[00:00:00] [00:00:00] Carl Lanore: [00:00:00] yes, it is the blueprint power today. But that kind of got away from me a little bit. Welcome back to another episode of superhuman radio. There will be no politics discussed on today's show. I got some real heat over at YouTube, uh, from people who say we love your show, but we hate when you go political.

[00:00:16] So if I go political, I want Rob ruggish to like hit the buzzer anyway. Uh, we want to thank our title sponsors, legendary foods for making the show possible. And if you go to the website, eat legendary.com and use the code SHR. You'll get 10% off your entire order. Fantastic. Nut butters, seasoned almonds.

[00:00:40] They're tasty pastry who thought that adults still loved pop tarts? Well, I guess when you fall in love with them, when you're a kid that love affair doesn't end, just because you get older because they can't keep these things in stock because they taste so good. And it's basically a pop tart with one gram of sugar or less, less than one gram of sugar.

[00:00:59] And [00:01:00] nine grams of high quality protein. And when you all about your macros, things like that matter. So again, go to eat legendary.com the code SHR, and get 10% off your entire order. Let them know that you love their products and that you heard about them here on super human rights. Now I will play

[00:01:19] Coach Rob Regish: [00:01:19] Rob's music.

[00:01:22] Carl Lanore: [00:01:22] Calling all blueprint, army fall in line.

[00:01:25] Coach Rob Regish: [00:01:25] It's time for the blueprint power hour

[00:01:27] Carl Lanore: [00:01:27] with coach Rodriguez on the

[00:01:29] Coach Rob Regish: [00:01:29] superhuman radio network.

[00:01:35] Carl Lanore: [00:01:35] Hey Rob, how are you doing?

[00:01:37] Coach Rob Regish: [00:01:37] I'm doing great. I'm in the middle of the what looks or just starting rather, uh, a week off all the signs were there. So it's not a take my own advice and listen to that little voice inside. You know,

[00:01:48] Carl Lanore: [00:01:48] what were the signs Rob?

[00:01:50] Coach Rob Regish: [00:01:50] Um, little niggling, not injuries per se, but like the other day, my knee, I felt pressure in it.

[00:01:58] My shoulders didn't [00:02:00] feel fully recovered from it. My last shoulder workout sleep wasn't as it's as good as it normally is. So when you see those things happening, um, it pays off to pull back. And rest. I mean, your body is asking you to rest, so why not do it? And when I start back, uh, I'm a, I am going to, I'm going to start Westside again.

[00:02:24] And it's been years since I've done the West side templates. So I'm excited about

[00:02:28] Carl Lanore: [00:02:28] that. This is a nice opportunity to switch things up, isn't it?

[00:02:32] Coach Rob Regish: [00:02:32] Yeah, yeah, yeah. I mean, it's listen, you know, when I was doing was working just fine. Uh, if West side proves to be too much, it'll probably be at most a three or four weeks a mistake, but you know, I'm betting if I, if I pick the correct, uh, max effort exercises, uh, it'll be all good.

[00:02:54] Carl Lanore: [00:02:54] And, you know, you could do a modified West side, right?

[00:02:57] Coach Rob Regish: [00:02:57] Yeah. I don't know. I don't think [00:03:00] I could do the four, four day a week template. Not at this point in my life anyway, but well, you know, like you said, the I've seen three and even today, a week template, so, you know, it's

[00:03:11] Carl Lanore: [00:03:11] all work and they work

[00:03:12] Coach Rob Regish: [00:03:12] and they work.

[00:03:13] So that's the bottom line, right? Oh,

[00:03:16] Carl Lanore: [00:03:16] sorry.

[00:03:19] Coach Rob Regish: [00:03:19] Those pop tarts,

[00:03:20] Carl Lanore: [00:03:20] forgot to know. Oh, I love those pop tarts.

[00:03:24] Coach Rob Regish: [00:03:24] Oh wow.

[00:03:25] Carl Lanore: [00:03:25] So we have a special going on over at  dot com. Talk about it.

[00:03:29] Coach Rob Regish: [00:03:29] Yeah, I just want to re remind folks it's still going on. Uh, not too much longer, but, uh, I have made the blueprint bulletin accessible to just about everyone.

[00:03:41] Um, was it occurred to me that right. For a lot of people seeing is believing. Uh, so I did the following two things. Number one. I lowered the price to four 99 a month, not just for one month and even two months, but for three full months. And during that time, [00:04:00] in fact, immediately after you sign up, uh, everyone will have access to the entire library, which point numbers.

[00:04:09] Almost a hundred issues and certainly going to be willing to there excess of that soon. So, um, if you would, before you forget, go to coach, Rob  com use the coupon code SHR and take advantage of by far, what is our best offer ever.

[00:04:29] Carl Lanore: [00:04:29] I didn't have the code up on the graphics. I'm sorry about that.

[00:04:32] Coach Rob Regish: [00:04:32] But those were watching heard

[00:04:34] Carl Lanore: [00:04:34] it, I would imagine.

[00:04:35] Right. So we go right to our B we're going to go right to our first question. We're already getting questions from viewers. We will get to every question I promise you. Um, the first question comes from Tim Tarell. Is there anything that can burn fat fast? That isn't a stimulant? I can't take them, but still want to lose fat faster than I currently

[00:04:55] Coach Rob Regish: [00:04:55] am.

[00:04:57] Yeah. Well, the short answer to your question of course [00:05:00] is yes. Um, but first like really need to take this opportunity to address something fundamentals, because if even one of these fundamentals is not in line, then whatever I recommend, including the strongest fat burner that I can name it, isn't going to do Jack.

[00:05:18] So first fundamental is, are you on a diet that either modulates calories. Carbs and macros or some other variable that keeps blood sugar low and or steady. And the reason I say that is. You can find evidence that many different types. So diets cause weight loss or fat loss. The common denominator seems to be, uh, keeping blood sugar low and or steady.

[00:05:47] So without that, even the most powerful fat burners I can recommend to folks aren't going to work. Second. What is your definition of fast? You say you want to lose fat fast. My definition of [00:06:00] fast. Is a pound a week. And, but I'm talking about real fat loss. And when it comes to real fat loss, that's about as fast as you can lose body fat.

[00:06:12] Most people anyway, without sacrificing muscle, some very obese people can lose a lot more weight early. Uh, but they're the exception rather than the rule. Uh, you can also lose a ton of water more than a pound a day. Uh, when some folks go on these diets, I've seen when seen people go on the HCG diet, which was one of the dumbest things I've never seen the reading 500 calories a day and yeah, a little lose weight, but most of it is water and muscle.

[00:06:48] And then third and finally understand, uh, in use the two most effective forms of exercise. To burn fat, the fastest, those being high intensity [00:07:00] interval training, some sort of it. Hmm. And even better lactic acid tolerance, resistance training. And then finally, of course sleep. We shouldn't just pass over it unless you're getting a quality seven or nine hours a night.

[00:07:16] You are compromising fat loss, get five or less. And you can forget about

[00:07:22] Carl Lanore: [00:07:22] when you get, when you get five or less, you, everybody knows. If you get five or less hours of sleep, you crave carbohydrates all day long because your blood sugar is on a roller coaster.

[00:07:31] Coach Rob Regish: [00:07:31] Yeah. And in fact, I've seen people's weight go up for that simple reason.

[00:07:37] And personally, I think it's due to inflammation, but having said that if you met all of those requirements, then now. We can talk supplements first on the list of course are stimulants. They're great fat burners. Why? Because they increase fat burning via so many different mechanisms. They increase energy, they decrease appetite, the [00:08:00] increased catecholamine levels.

[00:08:02] They facilitate carnitine transfer and then general overall elevate your metabolism. If you get the right stimulant, you can even boost your HDL. Right? Good cholesterol level. Um, the downside. Yeah. And you should know about the downside cause right. We're weighing pros and cons. They can increase blood pressure, especially in people that are new to them.

[00:08:27] They can trigger anxiety or panic attacks. I've seen that and I've experienced that. And. Also, I think personally they increase oxidation, right? The rusting, so to speak on the inside of your body. So you may,

[00:08:45] Carl Lanore: [00:08:45] and there's something else that they are tend to, they tend to do, especially the farmer pharmacological forms of these fat burning or stimulants.

[00:08:53] And that is they, they cause a buildup of uric acid. Yeah, and they cause [00:09:00] a sea quest striation of certain components that you're supposed to get out of your body by blocking them in the kidneys. And so, in fact, there was some evidence that they can even make you more prone to rhabdo, um, because of the, the blockade of myoglobin getting out of the kidneys builds up and that's what triggers rhabdo.

[00:09:22] So there's a, there's a whole blood. Chemical chemistry side to them as well. Right.

[00:09:29] Coach Rob Regish: [00:09:29] And so when I go over these with people, the truth is most people just give those side effects, lip service for the simple reason that they are so desperate to lose weight. It's not that they're unaware right over the downsides.

[00:09:46] They just don't care. And that's the truth. Now the facts stimulants decrease appetite is probably one of them. Yeah. It's not their most relevant function in [00:10:00] causing fat loss, so to speak. Um, but. It begs the question. What else does that, right. Is there anything that can do some of these same things that stimulants do without the downsides or the stimulant effect in the answer is yes.

