How To Reverse Aging With Bone Broth, Race An Ironman With Bone Broth And The Best Bone Broth Recipes.

what is bone broth

“Good broth will resurrect the dead,” says a South American proverb.

I don’t know about that, but I still drink bone broth every week for healthy skin, hair, nails, a strong gut lining, good joints, and even a bit of a liver detox.

Whether you’re injured, need to heal your gut fast, build muscle, need more natural sources of minerals and electrolytes in your diet, or simply want to drink, sip and cook with some the most nourishing liquid food on the face of the planet, bone broth really is the ultimate solution, and in today’s podcast, I interview bone broth expert and chef Lance Roth.

Creator of TheBrothery, bone broth and Executive Chef Lance Roll puts his 20-year diverse culinary career and education as a health and nutrition professional into each special batch of bone broth to create the healthiest broth on the face of the planet.

Lance actually freezes his broth and ships it around the continental US too, making for the ultimate, easy done-for-you bone broth experience, especially if you don’t have the time or resources to make your own bone broth.

In this podcast, you’ll discover:

-How bone broth can enhance liver detox pathways…

-How to make the best kind of broth, including a few of Lance’s secret ingredients…

-The important difference between broth and stock…

-Is it safe for you to ship bone broth around the country without it going bad…

-What are the tastiest things you can do with bone broth once you get it…

-How to use bone broth during an Ironman triathlon…

Each batch of flavorful, nourishing, bone-growing, muscle-building and body and gut-healing organic bone broth from The Brothery is made in small batches using locally-grown, organic produce and free-range, humanely-raised meats and poultry – so you get no harmful hormones or toxins in your nourishing broth. Click here to grab some now (you get a 5% discount on your order with code ben5!)

Leave your questions, comments and feedback about bone broth below, and feel free to share any good bone broth recipes you may have!

#293: 5 Ways To Have More Energy At Work, Can Cigarettes Enhance Performance?, The Best Ways To Increase Grip Strength & More!

Tour de France riders smoking

Sep 10, 2014 Podcast: 5 Ways To Have More Energy At Work, Can Cigarettes Enhance Performance, Can Dehydration Cause Arthritis, Eyes Watering During Exercise, and The Best Ways To Increase Grip Strength.

Have a podcast question for Ben? Click the tab on the right, use the Contact button on the app, call 1-877-209-9439, Skype “pacificfit” or use the “Ask Ben” form… but be prepared to wait – we prioritize audio questions over text questions.

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News Flashes:

You can get these News Flashes hot off the presses 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:

Visit BenGreenfieldFitness.com/aded – to get Yuri Elkaim’s new All Day Energy Diet cookbook for free (with recipes like hemp balls, natural gatorade and green cappuccino)!

Visit GotHunts.com if you listened to the recent podcast on bowhunting or read the recent article on hunting fitness and you want the VIP Ben Greenfield treatment from the folks at GotHunts!

September 21-23: Ben will be speaking at The 431 Project - where astronauts, technologists, screenwriters, CEO’s, educators and more, will assemble in the picturesque Green Mountains of Vermont to take up a crucial call to action to end inactivity and obesity in the U.S.. Imagine Ted Talks meets Davos meets the National Geographic Channel. Vibrant fall foliage, fresh farm to table cuisine and world-class sommelier-curated wine lists are a bonus of this exclusive summit. If you want to connect, share, learn, have the time of your life AND change the world… get invited by requesting an invitation in the efforts to lead 300 million Americans towards positive choices, healthy living, and simple, sustained changes that will change their lives.

September 25-27: Ben will be presenting at The Vermont Traditional Foods and Health Symposium at Shelburne Farms. Inspired by the teachings of the Weston A. Price Foundation, this event explores the core principals of how traditional diets can contribute to health, wellness, and longevity.

September 26-28: Ben will be speaking at 2014 Bulletproof Biohacking Conference in Pasadena – Dave Asprey has decided to extend the pre-sale ticket price of $400 until this Friday, August 1st. Dave is stacking this year’s event with an all-star speaker lineup of bestselling authors… entrepreneurs… Olympic athletes… nutritionists… world-class biohackers… and more… Plus, an interactive expo of the latest biohacking ‘tech’ – including cutting-edge gear designed to get you into hyper-productive “flow” state, courtesy of the Flow Genome Project. And YES, that means Dave is making sure all the best ‘toys’ are on display in one place – and you get to play with them… click here to get in now.

October 8-13: Ben will be speaking at the Ironman Sports Medicine conference in October during Ironman Hawaii. He will be presenting on nutrition myths and alternative methods of fueling Ironman (and Brock will be there too).

Go ask your burning Obstacle Racing questions at ObstacleDominator.com for the brand new Obstacle Dominator podcast.

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_909

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Listener Q&A:

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

Testimonial from Jack:
Started off the year using Tri-Ripped (second year on this plan) to prepare for early season races. Switched to the Beyond Training Ancestral plan 12 weeks out from my yearly half. Used the tools and protocols in the book alongside the plan and adapted the race nutrition protocol to fit my sensitive stomach (GI meltdown the last time). In a downpour most of the race, last Sunday I had a PR in each leg and an overall PR by 28 min for my first sub 5:30 half. Felt great all day (probably could have pushed even harder) and now enjoying a smooth recovery. Love the Beyond Training concepts – can race fast while not cheating family and work or destroy the body.

5 Ways To Have More Energy At Work

Darren asks: He has been working 8 hour work days for years now and is about to start a job where 12 hour work days are common. Do you have any tips on how to improve stamina and endurance at work or energy management during the work day?

In my response I recommend:
1) Block WiFi (watch my electrical pollution video), which includes:
-Biohacking Healthy Home book
-GreenWave EMF Filter
-Negative Ion Generator
-Laptop Grounding Cable
-Airtube Headset
-Superhuman Encoder
-Harmonizer (use code BEN15 for discount)
-Blue Light Blocking Glasses2) Standing Workstation (read this article on Biohacking the Hazards of Sitting)3) Compression socks or tights and inversion poses4) Smart drugs such as TianChi, Bulletproof Coffee, or Peak Nootropics

5) Lots and lots of good water, including the brands we talk about in this podcast.

Can Cigarettes Enhance Performance?

Matt asks: He is an ex-smoker (quit years and years ago) but recently he has been having the occasional cigarette (1 or 2 here every couple weeks/month). Is it possible that low dosing with cigarettes could have an hormetic effect on training? He is not planning to use cigarettes as a training protocol for his upcoming Ironman but he has noticed a decrease in his resting heart rate and an increase in his sprinting ability (especially in the pool).

Can Dehydration Cause Arthritis?

Richard asks: He is in his early 40s, follows a low carb/paleo diet and has osteoarthritis in both hips (is heading in for total hip replacement surgery in 2015). He is wondering what you think of Dr Jack Kruse’s idea that arthritis is caused by dehydration? In Robb Wolfe’s last podcast he and Paul Jaminet suggested that restricting carbs could lead to dehydration; impacting mucus production, cartilage, synovial fluid, etc… what do you think?

Eyes Watering During Exercise

Ellie asks: Sometimes while she runs, one of her eyes will water and tear continuously. One steady tear, just in one eye. What could be causing that?

In my response I recommend:
-Artificial tears

The Best Ways To Increase Grip Strength

Wilmer asks: He has been lifting progressively heavier and heavier weights over the last few months but he can’t seem to hold a grip on the weights. What devices and exercises do you recommend to improve grip and wrist strength?

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– And don’t forget to go to BenGreenfieldFitness.com/love!

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!

Podcast music from 80s Fitness (Reso Remix) by KOAN Sound. Buy this track now!

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HRV: The Single, Next Big Trend In Biohacking And Self-Quantification And How To Use It.

healthpatch

I’m really not a big self-quantification nerd.

I don’t like to be plugged into stuff all day long. It just makes me feel like a giant robot (and being constantly plugged into things like bluetooth devices just gives me the tin-foil hat wearing heebie-jeebies).

But I do religiously take one simple measurement every single morning: heart rate variability.

And the method that I use to measure heart rate variability is, in my opinion, the singe, next big trend in biohacking and self-quantification. It’s called SweetBeatLife, and all you need to use it is the SweetBeatLife phone app.

In today’s audio interview, I speak with Ronda Collier, who has more than 25 years of experience in high technology product development with a proven track record of delivering leading edge consumer electronic products. The previous two heart rate variability podcasts with Ronda (that I’d recommend you listen to before you listen to today’s podcast if you don’t know much about heart rate variability) are below:

-Everything You Need To Know About Heart Rate Variability Testing

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

By analyzing HRV and Stress along with additional data, SweetBeatLife provides a deep dive into health and provides insight into what activities you engage in that effect the health metrics you care about. This is important because the next big trend in bio-hacking is understanding the relationships between different metrics like your weight, your blood pressure, your blood glucose, the number of steps you take and your actual internal health and nervous system. SweetBeatLife integrates and correlates data from popular fitness platforms like MapMyFitness, Fitbit and Withings and integrates seamlessly with the extensive biometrics from the new HealthPatch sensor (which we talk about in the podcast).

