Coach Rob Regish
Topics covered: Carl's Surgery Was Pushed Back - Switching Up Movements - The Role of Hepatic Clearance of Testosterone - Diagnosing Your Bench Press - Teens, Twenties and 30's Are the Foundation - Favorite "Old School" Supplements - The Reflection of a Life - Plus More
{mp3}https://superhumanradio.net/components/com_podcast/media/mp3s/SHR_Show_2276.mp3{title}SHR_Show_2276{end-mp3}
{spoiler spoilerID,Click to read Show Transcript,Click me to close}
[00:00:00] Welcome back to another episode of superhuman radio. Today is Tuesday. So we have the regularly scheduled. Blueprint Power Hour with Coach Rodriguez starting in just a minute and many of you saying wait a minute Carl. You're supposed to be having surgery today. Yes. We'll talk about that in. And [00:01:00] of course before we can do anything, I have to thank our title sponsor All American pharmaceutical and EFX Sports.
[00:01:07] You can now try six of their top selling products and I mean top selling worldwide people don't realize that EFX is a worldwide brand top-selling products. Absolutely free. If you go to supremum Radio dotnet and click one of the EFX Sports banner ads and they're all over the place. You'll be asked to put in your name address and you'll pay five dollars and change for shipping but that truly the shipping charge because you're going to get a bunch of goodies from protein powders to pre workouts to create alkalyn and karbolyn and it's just a bunch of stuff from dr.
[00:01:40] Jeff because dr. Jeff golini believes that no one should buy anything until they've tried. And he puts his money where his mouth is and as a result you get to try stuff for free. So check them out show him some love calling all blueprint Army fall in line. It's time for the blueprint [00:02:00] Power Hour with Coach Rodriguez on the Superhuman Radio Network.
[00:02:08] So last week. During the show I said to Rob when I was saying goodbye. Oh wait. No, I'm surgery next Tuesday. We have to take off is like yeah. Okay. Okay and everybody thinks I'm having surgery Rob, huh? Yeah big surprise not a surprise to me. Totally. I was actually waiting for this that come up, but it's okay.
[00:02:31] I have a mild afib. I developed it over the past few years probably like. Five or six years and I've actually told stories about when I got my tricep reattached. I think I talked about it on the air. I think I actually talked about it with you Rob on blueprint power how the girl was trying to get me to take blood thinners and I kept saying no and then I finally said to a look, you know, do you tell every female patient who's on a methylated birth control to that?
[00:02:59] They [00:03:00] should take blood thinners because the thrombotic index of that is probably higher than the mild afib that I. Right, and so. I have to get a cardiac clearance from a cardiologist to have my surgery and we were too close to the surgery date. I couldn't get in boom. So I'm here today. But this is standard stuff.
[00:03:22] My afib is called as actually considered a lone afib meaning that it's idiopathic and it's probably because I trained so hard and it's probably because I'm kind of like one of those old cars that kind of has a little. Misfire when it's idling, you know, that's how I think of myself as let's go we can talk about my a febrile little later then.
[00:03:42] Oh, yeah. Yeah. Yeah, not look if you're training hard of you, you know, the you know, what the irony is what we've learned in the past 25 years about the heart. Is that a lot of the things we thought about it before we completely wrong including its Cadence and hits beat. [00:04:00] I'm not discussing dangerous arrhythmias where the wiring in your heart is messed up but a bradycardia and responses to breathing, you know, when you take a breath in your heart rate changes and then it slows and it pauses if you pause that breath that your heart rate will actually pause for a moment.
[00:04:18] And as you exhale it'll start to speed up and it goes. The fact that you have a lot of different variability in your heart rate is actually a good thing because people who died often from from heart failure and heart disease not not including a blockage because that's that's Plumbing problem. I'm not talk about the heart.
[00:04:40] But a lot of times they don't have a lot of variability in their heart rate. It stays at 60 all the time. No matter what they do or it stays at 90 all the time. No matter what they do, even when they're sleeping. Those are the people that that that died of heart heart failure what you just said about breathe.
[00:04:56] It's starting to make sense now. I'll talk about it [00:05:00] later. Okay, so that's why I'm here today. I'm doing the show. I will have the surgery. I actually met with my doctor. He's excited to do the surgery. He says look, you know, I have to send you for cardiac clearance because you have an afib and I know they're going to do they put me in echocardiogram.
[00:05:13] They see the chambers of my heart a nice and big and my heart's functioning. Well, I just got this little, you know Skip of a heartbeat once in a while and I'll be able to have the surgery so that's that that's that. I also want to talk about something else because this kind of plays into the why I have the afib and what I've discovered.
[00:05:34] And so I'm going to just start from one end and go to the other really fast. So about nine years ago. I started eating a pound of beef a day every single day as part of my makeup of my meals my routine was and stayed that way for over. You know a decade was you know eggs in the morning with oatmeal chicken breast at some point in time beef at some point in time [00:06:00] salmon at some point in time and obviously protein powders in between all that.
[00:06:05] And I haven't deviated from that. For close to 20 years except I gradually increased my beef and take dramatically and you know, I mean eating a pound of beef a day back before there was a big carnival movement was Prim probably considered excessive by most people, but maybe not and so I have the genetic makeup to absorb iron really well, which was a genetic gift that an evolutionary gift for my for my ancestors, but it also means that.
[00:06:35] I absorb iron really well and you can have too much iron. And then if you do things like take 20,000 IU's of vitamin A a day a couple three grams of vitamin C A day on top of that which increase the absorption and the pre-production of ferritin, which is a protein carrier for iron. You will start to store iron Like A Champion [00:07:00] and so.
[00:07:02] Over the years I started to develop this neuropathy. That's what it's called a problem with the neuropathy is that there's a thousand reasons for it. They only treat it one way but there's a thousand there's nutritional neuropathies. There's diabetic neuropathy. There's there's evidence of neuropathies occurring because of the gut Flora producing toxins that are dead a neurotoxic and they gather in the feed and the lower legs first because of gravity.