[00:10:18] And it's as close as your local supermarket it's fiber. Right. A fiber cement, like let's say Metamucil, it doesn't sound sexy, but I'm telling you now it's the missing link for many people, particularly those on low carb diets who don't get enough and that's exacerbated by the way, if you practice intermittent fasting.

[00:10:44] Because you're only eating right once or twice a day, you really need to pack the food based fiber away. If you're going to have a prayer of healing, what you should. Um, so I would recommend to you get ahold of something. If you can't get it from [00:11:00] food and it's tough, it's tough. Um, something like Metamucil

[00:11:06] Carl Lanore: [00:11:06] and there's also, there's also capsules of glucomannan.

[00:11:11] Coach Rob Regish: [00:11:11] Yeah,

[00:11:11] Carl Lanore: [00:11:11] so glucomannan will absorb up to a hundred times its own weight and water. And, uh, dr. Um, Cassandra foresight, she got married a couple of times, but her maiden name is foresight wrote an article when she was at the university of Connecticut, that ended up becoming an entire book published by good housekeeping.

[00:11:33] And if you take, um, each capsule has like, um, maybe. I don't know, 500 grams of 500 milligrams of glucomannan. If you take like four of those capsules, 20 minutes before a meal, you can't eat as much. And the food, the diet, it slows gastric emptying. So you stay full longer. And all the women in this study did was take those cases 15 to 20 [00:12:00] minutes before a meal, and they all share like 10 pounds in two months

[00:12:04] Coach Rob Regish: [00:12:04] without changing it out.

[00:12:06] Yeah. And thank you for bringing that up. I've seen that compound in fat loss, formulas, fenugreek does some of those things as well. Um, but,

[00:12:16] Carl Lanore: [00:12:16] but Fenech, but fenugreek can have beneficial effects on blood sugar, right?

[00:12:20] Coach Rob Regish: [00:12:20] Yes, very much. So it contains four hydroxy, ISO leucine, which they think is responsible for its benefits.

[00:12:28] Right. So. You know, a lot of these things then are familiar, should sound familiar. Uh they're what stimulants do just without the sides. If you do need a supplement, I use and recommend just Walmart's version of equate daily fiber. It comes in an orange flavor. I don't know if there are others. Um, but. To me, it tastes great because I'm using pretty bad tasting and herbs and aminos most of the time.

[00:13:00] [00:12:59] But, um, this stuff is great. You know, it, it promotes heart health, it improves digestion and you get a whopping two pounds of it for less than 15 bucks. So that's a good deal. Yeah, that's a really good deal. It's going to last you a long time.

[00:13:16] Carl Lanore: [00:13:16] Uh, the next question comes from Stu sax. And then at this question, we're going to get to questions that are coming up the, from the live viewers and listeners.

[00:13:25] Have you ever taken anything that really scared you I'm using a fat burner right now? That's really strong and wondering whether I should stick it out. We'll just continue. There's a missing sentence here. He says, do some things just not agree with some people which tells me that this stuff doesn't make him feel good, which to me would be an app salute I'm done with that.

[00:13:49] I'll try something different.

[00:13:51] Coach Rob Regish: [00:13:51] What about you? Well, I, I need to be kind of careful in answering them because yes, there's a wide variation in how people [00:14:00] react to many supplements, drugs, or for that matter or food. So let me just give you one quick pertinent example. I can eat truckloads of mixed nuts. Okay.

[00:14:11] Um, I have a friend who I watched having an allergic reaction, watched his airways close up. Uh, and there was one of the scariest things I've ever seen in my life. So, you know, they're in mine, that's a simple well food, right? Um, it's not a supplement or even a drug, you know, so in some ways, a lot more problems.

[00:14:33] So as for my history, with things. Um, absolutely. Yes. I had some very scary experiences, caffeine and ephedrine. First time out of the gate was a real eye opener. Right? First time I took it, it felt like my heart was beating out of my chest and I didn't sleep a wink that night. I'll never forget that. And the dosage wasn't anything, you know, obscene, it was [00:15:00] maybe a hundred milligrams of caffeine in one tablet, which at that time was 25 milligrams.

[00:15:06] So I was a stimulant newbie and I vastly underestimated the power of both of those compounds, caffeine and a federal. Why? Well, I'll tell you this in large art. It was because in the late eighties, when I came across this stuff, nothing on the market works now. I mean, literally nothing. We kind of live by the motto at that time, triple the dose and hope for the most.

[00:15:34] And so the worst thing I can recall happening with those supplements up until ephedrine was, you know, our, our urine turned bright orange or something, right. They throw a lot of B vitamins. You can't play that game today. If you do. I'm sad to say you're risking some very serious consequences. Who's NIC acid.

[00:15:56] You remember that one?

[00:15:57] Carl Lanore: [00:15:57] Some people lost their liver.

[00:16:00] [00:16:00] Coach Rob Regish: [00:16:00] Yeah, that was a very scary compound. Right. You know why it was a mitochondrial on coupler? Uh, Like the NP, just not, not as strong. Um, it was a, let's say cousin of it. I can vividly recall what January night when I had taken some that day and I was laying buck naked in bed with the windows wide open in the middle of winter.

[00:16:28] And I'm up here in the Northeast. Right. And I was still. Sweating bullets, you know, so yeah, I've used some things that have really scared me if you survive it, though, it teaches you an important lesson right today, especially you need to treat these supplements with respect. Cause there are some very powerful ones.

[00:16:50] My guess is that, um, this guy took too much of a pre-workout and that. Experience happened to me again, not [00:17:00] to me personally, but yeah, I almost have this kid in the gym this week at the gym. I just reopened, he almost syrup on me. Right. You look green. And so I looked at him and I said, what's wrong? And he goes, he, he was, it was tough to understand.

[00:17:18] I couldn't understand him. He was, um, Asia, but I finally figured out he took too much of his pre-workout. And I think he said it was Hyde. And so something like Hyde has in, in, in the recommended serving 420 milligrams of caffeine and three milligrams of your heavy, you know, now imagine some kid or an adult who should, who should know better, who is reckless or just can't, doesn't keep track and takes two scoops instead of one.

[00:17:54] Yes, some very bad things.

[00:17:57] Carl Lanore: [00:17:57] You'll end up in the ER, you'll end up in the yard. And some of these, [00:18:00] these products like, like even, even Aaron over at red con one is sensible and in it, on the label of total war, it says, start with a half a bottle and assess your own tolerance. I thought, what the hell? This is a ready to drink.

[00:18:19] Yeah, the powder, the powder says start with the half a scoop. The bottle says, start with the half a bottle and assess your own tolerance because everyone is different and we, you know, some people can handle, look, I can handle caffeine. Why? Because I have been abusing it for decades now, but in the beginning I couldn't handle it.

[00:18:39] I remember being at Jeff Ruiz gym after using my first pre-workout and all I was there to do his cardio. And I was on the elliptical machine, burning it up. And then all of a sudden this wave of anxiety came over me. I don't know why. And then I was like, something's wrong? I don't know. I don't know why I [00:19:00] feel this way.

[00:19:00] And I got to remember getting off the elliptical machine and there was a personal trainer there named Jay. I was standing there talking to him. He goes, dude, you're all pale. He goes, you okay? And I said, yeah. I said, I used the pre-workout something. And he go, and he started laughing really hard. He goes off, fiend hit you hair like that.

[00:19:18] And it's like, yeah, that's exactly what happened. You know, I have to ask yourself some important questions at this moment.

[00:19:28] Coach Rob Regish: [00:19:28] It's

[00:19:28] Carl Lanore: [00:19:28] you know, when I was a kid and I first moved to Queens, I learned to smoke cigarettes. I used that word. I learned to smoke cigarettes. Why? Cause smoking cigarettes isn't, doesn't come naturally hacking and coughing and feeling like you're suffocating.

[00:19:41] Isn't a natural thing. But for some reason you want to be able to overcome that, to get to this point where you can smoke cigarettes and you have to ask yourself if something makes you feel like that. Why are you fighting so hard to feel normal with that stuff in you? Because I'll tell you something else.

[00:20:00] [00:20:00] And I'm telling you this from experience, uh, stimulants, Rob you of your strength, they don't give you greater strength. You will guess out faster. You will panic. You will, you will miss your lifts. You will, you'll do all that stuff when you're using stems. That's why you don't see powerlifters using stems.

[00:20:18] They use nose, torque. They use these, uh, powerful, uh, ammonia based products that you whip them and they open your senses up. They open your brain up. They don't make your heart pump faster. They make your heart pump harder and then they wear off. That's why they used them. Yeah.

[00:20:35] Coach Rob Regish: [00:20:35] That's why they use, yeah.

[00:20:37] That was going to be my advice, you know, be, be careful, especially with pre-workouts and use just half or whatever it is they're recommending at least until such time as you know, how you react to it. Right. Nobody wants to wind up. In the ER with caffeine poisoning.

