[00:00:00] Carl Lanore: [00:00:00] Welcome back to another episode of super human radio. Today is, uh, January 12th, 2021. The year is well underway and, uh, we have a great show plan today at the blueprint power hour, where we answer your questions about training, nutrition, drugs, supplements, and everything in between. Nothing is off topic.

[00:00:20] You can ask any question you want, some of you may want to insult me, here's your chance to do it. Um, before we get started with coach Rob ruggish, I have to, of course. Thank our title sponsor, legendary foods, the makers of the tasty pastry, uh, the new birthday cake style tasty pastry is taking the country by storm.

[00:00:39] And I really mean that people can't get enough of them. Uh, this is not like the original tasty patient, the original tasty pastry. Was like a pop tart. This is more like Apple turnover, crust, it's flaky, it's soft, it's delicious. And the, uh, a birthday cake flavor is out of this world. 20 grams of [00:01:00] protein, uh, zero sugar, very, very low in fiber.

[00:01:05] You know, some of these protein bars, they have way too much fiber. Everybody complains about way too much fiber and protein bars today. Well, Not a problem with the tasty pastry, go to the SHR network.biz/legendary. Use the code SHR 10, save 10% off your entire order. And also a little bit of an announcement that I wanna make starting.

[00:01:27] Next week, we will have a secret word contest. And once the word is released, you just have to listen to the shows that week. And if you email me at, on air at superhuman radio, yo.net, the show, right? And the time that you heard it, you are entered to win a battle box of legendary birthday cake, tasty pastries.

[00:01:53] So that'll start next week and I'll keep you apprised of that. Also at the end of the month. [00:02:00] You asked for it and we're bringing it back. Casual Friday is coming back to the last Friday of every month. Elisa Profumo the TLA T talented, uh, lovely and talented, at least Profumo, we'll be back on the show.

[00:02:12] And we will be doing casual Friday. A lot of people ask for it. And so we're making that happen and thank you so much. All right, so now without further delay, let me play coach Rob's theme music here, calling all blueprint army

[00:02:29] Coach Rob Regish: [00:02:29] fall in line. It's time for the blueprint

[00:02:32] Carl Lanore: [00:02:32] power hour with coach Rodriguez on the superhuman

[00:02:36] Coach Rob Regish: [00:02:36] radio network.

[00:02:41] Carl Lanore: [00:02:41] How you doing Rob?

[00:02:42] Coach Rob Regish: [00:02:42] I'm doing well. How about

[00:02:43] Carl Lanore: [00:02:43] you? I'm doing great. I got to tell ya. Um, I was reluctant to get back into the gym and I am back in the gym and I, you know, it's a blessing and a curse. I get strong really fast, which is great. [00:03:00] But it's also dangerous because it means I can injure myself. So I'm trying to temper my training, but I'm actually doing a minimum of 45 minutes of cardio every morning and I'm training after work.

[00:03:11] So I'm actually doing I'm training twice a day now. Uh, I've upped my protein intake. I'm eating, uh, better quality foods and I'm feeling great. I really do. It's. It's amazing. It's just been like since new year's Eve, uh, Aaron Singerman and I walked for the, uh, I walked five and a half miles with Aaron. I didn't think I could do it.

[00:03:31] Um, yeah, I know. And he was like, Carl, why aren't, why aren't you doing this? Like, you need to do it every morning. And so I made a commitment to him. I said, I will do at least 45 minutes worth of cardio every morning and I have not let it down. Let him down yet.

[00:03:45] Coach Rob Regish: [00:03:45] Excellent. Yeah. That's terrific, man. I'm

[00:03:47] Carl Lanore: [00:03:47] glad.

[00:03:48] Yeah, I need it for me. It's really, um, You know, I'm 62 years old and I'm at that point. Now, if I don't take care of myself, I could end up with some ailments. And I got to tell you, I've talked about symptoms that [00:04:00] I've had for the past couple of years, as my health is kind of slid downhill. And I feel better already.

[00:04:06] I mean, it's amazing. My leg pain is starting to subside slowly. Um, my balance issue seems to be going away. Wow. That training is the most amazing medicine in the world. And 99% of the population doesn't understand that.

[00:04:23] Coach Rob Regish: [00:04:23] Yeah, we forget that. Don't worry. Yeah, yeah. Yeah. Really what training does is you can't replace it well, talking to

[00:04:30] Carl Lanore: [00:04:30] a friend this morning, it's funny.

[00:04:31] I'll just inject this, uh, discussion and he has a girlfriend and she's an attractive girl, but she's at an age now where she starting to hit the wall and. She always comments about how good he looks. And he trains hard. In fact, he trains with Porter Cottrell, and she's always telling him how great he looks.

[00:04:54] And the reality is that for some reason, women don't, they see their men, their [00:05:00] husbands, their partners go into the gym, being dedicated and looking great. You know, people like to say, Oh, men age better than women. That's not true. Yeah, a lot of men don't age, better than women, but the men who train age better than not only women, but they're same age counterparts who don't train.

[00:05:19] Coach Rob Regish: [00:05:19] Yeah. There's it's night and day between somebody, especially somebody at this age, right? Between 50 and 60, you take somebody who has trained even on a irregular basis over those years and someone who hasn't it's night and day.

[00:05:36] Carl Lanore: [00:05:36] I don't care what I don't care what you have. If you have an autoimmune disorder, if you have a short leg, if you have, I don't care what you have, we are programmed to be active.

[00:05:48] All the time. This is why we are so sick today because most people just sit around. I started doing a 10 minute walk a couple of times a day. If they have a Mark Bell on the show, you know, just get up and walk for [00:06:00] 10 minutes. It's not that big of a deal. Walk five minutes in one direction and then walk back.

[00:06:05] But now you're up to five miles, right? Well, no, no. Yeah. Right. Um, yeah, I'm, I'm, I'm, uh, I'm all the way in Indiana now. So, you know, but the bottom line is. We we imagine taking a, I can tell you what happens if you take a race horse that's injured himself and you keep him in his stall. He develops all sorts of neuroses.

[00:06:26] They cry. They crib cribbing is when they hook their front teeth, that upper teeth on the. The stall door and they pull and a burp, they, they become stall walkers. They literally walk around in circles. They actually wear the floors of the stalls out. They become violent. They become, you know,

[00:06:45] Coach Rob Regish: [00:06:45] like, sorry.

[00:06:48] Carl Lanore: [00:06:48] It w w we are, we are, we are creating in our own prisons.

[00:06:51] We need to get out and get moving. You just need to move your disease state, whatever it is you're fighting will be, you'll be better. You'll handle it better. [00:07:00] It's amazing, but to too many people don't want to be bothered. We have a questions already lining up. Let's uh, let's get right to wait. Do we have any specials to talk This email address is being protected from spambots. You need JavaScript enabled to view it..

[00:07:10] Coach Rob Regish: [00:07:10] Uh, the specialist still ongoing. So just briefly, uh, the first three months are only five bucks a month. And not even that. And that gets you meet not only a current subscription, but immediate access to over a hundred issues, 400 plus topics covered. You can get a free sample issue and I would encourage you to, whether you decide to subscribe or not, you know, check it out.

[00:07:35] So you see the kind of work that I've put into it. And, uh, you can do that. All right. Coach rodriguez.com or what's the, I think

[00:07:45] Carl Lanore: [00:07:45] it's SHR network.biz/coach Rob, right? Yeah. And SHR five is the code to get three months, $5 a month or actually four 99 a month. Also. I'm not one [00:08:00] who necessarily believes in prayer, but I do believe.

[00:08:05] And kind of a universal mind if you will. And I'm asking everybody, who's listening to the show wherever you are. If you're listening to it later on, after it's been taped to send prayers or send thoughts to Helen. Autos George Giuliano's grandmother is in the hospital with pneumonia. She's 108 years old and of course George is treating her and he's already given her glutathione.

