Everything I Have Ever Recommended For Performance, Fat Loss, Recovery, Digestion, Brain, Sleep & Hormones – All In One Place.


Ben Greenfield

As promised, I want to give you instant access to every tool that I recommend in my podcasts, blogs and articles. You can use these recommendations to become Superhuman, and I promise to keep this page updated as I discover new cutting-edge resources for you.

If you are subscribed to my newsletter, be sure to add “[email protected]” to your address book so that when I update this page, I can keep you posted.

Below, you’ll find my recommendations for becoming Superhuman in the realms of Endurance, Muscle Gain, Fat Loss, Recovery, Digestion, Brain, Sleep and Sex/Hormones. If you need help customized a particular protocol to your needs, you can hire me for a personal consulting phone call.

Finally, you can click here to visit Greenfield Fitness Systems – where you can easily shop and find any of these items.



Basic Recommended Tests

  • HDL
  • LDL
  • Triglycerides
  • Lp(a)
  • ApoB
  • Basic Inflammation hs-CRP
  • Thyroid & Blood Sugar TSH
  • Glucose
  • HbA1c
  • Liver & Kidney Health BUN
  • Creatinine
  • AST
  • ALT
  • Total Bilirubin
  • Albumin
  • Total Protein
  • Basic Nutrients Vitamin D
  • Calcium
  • Sodium
  • Potassium
  • Chloride
  • Carbon Dioxide
  • Complete Blood Count & Advance Nutrients Complete Blood Count w/ differential
  • Ferritin (serum)
  • Total Iron Binding Capacity
  • Folate
  • Vitamin B12
  • RBC Magnesium
  • Performance Hormones Dehydroepiandrosterone Sulfate (DHEA)
  • Free Testosterone
  • Testosterone
  • Estradiol
  • SHBG
  • Metabolic Hormones Cortisol (blood)
  • IGF-1 (Growth Hormone surrogate)
  • Insulin

Other Useful Tests

  • -HeartMath emWave2 for tracking and training heart rate variability – 10-15 minutes 2-3x/week OR SweetBeat HRV monitoring (see below)

Recommended Testing Resources

Recommended Testing “Packages”



Basic Supplement “Packs” Assembled by Ben Greenfield – click any for more info.

If you need an unbiased source to check up on whether a supplement is safe for you, you should check the Supplement-Goals Reference Guide by clicking here.


Performance – For Maintaining Metabolic Efficiency & Fat Burning During 2+ Hour Training Sessions

-30-60 minutes prior: 1g sodium (i.e. a chicken boullion cube), 5-10 MAP amino acid capsules, 2-3 tablespoons medium chain triglyceride oil or coconut oil, and 10-15 sprays topical magnesium on each limb.

-Every hour during 2+ hour workout: In addition to Pacific Elite Fitness Endurance Pack, 1 serving per hour VESPA hornet juice (use code “bgf” at VESPA to get extra free samples with your order).

-Immediately after: 8g glutamine (optional but significantly accelerates recovery) and a 20-25g portion of DEEP30 protein (whey) or LivingProtein (vegan)

-2-3 hours later on empty stomach: 4-6 Recover-Ease capsules (proteolytic enzymes + amino acids).


Performance – For Reducing Risk of Cramping, Limiting Muscle Burn & Maintaining Mineral Balance/Electrolytes During Training/Racing Season

-1-2 servings trace minerals per day, and then double that during race week for any hot races

-10-15 sprays topical magnesium on legs, 30 minutes prior to hard workout or race

-1-2 capsules Oxaloacetate, 30 minutes prior to hard workout or race

-Load with 3-4 Extreme Endurance morning and evening for 4-8 weeks prior to high-priority race

-2-4 weeks of 20-45 minute sauna sessions every 2-3 days leading up to hot race, preferably wearing Sweet Sweat on torso, arms, legs.


Performance – For Adding Muscle or Hard Weight Training Sessions

-ArmourBite Performance Mouthpiece (during hard lifts/hard intervals).

-Elevation Training Mask during workout

-Superhuman Performance Encoder wristband

-20-25g portions of DEEP30 protein (whey) or LivingProtein (vegan) spread throughout day, at 0.7-0.8 grams per pound body weight.

-Creatine – 0.3g/kg bodyweight for 5-7 days followed by 5g/day. No need to cycle. Recommend CreO2 capsules.

-Carnitine – 750mg-2,000mg/day – in 2 doses. Recommend Nutrarev.

-Citrulline – 6-8g, 30-60 minutes before exercise. Recommend Citruvol.

