[00:00:00] Carl Lanore: [00:00:00] I told you I'm like a chimpanzee. I'm looking at myself. I can't, it's like I'm, I'm like a Chimp. They see that the image of their own face. They're like, Oh my God. Look at that. Welcome back to another year of super human radio. As we travel full speed ahead into our 16th year of continuous production. And we were supposed to have a show yesterday, but my guests forgot and that's understandable.

[00:00:24] Everybody's coming off of a long holiday. And so it's forgivable, but we will have him back on next week. Wednesday. It's a really good study that shows that the higher your omega-3 levels are the faster your heart recovers from exercise. This is a big deal and they may have discovered how may get three actually protects the heart in this particular study.

[00:00:49] So that's a Wednesday, so we will, we will have that show Wednesday. So don't, don't think we forgot about it. We have to thank our title sponsor. As legendary food helps us [00:01:00] continue into our 16th year of continuous production. I have to tell you that they have a brand new tasty pastry, and it is flipping amazing.

[00:01:07] It's it's nothing like the old tasty pastry. So those of you who've had the tasty page before and thought, Oh, it tastes like a pop tart. What's the big deal.

[00:01:18] This one. Is more like the crust that you'd find on an Apple turnover it's puffy. It tastes like real pastry it's delicious. And the cake style flavor is amazing. It really, really is. And it's a, uh, 20 grams of protein, zero sugar. If you go to SHR network.biz/legendary and use the code SHR 10, you'll save 10% off your purchase.

[00:01:49] I promise you. We went through a box in like two days. My nephew came over. He ate two of them. Uh, they're great. Toasted. Or right out of the package, uh, [00:02:00] this is a big, big win for legendary foods. Again, SHR network.biz/legendary, or eat legendary.com. Use the code SHR 10 to save 10% off your entire order.

[00:02:13] And while you're there. Check out some of their other products, too. They have, uh, other tasty pastries that you know about hot fudge sundae, blueberry. They have, uh, seasoned almonds. They have the best nut butters in the world. Uh, all there for the taking. If you're like me and you want to keep sugar out of your diet, it's easy to do over at legendary foods.

[00:02:34] Now without further delay, let's go ahead and play Rob's music. Calling all blueprint, army fall in line. It's

[00:02:43] Coach Rob Regish: [00:02:43] time for the blueprint power hour

[00:02:45] Carl Lanore: [00:02:45] with coach Rodriguez on the superhuman

[00:02:48] Coach Rob Regish: [00:02:48] radio network.

[00:02:53] Carl Lanore: [00:02:53] How you doing Rob happy new year.

[00:02:55] Coach Rob Regish: [00:02:55] Yeah, happy new year to you too. You're making me hungry with that. Legendary foodstuff.

[00:03:00] [00:03:00] Carl Lanore: [00:03:00] Didn't you say that, Jay, what was it that Jen tried? I think Jen, your wife was talking about the, uh, the, the ready to drink MRAs, which I keep handy all the time. It's kind of reflective, but these things are amazing.

[00:03:12] Have you tried these? No. What am I thinking? What am I thinking? I'm sorry. This is red. Okay. Okay. Obviously my brain isn't working today. That's a red con one product. Excuse me.

[00:03:25] Coach Rob Regish: [00:03:25] We, um, we have tried both flavors of the pop tarts, and I think it's the peanut butter of a nut butters and every single one, the

[00:03:35] Carl Lanore: [00:03:35] peanut butter, the peanut butter, the chocolate peanut butter, nut butter, it's peanut butter.

[00:03:39] Instead of cashew almond, they make, they use a variety of different nuts. Um, I eat that one right out of the, out of the jar. It's so good.

[00:03:47] Coach Rob Regish: [00:03:47] What is the new flavors name of the pop tart.

[00:03:50] Carl Lanore: [00:03:50] It's just called cake style cakes there. Yeah. It's just, let me make sure I'm telling you. Yeah, it's just called cake style.

[00:03:57] See, it says on the side of the box cake style. Yeah.

[00:03:59] Coach Rob Regish: [00:03:59] So 20 [00:04:00] grams of protein. That's a lot,

[00:04:01] Carl Lanore: [00:04:01] you know, like this is, this is if you are tired of protein bars with questionable ingredients, sometimes, you know, um, this is a great snack and it's 20 grams of high leucine, high quality protein and zero sugar. Zero sugar.

[00:04:17] And it's got so everybody's into college and peptides right now. Right? Collagen is a big thing now. Right? Everybody wants college in their diet. It's good for your soft tissue helps you recover from tendonitis and stuff like that. This, there, there a crust has collagen peptides in it. They use collagen to help create that fluffy crust.

[00:04:39] Coach Rob Regish: [00:04:39] What a great idea, huh?

[00:04:40] Carl Lanore: [00:04:40] Yeah. Yeah, big win, big win for legendary foods, big, big ones. So how have you been, did you enjoy two weeks off?

[00:04:48] Coach Rob Regish: [00:04:48] I have, um, I'm, I'm letting some, some minor injuries heal and, uh, that, that time was definitely needed. So yeah, I've been enjoying the time off to the extent that I can in any way, [00:05:00] given the current conditions, so to speak.

[00:05:03] Carl Lanore: [00:05:03] Now, you, you had to go to the doctor to have something checked out on injury this morning, right?

[00:05:07] Coach Rob Regish: [00:05:07] Yeah, I did something to my hip, uh, outside of my lateral hip here. And it turns out the doctor thinks it is, uh, aggravated it ma'am. Yeah. So it's not something the good news is it's not something that will require surgery.

[00:05:23] It was not a structural issue. So to speak, it's just gonna take a couple more weeks and, um, You know, I've already seen benefits from having to do other things, uh, and I can get into that later on, but sometimes these things aren't a curse or a blessing.

[00:05:40] Carl Lanore: [00:05:40] Yeah. And it makes you focus on things like stretching.

[00:05:43] So I, the first question comes from John lawn Corino he says I've decided to get in the best shape of my life for 2021. And that started today. My goal is to get as lean and strong as possible. [00:06:00] What would you be doing to get there?

[00:06:04] Coach Rob Regish: [00:06:04] Okay. So like a lot of people, right. He wants to get in the best shape. Uh, it was like for, you know, best shape possible, et cetera, et cetera, which is admirable.

[00:06:15] Right. It's a great goal, but. Many people have it and few achieve it. So it's important to understand why, um, first, first things first you need, uh, more specific goals than just quote unquote, best shape ever, uh, or as lean and as strong as possible. Those are all somewhat subjective, right? There are no real numbers or measurements.

[00:06:42] Associated with those. So if your previous best shape was two twenty-five at 17% body fat, then coming up with a figure like, uh, you know, two 25 or 10% body fat without losing my muscle would [00:07:00] be a very, you know, admirable. And I think doable goal is leaning as strong as possible that likewise needs some tightening up.

[00:07:08] You might get as low. As 7%. Uh, but discover that your bench breast drops 20%, you know, for people who self-worth is defined by their bench, that's obviously a bad thing. So if it was me, I would set the goal of achieving 10% body fat. Assuming that you're 15 or more right now. Well, same it simultaneously lifting 20% more.

[00:07:37] On weighted dips and chin-ups for example, uh, in gaining a small or even greater amount of strength, uh, with the deadlift, because that can occasionally happen. Almost always. You'll see, uh, uh, when someone loses weight, significant amount of weight, their upper body strength takes a dip and I'm talking about the bench [00:08:00] press.

[00:08:01] The deadlift and the squat, however, um, that can be a different story. So, but the point is this, those through goals co-exist much better. Um, and you'll find one reinforces to the other meaning as you lose more and more fat. Your dips in chin ups should be getting easier, right? Because it's less total weight that you're having to move around.

[00:08:26] And as your strength climbs in the gym, it'll likewise motivate you to be disciplined in things outside of it like diet and make no mistake. Diet is going to be the most important factor for most people in the achieving that goal of lowering their body fat. Okay. Um, Speaking of which it is likely that you will need either lower your carbs calories or in some cases, both, if you're going KIDO, you can make life [00:09:00] a lot easier on yourself.

