Coach Rob Regish – Shannan Yorton Penna

Come join the fun. Post your questions live on FB and YT. No question is off topic. Training, nutrition, supplementation, drugs and more. PLUS The one thing I miss most about thanksgiving is the stuffing. Maybe you call it dressing. Either way if you're low-carb or keto it's just not an option any longer. That is till now. Here are two recipes that will allow you to love turkey stuffing again while keeping you in your diet-lane. Get all of these recipes at http://shrnetwork.biz/cookingwithshannan today.

Some questions answered on today's show

Lars Thornholm in Sweden

I follow the Anabolic Diet with keto sunday to friday afternoon. Then refill the carbs fri evening and the whole saturday. But I have a problem ?. Eating carbs make me feel sick and tired and the carb source doesn't matter. Tried coca-cola,maltodextrin, fruit, rice, oatmeal, potatoes,sweet potatoes and much more. Always the same result ☹️. I feel like shit ?. Why is that and can you give me a solution to the problem. Eating keto makes me feel great but I like to have the benefits from the carb loading.

Aaron Van Cleff

I want to ask you about supplements you keep coming back to. What I mean is that I'll use something for awhile, get good results then try something new. But I always come back to certain products.

Can you tell me what those products are for you??

Randy Hales

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 aging. Can you tell me what to use?

Are antioxidants the strongest defense against disease?

Robert Heenan

What's your opinion on how many loading patterns you can run back to back? I've done really well on 2 that I tried, but came up short on 2 of them too.

How many can you run, without burning out?

Ricky Brown

I just turned 40 and need to make some changes. What's the best way to lose weight, without losing a lot of strength? My bench drops like a rock whenever I lose weight..

BP TIP OF THE DAY: THE CONSEQUENCES OF WILLFUL IGNORANCE...

[5:30] Problem with anabolic diet carb refeeds: I feel horrible from the reload.

• Rob recommends DNA testing for fat/ carb oxidation, potential food allergies, and intolerances.
• In general, big, carb-based meals make you weak and foggy headed.
• Consume the carbs within the 90 minute window post workout (if you are depleted).
• Shorter refeed windows seem to work better in most individuals.\
• 1-2 g of tyrosine 30 minutes before the refeed.

[14:35] What are the supplements that rob always ends up coming back to?

• Ecdy
• EAA’s
• Most of the staples that Rob uses are in synthagen.
• GABA or glycine.
• Melatonin
• Curcumin, rhodiola, ashwaghanda

[21:36] Which antioxidants should I use for healthy aging?

• C 3 g/day.
• Natural Vitamin E.
• ALA 300-600 mg/day.
• Curcumin
• Gingerols
• Canstaxanthin
• NAC
• Vitamin D.
• Taking high amounts of antioxidants can cause them to have a pro oxidant effect.

[35:30] How many loading patterns can be ran without burning out?

• It depends on: stress, nutrition, and sleep.
• 2-3 patterns in a row are realistic expectations.
• 80% of 1 RM 5x5 is heavy enough to keep 90% of your strength without burning out your CNS.

[42:26] What is the best way to lose weight and keep strength at the age of 40?

• You don’t need to benchpress unless you powerlift.
• Squats and deadlifts can still be beneficial.
• Weighted chins and weighted dips are great movements to use.
• Pullovers are an excellent movement.
• Handstand pushups are also great if you have the skill.

[52:30] Tip of the day: The consequences of willful ignorance.

[1:07:20] Shannon Penna’s recipe’s for low carb bread and stuffing.