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How a Daring Band of Misfits Mastered the Lost Secrets of Strength and Endurance.

cretanrunner

I just finished reading what I consider to be one of the best books of 2015: Natural Born Heroes: How a Daring Band of Misfits Mastered the Lost Secrets of Strength and Endurance.

In the book, best-selling author Christopher McDougall, today’s podcast guest and a guy who you may recognize as the same author of Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen travels to the Mediterranean, where he discovers that the secrets of ancient Greek heroes are still alive and well in the razor-sharp mountains on the island of Crete – ready to be unleashed in the muscles and minds of casual athletes and aspiring heroes everywhere.

In the story, Chris recreates an amazing true tale of a band of Resistance fighters in World War II who plotted the daring abduction of a German general from the heart of the Nazi occupation. He  makes his way to the island to experience firsthand the extreme physical challenges the Resistance fighters and their local allies faced, and on Crete, the birthplace of the classical Greek heroism that spawned the likes of amazing physical specimens such as Herakles and Odysseus, McDougall discovers the tools of the heroes, including skills such as natural movement, extraordinary endurance, and efficient nutrition, skills that are still practiced in far-flung pockets throughout the world today.

If you want to be a modern-day athlete who can hone ancient skills to be ready for anything, then this podcast episode is for you. Prepare to get inspired to leave the gym and take your fitness routine to nature—to climb, swim, skip, throw, and jump their way to your own heroic feats.

So who is Christopher McDougall ?

Trained as a foreign correspondent for the Associated Press, Chris covered wars in Rwanda and Angola before writing the international bestseller, Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen. His fascination with the limits of human potential also led him to create the Outside magazine web series, “Art of the Hero”, and then most recently, the book Natural Born Heroes: How a Daring Band of Misfits Mastered the Lost Secrets of Strength and Endurance.

During this audio interview with Chris, you’ll discover:

-How Chris combines a life of immersive journalism and juggling family life with a study of extreme sports…

-Why the tiny island of Crete was such an important part of World War II, and how the Cretans developed such amazing athleticism…

-How to manipulate your body’s own fascia to generate huge amounts of force, to run faster and to master natural movement…

-The only form of hand-to-hand combat that you should learn if you really want to learn to fight as efficiently as possible…

-Why Chris studied Parkour to prepare for his trip to Crete…

-How the mighty Cretan runners ran dozens and dozens of miles on virtually no calories, and how you can learn to do it too…

Why it’s a myth that running a marathon killed the first person that did it…

-And much more!

Resources from this episode:

ParkourGenerations.com

Wing Chun

My podcast with Barry Murray on becoming fat-adapted

Chris Mcdougall’s Amazon author page

ChrisMcDougall.com

Do you have questions, comments or feedback for me or Chris? Leave your thoughts below and one of us with reply.

320: How To Do Your Workouts Using Biofeedback, Hyperbaric Oxygen Therapy, How You Burn Ketones & Much More!

peptic-ulcer

June 17, 2015 Podcast: How To Do Your Workouts Using Biofeedback, Natural Remedies For Stomach Ulcers, How You Burn Ketones, Supplementing With Inositol, and How To Know If You’re Getting Enough Micronutrients.

Have a podcast question for Ben? Click the tab on the right (or go to SpeakPipe), use the Contact button on the app, call 1-877-209-9439, Skype “pacificfit” or use the “Ask Ben” form at the bottom of this page.

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News Flashes:

You can receive these News Flashes (and more) every single day, if you follow Ben on Twitter.com/BenGreenfield, Facebook.com/BGFitness and Google+.

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A donate button that reads - keep the podcasts comingSpecial Announcements:

This episode is brought to you by Sheer Strength Labs, where you can get everything you need to enhance performance in both the bedroom and the gym – from nitric oxide, to creatine, to testosterone booster. Click here and get an automatic discount.

Click here to make a donation to convert an entire classroom in California into a standing desk classroom! This is the pilot experiment that could change how schools worldwide are designed. Tim Ferriss, me and many others are joining forces with Kelly and Juliet Starrett, the brains behind this project and founders of StandUpKids. The goal is to get every public school student in the US at a standing desk within 10 years. This massive goal is achievable if the right snowballs are put in motion now, and this proof-of-concept school is the most important. Media coverage, national attention, political pressure/alliances, etc. can all stem from this. It’s super high leverage.

The BenGreenfieldFitness Quarterly box has officially launched! When you sign-up, you’ll get a Quarterly handpicked box jam-packed with Ben’s favorite fitness gear, supplements, nutrients and research-proven biohacks.

Grab this Official Ben Greenfield Fitness Gear package that comes with a tech shirt, a beanie and a water bottle.

And of course, this week’s top iTunes review – gets some BG Fitness swag straight from Ben – click here to leave your review for a chance to win some!

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Listener Q&A:

As compiled, deciphered, edited and sometimes read by Brock Skywalker Armstrong, the Podcast Sidekick and Audio Ninja.

How To Do Your Workouts Using Biofeedback

Natcha says: She has been using an Autoregulatory Training approach (with bio feedback) in her strength training where she measures her body and nervous system response to a workout by going through a range of motion test. If she does the test, and the range of motion increases, then that indicates that her nervous system likes that particular exercise and they recommend that she continue doing the exercise until it becomes more difficult or until it no longer tests well. Is this a good way to increase strength and performance? What do you think of this approach?

Natural Remedies For Stomach Ulcers

Anonymous Tummy says: He is looking for ways to treat his stomach ulcers.

In my response, I recommend:
NatureCleanse
Allimax garlic
DGL Licorice

How You Burn Ketones

Chris says: A few episodes (Episode 318) ago you mentioned how Ketones can be used for energy but are unique because they bypass the Krebs Cycle. His limited understanding is that the breakdown of Ketones leads to the production of 2 acetyl-CoA molecules that then go into the Krebs Cycle and get oxidized like any other molecules. He would love to know more about how this works.

Supplementing With Inositol

Holly says: She wanted to get your opinion of Inositol. Her naturopath has put her on it for long term management of polycystic ovarian syndrome. He naturopath said that it helps with the metabolic side of things and with shortening the menstrual cycle. She hasn’t been able to find any information on long term side effects. Do you have any concerns with it?

In my response, I recommend:
Inositol

How To Know If You’re Getting Enough Micronutrients

Josh says: He currently eats mostly ketogenic and tracks everything he eats with a cronometer which has built in recommended values for micronutrients. He has heard that those RDA values are not necessarily “optimal” so he is wondering if you have any recommendations for micronutrient values.

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Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

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A Deep Dive Into HRV: The Myths & Truths of Heart Rate Variability Testing

James Heathers

Australian HRV researcher Dr. James Heathers (pictured above) is one interesting dude.

On a professional level, he is a Ph.D and an Endeavour Research Fellow in Electrocardiology at Poznan University of Medical Science, where his research revolves around measurement issues in heart rate and heart rate variability.

On another level, he has an extremely interesting and thought-provoking blog, where he writes about health, science, medicine and bioethics, and has articles on topics such as medical sensors embedded in tattoos, how drinking affects sleep quality, how peptides are used for doping by professional athletes, and much more.

In our discussion in this podcast, James and I take a deep dive into HRV, and our topics include:

-How James went from being an experimental psychologist to instead being immersed in HRV research…

-Very interesting ways to use HRV that tend to fly under the radar, including computer gaming and cognitive performance enhancement…

-Whether HRV can really measure the things that the self-quantification industry often claims it can measure (e.g. sympathetic outflow, or blood lactate, or ‘readiness’)…

-When a high HRV may not be a good thing…

-Which supplements and medication affect HRV…

-The main areas of research in HRV now that James is most excited about, including something called HRR and breathing ladders…

-And much more!

Warning: if you know nothing at all about HRV, you will probably need a good intro to HRV prior to listening in, because this particular podcast is a bit more advanced, and skips over the basics of HRV. The good news is that there is over three years of HRV articles and podcasts on BenGreenfieldFitness.com, and here are the most popular and useful:

The Do-It-Yourself Guide To Using Heart Rate Variability Testing to Track Your Stress and Nervous System Health (podcast)

Everything You Need To Know About Heart Rate Variability Testing (podcast)

What Is The Best Way To Track Your Heart Rate Variability (HRV)? (podcast)

25 Ways To Know With Laser-Like Accuracy If Your Body Is Truly Recovered And Ready To Train (article)

Do Professional Sports Teams Have It All Wrong When It Comes To Optimizing Performance & Recovery? (article)

Other resources we discuss during this episode:

James’ Facebook page

Article on metabolic breathing ladders

How HRV correlates to blood lactic acid

The effect of fish oil on HRV

Bitalino (a second-generation research grade ECG machine that you can buy for a few hundred dollars)

The SimBand (Samsung has released a research platform for developers called Simband, who can now use the platform to build their own software applications without having to build their own hardware)

Video magnification of HR using a webcam (a lab at MIT developed a method of pulling your heart rate straight out of a webcam picture)

GreenfieldFitnessSystems NatureBeat app for HRV

Do you have questions, comments or feedback on HRV? Leave your thoughts below and either myself or James will reply.

319: Hypoxia For Fat Loss, How To Fix Golfer’s Elbow or Climber’s Elbow, Creatine Water Retention & More!

breathhold

Click here for the full written transcript of this podcast episode.

June 10, 2015 Podcast: How To Fix Golfer’s Elbow / Climber’s Elbow, How To Keep From Retaining Water With Creatine, Can Fascia Store Toxins, and Urinary Testing For Hormones.

Have a podcast question for Ben? Click the tab on the right (or go to SpeakPipe), use the Contact button on the app, call 1-877-209-9439, Skype “pacificfit” or use the “Ask Ben” form at the bottom of this page.

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News Flashes:

You can receive these News Flashes (and more) every single day, if you follow Ben on Twitter.com/BenGreenfield, Facebook.com/BGFitness and Google+.

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A donate button that reads - keep the podcasts comingSpecial Announcements:

This podcast is brought to you by AudiblePodcast.com/ben. Get any audiobook of your choice, free, with a 30-day trial. In this episode, we recommend “Natural Born Heroes: How a Daring Band of Misfits Mastered the Lost Secrets of Strength and Endurance” by Christopher McDougall.

The BenGreenfieldFitness Quarterly box has officially launched! When you sign-up, you’ll get a Quarterly handpicked box jam-packed with Ben’s favorite fitness gear, supplements, nutrients and research-proven biohacks.

Grab this Official Ben Greenfield Fitness Gear package that comes with a tech shirt, a beanie and a water bottle.

And of course, this week’s top iTunes review – gets some BG Fitness swag straight from Ben – leave your review for a chance to win some!

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Listener Q&A:

As compiled, deciphered, edited and sometimes read by Brock Skywalker Armstrong, the Podcast Sidekick and Audio Ninja.

How To Fix Golfer’s Elbow / Climber’s Elbow

Eric says: He has developed soreness inside his elbow – Golfer’s Elbow but more like Kettlebell Elbow. He thinks it if from doing the ketllebell clean. Any tips on how to get better? And also how to avoid this?

How To Keep From Retaining Water With Creatine

Brandon says: He has been supplementing with Creatine Monohydrate for the cognitive enhancements (like we have been talking about) but he has noticed that he has put on some water weight. Do you know how to avoid that happening when supplementing with Creatine?

In my response, I recommend:
CREO2 from Millennium Sports (use 50% discount code MSTBG09)

Can Fascia Store Toxins?

Mark asks: Most therapists I talk to believe that toxins are often trapped in myofascial adhesions. This comes up in post-treatment discussions (“drink a lot of water today”), but I never hear it discussed as a preventive measure. Does detoxification and avoidance of toxic substances help prevent the build up of adhesions? Is it an effective adjunct to the various myofascial release therapies?

Urinary Testing For Hormones

Natalie says: She is wondering about the DUTCH test (Dry Urine Test for Comprehensive Hormones). She understands that it is the gold standard for cortisol testing. Have you heard of it? It’s by Precision Analytical. Do you feel that it is indeed worth getting?

In my response, I recommend:
Complete Hormone Kit by Genova from DirectLabs

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Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

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Episode #319 – Full Transcript

Podcast #319 from http://www.bengreenfieldfitness.com/2015/06/319-hypoxia-for-fat-loss-how-to-fix-golfers-elbow-or-climbers-elbow-creatine-water-retention/

[0:00:00]  

Introduction: In this episode of the Ben Greenfield fitness podcast:  Hypoxia For Fat Loss, How To Fix Golfer’s Elbow or Climber’s Elbow, How To Keep From Retaining Water With Creatine, Can Your Fascia Store Toxins, Urinary Testing For Hormones and much more!

Welcome to the Ben Greenfield fitness podcast.  We provide you with everything you need to know for total performance, fat loss, recovery, digestion, sleep, brain, and hormone optimization.  So whether you’re an Ironman tri-athlete, or you’re just wanna shed a few pounds, get ready for non-run-of-the-mill, cutting edge content from bengreenfieldfitness.com.

Brock:               Welcome back, Ben!

Ben:                   Feels good to be back, dude.  We’ve had a – we’ve almost had a complete withdrawal of any of our formal Q & A episodes whatsoever for like a month.

Brock:               I know.  I started to get emails: “Are you okay?”, “Is everything alright?”

Ben:                   Yeah.

Brock:               “What happened?”, “Did you guys break up?”

Ben:                   Hmm, we did and I got some withdrawal headaches.  But…

Brock:               *chuckles*

Ben:                   it’s all good now!

Brock:               I just got – I got indigestion and diarrhea.  Is that from the same thing?

Ben:                   Mmm.  No, that’s probably the fact that since we’re not talking, your diet has likely slipped.

Brock:               That’s true.

Ben:                   You don’t have me there to hold due accountable on podcast.

Brock:               I went straight to McDonald’s.

Ben:                   Mmm, yeah.  McDonald’s sprinkled with gluten powder.

Brock:               Yes, extra gluten.

Ben:                   Extra.  So, can you do get McDonald’s by the way? Can you tell them…

Brock:               Order extra gluten?  Oh yeah!

Ben:                   Gluten-size you?

Brock:               Super gluten.

Ben:                   Hmmm.  Hey, so one thing I’ve been doing, Brock, that I haven’t had the chance to tell you much about is – I got a brand new toy in my garage.

Brock:               Hmmm!

Ben:                   Hmmm.

Brock:               A new motorbike!

Ben:                   I actually got two new toys: one…

Brock:               Corvette?

Ben:                   Not gonna talk about ‘cause I’m working on article about it, but the other is an inclined treadmill.  Have you ever seen an inclined treadmill?  Like the one that goes up to like 40%?

Brock:               Oh, okay.  So it’s not stuck in incline, it just has a larger range of motion?

Ben:                   Oh, thank God it’s not stuck in incline, ‘cause if you’ve ever been in incline at 40%, it is nuts!  So…

Brock:               I can’t even imagine 40% like most of them go to like 12.

Ben:                   If I am at 2.0 miles per hour and 40%, it feels close to like a – like an all out phase on a treadmill.  It’s not…

Brock:               So you’ll like pushing on your knees with your hands like that sort of hiking kind a drop incline?

Ben:                   Practically, practically.  So I’ve been doing everything from putting on a heavy backpack, and doing like uphill walking to doing like yesterday’s session was eight minutes at 20%, eight minutes at 30%, eight minutes at 40% then back down to thirty, then back down to 20.  And there’s two reasons I’m doing this: first, as I mentioned in the few podcast episodes I have a coach now who’s prescribing me training sessions…

Brock:               Who’s sadistic.

Ben:                   Who is sadistic.  And then the other reason is that the cool thing about an incline treadmill is that you get all the benefits of going up without any of the joint, and the potential for tissue damage and over-train that happens when you get the pounding of going down.  So you pretty much have like this never ending mountain in your garage.  So I got the NordicTrack X11 incline trainer so for any of you other psycho masochistic hill climbing surpees out there, check it out.  It’s kinda cool.

Brock:               I hear the X11A comes with a puke bucket that you can hang from the front it.

Ben:                   Nice.

News Flashes:

Brock:               In between dry heaving off the edge of his incline treadmill, Ben’s been tweeting out all kinds of stuff like normal at Twitter.com/BenGreenfield and now we’re gonna talk about all those cool things.

Ben:                   All of those cool things.  So one thing I’ve been doing quite a bit of when I’m not walking on treadmill is nature walks, and I have made it a goal to actually learn every plant that’s on my property.  And you don’t have to necessarily…

Brock:               Like know them by name?  Like, “Hey Bob! Hey Susan!”

Ben:                   Yeah, exactly.

Brock:               “Good morning, Ben!”

Ben:                   *chuckles*

Brock:               “That’s quite neighborly of you.”

Ben:                   Their usage, their edible characteristics, their medicinal characteristics, what you can do with the root, what you can do with the leaves, what you can do with the stems.  And I’ve been making my kids a part of this where we’ll walk out and we’ll find plants that we can identify.

[0:05:02.9]

                           And one thing that I ran into was that it’s a real pain to actually use like a reverse Google image search or even – you know, even any of these apps out there like Plants Snap or Google Goggles like none of them seem to work all that well because their purely….

Brock:               Google Goggles.

Ben:                   They’re automated.  Google Goggles is actually an app that you can use if you google Google, I got goggles.  You’ll find it.

Brock:               *laughing*

Ben:                   Say that ten times fast.

Brock:               I know.

Ben:                   So anyways, what I have been using is this app and I tweeted out about this.  It’s called the FlowerChecker App and it’s a free app that allows you to identify plants, but the unique part about it is there’s a live botanist or a team of live botanist – I highly doubt it’s just one single live botanist although it may be just a morbidly obese…

Brock:               Super overworked dude.

Ben:                   …botanist who sits on the couch and is overworked.  But what they do is they review within twenty four hours the photos of the leaves, the stem, the plant, etc.  You have your location settings turned on when you upload it so it’ll also identifies where you are, and then they give you the plant, they give you the Wikipedia page for the plant as well as more links to find out interesting things about the plants where you’re at.  So I have identified every single day, I have indentified the plants.  Some of the cool ones that are around me is, one is yarrow which you can use very similarly to like mint or chamomile.  Another one that I have is wormwood or absinthe which you can use for everything from mind-altering drinks to kind of a mild detox.  I’ve got mullein and Oregon grape and one called ocean spray which you can actually use – you can use the sticks to make things like arrows because their extremely, extremely straight and rigid.  All sorts of plants you know, Canadian ______ [0:07:04.6], and I found out that you kinda like shave the edges off of that and eat it almost like celery as a water source and you can eat the little purple floweret.  You can cook them up like artichokes you know; it’s very, very cool.  It’s a great way to get in touch with nature, and it’s good way to do without wasting all your time like taking a picture, and then holding it up in some like field guide with that they would’ve done it back in the day before the internet.  But if the Lewis and Clark Expedition had Flower Checker, probably few of them would’ve died or they would have at least had less of propensity to eat one another.  So there’s that.  We’re the donor party.

Brock:               *chuckles*

Ben:                   So, another thing that I tweeted out was a new study about gluten intolerance and the fact that there is… there’s an enzyme, it’s derived from something called aspergillus niger.  And what it does is – it digest gluten in the stomach of what they describe as healthy volunteers, and these healthy volunteers were actually given a meal that contain about four grams of gluten which is a pretty significant portion of gluten and what they found was that when the gluten was accompanied by this unique new gluten digesting enzyme, that there were no deleterious GI effects and these folks were able to completely digest the gluten, you know, the storage protein that’s present in things like wheat and barley and rye.  And it was able to take what would normally be a gluten peptide that is resistant to digestion and causes all the things like inflammation, bloating and a lot of the things that people who are gluten intolerant associate with gluten consumption and was able to allow these folks to actually digest the gluten.  So…

Brock:               Hmm.  Now I can finally go back to McDonald’s and get my super gluten meal.

Ben:                   That’s right.  Wonder bread is back in business.

Brock:               Hooray!

Ben:                   No reason to avoid gluten because we now have…

Brock:               Just for we always want it.

Ben:                   …to biohack gluten.  And interestingly, there were no other deleterious GI effects, no explosive diarrhea or anything else that seem to occur at least in during the length of time of the study.   I’m not quite sure of any long term studies that have been done on the use of these enzymes that efficiently degrade its gluten.  But the abbreviation for the enzyme if you wanna look this up on Amazon or wherever else you tend to you know, your local friendly supplement provider, it’s A-N-P-E-P which stands for aspergillus niger prolyl endoprotease.

Brock:               *curse word*

Ben:                   I will… and I found some capsules etc. of these gluten digesting enzymes on Amazon and I’ll put a link to that in the show notes if you go to the bengreenfieldfitness.com/319.

[0:10:04.4]

If you want to experiment with this, maybe have a meal comprised of bread, beer – what else?

Brock:               Pasta.

Ben:                   Maybe some soy sauce, some pasta – anything else that you’ve been avoiding because of its gluten content, knock yourself out, go to town, have a gluten party.  So that was actually an interesting study.

Brock:               So they didn’t mention anything about the cognitive effects of eating gluten they’re just talking sheerly or specifically about gut issues.

Ben:                   Ah.  Watson, keen observation.

Brock:               Mmm-hmm.

Ben:                   Yes, gluten can have a neurotoxic effects that are completely separate from any type of a gastro-intestinal effect.  This is why a lot of times people who use gluten or taken gluten who happen to have an intolerance to it will have problems with everything from brain fog to stuttering, to not being able to grab words you know, the right words that they need when and this is because of the neurotoxicity.  And you are absolutely correct, the enzyme does not *clears throat* excuse me…

Brock:               Excuse you.

Ben:                   …does not diminish the neurotoxic effect, so there is that.  But you know, let’s say you’re whatever, you know you got to a party, you have a couple of beers and maybe in a little ziplock bag in your pocket, you have a couple of gluten digesting enzymes to help you out a little bit so, there’s that.

Brock:               Yes.  Nice.

Ben:                   So another thing that I tweeted out, the last study that I wanted to mention was one that… that appeared in Clinical Physiology and Functional Imaging.  Odd journal for this one to appear in but it looked into the effects of exercise training under hypoxia.  And what they actually found was that when you exercise in the state of hypoxia – meaning low oxygen availability – which would be everything from the use of an altitude chamber, to one of these like resistant training masks, to like hypoxic underwater training sessions.  It actually triggers a release of adiponectin.  Adiponectin is a hormone mobilizes fats specifically from adipose tissue and allows you to burn those fatty acids for energy.  And what they found was that circulating adiponectin levels significantly increased when exercise was performed under hypoxic conditions, and in this case it was aquatic exercise.  So pool-based exercise like swimming and aquarobics with a little dorky foam dumbbells – that type of thing.

Brock:               *chuckles*

Ben:                   Ultimately though, you know hypoxia and hypoxic training sessions is something that I do quite a bit of you know, at least a couple of times a week I’m in the pool going back and forth underwater while holding my breath.  Then actually on the recent trip to Arizona, I with a group of three other guys wound up doing a couple sessions like this where we would do things like drag dumbbells underneath the water back and forth through the pool holding our breath.  And not only it’s the fantastic workout for your lungs, it’s great for stress resilience and focus, but it turns out it also burns more fat, too!  So I’ll link to that in these other studies if you want to peruse them over in the show notes at bengreenfieldfitness.com/319.  And there’s one last thing I wanted to mention since it’s “Ben” a little while since we’ve had a podcast.  I had a two post that kinda went viral that if you’re listening to this episode and you haven’t had a chance to check out yet, you may want to check out and they both involve what would be considered sin substances.  So one post was on how to get all of the effects of weed from a 100% healthy and non-addictive alternative to weed called cannabidiol and quite a monster of a post going all…

Brock:               Yeah.  Oh man, it took me days to get through that thing.

Ben:                   …all the effects of CBD but one that send to your Kindle or the Check Out because it’s certainly something I’m using quite a bit of these days you know, you don’t get some of the potential for some of the gray matter damage and the things like that that can occur with weed, with edibles, with things that contain THC and you get all the anti-anxiety and anti-inflammatory effects when you use this CBD component.  So…

Brock:               And also the anti-going-to-jail.

