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 superhuman radio. Today is Tuesday, which means we have the blueprint power with my co-host coach Rodriguez will be with me in just a second, but the show wouldn't be the show without the title sponsor. And that is all American Pharmaceuticals and EFX sports right now.
[00:00:55] You can get six of their top-selling products absolutely free by going to superhuman radio [00:01:00] dotnet and clicking the EFX Sports Banner ad at the very top of the home page enter your name and address and you will pay five dollars and change for shipping, but that truly the shipping cost because you'll get a box of goodies that will absolutely make you think it's Christmas and that's because dr.
[00:01:17] Jeff. Is fondly known as supplement Santa and also because he believes that no one should buy anything until they've tried it first and he puts his money where his mouth is calling all blueprint Army fall in line. It's time for the blueprint Power Hour with Coach Rodriguez on the Superhuman radio network.
[00:01:43] I don't know. A great man. How about you? I am excited. It's Thanksgiving. Yeah, I know right? I love I love this period of time I love this holiday, you know, it's really funny. I've been messaging people this morning already and telling [00:02:00] them and you'll probably get one of these as well, but you know, the show is is 13 years old the third week of this month.
[00:02:10] And how appropriate that it's also Thanksgiving the week before right because I have so much to be thankful for and really a lot of it has to do with this show. I think we all do and it's really a wonderful feeling I couldn't be happier with my life right now. Oh, that's great. And you know what?
[00:02:30] I've got my challenges, but I am still. I wake up every single morning exciting too excited to do what I do here and it's all because there's people out there willing to listen to this. So right absolutely, how you. I'm doing excellent. I want to give a big welcome to Jose Torres. He was the first of many we signed up last week for the ultimate blueprint and the deal there is so you know for the first time ever we're opening up the ultimate blueprint to the sh our audience, [00:03:00] you know, it's the culmination of all my Works including new previously unpublished info and broken up into you know, easily do digestive module.
[00:03:10] So it's just a fraction of what you learn. Module 4 module for rather gives you those six automated loading patterns that tell you precisely how much weight to use for how many sets and Reps. This is the exact same info my friend. Mary used to move her Squad. From 315 the 505 in a little more than four months module seven shows you the two almost unknown movement to supplement your big list with one of these gives you insane like strength with the cardiovascular system of a horse the others the best upper body builder.
[00:03:48] This game has ever seen and it's not the bench press dip or other common list and then finally module module 33. So you the exact compound proven [00:04:00] by blood work to boost igf-1 levels to the super physiological level range and the best part there are no side effects guys have been on and some cases for more than a year.
[00:04:13] No sighs it's all up to you. So altogether, there are literally over a hundred modules all of them chalk full of little known information. You won't find anywhere else. The whole system is valued over 2,500 bucks. I'm letting it go for less than a tenth of that for the sh our audience. Not only that.
[00:04:35] The first 30 people who sign up will score a full year of the blueprint bulletin absolutely free, you know, if this is isn't the biggest no-brainer of the year, I don't know what it is. So head on over to coach Rob register.com. Sh, our ultimate for more information it really is the best [00:05:00] deal I've ever put together wonderful take advantage of an information is the answer folks not supplements.
[00:05:06] This is two guys who make supplements by the way, Terry Garvin says I know way is good and to a lesser extent milk and eggs, but what about these vegetable proteins? Well in recent years, right the choices for protein supplements have expanded greatly up until the mid-90s choices, you know were relatively few that consists of a milk and egg protein.
[00:05:32] Some meat protein and the most rarely you excuse me, the most rarely used of protein supplements vegetable vegetable based protein products that however has changed in recent years with the Advent of numerous types of plant based protein supplement. So, you know, why the rise in these new plant based products veggie proteins for one?
[00:05:59] Some people [00:06:00] simply can't tolerate something for example, like way in truth though. And I'm one of these people were the with a way allergy. It's usually tied to the low quality ways. Like for example cheap cheap quality way that you could buy at Walmart clog the hell out of my nose minutes after taking it Thrive.
[00:06:24] I have no issues whatsoever. So, You know, that's that's the good news. The bad news is there's a lot of low quality way out there and then there's the skyrocketing of milk protein based products. That's Pro way. You've heard me talk about it on this show before I still think it's probably the best pure whey product out there you used to be able to buy a case of for two pounds of Peace for a hundred bucks and that included ship.
[00:06:57] It's well over 200 now. So [00:07:00] people are looking right for cheaper alternative. So let's get to the plant-based products other than soy, there are have been several new veggie proteins that have appeared on the market things like rice hemp pea protein sometimes called gamma protein and wheat-based products the primary problem, but most of these is the limiting essential amino acids.
[00:07:24] Or those that are in short supply which usually include lysine methionine and leucine leucine is really problematic in that regard because of all the essential amino acids. It is by far the most anabolic. It's considered the trigger amino acid that starts the entire muscle protein synthesis process provided, of course that the other essential amino acids.
[00:07:52] Are also present but you know all is not lost here because given some recent data just [00:08:00] published looking at for example, bringing the limiting aminos up yield some very interesting results in one study. I think additional lysine which is the primary limiting amino acid in wheat, and that's what they did this study with weep adding leucine along or I'm sorry lysine along with a small amount of loosing that equal the amount found in way resulted in wheat protein.
[00:08:29] Producing the same anabolic effect in muscle. Okay related to increase muscle protein synthesis same as way so I would tell you that it can be done. But it takes some Savvy amino acid combining in most cases. You will find I don't think I've seen a week protein on the market yet, but it's all wrong just for the record.
[00:08:53] It's called gluten. No, I'm serious. I'm being sincere. When you see some of these vegan [00:09:00] high protein bread products. The first ingredient is gluten just for the record, right and I will say this if you're a vegan. You're probably going to need one of these vegetable-based powders to make it happen simply because you know vegan foods aren't as high in protein.
