Strength training is like learning a foreign language. If you repeat donde esta, el vanish forever, your Spanish is not going to improve idea because the only way you know, you speak a language fluently is that you can be funny in that language but to get witty and strength training it, left the theater. 700 lb, bench, press, that it takes years but it's more simple. Really, it's a the program that gets you from 100 lb bench press to 200 lb bench. Press with 500 to 600 is not the same program at all. So
So things have to increase in complexity, what I call a seventy percent rule, some networks sharing personal time
is change workout. Every 46 workouts for that body part to do
that that alone. You'll be way ahead of everybody.
Hey guys, welcome back. So Today show with Charles poliquin is brought to you by my side stitching. As you can tell, we're talking a lot about protein, exercise,
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output, and even hydration. There's good evidence to suggest that. So again, you can save using the code podcast over it. My, oh, science.com, I'll put links below now with Charles. We talked a lot about and this is a throwback, by the way, we record this before he passed. And fortunately, Charles is not with us. He's been a friend of mine since 2007. And when we record this in person, at his home gym in Morrison, Colorado, he sure did so much great information. And I know a lot of you have seen
In this video, perhaps, but I think it's important to repost this because these are Timeless and very effective tips and strategies that he discusses here in that I think are relevant still today and Charles has influenced. So many of us in the Fitness and Nutrition space. Many of his ideas were well ahead of the published randomized, clinical trials. When it comes to working with practitioners, seeing what works in the field and then eventually the evidence caught on to some of those modalities. So, I really hope you enjoyed this show. I will link the timestamps to
Important parts of this conversation that I think are particularly relevant today and helpful for you. So let's come back to it with Charles poliquin.
Thanks for tuning back into another episode. I'm very excited today to be with my friend Charles poliquin. He's been training athletes and Olympians for the past 38 years, and what's really unique about his approach. As you may know, he's always ahead of the science. And so what I've found out to be true since we met back in 2000 and you always ahead of the curve and some of the research that's coming out. Now you've been talking about and implementing clinically and with folks for a while. So I commend you for your work and thanks for coming on.
Thank you. Let's kind of dive into
January's, we film this, you know, people are concerned about fat loss right now, always like
jumping on the treadmill, doing the exercise bike.
And one thing that I remember from conversations over the years is, if you want to lose weight, you gotta build muscle and particularly like squatting and then lifting a compound movement. So new science came out and kind of confirmed what you've been saying for a while there for about 30 years.
So the thing is, is that, you know, clinicians always ahead of the curve, as
assures, the
ER Lynn Jones was coach of Olympic gold, medals in weightlifting said Sports scientists of sport historians. They tell us why
it worked, 40 years after we did
it, you know, so that's one of the issues but now with the Internet it's relatively accessible to have good research but the Australians have a good expression for like is called tax for catching up
mate research, right? Yeah, but
It's just a reality
right now, is that part? Where do you
think that is? I mean there's all kinds of metabolic adaptations associated with building muscle and muscle
increases are resting. Metabolic rate, is it that? Or is it just like the
habits associated with weight training versus just chronic cardio if you were to kind of like pinpoint,
okay? It's multifactorial mmm. The thing is, is that the key to Fat Loss, or if you want to win the arm fat loss,
if you have to win the
insulin War, so you have to manage it is.
So if you increase your muscle mass, you actually increase the number of insulin receptor
sites.
So if you have more receptor sites, you can manage insulin better. But is also the home rule profile that you make when you lift weights. And if you look at long-term studies on exercisers, people have done a lot of Arabic work, let's say only pick rollers only pick across
your shears.
Most likely to get Alzheimer's. Hmm, there's a direct correlation between how much km de reims Wham Road and brain aging. So cardiovascular work increases oxidative stress.
So I'm not so Keen about, unless you want to
become as I'm a pro. But if you look at the research on people, as the age on
strength training, they've got better bone density. And it's
been shown since 1982 at Tufts, University, that is best to predictors of all long. You're going to live, we're actually muscle, mass was number one, number
two is maximal strength.
So the top too long anti aging factors, we know are related to weight training.
Right, so there's that and also the fact that you build new tissue prevents two types of ailments, one is sarcopenia and then opinion sir, sir, sir kapinos the death of muscle cells but then opinion is the loss of strength and speed and now the Italian researchers identified were
416 factors that contributed an opinion. Wow. So
I think the new wave in anti-aging, we
would be actually to research.
Then opinion. For example, there's a peptide that just saw
that if
you damage your sciatic nerve and you inject, it it will repair the sciatic nerve. So now there's a lot of advances I think peptides is your new wave
and preventing muscle loss and
then Danny Pina. But also I think for repair everything in your body, there is one peptide involved, right?
Yes. And
another thing? Yeah, I think you're right about that.
The lifestyle lot of people would run, think it's a hall pass to eat carbs, right? So I knew where curves and which is bullshit. Eat any of your cars? Have to deserve your carbs. So the weight training subculture is more nutrition aware. That would say, the
aerobic culture? Yeah, or the less prone to the bullshit, for example, saturated fats. Until just a few years, we considered Evil by mainstream right now. We know it's good for you, but
Guessing the 50s of saturated fats are good for you. Do not
evil so this multiple
factors, but I think weight training, as far as managing your body composition is far ahead of the curve Jessica work. That's for sure. Yeah, absolutely. I want to continue that discussion but you mentioned peptides and right now we're seeing a lot of research or in people are promoting so arms like an engine and response modulators. I personally think they're a little scary in a sense because downright letting your receptors messing with that, you know, I think is
What are your
thoughts? Well, the thing with Psalms bit concerned about the fact that they could have a down regulation and maybe, some stopping, I mean, one of the first pro bodybuilders to play with myostatin
Inhibitors. Now, check out a complete waste. Wow. And then, you know, obviously didn't brag, but when you start to use them, but it actually created an opinion sarcopenia. So, I think that you could go too far.
It's an interesting Avenue, but it's only thing that would jump 2 feet
ahead. Yeah, I mean, what I've read on, the research to extend know, they're doing some studies in like cancer therapy and stuff. Is it? It's going to suppress endogenous testosterone production anyway.
