Episode 19 - Behind the Curtain: EXACTLY How I’d Optimize a Celebrity From the Ground Up (SECRETS)

Business athletes, what is going on? Come and add you with another episode. And this one is a little bit different, but I think that you're gonna find it very, very interesting. And it's this, behind the curtain, how I would optimize a celebrity from the ground up. Essentially the full stack, how high level humans actually optimize. So what I'm implying here is, let's say I had someone come to me. Let's say I had Dwayne the Rock Johnson come to me. And Dwayne said, "Frazer, I've gotta get in the best shape of my life for a movie. I've gotta put on some muscle. I've gotta get jacked. I've gotta get just super like, doubting, energetic, lean, vascular. But I also need to have a ton of energy and a ton of mental clarity 'cause I'm gonna be shooting these long scenes and we're gonna be, it's a grueling schedule. So I can't just be in great shape, but feel terrible. I've gotta achieve both. How do I achieve both? How do I do it? And I will tell you guys, this road map, if you, I'm gonna throw everything in the kitchen sink at this. So obviously you've gotta remember that this is me just removing all the stops. Like if money was not an issue, and obviously I'm not gonna go so ridiculous that we're doing some obscure procedure, you know that costs a million dollars that no one can do. It's gonna be things that the everyday person can obviously obtain and do, but it's just a matter of how much of this do you want to do, and I'll help you way up the pros and cons. So I say this because this podcast episode is for people that really are curious about what's possible. And I would even go as far to say, it's for people that have started their journey and they have some momentum, but they're really curious about how fricking epic, they could change their physique and their health and their energy and their output in 2026. So I would actually tell you, if you were able to even implement part of what I'm gonna say here in this episode, it will absolutely transform your physique. But again, I will also say this, you know, do your own research, please consult your specialist, and I would definitely tell you that the dosing of different things and the way you structure different things will vary. So please don't take just stock standard dosing suggestions or just guess, don't guess. If you need help get into my business athlete council at the very least or get into my PX 101 concierge coaching, in fact, I have my ultimate business athlete cohort. It's a one year process. So if you're interested in something that's pretty done high level, but still viable for most people, drop me a message and let me know. So what would we do? Dwayne, let's discuss. So the first thing that I think is really important when you're thinking about just overhauling and optimizing is we need deep diagnostics. We don't want to guess. Most people just guess, you know, for example, they say, oh, I really did that, that carnivore diet or I did that keto diet or whatever diet that insert anything, even a plant-based one. And they're like, oh, that was perfect. How do you know? Did you run all your metrics? Did you run your APOB? Did you run your C-reactive protein? Did you run your fasting insulin? Did you run food sensitivity panels? What do you know? Did you get a dexter scan done so you could see the body composition change or did you just jump on the scale and subjectively just kind of guess? Because data helps ground you and it helps give you clarity. Because especially if you're not really in tune with your body, it can be hard to discern what's working and what's not. Now, I do think subjective metrics are also very important. So how do you feel your mood, anxiety, energy levels, digestion? Those things are really important and we're going to discuss those things too. But you do need both. So you want subjective biofeedback metrics, but you also want objective data like comprehensive blood work. We want to see all the different hormone systems, lipids like cholesterol, inflammation markers, like C-reactive protein, uric acid, homocysteine. For hormones, we want to see total and free testosterone, six hormone binding, globular and estrogen. We want to see DHA and pregnant alone. I even would run IGF1 levels. And I'm going to explain why because that relates to the dosing of certain growth hormone releasing peptides. I would run vitamin D, vitamin B12, because those drive all kinds of systems in the body. This just kind of goes over it just quickly. So I would want to know what male or female, what all the sex hormones were. Because sex hormones essentially dictate what's called partitioning ratios. So when you eat calories, what dictates where your body sends calories, whether it sends it into muscle glycogen or body fat, what are partitions it towards in some sense is dictated by your hormones. It's why if you are a man, typically, you will partition more calories towards muscle glycogen and muscle building than a woman. Why? Because you have higher levels of testosterone. Testosterone is that anabolic sex hormone. So we want to know what those levels are at, because that will have an effect on what your body does with those calories that you consume. We want to know what your estrogen levels are at, because not enough estrogen is going to affect your joint health. And that obviously makes it hard to train. If your joints are really aching and you're not recovering well, you're not going to be able to train to your maximum output. And so we want to make sure that Duane's going to be on testosterone replacement therapy, I'm sure. And so we don't want to be slamming a bunch of estrogen blockers, because that's going to drop as HDL cholesterol. It's going to affect his mood, and it's going to affect joint health. And obviously, that's going to appear as a ability to train. So we really need to make sure that we really fine to an entire-- I'm going to explain how we do this. But alongside that, we want to know DHEA and pregnant alone. Those two are like upstream precursors to testosterone. And they're basically stress buffering neuro steroids. So when you are just living stress factors compound, poor sleep, or just being busy, being a father, wearing all the hats, the pressure of the movie, training, everything, that's a bunch of stress factors. And the better your DHEA and pregnant alone on level are, the better your body can withstand a lot of physiological stress. So for the business athletes, for the high performers, DHEA and pregnant alone are important markers to know, because not only do they have an upstream effect on testosterone. So even if you weren't on testosterone replacement therapy, you would especially want to know what those are. Because if they're low, that will have a negative effect on total and free testosterone. But even outside of that, you want that stress buffering system. So your body can recover and handle the training. It can recover and handle from the travel schedule and the long days shooting the movie. So that's key. And other components, we want to know what your thyroid metabolism is like. TSH, like to thyroid stimulated hormone, T3, T4, thyroid antibodies. We want to obviously make sure that you're not having any autoimmune reactions. So that's why we test for thyroid antibodies. Because the last thing we want is to find out that you're having an autoimmune reaction in your gut or in your thyroid or something that like Hashimoto's thyroiditis, Graves disease, like these things will have a really negative effect on someone's output and performance because their body's essentially attacking itself. So that's the last thing that we want. So we check those things to make sure that none of that stuff is going on. We would also check sex hormone binding globulin, because that needs to be managed. Because that will bind up some of that total testosterone, reducing the free. We want your free to be as optimal as possible. Because that's where you will be building that maximum amount of muscle. And obviously, what I would suggest to Dwayne is a bit like, look, in your 50s, it's not smart to start blasting steroids. Like I would advise again, set, let's just really clean up your process. So it's creating like a really synergistic effect across the board. And that way, that will replace the need to just be running higher doses of testosterone and stuff. Because if you run 250 milligrams, 500 milligrams of testosterone, you're going to get all kinds of side effects. You're going to get puffy water retention. You're going to have to use estrogen blockers. Your blood pressure is going to go up. It's not good. We don't want that. We want to keep you healthy and optimized. So I would be running probably for a guy that size, probably ride around 200 milligrams, maybe just under. But we want his total testosterone to be up around about 1,000. The old range is about 300 through to 1,000. So I want him to be in that Goldilocks zone for him at least for this role up to about 1000 to 1000 and 50. That way he's not right at the top end because if he starts pushing up into that top end that's when he'll start to get side effects. You'll see increases in hemoglobin and hematocrit like blood thickness and the thicker your blood gets, which is what a lot of guys do on testosterone. The blood gets thick, it increases blood pressure, the heart has to work harder because it's pumping frickin molasses through your arterial system. That's when you run in those potential risks. So we need to make sure we refine that. Now if for example his estrogen was running a little bit high, I would try to avoid using a nastrous ol and a rheumatase inhibitors at all costs. I don't think they're ideal, but I would be using dim. So dim, DIM is a