The SweetBeatLife features that we discuss in the podcast include:

Options for Sessions

Monitor/Relax: The Monitor screen allows users to choose which feature they would like to use (Stress Monitoring, HRV for Training, Heart Rate Recovery). After starting a session, the user’s metrics will fill this screen: heart rate, HRV, stress level, current mood.


EKG

EKG (RRs): The EKG-like heart beat trace is the first window on the Monitor screen. By flipping this window around, the user can see several other real-time features.


Geek Screen

NEW Stats: The stats screen, more widely referred to as the “geek” screen, shows all the metrics used in the algorithm calculations and then some! If using the HealthPatch, the user will get to monitor their respiration, energy, skin temperature, steps and activity.


RR IntervalsOther Metrics

NEW Graph: The graph screen shows a real-time building graph of your heart rate from RR Intervals. Turning the phone 90 degrees counter-clockwise will bring up the graph in landscape. Unselecting RR in the top right corner will allow the user to see all of the other metrics in real-time.


HealthPatch

NEW HealthPatch: The HealthPatch by VitalConnect, uses SweetBeatLife’s software to record the following data in real-time: heart rate, respiration, calories out, skin temperature, steps and activity. This is the future of noninvasive monitoring.


Correlation

NEW Correlation: The correlation screen uses a patent pending algorithm to correlate all of the Fitbit data the user has shared with SweetBeatLife. This data will come from the app itself, the HealthPatch and any other apps the user has authorized (Fitbit, Withings, and/or MapMyFitness). Settings allow the user to view demos or analyze the correlations between their own data. The user chooses which metric they want to correlate to the others (HRV, stress, or weight). They can choose to see all of their data or put in specific date ranges. By doing this, the user can see their current, max, and min metric compared to their other data. Touching the bubbles flips them for more data.


HRV for Training: In competitive sports, improved performance is achieved by alternating periods of intensive training with periods of relative rest. SweetBeatLife uses patent pending algorithms to create a personalized reference line for the user based on 3-minute daily HRV readings. Using the reference line, the app recommends the user “train as usual”, have a “low exertion day”, or take a “rest day”.


Food Sensitivity

Food Sensitivity Test: To use the food sensitivity test, a user must first take a morning reading of the pulse to establish a baseline for the day. Before eating a meal, the user records the foods comprising the next meal and performs a pulse test. After the user is finished eating, the app will prompt users to record their heart rates every 30 minutes until 90 minutes have passed. Once testing is complete, the meal will either pass or fail for food sensitivity. The Food Sensitivity test methodology developed by immunologist Dr. Arthur F. Coca can be found on the web.


HistoryHistory Sessions

History: Accessing saved sessions is easier than ever. The history is split into three sections: charts, sessions, and food. Now users can separate their food sensitivity tests from the rest of their sessions. By selecting a saved session, the user can view their metrics in a graph, upload to MySweetbeat, Facebook or Twitter, and new capabilities now allow users to send their RR intervals in a CSV file to any email address. .


Grab the SweetBeatLife phone app by clicking here, visit the SweetBeatLife website here, and leave any questions, comments or feedback below! Either Ronda or I will answer and point you in the right direction.

#292: How Many Carbs Make You Fat, How To Know If Fitness and Nutrition Research Is Good, How To Know If You Have Toxins and Much More!

Carbs

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

Sep 3, 2014 Podcast: How To Know If Fitness and Nutrition Research Is Good, Natural Remedies for Tinnitus, What To Eat Before An Afternoon or Evening Race, Abnormal Heart Rhythms During Exercise, and How To Know If You Have Toxins.

Have a podcast question for Ben? Click the tab on the right, use the Contact button on the app, call 1-877-209-9439, Skype “pacificfit” or use the “Ask Ben” form… but be prepared to wait – we prioritize audio questions over text questions.

—————————————————–

News Flashes:

You can get these News Flashes hot off the presses if you follow Ben on Twitter.com/BenGreenfield, Facebook.com/BGFitness and Google+.

—————————————————–

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

Visit BenGreenfieldFitness.com/aded – to get Yuri Elkaim’s new All Day Energy Diet cookbook for free (with recipes like hemp balls, natural gatorade and green cappuccino)!

September 21-23: Ben will be speaking at The 431 Project - where astronauts, technologists, screenwriters, CEO’s, educators and more, will assemble in the picturesque Green Mountains of Vermont to take up a crucial call to action to end inactivity and obesity in the U.S.. Imagine Ted Talks meets Davos meets the National Geographic Channel. Vibrant fall foliage, fresh farm to table cuisine and world-class sommelier-curated wine lists are a bonus of this exclusive summit. If you want to connect, share, learn, have the time of your life AND change the world… get invited by requesting an invitation in the efforts to lead 300 million Americans towards positive choices, healthy living, and simple, sustained changes that will change their lives.

September 25-27: Ben will be presenting at The Vermont Traditional Foods and Health Symposium at Shelburne Farms. Inspired by the teachings of the Weston A. Price Foundation, this event explores the core principals of how traditional diets can contribute to health, wellness, and longevity.

September 26-28: Ben will be speaking at 2014 Bulletproof Biohacking Conference in Pasadena – Dave Asprey has decided to extend the pre-sale ticket price of $400 until this Friday, August 1st. Dave is stacking this year’s event with an all-star speaker lineup of bestselling authors… entrepreneurs… Olympic athletes… nutritionists… world-class biohackersand more… Plus, an interactive expo of the latest biohacking ‘tech’ – including cutting-edge gear designed to get you into hyper-productive “flow” state, courtesy of the Flow Genome Project. And YES, that means Dave is making sure all the best ‘toys’ are on display in one place – and you get to play with them… click here to get in now.

October 8-13: Ben will be speaking at the Ironman Sports Medicine conference in October during Ironman Hawaii. He will be presenting on nutrition myths and alternative methods of fueling Ironman (and Brock will *hopefully* be there too).

Go ask your burning Obstacle Racing questions at ObstacleDominator.com for the brand new Obstacle Dominator podcast.

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_906

Get a squatty potty here.

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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 Know If Fitness and Nutrition Research Is Good

Sceptic asks: He recently heard that one scientific journal retracted 60 papers after details of a “peer review ring” came to light and the journal Nature recently retracted two papers involving stem cells. So he is wondering, what are the most important things to look for when you’re reading a study or looking at research to figure out whether it’s actually good research or whether you can trust the conclusions?

In my response I recommend:
-Alan Aragon’s Research Review

Natural Remedies for Tinnitus

Theresa asks: She wants to know what you know about tinnitus. What makes your ears ring incessantly during the day and into the evening? She is approaching 50 years old and the ringing is getting worse. Do you have any suggestions on how to quiet the inner noise that is happening in her ears?

What To Eat Before An Afternoon or Evening Race

Jeff asks: He is running the Las Vegas half marathon which is run at night. Most races are in the morning and he has that fuelling dialed in but doesn’t know how much or what to eat before an afternoon or night race. He is looking for “wise council” from both of us.

In my response I recommend:
-LivingFuel meal replacement shakes

Abnormal Heart Rhythms During Exercise

Fred asks: He is 66 and has always prided himself on having a low heart rate but now he has found out that he has an Atrial Fibrillation. He is wondering if he can still train/exercise with a heart that has A-Fib? Now he doesn’t know when he gets out of breath if it is the fibrillation or his age or just if he is out of shape.

In my response I recommend:
-SweetBeatLife

How To Know If You Have Toxins

Lawrence asks: He does a twice daily 9 mile bicycle commute in pretty heavy traffic. The rides are often the highlight of his day and he also feels that they counteract an otherwise sedentary lifestyle. He is not afraid to ride in traffic but he is afraid of the environmental toxins that he may be exposed to during the ride. What lab tests should he get to find out if he has been exposed. He looks forward to hearing your response during one of his commutes – don’t worry be uses bone conducting earphones not earbuds.

In my response I recommend:
-How to detox your home article
-Lifeshotz
-DirectLabs

-Most of the kits by Doctor’s Data deal with toxic metals, elements, etc. If you go to the main site you do a search for each individual specialty lab’s tests.

US Biotek:

-Environmental Pollutants-USBiotek KIT $209: Urine analysis for assessment of exposure to common environmental and occupational chemicals.

-Urinary Metabolic Profile+Environmental Pollutants-USBiotek KIT $349: Assessment of organic acids, aromatic solvent metabolites, phthalate metabolites, and parabens in urine.

However, to order either one of the US Biotek kits, you must call in the order because USBiotek does not want their kits on the DirectLabs website.

RealTime Labs:

-Mycotoxin Panel, Total-RTL Kit $699: Used to detect mycotoxins which are toxins produced by fungi.

-Aflatoxin Group, urine-RTL KIT $250 :Measures Aflatoxin levels.

-Ochratoxin Group (A)-RTL Kit $250: Potentially carcinogenic (cancer producing) to humans. Found in food samples and in food storage areas.

BioHealth:

-Clostridium difficile: Colitis Toxins A & B-BioHealth KIT $109: Assesses whether or not diarrhea is caused by Clostridium Difficile

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– And don’t forget to go to BenGreenfieldFitness.com/love!