[00:09:02] Like periodically scheduling a carb load. Okay. Or a carb window of eating. And here's the important point. I define a carb load as anywhere from, let's say four to 48 hours. And so these car windows, uh, can be, you can simply be, you know what, uh, Saturday is gonna be my car Bay, but I'm going to get all of them after my workout between the hours of four and 8:00 PM.

[00:09:31] And that's your car blue? Um, I would also give yourself not one deadline, but two. Okay. I would give you 90 days to achieve the goal, you know, at first, and then we'll also have 180 day timeframe because I'll tell you why too many people set aggressive deadlines. They vent. Let's say, you know, within a month I want to, I want to be, you know, 5% body fat and [00:10:00] benching 300 pounds.

[00:10:01] What happens is when the 30 days comes and goes and they haven't achieved that goal, they self-destruct. Okay, because they beat themselves up in the process and before they know it, they have regained everything that's been lost. 90 days for a reasonable goal is aggressive for some people, but it's doable if you do, if you miss that.

[00:10:28] It's not the end of the world, give yourself another 90 days. And then, you know, you add it up 180 days,

[00:10:35] Carl Lanore: [00:10:35] especially if you see progress, like, like if you don't, if you don't hit your goal in 90 days, but you're like halfway there, stay on the track.

[00:10:43] Coach Rob Regish: [00:10:43] Right. And, and however, small that progress is it's still progress.

[00:10:49] The vast, vast majority. Of people are not competing in some contest, either a vanity contest or a strength contest. Uh, so I [00:11:00] see no reason, right. To get so aggressive that it you've, you're setting yourself up for failure. So, um, if you are however, you know, entering powerlifting meets or, or bodybuilding contest, there's a plan for that.

[00:11:16] Um, and, and, but likewise, you know, don't. Kill yourself. You can see it. I want you to those of you still going to gyms, you can see it right now. A lot of people sign up right. For one, one new year's they're going to get in great shape and they might even come in there every day and own and run and lift weights and boom, boom, boom.

[00:11:39] And then at the end of 30 days, not only have they not achieved their goals, They're beat up sore as hell and getting nowhere, of course, 90% of them quit. You know, that's why keep your goal reasonable set, not one, but two get deadlines, work hard and get it done. Um,

[00:11:59] Carl Lanore: [00:11:59] so [00:12:00] it's interesting because I'm faced with this too.

[00:12:03] And, um, I've been talking to various friends of mine. Whenever I talk about this, I say to them, I'm going to take the next couple of years. And get back in shape.

[00:12:16] Coach Rob Regish: [00:12:16] And I

[00:12:16] Carl Lanore: [00:12:16] think they look at me like couple years, that sounds like a long time. And so then I explained to them, like the last time I was really in good shape was the end of 2018, 2019, 2020 we'll bust years for me, two surgeries in my, on my foot couldn't train legs, uh, various, uh, false starts to get back.

[00:12:43] Going again. COVID COVID again, it's like, I, you know, I have to be realistic. I, I had equity in my home and then I just stopped making payments [00:13:00] and. My home is in foreclosure right now. And I can't expect to go, Oh yeah. In two months, I'm going to be back to normal. No, I mean, yeah, if I hit the lottery, but you can't hit the health lottery, you can't do something that's going to make up for two years of bad choices.

[00:13:14] And so you have to be realistic from the get-go. If you need to be in shape for your next high school reunion, you'll probably be in better shape than you are right now, but you're not going to be in that shape that you want to be in. Because marketers at supplement companies and advertisers on TV have filled you with false expectations.

[00:13:39] Right. And it's sad

[00:13:41] Coach Rob Regish: [00:13:41] because

[00:13:42] Carl Lanore: [00:13:42] most of us have taken years. Like when I was fat, when I was 330 pounds, it took me a decade of consistently overeating. Every day, every week, every month for a decade, [00:14:00] it's insulting to think that I'm going to reverse that in three or six months, because I, I bought this new workout program.

[00:14:08] I mean, it's, it's so be realistic. That's don't fall for the, the BS be realistic.

[00:14:16] Coach Rob Regish: [00:14:16] Yeah. And you notice their timeframes are never longer than 90 days. There are a lot closer to 30. No, they're, they're, they're selling you the lie that in 30 days you can have your dream body after 30 years of, of, of abusing it.

[00:14:34] Carl Lanore: [00:14:34] Yeah. I mean, you gotta, you gotta, you gotta, you gotta take some time to really get back in shape. Scott Crawford says I've ordered, uh, I've ordered up some Turkey testosterone for my next experiment, and I'm familiar with your take on the matter. Since I have it on the way though. How should I best

[00:14:54] Coach Rob Regish: [00:14:54] use it?

[00:14:56] Yeah. So, uh, he alludes there as to what my [00:15:00] take is on the matter. And just so we're clear, um, it is this Turkey testosterone is supposedly. The most quote, unquote anabolic have all studied equity steroids. And that by the way, is due to a single study that looked at how much leucine was incorporated into muscle.

[00:15:21] My position on things is that isolated Turkey casserole. Does not do much in the muscle growth regard. And certainly not anything that you can quote unquote feel or is equivalent to ball. Uh, as some of the studies will tell you, they'll tell you it's better than deep ball. That opinion, uh, has been cemented by the way, like your Kester owns additional costs because unless you're made of money, uh, the cost benefit ratio of any supplement is important.

[00:15:57] And so if you're expecting drug-like gains [00:16:00] and you're paying through the nose and you're getting something much less than that,

[00:16:05] Carl Lanore: [00:16:05] well, or, or because you're paying through the nose, you're not taking. The clinical doses that we're studying.

[00:16:11] Coach Rob Regish: [00:16:11] Right. Right. So . Is only economically viable, just so you know, if you're shopping for product, um, from the source genus, uh Juga Turkistan okay.

[00:16:24] It is true to cast her own is also in , but in much smaller amounts. And nobody I know of, uh, has created an economically viable method of extracting. It just doesn't happen now in fairness to Turkey testosterone overall. Um, I did see an improvement in mind. Durance in other words, my VO two max, since I'm not in the Durance athlete, however, I have no interest, especially given the cost of the stuff that experience by the way, mirrors my experience with [00:17:00] 20 hydroxy, Yankee sterile, or any other isolated acne for that matter.

[00:17:05] Um, So, whether you're using  or, or really any herbs with few exceptions, uh, I have always found more benefit using the quote unquote full spectrum material. In other words, all of the plants available compounds. In the ratios that are present, just concentrated in an extract, it seems. And this goes for any herbal or pharmaceutical.

[00:17:34] Whenever we try and, uh, to identify and extract what we think is the active in the plant. And then just used high amounts of that things start to go wrong. The side effect profile is upped dramatically. You can see it all the time with prescription drugs, right. Where they isolate and produce the synthetic compounds.

[00:17:56] Why? Because they can now patent it the side [00:18:00] effect profile, rather go sky high. Okay. But hold on back to the  for a second. There may be some recourse in Turk after all, after I looked at some of the products on the market, part of my full spectrum mantra is that today 50 years after first identifying equities general, we are still.

[00:18:25] Finding new acne steroles in various plants currently in excess of 500. You can see that on equity-based dot org. If you're interested in reading more. In fact, in 2015, it was reported that 14, 14 different that these steroids had been identified in the Juga Turkistan Anika alone. Here's the kicker. Seven of those were previously unreported.

[00:18:56] That means if you extract just her [00:19:00] castor room from a jugar, you, you lost, you lose 13 other equity steroids that we know of. And there are likely more, right. I suppose it's possible then that if you can find some full spectrum, the Juga Turkistan Anika inclusive of not just testosterone, but all of the known

[00:19:23] Carl Lanore: [00:19:23] and known and unknown.

[00:19:26] Coach Rob Regish: [00:19:26] Uh, it's, it might be worth looking into, so you will still need a training and diet protocol that's optimized for, for adaptogenic. Okay. If you're interested in the favorable body recomposition effects that I think you can get from these compounds, then I would still tell you the blueprint is still the best resource out there to do that.

[00:19:49] It was written for the express purpose of being an active, sterile. You know, protocol, a training shell to use adaptogens in, uh, [00:20:00] regardless full spectrum. Uh Juga if you can find it might be a worthwhile experiment, at least certainly versus using isolated Turkey restaurant, so long answer, but, um, You know, it's, it's not a simple subject is as anyone who's gone down, the rabbit hole can tell you it ain't easy.