estrogen metabolism, estrogen metabolizer that can be found in cruciferous vegetables. So I would be getting him to consume broccoli, microgreens and kale microgreens every day because there's going to have a large amounts of dim. But I would also be getting him to supplement the symptom to help with that estrogen metabolism because estrogen, whether it's too high, is going to make him hold water retention. And we want him to be very like ripped, vascular and lean looking, not puffy. So if his estrogen is out of control, he's going to have the puffy face, he's not going to have as much definition through his abs. That's we don't want that. Now outside of those primary markers, I want to know what's happening with some of the inflammation markers. So see see reactive protein, uric acid, homocysteine, TMAO, because these are markers of general different types of inflammation in the body. But just think about it from this perspective that if you have elevations and inflammation in your body, you're typically going to hold more water retention and you'll typically look more puffy. Because think about it, it's a form of inflammation. And you're also probably not recover from your training as effectively. We really want to maximize how you recover. So your energy is very good and you are really pushing the water weight out of your system. So you look really dry and lean and vascular. Exactly how you want to look for the photo shoot or whatever you're working towards. Outside of that stuff, knowing insulin sensitivity markers, you know, because that also affects partitioning ratios. So I want to know HBA1C, I want to know fasting glucose and I want to know fasting insulin. So we really want to focus on his insulin and his HBA1C. Because that kind of dictates when we put carbohydrates into his diet, that will dictate the amount of carbohydrates, but also like what he can even tolerate. Say if he came to me and he had a high level of insulin resistance, like his fasting insulin was kind of high, say it was like 10 to 15 plus, which it probably wouldn't be. Then in that case, we would really want to be mindful about how many carbohydrates we push in and we would really time it around his workouts. And I'm going to talk about that when it comes to carb cycling and calorie cycling. But outside of that, I would say the other markers are just your basic sort of met up your liver and organ function ones, kidney, liver, pancreas, that type of thing. Because people don't realize that all your organs play a role in your system. And if they are inflamed and they're not doing well, that inflammation is going to make you feel sluggish and it's going to back up your system almost like a block in the pipe. And that's when you look watery, that's when you look puffy, that's when you feel tired, and we need to make sure that none of that stuff happens. So the first thing we want to do, like I said, is comprehensive blood work. We want to know our data. We want to know the numbers. And we're not just focusing on normal levels. We're focusing on the Goldilocks zones. So these optimal places where the magic happens, like I talked about with that testosterone target, you know, you could say 350 is normal, but are you going to get maximum body composition change being there? Probably not. The other thing that we would look at is we would test that IGF1 level. Now IGF1, insulin like growth factor one, is it's almost a, it's like a proxy for growth hormone. And so this would tell us where we are in terms of our dosing for certain peptides. So I would be running a good smart testosterone replacement therapy protocol with him. Rather than doing one or two shots a week, I'd be doing daily micro shots to mimic the natural pulsatile response of testosterone on a daily basis. So normally man will pulse testosterone on a daily basis naturally based, based off your sleep cycle. I want to model that as closely as possible. I don't want to take a shot once or twice a week and create some big surge and then like a big trough. That's not mimicking natural pulsatile flows. And that's also why people get side effects and they feel suboptimal. So daily micro shots in alignment with that daily sort of circadian pulse of natural testosterone. But I also want to know what is IGF1 levels are because that will dictate the growth hormone releasing peptide dosing. So things like Tessa, Muralin and Ipa Muralin. Again, same principle here. If you take a little bit too much of that and you push that IGF1 level up too much, that can make you hold a bit of water retention. You know, one of the common things with high levels of growth hormone use is water retention. When we get you in that Goldilocks zone, you won't experience that. And we want that Goldilocks zone because when you have optimal growth hormone and IGF1 levels, you'll get a really good muscle pump. So like when you're training, your muscles will feel really full and pumped because your body's very good at pushing glucose into your muscle is glycogen. And beyond that, your recovery will be really good. Your joints, ligaments and tendons will recover really well. So essentially your ability to recover more proficiently will go up, which is exactly what we want. I'm going to talk about peptides in more detail, but I just wanted to cover that IGF1 marker because that's one that a lot of people don't run and they don't even realize that they can actually titrate their peptides based off their blood work. Now, the next part of that equation is definitely a food sensitivity test. The reason why I say this is because if we want to put on some muscle on Dwayne and we want to get him really dialed in, we have to make sure that the foods that we're consuming are not having some type of chronic low grade allergy response. Most people inadvertently do this. And so they're consuming stuff that they think is healthy, but their body's having like a chronic reaction to it. And so think about it from a perspective of if you got some sand paper and you just were rubbing sand paper on your arm and you were just doing it lightly, but you were doing it every day. At a certain point, that sand paper would start wearing a hole in your arm and it would get all septic and pusse. Now, your gut lining is very much the same as that. So every time you eat, it's like you're applying a little bit of sand paper to that lining of your gut and the more food sensitivities you put in, the more aggressive that sand paper becomes. And that breaks down your gut lining and that causes proteins to leak into your bloodstream and that's what starts to cause autoimmune reactions and bloating, gas, digestive issues, think about it. We want you to look flat and lean. We don't want you to look all bloated and puffy. It's the worst thing, the last thing we want. But also, the food sensitivities will affect your mood and your energy. And so if you're going to be like working long days and producing at the highest level, we absolutely need to be making sure that those foods really compliment your physiology. And that's why when people tell you, oh, you know, I did this diet, it was the best one. According to who? Have you looked at that person's food sensitivity panel? Have you looked at that person's blood work? Have you asked that person about their biofeedback? Because if you haven't, then that is a complete fallacy as far as I'm concerned. That's why the way that I do things I find is the best way because it's very, very titrated down to you. So we would be running stuff with doing like a food sensitivity test and we would be looking at, okay, what foods is he having a reaction to? So, say for example, one of them was dairy. We would swap out his dairy based protein powder. We'd do a good quality plant-based protein. We'd probably do something like kachava. We'd do a superfood protein powder. So that way, he's not just getting the amino acids in the protein, but he's getting a lot more bang for buck with the superfoods, the greens, the reds, you name it. All the different micronutrients too. All the calories that we put into the rock, I want to make sure that every single calorie has this high yield, a very high ROI. So, rather than just giving him a bunch of broccoli, which is what a lot of people do, I would be stacking kale microgreens with broccoli microgreens and broccoli sprouts. A ton, a ton more micronutrients. Same amount of calories, same amount of grams, much higher yield. And that yield is going to help him with recovery. It's going to help him with partitioning ratios. It's going to help him with his energy levels. I mean, all that good. good stuff that we really want to maximize. So that would be the next thing. The thing after that, and this is probably a funny one, it would be a here mineral analysis. Now I realize the rock has no hair. So in that instance, we would look for a lab that can run another type of sample, but we want a mineral analysis. Because what we often find is that when you run these, if you can pinpoint objective mineral imbalances in your body, you can titrate and adjust your diet to enhance all those different mineral intakes, and that's really gonna help with energy levels and mood and just all the biofeedback stuff you'll be feeling. Most people don't realize a lot of the cravings that they get come from mineral deficiencies or imbalances. Part of it is habitual and emotional, but there is a real objective chemical response too. Like a good example is if women crave chocolate at a certain point with their monthly cycle, very often it's because they're depleted in magnesium and iron. And so if someone is training really hard and they're sweating a lot and they start to crave salty foods, they're looking for sodium. And so what I want to do is I want to get that comprehensive mineral test done to then really know, okay, based on where he's at right now, what foods do we really need to prioritize? 