[00:08:32] And she's, she seems a little bit better, but you know, at 108, it's hard. And so I'm asking everybody to at least think about her. Helen Tulio autos. Uh, we hope that she, uh, she pulls through and that she's well, uh, it's a, it's a great, great Testament to our strength and will to begin with, to last 108 years.

[00:08:52] Coach Rob Regish: [00:08:52] Oh, my God. Yeah, she must be. She must be, if not the oldest amongst, amongst them,

[00:08:59] Carl Lanore: [00:08:59] she's probably one [00:09:00] know if she's in one of the oldest, uh, human beings on the planet. Absolutely. Cause they eight, nine, 10, 11, 12. That's like that's, those are the people who are like, talked about in magazines and stuff. Like, and of course George treats her he's, he's a doctor.

[00:09:15] He's her grandson. And, um, yeah, so Helen , we hope that you will get better and get better soon. Okay. Now let's get right to the questions. The first one is a long one. So it's from Gabrielle Shaw. What are your thoughts on incorporating Westside speed day style sets into an otherwise fairly standard training routine without ever training?

[00:09:39] I guess without ever training West side is what it has meant.

[00:09:43] Coach Rob Regish: [00:09:43] I find

[00:09:45] Carl Lanore: [00:09:45] it over-training Oh, without over-training I'm sorry. Um, find speed. Explosive work to be very beneficial. However, if I dedicate a separate day for speed work, it seems to be too much work and [00:10:00] I've been ending my workouts, at least the presses or the pushes, uh, with speed work.

[00:10:05] And it seems to help. However, Louie Simmons himself recommends against this type of an approach. What are your thoughts?

[00:10:14] Coach Rob Regish: [00:10:14] Yeah. So from a Westside purest perspective, he's correct. Uh, Louie, at least, um, I recall reading this many times, uh, recommended not combining max effort and dynamic effort or speed days in the same workout and his reasoning, I think had something to do with the brain would be confused.

[00:10:34] The central nervous system. Wouldn't know what to do, et cetera, et cetera. But if you followed Westside over the years, you know that many of their teachings have changed or, or at least get modeled. And I'm not up on the latest, like I used to be. Um, but I had heard that speed work had been deemphasized. I don't know how true that is.

[00:10:57] I don't know if that's still the case, but [00:11:00] whatever the case, I do think. There is a definite benefit to it. And I would encourage you to incorporate it into your training, especially right. If it's been working for you, I have always said, I've always said this. If you need to stand on your head and eat pop tarts to grow muscle.

[00:11:19] Then stand on your head and eat pop tarts. In this case, it makes all the sense in the world to me to perform speed work directly after heavy work. Why it's the old donut on the baseball bat principle, right? The bat that bat feels a lot lighter after the donut comes off. So for the record, if we look at this from another perspective, there is evidence that lightening up the load.

[00:11:47] And doing one final set of higher repetitions sometimes called the backoff set. After

[00:11:52] Carl Lanore: [00:11:52] your main sets, you said some people call it a burnout set, right? If you want to get, you want to get lactic acid in the muscles

[00:11:58] Coach Rob Regish: [00:11:58] at the end there. [00:12:00] Right. And so specifically I went back and I re recalled this and I was able to look it up.

[00:12:07] There was a 2004 study published in the journal of strength and conditioning research. Uh, that showed that trainees who complemented those heavy sets without one high rep back offset, they were talking 25 to 35 reps witnessed greater increases in one rep, max leg strength, muscular endurance, and muscle size compared to those who did not perform that set.

[00:12:33] If it was me, I would lighten the load to around 40 to 50% of your one rep max. At the end of your heavy sets. And I would perform eight to 10 sets of three reps moving the bar as quickly as possible. And I would rest about 30 seconds between those sets. That should be light enough, right? Light is a feather, especially after your heavy sets and get you into the rep range.

[00:13:00] [00:12:59] The total rep range that was seen in the study. Importantly, however, keeping each set to just three reps. Uh, will allow you to preserve the ability to move the weight quickly. Right? So, because what happens is fatigue sets in the bar gets slower. That's not your objective. Your objective here is speed building bar speed.

[00:13:22] Uh, and those speed sets by the way, we'll go fast. Right. So although eight to 10 sets sounds like a lot to, you know, end your workout. It really isn't. It strikes me as a great way to end your training sessions. Uh, you know, let's face it, you know, you want to end on a high, if you can, and that's a good way to end.

[00:13:43] So give that a shot and see if your results don't improve even further. Yeah. If you can recover from it and it works for you, do it. Yeah.

[00:13:54] Carl Lanore: [00:13:54] Uh, we have a question from a live viewer, uh, Scott Dodds. So Scott says [00:14:00] I'm 40. And in the past seven years, I've torn both distal, bicep, tendons. And my Achilles that Achilles is a bad one.

[00:14:07] Uh, what's the best thing to do for tendon health. And he says, I am a strong man and a powerlifter.

[00:14:16] Coach Rob Regish: [00:14:16] Well, The short answer in the one nobody wants to hear is rest, right? 10 tendons do not heal quickly. And the reason for that is poor blood flow. So the question becomes, what can we do in addition to rest, to speed the healing blood flow to me, uh, if you're rehabbing a tendon issue and I am, uh, although it's, uh, a minor one.

[00:14:47] I have taken a step back and retooled with all body weight exercises. So if your bicep tendons are shot or they're healing now, then I [00:15:00] would do a fair amount of, uh, body weight work. Just very, very simple stuff. Like, uh, for example, TRX straps. Okay. You're not obviously not going to be doing heavy deadlifts or, or, or even chin ups, but with TRX straps, you can modify the exercise such that you can still work the muscle without fear of, of tearing in the tendon.

[00:15:27] Without fear of tearing it off. I think at least a couple of high reps that's once or twice a week is going to help there. Yeah, a lot of it depends, you know, what was it? A, a complete tear. Right. And was it surgically repaired? Uh, was it, uh, was it a partial tear? That sort of thing? Unfortunately, there's no magic solution.

[00:15:51] I can give you BPC one 57 and CSUs would be my go-to supplement slash gray market [00:16:00] stuff to, uh, to speed the healing. If there's a better answer for tenants on I'm all ears.

[00:16:07] Carl Lanore: [00:16:07] Oh, me, me, me, me, me, me, yo. Hey, this is it. I'm going to tell you what it is. You see one 57 mechanical growth factor MGF, which is IGF one ISI about 60 milligrams of vitamin C and a good, uh, hydro, uh, hydrolysate.

[00:16:29] Um, pep, uh, peptide version of college approaching, right like great lakes or one of those companies. He is here's the magic. It takes timing as Rob points out a soft tissues, a vascular. So there's no blood vessels to bring nutrients to the soft tissue. Soft tissue gets its nutrients from the fluids and the tissue.

[00:16:54] That's surrounded. Uh, if you go back in my archives, probably about four years [00:17:00] ago, I did a show that showed that taking, uh, and it doesn't have to be a sophisticated collagen hydrolysate it really doesn't. You can even use Knox gelatin. The truth is cause that's what they used in this study. But if you take a gelatin slash collagen with about 60 milligrams of vitamin C, about an hour before you train.

[00:17:24] It will deliver the building blocks, not only to heal tendons and ligaments, but to make them stronger. And so that's number one. Number two would be site injections of both mechanical growth factor at about 300 micrograms. Uh, every other day is probably more than enough and about 300 micrograms of BPC, one 57, five days a week.

[00:17:53] This is, this protocol will work for you. It's worked for other people that I've helped with this type of a problem. Um, [00:18:00] even after surgeries, uh, he said complete tears, all repaired. So he had surgery. Okay. Um, this, this approach works. It really does. It works because you're giving the tendon. And your ligaments, quite frankly, and the facia of your muscles, what they need to build.

[00:18:27] And that is a little bit of vitamin C and the collagen, and then you are using something that's going to make you heal even faster than normally, which is the IGF E C IGF one ISI, which is mechanical growth factor. And the BPC one 57. Don't get the pegylated of growth factor. I know everybody's like, well, the pegylated lasts longer.

