Get those notebooks ready because my guest today, my man John Alvino, is here to help me drop some knowledge bombs on ya.  You don't wanna miss this one! Listen and learn:  Is the Mediterranean diet good for muscle growth? [2:59] How low should your resting heart rate be? [8:32] When is the best time to take an ice bath? [11:33] What does a leg day warmup look like? [15:58] Is there an optimal timing window for pre/post workout meals? [19:32] Should you be adding finishers in your training? [21:16] What specific blood tests should you be getting? [27:54] Are Smith machines a good option for squats? [30:11] Are you validating nonsense or manning tf up? [31:58] What's the best way to deal with loss? [41:33] Sponsors Bub's: The purest form of collagen, sustainably sourced from grass fed and pasture raised cows. Essential for joint health, muscle recovery, gut health and more. Go to bubsnaturals.com and use code JAY.  Athletic Greens: A high impact blend of a multivitamin, minerals, probiotics, and more to improve your gut health, immunity, and boost your energy and recovery. Go to athleticgreens.com/jay.  Onnit: Alpha Brain is the ultimate way to get in the zone. Promote your cognitive functions like memory, processing speed, focus, creativity and more. Go to onnit.com/renegade to save. Mentioned in this episode Pride Foods Rice 'N Grinds code JAY Blokes