[00:20:57] Carl Lanore: [00:20:57] Well, nevermind not even caffeine poison, but the [00:21:00] embarrassment of someone saying, yeah, you can, it took too much caffeine.

[00:21:03] Here's here's the Adavan go home now. You're now you're a douche bag because you took too much caffeine. You're really not. You went into the, went into the ER, swearing, you were having a heart attack, your shortness of breath, you know, something's wrong. And then they go, yeah, you had too much caffeine here.

[00:21:18] Here's an out of van. Go home. Don't do that again. Like a little kid. Like a little kid. Yeah, no, no, I know sad. Um, let's go to some questions here from, uh, so, uh, is there a, um, is there a lipid? Oh, there is a lyposomal red, a bowl and curcumin recently available in Sweden. Is it worth looking into what is read a book?

[00:21:42] Coach Rob Regish: [00:21:42] Well, red, the ball was really the first equity steroid on product sold in the United States by Rick Gruner, who was the CEO of a company called Athletica.

[00:21:53] Carl Lanore: [00:21:53] I remember him.

[00:21:54] Coach Rob Regish: [00:21:54] Yeah. Uh, his writings, especially in powerlifting USA were. Just [00:22:00] tremendous works. And because he didn't just talk about his supplements, he talked about total tonnage and how many days to take it along with X, total tonnage, and then take a 10 day break.

[00:22:11] And then here's when to go back to it. So, um, the name red ball, uh, still rolling. This is with some people in the good way and because of the first red, a ball batches were really amazing stuff. And so I. However, I'll admit I wasn't aware of a lyposomal red, a ball being out there curcumin. I can see and understand that.

[00:22:37] I think we've heard about that. Red a ball, assuming is there still an echo, assuming it's still an equity sterile product. I struggled to understand why they went. Lyposomal it's very water soluble. Due to the multiple low age groups coming off of it. Uh, it [00:23:00] doesn't have any problem, you know, dissolving in a water environment.

[00:23:04] And if you think about it, what's your body, 70 plus percent water and muscle cells are a reflection of that. So, um, I'll tell you this though, Marcus, if you would send me a link. Uh, you can do that. It's probably easiest. If you send it to ruggish This email address is being protected from spambots. You need JavaScript enabled to view it., that's one G and register, and I'll take a look at it for you and let you know.

[00:23:31] Carl Lanore: [00:23:31] So this is a funny one. I can't see your name. So if you're still watching live, could you please post who this is? Squat or die or fall or be old? That's funny.

[00:23:43] Coach Rob Regish: [00:23:43] That is, you know what though? I tell you what, when I read that, what I, what I see personally is I say to myself, Hey boss, you're 50 years old. You can either expect to fail and be old and weak, or [00:24:00] you can expect to be strong and hit new PRS when you go to the gym.

[00:24:05] And I would suggest that everybody listening, that people live up or down. Look who it was. Oh wait,

[00:24:15] Carl Lanore: [00:24:15] wait, Johnson. Ah, that's great. That's great. I've been watching him on Instagram. He's squatting a lot again, too. That's funny, but it's true. Weight loss wise, any personal success stories with Garcinia, cambogia, and again, whoever this is, I'd love for you to post your name so we can give you credit for it.

[00:24:35] I have a strong opinion about this. Go ahead,

[00:24:37] Coach Rob Regish: [00:24:37] Rob. Yeah. Um, that's been on the market for awhile. I personally not aware of, of success stories. If you will. I have not done a ton of research on it, but, um, I know there was some initial excitement over the fact that yes, people lost weight, but I don't know. I never saw it, especially on a, on a big scale.

[00:25:00] [00:25:00] And I, you know, where the product is today. I'm not sure.

[00:25:04] Carl Lanore: [00:25:04] Okay. So here's the problem with Garcinia cambogia. And this is the problem with supplemental marketing in and of itself. I think I just figured out why some people's names aren't coming up. I'm going to fix it while talking to them. Cause I can multitask,

[00:25:17] Coach Rob Regish: [00:25:17] um,

[00:25:19] Carl Lanore: [00:25:19] the bushmen that made Garcinia cambogia famous, uh, because it was able to, or swayed their hunger.

[00:25:30] They could, they could go for hours and hours and hours and hours, and not just fast, but not be hungry at all the way they used. It was because it's a plant source, like chewing tobacco. They would take it and wad it up and they put it in their mouth and they chew it and it would seep into their saliva and they'd swallow it and they'd swallow it for all those hours.

[00:25:56] That they were moving and they were warding [00:26:00] off their hunger with it. So this is a very important aspect of this. Okay. Delivery systems are very important when we look at drug delivery. And so what ended up happening with Garcinia was it's legit. It really works. But not if you take it in a pill and swallow it, none of you put it in a patch and stick it on your arm.

[00:26:22] Not if you put it in a suppository and stick it up your ass. It only works if you use it like chewing tobacco and chew it and let it stay in your mouth. So the juices slowly go down your throat into your stomach. They upregulate, um, A hormone called Koleos sister Kennan, which has been shown to shut off hunger, but it doesn't, if you take the pill and it breaks down in your stomach and it moves down into your small intestine, it's too late, it doesn't do anything.

[00:26:51] So, so they missed the, the, the genius would have been for someone to come out with a sugar-free Garcinia, cambogia [00:27:00] lollipop. I said this decade ago, if they would have came out with a Garcinia cambogia lollipop with no sugar in it, it would have been a win for everybody, but now they want to make pills and powders and patches and other stuff.

[00:27:12] So that's why it failed.

[00:27:13] Coach Rob Regish: [00:27:13] I've got it. I've got a great way to kill appetite while you're fasting and it's free. I'll stay busy, stay busy as hell and especially physical busy, if you can, because it's proven. I mean, the body puts hunger and digestion and everything else aside when there is a, a demanding physical task that you're performing.

[00:27:36] So it's a simple, right? So. Uh, and

[00:27:40] Carl Lanore: [00:27:40] I still don't know who posted that question, uh, because it didn't come. I thought I fixed something and it didn't come through. Okay. Um, let me see where we are. Hold on. Yeah. Uh, we got to go ahead and take our break. Now, when we come back, we've got questions lining up here.

[00:27:55] We've got questions we're already to prepare to answer. Uh, we're going to take one quick [00:28:00] commercial break, stay tuned. We'll be right back with more of the blueprint. Palo our move over superheroes.

[00:28:06] Coach Rob Regish: [00:28:06] This is this superhuman

[00:28:08] Carl Lanore: [00:28:08] channel.

[00:28:12] welcome back. I'm I'm over on, uh, on Facebook, on

[00:28:15] Coach Rob Regish: [00:28:15] the other computer here

[00:28:16] Carl Lanore: [00:28:16] and. So while there was Wade Johnson that said that it was Jason Lulu, that posted, that was weighed. And the question about Garcinia cambogia came from Aden Ray. Uh, so I just try to give credit to the people who were participating in the shelter.

[00:28:31] Then, um, the next question comes from, uh, Nope, that's not it. Next question comes from Richard Murdock is I'm really getting into intermittent fasting, but want to put on a lot of muscle. Can you do it with IIF? And if so, how

[00:28:49] Coach Rob Regish: [00:28:49] well, uh, I'll try to keep this shorter than I originally wanted to, but, uh, the short answer to your question is maybe, [00:29:00] uh, but it is.

[00:29:01] It is not optimal, I think for such a goal, right. To achieve that kind of goal. Right. Especially, especially if you're an ectomorph like me with nine inch ankles and, you know, you were just not made to be, I guess, a, you know, a big person and putting muscle on, especially at a younger age is very difficult.

[00:29:24] That is not to say. That it doesn't have, you know, it's useful. Let me put it that way. When people look at intermittent fasting and then compare it to a frequent eating, right. Traditional every two to three hours, you're eating protein and carbs. I know I'm

[00:29:46] Carl Lanore: [00:29:46] on, I'm on that train now. Thanks to bill tacos.

[00:29:49] Coach Rob Regish: [00:29:49] Yeah. Well, I think a lot of times. We get caught up in it and, and look at it as an either or situation. [00:30:00] And the reality is it doesn't need to be an either or situation. For example, we know eating five to seven small meals a day, we'll work to put on muscle mass, at least in the short term. If, you know, the history of that diet slash recommendation, though, to eat that many small meals, it was never meant to be used for any more than six weeks at a time.

[00:30:28] Really never. It w it's in, um, it was in the old time strong man book. I'm trying to remember the name of it. I can't recall. I can't recall the name of it, but, uh, yeah, it, it was originally published that recommendation was published in like the 1930s, but they made a very, very clear distinction, uh, that it was only to be used for six weeks and no more than.

[00:31:00] [00:30:59] Two to three times a year at most, unfortunately, many people ran with that eating strategy, right? As an all day, every day type thing. And the results frankly, were predictable. There's people put on, including me put on way too much body fat. And by the way, um, this was it's very convenient for supplement companies.

[00:31:23] Especially when they started selling, uh, MRAs or meals, ready to eat like metrics and so forth. If you're dictating to an audience, Hey, you need to eat six to seven small meals a day in order to put on muscle and lose fat. And by God, if you miss one of them, your muscles going out the window, never to return, you know, it's it's crap, but it fit that.

