Barbell Shrugged - [Listener QA] Alcohol and Brain Size, Increasing Protein and Micronutrient Absorption, and Blood Flow Restriction for Hypertrophy w/ Anders Varner, Doug Larson, Travis Mash and Dan Garner Barbell Shrugged #660

Episode Date: September 21, 2022

In today’s episode of Barbell Shrugged you will learn: How alcohol affects brain size and the latest research  Cognitive changes caused by alcohol volume and frequency Guidelines for improving micronutrient absorption. How to improve protein digestion and absorption How to use blood flow restriction to improve hypertrophy When is the best time to incorporate blood flow restriction Potential issues to BFR and why you need specialized equipment   To learn more, please go to https://rapidhealthreport.com Connect with our guests: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram Dan Garner on Instagram ————————————————  Please Support Our Sponsors Eight Sleep - Save $150 on the Pod Pro and Pod Pro Cover

Shrug family, this week on Barbell Shrug, the monthly Q&A. That's right, we're hanging out and talking about the questions that you have been sending us through Instagram or on the phone. For all the people that have been signing up over at rapidhealthreport.com. In this month's Q&A, we're going to be talking about alcohol and brain size. This was a big one because I posted a study that Dan shared on Instagram. And looks like a lot of people got triggered. They like their booze. We're going to break it down.

Alcohol and brain size strategies to increase micronutrient and protein absorption and digestion as well as blood flow restriction and its benefits for hypertrophy and how you can put them into your training program very carefully, of course. And friends, make sure you head over to rapidhealthreport.com. If you've been enjoying the show, been enjoying, listen to Dan break down all the biochemistry on how to make you healthier and how we can start running labs to understand and optimize your health and performance goals, make sure you get over to rapidhealthreport.com. Once you get in there, you will be able to see the exact method in which Dan was able to reduce my coffee intake by two thirds, fixing all of my

cortisol levels, making my sleep better. And then of course I have to go in there and actually show the entire world that I had low testosterone. And that's cool because I don't really care because so many people do. But how were we able to fix that problem? And the exact nutrition and supplementation that he was able to put together to go and fix all of these issues inside three months, which is really, really cool. And on top of that, once you actually get in, set up a call, hang out with me and we get you rolling. Dan will be doing your nutrition and supplementation. Dr. Andy Galpin will be writing all your training and lifestyle optimization protocols.

And then Doug and I will be putting the execution plan together to make sure that you wake up every morning feeling like you dominate the world. It's over at rapidehealthreport.com. Friends, let's get into the show. Welcome to Barbell Shrugged. I'm Anders Varner, Doug Larson, Travis Mash, Dan Garner. Today, we got a fun Q&A. We're going to get into some Olympic lifting stuff with Travis Mash. He's got a seminar coming up that we want everybody to know about out in California. So we're going to pick his brain on Olympic lifting and some blood flow restriction as far as it comes to hypertrophy. And it looked like you had Ryan the other day on a belt squat that I'd love to dig into. And then Dan, alcohol and brain size.

I had so many angry people mad at me. They were mad that I was challenging them on their nightly glass of wine and how small their brain is getting because you posted that study. I had like legit people reaching out mad at me for like taunting them about their red wine at night. One of them being my sister. She probably doesn't listen, but she was mad at me for like taunting them about their red wine at night. One of them being my sister, she probably doesn't listen, but she was mad at me. Um, and then, uh, increasing micronutrient and protein absorption during the digestion process all on today's barbell shrug. Uh, Dan, I want to kick you cause that, that um study that you posted um really was it triggered a lot of people one people are very connected to their glass of wine at night or whatever their like crutch is

towards alcohol their beliefs on alcohol um and all i said was go ahead and have your wine that's fine just know that your brain's getting smaller. Can you one go through whatever that study was? And then I have some follow up questions on like what what that may have been? Is it like a dehydration thing? Like why? What what is causing brain shrinkage when it comes to actual just drinking alcohol sure so first of all it's it's not surprising that people can reach out and be upset when you point out something wrong with substance abuse like like hang on a second the best the best saying that came out of that huberman podcast he just put out a monster podcast on alcohol and there was a quote that i think he

put on either twitter or instagram that was like the most it was like the it was like a slap in the face of the whole world it's like alcohol is the only drug that if you don't do it people think you're weird yeah it's like imagine if like cocaine was like that like you don't do cocaine at night like no i don't but if you if you decline the glass of wine all of a sudden you're like the least fun person that's ever existed yeah it's uh it's definitely something where people are gonna lash out for sure and i think it's funny that people lashed out at you because they lashed out at you for sharing my post of a study i didn't do right this is a hard science like there's a paper about it yeah people peer reviewed it it made it to publication now

you're mad at me i don't know what to tell you like have your glass of wine i don't care it's your brain yeah yeah like i wrote yeah and like there's an element uh as well of um people say well well that guy has a glass of wine every night and he's very intelligent well this person has two drinks every single night and they're super successful it doesn't mean they couldn't have been more like i i always hate that argument if someone or if an athlete's doing a dumb training program like well look how far they got that it doesn't mean they could have accomplished more and done it better and been more resilient to injury and a cop like there, there is an absolutely a difference between good and optimal. And if somebody is, you know, suggesting, yeah,

yeah, two drinks a night, that's a good thing. It's like, Hey, hold on. Like, what are we actually talking about? Even on a common sense level, of course, something that reduces reaction time, slurs speech. Like, of course, this is going to impact the brain and in unfavorable ways. And that that research actually pointed out brain shrinkage takes place in different sections of the brain. Actual neuronal damage takes place. So, yes, there is dehydration of the brain, but actual neuronal damage takes place. So yes, there is dehydration of the brain, but actual neuronal damage takes place as well. And, you know, moderate, lower use such as say one to two drinks

per day. This is something that is repairable with reducing alcohol intake or eliminating alcohol intake. But with chronic abuse, there's some changes that as far as the literature is concerned, they're going to stick around forever. If somebody has been a very hard alcoholic for an extended period of time, that your brain can change for the rest of your life. And basically, this study was done by the UK Biobank. And they pooled 1000s and 1000s of 1000s of people and had brain imaging, and then created correlations as to what was going on per drink units. So like, that's another question I was getting. It's like, well, is this vodka? Is this

red wine? And first of all, I was like, you know, the cool thing about studies is you can go read them. But second of all, it was drink units. So this was alcohol. It was not wine, vodka. It was any of them. So it was it was in terms of drink units and the brain shrinkage actually begins as low as one to two drinks per day but predictably at least in my opinion that increases in severity with more drinks per day there is more shrinkage there is more neuronal damage and that all takes place. And I really would you already mentioned it, I really would recommend going to listen to the human podcast, because he did about an hour on the actual biochemistry of alcohol and how that interacts with the neurotransmitters and the brain.