[00:09:20] Just make sure it contains no limiting amino acids and around three grams of Lucy. Three grams anecdotally. I've heard from a few people that like their vegetable proteins. Some of them sent them to me. I have to say. The tastes and textures a hell of a lot better than it used to be. So I got to say since you mentioned Thrive we have a Black Friday sale right now.
[00:09:47] You can get a one-pound jug of Thrive for 1495. Oh my God now and that's crazy and and special shipping price of just seven dollars flat because I want more people to try the product because the reality [00:10:00] is I've been talking to some people. Many of them have still been buying Thrive. I don't even advertise that anymore.
[00:10:07] They're still buying it. And here's why it really is the single best protein supplement in the world and I say that I don't pimp my own stuff, but the reality is that there is no other protein supplement on the market that uses. Human breast milk as the model of design for the protein supplement and remember human breast milk is the only thing in nature Made to be food for humans.
[00:10:38] So. If you want to try Thrive and find out why it doesn't cause people GI distress who get GI distress from every other protein powder on the market go to thrive protein thr IV protein.com and hit the buy now button and use BL K FD y for Black Friday and get 1 pound for [00:11:00] $14.99. Keep in mind. The retail on Thrive is 5995 on or pounds.
[00:11:05] I know people like that's just a stupid know when you look and see everything that's in Thrive. You'll realize it's not just some commodity protein powder. It's not yeah, you know what I got to reorder. I've said this before people have hurt, you know, you go back and listen to the episodes math Pro way.
[00:11:23] And Ultra peptide 2.0 with the two products I said were top dog, but after using Thrive and seeing the formula, I got to be honest man that you're what you're saying is absolutely right hands down not even close. It's the best protein on the market and we got banner ads all over the website superhuman radio dotnet so you can find that they okay the next question comes from.
[00:11:50] Bart and his last name is being withheld and he is why he says I'm using just one oral antibiotic Diaw Diana bowl and to injectables [00:12:00] testosterone and Tren because they are not liver toxic. Can I therefore take more d-ball than usual since the other two aren't stressing my liver. Well, the answer to your question is no at least not until you have blood work done to establish how much liver enzymes are elevated of the you know, the effect on the HDL levels, etc.
[00:12:21] Etc. Before we even get there though. I have to address this injectables are always say for the normals because as you'll soon see that isn't always the case. There was a recent case report of a body builder. Who showed? No alarming increases in his AST or alt levels yet? He was jaundice upon entering the hospital and that lack of apparent liver damage caused the attending physicians to do a biopsy or obtain a small piece of his liver to view under a microscope and in doing so the doctors confirmed that he did indeed have [00:13:00] a pronounced case of cholestatic hepatitis.
[00:13:05] You know, it's less likely to lead to acute liver failure or deaf from acute drug-induced liver injury, but, you know due to the certain medications they can give however prolonged cholestasis can evolve. The Vanishing bile duct syndrome something called Vanishing bile duct syndrome and result in chronic liver injury cirrhosis and in the worst cases the deed for a liver transplant so upon you know, he had this had this condition, you know the jaundice.
[00:13:43] Eventually produce severe body itching which the doctors treated with two drugs that cured the problem. He showed an extended blood clotting time because it was liver damage of the doctors treated that by giving him vitamin K. There's a lesson there another [00:14:00] story for another time. Here's the bottom line within two months of treatment.
[00:14:06] And of course no more steroids his health improved considerably. So the only only anabolic he was using was trembling and ante the doctors concluded that his symptoms were directly related to the use of that drug, you know Trend and and faith is a longer acting version of other forms of tremble is far more potent as an anabolic than even testosterone.
[00:14:36] So so you see the situation is this. It's not always just cut and drive is oral stress deliver injectables. Don't you really need to do your homework on these things? And even that might not be enough because it's a black market, right? You don't know if it's tremble own or maybe injectable and a droll overall too risky game to play.
[00:14:59] But if [00:15:00] you insist on playing at least get the blood work done and be under the care of a physician. So, you know it can get dicey, especially when you start playing with polypharmacy injectables are not always risk free rate risk free. No effect on the liver eccentric cetera. Yeah. No I said good point and you know, I always loved Trend and Anthony 8 / Trend Ace, but I rethought that.
[00:15:33] Because if you do have a bad reaction to trend of sleeplessness elevated blood pressure elevated heart rate, at least with the ace it's gone in a few days with the ananth eight. You're looking at a good month or so living with those side effects. Yeah, you know I never I'm older now, but if I was younger, I would sure love to try Trend.
[00:15:58] It's [00:16:00] not obviously, you know, I've heard from some people on the one hand it can transform the way your body looks by itself and you get insanely strong on the other hand. The side effects are pretty nasty went away. As one guy put it to me. It's a nasty drug. That's how you feel. When you're on the let the last time I used it.
[00:16:21] I was living in Phoenix and I was regularly like three times a week. I was going hiking in some of the mountain path that a lot of people would run and I there was a girl that I used to go with all the time and in one week. I went from being able to hike these mountains to not being able to hike them because I would huff and puff and it just it just robs you of any kind of conditioning or endurance conditioning because Rob you of it for and you're right.
[00:16:52] I always felt like I was sick when I was on it, but I was my strongest and so a lot of people go who cares how I feel I go into the gym [00:17:00] and everybody looks at me like I'm a freak. That's a mistake. It's a mistake it really is and now they're now gives to good studies that are now associating long the long-term Trend use to the development of Alzheimer's disease.
[00:17:15] Oh, yeah, that's some I don't need either. Yeah. I know neither do I let's take a quick commercial break. We'll be right back with more of the blueprint power. Stay tuned. Welcome back. This comes from Larry Linville. He says I'm interested in taking a nitric oxide booster and looking into citrulline.