[00:18:49] Your body doesn't want it to last longer. Your body knows that IGF one and MGF they pulse and they disappear and they trigger a bunch of downstream metabolites as they [00:19:00] pass through your liver. The one that's turned on all the time. I predict you won't have as good of results with it, but that's it. And you don't have to inject it right into the tendon, just injected into under the subcutaneously, under the skin, in the general area of the injury.

[00:19:15] So it goes there first, before it starts to circulate throughout the entire body. Uh, but that's magic that protocol right there in the study that we discussed on the show, they measured tendon thickness. And then they had people use this approach with the gelatin and vitamin C and they, they had them jump rope and they measured the thickness of the Achilles tendon and it grew dramatically.

[00:19:43] It got Ficker dramatically. This is also a good protocol. If you have any kind of tendonitis. Before it turns into tendinosis, uh, gelatin, vitamin C. In fact, I take collagen before every workout with a little bit of vitamin C, because [00:20:00] that, because what's happening is that the tendon just stretching and contracting and going back and forth and the.

[00:20:08] It's like a sponge, like when you squeeze a sponge and put it in water and sucks up the water. So that's how your tendons work. So they suck up the collagen, they suck up the vitamin C and they build new tissue. That's that's, that's the

[00:20:22] Coach Rob Regish: [00:20:22] magic. I think there's even a study show in college and peptides plus, you know, a way or a casing grew more muscle.

[00:20:31] So, you know, apparently it works all

[00:20:33] Carl Lanore: [00:20:33] around. Let's talk about why that is. Everybody thinks that college is garbage. Well, you can't. So think about this. If your muscle was a room and you want them to put more furniture in the room at some point in time, you'd run out of space in the room. And then if you want to put more furniture and you can't, unless you had a way to make the walls.

[00:20:56] Move out and make the room bigger. Well, the facia [00:21:00] of your muscle is like the wall in a room. And if you want your muscles to get bigger, it's not just about soccer, plasmic uptake and, and, and myo myocyte, uh, recruitment and satellite cell initiate. It also is about the facia allowing the muscle that is containing to grow.

[00:21:22] And that's why using collagen is important for muscle growth as well, because if the facia doesn't accommodate the desire for that muscle to grow that muscle, won't grow it. The room has the

[00:21:34] Coach Rob Regish: [00:21:34] DC training works, right.

[00:21:36] Carl Lanore: [00:21:36] Uh, with the stretch of the load stretch on the load. The reason that that works quite frankly, is because there's evidence that stretching under a load increases, uh, the androgen receptors in muscle tissue.

[00:21:49] So, if you have more Android receptors, you have more, uh, stimulation of your androgens. You have more places for them to dock and train. Uh, let's get this next [00:22:00] question before the break. This one comes from Eric Boles. First off, I'm a big idiot. I've said that to myself many times. Uh, during 2019, I was working my way through the loading pattern and the blueprint to increase my squat.

[00:22:15] Long story short, because I continued to push my body. I ruined my patellar tendon. I have been trying to rehab it throughout 2020, despite this I cannot seem to get my tendons strong and pain-free is there anything more I can do to stimulate my tendon to heal? Sounds like the last question. Right. As a side note, I am 40 years old.

[00:22:39] So I would say, I would say build on the last answer and take it from there.

[00:22:43] Coach Rob Regish: [00:22:43] Yeah. So, so first things first, you know, uh, welcome to the other side of 40. Uh, but you're not the only guy who got into trouble. Jason seeing bigger weights with the blueprint loading patterns. Right? Cause I mean that frankly, that can be intoxicated [00:23:00] because when you're making more progress in six months and you have in the last six years, and that's no exaggeration who wants something like that to stop.

[00:23:09] Right. Been there, done that. Um, so understand, it happens to the best of us, including yours, truly. Having said that, um, knee injuries are particularly serious and likely in my mind anyway, the worst kind of structural injury that you can incur. Why? Because even if you, you know, blow your lower back out, like mine seized up right before the show today, for some reason, but even assuming that you can still hit belt, squat, You know, you can still, you can still, uh, you know, perform one legged squats or assisted or otherwise, but knees.

[00:23:47] Okay. Uh, and associated tendons do heal. And even if they don't heal on their own, they can and have been fixed, um, by traditional means. But also what [00:24:00] Carl just described. Right. So, so. Do not lose hope. There's plenty of hope here. Presumably it's not so bad as to require a surgery. That's a good thing. Um, even if it did, that's still fixable, but truth bold, most patellar tendon injuries that I have come across and discussed with guys required surgery.

[00:24:27] It may be just a matter of biting the bullet and getting it done right. Rehab for this type of injury, from what I've seen takes anywhere from six months to a year on average, it depends right. What you're doing. Obviously, if you're availing yourself to all the things that you just discussed, it's going to go faster, but still even.

[00:24:46] So it's a slow process. Okay. Never goes as fast. Um, as a last ditch effort though, I would consider two things. Number [00:25:00] one, I'd push a wheelbarrow just to a little bit of weight up in CLI. And that would also, uh, perform as much of the range of motion and assisted bodyweight squat, uh, while holding onto a rope or TRX strap, uh, that you can with your opposite arm, meaning if it's your right knee, that's injured.

[00:25:24] Hold onto the belt or rope with your left arm, pulling on it just enough to assist you in coming back up. I do a couple of sets of anywhere between five and 10 reps, just to start gradually letting your leg do more and more work. Now on the wheelbarrow thing, I read this once in a Louis QNA column. So I went back in my notes and I actually.

[00:25:53] Pulled out, out of my files, that little Q and a, um, that I'm glad that I kept [00:26:00] here's what Louis said, word for word in an interview. He said for legs and upper back, as well as building your grip, try pushing and pulling a way to wheelbarrow. This has had a great effect on my knee that suffered a patella tendon rep.

[00:26:17] Excuse me rupture. I thanked Jesse Callum for this exercise. He used this for knee rehab for his pro football players. So that should give you some idea as to, you know, the possible therapeutic value of something as unorthodox, as pushing and pulling a wheelbarrow. He recommends starting if possible with six trips of let's call it between a hundred to 200 feet.

[00:26:46] And only when you have adjusted to the additional work, should you attempt to increase the number of trips or, or the way it, et cetera, et cetera. Um, as we discussed before, you know, CSUs and BPC [00:27:00] one 57, in addition to those things you mentioned, Carl, one thing that comes to mind about BPC is in one of the very first studies that I read.

[00:27:09] They said something that I had to go back and read it again to make sure I was seeing things correctly. They said that in some cases, BPC was so successful that it did not require a surgery to reattach attendance. Now, I don't know if that was meaning torn straight off the

[00:27:31] Carl Lanore: [00:27:31] yeah, no, no way. No way. If it's detachment that not happened,

[00:27:35] Coach Rob Regish: [00:27:35] I don't see how that can happen.

[00:27:36] Right. A partial tear. Yeah. Yeah. I could, I could possibly see that. Um, but think about what we're talking about here. When, when you boil everything down, you need to attack it from a couple of different angles, the proper amount of rest. The proper amount of training to increase the blood flow back there.

[00:27:57] And of course the VPC [00:28:00] count a growth factor, IGF, everything, all that stuff together hopefully gets you back to a hundred percent and you will get back to a hundred percent. It's just a matter of time and the correct approach. So you're paying though, man, there've been so many times. When I had put close to a hundred pounds, I think on my dead lift once.

[00:28:24] And I kept pushing and I kept pushing. And then wham, one day I pulled a hamstring really bad. Like I felt like toric off. Uh, and needless to say that is like very much like a knee injury. If you think about it, you know, you're not going to be doing much for a long time. So. Moral of the story here is don't get greedy.

[00:28:51] Carl Lanore: [00:28:51] So there there's questions I would have to ask and maybe he can fill us in on and we could talk about this on a later show. First of all, do you feel like [00:29:00] your kneecap comes out of its track from time to time a patella tendon? Patella tendonitis in a, in a large number of people is due to the patella, not tracking properly.