-Beta-Alanine – 2-5g, 30-60 minutes before exercise. Recommend NOW Foods.

-BCAA’s – 10-20g every 60-90 minutes during exercise. Recommend Recoverease.

-Daily serving of concentrated greens (to balance pH). Recommend Enerprime (capsule)Capragreens (low calorie powder)Supergreens (meal replacement powder), or cycling between all three.


Performance – For Vegan/Vegetarian Endurance Athletes, Use The Following Daily

-Creatine: Recommend CreO2 capsules, 2-5g/day.

-L-Carnitine: Brands vary – 250-500mg/day.

-Spirulina: Recommend RecoveryBits – 25-50 per day – use 10% discount code “BEN”

-Beta-Alanine: Recommend NOW Foods, 1-2g/day.

-Liposomal Vitamin B12: Brands vary – 1-2 sprays per day.


Fat Loss – For Stress Control/Cortisol Lowering

-1 TianChi per day (Chinese Adaptogenic Herb complex) on empty stomach, preferably before exercise.


Fat Loss – For Appetite Cravings

-Nutiva Coconut Oil – 2-3 tablespoons per day (fine to use for low heat cooking, or to just have spoonful).

-Nutiva Coconut Manna – add to protein shakes or smoothies for added fat to reduce cravings.

-Miracle Noodle as pasta/noodle substitute (zero calorie, zero carb).

-EnergyBits – 1-2 handfuls at night when you are craving food (use 10% discount code BEN).


Fat Loss – For Faster Fat/Carb Utilization

-Magnesium – recommend Natural Calm, 400-600mg at night before bed

-Alpha-lipoic-acid, 150-300mg, 2x/day. Brands vary.

-L-Carnitine: Brands vary – 250-500mg/day.

-Conjugated Linoleic Acid –  eat grass-fed beef several times per week or use CLA supplement

-Vitamin B – eat grass-fed beef several times per week and/or use vitamin B complex like Lifeshotz 1x/day

-Whole Food Antioxidant – 1-2 scoops SuperBerry or SuperGreens per day as meal replacement and/or 1 Lifeshotz/day


Fat Loss – For Candida

-Detox Gut Healing Pack
-Oil of oregano, 15-20 drops, 2-3x/day
-Enteric coated garlic capsules, 2-3 capsules, 2-3x/day
-Peppermint oil, 5-10 drops, 2-3x/day
-SCD Diet


Fat Loss – For Eliminating Toxins and Heavy Metal Detox

-Metal Free Heavy Metal Detoxification Formula - follow exact instructions on bottle

-6mg of iodine per day

-For limiting toxin/metal exposure, the following personal care/household products are “approved” (and check the EWG Skin Deep website a comprehensive search engine for personal care product safety)

-Healthy Pet Foods Here’s the Scoop! Natural Unscented Clay Clumping Litter

-Seventh Generation Chlorine-Free Diapers

-Bon Ami Polishing Cleanser, No Chlorine, Perfume or Dye

-Seventh Generation Free and Clear Dishwashing Detergent

-Seventh Generation Free and Clear Natural Dish Liquid

-Tom’s of Maine Natural Long-Lasting Deodorant Stick, Aluminum-Free, Unscented

-Bean Products Pure Cotton Shower Curtain

-Excell Home Fashions Ultimate Nylon Shower Curtain or Liner

-Carapelli Extra Light Olive Oil

-Magick Botanicals Fragrance Free Hairspray

-Dr. Bronners Magic Soaps Unscented Baby-Mild Pure Castile Soap

-Dental Herb Company Tooth and Gum Paste

-Pacific Natural Shaving Cream or Dr. Bronner’s Magic Shaving Gel or Dollar-A-Month shave club with Carver’s natural shaving butter

-Badger Balm sunscreen


Hormones – Testosterone Blend

-Vitamin D3 (ideally test first) ~ 35IU/lb

-Fish oil – 2-5g/day + cod liver oil, 1-2T/day

-Magnesium (500-1000mg/day)

-Brazil nuts (selenium) – 5-6/day (get raw from health food store and keep frozen

-Grass fed beef – several 6-8oz servings/week

-If you do not eat shellfish or use zinc regularly, also include 2-4 Prostelan capsules per day(5 Alpha Reductase inhibitor + Zinc)

And then use either:

-D-Aspartic Acid – 3g/day (approx 1 teaspoon) combined with Myomin (aromatase inhibitor) – 1000-1500mg/day


-5 day on/2 day off of Herbal blend of tribulis, maca, nettle, fenugreek (recommend RenewMale, Aggressive Strength, or Onnit T+)


Hormones – Adrenal Fatigue/Overtraining Blend

-1-2 TianChi per day on empty stomach

-2-3 servings per day Trace Minerals

-Vitamin D3 ~ 35IU/lb

-Amino Acids – 5-10 MAP per day


Hormones – For Endurance Athletes to “Mitigate Damage” of Chronic Cardio

-Monitoring of blood (e.g. via WellnessFX) and gut (e.g. GI Effects panel).