'Cause if his iron is low, for example, it's gonna have a really negative effect on his energy levels. You know, if his magnesium is low, he might get a lot of muscle cramping and he might fatigue very quickly. So there's this different, we wanna make sure each one is optimized. So everything from the ability to contract muscles, which is sodium and potassium, your ability to regulate your high rate, your ability to help increase your mood and increase relaxation on your nervous system. 'Cause I mean, you're gonna be pushing yourself. And that's where people break down. They'll do 75 hard, but they don't have good recovery protocols. And so because of that, their body just starts to slowly to break down. And that's when you see like all the inflammation start to go up, the aches and the pains and the sleep normally turns to garbage. The resting high rate starts to increase. You often start to notice you're getting hungry more on cravings. What's going on? Well, you're stressing your nervous system so much and you're not recovering well. So the training stimulus is gonna burn you out. We have to make sure that he's recovering well so that when we push him really hard with the training, he's just, he's frickin' dialed. And I've done this with people by the way. I've managed a few high level people. And this stuff that I'm sharing with you absolutely does, it does work. Now, another thing that I'd be looking at is step count and movement and sleep cycles and sleep score. So I definitely wanna pay attention to sleep cycles and sleep score. So we would probably be using something like an aura ring. And I'm not as concerned about total sleep. Obviously I wanted to be between six and eight hours. I realize a lot of high performers, they usually get like five or six, maybe six hours. I think you can still win if you get six hours, if you're a REM and deep sleep are high. And so I'd be looking at his REM sleep, I'd be looking at his deep sleep. I wanna make sure that those ratios are optimal for him, his age where he's at and that his sleep scores and reading the scores are up in the 90s. So we would play with that depending on where he's at. I would be looking at playing with the timing of his dinner meal. You know, I wanted to eat a bit earlier so he's not eating right before bed. That can often raise body temperature and that can have an effect on your sleep depth. I'd be looking at certain peptides to make sure they're not having a negative effect on his resting heart rate. For the odd, every now and then it's not common. But for the old person, Tessa Moralin, for example, can increase the resting heart rate. It's very uncommon but it can happen. So I'd be really paying attention to like some potential side effects with some peptides that are very uncommon but can happen because that elevation in resting heart rate will affect sleep depth. I would be looking at adding certain supplements and like magnesium, thinning serene, high dose glycine. I think the high dose glycine and thinning serene and a small microdose of melatonin. Like that little combination with some magnesium or three in eight and by glycinate, perfect. Like that will be a very good little rotation. I'd probably stack in some Tulsi tea while he's with his dinner meal. That Tulsi tea has ralora and that's going to help calm down that nervous system strain. So if he's having been having a really action-packed day shooting and filming, you've got to learn how to calm that nervous system down. And so outside of those supplements, I would be focusing on really calming down that nervous system at night time, dropping the air temperature in the house or the hotel where he's staying. Heck, I would even get his assistant to carry some candlelit diffusers with them on to wherever they're traveling. And so they bust out three or four candlelit diffusers and diffusers essential oils like lavender and stress away. When he gets in there, we've got all those diffusers going. We've got all the interior lights turned off. So it's just this orange light, very good for the nervous system, helps with melatonin output. And we're just diffusing those calming oils to just really bring down that nervous system response. And then outside of that, we'd have on Spotify or YouTube Premium on the TV, we'd turn the brightness down and we'd have some spa music, some spa music playing or some relaxing type of soundscape, just very calming stuff. So that way, when we get back and he's had his dinner meal, he gets into that sleep depth quickly because the deeper we can get into sleep and the better we can sleep, it will push out so much water retention out of his body and he'll get a really good pump. What you'll notice is that when you sleep well, your cravings go down, you get a really good pump in the gym, you're strong, you don't have a lot of water retention, like your body's very good at pushing all that lymphatic fluid out. Your mood will be really good and you'll have a lot of mental clarity and focus. And obviously that's the perfect environment for really optimizing how you perform. What I would tell you guys is just imagine you're replacing or draining the rock Johnson with yourself and you're working towards a big business goal, a big life goal. Just think of any big business and life goal that you need to achieve that requires just the highest level version of yourself to achieve the frickin' amazing thing. Like this stuff really does work and it is key. Now, the next part of this, let me just grab a drink. Gotta stay hydrated while I'm doing this. So step two is nutrition is the foundation. This is a software. You know, I always say food is like software in your body and mind and the hardware. I find this is where a lot of high performers and pros and fitness people really screw up. So they just focus on protein and calories. They eat the typical body building paleo bro diet. You know, you've got their chicken and broccoli with avocado and sweet potato or rice. That's such a one dimensional approach. It can work to some capacity, but you're not gonna have really solid output. Like you might get a physical result to some capacity, but you're sure as heck aren't gonna maximize it and you definitely won't be recovering like you could and you won't have the same high level energy like you could too. So this is why we have to have a different approach so we can check off all of those boxes. So what I would be doing with him is I would get him to track his calories for five days in an app like chronometer. I would be cross referencing this tracking with his mineral analysis and his food sensitivity panel. So I would look at his five days of data and I'd look at all the patterns and the trends. I look at his total calories, I look at his macrosplit, I look at his protein intake, I would look at the daily recommended intakes of every single vitamin and mineral that he was consuming. And what we would do from that is I would start plugging the holes. So I'd look at the okay, he's low in salineum, always low in zinc or he's low in magnesium. And first what I would do is I would start weaving in foods into his macroboles and post workout fuel that plugs all those micronutrient holes first. You know Brazil nuts are high in salineum, prunes are high in boron. Boron helps bring down SHBG, liberates more total testosterone. So you can see here we can reverse engineer the diet to a very surgical level. People don't do this. I know very few people that do this to this level. Now what I would also be cross referencing is his food sensitivities. So I don't want to give him a bunch of foods that have the micronutrients that he wants. If he's got a high sensitivity to that food, because that's going to exacerbate biofeedback. He's going to get swollen, he's going to feel puffy, he's going to get gas. That's not what we want. So we need to make sure that his gut is feeling really good, that he's not got a bunch of food sensitivities in there, but we're plaguing all those micronutrient holes. I would be opting for about one. probably 1.25 grams of protein per pound of body weight. And the reason why I say this is because when you're under that much stress and you're pushing that hard, I would encourage someone to just push your protein count even higher just to make sure you have like a security measure. Now you could probably get away with one gram per pound of body weight, but I find that protein is quite satiating. And for that reason, it keeps people fuller. So if you wanted to get lean, you need to be able to control your hunger. And so protein can help with that satiety response. But what I would be doing is I would make sure he has a balanced approach. So I don't think that you just need to do a freaking keto diet. Or you, look, I've been plant-based for 13 years. I think there's a, and I'm gonna do an episode on this by the way. There is a ton of health benefits for the plant-based diet in terms of reduction and inflammation systemically. And inflammation literally drives aging. So I'm physical proof that you can get a physical result on a plant-based diet, but I want something that's gonna stand the test of time to where I'm 100. Right, I don't wanna be jacked and have a hard attack of 50. That's what a lot of these guys who are slamming your typical diets, that's what they're gonna run into. Because they're not thinking about the micronutrients or the inflammation in their cardiovascular system. They're just paying attention to like, I'm not getting bloated today. Well, you're not getting bloated 'cause you didn't add a ton of fiber in, but that's not the issue. The issue is your gut's wrecked. You gotta do a gut rehab protocol. And so I'm gonna talk about that too, by the way, the gut stuff, 'cause that's key. Now, with the nutrition, I would be focusing on, like I said, blood glucose stability. I wanna make sure as blood sugar levels are very stable and that the carbohydrates that we do push in, we drive them in around his workout time to fuel performance. So we'd probably do things like beet juice and beet juice powder, coconut water, during a workout, like very fast acting carbohydrates. And then post workout, we wanna drive an antioxidant rich low glycemic index stuff, like blueberries, blackberries, raspberries. The people will typically say you can have high glycemic index carbohydrates post workout, but what I find is that that can make you feel kind of tired and foggy. And so I'm balancing that act of, I don't wanna give him that tired foggy feeling if we can still get some fruit sugars in, but they also have antioxidants too. Remember, like I was saying, the yield, the ROI of a food. And so I would be adding all of those things and I'd probably stack in some goji berries. I stack in a little bit of red grapefruit juice to help manage blood pressure. So as blood pressure is under control, the red grape, the goji berries are very, very high and vitamin C. And so that's gonna help with immune system. 