The Downfall of Hero Worship

Here’s the next episode of the UNCENSORED Podcasts Season 2.

Today’s topic: The Downfall of Hero Worship


How does Hero Worship skew the reality of our physique goals?

How does Hero Worship skew the reality of our physique goals?

Bigger, Faster, Stronger… but at

what cost?

In the world of entertainment and sports, performance means everything.  So much so that the individual’s who have achieved a superior level of performance in their respective profession are often referred to as a “Hero” by fans and followers alike.

There is no doubt that they have dedicated a tremendous amount of time & effort into becoming the “very best” at what they do. Although this is quite admirable, is it wise to compare ourselves to our favorite hero?

This podcast is unique, because it was spurred from another podcast in which Joe Rogan (from The Joe Rogan Experience) in a highly controversial interview with Victor Conte (from the BALCO scandal) , reveals the widespread use of doping and performance enhancing drugs (PEDs) in entertainment and sports.

This is one of the many examples in which the  views and opinions of our favorite heroes have become jaded once discovered that PEDs played a role in their success.

So…How does Hero Worship skew the reality of our physique goals?

These questions and much more will be answered in John Barban’s & Brad Pilon’s discussion on “The Downfall of Hero Worship.”

They will provide further insight and analysis into this growing investigation of PEDs and what it means for the person whose looking to improve upon their physique.

In today’s UNCENSORED training, you will also discover:

  • Why your favorite hero should serve as a source of inspiration, not imitation
  • Why self-diagnosing will become more prevalent as science and technology develops
  • What are the benefits of Vitamin & Mineral Profiling
  • How genetics play a role in achieving optimum performance
  • The impact of The “Use or Lose” Mentality on entertainment & sports
  • How different athletes’ are tested depending their sport
  • The Culture Difference between “Bodybuilding” and “Entertainment/Sports Performance”
  • If strength will help determine your looks
  • How to determine your ideal Body-Image Model
  • What are some of the benefits of a Transformation Contest
  • The psychological impact of taking progress pictures and undergoing a photoshoot

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Nutrition & Training Triage: Optimal vs. Practical vs. Ideal

Here’s the next episode of the UNCENSORED Podcasts Season 2.

Today’s topic: Nutrition & Training Triage: Optimal vs. Practical vs. Ideal



When it comes to nutrition & training advice, how do you sort and prioritize what’s best for you?

The medical term known as triage, means the determination of priorities for action in an emergency. However, this word is from a french origin and is also defined as the “action of assorting according to quality.”

Both of these definitions are applicable to John Barban’s & Brad Pilon’s discussion on defining what is optimal, practical, or at best Ideal.

With the rise of obesity it’s safe to say that an emergency is on our hands when it comes to our health and we must take action.  But what nutrition & training advice should we follow to attain optimal results?

The ever growing amount of new supplements coming to market only makes this task more daunting. From nutritional strategies consisting of: macro/micro nutrients, slow/fast proteins, and the highly controversial thoughts on meal timing, a person could become easily overwhelmed.

Things aren’t much better on the training side of the house as we are faced with a myriad of factors to take into account. Ranging from: Workout Intensity, Volume, length of actual workouts, and the rest/recovery period.

Why all these things may be optimal, are they ideal or even practical?

Today’s podcast will strive to analyze the ever moving target  known as optimal and provide you with ideal advice to build muscle within your lifestyle.

Panel of judges

In today’s UNCENSORED training, you will also discover:

  • Who you really are comparing yourself to
  • How to prevent goal hi-jacking when someone else’s optimal advice is presented to you
  • How Drugs and Genetics skew the curve of optimal
  • How to debunk a fitness claim  giving optimal device
  • Where Top Level Strength & Conditioning coaches get their training advice from
  • How research papers and marketing claims justify their nutrition & training advice to appear optimal for the masses
  • If optimal nutrition & training actually exists and what that actually looks like
  • Whether Hollywood has an influence on what is considered optimum
  • How to manage your ideal training schedule
  • How to focus on your specific results



Is Fasting Bad for Women?

Here’s the next episode of the UNCENSORED Podcasts Season 2.

Today’s topic: Intermittent Fasting, Intermittent Feeding and Gender Differences

Could Fasting Actually be Bad for You?