[00:07:27] Don't forget gravity plays a role on us. And so. There's all these different neuropathies and and one of the neuropathies comes from Iron overload from when iron starts getting deposited in tissue. It doesn't kill the nerve it excites it and it's actually considered hyperalgesia, but it's called neuropathy because you go into your doctor you go, you know my feet in them and they tingle sometimes they have these weird Sensations hot cold.
[00:07:54] Oh neuropathy, but really this hyperalgesia to. Just [00:08:00] out of curiosity. Yeah, did you ever see increased preetam n levels? I didn't see that unless I train the day before I had blood work. My creatinine levels are a little bit high right now. Yep, but it's from the inflammation to I mean, I really do think that I'm fighting against losing more muscle than I've I didn't train.
[00:08:23] I think I would win. I want to the dock once and you know elevated creatinine levels came back and he started to flip out, you know exactly why God your kidneys blah blah. And so I'm racking my brain trying to figure out what it was what it could be. It didn't dawn on me until I was at Costco that weekend loading up on red meat and I had been eating red meat for many months many that you know day after day after day many months straight.
[00:08:54] And then he started the second one some some chicken and fish and sure [00:09:00] enough it it came down. So that's why I was yeah, but now that that's not that's okay. So, let me tell you something about iron. Okay, if you if you go your whole life eating a lot of red meat you never donate blood ever. You will end up at with iron overload Absa.
[00:09:20] Effing lutely. Okay, you do not excrete iron. Unless you're a long-distance Runner unless you're somebody who runs for six and eight hours a day. They do lose iron. That's the Rarity. You don't sweat iron out 22 micrograms per liter of sweat. That's nothing. Yeah. Okay, you don't lose iron unless you bleed.
[00:09:45] And if you're not bleeding a lot, you know, you don't have an internal hemorrhage or something like that that you've been living with for seven or eight years everybody develops iron Overload at some point in their lives 60 50 40 70 and you don't just stop eating. [00:10:00] Are you okay? I lie. I stopped eating red meat.
[00:10:03] Because the iron that's already in your body doesn't just disappear. It doesn't go. Oh, so you're not putting any new iron in so we can go ahead and let all this. I know it stays there. It's in your body forever. It's probably What's Left Behind when your tissue breaks down in the coffin is probably a hot iron left behind on the bottom of the of the cat the coffee.
[00:10:22] Bobby good reason to give blood right? Yes. Yes. Yes. Yes, if you're eating a lot of red meat if you're the new carnivore diet craze you're crazy, please please have ferritin and direct iron tested called Ti BC ferritin test and TI BC have your doctor check that because iron damages the body and it doesn't go away unless you extract it.
[00:10:45] Yeah, were you even grasp of doesn't matter? Yeah. Yeah doesn't matter doesn't matter. Yeah, it doesn't matter. Yeah, I was buying grass-fed ground beef when I was living in Arizona at Trader Joe's and eating it by the pound, you know? Yeah, I mean and then that [00:11:00] and my symptoms got worse when I started eating two and a half pounds of beef per day it was so it was like I knew my symptoms like holy crap what just happened who flipped the switch and then I started thinking about it.
[00:11:11] That's what put me on the trail of iron. I was like, I've been eating two and a half pounds of beef. The only thing that's changed is I have really upped my intake of beef. Yeah, you know I started eating that much red meat simply because then do shame in one of his underground steroid and look I forget which one he said look red meat is high in creatine B vitamins, etc.
[00:11:39] Etc. And is excellent for size and strength sure. So that was enough sent me going. I don't know. What did you read something similar or no? No. No, it just it just made sense to me to you. No more red meat. I. And plus I love it. I love the taste of it. Holy crap. I could eat it for breakfast lunch and dinner.
[00:11:56] Yeah, but so let me let me get to these two points real quick and then I'm going to turn [00:12:00] loose because I just want to get this message out there. So one there the the symptomatology of iron overload is staggering. It's staggering listeners. I'm telling you that iron is iron inside your cells.
[00:12:19] Imagine. What does it feel? Like if you have an iron shard in your finger, right? You got a splinter of iron at hurts, right? Every one of your cells has a little iron shard in it. When you have iron overload your tissue gets loaded with these iron shards. Okay. I mean, I'm no. I'm not being serious, but iron and tissue don't play well together whether it's a splinter in your finger or a molecule of iron in your cell and we need iron for blood absolutely but it's a love-hate relationship.
[00:12:53] I'm telling you. I'm I'm reading this research. I'm like, holy crap. It causes hypogonadism. [00:13:00] probably because it trying to protect the body because testosterone increases. The in the the absorption and storage of iron. Yeah. Okay. So the body coming on we got to shut down everything that's making us have so much iron.
[00:13:15] So let me shut off, you know, we're sick. We may not know it but we start shutting down. Yeah, and that's a great way to open the show because look, you know weightlifters. They like their red meat, you know, personally, I know tons of guys who eat red meat every day. So I guess the message here is sure, you know, eat your red me but they give blood every once in a while and be mindful of your iron levels because they matter absolutely so let's talk a little bit about training.
[00:13:46] Yeah, let's change it up a little bit. Right so everybody likes to switch up their training I do it instinctively. I continue to make gains. I am actually I've had some PRS in the gym for some of the movements that I've been focused [00:14:00] on and so I'm feeling like, you know, I need to switch it up and keep the challenge going is that stupid is switching up movements important.
[00:14:09] Oh can it be hurting? Well, it's more of a you know, how long have you been working on one particular movement and just as you know just as important. Are you still gaining? So the message here is sort of you know, you need to stick. With a particular movement for at least eight weeks to see if you can add small regular amounts right away to the bar.
[00:14:37] And if that's the case then my God, keep doing it. Even if you might be a little mentally board on a big Movement Like a squat or you know heavy compound press or pull. That's pure gold. The thing is many people. Give up on excellent movements after just let's say four weeks a month or so when they could have milked [00:15:00] him for ten or more weeks and gained a truckload of size and strength wrong with it.
