[00:00:00] Carl Lanore: [00:00:00] Welcome back to another episode of super human radio. Today is April 7th, 2020 and we continue on just a couple more weeks before the end of the month is here. And we are told we will not have to self quarantine any longer. I'm hoping that's true. Um, but we are deep into a, a historic period in global history.

[00:00:23] And that is this, uh. Pandemic that has the entire world literally locked down, staying in their own homes and social distancing as we call it, a nice social distance every day in the studio. Cause I'm the only one in here and I have all this foam on the walls and I can bounce around. I could be crazy if I want to.

[00:00:43] It's like a loony bin. So today we have the blueprint pal arrow, which will start shortly. Uh, just want to mention a couple things. And that is a, we have a title sponsor who without their support of this show, the show would go away. [00:01:00] And choosing your title sponsor is, uh, an arduous task for me because I don't want to be aligned with a company that does things, makes products, or has beliefs that do not align with our beliefs on this show.

[00:01:13] And I'm very fortunate to have legendary foods. Uh, Oh, as our title sponsor, because they have led the world in changing the way we look at nutrition. Uh, most notably snacking. And, uh, they make snacks that won't make you fat. They make snacks that won't make you fat. And that's because, uh, they use things like sugar alcohols instead of sugar.

[00:01:38] And, uh. And also other types of sweeteners that are less, let's say let's, let's a deleterious to the metabolic function of the system. And right now they have a product called a tasty pastry, which is basically a pop tart that tastes better than a pop tart, but it's got nine grams of protein. And a less than [00:02:00] one gram of sugar.

[00:02:00] And if you're one of those people who's like, I want a snack, but I don't want to throw caution to the wind. You know, I've been eating right all day. I want a snack with something that fits my macros, that fits my lifestyle. Eat legendary.com is the place for you. They also have, and I don't speak about them enough, but they have seasoned almonds, pizza flavored ranch flavored, that are amazing, you know, and they come in these nice long bags or the, the larger bags for the whole house.

[00:02:27] And I take one of those, tear it open, eat a handful of them, make me feel satisfied, and they're good for you. Uh, and they again, are the title sponsor of the show. And if you liked this show. Show them lots of love because we bring you content, but they make it possible just like the rest of our sponsors, but they do it in a much bigger way.

[00:02:45] So check out, eat legendary.com and tell them, Carl sent you, uh, now without any further delay, let me roll Rob's music. Calling all

[00:02:55] Coach Rob Regish: [00:02:55] blueprint army fall in line. It's time for the

[00:02:58] Carl Lanore: [00:02:58] blueprint power [00:03:00] hour with coach Rodriguez on the superhuman radio network.

[00:03:07] How you doing Robert ?

[00:03:09] Coach Rob Regish: [00:03:09] I am doing well. Um, boy, I gotta try one of those pop tart ones. We have come a long way right towards making snap food healthy. Yeah. Yeah,

[00:03:19] Carl Lanore: [00:03:19] we really have. And really when you really think about it, uh, Ron Penna and Shannon Yorkton Penna, her dad was Chet Yorkton from bodybuilding fame of yesteryear, the golden age of bodybuilding.

[00:03:32] Um, they have really had some of the greatest impact on that because remember, they will behind the quest bar, Shannon made the quest bar in her kitchen before it was the quest bar. And that bar changed the way all the other companies made bars. You know, they started paying attention to soluble fiber.

[00:03:54] They started, which didn't mean anything to people back in the day. They started looking for things that the mass [00:04:00] of the bar was made out of that were actually good. You know, which in their case was almond. They used almond, you know, to make the bulk of the bar. High quality whey protein. So what they did with quest, and the reason that that company sold eight years after beginning for $1 billion to the Atkins company is because they were so innovative and they're doing it all over again at legendary, legendary foods.

[00:04:23] It's just, it's so fun to watch because most people, most entrepreneurs who call themselves serial entrepreneurs, they have one huge success and then they go from there to lesser successes. But I really believe in my heart. Uh, of course, what I know that the legendary foods will be much bigger than quest someday much better.

[00:04:44] Coach Rob Regish: [00:04:44] That's quite a statement, but Hey, you know, if they're putting out products like you're saying. Absolutely. Absolutely. And, you know, it's good to see companies and people like that doing well,

[00:04:55] Carl Lanore: [00:04:55] look at this. So, you know, Jeremy Jean was on my show quite a long [00:05:00] time ago, and, uh. And this looks like it's, I, this looks like Nancy has posted it because it says, wanted to let you guys know that Jeremy lost 138 pounds so far.

[00:05:10] I am so proud of him. We're proud of him too.

[00:05:13] Coach Rob Regish: [00:05:13] Wow. That's fantastic. I know.

[00:05:16] Carl Lanore: [00:05:16] And see, and, and look, he is stuck with it. I watch him, his activity on you. I lurk on Instagram. I don't always comment. Um, but I've watched him, you know, he has been devoted. Even when he hit roadblocks, he stayed devoted. Um, so it, it, it just goes to show this is a journey.

[00:05:33] It's not like, uh, like the commercial say, Oh, lose, lose 30 pounds in 16 days, or your money back. You know, it's like he lives the life, they live the life, and he is now seeing the benefits, the real benefits on inside of them.

[00:05:47] Coach Rob Regish: [00:05:47] Yeah. And it sounds like, you know, for, for all the, it's that it takes social media on this case is a great thing, right.

[00:05:54] Because it's holding him up. He's holding himself accountable. Right.

[00:05:59] Carl Lanore: [00:05:59] But he got, [00:06:00] but he has good information.

[00:06:02] Coach Rob Regish: [00:06:02] You're starting

[00:06:03] Carl Lanore: [00:06:03] out with good information.

[00:06:04] Coach Rob Regish: [00:06:04] You don't have that. You don't

[00:06:06] Carl Lanore: [00:06:06] know because you're chasing, you're chasing something that's not going to work for you. Congratulations, Jeremy Jean, and I'm sure Nancy Jean is enjoying his new body.

[00:06:17] She's Italian, so I know she's hot blooded, so that that's all I have to say about that. So anyway, how are you doing? How's your training going?

[00:06:25] Coach Rob Regish: [00:06:25] I'm doing well. Um, I had my first workout the other day with, uh, a rack pulls with a trap bar as opposed to a barbell. And I have to tell you, I severely underestimated it.

[00:06:37] I figured because I could, you know, budge 900 with a barbell off those pins. I could do something similar with the trap bar,

[00:06:46] Carl Lanore: [00:06:46] but did you start, did you start with the trap bar raised up on some blocks or something?

[00:06:50] Coach Rob Regish: [00:06:50] Yes. Yeah. So I have safety stamps. Um, that are adjustable and I got a thousand pounds of weight down there.

[00:06:58] But man, I gotta tell you, [00:07:00] um, that it was much, much more difficult and for my money. The reason for that is you can get your lower back, you know, more into a barbell lift, like a dead lift or erectile, then you can with the trap bar. Although it's ironic, if you look at the studies, they say people can trap bar dead lifts 7% more.

[00:07:22] On average than with a bar bill. I don't know. I don't know if I agree with that.

[00:07:27] Carl Lanore: [00:07:27] I never heard that

[00:07:28] Coach Rob Regish: [00:07:28] before. Yeah, you have veteran. I'm an anomaly. I don't know, but I, you know, I've been trap bar dead lifting for years. I don't think, uh, you know, it's not that much different. So we'll talk about

[00:07:41] Carl Lanore: [00:07:41] that. I like the trap bar, dead lift, just because it puts it places the weight differently on me.

[00:07:46] Now these days, you know, with the two torn hamstrings, I don't know that I want to start conventional deadlifting again right now and now it's about finishing the race, not, not so much. I've over, I've already proven that I can be strong now. It's more about metabolic function [00:08:00] for me as I get older and I, I'll be 62 in just a couple months.

[00:08:03] Coach Rob Regish: [00:08:03] Yeah. And so Stacy answers under the equation, right? Who wants to tear her hamster or what?

[00:08:09] Carl Lanore: [00:08:09] Yeah, I've already done it. I don't want to do that again. I, you know, my training has changed to more metabolic conditioning. Um, because I don't have a leg press, I don't have a leverage squad. I don't have all those things that I love to play with at the gym.

[00:08:23] Right. So my go to thing is my, my, my warmups are farmers walks. And you brought up a good point. We were talking off the air that I actually thought of. So, um, I took off yesterday and I'm taking off today. The day before I trained and I had an amazing training session. Uh, my grip is getting stronger. I'm getting stronger.

[00:08:45] I have some secrets that I'll share with the audience in the next few weeks as I watched them unfold. But let's just say, uh, from a 30,000 foot view, I am getting friggin healthier again. I've addressed some of my problems. That was scary. Really [00:09:00] scary. Like by the time I'm 70, I'll be in a wheelchair.