And it's a great hour to listen to. If if a study like that irritated you, then you're probably the perfect person to go listen to that podcast. Yeah. I have like a working theory slash analogy. Anytime somebody asks me about alcohol, I go, look, like anytime we all get together, it is the most unhealthy I am at any point in time. Because we all like to have a drink. We all like to smoke a little weed. We like to, we like to just be amongst each other and hang out and like be bros because

we don't see each other that much. But when I'm home, alcohol is like, there is not a cold beer in this house, which makes me feel like a total loser when people come over and ask for a beer. And I'm like, uh, like I, when I stopped drinking, not like I'm never having a drink ever again, but when alcohol stopped being like the cold Turkey moment in my life of like, I just don't have a relationship with you at all anymore. We are, I'm never going to a bar. I'm never going to like need a drink. I'm just done with this. Uh, if you've ever had a moment like that from that day forward, everything in your life will improve. And the analogy that

always comes to mind for me is like, how many times do you have to tap the nail before you sink it? At some point you can tap it three times a night, and it might not look like it's going anywhere. But one day, you're going to fucking nail it, and it's game over. And that stacks on top of each other because your liver has to clear that alcohol every single night. And how long before it just says, screw you? And I had never even thought about the brain size piece of it or how much it would trigger people. But how, how many times do you have to tap the nail before one day you just hit it hard enough that it just, it goes all the way in and it's game over. Like alcohol is a nasty substance.

And I can't think of a single friend that I've had in my life that I used to party hard with when we were in college or after college, when they actually gave us money to go party with, which is crazy. They should never give 25 year olds money. Um, like I don't know a single person that has had any level of success in their life that has continued that, that lifestyle and been able to run a business. Are there people that do it? Of course there are, but I don't know many that are able to run a business. Are there people that do it? Of course there are. But I don't know many that are able to wake up feeling the way that you feel

after even just having two drinks in a night, having the brain fog that goes along with it. There is, I feel like it's a subject that I'm like so incredibly passionate about because at one point in my life, me and alcohol did not get along very well. Like maybe we got along too well, but in the end,

you're not getting along with that substance. And stopping it is quite possibly the most important thing you can do to just being able to function on a daily basis and think at a high level over a long period of time. Because if you can't, you're going to break. You can't wake up with a hangover and go run a business. You can't wake up with a hangover and try and do good work. You

can't wake up with a hangover and be a good parent. As soon as I have like two drinks and I'm around my kids, I'm like, yo, we should throw on some TV because I cannot function right now. Yeah. Yeah. Yeah. You just immediately turn into a bag of crap because you're just looking for the easy way out because you're functioning at like 40%. Yeah. Like, uh, I've got no, I've got no real hard stance on alcohol. Like you guys, we we've hung out together. You guys have seen me drink wine. You guys have seen me have cocktails. Um, that's all taken place because, uh, I think, uh, moderation is not a bad thing. Um, but it's, it's absolutely true. Like my home environment's the same thing. Like there's no way I could have

run a marathon and then less than 90 days later, bench 405. If I was drinking all the time and partying, that just would have absolutely been impossible. I'm always dialed in. But when we get together, it's fun to just have a few social drinks. And in that scenario, I think in that specific context, it can actually be somewhat of a beneficial thing, obviously, provided you don't get blackout or do anything stupid. But I think in that kind of moderation context, you do avoid a lot of the things that are known. So like when I post a study like that, I'm not posting my stance on it. I'm saying here's the data, you do what you want to do with it. Yeah, it's like when you look at alcohol, you do see reductions in testosterone. You do see increases in estrogen.

You do see massive variations in cortisol. You see that it's catabolic to muscle tissue. You see that it's one of the number one contributors to reduced REM sleep and killing deep sleep. It's a problem for substance abuse. And now we're unlocking new research regarding neuronal damage and brain literal, physical brain shrinkage. So I've got no hard stance on it. I honestly don't. I do enjoy a glass of wine. I honestly do. But to ignore data or to deny data to protect substance abuse is something that's a little wild. What are some of the comments, Anders?

Like, what are people saying? I mean, it just offends people because they they they it's hard to say the number of people, but I have very little social media activity these days. So when my DMs explode because I share a study that dan puts up like we've we've hit something we hit we hit a we hit a uh a nerve with a lot of people and i did your i would imagine your dms looked similar to mine as yours is very specific to you were the you were the person that posted it um but a lot of it really is just like not believing. And I go and all I can write back is like, you don't have to believe me.

Like it's a it's a peer reviewed research paper. Like, what do you want me to do? I didn't write it. I contact the scientists. Yeah. Like call them and tell them that you think it's OK because you had a hard day to have two drinks at night. Like you do your thing. I'm just sharing the information.

I don't know what to say. Don't kill the messenger. Come on. My whole real stance on most of it is like, do what you want to do. I don't care. Let's not act like this is really good for heart health.

Let's not act like dark chocolate because it's 98% cacao and tastes like crack is really good for heart health. Yeah. Like, let's not act like dark chocolate because it's 98% cacao and tastes like crack. It's really good for you. Like, sure, have a piece of chocolate, whatever. Have a glass of red wine. Enjoy your family.

But don't pretend it's something that it's not. Let's not act like we're doing something noble for ourselves by polishing a bottle of wine off with your wife at night. You're not doing anything good. You're enjoying your night. You're relieving some stress awesome but you're not it's not like you're helping yourself no you're trying to start tomorrow at like a minus two instead of even yeah have your vices but just call them what they are that's all right yeah like yeah there's i have plenty of vices but i'm not

gonna pretend that they're good for me. I'm just good with, I'm just okay with it. You know, like, yeah. Yeah. So reducing brain volume, reducing brain volume,

very obviously sounds like a negative thing. Of course. Do you know what the research actually says about brain volume and cognitive performance? You know, it almost sounds like a silly question. Like obviously it's your performance is going to go down, but like,

what does the research actually say on that? Do you have any actual numbers you can throw at us in any way? Not actual numbers, but correlations. Reduced brain volume is absolutely correlated with reduced cognitive performance and IQ scores. I want to invite you to come over to rapidhealthreport.com. When you get to rapidhealthreport.com, you will see an area for you to opt in in which you can see Dan Garner read through my lab work. Now, you know that we've been working at Rapid Health Optimization on programs for optimizing health. Now, what does that actually mean?

It means in three parts, we're going to be doing a ton of deep dive into your labs. That means the inside out approach. So we're not going to be guessing your macros. We're not going to be guessing the total calories that you need. We're actually going to be doing all the work to uncover everything that you have going on inside you. Nutrition, supplementation, sleep.

And then we're going to go through and analyze your lifestyle. Dr. Andy Galpin is going to build out a lifestyle protocol based on the severity of your concerns. And then we're going to also build out all the programs that go into that based on the most severe things first. This truly is a world-class program. And we invite you to see step one of this process by going over to rapidhealthreport.com. You can see Dan reading my labs, the nutrition and supplementation that he has recommended that has radically shifted the way that I sleep, the energy that I have during the day, my total testosterone level, and my ability to trust and have confidence in my health going forward. I really, really hope that you're able to go over to rapidhealthreport.com, watch the video of my labs, and see what is possible. And if it is something that you are interested in, please schedule a call with me on that page.

Once again, it's rapidealthreport.com, and let's get back to the show. There you go. Drinking makes you dumb. So it is bad. Logically, this is why I really couldn't believe so many people like dm'd me about it's like i i just wanted to be like logically think about this how many times have you gotten drunk and made great decisions never how many times have you had how many times have you even had two drinks and it didn't like socially lubricate things a little bit just enough to turn the volume up a little bit

on whatever you were doing. Maybe you're somebody that's really good at creating excitement. Well, what happens when you pour 24 ounces of an IPA down your throat? A lot more opportunity presents itself to do whatever feels great. Things get real fun. of opportunity, all of a sudden you turn into a little kid and you're able to have these fewer inhibitions on what is possible, whether it's a drink, two drinks, just to get more laughs at dinner when you're with people. That's what it's there for. But let's not kid ourselves that we're doing something positive.

