TOP 5 SECRETS For Optimal Hormones! | Anthony Phaesse

a pesimist looks outside the window doesn't see the sunshine sees the specs on the window sees the glass half empty if you're the kind of person that um doesn't realize that they're a stress head then you're going to have issues with cortisol as a result of that in fact when I was working with professional bodybuilders they were going on we call a post Cycle Therapy at PCT and they were getting off the high doses of testosterone they started losing muscle tissue and people think that that's because their testosterone's gone down no it's because cortisol is going up now less testosterone circulating means I lose muscle because of that but no it's because more cortisol is going up and that's causing them to atrophy so controlling cortisol is important because that Domino then impacts testosterone which is why one remedy I use to restore testosterone levels in men and women of course is to is to get them to control cortisol welcome to the plant-free MD podcast with Dr anth chaffy where we discuss diet and nutrition and how this affects health and chronic disease and show you how you can use this to optimize your health and happiness both mentally and physically hello everyone thank you for joining another episode of the plant-free MD I'm your host Dr Anthony chaffy and today I have a great returning guest uh Anthony from lean 7 who is joining us again to go into more detail about the seven different hormones of import and how to optimize these and um uh something that people were asking a lot for in the just in the in the comments section of our last video so Anthony thank you so much for coming back on it's another episode of Anthony and Anthony thanks for having me on again how are you right yeah good Anthony squared I like it Anthony squid let's use it yeah so the last time we we chatted I just wanted to take a moment to thank everybody for all the amazing comments the love and the carnival Community is just really well felt and received so I want to thank uh you very much appreciate that and I was just reading some of the comments and there wanted maybe a little bit more information as to all the seven hormones and then go into detail as best as we can with the time we've got uh with the lifestyle interventions that we can maximize or even even balance some of these hormones to then create this hormonal balance and then to optimize body composition to optimize health and then hopefully longevity yeah yeah so absolutely so yeah so the first one that I like to speak about and uh everyone those who don't know about this one I like to call it the damage control hormone and I call it the damage control hormone because it really you need to work on balancing this one hormone and I spoke about last podcast we had I had the quote by um uh Will Rogers who said when you find yourself stuck in a hole stop digging so when you get yourself in this untenable position it just pays you to stop exasperating the process and digging yourself deeper into this metabolic hole and that one hormone is insulin so insulin the most powerful driver of insulin is the appearance of exogenous carbohydrates in the bloodstream and so controlling this hormone we control that by controlling carbohydrates to as near as Zer gram per day as possible and as we do that we're controlling insulin and the mechanism behind insulin because it's the key regulator of fat metabolism it's known as a fat storing hormone and when we are in the process of continuously secreting this one hormone when insulin is in motion fatty acids are not meaning when the presence of insulin is up it's in a storing State and not only is in a storing State the body cannot liberate fat from the ad adapost tissue and and use that for fuel as we're supposed to be doing so we do that through a couple of ways number one we control the quality of the food we're eating then we're eating a species appropriate diet species specific diet whether it's the carnival diet that you're doing or some of my some of the people that come into this space Anthony they actually they've come straight out of a standard American Standard Australian diet so some people getting them into the carnivore space may be a little too extreme for them so getting a lot of the people that doing the carnival at the moment would have probably touched you know uh with the ketogenic diet first and then from there see how they can maximize uh their performance how they look and feel by then eliminating further all the plant toxins and going into the carnival space MH the first way we do that is through the quality of the food we eat by keeping carbohydrates down to under 50 gr and preferably even under 20 gram and then the second thing once you get the quality right then the quantity and the frequency takes care of itself to a point whereby now you are inadvertently fasting you're just you're satiated from the very Foods you're eating you're not planning to do a fast I mean you we spoke about that a second ago but you have a back-to-back day you've kind of backloaded all your your your am clients and your pm and now you're going to be eating towards the end of the day right yeah so now tell it to somebody who's not fat adapted tell it to somebody who I mean you tell it someone you eat 1 mil a day and they're thinking how do you do that well if you don't get the quality right you cannot get the frequency or the infrequency right either so that's the two ways we can actually control insulin number one the quality of the food once you get the quality right then the quantity and the frequency or INF frequency takes care of itself that's the first hormone insulin it's the most import it's the granddaddy hormone to get in control of number one that's why I mentioned that one first and in the lean 7 that's the first one to get right so the second one is grin so grin I tell people to remember Gremlin as in like a salivating Gremlin to remember that one because it's the Sati it's the sorry it's the hunger hormone it's the hormone stimulated by the gr energic cells of the G tract and it's responsible for it's the fetlock hormone and it's it's heavily regulated and controlled by our typical eating schedule it sort of adapts to that eating schedule now it's about understanding what hunger means now for a millennia hunger didn't mean eat hunger meant hunt Okay so the moment you're hungry there's no food around you've got to go out and Hunt and Gather game so exercise preceded nourishment which is why I'm an advocate of training in a fasted State there was a guy called Chris Krueger one of the earlier YouTubers around and he had this Beast Feast fast concept okay he'd say first you Beast by exercising then you then you Feast right and then you fast and it kind of mimics mother nature in the sense that out in the wild we're not always promised a meal every day there's not always going to be a ribi every day so understanding and what this hunger signal means and knowing how to redefine it of course granted once you go the carable space it really resets you really truly understand what hunger means do you get that in the sense that in the past people don't really understand the difference between a craving and hunger here's the difference if uh if you're craving a big fat steak and you've eaten that and you're full but you're not complete it hasn't it's touch the sides in a sense but then you've got this other stomach for sugar that's not hunger anymore that's a cravy mhm if I said to you how about some how about some chicken thigh fets after your steak ah not that what about some cheesecake oh yeah got do that that's a craving yeah so that's really the difference between true hunger is when you're when you're craving a fatty piece of meat you're h once you're done with that and you're no longer hungry for fatty meat but you're hungry for something else that's no longer hunger that's a craving I used to call them holders as a kid tell me more I used to call call like when my mom would say like oh you want more than this I was like no my you know my food holders are full so you don't want dessert no my dessert holders are are empty yeah those are fine yeah there you go well I used to call it and after and and after meal so I would have a when I was a sugar addict I'd have a normal meal like you know whatever it was but then I had to always finish off with something sweet and that was my and after what are you having and after that one okay so so when you understand true hunger the other thing to note is most of the lipoic hormones that are responsible for lipolysis for fat loss they take place in a in a fasted state or they take place during the hunger all the counterregulatory hormones which we'll speak about in a second they take place when you're fasted or when you're hungry what do most people do when they're hungry well they eat which is understandable we're following the natural state of the body but then but then in the wild if you really think about it you're hungry but doesn't always mean that food's going to be there so it's okay to go hungry once in a while in fact it's indicated it's evolutionarily backed someone said to me the other day but isn't fasting dangerous well if we couldn't fast we wouldn't be to here today to tell the story it's absolutely indicated it's absolutely wired and evolutionarily backed so this second hormone grin is about understanding and learning how to redefine the hunger signal if You' got extra body fat to burn if I took you onto the show Survivor within 24 to 48 hours you're going to be in ketogenesis what's