'Cause when you're traveling and you're interacting with a lot of people and you're training hard, your immune system will be strained. And if you don't wanna, last thing you wanna have happen is get sick. So things like goji berries are gonna bolster that immune system response. I wanna make sure that the foods in there are very anti-inflammatory. You know, we'll use a little bit of extra-vit-good quality, extra virgin olive oil. All the things in there in terms of like sulfurifane and the broccoli sprouts, and a lot of antioxidants in these dark berries and stuff, purple potato. Because we want to bring down that inflammatory response outside the training window to really help keep the water retention down, keep the aches and the pains and the joint issues down and help with the recovery. Now, like I said, I'm gonna be paying attention to the timing of the meals. I want them to have his dinner meal about three to four hours before bed. So he has plenty of time to digest. So he maximized that rim and deep sleep cycle. I would be pushing in carbohydrates in and around his workout. So they sort of create their muscle glycogen response. So I'd be timing it. Basically like fruit juice or juices, coconut water, right before or during a workout to get that fast acting response. It just hits your bloodstream, which is what you want while you're training. Outside of training, that's not ideal. That's actually a bad thing. Outside of that, that post workout would be where we would initially do a good head of kachava or some type of superfruit protein. I'd add some salons cinnamon in there for the blood glucose stabilizing effect. And we do a good serving of goji berries, blueberries, blackberries, raspberries. Now, beyond that window, within about two or three hours, we do a post workout meal where we're pushing in some purple potato or some type of quality, starchy carbohydrate alongside in a whole food meal, like in a macro bowl type meal. That's to just really get that glycogen replacement. Think of glycogen. Think of carbohydrates like refilling the fuel tanks of your body. Your muscles are like fuel tanks. And when you eat carbohydrates, those carbohydrates break down into sugar, aka glycogen. And that glycogen gets stored in your muscles. So when you go and train the next day, you get a bit of pump and you're stronger and you perform at a higher level. If you don't do that, it's like you're running on fumes. And you won't have the same output. You look flat. And looking flat is not good. If you're doing like a photo shoot or a video and you want to look really full and vascular. So that's a little bit more of an advanced concept, but it's a real thing. Now, like I said, I would be focusing on just enough calories to fuel muscle building, but I'd be pulling it down and basically doing a calorie cycle. So we'd probably train every second day. And then on the days between doing active rest and cardio. Now, every second day means that on those days, we're pushing that calorie count up. So we're driving in more carbohydrates and a little bit more fats. Protein's going to stay the same across the board. And then on the active rest days where he's just walking and doing a bit of cardio, that's when we'll rip the carbohydrates and fats down and get into a deeper fat or state. On training days, we will push in a couple of servings of essential amino acids while he's training to just act as like a muscle building substrate. I think that's always useful. We'll add in some creatine monohydrate. And I will make sure that we do like a phasing period first because sometimes you can hold a little bit of water retention. And some people's digestion will be a bit sensitive. So we would test digestion. But we get through that loading phase at the very beginning. So he loses all that water weight and he just normalizes. Because the creatine's going to help with strength. The creatine's going to help with recovery and it's going to help with brain function in the presence of sleep deprivation. Now, obviously, we want to make sure the sleep's good. But if he's got to shoot some night scenes or whatever, he's pushing it really hard, that might not always happen. So we want to offset that inflammation in the brain. So your sharp is possible. You're thinking clearly, your thoughts are coherent. You're performing at a higher level like you're a fricking cognitive sharp shooter. So think about how that applies to you and whatever you want to achieve. Now, beyond that, I'd be looking at good quality lean proteins going through a rotation of three to four different proteins. I definitely have a plant-based protein in the rotation. I think that's always good for lipids and inflammatory responses. And I'd be finding a couple of others, like an omega-- one that's got omega-3-based proteins, like a good quality fatty fish, adding in some good quality. All the stuff's going to be good quality. Grass feed, grass-finished organic, you name it. But I'd definitely be adding in an omega-3-based protein, animal that's on land like chicken, good quality, and a plant-based as well. So we're getting the best of every single lever. And beyond that, I would be thinking about rotating through different starches. So I'd really probably lean in on-- and obviously, cross-referencing with food sensitivity. So I'd be focusing on things like wild rice, just because it's got a more nutrient-rich profile than say, like, brown-- just standard white rice. We obviously tested on as gutto first. Like, if it's hard on as digestion, we're definitely like opt for something else. But we'd be doing Japanese sweet potato, purple potato, because of the antioxidant values. I want to get as much additional nutrients and on top of the carbohydrates as we can. I'd be adding in little servings of blueprint extra virgin olive oil, very, very high in polyphenols, which is just a good and anti-inflammatory concept in general. Outside of that, we'd probably be using like avocado, hemp seed, those types of things to get some good quality omega-3-based monolin saturated fats, which is going to be good for as hard health and as lipids. Because this guy probably has a tendency to run high on his APOB and LDL cholesterol. And we want to make sure that we bring that inflammation down, because remember, like I was saying, if you have inflammation in your arterial system, you're going to feel foggy in your brain. Because that blood is flowing through the capillaries in your brain, too. It's not just localized to your heart and lungs. It's everywhere. It's in your brain. That's what it's going to give you, the brain fog, the ADHD type symptoms, and all that stuff. So I would really be honing in the macro bowl principles. We rotate through a nice staple sort of list of potential snacks we can play with. It's going to be things like, like I said, Kiwi Fruit, Goji Berries, Red Grapefruit, fruits, veggie sticks using like a low calorie condiment like new source. I would even add in a little bit of nato in me. So just different things that are kind of unique, but they have a very like good rich nutrient profile. I'd be adding in maybe a couple of wild grain rice cakes put like on work out days and adding some nut so nut butter on it. So nut so nut butter is like a seven nut and seed blend. So obviously think about it. If you're eating nuts or nut butter with seven different nuts and seeds, you know Brazil nuts, hazelnuts, walnuts, what's going to give you more nutrient profile that or some skippy peanut butter which is an inflammatory omega six garbage. There's a big difference. It might be the same amount of calories, very, very different nutrient profile. So that's where all of these additional things add up and make a real difference. Now beyond that, I would be thinking about his gut health and absorption because remember we are just what we eat, we what we absorb. And so a lot of people run into this issue. They try to eat this healthy diet, but they gut sucks. And then they wonder why they're getting bloated and feeling digestive issues. Like if you have never run a gut rehab protocol and then you start pounding back a bunch of sourcrout and kombucha, you're typically going to feel like a bloated manatee. And so I would be running him through my gut rehab protocol that I even share my business athlete council and with my one-on-one students. I talk about this in the gut rehab episode, but just kind of quickly summarize here. I'd be looking at his oral microbiome first, his mouth. So to be using like rive and mouthwash and riveton