[00:09:02] Scary. So I'm tall, I'm talking serious stuff here. And so, uh, I took the kettlebells at 65 pound, uh, power block, uh, kettlebells. I've added plates to it. You know, I bought the expansion kits for it, and, uh, I grabbed them and I walked, uh, um, two thirds of a mile and dropped about, I didn't count. But I dropped about at least 20 times and, and did, uh, 10 to 12 pushups.

[00:09:28] Then I walk in a circle for literally maybe 45 seconds and I grab them and I walk on and I felt fantastic. And I've been doing that as my warmup. And then I go in the backyard and I take the kettlebells, and I've got my, a three X three bar with the light band, the gray one. I do. Upright rows with that.

[00:09:47] And then I do bent over rows with the two 65 pound kettlebells. I do, um, sissy curls. I called them where I let my elbows go behind me instead of trying to keep 'em out [00:10:00] here with the 60 fives I can do them with. The 65 is as long as I do, I call them 60 curls. Right? And I did, I did an amazing workout. I trained for about 45 minutes nonstop.

[00:10:11] Uh. And then Elisa and I decided we were going to do some yard work and for the next two days I pressure washed the deck. Needless to say, my lower back was really F it really was, right? Yes. Guess what came to my rescue?

[00:10:30] Coach Rob Regish: [00:10:30] The sofa, I don't know.

[00:10:31] Carl Lanore: [00:10:31] Yes and no. The Mito red light, I have one of those small Mital red lights.

[00:10:38] Coach Rob Regish: [00:10:38] Yeah, I've heard of

[00:10:39] them.

[00:10:39] Carl Lanore: [00:10:39] I sat and I put it right up against my back. I right up against, right up against, and it does burn a little bit. You gotta move it for a second and move it back right up against my back. I kid you not five minutes later, no pain. I got up and I said to Lisa, I can't believe this. I mean, this is, this is not placebo.

[00:10:57] So then on Sunday when I [00:11:00] finished pressure washing the deck. Every so often I'd go inside, I put the red light against my back and it would make the pain go away, and I'd go back out there and I'd finish. I'm not going to tell you something, man. Um, I always thought the Mitol red light thing was, you know, ah, you know, red light.

[00:11:15] It's cool. It's the new thing for pain. It works. It works fast.

[00:11:21] Coach Rob Regish: [00:11:21] I've heard nothing but good things about that, so I don't doubt it at all. 

[00:11:27] Carl Lanore: [00:11:27] Mito red light. They were sponsored. They're going to come back at some point in time. They have the best, strongest, and most intelligently priced red light units of anybody out there.

[00:11:39] They really have. They have built the best product at the best price. Eh, Mito red light.com. I think if you use the coupon code, I don't know if it's so good SHR you'll get like 20% off or something like that. But just let them know that that I was talking about them. Cause this is legit. This is real. I'm using it every night now.

[00:11:56] Coach Rob Regish: [00:11:56] Good to hear. Great to hear.

[00:11:59] Carl Lanore: [00:11:59] So [00:12:00] anyway, let's get on with our first question. Let me bring up my agenda here and here we go. So the first question comes from Matthew Lawrence. He says, what's your take on some of these immune system supplements that are popping up online? Is there any merit to them? Will any of them help in not getting or spreading covert 19

[00:12:22] Coach Rob Regish: [00:12:22] yeah.

[00:12:23] You know, it obviously depends on the formula, right? And the product you question, but yes. You know, for better, for worse, I've seen them pretty much more for worse, but. You know, they range from the mundane, typical immune system boosters. Um, to the absurd. I've seen some really screwy things, uh, but some general commentary can be made about these things.

[00:12:48] So first, I think like, like most supplements themselves, you need to keep put them in perspective for people that overly [00:13:00] focus on them, on them. It's majoring in the minors. Using product X for, for to boost your immune system is going to do little to nothing for you if your sleep isn't in order. And for most people it isn't.

[00:13:15] And I know you've heard me hammer on this before, but I'm going to keep hammering on it because the point is not trivial. Not trivial at all. So, so during and only during sleep, your body makes cytokines. Which is the type of protein that targets infection and inflammation effectively. That's your immune response.

[00:13:39] Cytokines are both produced and released during sleep, so it's a double whammy. If you go a night, even one night without some shuteye, no sleep, no cytokine response, no cytokines equals compromised immunity. How important is that? [00:14:00] Check this little detail out. Chronic sleep loss more than a couple of days, but there are a lot of people are there that even makes the flu vaccine very, very ineffective.

[00:14:13] Yeah. Because there reduces the body's ability to

[00:14:18] Carl Lanore: [00:14:18] adapt to the Vike vaccine to produce the response that you want from the vaccine. Right?

[00:14:23] Coach Rob Regish: [00:14:23] So even even when this coven 19 vaccine gets here, it's going to need sleep to work, or at least work optimally towards that end. I think we can all revisit something that we discussed last week, which was ritual.

[00:14:41] So last week I was talking about, you know, I got this great home gym. I walked downstairs the other day and it kinda hit me, you know, I was not psychologically prepared. To lift big weights yet because I didn't go through my normal pre gym ritual when I was [00:15:00] going to the gym, it was just changed my pants into my shorts, walked downstairs, and here we are.

[00:15:06] You know, know if you're going to be lifting heavy weights heavy for you, then you need to change psychologically from flipping through the channels or reading the book and getting ready to do something like that. It is much the same with sleep. Sleep's no different for most people. Here's, here's where things go wrong.

[00:15:30] For most people, bedtime really has no time. That's mistake number one. Bedtime needs to be consistent. I don't care where, where it is, nine o'clock, 10 o'clock you know, let's say 9:00 PM go to bed every night at the same time. Your body. We'll start to get the message. The next mistake is having things like wifi, cell phones, TV, and other E devices on right [00:16:00] at at least an hour prior to sleep.

[00:16:02] Shut all that stuff down because there are studies showing that he, anything disrupt your brainwaves that are necessary for you to fall and to stay asleep. You know, as far as. Look, there are a lot of people that just sit up and tell me they watch TV. It's like, try to think about it like this. This is exactly how I think.

[00:16:27] There is nothing on TV tonight that is going to be worth me watching and missing my lifts tomorrow because of it, or having compromised immunity, et cetera, et cetera. You can tape anything these days. Just take the damn thing and go to that. Okay. Next thing you want to do is people need to practice some form of concentration and relaxation activity.

[00:16:57] It's part of that [00:17:00] ritual that we're building. Um, I can tell you from experience, there are a couple of things that work really well, but one in particular for me anyway, and that is staring intently at a lit candle. In the midst of a dark room. That is a fantastic starting point. I don't know what it is about that little bit of fire and darkness.

[00:17:27] There's something to me that's very primal about it and something that seems to quiet my mind. Um. You know, it's, it's intense or it can be intense and you get a double benefit from it. Not only are you progressively relaxing, but you are improving your ability to focus. And in today's world of cell phones, pagers, TV, you know, videos, all this crap.

[00:17:59] They [00:18:00] know our ability to focus has been sabotaged. You can, you can barely find a person today who can focus on one thing for 10 seconds, because the whole world's multitasking. When it comes time for bed, it's time to focus on one and only one thing or one thought. Um, look, I don't know who's religious and who isn't.

[00:18:28] Uh, personally, I say prayers before bed. You know, you, you can pray for forgiveness. You can pray for your kids. You can

[00:18:36] Carl Lanore: [00:18:36] pray for a good night's sleep,

[00:18:39] Coach Rob Regish: [00:18:39] right? Or, or pray to be thankful for, for all the good things that you have in your life. But it's been my experience that if you do that, then those people sleep better.

[00:18:52] I don't know why. Maybe it's just letting go of a lot of anger or whatnot. Um, but that seems to help. Now [00:19:00] when it does come to supplements to boost immune function, my thoughts are, uh, the first thing that you should use if you have trouble falling asleep is something that helps you. And I think in respect to all of the different ones that are out there, I like GABA gamma aminobutyric acid, you know, it's a, it's an inhibitory amino acid.

[00:19:25] If you take it on an empty stomach, it will absolutely make it easier to fall and stay asleep and you will dream. You will dream more than you've ever dreamed before. And probably remember him beyond that. Things like melatonin, zinc, magnesium, aspirate, those certainly help as well. And they're reasonably priced, um, in time.

[00:19:50] Your new sleep ritual, and maybe, you know, GABA is part of that. That will help reap the benefits of sleep, which [00:20:00] no amount of supplementation can touch if you're really looking for two things to boost the immune system, vitamin C and D have a lot of data around it, right? And. To me buying those individually are much preferred to these combo products.

[00:20:17] A cost a lot more and you know, prop lens of this and that. If you're, if you're going to spend money in any one of them though, I tell you, um, get, get some high dose C multi gram amounts every day and try to get your D from the sun. We're moving into the warmer months. Um, and that's how your body was meant to get it.

[00:20:37] Carl Lanore: [00:20:37] I did. I did all that pressure washing two days with shorts on and no shirt. And I'm tan right now. Elise even said, she goes, my God, you've got Tanner ready cause I tan so easily. But I thought, you know what? I'm already taken D three, but let me get out there in the sun. Cause there's so much more that happened than just D three when you're exposed to the sun.