one common denominator every every contestant has on the show Survivor uh they're very lean by the end of it yeah okay because they're naturally going to be into ketogenesis and hunger is this is this phenomenon that you're going to have to accept and of course if you've got fat to burn then you're not starving my friend you might be hungry you might be ravenous but you're definitely not starving you know what starvation is quo disease mhm marasmus these are all diseases of malnutrition in Africa a starving child in Africa for those who don't know Google Google picture um starving I think it's called struggling girl I'm not sure his last name his last name was Carter I forgot his first name but it was a it was a New York photographer and you took a photo of this this this this child and she was about to die and there was a vulture waiting for her to take her last breath jez okay look up struggling girl on Google see that that's starving that's starving when someone says I'm starving and they got all these extra body fat man you're hungry but you're not you're not starving starving means literally having no body fat left and and and your body's eating its own vital organs it's get metabolizing its vit that's starving so when you understand and and redefine the hunger signal it allows you to then accept hunger in a totally different perspective okay that's the second hormone it's grin and it's a very important hormone because this hormone gin becomes a secretagogue a hormone that stimulates another hormone and that is growth hormone now I should mention why we're having these hormones in this particular order and like to call it the hormonal or the hormone domino theory in the sense that a cascading effect takes place whereby the state of one hormone then impacts another so once we line up these hormones like dominoes correctly that's how we create homeostasis and if we do not do that the body likes to maintain this internal stability this this metabolic um I guess you could call it balance and once you take one one hormone out of wag another hormone gets impacted for example I know some guys that are doing the testosterone replacement therapy at the moment but once you start affecting one hormone you're going to have to start balancing another and another and another because it throws homeostasis out so it's really important to maintain homeostasis and we do so through through correcting lifestyle interventions so once we've got gin understanding what that hunger signal is Anthony the next hormone that gets secreted is growth hormone growth hormone is a powerful lipolytic hormone it is known as the anti-aging with the Fountain of Youth hormone and I like to use the analogy of a slingshot the further you pull back on the Gin elastic the greater growth hormone you start producing during later bouts of fasting so the longer you go there is a point whereby it cuts off but the longer you go into fasting the more growth hormone you start producing now we produce growth hormone of course during sleep we don't produce as much of it after the age of 30 it starts to then taper off we go through we start entering what we call samato pores and uh we're not producing as much growth hormone but it is heavily impacted by osity so how much body fat we carry will determine the potentiality of how much growth hormone we produce and it is impacted of course with certain lifestyle interventions that we incorporate for example um not getting to bed on time consistently over time will heavily impact impact growth hormone levels so learning how to get quality shut ey is important especially the first phases of sleep there's been shown through the biggest boost of growth hormone tends to happen in the first or second uh sleep cycle first hour and and it gets secreted around remm sleep rapid ey movement and with every successive sleep cycle rapid eye move it increases but the biggest boost of growth hormone happens around the first or second so getting quality sleep the second thing of course is making sure we're keeping insulin down you know the the the munchies that people get at 8:30 9:00 p.m. at night time and they're they're watching TV and they're on Netflix and they're craving something on Uber Eats and it's arrived and they've secreted growth uh they've secreted insulin because they've had something nasty they shouldn't have eating now insulin antagonizes growth morone and as long as it's prevalent in the blood of course I like to call insulin also the party pooper hormone because it spoils the party spoils the the fat loss party spoils the anti-aging or not really anti aging because we're all going to age but it spores the youthful aging party in the sense that we're not maximizing growth hormone simply by eating too late eating the wrong food carrying too much body fat now how can we maximize growth hormone number one we spoke about fasting the longer we go the more this canor regulatory hormone gets secreted number two getting to bed on time and number three either high intensity interal training or any type of strength training to promote especially big compound movements and taking them to what we call momentary muscular failure which we'll speak about in a sec if we get a chance to speak about hypertrophy so hey everyone really happy to announce a new sponsor for the show and for everybody down in Australia Stockman Stakes who are delivering high quality grass-fed and finished pasture raised beef and other meats flash frozen and vacuum sealed tood door something I've been enjoying a lot of myself recently as well they also have a great range of specialty items such as high fat keto mints and carnivore beef and organs mints with liver kidneys and beef heart as well so use code chaffy today for free order of beef mints or another specialty gift along with your order at Stockman steaks.com and I'll see you over there thanks guys so far we've got insulin we've got gin we've got growth hormone the next hormone that plays an important role is another hormone um which is it's it's it's affected by growth hormone and in the presence of it actually antagonizes growth hormone and that's cortisol okay so mother nature is alarm clock cortisol is a lowgrade adrenaline that stimulates abdominal fat synthesis by inhibiting growth hormone there's this inverse relationship between the amount of cortisol you have to the amount of growth hormone you produce in fact um when Studies have shown that people who have taken exogenous growth hormone they've shown massive changes in body composition particularly visceral fat loss a lot of a lot of body fat loss around the stomach when they're taking it exogenously in fact I used to train a lot of professional bodybuilders who were taking exogenous growth hormone which I don't recommend but those who were taking it for performance enhancing and for muscular hypertrophy they were maximizing especially a certain dose they were maximizing a lot of visceral fat loss now the opposite happens when you have low growth hormone and you have K cortisol cortisol stores more visceral fat it burns peripheral fat it mobilizes peripheral fat but it stores visceral fat and a good indicator tell sign for that is a client would come in and they've got this they almost look like a potato with toothpicks as limbs at either end so they've got Central Mass Central adiposity whether it's lower um lower abs and and super iliac in the lower back area that they are telltale signs of high cortisol levels now cortisol is a stress hormone it's known as a gluco corticoid in the sense that its goal is to get glucose to the cells to provide glucose why why is it doing that well when the body's experiencing a stressor of some kind a final flight response it needs instant energy to get it out of the stressful situation it's in so it's a glucocorticoid a hormone that brings glucose to the cell okay does are through various means number one it breaks down your valuable muscle tissue and converts that to glue glucose to feed the cells bad idea not a good idea okay number two of course it burns peripheral fat but it stores visceral fat number three it actually causes you to crave more sugar in fact the word dessert backwards is stressed so interesting right so when you've got when you have high cortisol levels you want to get yourself out of that stressful situation so the body natur creates uh you know gives you reasons to do that which is why people that don't sleep at night well the next day they start craving we'll speak about the other hormon that's responsible for that by the way but start craving the sweet stuff cortisol needs to be high in the morning and low at night so we have the dawn phenomenon where cortisol I like to call it the carpedm hormone the hormone that allows you to seize the day the the hormone that gives you the energy to seize the day and first part of the day first 8 8:30 in the morning the quarter is Awakening response this is where what is um stimulating the liver to dump all this glycogen to give you all the energy that you need which is why we don't require any food in the morning and then our lovely friend Mr Kellogg says no you need cereal yeah we do we do not we we got the liver we' got Cals to do that for us in the morning so it needs to be it's also heavily impacted by light which is why it's important that upon rising to get yourself outside and allow the sun to hit you straight away because the whole body is controlled and orchestrated by this our Cadian rhythms and so the idea is to get yourself out the moment you wake up in the morning to reset uh the cortisol