[00:31:50] Diet. Right. And it made it very attractive for a lot of eating frequently. All the time also contributes to [00:32:00] a phenomenon called antibiotic resistance, which I'll go into a little bit more in a bit, but we know, okay, what do we know about intermittent fasting? Well, we know intermittent fasting works really well to lean out, to maximize every morsel of food that you eat.

[00:32:19] Particularly protein, uh, and it improves many, many different, uh, health measures fasting also alleviate it's premature anabolic resistance. In my opinion, that is seen with that high calorie high-frequency eating. So the simple solution is to combine both diets. By cycling several days of heavy eating with several days of intermittent fasting, one diet works to potentiate.

[00:32:53] The other, you just need to experiment to see how many days of each is optimal for [00:33:00] you. I would suggest three days. Of intermittent fasting, rotating with three days of frequent eating to ensure that your calories are about double on the frequent eating date, feeding days versus what they are on your intermittent fasting day.

[00:33:18] And in time you will in tune with your body and you'll develop the optimal schedule to add large amounts of muscle with them with a very minimum of body fat understand. That's a form of caloric zigzagging that I, that I talk about frequently on this show. Right? It has the added advantage though, of upregulating both muscle building and fat loss, especially when you, you learn to match those diets and the timing of the eating to your training.

[00:33:54] I'll give you just real quick, funny story, you know, Johnny Gray, right? Sure. Yeah. [00:34:00] He loves, he loves us HR. He asks a lot of questions. He's a friend of mine from college 20 years ago when Ori Hoff Meckler did that. What was

[00:34:10] Carl Lanore: [00:34:10] the warrior diet?

[00:34:12] Coach Rob Regish: [00:34:12] Right on the warrior diet. I was on that, like the, you know, within a very, very short period of time and I've been doing it for 20 something years and he calls me and I've been telling him about this for 20 years.

[00:34:26] He calls me up the other day. He says, Rob. You're not going to believe this because I've got veins everywhere. This intermittent fasting thing leans you out. Real good. I said, no, you know, today. So look, try it. Even if it sounds outlandish to you try it because I can assure you when I read Auris article 20 years ago, it was the antithesis of everything that they had been telling us.

[00:34:57] Had I not tried it though. I would have never [00:35:00] discovered it is a fantastic tool, especially for body recomposition.

[00:35:06] Carl Lanore: [00:35:06] So you, so you just have whey protein throughout the day and then one big meal in the evening. Cause that's what the Ori halfback law proposed in the warriors.

[00:35:14] Coach Rob Regish: [00:35:14] If you spend some time, sometimes not even a whey protein.

[00:35:18] Carl Lanore: [00:35:18] So you just think faster, you have one meal at the end of the day and that's it.

[00:35:21] Coach Rob Regish: [00:35:21] Right. And I hold 225 pounds pretty effortlessly doing handstand pushups and 500 pound trap bar dead.

[00:35:29] Carl Lanore: [00:35:29] Well, I, I would suggest that like medicine, everyone is different and what they respond to is different. Some people, when they fast too frequently for too long, they, they start to literally start to their muscles.

[00:35:40] Just start to disappear. Uh, I, I believe that I have. Fast and myself into the current state that I am with my lower

[00:35:48] Coach Rob Regish: [00:35:48] legs. And

[00:35:49] Carl Lanore: [00:35:49] I've been talking to some

[00:35:51] Coach Rob Regish: [00:35:51] fairly intelligent

[00:35:53] Carl Lanore: [00:35:53] people within the scientific community. And even at Dell Moosa told me years ago that people can overdo fasting. [00:36:00] But with that being said, I like your idea.

[00:36:02] And I tell you why I like it because you don't need 16 hours to experience the benefits of fasting. It's just 12 hours that you need. So I get up in the morning and I do cardio. I have my first meal at six, I can eat every two hours or two and a half hours thereafter and end up having anywhere from five to seven meals before 6:00 PM when I stopped eating again.

[00:36:25] So I can see it working. I think that I think they can compliment each other, but I won't, but I will say that this about the multiple meal plan, there are a lot of shredded people out there. And it's not all the drugs, because you can take all the drugs you want, if you're not eating right sleeping right training.

[00:36:42] Right. You know, you've said those words yourself. There's a lot of shredded people out there eating six, seven, eight meals a day, and then I'll put it on body fat. And here's, here's where the magic lies in the multiple meal plan. If your macros. Are established, you know, 50% protein, you [00:37:00] know, whatever 40% carbs, 10% fats or whatever it is that you're zeroed in on.

[00:37:06] And, you know, you need 2,500 or 3000 calories today to continue to lose body fat, you will lose more weight having that 2,500 calories in six meals than you will in two. That's actually been shown by, um, by, by people like dr. Jose, Antonio and so on. So I don't think it's necessarily an absolute, yeah, you're going to get fat.

[00:37:30] If you eat six, seven meals a day, any more than it is, you're going to lose a lot of muscle. If you only eat twice a day. I think that if you understand the value of, of eating the right, any amount of calories for the goal, whether it's lose weight, maintain weight, gain weight, They stimulate the muscle to grow.

[00:37:48] So the weight gain is muscle and you have at least a 12 hour window where you're not eating, which could be from 6:00 PM to 6:00 AM the next morning, so that you're getting all the benefits of, [00:38:00] of the time restricted feeding gives for aging and diseases and wardrobe or Alzheimer's disease. And does all these amazing things and keeps you from getting cancer?

[00:38:10] I think you can actually do the multiple meal a day. In a, in a fashion where you're still restricting the time, the feeding window.

[00:38:19] Coach Rob Regish: [00:38:19] Yeah. There's, you know, there's a right way and a wrong way. You can certainly overdue anything. Right. And so overdoing either of those two diets has consequences. So

[00:38:31] Carl Lanore: [00:38:31] there's gotta be a balance in there.

[00:38:32] There has to be. There's no doubt about it. All right. The next question comes from. Stan Hanson. He says long time listener. First time asking you a question. Why are athletes so much bigger today? Is drug testing in strength, sports still that easy to beat? Or is there something else at work?

[00:38:50] Coach Rob Regish: [00:38:50] It is not just pro athletes that are so much bigger people, everyone, everyone it's true.

[00:38:59] If you don't [00:39:00] believe that, try this, uh, go. Hopefully you get classic sports, right? You asked me in classic sports, I was watching the 1986 world series between the red Sox and the Metzi the other day. And you can take any game from the eighties. It doesn't matter. Compare the players versus the players of today.

[00:39:21] It is in most cases, it's night and day. Nevermind the players though. Take note of the fans in the seats, especially. When they get up to go get a hot dog or use them bathroom or whatever, they are universally thinner, much thinner. Um, yeah. And also smaller muscle wise, you know, the man there's just no comparison.

[00:39:47] So, and this is another, this is another interesting story. When I worked in insurance, I worked with a guy who was the former, either off offensive or defensive. I can't remember line coach of the [00:40:00] Redskins 83 Superbowl team. So I was asking him how big the guys were. Right. He told me they had one guy on that team who was 300 pounds.

[00:40:13] Hmm. He was a center and he wasn't even a start center. Right. He was second string. So, so the question becomes then why are people and the athletes so much bigger? Uh, it is certainly, you know, the answer is no, it's. It's not just the drugs. In fact, I don't think it's even the drugs pet play, you know, as nearly as big a role, as some people think now are steroids and growth promoting drugs more prevalent today?

[00:40:43] Absolutely. Sidebar. Nice job, vice president Biden and Congress.

[00:40:49] Carl Lanore: [00:40:49] Okay. I just want everybody to notice that I did not get political today on this show, but Rob did. So there's a guy on, on YouTube named slick Willie who gave me heat for being political. So I'm [00:41:00] glad that Rob did this now cause he loves it.

[00:41:03] Coach Rob Regish: [00:41:03] Well, quite honestly, if you look at, um, mr. Biden's history and the steroid issue, you'll see when you see it, it's not necessarily a political. Um, but now, uh, there are a lot of other things that play into this. Are, are the drug tests easier to beat? I would imagine it differs by sport. You know, I can't really say, are there more and better equipped gyms?

[00:41:29] Absolutely. There's one on every corner now and, and virtually every sport in college now has a strength coach. The the, I think our football team was the only team. I had a strength coach in college also. So the foods that we eat have become much more calorically dense, but nutrient sparse, right? A lot of foods are simply empty calories, generating insulin, gone wild.

[00:42:00] [00:41:59] Right. Which is what I. Said before about, you know, fat loss diets, they all moderate and lower insulin that the combined effect of those, those, and other things. Make more fat people a lot more, but underneath all that fat in most males anyway, is more muscle than there otherwise would be, which should tell you something about the power of just overfeeding.

[00:42:28] I'm not talking about people that train with weights. Look at the calves of the, of the next three or 400 pound person. You see, they're all. Pretty darn big, which is a consequence, right? Obviously carrying all that weight around, uh, how about legal supplements today that we have supplements that actually work they're certainly more effective.

