Coach Rob Regish
Listener questions are answered about training, nutrition, supplementation and more.
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[00:00:00] Hey, hey, welcome back to another episode of super human radio. My favorite time of the day is when I get to spend that time with those of you who are listening to this podcast. It really is. I'm not joking when I say that I come alive all of my problems fade away and it's me the microphone and you out there who listen for 13 years this November this show will be 13 years old this.
[00:00:59] Remember, [00:01:00] we have never ever stopped producing shows. I mean, of course there was Ben vacation time, but we've been here and that is a Monumental occasion in my humble opinion anyway. Today's Show is the blueprint power with Coach Rob Regish went to get into that in just a second. Of course first.
[00:01:21] I have to thank dr. Jeff golini over at all American pharmaceutical and EFX Sports for the continued support as our title sponsor. It makes a huge difference to the show huge difference to the show their presence and the right now you can get six of their top selling products. Absolutely free by going to superhuman radio dotnet and clicking the EFX Sports Banner ad.
[00:01:44] And you will pay five dollars and change for shipping. But that really is the USPS shipping rate and you get literally tens of dollars worth of fun stuff great products that you can try before you [00:02:00] buy because dr. Jeff golini believes that no one should buy anything. Until they've tried it and he puts his money where his mouth is show him some love calling all blueprint Army fall in line.
[00:02:11] It's time for the blueprint Power Hour with Coach Rodriguez on the Superhuman radio network.
[00:02:21] How you doing? Rob six of one half a dozen of another. Yeah. Well, I've had my heating and air conditioning went and now my car so I'm just waiting for the Third. But you know what? Everybody's got money problems. You can't necessarily control them yesterday. I did go in and control my squat workout and I nailed everything and I feel good about that.
[00:02:46] Yeah, that's a wonderful feeling that really is what's going on over at the blueprint. Bulletin Pro. You still running that special? Yeah. We're still running it through October and you can get it for. [00:03:00] 67 cents a day. I mean for that pittance you get over 70 issues now some of the biggest breakthroughs and training diet and supplements and drugs that have ever come down the pike next month's issue.
[00:03:15] It's going to debut a new chill pill. That's so strong. It's sold in just one milligram dosages and studies show. It's six two times more potent. The diazepam so that's just for starters Brooke. Here's the here's the bottom line. If you're not blown away by the size the quality and really the usefulness of this online library.
[00:03:40] I will refund every penny every single one. No questions asked I am that confident that you will love what you see and you know, it's guys tell me all the time. They can't wait for next month's issue. All right. So coach Rodriguez.com for more info get it [00:04:00] won't last. So because we won't be running this special for at least another year as if the end of October, you know, and just for the record.
[00:04:08] I don't know how many of you remember back in the 90s. The early 90s late 90s was probably late 90s. There was a newsletter that started coming out called the bottom line and the blue the beauty of the bottom line was. That they read all the Articles and they just distilled it down to the important stuff that you needed to know in a variety of different categories and people love that.
[00:04:35] This was before the internet because they were still mailing it right and people love the bottom line because they could literally spend like the time it takes to drink a cup of coffee and be up-to-date on five to 50 different things that interested them whether it's from investing or. Takes or science or medicine?
[00:04:58] Whatever they did. That's what the bottom line [00:05:00] did and what Rob is done with the blueprint. Bulletin Pro is he's done all the heavy lifting all the reading and all the searching and all the effort that goes into distilling down the most important information about getting stronger getting leaner improving the function of your brain getting better rest.
[00:05:25] All these things that are important to us, he's done all the heavy lifting and all the reading and he's distilled it down and this the blueprint bulletin is kind of like. the bottom line of physical culture nutrition supplementation and drugs. It really is I mean and I that's my passion research and research and writing bringing it to the folks out there who otherwise might not have the time to do so, it's a lot it's well and if people would take the time to read some of the [00:06:00] bulletins they actually show up at the gym talking to their friends and realize how far ahead they.
[00:06:05] Then their friends and a lot of them probably don't want to tell people well the reason I sound so and intelligent about these topics is because I read the blueprint Bolton because then they won't impress their friends anymore. I've actually have that time. Sure. I'm sure I'm sure this is the equivalent of an underground newsletter from back in the day like coming from Dan Duchesne or something like that.
[00:06:26] Yeah. Remember that don't remember it. Well, okay. So in a previous show you mentioned ultimate orange. What's the story with this product? What was the original that work? So well, and what went wrong with the formula today? Yeah, so who's gonna be a long one so settle in for this. So in 1982, there was this mysterious orange powder that was being used and distributed in unmarked bags two guys in Gold's Gym Venice.
[00:06:59] And the [00:07:00] developers of a product we're have the infamous. I guess you'd say Dan Duchesne and Mike Zoom pain. Oh both men had a relish same time published the original underground steroid handbook, but you know their Fame so their Fame was already somewhat cemented Duchesne had a degree in Theater Arts.
[00:07:23] What was largely self-taught in bodybuilding with most of his technical info at least early on coming from his partner? Zampano zampano was like why self-taught and yet educated himself about biochemistry Believe It or Not by hanging out at the medical library at University of California Berkeley.
[00:07:47] So Mike and Dan provided this newly developed product for free. Gold's Gym members who know these guys were adventurous enough to consume a product that had no label. I think we've all [00:08:00] been there instead. They just told them that the product would allow them to train incredibly hard. So that was enough to convince a lot of them, but try it until their amazement it worked exactly as.