What are the Benefits of Intermittent Fasting?

Could one benefit be a goal to achieve 0% BF?!

Of course not!  When incorporating fasting into your lifestyle you should know what to expect and understand why you are doing it.  Do you want to create room for extra weekend calories? Or use fasting as a tool to lose one additional  pound each week?

When our friend Eric tried fasting at about 7% body fat before his competition he could hardly push to the 24 hour mark and felt terrible. Was this a surprise? Not really.

If you are already ripped, you can’t expect to fast four times a week for 24 hours.  The less body fat you have the more your body will try to “protect it”.

This is something most people don’t realize and even major fitness articles are wrong when they state “Fasting doesn’t work” or  “Intermittent Fasting is Dead” and so on.

Truth be told, intermittent fasting has become quite popular in 2012.  As the trend follows with everything that receives a lot of attention and popularity, there is always some negative feedback attached as well.

Today, we will analyze a blog post from a woman who tried fasting and misunderstood the effects of dieting on her hormones and blamed fasting for being unhealthy. We will also cover her false conclusion of a famous mice study on fat loss and fasting.

John Barban and Brad Pilon will also show you the difference between intermittent fasting and intermittent feeding and explain which is more useful as a fat loss or bodyfat maintenance tool.

In today’s UNCENSORED training, you will also discover:

  • Different fasting protocols you can follow and how to determine which one will fit you the best
  • How to make (intermittent) fasting sustainable
  • Discover at what point you have to reduce the frequency and length of your fasts
  • How to optimise the whole process of dieting so you get the results, feel good, and don’t burn out
  • Learn whether there any “side effects” of dieting or  intermittent fasting/intermittent feeding
  • What steps to take when you read other blog posts about intermittent fasting and want to remain objective
  • How to take into account your limits when training, dieting and fasting
  • What fundamental questions to ask yourself when you reading an article/journal which quotes a research study
  • The second part of the  Eat Stop Eat lifestyle you can’t forget about
  • What the signals indicate you to stop fasting
  • The difference between intermittent fasting and intermittent feeding and when to use them


Women’s Guide to Eating for Muscle Gain

Here’s the next episode of the UNCENSORED Podcasts Season 2.

Today’s topic: Eating for Muscle Gain and Fat Storage

How much do you need to eat to build muscle?

How Do You Store Fat?

When we eat more calories than our body can use we begin to store those extra calories as fat. Although this process occurs  in  both men and women, the primary locations of fat storage differs betweeen the two genders.  For example, men tend to store fat in the stomach region while women in the hip/thigh region.  This genetic predisposition of fat storage leads to a variety of  body types or shapes: “Apple, Pear, Banana” just to name a few.

As a person begins to exceed the standard Body Mass Index (BMI) range their body shape eventually balloons into a rounded appearance.  Nevertheless, there is a popular belief amongst  people that even if they are below the BMI range known as obese, their body shape  is dictated by their genetic predispositions for fat storage.  However, this is only partially true.

There is no category of body shape that will restrict you from building  muscle only in a certain area.

Once you lose the  fat necessary to achieve the lean, ripped look we begin to look very similar to one another.  What will make the biggest difference is the size of your muscles. Everyone will look different at their ideal numbers of course, but the overall body shape will be the same. Once you lose the fat,  your body’s  fat storage patterns become irrelevant.

So it’s up to you, you can choose whether to let your genetic predispositions  dictate how you store fat or change your physical appearance through strategic training and add more size to your frame.

How Much Do You Need to Build Muscle

The second part of this podcast is about the amount of food/calories you need to consume to build muscle.

We’ve already explained why bulking is a bad idea, hell even Pilon tried bulking up slowly in the last podcast.

So it would seem that overeating doesn’t help. So what’s the answer then, how much do you really need to eat to avoid undereating, but also overeating? What do you have to do?

If you are asking yourself those questions you are missing  two critical  factors to your success.

The two factors that must be taken into consideration are birth and/or training age.

A 20 year old guy or girl who just started training and is still in juvenile muscle growth is a different case compared to somebody who is in his/her late 40s and has been training hard for the last 15 years.