Ben:                   And the anti-going-to-jail where you at plus kids can use it completely safely as well which is nice.  And then the other one was on booze and I’m now drinking a wine that is lower in sugar and the same in alcohol, that’s a must for me.  I refuse to drink any wine that has a lower than normal amount of alcohol in it.  But this wine also has enhanced amounts of flavonols and polyphenols and resveratrols and the active anti-oxidant components in wine.  It’s called the FitVine wine, but I wrote the article not just on this FitVine wine but on wine in general and what kind of things to look for on wine, how to control like this the sulphite and the amine-based headaches you know, some little biohacks – how to biohack your wine and all sorts of interesting things like that when it comes to booze and specifically wine.

 [0:15:16.2]

So I’ll link to both of those articles as well on the show notes over at bengreenfieldfitness.com/319 so now you can go and enjoy your weed and your booze.

Brock:               Paaarty!

Special Announcements:

Ben:                   Well Brock, this podcast is brought to you by non-other than Audible.

Brock:               I love Audible.

Ben:                   I love Audible too.  If you’re listening in, you can go to AudiblePodcast.com/ben.  And when you go to AudiblePodcast.com/ben, you can get any audio book that you want free with the 30-day trial unless you’re already an Audible member in which case you’re screwed.  Already use your free book so you can’t do it multiple times unless you have multiple email addresses ‘cause I’ve got like twenty different email addresses that I’ll occasionally use to like sign up for extra Netflix accounts, ‘cause you can just keep on signing up for those free whatever you do in Netflix account over and oh, you need multiple credit cards, too.  But as long as you’ve got multiple email addresses and multiple credit cards, you did kinda gain the system.

Brock:               You can save eight bucks!

Ben:                   Anyways though, I am reading a book right now on Kindle that is pretty amazing and of course, I’m reading and I’m not listening to it but I would listen to it if I were to go get a book on Audible.  This one is written by Christopher McDougall.  You know Christopher McDougall is?

Brock:               He’s the guy who wrote “Born to Run”, right?

Ben:                   Yep, he wrote “Born to Run” and this book…

Brock:               Isn’t that McDougall?

Ben:                   so far in my opinion, maybe it’s just because I’ve gotten dis-infatuated with the whole like obsession with barefoot running.  This book is called “Natural Born Heroes” and…

Brock:               Oh! About the Cretan runner?

Ben:                   Yeah.  I think it’s…

Brock:               Oh yeah!

Ben:                   better than “Born to Run”.  The subtitles…

Brock:               The Cretan’s are badasses.

Ben:                   Yeah, the subtitles “How a Daring Band of Misfits Mastered the Lost Secrets of Strength and Endurance”, and essentially it goes into how this group of resistance fighters during World War II on island of Crete actually resisted the Nazis, held back the Germans and potentially changed the entire course of the wars specifically in terms of the Germans progressed towards Russia by using things like natural movement, endurance principles specifically focused on like fat-burning and metabolic efficiency, and efficient nutrition principles.  And it’s amazing; it’s just goes into how we as modern day athletes can hone these ancient skills but the book itself you know, it covers this group of super athletes that I never knew existed.  And it’s pretty amazing how they basically evade Nazi pursuers for months and months on the tiny island of Crete using like this classical Greek heroism combined with amazing physical fitness principles, so…

Brock:               It’s like the Spartans still existed on the isle of Crete in the 1930s.

Ben:                   That’s the perfect description.

Brock:               Super cool.

Ben:                   Well-worth checking.  It’s called ‘Natural Born Heroes’ and if you wanna listen to it, you can go to AudiblePodcast.com/ben.  Great one to listen to during your next – I don’t know – run through the mountains or the next time you’re evading the Nazis, so check it out: AudiblePodcast.com/ben.  As far as any other special announcements, there’s really not a whole lot to go over.  The Quarterly Box launched and is ready and you can still get it on the next Quarterly.

Brock:               Are the first one go out?

Ben:                   Yeah, the first one – the first one is out handpicked, box jam-packed with fitness gear and supplements, and nutrients and little biohacks, and it’s a fun little deal you know, it’s like Christmas once every three months.  But you can get in on that at bengreenfieldfitness.com/quarterly and get a bunch of crap from me sends straight to your front door along with little letter about how to use it all.  I thought the funniest part was actually writing the letter to everyone telling them how to use what I was sending them.  That was kinda the cool part.  And then also, for any of you who are in Northern or Southern Idaho the next couple of weeks, look for me at the – at the Train to Hunt Competition.  I will be there competing with my bow and everything from the meat pack to the obstacle course, to see whether or not I can hang with some of the fittest hunters in America.  So, you can get all the details on that over at traintohunt.com but that’s where my journeys are taking me during June in case you happen to be in Kellogg or Tamarack.  Kellogg, Idaho or Tamarack, Idaho where I’ll be competing…

Brock:               The throbbing metropolis of Tamarack.

Ben:                   Throbbing metropolis.  We gotta be careful how we use the word ‘throbbing’ but in this case it’s quite appropriate.

[0:20:05.6]

So again you can check all that out over at bengreenfieldsfitness.com/319.  And I don’t know, Brock.  What do you think?  Shall we answer some questions?

Brock:               Yes, please.

Did you know that Ben Greenfield personally mentors trainers, coaches, physicians and nutritionists from around the globe? From business building tips to advanced team and performance and health concepts.  It’s all part of a product mastermind called The Superhuman Coach Network.  When you join, you get instant access to monthly workshops with Ben, a Q&A forum, over 40 hours of cutting-edge audio and video education, and much more.  Check it out today, and become one of the world’s leading health and fitness experts at superhumancoach.com/podcast.

Listener Q & A:

Eric:                   Hey Ben, Eric here.  I developed soreness on my – inside my elbow.  Not tennis elbow but I guess they call it golfer’s elbow and I believe it is from kettlebell cleaning.  I was wondering what you recommend to help heal this up, my right arm but I believe it’s from the kettlebell clean as you’re coming up it feels like that muscle it’s not going away, it’s a slight pain but I never had tennis elbow but now I have golfer’s elbow.  So, any tips on how to get better?  Thanks!

Ben:                   Well you may hear a dog barking in the background there, Brock.  That’s my sister-in-law’s dog that we’re watching.

Brock:               If my ears don’t mistake me, it sounds like a fat dachshund.

Ben:                   Yes, it’s a fat, little wiener dog that frankly I’m not a huge fan of, and I would love to just like eat it for dinner.  I hope she doesn’t listen into this podcast but the dog is not among my favorites.  I like big, majestic wolf-like dogs, not little – not little dogs that have been bred to fit into purses.  So, but that’s just me.  Anyways though, to turn to Eric’s question about the elbow, you know this is actually a problem that I‘ve been running into quite a bit with folks who are doing like obstacle racing, Spartan racing, American ninja warrior style stuff, cross fit with all the pull-ups – you get pain and you get pain not in the outside of your elbow where folks would traditionally get pain associated with like tennis elbow what’s also called lateral epicondylitis.  But you instead get it on the medial, on the inside of the elbow and it’s basically a tendinosis of the medial epicondyle of the elbow.

Brock:               Let’s get the placement.  So if I’m standing there with my hands turned, so my palms are facing forward.

Ben:                   Yeah, it’s on the inside.

Brock:               The part closest to my rib this is where the pain is.

Ben:                   Yep, exactly on the inside not the outside of the elbow.  So it’s also refer to as climber’s elbow, sometimes it’s called pitcher’s elbow, it’s this case – in Eric’s case…

Brock:               Kettlebell elbow?

Ben:                   Kettlebell elbow.  Golfer’s elbow of course like I mentioned.  And it’s actually – it’s associated with anything where you are gripping and pulling simultaneously, and so you see a lot in grip intensive sports.  And it’s actually something that’s very difficult to manage and to get rid of.  And the reason that it’s so much more difficult that even like a lateral epicondylitis where like a tennis elbow to get rid of, is because it’s an area where there’s a little less blood flow.  And it’s also an area that tends to be aggravated quite a bit by activities that we commonly do in our day to day lives these days specifically texting and typing causes these little tendons that run over that medial epicondyle to stay inflamed.  And it can be really, really tough you know, normally you’ll see all of the recommendations that you tend to see for injuries out there recommended to manage this like you know, non-steroidal anti-inflammatory drugs or even natural anti-inflammatories like you know: curcumin or fish oil, you’ll see heat recommended, you’ll see ice recommended, you’ll see like this elbow’s straps or counter-force braces that actually work really, really well for tennis elbow – these little braces that you wear above the elbow.  They don’t work that well for like a golfer’s elbow even like a full on sleeve over the elbow or like this… you know like the kinesio tape that folks would tape themselves up with?

Brock:               Oh yeah.

Ben:                   A lot of times, none of this stuff works for like a golfer’s elbow or climber’s elbow and it can be very, very frustrating and painful ‘cause every time you pull or you grip it, it just hurts.  So I’ve had this injury before.  I’ve gotten rid of it and I’ve walked a few people through it and what I recommend is the following:

[0:25:03.3]

                           First of all, you gotta do some really intensive like forearm and deep tissue work and it can be hard.  If you’ve ever tried to like foam roll your arm, it’s pretty hard to do.

Brock:               Yeah.

Ben:                   It’s also pretty hard to use like a lacrosse ball on your arm you know, like the ‘Becoming a Supple Leopard’ book would go into like there’s not a lot for like the elbow and the forearm there.  But what you can do is you can pin your arm between two surfaces that allow you to almost like roll it as it’s pinned and there’s a device out there that is specifically designed for climbers, for golfer’s, for grippers, for typists, for people who do things that aggravate that middle epicondyle – it’s called the arm aid, the ArmAid and it’s like…

Brock:               You’ve had a video about that, don’t you?

Ben:                   This giant claw.  Yeah, ‘cause I owned one and I’ve used it just because I’ve been doing so much more climbing for like Spartan racing and stuff like that.  And also, I do a lot of gripping now with the bows, shooting the bows.

Brock:               Oh yeah, I bet.

Ben:                   And then of course, I’m also typing a lot and so it’s weird, it’s ugly ahead on me a few times and I use this ArmAid and just use it the same way as I would with foam rollers, there’s deep tissue work and if you have this as a chronic condition – this medial epicondylitis or this inflammation in your elbow, you would wanna do this every day the same way as you’d foam roll say like, you’re IT band if you had IT band Friction Syndrome you’d wanna work that deep tissue every single day.  So it’s called the ArmAid, so that’s number one.  Number two is I went through a bunch of the different books and e-books and online manuals and Youtube videos that are out there for golfer’s elbow and for climber’s elbow.  And there was one that I found that’s like this systematic thing that you do every day.  It involves like holding on to a wooden dowel or you can even use like a hammer just ‘cause it has a little weight on the end of it and a handle that you hold on to.  You can use nothing and just go through the rotation but it involves a series of rotations that you do with both your elbow bent and your elbows straight.  Along with the series of resisted hand opening exercises where you like use a rubber band that’s wrapped around your hand, and you’ll open your hand and extend and then close it and open it and close it almost like grip training.  And this thing when I went through that program combined with daily deep tissue work using the ArmAid, I got rid of this elbow pain almost right away after doing everything from like prolotherapy and platelet-rich plasma injections and you know…

Brock:               Wow.

Ben:                   …the anti-inflammatories, and topical anti-inflammatories, and the ice and the heat and the electro stem and the vibration and the cold laser and nothing held the candle to just using the ArmAid and then going through this program it’s called golfer’s elbow cure.  Super cheesy program, it’s like this little e-book with crappy greeny photos and like, it’s you know it’s one of those like online books that’s all like hyped up with the sales page and everything, but it actually works.  So that is – is the next thing that I’d recommend, that’s number two.

Brock:               Alright.

Ben:                   And then number three, if you don’t want this problem to come back and you like climb a lot, or you golf a lot and you get pain on the inside of your elbow, you have to make sure that you’re typing, if you use a computer that most of your typing is done now with the elbows bent but with the elbows more extended than bent.  Which means if your desk or your work station sets you up in a position where your elbows are bent as you’re typing, every time your little fingers move, what happens is all the tendons rub over that inner and outer elbow.  Whereas if your arm is extended, you get a lot less of that type of movement – that type of rubbing over the boney condyles in the elbow.  So essentially what you wanna do is get yourself in a position where your arms are kind of extended as you’re typing.  Now the catch-22 is that sometimes there can be like a vision or an eyesight issue like if you have poor vision or poor eyesight, by typing with your arms more extended, that by definition means your screen’s gonna be farther away from you so that can throw some people for a loop and I don’t know, get by focals or something like that or…

Brock:               Or big telescopes.

Ben:                   Or bigger monitor.  Yeah, but basically you want to avoid typing with the elbows really bent or hunched over so you would want to – have you ever typed like on an airplane with your computer on a tray in front of you?

Brock:               Yeah, that’s basically at your belly button?

Ben:                   That is the exact opposite of the position you’d wanna be in when typing.  So you wanna tweak your work station or tweak your typing set-up so your arms are extended as you type.  So those are the three things I would do: the ArmAid, I would use this little e-book and I’ll link to it in the show notes called the ‘Golfer’s Elbow Cure’ and then I would make sure that I adjust any type of typing biomechanics.  And you can definitely get rid of the soreness but it’s a tough one, it’s one of the tougher injuries kinda like IT band syndrome – it’s one of the tougher injuries to get rid of.

[0:30:06.4]

Brock:               Do you think Eric might be doing something wrong or some weird techniques with this kettlebell cleans that might be causing the problem?

Ben:                   It’s possible but honestly a lot of times what happens is you get this inflammation, right? And the inflammation could be from typing, it could be from gripping, it could be from over-training, it could be from lack of deep tissue work or fascial adhesions which I know we’re gonna talk about a little bit later on the podcast, this whole concept of fascia.  And then what happens is no matter how good your form is, it just continues to aggravate the area, it’s you know, just working out with an injury, and of course you definitely you do wanna make sure that you’re using good form on the cleans but assuming that the clean form is proper, it’s one of those deals where you have to do some of these other things that I mentioned that actually heal it up before returning back to the cleans.

Brandon:          Hey guys, I’ve been using Creatine Monohydrate for mental performance since you guys have been talking about that, and over the past couple of weeks I seem to gain some water weight.  So I was wondering, if you have any thoughts on how to prevent that or minimize that when supplementing with the Creatine.  Love to hear what you have to say.  Thanks.

Brock:               Sounds like Brandon’s getting fat.

Ben:                   Getting fat from Creatine.  So yeah, the water retention can be an issue with Creatine.  I actually did a podcast with Onnit about this, we had like a brief little fifteen-minute podcast on Creatine, and the fact that most of the water retention issues with Creatine arise from following the old school recommendations of loading with Creatine.  And by loading with Creatine you’re typically taking anywhere from 15 to 20 grams…

Brock:               Woah!

Ben:                   …of Creatine.  And you’re using that amount daily during a loading protocol that last anywhere from one to two weeks.  It’s pretty rare that I’ve seen anybody being able to handle that amount of Creatine without getting water retention and some of the cramping that’s associated with Creatine.  And what you can do – what I do with Creatine when I start using it or you know, when I stopped using it then I start back into it – is I just take 5 grams daily.  So 5 grams of Creatine is the amount of Creatine you’d want to use to actually get all of the strength and the power and I’ll talk about some of the cognitive benefits of Creatine here in the second.  But that’s the amount that you’d use, and by skipping the loading period, it does take a little bit longer for the benefits of Creatine to set in.  It takes about two to three weeks to really start to feel the effects of Creatine if you started to 5 grams of Creatine versus doing a loading protocol of like 20 grams.  But you avoid the water retention issue with Creatine, when you do that.  And I use to do a lot of this like Creatine loading and de-loading and I’d have – I get those cramping issues all the time.  And now, now that I just take a small amount each day, it is not an issue.  So, in terms of the cognitive effect, it actually really is very interesting.  So first of all, they found that in vegans and vegetarians who are typically in the state of chronic Creatine deficiency, that Creatine specifically using this 5 grams per day dose has been shown to increase memory, increase learning and increase cognitive performance, and that’s specifically in vegetarians and vegans.  And this is also been shown to work in other populations who tend to have low Creatine levels, and that’s specifically people who are sleep-deprived and elderly people.  So the cognitive benefits seem to set in most in people who are prone to Creatine deficiency.  They’ve found that in omnivores or in people who tend to eat meats on a regular basis, that the cognitive benefits of Creatine are not as pronounced and that you don’t notice quite as much in terms of Creatine if you are getting enough meat in your diet, if you’re not sleep deprived, if you’re not elderly.  So ultimately, you know, I know that I’ve talked about Creatine and cognitive performance before, but it appears to have most of its cognitive benefit if you are someone who is Creatine deficient, not eating much meat, sleep deprived or elderly.  And in other cases you probably getting enough Creatine just from meat intake to be able to avoid any of the type of cognitive deficits that arise from Creatine deficiencies.  However…

Brock:               So…

Ben:                   ..if you’re listening in and you’re like vegan or vegetarian, I’d definitely recommend Creatine supplementation and also – and this is a very recent study in terms of elderly people and spatial recall and long-term memory.  It appears to significantly enhance what’s called the executive working memory in the elderly, and so you know, as I age and I look at the things that I might use as like an anti-aging or longevity supplement, Creatine would definitely be something that I’d use.

[0:35:05.4]

Creatine is also something to stack with say like a smart drug or a neurotrophic if you ever operating on a day in which you’re sleep deprived.

Brock:               So I was gonna say, is Creatine’s sort of along the lines of like B-vitamins then when it’s not necessarily giving you like an advantage or like a superhuman boost.  It’s just bringing you back-up the baseline.

Ben:                   Exactly, exactly.  Now the only… the only caveat or the only exception as – there was one study that they did on people who were eating on omnivorous diet and in this case it was adolescence, and they did find a slight increase in reaction speed when supplementing with Creatine, and you could certainly argue that reaction speed is a cognitive performance gain.  And the other thing that I should mention is that regardless of the cognitive benefits, Creatine has been demonstrably proven whether or not you’re Creatine deficient to improve strength, power, speed, explosiveness, etc.  So you know, in that case, you don’t have to be a vegan or a vegetarian or elderly or sleep deprived to benefit from Creatine you know, if you’re strength athlete or you’re a power athlete or someone who wants to crank out a few more reps in the weight room, Creatine is one of the most researched and the safest supplements to use.  In most cases, just a basic Creatine Monohydrate works just fine.  Now I do use something that’s slightly fancier than that.  I use something called CRE02 that’s made by this company called Millennium Sports and one of the main reasons that I use that is because it’s what’s called enteric coded which means that its stomach stable.  It bypasses any type of destruction in the acidic environment of the stomach and because I take so little Creatine, I wanna make sure that I absorb as much of it as possible and I found zero cramping or water retention effects with that.  I like it, it’s convenient for me – it’s more convenient that like a Creatine monohydrate powder.  It is more expensive, right?  So I take three to four tablets of that in the morning and I take that almost year-round now.  So it’s a little bit more expensive but at the same time you can take less of it because there’s no destruction during the digestion in the simulation process because it’s very, very stomach stable.  It’s just basically like a time release tablet, but you’re gonna pay more than you’d pay for just like a basic Creatine Monohydrate powder.  And that stuff has some other things just got like rhodiola and cordyceps and some of these other things in it and you know, frankly I don’t take it for those reasons, I just take it for the Creatine and the stomach stable Creatine.  But that one’s called the CRE02 and I have a 50% discount on that stuff.  I’ll throw in the show notes over at bengreenfieldfitness.com/319 if you wanna use that stuff.

Brock:               Hey, a couple of times you mentioned cramping.  What do you mean by cramping?  Like stomach cramps or muscles cramps?  Or…

Ben:                   With Creatine?

Brock:               Yeah.

Ben:                   Muscle cramps.  Although, if you take a lot, if you take 20 plus grams, it can result in a little bit of a dumb and dumber toilet moment type of effect that some people actually do have issues with, but that’s typically either a.) because you just started taking Creatine, you took way too much and you use like this 20 plus gram loading protocol or b.) because you didn’t take it with sufficient water.  You typically have to take Creatine with 12 plus ounces of water if you’re using like that higher dosage.  So yeah, usually it’s a muscle cramping but if you take a really, really high dose it can also be a… go way beyond muscle.

Brock:               It’s interesting.  I have been experiencing some weird muscle cramps over the last few weeks like just while I’m doing yoga or I was taking my wetsuit off the other day and I got wicked cramps in my abs and I’m now thinking maybe it’s ‘cause I’ve been taking Creatine really consistently for about two months now.

Ben:                   How much have you been using?

Brock:               Just 5 grams.

Ben:                   Hmmm, interesting.  Well you wanna make sure that you’re taking it with enough water.  And that would be the biggie because what’s gonna happen is because Creatine is going to enhance both your glycogen storage as well as your Creatine storage on the muscular level, you simply need more water period because you’ve got more stuff in your muscle that needs to be saturated with water.  So, if you’re not stepping up your water intake at the same time that you started do Creatine protocol, you need to be or else you’re gonna have those little twitches and cramps when you’re taking off your wetsuit as we’ll hate to experience while we’re taking off a wetsuits.

Brock:               Awesome.  Well Brandon and I both learned something today.

Mark:                Most therapists I talk to believe that toxins are often trapped in myofascial adhesions.  This comes up in post-treatment discussions for example they say, “drink a lot of water today” after they give you some kind of myofascial treatment.  But I never hear it discussed as a preventive measure.

[0:40:03.3]    

                           So does detoxification and in avoidance of toxic substances help prevent the build-up of adhesions?   Is it an effective adjunct to the various myofascial release therapies?  I would love to hear Ben’s opinion on this.  Thanks. 

Brock:               I’ve had this, too you know, when you leave the yoga studio or you’re leaving like you’re leaving the massage and they’re like “oh, make sure you drink a lot of water, hon.”

Ben:                   Aha.  Yeah.

Brock:               “Make sure you stay hydrated.”

Ben:                   Yep, exactly and I actually used to do a hip and knee surgical sales back in the day when I was first out of college and a lot of times when…

Brock:               You were selling body parts?

Ben:                   I was selling body parts.

Brock:               Cool.

Ben:                   Specifically, implants.  But when an orthopedic surgeon during surgery cut through – cuts through some of the areas of thicken fascia like a special like around the hips a really, really thick fascia there in the knees – it actually spurts like nasty stuff literally like puss-like deposits of white blood cells and a lot of times you’ll see like thickened, hardened-like, calcification-like deposits within this fascia.  And a lot of people who I mean, just imagine if someone lifts weights a lot or runs a lot and you know, beats up their fascia you know this sheaths that surrounds your connective tissue and your muscles and they never message that, they never focus on releasing some of the tension or working out some of the cross fibers in that tissue.  Just imagine the areas of like calcification and puss and white blood cell accumulation.

Brock:               No, I don’t want to.

Ben:                   Yeah.  It’s…

Brock:               It’s awful.

Ben:                   It’s pretty crazy.  I mean you talk to a lot of people who are like constantly tired or constantly get injured and a big, big part of that could just be due to like the stickiness in these adhesions.  So what an adhesion is, is it’s just a type of scarring or scar tissue that can accumulates specifically in the fascia that surrounds your muscles and you know, what’s happening there is you get like this stickiness or this glue-like consistency in a sheath that supposed to slide a little bit over the muscles as it moves.  And once that sliding doesn’t occur, you get tissues and even organs that can become a little bit glued together because they’re not moving freely.  Now there – it doesn’t just have to be exercised-based trauma that can cause these type of adhesions.  So for example, mineral imbalances can predispose you to soft tissue adhesions.  One of those would be something that we talked about on the podcast with Dr. Wendy Myers, and that is specifically copper toxicity which is a pretty serious issue these days.  It’s one of the heavy metals that tends to be one of the more notorious ones in our industrial era for accumulating in the body.  Imbalances in other heavy metals or presence of other heavy metals and specifically things like iron, manganese, aluminum, nickel, boron – things like that, that can also cause soft tissue adhesion.  And so basically if you play with a lot of Chinese toys, you might be in trouble when it comes to adhesions.

Brock:               Or if you have a lot of tattoos.