toothpaste to make sure as the bacteria and his mouth are good first, we'd be using a good quality digestive enzyme to help break the food down. It almost acts like an assist. So it really helps break all that food down when it goes into your gut. We'd be doing a stomach acid baking soda test to make sure his hydrochloric acid and his stomach is adequate. And if it's not, we'd use some B-Tain H, C-L and Pipsin to re-stimulate that hydrochloric acid quality. So when he's getting the food in his stomach, it's actually dissolving and breaking down properly. He's not passing out whole pieces of food out the back end, which I know people have experienced before. We'd be adding in some high dose glutamine powder to really bring down inflammation of that gut lining to help with any leaky gut type stuff. We want to keep that barrier very high integrity, like no leaks. I'd be adding in some seed sinbiotic to really help repopulate that gut with a good amount of gut flora. This is where I'd be looking at his TMAO score from his blood work. So TMAO is a gut bacteria marker. And very often it will tell you how wrecked your gut is. And so I'd be looking at that and adjusting accordingly based off that marker too. I would be really encouraging him to make sure he slows down how he eats. He does some slow nasal breathing before his meals to calm his nervous system down. So when he's shooting, or if you were doing a presentation or you're networking, you need to calm yourself down and breathe first and bring that nervous system strain down before you eat otherwise you will feel bloated like you won't feel good. So all of that stuff is obviously more, but that's kind of like a base layer because I'd be getting him to add that stuff in and I'd be obviously adapting the food sensitivities. And we would play with the five rest vegetables in the diet. So if we noticed that he was getting bloating and discomfort, but it wasn't even a food sensitivity, we'd probably opt for less raw stuff, like we wouldn't do just raw grated carrot or raw red peppers. We would do steamed or even insta pot. So on one end, if he was getting a lot of gut issues, we'd do more steamed and insta pot type stuff. At the other end, if he felt like his gut was really good, we'd do more like raw stuff. And there's a spectrum there. So we'd sort of figure out where he's on that spectrum and we'd build his meals out around that accordingly. And then obviously we would figure out how many calories he needs and protein carbs and all that for the day. And we'd figure out how many meals that he needs to have to hit that target without feeling really bloated and full. So it split it up. You know, ideally, especially like being very busy and trying to get so much stuff done, we would probably want to do like two main meals and then post workout and then a snack. Like a snack window. And we just kind of test that and see how his body handles it, see how his gut processes everything. Because we want to make sure that he's not looking really full and bloated. Because if he's shooting stuff at the end of the day, but he's looking full and bloated, he's not going to look good on camera. Equally, if that's you, you're not going to look good when you're speaking on stage. You're not going to look good when you're shooting that video. So you've got to make sure that you're conscious about, you know, if your gut's sensitive and you get more bloating, you might need to eat smaller, more frequent meals. If your gut can handle it, you can do bigger, less meals, right? So it's different for everyone. It's the thing to remember. It's different for everyone. Now another component is nervous system and stress load. So I would be looking at things like res resting heart rate, his HRV, especially when it comes to training. This is going to be how we determine his training intensity and his training load. Because if he's training really hard, and I'm pushing him, but his resting heart rate is creeping up overnight and his heart rate variability is starting to tank, that's when I know he's not handling the training volume well. So I would either decrease, go from like five or six days a week to like three to four days. At his level, I'd probably be training him five or six days a week, but we'd be very smart with the volume. But I would definitely add in the odd D low day, where if his nervous system is strained, we would go in and we would stimulate, not annihilate. So we would just stimulate the muscle, get a little bit of a pump, but we would not try and break the body down if we noticed those metrics were starting to skew. I'd be focusing a lot on the nervous system cues. So really thinking about breath work, walking. So anytime he's looking at a script, anytime he's talking with management, I get him to walk. Either on a walking pad, ideally outside in the sun and the light. Now, if he can get out and walk, that's going to be really, really therapeutic for the stress on his nervous system. It's going to help pump his lymphatic system and it's going to help move his digestion. And so that way he'll recover better, he'll look flatter with his stomach. Everything will optimize as a byproduct of getting like staying active, not just sitting down, reading like a script and not moving outside of the training. Those are key. Now outside of that, definitely the sleep stuff and definitely I would be looking at minimizing all the environmental exposures that connect like an endocrine disruptor or toxin. So we would make sure that his assistant has, you know, for his laundry stuff like that, we're using very good quality, clean products, clean laundry detergents. We would be making sure that we use clean dish soap on his dishes. We would be making sure that his cosmetics, his body washes, his shaving creams are all clean and very minimalistic because I want to reduce down all that chemical burden on his body that could be having some type of inflammatory response. So this is where you really need to cross your teeth and dot your eyes, but this is the stuff that makes the difference because if you don't do this stuff and you're not very aware of this, it will have an effect on inflammatory processes in the body. And our goal is to reduce that stuff as much as possible, as much as possible. So outside of that, we'd dig into like the hormone optimization. Now with the rock, he's definitely on at least TRT. He's not natural, but that's okay. What I'm going to do is I would say whether you weren't, whether you were natural, would still be running the hormones to look at them. And I would probably get you on some inclomophine citrate to help optimize that testosterone level naturally if you didn't want to use TRT because inclomophine citrate helps send a signal to the pituitary to turn to turn up LH and FSH hormones, luteinizing hormone and follicle stimulating hormone, which acts like an upstream precursor to testosterone. So I'd want to get your total testosterone, like I said, up around about 1000. Normally I would say 800 to 900, but for his case to get him really like looking as good as possible, about 1000, pushing it right up there. Now for him, we would titrate his testosterone dose. So I would look at where he's at right now and I would fine tune that total dose and I would split it up over a seven day period and micro dose every single day in the morning. That's the first thing that I'd be doing. I would be looking at like his DHEA and Pregnant alone, would be getting into that Goldilocks zone with a little bit of Pregnant alone and DHEA supplementation to help with like all that stress buffering that I mentioned. We would be looking at his sex hormone binding globulin and I'd either be getting him to take a little bit of boron supplementation or post workout, we'd add in a few prunes that also help with digestion, also offer a little bit of fruit sugar into the muscle glycogen. storage and they're high in boron to help with SHBG as well. I'd be focusing on foods rich in dim, which is an estrogen metabolizer that will help bring down that water retention and that puffiness without having to use an aromatics inhibitor aka an estrogen blocker because I don't I want to avoid that if we can. And so things like broccoli sprouts, broccoli microgreens, kale microgreens, the cruciferous vegetables are high in dim. If needed, we would use a dim supplement on top of that if his estrogen was creeping up above that normal range. I would be looking at his thyroid metabolism and what I'd probably get him to do is add in a little bit of a couple of seaweed crackers each day. Little seaweed crackers, nori sheets, I have naturally occurring iodine in them. I want that iodine because that's going to help with his thyroid metabolism. With all the pressure and stress and strain, if his thyroid starts to de-optimize it's going to slow his metabolic rate down and he won't recover as well. He won't lose as much body fat and he will feel tired and sluggish like a lot of people that have thyroid issues. And so I would be making sure that we troubleshoot the iodine in his diet as well as the selenium, which brings me back to that point of the nut so nut butter with the wild grain rice cracker because the nut so has brazil nuts in it and that's high in selenium. So between nori sheets or doles flakes or seaweed crackers for the iodine between the brazil nuts for the selenium, that's got a lot of his thyroid stuff addressed. I would also make sure that he's using a non-fluoride-based toothpaste because we don't want that fluoride docking to thyroid receptors and blocking thyroid absorption. I would also make sure that we take a charcoal filter shower here with us so he's not bathing and chlorine. We want to eliminate chlorine off his skin because that chlorine also conduct the thyroid receptors and cause