Which is exactly what Brad Pilon and John Barban are going to discuss today. So, if that is something that interests you, just scroll down to log inside the AI cockpit and listen to this episode.

In today’s UNCENSORED training, you will also discover:

  • Whether there is anything you can do to improve your physique besides fat loss and muscle building
  • What  BMI/BF% range you will  need to be under to allow your muscles to dictate your body shape
  • What waist  percentage of your height is still safe for “bulking”
  • Whether there is actually an amount of calories you need to eat to build muscle
  • What determines how much you need to eat to build muscle at the rate you want
  • Learn what  stubborn fat is  and whether it’s any different from the rest of your body fat
  • What it means when people store fat in as opposed to around the muscle
  • What it takes to add more muscle if not bulking
  • What role does birth and/or training age  play in your diet if your goal is building muscle
  • What do you do after you get to your ideal numbers? Do you need to keep training or Is it possible to grow even more?


DEXA Results from Slow Bulking and Muscle Imbalance Correction Training

Here’s the next episode of the UNCENSORED Podcasts Season 2.

Today’s topics: Body Composition Analysis – DEXA Results

You can use DEXA scan to track down effectiveness of your training and diet.

From season one of uncensored podcasts you already know how you can use DEXA to track your progress.

But did you know that it’s also a very useful tool for experimenting with your body?

Check out how John and Brad used DEXA scan to measure effectiveness of the things they were trying in the last couple of weeks. Each of them tried a different thing.

John’s Experiment – Muscle Imbalance Correction Training

As you may already know know John can’t do barbell bench press, because off his shoulder issue. The last time he got his DEXA the results were astonishing, on his right side there was almost 2 pounds less lean mass (shoulder and arm). That’s a pretty big difference, it was obvious that the right side was significantly weaker and less developed.

Because of this, he decided to try to bring the right side back to normal, so both of his shoulders and arms would be balanced.

Now this is tricky, because if you just do barbell based exercises, one arm will work harder than the other and you will only make the problem worse.

So how would you go about it?

And how do you track such is small difference?

You can’t even go just by feeling and strength, you need to get another DEXA done to confirm the results.

John decided to create a specialized plan for himself and get another DEXA scan done at the end of this test to see what he could do about this.

As it turned out, you really can affect one side of your body and bring your lagging part back to normal to balance them out.

Surprisingly the answer wasn’t more weight, but more work and better muscle activation – as John shares in today’s episode, he had to take more time to warm up the right side to achieve the same activation throughout his regular workout.

Listen to the podcast for more information on this experiment.

Brad’s Experiment – Slow Bulking

As Brad confesses in today’s episode, he really wanted for bulking to work and I mean who doesn’t, eating more for more muscles? Sounds like a bodybuilder’s dream.

Well, the reality is different and rather boring.

In the past Brad has tried every way you could think of (and more) to make bulking work. He tried the standard 6 meals a day, 300 grams of protein, cheat days and even cheat weeks with 10 000 calorie intake and no result at all…well he did gain fat, but that’s not what he was really after.

So, it’s safe to say that bulking doesn’t work.

Then a couple months ago he thought about another way of trying bulking. He realized that each time he would try it, it would be a very quick process, never slow. So he decided to go about bulking up slowly, just a couple hundred calories here and there, he didn’t change his workouts, recorded everything and did a DEXA scan after the experiment was after.

If you wanna find out about the whole process and more importantly the results, go down and listen to the podcast.

In today’s UNCENSORED training, you will also discover:

  • How to prepare the muscles that you have hard time activating for the workout
  • How can you bring up a lagging part back up to balance it with the rest of the body if lifting heavier doesn’t help
  • What is slow bulking  and whether it can work for you
  • How you can get your goals hijacked with focusing on strength gains
  • Why it’s important to stop chasing weight at some point and what’s more important when the goal is muscle growth
  • How if you are not careful “body building” can turn into weight lifting and power lifting and why this is dangerous to your physique goals
  • Is there a relationship between being well trained at a certain movement/exercise and looking good? (The answer to this might surprise you)
  • How DEXA can help you see clearly through fitness disbeliefs and help you discover what truly works for your body and what’s just BS you should avoid


Warning: Bulking Leads to Less Fab and More Flab

Here’s the next episode of the UNCENSORED Podcasts Season 2.