[00:20:21] Carl Lanore: [00:20:21] So we have a couple of live questions we're going to get to before we

[00:20:23] Coach Rob Regish: [00:20:23] take our first break. Sure.

[00:20:27] Carl Lanore: [00:20:27] The first one comes from Kirkland where Letty it's a long, long, long one. I'll do my best to read it. He says, uh, Hey guys, just checking in from work. I was wondering if either of you have recommended sources of colostrum.

[00:20:42] I have never tried it, uh, outside of thrive. I'm looking into it for various reasons that would prefer a powder to use sublingually you're not going to get enough. Sublingually that's, that's a waste of time right there. Um, keep up the great work, by the way. I think the point that [00:21:00] Rob makes about progress being progress is great, uh, because overlook.

[00:21:06] W w overlook the value of adding half and one pound increases to their lifts from week to week?

[00:21:13] Coach Rob Regish: [00:21:13] Yes. Small, small increment.

[00:21:16] Carl Lanore: [00:21:16] Okay. You have an opinion on a collage from

[00:21:18] Coach Rob Regish: [00:21:18] yeah. Um, if, uh, if, if memory serves, you actually had a sponsor once it had really good cobalt, remember COBA okay. So, um, I would tell you first look into that, look into that.

[00:21:34] Um, and certainly. You know, you can do a deep dive on it. The other place that I would look for colostrum, but I don't, I don't know if he has it still, uh, John Drake down there at bodybuilding supplements. He includes a little bit, uh, kind of like you do in his protein powder. And, and he does so for, for various reasons, he used to sell.

[00:21:57] Standalone [00:22:00] colostrum the same exact material, but, but just claustrum he used to sell that to a number of doctors actually, uh, and, and medical facilities, so to speak. I haven't seen it for sale recently later on. It's like, but it's worth a phone call or an email to say, Hey, do you still have the colostrum?

[00:22:19] Or if you don't, could you tell me where, where to look? So there's, there's two different, uh, Avenues there. And does the stuff work? Yeah, it doesn't work to the extent people want it to depends what your expert,

[00:22:33] Carl Lanore: [00:22:33] you got to take a lot. So here's what I've found out. First of all, the idea of a sublingual delivery is useless.

[00:22:41] You want colostrum to be digested in the stomach. Um, More importantly, you have to take large amounts, uh, per Koba, P E R C O B a a is one of the most trusted names in claustrum. In fact, they don't just sell to people. They sell to farmers [00:23:00] because colostrum is used to help wean calves off of their mother's milk.

[00:23:05] Um, and they sell it at a price where you can actually take it in larger doses. In fact, When they were sponsors of mine, we had them make a five kilo bag and we had people buying it. And we had people using large doses. And we had people saying that their muscle gains were unbelievable. The real magic in colostrum is twofold.

[00:23:32] The immunoglobulins that helped to boost the immune system. But more importantly, lactoferrin lactoferrin is magic. Lack the Faron builds muscle lactoferrin is it's just, it's a superior, uh, component of dairy. It's not found in regular milk. Uh, it's only, well it's found in regular milk in such minuscule amounts.

[00:23:56] That would be ludicrous to try to drink enough milk, to get [00:24:00] adequate amounts of Lac difference, but it's found in high quality, um, uh, colostrum. So check out per Koba and give it, give it a try. But be prepared to spend some money on it and take large doses of it. I'm talking about couple tablespoons, two or three times a day.

[00:24:18] Just put it in your mouth and wash it down with water. It tastes delicious. I love, I love the taste of,

[00:24:24] Coach Rob Regish: [00:24:24] of course it's very soothing or at least to my stomach. Anyway, uh, that that's one of the things that I noticed. It was very soothing to the stomach and it gave a feeling of contentment. Hmm. And I, I don't know if that shows shows up elsewhere in literature, but that's what I got out of it.

[00:24:43] Um, it was, it was, and it remains a good product. And, and how important now are those immunoglobulins, right,

[00:24:51] Carl Lanore: [00:24:51] right. Uh, Tommy D says happy new year, gentlemen, happy new year to you as well. He says, uh, what is your most favorite [00:25:00] hypertrophy movement sets, rep and scheme included for the hamstrings or hammies with minimal equipment.

[00:25:06] Uh, he says I can chime into,

[00:25:08] Coach Rob Regish: [00:25:08] go ahead, Rob. Um, so he's, he's talking about a movement just for the hamstrings. That's what he's saying. Yeah. Okay. So, uh, if I was going to isolate him personally, I use the reverse hyper extension. Uh, and on that movement, I would have a heavy day of three to five sets of reps, eight or below.

[00:25:33] And then the other day of the week, they too, uh, I would be using about 50% of that weight for at least two to three sets of 15 to 20 repetitions. It's worth pointing out. And, uh, West side lives and dies on reverse hypers it works, uh, the entire posterior chain glutes, hams, lower back. Uh, but in particular, those hands, if you do [00:26:00] two things, one.

[00:26:02] Keep your feet together and point them backwards, straight backwards as you can. And two, if you have an, the ability to attach an exercise band, I would tell you to do so you will see after about three weeks, uh, with that protocol, you go outside and sprint it's like being shot out of a gun. Very very big difference entirely due, almost entirely to your hamstrings strength.

[00:26:35] Carl Lanore: [00:26:35] So if you're saying with minimal equipment, um, get some sort of padding, maybe a yoga mat folded over a couple of times and put it beneath your knees kneel down on it, put something on the backs of your heels to hold your feet down. Uh, this could be a piece of furniture. The, you know, underneath the, uh, sofa, something heavy, get a broomstick, [00:27:00] lay down with your knees on the pads and your heels of your feet wedged beneath the furniture that's holding you there.

[00:27:11] Stretch your arms out with the broomstick, put it down on the floor and push up. Push down on the broomstick to start your body coming up and use your hamstrings to lift your body. From the knees up, use the broomstick because it's going to, it's going to be a long time of hard work before you can actually do this without a broomstick.

[00:27:35] Lift your body, your body up and go down using the broomstick hand over hand, coming up hand under hand, going down, but focus on your hamstrings. Pulling your body up off the floor and you don't have to go very high up. You don't have to do like a King Cobra and go straight up. You can just go two or three feet off the floor, the off the floor at a time until your [00:28:00] hamstrings get strong enough to participate to a greater degree, but keep in mind more people, tear hamstrings, trying to.

[00:28:08] Train hamstrings. It's very easy to pull an attachment right off the bone. So you got to go slow. You got to go gentle. You got to give yourself time and that broomstick handle will help you from putting too much weight on the hamstrings by trying to do this and tearing a hamstring. But when you talk about minimal exercise equipment, you're, you're hitting your hamstrings.

[00:28:32] Exclusively and you're making your hamstrings literally levitate your body off the floor and back down again.

[00:28:40] Coach Rob Regish: [00:28:40] Yeah, I must, I must have missed the minimum equipment thing, but you're right. The, the, the glute ham raise, whether that's, you know, at the gym on a, on a glute ham bench or the manual glute ham raise, uh, it takes an insane amount of strength to be able to do those.

[00:28:56] So don't be despondent if you don't get [00:29:00] it the first time. Just keep working on it.

[00:29:03] Carl Lanore: [00:29:03] We're going to take a quick commercial break. And when we come back, we have more, I have to also correct myself. Um, earlier I said that the flavor of the new tasty pastry was cake style. It's birthday cake style. Thank you, Natalie.

[00:29:20] Kopecky my social media manager and she helps me produce the show now. Um, She just texted me and said, it's not cake style. It's birthday cake style. So that's what it is. It's birthday cake style, birthday cake flavor. Uh, it's delicious. It's worth your dollars. I promise you if you buy any you'll love them.

[00:29:39] And if you don't send them to me, I'll buy them from you. That's an easy one. I stay tuned. We'll be right back with more

[00:29:44] Coach Rob Regish: [00:29:44] superhuman rates.

