[00:00:00] Hey, welcome back to another episode of superhuman radio. Today is Tuesday, which means I'm going to be joined by my co-host coach Rodriguez in just a moment. I just realized I forgot to put his theme music in I've done this. This is the second time. I've done this. It's because of my eye, I can't see I can't think the antibiotics they have me on are really affecting me.

[00:00:56] They make me dizzy. I'm taking Vancomycin eye drops getting [00:01:00] right to my brain. Anybody who's ever used Vancomycin infusion or intravenous knows what I'm talking about. It's nasty nasty stuff and it is a. Me but let's go ahead and bring Rob right into the discussion here. Sorry about that coach.

[00:01:15] That's okay. I'm actually starting to get used to it. Did I do that last time too? Yeah, it's all good. It's all good. Do you think anyway so before we get started? I have to tell a pirate joke because of my eye patch. You ready? Yeah, and then we'll talk about more serious stuff. Your pirate walks into a bar and he's got a steering wheel in his pants.

[00:01:43] Bartender says, you know, you've got a steering wheel in your pants and the pirate says are it's driving me nuts. Okay for a clean joke that isn't that right, right and it's a pirate joke since I'm a pirate [00:02:00] so you have an announcement to make and then we're going to roll right into the show. Yeah, I want to give a shout out to Al Reves and anyone else that's supported my friend Doug and his family in the very difficult time.

[00:02:14] I graduated high school with Doug. We trained together. We spoke every day.  He went to bed last Wednesday night and didn't wake up.  He was about as solid a human being as you could possibly imagine. So what I'm asking is this if you've gotten anything out of this show over the years I would ask that you please visit my Facebook page and support his GoFundMe account.

[00:02:44] He leaves behind a wife and four tiny children two sets of twins ages 3 and 4. So please visit Facebook forward slash. Rob dot reddish re G is H. [00:03:00] And support these folks during a very trying time.  It would mean a lot to me. Al Reves is a solid dude. He bought a case of Thrive and had it shipped to Sweden so that he could take it back to the UK with him and he loves it.

[00:03:19] He loves it. In fact, I put his picture on his testimonial up on Thrive protein that. Oh, that's fantastic. I'll sit you use me and he's a great guy. Well, not only that but I mean you did you see he's in amazing shape. I think he's in his 40s now. Yeah, he's in amazing shape. But I mean, he's in contest ready condition.

[00:03:39] He and I know he competes. Well, yes, some of these guys are real specimens. I should be listening to them instead of the other way around. That's fine. We have a question from Rob Owens. He says I'm a 50 year old Brazilian jiu-jitsu practitioner. What supplements would you recommend?  [00:04:00] Yeah, that's a really interesting question.

[00:04:02] Right? So we're kind of in the same boat. I'm almost age 50. I've been taking Jiu-Jitsu for two-and-a-half years and I'm assuming he also trains with weights. So the question becomes what is most beneficial from a supplement standpoint? For jiu jitsu and I would tell you first and foremost.  Focus on those agents for Recovery because The Balancing Act between the weight room workouts and Jiu-Jitsu is I've never seen anything else like it they're both very intense activities.

[00:04:43] Weight training is a little more control than Jiu-Jitsu but suffice it to say you burning the candle at both ends there. So there are a number of things from a supplement perspective that can help the very first of which is essential amino acids flooding your body with the central [00:05:00] aminos during training and during Jiu-Jitsu is about the best idea that I can give you to accelerate recovery.

[00:05:07] The other thing that shows up real fast is this. Everyone has a gas tank.  And the more power you use the faster that gas tank goes down the heavier. You are relative to you know pound-for-pound strong. The faster that gas tank goes down. So it pays to steer clear of something like say creatine monohydrate because all the extra water that it brings on instead something like kre alkalyn or creatine hydrochloride would be.

[00:05:47] Very beneficial because they bring all of the benefits of creatine without the water. I won't get into the creatine Wars but suffice it to say they're both much more efficient forms [00:06:00] of creatine monohydrate 500 milligrams of Korea alkalyn is equivalent to 5 grams of straight creatine. Um, so there would be some other suggestions I would also tell you beta alanine is a he it's a winner.

[00:06:15] It's just it's very simple. It works in the real world. It works in the studies. If you're looking for a One-Stop shopping solution without the creatine. It's all about Santa Jim and I know it's my product and you know people think I'm pimping it for that but. When recoveries the name of the game, that is the product additional thoughts.

[00:06:42] Jiu Jitsu takes a lot of energy as does weight training but Jiu-Jitsu in particular Taps all three different Energy Systems ATP lactic acid in VO2 max and there something like. If x is [00:07:00] karbolyn is going to really really help you out. I like that product a lot Loma High molecular weight modified starches short medium and long they're tailored from corn.

[00:07:14] Potato and rice and yes, you will feel the difference immediately the final product that when I would steer you to is cordyceps. Anissa switch is a mushroom or more more pointedly the fungus that grows on a mushroom, then they're the product in that category that I like is cordage in five. You will notice a little bit of a bump in VO2 max and every little bit helps.

[00:07:42] So I hope those suggestions are helpful. It's a tougher a you know, it's a tough thing to balance weight training in Jiu-Jitsu so I know exactly where he's at and that's personally what I use to so, the only thing I would add to that is I would add [00:08:00] a product that I've fallen in love with and that is a product called qualia Mind quality of mind is.

[00:08:09] Probably the single most expensive blend of nootropic agents in a single product that actually works. And the reason I say this is because you don't have an unlimited amount of neurotransmitters in your brain and fatigue starts in the brain. So if you're training some days twice a day because you're doing BJJ in the evening you're doing weight training in the morning or vice versa.

[00:08:35] You're going to get. Seriously depleted in neurotransmitters that's going to present itself as fatigue and you'll know it's fatigue because you'll start to procrastinate like little things like at work like you got to do something be like, I'm just gonna wait till tomorrow procrastination is not a habit.