-Organ meats (e.g. US Wellness Meats) and bone marrow or dessicated liver and thyroid options such as NOW Foods Argentine Liver extract and Thyrogold thyroid extract.

-A minimalist training program like Triathlon Dominator or Marathon Dominator based on limited long workouts.

-Consistent de-stressing protocols, particularly journaling, meditation, yoga, and all my other  best ways to stop stress.

-Eating a completely anti-inflammatory diet, particularly avoiding vegetable oil, added sugar, soda, juice, except fresh squeezed, energy bars and “health” bars, boxed cereals, powdered “proteins,” and powdered milk, salad dressings made with any kind of vegetable oil, including canola, all low-fat products, including milk, cheese, salad dressings, cookies, and other baked goods 


Hormones – Estrogen Dominance Blend

-Consider progesterone cream WITH testing or sublingual progesterone

-Do all the recommended Detox Add-Ons

-Vitamin B /antioxidant complex  – 1 packet per day

-Integrative Therapeutics AM/PM Perimenopause Formula – take per recommendations

-Phenocane – 4 caps per day

-Di-indolemethane (DIM) – 200mg/day


Hormones – Increasing Fertility

-Dave Asprey’s Better Baby Book
-Chris Kresser’s Healthy Baby Code
-Cod Liver Oil (e.g. Superessentials) – 6-8g/day
-Vitamin D – 2000IU/day
-Whole Foods Vitamin C - 2g/day

-Any of the following herbs used regularly:
-Red Raspberry Leaf
-Nettle Leaf
-Red Clover
-Vitex/Chaste Tree Berry

-Folate – 2000-5000mcg/day
-Many of the nutrients above are in Fertility Blend for Men and Fertility Blend for Women
-Consider progesterone cream WITH testing or sublingual progesterone
-Shellfish or a good zinc supplement, best when combined with a B-Vitamin complex
-Brazil nuts in the shell


Hormones – Sexual Performance

-L-Arginine – vasodilator, 3-5g, 60-90 min pre-sex w/ small amount of carbs. Recommend Citruvol.

-Horny Goat Weed, 300-500mg, daily

-Chinese Adaptogenic Herb complex – 1-2 hours prior, empty stomach

-Yohimbe, 300-500mg, 1-2 hrs prior

-Some anecdotal evidence that 1 teaspoon Pine Pollen powder 1-2 hours prior may also have some effect


Recovery – Basic Workout Recovery

-1 TianChi per day (Chinese Adaptogenic Herb complex) on empty stomach

-20-25g portions of DEEP30 protein (whey) or LivingProtein (vegan) post-workout

-4-6 Recoverease proteolytic enzymes on empty stomach for any workout days

-1 daily serving of either Solar Synergy or SuperBerry

-1 daily serving of concentrated greens (to balance pH). Recommend EnerprimeCapragreensSupergreens, or cycling between all three.

-Only if you test iron and it’s low, daily use of Floradix


Recovery – Injuries

-10-15 sprays topical magnesium rubbed into injured area, 2-3x/day

-4-12 Phenocane per day

-9-12 Capraflex per day

-1-2 daily serving of either Solar Synergy or SuperBerry

-Only choose the EAT foods off the Superhuman Food Pyramid


Recovery – Bone Healing/Density

-9-12 Capraflex a day

-1-2 servings liquid trace minerals per day

~35IU Vitamin D per pound body weight

-400-800mg magnesium per day, preferably before bed

-Vitamin K2 – 50-100mcg per day


Recovery – Head Injuries or Concussion

Ben recommends the following for fixing blood flow issues to the brain and nerve damage from head injuries:

On empty stomach in morning, mid-morning or mid-afternoon:

-1000mg curcumin.
-300mg Alpha Lipoic Acid.
-20mg Resveratrol.
-600mg Acetyl-L-Carnitine.
-150mcg Huperzine-A.
-15mg Vinpocetine.
-120mg Gingko extract.