Like every time I hear a glass of red wine is good for heart health. Like, well, uh, did we, did we really think through this the whole way? Did we really like dig into all of the things that alcohol does or just this one tiny thing where it thinned your blood a little bit. So all of a sudden, like heart health seemed easier. Like you can just take the aspirin in the morning, take a baby aspirin, baby, take a baby aspirin in the morning and you probably get the same thing, but you like getting drunk. So stop acting like you're doing something good. You just like booze. Yeah. Yeah. The primary reason why I, you know, stayed away from daily alcohol use wasn't even all that stuff. It was because it's not helping me get jacked. That was really the biggest reason.

The testosterone thing alone is enough for me, let alone the disruption of sleep and all the other stuff. So really, for me, it just came down to simple, hey, this is not only not helping me get jacked, it's kind of actively working against my efforts towards getting jacked. So that was, I mean, just out of vanity, that was like my main reason of not using it. But then over time, there's something about the neutrality of of keeping away from it that makes when you do have it that much more enjoyable. So like, you know, you have, you know, two, three, four drinks a night, or if you're getting hammered every weekend or any of that stuff, you know, like we're meeting up in uh in a few weeks uh and we're gonna have a few drinks and those drinks like i'll enjoy those so much more because i don't have them freaking every day but you actually get you get like a better feeling out of it with moderation so like the the moderation thing that word sounds wildly boring but like it's what actually makes the hires high then the highs higher than they otherwise would have been because of the time away from it so that's kind of like the my been my observation

i really only take it because it doesn't help me get jacked but um it also just helps those experiences become more elevated for me yeah you know as an athlete i never had alcohol and like if my athletes you know they all come to me they they're like, I want to go to the Olympics. That's just like what they say at first. But if they're drinking, I remind them of what they told me. I'm like, so this tells me it's not true what you said. You know, like you can't want to do this incredible thing, but yet be doing something on a daily basis that is known to like inhibit you from getting there.

So how many athletes have come to you when they were 14 years old saying they wanted to go to the Olympics and you see the ones that show up at the gym early and do the work and live the life they're supposed to. And then you have the other ones that like to party on the weekends. It doesn't have to be like Tuesday night, but they party on the weekends. It takes until Tuesday or Wednesday to have a good training session. Yes.

I used to have three amazing boys that would smoke marijuana on the daily. And they were all incredible. But I knew it was like you three until things change are just clowning yourselves. It's impossible. I mean, six total people people three men and three women from america will get to go to the next olympics i mean so like and there's thousands out there buying for this one thing so like the minute you do that one thing that that inhibits that potential like you're not serious because you're probably going to be the one that doesn't make

i know all all and there was eight last time. I know all eight. And I can promise none of the eight does any of that ever. Yeah. There you go. And if you found out about them doing it in college, which I'm sure they do here and there, but you can immediately, I would imagine, tell.

You go, oh, tied one on this weekend. Good work, bud. Now it's going to be until Wednesday until we can get this thing back in order and you just missed two days of training i rarely yell like in practice i like to pride myself as a positive coach but there was a saturday where people came in and i could tell everybody had been drinking and i've never yelled at my athletes like i did that morning because like we were in the thick of it like the um I think the national there was a big competition like just a few weeks away and like I blew them up and like nobody said a thing because they could tell I would have killed them probably

I think I was so mad I was so mad I was willing to do something that would get me fired I was that mad and so nobody said a thing the entire time, but it only happened once. And so I reserve those moments for a big impression. Yeah. It also goes back to the statement too. Yeah, go ahead. I was going to say, not specifically related to alcohol,

like a reduction in brain volume is a natural consequence of aging and alcohol can accelerate that it sounds like are there on the other side of that are there nutritional and or lifestyle factors that specifically can reduce the reduction in brain volume so you're maintaining brain volume for longer periods of time as you as you age to maintain cognitive performance, you know, into your 56, 70s and beyond? Man. Yeah.

Yeah. Like, yeah. Like, so much like, you know, what are you going to utilize to repair muscle tissue? Muscle tissue is made of protein. It's great to have a source of protein in order to create protein synthesis and prevent protein breakdown. Our brain is actually 60% fats and 50% of that 60% are omega-3s. So our brain is largely made up of healthy fats, which is why there's so much good data

on fatty fish consumption and brain health. Fatty fish, like for example, salmon, not only are providing a ton of healthy fats of which our brain is literally made of, it its supply and demand chain, but then is also providing a huge dose of omega threes on top of that, which makes up a huge portion of brain function. So protecting brain health via fatty fish consumption, healthy fat consumption, omega three consumption, accelerating detoxification capacities of the liver, stress which alcohol creates which can literally again shrink the hippocampus stress can shrink the hippocampus there's so many things that um that we can do to help preserve brain mass and brain health as we age but none of them

involve substance use too bad that'd be awesome there's a really good drug that helps your brain size. That would be awesome. The opposite of alcohol? If you could just do a great drug but not have any side effects, that would be great. Adderall is like the opposite of alcohol for your brain.

That is not scientifically proven. Please do not put that anywhere. That's not scientifically proven, Anders? I made that up andrew said do this drug that makes you go faster um mash yes blood flow restriction yeah what did you uh how do you use it why did you have ryan grimsland doing it the other day um Let's talk about some hypertrophy. Well, you know, we're in the phase. There's less than two years now to the Olympics. And so, like, you know, I'm still trying to get quality hypertrophy. He has a few more pounds he can gain, not many.

I don't know about pounds. He looks like a man these days, by the way, dude. Did anyone see him jerk P10? He almost clean and jerked 484 yesterday. It was 462. He did do, right? I did see that. I was like, oh, my God.

I've never seen anything like it, boys. He smashed it and just held it. I think most people would agree he's officially now into a realm all by himself in America. I don't think any athlete in america can say they're even near his level and i mean i'm sure people are gonna disagree but um they're wrong so like he's something different and like but you know i just think that um the blood flow restriction is to be able to you know continue hypertrophy without like so much you know damage and recovery time so like uh we're only going to

have him squat once or twice a week but we'll do the blood flow restriction training maybe one other one or two other times to continue you know this strengthening his glutes and i mean i'm sorry his quad yeah you know knees and hips and so without the damage that comes from heavy heavy squatting and like we're going to use now we're going to switch to doing it the blood flow restriction with the um the flywheel the kratos flywheel because like then he can continue to go like at whatever pace he can go so you can really push the emblem how far you can take it and with you know with the blood flow restriction you get so many benefits that come with that you know when you get the occlusion of the of the blood flow

like they're going to fatigue much faster with a much smaller load so i don't have to which is why they don't take so long to recover there's no muscle damage when you're talking about 30 percent of somebody's when are in you know there's little recovery time so and there's even studies that you're going to get like the increased like um vascular vascularity so like there's going to be the um pillory density yeah exactly so thank you so so those are some of the benefits and like we have those those cuffs, they're really working. So they make it really simple. You know, you can be, yeah.