[00:08:55] It's a it's a it's a it's a feedback loop. Your brain is telling you [00:09:00] we need to conserve because you could run out of neurotransmitters like trying to run away from a car which is going to be important more important than doing this task. So if you're doing two-a-days you're doing BJJ you're training hard in the gym, and you're starting to notice.

[00:09:15] That you know at work you just feel like oh man. I can't believe her try quality of mind because it back loads all these neurotransmitters that build choline dopamine norepinephrine and it only has 10 milligrams of caffeine per capsule. And while the recommended dose is seven caps. Excuse me. I'm finding three is all you need.

[00:09:39] Well, it's really great stuff. And they're our sponsor now so I can promote them. Openly if you go to if you go to neural hacker.com neur OHA cker.com and use the code. Shr, you'll say 15 percent off your order, excuse me, and [00:10:00] they have a subscription program where you can save 5500 50% off. I got to tell you I was complaining to you about.

[00:10:09] The Vancomycin making me dizzy. I don't know what I would do if it wasn't for quality of mind right now. I wouldn't be able to do my show because I just take three caps before my training today and I took another to cap before the show and I can do my show if it wasn't for that. I literally got here and sat in my car and thought I wonder if I could catch a nap for 20 minutes.

[00:10:31] Yeah, you know their products is nice breath of fresh air given all of the Pre-Workout over-caffeinated pre-workouts. This stuff is legit, you know, there's a lot of quote-unquote over-the-counter nootropics out there that people take and they go they don't they go on, you know, I don't really see a difference this stuff is legit and I tell you it's worth giving it a try as a pre-workout.

[00:10:52] You don't have to use a lot you can get you can actually dial in your own dose in my humble opinion. That's awesome. The next question [00:11:00] question comes from Jason Lulu.  He says I'm currently on a 410 schedule at work for hours for to 10 hours a day a week. I can way I'm having trouble reading this.

[00:11:15] Hold on a second.

[00:11:18] For 210 schedule at work. 10 hours a day at work in light of last week's conversation about trying to balance life and health and family and all not letting the gym be all-consuming. Is it possible to make an effective protocol to not be in the gym the for work days and make gains on the three day and weekend.

[00:11:46] Yeah, I think so. Yeah, me too. The unequivocal answer to your question is yes, and I absolutely love these questions because it forces you to thick right we have three days [00:12:00] within which to stimulate muscle gains.  To my mind the first thing that came to my mind was this full body workouts, right?

[00:12:11] The first day let's call it. I'll say it's Monday Tuesday Wednesday on Monday. I would start your workout with something like trap bar deadlifts working up to the heaviest set between 3 5 or 7 reps on those days where you you know, you're feeling good and you're well-rested. Go for a heavy triple if you're not or if you're really dragging, you know, you'll have a.

[00:12:37] Workout for fives or seven so you have three different ways to make progress and importantly that movement Works more total muscle mass than almost any other and the knock-on effect. The the rest of your muscle groups get as the workout goes on is tremendous. So I would start [00:13:00] with that after those dead lips are done.

[00:13:03] I would superset let's call it dips and chins. I would do five sets resting two minutes in between sets the deadlifts, you know, you're resting 3 5 maybe even 10 minutes in between but now we're going to pick up the pace a little bit at the end of those five sets. You simply tally up. The number of reps the next time you perform that work out.

[00:13:28] You will just simply shoot for more repetitions and you'll get them if you're managing recovery properly. After that, I would entertain ladders and so as an example, you could perform seated cable rows and the decline bench, press the ladders in particular that I'm thinking about our 10 7 5 and 3 reps.

[00:13:55] So as an example you perform your seated cable rows and then [00:14:00] your decline bench presses. You would rest anywhere. Ben 10 and 30 seconds and then you would do the second set shooting for 7 reps 10 to 30 seconds. The next step down to 5 reps and then two three and so forth ten to thirty seconds after that you begin your second letter of 10 7 5 3 and the goal is to complete three ladders at which point you will have done 45 repetitions.

[00:14:30] It is a really slick sneaky way to get enough volume into your workout to. Hypertrophy if you still have gas after that you can do smaller muscle group groups biceps triceps, but I think you'll find that that's pretty taxing and you're really moving on ladders. Okay. So the workout as it goes on the pace picks up pretty dramatically, but you still get the benefit of that heavy strength work [00:15:00] on Tuesday.

[00:15:01] I would not touch the weight but instead perform high in some form of high intensity interval training ideally on an empty stomach that can be sprinting and jogging that can be of the treadmill look can be the stationary bike could be an outdoor bike. High intensity interval at this point. There's no question that it's Superior.

[00:15:26] Now, you will not be able to do that and top yourself every time though for the simple reason that it is a high intensity activity. So occasionally to give your body and mind to break do a low-intensity steady state session. Just walk for 30 minutes.  Wednesday we're going to go back to a full body workout, but.

[00:15:50] Because your Force production is going to be down right delayed onset muscle soreness is going to be peaking for most people we're going to have a [00:16:00] light day, but there's a purpose to that lightness. And that is this speed. We're going to perform speed work. So as an example you'd start with

[00:16:11] Sumo deadlift. 10 to 12 sets of two reps with only 30 seconds in between sets you then performed the bench, press 8 to 10 sets of three repetitions 30 to 45 seconds in between sets and then they slightly below parallel box squat 10 to 12 sets of two reps. 30 to 45 seconds in between at this point, you are really going to be huffing and puffing but you will have maximized the acceleration part of the force equals mass times acceleration equation.

[00:16:47] Most people are just trying to add more mass to the bar with this workout. You'll be doing both to finish that work out. I would suggest. An ab exercise either [00:17:00] working up to two sets of 20 hanging leg raises or you can alternate that withstanding the standing cable crunch. You simply grab a pulley from behind your head facing out of a lat pulldown machine and you crunch forward.

