going to bring Rob on because I think he and Jen just enjoyed some tasty pastries.

[00:02:06] So let's. Do this let's bring

[00:02:08] Coach Rob Regish: [00:02:08] Rob calling all blueprint army fall in line. It's

[00:02:12] Carl Lanore: [00:02:12] time for the

[00:02:13] Coach Rob Regish: [00:02:13] blueprint power hour with coach

[00:02:15] Carl Lanore: [00:02:15] Rodriguez on the superhuman radio network.

[00:02:22] How you doing man?

[00:02:24] Coach Rob Regish: [00:02:24] Good. Good. The rumors are true. Uh, we finally have the opportunity to experience those pop tarts, legendary

[00:02:31] Carl Lanore: [00:02:31] blender. That is the tasty pastry because. So I never knew people. So when Ron penetrated me, he was coming out with this product. I really thought that this was not going to be a big deal because it's like a pop tart.

[00:02:47] It turns out that if you go into any convenience store where the, where the bars are, where the S the protein bars are, they usually have anywhere from four to seven facings of Pop-Tarts. I [00:03:00] did not know that adults loved pop tarts so much. He's a genius. He's a genius.

[00:03:06] Coach Rob Regish: [00:03:06] Yeah. Well, we were in the vitamin shop.

[00:03:09] I think it was, uh, just a few days ago and my wife, uh, found them and she said, Oh my God, they've got them. Uh, so we got, uh, what we, we had a strawberry and I can send them in by and we're both. Excellent.

[00:03:27] Carl Lanore: [00:03:27] Did you toast them or did you eat them right out of the pouch?

[00:03:30] Coach Rob Regish: [00:03:30] I ate them right out of the pouch. I mean, they're, they're that good?

[00:03:34] You know, um, I, you know, in terms of compared to a, a real pop tart, the only difference you can really tell is it's a little center, but that's it, man. The sweetness is there. They knocked it out of the park. I don't those, I got a handle.

[00:03:50] Carl Lanore: [00:03:50] And if you're somebody who, where protein is important to you, this why not eat these instead of real Pop-Tarts.

[00:03:55] I mean, you get the protein that they're they're they're gluten-free. [00:04:00] Um, you know, I mean, it's just, just a fantastic product. It really brilliant, brilliant, Ron penny is a brilliant person. He, he makes everyone else around him feel brilliant. You know, it's a sign of a good, a good leader. It

[00:04:14] Coach Rob Regish: [00:04:14] really is great.

[00:04:15] Carl Lanore: [00:04:15] Uh, what do you have any announcements to make go we're coming into the Thanksgiving holiday here?

[00:04:19] Coach Rob Regish: [00:04:19] Um, well, yes, next week I will have a huge announcement, uh, with respect to what's going on This email address is being protected from spambots. You need JavaScript enabled to view it.. Um, for today, I would just like to bring folks up to date. My wife is recovering nicely from her foot surgery.

[00:04:36] I really appreciate everyone that asked. And there were many of you, uh, very painful, but you know, she's a real trooper and she's on the comeback trail. So, uh, it's, it's good to see you.

[00:04:48] Carl Lanore: [00:04:48] Okay. So we're going to jump right into our first question. And that comes from a good friend of both of ours. Laura thorn home from Sweden.

[00:04:56] It's a long question. He says, I follow the, uh, I thought it said [00:05:00] alcoholic digest. Now I follow the anabolic diet with keto Sundays to Friday afternoon, then refill or refeed the carbs Friday evening and the whole Saturday. But I have a problem. Eating carbs makes me feel sick and tired. And the carb source doesn't matter.

[00:05:19] I've tried Coca-Cola maltodextrin, fruit, rice, oatmeal, potatoes, sweet potatoes, and much more, always the same result. Eating keto makes me feel great, but I like to have the benefits from a carb reloading. Why is it? And what can I do to solve my problem?

[00:05:39] Coach Rob Regish: [00:05:39] Well, it's an excellent question, right? Because at the heart of the issue here is really this, do you oxidize carbs or fats?

[00:05:49] Well, usually it's one or the other. Um, and yeah, you know, there are different ways you can figure that out, but along those lines, uh, to figure [00:06:00] that in a lot of other things out, I would highly recommend some sort of DNA testing. Um, my wife used that it's inexpensive. It gives you a wealth of knowledge, uh, and I've seen it really help people write the same testing can also uncover, uh, what may be going on here.

[00:06:19] Unknown food allergies, right. That may be making you feel bad. You know, maybe it's not the carbs. Maybe it's the gluten.

[00:06:28] Carl Lanore: [00:06:28] Yeah, but he's, but he's got potatoes, sweet potatoes. He's got, uh, stuff that maltodextrin he's got rice and oatmeal and oatmeal is pretty much gluten-free because it's hot.

[00:06:39] Coach Rob Regish: [00:06:39] Yeah. Yeah.

[00:06:40] He's uh, I guess the first thing I'd want to know here is. You know what kind, how much, right. Um, what time are you consuming them and, and with what, what else maybe, are you consuming with it? Generally speaking though, here are the ground rules, big car based meals [00:07:00] make you tired, weak, and mentally foggy.

[00:07:03] That's almost universally true. Um, thus the old Thanksgiving, right story. Remember those two words though, the keywords were big. And car I'm gonna I'll come back to that shortly for athletes. Then eating like that before a workout is bad news. It really is. Some people will eat like that. Uh, instead before bed, you know, reasoning that, Hey, if it's gonna make me sleepy and why not do it then.

[00:07:31] In my opinion, all that does is shut down and undermine your biggest growth hormone output, right. Peak for the day that first 90 minutes of sleep. So in my opinion, that should be avoided. So if you're going to consume carbs, then. I would recommend doing so get the majority of them, let's say within the 90 minutes or so after your workout that given the fact that the enzyme [00:08:00] glycogen syntase.

[00:08:01] Should be jumping, which preferentially stores carbohydrates as glycogen in the muscle sidebar, you have to really be doing a depletion workout, which means you're going into it, you know, coming off at least four days of no carbs. And you're doing a high number of reps, a short, shorter rest periods, that sort of thing that is really going to get glycogen synthesis up there.

[00:08:30] Um, but I would also ask this, have you tried consuming carbs by themselves? And if you think about it, um, that's not how most people eat, right. Where I'm going with it is this, if you ingest a hundred grams of carbs from say Brown rice or potatoes or whatever it is, right. That's 400 calories. If you ingest that same a hundred grams of carbs, though.

[00:08:55] Along with protein fats and other things. It's [00:09:00] not uncommon for the caloric yielder lab meal to jump to a thousand calories or more. And that makes a big difference in how much insulin your pancreas is going to score it out. Right. And consequently, the carb coma that, that ensues for most people, another strategy that I will use, um, during carb days is.

[00:09:23] Intermittent fasting. It sounds contradictory, but it works at least for me, which is to say I get almost all my card,

[00:09:35] the six hour window. As a result when I'm fasting, I feel great. I can get done whatever I need to get done during the day, including the workout. Uh, and then have my carbs afterwards. Another strategy you might want to try is instead of a dedicated, uh, you know, four to six or 24 to 48 hour period, one high carb [00:10:00] meal every third to fourth day, that might in fact suit you much better than longer.