Sure if you're going to do something that's going to do that, you might as
well just do the real deal right now, you testosterone or whatever
it is if you're going to suppress your own production, right. I think it's the most exciting area research but for that, in that case, I would wait for
research to come up. Yeah, you know? Yeah. So stay
Behind the science a little
bit. This round, wouldn't try to get ahead. Yeah, but but for example, in regeneration of certain tissues, for example, the TB 500 and the BCP 157 to regenerate
cartilage and ligaments,
Both in the clinical sense and when I've seen some research
the results so far are very good but it's only been around for about five years. Yeah, interesting. I just wanted to tackle that. Let's get back to weight training and stuff. So one thing that you taught me a long time ago, I don't know if mCP or something like that. A long time ago, is like, you want bigger arms squat, right? You want bigger, dealt
squat. What is it about? The squat. Is there a hormonal? Yeah, so if you look at the research and there's plenty of evidence, is that the larger the muscle mass? You
involve the
Early anabolic cascading. Okay, so you can train your arms as much as you want after a while. If you don't squat the alone won't grow.
But people are seeing that I could find you people saying that 19
1896. Okay, but it's true. So the
hormone response is always a direct
function of how much muscle mass is involved. Mmm, okay, so bigger than muscle group greater than hormonal response correct. Correct now. So I had a friend whose it has a PHD in exercise science and stuff, and he was kind of like arguing up in a polite way on internet. You know how that goes that?
It's not really possible to increase your Baseline levels of anabolic hormones in the body like testosterone or DHEA through a cute exercise. And I thought there's a lot of like you just have to research shows the opposite, actually
quite a bit of research shows the opposite. So if you look at long-term studies, some people are going to make more Baseline
testosterone for sure.
And also the ratio can cortisol and testosterone gets
affected
DJ sulfate for
The best to athletes. I've ever coached both Olympic gold
medalist at the is DHA sulfated. Ever seen. Really, what do you born like that? Or is it because the train properly? I don't know.
But the AHA sulfate. I'm not big on so much on testosterone with you one, it's hard to measure to it's very transitory but I think that if you measure DHS sulfate four times a day
and you measure cortisol in relation to that, then I can tell you if you're really in a bollock
Or not, hmm because there's a lot
of guys are very
large. We train naturally with
low testosterone and are
big but they always have idg sulfate.
Interesting guys were high testosterone, not growing and they are
very low DHA sulfate.
You know people say DHA sulfate
is the mother of all your hydrogen's so maybe that's why,
right? It's kind of up streamable that correct. So I did work with a notch.
In the position where we used to measure, 17 variants of androgens and at the end of the day,
we could tell where you
wasted your androgens, but the
DHA is sulfate
was always the predictor of anabolic keyword. Wow, really interesting. What's kind of cool about that is from a supplemental standpoint, it's very readily available, right? Correct with the problem with
DHA sulfate. It's sold usually in a bolus dose. So if you are going to Simply
supplement, DHA sulfate, it would have
I would prefer to use sublingual products, like little droplets. Yeah.
And then you have to monitor it. And then after a while, which what's more important is to supply yourself or the
precursors of the age of eight, like plant sterols from Pine, for example, will increase DHA. So if you take four grams of plant sterols at night, I know this clinically udh itself, it will go up, you know, from 3 up to a 10 within months. Wow, that's amazing.
There's other benefits of the plant sterols, right microbiome and all that and lowering oxidized HDL. And oxidized LDL it lowers triglycerides. There's more to it than that, that's really awesome. That's really good tip, let's kind of go back a little bit to strength, Royal actually, I guess DHA for women, right? Is that add up to a lot of women want to put on a little
muscle and I think muscles kind of
resurging. Yeah, good way for women is increasing DHA, sulfate in women going to lead to things like, you know,
Male pattern baldness in a female or fish if they use bullish dosages. Okay. When I found over the years is that
someone so suffers from adrenal fatigue
and you give them DHA sulfate in the spray form and you
your aims to get off it
not thirsty for ever and try to make your own
base. A lot of things, like anxiety will make you make too much cortisol in that the same raw material. That makes the hea
sulfates in raw material and make cortisol by a few your screen.
A whole day making cortisol in order to make the
hea sulfate, you know if you look at in science, what is the best and about agent? It's
sleep. And that no one can deny that. It's true or not, that's pretty well backed up.
But what's the average amount of purse percentage of population to as good sleep based on clinical data? Seventy two point, eight percent of Americans complain
about sleep.
And if you look at obesity, curves around the world, they actually meet the curve matches did sleep disorder. Wow. So Belgium, for example, only has ten percent of its
population. That's will be only 10% of belgians have Sleep Disorders, right? And then the same thing with all in.
So as people are fat, around the world are worse. They're sleepy as a Australians as fat. And I'm sorry, British people are saying that exist in the world
and they got terrible sleep. And then I think it's Australia and an ene.
And match it. So
quality of sleep
is an emotion
elected thing. And then people, I say, one of the best ways to do fat loss at low cost is not to look at a screen for three hours. Before you go to bed, people, go to the bed with her, right texting. They go to Facebook, you know, and then there's a good state from France. That shows that when kids go to college, they gained seven kilos of fat.
In the first four weeks
and in the kids who don't gain the weight, it's amount of hours they spend
on the computer screen. Wow, before bed, I in
this case, it was total per week, but the thing was there was interesting is that for all these kids there was a sudden rice and their screen watching habit and when you spend the time watching screen, you may eat while you're on
watching the screen and then
you know who's going to
Themselves a ribeye and call it floored. You know, while watching
a screen, so be able to eat ramen noodles and yeah, mindlessly. Just write it down. Yeah, it's interesting. Yeah, those gut hormones are really activated. I know you're a big fan of like chewing and mindful so that's a huge. That's a really important point. So yeah, the Circadian rhythm aspect to. So you inferred from this data right there, you talking about that screen time is like, screwing with the Circadian rhythm. Correct. All that. And that's affecting cortisol
potentially, but there's also a good
Study. We show that if you carry your
cell phone on you and it's make contact with the body, your androgens are about 31 percent lower in, so many doesn't put their phone themself
so phones by themselves or castration agents. Yeah. So
there's always, someone can increase their androgens without resorting to any supplements. It's
just, if people went on the screen diet,
they would lose fat. Yeah. Yeah. I mean,
For example, in Quebec the average kid
spends, the average male spends thirty two hours a week in front of the screen. It was a teenager back in the day and it was and now we're a week on the screen. I would get help for my mother would go outside. So
you know, and kids are so
inactive, right? So that contributes a lot to be City. Yeah, man. This is really just
practical stuff that you're sharing, you know, simple things that
we hear about. But hearing it from you, I think has a lot of credibility.
Charles, yeah, I like
You know, parents who like, kids fed, what should I do? Take away your swollen, right or? And then the new generation. The worst thing is that they'll do their homework with a computer text
and then have an iPad or tablet and they're actually watching three different screens and then people say well, they don't have any concentration or
attention span well no wonder because you
know, and
For parents. I would say you're allowed one screen. When you do your marketability, really into your homework and then because I find, for
example, that been I go teach overseas, and I can actually
tell if I'm teaching in Estonia, or if I'm teaching in
Sydney, by the attention, span of the students is that right? Like, if, if there was like some movie that could tell looking at the students,
how much the
waste time electronically,
simple things if I say. Okay, we're going to go today and do five sets of five that are forged your one Temple.