[00:17:18] I like two sets very heavy weight 3 to 5 3 to 5 reps. And if you think about it, you know, you do a lot of your lifting standing upright squats deadlifts, you know, your ab work should be the same the low reps and the high weight is simply due to the fact that it's you know, it takes you between two and three seconds.

[00:17:40] To grind through a heavy lift if it's any if it goes any longer than that the bars going to stall so keep those abs strong if you still have gas you can do other muscle groups like shoulders, but that's how I would tackle three days. You're going to have a lot of muscle a lot of strength a lot of speed and the [00:18:00] conditioning is off the charts.

[00:18:03] A lot of the exercises are short rest intervals the very very efficient. So I appreciate your question. I loved it because it forces me thing to write to get creative. But that's how I would approach things. Well and you don't have to be somebody who's working a jamup worksheet other girl. Can you not hear me?

[00:18:24] Can you not hear me? Hello? I'm talking I don't know what happened. I'm going to run a break. Let me run a commercial break. I don't know what happened here. So we'll figure it out here in a second sit tight. We'll be right back. Welcome back Rob. Can you hear me? Yes, I can. Where did you lose me?

[00:18:45] I don't know. I don't know. It wasn't important. I mean we could get back to it. But I you had covered your topic pretty thoroughly at that time. Let's move on. So did you happen to catch my grapefruit show? [00:19:00] With Adam Lamb the other day.  Yes, I did. I didn't get to listen to the whole thing. But what I heard was pretty astounding to me, you know, so Sean weld says I listen to Carl Lenore Carl's show on grapefruit last week.

[00:19:17] I'm literally seeing words where they aren't looking through one eye is really jacking my life up. I'm curious to know what your take on it is and whether or not you've experienced any issues with the PIN. Past I thought grapefruit was great for dieting so is cancer. Yeah, this might be a short answer, but I'll give it a crack.

[00:19:45] So as I understand if there is a compound, oh, no, it's not a compound. There's two dozen compounds that all that all tweaked different parts of the endocrine system in different directions. It's [00:20:00] it's really the grapefruit is a smart bomb for wreaking. On on on human homeostasis, but go ahead. Wow, that's interesting.

[00:20:09] Well, I as I understood it the compound margin which was found in the end the heels and the leaves was responsible for amplifying and extending the duration of a pretty wide variety of drugs and you know, look, you know, it's not Bro Science when you see it on the side of. Various drugs right the caution, you not to take this with grapefruit a grapefruit juice.

[00:20:39] But back in the day, I would take that with ephedrine caffeine and aspirin if you know thinking that it was going to amplify a quite a bit. I really don't recall the fact that it did that but that may be due to the fact that I excrete. I went on a fast excrete ER of. [00:21:00] Caffeine and probably other drugs too now grapefruit grapefruit and fat loss.

[00:21:05] Where does that you know come in? There is a Tab 10 bit of Truth to the fact that grapefruit can be helpful in dieting grapefruit juice. Anyway is a mild diuretic it will remove more than its weight in water and you'll find that out fast. When you drink it you'll know where all the bathrooms are given though given that show that I listen to I would steer clear way clear of.

[00:21:38] Because of.

[00:21:45] So there are some Revenge it in is not the worst of all of them. Okay. The reality is that there is is one called camphor all that totally [00:22:00] obstructs the cyp three pathway, which many drugs are processed through there's another one. With a longer name that obstructs the cyp for pathway. I'm looking for it now.

[00:22:18] And these Pathways of both C Cy p 3 and Cy p 4 are responsible for a great deal of drug metabolism. These enzymes are designed to break down that they are the ones that break down. The things that are typically produced in the pharmaceutical industry. So those two Pathways will dangerously elevate a variety of drugs and including caffeine by the way, but.

[00:22:51] Nor engine which is found in the fruit as well hire in blond lower in Ruby Reds, but still [00:23:00] lot actually has a different effect on the cyp. For no.3 pathway in the gut.  Which actually blunts the uptake of some things so you have you have one pathway raising levels of these things. You have another pathway actually.

[00:23:23] Lowering the absorption of other things like if you take thyroid hormone and you take grapefruit juice you your thyroid hormone won't be absorbed at all. If you take oral estrogen, it won't be absorbed at all because of the effects of Nur engine in on the gut, but but the camper all will make endogenous.

[00:23:47] The estrogen you produce yourself go through the roof through the cyp three pathway. So when you when you look at the. Like if you are someone whose [00:24:00] wife is having trouble getting pregnant and she loves grapefruit. She like each two or three a week just stop doing that. She's gonna get pregnant about two months because because grapefruit appears to have through intelligent Evolution has it appears to possess a variety of polyphenols that a not good for humans.

[00:24:24] And and and and other animals to on the I'm assuming I think if you're a human in evolution who find yourself in Florida and you come upon a grapefruit field and it's warm all year long and you eat grapefruit for six seven eight months out of the year. You're just devouring them. Your Offspring is going to go drop.

[00:24:45] You just not going to have babies for a while. So now yes, there is evidence that grapefruit speed. Excretion of fat out of the liver and there are even some people who think that the answer to fatty liver [00:25:00] disease is to just thought up regulating your grapefruit intake and sure maybe it does cause you to excrete more fat but at the cost of what having complete disruption of your endocrine system, I don't think it's worth it.

[00:25:18] Hell, yeah, so here's how here's what made me get on this train. I love grapefruit. I eat one a day on average. I love them. I look forward to eating my grapefruit and I started HCG about two months ago in conjunction with my testosterone.  And I started noticing something the nights that I the days that I ate a grapefruit.