[00:08:15] Zoom panel report referred to the product as a pre-workout Energizer. Eventually, they have come up with a name for it ultimate orange based on of course, it's flavor of note though was this Duchesne was literally putting this stuff together in his garage like one batch of a time. It was only later when David Jenkins of next nutrition suggested Mass producing it for anyway, Ultimate orange actually tasted really good from the federal base product.
[00:08:48] Of course, you know, there were some Scoops over that were hard to get down. But you know that's likely due to the content of ma Huang or ephedra, which is it was the [00:09:00] natural heavy-hitter stimulant the original ultimate orange contain four hundred fifteen milligrams of mock Wang. So it was likely an 8% extract which would have.
[00:09:11] You 32 milligrams of ephedrine which is enough to cause a good degree of stimulation, especially when paired with caffeine and although carbohydrates were included in this form. He called it quadric arm for stage relief, you know, they were considered the primary. They weren't considered the primary energy nutrient.
[00:09:35] It was Innovative along with that conservative dose of carbs the. Would also included small amounts of vitamins minerals and branched chain amino acids. So by about 1990 the probably can become so popular that it began to be formally manufactured and sold by next next. Beth version of ultimate orange pink a [00:10:00] medicham that did have a label the commercial version of ultimate orange was said to help also to burn body fat.
[00:10:08] Well hip helping you gain muscle simultaneously needless to say was incredibly popular because it really did work. Well you could take it and boy that you feel it, but that was primarily the effects of mahwang. Mark 1 M caffeine people will be surprised the federal by itself doesn't do much you really see what this does for you when combined with caffeine but so did Shane at that point entered into a partnership with next nutrition see the the owner was a former acquaintance of his working in the steroid rage.
[00:10:45] If they operated out of Mexico and the in earn both Douchaine and Jenkins prison terms though. Now, this is another topic for another time. But many of today's most successful supplement companies [00:11:00] were launched with steroid money and next, you know was one of them after a few years. Unfortunately adverse effect reports started to surface look, you know, we all know the story here.
[00:11:12] They took away too much. And on Bo the Federer is safe for those for those people that do not have pre-existing conditions. Some of them did and it unfortunately ultimately led to the removal of the product from the market. But ultimate orange was recently resurrected different formula than the original and first to contain dmaa later, the dmaa was removed and replaced with, you know, you'll him be some effort.
[00:11:46] Oh Usual Suspects. They jacked up the caffeine content predictably to 300 mg. So that was one at least a couple three cups of coffee. The newer form of ultimate [00:12:00] arms. It didn't catch on like the Original Soul 20 years earlier most likely due to the fact that it's doesn't have the same. You Shane has nothing to do with this newer form of ultimate orange.
[00:12:15] He actually died from kidney company complications in 2000 genetic. His former partner makes them likewise doesn't have anything to do with it since the bottle had established and later sold his old supplement company, which was Champion nutrition. The new Ultimate orange is sold by high-tech firm.
[00:12:38] If you probably seen their ads, they're everywhere their CEO is Jared wheat you need only Google that name to find out not really a company or a man that I would want to do business with and the product that he sells is a shell of what it once was but boy when it was good. It was good on that. It was the [00:13:00] original pre-workout.
[00:13:03] I don't understand why I mean I've heard some things about Jared wheat research. About high-tech and the products they make don't seem to meet label claims quite a bit as what I think I've read in the past. I just don't understand that. I don't understand like cutting corners on producing. Because it eventually will always catch up with you.
[00:13:27] Somebody's going to figure it out. Yeah. Well, I mean it went a little further than that did it, you know a real honest-to-goodness pharmaceutical drugs were found in a lot of his products including Viagra Cialis, etcetera. In fact, I'm trying to get Anthony Rob Roberts on the show right now. I was just texting with him.
[00:13:50] So I'm trying to because he just wrote an article about a study that looked at this exact thing that you know that so many of these over-the-counter supplements [00:14:00] have things in them that they're not supposed to but the irony is that the large majority of these trust Breakers if you will are in the you know bodybuilding Muscle building supplements, you know, he does a great expose.
[00:14:19] So I'd love to see it. Yeah, he act it's actually on medium now and I wanted to get him on sooner, but it's hard to track him down and get him to commit to it a day and time right now because he's got so many different things going. Yeah. Let's go ahead and take off first commercial break and when we come back, let's talk about the ketogenic diet because you have to be living under a.
[00:14:43] OCH not to be aware of what's going on with ketogenic diet and I think a lot of people in the audience want to hear your opinion on the pros and cons. Okay, stay tuned. We'll be right back with more of the blueprint power. Welcome back to the blueprint [00:15:00] Power Hour.
[00:15:04] so. You must have some opinions on the ketogenic diet. I've never really heard you weigh in on it. It seems like a good question from quite a few of the listeners so far. Yeah, well present comes right just like. We'll just so we understand the what we're talking about keto diets, usually characterized by 30 grams and under right of carbs a day.
[00:15:31] Really popular way to lose fat are you don't think it's even a question, you know that kind of diet. It leads to the most rapid fat loss or at least weight. Versus other so well many folks and sister calories or what really counts certain features of the ketogenic diet make compliance a lot easier versus other diets and one of those is ketones [00:16:00] right dampen your appetite which.