Now this is a ton of stuff and bottles/capsules/powders. So if you want to make life easy, Ben recommends you do it this way:

Morning upon waking:
-4 Phenocane 
-3 capsules Cognitex by Life Extension

Mid-morning or mid-afternoon on empty stomach:
-1 packet TianChi

That’s it. Those three supplements (Cognitex + Phenocane + TianChi) contain everything Ben went through.

Then, to optimize nerve health – with your first or last meal of the day:

-4g Triglyceride Based Fish Oil – best brands are Barleans, Pharmax, Green Pastures or LivingFuel SuperEssentials (Ben uses Superessentials)

Then, in afternoon in glass of water:
-Nascent Iodine, 6 drops.

Then, in evening before bed:
-Magnesium Citrate, 400-600mg. Recommend Natural Calm.

Avoid vegetable oils. Avoid heated seeds and nuts. Avoid grain fed meat and farmed fish.

In summary, there are 6 total things you can and should use to heal nerves, shut down brain inflammation and increase brain blood flow to heal as fast as possible after concussion or head injury: Phenocane, Cognitex, TianChi, Fish Oil, Iodine and Magnesium. That will optimize speedy recovery from head injury, nerve injury and brain blood flow issues.


Gut Healing Protocol/Heartburn

-1-2 capsules HCL with Pepsin immediately prior to meal (may need to work up to more, stop if burn)

-1-2 serving organic bitters immediately prior to meal

-1-2 servings CapraCleanse per day

-1-2 servings bone broth or organic gelatin per day

-Follow the SCD Diet protocol


Detox – Basic Cleanse

-Metal Free Heavy Metal Detoxification Formula -follow spray instructions on bottle, use for 30-60 days

-Liposomal Glutathione - 2-3 sprays under tongue and hold for 20-30 seconds, use for 30-60 days

-6mg of iodine per day – use for 30-60 days

-Oral magnesium in supplemental form before bedtime (around 400-600mg/day, or until you get loose stool)

-A high quality greens supplement – use for detox maintenance. Chlorella is best. Use 10% discount code “ben” at EnergyBits.com.

-Activated charcoal prior to any meals that contain potential toxins, such as meat, animal products from unknown sources, foods that tend to give you gas, etc.

-Highly recommended to include 30-60 days of Colorectal Recovery Program if you get constipation, gas, bloating, diarrhea, etc. If you use this, then you can skip the magnesium and greens listed above.

-Use Squatty Potty for any bowel movements


Detox – Alcohol/Hangovers

-4 Phenocane before & after drinking

-Liposomal Glutathione - 4-5 sprays under tongue and hold for 20-30 seconds, before drinking

-1 electrolyte tablet for every drink

-If you tend to get constipated when drinking, 3-4 Capracleanse with glass of water prior to drinking



Performance – Swimming

-Any of the teachings/DVD’s from SwimSmooth (including the SwimSmooth book)

-Finis Freestyle Paddles (teach you how to use your hand properly during catch phase of swim stroke)

-Finis Agility Paddles (teach a natural hand position)

-PT Paddles (teach you how to use your forearms by forcing you to swim with closed hands)

-Zoomer Z2 Fins (teach you how to kick properly)

-Swim Snorkel

-Finis Tempo Trainer Pro (teaches you rhythm and cadence in the water)

-Underwater Mp3 Player


Performance – Cycling

-Any of the Sufferfest videos

-Elevation Training Mask during workout

-Superhuman Performance Encoder Bracelet + Entrainer Drops


Performance – Running

-Elevation Training Mask during workout.

-Wear weighted vest during workout.

-ElliptiGo for run training without impact.

-Wear 110% Play Harder socks or calf sleeves during long runs (use code GREENFIELD & get 10% discount and free shipping).

-Mini bands (for training glutes/core).

-Heart rate monitor for tracking zones

-Yurbuds + small .mp3 player

-Superhuman Performance Encoder Bracelet + Entrainer Drops


Performance – Home Gym



-MostFit Suspension Strap


-Mini bands

-Stability Ball

-Elastic Exercise Tube

-Adjustable Dumbbells

-Elevation Training Mask and/or Powerlung

-Weighted Vest


Performance – Power/Speed Development

-CNS Tap Test app to track nervous system performance

-Power Sled

-TNT Power Cable

-Adjustable Plyometric Box

-Weighted Vest

-Agility Ladder


Performance – Balance Development

-Use Gunnar glasses if heavy computer/phone/TV use to protect eyes.

-Use airtube headset to protect ears.

-Stability Ball

-Balance disc pillows.

-Mini-trampoline or Vibration Platform

-Mini bands (for ankle range-of-motion).