Ben:                   Exactly, or if you’re like a car mechanic.  So inflammation is of course something that can cause its adhesions and this one I think that’s where I’m more aware of, and typically it’s inflammation from exercise from over-training or from over-using specific muscle groups especially allowing metabolic waste to accumulate that you don’t work out with like a foam roller, with cold, with heat, with inversion, with a lot of the recovery modalities that are smart to include in your training.  Now infections from bacteria, viruses, parasites, even fungi and mold that can actually affect the tissues as well, and there is such a thing as an infection caused adhesion which is likely what you see when you see like puss and tissue drainage occur when someone cuts into an area of fascia.  So what happens though once you get this fascia is a.) like I mentioned, you get a restriction of physical movement, so that can be everything from like structural imbalances in the spine like scoliosis or kyphosis, it can lead to like bone deformities, it can lead to you know, sacroiliac joint syndrome where a lot of the fascia around the hips you know, it causes like stickiness and glue-like adhesions and there are so – you know, when people say they have bad back or bad knees a lot of times it’s not joints, it’s not collagen, it’s not the tissue within the joint, it’s more of the fascia that surrounds the joint in the muscles that are around that joint.  When you look at like Chinese medicine in the flow of meridian energy and like these acupuncture meridians that you put needles into, a lot of times what you look at when you have areas of fascial adhesions is the restriction of actual energy flow which I know and for many people that’s more of a woo-woo concept, but it is true that we actually have a flow of key, of flow of energy throughout the meridians in our body and soft tissue adhesions can interfere with that as well.

[0:45:11.5]

You can keep tissues from draining properly because when you look at adhesions you’re causing tissues to become more squeezed and more restricted and that can cause metabolic byproducts to accumulate in the tissue, it can cause toxins to build up.  You might have things like urine not flowing out of your kidneys adequately or your bladder not empting properly, or even your liver cells less able to eliminate a lot of the toxins that can accumulate in the liver; so you know, a lot of your normal detoxification is kind of impaired.  And then you also get a restriction of circulation of your blood vessels and your lymph vessels because it’s harder for those vessels to feed into areas where there’s cross linking and adhesions, and that of course can restrict hormones from reaching cells, that can interfere with everything from like insulin, to glucose, to fatty acid, the liver and just the basic movement of chemicals around your body.  So yeah, it certainly can be an issue and of course, me describing it pretty much tells you what to do about it.  One would be to – you know like I mentioned, look into the metal issue.  You know every year I do a 30-day metal detox where I just get rid of heavy metals in my body.  I use this spray called MetalFree it’s like an amino-acid based spray that chelates metals and helps the body to remove them.  You can look of course into deep tissue work for the more structural component and like this morning, I foam rolled for a half-hour…

Brock:               Nice.

Ben:                   And I do that one to two times a week.  I feel like a million bucks afterwards and I look at that as an anti-aging protocol.  There’s this book called “Why Does Olga Run?”  It’s about this like 97 year-old track and field star and one of her protocols is and she does this actually when she wakes up at night, there’s a myth around that’s this idea that you’re supposed to sleep through the entire night and have an uninterrupted eight hours of sleep, when in fact it’s completely normal and our ancestors probably would’ve woken up for things like you know, sex and movement and dancing and you know, chatting around the fire and that type of thing.  And she would wake up every night like clockwork and she actually used a wine bottle and she would just knead her tissue and work out all these fascial adhesions with the wine bottle as she lay in bed.  And I look on this you know like my one to two times per week foam roller sessions as I look on it as not just a structural movement protocol to assist me with exercise and sports performance but also it’s like an anti-aging protocol to keep myself from building up a lot of these toxins and the build-up of metabolic waste that can occur when you’ve got fascia that’s just never get it in work, that’s never getting moved around or these adhesions, these cross linking that are never getting removed.  So that’s another thing to do is just the structure work and the book “Becoming a Supple Leopard’” and I’ll link to that in the show notes, is fantastic when it comes to that.  You can also make sure that you’re getting adequate substances necessary for assisting with the integrity of fascia into your diet: omega 3 fatty acids and fish oils are one.  A lot of these things that you tend to see is natural anti-inflammatories: tart cherry juice, glucosamine, chondroitin, turmeric, minerals that come from things like chicken cartilage or like the ground up bones and cartilage of animals – these can actually help out quite a bit.  You know for example, one of the things that’s in my fridge is NatureFlex and that is it’s a joint and cartilage support compound and you know, that’s – you know, one of the total – what do you call it?  Total transparency full disclosure like that is a Greenfield supplement right? Looks like a Greenfield Fitness System supplement but it’s one of like my flagship supplements because I put everything in there that the joint would ever need for repair and recovery whether it’s from an injury, whether it’s due to fascial adhesions, so that’s something else that I use quite a bit of this NatureFlex stuff.  And then of course like just structural work, if you really, really mess up you may actually need to work with an osteopath or chiropractic doc or a rolfer or a massage therapist to kinda like jumpstart you into maintaining what they’ve done by doing foam roller, and so for very long time I use to get massages a couple of times a week and I will just – you know for me I had the convenience that my personal training office I shared with a massage office and so I would just do like trade into the massage therapist and now I’m just kind of on cruise control with the foam roller but every once in a while you know, like when I visit Thailand, right?  I would have massage every day, twice a day for two weeks and kind of like reinitiate the intense soft tissue work where I’m getting extremely pliable. 

[0:50:06.7] 

And then the last thing as far as like detoxification and avoiding the build-up of minerals and a lot of these other things that – that can cause adhesions – infrared… infrared sauna therapy especially doing like an infrared sauna prior to a massage session, and then I know I said I was going to talk about this perhaps in the future but I’ll talk about it now.  Toys, you know, I mentioned that I just got a new toy and being that inclined treadmill but the other toy is something on building right now on my gym and writing an article on kinda like how to biohack and make hotter and reduce the electromagnetic radiation and it’s an infrared sauna that I’m building.  And once that’s done, I’ll get in that infrared sauna and I got a specific type that’s big enough for me to do foam rolling in and I’ll do my foam rolling while I’m getting exposed to this infrared so I get both the detoxification as well as the structural work all at the same time.

Brock:               Cool.

Ben:                   And so for me it’s not about you know like being a funny biohacker, right?  It’s about anti-aging and longevity and feeling really good from doing this stuff.  So ultimately, that’s the deal with fascia so you know, yes, it can cause toxin build-up and yes you know, drinking a lot of water and moving around a lot is good but a lot of times you gotta do a lot more than that when it comes to adhesions.  So I’ll put a link to some of this stuff that I recommended everything from like to ‘Becoming a Supple Leopard’ book to I’ll link to the metal spray that I use and the NatureFlex and the fish oils and all that jazz over in the show notes if you want to check them out, so.

Brock:               Actually it just so happens that I posted that chapter eighteen of Beyond Training audio book on the app today so that’s the chapter that actually covers all the detoxification and avoiding toxics substances and all that good stuff.

Ben:                   Yeah, we’re releasing my book “Beyond Training” chapter by chapter right now inside of our premium podcast.  We have another podcast – we’ll talk about we release extra audios and stuff in there it’s over at bengreenfieldfitness.com/premium and yeah, you know each chapter takes me like an hour or an hour-a-half to record but this one was yeah, it was all about toxins, detoxing your home, detoxing your bathroom cabinet, detoxing your household cleaning chemicals and yeah that’d be certainly a good one to listen into if you really wanna geek out on this stuff.

Natalie:             Hi Ben and Brock.  I absolutely love your podcast.  First is about a test called DUTCH (Dry Urine Test for Comprehensive Hormones).  It’s from what I understand the new sort of gold standard for cortisol testing, and I’m just wondering if you’ve heard of it?  It’s by Precision Analytical.  I have done a salivary and blood hormone testing before but I came across this test and I was wondering if you know anything about it and if you feel that it is indeed a worth-getting.  Thanks so much.

Ben:                   To me, the word ‘dry urine’ is just… *chuckles*

Brock:               I know, I can’t help but imagine just somebody…

Ben:                   Weird.  Yeah.

Brock:               ..peeing on something and leaving it in the sun?

Ben:                   Right, right.

Brock:               Is that what you do?

Ben:                   Yeah, urine is wet it’s not dry, so just the vernacular dry you’re seem a little bit strange.  So there are few different ways that you can test your hormones, and of course probably the most standard way in the way most people get it tested just because it typically comes along with other tests that you do is a blood test or serum test, and the problem with that as a hormonal panel is that it’s a snapshot, right?  So when I go in and I get a performance panel on a full test from a company like WellnessFX, it certainly includes hormones but the hormonal part of that is a snapshot of say like, my morning cortisol and it doesn’t tell me – what’s in my morning cortisol is low, right? Which is technically not bad for to be a little bit low even though you want morning cortisol to be a little bit higher than cortisol at some other points during the day ‘cause when sunlight hits your body and you wake up in the morning you want a little bit of a surge of cortisol to wake you up.  But let’s say that I were to repeat that blood test multiple times during the day, I would wanna see a fluctuation, right?  Like I would wanna see a drop between morning and noon, and then a slight rise from noon to the afternoon, and then another drop from the afternoon to the time that I go to bed and by using a blood color for hormones that’s pretty difficult to do unless you wanna be bleeding out a lot.

Brock:               Yeah, that’s a lot to getting stab in the day.

Ben:                   Yeah.  And that’s where saliva comes in.  Saliva being probably the more popular way to test hormones for people who want running value; who wanna get like a twice a day or three times a day or even a four time a day cortisol or DHEA or testosterone measurement.

[0:55:00.9]

                           And probably the most popular measurement for this is the adrenal stress index or the ASI and it really is a very simple salivary hormone panel that you can order to your house that gives you a very, very good image of your running values of hormone and it’s something that you know, I’ve talked about before in previous podcasts, it’s a great way to check in and see if you’re over-trained or over-reached if you’re in like you know, stage two or stage three or stage four adrenal fatigue.  Each of those different stages of adrenal fatigue has a different adrenal stress index pattern associated with it specifically in terms of cortisol DHEA ratios.

Brock:               Mmm-hmm.

Ben:                   So hormones via saliva are probably you know, at this point the most popular/best way to test for hormones in terms of what most people are talking about and most physicians are using. Now hair is the third way – hair is an interesting choice because it’s very stable, and a lot of times it is used in studies on stress…

Brock:               Your hair is stable.

Ben:                   ..and over-training.  And there’s some pretty good peer reviewed scientific literature on the use of hair as a measurement of hormones.  But the problem with hair is it takes a really, really long time and you gotta of course you know, cut your hair to get it measured and it’s just – it’s probably the least researched of the different hormonal measuring tools, but it certainly is something that you can get hormonal data from.  and then finally there is this dry urine test or a urine test, and I’ve recommended many times especially to women this concept of a 24-hour urine sex steroid test and I’ve done my own 24-hour urine sex steroid test when I did the Faster Study which is was the high fat low carb performance study over at University of Connecticut for job Velux Lab, and you literally do and collect all of your urine into this orange jug as you walk around during the day, and it’s done for a full 24hours.  So it’s definitely probably even less convenient than getting four different blood panels really when it comes to just like walking around with a giant orange canister full of your piss all day long, but it’s how this 24 hour urine test is done.  And this DUTCH test which stands for the dry urine test for comprehensive hormones is something that assesses everything from your first morning void of urine and then gives you over 24 hour collection period – your entire cycle of hormones for every time that you basically take a piss during that day and so it’s very, very good you know, you can measure estradiol and all your estrogrens, your progesterone, your testosterone, your cortisol, you can measure DHE, all your anabolic, all your catabolic hormones and you can get a ton of data from urinary panel.  And I know that you’re familiar with Chris Kresser, right?

Brock:               Oh yeah.  Yeah.  I met with him at PaleoFX last year.

Ben:                   Yeah, he’s a pretty well-known on – he’s not a physician, he’s like a licensed acupuncturist but he’s well-known in like the alternative medical or the functional medical community and the 24-hour urine test is actually his test of choice because what he says is that it combines the advantages of saliva testing with the ability to measure what are called androgen and glucocorticoid metabolites in addition to just the hormones.  And all that means is you’re not just testing hormones, but you’re also testing a lot of the precursors used to make those hormones so it’s very, very thorough test in inconvenient but it does show you not just the hormones but a lot of what are called the sex hormone metabolites.  Now, I know that on other podcasts and in some of my writings, I’ve recommended the online lab testing service DirectLabs…

Brock:               Mmm-hmm.

Ben:                   it’s like a wholesale way to order tests and I looked into it and they actually do not carry this DUTCH test, it’s made by company called Precision Analytical.  However, what I found out was that a company called Genova which you actually can order from DirectLabs, Genova has something called a complete hormone kit.  In this complete hormone kit is – it’s a urinary panel, very, very similar to this dry urine test for comprehensive hormones and I’ll link to that in the show notes.  But basically it’s the same as this Precision Analytical test for all intensive purposes.  Someone’s called the complete hormone kit by Genova.

Brock:               Now just ‘cause I know we’re gonna get a bunch of emails about that, do you know if that’s available outside of the USA?

Ben:                   Ah, probably not.  Although what I typically do with my Canadian clients who I recommend lab test too and you know this Brock, is I’ll send you the test that I recommend and then have you go to a local functional medical doc or your local medical facility, show them the tests and see what similar tests that they have as a corollary because it is frankly in the US that you know, we live in one of the few spots where it’s very, very simple to order home tests for this stuff and I know in other countries, that’s not the case.  So in this case, you’d go to the DirectLabs website if you don’t live in the US, you’d print off that test, you bring it in to your doc or your medical facility and you tell them you’d like to get something as close as possible to that test.

[1:00:34.4]

                           And frankly I don’t have every country, you don’t memorize…

Brock:               Yeah.

Ben:                   ..which country’s offer, which test and the names of the different tests in different countries because I’m not a rocket scientist.  I am actually I am based on the review that we’re about to read in idiot savant so, yes.

Brock:               *chuckles* Anyway.

Ben:                   Yes.  And so that’s probably a great segway…

Brock:               Alright.

Ben:                   ..to this week’s review.  So that does about wrap up the Q & A and of course we’ll link to everything that we talked about over at bengreenfieldfitness.com/319, but we always like to end the show by being a little Santa Claus and sending little gifts to the boys and girls across the world and in this case, if you left a review in the nice star rating on iTunes and you hear us read your review on the show all you gotta do is email [email protected].  And when you email [email protected] that’s not gear like Richard Gere but gear like g-e-a-r: [email protected] we’ll include your t-shirt size and we’ll send you a t-shirt, a BPA-free water bottle, and that’s not gonna disrupt your hormones or cause fascial adhesions or explosive diarrhea, and we’ll send you a cool tech t-shirt that makes you look fantastic whether you’re a guy or a girl.  If you’re a guy, it’ll give you a six pack and wide shoulders.  If you’re a girl, it’ll give you…

Brock:               It’ll give you a six pack and wide shoulders.

Ben:                   That’s right, give you a boob job.  Uhm, so anyways we have a review – a five-star review from Tibike man and the title is “Ben is an Idiot”

Brock:               The picky man or Thai-bike man?

Ben:                   Oh yeah, it’s probably Thai-bike man.

Brock:               It’s like those vanity licensed bike where you’re like “what?”

Ben:                   Yeah.  So yeah, it says “Ben is an Idiot”.  So what do you think, Brock?  You wanna take this one?

Brock:               Alright.  “Ben is an idiot… and idiot savant that is.  Ho-ho.  Okay maybe not, but he does provide a ton of great info and isn’t afraid to challenge conventional wisdom.  I found myself on a similar path to Ben over the past several years moving away from the extreme endurance events fueled by processed carbs to a diet dominated by real food and striving for a balance between fitness and health.”

Ben:                   Hmm.

Brock:               “I’ve enjoyed Ben insights along the way and…”

Ben:                   That was quite of sense by the way.

Brock:               It was at – it was actually really fun to read because there was no place to stop and take a breath.

Ben:                   That’s right.

Brock:               *inhaling* “I’ve enjoyed Ben insights along the way and I have implemented many of his suggestions.  During the podcast he provides answers to tough questions and overviews of recent research.  Ben and Brock keep things entertaining while they educate.  Highly recommended!”

Ben:                   Hmm.  You know the idiot savant thing is interesting because my first exposure to that term was a documentary that I watched when I was a kid where there was like – it was for all intends and purposes just like a you know, a drooling mental retard – pardon the expression, but he was really, really good at playing the piano.  And he would like get up and play the piano like in the middle of the night and he had like this horrible singing voice he was like *sings a tune* but his piano playing was absolutely amazing.  And so when you call me an idiot savant, that’s just the image that’s coming to mind for me as the – a drooling idiot who’s good with the musical instrument.  So anyways, just thought to explain my feelings about that so how idiot savanting, but thank you, I think.  So that being said, let’s gonna wrap up the show and we do have a podcast coming out this weekend.

Brock:               Do we?

Ben:                   We do have a podcast coming up this weekend as we do every weekend.  This weekend’s podcast is actually with this brilliant guy named James Heathers and we’re gonna be talking about heart rate variability.  I know in the past I’ve done some HRV episodes with the gals from SweetBeat, but James has an entirely different perspective and he’s this brilliant dude.  So if you’re into like self-quantification or you wanna learn even more about HRV than you currently know, so you can impress even more of your friends at cocktail parties, stay tuned for this weekend’s podcast with James Heathers.  So…

Brock:               That’s awesome.  I’m excited about that, I’ve heard so many podcast about HRV but it’s generally been round the collier from SweetBeats…

Ben:                   Yeah.

Brock:               So this can be cool to hear something else.

Ben:                   Yeah.  Now James is pretty badass.  This is a good one and so check that out.  Thanks for listening in, have a healthy week, check out the show notes at bengreenfieldfitness.com/319 and I’m gonna go… I don’t know, run on treadmill or sit on a sauna or something.

                           Visit bengreenfieldfitness.com for even more cutting edge fitness, nutrition, and performance advice.

[1:06:05.3]    END

 

 

 

 

 

Unlocking The Mysteries Of Strength Training For Endurance Athletes.

cycling

A quick discussion at the starting line of a triathlon or other endurance race, a review of any forum devoted to endurance sports, or an article in any running, cycling or triathlon magazine tends to expose you to the same standard strength training advice over and over again…

sport-specificity dictates that endurance athletes don’t need to be lifting heavy stuff…

do high reps, low resistance for endurance and low reps, high resistance for strength…

…strength training will make an endurance athlete bulky…

…there’s no evidence that strength training makes you faster…

…show me one professional endurance athlete who lifts heavy weights and is successful…

…and a host of other comments that my podcast guests and I delve into on today’s show.

My first guest, Caleb Bazyler is one of the lead authors of the article Strength Training For Endurance Athletes: Theory To Practice. This up-to-date treatise of the latest, well, theories and practices, inspired me to get Caleb on the show, along with his sidekick Jacob Goodin, who helped create the plan in the article and edited some of the manuscript.

Caleb is currently completing his PhD at East Tennessee State University (ETSU) with the Department of Exercise and Sport Science in conjunction with the Center of Excellence for Sport Science and Coach Education. Jacob designs and implements programs for middle and long distance runners and is finishing his master’s degree at ETSU. Finally, my third guest on this show is Chris Taber, who is the strength and conditioning coach at ETSU.

In our discussion, you’ll discover:

-Why there’s so much conflict among coaches about the role of strength training for endurance athletes…

-The exact mechanisms via which strength training could theoretically lead to enhanced endurance performance…

-Was the length of endurance performance taken into account in the studies you found (e.g. Ironman vs. a 5K run)…

-The important difference between two different types of strength training for endurance: HFLV and LFHV, and the effects of each on endurance training…

-The kind of strength training that you should do if you don’t want to get bulky or gain too much muscle mass…

-What the ideal strength training workout scenario for an endurance athlete should look like…

-And much more!

Resources from this episode:

Weight Training For Triathlon: The Ultimate Guide (book by Ben Greenfield)

Center of Excellence for Sport Science and Coach Education Facebook page – a non-profit organization committed to service, research and coach education. We are also a designated Olympic Training Site.

-This episode is brought to you by Sheer Strength Labs, where you can get everything you need to enhance performance in both the bedroom and the gym – from nitric oxide, to creatine, to testosterone booster. Click here and get an automatic discount.

Do you have questions, comments or feedback about strength training for endurance athletes? Leave your thoughts below!

Diving With Giant Squid, Slaying Dragons & Becoming A Starved Savage With Adventurer Monty Halls

Monty Halls

Monty Halls is a former Royal Marine BBC TV presenter, marine biologist, travel writer, public speaker and diver, Monty also conducts courses & trips from his shop in Dartmouth. Exploring the local environment.

PICTURE BY MATT AUSTIN

07519 647890
maustinpics@gmail.com
www.mattaustinimages.photoshelter.com

copyright Matt Austin.

I’ll always been a fan of gritty adventure, survival, wilderness exploring and even TV shows like Bear Grylls, Survivor Man, and yes, occasionally even Naked & Afraid.

So after I returned from a week long wilderness survival immersion at Twin Eagles Wilderness School, I jumped at the chance to get adventurer Monty Halls on the podcast.

Monty is a broadcaster, speaker, naturalist, formal Royal Marine, marine biologist, travel writer and leadership specialist with experience covering over two decades of leading teams in some of the most remote environments on earth for wildlife and adventure documentaries like Great Ocean Adventures and Lost Worlds (which is currently a new series on the Discovery Channel). He’s also written adventure books like Dive: The Ultimate Guide to 60 of the World’s Top Dive Locations (Ultimate Sports Guide), The Fisherman’s Apprentice, Adventures On The Wild West Coast and Adventures On The Atlantic Coast.

In today’s episode you’ll discover:

-What Monty’s life was like leading up to that point that got him head-hunted as a competitor in the flagship show Superhumans, a test of elite performers, competing in a series of challenges devised by the QinetiQ testing centre in the UK

-What it was like to dive with a giant squid…

-Monty’s philosophy on combining sleep with adventure…

-What it means to be “seven meals away from a savage”…

-When you first encounter a strange or new environment, how you can accelerate your learning process or chances of survival…

-How Monty manages combining adventuring and survival trips with managing a family life…

-Monty’s take on exercise, dieting and biohacks…

-And much more!

Resources from this episode:

Diving and adventure books by Monty Halls

Do you have questions, comments or feedback about Monty Halls’s adventures or anything else in this episode? Leave your thoughts below!

How To Get All The Health Benefits Of Weed Without Actually Using Weed.

weed

A few months ago, I had a party at my house, and one of the guys in attendance – my friend James Sol Radina – handed me two capsules of something called “CBD”, also known as cannabidiol. This was actually right before we left to go play a giant game of laser tag in America’s largest laser tag arena, in which he and I came in first and second place. 

But this podcast, in which I interview James, along with his Indian scientists sidekick Dr. Mewa about what CBD really is, isn’t really about how to get drugs at parties that help you win at laser tag.

Instead, it’s all about the science and the practical ways to use CBD, which is the completely legal extract of the cannabis plant that many, many people are now turning to for everything from enhanced focus, to decreased stress, to lower inflammation.

So what is CBD exactly?

CBD is an abbreviation for cannabidiol, a prominent naturally-occurring cannabinoid component found in cannabis that comprises up to 40% of the plant. After THC (Δ9-tetrahydrocannabinol) – which is the psychoactive component of cannabis most often associated with marijuana – CBD is by far the most studied natural cannabinoid, especially when it comes to medical benefits and addressing issues such as insomnia and anxiety. According to many researchers, CBD may be the single most important cannabinoid ever discovered.

Despite popular perceptions of marijuana, cannabidiol is a cannabinoid devoid of any type of strange psychoactive effect (although it can help with cognitive performance, memory, focus, etc.). In other words, unlike THC, CBD won’t get you “high”, CBD can actually help to counteract some of the psychoactive effects of THC (taking any paranoia edge off of marijuana) and it’s 100% legal everywhere in the world, which means you can order it online, you can carry it on airplanes, and you can use it anywhere you’d like.