Awakening response now the later you leave that the later you leave that then the later cortisol actually Rises which means the later it stays elevated towards the later part of the day okay so this is why it's important once you wake up in the morning to do the best you can to tell the body that it's the Morning by getting Sun into your eyes and going outside even if it's under cloud cover how do we manage cortisol well there are many stressors in the human body uh some of them self-impose of course we've got food sensitivity stress certain foods impact the body contraindicated foods raise cortisol grains in particular raise cortisol sugar raises cortisol it's interesting um when I was doing Charles polar quin's bio signature modulation back in 2012 the late Charles poliquin and it was all about hormones and how certain parts of the body body um C the body stores certain body fat in certain areas based on which hormones are out a whack but he had insulin as a superc site it's the glucose disposal site he called it the lie detector site meaning meaning if you if we took sugar out of your diet that's the first place it drops and if it hasn't dropped you're lying to me still having sugar the superc area okay just above the iliac crest that was one area he called that the glucose disposal site and then cortisol of course is within the stomach but when you when you're having sugar and that's a stressor you're storing body fat here and because it's a stressor you're storing it in the stomach as well and you got this spare tie going on as a result of that isn't that fascinating MH so so by controlling the quality of the food uh to the carnivore diet the ketogenic diet or a proper species appropriate diet within control cortisol through that then there's another one that most people are not going to like about and that is too much exercise too much exercise when the solution to your problem is your problem meaning the guy's trying to lose weight he's on that treadmill 45 50 minutes remember last time we had a chat and I said name an animal in the wild that blah blah blah blah okay well name an animal in the wild that uh runs to lose weight yeah yeah none none right okay well and not only that but name an animal in the wild that runs for 50 minutes continuously even that you won't get that they're just all doing short spurts but the person who's on that treadmill 40 50 minutes and creates this reductionistic approach to weight loss I just got to burn more burn more burn more okay with the beauty comes the beast on one side of the coin yes you're burning whatever you're burning but on the other side of the of the coin you are altering the cortisol ratio and you low you're elevating cortisol and you're lowering another hormone which we'll speak about in a second so you're ramping up cortisol now I'm all for exercise but it needs to be precise exercise indicated exercise and it needs to be high intensity high intensity exercise intensity and duration are inversely related you can go hard you can go long you just can't do both so by controlling proper prescribed exercise to then know when to check out once intensity leaves the weights room or the the gym room so should you it's all about the quality not necessarily the quantity do you know how many people in the gym I see time and time again on that same treadmill week after week month after month flogging a dead horse they'll eventually get there right they'll eventually get there right never happens Anthony it never happens man m and they're looking the same or Worse they're ramping up cortisol granted there are other stresses in the human body that we haven't spoken about we've got relationship stress we've got Financial stress lack of sleep stress we've got we spoke about food stress we I haven't spoken about this one perspective stress psychology impacts physiology what's the difference between a problem or an opportunity to grow perspective really what's the difference between life happening to me as opposed to life happening for me perspective there are four stages in in understanding why people behave the way that they do and I'll share it with you right now the first way behavior is influenced by belief when I see you on camera and you're talking about something your behavior is influenced by your belief about something when you believe something to be true that influences your behavior now then what influences belief literally seeing is believing perception influences belief the guy says brother I saw it with my own two eyes so behavior is influenced by belief perception influences belief seeing it but then what influences perception perspective where you choose to see something from influences how you see it and how you see it impacts your belief and your belief drives your behavior for example you and I facing each other on the ground I see a number six what do you see from your end number nine number nine who's right who's wrong based on perspective me right so so why I say that because perspective drives reality and the way you choose to see the world then Maps the world out for you in the sense that if you are continuously burning the candle at both ends and you're always a stress head and you see if you're a you know a pessimist you know I love the quote by Jim Rowan he says uh how did you put it is it how he said this is really funny a pesimist looks outside the window doesn't see the sunshine sees the specks on the window okay sees the sees the glass half empty if you're the kind of person that um doesn't realize that they're a stress head then you're going to have issues with cortisol as a result of that yeah so there are various things we can do things like getting to bed on time things like possibly supplementing with magnesium if you're deficient in certain traits minerals having a look at um a wind down strategy like learning how to de-stress your body going out in nature earthing putting your feet on the ground um you know doing doing things that just allow you to balance create Harmony in some way will take you a a long um it'll it will take you it'll it'll get you to a place whereby you're you're doing the best you can to maximize to maximize the production of cortisol now by the way cortisol it's one of the only hormones if not the only one I'm not sure if you can correct me on this one it's the only hormone that continues to escalate as we age I don't know I don't know many other hormones that actually continue going up as we get older you know but cortisol just keeps ramping up as we get older this is what I learned many years ago maybe there's other hormones but I'm not sure of those but definitely cortisol you need to control control it and manage it because the presence of cortisol that impacts the next hormone which is testosterone most people think that testosterone the opposite must be estrogen because male to female but it's not the opposite of cortisol is testosterone and then the impact of cortisol heavily impacts testosterone the body has the same building materials to construct cortisol as it does testosterone it uses the same building materials or very close to definitely cholesterol is used to produce both cortisol and testosterone now if you are burning the candle at both ends that is you are unnecessarily secreting too much cortisol you are squandering the limited Building Materials in favor of producing cortisol so we have this skewed ratio of more cortisol and less testosterone in fact when I was working with professional bodybuilders and um they were going on we call a post Cycle Therapy a PCT and they were getting off the high doses of testosterone they started losing muscle tissue and people think that that's because their testosterone's gone down no it's because cortisol is going up now okay so so I'm not sure if you knew that one but I didn't know I thought it was because now they' got less testosterone they're not they're not using super physiological levels to grow massive amounts of muscle mass I thought now that they've lost um you know less testosterone circulating means I lose muscle because of that but no it's because more cortisol is going up and that's causing them to atrophy so controlling cortisol is important because that Domino then impacts testosterone which is why one remedy I use to restore testosterone levels in men and women of course is to is to get them to control cortisol right now other ways to elevate testosterone CA weight training heavy weight training big impact compound movements of course not too frequent weight training every every single day without recovery and not too long they've shown studies that anything exceeding the hour mark starts then heavily alter the cortisol testosterone ratio in favor of cortisol okay other ways to elevate ter testosterone would be to raise your fat intake particularly saturated fat because it it has a role to play with the lading cells which then help produce cholesterol of course we need cholesterol to produce testosterone um and then one really important the only vitamin the body produces is vitamin D you cannot produce vitamin D without cholesterol and you cannot produce testosterone without vitamin D in fact um many of the um vitamin D receptors apparently are around through the testicles a lot of them are around that area this is what I've heard I don't know if it's true maybe you might correct me on that one um but getting sufficient vitamin D heavily impacts testosterone levels the sunshine the sunshine hormone whether you get yourself outside whether you're in a you know the weather comp perid and you choose to