Three minutes between
sets, they'll manage to ask me eight questions in Sydney. Come because they're not paying attention. Yeah, like I mean shed, why would you accept two twelve? No, I said, sets of five. Like it's like one day. I lost my mind and Cindy has it. You cannot retain 10 seconds of
information. Yeah, you know. So I said,
They
take and they also research example that people type.
Information in class and do exams score 40 percent lower than people do, written note, right, 40 60 percent betting which steady so typing this and make the
mind-body link. So
that's very simple, right? Right. I've always had very good grades University and
people would ask me, like, can I borrow your
notes before the exams? And I said, sure. And I'd give them a sheet of paper with like, 15 words and that was my semester.
No time moving the, I can you stay with that? Well, because I pay attention in class. The words are just to remind me of a
concept. So or
people that have a Kindle and you see everything is highlighted. Well, I tell people, you only allowed to highlight three words per page, force yourself to do that
and then you can retain a lot more information. So
I think Electronics,
contribute very much to lost a fitness and or increased fatness.
Yeah, which is scary. And when I connect finish off that thought with your library upstairs, that is right above us. We have tons of books. So I know you're an Avid Reader, you recommended some books to me, over the years, I assume you like the physical paper book, not specially digital
copy nowadays, because I travel so much. I mean, it's not
practical for me to carry all the books I want, but I'd rather always have the physical copy. Yeah.
Right. I found a way around it. Is that I
Only underline one word at first
myself, if I make one word per page, but always at the end of the day, take
a
journal and write concepts of learn from the
book If you read electronically. Yeah. Yeah.
Okay. That's a really good job. I got two of the Titans I got Tim gave me the ocean, my own written copy, but I've got it electronically but I'll make the advantage of electronic version. Compared to a book is if you search for something super quick. Yeah, right. But
You know, information, not retain is worth nothing, right? So I always make a written list. This is what I learned from this
book. I always try to find things to learn from every book and people literally got a fantastic memory. Well the memory just comes from training it. You know I wasn't born special memory but there's quite a few tricks to it. Yeah love that. Speaking of Tricks look let's go back to Fitness little bit of a I love that conversation about books and performance setting is really valuable, but one thing that comes to mind when it comes to Fat Loss is the ketogenic diet. A lot of people this
Is like the you have seen a lot of Trends, come and go and the keto thing just seems to be like exploding like nothing else. And one of your big things for breakfast is meat and nuts. You and talk basically keto right for well, is keep the ketogenic diet synonymous with hypertrophy and muscle growth.
The biggest problem I see Mike is people look at the world through a straw, right? And then
If you look at the average carbohydrate consumption suited for humans as an average for all humans on this planet. It's 40%. But some of us should never have a carburetor eight, maybe ten weeks of a dried prune if you six months and that's already genetic. So there's different copies of the amylase genes or some people can do very well and starches. So if you're let's say
Pakistan or cashmere, you will find out that the
local population has multiple
copies of starch digestion.
Ian jeans,
any do well in a high carbohydrate diet, but if you're Norwegian tough titty, I mean, if you're, he should carbs, are not your friend and I could prove it to you very fast and your body, you know, proves it to me all the time. So first I would say, for
75% of caucasians
carbohydrates are not their friend, but I'm not saying that I'm not. Okay, I can't I carve nachi the thing is is that
The reality is that with the population I deal
with they do far better on a low carbohydrate diet and now there's
a lot of very good research on exhaustion is ketones and it's a way for people to catch up. You know, I used to coach a lot of hockey players and I made it very simple. I said
The protein you have eaten should have had
eyes before, right? So tofu,
this is another eyes so you can't have that. So or I would say it has to run to a field swim or
fly. If it doesn't do that, it's not a protein. And I would say if it's green, you can eat it. So, basically, high protein vegetable that for most people need to go on a fat lash.
And then, once your body fat is low,
you should be
Or you can't afford to have carbohydrates but it's not for everybody, right? If you're from
let's say Macedonian or Serbian descent, your part of those look
occasions that can have a lot of carburetors and actually
I find that for them, it's hard to lose
fat on high fat diet. Wow. So
so some people do very well but the problem in nutrition is the average nutritious
will recommend, what works for him. What I do is I'd do what works for the client.
I'm going to repeat myself a 75% of the Caucasians.
It's no carbs a little. Yeah. And if they do have carbs, do you like to have it like pre or post-workout to kind of feel those glycogen stores or
I don't like to raise insulin before I train so the time where you're more worthy or deserving of your carbohydrates
Mike is post-workout, you know, but the most people would have been
brain function better 6 drive better sleep
over 150 grams of carbohydrates coming from
Starchy carbs like cauliflower and Bianca but very nutrient dense kind of carbohydrates. Yes, yeah, you know,
sweet potatoes and things like that or superheroes are permissible
if you're lean enough. But I'd rather stick to green and
before you go to start, yeah, some people can have right but the problem is is that
The same, a of all
galaxies. Yeah, okay.
And then I decide, okay, I'm in charge of fat loss.
Ali meaning starches would be the quickest way worldwide to improve health. Problem is
58 percent of the world population would die within the week because there's no food for them. Yeah, so if you live in Africa and mail it is a great source of cardboard. It is it the best I put carburetor for you probably not but
in re never Shake clients say. Oh shit, last night away and I'm all I could eat. It was broccoli Sprouts, right? Fucking Hearst. Yeah, they're actually be like, couldn't suck any Pringles chocolate chip cookies.
Covered cherries or whatever it is. But and that thing we have learned is how to manage our stress with carbohydrates because
we figure it out thousands, usually that, if I raise my insulin, I'm going to lower my cortisol, which my stressor on them.
So it's quite normal for people to reach for carbohydrates when
they're stressed but what they should be reaching for is actually protein. Yeah. And protein something that you eat a lot of I think there's a video that you recently posted about like you eat two to three kilograms of mean.
Protein per day, pretty much. Yeah I really like Yak uses locally grown. I got I like
elk. I really like wow
Meats because they're hiring a mega threes lesson we get 6
by what I do with my protein intake is I go
based on where I am today. So let's see if I go to the South Sweden, I really like to eat the type of shrimp. They they have on their coasts and and if I'm in Spain, I may have boar and rabbit and whatever but
It's important to vary your proteins.
So when I'm here in Colorado, I tend to favor bison, elk, Yak, I mean, I just bought a half a
yak, and then he's half a bison. So, that's what I like.