[00:29:13] There's a literal groove in the back of your knee cap. And there's a little slot on the two bones of the knee. Two little crests that it stays on. And when you have a muscle imbalance in your quadriceps, it has the habit of pulling the 10, the patella, um, out towards the medial side or in, towards the interior side of your knee, which over time leads to patella tendonitis.

[00:29:43] So number one, You really should find out if, and in fact, if, and here's the way to tell, does your knee cap pop, like if you're sitting for a long time, do you feel like you have to straighten your leg out and your kneecap goes, pop and pops back into place. If that's happening, you have a [00:30:00] tracking problem with the patella and it's never going to get better until you figure out how to correct the imbalance, how to get that patella to be pulled evenly.

[00:30:12] Back and forth right now. It could be being pulled one way too far, one way, the other way too far. So that's something that's really, really important. You got to figure that out because if you know, we all want to squat, like powerlifters, we get real, real wide and the squat rack, maybe you're not designed to squat that way.

[00:30:33] Maybe you are designed to squat shoulder with maybe you're just, you know, that's the other thing. Do you have your toes out? Do you have, everybody's got to find that slot where they're there. The geometry of their legs works perfectly. So. If you find that when you're sitting for long periods of time, you feel like you have to stretch your leg out.

[00:30:54] And when you stretch your leg out, that kneecap kind of snaps back into place. That's your problem. [00:31:00] It's not the squatting. It's that your, your patella is, there's an imbalance in the muscles, pulling the patella and it's pulling it out of the slot. You fix that and you won't have any problems anymore. I, we have a couple comments.

[00:31:14] We have questions, Marcus, may God has a question. We're going to get to it after the break. Um, and comments as well. So stay tuned you out. What happened? Here we go. Welcome back,

[00:31:33] coach Rob.

[00:31:37] All right, coach. We're back on the air brother. Got it. Okay, so here, let, let's get these in real quick and then we'll go back to the, uh, Questions that was sent in earlier. Marcus may God has a really, Oh, first of all, Dave Hartnett says college and building blocks with maybe some HGH. Absolutely. But it's the mechanical growth factors.

[00:31:55] The IGF one, EDC that really [00:32:00] works well with these injuries, but you're right. If you can just get some good growth hormone. That's going to do the job. Scott DOD has one of the questions he says, uh, my lady is 46 and has been having brittle hair will college and help this absolutely same program college and a little bit of vitamin C a couple of times a day.

[00:32:18] Absolutely. But, uh, another thing to consider. As women get older, they tend to run into, um, some thyroid issues. And so the two telltale signs of thyroid issues is thinning and brittle hair and starting to lose the outer edges of your eyebrows. If she's having problems, if she's telling you my God, my eyebrows are fading away.

[00:32:43] I got to use more. Uh, eyebrow pencil to color them in. And she's got brittle and thin hair. You may want to get her to a clinic, have them do a little panel on her and make sure that she isn't suffering from low thyroid hormone. That's a, that's [00:33:00] a big one right there. And then this question from, um, Marcus may garden.

[00:33:05] And you're going to like this question. He says, hi, Collin, Rob, uh, I've invented a training device. It replaces a very good but inconvenient piece of equipment. The current piece of equipment weighs around 22 to 44 pounds. My version weighs over only 4.4. I'm assuming he's saying pounds. And first in your gym bag fits in your gym bag.

[00:33:28] What would your advice be to make this available to people? Yeah, I'll let you

[00:33:34] Coach Rob Regish: [00:33:34] go first. Well, I'm probably not the guy to ask because I'm certainly not a marketing guy, but I will say this. I understand he doesn't want to give away what it is and rightfully so apply for a patent on it. Uh, I would tell you this, you have a unique opportunity.

[00:33:53] I think, especially at this time. When, you know, a lot of people are not [00:34:00] going to gyms and maybe looking for home exercise equipment. So assuming it's something, um, that replaces, I'm guessing a movement, or at least allows people to work a certain muscle group, uh, now would be the time to get it out there.

[00:34:17] That's a tough one, because again, I'm not a marketing or sales guy.

[00:34:22] Carl Lanore: [00:34:22] You can apply for something called a provisional patent. Um, and it doesn't take a whole run. You about $1,500 to have a provisional patent filed on your, their behalf. That's the fees and everything. That's an attorney doing it and the fees involved.

[00:34:37] Um, and then at least what that does is it puts you a flag in the sand that says that this is a device that you came up with. Um, you have a year to develop the product. And then you can file for a full fledged patent. If it is patentable talking to a patent attorney, they'll tell [00:35:00] you whether or not it is in fact patentable and, and, uh, and save you time and money.

[00:35:05] They'll say, no, it's not patentable. It's uh, this is a mouse trap. You can't, you know, you, you know, actually that's not a good example because there are patents on better mouse trap, but talk to a patent attorney first. Get some protection. If you can, if you can't get protection, then make some prototypes and start using them on Instagram, on Facebook shooting videos of you using them.

[00:35:28] And then, um, put a link in the post, asking people if they want to buy it, if they want to buy it, they can order it. That's how it starts. You, you, you, you know, it's kind of like doing, um, It's it's kinda like doing a, uh, a test market when you launch something in a small way and you see if people like it, you, you know, you don't want to go, you don't want to launch a product and reach everybody overnight because there's any problems with it.

[00:35:56] You're done. You're done. It's it's gonna, you're gonna fail. So you want to [00:36:00] release it in small. Ways controlled ways. So maybe 50, 25, 30 people start using it. They give you feedback. You know, if it did this, it did that. It'd be better. You can make modifications from their feedback, uh, and then grow slowly.

[00:36:14] But you gotta make, you gotta find out if you can protect it with a patent as Rob talked about. And if not, and either way, you got to make a prototype. You got to start using it. You got to make enough prototypes where five or six people can start using it. Uh, and while they're using it, they're posting things on, on Facebook and Instagram.

[00:36:32] And next thing you know, people like, I want one of those, so I can use that. It's feels simple in today's market. It really is. You could, yeah. A year from now you could be a multimillionaire. Look at, look at Mark Bell and the Slingshot. Yeah. Good example. I mean, Mark made that Slingshot. Everybody bench presses.

[00:36:50] I mean, he literally, that Slingshot really turned him into a, he used to like to call himself a, a meathead millionaire. That Slingshot was it. That's huge. And now he's making [00:37:00] elbow, uh, he made some he's even launching supplements. Now he broke the news on my show the other day. So it all starts with that one thing.

[00:37:08] Find out if you can be protected, if not make it anyway and get it out there. Yep. That's it. Uh, let's see. I don't think we have any other questions from the audience. No. Nope. Okay. So let's get back to, uh, the questions that were sent in ahead of time. So the next one comes from. Tony Fioritto he says, I have a question regarding golfer's elbow boy, a lot of tendon issues in this audio

[00:37:37] Coach Rob Regish: [00:37:37] it's injury week.

[00:37:38] I was going to say,

[00:37:40] Carl Lanore: [00:37:40] have you experienced it? And how did you get over it? I've had it for approximately six months in my left elbow. That's dangerous. Go ahead.

[00:37:49] Coach Rob Regish: [00:37:49] Um, well, I can tell you this, the first thing I would do, because I can speak from experience on this one. Is make sure you get a professional diagnosis.

[00:37:59] And the reason I [00:38:00] say that is I too started to encounter problems with my right elbow, a lot of pain. I self-diagnosed it as tendonitis. And I treated it as such for years. Unfortunately for me, when I finally got it looked at. It wasn't tendonitis. It was severe arthritis, which, which meant that there's, there's no cartilage left between the bones.

[00:38:25] Right. It's literally bone on bone. Had I understood that prior I could have slowed or rest of the cartilage. With glucosamine or other compounds, but since I didn't, all the cartilage were away and now I'm stuck. Right? I mean, I can, I can either mask the pain or, you know, intraarticular growth hormone.