In today’s episode, James, Dr. Mewa and I discuss:

-The difference between THC and CBD…

-Why you would want to use CBD by itself, without any THC…

-How you can use CBD to “take the edge” off THC…

-Whether CBD is addictive, unsafe or illegal…

-The role that CBD plays in both acute and chronic inflammation…

-How you can use CBD to decrease anxiety and stress and to improve sleep…

-Why most CBD oil and CBD capsules are not actually absorbed…

-How Dr. Mewa uses “hybrid nanotechnology” to make molecules more absorbable…

————————————–

Resources from this episode:

The Effects Of Weed On Exercise article

The Science Of Weed documentary

NatureCBD

** NO CBD10 OR BEN10 CODE REQUIRED FOR AUTOSHIP DISCOUNT. PRICE IS ALREADY 10% LOWER THAN SINGLE BOTTLE PURCHASE! **

CLICK HERE FOR CBD AUTOSHIP

————————————–

About the guests:

James Sol Radina, CEO & Chief Visionary Officer

As Chief Visionary Officer, James is the driving force behind Bio Hemp CBD’s socially responsible model of donating CBD products to those who cannot afford them, and he is the inspirational force behind the company’s beliefs and marketing strategy. After partnering with Dr. Mewa Singh, co-founder and Chief Scientific Officer of Bio Hemp CBD, James has built the best team in the industry. James is passionate about improving the human experience and has been a long time contributor to a number of charitable organizations. James co-founded S.P.I.N. (Spreading Philanthropy Into Networking), and then went on to co-found another endeavor, SEVEN, which focused on bringing together leaders in the Greater San Diego Area focused on personal development and philanthropy. James acted as Marketing Director and an Advisor on the Strategic Partnerships Committee for the Jeans 4 Justice Charity, a nonprofit that provides education to raise awareness for the prevention of sexual assault.

Dr. Mewa Singh, Co-Founder & Chief Scientific Officer

As Chief Scientific Officer, Dr. Singh is responsible for leading all research, product development, and product testing. Perhaps most importantly, Dr. Singh is the inventor of Hybrid-Nanoengineering™, the technology and process behind nano-ized CBD* and Ayurvedic herbs. The discovery of Hybrid-Nanoengineering™ is possibly the single biggest advancement in nutraceuticals. An expert in the biotechnology and product development, Dr. Singh has spent almost 30 years successfully developing and launching products for diagnostics, vaccines, nutraceuticals and nanomedicines. He has previously served as Director of Research & Development, Chief Scientific Officer, Chief of Operations and Chief Executive Officer for companies such as Chembio Diagnostics, Medical Services International, J N International and Meda Biotech, LLC. Dr. Singh holds a Master’s of Science in Biochemistry, a Master’s of Philosophy in Biochemistry, Microbiology and Immunology, and a PhD in Microbiology and Immunology. Dr. Singh has worked to develop over 145 different nanomedicines for use as pharmaceuticals, nutraceuticals and agrochemicals.

Do you have questions, comments or feedback about CBD or cannabidiol? Leave your thoughts below and either James, Dr. Mewa or myself will reply. You can click here to get NatureCBD.

THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

 

Behind The Scenes Of The Tim Ferriss Experiment: 15 Pounds Of Muscle, Turmeric Tea, Urban Evasion & More!

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Today I present to you a guy who is no stranger to the BenGreenfieldFitness podcast: Tim Ferriss.

Three years ago, Tim appeared on this show with Ray Cronise in the episode “Tim Ferriss and Ray Cronise Explain How To Manipulate Your Body’s Temperature To Burn More Fat”. Two years ago, he returned with the “Tim Ferriss Cold Thermogenesis Episode”.

And now Tim is back, because believe it or not, he knows how to do more than just freeze his balls off. As a matter of fact, the relentless self-experimenter, author and now TV star has just launched the highly entertaining Tim Ferriss Experiment, which you can get now on iTunes. So far, I’ve watched the tactical shooting episode and the rock n’ roll drumming episode, and I’ve queued up the urban escape and evasion episode next.

But Tim is also up to other things. Like eating copious amounts of cheese. And that’s where we start in this discussion with Tim, in which you’ll discover:

-Why Tim is experimenting with ketosis…

-How Tim recently put on 15 pounds of muscle…

-Why Tim isn’t tracking variables like sleep or heart rate variability…

-Which smart drugs Tim used to accelerate learning during the Tim Ferriss experiment…

-Why Tim ensures there is some kind of potentially embarrassing outcome when he is learning something new…

-Tim’s biggest tip to learn to run up a wall Parkour style…

-How to evade someone in an urban situation…

-Why tactical shooting was one of Tim’s favorite episodes…

-How Tim is using cold thermogenesis…

Resources from this episode:

The Tim Ferriss Experiment (TV Show on iTunes)

Tim Ferriss and Ray Cronise Explain How To Manipulate Your Body’s Temperature To Burn More Fat (podcast)

Tim Ferriss Cold Thermogenesis Episode (podcast)

Precision Xtra Blood Ketone Monitor (device)

CILTEP (smart drug)

Yerba Mate tea (drink)

Pue-r tea (drink)

Double Kong Parkour move (video)

OnPointTactical (urban escape and evasion course)

Do you have questions, comments or feedback about the Tim Ferriss Experiment? Leave your thoughts below!

High Protein Breakfast Myths, Genetic Testing For Exercise, Demystifying Brain Waves & More!

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A few weeks ago, I got an email from a podcast listener who said I had to get a guy named “Matt Riemann” on the show. I had never heard of Matt.

So as I often do, I had a brief Skype video conversation to “vet” Matt and see if he would be an informative guest for the show, or, as so often happens when some random person solicits a guest to me, a charlatan.

Turns out, Matt is the former.

Within the first 5 minutes of our Skype conversation, he could tell by my manner of speech and my facial expressions what my cognitive dominance and dominant frequency brain waves were (don’t worry, we delve into what that means in today’s show).

He also told me a high protein breakfast is really not the right thing for many people, and what he really thinks about genetic testing to determine the best exercise or nutrition.

We also address these topics on today’s show.

So who is Matt?

Matt describes himself as “a social entrepreneur” in the fields of personalized health and future medicine. He is specifically focused on changing the entire health trajectory of the human race. Seems like small beans, hey?

Matt has a masters degree in applied human sciences, is a lecturer and clinical educator at several universities in Australia, and has been recognized for his passion and excellence in educating doctors, health professionals and fitness experts globally over the past 10 years. In 2013, Matt founded the Ultimate Human Foundation, a non­profit with a mission to transform world health and assist in eliminating chronic pain and disease from the planet. Matt has founded 7 businesses in health and medicine over the past 10 years, most recently launching p​h360.me,​ a smart health app based on personalized epigenetics and gene expression.

In our podcast, you’ll discover:

-How you can use the field of anthropometry and body typing to determine your cognitive dominance and dominant frequency brain waves…

-The real reason why some people do very well on a vegan diet while some people do not…

-How to choose the correct diet based on whether you’re an overmethylator or undermethylator…

-How to plan vacations according to your body profile and circadian rhythm, including the time and place to go for rapid rejuvenation…

-How to use genetic testing to determine the best exercise or nutrition plan without actually getting a salivary test for genetics…

-How your genes influence the social interactions that will energize you, and those that will drain you…

-And much more!

Resources we discuss during this episode:

The ph360.me website

Matt’s TedX talk “Epigenetics & Personal Health: Can We Control Our Own Future?”

Get Fit Guy’s Guide To Achieving Your Ideal Body Type book

The previous podcast I did with the folks from DNAFit

Professor John Burn, who oversees genetic analysis for the royal family

Do you have questions, comments or feedback about personalized health and epigenetics? Leave your thoughts below and either myself or Matt will reply! You can also click here to check out the ph360.me site that Matt and I discuss.

318: How Artificial Light Makes You Fat, Does Red Meat Really Cause Cancer, The Best Grip For Pull-Ups & More!

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Click here for the full written transcript of this podcast episode.

May 20, 2015 Podcast: Can Household Cleaning Chemicals Get Into Your Food, What’s The Best Grip For Pull-Ups, How To Use Ketoforce, and How To Use Resistant Starch?

Have a podcast question for Ben? Click the tab on the right (or go to SpeakPipe), use the Contact button on the app, call 1-877-209-9439, Skype “pacificfit” or use the “Ask Ben” form at the bottom of this page.

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News Flashes:

You can receive these News Flashes (and more) every single day, if you follow Ben on Twitter.com/BenGreenfield, Facebook.com/BGFitness and Google+.

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The BenGreenfieldFitness Quarterly box has officially launched! When you sign-up, you’ll get a Quarterly handpicked box jam-packed with Ben’s favorite fitness gear, supplements, nutrients and research-proven biohacks.

June 3-6, 2015: Nourish Vermont: Traditional Foods and Health Gathering. Come learn the core principles of traditional diets, inspired by the teachings of the Weston A. Price Foundation, and explore how embracing this lifestyle can contribute to one’s health, wellness and longevity. Hear Ben and Jessa speak on ancestral food preparation methods, and enjoy nutrient-dense, locally and organically grown vegetables, pastured and grass–fed meat, raw dairy products, and fermented vegetables. Click here for all details and to register.

Grab this Official Ben Greenfield Fitness Gear package that comes with a tech shirt, a beanie and a water bottle.

And of course, this week’s top iTunes review – gets some BG Fitness swag straight from Ben – leave your review for a chance to win some!

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Listener Q&A:

As compiled, deciphered, edited and sometimes read by Brock Skywalker Armstrong, the Podcast Sidekick and Audio Ninja.

Can Household Cleaning Chemicals Get Into Your Food?

Terrence says: He hopes you can settle a slight domestic dispute between him and his girlfriend. They have a small living space and are wondering about the relative safety of keeping cookware and storable veggies (onions, potatoes) in the same cupboard as the household chemicals. He thinks there is some potential for danger in some of the cleaners to create toxicity in the food and even cookware. Is he being too anal or is she putting them on the fast track to cancer?

In my response, I recommend:
How To Detox Your Home article

What’s The Best Grip For Pull-Ups?

Aaron says: He is curious about the difference between grip positions for pull-ups. For instance wide vs. narrow grip. Are some more effective for strength than others. What sort of bar thickness should he be looking for? He loves to do muscle-ups (because they are fun) but are they dangerous to do and are they good for building strength?

In my response, I recommend:
Captains Of Crush grip trainer

How To Use Ketoforce

Par says: He has heard you talk about Ketoforce before. He is wondering how it could be used for running a marathon? What are the practical applications for using it?

How To Use Resistant Starch

Rob says: He has a question about how to incorporate resistant starch into his diet. Should it be mixed with protein? Or fat? Does anything mess with it abilities? If you eat it with carbs, does it add to the overall carb load or does it still not digest like a carb? How should he be implementing it into his diet?

In my response, I recommend:
Natural Stacks Resistant Starch

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Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

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Episode #318 – Full Transcript

Podcast #318 from http://www.bengreenfieldfitness.com/2015/05/318-how-artificial-light-makes-you-fat-does-red-meat-really-cause-cancer-the-best-grip-for-pull-ups/

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Introduction: In this episode of the Ben Greenfield fitness podcast: How Artificial Light Makes You Fat, Does Red Meat Really Cause Cancer, Can Household Cleaning Chemicals Get In To Your Food, What’s The Best Grip For Pull-ups, How To Use Resistant Starch, How To Use ketones, and much more!

Welcome to the Ben Greenfield fitness podcast.  We provide you with everything you need to know for total performance, fat loss, recovery, digestion, sleep, brain, and hormone optimization.  So whether you’re an Ironman triathlete or you’re just wanna shed a few pounds, get ready for non-run-of-the-mill, cutting edge content from bengreenfieldfitness.com.

Brock:               Dude, I’m ready to rock this morning.  I am so amped and I did take a lot of nootropics, so maybe that’s it.

Ben:                   You actually have food.  You’d food in your mouth when we first connected here on Skype to record today’s podcast.

Brock:               I did.  I delightfully ground bison burrito that I made at home.

Ben:                   A ground bison burrito.  And then you followed that up with nootropics?  Is that why you’re chewing on – were nootropic capsules?

Brock:               I was downing some alpha brain and I’d already have my 5 grams of creatine earlier this morning and some Ciltep.

Ben:                   Oh geez!

Brock:               So I’m on Via -!

Ben:                   Yeah, well.  You should be a handy-dandy sidekick to have around for today’s episode.

Brock:               Or I’ll start short circuiting half way through the show and be like – gegege –geek- geek!  Anyways…

Ben:                   And you follow-up over – all over PubMed.  Well, I…

Brock:               How are you doin’?

Ben:                   I’m good!  I have had a glass of water this morning.  It’s a little bit of ginger tea so I’m feeling like an under cheer.  I’m a bit sore though.  I – for the first time yesterday, and actually for one of the first time since I’ve moved into the country, so to speak, I took my ElliptiGO out which is my…

Brock:               Oh nice!

Ben:                   … giant stand-up dorky-ass looking half-bike, half-elliptical trainer apparatus, and I took it out through the farming fields around my house, and where as usually I get strange look from people riding three-wheeled bicycles on the bike trail.  This time I was getting even stranger looks from dudes in pick-up trucks ‘cause I was just tooling along in my little shorty shorts in my ElliptiGO, waving at farmers.

Brock:               As long as they didn’t throw empty beer cans at you or something.

Ben:                   It was a great workout.  Great workout.  So, I’m feelin’ a little bit today, the results of my ElliptiGO and also the beer can bruises on my skull.

Brock:               Of course.

News Flashes:

Brock:               Despite of the light concussion that Ben received from getting – being divide your cans, he’s been tweeting things out like crazy at twitter.com/BenGreenfield, and we’re gonna cover those now.

Ben:                   That’s right, okay.  So, here’s an interesting one.  And if you’re listening to this at night being bathe in light, you may wanna stop ‘cause you’re gonna get fat.  This is an article from Calories Proper – Calories Proper is kind of a cool website.  They’ve got some good stuff, and the title of this article is “Artificial Fat Regulates Fat Mass: no bueno”.  And the way that I post it…

Brock:               By the way, what?  Artificial… light.

Ben:                   What did I say?  Artificial fat?

Brock:               Artificial fat, yeah.

Ben:                   Artificial fat.  That was confusing, yeah.  Artificial light regulates fat mass: no bueno.  That is for non-Spanish speakers – that’s no good.  Despite not eating more or moving less – what that means is that when you’re exercising, and you’re dieting, and you’re moving less, and you’re still unable to lose weight, and still unable to lose fat, it turns out that light actually plays a pretty key role here in the biological systems that regulate fat loss.  And this was a pretty good short to sync article on some of the research of light that’s been done on this.  For example, prolonged daily light exposure increases body fat mass through attenuation of brown adipose tissue activity.  What is that mean?  It means that basically if you are or having elongated day cycles.  And I talked about this a long time ago when I interviewed the author of the book – Sleep, Sex, and Survival, I think was the name of it.  T.S. Wiley, called Lights Out about how we live and when you know, in our post-industrial era where we have access to artificial light, we can live in a state of perpetual summer.  And when that happens what it looks like is we down regulate the activity of brown adipose tissue.  So let’s say you’re one of those people whose like doin’ cold thermogenesis, cold showers, doin’ all that kind of like biohacky stuff to lose weight, well, guess what?  If you’re also staring at your cell phone for a half hour before you go to bed at night, it’s actually gonna attenuate some of those effects.

[0:05:02.9]

So, that was an interesting thing mentioned in this article.  Another one, was the fact that you’ll burn fewer calories to do the same amount of work, and that can be caused by what’s called leptin resistance – meaning that when you have a disregulated circadian rhythm from having like you know, 12-16 hours of lighted day vs. a lower amount just like the fall or winter as an example.  You’re actually going to down regulate your metabolism specifically through alterations in the hormone leptin which helps to regulate appetite.  Another one was when which they studied the hypo caloric diet – I’m not quite sure of many diets that aren’t hypo caloric to a certain extent.

Brock:               I guess by definition, right?

Ben:                   Yeah, right.  Low calorie intake, but then the y induced circadian disruption and they found that even the weight was lost from muscle than from fat compared to a non-circadian disrupted state.  So, really, really interesting.  You know, if anything that take away messages, get lots of sleep, wear blue light blockers at night if you’re gonna be watchin’ TV and stuff like that.  Get access to good high quality sunlight during the day ‘cause it’s not just about darkness at night, right, it’s about sunlight in the morning or during the day.  And then the other thing that of course helps to regulate your circadian rhythm is food which means that breakfast skipping especially if you do have a disregulated circadian rhythm, may not be the best idea.  So, interesting article.

Brock:               Or snacking in the evening too much.

Ben;                   Or snacking in the evening too much.  Yeah, exactly.

Brock:               So, did they talk about the – like is it just light through the eyes or is it actually light on the skin and evening that’s making the difference.

Ben:                   Yeah.  Well, that’s the interesting thing is you do have photo receptors on your skin that are sensitive to light and they’ve done studies on this showing that even in someone’s sleeping in a blocked out room with eye mask on, the brief exposure – what they did in one study was brief exposure to just a surge of light during the night, no go off intervals, it’s like the equivalent of a pen light against your skin.  And they found that this was able to actually disrupt sleep cycles.  So, yeah.

Brock:               Yikes.

Ben:                   Yeah!  So keep, keep that roommate with a pen light far away from you.  Uhm, what’s another one – red meat.  Red meat causes cancer.  We all know that.

Brock:               Again!

Ben:                   Of course, yes!  All of us barbeque-eating folks walking around with giant tumors growing out our back sides.  Well, it turns out that red meat has been somewhat acquitted in a recent and very large meta-analysis, and just as a reminder, meta-analysis is where you integrate data from a bunch of different studies both new and old to see what the data actually says rather than looking at one individual study.  And in this case, they looked at data from 27 different independent perspective cohorts studies and they meta-analyze each of these studies, and the only reason I’m saying all these is ‘cause I sound really smart when I use words like perspective cohorts and meta-analysis.  But frankly, they’re just looking at a bunch of studies.  It’s like a study of a bunch of studies.  What they found was that the cancer causing effect of red meat disappeared once you accounted for some factors that go above and beyond just eating meat vs. non-eating meat.  For example, whether or not that meat has been processed, whether or not that meat has a high amount of nitrite and nitrates in it which you’re gonna find in a lot of commercial bacons and sausages.

Brock:               Hotdogs…

Ben:                   Yeah, and that along with unopposed levels of sodium chloride like really, really high levels of processed meat.  You know, beef jerky, things of that nature.  Meat that’s combined with a high junk food diet.  So, once they looked at all of these different variables, they found no association between red meat and cancer once lifestyle variables were accounted for.  Which means that if you take say like a – let’s say like a blue zone, right, like the Loma Linda blue zone which is Seventh Day Adventist, live a very healthy lifestyle, don’t smoke, don’t drink, don’t have any fun.  I’m just kidding.  Seventh Day Adventist has a lot of fun!

Brock:               So much.  Way more fun than us.

Ben:                   Way more fun than us.  Skateboards and chandeliers and I don’t know what else.  They’re swinging from – they swing from chandeliers in their church.  Isn’t that what they do it?

Brock:               Oh yeah, I think that’s…

Ben:                   I just offended a bunch of folks.  I’m sorry.  My apology.

Brock:               Oh, they’re just not very many of them.

Ben:                   I’m not…

Brock:               It’s okay.

Ben:                   Of those people… uhm, anyways though, so what this is suggesting is if you take one Seventh Day Adventist, let’s just continue with that analogy since we’ve lost all our Seventh Day Adventist listeners anyways… uhm, and you give them red meat but you keep all their other lifestyle factors the same, like eating healthy, good sleep, not smoking, not drinking, not clubbing, you know, eating garden food, whatever.

[0:10:10.3]

And then you compared to someone who is a Seventh Day Adventist not in red meat.  You’re going to not increase the risk of cancer, the risk of death, and the one who you gave the meat to, so, and I think this would be a great study.  Take Seventh Day Adventist, bring them into a lab, put them in cages, feed them meat vs. not…  I should stop.  Okay.

Brock:               I’m sure it’s totally ethical.  There’s nothing wrong with that at all.

Ben:                   I actually – no, but in – it’s like to be – I have many Seventh Day Adventist friends.  They’re very cool, cool people, so just sayin’, just trying to dig myself out of that hole.  Okay, finally last thing that I tweeted was – here’s a good reason not to carb re-feed sometimes.  And this was a study that just came out that looked at manipulation of carbohydrate availability in people who were engaged in high intensity interval training.  So what they did was they compared a group that they gave adequate or a normal amount of carbohydrates to -around 200 grams or so of carbohydrates as a recovery supplement between very hard exercise sessions.  But then they had another group that they didn’t give as much carbohydrates, they didn’t do what we were considered as a carb re-feed.  That group got about 15-20 grams of carbohydrate.  So a lot less, you know, when you get from some seeds and nuts, and kinda like that – the high fat and moderate protein, low carb type of approach.  Now, what they found was that the increased in the mitochondrial content as a training effect was similar between both groups but then they also showed that the group who was on the train low – the low carbohydrate state, they actually experienced a longer time to exhaustion.  Hypothetical because of increased fat oxidation or a little bit of a glycogen sparing type of effect.  And when we looked at some of the research that’s been done on glycogen and training in the glycogen depleted state, it does turn out that not only is there a little bit of a glycogen sparing effect but there is, for example, and this was state that they’ve done on swimming endurance.  They’ve found that in addition to increasing fat oxidation, training in a low glycogen state, boost levels of a muscle protein that’s called glut4, and glut4 is this protein that sits on your muscle cell walls and it’s required for transport of glucose from the bloodstream into muscle cells.  And so when you train in a low glycogen or in a low carbohydrate state, you enhance your ability to actually uptake glycogen in other situations.  You actually enhanced your glycogen storage  capacities which should come in handy if you’re training for an actual event like a racer or triathlon or something like that, where you’re actually gonna want your body to be able to conserve of course as much as that high octane fuel as possible.  So, there’s of course also like the anti-aging benefits.  Some of the down regulation of what’s called M-tor which is – you know, it’s very anabolic but being in a consistent anabolic state can have of course synergetic effect or potentially life-shortening effect.  So, all sorts of reasons to look at occasionally having workout where you’re training in a state where you kinda wish you can have carbohydrate but you’re not giving it to your body.  And even having some days or even if you’re exercising a couple of times a day, you’re not doing what a lot of folks do which is a carb re-feed.  And the way that I pulled this off myself ‘cause this is the way I live my life in this, you know, in the state in many cases of low glycogen availability as I simply eat zero to very low levels of carbohydrate all day long whether or not I’ve worked out, and I save any amount of carbohydrate intake for dinner.  So, even though I’m getting enough carbs by the very end of the day, and having carbs with dinner by the way, speaking of circadian rhythm which was what we’re talking about earlier, it’s also a great way to keep your circadian rhythm from getting disrupted is to save carbs all day long then have carbs with dinner because you’re more insulin sensitive at that time of the day, but what also happens is you’re able to have your cake and eat it too.  You’re able to get all the benefits of low glycogen, but still be able to maximize glycogen stores for the next day’s workout after following a low glycogen diet most of the day, and doing your training in a low carbohydrate state.  So, I’ll link to that study in the show notes over at bengreenfieldfitness.com/318, and we shall now take our propeller hats off, put them aside and talk about fun stuff.

Special Announcements:

Brock:               So apparently you’ve been hanging out at the local library.

Ben:                   The local library.  My wife and I have been actually doing a series of library talks here in the Spokane area on Healthy Home Fermentation.

[0:15:04.4]

                           I get a lot of local Spokane library so I definitely wanna give back occasionally, and go on actually educate some folks, so we actually spoke last night, and we recorded our talk as I do sometimes when I give talks, seminars, speeches, etc.  We put them up on the Ben Greenfield Fitness Premium channel.  So, if you’re listening in and you want access to all these extra episodes, or another extra episode we recently did was about how you can use like space age material foam for like desk mats and shoes, and have a foot strengthening, not a foot weakening effect, we did one on how to find a good doctor no matter where you are in the world.  We did this most recent one – Healthy Home Fermentation, we’ve got all the Beyond Training book chapters being uploaded one by one, and so that’s a shocking price of $9.99 a year to get into the premium – a part of Ben Greenfield fitness at bengreenfieldfitness.com/premium.  So, you can check that out at that URL.  So there you go.  Learn how to ferment, have some kombucha and some sour dough bread, with some nice homemade yogurt and pickles, and what else you’re gonna ferment?  So, there you have it. Happy gut.  Also, speaking of happy gut, last year I spoke in an event, one of the guys who actually spoke at it was a Jeff Leach, the dude who hang himself upside down and injected the poo of a Hadza tribesman into his butt so that he could grow some kind of an athlete warrior gut bacteria in his tummy, and see what happened to his gut flora.