[00:29:50] Carl Lanore: [00:29:50] Our next question. Oh, wait, we have to plug something. So those of you remember there was a special at the end of the year, [00:30:00] last year for the blueprint bulletin, uh, it's still going right now. People need it more than ever. This is January. Everybody wants to reach their goals and easy way to do that is through information.

[00:30:11] The best place to get information is from the blueprint bulletin it's delivered, right to your inbox, great information and things that we can't discuss here on the show. Uh, people all privy to. If you go to SHR network.biz/coach, Rob, and use the code S H R five. You'll get three months for less than $5 a month.

[00:30:32] It's 1499 for three months of the blueprint bulletin. Give it a test drive. If you feel like you wasted your money, you didn't waste a lot. I guarantee you'll get information that you'll use. And then if you like it, you can continue to subscribe. That's entirely up to you. Again, the website is SHR network.biz/coach.

[00:30:51] Rob use code  and you also get access to literally hundreds of previous blueprint, bulletins. There's a [00:31:00] vast amount of information catalog there. It's all for the taking

[00:31:06] Coach Rob Regish: [00:31:06] emphasis emphasis on the vast. Now, legitimately, I had a guy email me this morning. He said, Direct quote. He said, um, my subscription has saved me conservatively speaking, hundreds of dollars last year.

[00:31:22] And when you look at it since inception, he's, he's been a subscriber for a couple of years now. He said, I can. You know, confidently say I've saved thousands. So that doesn't include the time that people waste. Unfortunately, in things like trial and error, you know, and what training, training methods work best, uh, what supplements are legit, which ones aren't.

[00:31:49] Uh, how to determine what the active ingredient is in some, and then, you know, you don't have to purchase the rest of the formula. It's some very, very [00:32:00] interesting stuff. And like you said, stuff, isn't on the show. There are of course, many of those, right. Otherwise, why would I have subscribers? You'll see.

[00:32:11] Carl Lanore: [00:32:11] Randy Hill says I just turned 50 and looking to revamp my routine, including body weight stuff. I've never done calisthenic stone and not sure where to start tons of tutorials online. Not sure what's best. Any suggestions?

[00:32:28] Coach Rob Regish: [00:32:28] Yeah. You know, um, it's been a couple years since bodyweight training as experiences, resurgence, uh, and.

[00:32:36] But it's out there now, you know, most people are still lifting weights, but, uh, body weight exercise is no longer looked at as well. You know, you, maybe you do that when you're rehabbing an injury. Now people understand the value of calisthenics. Now the question becomes, uh, what kind of calisthenics? How do I learn it?

[00:32:58] Right? How do I [00:33:00] perform advanced movements? Those are all legitimate questions. And in the past, Um, I've been fond of recommending body weight work, certainly, but my advice usually stops at, Hey, you know what? Go buy convict conditioning. And I still think it's the best book on body weight work. Um, but this is what happens in my experience.

[00:33:22] People buy it, uh, people read it and then. They, they never do it or they mistakenly think this is an either or situation, right. Body, weight or weights. Um, that's not true, right? Nothing in fact could be further from the truth. So let's take another approach. You're not going to buy any books right now.

[00:33:45] Okay. But you are going to get a baseline strength level. In to upper body body weight exercises that everyone is familiar with, or at least should be, uh, pushups. And pull-ups [00:34:00] pull-ups can be very challenging, right? For many people, especially those of us over 200 pounds. But that doesn't mean they're impossible far from it.

[00:34:11] What I'm saying here is you should set a goal. To perform at least a couple of reps, uh, with a minimum 25% of your body weight. Right. Hanging from your waist. So for a 200 pound, man, let's call that your body weight plus 50 pounds, right? For at least a couple, two or three reps on the pushups. Most males who lift weights can do, you know, a lot of reps and that's fine.

[00:34:38] Um, but very few do pushups at all. And that's really a crime and it's wrong. It is. Dead wrong. Like the chin up strength, threshold that I just gave you, you should aspire to perform reps in the pushup, uh, with at least 50% of your body weight added. Uh, and of course that can be [00:35:00] difficult. I understand a weight vest is easiest.

[00:35:03] Um, and in that example, a 200 pound man would have to have a hundred pounds on his back, right. Again, for at least a couple of reps. If you don't have someone to help you. Put that kind of weight on you or have a weight vest, uh, we're going to perform, uh, another body weight movement, uh, dips. Everyone is familiar with dips, weighted depths with up to 50% of your body.

[00:35:32] Weight is a fantastic goal. Uh, In the past, I would recommend handstand pushups. And certainly the, you know, I would still recommend them. The problem is, um, that's also a skill and it can take a long time, months, sometimes years before you're able to do those. Okay. The point here is this I'm giving you two well-known gym exercises.

[00:35:58] They can be done in any gym. [00:36:00] I've given you the threshold, right? Strength, levels to achieve. Okay. At that point, I would recommend branching out your body, weight knowledge by purchasing convict conditioning or, or like body weight book, um, to tackle the, even more demanding exercise variations, uh, for muscle groups right elsewhere in the body.

[00:36:26] Okay. The, the one, the one, uh, quibble I have with bodyweight work is I have yet to find the body weight movement for the lower body legs. That's going to put size on the way, you know, barbell squats are dead. This would, it's certainly one legged squats are worth learning. Um, But you're not going to build the massive thighs.

[00:36:51] Assuming that's your goal. You can build very strong legs that are very functionally strong. Uh, and I'll say [00:37:00] this. I have seen people with really bad knees, just do body weight squats. And within three months they have no knee pain. I don't know how it works. I don't know why it works. It just does. Okay. Um, I would be remiss also, uh, to not mention bridging, bridging is a fantastic exercise.

[00:37:25] It stands as an entire training system alone. It works the entire body. Uh, and once, once you are able to hold that bridge position, you know, bridging off the ground, straightening your arms and legs. Uh, you can take that further. You know, you can do bridge pushups. I have a 13 year old kid, my friend, my son's friend, who's doing bridge bridging push-ups now.

[00:37:52] And he's, he's going to be a force to be reckoned with. So, um, [00:38:00] the bottom line is this. Yes, you should be doing body weight work. No. You shouldn't be looking to revamp your entire routine now and do just body weight work. You need to incorporate those two that I gave you and build up to those strength thresholds.

[00:38:20] Uh, you know, a weight vest is a good idea. I know Christmas has con past. Um, so if you didn't get one, well, for one,

[00:38:28] Carl Lanore: [00:38:28] I, I was just, I was just literally ordering a weight Fest in a sissy squat

[00:38:32] Coach Rob Regish: [00:38:32] machine. Yup.

[00:38:34] Carl Lanore: [00:38:34] Sissy squat machine is great too. If you want to do body weight stuff, there's nothing like the sissy.

[00:38:39] Coach Rob Regish: [00:38:39] Yeah. Or even, I mean, hip belt squats, right. I've talked before about the iron mine hip belt squat. For those of you with back problems who can't squat or deadlift, there you go. But those four movements alone in body weight, uh, weighted dips, weighted chins, one legged, squats and [00:39:00] bridges. You could go years getting stronger on those throw in some barbell work, right on the squat deadlift or the, um, uh, hip belt squat.

[00:39:11] And you have the best of both worlds where you really don't need to go much farther than those movements either. They're plenty challenging. Yeah.

[00:39:22] Carl Lanore: [00:39:22] Good stuff. Good stuff. Okay. Next question comes from ed Gilbert. He said, so it looks like my gym is closing down again, since there's no end in sight for this COVID thing, I've decided to get a home gym.

[00:39:36] What can, can you make any suggestions for someone with a budget of around $2,000? And I'll tell you, tell you right now real quick, there are gyms going out of business every day right now in your city. And you just need to be tapped into that. You need to look on. Craigslist or anything like that, or, I mean, I was going to [00:40:00] Tennessee last week to visit Aaron Singerman.

[00:40:03] The day I left a gym in town, shut down, literally that abruptly and my friend, Billy Mitchell went and bought a bunch of equipment, like pennies on the dollar. They just want to get the stuff out because they got to empty it out before they can leave. I

[00:40:17] Coach Rob Regish: [00:40:17] can't think of a, of a better time in the past when, uh, you know, right now to start a home gym for the very reason that you just gave.