Today’s topic: Bulking

What is bulking?

In a nutshell,  bulking occurs when eating at a caloric surplus to gain muscle mass. However, in reality it’s just overeating resulting in fat gain.

Warning Bulking Leads to Less Fab and More Flab

Once you start thinking about bulking, you will realize that anyone who chooses to follow this approach is basically throwing away logic in the name of impatience.

We are naturally impatient so the idea of eating like it’s your job for the sake of gaining more muscle is tempting, especially if you have a low Basal Metabolic Rate, but goes against the reality of how your body really builds muscle.

And today it’s not something that just men fall for, but as lots of women realize that fat loss is not enough and that they also need to build some muscles to look fit, a lot of them also fall for this myth as well.

So why do so many people try to bulk up if it doesn’t work? And why is it still presented as the standard way of building muscle by conventional fitness media?

The answer is quite simple, because this concept is highly profitable to certain companies’ and individuals.  It’s impossible to bulk up by yourself.  You will need a trainer to tell you exactly what to eat and supplements to take… and the rest of the story is self-explanatory.

In today’s episode John Barban and Brad Pilon talk about the conspiracy supporting the concept of bulking.

They will expose the fitness industry and show you that almost everyone is working against you and why it’s important to be aware of the truth if you hope to ever get in shape and build your ideal hourglass body.

In today’s UNCENSORED training, you will also discover:

  • You will find out 3 reasons why there is something we call a “bulking conspiracy” that keeps this myth alive
  • You will understand how the people you meet every day in the gym are making it easy for your to fall for this myth
  • You will get your final answer on whether excess calories help you build more muscle or not (hint: there is a big difference in “make” vs “allow”).
  • You will know what happens to testosterone and growth hormone when you eat a lot of calories and whether it’s different for women
  • You will discover whether you can build muscle while “cutting”?

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Age Well Into Your Golden Years with the Venus Index

Here’s the first part of this month’s UNCENSORED Podcasts Season 2.

Today’s topic: Aging.

This is a follow-up to this month earlier podcast about Silo Science, if you haven’t heard it yet, you can listen to it here: The Truth about Silo Science and Research Misinterpretation You See Online

Everyone ages, but the question is how WELL will YOU age?

Today John Barban and Brad Pilon discuss why Venus Index is the only metric you really need to pay attention throughout your life.

It answers the fundamental questions “How do I know I’m doing okay?“.

You don’t have to worry about healthy foods, cardio or any sort of the conventional stuff and just hoping it will make you healthier and help you live longer.

When we age, most of us experience  a decline in testosterone production. And since testosterone is linked to vitality, it’s something we definitely need to pay attention (and yes this applies to women too, testosterone isn’t just men’s hormone).

Several benefits of testosterone include positive impact on depression, joint health, bone density and it also works as a prevention for certain diseases.

Testosterone plays a key role in our lives, in both men and women. If you have a feeling like your life sucks right now, it can actually be that you have low testosterone, so it might be worth getting it checked and if necessary getting a therapy.

Today we will be discussing how big of a role this hormone plays in your body and how much it affects your day to day life.

We will also talk about how famous research studies’ are often misquoted in fitness media. Lastly, we will answer the question of whether testosterone has to naturally decline or can it be prevented?

After listening to the podcast you will have a clear view of the role testosterone plays in your body, you will have metrics for measuring how well you age and you will also be able to answer these questions:

  • Data from the studies come from a small group of people [yes or no]
  • How well we age is not in fact related to testosterone [yes or no]
  • Leanness and muscle mass in combination is great sign of aging well  [yes or no]
  • Large volume of food at one sitting decreases testosterone  [yes or no]
  • Weight training doesn’t help maintain testosterone levels  [yes or no]
  • There are more things besides training, eating less and maintaining the ideal shape that can help you age well [yes or no]
  • Caring extra fat is just a matter of not looking your best, it’s not dangerous [yes or no]
  • Bulking can work for everyone [yes or no]
  • Testosterone is a healthy thing to inject into your body[yes or no]
  • Anyone can get back in shape [yes or no]
  • Drop in testosterone is directly causing depression and the lack of the youthful feeling [yes or no]

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The Truth about Silo Science and the Misinterpretation of Research

Here’s the first part of this month’s UNCENSORED Podcasts Season 2.