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!

Podcast music from 80s Fitness (Reso Remix) by KOAN Sound. Buy this track now!

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Ask Your Question

  • This field is for validation purposes and should be left unchanged.

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Episode #292 – Full Transcript

Podcast #292 from http://www.bengreenfieldfitness.com/2014/09/292-how-many-carbs-make-you-fat-how-to-know-if-fitness-and-nutrition-research-is-good-how-to-know-if-you-have-toxins/

[0:00:00]  

Introduction:           In this episode of the Ben Greenfield fitness podcast:  How To Know If Fitness and Nutrition Research Is Any Good, Natural Remedies for Tinnitus, What To Eat Before An Afternoon or Evening Race, Abnormal Heart Rhythms During Exercise, How To Know If You Have Toxins and much more.

Welcome to the bengreenfieldfitness.com podcast.  We provide you with free exercise, nutrition, weight loss, triathlon, and wellness advice from the top fitness experts in the nation.  So whether you’re an Ironman triathlete, or you’re just trying to shed a few pounds, get ready for non-run-of-the-mill, cutting edge content from bengreenfieldfitness.com.

Brock:               Testing, testing.  Are you there?

Ben:                   Hi!  I am here.  You can hear me.

Brock:               Ahh, thank goodness!

Ben:                   This is bad radio.  We shouldn’t be testing this thing in public.

Brock:               No.  Probably not, but…

Ben:                   It’s kinda funny though, if anybody tuned in to last week’s podcast, and by the way, our iTunes ranks have plummeted because we didn’t record a podcast last week.

Brock:               Gahh!!

Ben:                   It sucks but, oh well, anyways, I have this fancy, fancy satellite internet ‘cause I moved out into the middle of nowhere in the forest, and so…

Brock:               You get yourself in the middle of nowhere?

Ben:                   Yeah.  And t’was like this $600 set up fee, and they’re like a $180 a month for my upload and download gigs and all this jazz, and then, Brock and I set and record a podcast last week, and it was the worst audio ever.  So, I am returning that for its full 30 day money back guarantee, and we are actually recording this using my tiny little $40 AT & T wifi hotspot. So, there you go.  Although it’s actually tarnished the reputation of this new little biohacked home I’m in because we’ve got like low volatile organic compound wood everywhere.  The rooms are all hacked for blue lighting and rooms of awareness like the gym and the office.  No blue light, red light only, like the bedrooms and places where you sleep.  You’ve got all organic, no-spring mattresses, so there’s no electromagnetic pollution, or mold, or toxin, or anything while you’re sleeping.  I’ve got my stand-up desk that you know, this crank up stand-up desk that I’m using now, and that by the way…

Brock:               Is that the rebel desk?

Ben:                   I do, and later on the podcast, I’ve a discount code for folks on it too.  Everything is hard-wired like the whole house is hard-wired, there was, up until this AT&T wifi hotspot.  No wifi anywhere, no Bluetooth, none of the appliances have Bluetooth.  All the printers have the ability to disable wifi, so the printers don’t produce wifi.  There are kill switches next to your pillow in every bedroom, so once you lay your head down to sleep, you just push the kill switch, and it turns off, all electricity in the bedroom.  The security system, actually on the doors, I got a special security system that only emits the signal where it checks in with the, whatever the system is – that receives the signal from the security system.  It only checks in like once every 3 hours, so that’s not emitting a signal.

Brock:               I thought you just get a bunch of bears to patrol the area for your security system.

Ben:                   Yes, yes.  Little tigers in bleachers and then there’s also a tricorder.  We’ve got one of those Star Trek tricorders where you just walk in to the kitchen and it scans you, and tells you how you’re doing today. (laughs)

Brock:               It doesn’t say it in fix fox ways?

Ben:                   Yeah!  It fixes any heart disease, cancer, planerfaciatis, you name it.  It just a little scan and, boom!

Brock:               Captain, I’m detecting planerfaciatis in your flat foot.  This is not logical.

News Flashes:

Brock:               Because we missed last week, does that mean that the news flashes are going to be extra bulchitos for this?

Ben:                   Yes.  We’re just gonna knock you out if you’re listening in with news flashes galore.  It’s like a – who’s the news flash guy from Sesame Street?  Guy Smiley?

Brock:               Guy Smiley, yeah.

Ben:                   It is Guy Smiley.  Guy Smiley!  What’s he say?

Brock:               I don’t know what he says, but he’s got that Awesome voice!

Ben:                   An Awesome Guy Smiley voice!  We should play that for people.  Why don’t you play little Guy Smiley, Brock?

Brock:                        Fay!  Sure!  Won’t you America’s most beloved game show  host  Guy Smiley?

Ben:                          That’s right!  I am America’s most beloved game show host Guy Smiley, and I’m here to take your picture!

Brock:               Ohh!

Ben:                   No.  I just have a few things that I wanted to talk about, and of course, I know that all of our listeners have a lower that average IQ, and so, we’ll just start off right after that, telling you if you’re listening in, how to get smarter.  And here’s one that I like.

[0:05:01.5]

I’ve actually started in my weekly routine for the winter because it gets cold here in Spokane in the winter.  Now, every Thursday, I’m doing hot yoga.  Bikram yoga, which I love.  And there is a new study that shows that, compared to just stretching or toning exercises, yoga because of the emphasis on breath control and posture actually makes you smarter, and increases cognitive performance compared to just regular stretching.

Brock:               Really?

Ben:                   So yeah.  It’s really interesting.  It was a study that they did in which they compared stretching and toning vs. yoga and found a significant improvement in mental function, post yoga.  In this case, doing yoga three times a week and using cognitive tests to test performance.  And in this study they used Hatha Yoga which is very similar to the type of yoga you do in most yoga classes, and…

Brock:               Like, the Hatha’s next in gentle, and slow, and relax.

Ben:                   Exactly.  Unlike Bikram Yoga which I think I’ve heard Joe Rogan described as group sex with your clothes on.

Brock:               Exactly!

Ben:                   Which is not what I do.  But anyways though, there you go.  If you wanna get smarter, try a little bit of yoga maybe, instead of stretching.  And you can easily just memorize a 5 or 10 minute yoga routine and do that when you would normally be stretching.  So…

Brock:               Yeah, I do this sun salutation, just that.  Over and over like probably 8 or 10 times each morning.  Gets me going and gets the breath going too.  I wonder if that’s why I’m so darn clever these days.

Ben:                   Yeah! Slow down hikes.  It gets the poop going too, not to be vulgar but, because we don’t believe on that on this podcast.

Brock:               Yeah, we never talk about the bathroom stuff.

Ben:                   It does, doing a few sun salutations, my gosh.  You wanna get a bowel go in the morning, go for it.  And by the way, another thing, and when my cell brings this up ‘cause I already talked about it earlier that can make you smarter is, standing.  Like I’m standing right now while we’re podcasting.

Brock:               Me too!

Ben:                   If I weren’t standing, we’d probably be talking about, I don’t know, like clubbing a squirrel and resting it over a fire or some other…

Brock:               I’d just be batting in the microphone.

Ben:                   Yeah.  Ho! Ho!  But because we’re standing, that’s not the case.  We’re smarter.  And, actually standing during the day, multiple sites have shown increase in brain drive, neuro traffic factor, and increase in cognitive performance, and blood flow to the brain.  Not to mention an increase in metabolic activity, fat burning enzymes, more of other cool things.  So, the reason that I’m saying this is because the good folks over at rebel desk, which is the same crank-up desk that I have at my work station, they’re offering all of our listeners a discount.  And the reason that I chose this desk instead of the one like the once it go up when you push a button, is again ‘cause of the EMF issue.  I’m putting in a treadmill which I’ll talk about probably next week in my office, and it’s a manual treadmill.  You can go really fast but it’s a manual.  So there’s just like no electrical pollution generated.  Same thing with this rebel desk.

Brock:               Manual, so it doesn’t move on its own.  It only moves because you’re walking?

Ben:                   Hmm, the treadmill?

Brock:               Yeah.

Ben:                   Yeah, exactly.  So, it’s powered by your own body weight.

Brock:               Wow!  I’ve never seen one of those.

Ben:                   Yeah, they’re really cool and actually it’s impossible to run with bad form on them.  So, I’ll talk about that later on, the next week.  But there are these crank-up desks, it’s just a crank-up that goes up, down – my kids love it.  They make my desk go up and down all the time, and I like it because I can get bigger guns while I’m working by cranking my desk up and down.  Anyways though, I know everybody is waiting for the discount code.  So, rebeldesk.com is their website, rebeldesk.com.  And here is what they’re giving us.  You can get 40 bucks off a desk which say – that’s a couple of steak dinners.  So, there you go.  Forty bucks off a desk when you use code “Ben”.  So, rebeldesk.com with “Ben” spelled with “E”, and then also, they have this chair.  And I also have their chair.  I don’t use it that much but it is nice.  You know, occasionally I want to write an article for example, I like to sit down.  And I’m working on a book proposal right now for my next book which is gonna be about raising healthy kids and I sit down when I’m working on that proposal and it’s got this chair that will go up and down.  So if my desk is already up, I can push a little thing in the chair and it goes (sounds) up and then (sounds) down, and it’s pretty cool.