[00:10:06] Car feeds. It's still a form of carb loading actually reloading. I would more so say, uh, and that was a favorite of Vince. Geronda so slightly different takeout things then dr. Deepa squali and some others, some other authorities, um, but a good method. So for many period, or for many people rather that can't tolerate, you know, long periods of carb loading, shorter refeed windows work well, Really well, and finally, I would tell you as a little trick, you might want to try two to three grams of El tyricine an hour or so prior to your car based meals, given tyricine a little bit of a headstart over the resulting high trip, the fan levels after big car meals should help you somewhat.

[00:10:57] Carl Lanore: [00:10:57] Okay. I have a completely different angle. So this is [00:11:00] great. You're going to get two different angles for the price of water. When you got a long-term low-carb no-carb Quito long-term you have, um, you have gut microbes that spore, they go into a suspended animation, uh, state that is because you're not giving them the fuel that they need.

[00:11:19] See, these microbes don't die. They spore. So they go to sleep and you're, you're actually waking them up by having carved meals once a week or one and a half days a week. And one of two things is happening either. They're not prepared to do their jobs. So you're getting a lot of the undigested carbohydrates down lower into the digestive tract where they probably don't play well.

[00:11:48] Uh, or number two. You actually have some undesirable microbes in the gut, almost all undesirable microbes in the gut, eat [00:12:00] sugars, simple sugars. That's how they survive. So when you wake them up, they're either not prepared to contribute to the digestive problem, which means it's a lot of metabolic waste continuing on that.

[00:12:12] Shouldn't or number two, what's really, really happening

[00:12:16] Coach Rob Regish: [00:12:16] is

[00:12:17] Carl Lanore: [00:12:17] they're producing toxins. From the food that you're eating and you're feeling the overwhelming effects of the toxins hitting your bloodstream the day after and so on. Now this is more my bet of what's going on because I know that that Lars is a, is he's very strict keto throughout the week.

[00:12:37] And that's when these microbes. Go to sleep and then you wake them up. I predicted if you ate carbs for two or three weeks in a row, one or two things would happen, it would either go away because the microbes you need for the digestive process. Are waking up and they're on, they're on all the time now, ready to handle this food, or you're going to get sicker [00:13:00] because my other theory that you, you have undesirable microbes in your gut are being fed, and they're going to produce more of these endotoxins if you will.

[00:13:08] Uh, so what if you really want to figure this out, eat a lot of carbs for three or four days, maybe a whole week and see if it just subsides. If it does subside. Don't worry about it anymore. It's just the fact that the carb, th th the microbes that, that, uh, are supposed to be helping you digest your carbohydrate meals are back on duty again.

[00:13:30] But if it doesn't subside, if it gets really bad, you've got bad actors in your gut and you shouldn't feed them. So you should stay keto all the time.

[00:13:37] Coach Rob Regish: [00:13:37] Yeah, that's an, that's an interesting perspective. It really is. Yeah. I've heard people say carbs are very inflammatory for them. It might be a different way of saying what you

[00:13:47] Carl Lanore: [00:13:47] just yeah, no, no.

[00:13:48] And carbs are carbs are definitely in pro-inflammatory. There's no doubt about it. And that's why they're, pro-inflammatory because of what they do, how they interact with the gut microbes. So, yeah. Um, Aaron van clef or Cleef, I [00:14:00] want to ask you about supplements. You keep coming back to what I mean is that I'll use something for a while.

[00:14:06] Get good results, then try something new. But I always seem to come back to certain products. Can you tell me what those products are for you?

[00:14:18] Coach Rob Regish: [00:14:18] Yeah. What he's describing is a very, um, common dynamic. And I've seen it in myself. I've seen it in others, right. We come back to things that we know work, or at least have a tangible effect on the surface.

[00:14:33] For most people, those supplements would be things like creating caffeine, you know, maybe protein powders. Um, and so for them, That trio works well, and it's, it's valid. My experience, my personal experience has been a little different. I have problems with most pre-teen products, problems like too much water being gained, you know, moon face, [00:15:00] uh, or just substandard results.

[00:15:03] In general, I do much better, much, much better on just two grams of creatine, but stacked with. Two other compounds in the same family. Let's call them go on to Dino related compounds. I came across that a couple months ago. Uh, I get a noticeable bumping strength, but no added water retention. Zip zero. It's really.

[00:15:27] Savvy. I do. As most people know, I do really well on acting. I've been using it now for almost 30 years. Uh, and, and I've also noted during that time that the essential amino acids of course work, work very well. And they pair well with that equity sterile in 1992, though. I experienced the benefits of something else, which is still very little discussed in the supplement industry.

[00:15:58] And it says boosting [00:16:00] nucleotide pools, the product in question was named cell. It was made by a company called Athletica, Atletico sports, nutrition. I think interestingly enough, they were the first. To offer a quality at the product in America. This is, you know, 92 or so read a ball that being read of all, uh, there are other products where things like , which was a deer antler type product mummy, uh, sometimes referred to as Russian moomiyo try boxing, which.

[00:16:32] Even predated tried Vesta as the original tribulus in this country and, and the Kuda grind, my opinion, something I'll never forget. There was a powder called amino fit. And so what amino fit was was the very first, low molecular weight protein that was sold in America. It was higher. If I'm not mistaken, it was hydrolyzed down to about 400 daltons it was the most bitter, raw, vile, nasty tasting [00:17:00] stuff you could ever imagine to his credit though.

[00:17:03] Uh, Rick Bruner, who ran at Medica, he said, so. Like on the label and in his advertising, but you know what? It worked, it worked better than anything else at the time. And even today, I would tell you if you could get it down, its effects would be very strong and noticeable. Since those products all worked to varying degrees for me, but are no longer available.

[00:17:29] I incorporated all of that and more into one product. And that eventually became sensitive. Uh, I'll take that every time I train also in 1992, I discovered GABA gamma aminobutyric acid and shortly thereafter lysine. Right. I use one or the other every night, which without question it improves my sleep, we can debate the growth hormone thing all day long.

[00:17:57] Um, but sleep is a [00:18:00] huge fundamental and anything that improves it is going to help you quite a bit. I also will always use, um, melatonin before bed, which improves my sleep too. But also it's, you know, I think you did a show once on a Carl, all of the different things it does, including its antioxidant function.

[00:18:21] Yeah.

[00:18:21] Carl Lanore: [00:18:21] About melatonin. Melatonin is the best anti-aging supplement in the world for pennies a day. I mean, there's lots of good supplements then you should be paying attention to all. Melatonin is definitely a foundational one.

[00:18:33] Coach Rob Regish: [00:18:33] Yeah, it's um, for, for the money, it's great by, uh, ephedrine people know my experience with that.

[00:18:40] That's been an almost everyday thing, uh, pretty much for the last 30 years now, there are three other herbs that I use on a regular, or at least some irregular basis. Curcumin, Rhodiola, and ashwagandha. I have recently those three are in tranquility, so I get them there. I take that five days a week. [00:19:00] The other that I added this year, thanks to you, Carl, uh, was ginger.

[00:19:06] You know, that's a staple, it's probably the most cost-effective supplement on this list for the number of conditions, um, that it is acts as a preventative for a gram a day. You can take more obviously, but,

[00:19:21] Carl Lanore: [00:19:21] and it's mine. It's mildly anabolic because it's actually a Fido androgen.

[00:19:25] Coach Rob Regish: [00:19:25] Yeah, imagine that. So, um, having, having said all that, if you study my staples, each of them has been carefully selected to either improve one of three things.