[00:16:03] Is related both the protein content of your diet as well as the effect of ketones are having one issue though is that the full effect of the ketogenic diet can take six to eight weeks and the early phases can see in some people produce almost flu-like symptoms. Okay. Usually those are people that don't oxidized fats.
[00:16:27] Well, however, those symptoms can be minimized by. Hearing to some you know few rules attention to fluid intake is Big mineral intake is real big and sufficient ref and exercise recovery. So here's what I would tell you about straight ketogenic diets. Not the best for building muscle. Why muscles mostly water when the carbs go 3 grams in water weight goes [00:17:00] along with it.
[00:17:01] Remember the cell. Suicide rate it explains why people can lose such a large amount of weight fast. It also explains what happens when you go off the reservation the weight comes back real fast because now it's not just the car being stored as glycogen. It's pulling three grams of water in with it.
[00:17:24] Well, I want to mention something else from a performance standpoint real quick. Yeah. So a study was just published. I think it was just published this week. That showed. that ketones minimize the degradation of amino acids in a muscle, but they also showed that it also blunts protein synthesis, which basically means that if you're in ketosis, you probably will not lose a lot of muscle if your goal is to also grow muscle.
[00:17:58] You probably won't grow [00:18:00] any muscle. So, you know, it's important we're learning so much more about how ketones influence cellular signaling. Yeah, and you don't think before we talked about certain disease States you're going to want to be in the ketogenic diet. And you know, that's the other thing the negatives of the ketogenic diet become less important when the negatives of the disease that you're treating with the ketogenic diet is.
[00:18:31] Is more deadly so if somebody has a brain tumor they like I don't care if I keep muscle or not. I don't care if I build muscle. I just don't want to die on my brain tumor. Yeah, there's no question. But that application is obviously very important for those people as well. You know, anecdotally I can tell you that I can eat up to almost a thousand more calories a day.
[00:18:57] On keto and not put [00:19:00] on fat versus traditional diet. So that's a fair amount of food, right? Yeah, my biggest issue with cutting is being hungry and miserable. So it's really important now tip the way to get around this the way to get the way to get the benefits of Quito but also maybe build a little muscle.
[00:19:26] Hopefully a lot is a cycling ketogenic diet such as dark. Dr. Di Pasquale. He's anabolic diet. So five days low carbs two days high carbs real high and over time you will. Discover, you know, just how many carbohydrates you can eat and for how long not everyone can go 48 Hours some people 36 some people 24.
[00:19:52] It depends on the type of carbs that you eat as well. But at some point in time, you need [00:20:00] to hydrate the muscle cell to get it to grow and that means having it hold water. So when you refeed. That's the primary benefit. I can tell you Monday more. If you've done it, right you can put almost 10 pounds on over the weekend and when you walk in the gym on Monday, you just pick up a 45-pound plate.
[00:20:21] It feels like someone turned the gravity off. Conversely if you're in the body weight training understand that will obviously work against you. So instead of being strongest on Monday. You would be strongest on Friday after you dropped a lot of that water weight. So if you're lifting weights, but the heaviest work out on Monday, if you're doing bodyweight put the most challenging workout on Friday if you're using a CKD.
[00:20:50] You know, the other thing that needs to be discussed part of the problem I have with the whole discussion in general of the ketogenic diet is [00:21:00] that it means vastly different things to different people right and so in my humble opinion any diet that results in the production of ketones. regardless of how you have manipulated.
[00:21:16] Your macronutrient ratios or your meal frequency? Any diet that produces ketones is a ketogenic diet. So for instance, you could be eating five meals a day. And then stop eating at six o'clock and not eat again until the next day. 16 hours later and you wake up in the morning and you're producing a half a millimole of ketones because you've been fasted for so long.
[00:21:52] Well, that's a ketogenic diet and it is it is and no one can argue with well. No, that's not a cuter. No a [00:22:00] ketogenic diet is any dietary approach that gives your body the opportunity to produce. And that's where the that's where the distinction ends because in one group a ketogenic diet is a high-protein low-carb diet with fat in another group.
[00:22:20] It's 90% fat and virtually no protein or carbohydrates. And so now we're talking about the different levels of ketones you're producing. And in reality that isn't that that is for different therapeutic. Reasons possibly but it doesn't want is not. Oh, well, that's a real ketogenic diet know any diet that you adhere to that allows you to produce ketones at different parts of the day or all day long.
[00:22:54] That's a that's a diet that is eliciting the production of Ketone bodies. That is a ketogenic diet. [00:23:00] Right and let's not let's not forget the role of. Exogenous Ketone salts now, right? You're probably more well-versed in these than I am. But typically when I cut low cost, you know when I cut carbs depending up on a person's training and diet it takes up, you know up to three days to get into ketosis.
[00:23:22] With these new Ketone salts, you know what I fail to see why you couldn't take those on Monday morning and boom you're in ketosis. Yeah, that's exactly. Clear what they should be used for really unless you have fighting a disease that is right. And you know what? That's what I've been doing. I meant to talk to you first about it because you know, I know you use these a lot more than I have but I'll tell you it's working and it's working really well.
[00:23:53] I don't know. I just you know, it's another good example of marks of the [00:24:00] supplement science marching forward something that actually works when you marry it to a big header like your diet you can make huge changes. Yes. Absolutely. Absolutely. Yeah. I want to I want to read something before we take a break and come back with the next topic that we have to cover.