issues with thyroid metabolism. Can you see here how there's a lot of different things but obviously if you pull all these levers, I'm telling you guys the results would be insane, absolutely insane. Now that way we've got a testosterone replacement therapy down in. We're not even having to throw in aromatase inhibitors in estrogen blockers to control estrogen. We're managing a six-hormobining globulin in his DHEA and all these different things through food and a little bit of base supplementation. That's and that's how you're going to achieve that ideal result where your nervous system is thankful. You're not straining the living daylights out of yourself. Now the next step is peptides and advanced support. So this is where I would definitely be pulling out some stops because I think there's a lot of peptides that will be helpful for someone in his position across the board. So I'd be looking at something like a cloblend which is KPV, BBC57, TB500 and GHKCU which is essentially like a good anti-inflammatory recovery peptide. KPV and BBC157 are really good for reducing inflammation in the gut but they help reduce injury profiles. TB500 brings down inflammation across the board in the body. GHK copper helps with collagen synthesis and collagen elastin production so his skin will look really good and because he's getting all that stuff for his ligaments joints and tendons his training will be very good too. That's like a nice base blend I'd be using with him. I'd kick his process off by using some MOTC and SS31 which are mitochondrial peptides to really charge up the mitochondria and his cells. Mitochondria are kind of like batteries in your cells and as you age those batteries lose their charge and that's essentially what makes you feel tired as you get older and that's what causes aging. So we charge up those batteries initially to get him through this whole process. Alongside that I'd be getting them to do daily micro doses of NAD which is essentially like again complementing mitochondrial function boosting energy capacity. All that stuff is going to help you perform better. If you have better energy everything is better. You perform better you think better you train harder you move you just move differently. In conjunction with those three I'd be adding in a micro dose of methylene blue that's also going to help with mitochondrial output too. So we're basically a little mitochondrial stack from but between those four things that we're just rocking. I would also be adding in some NAC which is like the precursor to glutathione and we'd be really focusing on that glutathione which is as super antioxidant again antioxidant is brain-down inflammation and the body which is exactly what we want. Obviously I'd be looking at his food diet from the five days and looking at all the different vitamins and minerals that he was getting and I would be plugging it with Whole Foods first but I would also be taking a good quality multivitamin to make sure it's almost like an insurance policy. Just to cover every single base especially because he's going to be pushing much harder than the average person and so in many ways his requirements will be higher right his magnesium needs will be higher because he's pushing himself so much harder than the average person and so a good quality multivitamin I would be focusing on some concentrates mineral drops because we want to remineralize that water because when he's training and sweating and performing all that sweat is going to create like sodium and electrolyte loss and so we really want to keep that in tip-top shape so he has more endurance he has more stamina to get through these long days. I'd be focusing on a double serving of Omega-3s. Omega-3s are very good for hard health but they're good for joint health and brain health they can help with mood and so I'd be really trying to focus on things that can help with mood so vitamin D, D3+K2, high dose Omega-3s, creatine monohydrate, all of that good stuff but in terms of other peptides I'd be looking at depending on where his IGF1 levels were, Tessa Moral and Iper Moral and blend stacked with some IGFLR3. IGFLR3 is an insulin-like growth factor peptide it's like that one is probably really going to pack on some muscle on them. The Tessa Moral and Iper Moral and blend is going to also help but it's going to be good for fat burning it's going to be good for recovery and just like general anti-aging processes. I would be looking at maybe adding in some C-lank or dihexia so those are neuropeptides that can help with brain function, mental clarity, mental alertness and sharpness so dihexia and C-lank would probably be my go-to's for him. I'm sure a guy that doesn't have anxiety so if he did have anxiety I'd be using something like CMax but because you know I would imagine he probably doesn't we'll just leave that one out. I would be adding in some SLU33PP2 which is like a sort of a it's like a what would you say? Like a fat burning peptide. Now a lot of people with things like red or true tide the GLP ones I probably wouldn't even use this for him because what I don't want to have happened is I don't want it to slow his digestion down. One of the challenges with red or true tide is that it does slow your digestion down a little bit. Nothing wrong with that for the average person but I want him to look really flat like his midsection to be very flat and tight and so if we can prevent digestion slowing down that's what we do. Now if he was getting issues where we're dieting down and he's getting really lean but he's fighting a lot of cravings then I would add in a little microdose of red or true tide that's going to help with that craving and hunger response but it can also help complement blood glucose levels and lipid profiles cholesterol profiles. Outside of that I would be focusing on it depends like if he if he came to me and he had some existing issues with his heart health and his vascular system which in many ways he probably would based on everything he's probably done. I would add in some bioregulated peptides that are that are heart based like cardiogen, vasujin and Vlon. Those ones are very good for the endothelial lining and his vascular system so I'm trying to basically regenerate a lot of the potential abuse that he might have gone through in like blasting steroids and pushing his body in a negative way so I'm not only trying to keep him in tip-top shape and get him there but I'm trying to repair a lot of the old damage at the same time which is possible it's just obviously a lot. Outside of that I'm really I'm trying to think of any other I would probably be looking at some type of immune boosting peptide because you know with the pressure and the stress and the training and everything we don't want him to get sick so I'd be running something like thymolin or thymogen or even some thymus and alpha one and I be getting him to run a low dose of that to just keep his immune system really really bolstered so he feels really good in terms of like not getting colds not getting flus all that type of stuff. Now if we're pushing him hard and he's having any issues with sleep or anything I be getting him to do a little bit of DSIP delta sleep inducing peptide or a little bit of pinealion. I'd probably start with pinealion just because I feel like that's a good one in general I like that one and those are probably the main things so it's going to be something like the mitochondrial stack I just mentioned SS31 MOTC NAD methylene blue it's going to be immune enhancing like thymus and alpha one or thymogen it's going to be recovery peptides like clove which has the case BPC157, TB500 and GHKC, you in it. I'd be adding in the growth hormone releasing peptides like Tessa Moral and Iper Moralin, which also help with the visceral fat burning. And I'd be adding in the IGFLR3, which is really drives that muscle building response. And obviously cognitively, I'd be adding in some C-Lank with some dihexer to get them like really mentally sharp and locked in. So you can see, it's a lot of stuff, right? But obviously if you know what you're doing, and you stack the peptides together, it's a pretty streamlined process. So again, this is a type of stuff I could help you with in the right environment. So rather than guessing, definitely do not guess this stuff. I've used all of these, I have tons of experience in all of this. So if you want help with that stuff, just reach out. Now, outside of the peptides, supplementation that's targeted and not random. So outside of like a good quality multivitamin, omega-3s, creatine, mineral drops. I would say we'd be looking at obviously his, the minerals in his diet. We look at the mineral testing, like I mentioned. We would try and troubleshoot that with diet first. But beyond that, I would probably be looking at adding in some extra magnesium. The things that I find in general, that high performers will probably need if they're pushing themselves, and they're really wanting to optimize, is going to be NAC or glutathione. Magnesium blend that has magnesium 3 and 8 in it, alongside the others, like by glycinate. I'd be adding in some, I'm just thinking, I would be adding in some burbring. So burbring helps with blood glucose control and gut health and lipid profiles, everything. I like it for the blood glucose effect. I would be adding in like the digestive stack that I mentioned because that's going to be really important managing his digestion as much as possible. Little microdose, like a 1 milligram of melatonin each night as well. People probably even adding a little bit of aged garlic. That's going to help with immune system and heart health, but especially immune system. Things like heart health are important long term, but he wouldn't be necessarily fretting about that during this