And then
when you eat high, quality meat all the time is, when
you go overseas, you that's not me and you can taste it. Like in
England, what they sell you as far as meat is probably recycled hockey pucks. I mean it's terrible. Hey, you don't know how to cook but the quality of the meat is all rendered.
This at best. So even if I go to Sweden, I'm in Stockholm. I will eat
deer or they called Moose. Okay. And if I'm in Austria,
everywhere, I go. I have somebody that will Source me the meat. So, I found a guy in Switzerland that raises water buffalo, and makes water buffalo mozzarella. And I, I tell until this day, that either, where PT
or yeah, quarter,
best meat,
But after a opinion, since last month, water bottles by the best protein I've ever eaten. As far as taste, any kit you could tell when you eat it, how high does
let me get three country content. Interesting parts of Canada and Ontario. Yeah water buffaloes. Yeah. What about kangaroo meat? In Australia?
It's quite gaming and it's low fat, but when I am in
Australia, I will usually more fish.
The thing though is that the way they raise cattle compared to the u.s. the
cattle in Canada and Australia does have CLA. So the cattle takes is better than here, but at
writers to Kangaroo and fish, 10 o'clock, stir, you know Seafood. Yeah, interesting. So awesome nuggets are Charles on that. Let's talk about meal timing and frequency. You know, there's, I think this dance between optimizing the longevity and then maintaining a physique that's aesthetically pleasing, and high performing, you know. So some people are saying do fast.
And workouts other people like yourself or like, no, you got to be consistent with your meal timing. I found personally like the most muscular and feel the best when I'm eating frequently and then the back of my head I have this thing like what would about calorie restriction? What about and you know all that. So we're how do we balance that?
Hey, most simple way to
answer it is, my colleague clock office, a eat when hungry.
So I think the promise is that people try to put everybody into
the same basket. Yeah, there's a lot of think of genetic
differences.
If I were to go to two meals a day or intermittent fasting, I would be on CNN.
Within three days for having killed the. Most people know my bare hands
because I'd be the most irritable person in the world. So but also I have a lot of muscle mass record low percentage of fats, or for me if I don't eat regularly and actually bastard. So what I found, well, Clay won a silver medal in the triple jump last three Olympics eats twice a day. Hmm, it works for him. Watch for him. So
But when people come and see me, I look at their dietary patterns and they say maybe too early or too little, and then I play with that, but you can figure it out, fairly fast. I find for myself last and five times a day, it's terrible for me, it's more of
like, cognition, sleep patterns, and so on. And when I used to weigh about 30 pounds of muscle more athletes, seven times a day, wow, to be able to put on weight like,
Add a plateau with 192 pounds. It can gain up, but I was getting five times a day and that data decided with seven times a day and 12
to 14 within a year wow.
So that was the limiting factor for me but works for me doesn't mean we're sure you so but to be fair as the British would say the biggest problem nutrition is people try to
follow your Guru.
At the end of the day you're the one that knows if it works for you or not. Yeah and I would say 25%
Of coke Asians, who could also be on a high protein, fat diet, do better
on intermittent fasting by. Don't find it to be true
if you look at research on brain function and muscle performance, the dead on intermittent
fasting, it is shows that it's actually - yeah.
I got guys, will debate me on that right and left, but the thing is, is that
I've been doing this for 38 years where the Olympians and I've been many conditions where we control the amount of food DF. It's a and as a rule of thumb, I would go more for our frequency then low
frequency,
but, you know, this genetic variance is after be taken into account. So, you know, when I work with some, for example, that I was coaching a lot in the NHL hockey for years. And I found that
most of my
Right Rick occasion because argues
that popular in Kenya and then they respond better to a high protein, high fat. And for them, it was like a big shock to figure out, they didn't need pasta or bread to
play hockey and they actually had better performance,
but I had a guy from Dutch
origin and
yet at drop in performance. So I went 70 percent carbohydrate
20% protein and only 10% fat and is e. I did not have a single injury for two years. Wow. So you won the Iron Man.
They have the least
injured guy in the HL 2 years in a row, but for him, I protein. And then a few years later, and another guy, wisdom,
when the Iron Man, and he was in completely different diet. Hmm, seriously, both
like 70% fat
makes a contends that the carbs.
So, I think that you have to
You have to play with it, but if you, if your percentage of body fat goes up, it's always probably too many carbs and too much protein, right? Or fat really? Yeah our shift fat. Yeah, really interesting. So
yeah I really want to resonate and kind of reinforce what you're saying there's
like you're saying be your own test subject and be honest with your feedback and you're gaining fat and not muscle or you're losing muscle and strength and tweak the diet around correctly, you're saying that basically and I see this online. A lot of
people follow the guru and do what works for the
groom and then say, Oh
Gained weight, I lost weight, or my thyroid one out of whack or whatever. The
excuse is because that wasn't the right guy for you.
For example, few years ago,
bill Phillips only. Yes said, I want you to get in really good shape.
I'll put you on Keith client who has the
time was the internship,
Lila bradda, all the Michelle a
yeah my body fat we test,
it was eight percent on Monday.
I went on this dietary protocol by Friday. My body fat was 11 and a
half. Well,
And I was falling asleep everywhere and also got to do three car accidents in Calgary because I couldn't stay awake and it was a diet that very low fat and moderate protein and a lot of clean carbs. Yeah, but
I couldn't coach I could stay awake so I called Freeman was a nutritionist and he was probably the first guy to turn me on to really genetic in realization. You know, this is what you're going to do. So I went on that were for example for breakfast. I would have salmon is really fat bring eggs. So we need protein and fat five six times a day. And then I will
Only have carbohydrates
post-workout. And within a
month I went from 11 to
4. Wow, right. And I go. Okay, that works for me,
but I also realized at that time, that Lila Brad, it was a great body builder. It worked great for him. But and that Lila Beretta, so this would be better. The only thing that works with Charles Barkley is what works for Charles pocket. So over the years, you know, the some generalizations that you can
make but
you know protein builds muscle. Yes.
Okay. But outside of that, if you have to be and I think that what people want things I like about Tim Ferriss is that eat monitors
is bloodwork the regularly and I think we need to do more of that.
Because you know your blood doesn't lie. Yeah right so
I remember I had this very top
level executive. You worked for a major airline
and you start to drink me and you lost body fat and he was following trt and they was doing terribly. So we find them a better doctor but he hit a sticking point. And then I said, let's look at your blood and add really high triglycerides.
She did not make any sense. So I bluntly asked him. What is it? You're not telling
me. Well, I guess I have. I got chocolate like. Okay, I'm going to shock of the F and yet chocolate.