[00:42:53] I would venture to say creatine and whey protein have put, um, some muscle on folks that [00:43:00] otherwise wouldn't be there. Okay. But all of these things pale in comparison to the big one. And that factor is this there's a much bigger gene pool out there, especially amongst people that train with weights in the 1980s, strength training was somewhat still relegated to just bodybuilders, right?

[00:43:25] And, and some higher level athletes and organized sports like football women. You might've had one or two women in your gym and that was it today. Shims are flooded with all different kinds of people from all different walks of life. There was a greater likelihood then that within that pool of people, someone with optimal genetics, we're building muscle, right?

[00:43:52] There's going to be more of those people. Here's the bottom line. People and athletes are undeniably bigger [00:44:00] today, but most of them. People anyway, are just fatter. The people that are bigger muscular wise, largely got that way for the combination of reasons that I gave. Right. It's not just the drugs. There is a much bigger gene.

[00:44:17] Um, and, and, you know, you gotta look at it this way. Uh, yeah. Yeah. There's, there's more muscle out there today, but I can honestly say. That I think that despite all of the advancements that I just cited, most people still don't recognize their genetic potential, which is another issue. And, you know, there are other things that go into it, but that's the history behind bigger people in the last, what, 40 years.

[00:44:49] Carl Lanore: [00:44:49] I want to give you another aspect of it too.

[00:44:52] Coach Rob Regish: [00:44:52] Yeah,

[00:44:52] Carl Lanore: [00:44:52] sure. So I did a show probably about five years ago. With a guy who published a study that later [00:45:00] became a book. And I'm just trying to find his name. I find my laptop. I could find his name really fast and he tracked antibiotic use and the introduction of antibiotic use in the United States.

[00:45:10] And he used it to overlay, uh, to current Hunter gatherer populations like new-agey and so on. And, uh, he shows. Through scientific pathways and then uses that to overlay on a map that it's the introduction of antibiotics that has made humans larger altogether, both fatter, taller, more muscular and everything.

[00:45:39] Coach Rob Regish: [00:45:39] That's really interesting. I ever heard of,

[00:45:40] Carl Lanore: [00:45:40] yeah, it's, it's a fascinating, it's, it's, it's fast. It's not discussed, but you know, when he overlays the, when he overlaid the room, when we did the show, when he overlaid, he talked about. How antibiotics change the gut microbiome, make it more efficient at extracting nutrition, which also shifts the [00:46:00] body to, uh, not only more energy uptake, but less energy utilization.

[00:46:05] Cause it shifts microbes that, uh, are responsible for producing more energy. So you're basically, you're getting more nutrition at every meal, which kind of, you know, kind of goes hand in hand with your tree and dense, uh, idea. But you're not using the energy as much, which means it's being stored more. So there are several good studies that Lincoln use to obesity and multitude of countries by country.

[00:46:33] Um, but then he came out and he said that when you look at civilizations that have never seen antibiotics, there's still three and four feet tall.

[00:46:43] Coach Rob Regish: [00:46:43] Oh, wow.

[00:46:44] Carl Lanore: [00:46:44] And like, and they're getting, and they're getting, and they're eating McDonald's now, you know, like these, these populations are getting fast. Food is accessible to them.

[00:46:51] There are, they're actually being introduced to a lot of westernized foods, but what they're not being introduced to is antibiotics. And then he [00:47:00] looks at it. Then he looks at, uh, in the United States, which he didn't consider them a Hunter gatherer nation, but he said, they're basically in nation untouched by modern medicine.

[00:47:09] And that is like the, uh, the Amish and the Mennonites. And, uh, except on the women tend to use antibiotics more in those communities. They will go to a doctor and get an antibiotic, the men don't and the women and those twos, uh, groups of populations today have, uh, they have rising obesity problems. And don't

[00:47:32] Coach Rob Regish: [00:47:32] what, what does he say about people that don't use antibiotics?

[00:47:35] Carl Lanore: [00:47:35] Well, if your mother used antibiotics tag, you're it. That's what, that's the that's what happens because the diversity of your mother's microbiome is, is passed on to you. And so, I mean, my mother had to deliver me C-section she delivered my sister vaginally and I'm sure that antibiotics had something to do with that.

[00:47:54] Coach Rob Regish: [00:47:54] Uh,

[00:47:54] Carl Lanore: [00:47:54] cause I was a very big baby and, Oh, here's another fact just as an aside, you know, when they [00:48:00] deliver a baby, they, they clamp the umbilical cord and clip it.

[00:48:04] Coach Rob Regish: [00:48:04] Yep.

[00:48:04] Carl Lanore: [00:48:04] If they leave the umbilical cord unclamped. For another three minutes, that baby will be one pound heavier.

[00:48:12] Coach Rob Regish: [00:48:12] Wow.

[00:48:13] Carl Lanore: [00:48:13] One pound heavier. So if you, if, if they, if they clamped your babies and billboard and cut in your pal, your baby was seven pounds, 16 ounces.

[00:48:20] If they would have left that umbilical cord open for three to four minutes, that baby would have been eight pounds, 16 ounces because of the, of course the mother's body pushes blood into the baby. Once it's out of the womb.

[00:48:32] Coach Rob Regish: [00:48:32] Wow. Thinking about the, you know, percentage wise, one pound for a baby.

[00:48:36] Carl Lanore: [00:48:36] Well, what a phenomenon?

[00:48:37] I mean, just, just think about that. Just when you clip the, I'm doing a lot of deep diving into the umbilical cord. I don't believe that it's a, this Relic of birth that has no basis for us to understand that I have a feeling that understanding the build court would give us. Cause you gotta remember. We sprouted from our umbilical cord.

[00:48:54] Our entire body grew from our umbilical cord. Then they clip it and they go out. It's nothing, it's no [00:49:00] big deal. It's nothing. There's nothing. There's nothing to see here just to keep going. You know, back in the day, when you got a rabies vaccine, they gave it to you in your umbilical cord for a reason, because things that go to the umbilical cord go right to the liver, they go to like, it's like a super highway to certain organs in your body.

[00:49:16] Coach Rob Regish: [00:49:16] Don't they save it now? Or is that the placenta?

[00:49:19] Carl Lanore: [00:49:19] No, no. They save in BillGO cord blood for the STEM cells and they do use placenta. Let's get this last question. We'll take our break for the, a blueprint. Typically they look at all the crazy stuff you learned on this

[00:49:30] Coach Rob Regish: [00:49:30] show. I know

[00:49:32] Carl Lanore: [00:49:32] Carrie Atkinson says, I read about modified act on being three times as anabolic, as natural counterparts.

[00:49:38] Any truth to this rumor. And if so, where can I get it?

[00:49:43] Coach Rob Regish: [00:49:43] Right. That's always the other question. Um, there is in fact, yeah, information out there about a, uh, modified  that is being pursued. So here's the four Oh one, one on what's going on. There is a French company [00:50:00] called bio fetus or bio fitness that is studying whether  is a cure for certain muscle diseases.

[00:50:08] And they've already chemically modified. Um, the equity  on molecule into something that they think is a bit more effective than its parent compound. Now sidebar for all the equity doubters out there, companies like this, don't invest millions of their dollars time and resources pursuing company that don't do something right.

[00:50:35] Anyway. The company was founded in 2006 by French scientists that have been studying equity for years. And interestingly enough, um, they re for two regular equity. At most of the scientific conferences, there are people go to as something called bio one Oh one, whereas their modified equity is referred to as bio one Oh [00:51:00] three.

[00:51:00] So that's the back. That's the backdrop. Several years ago, I began to see mention of these modified act, the steroids that, that supposedly, uh, exceeded the anabolic effects. Oh of the parent compound. One of them was something called poster Rome, not to me, confused with , which you'll see plenty mention of in the literature.

[00:51:27] Um, and it is a poster. Rome is a natural metabolite of acting, but this bio one Oh three that this company synthesizes resembles poster postdrome. But it does not occur in nature. And that just note that for, for the near future, because it affects the second part of your question in mouse models of Duchenne muscular dystrophy, bio one Oh three is unable.

[00:51:58] Was shown to be [00:52:00] unable to inhibit the breakdown of muscle, but it does inhibit the decrease in muscle strength. In fact, it was so effective for that purpose, the mice getting it became stronger than the mice that didn't have this muscular district. Um, there was another interesting effect though, that was very deep in their pattern and you gotta read the thing closely to find it.

[00:52:27] They observed that equity makes muscle tissue produce more blood vessels. And this would in part, right. Another part help explain the muscles. So enhancing effects that we see with the steroids in other studies, dumbed everywhere around the world. That fact though the, uh, that it makes new blood vessels.

[00:52:50] That was not a surprise to me. And I'll tell you why, because forever and the day. I have long said that [00:53:00] during the first three days of at least they're on usage. One of the things that I noticed was my VO two max went way up like hiking and stuff like that. It was much, much easier. So let me read to you direct from the patent, but they have to say about this quote after two days of treatment with bio one Oh one.