go through supplement form so let's take them how many have we got so far we've got insulin we've got gin we've got cortisol and we've got testosterone that's the four now remember the doctor gave me seven and I got six of them wrong H so I was just pulling out hormones out of my backside and he just say it's not that one it's not that one you know I actually thought for a while that glucagon had a role to play in light Poes it turns out it doesn't and I thought it did um one hormone I should have called it maybe I should have called it the lanate and that was hormone sensitive lipos because that hormone is is a powerful powerful fat mobilizing Catalyst it it dismantles triglycerides into fatty acids that's the hormone that really dismantles them from the oside into free fatty acids heavily impacted by growth hormone very sensitive to growth hormone so when you're ramping up growth hormone you're ramping up hormone sensitive Liars which is really important to be doing those high high intensity indal training sessions um next hormone to get right after testosterone is are the two hormones they're actually known as catac colomines and that is epinephrine and norepinephrine did you ever know about a drug a DI um a diet it was a a weight loss drug called duromine uh yeah I've heard of it do you remember that one it's basically speed yeah it's basically speed so um how did I find out about jine well should I say this um hey it's very prevalent in the trucker Community like inter interstate truck drivers that are doing night shift non-stop how do I know this cuz my dad my father's passed away now but my father was offered at one time cuz he was a truck driver he was offered to use durine cuz it's like it's speed man it's methampetamine yeah why do I speak about that because because both epinephrine and norepinephrine they are potent fat mobilizers they burn a lot of body fat one commonality you'll see in in in a in people that that abuse these drugs they they're very slim and they're slender very very very lean you know constantly on speed all day long and they're driving wrapping up epinephrine and no epinephrine that's where it's coming from now guess what the body can do it naturally granted it can do it naturally it does it through fasting in fact um anything exceeding once you start going beyond the 14 16 18 hour mark even up to 84 hours of fasting they've done studies on lean subjects and they've noticed that then the basil metabolism actually goes up after 84 hours of fasting and that's as a result of the rise in neopine phrine so the body stimulates it uses these Cano regulatory hormones to motivate you to find food to keep you Vigilant keep you alert that's the reason why the body is doing that and of course it's mobilizing a lot of body fat as a result um another way of course is high-intensity training the body can't tell the difference between the stressor of being chased by a Grizzly or the stressor of high intensity so there is this direct correlation between intensity and norepinephrine release so the higher the intensity you go the more nephrine you release or the more these catac colum ends you're releasing okay and then the final one is the hormone leptin now you speak a lot about leptin you speak about this satiety hormone and how it's important to restore it and how it's and how it um it's impacted by the gut how did you how did you w it last time Anthony about when you when you're eating a meal and expands the gut and sends a signal to the brain the stretch receptors in your stomach that's the word thank you stretch receptors in the gut and then that sends a signal to the brain to say that I'm done with food well guess what inflames these receptors in the brain Sugar Sugar negates the leptin signal to a point whereby the brain can't hear the hormone anymore it doesn't get the signal that it's done with eating and you continue to eat more and more and never actually get full from it I was telling Dave Mack in a in a a previous interview that I was training I was training a a a really wealthy guy actually being at a confectionary company and um he and actually we used we I used you as an example remember the time you were speaking about you over hearing a doctor was saying about like some of the best drugs are the ones that create side effects for other drugs yeah there was a I was a whistleblower um I think it was c means who said that but yeah they said that there was like a pharmaceutical executive said that um that the fa his favorite drugs that their company made were the ones that had side effects that they had drugs that treated the side effects for crazy crazy right yeah well this guy this guy wasn't as as Sinister but we were speaking about we were speaking about the power of like repeat business and whatever and he was saying he was this is how I found out about leptin was actually through him but he was saying that when people do eat sugar it has an it affects the brain in a sense that leptin cannot communicate with the brain in the way because it's inflaming the receptors and then the brain can't hear the hormone and this is what actually triggers this repeat offense of never getting off the sugar band wagon because of it not knowing when to stop eating sugar as a result of that so um leptin is a is is a really important hormone to get right um I like to use this as an evolutionary hypothesis that I know how much of this is correct but um during during the summer months for millions of years of course fruit growing trees animals are out of hibernation that that were easy to prate to predate predate upon and so mankind would spend most of these months fattening up eating as much food as possible to fatten them up the nights were a lot uh a lot shorter because the days would set much later on the evenings would set much later on so mankind spend most of the summer packing on all his weight all his his extra body fat and uh sleeping less as a result of that and over the winter the nights are a lot longer not as many animals out to hunt mankind would use would spend most of their time hibernating away at least sleeping most the time so I had this evolutionary hypothesis that that lepton played a role in that process in the sense that when we're sleeping we're actually helping the body mobilize more body F in fact when you're sleeping at night time and in the right hours of sleep at night you're able to mobilize that fat but when your sleep deprived they've had studies whereby leptin and gin are thrown out a whack the next day so if you're sleep deprived your leptin levels are impacted in the sense that the foods that you're eating aren't satiating you and gin's going up as well so you tend to be craving a lot more carbohydrates um and I've had time I've had clients tell me the same thing when their sleeps out of whack especially shift workers that tend to be craving a lot more carbohydrates their Cadian rhythms are thrown out a whack and uh a lot of that has to do with grin and leptin playing a role so getting to bed on time eating a speci of appropriate diet eliminating sugar um these are all powerful ways to restore the negative feedback loop with leptin okay one issue a lot of people have is when they carry too much body fat and I remember it's produced it's produced in fat cells so when you have too much body fat you're producing too much leptin and now you've got this LEP and resistance going on as well I like to call it fat and starving syndrome meaning like tell somebody who's carrying a lot of body fat they should not necessarily have to say the word starving you know they've got all these fat but the body cannot detected as fuel through because number one they're insulin resistant and number two they're also leptin resistant so by learning how to how to restore leptin a lot of these by the way these lifestyle interventions don't just they're not independent of each other once you once you fix one intervention it tends to it tends to impact another hormone as well this is why I like fasting for example if if fasting if every if every health benefit was a bowling pin then fasting would be like almost striking hitting a strike every time because there are so many benefits that that that get that helped when you're fasting you know it's um the greatest healer for the body is the body animals do that when they're sick we we used to have my father used to have hunting dogs and sometimes it get when they would get sick they would just hibernate in a corner and they would just heal themselves it's like get out of the way and let the body do what it's designed to do if you get out of the way it'll heal itself for you there's nothing wrong with the body it's the person driving it that needs questioning hey guys just want to take a second to thank our sponsor at carnivore bar I don't promote many products because honestly all you need to be healthy is to just eat meat for those times that you're out hiking road tripping or stuck at work and you want a nutritious snack that is just meat fat and salt if you want it the carnivore bar is a great option so I like this product not because it's just pure meat but also because I want the carnivore Market to thrive as well and the more we support meat only products the more meat only products there will be available in the main stream so if this sounds like something you'd like to get behind check it out using my discount code Anthony to get 10% off which also applies to subscription is giving you 25% off total all right thanks guys yeah yeah so so these are the seven hormones and um I've just gone through just a