Brock:               Did he really hang upside down for that?

Ben:                   He did hang upside down to allow to take apparently that inversion.  This is a well-known strategy for allowing poop pills and fecal transplant to take more readily.

Brock:               What do you think gravity could have that much effect against your whole like your intestinal movement.

Ben:                   You should hang from an inversion table sometime and see what happens.  You should hang from an inversion table after putting something in your butt sometime.

Brock:               That is the real question.

Ben:                   Then see what happens.

Brock:               Does halitosis win over gravity, or gravity win over parasites?

Ben:                   Actually interesting.  I’ve found that sometimes it’s just useful like hanging from an inversion table like if you’re like constipated or you got like some gas or something, it actually get things moving.  You’d think that they just kind of shove stuff deeper inside you or something like that but…

Brock:               Wrong way!  Wrong way!

Ben:                   But it actually can shift your gut a little bit and when you finish your inversion, you can actually have little bit of gut distress, or gas bloating or something like that, but we digress, we digress.  The reason I brought this up is I’m going back to speak at that same event.  I don’t know if Jeff Leach will be back there.  There be a lot of great speakers though – it’s called Nourish Vermont.  It’s in Burlington, Vermont – well worth coming to.  June 3rd through 6th.  So it’s coming up soon, myself, my wife, my boys will be there, and you get to enjoy nutrient-dense locally grown vegetables, and pastured and grass-fed meat, and raw dairy and fermented foods, and all sorts of healthy vitals along with some great talks including one by yours truly.  So, come check that out.  We’ll put a link to that in the show notes over at bengreenfieldfitness.com/318.  And then finally, I think I’m going to bring this up now, Brock.  I didn’t even warn you about this but I’m going to bring it up now.  Can you cue some sad trombone music?  (Music playing)  Because I went to iTunes to see what kind of review we could read for this week on iTunes, and discovered that since our last podcast, not a single person has left an iTunes review of the show.

Brock:               I’m gonna play the trombone again.  (Music playing)

Ben:                   We’re not going to giveaway anything on today’s episode because we have nothing to giveaway.  My heart was broken.  I fell asleep sobbing myself to sleep last night, drowning in my own tears. I was not only weeping, I was also tearing my clothes, and sprinkling ashes on my head in a very biblical way.

Brock:               Oh, I don’t know what that is.

Ben:                   Yes.  Anyways though, so if you’re listening in and you want to – you wanna remedy this, please I beg of you.  Go to iTunes and leave a review.  Why?  Because not only do you help both Brock and I feel much better about ourselves, and we need that, but you also spread the wealth.  It’s good karma.  You spread the love,  you let more people know about the message we’re trying to preach.  And here’s what it gets all sappy – healthy ancestral living combine between very cool feats of physical performance and really using your body in its fullest capacity.  And why not spread the word about that.  Why not.  So, go to iTunes, leave a review.  I’m gonna come down off my “preach it brother” soapbox, and we’ll put a link to go leave a review.

[0:20:03.3]

                           If you go to bengreenfieldfitness.com/318 and as a bonus when you leave a review, if we read it on the show, we send you a bunch of cool swag.

Voiceover:        Get the inside edge from Ben Greenfield fitness delivered straight to your phone.  Just text the word “fitness” to 411247 and you’ll instantly get exclusive VIP discounts and insider tips that no one else will ever see except you.  Do it now.  Text the word “fitness” to 411247 and you’ll be in Ben’s VIP text club for free.

Listener Q & A:

Terrence:          Hey there Ben!  I absolutely love the show and I’m hoping you can solve a small domestic dispute between myself and my girlfriend.  So we have a small space and we were talking about the relative safety of putting cookware and/or room temperature storable vegetables (onions, potatoes, etc.) in the same cupboard as the household chemicals, you know, e.g. under the sink.  I think there’s some potential for danger and some of these cleaners to create toxicity in these foods, and even the pot and pans that we may store there.  Am I being way too anal or she putting us on the fast train to cancer, or is the answer somewhere there in between?  Thanks!

Brock:               The fast track to cancer…

Ben:                   Uhmmm.

Brock:               Your girlfriend is trying to kill you.

Ben:                   What I wanna know is if he’s actually like skewing the potatoes on the actual spray bottles full of the anti-stain cleaning chemicals, or he’s just kind of like storing the potatoes next to it, or perhaps dipping the potatoes in the actual chemicals like kinda floating them in some bleach…

Brock:               We should give him the benefit of the doubt and just say, they’re next to each other.

Ben:                   Okay, okay.

Brock:               That’s my inclination.

Ben:                   Let’s say that they’re next to each other.  Uhm, first of all…

Brock:               Which are actually in my house as well.

Ben:                   Oh!  Interesting.

Brock:               Terrence is not alone.

Ben:                   Okay.  So when we look at household chemicals, they’re considered to be base on municipal regulations, hazardous waste.  In any product that’s poisonous or toxic, or can catch on fire or it’s likely to explode, or can mix with other chemicals, and cause a dangerous reaction, or can be away, or corrode other materials. They’re considered hazardous waste.  So not only are pesticides fall in to this category but like paint, paint thinner, stains, varnishes, motor oil, fuel, oven cleaner, drain opener, household cleaning chemicals.  So, there’s a few reasons for this.  One is that of course, they can be dangerous for children, they can be dangerous for pets.  You’re not supposed to eat them but another reason is because they leach.  They actually go into the air.  Believe it or not even when you screw on a lid unless it’s one of those lids with the rubber stoppers, you know, that completely forms a seal.

Brock:               An airtight seal.

Ben:                   An airtight seal.  You get a lot of leaching…

Brock:               Hermetic seal as they call it in Latin.

Ben:                   And then when you look at anything that has a skin that you would eat, that’s not a very permeable skin, okay?  So a skin that’s less permeable that you maybe go less out of your way to buy organic, would be like a banana or an avocado, right?  Like that’s a skin that you don’t really eat.  Strawberries, potatoes, onions, etc. in most cases, you’re a lot of times eating the surface of that and not only do you have a lot of these particles sticking on the surface but we know that the flesh of vegetables and the flesh of fruits absorbs things like pesticides and herbicides, etc.  So when we look at – at household cleaning products, there are a few things that I would look at, and if the products has this specific items in it, I would not have that product close to your food or perhaps the only other thing that I can think of is if you are have the food in like a glass Pyrex container, right, or some kind of a container where there is a shield around the food.  So, phthalates –  you’re gonna find phthalates in pretty much any household product that has fragrances like air fresheners, dish soap, even like a fragrance toilet paper.  And companies don’t have to disclose what’s in their scents so you won’t find phthalates on the label but if you see the word fragrance, that’s a very good chance that phthalates are present and those are hormonal disruptors or what are known as endocrine disruptors.  And they absorb phthalate chemicals can go straight to your organ, so when you’re using any type of laundry or cleaning chemical, go fragrance-free or – I’ll put a link in the show notes to an entire article I’ve written about how to make your own cleaning chemicals, called how to detox your home.  It also includes information about how to create your own personal care products, but you wanna choose fragrances that are natural.  Essential oils for example work very well for that to use like clothes, lemon, things like that.

[0:25:oo.8]

                           Another one to look at for in addition to phthalate is perchloroethylene.  It’s usually abbreviated PERC, you’ll find that a lot of times in cleaning solutions, spot removers, carpet, and upholstery cleaners, and PERC is a neurotoxin.  The EPA also classifies it as a possible carcinogen.  So, that’s another one to be careful with.  Look for PERC, look for triclosan and triclosan is usually a liquid dishwashing detergents or hand soaps that have been labeled as anti-bacterial because triclosan is…

Brock:               Oh yeah, that stuff in the hand sanitizer.

Ben:                   Yeah, yeah.

Brock:               That’s why I know that thing.

Ben:                   And the problem is that it promotes the growth of drug-resistant bacteria.  So you could be growing super bugs on your potatoes right before you fry them up and eat them.  So, that’s another one I would be very careful with.  When you look at fabric softeners, in fabric softener liquid and also fabric softener sheets, you’ll usually find what are called quaternary ammonium compounds or what we like to affectionately call quats.  It sounds like a cute pet, but quats are actually another type of anti-microbial same as triclosan, they can help to breed antibiotic-resistant bacteria.  And they’re also skin-irritant which means they’re also a gut-irritant, and they did one 10-year study of contact dermatitis and they found quats that you get from fabric softeners to be one of the leading causes.  Kind of ironic that what you put in your laundry could actually be causing skin conditions, but it’s true, and it’s interesting that you can simply add a couple of drops like lavender essential oil to your laundry and it can smell fantastic.  You don’t need fabric softener or dryer sheets to soften clothes or get rid of static.  Vinegar actually, we use vinegar and that works just fine.  You have a little bit of white vinegar and it removes the soap residue during the rinse cycle, it helps to prevent static clinging in the dryer, and then you can put a little lavender in there.  Obviously the article that I’ll link to in the show notes goes into much more detail.  I’m not trying to provide you with useful advice on this podcast, just to scare you.  (chuckles)  But all the useful advice you go to…

Brock:               It’s working!

Ben:                   …. bengreenfieldfitness.com/318.  So few others to look for, window cleaner, kitchen cleaner, multi-purpose cleaner, usually you’ll find 2- butoxyethanol that’s the number 2-butoxyethanol.  And this one is actually something – it’s called the glycol ether and it can contribute to pulmonary edema which is like a lung swelling and lung conditions, severe liver and kidney damage and this is according to the EPA’s website.  Sore throats when inhaled and narcosis which is basically tissue death.  So, those nice fried onions could be causing tissue death.  Another one is ammonia –  a polishing agent that you’ll find used for like plumbing, you’ll also find it in glass cleaner.  Ammonia is mostly a lung-irritant, so really an issue with like chronic bronchitis, and asthma.  By the way, if you wanna shine the surface, you know what works just as well as ammonia without the same lung irritation?

Brock:               Charcoal?

Ben:                   There’s two things that we use.  Vodka, yes, and toothpaste.  Vodka and toothpaste, yup.  There you go.

Brock:               That’s a waste of vodka.

Ben:                   It is a waste of vodka.

Brock:               I do not approve of that activity.

Ben:                   I agree, I agree.  Chlorine also.  Chlorine is one that you’ll find in toilet bowl cleaners, mildew removers, laundry whiteners, scouring powders, and obviously, we’ve talked about chlorine before on the show, and it’s potential to be a respiratory irritants, and a thyroid disruptor.  So, chlorine is another one to be careful with.  And then finally, sodium hydroxide.  That’s oven cleaners and drain openers, and most of the issues of sodium chloride is skin contact and inhalation, extremely corrosive but unfortunately if that happens to be on food, you can of course consider your gut to be just like your skin except in fact that gut has a greater surface area expose to the environment than your skin, and is a little less hardy than your skin.  And so, just think about your gut like you would your skin and don’t put things into or on your gut that you wouldn’t put into or on your skin.  So unless you’re willing to smear your oven cleaner on your skin, and your eyes.  I would not be eating a potato or an onion that has been exposed to oven cleaner fumes and particles.  So, have I made my point?

Brock:               I think so.  I think I’m going to summarize this right now.  Terrence, you have to break up with your girlfriend.

Ben:                   I thought you’re gonna say, he’s gonna die.  So bengreenfieldfitness.com/318, Terrence.  I do love your name, Terrence.

Brock:               And we’ve said he’s name whether we’ve ever said anyone else’s name.

Ben:                   Terrence.  My son’s name is Terran.  And, how to detox your home article, you can find it at bengreenfieldfitness.com/318.

Aaron:               Hello Ben and Brock!  My name is Aaron, I live in Langley, British Columbia.  What are the differences between all of the grip variations you can use while performing pull-ups for instance – wide grip pull-ups vs.  narrow grip.  Are some more effective for strength than others?  What sort of bar thickness should I be looking for?  I love the podcast, keep up the great work!

 [0:30:16.9] 

Ben:                   Mmm, this is a good question.  So first of all, let me get into grip strength really quickly here, first of all.

Brock:               Yeah, we did the thing about the grip strength that was probably six months ago?  So you can…

Ben:                   Yeah.

Brock:               do a search on the website and…

Ben:                   Yeah.

Brock:               we did go into grip strength really in depth.

Ben:                   And like I mentioned on the last show, I’ve actually hired a coach to help me with my obstacle course training.  And one of the things he has me doing now is using these Captains of Crush Hand Grippers.  Have you seen these before, these Captains of Crush Hand Grippers?

Brock:               I haven’t seen that particular brand, I don’t.

Ben:                   Yeah, they’re – they’re the ones that like…

Brock:               Sounds cool.

Ben:                   the guys who win like the World’s Strongest Man competition and like this is what they’ll use and they’ll sell them like a 150 lbs and 200 lbs and 250 lbs, I just have the one that’s called the Number One which goes up to a 140 lbs.

Brock:               Are they sorts of look like brass nickels…

Ben:                   Yeah.

Brock:               except you’ll squeeze them.

Ben:                   Yeah.  They’re made of aluminum and alloy steel and then produced by this company called IronMind.  I mean, you can get them on Amazon, we can put a link in the show notes to folks wanna get themselves a Captains of Crush.  But these grip trainers are extremely difficult and when you look at grip training as something that can and has been proven to increase testosterone, and to increase growth hormone, and to as the Captains of Crush advertisement goes, “Unleash your Inner Gorilla!”

Brock:               (chuckles)

Ben:                   These things are actually pretty cool, but one of the reasons that they work is because you have to start you know, if you ever seen one of these grip trainers, your hands starts with the hands spread apart, right?  And almost a bio-mechanically disadvantages position…

Brock:               Yeah.

Ben:                   And then you have to squeeze in order to increase your grip strength.  Well, the same can be said for a pull-up when you look at bar thickness.  So the thicker the bar, the more bio-mechanically disadvantages your grip is at and in general, the thicker the bar obviously there’s a lot of dimension returns once you get to a bar so thicky, you know, you can’t wrap your hands around it.  But for the most part, the thicker the bar or the more uneven or awkward to grip the bar you know, such as like a piece of wood or like bouldering and rocks, the greater the effect is going to be on your hands strength and your grip strength versus a thinner bar.  And the other thing to consider when it comes to pull-ups before I get into like wide grip versus narrow grip is thumbs on versus thumbs off.  So, if your goal is to focus on forearm and biceps strength and grip strength, thumbs on is superior.  If you wanna activate your lats and your upper back, your rhomboid, your levator – a lot of these upper back and shoulder muscles a little bit more intensively – thumbs off is better.

Brock:               Hmm.  So thumbs off Sir, are you basically just sticking your thumb back towards your face Sir?

Ben:                   Yeah, yeah.  Your thumb is just kind of wrapped back where your fingers are rather than wrapped around the bar.  The same could be said for lat pull-downs, right? Like anytime you wanna target your back for lat pull-downs, wider grip, thumbs off grip – it’s gonna target more of the upper back.  But they actually did a study at the Department of Kinesiology at Pennsylvania State University and they did electromyographic analysis or EMG analysis of the lat muscle that big you know, wingy muscle on your back, your biceps brachii and your middle trapezius – of course the sexiest muscle on the entire planet – the middle trapezius.  And they look at the different hand positions to determine which one created the greatest amount of muscular activity.  Now the caveat here is the use of pull-down, not a pull-up, but it’s a very similar motion.  So what they found was that when you use a – an over-handed wide grip – you had the greatest amount of muscle activation in the back.  The biceps showed similar activity whether you did a narrow grip, an underhanded grip, an over-handed grip, etc., the biceps didn’t really seem to change all that much.

Brock:               Really? That’s surprising!

Ben:                   But wide over-handed grip had the best effect on training the back muscles and giving most bang for your buck out of the pull-up.  But the other thing that’s important to realize is that there wasn’t a huge difference between wide and narrow.  It was not extremely statistically significant, so if you have access to wide bar – using a wide bar hurts your shoulders – you can use a slightly narrow grip but the trick is to make sure that you are using an over-handed non underhanded grip, because over-handed is gonna give you a lot more training for your rotator cuff or your back, etc.

Brock:               And when you say ‘narrow grip’, do you mean basically like right above your shoulders?

[0:35:01]

                           So if shoulder width will be narrow grip and…

Ben:                   Yeah.

Brock:               more of a Y shape would be?

Ben:                   Narrow grip, you can generally consider to be anything inside the shoulder so as far as width and wide grip would be as shoulder width or farther apart.  Now, another thing to realize here is that if your shoulder joint is limited in movement – so rotator cuff issues, you can’t abduct or externally rotate or flex your shoulder very well, then removing external rotation from the pull-up will allow you to continue working when shoulder pain limits optimal movement.  And what that means is that if you switch to a – what’s called a neutral grip, you have access to a neutral grip which is where both of your fingernails on either hand are facing each other – you know what I’m saying?

Brock:               It was like a hammer…

Ben:                   Mmm-hmm.

Brock:               Like a hammer grip?

Ben:                   Yeah, they also call a hammer grip.  I’m remembering the days now when we use to hammer curls when I was a body builder.  We do hammer curls, you do reverse curls, you do regular curls, preacher curls, cable curls…

Brock:               It’s a whole day of curls.

Ben:                   concentration curls, strip curls, stat curls, pyramid curls, bounce curls…

Brock:               *curse word*

Ben:                   Name it.  But anyways though, if you do have shoulder pain or shoulder limitations that neutral grip is gonna work much, much better for you enforcing yourself into external or internal rotation with an overhand or an underhand grip so that’s a skinny impulse.  If you wanna get the most bang for your buck ultimately, slightly thicker bar, wide grip, overhand grip, thumbs off if you’re focusing on your back, thumbs on if you’re focusing on more of your grip in your forearms.  So there you have it, go get jacked.

Par:                    Hey you guys, thanks for an awesome show.  This is Par from Sweden.  I would just like to ask about Ketoforce.  What are the possible applications for a marathon that’s Ketoforce from – I don’t know the branding but it’s been on your show.  Thanks so much.

Brock:               So I guess Ketoforce must have finally made it to market, ‘cause I think last time we had somebody on talking about it wasn’t available to the public.

Ben:                   Yeah, yeah.  I have some at my house.

Brock:               Yeah?

Ben:                   I do, I do.  It’s right next to the potatoes and the onions and oven cleaner.

Brock:               (chuckles) Of course.

Ben:                   So speaking of oven cleaner, it doesn’t taste that well, by the way.  It doesn’t taste that good.  So Ketoforce, or any supplement that is basically comprised of ketone bodies, Ketoforce is specifically a beta-hydroxybutyrate and what’s called sodium and potassium salt form.  Now when you ingest beta-hydroxybutyrate, you raise the levels of your blood ketones for about two and a half to three hours after you ingest a liquid ketone.  Now, normally you would simply produce ketones as a byproduct of fat metabolism, and I believe I spoke about this a little bit the last time that I interviewed Dr. Peter Tia on the show.

Brock:               Yeah.

Ben:                   But the idea here is that rather than achieving ketosis via fat metabolism, you are achieving ketosis literally by consuming ketones.  And so the idea here is that you can safely without having a diaper moment, use something like a serving of ketones up to three times a day to elevate your blood ketones.  It’s a very, very alkaline because it’s a salted extremely alkalines, got a pH of like 10 or 11.  So you’d typically wanna mix it with something just slightly acidic like a grapefruit juice would be a perfect example.  And when you take it, what they’ve shown is that you not only get elevated ketone levels but you also get an increase in economy and efficiency specifically the exercise data has shown a slight decrease in oxygen utilization for any given work load.  Meaning, that you and I believe that the study was done on cycling but basically you’re able to use oxygen more efficiently.  And theoretically the way this works is that ketones reduce oxygen consumption because ketones can generate more cellular energy per unit of oxygen burn compared to glucose and compared to even fat so they’re very efficient fuel.

Brock:               So they’re sort of skipping the Krebs cycle? Or skipping the…

Ben:                   Mmm, yeah.  They’re completely skipping the Krebs cycle and the cells simply burn ketone so, well the Krebs cycle would normally work on what’s also known as the citric acid cycle, is fatty acids will feed into that cycle you know, along with glucose, pyruvic acid, etc. and one of the byproducts of that cycle in addition to ATP is ketones which can then go on to actually be utilized as a cellular energy source.  So you know, and this could be use for variety of uses.  It could be use to increase your ability to get into a deep state of ketosis if you’re already following a high-fat diet…

[0:40:07] 

or exercising with lower carbohydrate higher fat intake.  It could be use as a way to try to achieve the best of both worlds, right?  To eat you know, a slightly higher amount of carbohydrate like say 30% of carbohydrate or something like that which is – which for ketosis is considered high, but then at the same time you dump ketones into your body so you’re also in ketosis.  So you got high blood ketones, and also high blood glucose theoretically.  I don’t necessarily endorse that approach, and to be frank with you, I haven’t done a lot of experiment with this particular supplement because it came out right about the time that I was finishing my year-long foray in the strict ketosis.  And, because I’m just – I’m one of those guys whose more of like a real food type of person, right? Like I’d rather have like a nice you know, kale smoothie with some coconut oil and some almond butter to keep myself high-fat rather than chugging down liquid beta-hydroxybutyrate that doesn’t taste very good.  You know, it’s not something that I can say I have a lot of personal experience with, but that’s what it is – that’s how you’d use this.  So if you were using it to run a marathon for example, a serving is considered about 30cc and the actual bottle will come with the dosing instructions, but you would consume prior to exercise.  If you were gonna consume it during your marathon and you know that within about thirty minutes, you’re gonna be in a state of ketosis, you’d consume two to three servings of that 30cc serving about thirty minutes before you head out to do your marathon, and it’ll elevate ketone levels for good three hours, so just run like the wind.  And if you want to use it during, you could theoretically also just like take one serving thirty minutes prior and then one serving an hour in and then one serving in another hour in with whatever other beverage that you’re using.  You know in my case, if I personally were doing this and wanting to go more of the ketosis root, I would for example, have a – have a flask like a running flask and I’d have some MCT oil in there, some UCAN SuperStarch, some electrolytes and a little bit of this Ketoforce so that you’re basically either going to maintain high levels of ketosis during the entire marathon or you’re going to be running with an equivalent of Molotov cocktail…

Brock:               (chuckles)

Ben:                   strapped around your waist because I cannot guarantee that when beta-hydroxybutyrate’s get all hot and bothered mixed up with MCT oil and Superstarch that you may not create some kind of a new version of a waist bomb, so let us know how that goes.

Brock:               But one more – one quick question on this.  If you’re not somebody who has been following a low-carb diet or isn’t what I guess people refer to as “fat-adapted”, would you be able to get the benefits of Ketoforce, still?

Ben:                   Absolutely, because it’s completely skipping the entire step and you’re just dumping a bunch of ketones into your body.  So…

Brock:               Sneaky.

Ben:                   There you go. Sneaky.

Rob:                   Hey Ben.  I have a quick question about resistant starch.  I’m just kinda confused on how to implement it into your diet as far as if you should eat it with any protein or fat or if anything? Messes with its abilities and if you eat it with other carbs, does that add to the carb load or does is still act as an indigestible carb?  I just kinda leave that question ‘cause it doesn’t seem to ever get talked about how you should implement resistant starch into your diet.  And yeah, I just – wondering about that and thanks for any reply.

Ben:                   Mmm.

Brock:               It’s been a while since we talked about resistant starch.

Ben:                   I think we actually talked about resistant starch last week briefly because I had the – I had a stomach flu issue…

Brock:               Oh, that’s right.

Ben:                   I was looking for something that I could eat that was gonna be safe for my stomach ‘cause I didn’t have like the bananas, apple sauce, rice toast type of approach.  And so, I had some of these Natural Stacks and we’ll link to this into the show notes if you want this, called the Natural Stacks Resistant Starch Complex.  And this is actually – the ingredients are common resistant starch sources and I’ll explain what those are in a second – but unmodified potato starch – so it’s got unmodified potato starch from premium grade high starch European potatoes…

Brock:               Not kept and guaranteed.