[00:15:05] Now little sidebar on that the smaller the amount of weight you can use or add to the bar the longer you can progress the bigger jumps you try to make the faster you'll Plateau, you know switching up. I think it's necessary to also mention this the switching up things in terms of your entire program to frequently is going to hurt you and I mean hurt you really bad.
[00:15:36] You know, let's say you're on a. Charles Stanley just winning density training, you know my God properly with the proper frequency. You can train and gained eight ten twelve sometimes 16 weeks or more. So, please don't be one of these people that's always program hopping it's good to read but [00:16:00] sometimes it's bad to read too much because you start EDT and then you start reading about his neck.
[00:16:06] Great program called stack 10 and pretty soon. Your mind's wandering right and next thing, you know, you're on Stack Down stick to one for at least eight weeks and that will tell you whether it's worthwhile adding new movements. However can also be really good thing. Where and they can correct weak links in your classical barbell list.
[00:16:31] So let's say you're working on your box one after a month or toolbox wanting your sticking point will no longer be out of the hole, right? You're going to be real strong out of the hole instead. You're sticking points going to be halfway up. Which means. Seven of work and perhaps more speed work to get the barbell moving faster through the sticking point is with respect to the [00:17:00] you know, the heavy atoms that's going to help you grind through that sticking point and get the bar past it and boom then you lock out the next thing, you know, you've hit your you know, you fit your lift after working your abs hard and heavy for a few weeks.
[00:17:15] And I mean that you know, really. Not just putting him last every workout and 3 sets of 10 or what. Have you working hard and heavy you will see exactly what I'm talking about the king and the carry over to everything that you do from bodyweight work too heavy squatting and deadlifting will be readily apparent.
[00:17:38] so, yeah, it's. And it really does when you think about it how how people change so quickly. They think eight weeks is a long time. Yeah, it's not, you know, look at it in the context of a training lifetime my God eight weeks some of the best some of the most the best programs that I've [00:18:00] ever been on that have given me the most increases in size and strength.
[00:18:05] The first four weeks about too much happened the magic happened in between the 6 and 12 or 16 week period when my God, you know, all those little five-pound increases every week now, they start to add up, you know, 5,000 increases over a month that's 20 pounds right gained at the end of the month, which is substantial.
[00:18:31] But when you start racking up 40 60 80. You know, that's a big deal and there's a direct carry over into house. Not only how strong you are. But if the volume is appropriate how big you're going to be that the actual muscle growth and it specifically in that instance. I'm talking about EDT. You will see all kinds of magic in the first four weeks.
[00:18:56] You'll see huge amounts of magic from the eight week and [00:19:00] on. Really? I got to give Charles a tip of the Hat whatever you you've had a mom and whenever he talks I listen because he has fantastic training information and his program. Have a very high success rate of the general training population.
[00:19:23] You can't say that about every strength coach Charles you can though. Yeah. No, absolutely. I want to take a quick commercial break and when we come back, I'd like to talk about something when we talk about testosterone dosing. We never talk about the rate of clearance. It's a really important discussion.
[00:19:43] We'll have some fun with the stay tuned you're listening to the blueprint power. Welcome back, you know, Rob I had a thought I couldn't wait for the break to end. Now we're talking about switching up movements and all that sort of stuff. I mean, the reality is the ultimate blueprint is designed to keep [00:20:00] people from hitting plateaus, but not having them just switch up willy-nilly I mean it's designed to take people from point A to point Z.
[00:20:09] Continuously. Yeah, and I'm glad you brought that up because friendly reminder of the listening audience. We're in the closing days of offering the ultimate blueprint specifically to the sh all Arts. Excuse me, sh our audience now, you know a lot of people ask me with him. And what's the ultimate blueprint?
[00:20:32] Well, not only do you get the best of my best prior works. You also get new never-before-seen information in. Easily digested modules. So no stone is left unturned and you will start gaining Pronto for the very reason that you just mentioned. Okay as an example, right? I took a woman's 315 box squat recently the 505 [00:21:00] in less than five months with that info with with.
[00:21:04] 1/100 of what you get in the ultimate blueprint and that's not an exaggeration though over a hundred modules. 3:15 the 505 and five months. It's doubtful steroids could do that in for damn sure. No supplement is going to do it. So collectively this lifetime of training wisdom that I put together is worth about $2,500, but I'm letting it go for a one-time price of a tenth of that tenth of it and I'm throwing in a full year of the blueprint bullet.
[00:21:42] 440 totally free folks. This is the absolute no-brainer of the year, you know, if that offer doesn't appeal to you. I got a question if you're serious about what you're doing, so go to Coach Rob register.com, /sh [00:22:00] our ultimate for more information. The kind that can take your lifts from 315 to 505 in less than five months.
[00:22:13] Yep, and it's like I said it is that is literally those loading patterns that will do that if you increases like that or 1/100 of what you will learn. That's before the froebel point blueprint Bull and arrives in your inbox every month. It's just it's the best deal by far I've ever offered.
[00:22:39] Excellent. So I want I want to talk about I want to want to talk about something real quick because it's really I read an obscure study over a decade ago that showed 250 milligrams of testosterone shipping ate a week. In young and old men the old men will all over [00:23:00] 60 years old. I remember this and the young guys were, you know, probably in their 30s, I would imagine I don't remember and try to think what they did.
[00:23:11] So they what they did was they took Baseline testosterone levels from all the subjects and then they put them on testosterone sippy and aid for four weeks. I'm remembering this. To get everybody to the same point blood wise because that would shut down the young guys from producing their own testosterone as well as the older men and then they followed them for another 12 weeks and they took lab work and what they found out was that the older men ended up with a much higher elevation and blood testosterone levels given the same dosing.