handful of some of the lifestyle interventions and and the philosophy behind it is um once you start learning what the hormones are and learning how to maximize uh certain lifestyle habits every day to to upregulate some of these hormones that tend to take a nose dive in later years like testosterone like growth hormone and then balancing other hormones like cortisol like insulin once you do that then your results become very predictable which is what we've seen with with with the program and it's like as long as people know why they're doing what they're doing it makes it a lot easier the why justifies the how does that make sense MH yeah so yeah that's the seven hormones I hope I hope I covered them in in enough detail no that was fantastic cool yeah um go on no no sorry you going on yeah and and then and then from there really it's just it's just a matter of what I've noticed in working with clients over the last 20 plus years is when they're educated behind it you know first you need education before motivation why if the man's an idiot and now you motivate him now you have a motivated idiot okay so so you need Education First you need to be taught certain things and to keep it Elementary so people can understand them hormones are these chemical messages and they tell the body how to perform certain tasks get the right hormones um firing the way they should be firing and then the body does the rest for you now way you know now the great thing about the carnivore diet is it fixes so many of these issues so many of these issues are fixed with just eating a speci of appropriate diet but some people want to know the reasons behind it and I'm fine to tell them the reasons yeah and that and that's it so um there's something else you going to ask me was it about yeah no it was just that you you had mentioned before you know the sort of the domino theory of the hormones and how these sort of played into each other and when something clicking in other other dominoes start to fall how does that tend to work so someone someone say they they eat start eating sugar and things like that their insulin goes out of whack how does that then affect all the other hormones really good question well it affects gin MH straight away because we've got is sugar higher than a drop and it's a again it's a seesaw effect in the sense that when when you've got high sugar insulin gets secreted to wipe out the glucose from the blood once once insulin's up gin's down temporarily because you've just fulfilled that that snapshot that momentary um snapshot or when you're hungry in that moment you've temporarily lowered gr it but but the the high rise of insulin on blood sugar heavily impacts gin it's like it's like a seesaw effect how high you raised blood sugar will impact how high grin Rises after that you know uh I used to have um the bodybuilders that I've trained over the years and I use them because you know the reason why I use the bodybuilders is because the industry is so flooded with with them as far as being the the credentials to get themselves into shape you know they use a lot of but the thing is I've noticed they might be in shape but they're not always healthy not always so when I've noticed um I think Mark Dr Mark Hyman told about there was a study that of children and they gave oats still cut oats and eggs for breakfast for three different groups of children yeah and they were supposed to ring a bell when they were hungry mhm and apparently the the children with the with the oatmeal were 80% 80% more food the still cut oats 50% more food than the eggs they ate the children ate the eggs did not so the first meal of the day primes and neurot transmitters to Crave that food the whole day meaning if you wake up in the morning and you eat a high c hydrate Meal which you shouldn't because liver glycogen is doing that for you we spoke about that but if you do then you're going to number one set the neurotransmitters dopamine and to Crave that food all day long you wake up with a high carb high carb breakfast you'll crave carbs all day long and it typically happens 2 to 3 hours afterwards so once you've spiked insulin 2 3 hours later those and this is why another another fallacy people think is if I'm eating six times a day it means that my metabolism is revving into high gear that's why I'm actually eating that frequently no it's not your metabolism doing that it's gin doing that and grin's doing that because it's impacted by insulin every time whatever you feed whatever you feed your hunger wave with will then determine the severity of the next Hunger wave if you feed at a high high fat protein breakfast the hunger wave is not going to be as high as if you've done so with a high carbohydrate breakfast you fit a steak and xeg for breakfast good luck eating at 10:00 good luck ain't going to happen we used to have the meat and nut breakfast back in the day with Charles poin used to promoting meat and nuts for breakfast right of course I know what I know now about nuts but but the steak and eggs for breakfast or eggs and bacon for breakfast good luck being hungry at 10:00 so I went around in circles there but I'm just saying insulin impacts gin okay this is what people that are continuously sugar adapted they can't fathom that Dr chaffy can go all day not eat and just have a meal at midnight M okay because you're ketotic because you're in ketogenesis your body is fat adapted and can go on all day using stored fat for few so yeah does that answer it yeah yeah yeah yeah now of course um the other thing to note is um insulin of course you're storing more body fat when your insulin levels are high and the insulin high levels of body fat we said impacts growth hormone but it also impacts testosterone here's how there is an enzyme in your fat called aromatase the more fat you carry the more aromatase you produce and aromatase converts your free testosterone to estrogen yeah you might have two individuals who have let's say the same total testosterone and we've got total we've got fre testosterone and it's bounded to two proteins namely sex hormone biog globulin and Albin okay so the more these two individuals let's say the the same age let's say they're twins and they both produce the same total testosterone but one twin is 20% body fat and the other twin is 10% body fat the one who is 10% body fat will utilize more of their free testosterone for building muscle tissue than one is 20% body fat because a lot of that body a lot of that testosterone that's free gets robbed by aromates so high insulin drives at deposity high osity impacts growth hormone and it impacts testosterone yeah interesting hey yeah really interesting yeah well that's thing too that that people don't uh realize about about insulin as well is it doesn't it doesn't just affect your blood sugar um you know there was a there was this H um a thing by you know James Smith who who's sort of making the argument that it doesn't matter what you eat as long as you get the calories right obviously disagree with that you know calorie is not a calorie is not a calorie all of these personal trainer guide personal trainer guide person a Dr yet and so it's um you know obviously you know different Cor hydrates have different uh metabolic and hormonal interactions you know fructose is going to block leptin as you said you know blocks leptin in the brain um can raise insulin insulin has all these other effects as well protein acts very differently in your body it has different hormonal and physiological effects they're used really for uh building blocks of materials everything that your DNA codes for are strings of amino acids and proteins correct correct you know that they're not being used as calories in the first place and then you know fats same thing they're all different they have different effects in your body so obviously you know that's that's a bit problematic but you know he's saying that well as long as the calories are even the effect is even it doesn't matter about the insulin you it ignores a lot of things now he got one thing right which was he said that you know people talk about insulin being the fat storage hormone and he goes well it's also the protein storage hormone like this this you know this he's got the Checkmate on you it does one other thing it does over a hundred other things as well and that's that he's ignoring yes it does help your body um put protein into your cells uh it's going to do that anyway though unless you don't have any like like again everything your DNA codes for are proteins so you have to get amino acids in there so it's not like oh you have to get this carbohydrates up so it gets in there or I mean your all your cells would just shut down immediately your DNA would not be able to code for any proteins uh unless that was an adequate amount of insulin so you don't need carbs uh to get proteins in your cells first of all but the biggest thing that that ignores is um you know besides all the all the studies that that completely show that's incorrect that it's it ignores all the other 100 plus things that insulin does and so when you get that out of balance you're getting all these other things out of balance if your insulin's the fasting insulin is at a five then it's affecting everything at a five right yeah then you eat pasta or bread or something like that it's up to a 25 35 it's affecting everything at a 25 or 35 I had a gentleman that came in to my my office last month his fasting insulin he fasted for 24 hours his fasting insulin was 72 get down and so that's fasting so imagine what it is when he's eating