[00:40:29] Right. Unbelievable pennies on the dollar. So get out there and look, and you're going to save a ton of money. The first thing I would do though, Yeah, in this instance or wouldn't do, would the B would be to put a dollar figure on your budget because the best home gyms are not built overnight. They're added to piece by piece over the years, right?

[00:40:54] As time and money allows having said that if you have the space for it, I think a power [00:41:00] rack is, is the best place to start. Uh, it doesn't have to be anything fancy, uh, just a place where you can safely squat or bench press inside of a cage, like a structure. No. There are also stepped power racks, uh, which certainly work to this.

[00:41:21] Um, I prefer the cage, but bottom line get, get one of them, uh, in branch out from there. Some form of a chin-up bar is mandatory. Uh, there are some really good doorway models right now. Believe it or not. That's about the only home exercise equipment. At least I've seen advertised that I would spend my money on, but, but from there, uh, you're looking for a 300 pound weight set, right within an Olympic bar, maybe a trap bar.

[00:41:53] Uh, one important point. If you do spring for trap bar, try to find one with [00:42:00] very, very long sleeves, uh, as that's going to allow you, if you want to, to put it in the power rack and use it right. Very, very useful for things like standing overhead presses, uh, it is worth paying the extra bucks. For those longer trap bars, in my opinion, um, the super squad tip belt, we talked about that you might not have back issues today, but back issues or not.

[00:42:28] That's a great movement to rotate in and out of your leg training. A quality neck harness is a must. Uh, and with that setup alone, you should be able to perform the following key movement. Okay. In complete safety. Bench, press squat, deadlift trap bar deadlift, chin ups, floor presses, standing, overhead presses, the hip belt, squats, barbell jammer, press barbell, straddle rows, and many, many [00:43:00] others.

[00:43:01] Um, on the rack work. It would be a good idea to first run through each movement with 135 pounds on the bar to establish in those movements, which safety holes are really safe. If you're not able to get the weight up and trust me on this, you need to write it down and note the movement and the whole number associated with it.

[00:43:29] Practice getting pen. Under the bar and squat, right? Bench presses, et cetera, to confirm that you can safely exit the movement, even with heavy weights. Floormates are obviously a good idea, too, particularly for the deadlifts. Um, we talked before about, you know, looking for you to wait. You can add things like power blocks, AB benches, hyper extensions.

[00:43:57] You can do all that stuff later. [00:44:00] But getting stronger on the lifts that I just mentioned, uh, for, you know, the least amount of money for, for what you're going to buy. Uh, you can't go wrong getting straw. I didn't, I didn't intend that to rhyme, but remind yourself of that. You know, whenever you walk into the gym, you can't go wrong, getting strong.

[00:44:26] And on that equipment, you can get scary. Strong.

[00:44:31] Carl Lanore: [00:44:31] Yeah. I need a weight belt. I mean, I, um, I need a weight Fest. That's what I needed. We have

[00:44:38] Coach Rob Regish: [00:44:38] used the Baldwin, uh, 60 pound one bottom one for my son.

[00:44:42] Carl Lanore: [00:44:42] Where'd you buy it

[00:44:44] Coach Rob Regish: [00:44:44] online? Amazon.

[00:44:46] Carl Lanore: [00:44:46] I'm looking for, I'm looking for one guy to buy. The weight vest from and the sissy squat machine right now, I'm going to do it during the commercial break.

[00:44:53] How's that I we're going to take a break. We'll be right back with more of the blueprint, power hour, stay tuned.

[00:45:03] [00:45:00] Let's see what we got going out in the crowd. I, Robert Thompson has a question. He says, um, any thoughts on red panacea, Jin Singh extract them. Package and vials. I remember that stuff. It's liquid. Yeah. I have taken multiple doses at a time with good results in the libido area, evidence of, or a placebo.

[00:45:23] He's asking, you know, I played with sing when I was in college. Um, in Kentucky, they, they, um, forage Virginia's thing is saying it's called man root here. And, uh, it's a big business. I mean, you people have been shot stealing other people's ginseng. Uh, from their ginseng beds, but, um, I don't know. Jen sing never did anything noticeable for me.

[00:45:49] What about you, Rob?

[00:45:50] Coach Rob Regish: [00:45:50] It depends. Um, perhaps more so than any herbs. There's a, there's a lot of crap geofencing out there. Um, [00:46:00] usually you'll see it in gas stations and the liquid violence used to be popular years ago. Um, but now it's in more of the energy drinks. The research on ginseng is conflicting. And again, I think that gets back to some products are legitimate others.

[00:46:19] Aren't what makes a ginseng product, legitimate shin. Sennosides something called gin. Sennosides. Um, Korean red ginseng is probably the most feelable. If you will,

[00:46:33] Carl Lanore: [00:46:33] uh, you will feel energy like caffeine. What do you feel?

[00:46:37] Coach Rob Regish: [00:46:37] You'll get, you'll get a little, um, somewhat like caffeine. Uh, there is research showing that certain gin sennosides there's one called R one is anabolic to muscle tissue.

[00:46:51] Probably not in the way we want it to be. Um, but that research is out there. So I would tell you. Look for a product standardized [00:47:00] for a high percentage of gin sennosides and there is one brand. T O N I Q U I think it is Tony. They have an excellent geofencing product. I would refer you there. Uh, and you'll see just how high it standardized for Virgin sennosides I've tried it, it it's feelable.

[00:47:21] You can feel it.

[00:47:22] Carl Lanore: [00:47:22] I may try to pick some up, let's say, cause I've given up caffeine so I could use something that gives me a little zing. I remember this book, my friend Frankie pig. Natano gave me this book in college. The Canadian air force exercise book. Have you ever seen it more of a booklet than a book?

[00:47:39] Coach Rob Regish: [00:47:39] Oh, no. First time I've

[00:47:40] Carl Lanore: [00:47:40] heard. It's a weight book. It's fantastic.

[00:47:43] Coach Rob Regish: [00:47:43] Oh really?

[00:47:43] Carl Lanore: [00:47:43] Oh yeah. Old school, body weight program. Good place to start for body weight exercise worked for me still recommended. Yeah. It's it's fantastic. It's got a host of different movements that you don't even think of. Everybody just thinks.

[00:47:58] You know, uh, body weight, [00:48:00] squats, pushups, pull ups. This book is amazing. They have like these weird kind of jumping jacks where you're this arm goes out and that leg goes out and this arm goes out and you, you got to do them faster and faster. It's an interesting book, really good advice.

[00:48:14] Coach Rob Regish: [00:48:14] And it's worth mentioning every military in the world.

[00:48:17] Doesn't have their people lifting weights. They have them doing Cal statics. It's always been like that too.

[00:48:25] Carl Lanore: [00:48:25] Yeah, because they, they, you, you can't stay in shape in the field. If you have to get a, a bench press in a, you know, a dead lift and it's like, you can't do it, gotta be able to do it with your body.

[00:48:38] Uh, this, uh, next question comes from Angela Popo is I've heard you talk about anti-aging and want to know about antioxidants. What's a good starter protocol. Without breaking the bank.

[00:48:53] Coach Rob Regish: [00:48:53] It's a good question. Um, because the sheer number of antioxidants and related plant the [00:49:00] oxidants, uh, if you will continues to grow every year.

[00:49:03] Uh, and so while the public is generally aware of traditional antioxidants, such as vitamin C, fewer are aware of the antioxidants that are found in herbs, uh, or the interplay between them. I always tell people that are just starting out, get yourself some vitamin C, some vitamin E ask the xanthan and the alpha lipoic acid.

[00:49:30] Those four, there are always nuances though. Right? And you need to be aware of them prior to purchasing. So here we go. You take, for example, vitamin E you need to know when you're shopping, how to distinguish between the synthetic. D L D as in David, L as in Lima lean, right? Yeah. Uh, that, that is the synthetic D L alpha taco for all.

[00:49:58] I think it is the [00:50:00] napkin, right? The natural form is just D Oh, well, uh, And it's much more bioavailable vitamin D can further be defined and broken down as to including the four additional tocotrienols. I think it is, um, in related compounds. So I would tell you. Four to 800 milligrams. A day is a, is a good place to start.