Brock:               (singing) The child on the desk goes up and down, up and down…

Ben:                   I have no clue then why they give us a different code for the chair.  You can go to their website, rebeldesk.com and get the chair for $20 off with code “Greenfield”.  So, code “Ben” to get 40 bucks off the desk, code “Greenfield” to get $20 off the chair that comes with the desk.  So, there you go.

Brock:               Sweet.

Ben:                   And by the way, speaking of standing and fat loss, here is another interesting way to burn fat.  A hot bath.  A hot bath.  That’s right.  There is this really interesting article over on the biohacksblog.com website, and it discuss a study in which they looked at what’s called passive heat loading, which is the geek term for taking a bath.  And when they use…

[0:10:16.8]

Brock:               Of course, getting hot without doing anything.

Ben:                   When they use passive heat loading or sitting in your bath tub, and combine that with a cup of coffee, they found a significant improvement in leptin, and in thermogenesis or calorie burn, which is really cool because we’ve talked of course, about cold showers before and we actually had, we had Dr. Ronda Patrick on the show and that was a fantastic episode, where she talked about using saunas and spas to improve your metabolic rate and increase production of heat shock protein and all these other cool things.  But it turns out that just like doing a post cup of coffee bath, or you could probably have a cup of coffee while you are in the bath if you wanted to have a thermogenic effect.

Brock:               Yeah, that sounds delightful.

Ben:                   Yeah, doesn’t it?  I always like a hot bath with a hot cup of coffee.  Anyways though, yeah, if you don’t have access to a sauna or a spa, and you want to use that replicate this fat loss at home, you can try this out.  The other cool thing that you can do, a bath kinda relaxes you before bed.  You’d know you’ve imagine that in case you’d wanna do hot tea instead of coffee.  You can get out of the bath and you can just take a kind of a lukewarm or cold shower to cool down the body, cool down the core, and you’ll sleep pretty well too.  So, really interesting that a hot bath combine with a cup of coffee can actually help you to burn fat.  Isn’t that interesting?

Brock:               That is!  I’ve got two questions about that.  Is there something about the coffee in particular that helps with it, like if you did have say like a peppermint tea or something with that keep some of the goodness?

Ben:                   Yeah, yeah.  The caffeine does indeed enhance mobilization of fat stores if you are not in a feed state.  So technically you’d want to do your hot bath not like right after dinner or but maybe id it’s been like 2, 3 hours or more since your last meal, and then you stack the coffee with the bath.  And remember, when we’ve talked about this on a previous episode, if you’re concerned about coffee keeping you up at night, you can combine it with something called L-thianine, and actually green tea is a perfect example of a combination of caffeine and L-thianine even though they don’t use it in the study, to me that would make a little bit better sense if you’re doing this close to the bedtime – to use green tea and stuff.

Brock:               Gotcha!  Okay, so, question number two – so cold thermogenesis we know activates the brown adipose tissue and that’s what sort of stimulates the fat loss, is this actually working on your metabolism like is it a whole different system?

Ben:                   Yup, exactly.  So, it’s basic thermogenesis.  Your body is burning calories by trying to cool itself down because you’re raising the metabolic rate.  So, there may be other things going on like it’s possible that heat shock protein or something like that somehow increases fat loss.  I have to go sit in the bath and think about it because maybe it makes you smarter too.  So, couple other quick news flashes, and by the way, if you go to twitter.com/bengreenfield, I, I’m – everyday, sometimes twice a day I’m tweeting the best and the coolest study that I find.  So, reason to go follow me over there.  But anyways, a couple other things – the first is that you can eat a lot more carbs than you may have thought without getting fat and even though this study was published several years ago, I came across it recently and I just wanted to mention it because what they did was called massive carbohydrate over-feeding.  This is in the American Journal of Clinical Nutrition.  And they gave a group of guys a ton of carbohydrates.  They actually, let me see how much they actually gave them.  It looks like it was around 3,500 to 4,000 initially and then they increase that up to almost 5,000 calories of carbohydrates per day.  And what they found was that in the average human, you can take in approximately 500 grams of carbohydrate before what’s called net lipid synthesis occurs.  Before carbohydrate begin to get turned into fat in the liver.  So it’s very, very interesting and I’m not mentioning this study because I want to endorse a high carb diet because I think that they are implications there for blood sugar, inflammation, insulin sensitivity, things that go above and beyond, just that initial conversion of carbohydrates and the fat.  The reason I’m mentioning it, is because I know one of athletes listening in and there’s this concepts of carbohydrate loading, and recently I’ve seen a lot of talk about carbohydrate loading potentially making you fat or having all those carbohydrate that you take in during like a race week before an ironman or marathon or Spartan race, or something like that making you fat.  It turns out that you could probably get away with about 500 grams for the average size guy, probably less for girls, but about 500 grams of carbohydrates per day.

[0:15:09.5]

That’s 2,000 calories worth of carbs before net lipid synthesis occurs.  Now again, I’m not endorsing this from a health standpoint but it’s interesting, I at least wanted to mention that from a performance standpoint, this whole carbs get turn into fat, it’s not quite as simple as that and there has to be some pretty massive carbohydrate over-feeding before you begin to see carbohydrate gets converted into fat.  The other thing I should mention as a caveat here, is that prior to doing the study on these guys, they did exhaust their carbohydrate stores.  So they put them on a low carb diet for a couple of days so their glycogen stores were empty.  If you’re going around in a constantly fed state, then it’s likely that it may take a little bit fewer carbohydrates than that for the carbs to get converted into fat.  But ultimately, what this comes down to is that the occasional corn, sourdough bread, wine, watermelon, beer, barbeque, you know, here we are just come off of Labor Day, probably is gonna do a little bit less damage from an acute fat gain standpoint, – then you’ve been lead to believe and so I will set back and wait for all of the low carb Jimmy Moore, Peter Atia, bulletproof diet, etcetera, etcetera, that come after me and…

Brock:               I feel as if you just open the large can of whoopass yourself.

Ben:                   I did open up a large can of… No, but what I’m saying is, like if you do wanna try carbohydrate loading to see if it increases your performance somehow, go for it and you’re not gonna get fat.

Brock:               And what you said, we’re talking about like the real carb loading protocol which involves carb depleting or glycogen depleting first and then loading up with carbs not wondering around popping everything in your mouth constantly.

Ben:                   Yeah, I personally not even really do much carb loading anymore though because I spent two years getting myself through ketosis into a state of extreme fat burning efficiency.  And if you’ve already done that, if you’ve followed a high fat, low carb diet for a while, you’ve kinda achieved that side of efficiency, you’re not one of those people that really even have to worry about carb loading.

Brock:               Even carb loading on people who do the protocol correctly, they say it only really increases about 2 or 3%, so if you’re winning the race that might be worthwhile but if you’re below the parkards, probably not worth it.

Ben:                   Yup.  Different strokes for different folks.  And just to not vilify myself, or to, I don’t know, I’ll make this up, to reverse vilify myself, here’s one last interesting study in which they compared the intake of chia seeds vs. the intake of Gatorade to see if chia seed loading could enhance sports performance compared to the intake of Gatorade.  And in this study, they use two different pre-workout calorie loading techniques and in one, they used a 100 calories of Gatorade and in the other, they water down the Gatorade so to speak with about 50% chia seeds, omega 3 fatty acids from chia seeds.  And they found out there was horrible thing to do to chia seeds.  Those little chia seeds drowning in Gatorade.  They found that for a 10K, which is what they measured here, that the average 10k time with the chia seed was about 37 minutes, which is pretty interesting in what they’re testing this in, and with Gatorade, it was about 37 minutes.  So, there you go, you can actually use things like chia seeds or you can water down your carbs,  so to speak with fats and still perform just as well.  So, and that incidentally I just wrote – if you haven’t been to bengreenfieldfitness.com recently, I just wrote the entire story of my three part article series on my experience at SealFit and kind of like the Navy Seal hell week equivalent for civilians.  And one of the things that I was using quite liberally there was a chia seed mixture and water bottle that I would just grab as I ran past ‘cause we have very, very few feeding opportunities, but I just suck down a bunch of chia seed that I have mixed with honey and that actually worked pretty well to maintain energy levels, and – so yeah, chia seeds and honey, with little lemon in there, some stevia, uh-hmm.  There you go.

Special Announcements:

Ben:                   So, speaking of chia seeds, my friend Yuri, who’s like this ex-professional soccer player, he’s kinda like a vegan-juicing detox guy.  So, not exactly on the same diet platform as me.  Adhering to his specific diet is kinda silly, but he has just written a book called “All Day Energy Diet” and he’s got this cookbook that he’s actually giving for free, since his real book doesn’t come up for a little while.

[0:20:02.9]

And the cookbook has recipes for things like hemp balls, natural Gatorade, and even something called green cappuccino.