it's going to be much higher than that a lot higher at at every stage of his life it's at a 72 it's affecting everything at a 72 well one of the things that it affects is autophagy insulin High insulin suppresses and blocks autophagy stops you from turning mitochondria and other sort of organel stops mitogenesis you have less mitochondria they're less effective they're old they're junky they're worn out same with the rest of your organel get more of these zombie cells building up and all these sorts of things things that the reason that people fast oh you need faster period of time to get this autophagy well you can actually get autophagy just getting that insulin Dam as high insulin suppresses that and um you know so that I think that's a very important thing is when if you're just talking calories calories out already problematic on its face but you know let's you know let's let's just pretend that it's not it it completely ignores the hormonal responses in the bodies and and as you just laid out hormones are very important obviously they can't be ignored you know that's like saying that um uh you know that's like well there was there was an example um of uh you know something that Al Gore said which was that you know if you if you if you um don't consider water vapor then um then carbon dioxide accounts for 30% of of of greenhouse effect right and immediately you're like okay but what if you don't what if you don't um water vapor accounts for over 90% of of the Greenhouse Effect and so you can't ignore hormones just like you can't ignore other major components you can't abor ignore a 90% % function of the system and just well if you ignore that then then everything I'm saying is true yeah what if we don't ignore that you know then then what happens and so yeah so that that's the thing I mean these um these hormones are extremely important and if you're just saying yep just calories in calories out it's just an energy Dynamics thing uh not quite I mean you type 1 diabetic doesn't make any insulin they can't store fat they can't Store Muscle they waste away until they that is a great point that is a great point man yeah they waste away that's it and it doesn't matter how much they eat you know you know what I discovered with some of these guys right people want good news to support bad habits that's true they want good news to support their bad habits they want they want justifications they want reasons to justify their their addiction okay you don't know you're addicted until you try to stop you don't know you're addicted until you try to stop and it annoys me because because everyone just looks at it from a from a whole fat loss perspective like like forget Health yeah right forget you know you know there's a saying if you look at a whole world through a straw you missed the bigger picture MH you miss the bigger picture you're not seeing it for what it really is you're not addressing the cause behind it and we haven't addressed other issues that may happen with high levels of insulin uh hello type 3 diabetes let's speak about that one mhm let's speak of that one for a second by the way I think Australia and America are the only ones that call it Alzheimer's most other countries are just calling it type 3 diabetes that's what it is yeah okay we're not speaking about that at the moment why are we not talking about Alzheimer's and why we not talking about cancer type five diabetes there you go yeah type five diabetes why I talk oh because you can eat all the food you like and be in a calorie deficit and supposedly cuz you're lean hey man I lost a couple of bodybuilder mates shredded year round they would not have a meal without one was 35 had a heart attack other one was 41 died of cancer shredded year round Anthony like a picture of supposed Health cuz they had abs and they had like stried backs and they had everything you know but every meal they ate was tracked into my fitness pal calories in calories out bro Anthony you're overthinking it too much he like you're overthinking it too much it's just calories in calories out just do that for me right and they're dead they're dead one had heart take in your sleep the other one had cancer 6 months pancreatic cancer gone see you later right and their philosophy was that this is why I'm so passionate about this it's got nothing to do being in shape just basically means you've got less body fat your your muscles are visible what's your C what's your Ser active protein doing what's your hba1c doing this is this is where some of these people and and I and I commend you for having the patience you've got because when you mention James Smith I'm like oh you know like you sort of keep it you know levelheaded um but anyway we we never did that in the wild I never thought I mean mother nature never came in a sandwich man we created that sandwich yeah Mother Mother Nature never came in a sandwich we did not we never Mother Nature actually determined our macros for us through natural selection through obligation obligate what was available at the time we had to obligate towards in bage terms okay so mother nature created that macronutrient ratio for us and it was protein and fat the end animal you know fat and protein dominates the animal kingdom how it works so these these carbohydrates that are coming in I mean name name name a food name a food that's equally high in fat and carbohydrates as a solitary food on its own doesn't exist fruits high in carbs low in protein low in fat riby high in fat high in protein low in carbs you're never going to find it the only time it exists is when we combine the foods like this when we're combining them and we never combined Foods they they were hunted in their solitary State and they were eaten unaccompanied by any other food group now I wasn't that tell a story but it made sense to me like we didn't hunt for a buffalo scavenged around for a sweet potato and said no that's still incomplete let's find some fibrous carbs now get some broccoli in there and while that's not complete either by the end of it it's going milk a cow get some nuts and drizzle some honey over the top and have dessert that never happened man that never happened so the other thing to know is you know 8,000 10,000 years ago when we started getting fatter sicker and weaker and shorter and everything else what destroyed mankind also was the beginning of the cuisine period during the Antiquities times when we started now identifying Foods based on culture based on geographic region based on religion my parents are Greek all right I eat this way cuz why cuz I'm Greek you're Italian or whatever Asian tie now now we're eating based on geographic region based on culture nothing to do with what we evolve to eat and it's solely based around just Cuisine isn't that fascinating yeah and the human body is millions millions of years old through Evolution knows nothing nothing about Cuisine nothing it just knows cause and effect that's all it knows yeah just cause and effect so anyway um we can go around in circles with this one but I'm a big believer in eating a piece of appropriate diet get the food quality right and the food quantity takes care of itself and frequency get the quality right first the amount of people that I have trained without having to and gotten into ridiculous shape without having to measure a calorie mhm mhm measure a macro eat how much as much you hungry eat how much as much you hungry eat how much as much done and they're getting in shape effortlessly weird mhm right the method I use to get you there is the method you'll need to keep it yeah all right so if you're pulling out the the measuring cups and the and the scales and you're doing your 100 gram of oats and 50 gr of protein powder and 100 gam of blueberries in the morning I can just predict that's how they used to always eat for breakfast guess what the method you use to get get you there is what you'll need to maintain it good luck enjoy doing that rest of your life MH I just rather eat when I'm hungry stop eating when I'm full like the way it's supposed to be yeah yeah stop eating when tastees good when tastes like you say about taste don't you speak about taste the less it tastes the more you're done basically right yeah yeah anything else you want to cover cuz you're pretty low on time yeah well just just one last thing you know you you mentioned um you you're training all these bodybuilders and everything like that it would be it would be um remiss of me to ask about hypertrophy and yes how how people can optimize it you know when I when I tell people I I'm not a trainer you know I know what work for me I have a I have a training routine that I've done that worked for me as an athlete um I've never been a bodybuilder I've never trained for physique I've just trained for athleticism and you know the physique just sort of came with it and that's I wasn't worried about it but uh I can only say what I what I've sort of done for myself and what's worked for me is bits and pieces that I picked up over the years um but when I tell people it's it's like listen you know you got to work on a cornard diet you just eat until Dy meat stops tasting good your hunger's going to go up make sure you're getting enough and make sure you're lifting weight lifting to fatigue all that sort of stuff sprinting U but I I usually keep it pretty basic because um you know it's not my forte but what would you say would be the optim way to maximize hypertrophy you know for our young Carnival listeners who are trying to you know adolescent sort of young adults that are trying to say okay