[00:50:26] Plain ascorbic acid for vitamin C will work. Uh, although you'll get higher blood levels with, uh, let's say lyposomal vitamin C. Absolutely. Um, you need, and this is the, you know, bone of contention that I have with the FDA. They say you need 60 milligrams a day.

[00:50:47] Carl Lanore: [00:50:47] Not, not to develop rickets.

[00:50:50] Coach Rob Regish: [00:50:50] Right or scurvy.

[00:50:52] Right, right. Um, but yeah, if you want it, if you want antioxidant, if you want the antioxidant [00:51:00] effects from vitamin C, it takes gram dosages. Right. So. Personally, I take a minimum three grams a day every day, and that goes way up if I feel that something is coming on and boy, do I have some stories about how much vitamin C your body can use when you're fighting something off versus when you're not?

[00:51:23] Okay. Um, asked to xanthan is a member of the loosely, the carotinoids family, uh, and some studies show it's up to six. Thousand times stronger than vitamin C and 550 times stronger than vitamin E when fighting free radicals. I included in tranquility gin for that very purpose. I tell you, 15 milligrams a day is a good dose.

[00:51:50] And then finally alpha-lipoic acid. I think that's important. Given it two things, one, it regenerates vitamin CNE. [00:52:00] But more importantly, it is both water and fat soluble. You only need for antioxidant purposes, you only need between, you know, a couple hundred milligrams a day, let's say very doable. Uh, and it's inexpensive enough now to warrant inclusion in your stack years ago, it was expensive as hell.

[00:52:21] Um, and it was being used in not without reason as a glucose disposal agent, but for most people that don't have problems with blood sugar. Uh, it's the antioxidant I think, to use, to round out your other, uh, antioxidants that you're using now, it is true. Um, that I use other stuff, CSUs, curcumin. BGCG from green tea, tin, spirulina, and more, uh, are rotated in and out of what I use pretty much throughout the [00:53:00] year.

[00:53:00] And you know what it's worth pointing out too, when it comes to this preventative stuff and antioxidants, I've been doing that since my twenties and, and a lot of 20 year olds, aren't doing that. I would encourage you to at least run a base antioxidant stack. Um, and, and there's a couple of reasons for that, but in any case, um, beyond these four look, yeah, you can add other stuff, but things get pricey, right?

[00:53:31] Uh, there's no end in sight to purport and antioxidants, but the ones I gave you are well-established readily available and cost-effective, and if you're interested in reading more. Punch him up on pub med. You'll see exactly what I'm talking about. One thing I do keep seeing over and over about antioxidants is this.

[00:53:51] They are increasingly linked, not just to prevention of diseases, um, but also building [00:54:00] muscle, uh, which doesn't surprise me, uh, as you wouldn't think oxidation right. Is what help much in that regard. In fact, I I'm willing to bet it. Contribute contributes negatively, um, to the amount of muscle that you're able to build.

[00:54:18] So, anyway, I'd start with those four, C E S D xanthan, uh, and ALA alpha lipoic acid and build out from there.

[00:54:26] Carl Lanore: [00:54:26] The, our Allah is a better form to use. You can get it if not right away. Within the next week or two from one of our sponsors, pure nootropics. If you go to SHR network.biz/pure, um, you can get a high quality inexpensive.

[00:54:43] Our Allah. The thing about antiotic antioxidants is, is this too much is actually bad for you

[00:54:51] Coach Rob Regish: [00:54:51] pro oxidants.

[00:54:52] Carl Lanore: [00:54:52] Well, it's not even that, um, you know, um, Reactive oxygen species kills, tumor cells, [00:55:00] antioxidants suppress the oxygen, the action of reactive oxygen species from killing tumor cells. This is why many of the oncologists who are paying attention today realize that taking antioxidants, once you've been diagnosed with cancer can actually make your cancer progress faster.

[00:55:20] So this is where a good thing becomes a bad thing. Um, I think the other thing that we need to consider is this, what is the most powerful antioxidant that you know of in your body? You know what it is?

[00:55:34] Coach Rob Regish: [00:55:34] Uh, glutosiome right.

[00:55:36] Carl Lanore: [00:55:36] No right. Stop right there. Guess how your body manufacturers glutathione.

[00:55:45] Coach Rob Regish: [00:55:45] Well, I know what you could take to boost it.

[00:55:47] Carl Lanore: [00:55:47] No, forget that intense exercise, intense activity, the liver produces glutathione. So if you want to really up your antioxidant status in your body [00:56:00] without taking a lot of antioxidants. Just be active, intense exercise train once or twice a day, even if it's a walk in the evening and the weightlifting in the morning.

[00:56:12] And Rob, Rob is right. There are foods you can take. Guess what? They are whey protein, whey protein causes the liver to produce tons and tons of, of glutathione. And glutathione is the master antioxidant of your body. It passes the blood brain barrier. It's effective as an antioxidant across all tissue lines.

[00:56:34] So you can definitely take vitamin C and vitamin E and, and these other antioxidants. I'm not suggesting you don't, but don't do that and not include whey protein in your diet and an intense exercise in your life.

[00:56:52] Coach Rob Regish: [00:56:52] Yeah. And that's a, that's a great example of why we stress, right? The fundamentals training diet.

[00:56:58] Yes.

[00:57:00] [00:57:00] Carl Lanore: [00:57:00] Sleep. There's nothing. There's nothing. That's going to replace bad decisions. You can't, you can't out supplement bad decisions. Can't do it. Let's get this last question answered and then we'll take a break and come back for the blueprint. Tip of the day. Robert Thompson is asking about mushroom extracts.

[00:57:17] I have different, uh, different opinion about these now. Uh, quarter, quarter SEPs will all very popular on the board. When I first got into this, Joe Rogan recommends them and has his own brand. No wonder why he recommends them. He has his own brand. You know, I like, I recommend a lot of things that I don't have.

[00:57:34] I am not selling them. So you say, take my advice over Joe Rogan's because I'm not profiting by you taking my advice. Okay. Yeah. There is emerging information in our, in science today. That fucking guy are hurting us. Fungus's are hurting us. Um, w the, the, the, the amount of people have toenail fungus today is [00:58:00] overwhelming, and it's not isolated just to people who are diabetic.

[00:58:06] Um, toenail, fungus has evidence of fungus in the body. Okay. Because it's coming from the root. Of the, of the, the cuticle it's actually in there, it's coming right from there because you can kill the toenail fungus with topicals. And then once the nail starts to grow out, the fungus comes back. We have people who have skin fun guy.

[00:58:28] They have pigment loss. Where their skin starts to get modeled and it doesn't tan anymore when they get into sun. Um, we have evidence of fun guy actually permeating the brain. Now there is evidence that a L S one of the worst brain diseases in the world, Lou Gehrig's disease actually comes from fun guy that makes its way into the neurons of the brain.

[00:58:55] Fun guy is harmful stuff. [00:59:00] And there's one guy who believes so strongly that he doesn't even eat anything with yeast or anything with mushrooms in it. And he used to be the quarterback for the Patriots. What's his name?

[00:59:15] Coach Rob Regish: [00:59:15] Pretty?

[00:59:16] Carl Lanore: [00:59:16] Tom Brady is the oldest living quarterback today to continue to play in the game.

[00:59:20] Correct.

[00:59:21] Coach Rob Regish: [00:59:21] Yeah,

[00:59:22] Carl Lanore: [00:59:22] he attributes his resilience and his ability to continue to age gracefully and continue to play to his diet. He evolved, he avoids two foods that are very popular in our society today, all night shades. That includes tomatoes cause nightshades are poison. It's just in the dose and he doesn't eat anything.

[00:59:45] That is a fun guy. He doesn't eat anything that has yeast in it. He doesn't take anything that has any kind of fun guy in it. He doesn't eat mushrooms. So, and I know he's an N equals one. You're like Carl, come on. It's Tom Brady. Like, but [01:00:00] we have a problem with fun guy overload today. It's manifesting itself as neurological disorders because it's permeating the body.

[01:00:09] It's so high now that people's nervous systems are being destroyed by it. It's in the brain. It they're saying now that it's through, it's the reason ALS actually becomes ALS there, there was a paper done when my sister was fighting Parkinson's disease. That showed that Parkinson's disease may actually have a fungal, uh, basis for its its development.