Brock:               That’s not selling it for me.  I’m afraid.

Ben:                   You don’t wanna get hemp ball every now and again?

Brock:               Green cappuccino, I’m intrigue.

Ben:                   Well, it’s just like, you know, it’s cool ‘cause it’s not your everyday’s cookbook.  Like I’ve, okay, I contributed some recipes to it.  I did a twist to my morning green fat smoothie.  My wife’s recipe for bone marrow which is the freaking bomb is in there, and I was surprised that he actually put it in there because of he’s like, kinda like vegan bent.

Brock:               Yeah, that’s not Vegan!

Ben:                   But it is a good cookbook and just as a caveat here because I’ve sent out a couple of emails encouraging people to go pick up Yuri’s book.  He is an internet marketer trying to make the New York Times bestselling list which means there are hoops you have to jump through.  He’s gonna try upsell you, you’ll see videos, ad this on for 7 bucks whatever, that’s just the way things go folks.  We try to get stuff for free on the internet these days, but you can indeed get the cookbook for free on his website and you’d go to bengreenfieldfitness.com/aded for that. It’s bengreenfieldfitness.com/aded as in All Day Energy Diet.  When you go to that url, it tells Yuri that I sent you to get the book and what happens is, if you end up buying Yuri’s real book after the cookbook comes out, I get paid a little bit for that. So there’s your opening the Kimono of how internet marketing works.  Anyways though, so bengreenfieldfitness.com/aded and all the talk about internet marketing and everything aside, it actually is a really good cookbook and his book is actually a really good book.  I thought it was just be the usual whatever, you know, make cucumber juice in the morning type of thing, but it is a good book.  So, cool.

Brock:               Yeah, so just keep your wits about you while you’re doing the ordering and you’ll end up this free book and the good book and avoid all the other pitfalls.

Ben:                   That’s right.  No money out of your wallet or in mine.  So, the (laughs) wait a second.

Brock:               Wait a minute.

Ben:                   So, few other things just – if you happen to be in any of these places I’ll be speaking –Vermont, I will be taking my family out to Vermont from the 18th through the 28th of September.  And while we are there, I will racing the Spartan World Championships and I’ll be speaking at the 431 Project which is a project design to end childhood overweight and obesity issues.  You can check that out at the431project.com, we’ll link to all the stuff from the show notes by the way, at bengreenfieldfitness.com/292 for all the help at the show notes.  I also be speaking at The Vermont Traditional Foods and Health Symposium, and that’s on September 25th through the 27th.  You can check that out, and then the 26th through the 28th, actually I won’t be in Vermont and California simultaneously, I’ll be in California right after that Vermont thing on the 28th.  I’ll be speaking at Dave Asprey’s Bulletproof Biohacking Conference, and then finally both Brock and I will be at Ironman Hawaii, October 8th through the 13th.  So, come say “hi” to us there.  And we’ll put details since I run through all that really fast.  We’ll put details in the show notes, but if you want to swing by and say “Hi” and you’ll be in those places, I’d love to meet you, shake your hand, say “hello”, hang out and you can…

Brock:               You can come over to our little condo in Kona and see what happens when we turn in to bachelors.

Ben:                   And buy us a drink.

Voiceover:        Finally, a solution for healthy living that actually make sense.  Ben Greenfield and his wife Jessa have crack the code on healthy living and reveal their entire system inside the Ben Greenfield fitness inner circle, where you get instant access to 24/7 forum interaction with Ben and Jessa, a live monthly webinar, meal plans, videos, Ben’s body transformation club archives, and much, much more.  If you or your family wanna learn how to achieve the ultimate healthy lifestyle on a budget, then the Ben Greenfield Inner Circle is for you.  Get 4 free videos to get you started and full access to the inner circle at bengreenfieldfitness.com/innercircle.  That’s bengreenfieldfitness.com/innercircle.  We’ll see you inside.

Listener Q & A:

Skeptic:             Hey guys, I was listening to the Science Friday podcast the other day, and they were talking about how a scientific journal just retracted 60 papers after details about “peer review ring” came to light and also the journal Nature recently retracted two papers involving stem cells.

[0:25:22.6]

So, I was just wondering, what are the important things to look for when you’re reading a study or looking at research to figure out whether it’s actually good research or whether you can trust the conclusions.  Thanks.

Ben:                   Wow!  Skeptic sounds a little creepy, honestly.  I don’t know if I’m wanna go riding on his motorcycle or… I’m sure he drives like a Harley Davidson with the flames on it.

Brock:               I’m thinking…

Ben:                   That’s right, as he said, he studies his two papers with stem cells.

Brock:               Yes. (laughs)

Ben:                   You know what, there are definitely things that… if you’re listening in, just to retract what I said earlier.  You actually probably are pretty smart cookie and you maybe are looking at studies, or you’re looking at research and trying to figure at.  If something a newspaper headline says, is actually accurate, and if you can actually trust the research, well, what I would recommend is, I have specific questions that I ask myself when I’m looking at research.  And…

Brock:               Did you say, you ax yourself?

Ben:                   Yes!  Because I was 7 years old there for a second.  So, there’s a few questions that I would recommend that you look into.  The first is, you wanna question whether the research is what’s called primary vs. secondary research.  So if it primary research, what that means is that it’s a collection of original primary data that’s collected by the researcher and typically it’s undertaken after the research has gonna gain some insight into the issue by reviewing secondary research or by reviewing previously collected primary data.  So that might be experiments, direct observations, etc.  So, it means that what you’re reading was research that was actually done by the reviewer vs. what’s called secondary research.  And what secondary research is, is it’s also know as desk research.  So that’s involve someone summarizing or synthesizing a bunch of existing research together such as you might see in what’s called – I’m blanking, and what do you call a collection of studies,  a meta-analysis.  What you wanna look at is – okay, is it an actual experiment or they just reporting on a bunch of other experiments and trying to draw a conclusions based on that.  So, you know, if it was a primary study, you can also look at, was it an observational study based on something like say, food surveys or questionnaires.  You know, that’s pretty common or was it an actual experimental study.  And so, that’s another really important thing to look into and of course you wanna

Brock:               So you mean like a – sorry, like a self reported kinda thing vs. an actual quantifiable thing?

Ben:                   Yeah!  For example in a lot of – you know, I took part in the University of Connecticut study in which we followed a high fat diet for a minimum of 6 months and most of us want it for 9 to 12 months leading up to a study.  But, we weren’t in a later University of Connecticut eating butter and MCT oil.  We were off doing our thing when we came in.  We reported our diet using the questionnaires we were provided.  So that is an example of basically kind of observational vs. asexually being in the lab there.  You know, some kind of a bomb calorimeter measuring exact calories and calories out in food given.  Those are a couple of things to look at – was it a primary or secondary research, and if it was primary, what kind of study was it.

Another thing that you can look out if it was secondary research or a meta-analysis, is how thorough they actually review the topic.  So, a lot of time you’ll find that research is actually cherry-picked and if you’re looking at a secondary research study and it’s all freaking evidence for and none against  at all.  Sometimes that does mean that the evidence was cherry picked.  Usually, if I’m looking at a meta-analysis,  I wanna see that they’ve looked at both the arguments for or against the particular point that they’re trying to prove.  So you can generally kinda tell if something is cherry picked if just like everything is for.  If you’re on a website for some product, and they’ve listed every single study in favor of that product but not really question or address any studies that show that that product doesn’t work.  So, that’s another one to look into is, whether or not the evidence was actually cherry-picked.  So…

Brock:               Would you say that would make your Spidey sense tingle?

Ben:                   That would make my Spidey sense really, really tingle.

[0:30:00.8]

Another one is animals vs. humans.  So, of course, there’s a big, big difference in animals vs. humans, and I recently tweeted out this really interesting – there’s an algorithm or an equation that you can use like if animal are given x dose of a supplement like say, caffeine, you can figure out using this little calculation, how much of a dose that would cross-over to being in humans.  Which is kinda cool but it doesn’t mean that animals are little humans still, and it means that you still want to take into account whether or not, whatever nutrition or training protocol imposed on the subjects and the study, were imposed on subjects that relevant to you.  You know, were they sedentary obese rats or were they 80+ year old, female nursing home residents or were they 20-40 year old athlete for example.  So…

Brock:               Oh, those all sound pretty similar to me.