[00:53:24] It appears that cells from a muscular dystrophy patient have Bazell and maximum mitochondrial, Bret breaths significantly increased over those from untreated cells. They summed up their findings with this bio one Oh one, which again, it's just the stock acting molecule, not even modify contributes. To the improvement of the energy metabolism and muscle cells of patients with Duchenne muscular dystrophy, my opinion has long been and will continue to be, it does so in [00:54:00] people as well.

[00:54:01] Interestingly, bio one Oh three, which is their modified one, its ability to exceed that of bio 101 making new. Um, blood vessels, blood vessels, uh, was, was, it was a little bit better. The only problem is this bio one Oh three, as I said before is not naturally occurring. And so it's not going to be legal to market, at least in this country as a supplement.

[00:54:31] Um, So here's some of my comments on all that research, how much more effective this stuff is then it's parent compound. Well, you know, first you need to know what they consider the parent compound to be and reading the patent application. It is very clear that they think that is 20 hydro . The problem is that 28.

[00:54:57] Is no great shakes. And I've said this again [00:55:00] forever and a day. It takes a hell of a lot of it to see anything. And indeed the scientists state in their patent, that doses of up to a thousand milligrams a day of bio one Oh three, this is the more the right, the stronger stuff, or more maybe necessary for patients to experience these benefits.

[00:55:21] So look, here's the bottom line, I guess. This is one experiment. Captain  is not going to be undertaking anytime. So I have too many other projects going on, you know that, and I, I already feel like we have other equity products that way out perform 28. Maybe not for Duchenne muscular dystrophy, but certainly for, for building muscle sports performance.

[00:55:50] Um, I do hope, I do hope though, this new stuff helps people do shame to a dystrophy and related diseases. So.

[00:55:59] Carl Lanore: [00:55:59] We're going to take a [00:56:00] quick commercial break. When we come back, we have the blueprint tip of the day. And then later in the show, if you're a personal trainer, you're going to hear what I have to talk about.

[00:56:06] Helicopter, not a personal trainer, but you have an elderly loved one that you're responsible for. You know, a fall is the number one reason someone is put in a nursing home. I've said it a million times on the show, men die before women and women end up in the nursing home because you have to get out of the chair a couple of times and fall the kids go, mom, you can't live by yourself.

[00:56:25] Well, there's a new study that shows how to best improve your balance and your leg strength quickly, quickly so that you can stay out of the nursing homes they took. This

[00:56:38] Coach Rob Regish: [00:56:38] is the superhuman channel,

[00:56:40] Carl Lanore: [00:56:40] doing reps with the weight of the world.

[00:56:47] welcome back blueprint. Tip of the day.

[00:56:54] Coach Rob Regish: [00:56:54] The tip of the day is the strongest shall survive. [00:57:00] So if you know anything about nature and wild animals, you know, it's pretty simple, right? At least in their world, only the strong survive. The weak are singled out, hunted down, killed and eaten. That's how it goes. Um, As with everything else in nature, there's, you know, there's always a purpose to it, but you know, it's not just eating though for these animals is as many people mistakenly assume, um, with strength comes status for a lot of these, right?

[00:57:38] Probably these animals, uh, status of mine and your peers, uh, with that power power to select females. To breed with power to eat first power, to signal others, to stay away in our society today, though. Right. That's generally not how it works, except [00:58:00] in the cases that it does enter COVID-19 you never want to underestimate anyone or anything.

[00:58:08] Right. But the stats on COVID-19 or talent. If you're weak, fat, sick, or otherwise compromised, you are more likely to die. Like a lot more likely you often hear, for example, that it's, it's, you know, it's mainly just old people. And while it's true that most who do die from it are older. What is really striking about those statistics?

[00:58:35] Is this almost all of them had quote, unquote, something else. Wrong with them. And then the stats that I saw most recently, that's something else was most frequently I did as diabetes. So, you know, it seems that hanging out with them, Keebler ELLs is a lot more serious than what people thought. And I understand [00:59:00] some people it's genetic, that's not who I'm talking about, who I'm talking about are the people that ate themselves into this condition.

[00:59:07] Okay, so it's no longer just, oops. You know, I've got diabetes, no biggie though. I'm just gonna keep eating the way I'm eating and take these pills at my doctor. Not that simple anymore. Really? Not that simple anymore. Next. Um, let's talk about diabetes tag, team, partner, and friend to the end. Obesity. Okay.

[00:59:34] Incredibly. It's perceived to be one of the least serious medical conditions, at least among people that I talk to. And that's really ironic because from what I can see, right, nobody takes it seriously until there are the reeds are clog. Their heart function sucks and they're a hyper inflamed mess with a [01:00:00] whole bunch of other problems.

[01:00:02] Here's some stats for you from 2000 through 2018, which was the most recent, I could find the prevalence obese of obesity in the United States. States increased from 30 to 42%. And that was, it was even worse amongst the severe, nearly obese. They there we're growing even faster than the regular obese, um, that is bumping up against a woman percent increase per year.

[01:00:31] Okay. Yeah. And you know, you start to do the math on that. And at that rate, the whole country is going to be fat and obese at some point or darn close to it. But what do people do when their weight becomes an issue or their doctor speaks to them about it or somebody else does people just give it lip service?

[01:00:53] And from there they build decades worth of lifestyle habits. That [01:01:00] lead to obesity and reinforced obesity and severe obesity lifestyle habits that are so ingrained. They're almost impossible to break right. All those years later. So it's no longer the fact that they're just fat and it's an unsightly type of problem.

[01:01:20] No, they have a compromised immune system in part due to all that excess inflammation. Um, which is setting them up for death, like soon death, if you can track, if you contract one of these viruses, right? It's no more like, Hey, you know, I'm going to, I'm going to continue to be fat and I'll worry about it in 30 years.

[01:01:45] No, you could be dead in 30 days. He'd come down with this stuff. And so all of these facts, point to one, I think undeniable truth. Being fat or diabetic as a [01:02:00] result of your obesity is no longer. Okay. You know, I might die in 30 years. It's not that kind of a problem anymore. It is right here. And it's coven personally.

[01:02:16] I hope this isn't the case, but I think covert is just the start. However, we have learned a couple of important things from COVID one. These things can spread fast, mostly due to the air travel today, right? International air travel, and the stuff went from China to the United States real fast too. It's going to kill them many.

[01:02:38] Well, they try to come up. The powers that be with the vaccine, number three, the vaccine may or may not work. And even if it does work, it might stop working when the virus adapts and overcomes it. And then finally, you're going to go, you have to go out of your, [01:03:00] out of your house eventually, right? You got to buy food, you got to buy gas, you have to, you have to go out at some point.

[01:03:08] So. Nobody. Nobody is a hundred percent safe, no matter how careful you are, which leaves us, where I'll tell you where it leaves us building a strong body and a strong immune system is your first and last line of defense. I personally heard of a case from a friend of mine. Okay. Whose buddy contracted Covance.

[01:03:35] I asked, okay, what are they doing for him? He said, well, they put them on a ventilator or is it a ventilator or a respirator?

[01:03:42] Carl Lanore: [01:03:42] It's a ventilator to keep them alive.

[01:03:44] Coach Rob Regish: [01:03:44] Okay. So he said they put them on a ventilator. I said, okay, great. What are they doing beyond that? Like we know what are the, what are the doctors giving him?

[01:03:53] What do they say? He says nothing, nothing. One word, nothing. [01:04:00] In other words, You are now in a life or death situation with the immune system that you've built or not, as the case may be versus Kobe 19. I want you to do really let that sink in for a minute, because that is absolutely absolutely what we are dealing with in the right here in the right now, right now, today, this very minute.

[01:04:28] It doesn't get much more serious than that. So here's the bottom line. Most people listening, practice a superhuman lifestyle. And as a super you're likely you're doing everything you can, right. To build a strong immune system and be strong and protect yourself. And that's admirable because changing just your little corner of the world starts to add up when we all do it.

[01:04:53] But. I also want you to know this. There are, there are people out there that need your [01:05:00] help. They need the truth. And they're not always getting that from the powers that be for that truth and for a deeper understanding. And here's the important part, practical steps they can take to protect themselves for that.

[01:05:17] I would implore you to bring them here to SHR. To listen to people who really know what they're talking about, giving them information that will really make a difference. And in doing so, you might just be saving more than just that person. Thinking about

[01:05:39] Carl Lanore: [01:05:39] that. Rigo Vargas posted a question and we missed it.

[01:05:42] So we're going to answer it next Tuesday. Rigo, I'll put the question up now. What is the best way to decrease post-workout muscle soreness? I think he's thinking of Dom's delayed onset supplement or food. Thanks. And we, we will answer that. That'll be the first question we answered next Tuesday. I'm sorry about that regard.

[01:05:58] I just saw it now [01:06:00] and that's it. Do you know, do you know that there was a flu in 1967 that killed a hundred? And 30,000 people. And in 1918, the Spanish flu killed 675,000 Americans. And we didn't do either of the things we're doing today. The more people they test, the more they realize that a lot more people have kids 19 and didn't get sick.