[01:00:34] So I don't take, I actually don't eat mushrooms hardly at all anymore, and I stay away from any, I used to consume lots of brews yeast back in the 2008, 2009, because that's what the old time bodybuilders used to use. I don't care about cordyceps anymore. They don't, they're not intriguing enough to me. I mean, magic mushrooms, if I'm going to use those as close to the silicide, but it's not because it's a mushroom [01:01:00] and I'm not eating a whole bowl of it, but yeah, I don't, I don't, I don't buy it.

[01:01:04] I don't think that. Um, yeah. So there you go. Joe Rogan has vitiligo. Interesting. Yeah. Very interesting. Vitiligo is loss of pigmentation in your skin. That's been shown to be caused by a fungus.

[01:01:20] Coach Rob Regish: [01:01:20] Interesting. Yeah, I kind of took his question to be, you know, tell me about things like cordyceps and ACEs and the context of sports nutrition are they worth it?

[01:01:33] Um, and the answer is it depends. Mushrooms do have a long history of medicinal use. Right. And certainly me know the magic ones can alter brain function. Uh, not always favorably, but sometimes right. Very favorably is probably just depends on the devils. In the context of sports nutrition though. Uh, I use [01:02:00] lots of cortigen five.

[01:02:02] I don't know if they still make that product.

[01:02:04] Carl Lanore: [01:02:04] I remember which word I remember.

[01:02:05] Coach Rob Regish: [01:02:05] Yeah, it was a combination of . And quarter steps, militaries. Uh, and there were a lot of people that swore it gave him a better VO, two max. Uh, I used a lot of it. I think if, if I got that benefit, it was marginal. It's more likely, uh, to me that.

[01:02:28] Certain mushrooms and compounds in them like the, the beta glucagon's and so forth in things like reishi. And Shataki, you can find studies showing that they are protective against certain cancers. Do they do other things in the body? Which, which aren't that good? Maybe, you know, maybe so it's mushrooms to me.

[01:02:54] Uh, are a family of compounds, not unlike equity steroids, some are [01:03:00] useful. Some aren't some, you know, source Junis plants are exactly what you want. And others, I wouldn't touch with a 10 foot pole. So, you know, I'm, I'm not the mushroom expert. Um, I think, however, it's more likely that their benefit resides in preventative care than in performance enhancement.

[01:03:22] Carl Lanore: [01:03:22] And, and one other thing I want to mention Robert, that you said, Hey, Joe Rogan has vitiligo. Uh, he doesn't, it's not bad anymore since he's gone carnivore, you know, Ron Penna. Who's one of the smartest guys. I know, like I learned from him all the time used to say to me, it's not what you, including your diet.

[01:03:43] It's what you remove from your diet that has the most impact. So Joe when carnivore and he said ever since I went carnivore, my vitiligo is going away. Maybe it's because he's not eating mushrooms anymore because he's not eating a lot of stuff. When, when you go carnival [01:04:00] for carnivores is just another form of an elimination diet.

[01:04:04] You're eliminating all these other food groups or just eating meat, eggs. Uh, I think some hardcore carnivore guys will eat butter and cheese. Um, But it's like, you're not eating mushrooms anymore. You're not eating those vegetables salads. You used to love. You're not eating the salad dressing anymore.

[01:04:24] You're not eating all these things and to say, Oh, meat cured me. No, the meat and cured you cure you. The meat distracted you from eating the poisons that you used to eat and that cured you.

[01:04:38] Coach Rob Regish: [01:04:38] Yeah, you remove all those plant compounds. And, and I would imagine things like a night shade, which gives some people, a lot of problems,

[01:04:47] Carl Lanore: [01:04:47] eggplant, tomato, they're all nightshades,

[01:04:50] Coach Rob Regish: [01:04:50] right?

[01:04:50] They probably think a carnivore diet is a mirror

[01:04:53] Carl Lanore: [01:04:53] and, and, and, you know, and, and, and consider this. There were no [01:05:00] poisonous animal tissue. They'll go don't, don't misunderstand me. Um, a rattlesnake has a, uh, poison gland it's removed. You can eat the rest of the snake. You don't die from it. And a puffer fish, you know, you can remove the poison pot and you can eat the rest of the puffer fish.

[01:05:17] That's a, that's a delicacy. But there's no poisonous animals. It's not like if you eat a possum, you're going to die because it's poisonous. The only poisonous things on the planet are frigging plants. Think about that. And of all the plants that grow on this vast globe that we live on only like 4% of them are edible.

[01:05:39] The rest of them are not they're poisonous. And night shades are poisonous. And just because tomatoes don't kill you when you eat them, doesn't may mean they're not contributing to some issues, uh, underlying chronic disease because they are a poisonous plant, just not in the, in the, [01:06:00] not in the quantities that you're eating them.

[01:06:03] That's all we're going to take a quick commercial break while we come back, we have the blueprint tip of the day. Stay tuned. See how much stuff you learn on this show. And I don't, I'm not even selling mushrooms. I'm not telling them hi, we'll be right

[01:06:15] Coach Rob Regish: [01:06:15] back.

[01:06:19] Carl Lanore: [01:06:19] Welcome back.

[01:06:23] Um, let's just see here, Robert Thompson saying he's added a sled. And a Prowler too. Yeah. That's those are also good home. I need one of those as well. These are, these are good. Any good recommendations on a routine? Yeah, just push that sucker. That's it. Load it up and push it. Put, put up, put some fruit on it and act like you're you got a food stand and push it up the street and have people buy fruit from you.

[01:06:47] All right. What is the blueprint tip of the day? Coach?

[01:06:52] Coach Rob Regish: [01:06:52] The tip of the day has to do with, uh, finding a look that you can live with. So, [01:07:00] uh, back in the mid eighties, there was an up and coming wrestler by the name of Magnum TA. He was, uh, considered by many to be a future world champion. Given he had the look, he had the charisma and he had the talent right to, in the ring to put on great matches early in his career, though, when he was just starting.

[01:07:25] He was almost solely focused on the look, right. More so than anything else. And so by his own account, he started out at about two 30, two 35. He got on the gas and he says, and he shot up to two 75 and Lee, you know, ripped. He just, his body responded really well to this stuff. It was part of the scene back then.

[01:07:49] That's just how it was. Around this time. It was said that he walked into a locker room before show, uh, and he was greeted by a giant of [01:08:00] a man by the name of Frank good-ish good-ish wrestled under the name bruiser Brody. He stood a legit six foot eight and was all of 300 pounds. He didn't exactly look like a bodybuilder, right?

[01:08:15] He was naturally big. Uh, and, and very, it's just a scary looking guy, right? I mean, he, he lended a lot of, uh, legitimacy too. You know, that this guy could do some damage if he really wanted to. But upon seeing Magnum, he says to him, wild kid, he says, you look great. And then he asked him what he was doing.

[01:08:39] And Magnum of course told them at which point, Brody reportedly said the following tool. He said, let me give you some friendly advice, find a look that you can live with something that you can maintain 365 days a year, present it to the people, right. And, and just learn your craft in the [01:09:00] ring and, and how to talk and that sort of thing.

[01:09:02] You will have a much longer, a better career that way. And he was right. Uh, Magnum nuity was saying, as he periodically had to come off, right. His heaviest cycles to give his system. Right. And, and during that time he crashed pretty hard, right? Like I told you of his physique, he just responded really well to this stuff.

[01:09:27] Well, it goes the other way too. You know, when he got off it, he would go through some very dry, pretty drastic changes. Physique wise. Um, and you could see it, you know, you could see it on TV from week to week and you know, something was going on. He simply couldn't maintain for his body or ripped 275 pound, right.

[01:09:49] Physique year round. I mean, not just his mine and a lot of other people, but that of course made it difficult for promoters. To plan for things [01:10:00] like big shows and extended feuds and all these other twists and turns that are part of pro wrestling. Ultimately he took Brody's advice to heart. And settled, uh, on a well muscle 245 pound physique that the fans and the promoters could, could count on.

[01:10:21] Right. I mean, they always knew he was going to be in good shape. He might not be two 75 anymore, but you know what, two 45, two 50, that's still plenty big, you know, especially back then. Tragically his career was cut short in an auto accident, horrible car crash. Uh, he lost control of the sports car one night on a, on a rain slick road in Charlotte, North Carolina.