[00:24:15] I have to read something. So I did a Show recently about blood pressure. The Antiquated approach to measuring blood pressure how fallible and inaccurate it is and how doctors use it still to prescribe medications and this is from. Adam Rogers, he gave me permission to use it. He says hey Carl, absolutely excellent show on blood pressure with yourself.
[00:24:44] And dr. Jeff golini. I totally agree with your last latest show suggestions. Our Hospital does calibrate the in-office BP machines every few months [00:25:00] because we said they don't they don't calibrate them often one method I use for my patients is to allow. I always have my patients do their home blood pressure log as suggested because I suggested that on the show, and then bring their home blood pressure log and home blood pressure machine to the office so we can Ensure.
[00:25:23] One method. I'm sorry that their machine is reading similarly as the calibrated blood pressure machines in our office. I'm kind of skipping through this this really helps prevent overprescribing when they're home BP log is good, but they're BP happens to be elevated in the office. And as I pointed out due to White Coat Syndrome, or they had just trained or they had too much coffee or they had a cigarette before having the blood.
[00:25:52] Tested we talked about on the show. I'd like to recommend all of your listeners do this and ask their doctor to verify [00:26:00] their clinics machine is actually calibrated and request the doctor repeat the BP check manually for verification most medical assistance used the wrong size cuff. I talked about that and put the cuff on incorrect.
[00:26:15] Not aligning the cuff bladder around the brachial artery do like to do to poor training then I trained well, keep up the great work. You guys are exceptional. We appreciate what you do. So the show I did on blood pressure the other day with dr. Jeff. Was actually a pet peeve of mine and if you haven't heard it, you need to go back and look for it and listen to it because it's actually very short and it will help you avoid especially this this audience, you know, I talked about in that show a study that shows that points out that men with larger more muscular upper arms are [00:27:00] always misdiagnosed with having high blood pressure using that cuff.
[00:27:04] Yeah, baby. Not all the time to me. I have to remind them to use the large cuff. Well, but and now this most recent study shows that the large cup doesn't make it any more accurate. men with more upper arm muscle. That cuff has a harder time compressing that much all that muscle. And in fact, if you if you make if you tense your arm while your doctors trying to take your blood pressure.
[00:27:33] He can't and then that makes you say well wait a minute. Wait a minute. So you're telling me that you know if my arms have a pump because I trained yesterday. That's going to throw up the blood pressure reading. Absolutely and you know blood pressure seems too important to be taking this haphazard way of testing blood pressure it look they knew about the flaw in checking blood pressure this way [00:28:00] when the first pneumatic cuff was created in the late 1800.
[00:28:05] Yeah, I've often wondered why mine, you know varies from pristine too high sometimes, you know, really high but a lot of it's like, you know, a lot of it is look if your arm isn't at the level of your heart if your arm isn't resting on a table. You're going to get a bed reading I guarantee it because and if the little nurse is holding your arm, you're everything.
[00:28:34] You're a guy you're holding it up for her a little bit, right? You don't want to let that big old army was just schlopp into her and she's got a struggle to hold it up. So, you know, you're holding your arm out on its own. Accord that alone changes your blood pressure reading right because now your muscles are tense and that cuff is going to be like she's gonna be like, oh my God, you're blood pressures to 90 over 190.
[00:28:58] No, it's really [00:29:00] not it's really not. So it was a great show. You should check it out. We're going to take a quick commercial break when we come back. We got lots more you listening to the blueprint power. Stay tuned. Welcome back.
[00:29:16] So these are common questions that we get from several people. And we just kind of lumping them in together to get them get more questions answered at a time. So here's an interesting question. Why would you pursue strength training versus bodybuilding? What if anything is the difference? Yeah.
[00:29:41] Well this you know what this topic is. It really does get confusing. So I'll try to keep it short and cover, you know Common scenarios for. Increased strength right in often accompanies muscular growth, you know, you can almost say always it isn't [00:30:00] isn't necessarily always the case at least not to the same degree.
[00:30:05] So what I'm saying here is many huge bodybuilders do not display a level of strength that is proportionate to their size. So, you know well training with heavy weights is the surest way to increase strength. There are other training techniques that are proven to help and you know, we've all seen them.
[00:30:26] It's the volume approach if the high-intensity approach one set to Absolute muscular failure the various periodization models that are out there Westside conjugate periodization. You know eccentric and static training. They are all valid methods used to progress. But here's what you really need to understand.
[00:30:51] This is the only thing you need to understand anyone regardless of genetics can dramatically increase their muscular strength [00:31:00] through the use of those proven techniques. Now it may take years. It may take decades, but I guarantee you if you hammer away year after year and decade after decade you will get there.
[00:31:16] You'll get to a level that you could have only imagined when you started. This little journey, you know, you look back and shock yourself. There's no doubt. Now that strength training quote-unquote works. The whole world knows it even the medical community understands. Now how important it is and you know what, they'll I'll come up with the best example, I can one of the guys that I trained his name's.
[00:31:47] He's got a mother that's around age 70 and he wanted to start training her because she was going downhill fast. Well her first squat workout or first workout [00:32:00] period consisted of sitting into a chair and then standing back up. She was able to do that ten times ten is all she could manage that was a month or two ago today.