[00:17:36] But I also see lots on L-Arginine out there in nitric oxide formulas, which one is better and why? Well, first off citrulline is the amino acid found most abundantly in watermelon. In fact, I've toured said guys before you want a great pump either half of a small or half of a large watermelon or a big small one.
[00:17:58] You get the pump your life [00:18:00] but interestingly enough citrulline is not found in muscle, although recent study suggested may help to boost protein. When it's ingested, orally it's converted in the kidneys into Arginine. Now since arginine is the primary nutrient precursor For the synthesis of nitric oxide citrulline could be viewed as a more orally active and effective form of arginine that certainly last longer arginine is less reliable than citrulline in nitric oxide synthesis because most of an oral dose of arches.
[00:18:38] Believe it or not never reaches the blood unless you're using something like Arginine Alpha ketoglutarate, which is a little bit more bioavailable citrulline in contrast bypasses. The Arginine barriers. I'll call them and after conversion into Arginine and the kidneys. Readily enters the blood work [00:19:00] converted to nitric oxide study show.
[00:19:02] It provides a number of health benefits, especially related to cardiovascular protection. And a lot of that is due to it right being a precursor to Arginine and nitric oxide can also give you ergogenic benefits again related to the nitric oxide synthesis. Those benefits involve increased muscular endurance and less fatigue during exercise because citrulline decreases the production of ammonia produced by the metabolism of amino acids.
[00:19:37] You've heard me before talk about guys will stink like ammonia or cat urine sometimes especially those taking away too much protein citrulline would be smart to take in that instance. So I would tell you that overall. Citrulline is an excellent product and preferable to Arginine. It can [00:20:00] directly impact protein synthesis.
[00:20:03] It's going to improve your pump and it helps in mitigating the build-up. Like I said of ammonia and high protein diets you need about 6 grams is the research proven dose and citrulline malate would be my preferred version given the malate that it's bound to is involved in the Krebs cycle. But we said really good results with citrulline malate.
[00:20:28] I take it not all the time, but it's an interesting amino acid, you know good product. So, you know what another one is that we talk about all the time that might be worthwhile for people to look into for other than performance reasons. And that is I'm sorry. My microphone is doing some squirrely things here beta alanine.
[00:20:53] We actually protect the body against Advanced glycation end products. Have [00:21:00] you seen that? Yeah matter of fact when I was looking at beta-alanine to put simply Jim. I also wanted I was going to do an anti-aging product basically built around beta alanine. So and it's because of what you just cited right there.
[00:21:18] So I especially diabetics diabetic should be taking beta alanine because they're the ones that develop the damage from glycolic from glycation. And so beta-alanine can actually keep you from developing those problems. Think about all the people with polyneuropathy from diabetes. Yeah, I take it every day.
[00:21:37] I know guys might start to take it and then drop it, but you really got to stick with it. It's got more benefits than just in the gym. John Barlow says for purely muscle growth. How should I train you talk a lot about strength training but not so much about bodybuilding. How do I train for just muscle growth?
[00:21:59] Well, [00:22:00] although it's true that people. Right in their responses to training some ever the evidence based training principles seem to work for the vast majority who use them the three requirements right for promoting muscles muscular size and strength, but primarily sized are mechanical tension metabolic stress.
[00:22:26] And muscle damage and I would definitely support, you know, in that order workouts that can incorporate all three of those that are most effective for building added muscle mass or what you want a gun for furthermore. The two factors most linked to increased muscle gains are volume and intensity now there I would say intensity is more important, but it's clear.
[00:22:55] A certain amount of workload is necessary [00:23:00] higher training volumes or how many sets and Reps you complete seem Superior to doing let's say one set to Absolute muscular failure, but you know that depends on the extent of your training intensity attempting to do too much training usually leave. Too much lower training intensity which limits your muscular game.
[00:23:23] So it's always a balancing act varying your exercises. Is you know in my mind that's a lot more important for psychological rather than physical reasons in that by employing some variety in your workouts. You'll have more interest in your training you're likely to train with a higher level of intensity, which means more muscle damage and more muscle gains a major mistake though often made is not paying attention to the speed of your reps in any given set.
[00:23:56] If you pay attention to both eccentric and concentric muscle [00:24:00] contractions. Science has shown it will produce about 50 percent more muscle your muscle gains than doing your reps in a fast or sloppy fashion rest time between sets. That's another thing that's very important. Since you have to rest enough between sets to allow complete replenishment of depleted energy stores.
[00:24:26] So that's another facet of it but muscle also grows for another reason due to the incomplete recovery between sets and for those you know, we were talking about Charles poliquin last week and is on untimely passing the poliquin principles if anybody has that book, he does a great job breaking down how to grow with complete recovery and in complete recovery between sets.
[00:24:56] When you're working fast that results in a rapid [00:25:00] depletion of the muscle chemical energy at which point with enough rest the body will put back and then some which is why you get muscular growth growth. So there you have it the most important variables and training for Pure muscle hypertrophy the always a balancing act by the way.
[00:25:20] I received my new Aura ring. Yeah, thank you to Ron and Shannon Penna for that wonderful gift. This is a really really super duper tool to gauge your recovery and plan your workouts. I got to tell you it's amazing in fact. It will not only gives you not only gives you the quality of your sleep, but it gives you the duration that you spend in deep sleep and REM sleep and light sleep and when you get up to go to the bathroom, it breaks out the sleep in a graph where you can see.
[00:25:55] Oh, I had an hour and 40 minutes in deep sleep. I had an hour [00:26:00] and 28 minutes in REM sleep. I mean it's and it gives you a recovery score based on your previous day's activity the quality of your sleep. Your resting heart rate it checks for heart rate very but does everything it's amazing this thing.
[00:26:14] I I'm intrigued. I'm so excited. Apparently, it's come down in price a lot from when it was first introduced. It's worthy of your investigation. It's a ring you say. Yeah, it tracks your steps your activity everything. It's amazing. Whoa. Yeah, super small ring. It's easy to wear. You know, I can use it on push days on pull days.