I was going to say, it's not the safest thing in the world for people to just go try and cut off blood flow to where did you get those, um, cuffs at and like, how, how do people start to learn on their own when it comes to that? Cause it can be very dangerous. You can go to vaultvald and that's that's where we got these and um they're really reasonable as far as price and they you know they hook right to your app on your phone and and so you can make sure that you're getting the right amount of pressure like definitely definitely please god no one go out there and use one of

those like flossing bands to do blood flow restriction because you can like you can sever when you know an artery so you got to be careful you can't just like do whatever you want i get all the time people try it someday some person the other day was um they saw us doing the flywheel and they're like hey what if i just use bands i'm like it has nothing to do with flywheel training but there's no easy way around it you're not you're not using a tourniquet you're not you're not trying to just cut off everything you're trying to just apply some pressure yeah you just want to yeah yeah to my understanding it's um you want to actually allow arterial blood flow to take place but not venus so that it could the blood can go into the muscle but it cannot leave the muscle and then you go in as quickly it won't be as much though you still

want a limited supply because like you know without the without that much oxygen like the type two fibers are more apt to be prevalent versus like the slow twitch fibers which survive much or which are activated much more when it comes to oxygen. So like, um, yes, but you don't want to cut it off for sure. Right. Yeah. That's a, that's a, something I've been reading in the past in research as well, is that when you create that hypoxic environment due to the reduced arterial blood flow, not only are you creating a ton more metabolic stress there, cause the blood can't leave, but, um But the reduced amount of oxygen increases type two fiber recruitment, right? They can perform still

in that environment. So in terms of time under tension, per set, you can actually get more type two time under tension with less weight. So it's not as bad in your joints. It's not as bad on a lot of the and hey, you can even use this as a tool. Like I've actually used it in hotels before. Cause like, I'll bring it. It's like, Hey, I know that they're going to have dumbbells for people who don't train. Right. So I'm going to actually want to do some occlusion work here. So these dumbbells actually feel like something.

And if you're doing like training with, you know, with, with weightlifting or okay. Even for you, football strength coaches out there, like when you have an athlete where their main sport is something else, you know, know like so when we do really squatting or pulling that strength conditioning for the sport of weightlifting and so like if you can do that without creating damage or recovery time that will take away from snatching and cleaning jerking man by all by all means do it and so like um but if you only do that like you'll get hypergivy but you know you probably won't have the ability to create a lot of force but if you're only if you're still doing squatting once really really good and heavy then all this adds up to be something really good

so you get the um volume you need without beating you up what do you think about if you think about what good if you think about what good technique is it really is just trying to get maximum muscular stress while with minimum joint stress and this is just like one more one more means to that end right so next week we're going to add we're going to do um we're going to the gym aware because you know gym where it comes with a little belt that you can like hook the hook the um lpt to and so then we'll be able to measure the flywheel with the blood flow restriction and see improvements so the only thing about just flywheeling like it's really hard to like measure which drives someone like me crazy who measures everything but now by adding gym aware i'll be able to measure is the you know is he creating more you know or less um velocity when it comes to the amount that we're adding to the

amount of inertia we add to the flywheel to doug's point on technique and minimizing joint stress it sounds like occlusion training could then be a viable strategy for the maintenance of hypertrophy during rehab and during injury and possibly an acceleration of repair from an injury due to a stimulus of growth like have you ever used it in rehab have we yeah of course yeah a ton we used no we've used the flywheel and we've used blood flow restriction during rehab so we can get get them back as quickly as possible as you as you know you work with i mean the same we share dan you know ryan is someone we share is like like um the longer they're out the more time their their competition is catching up so yeah yeah sure um are you changing the position of where you're applying the restriction

like per quad like does it does it make a difference on um like getting getting the result or getting the stimulus that you're looking for where you actually apply it well yeah you want it to be in between you know the muscle that you're trying to affect and you know the heart so like where the blood's being pumped from so if you're doing the quad you don't want it to be on the knee you know so like god it'll get you know it'll get filled with blood and so you want it to be above above the you know right at the hip area and so just and you don't want to be anywhere where you could you know where there are areas of the body that are slightly dangerous which i'm sure dan could tell you um more than me and then the size like if you want to if you want now i don't even know if i want to tell you that it just needs to be the the cuff that you're using

needs to cover a big surface area if it's thin that's where you run into danger so yeah um when you're uh putting uh ryan's training together are you looking for like specific reps or is this go to some sort of rpe rir like how do you i would imagine just a a straight do eight reps doesn't actually get you to the stimulus before when you're when you're doing something like this you're looking to go to near or you're, when you're doing something like this, you're looking to go to near or to failure, but what we're doing, we do like, you know, you know, 15 reps roughly. We only take 30 to 60 seconds rest. Then we do it again for four,

normally four sets is where we're at right now with the pro call, but just like anything else you got to, you know, you gotta, you got to periodize that. And, you know, you got to go more and more and more, but like, not so much, just a little bit small, a small 5% increase is all you need to continue stimulation. That's what I was going to say. My next question of how do you progress it over a period of time? Because this isn't something that you just want to like, go, go all out and tighten it up as tight as you can and see how many reps you can get. It's a little bit more delicate of a situation than that.

Right. That's why I wanted to hook the Demo Air with the flywheel because I wanted to make sure that – because you can – with the flywheel, it's weird because the harder you push, the more on the concentric, the eccentric is overloaded and so you maintain that isokinetic contraction or stimulus in there so like you got to make sure that he's either we're either adding you know to the inertia which is those little plates that you can add to it

or we're going to push that same load but faster and so i need to make sure that that's continuing or longer you could go but the key is like are you getting it to near failure but if you do 12 to 15 reps with 30 seconds rest for four sets it doesn't take much the key is just like continuing that stimulus got it so yeah everyone did it like this we just started a couple weeks ago, and then Ryan's been doing it for a while now. But now we're like, he's kind of the guinea pig, and then if everything goes well, everybody else on the team is like, okay, they kind of do whatever he does, which is so not.

Have you posted any videos on YouTube or anything with it? Not on YouTube yet, but we posted some you know videos of it on on the on my um instagram feed but um but next week we're gonna make it we're gonna document the um doing it with the flywheel and the gym wear and like how to how to measure it to make you know more concrete protocol for everyone to follow if they choose to, you know, but a lot of people, you know, you know, if it's new, all these old coaches, it's so easy to be good in weightlifting because like, you know, people just don't want to believe that there's new, there's new things or that there's, or that we're using these signs.