[00:38:50] That's about my only solution. Right now. So, uh, get an accurate diagnosis. Don't self-diagnosed it can make all the difference. That's step [00:39:00] one, step two is something that a lot of people give lip service to, but few actually do rest, you know, avoid those activities that aggravate it. It can be difficult, but one to two months of doing so is going to tell you a lot, right?

[00:39:15] Because if it starts to get better, then you're on the right track. If it doesn't, you've got something else going on in contrast to the knee issue that I just addressed. Uh, if it is tennis elbow or golfer's elbow, uh, it rarely requires surgery and usually resolves or at least gets much better with. You know, the proper amount of rest.

[00:39:37] Now, if you can't avoid the activity entirely, you know, consider modifying your grip on certain exercises or movements. Like for example, chin ups were giving me a lot of problems on the inside of my left elbow here. I was really, I mean, it's sort of a touch using a grip like this or a grip like this.

[00:40:00] [00:40:00] When I moved to a thumbless grip. The pain was reduced by about 90%. So something as simple as that right. Can be a big part of it now. Um, You know, you'd be surprised how much that helps. Right? Because sometimes it's just the tight squeezing the grip. That's the problem. The fact that you experienced some relief and he mentioned this in his question, uh, from things like fat grips tells me that that's probably a big part.

[00:40:32] Now, granted, you can't do that in golf, but in many other movements and activities.

[00:40:37] Carl Lanore: [00:40:37] So he is golfing. He is golfing and that right? Yeah.

[00:40:41] Coach Rob Regish: [00:40:41] Sounds like it. So yeah. One of the other things that you can do. And one of the problems, and I'm guessing by now it's manifested at the six month. Mark is scar tissue.

[00:40:52] Okay. You can, you can actually break up scar tissue. Uh, by placing for example, a small amount of [00:41:00] icy, hot or Bengay on the area, on the effected area. And then if you take a butter knife and you just lightly go over it, you know, back and forth, back and forth, following the line of the muscle right near the elbow, you should feel bumped almost.

[00:41:17] If you've got scar tissue, you feel something that feels like train tracks. Your goal should be keep running the knife over those areas until so those train tracks move out and you'll you'll know exactly what I'm talking about when you feel it. Okay. The next thing you want to do, cause I've done this in a tilt.

[00:41:38] Uh, take your opposite hand with your fingertips and press down on the muscle that you just worked or just ran over with that butter knife. Keep pressure on that muscle and move your wrist up and down and in a circular motion like this, both clockwise. And [00:42:00] counter-clockwise the final exercise is going to strike some people as odd because that's not where your pain is, but if you take a tennis ball, You put it on the back of your shoulder against a wall, right.

[00:42:12] Press into a wall, press into the tennis ball, roll it around and get out anything that you feel that are knots or what feels like not the same should be done for the front of the shoulder facing into the wall and pressing against it in the same fashion. If your symptoms have improved pretty.

[00:42:34] Substantially within two months or so, I would see the doctor again for next steps surgery. It may be required, but it's rare if that's really what it is, tendonitis. You know, most people make a complete recovery or at least, you know, the people that rehab appropriately, it's never as fast as anybody wants it to be.

[00:42:56] But, uh, It's not the worst thing in the world. Put it that [00:43:00] way.

[00:43:00] Carl Lanore: [00:43:00] So, and, and never ignore it six months to have this problem. As a long time, tendonitis become something called tendinosis tendinosis is when the tendon starts to unravel. Think of think of a cable on a bridge it's strong, right? But as each of those little wires pop, pop, pop, they start popping in Bay fray.

[00:43:21] And now all of a sudden the cable has a weak spot. So tendonitis becomes tendinosis if left, unchecked and on, on, on fixed. And that is when you have detachments both of the. Uh, when I detached my elbow, I had tendonitis in my elbow, probably for a good five or six months. I was just going to work around it when I tore my bicep tendon.

[00:43:46] And now my bicep is short it's down here. I had bad tendinitis in it and I was doing heavy rowing and I just did it anyway. So number one, stop doing the thing. That's aggravating it. Number one, have to do it too bad. That's the [00:44:00] deal. Number two. Um, you, you, you must address. The problem, whether it's through using drugs or, but do not.

[00:44:10] Absolutely do not use corticosteroids. Don't have your doctor inject you with cortisone because you're, you're, it'll only get worse. The cortisone will work. By alleviating pain for a period of time, but understand it hasn't healed. And in fact, now you're going to go back and do things that are going to weaken it even more because you don't feel the pain though.

[00:44:34] don't do cortisone shots at all. If your doctor says, well, I'll give you a cortisone shot once or twice a year, you'll be fine and say, absolutely not. Because it will, you, that's a rabbit hole. You will regret ever going down, but you got to address it. You got to address it, you got to fix it. And part of that fixing the biggest part of that fixing is you have to stop doing things that aggravate it stop immediately.

[00:44:55] Even if your golf game is going to suck for a while, that's a lot better than [00:45:00] completely tearing a muscle off the bone and having to undergo surgery and being in a sling for six to eight months. And you're not playing golf anyway. Yep. Take care of it. Uh, let's see here with the next, Oh, we have to take a break already.

[00:45:14] Look at this. Um, so when we come back, the next question is going to be from. Uh, yeah, I did. I missed a whole bunch of his questions about the fat grips. I didn't even see that. Yeah. I'm sorry about that. It was a long question. Uh, the next question we're going to get to is from Eddie Graham. When we come back from this break, stay tuned, you're watching and listening to the blueprint power hour.

[00:45:41] If you have questions, send them to on This email address is being protected from spambots. You need JavaScript enabled to view it. or. Post them live right here on the show. We'll be right back.

[00:45:51] Eddie Graham says over the years, I've always used tribulus because sometimes I can really feel it working. Not always though. [00:46:00] Any idea. Why is it always the same brand?

[00:46:04] Coach Rob Regish: [00:46:04] Yeah, the simple answer is this, um, all tribulus is not the same. It's not even close. Uh, so let's go back and start at the beginning. Back in the early nineties, Trib was introduced in this country as tri Besta, tri Bestin was the original and is still one of the best tribulus products that you can buy.

[00:46:27] It comes, uh, directly Bulgaria is standardized for, for frost and all except minutes, including the Diasend, but also proto Gradison as well as  a and B the point is they're not over standardizing for one and only one ingredient, like a lot of companies do. Um, and that assumes that they're starting. Right, but the good stuff at the other end of the spectrum, I'm going to give you the name of a really popular product on Amazon [00:47:00] sports, food, sports, food brand.

[00:47:03] Tribulus the product claims 95%. Sappiness 80% of which are pro diocese, right? Thousand milligrams pop or capsule 90 capsules. Since the manufacturer claims 80% content or forest and Rolex happenings, there should be about 800 milligrams of pro diason in there per capsule. However, when it was tested the HPLC by the, uh, Institute of chemistry and plant sciences in this Becca stamp, it was one of the world authorities on trip.

[00:47:41] No proto diason. Was detected zero zip zilch. So, you know, as you can see, some products are loaded with active ingredients, but many too many more, or are not in fact  [00:48:00] that you see for sale, it might as well be hedge clippings. So the question becomes, how do you get the good stuff? You know, how do you tell here's what you look for?

[00:48:11] Number one, always ask for the source country that the tribulus comes from. You do not want tribulus terrestris coming from India or from China. It grows there, but the sapien in content is far, far less. You do want it coming from Bulgaria. Some of the good stuff also grows in Turkey. It's very rare that you'll find a product, um, with Turkish Trib, but that is an acceptable second.

[00:48:41] Always try though, uh, to get the material from Bulgaria, if you can. Also, you want to make sure to ask for the percent of  it's standardized for, and ideally what percentage of  there are both furrows to NOLA [00:49:00] and Spiros than happens in tribulus. If it claims anything more than 60% for , they are full of it.

[00:49:09] You can extract more than 60% out of trip. Some companies. We'll tell you prototypes and content is a good tribulus that's frankly, that's a half-truth. Okay. At this time. And again, studies have shown that is the  of which  is. As being the true actives. So for every study that you see showing benefits to heart health and other things, nitric oxide, those are furrows Denali as a due to the forest and oil exoplanets.