[00:20:58] Coach Rob Regish: [00:20:58] Huge. I mean you've [00:21:00] touched on it before, but look. Um, you know, common knowledge, the flu doesn't show up nearly as bad or as, as frequently in the summer than it does in the winter.

[00:21:12] Carl Lanore: [00:21:12] And not because the temperature,

[00:21:16] Coach Rob Regish: [00:21:16] not because of the temperature. It's vitamin D. so, you know, word to the wise, those two are good and you know, she would help you.

[00:21:23] Carl Lanore: [00:21:23] So I want to get this up here real quick. Uh, Steven rushing made a comment and I have an opinion on this. He said I wished there were more research on. The bell curve, you feel about red light? I tend to be a more is better guy as as am I. So I want to use it all the time, but apparently the effects diminish, uh, at over 20 minutes per day.

[00:21:46] Any ideas on this? Yes. First of all, bullshit. They don't, they don't. So when they do these studies for these types of things, there's a mission right. They they want, because when, when these, [00:22:00] when this red light therapy research was first done, they didn't envision everybody owning their own red light. They envisioned doctor's offices having red light therapy unit.

[00:22:09] And all you need to do is come in for 20 minutes a day or twice a week at $120 a visit. And you're done. Cause that's all you need is 20 minutes. That's like saying you only need 20 minutes in the sun to get all the benefits of the, of the sun. That's bullshit too. Right. Other things. So when they look at it.

[00:22:27] In these studies, Steven, they may be looking just at night, nitric oxide production. Maybe they're saying, look, look, nitric oxide production is wound healing. It has all these benefits. Well, maybe nitric oxide production at 20 minutes reaches a peak and then it drops, but it doesn't disappear completely.

[00:22:44] It just drops down here for the rest of the day that you're in the sun or in under these lights. So definitely more is better. I'm living proof of that because every time I put that light on my back, the pain went away. And if, and if that was what they say is, Oh, 20 minutes is all you need, [00:23:00] then it would have stopped working.

[00:23:02] Right. It wouldn't have, my back wouldn't have responded to whatever was happening. Um, you know, uh, physiologically to my back, whether it was nitric oxide or some other agent that was being produced by the exposure to near infrared and red light. So I say, nonsense, use it more, you'll, you'll get more benefits from it.

[00:23:19] I guarantee it. And again, that's so that they get, well, you just need 20 minutes. Oh, great. So doctors can book, you know, 12 appointments an hour, you know, not really. Three appointments, an hour and a and make $120 an appointment. Wow. We can make money with that. But now that we have them at home, stay with it, stay under it.

[00:23:36] And uh, one other thing I want to answer here, Jeff Clifton says a N-Acetyl cystine is a precursor to glutathione. It helps with lung function. Surprise. They were not. Uh, hearing about this, in fact, they give, they give, uh, N-acetylcysteine to CLPD patients to help cut through the mucus buildup in their lungs.

[00:23:57] Um, very good supplement. I [00:24:00] take, uh, uh, six, 12, 1800 milligrams a day with my, you know, daily via vitamin regimentation because I want that affects. Yeah.

[00:24:08] Coach Rob Regish: [00:24:08] Yeah. He brings up a really good point, and especially, you know, colon attacking the lawns. So,

[00:24:15] Carl Lanore: [00:24:15] but did you, but you have to, you have to listen to yesterday show everybody's, everybody's fighting over hydroxy chloroquine everybody's, it's a lightning rod.

[00:24:25] You don't take your do take it. No. Take it. Governors are outlawing it. The thing that works by itself without, without hydroxy chloroquine is a zipper. Myosin.

[00:24:38] Coach Rob Regish: [00:24:38] Wow.

[00:24:39] Carl Lanore: [00:24:39] And it works in like a day or two. So somebody in this audience is listening to this right now and you have covert 19 or you think you have it or you think you're going to get it, or you're worried about getting it.

[00:24:52] You just need a Z-Pak. You take those six zip Zithromycin tablets as prescribed by your doctor, [00:25:00] you'll get better. You won't see the fibrotic buildup. The fibrosis in the lungs is what ruins you for the rest of your life, even if you survive this. Uh, dr LA Santi said yesterday, these people's lungs don't even look like lungs anymore.

[00:25:13] They're rigid. They're, they're like petrified. Zithromax. Azithromycin completely eliminates that. So that's what you guys need. That's what you guys need. Just remember that. Don't worry about the hydroxychloroquine. Everybody's fighting over. Just think about the azithromycin. That's it.

[00:25:30] Coach Rob Regish: [00:25:30] Okay, great.

[00:25:31] Carl Lanore: [00:25:31] Let's get to the next question here.

[00:25:34] Coach Rob Regish: [00:25:34] So the next

[00:25:35] Carl Lanore: [00:25:35] question comes from Mike Demers. He says, uh, I have a problem that I need to solve. I can no longer bench press join the club brother. I have elbow issues and while dumbbells are a little better, there's no way I can afford a set of power blocks. I'm using one 30 DBS at the gym before it closed and dips hurt.

[00:25:56] What can he do not to lose muscle and strength [00:26:00] in this movement?

[00:26:01] Coach Rob Regish: [00:26:01] Yeah, so like you said, join the club. There's a pattern. There's a pattern here and, and I want to bring it to everyone's attention because the older you get, right, the more you accumulate injuries, as you accumulate injuries, the number of movements you're able to perform starts to dwindle.

[00:26:21] Unless you can find new movements that replace the old ones. There exists some risks. Of a loss of muscle and strength. And this is where you really need to get creative. And so we'll start with what you have. And namely, I'm talking about the trap bar. You may be scratching your head right now, um, but you'll get it.

[00:26:44] I've tried to describe it. If you have, uh, or, or even better, a pair of safety standards, there's a good chance that you can perform floor press. With the trap bar and the benefits to your [00:27:00] elbows should be significant. And the reason I say that is so I'm bone on bone, severe arthritis in this right elbow, and it doesn't get much worse than that, right?

[00:27:11] But by virtue of the fact that you can take a neutral grip, meaning your palms are facing each other with that trap bar, the wrist, elbow, and shoulder are all. In perfect alignment, which is the safest and the strong yes position for the body to be in when pressing. The key is making sure like everything else that you're safe in the event that you miss a floor press.

[00:27:42] And so let me just give you my, my experience here because I learned the hard way what to do and what not to do. Provided you're using 45 pound plates. Most people will be okay in the event of a mess, meaning you [00:28:00] can't push it back up and wreck it, and that given the fact that the weight, even if it drifts back towards your neck, the bar will generally stop before reaching it.

[00:28:12] This goes for a barbell or a trap bar to make absolutely sure. That's the case though. You need to practice missing with just one 45 on either end of the bar and ideally with somebody to spot you, because I'm sure there might be some body types out there where this isn't a true, but for nine out of 10 people that I've seen it is, uh, you know, sidebar.

[00:28:42] Make sure you are one of those nine out of 10 people. By practicing it. Okay, so Presto, there is your heavy movement for the upper body, and it's a hell of a movement. The floor press is a fantastic exercise. It generally [00:29:00] speaking, eliminates the sticking point halfway up and a bench press. And of course, you're able to lock out, um, generally a larger amount of weight.

[00:29:09] You can make it as hard or as easy as you want, you know, by doing other things. But, but that's your heavy movement. For upper body now, without dumbbells, without power blocks, I would encourage you to look into advanced variations of pushups. And I say advanced because most people who bench press really heavy weight, they can do lots of pushups.

[00:29:36] They don't think that, you know, they think that because it's, they're just doing high number reps that won't build muscle. That isn't necessarily true. You know, if you're really that strong and you can do 50 or a hundred of them, congratulations June with one arm,

[00:29:52] Carl Lanore: [00:29:52] no, get away, get away fast, add, add 40 50 60 pounds to your body.

[00:29:59] Coach Rob Regish: [00:29:59] Or [00:30:00] elevate your feet. Yeah. You know what? What you will find is that, like I said, you can make it as easy or as hard as, as necessary. If you're used to doing regular pushups and you can, like you do it, like I said, 50 or a hundred, put your feet up on the wall. You know you're going to very quickly, fine a point where it's now a low rep exercise and if you get strong enough and practice them.

[00:30:28] You would be able to pull off handstand pushups. You know, not many people can perform those, especially people weighing more than 200 pounds, and it delivers, frankly, it delivers a truck load of more of satisfaction than pressing, you know, a barbell over your head, at least in my experience. Um, you are.

[00:30:54] You learn how to kick up into a handstand. And again, this is against the wall where we [00:31:00] want to work on strength before balance, right? Um, and then progressively, uh, you know, work into a larger range of motion for the movement until such time as you can do reps. and then you build the reps up if you still want to get stronger from there, put your trap bar on the ground in front of the wall.