[00:32:14] She can do 70. Five reps and her goal is a hundred and I haven't seen her mother yet. But for what rest tells me she is so excited about that progress and she should be getting out of a chair make that sound like a big deal to you and me, but when you're approaching or in old age, it's a huge deal and she's doing it with ease now.
[00:32:44] So try to let that sit. For a moment this woman who did not take up strength training until age 70 has already added a lot like a lot of life. So however many years she have has left. It's [00:33:00] not bodybuilding per se. But it's something that is dramatically improving the quality of her life. I would argue that strength training generally takes less time than bodybuilding the volume isn't quite what it is in bodybuilding but I would also counsel you to look back at some of the most popular the most successful bodybuilders like Arnold and Franco Columbo.
[00:33:30] What did they say? Talk to you soon powerlifting. Anyone that starts out powerlifting and then you know those bodybuilding later they're going to find that a lot easier. I think than just going in traditional bodybuilding routines strength training and bodybuilding or similar, although you know, there are significant differences.
[00:33:52] And again, I'd argue strength training is the more motivating of the two because waiting around the watch muscle growth. [00:34:00] It's gonna be a long time, but you can see progress every time you visit the gym if your strength training. It's all good stuff, man. Yeah, I mean that's my true. She sees a lot of people, you know, they don't think there's a difference there is but see it for what it is, you know use it to improve the quality of your life.
[00:34:22] And when you are well-versed enough to teach it use it to improve the quality of someone else's yeah, that's. Okay. So here's an interesting question do amino acids really work. Yeah, so I mean wait a minute. I have to say something. Yeah, sure. This protein work. All right. Well, I mean if you agree that protein builds muscle then proteins made out of amino acids.
[00:34:52] Yeah. Yeah, and that's a great point. But as I'll get into in a little bit there's also a difference in area [00:35:00] where with isolated amino acids but aminos are best known as the constituent right elements of protein. So. Salmon or steak or fish gift suggested the converted by digestive enzymes into aminos, and we know from studies that the rate of converts into aminos can be anything from real fast essential amino acids almost instant to way which is you know, most of the aminos are gone in 90 minutes to away casing Mexico where we see our calcium has a 7 hour taper off.
[00:35:39] So, you know, the exception of those rules of the branched-chain amino shows right leucine isoleucine and valine metabolized primarily in muscle down the main use of aminos is obviously to build muscle, right but the organs of the blood the [00:36:00] skin and other parts of the body get it in needed to they are popular with lifters and athletes.
[00:36:07] Because of their established anabolic effects and you know, people don't want to believe this but it's the truth. You said it once there are studies showing essential amino acids have an anabolic effect granted. It's you know, somewhat weak but consistent with some of the weaker steroids. so.
[00:36:29] Listen to that again and let it really sink in amino acids can be comparable to some of the weaker steroids. You know, there are so many studies other than creatine. You would be heart creatine and beta-alanine. You would be hard-pressed to find a more. Well research ingredient or ingredients that amino acids now.
[00:36:54] Some of them are gluconeogenic which means they can be convicted. Excuse me converted in the [00:37:00] liver to glucose. Okay, others can be converted to ketones, you know, which provide energy to your muscles brain excetera. But and here's the other scenario I was talking about there are specific amino acids, which such as terracing taurine glycine Gaba.
[00:37:23] Citrulline is another one of those are all touted usually in larger doses for their independent ergogenic effects during and outside of exercise and the existing studies that have looked at that aspect confirms that some of them yet. Do you provide significant benefits that extend beyond their more recognized function as anabolic agents growing?
[00:37:52] Creatine beta-alanine Gaba growth hormone release Argentina nitric [00:38:00] oxide that goes on and on. So while the current body of medical literature is to some degree paradoxical it shows some aminos work and some don't the ergogenic effect of many of these studies confirms. They do work the. Our is hashing out which one's work and why because I will tell you that amino acids can do dazzling things in the lab when they're injective.
[00:38:35] Take that same amino acid though and put it in a pill for oral Administration and it doesn't work or doesn't work as well. They definitely will work essential amino to. Protein synthesis when timed appropriately that's why they're the backbone of symptoms and that's where I started the essential aminos and [00:39:00] it's also why a lot of aminos are in products that are targeted to increase your energy and focus, you know, we know terracing 3 grams on an empty stomach leads to increased alertness the military did those studies they.
[00:39:16] You know from the bug supplement industry. So yeah, long story short amino acids work. They just might not work to the same degree in like you want them to they don't work like steroids, but they do convey a performance enhancing effect. Some of them when used individually as well. Yeah, and it doesn't surprise me that they work.
[00:39:39] I mean I shouldn't surprise anybody that they work because protein works and and the combined. Isolated the components and protein the specific amino acids that produce the greatest result in stimulating the protein synthetic responsive protein, man. It just makes perfect sense. Okay, [00:40:00] before we take another break true or false if you train hard enough, you can out exercise a bad.
[00:40:11] I'm going to I'm going to fess up here. I was always of the opinion that you could not out exercise, you know or exercises away a bad diet. However, there have been some interesting studies done. That looked at that and even people eating fast food for weeks at a time that performed high intensity interval training cardio.
[00:40:42] Completely ameliorated, you know that the bad changes in cholesterol triglycerides Etc. Now, you know, if you do habitually consume only fast food. And you don't engage in any exercise. The result is going to be we all [00:41:00] have probably seen Super Size Me Right. The guy who lived on McDonald's absolute train wreck after a month.