No chocolate six
times a day. Oh my gosh. Yeah, but he
wouldn't, he wouldn't quit it. So what I did is that is secretary also trained at my gym. So I told her one day, when he goes out to lunch, call me. So I went in and he had a drawer, you know, you could add a cadaver in their full of
Chocolate. Right? So it's a garbage bag to go chocolate and replace it with that's and draws a
glutamine, nice. And I put heavy cream in his fridge.
I said, every time you have a dairy milk chocolate craving, put two ounces of, I fat cream, 35% with 10 grams of glutamine drink that. I don't care. If you have 20 of those Shooters a day, it will turn off your brain towards carbs. Cravings are one of my best tricks and then suddenly is body fat starts to drop,
you know, any realize you would really addicted.
To Chocolate. That's why is it you know? So there's some simple thing and he thought that you was not doing anything wrong because his little fat right, that's what I should do but it's triglycerides change right away another way. That one of my best lie, detector test these hemoglobin. When he see, you can't cheat that test. Eat too many carbs for your genetics. It's going to go up and you change your carbohydrate intake in a positive way.
It drops, right? And it kind of comes full circle back to what you're saying with like strength training, you build more of those insulin receptors and so, you know, you can lose fat that way by modulating insulin carbs, affect insulin, just anecdotally extent, oh well forget it if I don't bring it up. Now, one of the tricks that you mentioned a long time ago, I think 12 2009 2010. The the most the strongest I was in my life was having a morning Shake of fruit juice and protein and glutamine. And then that was like pre-breakfast, right? So that was like, it's 6:00 in the morning. And so I really got a lot of
Strength from that. What was kind of a science behind that?
Well, you're probably run better on carbohydrates and you have a
depression.
So some people need some carbs to do well and the protein slowed down the carbohydrate and also it
depends. What type of juicer you're using the gloomy.
Also received great immune system booster, so there's a lot of reasons why it could work but you
know if I were to drink that myself I'd be asleep within 15 minutes. Yeah. So and again you know cardboard retellings is highly genetic. So
The mother of my daughter could probably drink maple syrup for breakfast and she does very well. She's very lean but for me if you disaster be a suicide, that's amazing. Couple things. Couple last questions and I want you mentioned Dimitri. I
want to talk about habits of that but we talked about glutamine a little bit as an
appetite suppressant, Lucy ignored or career being good. So the fat, the high fat in the glutamine together will help with the Cravings. Rubbings yet. What about using loosing into beasts?
Cas as a way to enhance muscle building and hypertrophy I've been using be should be bullish, you know, I think Lincoln was president but I was probably one of the first guys to use them in very large quantities. Am I still a big believer in it?
And I have people say, oh, then the studies they say this and that.
But okay, what type of training protocol? Did you have? So for
example,
I seen this online, don't use more in five grams of
leucine. It's a waste of time,
right?
Well one day when my fans send me French books
on
supplementation. Any recording two pieces of French literature where they had people trained for real. So for example, the quadricep workout was 20 sets of 12 reps in fourth with an exercise five sets. So it was a real routine and they gave the
subjects in the
experiment, 5 10, 15, 20, 25,
30 grams of leucine
and 30 up to 30.
Grams of leucine, and it's a group who had the highest
Lucien Guru most. So, so there was
30. There is one study. So the same group of researchers, redid study pretty much the same protocol
and this time they use chest and back. And it was the same thing, the more loose in the better it is
for the theory a 200-pound man or 90 kilo person.
I really believe that the best dose of BCAAs is 40 grams.
But it's doing my workouts and that in University study where
you want to isokinetic machine and you're not motivated because you only doing a study because you want 5% on your term paper. So that's one of the reasons why I don't give much Credence to most university studies. Is that
The protocol chamfer College wimpy and the subjects are not really that motivated. Yeah,
I work with Olympians and they're motivated and they'll do
anything to get where they want. I mean this morning I was training you. Let my ruler. She won the gold medal in the first first American win an Olympic gold medal in wrestling.
And the intensity. She puts
in her workout, it's
probably more
than all combined from it and University student group. So you know, so most of my research and what happens is that the feedback always comes back from my students. Okay, I've tried your protocols and then then I've tried you nutrition. Protocols are some empirical and now they work, but it unless you put enough effort in the gym, it doesn't matter. You have to create that demand for that, high dose
to really work or whatever. I remember doing a podcast,
For a nutrition company and it was aimed at medical doctors and they were like,
holy shit is those seizure but three to ten times more than what he also recommends. But then as the week's went by people say it actually works. I mean one of the best conference ever had was from Mark Houston.
It was probably the best vascular's health person in the world and he listened to me and he said, you know, did you know that a research on Fisher has only ever used seven
Don't give a shit
if you're really fat. Go 345 grams of
fish oil.
So Mark went back to Tennessee and you actually start to use that with this lip adamic
patients. Hypertensive patients.
And he wrote an email to me because you're making me a lot of money. I said why, because I am much better results,
but I'm now in a fat
loss business because a guy would come for high blood pressure going for you, AR G, and fish oil and then his blood pressure would go down. But his wife is a well, you lost a lot of weight, so sweet.
The thing that he taught me is that used to recommend the ratio of 10 grams of fish oil for every gram of
carnitine and she's
no eject your official up. You just try one,
three, two, one. So three grams official for every grammar occurring
team. So I said okay, so then I started doing that and much better results. And then so we met in 2001 and in
2008, he sent me a research paper from Canada and
it showed that the best dosage is official.
For fat loss, we're between 45 grams and 60 Grant
amazing. All right,
and the title of the email was clinicians, obviously the curve,
you know, and then but my
rationale was the human genome
evolved and 45 to 60 grams of Omega-3 is a day. So I said, let's eat like, according to our genes, not the Levi's but genetic background, right? That's and then
and even when I first moved to the u.s. in the hockey world, I was known as the
The fish oil guy from Colorado, that
was the nickname. That's because you guys would like carried it to show themselves and wishing a lot. But
but then people misinterpret, what I say, I say when you're fat need that much better way as usdf, he's got
leaner down the six grams a day but that part was left out.
So for example, I don't rarely use fish oil
when I'm back home because I teach so much omega-3 in my meat,
I select but if I have to go to the
UK and Germany and
Jia you sure. I'm going to pack somebody get three. So yeah, that's awesome. Yeah, Mark's been on the show before and he's a big fan of the GLA as
well. Yeah. Are you is that you're very true, what you find is that people use fish oil for too long there, ga layer levels, drop and
free fatty acid analysis is so I use your company from chemically
TP labs, in the ad GLA in the fish oil and also some olive oil. So it depends how long you been but but it is true clinically
Does your GLA drops?