[00:49:47] No, for Austin all looks at Bunnings, no effects for what it's worth. You can find those happenings in two other plants, fenugreek and Dyess Cordia Del Tonia. I don't see the [00:50:00] ladder. On the market anymore. It was at one time. Uh, there is a good, there are a couple of good Fennec Greeks out there. Uh, so Ben says material is a really good one.

[00:50:11] If you can find that, but back to trip real trip. This is also another way you can tell it's very hygroscopic. So in other words, it picks up moisture very easily. In fact, if you put a little bit in between your fingers and you squeeze it, it should be slightly sticky or tacky, right? It should also be either a very, very dark shade of Brown or even like a dark, dark green.

[00:50:39] Um, also understand that tribulus terrestris. Is just one, one of the different strains. There's actually better data when it comes to raising testosterone on a, on a, a strain a bit that's called tribulus a Latisse. Um, now I don't think [00:51:00] either tribulus terrestris or a lot of us is going to raise testosterone to the level that we're all hoping it would, but, you know, be that as it may.

[00:51:08] That's another good string. Uh, it does, however, In so far as research has shown a 20% boost GF one levels, a very distinct like nitric oxide effect from those happenings. Uh, and, and related improvement in both the number and the rigidity of erections and, you know, any good tribulus most people will tell you it races libido.

[00:51:38] Okay. There's no question that it raises libido that what's questionable is, is that due to a testosterone increase or the effect on androgen receptors in the brain? I think at this point in time, we're, we're. Probably pretty, pretty well off in saying that it's the latter.

[00:51:56] Carl Lanore: [00:51:56] Now I have something else to offer.

[00:52:00] [00:52:00] Okay. So a lot of the early research on a lot of the early research on tribulus showed that it caused in rodents, the weight of the vesicle organs to get bigger and heavier. So the vessel organs are your. Your prostate and your urethra. And we all know that a man's prostate can actually cause an orgasm.

[00:52:28] Uh, you know, when you have prostate problems, you always feel like you have to pee. You always have this tingling and the tip of your penis. So the early research on tribulus showed that it increased the weight of these organs. So one could surmise. Has nothing to do with androgen receptors or testosterone at all, but instead, an actual stimulation of the prostate and the, the, the urethra that causes a sensation in a man's penis that makes him aroused.

[00:53:01] [00:53:00] Coach Rob Regish: [00:53:01] That's interesting. I hadn't heard that. And you know, whether it makes sense, however, it does it, however,

[00:53:08] Carl Lanore: [00:53:08] it definitely does. There's no doubt about it. You're right. It definitely increases libido. There's no doubt about

[00:53:13] Coach Rob Regish: [00:53:13] it, right? It doesn't the benefits don't end there though. There are very clear and established benefits to coronary function.

[00:53:21] Okay. Cholesterol levels and even protecting against rhabdo in mitigating the rise in creatine kinase. And I believe that I found that scratching around, scratching around in, uh, in pub med. And there's more than one study attesting to that. So a lot of benefits with Trib, especially. I think if you're using super supplements, I think Tripp has a place in your stack.

[00:53:51] So here's the bottom line before buying any tribulus, whether that's terrestrial or a lot is make sure it's grown either in [00:54:00] Bulgaria or Turkey for trip, uh, for terrestris, uh, and standardized for . Should not be, if you see above 60% for us to now covenants Bogost, it's not true. If on the other hand, you're interested in, interested in tribulus.

[00:54:18] A lot of it is native to the Sahara and the middle East. So make sure your source material is coming from there. I've only seen one or two. Good. Tribulus a lot has products on the market. Uh, but they're out there and they're, they're worth experimenting with if you're a tribulus snob, so to speak. Like I am

[00:54:40] Carl Lanore: [00:54:40] interesting.

[00:54:40] Very interesting. The next question comes from Eddie Graham. No, I'm sorry, Ronald Garvin. He says, what do you make of bodybuilding.com? Is it a good place to learn? If not, what message boards you recommend to stay on top of things? I didn't even know. bodybuilding.com was still around.

[00:55:00] [00:55:00] Yeah,

[00:55:01] Coach Rob Regish: [00:55:01] I know it. Huh.

[00:55:02] And, and the thing is, um, I spent many years on bodybuilding.com and other message boards here on going back to pretty much their inception. Here's what I learned. All of the big boards, almost all are tied to selling supplements. Okay. No different than the old days where the bodybuilding magazines were right owned by supplement companies.

[00:55:29] The job of these boards then is not first and foremost to educate. But to rather move as much product as possible. Now I'm not saying that you can't learn something out there, you certainly can't. Um, but you have to Wade through a lot of stuff, a lot of stuff, bodybuilding.com. The last I knew wanted at least a third of whatever profit was to be made.

[00:55:54] Aiden. On your product. And so that means if you make a high, high quality product [00:56:00] that uses expensive ingredients and you make, say maybe eight bucks a bottle on it, bodybuilding.com is going to want at least three of that, which means you're now down to making five bucks a bottle. And

[00:56:11] Carl Lanore: [00:56:11] the truth is they don't help you sell your product.

[00:56:14] They, you, you, you, they, they, you compete with everybody else on that on, so you have to find people to buy your product anyway.

[00:56:22] Coach Rob Regish: [00:56:22] Yeah. And they're, and they're going to further tell you. Well for premium place advertising, you pay us an additional X amount per month. Um, so, so look, it drives this quite frankly, what the most companies do.

[00:56:37] They make cheap products that use minuscule amounts of hot ingredients. Uh, it just is enough to window dress to label. So now listen, there are exceptions, but your typical sports nutrition product is marked up six times. What it costs to make. So if you're selling a pre-workout for 30 bucks, if they're, if they're selling it for [00:57:00] 30 bucks, it probably cost them $5 to make, including the bottle and the label that it comes in.

[00:57:08] So, you know, you might make 17 bucks. Every bottle sold, bodybuilding.com makes eight. It doesn't sound like a lot more, but, you know, do the math. You know, I I'd have to see more than three times as much of my quality product, the seller three times as much just to come close to what these guys are making on garbage, high margin products, it gets worse.

[00:57:35] There are paid company reps, right?

[00:57:38] Carl Lanore: [00:57:38] Yeah. You think they're unbiased, uh, commentors about how good this product is and how good that product is. And they're really working for the company.

[00:57:46] Coach Rob Regish: [00:57:46] Yeah. I mean, the, there, the supplement companies further pay these people to promote and you can bet they pay people that are, you know, positioned as regular [00:58:00] consumers to say great things about it or bad things.

[00:58:04] About a competing product. It goes on all the time. Does that sound like a good place to learn it? No, it's not. In most cases, it's a trap. The goal is to keep people there as long as possible buying supplements. Right. For as many years as possible. From what I can tell. And you remember this, cause you were on the avant labs board, right?

[00:58:29] The days of those kinds of. Boards, which were primarily education and discourse and, you know, uh, uh, honest conversations about what worked and what didn't. Those are long gone. I mean, unless there's some other place people are going that I don't know about your best bet for legitimate advice today, quite honestly, is SHR.

[00:58:56] And the, you know, the power hour, the other [00:59:00] guests that you have on the blueprint bullet. And, but these of course are not mainstream. Well, SHR is now, um, and it's free. So how do you go wrong there? You know, you, yeah. You have a sponsored that make the

[00:59:16] Carl Lanore: [00:59:16] show possible. And I, I don't hide them. I, it's not like I hide them in like, Oh, I'm going to S I'm lying to you.

[00:59:21] Oh, I love this product so much. I eat all the time. And meanwhile, I'm getting paid to say that.

[00:59:26] And

[00:59:26] Coach Rob Regish: [00:59:26] that's, that's a big difference. Um, and just, just like the magazines, you can go back years and see what was hot and now it's gone. So,

[00:59:35] Carl Lanore: [00:59:35] I mean, what does that, yeah, I, that that's really the big thing. When a product has been around for a long time, it tells you something.