process, but I'd be focusing on it. I'd be making sure we're reversing all the damage from all the old things he's done, all the goofy stuff. I see him do these massive cheat meals. I'd be swapping that out and finding healthy refeeds for everything, healthy food upgrades for all of that stuff. Because that stuff, you can get away with some of that garbage when you're in your 20s, but if you do massive cheat meals and stuff in your 40s and 50s, you're going to give yourself a freaking heart attack, or cancer, or both. So you've got to find healthy food upgrades for stuff, and that's where I really, really focus. But I would be focusing on labs, not trends. So I'd be looking at his liver enzyme markers. If he was having issues with his ALT and AST, I'd be running a global healing liver product. That's like a dropper you put under your tongue. That would be something I would run. The same thing with global healing kidney product. I'd add that in if we wanted to get his kidneys and his liver all dialed in and optimized. I'd be even considering maybe certain bioregulator peptides. There's bioregulators you can get that help with kidneys, that help with liver, that help with lungs, that help with the brain. And so I'd be looking at any areas that were clearly an issue. And I'd be stacking bioregulator peptides with some smart supplementation in that rotation. I'd be adding in essential amino acids while he trains. And like I said, a good superfood protein powder, because I want more bang for buck when it comes to the protein. I don't just want to be eating a bunch of protein and amino acids, that's just that. I want to get the other stuff like greens and a reds powder. What I'd also be probably doing is I'd be adding in a couple of different powdered fruits, like wild blueberry powder, pomegranate powder, because I want to get as much antioxidant rich surplus stuff in his diet with very low amounts of calories. So I'd even add in a microgreen powder too. So let's say at the very end, we really want to cut his fiber intake down to make him look really dialed in his midsection. Like he doesn't have any fiber sitting in his gut. That's where a microgreen powder, a wild blueberry powder, a pomegranate powder would be really useful, because you're getting all the micronutrients, but in a very condensed package, you're not getting all the water and the extra fiber with it. And so that's like a frickin ninja tactic right there that I'd be adding in. So you can-- and I'd probably be adding in some Himalayan tartaried buckwheat powder as well. Now, the Himalayan tartaried buckwheat powder comes in like a little chew form as well. And that's-- shoes have a little bit of glucose in them. I'd be getting him to take two of those before he trains. So now you've got the Himalayan tartaried buckwheat powder, which is very good for bolstering immune system, which obviously when you train as a form of stress, your immune system will have to work, but you're getting a little bit of that glucose hit, which is good for performance and muscle glycogen contraction, all that good stuff. So you can see like the timing of the things, the types of things we use, it's all tied in. Now, what I would also say in terms of training, I would be looking at his physique. And I'd be looking at the areas that are lagging. I'd be looking at the areas we need to bring up. I would make sure that at his age, we're using a lot of machines. And we-- the Smith machine, cables, and machines. Those would be the main things. We wouldn't be doing really stupid, heavy barbell back squats or anything. The risk of injuries is just too high. We'd be doing pendulum squats, Smith machine reverse lunges. We want to use Smith machine so you can rack it easily without getting stuck. And we want to use machines because you can get much closer to proximity to failure without injuring yourself and cables. So I'd probably-- if he was doing five or six sessions a week, I'd probably be doing like a push pull legs, push pull legs, or a push pull leg up a body lower body split. That way he's training each muscle group twice. Be doing two quality working sets per movement. And I'd probably be doing sort of like a shoulder chest tricep breakdown. And the pull is going to be rear delts, traps, back, and biceps. Now, I would be adding in some bigger compound movements, like pendulum squats, lunges, overhead presses, pull downs, pull ups, because those are going to have that bigger ROI effect. They're going to create a bigger anabolic response, but they're also going to create a bigger fat burning response. And so to get him leaner, I don't want to just be blasting a bunch of bicep curls and a bunch of setups. If we want to get him abs, we're going to do weighted sit ups. And we're going to do some hanging leg lifts and knee tucks to failure, two sets. That's it. So we're going to keep the volume a bit lower, but we're going to push hard, close to failure in the realm of about eight to 15 repetitions per exercise. So two sets, eight to 15 reps, pushing as close to failure, or one rip chive failure as we can, using cables, machines, or Smith machine, and a combination of isolation movements as primers to warm his body up. So the sequence of his workouts, the first two to four exercises will be primers, which are like your isolation movements. You know, you try to push down your leg extensions, that type of thing. I'm adding those things in to not only give him a good aesthetic pump, like those muscles tend to be the aesthetic ones. You know, your shoulders, your quads, that stuff. But also, we're warming up all those ligaments and tendons and joints. So then when he goes to his pendulum squat, or when he goes to his chest press, his body's ready. He's warming, he's ready. So again, there's a sequence to this. That's why he's not having to do a bunch of rehab and prehab stuff to train. We're like weaving it into his training. This is the difference, guys. Like when you're busy and you want to achieve a lot, you've got to stack systems together. You've got to superset. You've got to compress down your rest times. You've got to find ways to sequence and stack your training where you're like doing primers at the front into warm up. So when you go into your compound lifts, you're already warm. You're not having to do a warm up in and of itself. So my anomaly project course has these principles as the base. So this stuff is taught at the very beginning as a base, but I would be taking it to him as an advanced concept. Now, obviously at his age, we wouldn't need to be adding a ton of volume or a ton of extra advanced techniques, because that's just going to affect his recovery. Like a lot of people who do a really hard training, 75-hard cross-fit stuff, they do so much hard training that you get injured or their hunger and cravings go through the roof, because their nervous system is so strained. So it would be very, very mindful about the quality of the movements. I'd be adding in a little bit of zone two cardio each week, multiple times through the week for that heart and mitochondrial function. I would aim to get some outdoor walking time every day, a couple of times of the day. That's going to help with circadian timing, mitochondrial health, malatone and release, dopamine production. So we want him feeling good mentally. Now, what I'd also be doing is I'd be timing in refeed days and longer fasting days. So on a day where we're training big muscle groups or groups that we really want to bring up, we'd be pushing in a refeed meal where the calorie count goes up maybe another three to 500 calories above maintenance. That's going to really keep that metabolism stimulated. So he's going to continue to burn body fat, but he's going to drive a lot of muscle building response. And that's going to be how we essentially body recomper. Burning muscle, sorry, burning fat and building muscle at the same time. and it is possible. I've seen it, especially when you stack the start, the smart TIT protocol with the peptide stack and everything else we're doing, it's, he will absolutely crush it. Now I would be looking at like I said, potential de-load sessions if his recovery wasn't good and his heart rate variability was decreasing and his resting heart rate was increasing. I'll be looking at taking days where we just go and we stimulate the muscle, we do like 50% of the weight and we're just there to kind of stimulate, not annihilate. The last component is just the other recovery therapies. So I would be getting him to do massage at least probably two times a week and we'd be doing it on the active rest days and we'd almost use it like a lymphatic drainage process too. So I can find someone that was like good with deep tissue massage but also had some experience with guashar and lymphatic massage to just really keep moving the lymph under his skin to make sure that his body's just metabolizing everything well and we're really just working the tissue to help him recover as well as we can. I would be making sure if depending on where we were, let's say we were in Hollywood, I would make sure we were close to a clinic that has like an oxygen chamber and we're doing oxygen maybe once a week on an active rest day, really saturate his cells with a lot of nutrients. Now if we can't get access to that, I'd be throwing in some molecular hydrogen tablets and trying to get the positive effect that way instead but ideally that oxygen like I mentioned would be taking like regular subcutaneous NAD shots. I wouldn't be doing NAD IVs, I'd just be doing a daily little microdose of NAD subcutaneously which is just under the skin. I would be focusing on doing a little bit of cold therapy on active rest day so I wouldn't do it on training days and I wouldn't do it close to workouts but a little bit of cold