[00:23:49] as the young men and. the. Summary of the study was that they assumed that. [00:24:00] They didn't say Evolution but it makes this makes sense from an evolutionary perspective and I believe this whole long up until this minute that as you age you tend to clear less testosterone and that is kind of a remedy for the natural decline of testosterone as men get older Evolution said, well, we're not making as much so let's keep more.
[00:24:19] So the liver would excrete less. And less daily testosterone. So you'd end up still with adequate testosterone level, even though the boys couldn't work as hard as they used to when they when you were young and I thought this is I thought this made a lot of sense. It was like makes perfect sense.
[00:24:35] That's really great. You know, this is like evolutionary science playing out in front of us. I don't think that's the case anymore. Yeah, well, you know what it takes a lot of guts to admit that well and so here's why because I did we did a show where I talk about my blood work and I'm only taking I'm I was only taking 50 milligrams of testosterone a day.
[00:24:58] With this preparation [00:25:00] that I'm using and theoretically that's 350 milligrams a week. and. It's definitely is releasing faster than sippy innate or anything like that. But there's no way that it would give me a 3,100 nanogram reading of testosterone. No way and so. The I got challenge some people I got it.
[00:25:26] I gotta eat couple to emails and I got one person on Facebook Messenger said the test has to be wrong. There's no way 350 milligrams a week is going to produce a 3100 test. And now I understand why my DHEA is high. My DHT levels are high my estradiol levels aren't terribly high but they're higher than what I would expect given the dose that I'm taking right?
[00:25:56] Well, my liver isn't clearing [00:26:00] androgens the way it should because of the eye my liver is actually slightly enlarged. And that's common in Iron overload because it causes terrible hepatic inflammation causes your liver to become inflammation inflamed. In fact, I've quadrupled my intake of live on Labs glutathione right here to help my liver and I'm eating probably for grapefruits a week There's a good study out there that shows that eating grapefruits can actually mitigate the.
[00:26:31] Oxidative stress and inflammatory damage to the liver produced by iron. Yeah, the of the relationship grapefruit liver and a lot of meds is well-established. So I don't doubt that at all question for you though. This 50 milligrams a day. Yeah, is that intramuscular or Sub-Q? No Sub-Q. Okay, and I think that's where maybe some of the confusion comes in.
[00:27:00] [00:26:59] When you tell someone looked up and using 300 mg of test a week and I'm seeing total test over 3,000. Nine times out of 10. I have to believe those people think you're shooting 300 milligrams intramuscularly once a week. Yeah. No. No, it's 50 milligrams a day Sub-Q. But even that that even at that, I mean I wouldn't expect to see that high and the fact that I wouldn't expect to see that high of testosterone level.
[00:27:32] Because because this is not a this is not a testosterone suspension. It's not just testosterone in Saline and it's hitting me all at once in one day. It has a tail. This is preparation. Yeah, that's that's really Food For Thought I think anybody on HRT or anybody using testosterone think about it, you're using a much lower total amount and you're getting much higher total test level.
[00:27:59] I [00:28:00] have to assume your free test is also High. Well, that was my free test was my total test was 700 something. Yeah. Oh, yeah, my total - free test my free test with my total test was 3100. My free test was 700 something. Yeah, right. So, you know listen free test is the number that matters everybody wants another total testosterone, but when you hear somebody's getting numbers like that and using a very small amount of.
[00:28:27] Understand it's probably not like most people are doing it once a week intramuscular. No. No, but also you need to understand the real message in this isn't that you should just start donating blood willy-nilly but you should absolutely add to your blood work get a pencil and write this down whenever you get blood work done have them test ferritin and TI BC which is total tissue.
[00:28:54] Iron levels that they can tell from the blood, right? Okay other Foods [00:29:00] other than red meat that will affect that number. Well effect that number. Yes effect iron. There's two different questions there like like if you take a lot of vitamin C ferritin goes up and iron doesn't necessarily go up. And see the problem with just looking at ferritin is exactly that the body can produce ferritin which is a carrier protein, but it doesn't need iron to produce it.
[00:29:25] Right the assumption is if you have this much ferritin, then there's a lot of iron in your blood and that's true too. But it also cannot it can be something different entirely. That's why they have to test TI BC which is their acronym for actual iron direct is called Direct. And and and that's what tells you how much iron you have not just how much ferritin and people need to stop paying attention to that and that's it.
[00:29:52] That's the last I'm going to say about it because it affects the thyroid expects the affects the brain it affects mitochondria. It affects [00:30:00] everything keeping your iron levels under control. I probably will increase your lifespan I predict. Okay. That's all I'm going to say. Yeah, that's great info.
[00:30:11] Thanks for sharing that real quick. Let's just move on to diagnosing the bench, press lock people like the bench and you want to talk about that? Yeah, right. So everybody and their brother loves the bench press and you know amongst the younger crowd. What do you bench? What do you bench? It's often used as a measure of how truly strong you are.
[00:30:33] You know, listen, it's not a bad movement per se but. It will car shoulder issues. If if you bench too heavy for too long for too many years and the wrong way but having said that most people want to hire benchpress. They just have a sticking point and. So the Crux of this is diagnosing where you're weak, but the sticking [00:31:00] point is and then what movement or movements will help in that regard.
[00:31:06] So if you have a sticking point, you can't lock the bar out. Number one. You should understand and know where the bar should be at lock out the easiest way to do that is to grab an empty bar. And set up on a free-standing Bunch hold the bar at arm's length Okay above your chest. Let's say and slowly move the bar in an arc from a point behind your head to a point over your stomach and keep you know going up and down through that range of motion until you reach a point where the bar feels almost weightless it is there that exactly.
[00:31:52] Where the bar should be at lockout and nine times out of ten when guys do this [00:32:00] the bar ends up in the position that is not where their current lockout is. So having said that what else can you do to help a lockout and it's very simple the best that I've seen is 3 close grip three or four board presses and extra tricep.
[00:32:21] You might however have a sticking point of the bottom. And in that case you would want to work wide grip bench presses and extra tricep work now one caveat when I say wide grip a lot of guys go way too wide all I'm talking about with respect to a wide bench press and all that's needed is to go one hand length out from your normal bench grip.