Today’s topic: Silo Science.

What is Silo Science?

Silo science is focusing on one specific area of research without seeing how it affects other areas. In the case of diet and fitness it’s looking too closely at one spot without seeing the bigger picture and how all systems of the body are related.  John Barban

The real science is different from what you hear from media.

Silo science is like doing a research, but with your blinders on.


Because silo scientists are focusing only at one specific area and ignoring the rest. But as we know, your body functions as a whole system, so looking into what’s going on in one area and ignoring anything else is not very useful for us in real life.

However, this type of research is exactly what’s misused online. It’s gotten to a point where people are now confused about science and the human body.

The truth of the matter is you have to look at the bigger picture, you can’t take only what you like and ignore the rest.  Which is exactly what most the fitness marketers and journalists are doing.

No supplement does just one thing, there’s always more to the story.

Case in point, Ever took a pill and experienced side effects?

Every time you introduce something into your body there is always an equal and opposite reaction.

Most people understand this with drugs, but almost no one considers this possibility with supplements.

Not only do people who use silo science try to make a point about how the body works, they often leverage only the abstract or headlines of some papers to conform the research for their benefit.

You should especially be aware of the perfect answers about hormones you see online nowadays, because most people never bother looking at the whole picture, only the results you desire.

Today we are going to look at the reality of the research and it’s misinterpreted online and in fitness media.

In today’s UNCENSORED training, you will also discover:

  • How the mechanics of a study works and what we look at in the research
  • How the study gets funded and why it matters to you who funds it
  • Why everything you see online should be taken with a grain of salt
  • How many people actually participate in the study (less than you think) and how this affects the results of that study
  • How robust the studies actually are (not as much as the media would have you believe)
  • Anything that has a dose response will or can have side effects
  • The reality of people doing the whole gotcha with science argument and scare mongering you into buying new products that you don’t need
  • How to find out if people quoting studies really understand what they are saying or if they just read the abstract at pubmed

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Eat for “Flavor” & The 6 Step Recovery Method from Orthorexia

Here’s the second part of this month’s UNCENSORED Podcasts Season 2 on Orthorexia.

Check out the first part here: The Side Effect of Modern Society and Even Scientists Can’t Escape

What we covered in the first part:

  • We’ve talked about how certain foods can completely mess up your personality and social identity
  • You learned why people in the fitness industry feel superiority over you because of their diet choices
  • You discovered why you should bother tracking and testing things related to nutrition and not just training
  • You learned about the connection between people suffering from orthorexia and drug addicts
  • You also discovered what’s really in the root of the search for healthy eating and if that goal is really achievable
  • You learned that orthorexia is a marketing driven eating disorder and that the food and fitness industry are making billions just from people getting fatter every year

Let Go of the Good Food/Bad Food Belief

You need to learn to let go of the good food, bad food belief and dump all the bad food lists. And instead start focusing on the foods that taste good, are filling and make you feel great.

It’s a mind shit and a whole different perception, especially if you have been exposed to the mainstream fitness media for the last couple of decades.

Ask yourself this question: ” What do I like to eat?” And eat exactly that!

A lot of people will be thinking that this statement means you can eat burgers and ice cream all day long. Well, that’s not true. Nobody can do go on a diet like that and that’s a pretty boring lifestyle to have.

There are lots of food choices, if chicken with broccoli and chocolate with ice cream are the only meals you know you are limiting yourself and preventing yourself from tasting some amazing foods that are also rich in nutrients.

Get a variety in your diet and start experimenting with different cuisines. Just ask yourself, what exotic meal you haven’t tried yet?

Believe it or not, there are other foods and meals outside the “healthy” recommended by fitness media and “unhealthy junk food” like chocolate or burgers. There are a lot of other options and they can be very tasty.

Today John Barban and Brad Pilon will show you how to switch  from good/bad thinking into “eating what I really like and what makes me feel good” and “what would be the best and most tasty option for me?“.