[00:25:45] Those nights my body temperature would go through the roof like my order ring tracks my body temperature like my body temperature would go one point two degrees up and I'd wake up I wake up in a clammy sweat. I thought I was taking Trend. I thought I was like, oh [00:26:00] she's this is what happened when I was on Trend.

[00:26:01] I be sweating in my bed and okay, so I didn't think anything of it. I just found out hold on a second. There's a. Mutti, this is my problem with my eye. Okay, so I hit a button and I was muted going somewhere. I don't know where it was, but it got recorded. But anyway, so what ended up happening was I had two grapefruits one day?

[00:26:28] Right because I love them. I keep them in the refrigerator at the at the at the studio organic grapefruit. I ate two of them one day and I took my HCG shot before bed. Like I normally do and I woke up at 3:00 a.m. With like menopause level hot flash. Wow, I was like, oh man, something's wrong. My skin was warm clammy.

[00:26:48] I was sweating my shoulders my neck. I was sweating and I had anxiety I was like man, I just what is this and then I realized man this sounds this sounds like what women complain about when they go through menopause. [00:27:00] Yeah, and I thought wow, I wonder what the grapefruit is doing. Then I started reading the research.

[00:27:05] I was like, holy crap. Like why would anyone tell someone to eat a grapefruit when you start looking at the research you go? Holy s like if you're a guy in andropause never eat grapefruit. It's gonna F you up if you're a woman going through menopause and you're even on HRT never he grapefruit. It's just gonna F you up.

[00:27:27] I would think gosh like blood pressure medications, that would be very pretty people have died. So they only discovered grapefruit did this in 1987 right people have died because they went on vacation. And they took their blood pressure medication and it was a Mexican resort and they're drinking fresh-squeezed grapefruit juice to eating grapefruit and all of a sudden they pass out.

[00:27:53] Wow, what's wrong with his blood pressure is into this isn't our non-existent what's going on and they get him to hospital. They're dead. [00:28:00] Like what happened now? We don't know just and then it's then someone did caught it in time. And the person said well, I've been drinking a lot of grapefruit and then they started to look and they started doing the research on the grapefruits effect on on the the cyp three and four pathway, but more importantly on the cytochrome p450 enzyme in general Cascade.

[00:28:29] It affects the whole Cascade. It's an aromatase inhibitor. Wow, but who cares? If it makes your estrogen levels go through the roof. Anyway, I mean it affects metabolically and hormonal e it is a smart bomb. It is a smart bomb if you wanted to create a fruit and and in the lab that would literally over time make people sick and feel like crap and not be able to have normal lives.

[00:28:58] It's the. [00:29:00] You know, it's just this another reason to listen to shr because I would have been the last person that thought a grapefruit is that bad for you? I don't think about this if you take oral estrogen it lowers the absorption but it also raises the circulating estrogen in your body through the roof at the same time.

[00:29:21] That's crazy. Really crazy math, the thing just stuff. It really is and this is why I say, you know, every pharmaceutical drug was first discovered in nature. So food is in fact and can have drug like effects. I let me go to the next question here. Bear with me for a second. This one I think is really getting boring man.

[00:29:43] I'm telling you. All right. So the next question we got Shawn Welch. Let's see who this is. We got that one.  Okay, so the next question comes from Shan zhai people.  He says I heard your [00:30:00] show on rhabdo and just wondered how you doing. Also, what are the warning signs and how might I know if I have it.

[00:30:09] Yeah, well rhabdo right something near and dear to my heart. I appreciate your concern Sean. So let me back up and we'll take this from the top and then I'll get to warning signs that hopefully can help. You never have to go through this so.  I had a bout with rhabdo recently. Maybe three weeks ago.

[00:30:33] This was sadly the fourth or fifth time. I've been I've been in the hospital for it. It was gratefully a much milder version this time the first time I went in I had CK levels of 13,000 725 and I know that because I knew people wouldn't believe it and I took a screen print the PDF [00:31:00] lab panels, but this pastime.

[00:31:03] When I went in my CK levels were 1500 and so the scale that they were using went from like 45 to you know, 200. So 1500 is still quite a bit above it was enough to this time for me to see what I thought was blood in my urine and in fact, believe me, you know, it was red. It was red and we'll get into that because Carl and I had a discussion about what it may or may not be instead of just rhabdo, but they hooked up a couple of IVs to me which was as I understand it, you know water with some sodium bicarbonate to alkalize the system and help the kidneys.

[00:31:50] The doctor saw the levels drop to 1400 after only a couple hours and he discharged. With the caveat [00:32:00] that I needed to see my personal physician within three to five days of discharge, which I did and at which time he took another blood sample and levels were down to a thousand now I say down to a thousand but you know a thousand is still five times higher right than the high normal level.

[00:32:24] I had a long discussion with him about what to do because he looked at me at one point and he said you need to take six months off.

[00:32:36] And I look back at him and I said I need to be honest with you. That is not practical.  I know you're looking out for my well-being here, but.  Here's how I would like to approach the situation. A few days ago and Labs drawn and hopefully they're down further. I haven't got them back yet, but I proposed to him this [00:33:00] look I want to work with you to get my CK and all my other levels back to quote unquote normal.

[00:33:07] And then I'm going to start back very slowly in the gym and every two weeks. I'm going to be here for a blood draw. To see you know to make sure my CK levels are not getting out of whack.  Whether or not or when that happens if that happens, I don't know yet. The thing I don't want to do is just play it by ear.

[00:33:32] Stop seeing him and then wind up in this situation again, so we get to warning signs and this is this is kind of interesting. In all previous episodes that I had.  I either lost consciousness.  Or was delirious. I couldn't tell you who the president was. What day of the week it was. You know, these were questions that the EMTs were shooting one dis [00:34:00] while you were training or afterwards.

[00:34:04] Well, it was afterward. Okay, okay good afterwards. But you know the Insidious nature of it is in one case. I went to bed feeling fine and I woke up in that state, you know, delirious and lapsing in and out of Consciousness now.  So there really weren't any warning signs on that one. However on another episode that I had.