-Superhuman Performance Encoder Bracelet + Entrainer Drops

-The Vision Gym by Z-Health


Performance – Range-Of-Motion & Flexibility:

-1-2x/week full body session with Rumble Roller.

-Travel with Myorope or MuscleTrac.

-Resistance Stretching DVD

-Athlete’s Guide To Yoga DVD

-Superhuman Performance Encoder Bracelet + Entrainer Drops


Fat Loss – Faster Metabolism

-Wear 110% Play Harder pants and tights with ice for 20-60 minutes per day (use code GREENFIELD & get 10% discount and free shipping).

-Wear CoolFatBurner vest for cold thermogenesis and enhanced calorie burning while working on computer, sitting around, etc.

-Wear weighted vest during workout.

-Treadmill desk or standing workstation

-Mogo standing portable chair by Focal Upright


Fat Loss – Eliminating Toxins

-For limiting toxin/metal exposure, the following personal care/household products are “approved”:

-Healthy Pet Foods Here’s the Scoop! Natural Unscented Clay Clumping Litter

-Seventh Generation Chlorine-Free Diapers

-Bon Ami Polishing Cleanser, No Chlorine, Perfume or Dye

-Seventh Generation Free and Clear Dishwashing Detergent

-Seventh Generation Free and Clear Natural Dish Liquid

-Tom’s of Maine Natural Long-Lasting Deodorant Stick, Aluminum-Free, Unscented

-Bean Products Pure Cotton Shower Curtain

-Excell Home Fashions Ultimate Nylon Shower Curtain or Liner

-Carapelli Extra Light Olive Oil

-Magick Botanicals Fragrance Free Hairspray

-Dr. Bronners Magic Soaps Unscented Baby-Mild Pure Castile Soap


Fat Loss – Tracking & Testing

-BodyMetrix handheld ultrasound body scanning device


Recovery – Workouts

-1-2x/week full body session with Rumble Roller

-1-2x/week 15-20 minute soak in magnesium salts

-Every day post-workout: 10-15 sprays topical magnesium on inner thighs and upper back

-Wear 110% Play Harder full leg compression tights with ice for 30-60 minutes after hard workouts/races (use code GREENFIELD & get 10% discount and free shipping)

-Daily tracking of recovery using Restwise

-HeartMath emWave2 for tracking and training heart rate variability – 10-15 minutes 2-3x/week OR SweetBeat HRV monitoring (see below)

-For SweetBeat HRV monitoring you need: phone app: , chest strap: http://goo.gl/GuCmM, Wahoo ant+ adapter: http://goo.gl/ha5gV

-For daily “Zen” and “Vita” scores, highly recommend a “Tinke” device by Zensorium.

-Sleep or spend 20-30 minute sessions laying on Biomat


Recovery – Injuries

-Home handheld low level cold laser unit, circle around area for 10-15 minutes, 1-2x/day

-Home electrostimulation unit, 1-2 20 minute sessions per day

-Home PEMF unit (Earthpulse), hold North Pole against area for 15-20 minutes, 1-2x/day

-10-15 sprays topical magnesium rubbed into injured area, 2-3x/day

-Wear 110% Play Harder compression  with ice over injured area for 20-30 minutes up to 3x/day (use code GREENFIELD & get 10% discount and free shipping)

-Sleep with magnet taped or placed over injured area

-Sleep or spend 20-30 minute sessions laying on Biomat


Detox – Air/Water Filters

-Home central structured water filter

-Hepa air filter installed in home and office.

-Use of Superhuman Entrainer drops when traveling.


Detox – Food Prep

-OmniBlender for blending preparation

-Omega masticating juicer

-Excalibur dehydrator for countertop food prep

-Cookbook “Nourishing Traditions” by Sally Fallon


Detox – Miscellaneous

-Highly recommend 2-3x/week use of inversion table.

-Sleep or spend 20-30 minute sessions laying on Biomat,


Brain – Mind Tools

-Cranial Electrotherapy Stimulation – MindAlive CES Light Therapy Device

-Pulsed Electromagnetic Field Therapy for alpha brain wave stimulation – recommend EarthPulse

-HeartMath emWave2 for heart-brain connection and cohesion training – 10-15 minutes 2-3x/week

-Stress Doctor app by Azumio for relaxation, breathing and breath control

-Stress Check app by Azumio for tracking your HRV instantly (at 0.99, affordable compared to emWave2)

-SweetBeat HRV App for real time monitoring of HRV using your smartphone and a heart rate chest strap

-For SweetBeat HRV monitoring you need: phone app: , chest strap: http://goo.gl/GuCmM, Wahoo ant+ adapter: http://goo.gl/ha5gV

-NatureBright Sun Touch for light therapy/seasonal affective disorder/depression

-Sunrise Alarm Clock for light therapy/seasonal affective disorder/depression

-Free .mp3 downloads for stress relief and for body scans


Brain – Blocking Electromagnetic Radiation

-Install “Flux” on computer so it dims at night

-Wear Encoder wristband

-Wear blue light blocking glasses, especially for evening computer use. Recommend Gunnar.