[00:32:50] With respect to floor presses. They are the equivalent of let's say a boxplot for the squat you are bringing it [00:33:00] down to a point where your elbows touch the ground you are pausing briefly and then pressing the bar to lock out. Why is that important? Same Principle as the box squat if you can move a really heavy.
[00:33:15] From a dead stop that you'll be able to power through that midpoint on your bench press you may also benefit from extra speed work. So once a week eight to ten sets of three repetitions on the bench with about 30 to 45 seconds between sets. What is that going to do again? You're going to move the bar as fast as humanly possible.
[00:33:44] That builds bar speed and remember Force equals mass times acceleration. Everybody's working on adding more weight to the bar. The problem is as the weight gets heavier. The bar gets lower. Nobody's [00:34:00] working. Rep on speed, you know speed with the barbell be smart. Work both mass and acceleration for greater force and finally folks, you know the bottom of the bench press I just talked about wide-grip presses and what the grip there should be and extra tricep work.
[00:34:24] So if you've been listening to all three sticking points top bottom and middle you'll note that after each. I recommended extra tricep work the triceps not the chest not the shoulders is the most important muscle group in bench pressing. It's a small muscle group, but the opportunities to increase its strength and size are greater than the other muscle groups in the bench press.
[00:34:55] They also recover faster right there smaller muscle group, [00:35:00] they will recover faster than the pecs that of the shoulders and consequently, you can train it more frequently. So there's your diagnostic diagnostic tools on the bench. And those are the movements to get it up. No. Whoa, what did I miss?
[00:35:20] To get it up. We're gonna take a quick commercial break. We'll be right back with more stay tuned.
[00:35:27] So I saw a funny ad the other day. I think it was on Instagram and it said.
[00:35:38] learn what to do in your 50s to build muscle. and I thought to myself. That's just dumb you do the same things that you did in your 20s and your 30s, right and your 40s you maybe you just do it a little smarter, but like there's no so, you know the idea [00:36:00] that that men can't build muscle. Once there a certain age is the silliest notion in the world.
[00:36:07] and the population thinks that the opportunity to transform the bodies as missed because they're 50 years old think about. Yeah, I know. I won't graduate if you thought that. Right. Yeah, I mean hell when I turned I was 39 years old when I discovered. Oh, I'm gonna have to start lifting weights.
[00:36:28] It's really the most remote and I'm not just saying this yours is the most remarkable story I've ever heard of a guy who roundabout at age 40 had this Revelation and then. What you been able to accomplish in this period of time with you know, correct me if I'm wrong, but you weren't into going to the gym couple days a week, you know up until age 40, right?
[00:36:58] I I wasn't [00:37:00] training at all up through age 40. I was running a business. I was raising children. I was like everybody else out there. Just trying to stay one step ahead of the day's tasks. That's it. Yeah, like I said, it's remarkable because usually when somebody is in their 40s 50s or even older it's very difficult to build good lifestyle habits, you know, you and I are accustomed to going to the gym at least several days a week then putting in a good solid effort.
[00:37:33] I know some people that were recently diagnosed with. Diabetes which was getting dramatically worse and now it's time to put up or shut up. You either take your doctor's advice seriously about training and diet or you're going to die and still there is a reluctance to get up and walk on a treadmill even though it's in [00:38:00] this person's home.
[00:38:01] It's it's not it's not a reluctance. It's not a reluctance. It is a disdain. Yeah, it's a hatred of it. It's you know, when you talk to people I see them all the time in the gym. We're about to see a bumper crop of them come January. Yep. These are people who have complete disdain and disgust for having to do the work that I have to even do this.
[00:38:24] I can't believe I have to do this. You know, what? This we don't have a plague to take eight million people. We have a slow erosion of the heard today through chronic disease. That's what we have. Yeah, and it brings up the brings up another good point what you know, what you do in your teens 20s and 30s and even the of course the decades after that but crucially in those years.
[00:38:53] What are the things? Better going to give you the body you want for life. Well number one as I've told [00:39:00] every young adult male that'll listen between the ages of 15 and 25. Don't worry about seeing your abs. Bill is much muscle size and power and eat your lungs out try to put as much muscle on as you can because during those ages it's possible to put on 10 15 20 pounds a year.
[00:39:27] Okay of muscle or mostly muscle. That's not happening in your 40s. Okay for your 50s or certainly gets worse as the years go by I didn't say it was impossible. It just it's exceedingly difficult now. The thirties I also tell people Everyone that will listen this what you do in your 30s is crucial to how you're going to look feel and perform pretty much for the rest of your life.
[00:39:58] And here's why. [00:40:00] being in shape in your teens and twenties. It's really not that difficult, right? You don't have a lot of Demands on your time. You can go to the gym. You have a lot of energy you feel good if you get hurt you heal quickly, etc, etc. Once you're out of those years and your 30s is one of its really crunch time because if you're good about continuing to go to the gym and try to get a little bit stronger and A Little Bit Stronger.
[00:40:34] Around age 40 when some bad things start happening to people it's a relatively easy course correction. You're in the habit of going to the gym. You're in the habit of eating whole shopping preparing and eating healthy food. The person that goes for a decade that that particular decade the 30.
[00:40:59] Without [00:41:00] going to the gym without eating well without educating themselves with they wake up at age 40 or 45 and they're 20 30 or 50 pounds overweight. It is exceedingly difficult for them to just change their lifestyle totally and get going to the gym and guess what the body remembers in terms of body weight and body composition.
[00:41:27] Now that it's been that way for a solid 10 years. It's going to remember you normal to the body is going to be 20 30 or 50 pounds overweight and getting it to change is more difficult. So in summary. In your teens and twenties do as much as you can to put on as much muscle as you can and your 30s continue with that maybe not with the heavy eating still but strive to get stronger and be consistent in your gym visits and [00:42:00] then that way from 40 on up.