They're like, ah, you just need to snatch, clean, jerk, and squat. I'm like, all right, man, I'll keep winning. I don't care't care like i haven't i don't care at all yeah it's so easy it's like don't worry about the three national championships i've been my first three years of coaching or the 30 athletes i've sent the team you're saying like you know i don't care there's so much truth to that man that's like that's me in the fight world in terms of weight cuts like they're like the way a lot of fighters do weight cuts is so dumb and like they're like nah this is the way we've always done it i'm like okay well then my fighters will keep knocking you out yeah i know like they act like when they do that that it bothers me like i enjoy you not doing it don't do it i love winning like yeah

i'm just trying to help you but but damn it. I'll keep winning. Yeah. Is there something special to the flywheel specifically that you like when using the blood flow restriction? Or do you just like lighter front squats do the same thing? Or do you like the eccentric piece of the flywheel for what you're trying to get out of it. The reason I like the flywheel is because like, um, you know, as they adapt to the stimulus, they can push harder and harder. So there's no end to it, you know, but if I use a set weight, say if I, you know, what I consider to be 30% on a goblet squat, which is, you know, good luck calculating that. But, you know, um, if when I adapt and get better at it and I use 30% next week,

it's, you know, the body will start adapting. So you've got to be an increased stimulus, but with the flywheel, there's no end to it. The minute I am like getting stronger and my, you know, my muscles are adapting, I push harder and therefore I'm going to still go to failure. So that's why I like it and i can push even further the flywheel you can literally push as hard as you want because you know it'll just you can go start going real slow because you can barely move and the fly will keep going so it's endless you're fatiguing me dan garner digestion oh go ahead doug do you have a question? No, I was just, there was a pause. So I was going to actually bring up what we were discussing before the podcast started about,

we're talking about hypertrophy and sets to failure being, I guess there's some debate about whether hypertrophy is really, I don't know about possible, but how much more hypertrophy is optimized with sets to failure versus sets not to failure? Well, Chris Beardsley, he was the one I was listening to him this morning on my walk. And he was talking about he only, when it comes to hypertrophy, he only tracks the volume of the sets that lead to failure or near failure. I assume it has to be surely he doesn't go to failure all the time but like i'm assuming because he was talking about like you know moderate you know weight being something you can do six to nine reps and really the only reps of that set that count are the last five so he says the true the truest set that leads are the last five. So he says the true, the truest set that leads to the most,

the maximal amount of hypertrophy would be a true five RN. So it's like five reps that lead to failure is maximizing hypertrophy. So like he only counts the sets and reps, you know, and he was talking about the reason why maybe a three RM is not good good is because you're missing two reps you could be benefiting from hypertrophy so you have to do way more sets to equal like you know three by five you'd have to do five by three of that heavyweight um so anyway let me you know which is makes total sense when you come to blood flow restriction because you can fatigue, which is everything he's saying, under a much lighter load. And he was also quick to say that, as we all know now,

I think we've even talked about on this show, that now lighter weights, something you can do 15 to 20 to even 30 times creates the same amount of hypertrophy as like doing a 5rm but when you're doing a set like that it's only the last five reps that counts towards um your your your that that hypertrophy growth so it takes a whole lot more volume when you're doing that by loads yeah yeah so like it's it's been my understanding that um it's a term known as effective reps and that there's a big difference between stimulating hypertrophy and maximizing hypertrophy those are like that that's a continuum all by itself and that um if you have a 10 RM, it's likely your effective reps will begin around rep

six, six, seven, eight, nine, 10 is when you're actually beginning to create fatigue, create localized damage, create a stimulus. And then eventually that stimulus becomes a maximum stimulus once failure is achieved. But effective reps live within five RMs, 10 RMs, 15 RMs, 20 RMs. It's just if you do a 20 rm your effective reps probably aren't going to start until about 15 so the first 15 is kind of just you clocking in and clocking out doing your thing and fatigue yeah progressively increasing fiber recruitment until you're at a point where it is reaching an effective rep volume so the the reason or perhaps why someone would only ever track sets to failure, I think that a lot of people, there's another term known as reps in reserve,

to where if you leave two reps in reserve, you will stimulate hypertrophy to an extremely large degree, but not have the same injury risk, nor fatigue accumulation as going to failure. Meaning you can do it more often. Yeah. Exactly. So two reps in reserve increases your total training volume, reduces your risk for injury and reduces your overall fatigue accumulation. That's a great, that sounds awesome on paper.

The problem, and I know, Travis, I know that that you know this too is so many people don't know what they're capable of so they think i've only got two reps left in the tank and they might have six like so i can i can kind of understand a coach like i'm only going to track the ones that go to failure because people have no idea what they're actually capable of totally i think that if you really want to do it scientifically you would have to use like velocity because, and he, and he mentioned that he talks about the force velocity curve. And he said that, he's talking about motor unit recruitment, you know, which is the alpha motor neuron and all the muscle fibers that it innervates. And so he said that, you know, when you're, you know, the max velocity, you, you pushing as fast as you can

recruits the same amount of motor units. However, when you're in that power phase, let's say like a power clean, you're pulling it as hard as you can. But because it's so high on the

velocity side of things, even though you're recruiting that, it doesn't stimulate growth. Only when you get to the velocity side of things, even though you're recruiting that, you know, it doesn't stimulate growth. Only when you get to the force side of things do you stimulate growth. So you have to go as heavy as you can and push it as hard as you can. So it's like you still want the five, the motor unit recruitment.

However, until it slows down, you know, there's not a whole lot of hypertrophy when it comes to you know csa and all that so um it was interesting and you know i totally i totally get it and i think that's why you know the um you know like a flywheel i still like i still like the flywheel because uh you know you can push it as hard as you can and the harder you push it you know the more of the eccentric load you get which also leads to not only hypertrophy and not only like type 2 fiber growth but it leads to increased inelasticity which is for a weightlifter or for an athlete is even more superior because the more

the more elastic i am means the more that means the more power I can create, especially means the more velocity I create. My foot strikes the ground or I go to do a jump. So it gets both, if that makes sense. Yeah, 100%. And that effective reps way of thinking, it's born a lot of training methodologies. Like cluster training, like rest pause training, like certain drop sets, like mile reps. I mean, mile reps, like for example, utilizing something like a mile rep, you would go all the way up to 15 and achieve failure. And now you're at that point where you've slowly progressively increased fiber recruitment

until you've hit failure, drop it, take a few deep breaths, and then do more reps again, drop it, take a few deep breaths, do more reps more reps again, drop it, take a few deep breaths, do more reps again, because that actually keeps you in the effective rep zone. You've done the 15 reps to get you into the effective zone. And now you're staying in that zone by taking only a few quick breaths, and then picking the thing back up. So like cluster training kind of keeps you in this type of zone for type two work, because you're using a heavier load for more reps than you otherwise would have got with that quick break. Rest, pause and mile rep, very similar strategies and full programs have come out of that, like dog crap training. Have you guys ever heard of dog crap training from back in the day?

Oh, no way. Doug, have you? I have. I don't know all the details of it. I remember the name. It's an easy to remember name. It's a brilliant marketing. Yeah.

Dante Trudell. Yeah. He's forward thinking a lot of things and on the underground too. He's a real smart guy. Dog cop training. Rest pause work was a, was a foundation of his program design. And it was before we had a lot of this data on effective reps. Yeah.

We, you know what, that's what I was going to say too. When you're using velocity, instead of using like RPE and RIR, even though I like Mike to share, like he's been on my podcast maybe three times. He's a brilliant dude. But I hate the subjectivity to that. Like, you know, because I know I would fail miserably at that. I would be that same power lifter. Go look. all you have to

do is go to instagram and go to you know look for the hashtag powerlifting and watch those dudes be like rpe7 i'm like bullshit man that was 10.5 like you almost missed that rep and you're calling it seven so it's like young boys especially like they're they're you know we're all silly so like i like to use velocity because i can make sure that i'm getting to that point of fatigue because you go and you can measure you can be like all right we're at 20 but then there's also some you know studies out there that says once i start getting to 30 40 50 and like what bodybuilders might even hit 60 velocity loss you got to be careful because you're going to get a lot of, you know, fast, I mean, slow twitch fiber recruitment, which isn't necessarily a bad thing unless you're in a weight class sport, which is what I coach.