-Install low blue light bulbs, and put blue light blocker screen on computer

-If traveling, use a grounding mat or grounding bedspread (stand on for 20 minutes and use in bed at night after arriving at destination)

-Use dirty electricity filters in main rooms of house (recommend Greenwave filters)

-Use airtube headset on phone (recommend “Envi airtube“)

-Install low blue lights in home


Sleep (Testing/Tracking)

-Read this article

-SleepTime app by AzumioMotionX app

-Wearable sleep tracking devices: FitBit or Jawbone UP


Sleep – Sleep Enhancing Tools

-Install “Flux” on computer so it dims at night

-Wear Encoder wristband

-Wear blue light blocking glasses, especially for evening computer use. Recommend Gunnar.

-Install low blue light bulbs, and put blue light blocker screen on computer

-PZizz iPhone app for quick naps

-White Noise app for loud settings (dogs, kids, etc.)

-Dream Essentials contoured face mask and fitted ear plugs

-“The Delta Effect” CD’s/mp3 downloads

-Pulsed Electromagnetic Field Therapy for enhancing deep sleep cycles – recommend EarthPulse

-NatureBright Sun Touch for morning light therapy

-Sunrise Alarm Clock for waking

-If traveling in Europe or Asia (not USA because it is wired differently), use a grounding mat or grounding bedspread (stand on for 20 minutes and use in bed at night after arriving at destination)

-For jet lag, try “No-Jet-Lag” exactly as recommended on product instructions

-Put on melatonin sleep patch 30-60 minutes prior to bed


BOOKS (click here to see books written by Ben)


If you need help customizing a particular protocol to your needs, you can hire me for a personal consulting phone callFinally, you can click here to visit Greenfield Fitness Systems – where you can easily shop and find any of these items.

Disclaimer: This information is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user’s own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.


79 thoughts on “Everything I Have Ever Recommended For Performance, Fat Loss, Recovery, Digestion, Brain, Sleep & Hormones – All In One Place.

  1. Awesome info Ben!!!!!! Thanks!
    PS – Do you have a good recommendation on swim goggles? I can't seem to find one that doesn't leak!

    1. Totally depends on your face, Dan. LAVA magazine's latest issue (the one with Lance Armstrong on the front) had a good article on google/swim mask design. I personally use Blue Seventy Nero goggles…Zoggles are also good…

    2. Aqua Sphere Vista Goggles – a bit more expensive than most but revolutionary, sooooooooooo comfortable and no more eye rings…

  2. Thanks so much for gathering/organizing this incredible list!! Began using you suggestions this weekend for the 1/2 marathon & set a PR!!! Way to filter through the current research/literature for us!!

  3. I had dinner with Prof Volkov who did all the original Russian goverment level research into Creatine – he is in fact the father of creatine – he looked me in the eye and said never use more that 2g a day – any more is dangerous to your health – he said people in the west are using far to much of it and are deep into the more is better story –

    1. Most studies use a load of 0.3g/kg bodyweight for 5-7 days followed by 5g of creatine monohydrate after. I'd be curious to see Volkov's research…

  4. Hey Ben, you recommended Every Man Jack on a previous post but I don't see it listed here. I have been using for a while and love their products. At least I don't think I am stinky.

  5. Ucann? I bought a bought load of ucann powder when they first came out last year after seeing and talking to them at the Boston marathon…then a few shows later u basically shit on them and said there was nothing to see here just fancy marketIng/fancy website etc….since i really value your opinion more than my coaches I was rather shocked to see that u use /sell the product now…hoping my wife didn’t throw out the packets…besides making money by selling them what changed your mind??

  6. What would you recommend to someone that gets somewhat constipated as soon as they leave for a weekend of travel/work. I'm regular 5 days a week but as soon as soon as I go work for the weekend (for instance weekend military exercise) I wont poo from the friday i leave till the sunday I get home. This seems to happen every time I work a weekend away–causes some stress before i leave each week before I enjoy my multiple daily BMs

  7. Ben, my 15 year old daughter is experiencing a terrible breakout of hormonal acne that is severly damaging her face…….it's been going on for 7 months and doctors have her on antibiotic right now. Can you suggest dietary issues we should be considering….either for removal or inclusion?