[00:19:40] My training intensity, the amount of volume I can handle, or the amount of times I can train, train, you know, work for training frequency. That is no accident. Because if you study anabolic steroids, they do the same thing. Now they allow you to lift heavier. [00:20:00] They allow you to do more work and they allow you to recover faster.

[00:20:04] Of course, steroids do it better and cheaper than the supplements, but there is no question that using the supplements gives will give someone an advantage. You can debate how big that advantage is, but if you don't believe me, try it and see for yourself. Training with them is night and day versus training without them.

[00:20:26] All right. And that's not a bad place to be in the supplement market. So here's the bottom line. I would recommend everyone looking for, let's say more muscle and less fat to evaluate supplements in a similar fashion. You may discover other products work better for you. You know, and your unique physiology, but provided they're positively impacting one of those three fundamentals.

[00:20:50] I mentioned you will always, always, um, be spending wisely. So excellent.

[00:20:57] Carl Lanore: [00:20:57] The next question comes from Randy [00:21:00] Hale. He says, I signed up for the bulletin and have to say it's a wealth of information. In fact, there's so much, it's hard to know what to try first. I'm most interested in antioxidants for healthy.

[00:21:13] Aging, can you tell me what to use? Are antioxidants the strongest defense against disease?

[00:21:20] Coach Rob Regish: [00:21:20] You know, the sheer number of antioxidants that exist make this very difficult to answer and, and more are being discovered every day, right? And the plant kingdom in the oceans, everywhere you look, there's more and more antioxidants, um, being brought to our attention.

[00:21:36] So his question also asks though, About whether they're the strongest defense against disease in both, in both cases, in both questions that he's asking a quote from Linus Pauling immediately came to mind and supposedly on his deathbed, he was quoted as saying, host cell resistance is the key. [00:22:00] And that made a lot of sense to me.

[00:22:02] And I'm going to, I'll tell you why you build a house out of bricks. And you can withstand a lot more wind than a house that's built out of straw. I don't think anyone would question that statement. And with good reason, hauling was, was most famous for his work with the antioxidant vitamin C, but his papers.

[00:22:23] And if you read his papers, they reveal that he likely knew it was just one of many, many different. You know, mechanisms involved in healthy aging, but to put a stick in the ground, here are the antioxidants that I can take on a regular basis. Vitamin C three grams a day. If I feel something coming on, that goes way up until I'm saturated to natural vitamin E D alpha toccacia for all, not the synthetic, the L form plus Toca Trinos.

[00:22:55] If you can find them. 400, 800 milligrams a day, [00:23:00] um, 300 milligrams of alpha lipoic acid. Why? Because it's both fat and water-soluble and studies have shown it regenerates vitamin C and E. Uh, you get a big bonus there. The  that I take, uh, is unbeknownst to most people chock full. Of antioxidants and you can see it in the studies.

[00:23:22] It's got a ton of other good stuff in there for you. You know, it will put it this way. It'll show up on your fasting blood sugar levels that will improve those, your total cholesterol and other important markers, 500 to a thousand milligrams a day of a standalone product. If you can find it curcumin, it's loaded with antioxidants and the anticancer and other compounds.

[00:23:44] I put ginger now in the same class. Um, they are a great pair to put together. Can Fasten thin if you get a lot of sun or you just want edit peace of mind, confess it, then squelches, singlet oxygen in the skin, [00:24:00] better than just about any other compound in that class, better than any compound period that I know of.

[00:24:07] I take the position that if you're going to take an antioxidant like this, To protect against cancer. You're going to want to protect against skin cancer. Why? Skin cancer is now the most diagnosed cancer, more so than all other cancers combined. So if you're playing the odds, you know, , I would say is a great one related and also excellent broad spectrum.

[00:24:34] Antioxidant asked to xantham continues to impress in the literature. 15 milligrams a day is what I use in a shuttle system. We've talked about it before a gram and a half to two grams a day. Um, it very cost-effectively boosts your body's most, most prolific endogenous antioxidant, uh, glued a thiol vitamin D.

[00:24:56] Everybody should be taking that. I take 5,000 IUs a [00:25:00] day, whatever it gets, you gets your levels up there. And then finally related magnesium can be thought of as the spark. That allows these antioxidants and other compounds to work so well, I get it in Cynthia gin, but if you're supplementing it separately, Carl, I know you have a new sponsor.

[00:25:22] I listened to that show on it, and I was very impressed with their formulation team. Very impressive.

[00:25:29] Carl Lanore: [00:25:29] Well, so I want to mention something real quick because we have to start to recognize. That the body is so complex that there is nothing that is all and only good and nothing that has all an only bad.

[00:25:46] And we have to be cautious of. In fact, I just posted this on Facebook this morning after reviewing a guru on Instagram. And I said almost every health guru today focuses on the one on [00:26:00] thing for Linus Pauling. It was any oxidants. Uh, the answer th th th th th the one thing, that's the answer to avoiding disease and leading to health and longevity.

[00:26:11] That's an insult to intelligence and complete, and the complexity of the human body and the interactions of literally millions of systems upon each other. So with that being said, if you have plenty of 10,000 than in your skin, before you get sun exposure, it will protect you from getting skin cancer by reducing the effects of, uh, uh, of, of solar light, uh, on.

[00:26:42] Turning on onco genes in the skin. However, if you start taking Kent that hasn't been in large doses after you already have skin cancer, it will keep the body's natural defense mechanisms, which are designed to kill solid tumors, uh, such as, uh, um, [00:27:00] reactive oxygen species. See again, people go, no ROS is bad.

[00:27:04] No, no ROS can be bad. But ROS can be good. ROS will actually destroy tumors. So antioxidants are great. Should you take them a lot? A lot, a lot all the time. Probably not. There's some evidence that, uh, they can actually not cause cancer, but allow cancers that already exist in your body to proliferate. They can actually even affect metastasis the ability for cancer to go from one place in your body to another.

[00:27:34] So be careful when you talk about antioxidants, they are very powerful. That's the good news, but you know what the bad news is, they are very powerful.

[00:27:44] Coach Rob Regish: [00:27:44] Yeah. That's an excellent point. I've seen research showing that. Uh, taking too, too much of any particular, one particular antioxidant. It turns, it turns into a pro-oxidant.

[00:27:56] Carl Lanore: [00:27:56] Yeah. Yes, yes, yes. And, and some, and some people in the [00:28:00] antioxidant discussion world claim that antioxidants work not by turning off. Oxidative stress, but causing small amounts of oxidative stress that have a hormetic effect on the body to upregulate things, to deal with oxidative stress. So the, the, the story on, on antioxidants is not done yet.

[00:28:22] And there are lots of analogies that show lots of antioxidants and good, and lots of antioxidants are bad. And the truth always lies somewhere in between. And again, you know, antioxidants are good. You know, I take three milligrams of melatonin at sleep. It's a very, very powerful antioxidant that also that also, uh, can get past the blood brain barrier and affect the brain.

[00:28:44] But it's also a pro-inflammatory. So you don't want to take 50 milligrams at night because three is good. You see what I'm saying? You know, I like, I liked the coin. I like the coin. Uh, Joel green. Who's brilliant, much more brilliant than I am. Who loves to say about these kinds of conversations that you [00:29:00] and I are having that we're talking in baby talk because nothing is good and nothing is bad.