Ben:                   You know, were probably not kept next to the disinfectant.  Raw green banana flour – so banana flour made from the pulp of unripe bananas before the sugar content has developed.

Brock:               Mmm.

Ben:                   Ah, Inulin…

Brock:               Makes your mouth feels so nice and fussy.

Ben:                   Exactly.  Inulin which is basically a root that attenuates blood glucose response, and supports digestive health, but also helps to feed gut flora. 

[0:45:04]

                           Trehalose which is basically a mushroom sugar about half as sweet as sucrose with very, very low glycemic index and a very slow digestive process, and then cinnamon because that can further help to lower blood sugar and regulate blood sugar, so those are the ingredients of that particular stack – it’s like a powder.  And I would say that it taste fine and I felt fine and the only complain I would say is that you have or at least I experienced – potato tasting burps afterwards.

Brock:               Mmm.

Ben:                   A few times.

Brock:               That’s not so bad.

Ben:                   It wasn’t.  I can think of worse than potato tasting burps.  So anyways, what is resistant starch?  Well, resistant starch is all of the starch and the product of starch degradation that are not absorbed in your small intestine.  So, instead of being cleaved by the normal carbohydrate digesting enzymes that are in your gut, and then causing those carbohydrates to be absorbed as glucose, resistant starch like the potato-based starch and the green bananas and the things I’ve talked about.  That travels through your small intestine into your colon, it’s a – the glucose is not absorbed and when it get into your colon, your colonic gut flora metabolize resistant starch into short chain fatty acids.  So it’s not necessarily resistant starch as much as it is starch that kind of has delayed digestion until it get to your colon at which point it is used to produced short chain fatty acids.  So, of course that would be good if you were trying to limit surges in your blood glucose but there other health benefits too.  For example, when you digest fibers like this in your gut, and you produce C short-chain fatty acids, one of the things you produce is butyrate.  And butyrate is one of the prime energy sources for your colonic cells, so it’s very, very good for the health of your large intestine.  It’s the same reason that someone would drink say, bulletproof coffee to get the butyrate from the butter.  It of course improves insulin sensitivity and decreases blood glucose, it can also inhibit endotoxins and reduce leaky gut, and so you know for someone like me who had a stomach flu or someone who’s got like allergies and autoimmune conditions, it make come in handy for that.  It can increase satiety simply because you have these big bowls of kind of fiber passing through the gut.  It may actually bind to and expel bad bacteria – what that means is it may actually kind of like push bad bacteria through the digestive tract.  By the way, I should note that after last week, after realizing that I had discovered resistant starch could work away okay for stomach flu, Chia Seed Slurry like Chia Seed Gels…

Brock:               Mmm.

Ben:                   do a similar action, they push things through your digestive tract, they line the coating of digestive – of your digestive tract like this protective – it’s like this colloid like this gel, this clumpy gel but it’s very, very soothing to your stomach.  So we’re talking about when I’m talking about resistant starch, I’m talking about like Chia Seed Gels – we’re talking about something very similar like bone broth in terms of the way that it would make your stomach feel.  A lot of people swear by this for like increase in sleep quality when used at night, increase in even the production of like vivid dreams what you call them?  Dream…

Ben/Brock:      lucid.

Ben:                   Yeah, lucid dreaming.

Brock:               Nice.

Ben:                   And of course, feeding the good bacteria in your gut.  Now here’s my take on biohacking you way into resistant starch using something like you know, like a resistant starch powder – you know, like the one I mentioned from Natural Stacks.  I eat so many freaking vegetables each day; I like twenty to twenty-five servings of vegetables in any given day.  You know from spinach, carrots and we have this enormous vegetable garden in our backyard with eight raised garden beds, I mean like our refrigerator’s overflowing with vegetables and vegetables can have a similar action as resistant starch when it comes to lowering blood glucose, keeping you satiated and then also fermenting in your colon to produce fatty acids and butyrate.  I would say that compared to vegetables, resistant starch, you could technically do more of it than you could vegetables simply because you’ve got less bulk right?  Less fiber bulk if you’re using a resistant starch versus vegetables to achieve this effect.  I also don’t thing that you get the same lucid dreaming effect as you do from resistant starch when you’re using vegetables, and many resistant starch supplementers have noted that they had a better thyroid function and not necessarily can bench that high amounts of vegetables especially cruciferous vegetables or spinach – stuff like that can improve thyroid functions, so you’ve got that going for you too.

[0:50:08]

So this kind of like liquid ketones, I think I’ve said this before in the podcast, I’ve never done one of those resistant starch diets or you just like go on a full on resistant starch diet to fix your guts or to lower blood glucose.  I know a lot of our listeners have – some of them have experienced extreme amounts of gas and bloating, some have felt fine, it’s one of those things that you may want to experiment with.  As far as mixing it with protein or mixing it with fats or eating it with carbohydrates, it’s relatively versatile like you can mix other things into a diet that is high in resistant starches and one of the things that I’ve seen a lot of folks do is simply eat their normal diet but at the end of the day, rather than having desert or even in some cases as a substitute for dinner, have a source of resistant starch instead.  And that could be everything from rice or potatoes that have been cooked, and then cooled because cooling changes the structure and makes them more resistant to digestion – that would be potatoes, grains and beans specifically can do that as can a rice that’s been cooked in a coconut oil.  But then you can also do like green bananas – green or plantains…

Brock:               That’s I basically starts my almost every day off with a green banana.

Ben:                   Mmm.

Brock:               And I find that really just has worked well for me for my brain and for my guts.

Ben:                   Mmm, yeah.  You put it in your butt and hang from an inversion table? Or do…

Brock:               I do!  How did you know?

Ben:                   That’s what I thought.

Brock:               You’ve been watching me through my window.

Ben:                   That’s right, been telescoping up to Canada.  Well, that’s probably green bananas up the butt a good place to end today’s show.

Brock:               Of course.

Ben:                   Yeah.  And…

Brock:               What else can we say when you just said that?

Ben:                   What else can we say?  And of course again sad, sad face because we don’t have a review to read.

Brock:               Yeah.

Ben:                   It’s still a happy day though, because we did hopefully give you a lot of good information on the podcast.  But yeah, leave a review over on iTunes if you get a chance, we’ll put a link on the show notes where you can do that.  We’ll link to everything else that we talked about as well: the Natural Stack Resistant Starch, my How to Detox your Home article, the Captains of Crush grip trainers so you can unleash your inner gorilla.  And then this weekend, what do we have coming up this weekend for our special interview?  Do you remember, Brock?  I can look.

Brock:               If you stall for a second, I will surely remember.  It is uhmm…

Ben:                   (voice sound)

Brock:               High Protein Breakfast Myths, Genetic Testing for Exercise, Demystifying Brain Waves and more!

Ben:                   Oh, it’s a good one.  It’s a good one.  I’m – yeah.  I’m actually… I’ll keep my lip shut but you’ll definitely wanna listen to that one, it’s pretty cool.  Like I know I say that a lot of times but like this one actually, it’s pretty cool.  So, yeah – so listen to that.  It’s coming up this weekend.  Download it, give it a listen and thanks for listening to this one.  Head over to bengreenfieldfitness.com/318 for the show notes and have a happy day.

                           Visit bengreenfieldfitness.com for even more cutting edge fitness, nutrition, and performance advice.

[53:56:5]        END

 

 

 

 

 

 

 

 

 

 

 

 

 

 

A Hidden Sleep Killer That Flies Under The Radar (And What You Can Do About It).

Obstructive-Sleep-Apnea

A few weeks ago, I received an interesting email from a podcast listener, who cryptically stated…

…”you could improve sleep also by a simple screening of oximetry to rule out OSA in your adrenal fatigue clients. 30% of OSA patients have OSA unrelated to obesity. Me included and I am 9% body fat. Just something to consider since you are doing a lot of cool but out of the box sleep recommendations. This coming from a fan and a board certified sleep specialist.

I have to admit that I did not, off the top of my head, even recall what OSA was, and that it had been some time since I’d personally used a little finger pulse oximeter to measure my blood oxygen saturation. I was also intrigued about the fact that many people who don’t sleep well, are constantly tired, or experience adrenal fatigue don’t seem to know about this issue, so I asked him what he meant.

He wrote back and clarified:

“Relating to OSA, I was referring to Obstructive Sleep Apnea Hypopnea Syndrome. I like a more accurate description “sleep suffocation”. The issue is totally ignored by Primary Care Physicians, let alone the guys that should be investigating it which should be the cardiologists. 30 percent of OSA patients have no obesity contributing to the problem but have craniofacial development deficiencies. The other 70 percent or so end up developing “sleep suffocation” as obesity sets in. Nearly 80 percent of moderate and severe OSA cases are undiagnosed. This is the lion’s share of what the sleep specialists deal with every day. The insomnia cases, ASPS, DSPS, jet lag, RLS, PLMD, narcolepsy and the other sleep disorders take a back seat to this OSA issue. You can’t address sleep issues thoroughly without thoughtful discussion regarding OSA.”

Wow. Now that’s something that needed some further digging, so I decided to get this guy on the podcast. His name is Dr. Joseph Zelk and he is the Medical Director of the Sleep Medicine Group, which you’ll learn more about in this show. In this episode, you’ll also discover:

-Why many sleep monitoring devices and wearables simply aren’t accurate, and how you should really be measuring your sleep…

-What a sleep cycle should really look like when it comes to deep sleep vs. light sleep…

-Why you should use a pulse oximeter upon waking, and what can it tell you…

-How you get OSA, especially if you’re a lean active person who eats healthy…

-Why more people don’t know about OSA, especially physicians…

-What you can do to fix OSA…

-Are there ways/technologies to measure pulse oximetry all night while you’re sleeping?

-Which nutrient deficiencies can cause this issue…

-And much more!

Resources we discuss in this episode:

The Sleep Medicine Group

The MyBasis watch

Pulse oximeters that can measure oximetry while you’re asleep

Superhuman Encoder bracelet

Do you have questions, comments or feedback about this hidden sleep killer that flies under the radar? Leave your thoughts below!

Finally, for customized, cutting-edge sleep tracking and testing, a one-on-one sleep consultation via Skype, screening for obstructive sleep apnea or any other your other sleep enhancement or insomnia fixing needs, visit www.sleepmedicinegroup.com. Mention “Ben Greenfield” on your e-mail intake form or when you speak to a representative, and get a $25-100 discount on any sleep testing or sleep consulting services.

317: Is Your Blood Pressure Too Low?, WiFi & Kids, Natural Surgery Preparation & More!

Happy heart and normal blood pressure on the scales; Shutterstock ID 113565568; PO: aol; Job: production; Client: drone

Click here for the full written transcript of this podcast episode.

May 13, 2015 Podcast: Is Your Blood Pressure Too Low, What To Do Before And After Surgery To Recover Faster, Spreading Exercise Through The Day vs. Doing It All At Once, and Is Raw Sweet Potato Healthy?

Have a podcast question for Ben? Click the tab on the right (or go to SpeakPipe), use the Contact button on the app, call 1-877-209-9439, Skype “pacificfit” or use the “Ask Ben” form at the bottom of this page.

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News Flashes:

You can receive these News Flashes (and more) every single day, if you follow Ben on Twitter.com/BenGreenfield, Facebook.com/BGFitness and Google+.

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A donate button that reads - keep the podcasts comingSpecial Announcements:

This podcast is brought to you by Harry’s Shaving. Harry’s is gifting all listeners of this show $5 off with promo code “ben”. That’s right, even if you’re already a loyal Harry user, you will still get $5 off any shaving set with the promo code ben. Try the Winston set – you’ll get the razor, three quality blades, and a tube of their foaming shave gel or shave cream for just $25!

The BenGreenfieldFitness Quarterly box has officially launched! When you sign-up, you’ll get a Quarterly handpicked box jam-packed with Ben’s favorite fitness gear, supplements, nutrients and research-proven biohacks.

Tuesday, May 19, 6:30–7:30pm: Free Argonne Library Healthy Home Fermentation class in Spokane, WA. Fermentation is an ancient practice used to preserve fruits and vegetables and also make those foods healthier and more digestible. Fitness and nutrition experts Ben and Jessa Greenfield introduce you to the world of fermentation so you can start preserving at home.

June 3-6, 2015: Nourish Vermont: Traditional Foods and Health Gathering. Come learn the core principles of traditional diets, inspired by the teachings of the Weston A. Price Foundation, and explore how embracing this lifestyle can contribute to one’s health, wellness and longevity. Hear Ben and Jessa speak on ancestral food preparation methods, and enjoy nutrient-dense, locally and organically grown vegetables, pastured and grass–fed meat, raw dairy products, and fermented vegetables. Click here for all details and to register.

Grab this Official Ben Greenfield Fitness Gear package that comes with a tech shirt, a beanie and a water bottle.

And of course, this week’s top iTunes review – gets some BG Fitness swag straight from Ben – leave your review for a chance to win some!

screenshot_1123

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Listener Q&A:

As compiled, deciphered, edited and sometimes read by Brock Skywalker Armstrong, the Podcast Sidekick and Audio Ninja.

Is Your Blood Pressure Too Low?

Carl says: His blood pressure is always well below 90/60 and has always been told how great that is. He just came across a comment from a nutritionist on how low blood pressure could be an indication of an electrolyte imbalance/deficiency. The nutritionist also said that this can lead to depression and insomnia. Carl is wondering what you think of this and if you have an suggestions on how he can raise his blood pressure – aside from adding salt to the diet or mineral drops to water.

In my response, I recommend:
Adrenal Stress Index test

What To Do Before And After Surgery To Recover Faster

Lucy says: Her 7-year-old daughter has to go in for an operation to remove her adenoids, tonsils and bent septum. The doctor says that is the only way she will be able to breath properly. What can she do prior to the surgery and after to prepare and repair her gut from the surgery and the antibiotics?

In my response, I recommend:
NatureFlex
EnergyBits (use discount code “BEN” for 10% off your next order of Energy Bits)
Restore Curcumin
Probiotics
-American Nutraceuticals Vitamin C
This article by Jack Kruse

Spreading Exercise Through The Day vs. Doing It All At Once

Jon says: He is also a fan, like you, of doing things like 15 pull-ups every time he passes his pull-up bar or doing 40 press-ups occasionally throughout the day. This “Charles Atlas” type workout can result in some high amounts of reps through out a day but could you explain how this compares to doing a more targeted workout at one time in the day? Like 30-40 minutes of Superset training or German Biometric Training.

In my response, I recommend:
Truth About Exercise video

Is Raw Sweet Potato Healthy?

Allie says: She is wondering what you think of eating raw sweet potato? She likes to have a few thin slices of raw organic raw sweet potato after dinner to cure the after dinner munchies. She thinks it is pretty tasty and it doesn’t hurt her stomach at all. Is this an ok thing to do? Any benefits?

In my response, I recommend:
This article on raw potatoes.

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Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

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Episode #317 – Full Transcript

Podcast #317 from http://www.bengreenfieldfitness.com/2015/05/317-is-your-blood-pressure-too-low-wifi-kids-natural-surgery-preparation/

[0:00:00]  

Introduction: In this episode of the Ben Greenfield fitness podcast: Is Your Blood Pressure Too Low, WiFi and Kids, What To Do Before And After Surgery To Recover Faster, Spreading Exercise Through The Day vs. Doing It All At Once and Are Raw Sweet Potatoes Healthy?

Welcome to the Ben Greenfield fitness podcast.  We provide you with everything you need to know for total performance, fat loss, recovery, digestion, sleep, brain, and hormone optimization.  So whether you’re an Ironman triathlete or you’re just wanna shed a few pounds, get ready for non-run-of-the-mill, cutting edge content from bengreenfieldfitness.com.

Brock:               Hey, Ben.  I gotta say, you sounded a little lackluster this morning. What’s up?

Ben:                   I am – I am a little lackluster dude.  I’m beat up.  I gotta tell you.  I’m full on beat up, I did those back to back Spartan races in the backwoods of Montana over the weekend.

Brock:               I hear you had a little bit a tummy trouble.

Ben:                   A little bit a tummy trouble, and lot of people I’ve been talking to around here have been coming down with some kind of stomach bug, flu, whatever.  And then starting at about midnight last night, I’ve been essentially peeing out my butt for the past 8 hours so.

Brock:               Dude.

Ben:                   That’s been fun.  Yeah, I actually – for the purposes of recording this podcast, and this just highlights my devotion to our listeners – I took about 2000 milligrams of activated charcoal to just try and soak up some of the liquids.  I tried to appease the gods of my stomach with little inulin and green banana and potato extract.  It’s basically a… have you heard of this Natural Stacks stuff?

Brock:               I think I just heard your stomach make a crazy noise while you were saying that.

Ben:                   Yeah, actually.  Yeah, my stomach literally just rumbled.  It’s been rumbling all night.

Brock:               Okay, so everybody has to pay attention.  Listen for that.  Yeah, I told I’d a lot of the Natural Stack stuff.

Ben:                   It can be a drinking game.  Yes, so it’s a resistance starch but… and I’m really not, you know, this whole resistant starch-type thing but actually it’s a good way to soak up excess gas, some things like that in your tummy.  And also I took some probiotics – that really helps to maximize the effects of probiotics when you put a prebiotic like inulin, or green potato starch, or something like that – so that was one reason that I had that for breakfast.  The other reason is that normally if I were sick with something like the stomach bug and this is very weird for me.  I’ve rarely ever get sick unless I’m off travelling some strange Asian continent.  Anyways, normally I would do like the whole what’s it called?  The bark thing? Bananas, apple sauce, rice and toast I think are the four.  And we don’t really happen to have any of those items in our house, so I was digging through my pantry I’m like, “Okay, well this is pretty close:  Green banana extract and potato starch with some inulin.”  So, anyways if you hear an explosion or I spontaneously combust during this episode, you now know why.

News Flashes:

Brock:               In between trips to the bathroom, Ben has been tweeting stuff out as normal at Twitter.com/BenGreenfield and this is the time when we will dissect these news.

Ben:                   That’s right.  And this first news flash is about actually how you can avoid getting “the shitz”.

Brock:               Hey. That’s what he said everybody.  It’s not a curse when you say… what is that?

Ben:                   That’s right.  S-h-i-t-z although we know how to either mark this episode as explicit or insert a cow bell, a horn, or just the standard bleep “shitz” whenever I say the word “shitz”.  Okay, now…

Brock:               It would do a lot of work for me, dude.

Ben:                   Out of the way.

Brock:               Hilarious work.

Ben:                   Now that we have that out of the way, this actually is a friend of bicarbonate and since we’ve already talk about diarrhea and opened that can that worms on the show, we might as well start talking about it again.  So bicarbonate is a known sports performance enhancing aide.  So when you exercise, you get an increase concentration of protons or H plus ions especially when you’re fatigued.  We’re talking about like hard exercise like, weight lifting, or sprints, or something along those lines.

Brock:               Yeah.

Ben:                   And when you put yourself in a temporary state of what’s called metabolic alkalosis, and this the state in which you are of course racing the PH and buffering those hydrogen ions.  What can happen is you actually have an increased time to fatigue or better performance during short intense types of exercise.  We’re talking about like glycolytic explosive type of exercise, potentially even something as long as like a good example would be like a fifteen hundred meter race, right?

[0:05:08] 

Where you’re definitely going for longer than 2 minutes.

Brock:               Oh, okay.  I was thinking like 90 seconds kinda effort…

Ben:                   Yeah.

Brock:               But longer than that.

Ben:                   Yeah.  And I even experimented what alkalinizing H and put things like sprint triathlons where you’re definitely far outside of the aerobic zone.  But the problem is that you get diarrhea or stomach upset from this type of thing.  I mean, I’ve even recommended the use of baking soda before to get your morning movement going on.  However, this article and I’ll link to it in the show notes – the show notes over at bengreenfieldfitness.com/317.  But what this article goes into is the fact that if you space your dosage of something like sodium bicarbonate, while we’re just talking about standard baking soda, and you ingest a small amount and the exact amount if you wanna do the math, is actually 0.1 grams per kilogram.  So small amount in 90 minutes, and then 60 minutes, and then 30 minutes before the big workout or event or whatever it is that you’re preparing for.  You can actually significantly reduce the risk of developing gastrointestinal symptoms and then if you at the same time have just a little bit of protein and carbohydrate – we’re talking about for example, let’s say 10 grams of weight protein with a little bit of like a potato starch, or rice starch, or something like that – that can still allow you to be by the time you finish all this and  a pretty significant state of metabolic alkalosis without the stomach upsets, so it’s almost a way to biohack your baking soda if you will.  And this would be something relevant if you know, let’s say you are a swimmer and you’re out of ______ [0:06:54.5] and you’ve got a 500 meter, you know, say you’re doing a 500 meter freestyle or 400 IM or something like that.  This would be a case where you know, experimenting with this type of thing in practice first plus you just leave a floater in a pool.

Brock:               Yeah.  You’re not in the pool.

Ben:                   And then in your race, you know, this is kind of a perfect situation where to use something like this.  So I’ll link to the article on show notes, but baking soda has always been proven sports performance enhancing aide up until I’ve seen this article, I’d never really seen a way to mitigate some of the potentially unpleasant side effects.

Brock:               So would you choose something like this over one of the like actual – I don’t know, one of the pre-prepared pills like an extreme endurance or a one of those other ones: runners’ likes or somebody’s likes?

Ben:                   Well, a lot of those are designed to do the same thing but frankly, if you look at the dosage in most cases anything like that you know, sport legs, or extreme endurance or something like that, the doses aren’t very close when they’re using literature.  They’re not even close and so it’s little bit of a head scratcher for me to you know, it’s kind of like creatine right?  Like creatine monohydrate has been shown to be everything from a cognitive performance enhancer to you know, something that can increase strength and power significantly, and doses of about 5 grams per day, but you’ll purchase many creatine capsules or creatine powders on a serving is a gram.  So you always have to pay attention to what’s actually in a supplement or compound versus what the research is showing is effective.  So…

Brock:               Cool.  Yeah.

Ben:                   Another interesting article was in Fast Company magazine, well not really the magazine but the website.  And it was about an experiment on what happens to your body when everything you eat is organic.  What they actually did – this was a Swedish grocery store chain called Coop that has been working for quite a while, a few decades, I believe – to educate consumers on the benefits of eating organic and switching to organic food and even increasing the amount of organic food production in Sweden.  And what they did was they took a Swedish family: the Palmbergs – classic Swedish name of course, the Palmbergs.

Brock:               I love those folks!

Ben:                   That’s right.

Brock:               Good ‘ol people.

Ben:                   Good ‘ol Palmbergs.  And they have them do a three-week experiment where they simply switch everything that they were eating and they were eating quite a bit of conventional food.  They switched everything to organic and then they did urine samples each day.  And the results were actually pretty shocking when you look at the chart and you can visit the article you know, I’ll put a link at bengreenfieldfitness.com/317.  The urine samples in the beginning showed almost every single pesticide that you’d find growing on you know, typical non-organic produced meat, etc. in their urine and afterwards, it did all completely disappeared.  All of these harmful pesticides was kind of interesting you know, there have been similar experiments with things like personal care products like phthalates and parabens and shampoos and how they show up in your urine as few as three hours after.

[0:10:00.8] 

                           But you know, I know that this is just  an n = 1 but it’s actually quite interesting and you know, well for me, when I’m walking through grocery store and trying to prioritize organic versus non-organic ‘cause I know we posted this on the Ben Greenfield Fitness Facebook page and some people were like, “It’s so expensive.”  Generally, if you want to at least budget, just look at anything that you would eat the skin of, right?  A carrot, a tomato, a peach, etc.  For all of those you are definitely going to benefit from going organic but I mean you know, avocado – mmm – you know you’ve got a little bit of skin on there so you’re gonna get fewer pesticide and herbicide residues.  Banana, same thing, so some of these things when you’re deal with the skin.  I know probably some of our biohacking listeners didn’t do eat the banana peel and the avocado skin.  But for those of you who consume your food normally, that’s one rule that I’ll follow when I’m at the grocery stores as far as the actual skin versus non-skin version.