[00:31:21] Grab the elevated handles and perform handstand pushups with those. Now you're going to add this much to the range of motion at the bottom of the movement. It's going to get a lot harder. Trust me. So those are some of the things that you can do if, and that's if all you have is the trap bar. Most people have something more than that.

[00:31:44] Um, but in this case, that's how I would maximize the amount of equipment that you do have. You you and listen. When the gyms reopen, my goal is to come back bigger and stronger than when I left, not smaller

[00:31:59] Carl Lanore: [00:31:59] and weaker. [00:32:00] There's a guy, uh, who I like very much and I follow him on Instagram, DD Spears, who has been listening to the show since it started.

[00:32:08] And this is the first time he is catching the live show. And so I just wanted to say hello to him. Thanks for being here, brother.

[00:32:16] Coach Rob Regish: [00:32:16] Um,

[00:32:17] Carl Lanore: [00:32:17] so we're going to take a quick commercial break. And when we come back, we have more questions and answers. And of course those of you listening live, uh, you can listen. By the way, I don't know if people realize this, but the stream is fixed.

[00:32:31] The stream that everybody used to listen live. At Su-Preme radio.net now works. If you go to superhuman radio.net and look for the listen live button. If you're on a computer in a browser, it'll be at the top right hand side of the page. If you're on a smart phone, you've got to scroll to the bottom of the page, past the blog post, and you'll see the same button.

[00:32:52] If you click it, you can listen to this show live while you're running around town. So you don't have to be stuck in front of a [00:33:00] computer or your iPhone looking at it. You can listen to the show live as well. So keep that in mind for future listening. Right now, that stream is working and we also play some really good music.

[00:33:10] Rob, I have the best music in the world on him.

[00:33:13] Coach Rob Regish: [00:33:13] Yeah, I was sitting here getting real motivated,

[00:33:15] Carl Lanore: [00:33:15] you know.

[00:33:17] Coach Rob Regish: [00:33:17] That was Pat and Molly and she liked it too.

[00:33:20] Carl Lanore: [00:33:20] Yeah, so they go, we have the best mashups that you've ever heard here at the superhero radio networks, so check those out. I, we're going to take one quick commercial break.

[00:33:28] We'll be right back. Stay tuned.

[00:33:37] Coach Rob Regish: [00:33:37] This is the superhuman

[00:33:38] Carl Lanore: [00:33:38] channel evolution. Just got kicked up a notch.

[00:33:53] Coke, Rob records.com is the place to go if you want to be stronger. This is also a good time to start reading. [00:34:00] You know, if you're stuck in a house you want to read, and the best thing to read is, uh, information about building greater strength and vitality. And the best place to do that is at  dot com because I don't think anybody has the repository of information that's at that website.

[00:34:15] You don't have to go far. Just have to go there. So John, uh, co Polis Kufa Polis, am I saying that right? . I'm trying, John, don't be mad at me. I have a friend who's used steroids for over a decade, and I'm going to get, well, let me get to your actual question out because it's a, it's a little longer than what actually shows up here on the, uh, on the, so here we go.

[00:34:39] So he says, I have a friend who's used steroids for over a decade. He never comes off subscribing instead to the blast and cruise method, which is pretty much what I do because I'm on HRT. I'm not going to get off completely. Um, when I ask him what supplements he takes, he said only one protein. And that's not a supplement.

[00:34:57] That's a food. Just for the record, I mean, I know [00:35:00] protein powder is a supplement, but it's still part of food. Why is that? And is everything else really just a waste of money if you're on the juice?

[00:35:10] Coach Rob Regish: [00:35:10] Yeah. You know, this is, it's a very prevalent view. I, a lot of guys that use steroids. And in my view, um, it's dangerous and it's, it's shortsighted, uh, because they're dismissing all supplements out of hand.

[00:35:26] Right? So, you know, in the past I've said it before, and I'll say it again. If anything, people that use drugs should be taking more natural products or supplements, then they're non geared. Brethren, the psychology usually goes something like this. Hey, these steroids work incredibly well, way better than any supplement I've ever used.

[00:35:54] Add add to that the fact that the drugs are expensive. Um, the food is [00:36:00] expensive. You know, it's not an inexpensive sport and they develop a mentality that nothing works like steroids except steroids. Therefore, supplements are a waste. If there is any discretionary income leftover, it's put in you as you saw it.

[00:36:19] In this case, it's usually put towards, um, supplemental protein. Like many viewpoints. There are elements of truth just to some of those statements, but they're, they're partial truths. Um, and in fact, I think they're giving up protection on the cheap. Especially if they're using large amounts of 17 alpha alkylated drugs, or they're staying on for years on end.

[00:36:46] Um, and never, ever coming on. And I'm not just talking about simple testosterone administration, you know, it's almost always two or more. So for starters, um, a variety of [00:37:00] over the counter liver guards, I'll call them. Are effective. I've seen him work. I'm on blood work. Tude cut to UDCA is probably, um, one of the best.

[00:37:12] Uh, different people have different opinions. Some people use milk thistle. Uh, we discussed an acetyl cystine, uh, just a few minutes ago. Alpha lipoic acid and a product called live 52. Are all things that I've seen guys say, Hey, I've been using X, Y, and Z and taking one of these liver guards. Look at my, you know, labs, and I'm not in bad shape at all.

[00:37:41] That's not to say that all oral steroids are going to pickle your liver. Uh, they're not, you know, there are varying degrees and, and guys want to stay safe. So here is an over the counter solution to that problem. Uh, there are a couple other things that people can use. [00:38:00] Taking one to 200 micrograms a day of vitamin K too can help prevent calcification of the arteries.

[00:38:09] Um, we know  does a fantastic job at lowering both your fasting blood sugars and total cholesterol in the cases, in those cases where it's high, more importantly.  acts as a very strong antioxidant, which is the real issue in cholesterol problems that you want to address because it's not high cholesterol.

[00:38:35] That's the problem. The Framingham hearts drug study, you know, done years ago, was very clear about that. It's not high cholesterol, it's oxidized cholesterol. So antioxidants are something very helpful to be using. Um, others such as vitamin C, E, a beta carotene, a zinc, alpha [00:39:00] lipoic acid, you know, those to my mind would also be advised.

[00:39:04] So, you know, as an example, you can go poking around pub med and you're going to see, like in the case of vitamin C in the first study I saw was, uh, guys that were taking anywhere between the gram to 1.5 grams of C a day. That was shown to protect guys using steroids against prostate cancer. They had a much lower incidence of prostate cancer.

[00:39:30] It was undeniable. And it's just right. Just vitamin C. uh, it's even been established. And I think you brought, brought this up, Carl. Uh, copper's effect.

[00:39:42] Carl Lanore: [00:39:42] I was just going to say that. And, and you know, bodybuilders tend to not eat a lot of vegetables. Right? If they do it the minimal, you know, it's, it's broccoli, it's green beans, you know, it's not a lot.

[00:39:53] And so we get a lot of zinc from animal protein. We got a lot of copper from [00:40:00] vegetables. And so what ends up happening is they become imbalanced and high zinc, low copper. And once you have that copper imbalance, that opens the heart up. Uh, the heart muscle up to changing and those changes lead to two things.

[00:40:17] The first thing is cardiomyopathy, and then that's followed by the buildup of fibrotic tissue in the heart. And so taking a key laded. Uh, what she laid at. However you like to say, you take a key laded a one milligram or two milligrams of copper a day, and it can actually keep you from developing the enlarged heart that's been associated with both heavy weight lifting and heavy steroid use.

[00:40:42] It's a very simple thing to do. Very simple.

[00:40:46] Coach Rob Regish: [00:40:46] And the study that I was looking at, guys that already had arterial sclerosis, it, um. It's somehow reduced it, you know, just some copper. Yeah, yeah, yeah. Uh, you [00:41:00] know, you can keep going down the line how high homocysteine levels you, you know, by taking, creating B vitamins or, and, or trimethylglycine

[00:41:10] Carl Lanore: [00:41:10] or try stop using any caffeine or coffee.

[00:41:13] So I'm going to, I'm going to blow, I'm going to blow the lid off of coffee in about a month.

[00:41:18] Coach Rob Regish: [00:41:18] Okay.

[00:41:19] Carl Lanore: [00:41:19] If you have high homocysteine levels and you can't figure out why and you take B12 and B six and they won't go down. Yeah, stop drinking coffee and stop using caffeine and give it about a month and watch where your homocysteine levels

[00:41:29] Coach Rob Regish: [00:41:29] go.

[00:41:31] Yeah. And so that, that's great information, but you know, what I just knocked off were half a dozen examples of, I'll call them conditions that can occur when somebody is using drugs. Um, and they're over the counter solutions and they're documented to work very, very well. So, you know, having said that, it's, it sounds like your friend has made his mind up, you know, he's not going to come [00:42:00] off anytime soon.

[00:42:01] He's not open to some of these things, but try to have the discussion with him about taking the longterm view right, of his health. And. If he, if he's not going to discontinue the drugs at any point or change what he's using. Um, it's a sign that the drug is controlling him. He's not controlling the drug.