      1. Thanks, the book description actually cites many of the symptoms she's having. Will let you know!

  8. Thanks so much for putting this list together.
    I have MS, so I have to be careful to keep my body temp from rising too high during exertion. The play harder pants/tights plus ice you link to are interesting, but I wonder about the logic of the ice pack placement. From what I can see on the website, the pockets for ice are basically on the quads. The fastest way to drop body temperature is by cooling the groin or underarm areas. Wouldn't a similar product that cools these areas be more efficient? Is there such a product?

    1. You're technically correct about speed of cooling, but if you just want to cool the muscle from exercise or decrease inflammation, a local application is better. Otherwise, for something like cold thermogenesis, full body cold water submersion is superior.

  9. Thanks Ben. I guess my situation (needing to maintain low-ish core temp during exercise) is unique enough that standard solutions aren't going to fit. I'll continue to drink ice water, wear lightweight workout clothes and an ice pack around my neck. If my temp still gets too high, there is always stepping outside for a few minutes of cold weather exposure or an emergency cold shower. I just worry that the fitness instructor is not going to be pleased when I return to class dripping wet. ;)

  10. Great list Ben. You are doing a great job of collating all the fantastic info you mention on the podcast. It is hard to keep up with you! I have a coworker who has high LDL cholesterol and is hesitant to start Lipitor. I thought I remember you mentioning a supplement to help lower it and reduce plaque build up, but I don't see any products above specific to heart health. Any suggestions?

    1. William…high LDL cholesterol is typically caused when the body is RESPONDING to inflammation somewhere. So the answer is typically an anti-inflammatory, lower carbohydrate, higher fat diet combined with antioxidants, antiinflammatory use like turmeric, curry, etc. (the Phenocane supplement is also good), avoid vegetable oils, use a cod liver oil, and de-stress as much as possible. So basically – you go after inflammation and stress, not cholesterol…

  11. Hello Ben, thanks for the podcasts and the web site … 2 gold mines.
    I have t2 diabetes, would you know a supplement that could help with insulin sensitivty?

  12. Hey Ben, I was really intrigued by the podcast you posted follow the Ironman 70.3 Galveston about "What to Eat During a Triathlon." I know Dr. Stacy Simms was a big advocate of staying solid as long as possible throughout the race but eventually switching to semi-solid substances and when doing so, sticking to a sucrose or glucose based solution. Based on the table you included in your synopsis of the podcast you said you were going to do some more research on this due to the options, or lack thereof, from most of the big nutrution companies. Have you had any developments with this and if so, what are you currently using for nutrution during the run in your triathlons?

    Thanks Ben!

    1. Stacy's sending me some samples that I'll be testing and eventually doing a podcast on. I raced Wildflower with a mix of GU Roctane and Powerbar gels, however.

  13. Ben, this is a great resource. I have been recommending it to friends. It is hard though for some of us to follow all the pills, powders, sprays, to put in and put on days in and days out. Can you recommend a minimum group that we should start as an absolute-needed base line and then add and experiment the others as we go? For example, multi-vitamins, amino acids (map and/or recovery ease) for weight lifting, OMG-3, etc.

    Many thanks,


    1. Remember much of this varies based on what you need. re: someone with adrenal exhaustion is on different protocol than someone with low testosterone. Bare minimum I'd go with is greens, vitamin D, magnesium and fish oil.

  14. I recently an article of yours in Runner's World (May 2012) regarding mind & body (STOP…The Music)…what are your thoughts on running with ear plugs (no music)?

  15. Ben, thanks for these tips and the links. I have been taking Vittargo for my long runs (over 20 mi.) Someone also recommended UCan as you did. They seem like similar products. Do you know enough to recommend one over the other? I was thinking I might just go to my local running store and get a trial pack of UCan. Vittargo has been great, but I have to by the flavorless, which is fine. I have celiac and the flavored Vittargo has gluten. Thanks again!!!!

    1. Really… Huh. Didn't know this. I noticed my ups and downs are much less pronounced with vittargo. But, if UCan can do a better job, I will certainly try it. Thanks for the tip!

  16. I am looking at buying the telescopic gym stick to take on my overseas volunteer program in Europe for three months. I attend a female gym 4 times a week and have lost 53 cm in 10 weeks! So l do not want to stop looking after my self overseas. I am happy to buy this product for you if you think it will suit my needs! Of course I will be aiming to do a good solid walk every day as well.
    Thanks for your time.