Brock:               You know the one part of that study that I found most intriguing was the 30% increase in the smugness of the individuals or the involved in it.

Ben:                   Yeah, yeah.

Brock:               They were absolutely insufferable at cocktail parties.

Ben:                   Yes, and also just look constipated pushing their giant shopping carts full of organic kale through the aisles of whole foods.  Yes, I agree.  Okay, so last thing.  Last one I wanted to mention.  Moving on.

Brock:               Moving on.

Ben:                   So this was an article that was in the Telegraph about whether or not WIFI is making your child ill.  What is happened in France is they’ve actually banned WiFi in nursery schools and in primary schools and this article was primarily an interview with a British expert in children’s health and wireless radiation who has been giving up the use of wireless gadgets and trying to create a movement in schools to do things like you know, hard wired into router via the internet cables rather than having WiFi you know, bouncing around the school.  And the article is chockfull of all these again, not pure of good research, but anecdotal evidence of these children with migraines and headaches and behavioral issues, all of which began to arise in conjunction with which is to WiFi or the use of the new library that had a lot of routers and WiFi signals going around in it and so it’s really interesting.  A few other anecdotes that caught my eye was first of all, Lloyds of London – the major insure Lloyds of London – will no longer include liability coverage for injuries resulting from electromagnetic fields, electromagnetic radiation, electromagnetism, radio waves or noise meaning that children who were exposed to any of these things that basically what the insurance company is realizing is that even though there may not be hard evidence, there’s no ______ [0:12:56.6] evidence out there to where they’re not even comfortable covering those type of injuries.  The International Agency for Research on Cancer has now classified the electromagnetic radiation as a group to be carcinogen, and all that means is this is a possible cause of cancer so they can’t come out and say it’s a carcinogen, but we can say it’s possibly a carcinogen.  Which I would certainly agree with based on just the evidence and in terms of things like blood brain barrier leakage and in rodents exposed to not just WiFi, but also Bluetooth.  And the other interesting thing in this article was a quote from a scientist and he says, “We’re living in an environment estimated to contain more than ten billion times more electromagnetic radiation or radiofrequency wireless radiation – you know, from phones and routers, and things like that – than we did in the 60s.”  And he says, “If this environment is safe, we’re talking about any order of 15,000 to 25,000 papers in peer reviewed scientific journals all being wrong.”  Meaning that he is actually aware of you know, these thousands of papers that showed there are some issues with RF radiation.  So it’s a… you know, it’s something I’m very careful with my kids and the kids have very thin schools, they have high water content, they can absorb a lot more radiation.  Their neurons or cells are dividing more rapidly and I just think not only for adults but especially for kids, this is something that we should pay attention to.

Special Announcements:

Ben:                   You know, Brock.  Some people will smear Nair on their body to remove hair.  I actually used to do that.

Brock:               I used to do that.

Ben:                   When I was a body builder.

Brock:               When I was a ballet dancer.

Ben:                   Some people would bleach certain body parts to not only remove hair, but just to improve the acidic appearance.

Brock:               Yeah, that’s always puzzled me.

Ben:                   Sad body part.

Brock:               Weird.

Ben:                   But then some people will use Harry’s Shaving – the sponsor of today’s podcast.

Brock:               Mmm-hmm.

Ben:                   If you go to…

Brock:               Smart people.

Ben:                   harrys.com you don’t have to use Nair, you don’t have to bleach body parts, you can just get their – you get their Winston Set – I think that’s a good way to go.

[0:15:05]

                           You get the razor which is made in this high quality German factory, you get three quality blades and you get a tube of their foaming shave gel which does not have any of those aforementioned, the parabens or phthalates that I was talking about.  And also you can choose the other shaving cream if you don’t prefer the gel but those smell nice and tend to get me laid by my wife quite frequently so there’s that also.

Brock:               (chuckles)

Ben:                   Anyways, it’s the aroma.  It’s the – what do you call them?  The hormones that you create that attracts the opposite sex…

Brock:               The pheromones?

Ben:                   Yes.  I’m convinced, they’ve injected pheromones into their Harry shaving gel and shaving foam.

Brock:               It’s right up there with Axe body spray.

Ben:                   Mmm-hmm.  Yeah, plus the Winston’s Set, it sounds very, very manly and cowboy-ish.  Even though I’m sure that women can use it on their non-cowboy-ish body parts as well if they wanted too.  Anyways…

Brock:               You can just smoke Winstons back in the 80s.

Ben:                   Hmm, yeah.  Might be a cigarette too, but in this case it’s not a cigarette – it’s a really good razor.  So you can check it out at harrys.com – that’s h-a-r-r-y-s.com and they’ll give a five dollar’s off when you use promo code “ben” b-e-n.

Brock:               How much more simple could it be?

Ben:                   How much more simple?  A few other things: first of all, the Ben Greenfield Fitness Quarterly Box has launched and this is where I similar to the una-bomber but in a much safer way.  Put a bunch of random items and objects: bio hacking equipment, nutrition – what’s the sexy title now for nutrition?  How do they call it? Functional foods, yes, functional foods, supplements, gear – all sorts of things that I discover on a monthly basis as I’m doing strange things to my body.  And I put it on the box and I share it with you along with a letter written by yours truly that tells you how to use all these things.

Brock:               Hand written?

Ben:                   Ah, well it’s…

Brock:               I hope not ‘cause your handwriting is atrocious.

Ben:                   It is quite atrocious.  As a matter of fact, I am – gosh, I hope he’s not listening into this podcast episode but if he is, my apologies – I actually… it was wanted to sent a letter to my friends to congratulate them on their birthday.  And my handwriting is so bad that I actually had the woman who cleans my house write the note for me and so it looks like this flowy, girly, effeminate writing.  And if that individual…

Brock:               Is that eligible?

Ben:                   If that individual ever sees my writing, they’ll know – that game is up, they’ll know that I outsource that one.  Anyways though, the Ben Greenfield Fitness Quarterly Box bengreenfieldfitness.com/quarterly and you’ll get a box every single quarter.  It’s like Christmas coming every quarter and of course in the winter quarter…

Brock:               Every three months.

Ben:                   You’ll get two Christmases: the regular Christmas and the much, much better Ben Greenfield Fitness Quarterly Christmas.  A couple other things: if you live near Vermont or you would like to fly to Burlington, Vermont – beautiful area of the world, by the way – forests, mountains, steep hills, they have the Spartan World Championships there last year and a cool place.  And they have this enormous farm.  One of the biggest farms I’ve ever been at in my life.  And out of this farm called Shelburne Farms is something put on by the Weston A. Price Foundation it’s called the Traditional Foods and Health Gathering.  And last year, myself and Nora Gedguadas and Jeff Leach and some like local cooks and food prep specialists and like ancestral living type of folks, we did a conference running this year.  I actually enjoyed that one so much you know, some conferences I leave and they suck and I never want to go back.  But this one…

Brock:               (chuckles)

Ben:                   this one was just like this nice conference out in a barn, on a farm, full of fantastic food – we ate oysters and kale and grass-fed beef and just a really cool, cool event.

Brock:               What kind of oysters?

Ben:                   I don’t know what kind of oysters there are.  Probably oysters like rocky mountain oysters in those testicles thing.

Brock:               Testicles?

Ben:                   Yeah.  Now we didn’t ate the testicles that I’m aware of.  I’m aware of.  Although those chocolate coated balls may have – now that I think about it, in retrospect – I was feeling pretty manly after eating those so it’s possible.

Brock:               There you go.

Ben:                   Anyways though…

Brock:               Maybe this is probably been referred to as the Beavis and Butthead of fitness.

Ben:                   (strange laugh)

Brock:               So sick of that.

Ben:                   Ah, June 3rd thru the 6th.  We’ll put a link to it in the show notes.  Small pause there to sip my tea.

Brock:               Gotta stay hydrated.

Ben:                   It gotta stay off the diarrhea somehow.  I wish we took out the Q and A after this.  So, the last thing is that if you happen to live in my neck of the woods, Spokane, Coeur d’Alene, my wife and I are teaching a Fermentation Class on how to preserve fruits, vegetables, make yogurt, nato, kefir, kimchi, kombucha – stuff like that and I will be – we’ll be doing that at the Argonne Library.

[0:20:04]

                           The Argonne Library in Spokane.  So fantastic library – it is actually whenever my home, and not one of my current home but the home I used to live in.  Whenever it used to run out of WiFi or the power went out, I always go the library to work, so it’s my old hunting grounds.  But I’ll be there with my wife, that’s Tuesday, May 19th in the evening – 6:30 to 7:30pm and the good news is we’ll have our handy-dandy recorder there, and so we’ll record it for any of you who are on the bengreenfieldfitness premium channel, and we’ll release that as an hour-long episode for you listening to if you are part of the bengreenfieldfitness.com/premium or you’re gonna access to like 300 extra episodes and pdfs and videos and audio, chapters.

Brock:               Your audio books.

Ben:                   Yeah.  The…

Brock:               These chapters are coming out this Saturday, in fact.

Ben:                   Yeah, yeah.  Been recording a lot.  So there you have it and I believe those are all the special announcements.

Listener Q & A: 

Carl:                  Hey Ben.  Just recently started listening to your podcast.  I’m really enjoying the information you give.  I have a question about little blood pressure.  My blood pressure generally runs below 90/60, I’ve always been told how great that was.  I ran across the comment from a nutritionist indicated that low blood pressure are reflection of an electrolyte deficiency in the blood.  He claims that this can reach a mere of health-related issues including depression and insomnia, those of which I’ve struggled with.  I was wondering what are your thoughts on this, and if you have any idea on how to raise blood pressure other than adding salt to your diet and mineral drops of water.  Look forward to hearing your response.  Thank you.

Brock:               It’s funny.  There’s seems to be a lot of people lately have been talking about having low blood pressure.  I feel like eighties was the decade of high blood pressure and now the 2010s are low blood pressure era.

Ben:                   Yeah or the 90s.

Brock:               Ah, I think everybody forgot about blood pressure and just got focused on grunge.

Ben:                   Mmm.  Tuc, tuc and grunge.  Um, blood – sure.  If your blood pressure is low, all you got to do is – tell you what Carl, you can come check my email inbox and just come check it every day.  I guarantee your blood pressure will dramatically rise.  Every morning, without fail it works like a charm.  No, seriously a blood pressure being well below 90/60 – 90 for systolic and 60 for diastolic – that can definitely be a potential issue that’s known as hypotension.  And your blood pressure can become so low that it causes things like dizziness and fainting and fatigue and nausea and gosh, I guess about everything I’ve been experiencing the past few hours.

Brock:               Hmmm.  I think we just figured it out.

Ben:                   There we go.  So that’s considered a hypotension and it can even cause inadequate flow of blood to important organs like your brain, and your kidneys, and your heart, and so if you have low blood pressure and 90/60 is definitely low, you should not necessarily worry that something is broken with you but you should at least look into a few things.  And the first really, the glaring thing here and your nutritionist it sounds like are already mentioned this to you, is a potential electrolyte imbalance or deficiency.  And I find that in most cases this happens in conjunction at least in like the exercise enthusiast population, in conjunction with adrenal fatigue.  So the that this works is in many cases you’ll find people who have adrenal fatigue, who’ve over-trained, who are over-stressed from exercise or you know, relationships, lifestyle, lack of sleep or whatever – they’ll crave salt or they’ll crave salty foods.  And in addition, one of the tests for adrenal fatigue is the blood pressure test where you lay down and you take your blood pressure and then you stand up and you take your blood pressure.  And if your blood pressure drops when you stand up, that can be a sign of what’s called low aldosterone which tends to go hand in hand with cortisol dysregulation that occurs during adrenal fatigue.  You can also and if you don’t wanna use the blood pressure cuff – if you go from lying to standing, and you get dizzy or you’re exercising and you go from say, like doing some type kind of a floor exercise, like planks then you get up and you’re doing say, like whenever to the treadmill and you’re getting dizzy – well, that can also be a sign, assuming that you haven’t been you know, drinking alcohol before you rush into your workout routine that you’ve got one of these low blood pressure, over-training, or adrenal fatigue type of issues.  So the way that this works is aldosterone is a steroid hormone as made by your adrenal glands, it regulates blood pressures.  So, basically what happens is…

[0:25:03.1]

                           when your brain produces cortisol’s stimulating hormone also known as ACTH, that’s sent from the brain and the brain is monitoring the amount of circulating cortisol that is occurring.  And so, high cortisol is gonna tend to lower the brain’s ACTH production, okay?  So being stressed out will cause the brain to lower its ACTH production and when that happens, you get decreased aldosterone secretion, and that leads to lower blood pressure and when you get that lower blood pressure, a lot of times what happens, is one of the ways that aldosterone lowers blood pressure is by creating an electrolyte imbalance – basically imbalance with sodium, potassium, magnesium, etc.  And this is also why in many cases, if you have insomnia and you hear your heart beating in your head, if you’re over-trained, you’re stressed out and you try to fall asleep at night.  Getting up and drinking a glass of water with a little bit of sea salt or a salt with a good mineral spectrum in it like you know, I used this Aztec  salt stuff – that can be very helpful in helping you to fall asleep and helping to address some of those electrolyte imbalances.  So, that’s one thing that I would look into.  Now how would you know if you have some kind of adrenal fatigue issue?  The main test that you can get is called an Adrenal Stress Index.  Adrenal Stress Index or ASI test – it’s a salivary panel, you can get that from the company like Direct Labs, we’ll put a link in the show notes for that one.  But that would be one thing that could cause this, however there are other ways that you can raise blood pressure, if you just tend to be one of those people who walk around with slightly low blood pressure.  So, some of the major things in addition to getting a little bit of extra salt in your diet, extra electrolytes in your diet, one is caffeinated beverages.  Those can temporarily increase blood pressure and people with a hypotension by using caffeine from the coffees and teas throughout the day can mitigate some of the dizziness effects of hypotension.  However, I’m not too enchanted with that as a healthy approach, right or just like drinking coffee all day long to get your blood pressure up, just something seems wrong with that somehow.  So yeah, there are few other things though, in Ayurvedic medicine, raisins are traditional remedy used for treating hypotension naturally.  You just soak…

Brock:               Yeah!

Ben:                   Thirty to forty raisins in a cup of water overnight and you eat them in the morning on an empty stomach and you can even drink the water in which the raisins were soaked…

Brock:               Weird.

Ben:                   …and that can help to increase your blood pressure.  Possibly because it’s just so frustrating standing there eating these raisins, one raisin at a time as you wake up in the morning.  It doesn’t seem super-efficient but hey, that’s just me.  Holy basil – it’s an herb that’s beneficial for low blood pressure, it’s got a lot of vitamin C and magnesium and potassium in it so, that’s one of those things it’s good to have, if you’re also like in a state of adrenal fatigue or stress, holy basil is actually very good.  Licorice is another – licorice can – well, if you have high blood pressure already, you should actually stay away from licorice-based remedies.  But licorice actually blocks the enzymes that breaks down cortisol and supports healthy adrenal function and especially in someone who has like chronic fatigue syndrome or like full blown adrenal fatigue where they simply aren’t producing enough cortisol, licorice can not only help to normalize low blood pressure but also help to increase or at least keep cortisol levels a little bit more elevated.  So licorice is another one.  Beetroot juice and (chuckles) okay, this is kind of funny – beetroot juice can help with both hypotension and hypertension.  Beetroot juice is just you know, it’s dark red color, it’s great for your blood – nature gives us clues like that and you know like, beetroot juice being all dark and red is actually something very supportive for blood issues.  But I’ve been drinking because Beet Performer, this company sells it like this: “dense, dense extractive beet juice in a can.”  They are our sponsor of Teen Timex – the triathlon team that I’m on.

Brock:               Oh, cool.

Ben:                   And so they just sent cases and cases of this Beet Performer to my house.  And so I’ve just been up – I’ve been drinking it. Can of beet juice usually in the afternoon simply before my workout while of course, yesterday I had a can of beet juice and then last night when all hell broke loose, it really look like someone got murdered in the toilet.

Brock:               Ohhh.

Ben:                   It was not, not, not a good look.

Brock:               That’s a bad combo.

Ben:                   Yeah, really bad combo: beet juice plus any type of stomach flu or stomach bug that involves stuff coming out your backside – not, not really a good combo but beet juice can also help with low blood pressure.  Rosemary and other, rosemary can help to improve circulation, it’s a good central nervous system stimulant, you can use a rosemary tincture, a rosemary essential oil or even just cook quite a bit with rosemary type of herbs – that would be another kind of common home remedy for low blood pressure.

[0:30:14.6]

And the last is lemon juice.  Lemon juice especially if you have low blood pressure related to dehydration or not drinking enough water, lemon juice can actually help you retain a little bit of water, it’s kind of a great little morning tonic.  Anyways, I’m a big fan of lemon juice.  I’ve talked about it before – lemon juice and lemon essential oil but that would be another.  So, I know that’s a lot of different things to try or whatever, but if you did wanna raise your blood pressure especially if you’re experiencing dizziness and nausea and some of these things related to blood pressure, those are a few things that I would try.  You know, stand there in the morning, eating your 30-40 raisins, one raisin at a time, follow-up with some beet juice, and uhm, okay – one of this adrenal stress index test and you’ll be off to the races.

Lucy:                 Hi Ben and Brock, Lucy here from Australia.  A huge fan of your podcast, thank you so much for all the information, and entertainment.  Absolutely love listening to you guys.  My question is regarding my 7-year-old daughter, who has to have an operation this year for removal of adenoids, tonsils, and a bent septum as she struggles to breathe and her doctor says this really is the only way forward for her.  I’m wondering what I can do to repair her gut for this operation and what I’m might need to do post-operation so she recovers quickly from the anesthetic and antibiotics.  Any suggestions would be greatly appreciated and keep up the good work.  Thank you.

Brock:               Do you still have your tonsils?

Ben:                   Ah, I do, I do.  What do call it?  Tonsillectomy – that was not on my list of childhood procedures.  As a matter of fact, I’ve never really broken a bone aside from little potential like stress fractures in my toes or fingers that I suspect are stress fractures but went away.  I’ve never had any major surgeries.  I have never had my tonsils or my appendix or anything like that removed.  So, I’ve gotten lucky in that regard.

Brock:               Yeah.  I’d say so.

Ben:                   Anyways though, I have to be careful when I respond to a question like this that involves a kid in surgery just because I’m not a doctor.  This podcast is not medical advice and it’s not meant to be misconstrued as such.  And so, all I can tell you are the type of things that I would do myself if I were going in for surgery.  I’m gonna have to leave it at that.  I will certainly let you know if anything I mention is definitely inappropriate for a child, but I can jump in to some of the things that I would do if it were me.  So, as far as surgery goes, there are few things that can help to do things like reduce wound healing time and reduce wound size, and help boost your immune function to help ward off infection.  One is zinc, and a lot of people these days are – they have zinc deficiencies and in most cases for an adult if we’re looking at like a zinc supplement, it’s around like the 10-30 mg type of range but using zinc orally from anywhere from 4-6 weeks prior to a surgery ‘cause that’s about how long it takes to actually address zinc deficiency, can help out quite a bit to heal one.  The same thing if you’ve gotten very sick or you’ve gotten injured, or you have some kind of a – specifically a wound, like a skin wound or some kind of bacterial growth, zinc can be one of the things to look into.  Vitamin C has been used for very long time since World War II surgeons are using it to assist with surgery recovery in their patients.  Now, vitamin C – you can only have about 1500 mg or 1.5 grams of vitamin C, kinda be able to be absorbed in a typical adult in any given time, and so even though taking as much as 5-6 grams of vitamin C in a day, can help quite a bit with everything from collagen production, to strengthen your immune system, to strengthening scar tissue to reducing tissue death, you wanna split it up into 3-5 daily or 3-5 per day doses of vitamin C.  There are variety of ways to get vitamin C.  The one that’s been recommended to me, and the one that I’ve used when I need to increase my vitamin C intake is made by a company called American Nutriceuticals.  It’s a vitamin C powder and I can link to that one in the show notes for you but it’s called American Nutriceuticals – it’s a vitamin C powder and that one I’ve found to be okay to consume in terms of high amounts I getting a lot of stomach distress.  So, we put that one in the show notes for you.  And there’s a few other things that can help out – one that I would look into would be proteolytic enzymes.  These are things like bromelain, that you’d find in the stems of pineapples, papain which comes from papayas, trypsin and chymotrypsin which a lot of times you’ll find in meat.

[0:35:06.9]

 Not only can taking high amounts of proteolytic enzymes when you’re injured, when you’ve had a sprain or a strain help quite a bit with inflammation and with the breaking down of the fibrinogen that can cause things like soreness and inflammation but it can also be something to use to help heal more quickly from surgery.  So, that would be another one and it’s just basically enzymes so – bromelain, papain, trypsin and chymotrypsin.  Those are all in the NatureFlex.  So there’s this joint and bone and muscle support compound called NatureFlex that I actually have over at greenfieldfitnesssystems and it’s all these things, you know, tart cherry extract, and vitamin C, and proteolytic enzymes, and glucosamine and chondroitin.  It’s like a shotgun approach to supporting your joints and ligaments, and muscle, and bone.  So, that one is okay for kids to take.  You know, for my kids I’d only give them about 1 capsule or so because they don’t need that much. I mean, I’ve used mine 12 a day when I’ve been injured and that stuff is called NatureFlex.  So it has those proteolytic enzymes and stuff like that in there.  A couple of others that I’ve mentioned: one would be chlorella.  There’s a lot of Japanese studies that have found chlorella to be very effective in speeding up cell growth, and to help naturally repair wounds.  So chlorella is one that you could look into.  For kids, if they don’t wanna swallow capsules, there are chewable chlorella tablets called Recovery Bits.  They’re called Recovery Bits and I actually have some in my refrigerator and I’ll use them just like a snack.  They’re very filling as well but they have a good detox effect, and they may help with wound healing as well.  So, that’s another one.

Brock:               So kids will enjoy how it turns their mouth crazy color.

Ben:                   That’s right.  It will turn your mouth full on green so.  You know now how to turn your poop red, and your mouth green.  And then the last thing that I’ve mentioned, if you do need to get on antibiotics would be of course, to get on a good probiotic and you can easily take a probiotic capsule and open that into like a glass of cold water.  You don’t need to put like some lemon juice and stevia in there for a kid, do something like that or you can – you can put a smoothie, you can put an apple sauce, etc.  So, I’m using a probiotic especially if the child has to be on antibiotics or an adult has to be on antibiotics.  That’ll be useful.  Dr. Jack Kruse, a friend of mine who is a neurosurgeon – he has all sorts of kinda radical ideas when it comes to surgery.  A very good article that he has written called Peri-operative optimal surgical considerations, some mouths, fantastic title by the way.

Brock:               Say it again.

Ben:                   Really makes you wanna click on it.  Peri-operative optimal surgical considerations.

Brock:               Uhmm.

Ben:                   I’ll link to this in the show notes for this episode but basically what he goes into are not only some of the same type of nutrients that I’ve mentioned.  He’s got on the same page as me with a lot of that stuff, but he’ll use for example cold thermogenesis.  He’ll have his patients do a series of cold thermogenesis sessions to increase nitric oxide production, and increase stress resilience going into surgery, and that’s like cold showers, cold baths, even like cold tacs placed over the areas that are going to be operated on in the case of tonsillectomy, I don’t really see you necessarily holding a bag of ice against your neck but for other surgeries, that’s something that may come in handy.  That’ll be something probably more pleasant for adults and kids if you necessarily subject your child to an ice bath a day up until surgery.  That’s something that he’ll use.  Another thing he does is – during sleep, pre-opt and post of sleep, he’ll make sure that there’s not a lot of LED or artificial lights present and even use things like eye mask during sleep, just because this can help with neuro-repair and recovery so much when you’re able to get into those deep sleep stages that can be interrupted by LED and artificial lights.  So, that’s another thing that he’ll do.  He’s also a big fan of at least speaking with your surgeon about things that help to thin the blood just a little bit that act as natural anti-platelets.  So like resveratrol is one, fish oil is another.  Of course those are things that you’d definitely want a surgeon to know about if you’re on any type of blood thinner going into surgery but those can help in terms of like anti-platelet and anti-clotting factors.  So, he’s got some interesting ideas like that in an article that I’ll link to on the show notes.  I think this is especially interesting, his thoughts about sleeping in a very black room and like using clod thermogenesis going in and out of the surgery.