[00:29:06] The truth lies somewhere in between. But I agree with you. There's some of these. Uh, antioxidants possess powerful effects and there's a myriad of antioxidants and each of them does a different job. And so taking 10,000 and before going to Mexico and laying in the sun, if you've been bleached white all, all year long, which will never be my problem.

[00:29:27] Uh, you know, yeah, that's a wise thing, but if you've been diagnosed with skin cancer, the last thing you want is a. Is an antioxidant that seems to settle into the skin and can actually cause those tumors to grow faster. We're going to take a quick commercial break. We have lots more to talk about later in the show, we're going to free you of your guilt of eating stuffing in Thanksgiving.

[00:29:45] When Shannon Pena joins us for cooking with Shannon, stay tuned,

[00:29:50] Coach Rob Regish: [00:29:50] listening to the superhuman channel. Don't hate us because we feel good.

[00:29:59] Carl Lanore: [00:29:59] Welcome back [00:30:00] to the blueprint power hour. Coach, Rob and I, we have, you know, we have different approaches and both of them are correct. I want to make sure that I, I say this, I don't disagree with anything. You said about the value of those antioxidants and their specific qualities. At all. I completely agree.

[00:30:18] I take vitamin C. I mean, I do so write that, but it's nice. W w what are you going to get on this show with coach Rob and I is two different perspectives that will give you a much broader understanding, uh, to your question. So I love it. I love it a lot. I, so the next question comes from Robert. Is it Heenan?

[00:30:39] Coach Rob Regish: [00:30:39] It looks like he

[00:30:40] Carl Lanore: [00:30:40] says, what's your opinion on how many loading patterns you can run back to back? I've done really well on two. And I tried that. I tried, but came up short on two of them as well. I guess he's not adding them two to four. It's two separate ones. How many can you run without burning out?

[00:31:01] [00:31:00] Coach Rob Regish: [00:31:01] That is a very good question. Um, although in truth, the, the, the answer really is, it depends, um, But for most people using a percentage loading pattern works really well. And much of that is just due to the fact that it's very precise. So for many folks, this is the first time they've been given. You know, here's a weight to use.

[00:31:26] Here's the number of reps you need to get. And the number of sets to, to accomplish, um, that score alone, their performance usually improves dramatically. Right. Cause it's a plan to get from a to B. That's not true for everyone though. And truth be told, I'm still trying to understand why. The short answer again, is that, you know, it depends how many you can do, but, uh, what, okay.

[00:31:56] What does it depend on? It depends on, is there a lot of stress in your life [00:32:00] right now? You know, are you eating well? Are you sleeping well, Uh, and everything else is that in line, you know, when those conditions exist, I can tell you that I and others have done five in a row and had excellent results.

[00:32:16] Understand. However, the longer you go into these, uh, loading patterns, Murphy's bound to show up at some point. And what I mean is, you know, if you're doing six or more weeks or six months of, of loading patterns, you're going to have challenges. You might, uh, you might get sick. You might miss a rep here or there.

[00:32:41] You might get hurt. And you know, that happened to me. Many times or, you know, life and other family demands, just conspire to take you away from your scheduled workouts. I would say that for most people, two to three loading patterns in a row is a [00:33:00] realistic estimate. And one of the reasons for that is, um, two of them that I have are only six workouts.

[00:33:06] Believe it or not. And they add five to 7%, one rep max. So you get real strong, real fast. Um, two to three loading patterns, longer ones might be, uh, you know, a couple, couple months, um, a very intense loading. So it's probably best. At that point to get ahead of the curve and take a break. So the question though becomes, Hey, we just put on all this, you know, we just got really strong.

[00:33:38] We don't want to lose this, obviously. Right. And so here in lies, the, the real value, I think in my answer, if you have to stop. For any reason, if you're just not getting the weights, if you got hurt or whatever, working with 80% of your one rep max, for something like five sets of five or thereabouts is the preferred strategy.

[00:34:00] [00:34:00] Couple of reasons why I've always found 80% is heavy enough to keep 90% of your strength gains. It really is true provided right. A certain volume threshold is met importantly though. 80% is not so heavy as it's going to burn your central nervous system out, which is going to be under a lot of stress in these loading patterns and why?

[00:34:25] Because they momentarily PQ. At a, you know, a new one rep max, you can't hold it forever. Um, you can hold on to a lot of it though. Some people, if you get into the 80% thing, some people, for whatever reason, can't quite manage five reps. Uh, and they, they get all thrown out of sorts. There's an easy solution for that instead of five sets of five.

[00:34:54] Start out with five sets of three. And as the weeks roll by, you know, add a rep [00:35:00] or two to each set until your, you get to the five sets of five, um, level. At that point, you can increase intensity a little bit to about 85% of one rep max and reduce the overall volume. So such that it's a taper by moving to let's say a three sets of three protocol.

[00:35:20] And the reason why I liked that so much is. Tripling with 85% of your one rep max should allow you to, to get a reliable estimate in so far as your one rep max. And so it's easy to see where you're at. Right and base a new program off when you make your next move from what I've seen, this isn't true for everyone, but from what I've seen, uh, most people can reliably count on 10 pounds or rep.

[00:35:52] And so if you're benching 300 pounds for three reps, you're true. One rep max should be pretty close to three 30. [00:36:00] The same goes from what I've seen for the, for the squat and deadlift. Here's the, here's the caveat though. Provided you're doing reps of five or less. If you're doing eight or more reps on these sets, you know, 10 pounds of push is not going to happen, but if it's five or below, I found that to be really, really accurate from there.

[00:36:23] I simply scale back five to 10 pounds on my estimated new one rep max, just to be conservative and base my new loading pattern off of three 20 or three 25. Right instead of three 30, although I can't give you a simple answer, you know, I tried to give you a plan to keep gaining while more or less being on cruise control.

[00:36:48] You don't have to do a lot of thinking of five by five. You know, you just go in there, you do. And it works. And that's what makes it so beautiful, I think is that simplicity [00:37:00] keep working with 80 to 85% of your one rep max until. Your situation, whatever it is, becomes more manageable, you know, your injury heals your, you know, your, the stress in your life disappears, or at least greatly recedes, you will be in great shape for whenever you're ready to rock and roll again.

[00:37:21] Whether the loading pattern can't do them forever can do them for a long time. If everything is right, doesn't always work out that way, though.

[00:37:32] Carl Lanore: [00:37:32] The next question comes from Ricky Brown. He says, um, I just turned 40. Yeah. What are you complaining about? Wait till you're 62 and need to make some changes.

[00:37:43] What's the best way to lose weight without losing a lot of strength. My bench drops like a rock whenever I tried it.

[00:37:51] Coach Rob Regish: [00:37:51] Okay. So my first thought is losing weight. Isn't a good idea. Losing fat is right. So, so let's make that distinction. [00:38:00] Uh, for many folks losing weight is directly responsible for that big drop in strength that you cited because they didn't make the distinction.

[00:38:09] And they're, you know, they lost a lot of muscle in order to do that, though. We need a reliable measure, not the scale as to how that's going and you're right. You have to have a way to gauge fat loss. I would tell you to get away from the scale and get familiar with the tape measure. If the tape measure is making smaller circles around your waistline and bigger circles or on your arms and legs.

[00:38:39] Keep doing what you're doing, you know, that's good. Things are happening. Even if, you know, the tape measure is the same around your waist, but your strength continues to go up and, you know, you you're losing elsewhere fat from elsewhere. A very, very good thing. Right. Um, So get away from the [00:39:00] scale. That's the big thing.