[00:26:38] I have to take it off when I'm doing my actual lifting right, but I'm pushing legs. No problem. Wow, I'm definitely intrigued by that I'm a latecomer to this, you know, a lot of people going Carl where you been like everybody knows about the aura ring. Well, You're right. I'm a latecomer to this [00:27:00] but I got to tell you something man.
[00:27:01] If recovery if you really want to dial in your recovery. This ring will tell you like you wake up one morning, and I'll say your preparedness is 65. It's like dude take off that day. Don't go train. That is huge. Yeah, very cool. Where is it link? I don't have her link. I know I got it as a gift. I mean, oh you are a or a ring.
[00:27:22] But if you do buy one, tell him you heard about it on super Meridian. Maybe they'll become a sponsor. Who knows. I think they used to be like $700 and I think they're down to like two and change now, whoa. Whoa, very worthy of people's investigation. I so the next question. Comes from Aaron Vanderhoof.
[00:27:41] He says do I really need to detox detox diet and teased or stated differently. Do I need to detox at all? Well, here's my take on it. It is true that we live in a sea of toxins [00:28:00] and that's led to the concept of these various detox regiments as a means. Right on both preventing disease and improving performance detox regimens.
[00:28:12] I think I think they're attractive to people especially those who are for some reason religious. So there is a concept of this body Purity right often featured in various religious texts and often dangerous outbreaks. Toxic substances are featured in the news which leads people to believe that certain measures must be taken to detox the body of these potential carcinogens poisons, or what have you the problem that I have with that is this.
[00:28:50] Your body already has organs to detox you but you know the liver and kidneys for example both can handle most. You know [00:29:00] detox of noxious elements that were all exposed to the notion set forth by those who you know promote these detox procedures is that these organs can be overwhelmed by the sheer number of toxins in the environment leading to disease ill health and performance of what have you in some cases death.
[00:29:22] They'll tell you that in fact. There is no medical evidence of I can find a support the idea that various detox Regiment of diets are going to improve your health right through removal of these toxins the only evidence for. Is it in relation to various fat-soluble chemicals that can in vitamins for example that could accumulate in some organs and tissues but there are ways to deal with these things that don't require the use of commercial detox regiments, you know, which in most cases [00:30:00] do nothing more than Rich them bank accounts of those who promote them now if you're purposely putting the body.
[00:30:08] Into a state of what I call controlled catabolism to rebound into a state of you know, much faster muscle growth that's different. You know, there is in fact value in doing that. Although it's rarely if ever, you know seen or discuss today, but for improving your health, you know, I don't know. I don't see any reason to drink detox teas on the like out there whatever else they don't work.
[00:30:35] They don't work. The fact is you know, a fully functioning liver kidneys Etc are all that's needed to remove these toxins that were exposed. Well, you may need to give blood to that and if you really want to detox Take a Hint from nature and fast, yeah. There you go. It's it's sorry. So here's you some [00:31:00] tricks.
[00:31:00] He's some really good tricks if you do fast by a charcoal. When you fast the body moves many of the toxins from the liver to the stomach. So if you take charcoal supplements at that moment like you wake up the next morning you've been faster for 16 hours before you eat anything take the charcoal supplement.
[00:31:21] It bonds to toxins and carries it out. And you poop number one number two where to toxin store themselves. Well, right, so. If you think that drinking a tea or drinking lemon water, the first thing in the morning is going to magically make fat cells squirt toxins out into your bloodstream. You're an idiot more importantly if it did if it did think about the toxic shock like like if you could actually take a supplement or these stupid patches that people are sticking to their [00:32:00] skins that turn black if you really think.
[00:32:03] That putting that patch on your arm that turns black after you sweat into it because you have in chemical reactions with the powders that are in it not because it's pulling toxins out of you could actually make toxins leave your fat cells and migrate all the way over to your right arm forearm. Like you're stupid and and worse than that.
[00:32:25] If it actually did that you'd end up in the hospital because those toxins hitting your bloodstream so quickly. That's what toxic shock syndrome is so let's look at toxins in general. You want to lose toxins. You want to rid your body of toxins. The first thing you need to do is lose body fat slowly allow your liver and your kidneys to do their job.
[00:32:47] Make sure you poop regularly. You can use drugs or supplements like M MD sa MSD AMD. Sa I'm its key laters. [00:33:00] So after you fast after you lose body fat, these things will chelate to a lot of these heavy metal toxins and make them excreted. But if you don't want to do that just donate blood every two months lose body fat donate blood every two months and poop often.
[00:33:20] You don't need tees. They don't work. They're not doing anything. You got to be. You really have to be dumb to believe. That drinking a tea is going to make fat cells miraculously release toxins that have been stored there for a decade. And then those toxins is somehow not going to be redeposited somewhere else or Worse cause you some really freak the problems that send you to the hospital and it's not happening not happening.
[00:33:46] What's the idea of their pulled into the patch? Yeah, there's people who have these footbaths, right the water turns black. They go. Oh, that's the toxins leaving your body. That's ridiculous. So all the toxins in my fat cells are going down to my feet right now. [00:34:00] Like you have to be an idiot to even believe that stuff but service selling a lot though.
[00:34:07] They do that. They these are popular products is a new one. That's a patch. So the commercial on Facebook shows the girl putting the patch on her neck. And then she takes it off a few hours later and the patch is all black and that's supposed to be all the toxins coming out of your body. So somehow all the toxins in the fat no to go up there to the patch because the patch has like a dog whistle in it where goes to to to come on toxins to to come on come into the patch.
[00:34:36] Come on. Come on, please. Don't make me lose all faith in humanity that everybody is that friggin stupid. It takes years to accumulate toxins. It takes years and losing body fat donating blood pooping often sweating a lot that's going to help you get rid of toxin know T, you know, no special chemicals.