[00:42:25] This goes for all drugs. Caffeine, for example. Right? People try and try and try, they can't quit caffeine. Um, for those people that can, it demonstrates that they're controlling the drug drugs, not controlling them. And sometimes when guys are hit with that, you know, it's, it makes them stop, in fact, and that's what you need to do here.

[00:42:49] Get your friend to stop and think. Um, and more importantly, along those lines, let's say stopping the gear for some amount of time. Here's the problem. [00:43:00] If you trained, geared up long enough, you will forget. Or even worse, you'll never learn how to train and gain naturally. You know, that's, uh, that's an, that's a quote unquote side effect of drugs that I have noticed in the last 10 to 15 years is a lot more prevalent than it used to be because I see kids, man, when I was training up the gym, I would see kids coming in on a weekly basis that literally it was their first year of training and they're on stuff.

[00:43:36] And

[00:43:36] Carl Lanore: [00:43:36] now, now it's SARMs. I have a, a F, uh, uh. Friend whose son is 17 years old, and he contacted me through Elisa and wanted to know about LG, you know, whatever. Six Oh four four and you know, I'm like, dude, man, you're 17 years old. Your testosterone levels have raging. You don't need anything.

[00:43:57] Coach Rob Regish: [00:43:57] No.

[00:43:58] Carl Lanore: [00:43:58] I mean, it's just crazy, [00:44:00] by the way.

[00:44:00] Steve Holloway, thank you for the compliment to both of us. Thanks a lot. Yeah. Um, yeah. I know the kids get on younger and younger now. It's just stupid. But you know what, they look, they emulate adults. They want to smoke cigarettes. You know, they want to quit school and go to work. You know, they want to do steroids and help, you know, make gains faster.

[00:44:24] They think you can't, you're never going to change that. That's just the way they are.

[00:44:29] Coach Rob Regish: [00:44:29] It's too bad. It really is. Yeah. Yeah. It is what it is.

[00:44:32] Carl Lanore: [00:44:32] Jim Weber says, um, I'm going to read his question from the question sheet cause it's also kind of long. I think it got truncated on the screen here. I'm hoping you can help because so far nobody including my doctor can figure it out.

[00:44:47] I'm having heart palpitations. They aren't what I call severe, but I can certainly feel something is off instead of skipping beats. It just feels like it's fluttering. I can't really describe it. [00:45:00] My doctor told me to get off all my supplements, but I'm reluctant to do that. I take no uppers or downers, not even a pre-workout.

[00:45:08] What else could it be? Fish oil. I mean, there's quite a few things here.

[00:45:12] Coach Rob Regish: [00:45:12] Yeah.

[00:45:13] Carl Lanore: [00:45:13] I might not even be your supplements. Just for the record. Go ahead.

[00:45:16] Coach Rob Regish: [00:45:16] Right and right. So we need to screen this part. You know, we're not doctors and we're not, I'm not qualified to give you medical advice. You did the, I think you did the right thing.

[00:45:26] By seeing a doctor and you should probably continue to do so and work with him or her until you know definitively what might be causing this. And that's no longer happening. So, so first things, first a couple of thoughts. It could simply be a sign of the times people have severe anxiety over coven at 19.

[00:45:49] Um, and that anxiety is real. And oftentimes it can cause. You know, your heart, the flutter, heart palpitations, whatever you want to call it, especially in people [00:46:00] that are prone to anxiety. Um, it's palpable and that's before any financial worries that might result. As you know, they either they or their spouse experience a job loss.

[00:46:14] So don't necessarily discount that. In rare instances, your irregular heartbeat could be a sign of anxiety, but personally. I don't think that's the case here, especially if they're, none of those stressors are present. Second, I would ask what prescription drugs that you want because of all the offending substances.

[00:46:37] Prescription drugs have a much higher side effect profile than natural substances. Not all the time, but most of the time. That's just the fact, and it's also a fact. That doctors and medical professionals are a lot more likely to blame supplements versus drugs. And again, you know, it may be that it's the supplements, [00:47:00] but you know, in my experience, they're quick to point the finger.

[00:47:04] Having said that, his advice to temporarily get off all supplements is probably wise. Now notice I didn't say forever. Right? Just temporarily. The good news is that things like creatine and beta alanine, the, the benefits are going to stick around for a long time, even after you discontinue them. We know from studies that takes about eight weeks.

[00:47:31] For phosphocreatine creatine levels to go down, back to quote unquote normal or baseline in the muscle. It takes even longer. I want to say like 2% a month for carnosine levels to go back down. So if you've been taking beta alanine for a long time and you're worried about creatine and you're worried about this continuum, you know, losing your gains, don't, they're going to stick around for awhile.

[00:47:57] So the next logical step. [00:48:00] Would be to see if stopping everything results in your heartbeat going back to normal. Now, if it does, then your challenge right is then to reintroduce one supplement at a time, probably for, you know, one or two weeks for each one until such time as you rule out the offending substance.

[00:48:23] Um, I can tell you though, from experience the two biggest offenders here. Are usually beta alanine and vitamin D.

[00:48:35] Carl Lanore: [00:48:35] vitamin D causes palpitations.

[00:48:37] Coach Rob Regish: [00:48:37] Yeah. Yup. Well, the problem comes right in. The more is better mentality. And listen, you know, offender number one right here. Used to live by the motto, triple the dose and hope for the most.

[00:48:53] Right. And that's beef, but that was before the supplements did anything. Now we have supplements that do high [00:49:00] doses of beta alanine, and I'll, I'll qualify that as six grams a day or more. Um, will displace L taurine, which is an amino acid, which plays a role in regulating electrical impulses and therefore heart rhythm.

[00:49:17] You lower your beta alanine dose, you'll see those heart flutters go away. Likewise, high high dose vitamin D has been shown to result in some heart rhythm disturbances and they think how it works is as follows. All right, vitamin D levels affect. Yeah. The amount of calcium that your body absorbs calcium right, generates those electrical impulses and muscle contractions and it helped that help regulate your heartbeat.

[00:49:52] Doctors tend to tend to consider levels to be adequate if I think they want to see what [00:50:00] 30

[00:50:00] Carl Lanore: [00:50:00] 30 32 above 32

[00:50:03] Coach Rob Regish: [00:50:03] okay. And, and so if levels rise above 50. A person may experience side effects. However, most of the research that I saw indicated that the toxicity threshold for vitamin D is pretty darn high. It's over

[00:50:20] Carl Lanore: [00:50:20] a hundred a hundred over 150 nanograms is where people start to show symptoms, calcification of tissue and stuff like that.

[00:50:30] Coach Rob Regish: [00:50:30] Right? And so usually, usually that happens in people that are taking anywhere between 10,000 and 40,000 I U a day. Um,

[00:50:43] Carl Lanore: [00:50:43] and you can't get toxic levels of vitamin D from staying in the sun because there's a built in feedback mechanism that destroys the vitamin D before it's released from the skin. Once your, your body has enough 25 hydroxy.

[00:50:59] So you can [00:51:00] only get high levels by consuming a supplement. Interestingly,

[00:51:04] Coach Rob Regish: [00:51:04] and of course, there are those of us who get plenty of sunshine on top of, so supplementing with vitamin D. so if you've gotten a little heart flutter or the irregularity, um, I would encourage you to look at those two things. If you're taking either one of them, I would get those out of the mix first and see if that helps.

[00:51:26] And. You know, obviously with the vitamin D thing, you don't want to have low vitamin D levels because that too can cause heart rhythm disturbances. Um, you can scale back to 600 I you a day or a thousand, um, and get your levels tested over time such that you can optimize them and know how much to take.

[00:51:49] Not too much, not too little. It's a delicate balancing act. Right? Um. But that's what I would do. That's my hunch as to what might be causing it. [00:52:00] Keep working with your doctor. Um, don't let them point the finger though. Uh, you need to ask about prescription meds and what those are doing. And you know, they're oftentimes, it's been my experience.

[00:52:15] So write you a script really easy and send you on your way without a word of the side effects. And matter of fact, the last time this happened. Well, doc wrote me the spirit because here try this. And I said, what are the side effects? You know what he said to me? I don't know. He said, don't read. He says, don't even start reading about them.

[00:52:36] How's that?

[00:52:37] Carl Lanore: [00:52:37] That's a horrible thing for him to say. That was that. That's it. That sounds like he violated his, uh, his oath to do no harm

[00:52:44] Coach Rob Regish: [00:52:44] and walked out. I gotta tell you, man, I was dumbfounded when he said that.

[00:52:49] Carl Lanore: [00:52:49] The number one thing, the number one. Offender. When people tell me that they've developed either a AFib or some sort of a, [00:53:00] uh, a arrhythmia, is apnea snoring?

[00:53:04] Do you snore? The first thing I would ask you, do you snore? And if you say, yeah, but no, no. If you're snoring, you could actually be getting enough of an imbalance at night of oxygen to throw cortisol in. And after night, after night after night of this, everybody who has obstructive sleep apnea develops a Rhythmia is first.