[00:39:01] Second. I want you to know that the drop in upper body strength that most people see is, is not inevitable, especially if you're savvy about what exercises to use. So look, if you're not competing in power lifting, you don't need to bench press. Nobody's going to think any less of you, nor should you think any less of yourself.

[00:39:26] It's just not the smartest option, especially for your shoulder, you know, ditto as you age, you know, that gets worse. Usually you may be able to gain strength in the squat or deadlift while reducing body weight. I've seen it done. I would encourage you to continue to perform right. Um, one or both of those movements, the squatter, the deadlift provided you can perform them safely.

[00:39:52] Just a side note on that. Um, if you lose a lot of weight and typically for most folks, that's 20 or more pounds, [00:40:00] your leverages can change rather dramatically. And you'll find that, um, how you're dead lifting is different. You'll get used to it and the strength will come back. There's a, there's an initial little dip, but the body leverage points.

[00:40:16] What have you changed? Don't get too, too thrown by that. Um, so what to do, right? If you're not going to, if you're not going to bench weighted chins and weighted dips, if I had to choose just two exercises to build the upper body, they would be on the top of my list. And if you think about it, as you lose fat, you're only going to get stronger and the reps are going to go up on those movements and it is damn motivating.

[00:40:50] Really motivating also everybody in your gym, any gym in the world that you walk into, they see somebody putting [00:41:00] up big numbers on weighted dips and weighted chins. They know that guy's a hos those are not easy movements. People don't do them for a reason. Bench press is, you know, it's not a bad movement, but it's.

[00:41:13] Easy, comparatively speaking, you're laying down versus way to depths. Everybody does. A lot of people do hold downs instead of pull ups. There's a reason for that. They're very, very hard. You build the strength up and those two basic movements, not only is your upper body going to get big, the rest of your body is going to get the message.

[00:41:35] And by that, when, I mean, it's this you'll find that your appetite. Is not quite as much as it used to be. And I think what happens is the, the mind makes the some kind of subconscious connection that, Hey, you know what, we can't be grossly overeating anymore because every pump that Chubb that this guy puts on makes those waves, chin-ups a [00:42:00] hell of a lot harder.

[00:42:01] Right. Um, Couple other things. I would also tell you that, uh, two other movements that are very, uh, very well positioned for, for, uh, losing fat pullovers. If you have a pull over machine and you can perform that exercise safely, you have the necessary shoulder flexibility. Um, that is an excellent movement as well as, and this one's a little tougher to learn, but it's.

[00:42:30] It gives you so much. It's ridiculous. The handstand pushup, the handstand pushup. If you don't want to do that, if you can't manage it and you still want to bench, press five bench press with dumbbells, right? That's probably your best option. That way you can experiment with different hand positions and grips.

[00:42:50] I think you'll find the pronated grip, Palm spacing. Each other is not only the safest, but also the strongest position. Okay. Uh, [00:43:00] and then finally I wanted to impress upon everyone, the power of expectations. If you think, because you're 40, you're going to be weaker than you were at 30. You will be if you get to 40 though, and you expect to be stronger than you were a 30, you will be at least in.

[00:43:21] Several key exercises like this. I've seen it time and time again, even at age 50, almost 51. I'm stronger now on many counts than I was at the same body weight at age 30. Why? Because I expect that of myself. So those plans into motion, I think you're going to find training in your forties can be even more enjoyable.

[00:43:49] And productive than when you were in your twenties and thirties really is true. Yep. I will

[00:43:56] Carl Lanore: [00:43:56] attest to that. I we're going to take a quick commercial break. And when we come [00:44:00] back, we've got the blueprint tip of the day. Stay tuned for the top of the hour. When we solve the conundrum, what kind of Turkey dressing can I eat?

[00:44:07] If I'm low carb or keto, we got it for you.

[00:44:12] Coach Rob Regish: [00:44:12] This is the superhuman channel.

[00:44:19] Carl Lanore: [00:44:19] Welcome back. Welcome back. Welcome back. And now we get to the, uh, the marrow of the subject. And that is the blueprint tip of the day. What is the blueprint tip of the day?

[00:44:28] Coach Rob Regish: [00:44:28] Coach tip of the day is called the consequences, a willful ignorance that this is a little long, but it's also personal and I need to get it off my chest.

[00:44:42] So here it comes. So when I was growing up. My dad would always try and teach me things that he thought were important, stuff like, you know, making minor repairs to your car, how to fix a leaky faucet, stuff like that. He fancies himself a mr. Fix it, even [00:45:00] though it's clear, he really isn't or wasn't. Um, I had no interest in that stuff whatsoever and I still don't.

[00:45:07] And when he heard that he was incredulous, he's like, what are you going to do? When your car breaks or your washing machine stops working. So I told him, dad, if that happens, I'm going to pay a professional to do it. And at least that way it'll get done. Right? Well, as you can imagine, he didn't take that very well.

[00:45:27] So he, he kind of forcefully asked me, she says, what are you interested in that? So I told him training, I'm interested in training, diet and supplements. To make my body look and perform the way I want it, want it to. And someday, if you know, if I got good enough at this, uh, I could pass that along to others to improve the quality of their life.

[00:45:55] He dismissed that as unimportant inconsequential in a [00:46:00] waste of time. At the time he was roughly 40 years old, a few years later. I go to college and I am, I get heavily into powerlifting, which angered him too. No. And because he always wanted me to be a baseball player. So in my junior year, when I got cut from the team, he blamed weightlifting.

[00:46:24] That weightlifting business. I was actually excited because it allowed me to redirect all my energy right into the training. And shortly after that, I entered in one. Uh, the APA new England junior division for my weight class. However, when I drove over a home over a hundred miles, right. From Vermont to stay on the good news

[00:46:47] Carl Lanore: [00:46:47] excited.

[00:46:48] Right.

[00:46:49] Coach Rob Regish: [00:46:49] Yeah. And this is before cell phones, right. So I got to drive, uh, he threw cold water on it. Every time the topic came up, he either [00:47:00] ignored or outright announced it, it was, it was at best, a waste of time and at worst embarrassing for him. Why? Because it was becoming visually apparent that his son was in this weightlifting business.

[00:47:13] So as the years rolled by a periodic, we encourage them to start some form of exercise and clean up his diet. I made every attempt to get them to start eating better and exercising and every time. He either ignored me or he bad mouth it. And so by now, he's in his fifties and he's even more resolute in his view that this weightlifting business is a waste of time.

[00:47:39] He passed judgment on it and me long time ago. And once he does that, he never looks back. All I ever wanted to do was help him. Yet, it always fell on deaf ears, no matter how much success I had, no matter how obvious it was, I had some knowledge on the subject that he could benefit from. [00:48:00] He dismissed me now, I'm not looking for accolades.

[00:48:05] I get plenty of those elsewhere. I do find it ironic that we regularly discuss things on this show that could help him some that could literally. Save his life. As you'll learn in a few minutes information, that's either free of charge where it requires a very nominal investment. It's not like he doesn't have the money.

[00:48:29] He just doesn't have the knowledge or the will to do anything about his situation. It's important to point out my father. Isn't a stupid man. I mean, he graduated college for whatever that's worth. He managed hundreds of millions of dollars for this fortune 100 company. He worked for his whole life. Yet.