So GLA for folks who don't know, just
another, it's an omega-6. The only anti-inflammatory make it 6 fatty acid, that's healthy. Correct from barrage and blackcurrant and all
that to final two questions here. Charles impurities ation, you know, I know this is individualized and stuff. You talk about cluster,
training and peer advising and and I know this is probably individual some level. But is there any generalizations we can talk about for some of the ones that burn fat build muscle when it comes to peer advising your workouts? The most simple rule is this program is only as good as the time. Takes you to adapt.
So people think there's a magical routine, I just wrote a book for the Tim Ferriss crowd and it's a mass building book and we create a private Facebook group but the
feedback every day is like, man, this
should really works like but
what they do is they get a new program every two to three weeks. The most simple way I could explain to you Mike is that strength training is like learning a foreign
language.
So
if you repeat donde esta, el has been yours forever. Your Spanish is not going to improve, right? Yeah, where those the bezels both our. So the point is that if you want to
improve your language, you need more words, you need more
complex structures because the only way, you know,
you speak a language
fluently is that you can be funny in that
language because, you know, how to make a pun. Right? Yeah. So you could be witty but to get witty and strength training
it, left the theater. 700 lb, bench, press,
That it takes years but it's more simple. Really it's a the program that gets you from 100 lb bench press to 200 lb bench. Press is another
program that's going to take you to 300 pound bench press
and silly. The one that's going to take you from 500 to. 600 is not the same
program at all.
So things have to increase in
complexity. That's why I
would say,
you know, we live in the age of information and there's a lot of good trainers out there. I would say the people just pay for somebody good too, right?
Your program that will take care of it to learn it. I mean, I've been doing this for 38 years, teaching it. I use my periodization based on your neurotransmitter profile. How much dopamine you make him, which I still calling you make much. Or you may not have any dominance.
Remember, I threw three girls here in here, training,
for the Olympics, and I like she does this. I do that, like,
it having an anxiety attack that I
said, well, because your three individuals, this won't work for you and this won't work for you. And this one more face.
So y'all going to do what
I tell you works for you. So over the
years, I was the first guy to make that link between neurotransmitter dominance and
What you need to do, some people need a lot of change, some people like comfort, and no change and that's you have to be enjoys but if you want to
make it like what I call a seventy percent rule suddenly iwerks Chevy percent of the
time is change your workout. Every four to six workouts for that body part.
You do that, that
alone. You'll be way ahead of everybody. Yeah, but some, you know, I mean, the wall is full of all these Olympic medalist I've coach, but
you know, I remember
In my Center in Phoenix. There was a hockey players
and they were having in the anxiety
attack because the programs are so
different and I didn't like the novelty. Nothing like, why is he doing that? Like are you giving you an advantage? And I remember Joe, nieuwendyk, where the time was playing for
Dallas.
He was like,
why is my program so different than everybody else? I said, actually Joe the New York Rangers pay me extra to ruin your career. So I'm writing you a most terrible program because I want you to be out of the leak
from an injury.
Almost teared up if you kidding me. So of course, I'm kidding you. I said I'm writing a program for you is worse for you. I'll make innocence doing something else because it works for him. Yeah. So shut up. So that's the
simple rule about immunization
Now some yeah, it's really good. So for people that are novelty Seekers are like to
variety than they should do. Variety if they like
to comfort and stick in the Rut and do some people do too much. Very be.
So the, it's like learning
70 different words but they don't Master any words so that the one rule for learning
foreign languages that you need to repeat, but some people need don't need to repeat a lot. Yeah. Right. And some people need to repeat a
lot so that's why there's so
much
Differences, when it
and I found like, for example, we hidden within the same
sport.
There's so many differences, like an interesting. Some people bring their matches very fast. Somebody will calculate everything. You know, I remember being in Cuba with these three girls and they got, they all won the gold medal at the World Cup.
And those ladies, everybody called a growth mindset, they just got the gold and two minutes later were sitting beside me and he said, what do you think of my match where I might week? It wasn't that? Where my good did? I do a good job. It was like I said, I actually you, you have a
shit grip and really work on your grip. You your back is terrible. Blah blah blah blah. Wow. But it really open-minded about improving their weaknesses, the
best athletes are, right. But that's when they made a link about saying, okay?
You know what you're doing, right? And then,
Like Helen was here about two months after she wondered gold and we went over our objectives and I said and then she came over here even during Year's Eve to train with me. And as, you know, I
said this is how it's going to go. She was well, why didn't you do that for real? Because I said you showed
up 18 months before a real I didn't have enough time. So my
job is to get you in shape to win a gold medal but it
was
She is, it strange very different know where I'm going for Tokyo, I said, because we're four years. So
I showed you enough, let's say Spanish ticket to the border and now I'm going to make you fluent in Spanish. So that was the goal, that's really awesome. There's a book out there called by Marshall
Goldsmith, he wrote triggers and it's all about this nightly routine. And one of his books is, what got you here. Won't get you there. So as
we're talking about the bench press, so as you become more, a better squatter, a better,
whatever it is, bicep curl, or
if there's such a word, you got to switch it up that
I really like that. Yeah, pun were if you can joke in a foreign language and you're starting to master that correct really good.
So let's wrap it up on mindset and behavior strategies
associated with like, high Achievers. Demetria I know you
guys will talk about maybe who
Demetria is for those who don't know and stuff, but you guys went around the world and taught strength camps and things. And is there any commonalities in mindset or behavior? They're really separates the good from the great.
The biggest Dominator that I've seen
for high performance. Its growth
Mindset. It's never good enough, right? So
And what you find, it's always
like what can I do
next. And, you know, I've coach Olympic medalist in 22, different sport. And I went to three Olympics myself as a coach,
and I remember every Olympic that I went to that
the Olympians, I coach one with come and seek me out on the bus, back to the airport.
Because in every Olympics I went here for was, at least
two hours from the Olympic venue. So the guys have time to come and see me but it was like okay I'm back home
March 15th, what do I do next? If there was never like like the Olympics are over, it's like, what's next? So that's the most common denominator. What I find is that the difference between humans and animals is that I don't think Eagles will go like else. Next year. I'm going to eat 17% more
And I'm going to steal that motherfucker's territory, right? So animals do what they do all the time, they may adapt to
the changing environment but the difference between humans and animals is actually goal setting. And you know you be able to well well let's go the well Theory than the old environment
changes, right? So it's the same weight and I've worked
with top-level performers from the business industry because you want to get in shape it
No,
the 80% of the success of
people, I know have a grateful log the journal and they practice mindfulness. So they are learned TM or whether Schwarzenegger, Tim Ferriss are one of my athletes Leland meditation. And
I think that I've learned over the years is
that
I've known this since 82 but it's confirmed every year is never increase quantity at the expense of quality. And I used to work 20 hours a day and I were two and a half to four hours a day, but I'm actually more productive and that, you know, if you, if you ask me, if you redid your life, what would you do? I would sleep more and I would actually work less. I think people who live in this Society where week, wait,
More work with better. And one of the things with the athletes, I remember being at a World Congress in speed skating and we had won 17 medals at the World Championships that year and speed skating. And I asked it technical skating coach at myself to presenter program and people said those fucking Canadians, they are lying because our volume of work was so low. We
were actually successful
because our volume of work was low. The intensity was really high.