[00:53:24] They either get atrial fibrillation, they get PVCs,  contractions or some undistinguishable flutter. That shows or doesn't show up when they go and get, uh, a, uh, uh, an EKG. So the first thing I look at is your sleep number one. You already said you're not using uppers and downers, but the next thing I would say is caffeine.

[00:53:44] Number three, do you carry your cell phone in your shirt pocket over your heart? Don't think this is mumbo jumbo. This is legit science. Okay? Having your cell phone over your heart can change the rhythm of your heart. Uh, number four, hormones. [00:54:00] When estrogen gets too high or is is ratio wise high compared to testosterone levels, you will start to develop a heart rhythm issues.

[00:54:10] A number six electrolytes, which, uh, Jeff Clifton astutely posted magnesium levels, uh, for heartfelt. But it's not that simple if you're, it's not, when we talk about the problem I have with the discussion about minerals today. Is we look at one of them all, you know, magnesium advocacy. People take more magnesium.

[00:54:31] They may not be low magnesium, and if you raise magnesium, you may have to raise calcium and you may have to raise potassium. So electrolytes should be looked at like you're looking at an orchestra instead of just one instrument. But that's important as well. Um, and also Jeff offers that PPIs. Like a  sack.

[00:54:53] And these other ones that are over the counter give him pulps and that's probably because they block nutrients, uh, [00:55:00] minerals and stuff like that. Cause we know that people who take these PPIs end up with severe nutrient deficiencies. Uh, the other thing I would look at your blood sugar. Are you starting to develop metabolic disorders?

[00:55:11] And that's easy. You buy an inexpensive glucometer at Walgreens and test your blood sugar upon waking in the morning before you eat or drink anything three days in a row, add them together, divide by three, and that's the average. And that's where your blood sugar is. If it's starting to creep up above 90, you need to check that and get it in control.

[00:55:29] Uh, and then the last one is fish oil. Fish oil has been known. To cause rhythm issues in the heart. It's been studied. It's talked about in studies, and people have experienced it. So if you're taking official, you may want to consider, but I think your approach is the best. Le, the way I've discovered what has been plaguing me in my life the past few years is a complete elimination diet.

[00:55:53] Literally just eating two or three foods a day, two or three foods that I knew were not offenders, and then adding things [00:56:00] in. Seeing how it feels, pulling them back out. It's a long process. Most people don't want it. Most people just want, I just want to be read with, you know, I don't want this feeling anymore.

[00:56:09] They go to their doctor and your doctor capitalized that, take this pill. You never find out what was really causing the problem. You just mask the symptom. But this is an exciting time for you because you're going to discover a lot about yourself if you do this right. Um, and then of course a Dave Hartnett says, what's up, Carl and Rob, thanks for being here, Dave.

[00:56:26] I love having it. Um, the next question comes from Eric slacked and he says, I've got to read this as also another long question. So I gotta go to the original notes cause it gets truncated. I want to read the whole question. Eric says, um, what my gym closing. I lost the ability to bike, push and pull sleds, et cetera.

[00:56:49] Worse, I lost my job. So it's not like I have any money to buy one. What kind of cardio can I do besides jog? I'd sprint, but I pulled the [00:57:00] hamstring last time doing that and I'm reluctant to do it again.

[00:57:04] Coach Rob Regish: [00:57:04] Yeah. Um, well, you know, I've got a lot of thoughts on this, but, but the first is this makes a distinction between conditioning and cardio.

[00:57:17] And the distinction is, is, is it's as big as, as working out versus training. Big difference. The fact is conditioning work is anaerobic. You think about it as anabolic cardio or anaerobic cardio. The better you get at it, the better you'll be. Even at traditional long distance, long duration, low intensity stuff, it doesn't go the other way.

[00:57:48] You take somebody who can jog forever and have them push and pull a sled. For getting, it's going to be out of breath fast, right? You go the other way with it. [00:58:00] You know, if you're working the sled hard, you'd be able to do any amount of distance that you feel like. Um, it's really something to, to make the distinction on.

[00:58:10] So, um, it's interesting, right, that the reverse is not true. And so why do people. Waste time on traditional long duration, low intensity cardio,

[00:58:23] Carl Lanore: [00:58:23] and let's distinguish something we already know that high intensity interval training turns out to be very beneficial for not only, uh, metabolic, uh, changes, uh, and conditioning.

[00:58:37] But also that does translate into. Long steady state type cardio as well. Well, well, lifting up a heavy Brock and walking with it is basically high intensity interval training because you can't walk with it for hours. You can walk with it for a short period of time. You've got to drop it. Your heart's pounding your body, and then you recover and you recover [00:59:00] and you pick it up and you walk two more.

[00:59:01] That's the same thing as getting on a. Uh, an elliptical and blast it off for 45 seconds and then just coasting for, you know, three minutes. Same thing. You got to get the same metabolic benefits. Why not just pick something heavy up and walk with it? Which Patrick Rogers, I gotta go back up here. I gotta go back up here because I got to give him a shout out and I don't want him to think that I didn't see this.

[00:59:22] But Patrick Rogers, you know, he said he loves that weighted cardio, pushing, pulling and carrying. And he's a big, strong dude. And I'll tell you something else. We were talking about farmers walks at the beginning of this show, and Rob said to me. How heavy were you at your heaviest? I said, 330 pounds. He goes, yeah, you'll built a farmer's walk.

[00:59:40] You carried a hundred pounds around with you everywhere you went. And I was like, I thought the same thing the other day. It's true. Like, why do I like farmer's walks? Why do I love them so much? Yeah, because I was a big fat slob, basically doing a farmer's walk every day of my life for about 10 years.

[00:59:55] Coach Rob Regish: [00:59:55] So yeah.

[00:59:56] Yeah, loaded carries. Before I [01:00:00] forget the most productive form I can think of. Of anaerobic cardio would be loaded carries. And you can obviously do that a number of ways. You can, you can pick up a rock, you can do it with a trap bar. You can do with dumbbells, you can do it with kettlebells. You can pick your wife up and carry her out

[01:00:20] Carl Lanore: [01:00:20] like that.

[01:00:21] I bet.

[01:00:21] Coach Rob Regish: [01:00:21] Yeah. So, you know, don't, don't discount that. It also has the biggest carry over to the weight room. And so I would encourage you to mimic. Whatever you're doing in the weight room with that anaerobic cardio you, you do a set that lasts 20 seconds and then you rest two minutes and then hit it again.

[01:00:42] Carry an object heavy object for 20 seconds, put it down two minutes later, pick it up and do it again. You're going to be really true. Yeah. You're going to be really surprised the next time you hit the waiting room,

[01:00:55] Carl Lanore: [01:00:55] so make sure everybody understands. Patrick Rogers has a farm. Yeah, [01:01:00] so when he says tie an old car, Oh, he said a an old car tire.

[01:01:04] I thought it's a tie. An old cardio weight belt and drag it around the backyard. I was like, yeah, well Patrick has a farm that his backyard is pretty big, but that's a good tie. An old car tire to your weight belt. Put it on drag up behind you around the yard. Works better than one may think.

[01:01:20] Coach Rob Regish: [01:01:20] And that's kind of what I'm doing right now.

[01:01:23] Like today, after the show, I'm going to take my sled in my car. I'm going to go to a local grammar school parking lot. There's nobody there and I'm going to spread with it, you know? And like he was talking before about, I don't want to sprint anymore cause I could tear a hamstring. I'm right there with you.

[01:01:41] I tore a hamstring years ago. Sprinting. But understand there are all different kinds of spreads, right? And

[01:01:48] Carl Lanore: [01:01:48] sprinting with the load, sprinting with the load. You know the, when you, here's where you tear a hamstring, sprinting, unloaded, just just letting your legs go. Bam. Yup. But when you're sprinting with the [01:02:00] load on it, you're not going to tear a Hampton cause your legs aren't going to move as fast as you think they are.

[01:02:04] Right.

[01:02:05] Coach Rob Regish: [01:02:05] And if you don't have a, you don't have a sled, fine. Sprint up a Hill.  you're going to find out what graded exercise that is and how difficult it is. Um, and I'm not just talking about sprinting up, I'm talking about walking back down the Hill before doing another sprint. It's really something to experience if you've never done it.

[01:02:27] Carl Lanore: [01:02:27] Well, let me give you, let me give you one other easy way to do some really. Strenuous cardiovascular training that fits into conditioning work in your home. If you live in a two story home, you have a set of stairs, go up the stairs and down the stairs and do that at a fairly good click. 20 times you'll be huffing and puffing.

[01:02:47] Yup. Go up and come down, go up and come down, go up. And you'd do that 20 times. So that's 40 passes. One representative down

[01:02:55] Coach Rob Regish: [01:02:55] w you know, we have a 20 pound weight vest and I, that's, that's another one of my cardio [01:03:00] workouts. Up and down, up and down, up and down, and it's a hell of a workout. You know, we were joking before about pushing and pulling cars, but you can do that.