I want to get I'm I'm feeling great now I want to get I want to get jacked how do I do that yeah nice okay well hypertrophy I mean it's been how how how to make muscles grow has been around for a very long time as in like the studies have been done on it and in fact in 2013 three British exercise scientists James steel James fiser and Dave Smith they did a study on all of the peer-reviewed scientific literature for muscular hypertrophy over the last 50 years in 2013 and it's titled for those who want to check it out it's titled evidence-based resistance training recommendations for muscular hypertrophy and all 131 studies were compiled and they were dissected in order to find what is the best most optimal way to grow muscle tissue now these guys looked at everything ay and the other thing to note they looked at papers that eliminated Elite populations like bodybuilders and professional athletes because they're hyperresponders they grow in spite how they train so they tend to the these individuals as you know they tend to skew the recommendations based on genetics and they'll just about pretty much respond to everything so what I'm going to share with you is actually backed up by science and also back backed up by my experience of using it over the years okay so this will work for the natural trained athlete who has low to like low average genetics okay so it'll work for them the most important variable the most important thing to get right is three words intensity of effort that is the most important variable forget about if you're not having enough protein for the day forget about if your um the time of day you choose to train how many sets you choose to do we speak about that in a second but the number one determinant to muscle mass is intensity of effort so people should aim to recruit as many motor units and thus muscle fibers as possible by training to what we call moment AR muscular failure momentary muscular failure what is that that's that last almost impossible rep that you don't think you can perform and you're getting to a place I like to call it the light switch rep because it does feel like a light switch that's just turned on because that rep is a very special rep and you don't want to miss it and as you recruit and I won't go too scientific if you want to know more about that I did a whole podcast with Dave Mack on it goes for about an hour and a half on on hypertrophy we could probably put in the link if they want to check it out but as you start training into that territory you start recruiting what we call the high threshold motor units okay muscle fibers work on a Continuum of low intermediate to um fast switch fibers and they respond based on the force output so the greater the force the more you start recruiting the high threshold motor units these motor these these fibers are responsible for most muscle growth okay so when you're training intensity of effort is the name of the game now as I said earlier intensity and duration are inversely related you can go hard you can go long you just can't do both the mistake people make is when they've training they think more is better they think by doing three and five and 10 sets that it's going to maximize and the reason why they do that is they're fearing leaving gains on the table they fear that if I don't do enough I'm not going to stimulate the growth mechanism well if you trained to momentary muscular failure if you switched on the growth Machinery you cannot switch a switched on switch it's already on once you've done the set and you've done to moment AR muscular failure that set's done my friend next exercise okay okay just one set to failure then one set but however I do like to warm people up so we do what we call one or two acclamation sets MH okay the first set you might be going at 50% of your working weight mhm the second set you might go at 75% and your last what we call your top set your your light switch set is one we go at your working weight now here's the good news the rep ranges are very vast in as low as five you can go with heavy weight as low as five as moderate as 12 or as light as 30 and regardless of which you choose the rep range is there are pros and cons to both for example if you choose to hit muscular as long as you're going to complete momentary muscular failure the outcome is identical and that's from the science yeah interesting whether you choose to go five reps to failure as long as you're going a momentary muscular failure whether You' chosen to go to 15 whether you go out to 30 the outcome is identical it's a pros and cons to that for example what are the what are the cons of going with heavy weight well high peak forces and there's a high likelihood of injury with really heavy weight but the pro to that it doesn't it it doesn't take long for your set to be done okay I don't know about you but like if I got to get to 30 reps I'm already mentally checking out you know getting it that high high up at 30 reps man I'm ready to go I'm out of here so I do I do like to aim for about a rep range of six to 8 maybe even 10 around that range okay the next thing I should mention about is to make sure that the Cadence is slow both the positive and the negative in the vicinity of 3 to 5 Seconds either way H we do that for a couple of reasons number one we do that to eliminate momentum any external forces that facilitate in movement will rob us of intensity and of course you'll have muscle fibers missing along the way by doing that and um we also do that to take full control of of the set so that you are hitting the targeted muscles you want to hit and you're not you're not offsetting other muscle groups that you don't want to be hitting like a barbell curl you stand doing bicep curls and you're swinging your back and you're using the spinal Erectors and everything else you're not really targeting the the elbow flexors as you would do okay now um You can I like I like to break it up um depending on a client's um experience levels if if a the beginner I like to maybe start with a full body workout of F four to five exercises broken up into um a a a vertical pull and a vertical push it could be a pull down or a chin up and it could be a shoulder press machine shoulder press by the way the signs has shown that whether you choose to go free weight or machine the outcome's identical interesting so there's no real difference in fact you going on a machine for those who aren't very Savvy in the gym by using a machine that allows to create a fixed Groove pattern you don't have to focus on coordination so much and you can just focus on going to momentary muscular failure mhm by working a machine I think Arthur Jones was using a lot of the Nautilus machines back in the day and he was using those machines to to to great success of course Mike menah used them and um then of course Dorian Yates MH they use both of them so vertical pull vertical push horizontal pull horizontal push and a hip extension exercise like a leg press or if you can if if if you can squat those five exercises as long as you are going to momentary muscular failure on those five exercises you will grow tremendously once you've trained them I've got on my phone a little timer and remember muscle mass is performance dependent but performance is recovery dependent so the idea most people have this skewed belief that we get paid by the week we go to school by the week let's fit the entire body by the week everything's going to be done by the week what if what if you haven't fully recovered why three days a week why not try weeks one and two let's say you might do Monday Wednesday and Friday because remember once you've stimulated the growth mechanism your body does not build muscle straight away the body first has to compensate put back what was lost once you finished your workout and the only time it over compensates build's muscle tissue if left untouched during a sufficient rest period hey everyone if you need a little extra help getting started on a carnivore diet and my online resources that I have for free aren't enough for you you can go to www.how to carnivore docomond carnivore challenge where you'll have online Resources Group support weekly Zoom meetings as well as the ability to chat live with myself Simon Lewis and the others in the challenge who can help you and support you and give you extra advice and help you along the way so if that sounds like something that would be beneficial to you then please go to how carnivore docomo I'm I'm not an advocate of backtack days because the central nervous system takes a pounding as well as the muscular system so you need to be fully recovered so you might start the first two weeks on this full body workout Monday Wednesday Friday Friday for a couple of weeks and then you might as the stresses go up so to the demands of the body go up so you've got to compensate for those stresses by providing more rest so your Monday Wednesday Friday does not have to be regimented won't make you a bad person if you went Monday Thursday and Saturday or Monday yes so Monday take Tuesday and Wednesday off train Thursday take Friday and Saturday take Sunday on so rather than every every other day you might take an extra an extra rest day for a couple of for a couple of weeks I train Anthony I train every five days oh interesting okay I train I train a push pull leg a push day so I'll do chest shoulders and triep on day one I take now by the way never started like that it was Monday Wednesday Friday I would do a push down on Monday I would do legs on a Wednesday and I would do a um pool on a Friday