immersion just for the dopamine production and just for that acceleration in terms of injury and profile and recovery. Every day as much as we can maybe 20 minutes a day I'd be doing a little bit of infrared sauna. I'd get him to stretch in the sauna as well and do some breath work in there too because that's going to help push out all that water retention especially when he's coming up to like the big photo shoots where maybe he's got his shirt off. We'd be running that sauna to kind of dehydrate, push all the water retention out of the system to make him look very very shredded and dry. Outside of that just focusing on sleep as much as possible and just building good comradery with him, helping him focus on controlling the controllables, helping keep his head in the game, making sure that you're helping his assistance handle a lot of the extra stress stuff so he's not allowing the stress to take hold of his physiology and just helping him reframe the whole experience. You know you're juggling a lot of stuff and I say this because I've worked with the musician Chris Daltry. He crushed it in American Idol and has gone on to have hundreds of millions of views on his songs and I've been in the middle of the Mahavi desert with Chris prepping him for his video shoots. You have no idea how challenging it is to prep someone and get them to stay in peak state all day in the middle of the desert because the body gets very susceptible to stress and the elements and we were able to do it and it was very very impressive. So I say this because I've literally prep people on stage and/or at this level and obviously everyone's different like you know he didn't do all those things but I'm just throwing all the stops at this and saying if I was going to empty the tank on you and just give you as many tactics and one of the things to remember guys is this sounds like a lot of stuff right but if you would have like fine tune your habits and stack systems together I promise you like you could do all this stuff. I know you could because I've done systems like this before. If I wanted to spend all the money right now I could do a system like this long term because I know how to stack the peptides together I know how to stack the supplementation strategically I know how to prep my food really quick I know how to leverage my time well when it comes to like walking and sauna and stuff so I want to tell you guys like don't listen to this and be like oh man I could never do that so I'm not even going to try that's nonsense. I promise you like with stuff that I share with people I share it because it's things that I do think are in many ways sustainable and actually applicable. You notice I didn't talk about all those kinds of crazy stuff like stem cells and all kinds of weird therapies in Turkey and Mexico right because that's just not ideal for the average person. This stuff that I share with you this is stuff that anyone could do in the right context and I promise you like I'll tell you this if you would do a process like this you would get in the shape of your fricking life and you would feel amazing and I guarantee you could do it working a busy full-time job with children and how do I know that because I do pretty much all of this stuff in my own version. Yeah sure I don't do every single thing but I do a lot of those things because I don't just want to be normal some people say to me oh well you know shouldn't you be able to get everything from your diet and my whole perspective is well do you want to be normal if you want to be normal go for it you can get everything from your diet if you want to be normal but I have no desire to be normal I want to be like a phenom a category of fricking one so to me the diet's just the start obviously the diet's key but if I can take other things that are very good for me and have a very good safety profile and they not shortening my lifespan because that's the thing one of the things that a lot of people would do is if you had a goofball prepping him for this the goofball would have him taking like 500 milligrams of test austro which is like a like a triple dose he'd also probably add in some trend so trend below and acetate this is what they would do let's take 250 to 500 milligrams of test austro and sippy and ate let's add in some trend below and acetate in some wind straw so the trend in the wind straw is going to make you look really hard and full but there's super toxic on your system instead of like using some smart peptides let's use some clean buterole to try and get lean and so your heart rate suit a roof you're getting heart palpitations you feel anxious and you're not getting sleep and so the poor sleep makes you look puffy and watery in the first place the very thing you're trying to avoid and your people just like diet their face off but they're not getting any micronutrients in so they're starting to lose body fat but they're losing muscle too and they feel freaking exhausted they're just taking so many stimulants to try and make it through the day and that's exactly what most people do they just they push the stimulants they rip the calories out they take a bunch of dangerous androgens they have no idea what they're doing when it comes to the peptide stuff and their dosing frequency on the test austro and is like so irregular or like not frequent enough that they get a bunch of water attention so then they start smashing a bunch of estrogen blockers that make your joints just scream your libido goes to fricking zero and your mood tanks and then you're you're expected to show up in like perform it on high level with like a mood at rock bottom this is this is what people do by the way this is common and so I say all this because I would tell you like with my ultimate business athlete one year cohort that process using these methods would give you a result that is just second to none and the good thing about it is that a lot of what I would teach you a lot of it in this process would be systems that you can sustain long term so the diet the training the base supplementation the stress mitigation techniques that stuff you can use long term by the way you can use as long term to sustain most of the result and then things like the peptides you just kind of cycle them in strategic bursts so you might use your mitochondrial ones to start with and then you might rotate into some growth hormone ones and some recovery and then you might rotate and do like some bio regulators to help with hard health and bascially health and you kind of rotate through different if different functions but I say all this because like I I love when I get people to come to me that are just willing to do what it takes but they want to be healthy I've got a number of students at that level who play out like a high level game and they just have this unique thing about them they just they they they're hungry to learn they're positive and they they they want to be in great shape but they want to do it in a good way and they respect me for like wanting that for them and that's why they come to me in the first place so that is a lot I realize but just know that you could get a good portion of those results really lock in in the diet lock in in the training the base supplementation the sleep in the stress and recovery protocols and obviously the peptides and the bioregulators and the mitochondria stuff that's all like extra cream on the top but it would obviously at the higher level be very very smart and useful because it will help you get a better result without having to dip into all the dangerous androgens so the dangerous androgens are going to be things like I said test like I trimble on acetate, windstroll, anodrol, dianebole, boulder on. Prima Bowling. These are all different types of steroids that bodybuilders use that have toxicity in your system. They can affect your liver, your kidneys. It's why bodybuilders are not healthy. And what they don't realize is that if they did it the way that I'm explaining, they could get pretty much the same result but in a healthy way. Now, could they end up being like a mass monster? Probably not. I don't think you can achieve being a mass monster and be healthy at the same time. It's just not possible. But could you look freaking amazing and jacked and do it healthy? Yeah, you could. I genuinely did that and I do that myself. Now, I'm not the biggest guy in the world. Now, I'm 210 pounds, a five foot nine, about 6 to 8% body fat. But that's way more than most people. And I have to stay in this all year and my blood work is optimal. So I say that like from first hand experience. So guys, take this knowledge, write notes, take it and metabolize it, go out there and implement this stuff. And remember, what you see out there in the world, it's often an illusion. You see these transformations, many of them are not healthy. Many of them, their mood is terrible. Their blood work is terrible. I've seen guys come to me who are fitness coaches sharing their blood work with me and it does not look good. And they're the ones coaching people. Obviously, I think it's great they can come to me to learn but it still makes me kind of cringe knowing they're coaching people with their bad stuff. It's like the blind leading the blind. That's why I would tell you, get in my anomaly project six weeks signature course or get in my business athlete council or get into my ultimate business athlete one year cohort or if you're serious and you really want to lock it in at the highest level, my peak ex-concierge one on one. The same one that Christal tree the musician does. And we'll go from there. But guys, go out there today, use this. Recognize that you can create the best version of yourself pulling these levers. Do not settle for average. Be that high tide that raises all ships.