[00:59:43] Because most products, most products, they get, they get one or two buyers and they never buy it again. And then, yeah. And then they move on. Uh, Stephen rushing has a couple of words, the questions here, he says, speaking of tribulus, I read an article on a Dell Moose's subversity.com. For those of you want to know cite recently [01:00:00] about Cola, he believes.

[01:00:03] And he did that, use the down to active components and tribulus and wild yam. Very interesting, which. I've only heard four women progesterone progesterone issues. Uh, what do you think of stacking these as well as da da last ditch effort for trying real HRT. So I'm going to jump in here first. Yup. D H E D H has been shown in men.

[01:00:32] Two aroma aromatase to estrogen more than testosterone it's been shown in women to convert the testosterone more. Um, so if you're going to take DHA, I suggest that you find some way to reduce a robotization zinc and vitamin C are good natural alternatives to reduce infant. Uh romantization so more of it becomes testosterone.

[01:00:54] But if you take DHA by itself without blunting, uh [01:01:00] romantization you probably will find your estrogen levels go up more than your testosterone levels.

[01:01:04] Coach Rob Regish: [01:01:04] God rubbish. I'd concur on the DHA front. I'd be upfront and tell you that nothing you're going to do with those supplements is going to. Approach TRT. Um, if you, if you do want to try D H I would suggest, uh, looking for a transdermal.

[01:01:25] If they, if they, you still make them yeah. You can get them online, you can get them online. The reason being there is some research showing that DHA, preferentially converts the testosterone via, via enzymes in the skin. Uh, it again, is that going to get you close to what TRT does know? Um, it may be enough to, to, uh, perk you up a little bit in the sex drive department, but I would not, I would not assume you're going to get benefits like you would with the real thing.

[01:01:56] Carl Lanore: [01:01:56] Well, I'm most guys who have low testosterone don't necessarily have [01:02:00] problems with their libido because testosterone is just one component of libido and sex drive, extra dial. Is a very powerful libido driver for men as is dopamine and serotonin. So whenever you talk to guys about HRT, they go, well, I have no problem in the bedroom and that's true, but, but what the benefits of testosterone and the heart protective effects protecting you from developing type two diabetes and insulin resistance, you can't do that with three 43 40 is, you know, there are women who have.

[01:02:34] Testosterone levels in the two hundreds, just for the record. So you, and 15 years ago, when I first started doing this show, hypo gonadal levels were four 20, but because they have, yeah, they've lowered them to three 40. So it used to be 15 years ago. If you were for 20, they could prescribe testosterone for you.

[01:02:54] Now you have to be below three 40.

[01:02:57] Coach Rob Regish: [01:02:57] I've seen two

[01:02:57] Carl Lanore: [01:02:57] 80. Yeah, I [01:03:00] don't doubt it. I don't doubt it. Yeah. So, so as far as you, so this is you can't just look at your testosterone. Did you have your extra dial levels tested? And if so, did you have your S dial levels tested with high sensitivity? See women? They never have extra dial except after menopause down where a man's is like 40 nanograms.

[01:03:26] Never. So you have to use the high sensitivity for men. Have you had your estradiol levels tested? Is your extra dial really high? And your test testosterone is low because if it is, that just means that more of your testosterone is being siphoned off, into extra dial you correct? The aromatase station problem.

[01:03:45] And you'll have higher testosterone levels overnight. How do you correct it? Okay. Number one, if you have chronic inflammation, you're going to have more Roman tastes. Why. Because the people are 50 cytochrome enzyme cascade. The [01:04:00] upstream enzyme to aromatase is cycle oxygen cycle oxygenase is inflammation Cox one and Cox two, you heard this.

[01:04:12] So when you suppress inflammation, Your aromatase enzyme drops. When you take zinc, your  sends, it drops more. When you take vitamin C, your aromatase enzyme drops even more. So you could S you could regain your testosterone levels. If in fact you have high extra dial levels, but nothing is going to be. The equivalent of taking 250 milligrams of testosterone a week, nothing, that's going to get you into the eight and nine hundreds.

[01:04:41] And that's really where most men need to be. Okay. Um, Robert Thompson contribute, plus it can, tribulus be homegrown in the USA.

[01:04:52] Coach Rob Regish: [01:04:52] Um, the answer to that, the short, yeah, the short answer is yes. However, you're never going to achieve the concentrations [01:05:00] that an extract, you know, has now, uh, It's useful for other things.

[01:05:05] I have a good friend, uh, who made a tea out of tribulus and he drank it and he lost consciousness because of the effect that the profound effect it had, right. Dropping his blood sugar. And so that does demonstrate that, you know, tribulus. That is not an extract can be useful for certain things, but it's a dicey proposition, you know, when you're doing it, you're S when you're growing it yourself, when you're harvesting it yourself, you know, are you going to use the, are you going to grind it up the aerial parts of the plant or somebody, you know, some other parts it's also tribulus cause I've done it.

[01:05:50] Uh, tribulus is very thorny spiky. In fact, another name for tribulus in different parts of the world is puncture vine. [01:06:00] So growing it and, and putting it into a form where you can actually use it is not easy. It's you're never going to get to a point where, uh, if you ordered a hundred grams of tribulus terrestris extract powder.

[01:06:17] You'll see what I'm talking about. You're never going to get it into that state, uh, where it's as concentrated as you would a good extract.

[01:06:29] Carl Lanore: [01:06:29] So this is the last question we can answer, because then we have to go onto the blueprint tip of the day. So Steven rushing says. It was not a full panel and doctors rarely order the right panel when they're trying to determine what's wrong with the guy.

[01:06:41] Um, planning on doing that in February. Next question is insurance won't cover HRT above three 40. How would one get them below that threshold for a, uh, for a test that allegedly, uh, all above. Uh, 300, so there's no way to do that. And now you're, now [01:07:00] you're, now I understand your insurance company won't pay for it, but the reality is that testosterone is very cheap.

[01:07:05] Anyway. I mean, injectable testosterone, even if you have to go to Walgreens and have a Watson 200 milligrams per milliliter, 10 milliliter vial will cost you about a hundred dollars. It's $10 a week. You talking about here. Talking about $10 a week without a prescribe without, without insurance paying anything.

[01:07:25] Um, so don't, don't, don't split hairs and try to start doing things. So the test is, you know, Oh yeah, you're down below 300 because what the insurance company will do is after three months, they'll make you come off completely. For weeks you'll feel like crap. And they'll test you again to make sure that it's still below 300 when you're off.

[01:07:46] Otherwise they want to cut off your insurance. You don't want to, every three, every three months have an insurance company say, now you feel great. Everything is good. We want you to come off so we can find out whether or not we can get on hit the off ramp I'm paying for you. [01:08:00] Just buy it, just pay for it outright.

[01:08:02] Uh, Watson is a hundred to $120, a 10 milliliter vile that's 10 weeks. What's that? 10, $12 a week.

[01:08:10] Coach Rob Regish: [01:08:10] Yes, it's too bad. It used to be pie simple. Just take method one test for three days, you'll be completely

[01:08:16] Carl Lanore: [01:08:16] shut down a lot of things that can shut you down, but you don't want to play that game every three months.

[01:08:21] They're going to have you do it every three to six months. They're going to make you come off to see if they still should be paying for your, uh, to still, still, she should be paying for your age. It seems like the peripheral costs. Specialist visits that continued blood work, the costs add up. Yeah, it does, but I don't know how much body fat you're carrying, but aromatase lives in fat cells.

[01:08:43] The leaner you are, the less estrogen you have and the more testosterone you have. So that's another thing to shoot out as well. I was going to take a less commercial break. And when we come back, we've got the blueprint tip of the day. Stay tuned. Welcome back. Okay. [01:09:00] I hate to leave any question on it. I answered, um, uh, Ron Rossi says $42 for a 10 mil milligram milliliter, uh, with good RX coupon at Walgreens.