[00:34:57] No foot bath no patches. [00:35:00] Yeah, like I said fast and you can go back to Biblical times or think about the American Indians. You know, what did they do when they felt sickness coming up fast? Yeah, they fasted or you know, and in some cases accelerated the sweating process. Look at animals on a farm when they get sick anybody that's lived out near a farm knows the term austere feed.
[00:35:24] Yeah, those all fits food. Yeah. Yeah, he's off his feet. Right right there. The even you we know when you get really sick when we say the flu nobody sitting down to Thanksgiving dinner. Yeah. Exactly man. I got the flu. I could go for a pound of turkey right now. No, yeah. Yeah, but. I mean think about it, it's Common Sense.
[00:35:47] Your body is is marshaling all of its available energy to fight the infection the disease whatever it may be right and you know digestion [00:36:00] uses a lot of available energy. And it's not it's not important at that moment. Exactly. We're going to take a break when we come back. We have a question from Nick Szymanski.
[00:36:10] Stay tuned you're listening to the blueprint power. So Nick Szymanski says, I'm sorry Sam ski, I every time I get a question with Nick. I always say zamansky and that's because one of my textbooks in College was written by Sears and zamansky. I don't know why I keep reverting to. What nutritional I'm sorry?
[00:36:33] What nutrients are nutrient deficiencies and my most likely to be at risk for I'm guessing this could help a lot of people. Well many folks especially bodybuilders are likely not ingesting. Even the minimal amount of nutrients that are required to maintain health and prevent. Do you know descriptions efficiencies?
[00:36:56] So as an example. A lack of sufficient [00:37:00] vitamin A can lead to skin problems as well as decreases and night vision vitamin D activates over a thousand genes on the body in D receptors are located just about everywhere including muscle studies show that when you supply extra D to those who have you know, below normal blood values.
[00:37:23] Most efficient people often gain muscle and even show elevations and testosterone adequate amounts of D are difficult to obtain from from just food sources and unless you expose most of your body to sunlight on a fairly regular basis. You'll likely be deficient in vitamin D. There's a reason why it's the one vitamin doctors test for.
[00:37:51] Elsewhere recent studies show that the lack of vitamin E Vitamin E for example causes premature breakdown of muscle [00:38:00] cell membranes, which can easily adversely affects, you know gains in size and strength again vitamin E is difficult to obtain from food sources alone in the amount. That provide these health benefits which is at least 400 IU a day.
[00:38:21] Also, unless you consume a lot of fruits and vegetables. You're probably not even getting the minimal suggested amount of potassium, which is what 47 hundred milligrams a day. That's what they say, but it probably is more than that if you're consuming a lot of sodium to. Right. It's wedding Alex treating these things.
[00:38:42] In fact, in fact, I just had to throw this in there Adele moves to just did an interesting blog post that protein Nuria which is the excretion of protein in your in your urine actually could be reversed by consuming more potassium in your diet. Whoa, [00:39:00] that's interesting. Interesting fiber is another good one.
[00:39:05] Right that is is lacking in a lot of bodybuilding diet among other things fiber helps to control appetite, right it regulates your glucose levels, which is huge and the Canadian body fat loss. It's also the preferred food for beneficial bacteria, right and the colon that provide very extensive health benefits.
[00:39:30] Finally, we get the zinc and magnesium which are two minerals that most people are deficient in especially athletes and that is a big problem because zinc is Elemental to testosterone production and magnesium. It's responsible for over 300 enzymatic reactions in the body, right many of which are crucial.
[00:39:55] To muscle growth and strength when we say that again, but [00:40:00] crucial to muscle growth and strength. There's a reason. it's insensitive. Okay, since we've so on this is another thing that's really important that you understand. You can say well I'll just eat good food sources of it. Okay, maybe but since we sold over farm the land the soil has been stripped.
[00:40:24] Of those two nutrients. So just eating more quote unquote good sources of zinc and magnesium doesn't always cut it. Each of these should be a clear example to you of how food supplements. That's Supply those missing nutrients can be very useful in some cases even mandatory. Look I'm not I'm not suggesting you out and you break the bank trying to you know, figure out which one's you're deficient and or worse just go out and buy as many as you can [00:41:00] shotgun everything and hope for the best.
[00:41:02] I am suggesting you put a little thought and maybe pen to paper. Scribble out your diet and understand what some of the micronutrient deficiencies may be macro nutrient deficiencies generally are not a problem with bodybuilders. Everyone's concerned with getting enough protein. I think even to concerned at the expense of calories.
[00:41:27] Most bodybuilders are getting enough water. They're getting enough carbs. They're getting enough. Healthy five but when it comes to these micronutrients, yeah, there are some holes to plug and those would be the big ones. There is real vitamin A in Thrive just saying yeah just saying and if there's D in there too.
[00:41:48] Yeah, but there's really a whopping dose of vitamin is 4000 I use in a serving. You know, that's people don't realize you know, when you when you see [00:42:00] it in black and white XYZ deficiency can lead to a you know decrease muscle cell or muscle growth decreased muscle protein synthesis. It turned in my mind.
[00:42:14] It's a terrible shame. If you have the discipline to make sure you're getting enough protein water carbs healthy fat. So fall down of a simple mineral deficiency like magnesium and to not. Improve muscle growth because of that deficiency man. That's I can't imagine anything worse than that. No. No, I you know vitamin A is so important for stem cell differentiation.
[00:42:44] So we talk a lot about hyperplasia and we talk about Stem Cell Activation and muscles from training. Guess what if you don't have enough real and beta-carotene doesn't do it folks. It does not. Beta carotene does not turn into retinyl [00:43:00] palmitate retinol look acid retinol. It doesn't turn into it for a lot of people not at all for some people not that much.