Ben:                   Those all sound somewhere, somewhere.  Yeah.  So, was the study short term vs. long term?  That’s another one too, like into because a lot of times a short term response – a study that looks at the response to the body of 2 weeks on a high fat diet, that’s gonna be a lot different than what you might see in a study that’s long term or that looks at something like 9 months on a high fat diet.  So, short term vs. long term is another one to look in to.  Another one, and I know this is kinda propeller hat-ish but I think this an important enough question for us to put on our propeller hats here.  If there is statistical significant in research, was that statistical significance actually large enough to have practical significance?  So, what that means is that sometimes you got statistically significant differences that are practically kinda meaningless.  So, if we look at dietary studies, sometimes you’ll find studies that last months, and months, and months on… let’s say, green tea extract to raspberry ketones and they find a significant amount of weight loss over the course of 6 months of using that supplement.  But then when you look at, it turns out that significant amount of weight loss was 1.5 kg or close to around 3 lbs or something.  You could have easily loss through like 2 weeks of good exercise.  So, even though something is statistically significant doesn’t mean that it carries a lot of practical significance.  You know, especially if you’re gonna spend whatever, 60 bucks a month on a supplement, you know, what I’m sayin’.  So, you wanna take into account how much significance there actually was and whether that’s actually practical for you.  Another one, whether whatever dosing or programming that was used in the study, is actually relevant.  So, what I mean by that is, you can look at a study that shows that, for example, eccentric weight training or negative super slow weight training increase muscle hypertrophy by 20% compared to regular weigh training but then you find out that the eccentric training protocol used in the subject was 2 hours of eccentric weight training, 5 days a week.  And all of a sudden, that becomes something that certainly has statistical significant but that really is not relevant in terms of the programming or in terms of the dosing.  So, that’s another one to look in to when you’re reading about any of these studies on any websites that are reporting on this fitness and nutrition research.  And then, the last one that I would look into is whether a study has actually been replicated.  So, if we look at, for example, creatine is a perfect example.  Creatine literally has probably over a thousand different studies that have replicated that creatine actually works for strength, power, that type of thing.  And there are other supplements out there like ZMA is a really popular one that’s recommended for improving muscular strength, and that has just a fraction of the convergence of evidence that something like creatine has.  So, when you look at replication, this is a reason I like for example, there’s this website called examine at examine.com and they review supplements.  And they look at a variety of studies and whether or not that supplement actually works based on a variety of different studies and they’re give a supplement like an a, b, c, or d ranking based off of how much actual data there is to back it up, and there was a study behind it that’s not enough to necessarily say that it’s gonna work.  You know, I talked a lot – another one I talked about like in that multivitamin that I use, the Thorne FX multivitamin, is that curcumin phytosomes stuff.  Like, there’s a ton of studies behind this curcumin phytosome and how it beats out regular curcumin for fighting inflammation, and for improving muscle recovery, and stuff like that.  But, that certainly something that, to me is more important than one study, for example, like buy the curcumin phytosome manufacturer that shows that it works.  So…

[0:35:06.3]

Brock:               I think that’s exactly what the color what’s talking about those, the studies that were retracted in the journal of Nature.  They were not able, they were not replicated by anybody else so they end up getting retracted ‘cause it’s just one group of people doing in one laboratory, does not have a perfect study or conclusive evidence make.

Ben:                   Yup!  Exactly, wow!  That was almost like a poem.  Like Robert “freaking” Frost.

Brock:               Nice!  Robert Frost meets Carol Seagan?

Ben:                   Yeah.  So, one last resource that I will give if you’re listening in, and I’ll put – I’ll link to this at bengreenfieldfitness.com/292.  A guy who have had on the podcast before named Alan Aragon, he puts out a monthly review of a bunch of studies called Alan Aragon’s Research Review, and similar to websites like examine.com, or sephercity.com or the biohacks blog website, it is comprised of information that not just looks at studies but they questions whether or not those studies work the methods used in the studies, and then gives recommendations on fitness or nutrition protocols based off of that.  It’s really good in an unbiased manner.  So, that’s at Alan Aragon’s Research Review, I think it’s aarr.com something like that, but I’ll link to it in the show notes so you can check.

Brock:               Not to be confused with Alan Arkin, the actor.

Ben:                   Sound like some a Canadian hockey player?

Brock:               No.  He’s a really famous actor.  He’s like super grumpy too.  I made fun of the research review, that’s done in a really grumpy voice.   Hmmp.

Theresa:           Hi Ben, this is Theresa from Minnesota.  Tell me what do you know about tinnutis?  What makes your ears ring incessantly throughout the day and the evening hours?  Mine has gotten progressively worse as I’ve approach 50 years old, and I’m just wondering if you have any suggestions how to quiet the inner noise that is happening in my ears.   Thank you so much.  I love your podcast.

Ben:                   Well Theresa, I don’t know if you’ll gonna be able to hear us over the high pitch sound that’s ringing incessantly…  Theresa, that wasn’t in you tonight, that was Brock.

Brock:               I think I just broke something…

Ben:                   Oh gosh, yeah, ear ringing kinda stinks and I actually have been dealing with that myself because my whole body from my ears to my nose, to my butt crack has been filled with sands since that Kokoru Camp because you literally – I mean, go read my blog post about it at bengreenfieldfitness.com.  It’s actually, bengreenfieldfitness.com/sealfit.  Literally, surf swim tortures for hours, and hours.  It’s like 1 AM just sitting in the sand on the beach with the waves crashing over our head over, and over, and over again.  They had us make ourselves into sugar cookies which is you gotta run into the ocean and come back out completely cover yourself in sand and then just like run down the beach with the 50 pound sack as the grided sand digs into your shoulders and your neck.  Yeah, I had fun.  Anyways though…

Brock:               If you guys tune in on Saturday for the podcast that’s coming out, then you’ll hear how beat up – you can hear it in Ben’s voice actually how beat up entirely he is.

Ben:                   Yeah!  I recorded that podcast like the day after Seal Fit ‘cause we have a podcast coming out this weekend on – What is it on?  I forget.

Brock:               Sweet, sweet beat.

Ben:                   Oh yeah, that’s right.  Sweet beat and heart rate variability.  It’s pretty cool, cool episode.

Brock:               You so beat up.

Ben:                   Tinnitus.  Here – I’ll tell you my number one thing.  This doesn’t involve like taking any supplements or anything like that but it’s a real cool thing that you can do, it’s called finger drumming.  And this works anytime your ears are ringing like after a concert, or after you have water in your ears, when you got playing in your ears or ringing, or if you have tinnitus.  So, way it this works.  You can do this while listening, it’s pretty easy to figure out.  Put your palms of your hands over your ears, but do so in a manner that has your fingers point towards the back of your head.  Just put your palms over your ears, you should – and now that no one can hear the podcast, hopefully you’re at your beds, put your palms over your ears and your fingers are gonna be resting on the back of your head, you want your  middle fingers pointing towards each other, right?  Just above the base of your skull, and then you put your index fingers on top of your middle fingers, and you’re like snap your index fingers into your skull, and if you do this right, your palms are covering your ear, you’re gonna hear this like club drumming noise every time your index fingers hit your skull.  You just wanna do that a few dozen times like drum, drum, drum, drum, drum, drum, drum, drum, drum, so you’re tapping with your index fingers and you’re snapping with your middle fingers so they’ll get some momentum.  And if you do that every time your ears are ringing, see, don’t they all feel better, Theresa?  That’s a really cool remedy you can use for tinnitus.  There’s actually – tapping and finger drumming is really cool.  I don’t know if you’ve read the book about tapping – there’s a book called – Tapping, it’s like tapping emotional freedom or the tapping technique or something like that, but I’ve used that for like nervousness, before I’ve gotten on stage, I’ve used it for insomnia, I’ve used that before I’ve flown on airplanes, like it’s really cool, like it’s like this tapping technique where you tap the top of your forehead, and then your eyebrows, and outside your eyes…

[0:40:21.1]

Brock:               Yeah, I tap in between my eyebrows when I’m getting sleepy and I’m driving.  That’s what perk me up a little bit or just an exact Hell to me.

Ben:                   Yeah, well.  So, tapping, check that out.

A few other things that I would definitely look into for tinnitus as far as like, supplements, natural herbal remedies, stuff like that.  Anything that increases blood flow to your neck, your head, or your brain.  So, that would include for example, and this stuff works for real for headaches too.  Topical magnesium – it’s a vasodilator.  You can smear it on your neck, kinda by your ears, on your lower shoulders, and it works really well for sleep and for headaches, but that can also help with ringing in your ears.  It’s a vasodilator, just a basic topical magnesium.  There’s one – if you go to greenfieldfitnesssystems.com, there is one of the topical magnesium that I use over there where I put just buy anything I’ve ever recommended and that one is a topical magnesium with MSM.  So, it helps with bruising, and tendonitis, and stuff like that too.

Another one that can actually help to increase blood flow to your head, your neck, and your ears, is caffeine.  Just like a cup of coffee and if you do that way, you’re sitting in a hot bath, you will get a six pack abs.  Anyways though, coffee can actually help, anything with caffeine can help to basically improve blood flow.  Depending on how you use it.  Too much caffeine can actually restrict blood flow, so you wanna be careful.  But, the other thing you can do with caffeine is they make topical caffeine lotions now, which are very good for like wrinkle, and anti-aging but they also help to increase blood flow.  And so you could use that instead of a magnesium if you wanted to like a topical caffeine.  Like any type of lotion that contains coffee extract.

Another thing is, gingko biloba.  Gingko biloba is another thing that can increase blood flow to your head, your neck, and your brain.  It can reduce inflammation and blood vessels, can give you better circulation to your capillaries, so, that would actually be a supplement.  That wouldn’t be a topical.  So basically, it’s just a – like a capsule, like a gingko biloba capsule.  There’s a lot of different brands out there, and you can even get like gingko biloba in a tea.  So, that be another one to look at.