[01:06:26] They didn't get any symptoms. And asymptomatic people are not transmitting the disease. And so I'm sorry, whenever I say this people, I said this yesterday to Elisa stepdad,

[01:06:37] Coach Rob Regish: [01:06:37] he said,

[01:06:38] Carl Lanore: [01:06:38] Carl, COVID-19 kill 140,000 people in just three months. And I said, yeah, I understand that we lose 60,000 every year to the seasonal flu.

[01:06:49] So it did, this is in 67. We lost 130,000 people. So. What's different today is the way they're handling it. That's it. [01:07:00] And it's not making it. And let's be clear about something. If you pay attention, you really pay attention. They're not saying that like in Gavin Newsome, it's saying we're going to shut down California.

[01:07:10] He doesn't say to stop the spread. He says to slow the spread. I said this today to a buddy of mine. I said, you know what they're doing with COVID-19 you and I go out drinking. We got a hundred dollars and you say to me, Hey, slow down. You're drinker too fast. We're going to w we're going to run out of money.

[01:07:25] Let's make it last the whole night. We're still going to spend the same hundred dollars. There's the same number of people are going to get sick in this country from COVID-19 the same number who gets sick. We're going to die. If you're just stretching it out over the course of the next eight months, that's all you're doing.

[01:07:39] Coach Rob Regish: [01:07:39] So are you doing, yeah. You know, the people are playing games and unfortunately they're politicizing the issue. Um, but. Like I said in the tip of the day, you can't change the world. And I know that's very frustrating at times you can't even change what the [01:08:00] people around you, you were doing, what you can is, is change your little corner of the world and that's all, anybody can reasonably be expected of you.

[01:08:11] Now, if you want to go the extra mile and I recommend you do for those people that are open to it. Bring them here, bring them here so that they can hear the truth.

[01:08:23] Carl Lanore: [01:08:23] That show that I did on glutathione, keeping the damage from the pneumonia report. They took that down off of YouTube.

[01:08:31] Coach Rob Regish: [01:08:31] Wow.

[01:08:32] Carl Lanore: [01:08:32] And it's like, it's just as glutathione doctors can prescribe glutathione.

[01:08:36] We're not saying it's going to cure you. It just keeps you from having your lungs ruined from the pneumonia side of COVID-19.  I'm going to say something. I know someone's gonna get pissed off at me and say you're being political, but all you want to say is this. If you're unhappy, the way things are going, make sure you vote.

[01:08:55] You know, I think less than 50% of the population votes every year, I want to [01:09:00] grab those 50% that don't vote and shake them. I want to shake them so hard. Their heads come off their necks. What the F are you doing? You instead of complaining. And instead of letting these idiots take office who had doing the stupid stuff they're doing too, get up and vote.

[01:09:15] I don't care if you vote who you vote for, but vote. We need a big turnout this year. We need more people to vote this year than every before, before, you know why. To send a signal to politicians that we're not standing for them anymore. I want to see the tax returns of a politician. Who's been a politician for 30 years and it's worth $140 million.

[01:09:34] I wanna understand how a politician becomes goes from no money to $140 million as a politician, their entire life. Right. There's something wrong with that. If you're cool with that, you're, you're messed up. I'll tell you that right now. Okay. That's it. I ended up political slick. Willie. I'm sorry, brother. I tried man.

[01:09:51] Look what he did right to the minute right before the break. I we're going to take a break. When we come back, I'm going to talk about a study that shows a fast way to help [01:10:00] people stay out of the nursing home. When we come back, Rob, do you want to sit through this? You want me to let you go?

[01:10:06] Coach Rob Regish: [01:10:06] No, I'll hang out.

[01:10:07] Carl Lanore: [01:10:07] Okay. So sit, sit tight. We'll be right back to breakthrough.

[01:10:11] Coach Rob Regish: [01:10:11] You were listening to the superhuman channel. Don't hate us because we feel good.

[01:10:19] Carl Lanore: [01:10:19] Welcome back.

[01:10:23] One out of four adults. Each year falls. And it's a big issue when they fall, you know, they break hips. I mean, it could end lives. Quite frankly, falling can end lives at that age. It does often it totals out to 30 million adults each year. And of those about 1% of them die. 30,000 of them die each year unnecessarily just from a fall.

[01:10:51] You know, I've sat on this show for years that women outlive men by seven years, but then women end up in an institution and [01:11:00] that's usually because mom gets out of the chair, she falls. The first time the kids go, mom, you know, what are we going to do the second time? They're like, mom, you should lay it on the floor.

[01:11:13] She can't get up. A lot of these times, a lot of women when they fall, they can't get up. They're stuck there. And so, uh, what do you, do you get a medical pendant? Nah, that really doesn't work out so good. It's it's a temporary patch eventually. It's just moving towards being institutionalized. And if you ask older people, no one wants to be institutionalized.

[01:11:31] It's horrible. At the end of your life, you want to die in your own bed. Um, so yeah, interestingly enough of the statistics, 10% of the falls are not, uh, falls are treated each year, 3 million older adults are treated for fall injury, but there's a large, only 10% of them. There's a large number of falls that we don't even know about because they kept quiet.

[01:11:53] They kept in the family, so to speak. So falls remained the number one reason for nursing home enrollments. [01:12:00] In older adults think about that. It's not all timers disease. It's not being able to ambulate any longer. It's not having the lower body strength to get out of a chair, stably, to walk with stability, right.

[01:12:12] And to do all those things. So muscle weakness and gait problems are the most common causes of falls among elderly nursing home residents. They account for 24% of all the falls in the facilities. Now think about this. You fell and that's how you got put into the nursing home. Now you're falling in the nursing home.

[01:12:35] So yeah. So you're double and tripling your risk of dying from a fall, even though your kids have done the right thing and put you into a nursing home, right. Okay. 70% of nursing home, residential women. But this should not fall on deaf ears for men either because lower body strength is critical for walking and for doing all the things that you want to [01:13:00] do to live your life out.

[01:13:02] So the bench step up, we've all seen it in gyms, right?

[01:13:07] Coach Rob Regish: [01:13:07] Yeah.

[01:13:08] Carl Lanore: [01:13:08] Okay. But there's a big problem with the bench step up, right? Th the people that are doing them are usually younger people. Uh, and, and there's no, there's no real. Progressive overload in bench step ups, right. They set the bench and you know, so, so you do something, you do something you go and you do 10 step ups with each leg.

[01:13:27] You go on, you move on. What this group did was they took the bench step up with incremental height and, uh, settings. And they did it in such a way that they started out with women, two groups of women control, and that did nothing. Through the 12 weeks and a and another group. And I'll get some numbers up here for you home.

[01:13:52] Coach Rob Regish: [01:13:52] Remember we talked about it last week. I was talking about doing them,

[01:13:56] Carl Lanore: [01:13:56] the bench step-ups. Yeah, but incrementally.

[01:14:01] [01:14:00] Coach Rob Regish: [01:14:01] Uh, more so with dumbbells, it sounds like here. Yeah. Now

[01:14:04] Carl Lanore: [01:14:04] this is just body weight. This is just body weight. So did they,

[01:14:08] Coach Rob Regish: [01:14:08] that's probably more appropriate for the age group too, but it sounds like they're increasing the range of motion as a way of.

[01:14:15] Increasing the, um,

[01:14:18] Carl Lanore: [01:14:18] well, what they found out was by adding a progressive approach to it, where you kept making the bench a little higher, a little higher, a little higher. And I, and some of these women probably would start off with something the size, the thickness of a yoga mat. You know what I mean? It's just because they're unstable to begin with, but as they did this, what they found out was, um, Well, aside from, for reducing falling incidents.

[01:14:45] I think I got somebody who makes mixed up. Um, yeah. Yeah. The presenter here I am. So the study, the study looked at a 12 week step up program using incremental step Heights on muscle volume, muscle strength, power functionality, ability, [01:15:00] and balanced performance in older women. The control group. Did nothing.

[01:15:05] Uh, the active group that was actually tested, there were 45 women. They were already in an institution. They were around the ages of 69, randomly assigned to the, either the group or the non, the non training, training and stuff. It was primarily determined by step height, as you just pointed out while training volume remained the same.

[01:15:27] So maybe they did. You know, uh, 10 sets with E uh, 10 sets of 10 reps with each foot. The only thing that changed from workout to workout was the height of the step now. So we're talking about minimum, a progressive overload approach. This is not, I mean, you can get fancy once they get to a certain point and say, okay, now we're gonna put a couple of dumbbells in your hand, you know?

[01:15:50] Coach Rob Regish: [01:15:50] Sure.

[01:15:51] Carl Lanore: [01:15:51] They looked at these women a variety of different ways. They measured. Uh, peak power. They measured, measured muscle volume, uh, and, and thigh [01:16:00] size. They looked at knee extensor, isometric peak torque, uh, the rate of velocity. They even looked at their core muscles, believe it or not to see how they were interacting, uh, with the ability to keep the body upright as these women's stepped up on these.

[01:16:17] Uh, platforms. And what they found out was that women who were enrolled in the 14 or the 12 week program progressed so dramatically further, I got these all mixed up and I'm sorry, I'm sorry. They, they, they, they progressed so much further than the group that did nothing at all. You know what I'm doing?