[00:41:07] But the point is he consumed crap food and performed no exercise, so it should be no surprise to anyone in contrast others that. For periods of at least a month, I think three months I saw one study. They didn't necessarily overeat and tons of calories, but it was crap food and they exercised not only do they not gain any body fat, but some of them showed markers of Health improvements what it all boils down to is that if you overeat you must do something of the training in.
[00:41:48] Get rid of those extra junk calories. And the best way to do it is through exercise a combination obviously of strength training in it is best again, I'll [00:42:00] freely admit that wasn't the result. I was expecting it may only be for that short period of time a month or two you can get away with it. But the science says that even the using a fast food diet most negative Health markers cholesterol.
[00:42:17] Don't manifest I would recommend it but instead I would just Council that a fast-food meal here and there probably, you know impacts you more adversely from a psychological perspective IE guilt versus a physical one. I know a lot of people have that guilt. I have to agree. I have to agree and I and you know what?
[00:42:44] There's a. You're absolutely right. If that if you're consuming more food, you have to move more you have to have greater levels of activity. And that may actually mitigate the the [00:43:00] potential harmful effects of overeating in general, right? And so and you know, I know people who have gotten ready for competitions.
[00:43:10] Bye. Not doing a lot of cardio and cutting that calories back and I know people who've got. For competitions. by upping their cardio and eating more up until the time of the competition both. Both of these groups get onstage and are in single digit body fat. Yeah and but the did the vast difference that I notice and and this is may just be my.
[00:43:38] Uhn Keen Eye but the ones who seem to do more activity so that they can eat more and still be in a caloric deficit to lose body fat always tend to be more robust looking and less. Less starved [00:44:00] looking. Yeah. Yeah, they came out, you know better for us in the end. I would agree the Canadian trainer.
[00:44:08] I forget his first name, but his last name's Perillo. He was the first one in the early 90s to Advocate eating up. To a competition on Pirlo Jon Favreau heating up. Well, of course simultaneously raising the amount of cardio another exercise that they did and yeah, you know, whereas other people come in really stringy and week they had much their you look a lot more robust.
[00:44:39] I'll say that he's also the first trainer that predictive the three. From competition bodybuilder you did that 1990. Well, yeah and it has come true. That's for sure. Let's go and hit this next topic then we'll take our last break and we'll do the blueprint [00:45:00] tip of the day. Yep. And this is something I hear constantly because I'm now 60 years old.
[00:45:08] You know, can you really build muscle? After say 40 or 50 or even 60 if so, are there a short list of simple things that need to only be considered? Yeah. So the short answer on this is absolutely you can build muscle after 40. It might not be as easy as when your 20s but it's absolute fact you can now.
[00:45:36] You literally just some other things that you could do. Do they were a couple of studies done on men aged 70 or greater? Just recently and of course most people would tell you building muscle at this ages and possible. But according to these studies they did it's not impossible. They did [00:46:00] achieve a significant level of muscle and they were taking the following items 30 grams of whey protein.
[00:46:06] He was very two and a half grams of creatine. 500 units of vitamin D 400 milligrams of calcium in 1500 milligrams of fish oil. So the people that got that versus placebo led to significantly greater gains in strength and lean mass and again average age of the study participants was 72. And the authors of the study noted that while the individual supplements may have shown some anabolic effects and muscle the combination of them appear to offer considerably more benefit than just one two or three of them.
[00:46:54] In another study the other one again average age men 72 they were [00:47:00] divided into groups. One of them engaged in the leg training routine without any amino acids after the workout. The other men same age ingested 10 grams of essential amino acids within an hour afterwards. They blew the doors off.
[00:47:18] The guy's not getting. All of the amino acids in just about every marker realize so also getting the amount of calories and especially protein within a 24-hour period after your workout is very important. Why because we know from. Especially in people older than 40 protein synthesis these elevated for about 24 hours and younger folks.
[00:47:47] It's 48 when you get older as 24 and as such it pays huge dividends to get your essential amino acids protein and a good whack calories in [00:48:00] during that time, you know, if you haven't already check into what that can do for you. It's amazing stuff. It really is. Yep, and people like supplements. So it's not a hard sell, you know, yeah.
[00:48:16] Don't you think the older people need more protein in their diet than younger people to just to just to keep that synthesis level higher. Yeah, it will if nothing else because they can't eat as much or when you're not consuming as many calories protein. It needs to take up a proportionally larger.
[00:48:34] Of your diet to maintain nitrogen retention and protein said right. It's that balance, you know after about 40 those skills between anabolism and catabolism. It's a war every day and I suspect the supplements just tilted that. To anabolism make sense an HRT would help to obviously but that's not [00:49:00] discussed in that study.
[00:49:00] So righteous an assumption, we're going to take our last commercial break. I was actually going to ask you. Why was in beta alanine in that list, I swear to God and then I'm looking at the title for today's blueprint tip of the day beta-alanine how to use it. Yep. Hi opener. The real eye-opener stay tuned.
[00:49:23] We'll be right back.
[00:49:27] Welcome back. I've grown very fond of beta alanine. I have to tell you something about it now before we get into this discussion about beta alanine. So I've suffered from sibo a type of sibo that we actually did a show on selfishly one that actually produces high levels of D lactate which make my muscles cramp and stiff.