[00:43:07] So if you don't have real vitamin A in your. You're missing out on some muscle growth. There's no doubt about it. Yep. We're going to take our last commercial break and when we come back, we have the blueprint tip of the day and it's a good one. So stay tuned. We'll be right back with more superhuman radio.
[00:43:22] This is the blueprint Power Hour brought to you by coach Rob register.com. If you go there today, you'll be stronger tomorrow. Welcome back to the blueprint Power Hour. So coach. What is the blueprint tip of the day as we go into this holiday? Tip of the day is thoughts on missed opportunities. So invariably in life, you're going to miss out on some great opportunities a good friend of mine.
[00:43:50] He wants he once bought a boat load of Buffalo Wild Wings bought this stock have four dollars a share and he encouraged me to do so [00:44:00] to he was like, come on man. You got to go in big on this they're going to be huge. He sold it recently. Around a hundred twenty five bucks this year, you know and he really cleaned up.
[00:44:13] I didn't pull the trigger because I didn't want to commit too much money to one individual stock. So talk about a mistake, right and I've been kicking myself for over that one for a long time is the other side of that equation though. You can you can also lose just as easily lose everything in one individual stock.
[00:44:40] Just remember you always hear about everybody's best performers. You rarely if ever hear about their losers. So it was with mixed emotions that I came up one rep short yesterday my last set of squats. During German loading pattern [00:45:00] one workout number three now on the one hand. It was the first real setback.
[00:45:06] I've had in months on the other hand. It was all in my head that read last rep was all in my head. You know, you're thinking you need to get for and yes up getting three and a half it. But I was squatting on 48 Hours of rest since my last what session my lower back was feeling it during this one too.
[00:45:27] So I think get her purse a just add normally fatigued from rep to Raptor in my work set so I could have managed my training frequency better. Now, I could have reracked the barn try it again, but. Your lower back is in that state. You don't want to tempt fate, right? You know, I know what I did wrong bad mindset bad stance on the preceding two to three reps and I wasn't prepared mentally right to do my best.
[00:45:58] You don't how this happens [00:46:00] when you're in a rush. One of your long-term goals 500 pounds is only a stone's throw away from where I am now and in the kick things off I squatted heavy three times in seven days during the first week now, I understand some people can do that in my case. I was dumb Dumb and Dumber to do it given.
[00:46:30] I'm 48 now. I'm not 28 and I'm more susceptible to rap though by losest than the average bear. Now as I begin the the dreadmill to know where to close that session out. I did I took cart in a few things first. I don't have any real deadline to hit the 500 by you know, the first week in December so far looks good.
[00:46:55] But hey if it takes longer. It takes longer [00:47:00] second. You know, I'd rather my poundage is up since the calculator weight wasn't an exact five-pound increment. So that was another Factor third. Like I said, I could have used more recovery time and finally German loading pattern 1, which is the very first loading pattern in the six that you will get in.
[00:47:20] My calculators is a very forgiving. Training Method I've missed multiple reps are multiple sets before and still IPR the my backstage. Okay, which brings me to you? Are you in a rush to achieve? Some goals may be that you set for yourself. Unless you have a competition date on the horizon or this is how you make your living.
[00:47:47] It's of little Consequence the world can wait for you to hit XYZ pounds on whatever exercise and nobody at your gym will be disappointed. Trust me, you [00:48:00] know, are you in a hurry to gain muscle people make a lot of mistakes there, too. Right training to frequently I would say tops the list or let's say, you know, you know, you need to get big and you've been eating 6,000 calories a day for way too long.
[00:48:17] Like about three more inches on your waistline too long. It'll take a few weeks to diet that fat off, you know, get your waist back down. You're overfeeding might actually work again when you resume it you are you getting ready for a big cycle to hit. To 2250 or fill in the blank for how many pounds you want away or how much space you want to take up people usually make mistakes there to like taking too much for too long for not properly investigating your Source or not getting blood work done.
[00:48:56] There's a myriad of things mistakes. You can [00:49:00] make when you're in a rush crash diet. To make a certain number on the scale, you know plenty of people mess that up. Look at the people who use dnp there probably. Some of the best examples of people who should rethink things and again from what I can see most of these people are competitors.
[00:49:23] You know, they just want to get down to a certain weight and the faster the better and that instance it can kill you. So, please. The next time you're tempted to race towards a goal that you set for yourself take a personal inventory. Ask yourself. These questions. Is anyone else waiting with bated breath breath rather to hit your, you know to hit your goal.
[00:49:48] You know, am I taking unnecessary risks just to hit some arbitrary number by an arbitrary date. How about considered what would happen if one of these risks go [00:50:00] south on me as someone who has paid a terrible price for some of my past decisions in rushing training. I'm asking that you think twice discretion they say is the better part of valor, especially when the world can wait on your masterpiece.
[00:50:24] I bet a lot of mistakes in my life some of which put my life in great Peril referring to Rhabdomyolysis. It's happened more than once. It's all do frankly to greed greed and wanting to be so much stronger greed and wanting to get there so much faster. So I would have I would have avoided losing. A lot of things like my family and my job if I had just slowed down [00:51:00] and taking that personal inventory and I'm asking you to do the same.
[00:51:06] Nice, very very nice. Yeah, it's true man. Nobody's nobody's going to be disappointed at your gym. You know, if you don't hit 500 next week and instead it's next month. No, I agree. You know, I agree and and you're right. I mean. The reality is that sometimes moving too fast is the reason you don't get where you want to go.
[00:51:30] And so if you know that why move faster, right and it's human nature, right you want to achieve that goal you're hungry for your will do whatever it takes. Unfortunately. When you do that, you can put yourself in and indeed even people around you in great Peril think of all those other people.
[00:51:52] Think of yourself. It's not worth some of those risks. So where are you spending [00:52:00] Thanksgiving this year myself and Maximus will probably be going over my dad's. And but there's a workout to perform which after taking my own advice I can wait until Friday. I don't think these I think the gym is open for me.