[00:48:48] He professed to me, he can't read a food label. So as an example, one day it was over his place. He handed me a bottle of lemonade from his refrigerator. I turned the label around. [00:49:00] 44 grams of high fructose corn syrup. This is after he told me he was going on a diet. He claimed that he just didn't understand, which is total BS.

[00:49:10] The truth is he doesn't want to understand big difference. He long ago made a very conscious decision to not learn this stuff. He certainly wasn't going to learn it from his son. Because in his world, his son doesn't teach the father Andy thing. It's the other way around. And any suggestion to the contrary is just blasts for me.

[00:49:37] So, as an example, another example, 10 years ago, they put them on a statin. Uh, and I told them, look, if you're going to take that poison, at least take some coenzyme, Q 10 with it because it blocks the statins block, its production. Of course, he ignored that advice. And so a year later I'm over his place and I see a bottle of coenzyme, Q 10 on [00:50:00] his kitchen table.

[00:50:00] I said, where'd you get that? He said, Oh, the pharmacist told me it was important to take with staff. This continued through his sixties, um, where he constantly avoided marginalized. And like I said, or bad mouth, any mentioned a diet or exercise, of course I knew. I could see with every denial and dismissal, he was getting closer and closer to sealing his fate and sure enough, within the last year or so, he's in his or her early to mid seventies.

[00:50:34] Now he's been diagnosed with diabetes. Mind you. It's not like there's any real family history of it. The doctor put them on Metformin, gave him the speech about eating better and exercising probably threw a few pamphlets at him about those topics. And send him home. We're of course, like a lot of people, he continued to eat like crap and just take the [00:51:00] pills.

[00:51:01] The funniest part is I've heard him say this. He doesn't think he's diabetic. He had pre-diabetes or, or little diabetes to which I responded once. That's like being a little bit pregnant. Of course he, you know, he knew I was right. So once again, there's no response. There was no acknowledgement. Fast forward to a few weeks ago, we were over his place for my son's 15th birthday, as incredulous as it sounds.

[00:51:27] It's all true. My wife was there to witness it. My father was preaching about how you need to eat right to control your blood sugar while eating birthday cake. I couldn't take it anymore. Right. I called them out on it and, and again, you know, he dismissed me everything in moderation. He said, apparently suites with every meal now qualifies for moderation.

[00:51:51] No, it does it a little more prodding and it turns out on his last latest blood work. He had a fasting blood sugar level [00:52:00] of one 69 and that full-blown, that was on Metformin. He was smart enough to know this. When he sees his doctor next month, it's not going to be a pleasant conversation. His sins of willful ignorance finally came home to roost.

[00:52:22] Apparently he fails to realize the doctor already, you know, gave him the speech and gave him the opportunity to at least try to do something about it. Okay. Instead, my dad is doubling down on the willful ignorance thing. And in fact, uh, this kills me, he and his wife think it's one big joke. They were yucking it up at the table, dinner table, telling us a story about how last week she made a sugar-free jello for him.

[00:52:55] And he put a very, a sugar topping on it and they thought that [00:53:00] was hilarious. Well, you know, you can laugh it up now because the retinal neuropathy, blindness and amputations that are probably in his future are going to be a real thing. Don't

[00:53:13] Carl Lanore: [00:53:13] forget that the cancer and heart disease, that's, that's, what's going to kill him.

[00:53:17] He's either going to get cancer or he's going to get heart disease. And when they, and when they're rushing him to the hospital, he'll say to God, please let me live. And I'll change my diet. Cause that's what, that's where everybody says it, you know, like the, on the way there on the way to the hospital, they know their prognosis.

[00:53:33] They're like, Oh please God, if you let me live, I'll I'll, I'll give up all this stuff I should have gave up years ago.

[00:53:40] Coach Rob Regish: [00:53:40] Yeah. So, so look, I take, I take no pleasure in telling you this story, because at the end of the day, he's still my dad. I still love him. I don't want to see him die like this, but the facts are facts.

[00:53:53] He wrecked his health via a lifetime of indiscriminate, eating little to no exercise and [00:54:00] blowing this all off at some vanity waist to tie all those cars. He fixed way back when all those leaky faucets, what are they doing for him today? The answer of course is nothing. So the great irony here is that the only thing that can save him now is the very thing that he dismissed years ago.

[00:54:22] There will be no miracles. 70 years of marginalizing, this weightlifting business finally caught up with him. He's likely going to die. It just kills me to say this, but he's likely to die from diabetes or complications of it years before his time. Right? The consequences. If you will, of willful ignorance.

[00:54:46] Carl Lanore: [00:54:46] You know what? It's a really good, it's a really good statement because there's millions of people walking around this country right now who are in that same category. This is, and it's it's worldwide. This problem is worldwide. Uh, coach Rob ruggish.com is the place to go to [00:55:00] learn more. Uh, we're going to take a quick commercial break.

[00:55:02] When we come back, we're going to teach you. How to make stuffing the right way this year station, you

[00:55:07] Coach Rob Regish: [00:55:07] are listening to the superhuman channel

[00:55:10] Carl Lanore: [00:55:10] we're ripped and we're ready.

[00:55:15] And one of the ways we stay ripped is by eating a low carb diet, and we have the person responsible for making low carb tolerable. Shannon, penny, how are you doing Shannon?

[00:55:28] Shannan Penna: [00:55:28] I'm good. How are you?

[00:55:29] Carl Lanore: [00:55:29] Wonderful. Wonderful. So, so I have bugged you to do this show. I have to be honest, it's selfish. I really don't care if anybody else does this, but this is for me, you know, I'm entitled to do things for me once in a while.

[00:55:42] And I, I asked Shannon a few months ago when we were anticipating doing shows in November. I said, can we do, you know, a low carb stuffing? I call it stuffing. Some people call it dressing. What do you call it?

[00:55:55] Shannan Penna: [00:55:55] Uh, well, dressing to me is more like a gravy or something, but stuffing in terms of the [00:56:00] bread stuffing, you know, and people do it many different ways.

[00:56:03] I mean, people do it with rice. Uh, you can do all sorts of crazy stuffing. So it's, it's really what someone wants and what they like.

[00:56:10] Carl Lanore: [00:56:10] So I like to call it stuffing because my mother stuffed the bird with it and then we would take it out and we would surround the bird with it. We'd scoop it. And it was delicious.

[00:56:17] It had Sage and it had all the flavors of the fats and the drippings and the celery and all so good. So good. And I haven't had it in years because I'm not going to eat that much bread. It make me feel horrible.

[00:56:32] Coach Rob Regish: [00:56:32] Right. Right. Right.

[00:56:32] Carl Lanore: [00:56:32] So people get asked. So people today actually going to get three different recipes, you got to get three different recipes and there's a couple of places you can get this recipe.

[00:56:41] You can obviously follow. Shannon on Instagram, it's at quest creator. Uh, and that's one way, the other way is that we have built a page, uh, a page of homage to all of Shannon's recipes. And we have, we have all the recipes we've talked. Thank you. Thank you to Natalie Kopecky for doing this. We have [00:57:00] every recipe you've talked about on the show with the latest one on top.

[00:57:03] So the latest one is going to be for both. Low carb, keto stuffing, low carb, keto, keto bread, and cauliflower stuffing. So you're not only going to learn two different ways to make low carb stuffing, but you're going to learn something that's even more exciting to me. And that's making low carb keto bread so I can have toast again.