And so now you're adding, you know, weight that maybe might not be as functional as you might believe. So you got to be careful that hypertrophy is not all created equal, at least from the latest studies. For sure. And like RPE and RIR, i'm with you on that subjectivity thing because imagine if you're doing a set of deadlifts and then it feels pretty heavy and then a 10 out of 10 girl walks by like you you're literally instantly stronger you will you will

all of you on this have had that experience take place before. Your RPE suddenly goes down. You realize what you're actually capable of. So that element of subjectivity is too much for me. I don't like it. More than even the girl walking by is just like some other dude that thinks he's in shape. And I have like nine reps left in me. It doesn't matter. You're going to try and play king of the jungle in this gym?

No chance. It's not going to work. I agree with you, but I'm probably going to look like the hot girl. I feel like me too. Anders, he lost us. That's all right. That's why I like downsets.

My wife just popped her head in the door. I was referring to Emily. That's why Travis works out at home. If I were lifting right now, what she just did, I would definitely set up PR. That's all Travis works out. Oh, if I were lifting right now, what she just did, I would definitely set up PR. That's what I like down sets. So it's like,

if you hit a five rep max, then you can take off 10% or whatever it is and do four more sets of five. And you're, you're getting the volume in, but you're getting it close enough because you have that anchor point on the front end. So Dan, let me ask you this. Like, what about like how often should like not a power lifter and not a bodybuilder, but how often should, you know, like a MMA or football or

soccer player actually go to muscular failure in the gym? Oh, I mean, in the off season, I think that they can run that. You know, it's been my experience. Like I always like to think of the off season as physical development and the end season as physical expression. So what I'll do in the off season is I'll allow them to achieve failure four times a week. If you're properly utilizing deloads, their their nutrition is dialed in. I don't actually see it's been my experience that that hasn't been a problem. If you have logical periodization, that four times per week of solid training is not going to put you in the gutter. But the end season is different. It's no

longer about physical developments about physical expression. I won't do any failure work. So that that's actually when I'll utilize strategies like, say, utilize a type of perceived reps in reserve or from the research based on fitness characteristic decay rates. There's some data on fitness characteristic decay rates on what type of intensity you would need to achieve in order to maintain muscle mass. And it's been demonstrated that provided a muscle group is exposed to 85% of one RM, then that is enough to stimulate and maintain size and strength. So what I'll do is make sure they hit a certain percentage, but we don't actually go to failure

with it. So that stimulation is there to offset decay without increasing fatigue or injury risk during the end season when that's not the point. Same man. Like, you know, you'll see in this crazy, like, but when it comes to a one RM squat, like you probably, I probably, it just, I would, but because the way weightlifting, the way they scheduled the meets, we rarely ever go to a true one RM, but like, cause, but what I'll do is like when we're in season, what I call it, you know, when we were like six weeks out from a meet, you'll see me go to like a one RM, but at 0.4 meters per second, which is still going to be effective, but it's not going to be anywhere near like a failure. And so what I look is like, you know, there's two reasons I do it. It's like I'm measuring taper because he'll do,

Ryan will do a max one on him front squat three to four days prior to big meat. And like, I'm looking to see what happens. If he hits the same or normally about five more kilograms, he's, he's been on average increasing it. You know, when I, when he does that, I know that we've nailed the taper and it's about to be bad for everyone and so um and yeah i'm just you know making sure that that all that squat training it is my one way of measuring at the end of the day what did happen with absolute strength without me you know putting them at danger because point four is probably like around 88 percent

is what it is and so which is what most people go up to anyway. I think too, when you know your body, like the way Ryan knows his body, the way you know Ryan, the way any high performance athlete knows their body, like you don't need to go to failure to recognize progress. If I'm moving 80% better this week than I was last week, technically, and from a speed perspective, I'm making progress without running into the same issues that allow other athletes to completely tank their performance during the end season.

See progress in ways that don't kill you. Right. I think that's why I love velocity. Shout out to Moir, MASH5. Anyway, but like, but, you know, if I take into failure on squat, there's so much now that has to be paid for that. Like now I can't snatch and clean and jerk near the amount.

And that's going to affect him. Like a guy like him, because he has such high output, has such a low body weight, when I do that to him, it's like, you know, it messes him up because we've taken his capabilities past what normal, you know, 165 pound dudes are capable. You know, he's like doing what most people do when they weigh like 250. And so you got to be careful. Actually, Mash, how do you, I don't even know if you do, but do you differentiate that with powerlifters and the Olympic lifters on getting to failure? Because one, they're both to failure because um one they're

both speed and power like they're trying to lift as much weight as possible um but i could see the the power lifting side of things like almost like kind of needing more grinding reps because that's what they're going to be doing when they're at totally a true one rm at a meet it's going to be a long grinding deadlift and a long grinding squat no one's just bouncing out of the hole with 500 pounds or whatever it is your people 750 on their back like you have to train that characteristic yeah i was gonna say you train that characteristic with the velocity side 100 because you know like we have the kid tank that is like he's a monster he's a monster like a weightlifter, nationally ranked.

And I think he's going to be one of the best powerlifters of all time. People are just born to lift the weights. Yeah, and that's coming from somebody who was arguably one of the best powerlifters of all time. This kid squatted 722 raw on a whim at Summer Strong. Dude, his belly is so good. it's like a perfect power belly he's five four and he's that like that so he's like god made tank to lift heavyweight is that his name or his birth name i mean it could be both you know when yeah when i when i recruited him and he told me his name was tank i was like like – Just sign the papers. Let's go.

Well, I wanted to see did you earn that name. I know. I was like, hey, my name's Thor. Is it? So my question is really because back that up. He backs it up. So what I was trying to say, there's a characteristic. Every great powerlifter needs to have the ability to move a 1R him somewhere around, you know, between 0.15 and 0.2 meters per second.

Like if you can't do that, you will not, you haven't maximized your capabilities. So you have to spend time down there till he has the ability to lift a weight that is that slow and he can continue to create force. And so, but tank has that ability um you know like i have that i can you know i can even at my age and very little training i can still go to 0.18 meters per second which is rare that's a rare quality most people once it starts moving that slow they just drop it they can't they don't have the capability so yes you do have to

and you do have to push it with a power lifting it has to have massive amounts absolute strength yes you do with ryan no you don't you know like because um there's no point in having that capability you want to keep him more elastic and less right power winding right right i'm going to spend the majority of my time in the middle of that force velocity curve where it's power you know and he's incredible 41 inch vertical leap like go out power him good luck can he dunk can he dunk how do i say this not like um make himself like i think he could but like that boy is only good at weightlifting when he goes to jump and like with a ball it's like he was not born for that you know like uh keep both your feet on the floor sir it's so funny you are going to

get hurt in midair yeah he does like a like a like a gymnastics or cheerleader you know how they like do a like a jump stop and then jump like it's just it's a funny thing like i never would have guessed he had a 41 in his vertical just if i'd watched him jump i'd be like, it's a funny thing. Like, I never would have guessed he had a 41-inch vertical. If I'd watched him jump, I'd be like, this dude's a clown. He can't jump. But he can absolutely. He's like the biggest. You know, I got two boys on my team who are absolutely incredible

with the verticals. They both, two guys have 41-inch verticals. You know, Ryan and Matt Weidegger, two white boys. It's crazy. Like, you know, who would have thought there would be two white boys with 41-inch boots? In the middle of North Carolina. In the middle in Hickory, North Carolina. Nobody would believe that unless they came there and they'd be like, oh, they do.