[01:10:44] And he never wrestled again. Uh, but he did walk, which was something they told him he would never do. Um, so he was grateful for that. But Louise, in another guy who has spoken on this issue, or at least two, it is Louis [01:11:00] Simmons. His advice on steroids. This is back almost 30 years ago. He said, get on a low dose of something that works and stay on it, you know?

[01:11:13] And, um, I want to say. He said he would, most of the time he used ETQ or  or one of those drugs. Um, and he only went on the harsher stuff right prior to a contest, uh, which I thought was really interesting. Right. I mean, here's, here's the guy who isn't necessarily concerned with how he looks, but it. Impacts, obviously how he performs.

[01:11:40] So he too understood. You cannot always maintain a level of performance, right. Or, or assert, attain a certain look and keep it there. You just can't. Um, and there's a lesson there. For a lot of guys, and I know a lot of them that are [01:12:00] running 30, 40, 50, or more pounds over their natural body weight. Right. And it's ultimately much, much better to either, either accept your natural limits and do it that way.

[01:12:15] Or like Louise said, you know, run a low to moderate dose of something year round, right. To find this kind of. Middle ground, because finding a look that you can live with is important. It's important physically it's important psychologically, and I would argue even socially. One other benefit I've found is once you settle on using whatever X to maintain, you know, the look that you want, the focus is no longer on finding the next super chemical.

[01:12:51] And it changes in other words, what really matters and it should be like this. Uh, the things [01:13:00] that really matter are the, like we discussed before the fundamentals, training, diet rest. Are you, are those things all in line? Are you maximizing all of them? Because you know, if you're not just shock, cutting and chemicals, isn't going to do, isn't gonna cut it.

[01:13:18] It doesn't work for a lot of guys. Who've never put much into those fundamentals and bedrocks, uh, tremendous gains await them. The reason I'm bringing this up is I'm privy to a lot of conversations at my gym. And my gym is pretty hardcore. Gym, got a lot of guys using a lot of stuff and they're not shy about talking about it, but I noticed that whenever these guys get together, They don't ever mention training.

[01:13:48] They don't ever mention their diet. They don't ever mention how they're sleeping. It's all about trying to find the next super chemical or stack of super [01:14:00] chemicals too. She, uh, in most cases, a given look, but per you know, powerful as they are performance enhancing drugs are still an exercise. In majoring in the minors.

[01:14:16] If you don't have your fundamentals covered, you are majoring in the minors and going nowhere, right. Fundamentals, uh, are much, much more important. So the bottom line is this, get out there and find a look that you can live with because it's going to benefit you in ways that you probably never imagined.

[01:14:39] And at the end of the day, you're probably going to be a better athlete for it. Right. Louie Simmons did not spend 10, 20, 30 years developing the conjugate method of periodization by pursuing, you know, Exotic forms of testosterone, DECA Draplin [01:15:00] or growth hormone. Right? Obviously he and a lot of other guys there use it.

[01:15:06] There are some guys that don't too, but the point is their focus is not chemicals. They're focuses on training and the world records that they hold, say it all as to how important that is. So,

[01:15:21] Carl Lanore: [01:15:21] you know, it's funny. First time I was published. Was it a Canadian bodybuilding magazine and the title of the article was, is Thomas Edison's stealing your gains on the premise of the article was three studies that I came upon that showed that impaired sleep impaired androgen receptor sensitivity, and the affinity of androgens to the receptor.

[01:15:52] Which in plain English means if your sleep sucks, your juice ain't working, it's not working as good as it could. [01:16:00] Yeah. And so the, it was a, it was a lot of words basically saying better sleep, better results from your drugs.

[01:16:10] Coach Rob Regish: [01:16:10] Yeah. And you know, there are a lot of guys out there that probably don't believe that, but, but it's the truth.

[01:16:16] Carl Lanore: [01:16:16] And a lot of young guys that, you know, the young guys that are so fascinated with SARMs right now. Oh, I'm taking MGD six Oh one, three, five, two. It's like, and when they come off, they lose all their gains. It's just like they don't sleep. They go out and party on the weekends, they're drinking, they're doing Coke.

[01:16:34] Uh, they getting into the gym. They're training hard. They're using all these drugs and what they don't realize is like, there it's like you bought a, you bought an expensive Maserati and now you're going to tow a Winnebago with it. I mean, yeah, you could do it, but it's not made for that. And it's going to break down faster.

[01:16:55] It's just not made for that. And

[01:16:57] Coach Rob Regish: [01:16:57] yeah, it's a great, it's a great [01:17:00] analogy. And they can't maintain that look without that stuff. So, you know, once they're off, they don't even train a lot of them. I noticed

[01:17:08] Carl Lanore: [01:17:08] I I've, I've known guys that have only done juice and not trained and they, and they're, and they're the guys that are like the angriest, like, Oh man, I'm on juice.

[01:17:21] Coach Rob Regish: [01:17:21] You know,

[01:17:22] Carl Lanore: [01:17:22] it's like, come on, get a frigging pit bull. You know what I mean? If you want to scare people, get a pit bull

[01:17:28] Coach Rob Regish: [01:17:28] funny stuff.

[01:17:29] Carl Lanore: [01:17:29] Yeah. Good, good, good information. But I like that angle, you know, find the body and that's the real problem. Let's be honest. Most of us in this crowd have body dysmorphia. We don't see what other people see.

[01:17:40] When we look at ourselves of my shoulders was just a little broader off. My biceps were just a little bigger of my quads were a little bigger and people looking at us going, are you kidding? Like you're huge.

[01:17:51] Coach Rob Regish: [01:17:51] Yeah, it's a mess. It's a mental thing. Like I said, it's, uh, uh, there is a very real component too.

[01:18:00] [01:18:00] Bigorexia if you will. Yeah.

[01:18:03] Carl Lanore: [01:18:03] I did a show about bigorexia in 2006.

[01:18:07] Coach Rob Regish: [01:18:07] Yeah, no, I mean, those guys they're, they're chasing this pinnacle look and trying to maintain that all year round. And it's a dangerous game after a certain point. You know what I'm talking about? It's a dangerous game.

[01:18:19] Carl Lanore: [01:18:19] Yeah. They start using things like synthol they start doing stupid stuff.

[01:18:24] You know what I mean? Like synthol is poison, you're shooting oil into your body. It's going to sell seep out of your muscles, make its way into your circulatory. The system be pulled through your liver, be pulled through your kidneys. And you know, I mean it's stupidest practice in the world. And so many people do it because they're just in a hurry to look a certain way and the way they see themselves in the mirror.

[01:18:48] I mean, I look at these guys that use simple. And I think to myself, dude, you look frigging disgusting. Like you don't even look like it doesn't even look like muscle.

[01:18:58] Coach Rob Regish: [01:18:58] You look like,

[01:19:00] [01:19:00] Carl Lanore: [01:19:00] yeah, you look, you look, you look like you got hit by a truck and they, then they stacked you back up again. And that, and they, and they think that, but when they see themselves in the mirror, they're like, Oh yeah, look at that.

[01:19:11] Look at me. And just for the record, just for the record. To all of us in this group that seek to be mass monsters, chicks are turned on by it at all. Guys are. So think about this. Who are you really doing it for them? What's your orientation. Like guys are the ones that are going to come up to you and go, dude, your arms are so huge.

[01:19:34] Dude. Your lats are so wide, dude. You don't see girls coming up to them going, Oh my God, I love your body. It looks so great. I just want to make out with you right now. No girls are looking at you going, Oh God, that dude is gross. It's the truth. Don't get me wrong. There are girls that like big bodybuilders.

[01:19:52] I, I'm not saying there's not, but by and large society is not looking at you the way you look. Cut yourself. Just, just accept it [01:20:00] and go on except it and go on. All right. That's it for today. Uh, the first show of 2021 is in the books. Go to  dot com also SHR network.biz/. Coach, Rob and use the code  to save huge on the blueprint.

[01:20:18] Bulletin. Do it today. We'll see you tomorrow. Okay. Thanks a lot, Robin. Thank you.

[01:20:22] Coach Rob Regish: [01:20:22] Bye-bye

[01:20:53] Okay.