[00:49:58] And while I'm [00:50:00] eradicating the gut issue which takes time because it comes on overtime. You can't just you know, you can't Scorch Earth your gut and then start from scratch, but one of the things that I've discovered actually helps me is beta alanine. And so one of the Hallmarks of this type of sibo is brain fog in the.
[00:50:23] And what triggers it for me is to eat fiber if I fiber wake up in the morning with brain farm and I've figured this out. I feel horrible. My cramping is worse, you know, the lactate build-up in the muscles is faster burns more and so. I've grown accustomed to using eight grams of beta-alanine a day and it actually makes all those symptoms completely subside now takes time to build up but the brain fog part is immediate if you take it like the night before if you take it, you know every [00:51:00] day like the next morning the brain fog just isn't there because the beta alanine is reducing that even though D lactate is produced in the gut and L lactate is produced in the in the muscles.
[00:51:13] Beta alanine works for both of them. Very cool. Do you take all eight grams at once? No, I don't. I don't get to I don't get the flushing anymore at all. I take 4 grams at a time. Yep, and I don't even get the flushing anymore. Yeah, yeah. It's an interesting product and you know, it's worth saying something it would have been a much bigger deal to the supplement industry except it was overshadowed.
[00:51:41] By and resting down. Yep, because the Korean speed skating team got like 11 Metals one year and attributed it to using beta alanine, but it was at the same time that Mark McGwire hit six million 353,000 home [00:52:00] runs and then held up a bottle of interest and down from Patrick Arnold and said, you know, this stuff is the best.
[00:52:07] Yeah and no one was interested in beta alanine. It just wasn't sexy enough. Yeah to some extent that's still true. But obviously one is one of the better supplements on the market today. You've heard me talk about it. And I think you're the only person that still talks about it could be could be.
[00:52:27] All right. I hope more people will be talking after reading her listening to this of all the science back supplements. Only create. Have you got a wider body of supporting research and but for all that science though, how beta alanine use goes down on the real world is disheartening because at best you're only getting perhaps a third of its benefits.
[00:52:53] So let me tell you why. First you need to understand how beta alanine is used in both [00:53:00] formulas and the vast majority of cases. It just lumped into a pre or post workout. Without a lot of thought, you know company X decides to carry it they call up China and six weeks later. Maybe they're showing 300 gram bottles or Worse mixing it with stuff that negates its effect regardless of how it's taken though.
[00:53:22] The mo is always the same beta alanine combines with L histidine to form carnosine in the intracellular buffer. That's the one and only benefit. People get Brothers will soon see that comes out of cost and because most people can't really see or feel it in the gym like creatine. They just stop taking it.
[00:53:48] So as it stands today, then they the alanine is a one-trick pony. Literally a one trick pony now, I want to talk about how I approach [00:54:00] beta-alanine way back in 2002. If you look on a bottle of Simply Jim, it's after the essential aminos. It's the first ingredient. So I got a hefty dose of it in there but understanding why is the key unlike almost every other company?
[00:54:18] I do not use it to increase carnosine levels instead. I use another ingredient for. I use beta alanine because it has two other benefits that almost everyone else has missed and nobody's getting it accelerates wound healing and it improves protein synthesis the wound healing study. I found was impressive back up one second.
[00:54:46] It'll improve protein synthesis in the correct formula. The wound healing from the study showing rats. These poor rats were sliced open with razor blades [00:55:00] the ones that got the beta alanine and ingredient X those rats healed literally three times faster than controls the pictures. So it's worth a thousand words, but it was beta alanine is role in protein.
[00:55:18] That really caught my attention. So in 2012 when synth engine debuted I mentioned in the write-up that just taking beta alanine haphazardly could result in decreased levels of protein synthesis and my reasoning was as follows L histidines an essential amino acid take that out of circulation or tie it up with beta alanine and protein synthesis is compromised.
[00:55:47] Let me be real clear though. I took a lot of heat for this. There are all kinds of haters on the boards saying it was Preposterous. I was a charlatan snake-oil salesman [00:56:00] blah blah, whatever but I went with my gut and what I and others were seeing when we were using the Prototype censorship. So I accounted for all that in the final formula and I can tell you it's a lot more involved than just shoveling down more histidine.
[00:56:17] Anyone that's taken it can tell you since the gym it dramatically increases your recovery time just like those rats your ability to more do more work and muscle fullness. You'll hear a fair number of people also saying if healed their injuries, Finally I can I can say this. I found a study. This was published was just last year that finally confirmed what I suspected long ago oh, this is from the journal medicine and Science in sports and exercise.
[00:56:54] These were the researchers conclusions after looking at histidine and beta-alanine. So, [00:57:00] Okay, shh quote we confirm that beta alanine and not histidine is the rate-limiting precursor for carnosine, okay, we all know that here's the important part they say yet although histidine is not rate limiting its availability is not unlimited and gradually declines upon chronic beta alanine supplementation.
[00:57:26] The significance of this decline still needs to be determined but likely affects other physiological processes such as protein synthesis. So there's something good if you're taking straight beta alanine. Just be aware that that very likely could be going on folks. If you really want to see what beta alanine can do for you.