[00:34:28] I noticed a dramatic drop in strength in the gym the day or the day before it happened. You know, I was struggling to get a 1 rep with things. I was getting 4 to 6 Reps for before and I remember writing down and my training Journal, you know, something is not right dramatic drop in strength more so than just regular overtraining so confusion.

[00:34:55] Lapsing In and Out Of Consciousness dark urine and it [00:35:00] started out with me is dark yellow. Okay, and I looked at that and I said, you know what I'm going to flush the kidney. So I drank a gallon of water over in the next two to three hours. I brought my son home. I got back here and I went to use the bathroom and boom it was straight red and.

[00:35:22] That gets your attention, right? You don't have to be a doctor. I know that something's really wrong. And so it was off to off to the emergency room again, I need to stop doing this. You know, I talked before about one of my best friends went to bed Wednesday night, and he didn't wake up.  He was in the hospital the same time.

[00:35:45] I was in for stomach issues. You can imagine, you know, I looked at my wife and she still breaks down into tears thinking. I'm going to be next.  My son [00:36:00] I had to break the news to him about my friend.  And his lower lip quivered and he started to really lose it until I reassured him. You know that that wasn't going to be dead.

[00:36:12] So look. Build it as many rest days if not more than training days into your schedule.  You'll be stronger you'll be healthier and you'll go a long way towards avoiding something that it can kill you. All right, that's no exaggeration. If you don't receive prompt Medical Care.  Your kidneys shut down going to kidney feeling you can die.

[00:36:43] Okay. So.  those are the warning signs. That's what it is. I'm getting better. I'm going to you know, continue that Trend hopefully but Carl even died before were discussing. Yeah, I want to get into that. Yeah. So so [00:37:00] go ahead. So first of all, the guy who wrote the original book on rhabdo is name is Joe Cannon.

[00:37:06] He reached out to me and we are going to have him on the show. First of all. Because he agreed but he doesn't know he agreed he so when we did the show last time I said to you it appears from the research that myoglobin is a better indicator that you're in rhabdo then creatinine and you said you know, it's funny my creates a nine was only a couple points higher than the high side this time, okay.

[00:37:39] And so the number one thing is that doctors looking at creatinine may be misguided when they're dealing with people like us and here's why unless they start to do research on asymptomatic hard training individuals. So, [00:38:00] you know, maybe a group of 40 or 50 guys. The normal work week in the gym and a couple times that week taking blood levels of creatinine and even myoglobin and then saying Hey, how do you feel you got symptoms you feel like passing out, you know is your is your urine dark and no no no, no, no.

[00:38:21] Okay, great and you may actually see guys with creatinine levels at. That a completely asymptomatic because you asked your doctor a very very intelligent question. You said doc where does rhabdo start like if this is the high and low of creatine? I'm does rhabdo start 50 points higher 500 points. I like when is rhabdo start the truth is they don't know because.

[00:38:49] They only say it's rhabdo when you're asymptomatic and they check creatinine at the same time and they're also using scales that are created by [00:39:00] average people in the population. I told you that a Lisa's stepdad who's getting older now. He's a big strong strapping lifelong fireman and farmer the guy.

[00:39:13] You know lifted calves and stuff is whole life right big strong guy right farmer salt of the earth, but now he's had two ablations in his heart. He doesn't really move Much Anymore. He's got a little balance problem. He's got some neuropathy I think in his ankles and stuff. And so last time I looked at his blood work his creatinine levels will way up.

[00:39:34] I mean they were high in other words if the high-end was 300 he was higher than 300 but clearly he's not he doesn't have. So my point here is that we don't know where rhabdo starts and we really think I think that looking at creatinine is probably a mistake if we really want to talk about rhabdo because here's a couple things so [00:40:00] in rhabdo.

[00:40:02] in theory globular filtration stops. Okay, because your your kidneys are they can't filter anymore. We're okay. So theoretically your blood pressure should be high. It should be elevated in rhabdo. And you said your blood pressure was not right? Okay, number one. Number two many of the symptoms associated with rhabdo including the change in color of urine can be experienced in severely disrupted electrolytes as a result of which what I'm looking for remember muscle dehydrate, no, no tap or not, mal hydration, but dehydration dehydration.

[00:40:46] Thank you. Thank you. So and I started asking you questions. I said, you know, they may be chasing rhabdo with you and this may not have been robbed all this last time, you know hypokalemia, which [00:41:00] is is is low potassium makes people Delirious makes them pass out. Sometimes they have symptoms that they've had a stroke and they haven't it's just like they give them potassium and they bounce back, you know.

[00:41:14] You could be having experiences where you have a dysregulation and electrolytes the whole electrical Grid in your body shuts down. Your brain isn't going to work your muscles are definitely going to be weak because without electrolyte there's no there's no calcium channel activity in your muscles firing muscle fibers.

[00:41:31] And so they may be chasing rhabdo because you really did have rhabdo once before and that, you know could be the case, but this may not have been rhabdo this. Yeah, and you know, like I said, I asked him where does rhabdo begin at the seems to be no consensus? And if I were a betting man, I would say that.

[00:41:53] On average people. They write they have tough workouts and their CK is [00:42:00] probably transiently elevated, you know, the where you'll get in trouble is the never giving the body of the downtime. To to deal with that but your hypothesis about electrolytes I think is a very good one and I'm going to ask that those beyond the next set of LED panels to make sure that those are optimal because as you pointed out, they're extremely important and it yeah, it can result in a lot of those things that you said a lot of the things that were happening to me.

[00:42:31] Well and then let's let's let's be clear about something so when you eat a bloody red steak, that's not blood that's myoglobin. That red pink water that's coming out of the flesh that becomes part of the juice that when you you know cooked that steak you love that Jew that's myoglobin. And so myoglobin is red.