[00:52:21] Maybe seven to twelve. Yeah, my gym is closed on Thanksgiving and I was kind of pissed off at that because I've wanted a train in the morning so that I could use the training leverage to turn everything. I eat into more muscle right, but I got a you know, I got a really nice home gym. And I've been wanting to use my x 3 or 3 x 2 x 3 bar whatever it's called the band thing.
[00:52:44] So I think I'm going to wake up in the morning and I'm going to go downstairs and train and turn my sauna on and get my own sauna would be very cool you that he can watch the parade, but I took I took off today because I had to go to the hospital. For my pre-admission [00:53:00] testing where they, you know, test your blood pressure and your heart rate and all that sort of stuff.
[00:53:03] Yeah, so you're going to get a kick out of this. So the nurse says to me we're sending you home with these three bottles of Ensure clear carbohydrate drink made specifically for pre-surgery clear clear called Highway listen. I said really why she said well, there's been research done that shows that when people undergo surgery a lot of times they feel horrible when they come out of surgery and they even have terrible headaches and we want you to drink one of these three hours before bed another 1/2 hours before bed and the last one right before bed.
[00:53:49] So I look at the bottles each one of them is 50 grams. Of Highly glycemic carbohydrates basically sugar. [00:54:00] Okay, so I said so let me explain let me understand this. I'm going to drink all three of these within three hours of going to bed. Yes, because then when you come in in the. You're going to feel better and you're going to do better recovering from the surgery.
[00:54:14] Now keep in mind that there's good research that shows that being in a state of ketosis for surgery actually speeds the healing process reduces inflammation so that the body can focus on the healing and even keeps you from having bad effects from. The anesthesia which by the way, I'm only using propofol.
[00:54:34] I told him I don't want any general anesthesia. They're going to they're going to block the leg. Anyway behind the popliteal with the shot. The leg will be dead like a dead fish for two days and I just want propofol and that's. I don't want general anesthesia and they're cool with that. And so I go home.
[00:54:51] I'm driving home. I call a Lisa. I got to tell her I'm like, you know what this is this is because the majority of people are not metabolically flexible. The majority of people are [00:55:00] either full-blown diabetic Alon borderline diabetes, and they need a hundred and fifty grams of sugar. Before going into surgery so that they don't wake up in a diabetic state.
[00:55:15] And think about this the last thing you want is sugar before surgery think about the inflammatory response of sugar, right? So ensure and sure apparently paid a ton of money to do a study where they took a sick portion of the population and they gave them. A hundred fifty grams of sugar the night before surgery and they woke up and said, you know, I feel pretty good.
[00:55:37] I don't really I don't feel so bad now. Yeah because they're diabetic. Yeah, they used a very interesting term metabolically flexible. You said? Yeah. Yeah. I told a girl I says I'm not going to use this I said, I I am a fan of intimate and fasting I stopped eating at 6 p.m. She goes well just have all three of them at 6 p.m.
[00:55:57] A hundred and fifty grams of sugar after at [00:56:00] the as my last meal at 6 p.m. I I wouldn't be able to sleep. I would need heroin to sleep that night. But it just goes to show you how sick the population I says no Isis. I'm not going to be using this I'll be fine and I said I'm a big fan of intimate and fast because I've heard a lot about that.
[00:56:20] You know, how do you do it? I said, well, I stopped eating at 6 p.m. And I don't eat again until around 10 o'clock the next morning after I work out she goes and you don't feel shaky or anything. I says no I says, in fact I can fast for three days. She looked at me like I was lying. Yeah, I confess but I can go without food for three days if I have to.
[00:56:40] Yeah, if you know, that's that's I really like that term metabolically flexible. It's very apropos. Well, it's an evolutionary gift metabolically flexibility. I've done shows with dr. Mike Nelson on this topic and you know, we are here today because someone in [00:57:00] our past. 40,000 years ago 80,000. I don't know went through a famine and didn't fall down and pass out and become food because they were metabolically flexible.
[00:57:12] They could actually go for days without food and not die from it. Now, you take someone who's type 2 diabetic and let's say let's say the apocalypse really happened tomorrow morning, right? Yep, I take my guns. I take a Lisa. I take my car. I take some of my camping gear and stuff and I head into the woods.
[00:57:36] Right. The worst thing that's going to happen to me is testosterone deprivation is going to take place probably about four months into it and I'm going to feel pretty poopy, but I'll probably respond. Okay, I'll bounce back to it. But now you take somebody who's type 2 diabetic and you tell them you can't have food every two hours.
[00:57:55] What's going to happen? Yeah, they're going to be in a bad way. You're going to be [00:58:00] food there going to be food for an animal. They going to fall down and pass out and and and raccoons Encompass annoying on their ass until there's nothing left of them. Yeah, that's that's very. You don't have had that thought believe it or not when I was starting intermittent fasting and be like, hey, this would be pretty cool.
[00:58:22] You know, if the food reserves dry up and we can only eat one meal a day or less. I can actually do that. Yes the but now did look at 50% of the population that's obese and diabetic and and their body is is starving for for glucose because they're so insulin resistant. They couldn't eat they couldn't.
[00:58:42] I want one meal a day, right? I remember having that thought to coming to the realization that every two to three hours. If I don't get something to eat man, I was in distress [00:59:00] as and so you know, I read or Hoffman hecklers first interview on that back in 1999, and I've been doing it ever since.
[00:59:10] Amazing. Yeah. Yeah, so there you go. But yeah, so they're loading people up before surgery with a hundred and fifty grams of sugar. I mean, it's just a lot of insurable. I just you know, I couldn't get into. Oh so wait one more story. So then the nurse practitioner comes and says, you know, you have a little afib I says, yeah, I've had it for a long time, but we known why now, I am suffering from Iron overload.