[00:57:55] Look into MassPro Synthagen. You won't get just one of its [00:58:00] benefits you'll get all three and then the process you'll experience the very Pinnacle in my. The fort supplementation and that's on my website at coach Rob register.com. So yeah, you know some concerns there with Standalone beta alanine very telling studies though that led me to that conclusion the evidence was there all along all along so in a similar fashion.
[00:58:36] I speculated as to how responsive come the other main ingredient in it work three years later Rutgers confirm that and this show I'll give all the credit in the world to TNG before there were any real study showing, you know, benefits size and strength and igf-1 levels this show help me put that [00:59:00] together to as an ingredient for.
[00:59:04] Interesting and you know, you know what else beta-alanine does it lowers blood sugar like literally spontaneously big dose and your blood sugar drops really what the mechanism behind I don't know. I really don't know wow, but it causes hypoglycemia and some people as a result of that toe like in large doses and very large doses if you're interested in seeing it in the gym ladders the.
[00:59:32] Nico performing ladders one rep 10 to 30 second rest to reps 10 to 30 seconds 3 4 5 that's one ladder and you run through three of them I guarantee for your loaded with beta-alanine that's going to make a huge difference in the amount of the number of contractions. You can make without the muscle shutting.
[00:59:56] Dragging a weighted sled backwards is also the other area where [01:00:00] you're going to feel it anybody that's ever done that knows the quad burn the quad burn from hell, you won't feel that to the same degree. So the lactic acid tolerance training, that's obviously another application. Just don't give up on it.
[01:00:16] You know, it can do so much for you so much. Yeah, II like the stuff now. I just wish it I just wish it the loading wasn't as long, you know, even with creatine, you know, the loading is a week at best. Yeah, but 28 days is the minimum time you have to take beta alanine before you can notice anything and that's the hard part.
[01:00:41] You know, what's amazing though. They know from studies that even in week 16 carnosine levels were still Rising. Awful tissue they are the increased 80% but they were still Rising when the study stop. That's [01:01:00] pretty amazing. I like I'm convinced that has some very strong anti aging applications as well.
[01:01:07] I really do well from a heart attack standpoint. It could be very valuable because what happens to your heart when you actually have an ischemic event. Is that the lack of oxygen getting to the tissue causes a hyper concentration of lactic acid? And this is when the heart muscle starts to really have trouble and that's where the burning comes from when people have pain in their chest, you know when their heart is struggling to work and it's not getting enough oxygen the buildup of lactate.
[01:01:48] Is overwhelming in the heart starts to hurt and so having adequate levels of tissue carnosine. Can actually push that [01:02:00] threshold out now, I'm not saying it will allow you to ignore. A heart attack, but I am saying that it may actually protect against some of the damage the development of necrotic tissue that occurs in a heart attack and an ischemic event, right?
[01:02:19] So. I think that I think creatine and beta-alanine are really a boon for aging individuals because one will help you maintain muscle and one will help you maintain the efficiency of muscle function in the brain to write creatine it for sure post. There's good studies out there showing post-stroke administration of supplemental creatine just two grams a day.
[01:02:51] Pierre appears to have an effect both on stroke recovery, you know getting back to where you [01:03:00] were before the stroke but also seems to mitigate some of the collateral damage to the brain where the stroke occurred and that speaks to creatine's ability to influence glucose utilization by. Um, that's directly result of that.
[01:03:21] So it's yeah these things are very good. I mean, you know, let's not forget they all come from food, you know, well, maybe not beta-alanine, but it is but if you eat muscle carnosine if you eat me. There's muscle carnosine in there that's cleaved into its two component amino acids, but then that pool allows for the ability to rebuild those blocks again in muscle, right?
[01:03:46] So, you know, this is not this is just widget exercising leverage on things. We understand about nutrition when we use these supplements. Yep, this is thing stuff and you know if you're not [01:04:00] using them your. Give me the way you do Vantage. Yeah, what about so what happens if I miss a couple days. I just go back and start loading again.
[01:04:08] And but why does the does the beta alanine loading process have to start all over again, or does it just build on itself? You just missed a couple days. No, it's in fact, they know in a similar vein where it takes a long time to load takes a long time and exit the muscle as well. One last tip to maximize absorption and recommend taking beta alanine with food.
[01:04:39] I've seen studies supporting that makes complete sense kind of like creatine's us, you know in let me do we know how much beta alanine that we consume actually becomes bioavailable. I don't know. It's a good question. I know chicken was said to be the I think the richest naturally occurring but you'd [01:05:00] have to eat some astronomical.
[01:05:01] No, but what I'm saying is so if you take a for gram dose of beta alanine, yep, how much of that 4 grams actually gets contributed to muscle carnosine levels and how much of it gets peed and pooped out. It's a great question. I don't know the if I'm betting though more of its retain. Yeah, but we all with food.
[01:05:24] Yeah, I don't think she would have been through influence urge. Yeah. Okay interesting. Yeah good stuff coach Rob register.com. You could be tapping into this information at any time day or night coach Rob register.com sign up for the new blueprint. Bulletin Pro and never mind the new bulletins that you'll be getting chock-full of information.
[01:05:47] You won't find anywhere else. You can go back years literally years and harvest information that's invaluable to your [01:06:00] journey of physical culture Health performance. And everything in between I coach. Thanks so much for today. Okay. Thank you. Thanks for having me. I will talk to you next week and we'll see everybody tomorrow with more superhuman radio.
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