Something else that can really help and actually there’s an interesting study on this, that I found on the American Speech Language Hearing Association website, that the gentle noise produced by a white noise generator, or a fan during sleep, can actually help provide relief for ringing in your ears.  So if you’re getting tinnitus while you’re asleep, some kind of like a white noise generator on your phone, or even like a fan, like one of those floor fans that makes a little bit of white noise.  That can help out quite a bit as well.  So, I would say – if I were to choose like the number one kinda like little hack for this, I would personally do topical magnesium on your head, neck, and ears, and then combine that with that finger drumming technique.  And that should help out quite a bit with the tinnitus.  So, we’ve also done previous podcast on tinnitus and you know, about how it develops in exposure to loud noise or ear infections or even some injuries to your nerve endings.  We talked a little bit more in that particular episode that we did, about why it happens, and we talked about some supplements a little bit.  If you go to bengreenfieldfitness.com, and do a search for tinnitus, then you‘ll find that previous episode that we did as well.  So, check that out!

Jeff:                   Hey Ben, hey Brock, my question for you is about running the rock and roll Las Vegas Marathon at night time.  So, the question is, how do I eat leading up to the race.  Most marathons are first thing in the morning, and I’ve got my feeling strategy down, that way it’s the afternoon and mid-type of running, and eating ‘cause you only eat too much, ‘cause then you feel like krut on the run, and if you eat too little.  Then so, I’m seeking “wise council” from Ben and Brock.  Thanks!

Brock:               Kinda always wanted to do the Las Vegas half Marathon just because it’s run at night and it goes down the strip.

Ben:                   I was gonna say, it goes down the strip.

Brock:               Yeah.

Ben:                   Nice.

Brock:               Yeah, so that’s apparently it kinda dangerous though ‘cause it’s like the road is close off, it’s kinda dark, and there’s potential for like bottles, and stuff on the road.

Ben:                   You get on the road, dancer and the super heroes, and the people handing up flyers of naked women.

Brock:               Totally.  Yeah!

Ben:                   Cool!

Brock:               All the show girls with the big feathery hats.

Ben:                   I actually – it’s been a while since I’ve done an afternoon or an evening race.  And it really is a kind of an interesting scenario because you can’t just eat breakfast for example, and head off to the race.  I think the last time I did this was the Boise half Ironman.  It was like a 2 or 3 o’clock afternoon race.  And…

[0:45:02.7]

Brock:               I did a sprint triathlon last summer that has started 2 in the afternoon…

Ben:                   Yeah, and I also sometimes Wednesday, we have a Wednesday night 5K race serious, I go to sometimes here.  The trick is that you avoid things that are going to take a lot of energy or a long time to digest.  And you avoid things that are high in fiber and sometimes you just repeat what you’d normally have for breakfast prior to a big event like half marathon, or marathon, or ironman or something like that.  So, an example of – let’s say if we’re gonna take the traditional route not like a high fat, ketogenic type of route, but if we’re just to like a, a simple easy to digest carbohydrate based meal.  One example would be, you do, for breakfast, a sweet potato or jam, or if they’re small, a couple of sweet potatoes or jams with some sea salt, a little bit of honey, a little bit of nut butter, you know, like an almond butter, something like that, some water to wash it down.  I’ve even like a digestive enzyme supplement because it produces the energy cause of digesting food and when you’re in a race, that help you quite a bit to break down your food.  But you do something like that, you know, nine or whatever you’d normally had breakfast, and then you just do it again at noon, and you just eat throughout the day.  It sounds boring but you basically just play it safe, and repeat the same thing that you’d normally eat breakfast before a high priority event.

Another thing that you could do for example, if you’re doing more of the high fat approach, do something like – I’ve talked about this, how I did this before Ironman, all the ironman races that I did last year, I just drink bulletproof coffee.  I had a cup of coffee, about a quarter stick of butter, a couple tablespoons of MCT oil, I blended that up, I put a little bit of coconut milk in there, a little bit of cinnamon, Stevia, and I believe, I even put about a tablespoon or so of nut butter before the ironman event just for a little bit of extra calories, but that works fine as well.  The only thing is, how much of a diaper pants this year you’re gonna have if you’re doing like 3 cups of that throughout the event.

Brock:               Yeah, if you haven’t tried that before, do not try it before the marathon, Jeff.

Ben:                   Yeah, yeah.  I mean, honestly one thing you could do is, you can just get up for breakfast, you could do like sweet potato, jam thing, and then for lunch, have your cup of bulletproof coffee and then, I don’t know what time that half marathon starts and either even be a dinner too, as well in which case you again have simple.  Avoid the steak and eggs, I would even avoid in this case, fatty fish and spinach, and things that might not work well the night before, but that won’t work that well the day of… so, keep it very simple, keep it very clean.  None of the high fiber things, like none of these like high fiber energy bars, no big salads, no huge portions of fruits, smoothies, stuff like that.  Keep it really simple, clean, easy to digest, if it’s something that is, that’s liquid base, that’s fine as well.

Another thing that I’ve done a couple of times lately when I’ve been travelling is, I use meal replacement blends, and I don’t have a link handy to put in the show notes.  You can probably find it if you’ll go to the Thorne website.  Not Thorne FX but Thorne – the company that owns Thorne FX.  It’s like this big…

Brock:               Oh, I didn’t know they’re affiliated, funny.

Ben:                   Yeah.  That’s who owns Thorne FX, it’s Thorne.  And they make something called, it’s like medipro.  I believe it’s medipro, anyways,  that’s like everything that you need in a meal but it’s really, really, easy on the stomach.

Brock:               I’ve been using the superberry stuff.

Ben:                   Oh!  What am I thinking… yeah, I mean like, if you go to greenfieldfitnesssystems like the superberry or the supergreens, same thing.  That’s very, very similar.  The reason I’ve been…

Brock:               Yeah, I love that superberries!

Ben:                   Yeah, that medipro stuff, they send me something to try.  So, it’s just been like, I just have big canister, something going through but – yeah, Living Fuel Superberry or Living Fuel Supergreens, it’s  meal replacement blends.  Can work really well because it’s just like done for you, right?  You know, it’s gonna be easy to digest, you know there’s not gonna be a lot of fiber, you know there’s not gonna be a lot of hard digest fats or proteins, you just eat it as a meal replacement, it sounds boring, and frankly, it does get boring.  But at least, you’re playing it sake.  At least you know, they’re not gonna have you stomach issues, and you can just mix something like that up with some water, or some almond milk, or some coconut milk, or something like that.  And you could do that for breakfast, lunch, and then your pre-race dinner.  You know, either living fuel…

Brock:               Yeah, looks like the race starts at 4:30.  So, you probably good if you have sort of a slightly late lunch.

Ben:                   Yup, exactly.  So, those are some of the things that I would do, Jeff and if you’re listening into the podcast and you’ve got your own tips for Jeff, go to bengreenfieldfitness.com/292 and let Jeff know what you would do.  I guess there’s another options that you could go like Hard Rock Café, have a burger down the street…

Brock:               Oh yeah, I heard that you eat a whole bunch of pancakes, and eggs, and stuff, and then go to a bunch of burpees and then eat warm eggs and pancakes, and stuff…

Ben:                   Yes, exactly.

[0:50:06.2]

Brock:               If anybody wants to know what I’m talking about, listen to the Obstacle Dominator podcast that came out yesterday.

Ben:                   Did I talk about it in that one about what they did to us at Seal Fit?

Brock:               I think so.  I think it was one – maybe it was Endurance Planet.

Ben:                   Okay, quit.  Real quickly.  I wanna move on to the next question.  This was about 48 hours in to the sleep deprives, butt kicking, and they suddenly stops me like, “let’s have breakfast.”  It’s really like, “Hmmp.”  And you know, Ray Purkis who’ve been barely anything up to that point, they took us out for this “all you can eat” pancake, eggs, bacon, and hash browns breakfast and they ordered tons and tons of food, and then they forced us, there were 17 of us left at that point, they force us to eat anything.  And we’re talking about pancakes coming out of your eyeballs.  These pancakes were literally like the size of basketballs, I mean, huge pancakes.  And…

Brock:               And these aren’t gluten-free…

Ben:                   No, these are butter-milk pancakes, eggs, peanut butter, you know, salsa, bacon, hash browns, and the they commenced by literally taking us out and we start sprinting down the alley and went straight to a 2 hour workout of broad jumps, burpees, backward runs, bear crawls, pretty much everything that would either make you wanna crap your pants or taste breakfast twice.  And people would literally doing that.  There were guys like pawn over, puking their guts out in the side of the road, people were literally crapping their pants, and which really suck ‘cause they took us in for this like hot yoga sessions afterwards.  Nobody get to the shower or anything, there were just nasty, nasty.  Go read my story about this at bengreenfieldfitness.com/sealfit if you want.  But it was not a pleasant “all you can eat” pancake breakfast.