If you’ve heard the first podcast and you’ve read so far then you understand what’s the point of it, but you may still be unsure of the whole process, so before you listen to today’s episode where John and Brad discuss this in great detail, let’s look over the steps you can take to recover from Orthorexia and start eating for flavor:

  1. Realize that any health message is a marketing message
  2. Understand that you won’t cheat death, and especially not by choosing different foods
  3. Create new food lists, but assign them different meanings (e.g. rank them by flavor)
  4. Make a list of foods that makes you bloated or that you are allergic to
  5. Evaluate every food on those lists based on how much you enjoy it, how many calories it contains etc.
  6. [you will have to listen to the interview for this one :)]
There is a lot of choice outside the traditional healthy and unhealthy lists AKA good foods/bad foods. European and Asian cuisines are very rich in different flavors and tastes, just start experimenting. Today we are going to give you the permission to do that and explain you why it’s beneficial and how to go about it.

The Side Effect of Modern Society and Even Scientists Can’t Escape

Here’s the first part of this month’s UNCENSORED Podcasts Season 2.

This month’s topic: Orthorexia.

What is orthorexia?

Orthorexia comes from obsession with avoiding foods that are perceived to be unhealthy. In the academic field it’s believed to be a mental disorder. This disorder can lead to severe malnutrition or even in some rare cases death.

Orthorexics usually have low self-esteem, because they blame themselves rather than their diets for their constant hunger and the resulting cravings for foods they’ve labeled as forbidden.

It’s a pretty serious topic, and if you follow any of the dietary advice from conventional fitness media you may very well develop this disorder yourself.

The moment you label something as forbidden, you are f*cked, because sooner or later you will break and overeat on it.

It’s quite a contradiction when you think about it, because orthorexia in it’s essence is an unhealthy obsession over healthy food.

So instead of restricting calories, orthorexics restrict food choices that they or a perceived authority labeled as bad and unhealthy.

The whole idea of Anything Goes Diet that we preach here at Adonis Index is that you can have whatever you want.

Some people misunderstand this statement and think you can fast food 24/7.

They are missing the point.

The idea is not to eat everything you can, the idea is that if you can limit the amount to fit in your caloric plan, then you can fill it with some things that are higher in fat, sugar and salt e.g. ice cream, burger, pizza and donuts.

With this mindset you will not fall victim to labeling certain foods as bad or unhealthy and won’t develop orthorexia.

Why People Want to Eat Healthy?

The whole issue around orthorexia is that it happens in a very specific environment, in an environment that you are most likely part off.

How come that I’m so sure you are part of that environment? Well, if you weren’t you couldn’t be reading this article, because you couldn’t afford a computer or iPad.

Orthorexia is an issue that appears in modern societies where there’s an abundance of food.

There seems to be a big contrast in the food availability.

It’s pretty hard to find a country where there is  not enough food for everyone to have a balanced diet.  In most cases, people are starving  or they have an over-abundance of food (i.e. 3rd world countries vs. Europe and US).

The abundance of food coupled with our  highly modernized society influences people to live a healthier lifestyle.

Of course there is nothing wrong with that, it’s just that human nature  tends to want to take things to an extreme level.

Which raises a few questions:

What do we want to achieve with our lifestyle?

Why do we search for better choices in our lives when we can buy everything we desire?

Let’s kick off this month of uncensored with a very fundamental question.

Why do you want to eat healthy?

Just STOP and  think about it.

The answer is not simply, because you want to be healthy.

There is more to it.

Do you want to live longer?

Do you want more fulfilling life?

Do you want to be healthy so you can see your grandchildren?

What’s the reason for you to search for better options in your life? And that can ultimately lead you to developing disorders like orthorexia?

In today’s UNCENSORED training, you will also discover:

  • How a simple thing like food that has nothing to do with us and in any way was meant to define your personality, can screw you up
  • Why certain people (yes the ones in this industry) feel superiority over you, because of their diet choices
  • Why do you feel ashamed about your diet choice and what leads self-punishment and guild with your food
  • What’s in the root of people’s search for better food choices and why nutrition will never be an answer to “cheating death”
  • The truth about how people make their food preferences, it it because they want to eat those foods or because some dietitians put importance on certain items?
  • Discovering whether you function on logic or emotional belief system
  • Why tracking and testing your results matters
  • How to stop letting food destroy your relationships
  • How orthorexia is same as drugs

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