Brock:               Unlike Ben, he is a doctor.  So…

Ben:                   He is a doctor.  And then, you know, kind of the same lines, there’s some evidence that acupuncture can help speed wound recovery if you’ve gotten in surgery and you actually have a wound like a knee surgery, or hip surgery, and you want to eliminate scar tissue.

[0:40:02.6]

                           That’s one thing.  And sunlight can also accelerate wound healing quite dramatically.  You probably notice this if you had a cut or a scrape or a bruise, when it gets expose to sunlight, it actually heals a little bit more quickly.  So that’d be another one to look into would be just a good amount of sunlight exposure which is good for you anyways.  So, those are some of the things that I would do if I were going in for surgery.  I’ll definitely use vitamin C and zinc, I’ll definitely work in proteolytic enzymes or some of this NatureFlex stuff, I do some chlorella, I do some cold thermogenesis, and make sure that sleep is really solid, and then get lots of like phototherapy, sunlight exposure, possibly if I wanted to reduce scar tissue formation, acupuncture, but at the same time I’ll also think scars are pretty badass, so I may skip the acupuncture.

Jon:                   Hi Ben and Brock!  It’s Jon here from London.  I’m a big fan of the podcast. They use to keep me up!  ‘Cause I have a question.  Ben mention this sometimes those pull-ups would walk you by as pull-up bar during the day.  I work at home and also do the same thing, so occasionally I’ll do maybe 5 sets of 15 pull-ups throughout the course of the day.  I’ve read about people following the “Charles Atlas” type of body weight routines they do a sort of training say lots of press – press ups, pull-ups.  You know, anywhere between 20 and 40 reps per set throughout the day saying you can end up doing quite large numbers of press up and pull-ups.  I just want to have this compared to another type of training where you workout a specific time of day.  Perhaps you would bear to do as many reps in that space of time.  So, for example something like 30-40 minutes of German Biometric Training or Superset Training also doing press up, pull-ups, those sort of things.  I hope this makes sense and yeah, like what I said, enjoyed the podcast and yeah!  Keep up the good work!  All the best!  Babye!

Brock:               Jon’s gonna making me feel like a wimp, right doing – I’m only doing 5 pull-ups every time I pass my bar.  Not 15.

Ben:                   Fifteen pull-ups and I have no clue with this German Biometric Training is that he’s referring to.

Brock:               I certainly you don’t, I don’t.

Ben:                   I don’t know what German Biometric Training sounds like.  Something you – some kind of a class you take before how you go on how to make a Volvo.  I don’t know.  German Biometric Training, no clue.  But anyways, this is actually a good question.  You know, whether you can get the same amount of benefit out of doing a high amount of reps throughout the day vs. like a one a day really focused, hard workout.  And it does kind of depend what we’re talking about.  So, you can certainly – if you’re just talking about fat loss, some metabolism, the former approach – the approach that you know might be called greasingly grooved by some, that’s just like frequent low level physical activity throughout the day that has definitely been shown to keep metabolism more elevated and to burn more fat like sitting in a chair all day and doing some monster exercise session at the beginning of the day or at the end of the day. There’s actually a really good video about this.  I don’t know if you’ve seen this video, Brock, it’s called “The Truth About Exercise”?

Brock:               No.  I didn’t see that.

Ben:                   I’ll put a link to it.  You can watch it for free on Vimeo but they took 3 people and they put sensors on them to monitor their activity level and one was a waitress and one was this business guy who just like sat around all day but then went to the gym everyday.  Uhm, I don’t remember.  I don’t remember now what the third one was.  Anyways though, it was the woman…

Brock:               It is a German Biometric…

Ben:                   Yeah, and the person doing German Biometric Training.  But the woman who wasn’t exercising, who wasn’t going to the gym, the waitress – she was actually the one with the highest overall activity level.  And you know, it’s kinda similar to my wife for example, she spends all day like to and around in the kitchen, and gardening, and pushing wheelbarrows around, and carrying rocks, and occasionally chopping wood, and she actually doesn’t do formal exercise very much.

Brock:               Your wife is an old tiny pioneer woman.

Ben:                   She’s an old tiny pioneer.  She wears a Kaliko dress, she’ll typically ride a horse.

Brock:               And a bonnet.

Ben:                   She rides a horse, yeah, wearing a bonnet to the grocery store to pick up things like bags of rice and sugar cubes, plus her hair straight out of the little house on the prairie.

Brock:               That’s so – Exactly.

Ben:                   Jessa Engles Wilder.  Anyways though, the take away point here is if we’re just talking about fat loss and increase in the metabolism, the approach thing engaged in low level physical activity throughout the day is superior.  Now, for talking about muscle gain or actual physical performance, then things change a little bit.  So, what I mean by that is first of all, when you’re exercising and you’re doing multiple sets all at a time, you know, like a traditional exercise such as you may do 3,4,5,6 sets for say like your arms.

[0:45:10.7]

 As you’re training to failure, near the end of those latter sets, all of your smaller muscle fibers are becoming fatigue, and what happens is your nervous system is forced to use a lot of the bodies larger fast twitch muscle fibers.  And when that happens, you create more activity in what are called the satellite cells that are responsible for growing new muscle, and increasing the kinda like the anabolic muscle building type of response.  So, you don’t get that same fatigue effect by spreading out smaller sets throughout the day simply because you’re not getting to the point where you’ve exhaust your smaller muscle fibers and are moving on to the larger fast twitch muscle fibers.  The other thing that happens when you’re doing multiple exercise sets in a row or doing more formal exercise session, you get a lot more localized lactic acid in the area around the muscle, and when that happens, when you get that localized lactic acid, not only you do trigger an increase in the enzymes that are responsible for buffering lactic acid which can come in quite handy, you know, if you’re competing in sports in which you need to kinda push part the burn.  But when you increase intra-muscular lactic acid, you also get an increase in intra-muscular growth factors including growth hormone.  You know, you get a big dump in growth hormone, you get a big dump in nitric oxide as blood rushes in to move a lot of the protons that build up during exercise.  You get a shuttling of lactic acid and the glucose formation in your liver to help feedback and fuel the exercise even more so there’s a little bit of a metabolic efficiency response.  So, all those things happen and they only happen when you’re actually training the muscle typically in a more formal exercise session that you wouldn’t experience by spreading exercise throughout the day.  So, it’s kinda the difference between your health and longevity vs. performance.  If you wanna get all the performance and muscle building factors, you do need to do like a more traditional exercise session.  And the other thing would just be mental fortitude especially for athletes out there, I mean, it is difficult to charge through a 60 or a 90-minute exercise session.  You know like my workout yesterday for example, I could have walked all day and stop occasionally throughout the day to do burpees, but my actual exercise session yesterday was 5400 yard sprints with 5 burpees after each sprint.  So I use actual – I use pennies to keep track.  So I took out 27 pennies, so every time I’d go down and back I take 1 penny out of the cup and put it on the ground, and extremely difficult exercise in terms of not just lactic acid but also just mental tolerance, right?  Like that’s one of those exercise sessions that I’ll rely on in a race when the going gets tough and I just need to buckle down and focus.  And so, you know again I could have done for the 12 hours of the day every half hour stop and then 5 burpees and then maybe going into the yard and then a hundred sprint.  By the end of the day I would have done the same amount of work but the latter approach was spreading things out for the day wouldn’t have given me quite the performance and the mental benefits, and the lactic acid, and the growth hormone benefits.  So, that’s kind of where I’m at as far as that goes. I guess the other thing is, you know, if you’re concerned about basically overtraining or draining energy, the formal approach is giving things out throughout the day can actually be better, and the reason for that is that training to failure during multiple sets on a row – that increases levels of something called nucleotide adenosine monophosphate which is also abbreviated AMP.  Very dramatically compared to doing like non-failure base exercise and elevated AMP is a sign that your cell is drained of energy, and when that happens you can actually get a decrease in protein synthesis.  So, ironically digging into the well too much can actually hold you back from an anabolic and in growth hormone perspective.  So it’s about finding balance and not doing a formal exercise set to failure every single day of the week but at least having a couple times a week where you do push your muscles to failure more than what you do if you were say, spreading things out throughout the day.  So, there you go.

Brock:               I got to know why 54 times?

Ben:                   Uhm, I’ll talk about this on a future podcast once I’m ready to make the announcement, so to speak.  But I have hired a coach specifically a coach who specializes in training obstacle course athletes because I’ve realized that even though I’m getting much better at climbing walls and climbing ropes, and throwing spears, my running, you know, I’ve only been doing this whole obstacle racing Spartan thing for the past year.  But my running really isn’t getting any faster.  I think one reason for that is, I’m doing all my own workout as my own stand-by workouts, I’m not really super motivated to push myself in my workouts.

[0:50:02.4]

                           I’m not going outside my comfort zone when I’m doing, you know – I won’t let – I’m a good coach, right, like I coach a lot of high level athletes but if you wanna have a bad coach then coach yourself or you know, this phrase goes something like that, so ultimately I needed a source of intrinsic motivation and a touch of uniqueness to my workouts that I wouldn’t be doin’ myself.  So as far as why 54?  Only the reason is that all of these sprints were done at just a little touch of a 5k speed, and if you look at that workout it’s pretty close to running a 5k but just all split up in a multiple little hundred yards sprints so.

Allie:                 Hey Ben and Brock, quick question about your opinion of raw sweet potatoes.  In the evening, I’ve developed the habit of having a few slices of raw sweet potato after dinner to sort of cure of after dinner munches, few thin slices of raw organic sweet potato.  Pretty tasty, don’t knock it until you try it.  Doesn’t cause many stomach issues or anything like that but I just wondering what your opinion of eating raw sweet potatoes was.  Thanks for great show.

Brock:               I believe that’s how you get worms, isn’t it?

Ben:                   Uhmm.

Brock:               This was what my mom told me when I was a kid and I’d start sneaking the potatoes off the counter.

Ben:                   I’m sure that’s pork actually, Brock.  Well, a little bit of a difference.

Brock:               That’s straight up treakin’ noses.

Ben:                   Yeah.  You know, we did – remember when we did that whole sweet potato yam episode ‘cause a lot of people think like sweet potatoes are yams.   So when you go to the grocery store, you’ve got like the nicey, yellowish-orange potato that they call a yam, and then you have the white-ish potato that they call this sweet potato.  Remember that episode we did?

Brock:               I don’t.  I’m a little worried about myself now.

Ben:                   I feel that the Saturday night live episode now where Chris wants his face as he’s interviewing celebrities and he’s like – remember that?  And that time when the move…

Brock:               That is awesome!

Ben:                   …when he interviewed guests.

Brock:               That was awesome!

Ben:                   Remember that movie?  Remember that time… that time – that was awesome!  Remember that podcast, Brock?  Remember that?

Brock:               That was awesome!  Awesome!

Ben:                   So, sweet potato and a yam at least in most grocery stores and like the US and Canada, and most civilized countries, they are the same thing.  They’re both potatoes.  So, yams are potatoes, sweet potatoes are potatoes.  Really a true yam is like that…

Brock:               I believe that one is a potato actually.

Ben:                   …that puple-ish thing.  It’s like the purple-ish tubers root vegetable.  That’s a real yam and yams are a lot of times huge.  Some grow as big as 5 feet long and they’ve got this blackish brown bark-like skin and typically the flesh is purple or red, far different than the type of sweet potatoes and yams that we find at the typical supermarket or in the US or Canada or where else but kind of off the topic – slightly off the topic.  I guess the…

Brock:               Five feet long?

Ben:                   Yeah!  Yams can get huge – huge.  Yeah, I’ve seen some very big yams in Hawaii actually.  So, when we look at potatoes – I’m gonna link in the show notes, it’s at bengreenfieldfitness.com/317 to a very interesting study that they’ve done on the toxicity of a variety of root vegetables, tubers, cassava, things of that nature.  And the interesting thing is that a lot of these underground tubers, and these type of things that are growing in the ground, they do have quite a high level of toxicity particularly toxicity to neural tissue and toxicity to gut cells based on the fact that they naturally kinda protect themselves.  When we look at the sweet potato, one of the things that you’ll have in a sweet potato is something called a trypsin inhibitor and a trypsin inhibitor basically it inhibits part of your ability to be able to digest some of the proteins that are in that actual sweet potato and it can also do a little bit of damage to your gut same as eating like unfermented soy can cause some issues.  Now, particularly even more concerning to me, I guess at this point in my days that sweet potatoes contain raffinose and raffinose is a sugar that’s responsible for extreme flatulence, and when you are cooking a sweet potato and you’re heating it up, you know, boiling, baking it, whatever, you inhibit that ability of raffinose to ferment, and so you basically by eating raw sweet potato, you may not be someone that your friends want to be around so… they’d be another reason to be careful.  Sometimes the sweet potato can have some fungal contamination and baking will generally destroy a lot of those type of toxins as can peeling the potato.  When you peel it, you remove a lot of the alkaloids that a lot of people are sensitive to in terms of like the same type of joint pain they’d get after eating nightshades like tomatoes and eggplants, you can get that from potatoes and sweet potatoes as well.

[0:55:02.8]

So, the article itself goes into everything from cyanide toxicity to some of the other alkaloids, like that alpha solanine and the alpha chaconine that you’re gonna find in potatoes to calcium oxalate crystals, to a lot of issues that you’ll find in many of these tubers and these underground roots that generally point out the fact that we would be pretty smart to in most cases cook them, and in many cases especially if we find that they don’t make us feel that well to peel them as well.  So, I am going to not hack on the eating raw sweet potatoes bandwagon.  At this point in my life, I will stick by my tried and true recipe which is… drumroll please…  (drums playing)   Soak them in oil like a nice avocado or coconut or extra virgin olive oil.  Put some paprika, some sea salt, some black pepper, and just a touch of cayenne in there, and then mix them all together.  So, at this point before doing all these sweet potatoes, you cut them into like stick fries-style strips, laying just – lay all those out on a baking sheet, you bake them about 350, 400 ‘til they’re nice and crispy, ahhh!  It’s heaven on a baking sheet.

Brock:               You know, I do almost exactly the same thing except I wrap them in bacon.

Ben:                   Uhmm, uhmm… bacon wrapped sweet potato fries.  Sound laborious but delicious.

Brock:               That’s worth it.  Solely worth it!

Ben:                   Yeah!  So, speaking of a completely untouchable recipe, we actually have a review that someone left us for the show.

Brock:               What?

Ben:                   So, yeah, here’s the deal – here’s the deal.  Don’t hit stop yet.  I know you wanna hit stop ‘cause it’s like the things are over, blah blah blah but you wanna hear this review.  It’s pretty good…

Brock:               If you’d hit stop last week, you would have missed out on the Sean Connery impressions.

Ben:                   So anyways, if you leave a review on iTunes, first of all it’s good karma for all of the laborious, deliciousness we put into the show even when we have diarrhea, but it also helps to…

Brock:               We do not have diarrhea…

Ben:                   I – well, yes.  I’m speaking for myself, dude.  You don’t yet, Brock.

Brock:               And my shorts are perfectly clean.

Ben:                   Yes.  Anyways though, if you leave an iTunes review, we not only send you some cool gear – t-shirt, water bottle, really cool beanie, if your review gets read on the show, but you also help to increase the rankings, you get more eyeballs on the show.  If you go to it right now, just go to iTunes and you leave a review or you go to the show notes over at bengreenfieldfitness.com/317 and you leave a review, you’ll get to see the new podcast artwork which basically is me, half-naked looking like I stole something and I’m jumping out from a wall…

Brock:               You’re jumping a wall ‘cause you robbed the liquor store.

Ben:                   Yeah.  Looks like I robbed a liquor store or I’ve got like a pack of cigarette I grabbed out of the 711 and I’m runnin’ like hell.  So anyways though, leave a review.  It helps.  And today we have a review from Robearius called “Untouchable”.  Brock, you wanna take it away?

Brock:               “I had a Major League soccer player recommends Ben’s book Beyond Training to me.  Soon after I discovered his podcast and haven’t looked back.  Ben is an information machine and his podcasts are like going to class where you walk away learning something – be it small or large.”  I’m glad he differentiates between the classes where you walk out having learned nothing.  Yeah.

Ben:                   Versus having learned all about liquid explosion poo.

Brock:               Yeah, and how to make it crazy colors.  “You cannot go wrong with this podcast.  This is the most informative and exciting source of information on health and fitness that I have found.”

Ben:                   Well, that might be an over exaggeration.  I wouldn’t say we are the most exciting.  I would say there’s probably some kind of an ESPN football podcast out there somewhere that’s just riveting but we’ll take second place.

Brock:               Okay.  I’m okay with that.

Ben:                   Okay.

Brock:               I am proud to be a follower of the Ben Greenfield Fitness Podcast.  If you are not a follower, you are missing out!

Ben:                   Yeah!

Brock:               “Thanks for all your hard work, Ben.”

Ben:                   An information machine – I like that!

Brock:               Uhmm.

Ben:                   Maybe I should begin to speak my robotic line…

Brock:               There’s actually a crank on the back of Ben’s head, needs septic crank above it, the information flows.

Ben:                   That’s right.  It’s called the propeller hat.

Brock:               Yeah.

Ben:                   Keeps the ladies away.  So, anyways though, that wraps up today’s show.  We do have a fantastic show coming this weekend and I don’t know if you’re a listener, you need to go back and listen to the show we did last weekend on how to get ripped with yoga – which was actually a pretty interesting episode.  This week, I’m trying to remember what our weekend episode is.

Brock:               I guess the Apnea.

Ben:                   Oh!  The sleep!  Yeah, this is a good one.  This is really a good one.  Y’all wanna listen this week sleep apnea episode for sure if you care at all.

Brock:               (snoring sound)  Alright, that was my sleep apnea impression.

[1:00:02.6]

Ben:                   Alright folks, have a healthy week!

                           Visit bengreenfieldfitness.com for even more cutting edge fitness, nutrition, and performance advice.

[1:00:47.3]     END

 

 

 

 

 

 

 

 

 

 

How To Get Ripped With Yoga.

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Dean Pohlman’s first yoga class was entirely on accident. He says:

“I was looking for the tailor and stumbled into a Bikram Yoga studio. I had always been interested in yoga but had never taken a yoga class before that day. I asked the yoga instructor if this class would help my athletic performance. [At the time I was a lacrosse player for the University of Wisconsin.] She told me that it would help me tone my muscles and make me much more flexible. That was exactly what I was looking for. Two hours later, drenched in sweat from head to toe, feeling like I had just exited the pool, and utterly exhausted, I had just completed my first yoga class. It was, and probably will remain, the hardest workout that I have ever done. From that point on, I was sold.”

After two months of doing yoga consistently, Dean realized that the benefits of yoga extended far beyond flexibility…

“My level of limberness skyrocketed, and so did my endurance, body control, core strength, and balance, just to name a few of the benefits I was experiencing. More than that, it made me even stronger in the weight room.”

Dean first began instructing yoga as the conditioning coach of his lacrosse team in 2011. That success encouraged him to take his knowledge and passion to a larger audience, and in January of 2013, Dean founded Man Flow Yoga in order to bring the physical benefits of yoga to as many people as possible, and since then, Dean has been teaching at gyms, parks, workshops, international retreats, and online.

As you can see in the photos above and below, Dean has certainly figured out how to get ripped with yoga, and in today’s podcast you’ll discover:

-If it is possible to separate the movements involved in yoga from the spirituality and philosophy of yoga…

-What makes Dean’s form of yoga different from other forms of yoga…

-Why the the yoga industry has done a poor job in reaching the male audience or the extreme fitness crowd…

-What you’ll find in Dean’s book “Yoga Basics for Men” (use 25% discount – “BENGREENFIELD25” – on the eBook)….

-And much more!

Questions, comments or feedback about how to get ripped with yoga? Leave your thoughts below, and be sure to check out Dean’s book “Yoga Basics for Men” (you can use 25% discount – “BENGREENFIELD25” – on the eBook).

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316: The Best Way To Measure Body Fat, Tricks To Increase Pain Tolerance During Workouts, Colloidal Minerals & More!

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Click here for the full written transcript of this podcast episode.

May 6, 2015 Podcast: Exercising In The Heat vs. Sauna Training, Should You Use Colloidal Minerals, Healthiest Way To Clean Water Bottles, How To Increase Pain Tolerance During Workouts, and Using Skulpt To Measure Body Fat.

Have a podcast question for Ben? Click the tab on the right (or go to SpeakPipe), use the Contact button on the app, call 1-877-209-9439, Skype “pacificfit” or use the “Ask Ben” form at the bottom of this page.

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This podcast is brought to you by Onnit, where you can get punishing maces, steel bells, primal bells, medicine balls and much more. You save 10% at http://www.onnit.com/bengreenfield.

The BenGreenfieldFitness Quarterly box has officially launched! When you sign-up, you’ll get a Quarterly handpicked box jam-packed with Ben’s favorite fitness gear, supplements, nutrients and research-proven biohacks

May 22-26, 2015: Custom Father-Son Wilderness Program with Ben Greenfield. Imagine taking five days with your son(s), and connecting deeply with nature and your boy(s) through ancestral wilderness survival skills, all within a small “tribe” of other fathers & sons that are like minded with similar values. Since the dawn of time, fathers and sons have bonded deeply in and with the wilderness. Ancestral wilderness skills have an innate ability to deepen the Father-Son connection like nothing else. During this custom Father-Son Wilderness Program, we’ll make fire by friction, build and sleep in natural shelters, learn traditional hunting and gathering techniques, and track wild animals. Primitive wilderness survival isn’t a “Man vs. Wild” scenario, it is an opportunity to build a deep relationship with the Earth. As you and your son do so, you’ll find that your relationship with your son deepens in powerful ways. Click here for all details and to register.

June 3-6, 2015: Nourish Vermont: Traditional Foods and Health Gathering. Come learn the core principles of traditional diets, inspired by the teachings of the Weston A. Price Foundation, and explore how embracing this lifestyle can contribute to one’s health, wellness and longevity. Hear Ben and Jessa speak on ancestral food preparation methods, and enjoy nutrient-dense, locally and organically grown vegetables, pastured and grass–fed meat, raw dairy products, and fermented vegetables. Click here for all details and to register.

Grab this Official Ben Greenfield Fitness Gear package that comes with a tech shirt, a beanie and a water bottle.

And of course, this week’s top iTunes review – gets some BG Fitness swag straight from Ben – leave your review for a chance to win some!

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Listener Q&A:

As compiled, deciphered, edited and sometimes read by Brock Skywalker Armstrong, the Podcast Sidekick and Audio Ninja.

Exercising In The Heat vs. Sauna Training

Whole Doods: Ben talks a lot about Cold Thermogenesis and using saunas for fitness and health but what about just exercising in a hot location. He lives in Sierra Leone and when he works out, it is like he is always in a sauna and his heart rate is just jacked immediately and he sweats like a pig. Is he getting any added benefit by combining his hot environment with working out?

In my response, I recommend:

-This podcast on How To Use Heat Exposure

Should You Use Colloidal Minerals?

Wade: He recently heard about colloidal minerals from a friend of his (Dr Joel Wallick) and is wondering what you know about them and what your take is on them.

Healthiest Way To Clean Water Bottles

Meg: She is wondering what you use to clean your bike bottles and straws. She usually soaks hers in hot water and some bleach but is wondering if that is the best thing for her. What do you do?

In my response, I recommend:

BPA Free Cycling Bottles

How To Increase Pain Tolerance During Workouts

Lara: She wants to know how you deal with discomfort and pain and what it takes to get through training with the rules you set for yourself. She uses distraction and music and has read how effective that can be and she is wondering what your view is on this. She does have a lot of pain and distraction works well for her but is looking for some of your secrets.

Using Skulpt To Measure Body Fat

Sol: He’s been hearing a lot about this new $200 body fat composition gadget called Skulpt and is wondering if it is really as good as their marketing material states? It uses electrical impedance which is in those cheaper devices but apparently they do it better. What do you think?

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Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

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