[00:57:22] God bless you, Shannon. I love you.

[00:57:25] Shannan Penna: [00:57:25] And also I'm going to share with you a few products I have here for people who don't want to bake. The bread don't want to make it. Um, they want it simple. I've got some companies here

[00:57:34] Carl Lanore: [00:57:34] and I'll

[00:57:35] Shannan Penna: [00:57:35] put them up and show you and, uh, people can go to those websites and buy it.

[00:57:38] And if they'd rather go that route

[00:57:40] Carl Lanore: [00:57:40] and just for the people who are listening, if you go to SHR network.biz/cooking with Shannon and Shannon is spelled S H a N N a N. You'll see every recipe we've ever covered on the show, including these three exciting ones. Okay. It's all. It's all yours now.

[00:57:57] Shannan Penna: [00:57:57] Um, so, um, I mean, you can [00:58:00] start out with obviously making the bread, which you guys will have that recipe up.

[00:58:04] Um, it's, it's pretty simple. It's a it's almond flour and then it's, you know, anything else you want to put in it? There's some butter, it's nothing hard or complicated. Um, You just, you bake your loaf, you, you cut it up. You, you know, chop it up and let it sit. So the whole goal is to kind of, if you want to do it a couple of days in advance, you can do that to let it dry out, break it up into its cubes and the same way you would do a regular stuffing with regular bread.

[00:58:29] You also don't have to. You're putting butter and the Sage and I have a recipe on there with sausage. However you'd want to make your stuff. And you're putting all those wet ingredients and stuff in there. So you don't necessarily have to let it dry out.

[00:58:41] Carl Lanore: [00:58:41] Right?

[00:58:41] Shannan Penna: [00:58:41] Um, it, it is a little bit better if you do.

[00:58:44] Um, and, uh, again, there are, I'll start with, uh, this is one of the companies I really liked called face culture. Um, they do a couple of different types of bread. They also do a raisin bread. Um, a low carb, low carb bread. Uh, it's actually [00:59:00] relatively low, lower fat too. So for people who don't necessarily, they want a low carb, but they don't necessarily want Quito or super high fat based culture does some great breads.

[00:59:09] Um, you can find them on Amazon. You can. And find them in some grocery stores. Um, and then the other, this is probably my favorite bread right now, but he does come into the cube in a box, which is interesting. Um, and it's called uprising food uprising, food.com. They have the best bread out there. I think right now, personally, uh, you slice it.

[00:59:30] It's just a square loaf. So I think you can get probably good eight servings out of it. Um, and then same thing, you would just let it sit out dry it, um, This one you could actually do without drawing it. It's, it's a, it's a dry enough bread. Um, and then another quick thing is. People who find bagels, anybody who does a low carb or keto bagel, you can use the bagel as a stuffing for breaking it up and ripping it up.

[00:59:56] It doesn't matter what the form that comes in. Right? All it matters is that you have that [01:00:00] ready type texture. Um, and another company. This is just to show Ron uses these a lot as his, um, hamburger buttons. It's a company called smart, smart, fun.com or smart baking.com. Um, and same thing, you're just tearing it up.

[01:00:16] So if you find companies you like out there that do bagels or do, um, uh, hamburger, bonds use those, if you like the taste and texture of those. So sometimes, you know, it really comes down to taste. Um, so that's it. You're going to make your bread. You're gonna tear up your stuffing. You can take any stuffing recipe you want and use a low-carb bread with it.

[01:00:35] Um, the cauliflower version is just, you're using cauliflower instead of the bread. So it's, it's just a replacement, uh, for people who are not doing any, let's say nut flours, they're not doing any of that stuff. Um, and you're using all the same ingredients. The stage, the time, the Rosemary, if you want the salt, the pepper, the butter, you're putting all that in there.

[01:00:55] Um, the only difference with the cauliflower one is you're roasting it. You're just gonna roast the [01:01:00] cauliflower florets. Um, the onions, the whatever you want to put in there. So it's pretty simple. And the recipe is it States it as is. It's a really, really simple, easy thing to do.

[01:01:10] Carl Lanore: [01:01:10] So. You really don't have to make your own bread.

[01:01:14] I liked that, but I do like the idea, but I like the idea of making my own bread because I, you know, there's a lot of things I'd like to do with bread. Like I'd love to start having French toast again. Would this bread work well in a French toast?

[01:01:27] Shannan Penna: [01:01:27] It does. It works really well. And it works, you know, obviously peanut butter and jelly sandwiches or whatever people want to do.

[01:01:33] Um, but it works wonderfully and they, they, like I said, they, most of them come in, cut loaves like this. Um, some are the solid, you got to cut it up yourself, but either way, um, it works as French toast. You take your egg wash, you know, where your egg and you soaked your bread in it, and then you just can pan fry it.

[01:01:49] Um, so yes, you could. French toast is my favorite thing growing up. I wasn't a pancake girl. I was a French toast, butter, um, kind of person, but yeah, I mean, however you wanna use it,

[01:01:59] Carl Lanore: [01:01:59] you know [01:02:00] what? I just, I, so when I was a kid, the exciting thing about Christmas time. Was my mother would make, um, Perugina they make that bread around Christmas time.

[01:02:12] It's got dried. Oh yeah, yeah. With all the fruit bits in it, I used to make French toast with that. She would cause it was like a round loaf and she'd cut it round and she dredge it in an egg and cinnamon and throw all my God. I love that.

[01:02:26] Shannan Penna: [01:02:26] I missed that. It's a sweeter pride. Yeah,

[01:02:29] Coach Rob Regish: [01:02:29] for sure.

[01:02:30] Shannan Penna: [01:02:30] For sure. For sure.

[01:02:31] Yeah. I mean, but that's one of the great things about, like I said to somebody based culture. Is, they do a, raise it, a cinnamon raisin bread and it's phenomenal. It's, it's a really great, and even with the little bits of raisins, it doesn't add that much carb, unless you're someone who's looking for.

[01:02:43] Absolutely nothing. It was just a, a few grants, you know, um, her like per your couple slices, but that does a great, uh, cinnamon raisin, French toast type tastes in the morning. So

[01:02:53] Carl Lanore: [01:02:53] yeah, so every, every household, uh, could be, cause uh, most stuffings [01:03:00] are pretty much the same. Like you say, you know, Rosemary, all the, all the salary and all.

[01:03:04] But, uh, my mom used to like to put, um, chestnuts, she would bake the chestnuts and then slice them up and put them in there. And I loved it because they would kind of get soggy and soft in with the stuffing, from cooking in the bird. Did you have any special things that you like to put in your stuffing that kind of makes it an original?

[01:03:23] Shannan Penna: [01:03:23] I like the sausage thing. So for me, I like to put sausage in it. I actually do like the roasted salted pecans. So I like putting some of those chopped up in there. Um, it's just, uh, a salty roasted. It just adds whatever people like, honestly, I mean, that's what stuffing kind of is it's, you know, when you think of bread or rice or pasta, it's whatever you want to do to it.

[01:03:45] It's the carrier, you know, it's like pizza, right? You have the pizza crust. It's it's all the stuff you want to put on it. And that's kind of really what a stuffing is. So some people do have bread stuffing and half writes like a rice pilaf, and they mix that together in a pan. And so [01:04:00] you've got part rice, which gives you a certain texture and part of the bread chunks.