[00:42:02] It takes a modicum of training to maintain the muscle that you built when you were younger. And yes, you can get stronger. No, I'm not going to tell you you can gain 20 pounds of muscle in a year, but that's why you do it as I suggest h40 and up. You're going to have less time and energy. I didn't say no time and energy but less time and energy, but fortunately for you, if you did all the right things earlier, you're going to have a killer body and it's not going to be hard to maintain it.
[00:42:37] Hello. I know you did things a little differently call, but that's honestly how I see it for people that are in the iron game. The thirties are crucial. I so I was motivated to save my own life. So the impetus is a little different and the effort put forth was different. Yeah, you know, I felt that I had an opportunity to save my own [00:43:00] life.
[00:43:00] I didn't want to die and look it led to the demise of my marriage. Yes, but you're alive. No, I know. Oh no, I wouldn't change anything. I wouldn't change anything, but I had to become so militant about saving my own life that I couldn't care what other people thought about what time I went to sleep or the fact that you know, my ex-wife used to complain that I went to sleep too early.
[00:43:26] I choose to complain that and and her defense, you know, we were raising children and but I want the things to change. I wanted the kids to go to sleep earlier because I wanted to go to sleep earlier and I couldn't get him. You know, I feel like if she would have if she would have gone along with that if everybody would have embraced this new Journey.
[00:43:44] It would have been cool right but because they didn't I wasn't going to cave in because it meant I was going to die soon. Yep, so, you know I had my earplugs in and had my eye covers on and I went to sleep at nine o'clock and [00:44:00] you know, the kids were staying up for another hour. It was a school night and you know, they were old enough to put themselves to sleep.
[00:44:06] So it was okay. Yeah, no it really you have to be militant. If you if you want to make those kind of games in 50 you can do it but it's got to be you got to say this is the most important thing to me right? There will be sacrifices. Yes. Big and that's the thing that you have when you're young.
[00:44:28] Right, you got an apartment you live by yourself. You don't your life isn't already laid out where you've got all these things and people and plates in the air. You know, I remember when I was young, you know just have enough money to put gas in my motorcycle was all I needed to worry about. Yeah, right exactly.
[00:44:46] You weren't you weren't, you know working 60 hours a week, right? So, right. Even though the mortgage or a family family obligations and you know, it's just it's [00:45:00] amazing. So that's what I see that youth has is time to time to feed a wake up and be selfish and and eat your meals and go to sleep on time and train maybe go to the gym twice, you know, if I have the time I go to the gym twice a day.
[00:45:14] Absolutely. Yep, it feels so good. Why wouldn't I you know training in your youth as a lot like. The younger you start the better off. She'll that's brilliant. That's the God's honest truth. That's brilliant. Yeah. Yeah. I let's do this. Let's take a last commercial break when we come back. Let's talk about our favorite old school supplements.
[00:45:36] And if we have we'll talk about we also want to talk about your heart rhythm issue that you revealed on the show just a little while ago and I think you and I I think I'm going to help you connect some dots and you're going to change things. How do you like that? I hope so. Thank you. I stay tuned.
[00:45:50] We'll be right back. Welcome back. It's the holidays and everybody wants gifts. And what better gift [00:46:00] is there than to give somebody the gift of War muscle and that could be supplements and people want to know what our favorite old school supplements are I think people going to be surprised by mine, but are yours so Oliva my top three.
[00:46:15] Number one on the list has to be liver temp desiccated liver. Yeah, you're right about that man. I got to get some more. I just thought I just had a nice email exchange. I forget his name my apologies on this but he's one of my subscribers and he says. Hey Ru liver temps creatine and something else I said.
[00:46:37] Okay, what do you get out of those? And he said the creatine and I don't get much of of the third one, but I sort of got a lot of but boy to those liver cabs work for me. Yeah, and specifically he was talking about. The stamina I have in the gym is unreal and you know what that squares up perfectly [00:47:00] with the studies the US Army not a supplement company did in the 1950s on liver temp with rats, right the swim test you swim to you're exhausted.
[00:47:12] Well the rats that didn't get. Exhausted themselves and drown pretty quickly the rap that did get it. They had to stop the experiment. I'd like the three hour markers something because they were still swimming. You know the one that did get the stuff gas down at like 15 minutes. Some lips are so that that would be number one on my list number two would be like if in granules rest of them lack of it.
[00:47:41] However, you say it. All right, we'll talk about these in the education of a bodybuilder and if you never use them if you work up to two tablespoons a day. You're going to notice some nice benefits and those benefits include much Fuller muscles a [00:48:00] definite uptick in strength of the gym. Nothing dramatic, but it's there no question about it and your blood work looks great, you know in addition.
[00:48:14] This helps bring down cortisol levels naturally because one of the phospholipids in it is possible that little searing and we all know what the research says on that. So it's an excellent source of that and the just a ton of other stuff and it's cheap as dirt. You can get a canister of fern like a sand granules month supply for like six or seven bucks.
[00:48:42] Right, it's hard to go wrong. And then finally I saved the best one for last boy. Do I miss transdermal for interesting done for dial for those unfamiliar was one enzymatic step away [00:49:00] from conversion to testosterone but more importantly for dial I believe. Was active even without conversion it's naturally present in your body just like testosterone and it does all the same things what I was up for a tea.
[00:49:20] I was happy. I had energy I felt great. I mean I really did and in retrospect it makes all the sense in the world because I think come upon for Ed until I was age. 36 37 so there I am right by desperate hormone levels are sagging along comes for dial and there was no surprise. I felt on top of the world.
[00:49:49] So those are the three that I miss the most boy. Do I wish to conceal gift for dial? Yeah. I remember to I like. I [00:50:00] like it. What are your did you use the transdermal or did you use something? You know, I used oral on those. I was using transdermal with some anabolics, but not oh, no, that's not true.