[00:59:37] After my surgery, I'll get back on my therapeutic therapeutic phlebotomy iron overload is known to cause a rhythm issues in the heart and I'm probably more sensitive than most people so I got to get my iron down and it's going to take a good year for me to get back to normal. But that's cool. She says have you had a stress test?
[01:00:00] [01:00:00] I says no, I haven't she goes. Wow. That's a little Troublesome. I said, yeah, but I said I work out five days a week and when I said that she just looked back down at the paper. I said, you know what I said, sometimes a picture is worth a thousand words. So I take out my iPhone and first I show her the photo of me from this.
[01:00:23] Past February this year leg pressing what is probably close to 1,500 pounds. I said look I said that's about 1,500 pounds. She looked at me and she went what? I said yeah. Wait, hold on I says then I showed her a picture of me doing a leverage squat with nine plates aside. And I'm like this is working out for me.
[01:00:45] She goes. Yeah your hearts find she said to me if you had a bad heart. You probably die while you're training Isis exactly. I mean, it's funny because when you go into a hospital setting and you tell people that you go to the gym and work [01:01:00] out they think about the people who sit on the machine and.
[01:01:04] They probably think about themselves. Oh, yeah, I go to the gym and that's no big deal. And then you explain to them. What working out is to us to the people in this audience and they're like what that what yeah, I think my heart is pretty strong. I think I'm in good shape. I think I could survive this surgery.
[01:01:24] You know, it's interesting. You survived had that discussion before when I get to Jujitsu some nights. I'm really beat right and. He's like why you so tired man. I said I squatted heavy today. And he said so you worked out I said, yeah, they don't understand you know it until you show them the weight that you're working with it and listen without bragging here.
[01:01:48] This is you know, if you can if it's the truth, you can back it up. It's for real and believe me after one of my squad sessions. The 50 is [01:02:00] for real, you know the legs and even the lower back sometime. So now that the central nervous system the peripheral nervous system, the nervous system has been hammered after an hour and a half of training the way we train.
[01:02:13] Yes, very good point. I think every every all the and then and your heart rate is up for hours after that. I mean your whole body is like going holy crap. We just like we just survived an hour-and-a-half Vietnam experiment, you know now and then when these when you tell people you work out they just don't get it.
[01:02:29] I only thank God. Because I can see where she was going. She was going to be like, you know, what we want you to come back tomorrow for a stress test. This is where she was going to go. She said to me do you think that you could exercise for a long period of time without becoming short of breath?
[01:02:46] That's when I thought to myself I said, you know what let me show you something pictures worth a thousand words and when I showed her that she was like, oh, yeah. Now you're going to be fine. Yeah, you know, there's a doctor in our gym great guy, but. He told me once he [01:03:00] after he saw one of my workouts.
[01:03:02] He said this is not an exaggeration. But every time you work out like that, it's probably equivalent to being in the traffic accident. Yeah, really, right? You know, I'm not saying okay crushing one where you get rhabdo, but then again, I've done that too, right? Yeah. I mean if you're working hard and you're working to your.
[01:03:28] Then you're probably getting the equivalent of a car crash in dealing with that the next day. Yeah, but anybody out there who's in the medical profession. Can you tell can you email me at on air at superhuman radio dotnet and explain to me why a hundred and fifty grams of pure sugar the night before surgery is a good idea for a healthy person.
[01:03:50] I understand that it's good for people who have insulin resistance. Yeah, I mean you're not it's not carb-loading these people they're topped [01:04:00] off and all the glycogen that they can get. They just can't get the glycogen out of the muscles because their bodies stop producing glycogen. I'm sure glucagon.
[01:04:09] I'm sure and I'm sure that you know along with insulin resistance becomes. Impaired so does the process of releasing stored glycogen but become impaired so I get it for those people that are sick. But why in the world would you give a healthy person a hundred fifty grams of pure sugar the night before like that sugar is going to be metabolized and turned into body fat by the time they get there in the morning.
[01:04:34] I remember feeling sick after 75 grams of dextrose when I was doing. One of those writing 3.0 and in doing the what do you call it prick my finger, right? But so I can remember being sick and 75 grams a hundred and fifty grams by God three individual 50-gram pure sugar [01:05:00] drinks and it says assure for surgery.
[01:05:06] I can assure His Brilliant. I mean these people like they just did their like hey, what else can we say? How can we sell sugar? How can we sell a 15 cent bottle of something for $30 to the hospital's like I mean, you know, I'm sure it's I'm sure it's expensive because it's specifically for the any I'm sure that I took it home.
[01:05:24] So my insurance companies going to get billed for it. Oh, yeah. She made me take it. She goes will take it. Take it even if you don't use it taken. I wouldn't give that to my dog. It's crap. I actually thought about getting in touch with Jeff golini and saying hey Doc man, you need to reach out to some big hospital chain and use carbon at least karbolyn doesn't Spike insulin, right?
[01:05:49] Yeah, huh. I am going to reach out to him and tell him about it. Cool. I look Happy Thanksgiving to you rob. Yeah you too and everybody in the audience. And now next week [01:06:00] you and I won't be on the air because next week I'll be undergoing my foot reconstruction surgery on Tuesday. Okay? Well until then remember the ultimate blueprint first time ever go to Coach Rob register.com, /sh our ultimate and get in of the biggest no-brainer deal of the Year free go.
[01:06:23] There you go get it now get it now. So you have it for the beginning of the year. You go. There you go. Hi Rob. Thanks a lot, brother. Thank you, and we will see everybody. I'm off the air tomorrow because we are serving dinner to elise's Dad. And obviously Thursday is Thanksgiving and Friday. I'm taking off.
[01:06:43] I will be on the air Monday won't be on there Tuesday. I'm hoping to be on the air Wednesday post-surgery. So have a Happy Thanksgiving to all of you and thank you. For all you do by listening to this show.
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