but then as the intensity went up I needed more rest how did I know that because by the time Wednesday came around man I was still spent from Monday mhm so I thought but it's Wednesday you should be doing legs today no you shouldn't listen to your body if you're not ready to bend bars and go in and beat your personal best don't go into the gym take an extra day off your body's still overcompensating so the moment I took off the Monday the Tuesday sorry I trained Monday the moment I did not train on Wednesday and start training Thursday the Gaines went up again I started getting more games the extra day rest changed everything for me and now it's now I'm at a point where the intensity is so high that my that my rest days are 5 days apart I train Monday Tuesday Wednesday Thursday Friday I would train Saturday take Sunday Monday Tuesday Wednesday I would train Thursday and that's how I'm doing it and and you should not be reaching sticking point in performance by providing more rest so is that and then and then you're splitting up those those so you're like doing so so on the Monday you're doing chest shoulders triceps triceps yes and Saturday you're doing a leg day yeah yes and then I'll do the back day yeah so rather than try people are so fixated on feeding everything in the one week mhm saying like it's like we get paid by the week we go to work by the week we go to school by the week we should train full body by the week and that's a mistake because a lot of the gains that people leave on the table is not because that they're not training enough which probably might be the case but they're actually under resting MH they're not resting enough because here's the body saying okay man I'm happy to keep performing for you more reps more weight more reps I'm happy to do that for you but you're not giving me the same you're giving me the same rest that's a pretty shitty deal man here's me trying to continue performing higher and higher like 100 like 150 kgr deadlift right to failure is not going to be the same intensity or demands on the body as a 240 kilogram deadlift to failure so if if you're if you're going from 150 progressively adding weight over time let's say a whole year good luck trying to get the same recovery on 250 as you are with 150 it's not going to happen so you need you need more recovery and that's the Missing Link people have is like they just see things that are packed into one week and they don't see the um feeling is the language of the body Anthony MH if you don't feel genuinely don't feel like going into the gym and beating your personal best you have no business going to the gym today right none because you're in there to beat your previous best and you need recovery for that muscle mass is performance dependent performance is recovery dependent you don't rest enough you don't grow enough Mike menah said that one yeah so so that's how I do it and I'll never deviate from that it's an intelligent way to train uh you'll be injury or at less less likelihood of injuries because you're not having these repetitive um movement patterns with multiple sets and multiple frequencies in the gym and you end up with having soft tissue injuries all the time that's the other thing yeah do you understand yeah and then um is that what you train your your bodybuilders with as well that same sort of split or is it more intense for them um well a lot of the bodybuilders that I train they use performance-enhancing drugs so this is the other thing um it's very difficult to get advice from somebody who number one has Superior genetics to grow muscle tissue I mean think of the the guy walks into the gym is going to go to the most jacked guy and get advice yeah you know but the most jacked guy number one they've got Superior genetics number two they're probably using Peds performance-enhancing drugs so I should also mention that um we spoke about it those who have a lot of testosterone super physiological will keep ctis all down regardless okay so so these people are the exception not the rule and they they can by the way they do train every day and I tell them you would be able you're not maximizing your truest potential by training every day had you had more recovery in but they've got this fear of losing leaving gains on the table you see yeah um but look at someone like Doran Yates he took his fullest potential to the he brought the full that's the thing with this type of training high-intensity training is the most efficient way for you to maximize your full potential okay because every single workout is like War because you're beating your personal best from last time and it's going to hurt mhm if you're not worried about going to the gym you're not training hard enough if you're not if you really you you're probably exercising but you're not really training mhm okay you're there to beat your personal best man you're there to grow muscle tissue my carves I had you could clean pipes with my carbs back in the day very very skinny carves right and I thought I thought wow I need to smash them with more volume then I realized and Mike men spoke about it as well the carves are one of the most overtrained muscle groups in the human body we're always work walking on them and so if if too much volume is the problem how come more volume be the solution trying to put out like a fire with gasoline so you know when they grew when I trained them less often one set to failure super high intensity they grew now they're cows they're not cars now all right so so once I gave him more rest because they're so overworked and now I was training them infrequently with super high intensity we're talking my goodness like one set to failure either seated or standing car phasers and a few four straps here and there they grew like diamonds man and people saying what are you doing for your cares your cars are awesome I go I'm just ashamed to tell you I train them once every 15 days MH yeah sorry not s sorry not sorry yeah right so that's how you build in my opinion to grow to grow muscle tissue is you need a stimulus and you need a response but you need to provide enough rest to cater for that response okay all right and um you do that you know the palest ink is better than the fondest memory meaning grab a pen and paper write down your result MH about next time and you're going to be [ __ ] shocked I use the word at how much strength strength you'll build over time first you'll build strength you'll build what we call neurological efficiency your your nervous system starts getting more familiar with the movement patterns first strength will come in and then muscle mass will come for the ride because of it because what he supposed to do as you get stronger get weaker what he supposed to do as you get bigger get weaker you're getting stronger you're going to put some muscle mass on but first it's strength that will go up and muscle mass will follow you for the right afterwards that's how it works and I'm looking at this way really I did that last time I get to the I get to the rep ranges let's say I was doing a calf raise I just use the exercise now and I'm like that weight for that many reps I get to those reps and I've got like five or six to go easy to hit failure I think really I hit that failure last time it really gets you by surprise that how much strength you'll build over time provide you using you know get rest and you're also eating the car the carnival way you're going to grow like weed yeah all right so yeah no that's awesome uh yeah I've heard I've heard metkar talk about that and I always sort of wondered on it it's great to get your your thoughts on that as well men yeah yeah yeah yeah yeah very very smart guy yeah yeah and um perfect well all right I I really appreciate it that was awesome how uh how do people get a hold of you and uh find more of your stuff cool man so um the best way well first off through Instagram so look at um the lean 7 on Instagram that's the first way th lean 7 l n Le n seen as as the name suggests then also they can go to the website the lean 7 .com. au but if they want access to the the training all the hormones if they want access to that just just comment just comment into the the messages the comment section below training and I will and I will personally send you through the training video that you can actually watch through a link and then that's the best way otherwise it's probably best for people that are interested in knowing more about the hormones and going over the the whole training video again we have a like a more detailed version a private training video so just comment training in this video and I will personally respond back with that link is that cool that's great awesome man always always enjoy catching up with you and collabing it great yeah another Feast of the Anthony Square yeah yeah that's it absolutely Co man all right that was awesome man well thank you so much and thanks everyone and yeah please do leave a comment let us know what you think and um and do uh comment if you want to hear more and uh Anthony or I will we'll get back to you thanks everyone thank you bye hey guys thank you very much for taking the time out to listen to what I had to say if you like it then please like And subscribe to my YouTube channel and podcast and if you're on YouTube then please hit that little bell and subscribe and that'll let you know anytime time I have a new video out which should be every week if not more and if you can share this with your friends that would help me get the word out and let me know that you like what I'm doing thanks again guys