[00:50:12] I did make a transdermal and wrote Ryan. What's the one the the yeah. Yeah six Ox. Oh, yeah. And here were using but Flo-Jo right now. Yep. Yep. Yep. Yep. Yep. I remember that. I remember you on the board. You were like, mr. Flo-Jo. I was the guy for compounding transdermal whatever you want the trend ballon whenever you wanted.
[00:50:38] Wow, well, The good old days, right? Yes. It was a good old days. I don't really have a favorite supplement stack. I'm thinking about what I take daily. I absolutely would not go without melatonin. Really? Yeah that well, you know, what based on what it does? [00:51:00] I can't blame you. I mean since I've been tracking my sleep melatonin has a profound effect on my ability to get into REM sleep later in the night and deep sleep early in the night.
[00:51:11] You know what you're using. I actually don't use the same amount day in and day out and I think that's why it works so well for me. Yeah, but I might go to doses six milligrams. My go-to doses six milligrams, but I'll do as much as 30 milligrams some nights, right? Right and I take it very early and much earlier.
[00:51:40] I take it for at least an hour to 45 minutes before bedtime. When I do the higher dose, do you wake up later? And you know, I wish I could say I did I don't sleep past like 5:30 in the morning of the rule is don't. But you but you get really good deep REM [00:52:00] sleep on it. Since I've been tracking, yep, yes, I get when I get a good night sleep.
[00:52:09] I got an hour and 40 hour 50 sometimes two hours of REM. I get an equal amount of deep sleep as well. That's good. That's so the Deep Sleep is repairing the body and the REM sleep is repairing the brain and so generally most people have far less REM sleep early in the night because everybody focuses on fixing itself.
[00:52:31] Yeah, and then the energy is left over for the brain to do its thing and a lot of that REM sleep is memory consolidation. The memories of today is stored. Right, you know the files you took out today a put back away. That's a really good way of thinking about it deep sleep prepares the body REM sleep repairs the bright.
[00:52:53] I can't take credit for that observation. That's actually Ron pain as observation. But it but it [00:53:00] is that's exactly what happens. I mean, he's read a lot about. Yeah, because I was busy it was bizarre when I first started track of my sleep. I was like, why does my REM sleep only happen after 2 a.m.
[00:53:09] In the morning is that's it my messed up and then I found out know that most people have less REM. They may have one occurrence of rain before 2 a.m. But that's when they get all their deep sleep and that's physically reparative data. REM sleep is more Disk Management defragging your hard drive and putting stuff away.
[00:53:31] And that's why people who have REM sleep. Like people who sleep with they take benzos to sleep. They develop memory problems you and I have talked about this so many times. Well, that's because of you take benzos for sleep. You don't get any REM so that the front so everything is always out on the desk.
[00:53:49] It's scattered. Nothing is put away in filed like it was supposed to be if the Amnesia yeah, those things are how they can [00:54:00] ethically and legally sell those. Is just beyond me their own studies the rat studies of they did. Yeah, it was all fibers in the pill that was clear from the get-go. It's not like they discovered this later in testing or they discovered it after you know, it got on the market and people started having memory problems.
[00:54:23] Come on. Well alcohol shortens REM sleep. I've noticed if I drink alcohol late in the. Yeah, and I go to sleep. I noticed less REM. Yep, like let a lot less like maybe instead of hour and 50 minutes, maybe just 45 minutes or you know, 30 minutes of Rim Yeah, and that's where that memory. You know why?
[00:54:44] I can't remember what I did last night, you know when you get really drunk or benzos are it's so bad. I couldn't remember where I parked my now benzos horrible. They they wanted a date. You just go into deep sleep all night long. There's no rim. [00:55:00] That's why when people come off of benzos for sleep.
[00:55:04] They have such a hard time because they have they have scary dreams. They have vivid dreams. They wake up in the middle of night with panic attacks. They can't sleep. It's because they the REM they're not used to REM sleep anymore. The body just freaks out at it. Right? They that's what REM sleep disorder precipitates that they these people can't sleep at all then terrible.
[00:55:26] Sad listen real quick. Let's talk about. The heart for a second. Yeah. Sure. So you you also have an afib and you're thinking that it has something to do with breathing and breathing absolutely plays a role in heart rate speeding up and slowing down. Well, I see I don't know if a rhythm is the correct term.
[00:55:46] So so what I've noticed is this like last week. I would have liked a little flutter. It was just flutter. Was it a flutter or was it a kaboosh like didn't like was there a long [00:56:00] pause and then boosh or was it literally a little flutter like you felt like a little what was that? Yeah exactly. What?
[00:56:07] Okay, right. So it didn't speed up and stay that way it didn't like stop and then whoosh it was just this little flutter and so. You know when this comes up out of nowhere, I've obviously right concerning. Well it lasted two days after that. It seemed to resolve how frequently did it happen for those two days.
[00:56:31] You know if the great question I tried climbing it I say what are we did it happened? So didn't go on continuously, but it happened maybe 20 times in the day. Yes, exactly. And and I was trying to figure out what the hell it was and at the opening of the show opening you mentioned how breathing can affect heart rate.
[00:56:51] Well for whatever reason I've developed this odd breathing pattern that people have mentioned it to me. Like I went to see my mother [00:57:00] the other day. Who would I don't see all that often, but she said. Is there something you're not telling me I said, what are you talking about? She said your health I said, why do you ask she said you're breathing funny?
[00:57:13] What what did you ask him to describe how you were breathing? I have a let's see. Are you breathing shallow all of a sudden? No, I'll take a breath in and then instead of like one slow exhale. It'll be a series of exhale stop. Exhale stop and you don't notice it right so sounds to me like you're that's like it's to me that sounds like tension could be could be I'm working really hard in my Jujitsu instructor noticed that too.
[00:57:49] He said you need to work on your breathing and said, what are you talking about? He said you're not breathing. He says you need to breathe in holding your breath. Yeah, but you're holding your breath and then letting some out and [00:58:00] then holding it for little while longer and letting some more out.