Yeah, but and, and there was somebody there, worse translating from English to whatever language. And when we were speaking, the Koreans would get very agitated. Mmm, so we asked a querying
interpreter, whether they say, and they said those motherfuckers, they're lying to us and let's triple with a CD
do. Well, that's probably the truth
and turns out that to Korean girls came to training with the
Canadians.
And after about a month, they came to see me in tears with The Interpreter and they said, I know this is disrespectful, but when do you guys do the secret training? Like, we mean secret training. She will, you guys can't be that successful with that will work is if there's no secret training. As I swear we
don't go ahead at 4:00. We're going to go to the arena. Yeah. So if
you know I think that
if people are more conscious of,
Being focused like turn off your cell three
nothing computer tearing off your Facebook and just work right? Mmm. And like, I've been shooting bunch of videos for my upcoming membership site, but when I was writing the script is like, everything is off and it. But in what I found for example, is
that if I prepared a certain way we shot yesterday,
In one day with previously was taking us three days to film. Wow, just with the power saying,
okay? How is the,
who's the client? What does he want, other, right, as opposed to what I think they should know. Yeah, I love it. So I know you're a big fan of that book mindset by Carol dweck at Stanford. Put that in the show notes, for sure. I know some of your posts, you talk about that, and that would talks about that growth versus growth versus with limited Minds like a mermaid opposite. Yeah. Basically what happens is that one thing that I've learned a lot
Time ago is and never and never reward being good always, reward effort. Yeah. And then if you reward effort, what is your reasoning own child are your employees because as soon as you tell this is good, people don't want to disappoint you. Yeah. And they don't put in the effort so they wanted me to try sometimes. Hey yeah.
So if you can give a kid a puzzle and you don't know you're very good
at solving a puzzle that you won't think a second puzzle. But if you say you did a great job,
Job
at solving the Brussels because you worked hard,
they'll ask for a second puzzle. So I have found over the years that the other day I showed Helen how much progress she's made in the year and a half. So I did one of the workout. You do a year and a half, when she met me, and I went through it. That's a look at your numbers. Yeah, right. That's it. That's not good enough.
So, in the computer does a way that I
can measure percentage of the goal she wants?
I said that's
it's real goals. Now, we look at Tokyo goals. The real goals are no good anymore. That's a standard. So for example, she did to pull up here with the rings with 30 kilos, she wasted about. Yeah, and third to waste the day. She left to Rio, which is two weeks before she could be, didn't want to go, but I told her for Tokyo and 150 kilos nice, right? So she nearly Ur body weight. She's moving up a weight class, but the point is, is that
And I know when she left here she knew she could do it. If I told her 18 months before that she was gone. Yeah, that's a good job. You did your body weight?
Actually, when she first came here she could do 0
chips. Wow, that's impressive. Yeah. You have a lot of videos on how to
properly recruit the muscles for chin-ups
will put links below that video. Yeah, Charles lots
of lots of great information but it kind of to come full circle about the fat loss, or you talking
about like volume. I think one of the mistakes people make with cardio is volume volume.
I am so they end up the cortisol and the
hormones. I think, most people can reach your
fat loss goals on for hours a week training. Yeah, that's all you need.
Of course, if you do twice a day
it's going to go faster. But the point is, is that you also need to have a life. So it depends if you're competing against Ronda Rousey and, or you rent a Rosy. You want to get in real shape. That was you need to drain to three times a day, right?
Yeah. But for the seventy percent rule, seven percent of population
Ian could reach their physical goals at for simple hours a week but it's like the quality put those out, right?
I tell people he trained more than an hour. You're making friends. It's impossible. Yeah. To train longer than an hour
without maintaining quality. Mmm. If you train like you want them to train like you hardcore. Yeah. Correct.
Right. Was with the leverage person do that, you know, that's why.
You know, I don't do my Dentistry work, I wouldn't do self brain
surgery so of course he an expert, does it one who has experience and get it done. I mean, there's a research that shows that
The average citizen 47 percent
of them, get their training advice from French which is like
if a TIF 70% of the population is obese,
then they're not getting good advice,
right? That's for sure. That's yeah.
Oh my gosh, Charles,
well, we have a few final questions here that we ask every guest on the show and you talked about like
mindset and stuff like that. We know that morning routines are really a great way to start the day. You not about gratitude and meditation.
What, what do you do in the first couple of hours of your day?
First thing I do
is a seventh my journal and I,
right?
Today what I'm most proud of is
and I write it like it already happened. So for example, sharing tonight at to do a PowerPoint presentation for the filling. So Saturday morning, I wrote Today, most proud of completing the two enemy sections of those
videos and I was it. So in my mind it's like
this is what's going to happen so it's not, it's not.
It is our these act as happened. So that's all right.
Then I write three things I'm grateful for.
But I think you have to lower the
bar in gratefulness because people say I am grateful my dog and grateful for my family, but you end up not seeing
simple things. So let's see if I make a really great hotel in Hong Kong and I've been comped up. I could say I'm grateful for being Compton
is room and the bed
sheets are excellent. Right? So I tried to pick three different things, some come back, right?
But and then before bed,
I write down
three, fantastic things that I've been today. And I think that sets of my subconscious mind to have fantastic things happen. Yeah, for example, last week, when I was journaling, somebody offered me
free of charge the super duper son. I will all these frequencies and whatever and I didn't ask for it, right? So that was an exciting thing. And then I renewed this
contract Allah, but if you don't, if you
Did you fuck nothing? Fantastic, it happened today then I go. Where life is needs own over. All right, and then I write three things that could do better.