It's crazy. It's crazy. Dan, I want to get into one of the things you say on every lab breakdown in those videos is you uh, you're not what you eat. You are what you digest. Um, and a couple of questions that have come up about, uh, micronutrient absorption and protein absorption and, um, what can increase the absorption of, um, micronutrients, protein and carbohydrates in general, fat in general. Um, but. But what are some strategies that people can do to improve digestion of micronutrients, macros, just overall improvement of digestion? I know this is a massively broad subject.

It's like a show. That's a show right there. It's definitely a show, but I'll try and provide some tip of the iceberg points with the with the listeners understanding that there is a full iceberg underneath the water. So let's just start off with micronutrient status. When you it's right, you aren't what you eat. You only are what you digest to actually absorb. So micronutrients, that's it's kind of a moving target with respect to water-soluble vitamins. Fat-soluble vitamins are A, D, E, and K. They are uptake better into the

system when co-consumed with fat that meal, and they will be stored in the fat in your body. So A, D, E, and K are fat-sol soluble. They're better absorbed with fat in the meal, and they're absorbed, they are stored in the actual body fat tissue in the body. If you have too much of those over time, they can become toxic. Vitamin A toxicity is a real thing. K toxicity is a real thing. And that's because your body stores it. Whereas your water soluble nutrients are B vitamins and C vitamins, you don't actually have to have those with meals, you can absorb them by themselves just fine. It's very, very frequent of me to give someone a B complex upon waking, because they don't need to have it with breakfast.

So B B vitamins and C vitamins are water soluble, which makes them a moving target a lot because your body doesn't have a real storage depot for them in physiology. And where it does, it's very minimal. Like for example, the adrenal glands have the highest concentration of vitamin C in the body, but it's still not a very high amount. And it's only of one thing that water soluble tracking is, it's very difficult to do via lab analysis. And all absorption of fat soluble and water soluble vitamins happens in the small intestine. So if there's issues in the small intestine, as far as bile flow, pancreatic enzyme release, brush border enzymes within the small intestine, your three layers of protection, gastrointestinally speaking, being the gut bacteria, the gut mucosa, and the gut lining,

all of these play roles in absorption. So if somebody has say, like systemically, low micronutrient status, despite a multivitamin and decent dietary practice, then I would be looking into what's actually happening in the gut, because you aren't what you eat, you only are what you eat and actually absorb. So that small intestine is very, very big for absorption. And there are many factors that go into small intestinal health. We store A, D, E, and K, but B vitamins and C vitamins are very in and out of the body. So that's one of the reasons why I'm a fan of multivitamins, because your B vitamins and C vitamins are very affected and can change on a daily basis, because we don't have a large storage of them. And that's the reason also why you get, you know, neon Las Vegas colored P sometimes after

your multivitamins, because from a water soluble perspective, your body's like, okay, I'm going to keep what I currently need right now due to the existing demands. And I'm going to expel what I don't. So all of that yellow stuff you see is the water soluble nutrients that your body currently didn't need at the time. And is also the reason why you can have an energy drink with 5000% of your needed B12. And then it's not toxic, because your body's going to take what it needs, and it's going to get rid of what it doesn't. So basically, when it comes to micronutrients, I do recommend having, say, a multivitamin with a meal that contains fat, because of the fat soluble things within that, as well as the minerals within that is going to help uptake

absorption. But the water soluble only like a B complex, it can be had anytime, moving on from micronutrients into protein. In a healthy physiology, you can really eat as much protein as you want. So the old myth of you can only have 30 grams per meal, that's that's complete and utter nonsense, you can have 100 grams in one meal and absorb every single gram of it. A healthy stomach will absolutely do that. And we've seen this in the research that and this is the why that actually began as people completely misinterpreting what health science is. So what happened is there's a study back in the 90s that demonstrated that I believe it was 20 grams of protein stimulated as much muscle protein

synthesis as 40 grams of protein. Okay. And the reason why that happens is stimulus of protein synthesis is different than preventing protein breakdown. So when you only measure stimulus, you can pass a certain threshold is known as the leucine threshold, leucine content per meal. And if you had, for example, three grams of leucine and 20 grams of protein, and then you had 40 grams of protein, but the three grams alone already stimulated protein synthesis enough, which didn't outweigh the protein synthetic response of 40 grams of protein. So people completely misinterpreted this study that only viewed protein synthesis to say, oh, anything more than 20 grams of protein is useless because it stimulated protein synthesis

the same way 40 grams of protein did. But this is completely incorrect. And this was actually completely abolished in 2015. It was Kim et al. And they compared 40 grams of protein to 70 grams of protein, but instead viewed muscular protein balance. So instead of just acute protein synthesis, they're looking at buildup versus breakdown rates system wide. And it was actually found that 70 grams of protein had a greater anabolic response than 40 grams of protein, because it's stimulated the same amount of protein synthesis, but the excess went to fight off catabolism. So there is a huge divide between those two. And that doesn't have to do with

absorption. Like that, that whole, the whole reason that miss started is complete nonsense. Yes, the leucine threshold exists. Yes, stimulating protein can be done at a lower protein intake. But preventing protein breakdown is as equal, if not more important than just stimulating build up, we don't just want to stimulate protein, muscle protein growth, we want to make sure that it doesn't go away as well. And that was Kim et al study in 2015 is a really good nail in the coffin to kind of end that myth, even though I don't know, people still talk about it a bunch. So in a healthy digestive tract, you can absorb as much protein as you put in your freaking mouth. And that's why I think as a species, we're alive today. Do you think cavemen had 20 grams of protein separated evenly throughout the day? You know, do you think my NFL linemen only have 20 grams of protein per meal?

Like, absolutely not. It's not even close. Not unless they're like 200 pound linemen in the NFL. So no chance. Yeah, which ain't happening. So you are evolutionary perspective. It doesn't make sense. Doesn't make sense from a digestive biochemistry perspective either. However, there are certain scenarios to where you can reduce hydrochloric

acid secretion in the stomach. So the stomach is largely responsible for protein breakdown, not absorption. That's going to happen around the small intestine, but the stomach secretes hydrochloric acid and hydrochloric acid activates an enzyme known as pepsinogen. Hydrochloric acid and pepsinogen both go to work to break that protein down into peptides and amino acids so that it can be uptaked by the system. However, that hydrochloric acid is not only breaking the protein down, it's activating the enzymes that help break it down. So if we have a disposition to have low hydrochloric acid secretion, but then a high protein diet, then we are consuming more protein than our hydrochloric acid secretion can properly break down for the small intestine to properly assimilate. So you can run into protein assimilation

issues due to protein breakdown issues. That's bad digestion north, resulting in protein assimilation issues due to protein breakdown issues. That's bad digestion north, resulting in poor assimilation south. And that can, you can have a bacterial infection that can reduce acid secretion in the stomach. Helicobacter pylori has been demonstrated to do this. But also stress by itself reduces acid secretion. Also people on acid reflux drugs reduce acid secretion and therefore protein absorption. So it could be any combination of stress, infectious states, or medications for acid reflux that can result in reducing proteins. So that's kind of like

the short story slash long for a Q and a, but short story on protein and micronutrients. I wish Charles Bullock was still alive. I feel like he would be like, I told you, like he's been, you know, he's been talking about, you know, higher amounts of protein than most people would encourage for years. I mean, in the nineties, when I got to work with him, you know, he was talking about, you know, but like her meal, like, does it matter? Like, I know that, you know, Andy talks about two to four grams per kilogram of body weight and he talks about 0.4 per meal.