[00:42:51] And so when I was a lot of myoglobin released from the muscle its natural for the urine to become Red Grapefruit color [00:43:00] dark, yeah. Yeah, and so yeah again, it comes back to my logo, but I think the doctors don't get it and you know with more people out there doing CrossFit with more people out there training harder than ever before we have a large proportion of the population.

[00:43:15] That's really training hard. Now these doctors need to get a better understanding of rhabdo and I'm hoping that when Joe Cannon comes on the show. We can really dig deep into this. I think he's going to have some really good answers for us. Yeah, I hope so because a boy I'd love to pick his brain.

[00:43:34] So I'll be listening for show. Look at this. John Peake says since I started supplementing potassium, I've noticed my urine change from dark brown to almost clear as water. I would need to add that and I'm also off of testosterone. Yeah that that has nothing to do with you you are. The Colorado.

[00:43:52] No, I'm telling you. Hypokalemia. A lot of people. My mother was misdiagnosed as having a stroke [00:44:00] and she actually had hypokalemia and thank God one doctor caught it and they were going to treat her for a stroke and she ended up they gave her an IV bag of potassium and literally in ten minutes. She was like, come on.

[00:44:11] Let's get out of this Hospital. Yeah that you know, the first time this happened to me the EMTs. I remember them turning to my. My ex-wife and saying based on all of our training looks like your husband has had a stroke say yeah, and if elegant and I don't normally I don't pimp things. You know me.

[00:44:30] I mean, I don't even talk about my own protein powder, but I am introducing an electrolyte blend.

[00:44:40] They're electrolyte Blends out that people going to be. Oh Carl, there's already yeah, there's electrolyte Blends out there, but they have all sorts of other crap in them like B12 B6 not a creatine tyrosine. It's like no no. No, so when Eliza and I went to Ireland we started drinking spring water that was [00:45:00] from a 6,000 year old spring in Ireland and on the label.

[00:45:07] It had all of the mineral levels every single one of them and we both commented that we noticed that we were urinating a lot less number one, right and that we just felt better when we were drinking this water and we were drinking alcohol and I wasn't getting I didn't feel hungover the next day because I we were drinking a ton of this particular word.

[00:45:29] I can't remember the name of it. I got pictures of it on my iPhone because I said to Lisa when we get home. I'm going to create a mineral blend built around this 6,000 year old spring water. And dr. Jeff and I just texted a little while ago and we've been working on this to make sure that it has everything.

[00:45:48] It needs to have it now. We're down to The Taste. Let's see how it tastes. Yep. I'm going to try to keep it flavor free. [00:46:00] But the calcium may have a little bit of a kind of bitter taste to it. And so if we do flavored it's not going to be lemon lime Splash or you know pink little grapefruit surprise.

[00:46:13] It's going to be it's going to be. Cucumber flavor because if you ever drank water with cucumber that you know that it's really refreshing and it's clean tasting and it doesn't have a candy taste to it that you feel like you got to drink something to get it out of your mouth. Right and it's just and it's just going to be electrolytes not going to be Vitamin B and creatine and taurine and tyrosine and all this other crap that everybody else is mineral blend hasn't it?

[00:46:37] No carbohydrates. No sugars. Nothing that stuff. Great great board game and I'll be all over that. Well get a load of this. So it's going to be called boring. You know, the sound like a spring makes boing. Yeah. Yeah. It's going to be cold boring. And And the tagline is put the spring back in your water.

[00:46:58] And here's why [00:47:00] because when I got home, I called Deer Park and had them email me their assay of their spring. And for every single mineral it said from 0 to this from 0 to this from 0 to this from 0 to this and so I called them and I said, why is it have Rangers? Why doesn't it have you know, these are the numbers found in this natural water?

[00:47:23] And the girl said well we filter it and so we can't guarantee those minerals will actually be in there because the filtration process move removes a lot of the minerals I call to other companies that sell Mineral Spring Water. They all had the same response know we it could be none and it could be this and I'm like, so let me get this straight.

[00:47:44] I'm buying spring water and. It's really not spring water. It's purified water could be tap water at that point in time. You're just removing everything from it and I felt like I got snookered and so I said to Lisa I am going to [00:48:00] introduce this product because people were buying spring water and they think they're drinking spring water.

[00:48:03] Look on look look in the bottle that you drink of spring water right now and tell me how much potassium is in it and calcium magnesium phosphorus sodium tell me how much of these things are in. It's not on the label. It just says less than this much sodium per liter. That's all it says. Yeah. Well, that's a great idea.

[00:48:24] I wish you a lot of luck. I'll be all over that product. I'll tell you there. And by the way strengthen muscles is created by electrolytes causing gradients be flux and influx of calcium and potassium and magnesium is what causes and that's how anabolic steroids work. They actually affect the electrolyte levels in muscles.

[00:48:46] That's why Trend makes you strong that's why it also makes your heart beat faster because it has a powerful effect on the electrolytes in muscles. So if you think that electrolytes are not that sexy there's a study out there right now where they [00:49:00] used deep ocean water at an improved performance and athletes a little-known study.

[00:49:05] I think Adele Musa talked about it last year and it improved performance and athletes and they attributed it to because of the concentration of. Specific minerals in it. Yeah. Well, I want to take a quick commercial break when we come back. We got couple more questions stay tuned. You're watching the blueprint power our brought to you by coach Rob register.com.

[00:49:25] We'll be right back

[00:49:29] you cannot imagine how hard it is to press buttons that I normally just flicked. It's unbelievable one eye when I'd Carl. All right. So Darcy Clark said this before and I want to post it up. He said he's glad that you're still here. Thank you. I really appreciate that. You're glad to write know and believe ha ha ha real glad.