  17. Hi Ben.
    You mention a Low Level Laser above. Can you recommend a model. Your link goes to Amazon in a general category as Laser.

  18. Hi Ben – Why would you recommend a cap over powder for consuming BCAA prior to workouts?

    Does the body work at its optimum having BCAAs pre – during – post work out or should I be consuming them only pre and during and protein powder post?

    I am aiming at improving my strength, endurance, speed for cycling and want to know if BCAAs will help with performance please.

    Thank you

    1. Cap over powder is mostly just because of A) portability and B) notoriousness of powder to have artificial sweeteners. Ideally, you consume BCAA's pre, and then every hour during the workout for 1+ hour workouts…

  19. hi ben i m 20 yrs old skinny type …….i want togain some muscle will u plz recommend diet plan …..seeking for reply

  20. I run 10k's(training too) and I having problem with at 4mile or so ,I have to slow down and get little air to my lungs(1minute of jogging) and then slowing get back to my pace and finish the race. Can you help.

  21. Hi Ben, I plan to lose 61 lbs and want to do this in a safe way, so I have changed my lifestyle and eating healthy and leaving the beer and sweets alone. I am doing 60 mins of cardio a day, either biking or the treadmill at inclines and 3.8 and 4.0 mph. I have lost 8 lbs in 14 days. I would like your opinion on this . Are there any supplements that would increase my endurance??? Should I add strength training to my routine to help in the weight loss?

    1. You should definitely listen to the entirety of podcast #199. It will help you tremendously in terms of knowing what kind of exercise to do to get the fastest fat loss results. For supplements to help with endurance, I have them all written above. ;)

  22. Ben, can you recommend any other pairs of blue light blocking glasses? The gunnar glasses are a bit out of my price range…

  23. Re: Grounding / Earthing – Which grounding mat do you recommend? Your link to amazon.com showed several different brands. Thanks!

  24. Hey Ben, I have listened to many of your podcasts and I don't remember you commenting on Tim ferriss 4hour body PAGG stack of supplements, and I never see/hear you mention any of them for fat loss. What are your thoughts about the PAGG stack for fat loss and how does it compare to the MPX100 fat burner stuff that you take?

  25. Hi Ben,

    The link for Heart Rate Monitor appears to be broken. I'm curious what your recommendation is for that.

  26. Hi Ben, I started doing adventure races last year for fun but now I am serious about them and want to compete. I recently posted 15th in a 73k race with 2 mountains/3 cycles a kayak and a 3k run to finish. My problem is cramp. I cramped 30 mins into my last race and it ruined my chances of doing well even though 15th was great. it was only my 6th race so obviously I am still learning and I do all my training alone. i do all the prep before my races, take magnesium and drink electrolytes and sports drinks in week prior to race. Any idea where I'm goig wrong? I do 10 to 15 hours of training a week but only cramp in races.
    Thanks Andrew

  27. Ever tried Sodium Bicarbonate supplementation before a relatively short race (5k or something where nearly the whole race is at aerobic threshold)? Wondering whether it would be worthwhile before an aquathlon i'm racing in this weekend.

    Thanks Rob

  28. Hi Ben! I had a question about your recommended cold laser device that is linked above under gear for injuries. It is a link to a product call Tendlite, which appears to be LED technology and not laser. I’m pretty new to the field of laser/LED so maybe I’m confused and they’re the name concept? I play a full contact sport so am interested in a home device for cold laser. I also just broke my 3rd rib so am hoping to get it soon to help speed up the healing process. Thank you!

    1. The home devices don't hold a candle (pun kind of intended) to the nice commercial home low level laser units BUT the one I use is one of the old Nikken models. They don't make it anymore, but it's pretty similar to the Tendlite, and it helps with chronic "sore spots". Still not as good as the 8000-12000 dollar units you're gonna find at a PT though.

  29. Hi Ben

    I’m looking for a Soy-free protein supplement. Would like to maintain muscle and lose fat. I’m 51 and do marathons and occ Sprint Triathlon.

    Just finding it difficult to choose from

    the protein supps at Pacific Fitness.

  30. Ben,

    When going above Anaerobic Threshold in running, the body prefers carbs as its fuel. Does the SuperStarch supply the necessary fuel to run above Anaerobic Threshold?

  31. Ben,

    I am a triathlete and just found out my testosterone is very low. My Dr. has mentioned some prescriptions but I would like to go more natural. I am looking at your Hormones – Testosterone Blend and have a few questions. Will anything on that list (herbal blends) test positive for doping with USTA? Out of the 3 you have listed how would you rank them and why? Thanks.

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