[01:16:37] I'm just going to take these things down because the point isn't lost without having the graphics by just getting these women to do this gentle. Non heroic, progressive step up where they just increase the thickness of the step with each workout, gave these women the ability. To get out of a chair, better to stand and walk [01:17:00] with greater control on their balances.

[01:17:02] Think about this. That was in 12 weeks. If you asked an elderly and which would you rather do enroll in this class at my gym for 12 weeks so that you don't fall and you don't end up in a nursing home or just wait to fall and end up in a nursing home. What do you think you're going to choose?

[01:17:17] Coach Rob Regish: [01:17:17] Yeah, right, exactly.

[01:17:19] They're gonna enroll.

[01:17:20] Carl Lanore: [01:17:20] I mean, and you know, and so, and I want personal trainers to hear this because nobody can do this, but it's a perk, but a personal trip a doctor can do this. Chiropractic can do this only personal trainers can save women from being put in nursing homes. That's where it has to start.

[01:17:37] Personal trainers need to go to, so I did a show once where I told personal trainers. Start approaching your doctors, give them pro approach them as professionals, show them that you're certified. Create a plan, say here's what I'm going to introduce people to send me your, some of your patients to work with.

[01:17:56] This is an ideal thing. You could put this together on one sheet. You [01:18:00] can call it the, uh, avoid the nursing home.

[01:18:04] Coach Rob Regish: [01:18:04] Right. It's true.

[01:18:05] Carl Lanore: [01:18:05] Take all the data. I just put together, you know, number one reason for being put in a nursing home as a fall, you know, they, they fall after they're in the nursing, go to the nursing homes and say, Hey, we know that you 24% of your patients fall, let us help you, let us come and do the front.

[01:18:20] And then you bring your, you bring your, your, um, your benches with you. With all the inserts to progress up, maybe the highest one is only going to be eight or nine, nine inches. That's all we're not doing super step-ups here with these women. We just want them to step up as a step, like a stairs that maybe the top could be the normal height of a stairsteps that they're going to be doing stairs the rest of their lives, right.

[01:18:42] For 12 weeks and save these people. A lot of grief. You'll be doing everybody a great service and you'll get paid good money for it. Go to the doctors and say, Hey. I have a program it's backed by science. Here's the study. You have any patients that are at risk of falling and, and, and [01:19:00] losing their ability to ambulate.

[01:19:01] Let me work with them because only a preferred, only a personal trainer can do this. Nobody else has trained to do this stuff.

[01:19:08] Coach Rob Regish: [01:19:08] That is a, that is a great idea. I can't say that. I'm surprised. I would also expect as the intensity increases. Um, that their heart and lungs are going to benefit from Mendocino because that's, you know, as I, as I said, last week, you're doing with step ups, especially if you you're using any real amount of weight.

[01:19:29] Um, it's not just your muscles, it's your heart and lungs. And boy, will you be a believer after you do your first?

[01:19:36] Carl Lanore: [01:19:36] Well, they looked at the core, they looked at the upper body, they looked at the posture, they looked at the change in the core. They looked at the muscles in the core and everything got stronger from this, even though they ha they weren't holding weights.

[01:19:47] Coach Rob Regish: [01:19:47] Yeah. And, and you know what, um, I kinda, I have a unique perspective on this because. I worked for many years in insurance, in longterm care. And so I was in and out of nursing homes. [01:20:00] I've also had that experience with my grandparents, parents, God bless their soul, um, and watched what they went through in nursing homes.

[01:20:09] And Jen, um, just picked up a second job at a, at a and a nursing home for the poor, something to that effect. What I'll tell you though, is this, um, Is valid is

[01:20:26] Carl Lanore: [01:20:26] shoot. We lost him. Rob, can you hear me, Rob? The last thing we heard was as valid as, and then you dropped out,

[01:20:34] Coach Rob Regish: [01:20:34] pick it up as valid as it, as that is. There is a sadly, there is a reluctance amongst the nursing home community in general and doctors. To ask elderly patients to do any sort of physical exertion, no matter, no matter how small that may be.

[01:20:59] And, and I'll tell [01:21:00] you, even if it is a small thing, it can blossom into a, uh, do a huge thing. One quick example, I had a friend Russ, his mother is in her late eighties. She could barely get out of the chair once. So they did guess what they did. They did chair squats for like a year and twice and three times in the weeks and the months roll by.

[01:21:26] And you know what, that woman's set a goal of getting out of that chair a hundred times. And by God, she did it. And Russ told me when she said, you know, a hundred times she thought that that was so impossible. It would be like, you know,

[01:21:48] Carl Lanore: [01:21:48] yeah. A long time coming. Right. Right.

[01:21:50] Coach Rob Regish: [01:21:50] If at all. And he said the, the look on her face, the day that she did, it was the most easy.

[01:21:59] That was one of [01:22:00] the most special moments of my life. And I know, and he also said this, he said, I know when she passes, that's one of the memories that I'm going to hang on to. Cause he helped me.

[01:22:11] Carl Lanore: [01:22:11] Yeah. It's monumentous. And, and, and the other thing is I get it you're right. So a doctor will look at this, excuse me, he'll look at this.

[01:22:20] Like, yeah, I could help help 50 of my patients, but just one of them will Sue me. I'm not going to

[01:22:28] Coach Rob Regish: [01:22:28] do that. I know. Yeah.

[01:22:31] Carl Lanore: [01:22:31] But, but still the, the link to the study will be in the show notes

[01:22:35] Coach Rob Regish: [01:22:35] today. Awesome.

[01:22:37] Carl Lanore: [01:22:37] Print that out. If you're a personal trainer put together a one sheet flyer, how to avoid the nursing home, do the bullets.

[01:22:45] The number one reason people are, uh, uh, enrolled in a nursing home is because they fall 24% of nursing home residents fall as well. We have a way to eliminate the fall. It's very simple and [01:23:00] it's backed by science. We would like to work with some of your patients and see if they call you. I mean, That's all you need.

[01:23:05] You just need one doctor to start funneling you patients, and you can end. These are step-ups you with no wait, you can go to their house with this stuff in the trunk of your car.

[01:23:15] Coach Rob Regish: [01:23:15] Yeah. Yup. That's a very good point. We'll bring it to Jim to you.

[01:23:19] Carl Lanore: [01:23:19] We'll bring the gym to you and let's, let's be honest. Uh, what are we talking about here?

[01:23:23] Maybe a couple, a couple three sets the first week. Of 10 step ups with each foot and you're done. So you're in and out of there in 20 minutes. They'll probably want to keep you around and talk because they're lonely.

[01:23:36] Coach Rob Regish: [01:23:36] Yeah. That's a great point. Yes, absolutely.

[01:23:40] Carl Lanore: [01:23:40] I think it's, I think that now that we have a study that shows this it's more.

[01:23:44] Evidence that personal trainers need to be working with doctors to help patients age better. That's the bottom. That's all I care about.

[01:23:51] Coach Rob Regish: [01:23:51] That's what I'm looking for. That is awesome.

[01:23:53] Carl Lanore: [01:23:53] That's it for today? Tomorrow is Wednesday. We have a really good show tomorrow. I think actually we have a show tomorrow.

[01:23:59] Believe it or [01:24:00] not, believe it or not tomorrow, we have a show

[01:24:07] Coach Rob Regish: [01:24:07] this year.

[01:24:09] Carl Lanore: [01:24:09] Oh man. Where the hell is it? Yeah, it's a, I think what you want to show tomorrow about intermittent fasting and building muscle.

[01:24:18] Coach Rob Regish: [01:24:18] I

[01:24:18] Carl Lanore: [01:24:18] think it's tomorrow. Yeah, I think that's tomorrow. I think Elisa book, the scientist, uh, who's who's written a couple of really good papers.

[01:24:23] So we'll continue on that discussion tomorrow. Thanks for listening today. Please share the show. Help the audience grow. I know I have an annoying voice, but the information is good people. And Elisa said to me, you know, Maybe you, maybe you, when you, now that you're kicking caffeine again, you're, you'll calm down more because you know, you'll have a more soothing voice and maybe you'll actually have people who will listen more.

[01:24:48] Oh,

[01:24:49] Coach Rob Regish: [01:24:49] there you go. They still need, they still need to wait through our ugly mugs though, to get

[01:24:53] Carl Lanore: [01:24:53] sick. Right. Look at this. Look at this. That's two of these two faces side by side is pretty hard.

[01:25:01] [01:25:00] Coach Rob Regish: [01:25:01] Good times.

[01:25:02] Carl Lanore: [01:25:02] Great. Yeah, the great topic. Kiyoshi early. And then we have this one here. A great show. Glad I caught the second half. I need to watch the replay. Yes, please do. And please share the show. Share the video on Facebook with your friends. Start a watch party, help us reach more people because really ultimately the goal of this show.

[01:25:20] Is to change people's lives to empower them to with both critical thinking and deductive reasoning skills and the right information so they can make good choices. That's all I want to do. That's it. And we'll see everyone tomorrow. Don't forget to go to coach Rob registrar. But show him some love. We'll see you tomorrow. [01:26:00] .