[00:49:54] All right. So the next question I actually was prepared this time, but my fate it can't [00:50:00] recognize my face because I only have one friggin eye iPhone iPhone. It says iPhone it's not eyes phone. Okay, everything moved. Okay, here we go. So Johnny Gray says I've been a big fan of Jim $1 five-three-one forever.

[00:50:17] What's your take on it? And am I giving up anything by using it exclusively for so long? Yeah. So Jimmy Wendler it was a is a West Side guy going way back and. Started writing a lot of freelance articles and they were great articles, you know, he was not he was not only funny but he got his point across in a way that other people just didn't and I don't know how else to explain it.

[00:50:47] But you know, that's him. He subsequently decided to write a book about five three one his training program which revolves around. [00:51:00] Right set some five triples and singles. There's a there's a built-in deload week. There are accessory and supplemental lifts as west side has but he essentially designed it because he was sick and tired of overthinking things and he just wanted to go into the gym and get stuff done.

[00:51:24] You didn't use the word stuff, but you know get stuff done. Five three one I think is best look at looked at as the slow but sure way to continue making strength gains and I have used it. I prefer to use other hybrid methods and and so what I mean by that is this 5 3 1 it doesn't require a lot of thinking and some people like that.

[00:51:57] Some people like I don't I [00:52:00] I love to analyze that I love to Tinker and toy and I do better frankly with like I was describing before one driver movement be that the trap bar deadlift or the squad or you know, some other major compound lifts and then using various techniques like ladders and jump sets.

[00:52:24] Super sets and all, you know all that different stuff. So for me using loading patterns and core lifts, I make faster progress now.  We're five three one is going to come in for a lot of people is they will make fast progress on loading patterns to extremely fast. But what happens when you hit hit a plateau or you get injured you're going to want to go back to something.

[00:52:53] That's. Tried and true and slow and steady and so that's 5 3 1 now [00:53:00] I'm also a fan of speed work. Like you heard me mention the speed squats deadlifts and bench presses and a prior prior answer. I didn't see that addressed in five three one. I suppose you could add it, but the fact is it's not a core component of the program.

[00:53:19] So I would tell you this I would suggest giving five three one. If you're interested in a good four to six month run to see how it suits you now if you aren't appreciably bigger and stronger after those four to six months, then I think it's time to move on but on the other hand, I know a lot of people that are a lot bigger and stronger.

[00:53:43] They've been on it the continue on it and occasionally that come off the reservation. But five three one is like a magnet it pulls them back and you know what that's fine. You know, I've always said if standing on your head and eating Pop-Tarts is what it takes to grow [00:54:00] muscle than stand on your head and you Pop Tarts, you know, five three one is a great program.

[00:54:05] At the end of the day, it's predictable. It is methodical and slower than other methods, but you know, it's. It's a program that's probably best suited to those that aren't in a hurry, right but rather they value slower but steady progress and as such five-three-one Doesn't appeal to let's say the 20 25 year old, you know, 20 or 20 something set.

[00:54:38] It's going to appeal I think to older lifters and look it's well suited so by James Brooke. Read understand and apply and I wish you luck on it. It's one of the better programs out there. So he's been using it. He's clearly he's been using it for a while. What I'm curious about is. [00:55:00] It's really sounds to me more like a power lifting program.

[00:55:03] It's a you know, it's like the 5x5 is or it's not designed will focus on hypertrophy, which uses higher volume or can you use this and just do a lot more work and create more volume after the main lips. He does give you a lot of freedom in that template. So yeah, I suppose, you know eat too. Better stimulate hypertrophy takes a certain amount of volume.

[00:55:28] You can add it there, but you're right. It's more geared towards powerlifting and pure strength, which is not a bad thing. It's just not everyone's cup of tea. Right some people want to look together. Not just be stronger. I said the last question my phone here because it can't see my other eye.

[00:55:48] And of course is high security because I have I have information on my phone that could end the world. So I have to have the security on it. Tommy Castillo [00:56:00] says.  I'm what you'd call a creatine non-responder. Is there anything I can take to make it work better?  Yeah, so a couple of thoughts on that.

[00:56:12] Yes the Hannibal. Yes, but in a ball and and of our yeah, and it works like a charm. Yeah, so in my estimation about 30% of the population is a non-responder to creatine or they don't like some of the side effects like the excessive water some people get moonface. You know, I'm one of them and that's straight creatine monohydrate.

[00:56:39] Some people are also non responders because they habitually eat foods that are high in creatine. And those are red meat tuna pork pork, you know Etc. It's venison you goes on down the line and these people are already loaded with creatine. They [00:57:00] start, you know on Creatine mono and it's doing nothing and they're wondering why that's part of the.

[00:57:06] Still other people they are still using plain creatine monohydrate.  Which sits in the stomach attracts water and the next thing, you know, you're in the bathroom. Right, basically excreting all of it and fast. So what I would suggest there is to look for micronized creatine monohydrate. This is creatine where the particles have been ground down to be maybe a you know, a thousand times smaller and as such it passes through the stomach a much easier reaching the small intestine where it's absorbed into the bloodstream.

[00:57:47] And it makes it a lot easier to write ensure mixes a lot easier, you know the kids off your creatine after you give it a stir sinks back to the bottom of the glass. You're not [00:58:00] absorbing much of it now and that's really was true. Especially for the first stuff that came out. It was incredibly difficult.

[00:58:07] It was like, you know Sam so okay. So there are a couple other things that are going to help creatine get absorbed first and foremost. On that list is a pinch of sodium, you know, the fact of the matter is that creatine absorption and uptake is more dependent on sodium than even insulin and if you remember way back when they discovered that consuming creatine with high glycemic index carbohydrates, like dextrose increased, you know up taking utilization.