[01:03:10] I mean, it's now, don't be, don't be a dim with like one of my friends did this and he didn't have anybody in the car.

[01:03:19] Carl Lanore: [01:03:19] Yeah.

[01:03:19] Coach Rob Regish: [01:03:19] That's the problem. He fought because he was on a flat surface and Rose way the hell away from this tiny, tiny little. You know, hell that he was safe. Well, if you've ever pushed a car, then you know, you're almost always looking at the pavement as you sprint as hard as you can.

[01:03:43] He put, he pushed the car to the point where it just got to the edge of that tiny, tiny yell, and he found out later how a tiny, tiny hell you can get a car going real, real fast. Fortunately, [01:04:00] nobody got hurt. Um, but, but that's, that's another example of anaerobic cardio. Um, if all you have is weight plates.

[01:04:09] Bring him outside 25 35 45 pound plate, toss some Skyward because I don't hit the ground and then walk over and do it again and again and again. Builds incredible explosive power. Yeah. And my job does take it out of you,

[01:04:25] Carl Lanore: [01:04:25] dude, do it on your front lawn, so your front lawn, it looks like somebody dropped a bomb on it afterwards.

[01:04:32] Yeah, it'll look great. You have a big, big giant six by six divid on your front lawn and your wife will lock you out of the house. After doing that, I'll guarantee you, I know if Elise is listening to this right now, she's thinking he better not trying any of this stuff at our house. Yeah,

[01:04:47] Coach Rob Regish: [01:04:47] good stuff. The other thing that comes to mind, uh, is, are sledgehammer swings.

[01:04:53] You know, that's another excellent exercise. Even though like, I keep forgetting to work them in [01:05:00] more. I can tell you that after trying and just once, um, you will not never forget the unique feel. And I think it's because, you know, you've got the act of raising it above and over your head. Right. And then slamming it down over and over and over.

[01:05:16] Carl Lanore: [01:05:16] Did you notice your shoulders felt better afterwards?

[01:05:19] Coach Rob Regish: [01:05:19] Yes, exactly.

[01:05:20] Carl Lanore: [01:05:20] I was just thinking about the movement. I'm thinking about the movement. I'm thinking, wow, I bet that's good for people who have problems shoulders.

[01:05:26] Coach Rob Regish: [01:05:26] I, my shoulders were so loose after that. Yeah. So. Yeah. And, and, and listen, I'm not, but you can't do that every single day.

[01:05:38] There are going to be days when you just don't feel up to it. Um, those days, my advice to you would be this walk, don't jog. Walk. Now it might just be me and my flat feet, but jogging is nowadays a very painful exercise for me. In particular, my shins. Right? I get terrible shin splints. [01:06:00] Uh, and my lower back.

[01:06:01] It really feels it. So listen, walking gives you 90% of the benefits of, of jogging. Some people say even more with almost zero risk of injury. If I had to do it all over again, I would have never jogged. And, and you know, days like tomorrow I'll probably just go for a walk with my wife and I'll feel great and ready to hit it again.

[01:06:26] All right, on a Friday or Saturday

[01:06:28] Carl Lanore: [01:06:28] and get yourself a pair of a set of be strong BFR bands and put the ones on for your legs and walk with those. You walk, you walk 30 minutes with BFR bands on and you'll come back to house. Feel like you squatted heavy all day. I'm not kidding you. I, I've been walking with them with Elisa the other night.

[01:06:48] We went for a walk and I didn't walk with them and I was so fast. Just walking it because it's like I was unleashed all of a sudden because I didn't have those damn BFR bands on. And you can win a pair of, go to [01:07:00] superhuman radio.net at the end of this month, we're giving away a 400 and something dollar set of BFR bands and the app and the whole system.

[01:07:08] So don't forget to check that out.

[01:07:10] Coach Rob Regish: [01:07:10] Yeah, I would have never thought you can get them around your legs.

[01:07:14] Carl Lanore: [01:07:14] Oh, they have. They have the legs. They haven't for the legs and the upper arms. The leg ones are unbelievable. I put those things on and do body weight squats my legs. Or they're like blown up and

[01:07:24] Coach Rob Regish: [01:07:24] painful.

[01:07:25] Yeah, I bet.

[01:07:27] Carl Lanore: [01:07:27] All right, look, we're going to take one quick commercial break. When we come back, we have the blueprint tip of the day. Stay tuned.

[01:07:32] Coach Rob Regish: [01:07:32] This is the superhuman channel where we use oxygen for the

[01:07:36] Carl Lanore: [01:07:36] power of good.

[01:07:41] Welcome back to the blueprint power hour with coach Rob ruggish. This email address is being protected from spambots. You need JavaScript enabled to view it.. So much good information there. Don't waste your time. Go there. Literally spend an afternoon there and you'll, you'll have all sorts of great tips on how to be stronger [01:08:00] tomorrow. The blueprint, tip of the day, Rob, what is it?

[01:08:03] Coach Rob Regish: [01:08:03] Tip of the day is some thoughts on the importance of being physically robust. And so, let me put a finer point on that. If there's one thing, um, I think about Qubit 19 that's positive. I would say the whole word deal has taught people which teaching people the importance of being physically robust. And when I use that term, I'm not just talking about, you know, being all jacked up and carrying around a lot of muscle.

[01:08:37] I mean, the whole package, you know, in incredibly strong health in all respects, strong muscles, strong immune system. Right, the whole nine yards. Because as far as I can tell, that is literally what may spell the difference between living and dying for [01:09:00] people who can track this thing. So let me give you just one example.

[01:09:04] Uh, a good friend of mine, real good friend, knows a coworker who contracted the virus despite not having any other underlying physical conditions. His breathing started to become labored and he was eventually hospitalized. When I inquired as to what the treatment was, is that, Hey, what do they do for him?

[01:09:26] Right? His reply was, was this stark as it was bleak? He said, there is no, the best they can do is put you on a respirator to help you breathe and let the thing take its course.

[01:09:40] Carl Lanore: [01:09:40] Ventilator a ventilator

[01:09:42] Coach Rob Regish: [01:09:42] or mentally. So it's not going to be like this forever, right? Hopefully they have a vaccine or other existing drugs that can save people.

[01:09:56] Um, and fortunate, fortunately for the man in question, he [01:10:00] made a full recovery, but I want you to consider just for a second how that story would, would maybe have otherwise, and if he wasn't physically robust. Going into this thing, let's say instead of nothing being wrong with him, he was, I dunno, a smoker or, or had been a smoker years and years ago, but despite quitting, he had COPD, chronic obstructive pulmonary disorder.

[01:10:30] And for those of you that are unfamiliar with it, COPD has been described to me as a, it's kind of like when your nose gets stuffed up. And you can get only this tiny, tiny amount of air through it, right? You can barely get enough air in and exhaling isn't much easier. And that occasionally happens to me if I eat gluten and it's one of the [01:11:00] scariest things I think I've ever experienced.

[01:11:03] I was like, okay, I'm just going to shut my mouth and try to breathe through my nose. And the person that had it told me. That's what COPD is like.

[01:11:14] Think about that thing, you know? I mean, that's what it's like having CLPD and that's how damaging smoke smoking can be to your lungs, right? We know all that, but now imagine contracting the virus that attacks the lungs like coven does on top of your COPD issue. In those cases where people are actually dying.

[01:11:39] You know, it's not just old people like everybody originally thought. There's no question that the elderly are more at risk and advancing age puts you more at risk, but it's come to light that plenty of younger people are dying from this thing too, in large part. [01:12:00] It seems to be from the stories that I've seen, that's due to not being very physically robust.

[01:12:07] You know, you're overweight, you're compromised, you have diabetes, you're compromised, you smoke, you're compromised. Every additional medical condition adds to the danger quotient, right? It weakens a link somewhere in your physiology and your body's defenses. And for some people. That's all the virus needs that little window to get in and do its damage.

[01:12:35] And people are starting to realize this now, right, but, but for years, many of them put diet and exercise last on their list of priorities, or they give it lip service. Yeah, I'm going to start a diet when Monday. Monday comes Monday goes, they never started, or if they do the Roundup for three days, you [01:13:00] know, they all had better things to do and they couldn't be bothered with this diet and training stuff.

[01:13:06] Right. It's just, it's just what young people do. You know your vein, you want to have big muscles, you know, why don't you grow up? I've heard crap like that. Believe it or not, from people that don't know any better, except now. It's a whole nother ballgame. It's called life or death. That's the name of the game we're playing now.

[01:13:28] Life or death. Let's say you're one of these people that's been overweight for years, maybe even decades. You know, they've said the hell with eating right or exercising. No time for that. You know? Now they see what a terrible mistake that was because because people are dying.

[01:13:53] people are getting fat, people are dying. So now they're scrambling to do something [01:14:00] about it, you know? And it's an unfortunate, but it wasn't an overnight process. You know, getting to 400 pounds, it's not going to be an overnight process, getting down to 200 and a lot of them lack the knowledge, you know?