[01:09:14] Look it at $42. So that's basically $4 and 20 cents a week for testosterone. And once you got it dialed in, you don't have every six months, you just have to test your testosterone levels tested and some other things, and you're done. That's the way to go. So they go Steven rushing. That's where you go.

[01:09:32] Good RX. Thank you, Ron Rossi, $42 for a 10 mil. That's a, that's a deal. I mean, I don't think 10, I don't think $10 a week is expensive, but $4 and 20 cents a week. That's hard to pass up. I want the business. Okay. So Rob, what is the blueprint tip of the day, man?

[01:09:49] Coach Rob Regish: [01:09:49] Well, it's a good week for them, right. Seem to be injury week.

[01:09:54] The tip of the day is a retooling from the ground up. So, [01:10:00] so it was 2020 came to a close. I was in hot pursuit of some long-term goals and closing in fast. One of those was a new one rep max on chin-ups. I wanted to be able to do a chin up with a hundred pounds. Real close. Another one was ratcheting up the total tonnage on my leg day, bring the size up a little bit to match my upper body.

[01:10:22] But with the chins, at least I could see it coming. The tendons in my left forearm were sore as hell, which was a consequence frankly, of overuse because it was a high-frequency chin program that I had chosen five days a week for four. Two or three weeks back off, then back, back on again, et cetera. And I was doing great on it.

[01:10:46] And then a freak thing happened on the leg press a couple of weeks ago for my it band. I don't know if it got overstressed or torn or pinch or whatever, but, uh, It hurts. It [01:11:00] hurts when I go up and down stairs, it hurts when I put weight on it. So that is still healing. Uh, and, but it's gonna be awhile. So, uh, look, to be clear, neither of these are major injuries, but they did and are still limiting me.

[01:11:16] So I consider my options. Option. Number one was to just keep going, which we already talked about, where that ends up, right? I'm sure these little injuries. Would turn into big ones. Option. Number two was to take some extended time off. I took option two and my forearm tendons, they feel much better. Okay.

[01:11:38] Not a hundred percent still, but if they're they're very close, the it band hip issue is still the same. However, uh, and I was told it's lexicon. It's going to take some time to heal. Maybe up to a month. So I had to figure out something else, something most people would consider extreme or maybe a [01:12:00] waste of time, which was this a switch to all body weight training calisthenics.

[01:12:08] The last time I did this was when I read, I first read convict conditioning, uh, and I decided to give it an honest shot and did it, and only it. For six months. I recently pulled my notes from that time and I discovered that after about three months, all of my joint pains that I was experiencing back then vanished, vanished after six months.

[01:12:35] Here's the other incredible part. After six months of not touching awake. I went back to test my strength versus, you know, on most barbell lifts. And I was shocked. I was as strong or stronger on virtually everyone with the exception of the squat, which I assume was due to my central nervous system, not seeing the movement for a while [01:13:00] also.

[01:13:00] It's, you know, I'll be upfront even a one legged squats pistols. I don't think they're going to give you the kind of leg size, right. That you can, frankly, where the barbell squat, but that assumes that's your goal. At this point in my training career, it's not, um, this time I'm going to make a commitment to training in this fashion, uh, until I have zero joint, tendon, or other issues, however long.

[01:13:31] That takes, if it takes six weeks. Great. If it takes six months great. If it takes longer, I'll still do it. And some people might find this extreme thinking that's unnecessary or even remedial they'll look at these exercises like God, that seems so basic and remedial, nothing could be further from the truth because far from being remedial.

[01:13:55] The exercises are foundational. I don't talking about push-ups in the [01:14:00] advanced variations, you know, handstand, pushups, chin ups, uh one-arm chin-ups ridges, that sort of thing. Uh, it is foundational. Those are foundational to whatever else you do. If you don't have the joint integrity, for example, to push, pull, or otherwise, move your own body weight on those kinds of exercises.

[01:14:24] What business do you have lifting, you know, heavier, external objects you don't. So until I can do that for every major muscle group in my body, weights are out weight or out. My purpose here is not to suggest that you to, you know, just because you get injured, go all body weight. My purpose is to get you to a place where you're training for life.

[01:14:52] And so in order to do that, it helps to envision yourself training at 80. Right? And this is [01:15:00] something that is difficult to do, but try to, you know, just try to picture myself 30 years from now. What's it going to look like? You know, is the way that I'm training now conducive to getting to 80 and being able to do these things.

[01:15:17] If it's not, then you need to make changes. You may elect a different path. You might, you know, more stretching, uh, occlusion training, right. Which is not nearly as heavy, but can result in tremendous amount of growth. We've talked about it before, or it might be something as simple as instead of training five or six days a week.

[01:15:43] I'm going to experiment training two days a week. Okay. Have at least plan B waiting in the wings and, and don't be afraid to tinker with it, like right now. So if you need to use it and fast, it'll be an [01:16:00] easy transition for you. You won't have that anxiety that comes shortly after an injury, which is, Oh my God, I'm going to lose everything.

[01:16:10] I worked so hard for. Uh, my bench is going to drop like a stone. My muscles are going to shrivel up. No, man, that's not going to happen. Not a few, have a plan. And what I'm encouraging you to do here is to plan taking one step back to make two, going forward is not an easy thing to do. It's a function frankly, of training maturity, but it is worlds better.

[01:16:38] Okay, then continuing to try to move forward on a more treacherous path, which is, Hey, I already got some niggling little injuries, you know what I think I'm going to attempt fate double down, right. And double down and try to pull some, you know, record dentists today. Oh man. You know, resolve to see [01:17:00] yourself at age 80 and what you're doing training and then make the necessary changes.

[01:17:07] To make sure that that happens. You train hard, you can train hard by training, smart and train until they put you in the ground, finding a way to train until they put you six feet under should be your goal. And it's right now for a lot of people, that's very difficult, very difficult. Um, we don't like to think right.

[01:17:36] Necessarily about growing old, but your quality of life matters and training as we discussed at the beginning of the show is front and center in quality of life. So make sure you can do it and do it. Well.

[01:17:52] Carl Lanore: [01:17:52] I wanna thank everybody who is here, live today and participated with questions and comments. Thank you very much.

[01:17:58] Uh, I'd like to ask [01:18:00] everybody to do me a big favor. And share the show. Uh, you find the show that you enjoy, that you think you learned something from that you think other people could learn too. Please share the show, copy the link to the show page and email it to somebody say, I think you should like the show.

[01:18:17] Coach Rob Regish: [01:18:17] And

[01:18:18] Carl Lanore: [01:18:18] remember that one. I was just going to say, and also Helen Tooley autos is 108 years old. Uh, she has pneumonia. She's in the hospital there in Greece. Uh, her grandson is George, Dr. George Julie Optos. She's been a frequent guest on my show and we are all wishing her a speedy recovery. And George has already given her one infusion of glutathione glutathione infusions are the best thing for pneumonia.

[01:18:47] Why don't they give them to all people with pneumonia, especially during COVID. I don't know. So that's it for today. Thank you for being here and participating also, don't forget to check out coach Rob ruggish.com, where you can be tapped [01:19:00] into all this information at your leisure whenever you want it.

[01:19:04] It's right there. Just go to the website. We'll see everybody tomorrow. We're finally getting to do to show this is a good one. Omega-3 status will predict how fast your recovery after exercise your heart recovers after exercise. Now think about that. Yeah. Think about that. That's cool. And this study may actually, so we don't understand how Omega threes protect the heart because it doesn't necessarily lower cholesterol, but this may be why it protects the heart, because what happens when people get older?

[01:19:40] And they're out of condition. They're out of shape and an event happens and they freak out and their heart doesn't recover and they have a heart attack because the heart can't slow down. It doesn't have the da boom. So maybe the reason Omega threes protect the heart is because it clamps down on the heart and makes it [01:20:00] recover faster after strenuous exercise or, or strenuous stress, strenuous anxiety, or, you know, a shock.

[01:20:08] It's going to be a good interview. Yeah. Take your fish oil. Eat your salmon. I see everybody tomorrow with more super Yuma radio. Thanks for being here today. [01:21:00] .