You know? Right now could be don't watch TV or
whatever this any doesn't matter. But so I also being self-critical
or that phone conversations too long, but sure enough showing that we know
it could be or I could
say
Yeah, I need to find a better source of duck eggs,
it doesn't really matter, but if you set up your mind, so every day when I review my day, it's
like, okay, we did a really good day or Worse, not but
I set up myself in the morning to be a great day. And at night, I better find three fantastic things that happen and sometimes you only get one at, don't
get three other three every day. But
so that's the mindset that I work. I mean, and that's why I being able to produce
It's so much
so many articles and stuff like that without working that much, right,
that's amazing that book triggers by Marshall Goldsmith, he goes through exactly selling and you probably read it on that note. I'll send it to
you. It's that that self evaluation at the end of the day because that right creates, then subconsciously. So, throughout the dating, like, well, if I didn't do as good on my weight training or my food, then the next day, it's subconscious even work on that. So I love that approach Charles.
Yeah, and the thing, you know, for example, I spent three months
with three weeks with my dad.
And Ed co-manager to top realtors and every day. I learn about three different tricks. You know, and
only thing that I like to
write also is, what do you like living today? And
I think a good practice is once a month
is to reread what you written down, and then you can see the progress and sometimes
A little tape, I'm going to do a podcast or Skype call and get ten minutes to kill. I'll pull up. One of my old Diaries ago
that used to excite me and I was like, it seems so small, now we can correct correct, but that data wrote that it was
fantastic. So that's one thing. That's awesome. So if you're stranded on a desert island, okay, you can only bring one herb food, Botanical or nutrient with you. What are you going to bring and why?
I'm really big on brain, ready, carnitine.
So that's the current team, the appropriate forms,
whether so I think
carnitine because we don't need enough meat. I mean I eat plenty of meat but I find that quarantine for me, I need to take about three to six grams a day to work at my best. Yeah, as far as your plant, I'd probably be curcumin.
I think that is the right form of curcumin has so many effects and one things, the research shows is that it reverses Alzheimer's. My mother is done your balls are is a luckily I don't have the gene for Alzheimer's but I'd rather have a well functioning brain for a long time. Yes. First
food you probably would be water buffalo with that. I mean, I really like what PT the problem would be T. It's so hard to find, you can only find it in
Canada, but that would be it. Yeah. And that the form of quarantine
Low current team, that's a
formulaic. That's when my favorite. But
personally I take a supplement that has four forms of currently because the different, you know,
Sinatra, The Heart special showed that
if you the maximum dose, you can take it any faster, Corinthians 2 .4 G at a time, but if you use multiple forms, you can take more current T. And if I have to do a lot
of mental work,
I'll use 10 grams of all four.
Of the different
forms of current team. Nice. That's really good
tip. Well Sir. Charles you've
traveled. The world you've been at all over. Probably every country. There are
designers Korean. Yeah, you've been everywhere, right? So if you were to bump shoulders with
a member of the parliament from a different country or someone from the World Health Organization in an elevator and attorney, you said, Charles you've been training Olympians and Olympic athletes for 38 years,
what sort of lifestyle or health tip? Do you want me to know so I can
improve the health of my country. What comes to mind? If you made me like a of
God, I'll get like she's on that stuff.
I would probably banned soda.
Or taxed. Fuck out of it and take that money towards to go towards education, right? Every president. So bullshitted us that
their the education President Clinton. Did that, Obama did that all bullshit right is right, so
one thing for example, one of the favorite places where I like to teach is Finland and the fins are very well educated, and I think that if we looked at with the fins do like I can tell
Let's see what no accent if the guys
finish a nut. Hmm. Just because those questions always smarter and
they find a fins, I have a very good critical mind. So if it was an education Minister, it's a look at the fins, they have very little crime. People dropped out of school. In Helsinki,
the average per year is less than 5. Wow. Right. It's amazing. Wow. Okay, so, that shows that ucation system is much better, but, but if
you were to
Ban
soda.
Or tack the hell out of it, where it's like unaffordable. Then, I think I would be, in my opinion, the biggest
like Joe polish called, it's liquid Satan, you know, sir if you banned soda
that would be the biggest thing I would say. Yeah, that's huge, it's scary. I mean, you can go to Hawaii and other parts of the country and they're shipping this stuff. We just like from the environmental standpoint to you mentioned, health is huge so I love that tip so
kind of trousers, we part ways. I
just wanna have a moment of gratitude. I'm very grateful for this conversation. Very value.
To be on your show. Absolutely. As
we've been taught going back and forth online for a couple of years, you know, like when we can finally
do this, but I want to mention, you know, I've been one of my morning routines is journaling and your name has been on their lunch, Charles Blackwell, Charles Pol Oakland and gratitude.
Uh so I really appreciate that. So I know you have some online
program string since I is your website which will have a link below this video
but talk to our listeners, a little bit about the online
coaching program, the mass training program.
So what up is Tim Ferriss asked me to write the ultimate.
Look for mass building. So we only made it two weeks available and my policy is that I only make it available to people who listen to a good podcast. So let's see if your listeners want, then I'll make it available will give you a link. Sure, I need to get by it. The reason is that I like to have intelligent people come
and read the book. No offense, but I kind of
like to prequalify my listeners. And so I did one with Dave asprey from
Bulletproof Coffee. I'm gonna offer the book but anything that's coming up. Is we come up with a strength Dojo? Mmm
so that's a membership site that's coming up in
about two to three weeks my website and it'll be eight items a month that come in cool
I'll show routines I'll talk about
nutrition of one of the features example is gyms around the world so I just filmed
Probably the best gyms in World Cup fast. Jim very original and Austria and people will have to sneak preview the video were like, wow, man. It's they know that stuff existed and, you know, I've got very good students and a lot of leaders. One thing I'm proud of is that develop the leader probably in each country for Fitness over the years. And my mission now is to educate as many people as possible.
Three years ago, I was very fortunate to have a private lecture, which washer. Hmm, you know and he said you know you have to break the mirror and look it was behind the mirror and that's where you going to help and I realized over the years, the more I've been online. The more I realized that what I think people already know doesn't exist and the main issue of that is actually mainstream media.
The years were told that saturated fats are bad, you know, you look at Hitler's, quote killed 12 million people and Stalin apparently kill about 60 million, but one guy, that's a more of a mass killer. I
could call me serial, killer, really prone. Serial was
the cholesterol guy, right? The guy who purposely that myth and so keys. So,
And if you were to calculate how many guys, you can kill a woman is killed with what he preached for nutrition. I mean, he makes them look like a kindergarten bully,
right? Right. So, but the advantage, I mean, is that now we have access to a lot of
information. The problem it's confusing for most people, but for the next few decades, I want to educate as many people as possible. And thank you for having me on your
show, my pleasure Charles, and I'll put the
links for that on at high intensity High.
Dot-com for / Mass. So if people are interested in
that, if you like this video please give it a thumbs up and subscribe to the channel and all the links and show notes will be in the description below. So Charles really appreciate someone.