[01:14:15] Um. It is. It takes time to get in physically robust shape. That's time that many of them may not have.

[01:14:26] Carl Lanore: [01:14:26] In fact, the CDC is telling people not to even try. Don't even try to eat healthier. Don't. It's not going to save you, which is the stupidest thing you tell people. Like you could say to them, look, get healthier, eat healthier.

[01:14:38] It may not save you now, but it may save you. The next time we have a pandemic kind of

[01:14:44] Coach Rob Regish: [01:14:44] Jesus. These people are quote unquote authorities. I bet, right? I dunno. Listen, it's crazy. You know, when people are getting advice like that, so, so here's what I would tell you. I would tell you that what [01:15:00] we discuss here every week matters.

[01:15:04] And it matters a hell of a lot. It matters more than what people. Give it credit for. It's not just an exercise in vanity like many people think what you have practiced as a superhuman, what you've heard on this show over the years that it's been on is paying off handsomely. Now. It might not make you immune from contracting the virus.

[01:15:30] That's not what I'm saying, but. I will say for damn sure it improves your chances of surviving. Right? And I would, I would, I would even go one better and say dramatically so. So keep listening, keep learning and keep practicing what we talk about here every week. Because quite frankly, it might be the difference between you living and die.

[01:16:01] [01:16:00] Carl Lanore: [01:16:01] So we know why it's protective. It's not just being more robust. So I'm going to connect some dots for you, what we learned yesterday from dr. Uh, um, let's see, what was the name of the Saudi law? Santiq LA Santhi. I can't, I think it's LA Santi. I'm sorry. Um, who has done all this great research on the effects of a Zithromycin and treating this disease, this, this outbreak.

[01:16:30] Is that this is a re, I've always talked about how it's reverse transcripted virus, right? Well, guess what? Guess what cells it uses to become factories to make more viruses since the senescent cells. Oh, now we assume as we get older, there's more of an accumulation of senescent cells, but not the older people in our audience was.

[01:16:54] Guess what one. Single resistance training session [01:17:00] removed 60% of the senescent cells from muscle tissue. One training session.

[01:17:07] Coach Rob Regish: [01:17:07] Isn't that incredible?

[01:17:09] Carl Lanore: [01:17:09] So those of us who train have already fewer senescent cells. Even though I'm 60 I'll be 62 I have a, he even said it. I said, there's a plausible to think that because all the things I've been doing for so long.

[01:17:21] Oh yes. He said, of course you, your, your, your, your biological age may be in the, like you're 40 or 30. So the accumulation of senescent cells, that makes you opportunistically a target to die from this. Think about that now, Robert, one second. Okay, go. Go Rob.

[01:17:39] Coach Rob Regish: [01:17:39] I mean, that's incredibly interesting. So, so the very cells that this thing is, is getting in the door, so to speak, with are killed off.

[01:17:51] For lack of a better term by training.

[01:17:53] Carl Lanore: [01:17:53] Yes. And then also intimate and fast and kills them off and you using things like rap miacin and now has [01:18:00] he showed a Zithromycin only attacks and only gets rid of senescent cells. The fact that I'm going to start taking a Z-Pak once a quarter after yesterday's interview,

[01:18:11] Coach Rob Regish: [01:18:11] I would, you know, I would love to hear some authorities stand up and tell people, listen.

[01:18:19] At least a few days a week exercise, right? I mean, and, and if you do, you will greatly lessen the chances of you contracting the virus, right? And so that's something that I told my son and his friend, I said, why are we still training? And I said, the proper amount of training will boost your immune system.

[01:18:46] Right. Rather than flatten it. And so I didn't have any information about nest themselves. But you know, the factory mains training helps.

[01:18:58] Carl Lanore: [01:18:58] Absolutely. And it can help. Now it can help [01:19:00] now. That's the real thing. You get to the gym three or four days a week, now they're closed. And you actually will limit the number of senescent cells in your body making you less opportunistic for this, this virus to kill.

[01:19:12] I gotta I gotta say something, then I'll come right back to him. Yeah, this is an amazing phenomenon and I appreciate it. Every time someone says something like this, I've been listening to superior radio network for 10 years, DD Spears, 15 years. You know, it's really an amazing phenomenon that I have people who have been able to listen to my droning Brooklyn voice in their ears for 10 years or more.

[01:19:36] It's a wonderful thing. I appreciate it so much. Robert and Robert brings out an amazing point. That we have all experienced in this audience. People at my office used to mock me for years about my training and clean diet. You have to learn to enjoy life. They'd say, now they're all panicking, looking for hand sanitizer and masks.

[01:19:55] That's beauty. That's beautiful. I want to use Robert, I want to use that somewhere [01:20:00] about the young radio show. I'm going to use that with your permission, so please, and I'll quote you. It'll be on the quote. It's brilliant. It's brilliant.

[01:20:08] Coach Rob Regish: [01:20:08] It is. Not only is it true, but it's, it's funny and sad at the same time.

[01:20:14] You know, it's, you know, and, and with respect to people that have been listening for all the years that you've been on, it's not just your voice that they love. It's the quality of information because you, you will literally learn something new every single show. Or certainly every week, depending upon how frequently that you can listen.

[01:20:39] And again, this is not about being vain. It's not about being a meathead. It's not about thinking you're better than anybody else. This now is life and death, and we have powerful evidence that what we do, the lifestyle that we live. [01:21:00] Could very well saved your life and save the lives of other peoples. So I hope, I hope you're getting new listeners to Carl.

[01:21:08] In addition to people who have been list

[01:21:10] Carl Lanore: [01:21:10] all we are at, quite frankly, I wasn't gonna mention this today, but, but, um, so once you, your website gets to the 100,000 ranking on Alexa, you are in the 1% of top websites globally.

[01:21:27] Coach Rob Regish: [01:21:27] Tomorrow.

[01:21:28] Carl Lanore: [01:21:28] Yesterday we were 111,000. So I predict that by, uh, the end of this quarter, January, March, the end of this quarter, we will break that 100,000.

[01:21:42] A score threshold and be in the 1% range of

[01:21:48] Coach Rob Regish: [01:21:48] top global

[01:21:48] Carl Lanore: [01:21:48] websites in the world, and I don't even pay attention to it. I just show up for work and do my work and these numbers change and they change and we looked at against it. I was like, Oh my God, this is a landmark. [01:22:00] This is a, this is a historic moment for the show.

[01:22:02] We've never been down in the 100,000 so now we're at 111,000. Wow.

[01:22:07] Coach Rob Regish: [01:22:07] Congratulations man. You deserve. Thanks sir.

[01:22:10] Carl Lanore: [01:22:10] Thank you. And thanks to everybody who showed up today for the live show and participated. I love having the viewer participation, and don't forget you can listen live if you can't sit down and watch the show live superhuman radio network website.

[01:22:26] Supreme-a radio.net now has a listen live button that you can use from your iPhone, Android, or your computer. If you go to the website from your computer, it's in the top right hand side. It says, listen live. If you're on a smartphone, you got to scroll all the way down to the bottom of the page, past the, uh, uh, the shows past the blogs, and then you'll see it and you can click it.

[01:22:49] And so you can listen wherever you go now. Cool. Yeah, and about two weeks we'll be on Alexa. So you'd be able to break into the house and go, Alexa, play soup, your radio podcast and the latest [01:23:00] show stopped playing for you.

[01:23:01] Coach Rob Regish: [01:23:01] Wow. Talk about easy, right?

[01:23:03] Carl Lanore: [01:23:03] Yeah. Yeah. I'm going to be like pit bull. I'm going to be worldwide anyway.

[01:23:07] All right. Great work. Great show coach. Thanks a lot for always doing the heavy lifting for us. Go to coach Rob, register.com show Rob some love. Sign up for the blueprint bolt and give it a try. And if you're not satisfied, cancel. And if you cancel, then he knows he needs to do something different and he'll get in touch with you and ask you what you want.

[01:23:25] In fact, maybe we should thought telling people now, email This email address is being protected from spambots. You need JavaScript enabled to view it. and tell me what you'd like to learn about in the blueprint Bolton. How about that one? Good that I look, we'll see everybody tomorrow. We have a great show tomorrow. I think tomorrow we'll do a show about, um, how to reverse the fibrotic, uh, optic nerve, which is becoming a problem, uh, and in our population right now.

[01:23:49] And, uh, there, I think that we're doing that one tomorrow or, or we're doing the one about, Oh no, we're doing purified fish oil. And. And heart function. I think that's the one tomorrow. Whatever it is, [01:24:00] it's a great show. You can thank Elisa Profumo for taking the show back out of the gutter and booking all these great appointments with great real scientists again,

[01:24:08] Coach Rob Regish: [01:24:08] so they all be listening.

[01:24:09] Carl Lanore: [01:24:09] I see everybody tomorrow. Thank you for watching and listening today. Share the show. Please share the show. Please share. The show. We'll see tomorrow .