[01:04:04] So it's, you know, it's, it's just really all kind of what you want to do with it. I know people who do mostly sort of just all, almost all vegetable and that's their stuffing, so it's all how you want to make it. And it's really in the, at the end, it's about the seasonings, you know, whether you put vegetable broth or chicken broth or a lot of butter.

[01:04:21] Or, you know, all the seasonings, you know, it's, it's just really whatever you want to make it.

[01:04:25] Carl Lanore: [01:04:25] Could you take this bread recipe and add some casing, which is something you taught my audience about in the past to create the stretchy gluten esque type dough out of it.

[01:04:34] Shannan Penna: [01:04:34] So protein is going to give it a bit more of a density.

[01:04:39] It's going to make it harder, tougher. So if you, if you have a bread recipe and it tends to be where it's like, Oh, it's a little too wet or it's a little too. Um, it's too solid. It doesn't create the bubbles. Sometimes putting protein in there, uh, will help it expand, so it will expand it. Um, but it's, it can, [01:05:00] especially if you use weight pro like a whey protein, like away isolate, you're going to get a denser bread.

[01:05:05] Um, uh, Meisler Casey would be a better way to go for sure. But again, you can't just put like five suits in there

[01:05:11] Carl Lanore: [01:05:11] and just, you know, protein, Friday waking up was actually not P I something like pizza crust, but not for pizza. So I make, I, once in a while, I like to take, I haven't done this in years because Elisa doesn't eat pork.

[01:05:27] But what I used to like to do is I used to love to get a nice big pork loin and then cut a pocket into it. Right. And then take Italian sausage and dried apricots and stuff it and tie it. And then once you get it to stay together, you take the string off and then you roll it in a nice nun, met a fellow kind of dough, but a nice shirt, you know, like what is that a, what is that when they take a steak and they, uh, yeah.

[01:05:55] Uh, yeah. Wellington beef Wellington. Right. [01:06:00] And I like to roll it in a cross and I've never thought about how I could make a full crust for that. Could I do that with this, this bread recipe? No, it wouldn't

[01:06:11] Shannan Penna: [01:06:11] work well for that. No, because it would, it would just be too, death's too thick. It's not, it's not like sort of puff piece street, so that wouldn't work for that.

[01:06:19] What you want to do to create more stretches fibers. And most people don't just tend to use fibers in their house. Very readily. Um, nor do many people use guns. So like somebody asked a question earlier about a gravy recipe or something like that, or a dressing recipe, and honestly like xanthan gum or, you know, guar gum.

[01:06:36] Those are types of gums that people should keep at home.

[01:06:38] Carl Lanore: [01:06:38] Cause it's thickener

[01:06:40] Shannan Penna: [01:06:40] it's instead of using, um, you know, corn starts

[01:06:43] Coach Rob Regish: [01:06:43] where you buy cards, right. You know, if

[01:06:45] Shannan Penna: [01:06:45] you use gums, um, and also even fibers, that's where you're going to get your stretch or your

[01:06:50] Coach Rob Regish: [01:06:50] stabilization.

[01:06:52] Shannan Penna: [01:06:52] Uh, there's different, different gums for different things.

[01:06:53] And people would just have to read up on it a little bit, but yeah, we keep fibers and gums readily in the house and use them for just about everything. I mean, even [01:07:00] making ice cream, you want to

[01:07:01] Carl Lanore: [01:07:01] see, is it a thickness? We're moving into a new home. We're going to have Thanksgiving at the new home. I'm making the pumpkin cheesecake that you taught us about last time.

[01:07:11] And I'm going to take a stab at the, at the stuffing using the bread recipe.

[01:07:15] Shannan Penna: [01:07:15] Okay. Okay, good. You'll have to let me know that.

[01:07:17] Carl Lanore: [01:07:17] Oh, I'm excited. I, I couldn't wait for this show because I you're like. This is for me. If people were like, Oh, we don't like stuffing good, go away. I want to learn how to make stuffing.

[01:07:26] I can eat because that's important to me. I've missed it for so many years. I just won't eat it good.

[01:07:32] Shannan Penna: [01:07:32] Like I said, there's so many products out there right now. There's a lot of companies that are doing breads and things like that. And yes, you have to research and dig them out online. They're not easily found in grocery stores, but hopefully in time it will be.

[01:07:44] Um, but yeah, there's it for people who don't bake and just don't want to take the time to bake. There are brands out there to use. Um, and there's a lot of burger bun companies now coming out. There's another company called unbutton, unbuttoned.com and they, they actually had a [01:08:00] couple of restaurants locally here to us.

[01:08:02] They use their buttons for their numbers and stuff like that. So that's another great company. And again, you're just tearing up the button. It doesn't

[01:08:08] Carl Lanore: [01:08:08] matter what form or shape comes in because my mother, my mother used to take, uh, like for weeks ahead of time, before Thanksgiving, she would save the Italian bread and we had a bread box.

[01:08:18] People had a bread box back in the day and it would, it would get so hard and crusty, and then she put it in a colander and add water and mush it up and break it up. And then she'd add her spices. That would be the base for her stuffing.

[01:08:30] Shannan Penna: [01:08:30] Oh, okay. That's

[01:08:30] Carl Lanore: [01:08:30] interesting. Yeah. That's a totally different scale.

[01:08:32] Bread breakfast. Yeah.

[01:08:34] Shannan Penna: [01:08:34] So you can, yeah, you can, there's 108, 101 ways to do stuffing. So it's just finding your, what your base is going to be. Whether you're going to buy it or make it or.

[01:08:44] Carl Lanore: [01:08:44] Yeah, no, this is great. So again, I'm going to give them the website. There's two ways to get these recipes. You can go to SHR network.biz/cooking with Shannon and Shannon is spelled S H a N N a N.

[01:08:55] Or you can follow Shannon on Instagram at quest creator, [01:09:00] and you'll get so many great recipes that slowly you'll start to integrate these into your family's meals. And you'll actually find people go. I don't know why I'm losing weight, honey. What are you doing differently? Well, they, but no one will ever tell you it's Shannon.

[01:09:14] Cause they don't. They want it to be their own. They want everybody that's

[01:09:17] Shannan Penna: [01:09:17] fine. Hey, as long as people are getting healthier, I don't care,

[01:09:20] Carl Lanore: [01:09:20] man. There you go. All good. I want to thank you for making time to come on the show and I wish you and Ron have wonderful Thanksgiving wonderful things. And you know, we, we, I am very thankful for this show.

[01:09:32] Not for the show itself, but for all the people it's allowed me to become friends with and you and Ron are right at the top of the list.

[01:09:39] Coach Rob Regish: [01:09:39] Oh,

[01:09:40] Shannan Penna: [01:09:40] thank you. We feel the same. We love you.

[01:09:42] Carl Lanore: [01:09:42] We'll talk to you later. Shannon. Thank you.

[01:09:44] Shannan Penna: [01:09:44] Okay. Take care.

[01:09:45] Carl Lanore: [01:09:45] So there you have it. There's no excuse to avoid stuffing this year.

[01:09:51] Go to SHR network.biz/cooking with Shannon, S H a N N a N. Or follow Shannon on Instagram at quest creator. [01:10:00] We'll see. Now I'm off tomorrow and the next day, cause I'm moving into the new house. So I will see everybody actually next Monday, have a safe and wonderful week. And we will see you later. .