[00:58:39] Okay, great. But who wants all that Sugar? You know what it's doing to the rest of you. So the question becomes is there anything besides sodium taking it with meals a large caloric load inclusive of some carbohydrates helps something else that helps if you're still not getting results [00:59:00] is to take creatine with a gram to a gram and a half of fenugreek fenugreek has compounds in it including a fiber.

[00:59:11] That slows digestion if you will and it keeps it in the small intestine longer other other things that help include our alpha lipoic acid, which has been shown to be what Intimates until insulin mimetic. What was that was the go-to thing right? It was 80. It was 40 grams of protein about 5 grams of creatine 40 grams of whey protein 60 to 80 grams of dextrose and 100 to 200 mg of our Allah was the quote unquote Magic Bullet back in the day when when everybody was doing creatine post-workout drinks.

[00:59:50] It was supposed to not only Spike insulin, but add to the insulin because our Allah was an insulin mimetic it acted like insulin. Right [01:00:00] and so I would tell you also if that is still not getting it done. There are two Alternative forms of creatine that I liked a lot. The first is create a alkaline.

[01:00:10] I've spoken to that earlier. The second is creatine hydrochloride and I was on that from pretty much from the get-go and the studies are that are coming out now. For backing me up on that. It is simply a much more efficiently absorb version. I use it as an example in progenitor X along with disodium phosphate and the are isomer of alpha lipoic acid, which we just went over or crucial right for absorption.

[01:00:37] So. You know, I hope those suggestions help it is possible your non-responder because you're eating a lot of foods high in protein, but I'll tell you this the fenugreek trick did it for me? You know, I went from getting almost nothing out of creatine to gaining 10 pounds in nine days a lot of it in the muscle [01:01:00] and that was only true when I used fenugreek, so it's all there is.

[01:01:06] There is one other compound which I consider the best. I rolled that out for my newsletter subscribers last month, but the rest of these are well worth investigating. So we'll break who writes the life extension magazine and also has a Blog called the brink Zone and he believes that everyone should be taking creatine because it has plea atrophic benefits much that go far beyond.

[01:01:31] Organic effects in the gym and he pointed out on my show not too long ago that all of the early creatine research was delivered with warm water. 40 right? Yeah warm water or tea. They were all hot drinks that the creatine was delivered in what we would consider a hot drink as opposed to a cold drink and he says that his research shows that that is where the magic is and no one [01:02:00] takes advantage of it your creatine post-workout drink should be warm like a tea or a coffee.

[01:02:07] In fact he has on his website on bring zone.com. He has so, you know, there's Bulletproof Coffee will has bomb-proof coffee which includes creatine in your coffee. That's great and you can go to bring zone.com and you can see his bomb-proof coffee recipe but will says when you start using bomb-proof coffee all those non-responders go.

[01:02:31] Oh man, my creatine's working for. That's great. You know, that's another absolutely, you know, if it's still not working for you go there interestingly enough upon discharge of from the hospital. For this last episode the guy the doctor looked at me and he said and no creatine. We think that's driving up creatinine levels and I just looked at them and I didn't say anything but look, the only creatine that I take is creatine [01:03:00] hydrochloride on the weekends in progenitor X.

[01:03:03] It's not like I'm dumping 20 to 40 grams of creatine in my system. Which yeah, I could see the breakdown products being creatinine. But you know not the way I use it and not the form that I use. Yeah, they don't know what to say. I think that's the problem and we need to have somebody needs to do the research on creatinine levels and healthy adults that are asymptomatic after a good long week of training hard.

[01:03:29] I have a feeling we're going to see. 20,000 and people going to be like no, I feel fine. And so that's going to shoot the whole high creatinine levels equals rhabdo Theory right out of the water right out of the water. And even even the creatine kinase levels, which my doctor is going by, you know, I would if I was a betting man, I would say that most people's creatine.

[01:03:52] Kinase is transiently elevated above the high end of normal. But you know with rest days and [01:04:00] so forth. It comes down that's speculation on my part, but we're pretty good guesser when it comes to this stuff. So we'll see what my doctor says. And by the way in Boeing we have a form of bicarbonate.

[01:04:13] It's not sodium bicarbonate. It's a different naturally occurring form of bicarbonate found in that 6,000 year old spring. When will it be available I we're going to have so I texted Jeff actually today right before the show. And he said we should have the next sample out to you next week. And so now we're going to taste it and see okay, this is the formula.

[01:04:34] How does it taste and if everybody says no it tastes good. I drink that then we'll stick with the flavorless if they go, you know, I don't know kind of tastes a little wonky then we're probably going to have to add the. The witch called cucumber flavor to it and it'll be natural cucumber. It's not going to be like some artificial flavors going to be cucumber flavor.

[01:04:55] That's what it kind of name. I'll be all over that man. My kidneys can use as much help as [01:05:00] possible well and you know, and the other thing the other thing is if you're like me, you know, you see me I go off camera once in a while put you up by the by yourself because I'm slugging away at my gallon jug of.

[01:05:13] Of spring water right now for spring water, which I already know. It doesn't say anything about what minerals are in it at all. So I know it doesn't have any but think about this.  That's actually leaching minerals from my body because minerals. Attract to water through an osmotic process. And so what happens is if your drinking water with minerals, it's not going to need minerals that it finds in your in your body.

[01:05:40] But if you're drinking water without minerals the minerals in your body are just going to move into the water and then you're going to piss them out. So drinking a gallon or two of water a day that are not have don't have adequate minerals in them. You're actually going to rob the minerals from your.

[01:05:56] Yeah, sometimes you can have too much of a good thing are all over. This [01:06:00] product makes great idea of can't wait very simple very easy and not very sexy. But I think people are going to love it. I look thanks today Rob and thanks to everybody who watched live and ask questions and also. Go to Coach Rob register.com anytime of the day and you will literally be stronger moments later.

[01:06:20] So check that out. I will see everybody tomorrow with more superhuman radio. Thank you for watching [01:07:00] today.