Could you do more? Or like, you know, you know, if you, you can, you can absolutely do more. So basically if you're going by industry standard to stimulate muscle protein synthesis is at 0.3 grams per kilo. So it's even less, but to maximize it, it's 0.5 grams per kilo. So if you're looking at protein distribution, I'm more inclined to have 0.3 grams per kilo with each meal and then 0.5 grams per kilo post-workout. I get, yeah, totally makes sense. Yeah. yeah i gotta show you whenever i get to meet up with you guys my running amount of notes i take dude we have to hang out i can't believe we haven't hung out you gotta come hang with us dude come to memphis i was gonna invite him to memphis but he's me in

california for his um stronger stronger experts thing. Well, here's the best way to do it. Mash. This is the best way to do it. Oh, we're throwing a seminar at Lenore Ryan. Let's go. Yeah. I mean, let's do it. Yeah. Let's do that. Like, I would love it. I would love to, like I would love to have thought of this already. I would love to have like Dan Andy and and uh i just talked with hewitt tim hewitt he's like the man when it comes to acls and um and then keep the bar if i had i would kidnap you and ask you so many questions you lose your mind out at but like anyway

i'll moderate um mash last question tell me about your seminar it's not a question that was a demand um you have a seminar coming up and uh you're gonna teach a bunch of olympic weightlifting Um, Mash, last question. Tell me about your seminar. It's not a question. That was a demand. You have a seminar coming up and, uh, you're going to teach a bunch of Olympic weightlifting. What can people, um, what are people going to get out of that? When is it? Where is it? All the details. SoCal weightlifting is when it's going to be. And it's going to be me, uh, Spencer Arnold, um, Chris Amenta.

And then of course, Phil from,, Phil from Stronger Experts. So it's going to be awesome. I'm the one – I developed, like, the table of contents. That's the word I was looking for earlier. But we're really going to go into a deep dive. And, you know, we're definitely going to talk about some of the things. Like, we have an online search that we've already talked about on this show. But this one is supposed to go beyond – well, beyond what already talked about on this show, but this one is supposed to go beyond well beyond what we talked about.

So we're going to really drive it home as far as like, yeah, we're definitely going to go to the biomechanics, but we're going to, you know, we're going to look at like bar path in relation to a study that was just published by Kyle Pierce and Mike Stone. Like how important is it to work with technique? You might be surprised on the answer. And then we're going to look at like a deep dive into assessment, what to do. How important is it to work with technique? You might be surprised on the answer.

And then we're going to look at like a deep dive into assessment, what to do. We're going to talk about a study I've done with like depth jump and RSI score in relation to someone's ability as a weightlifter. It's going to be good. Ways to get stronger without gaining weight, which I'll go ahead and tell you a lot of the ideas I have come straight from andy um galpin because he's fairly smart and then um it's going to be fun i think you guys you're definitely going to learn a lot that you're not used to hearing and if you're a sport coach we're going to talk a lot about the benefits of weightlifting as it come you know as it's related to athletic

performance even we're going to take a deep dive i am into youth like how to develop youth is it safe um and i'm gonna everything will be research based so it'll be good awesome um do you have a link yet for people to sign up i know i gave you like an extra hour to go to stronger experts.com and by the time they're listening to this it it'll be up. So, yeah, StrongerExperts.com or go to, you know, go to my Instagram. It'll be on there any minute. What other coaches are going to be there? Spencer, who, you know, he's probably...

Awesome. We've had him on. Go and listen to that show. That's a great show. He's the coach in America who's definitely created the most Olympians. He had four or five of them, right? He had three last time. You know, last quad, he had three of the – there was eight total.

And he had Morgan before that one. He had Morgan King. He wasn't coaching her when she was an Olympian. She was at the Olympic Training Center, and so that was her coach, Zygmunt. So, no, he wasn't coaching her. Those were his first three, like three man three like how many how many weightlifting coaches you know who have three Olympians how many have one not that many nobody you know but Kate and I was silver so like that's the best that's the best result of any

American weightlifter in like the last like 30 years and the you know anyone who did pass that was in the era of when they weren't drug testing if you know what i mean so like um those he did a silver medalist going against countries who are known to drug that's that's impressive and then you know and then i've had the most total team usa athletes of any weightlifting coach in history i'm pretty sure like i have had now 31 since 2015 team usa athletes chris aminta who is um a younger new up-and-coming coach who's also created his own team usa athletes and socal weightlifting and onyx the great company with the best straps in the world and then phil who i don't

know how he did it but has put together some amazing people into one platform. This is going to be good. I love it. Yeah, Phil does a great job. I mean, he even got – he does such a good job that he forged a path for me to race the fastest man in the world and talk smack on Instagram to Johan Blake. I'd say that guy's doing his job right, at least for me. That was the coolest thing. And all the kids in Jamaica.

He's doing a great job. I literally just wrote a blog this morning. I started blogging, and I talked about that moment. Johan, getting to see Johan. It was just me talking about how important it is to travel and to get out and see the world and different types of people. Instead of just developing bias based on your environment and what people say. I grew up in the mountains. If I'd never left the mountains of North Carolina,

I would probably be very prejudiced. And so it's important to get out and see things for yourself. Love it. Dan Garner, where can the people find you? They can find me at DanGarnerNutrition on Instagram and over at CoachGarner.com. There it is. Travis Mash.

Instagram, MashLeadPerformance. I just shouted Dan out. I quoted his, like, you're not what you eat. You are what you absorb. I just quoted you and shouted you out on Instagram. Or go to Mashley.com. If you go to one of my gym wear, Mash 5. There it is.

If you use that one, you can get it for $5. That's what he's saying. Yeah. Try that one. Good luck. Good luck. Try that one. Good luck. Good luck. Doug Larson. You bet.

You can find me on Instagram, Douglas E. Larson. Wow. There it is. We're taking pictures. Dan's trying to get me confused. He did it officially, pulling his phone out at the last minute here. I'm Anders Varner, at Anders Varner. We are Barbell Shrugged, at Barbell underscore Shrugged.

And you can get over to RapidHealthReport.com. RapidHealthReport.com. You can go schedule a call with me so Dan Garner can read your labs. Andy Garner, Andy Garner, Andy Galpin can help you design programs. Doug and I will design an execution plan for you to achieve optimal health and performance. Friends, that's over at RapidHealthReport.com. We'll see you guys next week.