[00:58:02] That's what you sound like you're doing. Yes, so so it sounds like you're very you're under a lot of stress your people hold their breath. That could be one reason. I wanted to do you ever feel faint never so and the flutter is gone. So that could have been some transient thing because of electrolyte imbalances.
[00:58:20] We don't know what that is at this point. Well, whatever it is, you know, I'm glad it's gone, but would you said about breathing really made all the sense in the world to me? Yeah, you breathing affects your heart rate and vice versa. So let me ask you a dumb question. Yeah, when you look at your fingernails, do you know what fingernail clubbing is?
[00:58:41] No, I do not if your fingernail start to get round like when they come out of the finger and then they kind of Bulge up a little bit then they swoop that down instead of being flat. Oh, no, I don't have that. Okay. Okay. Just just asking some random questions. That's all looking at, you [00:59:00] know, so you should get one of those pulse oxygen testers and make sure your oxygen levels are staying High make sure that you're not holding your breath in response to is trying to manage oxygen.
[00:59:11] Yeah, that's a good point. We're good, but it sounds to me like you're very stressed out. That's what it sounds like to me. I don't know. I don't feel I don't think I am but maybe you're right. Who knows? Well, I can't tell you this that one of the Hallmarks God. There's so many Hallmarks of iron overload.
[00:59:27] But one of the Hallmarks of iron overload, is that heart rhythm changes and I predict we're going to find out that a lot of the afib in the population. You know, everybody's got a fib today, right? I I'm starting to wonder if it doesn't have a role to play if iron overload isn't playing a role.
[00:59:45] Yeah, it's quite possible because I can track back to when my heart beat changed. And I had already been eating a pound of red meat a day for three years right and then it got worse. [01:00:00] And I was upping my meat intake. Yeah, so I'm not saying that you should look but I think everybody that's listening should absolutely get ferritin and T IBC direct iron test and try to keep it in a manageable range where you don't become anemic, right?
[01:00:18] But you're not carrying around more iron than you need. Yeah, so I have an interesting anecdote. Okay. About my 30-year High School really want to do that now? Yes. Yeah, let's do it. Yeah. Okay. So, you know the as listeners though, there was a time in my life when I went through a very very difficult time.
[01:00:43] I lost my job. I got divorced. I almost died from rhabdo and there were things beyond that. I can't talk about on there that. I'm honestly surprised I wasn't put in [01:01:00] an institution. Okay, but suffice it to say I thought my life was over. I really did and. what I didn't know and this is where everyone out there with depression or anxiety what I didn't know is that if you just hang in there.
[01:01:21] Things will get better and in some cases dramatically better. So this past Saturday, I had a 30-year High School reunions, and I have to tell you. I brought my wife with me. I walked into and out of that feeling like I was the luckiest guy in the world. You got to see all these people. Yes, and here's a good example.
[01:01:53] So when one room we ate dinner and after dinner, they had a live band playing [01:02:00] it soon as dinner and this band was good as soon as dinner was over though 95% of those people and they were mostly men who didn't bring their wives for a reason. 95% of those people went straight to the bar and stayed there.
[01:02:22] Nobody it's the you know to listen to Live then or just talk to each other. What does that say about people and and why they go to these things. They're going to drink and some of them drink heavily to feel better or forget about their problems. And I got to tell you. I have no desire to drink. I really don't I don't think it's the end of the world if you do drink responsibly, but a lot of people have out problems with alcohol the gist of this [01:03:00] conversation though and the message to anybody was depression that's hurting right now.
[01:03:07] It's I know it feels like your life is over and everything screwed up and nothing will ever get better. I promise you. I promise you. Better days are coming and there are days coming where you will feel just like me the luckiest guy in the world. And in fact Carl you were one of the people that told me.
[01:03:36] I want you to imagine yourself in 5 years in a million-dollar house in the you know, the nicest part of town with. Wonderful woman and enough money and yada yada and I didn't believe a word of what you were saying, huh? It's hard to believe when you're in that hole. I was there. I know God terrible.
[01:03:58] It's terrible. But [01:04:00] as I told a good friend who was hurting but called me yesterday. Thank you. There is there for one more day and keep hanging in there because although it will feel like nothing ever good is going to happen. It is trust me and usually. It's there's a special person waiting for you.
[01:04:26] That is going to be shaped Just Like You Are by all these Life Experiences. To appreciate you even more and you will appreciate her even more that had you not gone through all that crap. So, you know, I've been there. I know what it's like to be depressed like know what it's like to have anxiety. I know what it's like to feel like your life is over.
[01:04:57] It's not that's not the truth. [01:05:00] That's not real. Hang in there for one more day. And you know, what if you're really hurting call me eight six zero seven five three zero three seven three, I will talk to anybody anybody who's hurting like that because I'm the guy that didn't believe it. Yep. I sit here today feeling like I'm the luckiest guy in the world.
[01:05:27] That's wonderful. That's wonderful. Yeah, I think that's it for today's show. I think we got it. I don't think we can outdo that I think that's that's the close of the show right there. Yeah, man, it's really something to look back and think about what you were one of those people and I thank you for giving me that.
[01:05:47] All I did was pass on to you what somebody passed on to me when I was going through all that crap with my divorce and right. You know, somebody told me the same thing. My friend out for Santa said dude, just wait because just wait five years [01:06:00] you're looking to look back at this and you realize that this is the greatest thing that could have happened.
[01:06:03] He who knows the truth. Yeah. Exactly. Yeah. My sister used to have a saying when I was going through my divorce my sister used to say to me just wait for the end of the movie. Wait for the end of the movie. Yeah, like in other words you're in the middle of this movie right now, but there's when the end comes it's going to be good just cheats enemy.
[01:06:23] Just wait for the end of the movie. Yeah, that's brilliant. I love that. I look. That's it for today. Thank you very much. Coach. Rob register.com is the place to go if you want to get stronger and want to interact with the decent human being who's all about making you stronger and that's it for today's show.
[01:06:42] Hope you got something good out of it will see you tomorrow with more superhuman radio. Thank you.
{/spoiler}