Fred:                 Hi Ben and Brock, my name is Fred, 66 years old and always prided myself on my low heart rate but recently my doctor has told me that I have an Atrial Fibrillation.  And so now, my question can I actually train a heart that has A-Fib.  Now, when I went out of breathe, I don’t know if it’s A-Fib, or my age, or I just not in shape.  Thanks for any thoughts that you might have on this.  Bye.

Ben:                   Brock, you have a little bit of history with this.  Don’t you?

Brock:               Yeah, I do have an Atrial Fibrillation.  I’ve got what’s called a “wenckebach”.

Ben:                   Yeah, yeah, a “wenckebach”.  That’s actually illegal in my State to do the wenckebach thing but maybe it’s all good up in Canada.  So, tell us a little bit about that.

Brock:               A wenckebach is just a –my, the space between my heart beats get farther and farther apart until I finally just drop a beat and luckily, like most people, it picks back up again and I don’t even really notice when that happens.  But it’s one of those weird things, sort of a remnant from my episode with pericarditis and myocarditis a few years ago.

Ben:                   Yeah, where you got the infections in the lining of your heart and you   literally almost died from that, alright?

Brock:               I did actually flat lines several times and I…

Ben:                   Yeah.  I remember…

Brock:               I was technically dead but not for long enough to actually cause any brain damage, I think.

Ben:                   Yeah, if you, as a matter of fact, if you go like Endurance Planet did a pretty good story on you.  If you go to Endurance Planet, you do a search for Brock.  They did a good story, and Brock actually did a podcast on anxiety and gave his history of pericarditis and heart issues.  Really, really interesting.  So, go take a listen to that at Endurance Planet.  The A-Fib, you can still exercise with A-Fib, which again is just a – an abnormal heartbeat and there are certainly some things that you want to do to pay attention to what’s going on as you exercise with A-Fib.  It’s really common abnormal heart rhythm that doesn’t have to start with pericarditis like Brock was talking about.  You can literally just have a little bit of shorting of that electrical impulse that’s normally generated by what’s called the sinoatrial node in your heart, and it disorganize, or dysfunction electrical impulse is actually quite common especially as you get up to higher exercise speeds or intensities.  I personally get what are called PVCs, periventricular contractions or just kinda like little brip in the electrical activity in my heart because I’ve gone in for cardiac stress test.  And when I get to about minute 17, 18, of an all out VO2 max test, and I’m jogging way in that treadmill pretty well, I actually have these PVCs and it’s not for an A-Fib but it’s again, an abnormal heart and it’s pretty common.  So, you don’t necessarily need to stop exercising but what’s important is that you pay attention to what’s going on in your body during exercise.  One of my clients…

Brock:               I think we should throw in the… I’m not a Doctor…

[0:55:07.6]

Ben:                   Oh, let’s do it.  Let’s play it.  Let’s find a good one.

“What am I, a doctor or a moon shuttle conductor?  Look!  I’m a doctor not an escalator, I’m a doctor, not an engineer.  I’m not a scientist or a physicist, Mr. Spock.”

Ben:                   One of my clients that I trained for a long time, he had a lot of A-Fib during exercise and what we found for him was one of the triggers was steady state exercise for longer periods of time, like 5-10 minute intervals where he’d be pushing for a long time.  He’d going to A-Fib and it get really uncomfortable.  And what we found for him was that we could his cardiovascular fitness up and give him a good workout with shorter intervals and longer recovery.  So, what we would do is, we would do rather than like long cardio sessions, we do some really quick, like 30-60 second cardiovascular burst, and then we go into some weight training and kind of use that as like the recovery for the burst, and then we come back and do another cardio burst, and then back to some weight training, and back to another cardio burst.  And what that allow him to do is still get the cardio with that interval type of exercising without experiencing the discomfort that can occur when you’re in A-Fib during steady state exercise.  So, that’s one thing to bear in mind is that you may do a little bit better with interval base training rather than steady state aerobic training which obviously can be kinda be difficult if you’re training for like an ironman, or a marathon, or something like that.  But it certainly something to use it as your basic day to day training protocol.  If you are doing steady state exercise, or another form of exercise, there are, of course, things that can make you more susceptible to skipping a beat.  The caffeine that you’re gonna find in everything from coffee, to tea, to soda, to anything else, is definitely something that you want to be careful with.  High caffeine intake can cause A-Fib episodes.  I want to give a caveat that that’s not clinically proven but there’s a lot of anecdotal evidence, a lot of people say that they find they have more issues with their heart rhythms, or with A-Fib, or skipping a heart beat when they have a cup of coffee or an energy drink prior to workout.  So there’s something to know about.

Another thing that can make A-Fib worse is high blood pressure.  I find that the number one cause of high blood pressure in most of the folks whose diets I look at, if it’s not stress, emotional stress, work stress, relationship stress, it’s high sodium from processed foods whether it’s from whole foods at health food store or whether it’s from the grocery store, just high levels of sodium in the absence of other good electrolytes.  So, that along with potassium deficiencies is really, really common.  So, you’ll find potassium in things like squash, avocados, tomatoes, sweet potatoes, beets, things like that.  And if you don’t have many of those foods in your diet, and you also have a high level of processed food intake, or high level of sodium from table salt or sodium from packaged foods, that can be a pretty big issue when it comes to A-Fib.  So, pay attention to sodium-potassium ratios as well.

Another thing to look into is, you need to think about blood thinners that help to prevent blood clots which are a common complication of an Atrial Fibrillation until a lot of times you’ll get put on a blood thinner like warfarin if you’ve talked to your doctor about A-Fib, but the issue is that if you’re also using things like fish oil, and curcumin, and other supplements that can help with clotting factors, that can make your blood too thin and create some other issues during exercise.  Light headedness, things of that nature.  So, I would recommend that, if possible come at things – from a clotting perspective, come at things naturally with things like fish oil, and curcumin, and don’t do the blood thinners or if you’re gonna do the blood thinners, don’t use those particular supplements.  Be careful with those.

Brock:               And definitely, don’t do EPO.

Ben:                   Yes!  Do not do erythropoietin.

Brock:               That makes your blood nice, and sticky, and thin.

Ben:                   Yes, yes exactly.  Or ride in the Tour de France and join in any of those teams like Team Radio Shack.  They tell you to lie down on the bus, be careful.  That means that the blood dopes are coming.

Brock:               Here it comes.

Ben:                   And then, just be careful with over-eating.  A-Fib is something that you tend to  – really susceptible with over-eating.  So, we’re gonna use that hot bath coffee trick that we recommended.  I wouldn’t be doing burpees in the bath tub, if I were you.  Just be, something to avoid.

Brock:               That’s just plain dangerous.

Ben:                   Yeah.  Interesting though, as far as rhythms in your heart, this is gonna come up on the podcast that you’ll hear this weekend.  Really, really good podcast with the folks from Sweet Beat.  But their new Sweet Beat life monitor comes with this health patch that you can wear while you are exercising and it will identify PVCs.  You can go look at your heart rate rhythm data from your workout, and you can see the situations while you’re exercising that sent you into a PVC or an abnormal heart rhythm.

[1:00:15.8]

So, that’s really cool because then you couldn’t just wear this for your workouts, for 1 or 2 weeks kinda looking at your staple workout, you could say, okay, when I did a 5 minute treadmill interval it happened, and when I was maybe whatever, lying on my back, bench pressing with the barbell it happened, so you can start to identify the certain exercise or movements that can aggravate A-Fib.  So that’s another thing to look into would be the Sweet Beat app.  And again, we’ve got a podcast coming out this weekend about it, but I’ll also put a link to the information on that particular monitoring system over at bengreenfieldfitness.com/292.

Lawrence:        Hi Ben, this Lawrence from Maryland.  I’ve been commuting by bicycle nine miles each way from one then suburbs to another alongside pretty heavy traffic.  On the plus side, the rides are often the best part of my day and I take the twice daily workouts to counteract the effects or otherwise pretty sedentary lifestyle.  And hey, how more functional can fitness get, it helps to do your job.  So, I’m not afraid riding in traffic.  What I am worried about is the exposure that I might be getting to environmental toxins that I breathe in or even absorb through my skin during my daily rides.  Do you know of any studies that cover this topic?  And, if I wanna get myself check out for exposure to road toxins, what kind of lab test would you recommend?  I appreciate the work that you do, and I hope to hear from – hope you’ll answer on one of the – one of my rides since your podcast are preferred listening on my commute.  So, don’t worry I use phone conducting earphones and not earbuds.

Brock:               I know we definitely talked about this before, so Lawrence do a search but I think we can add some more info to that.

Ben:                   Environmental toxins, toxins, toxins, toxins while you’re riding your bike on the road – road, road.  Banana peels are a biggie, banana peels and dirty diapers.  Definitely, do not run over those, swerve to avoid.

Brock:               Really big dog – dodo.  That can be dangerous.

Ben:                   But hopefully he can understand us through his bone conducting earphones.  Yeah, I mean like, there are so many different environmental toxins that you can get exposed to.  And they can go above and beyond of course, just the road.  I don’t wanna use scare tactics here but I mean, if you just go down the list of things that we get exposed to everyday, it’s pretty big.  Somebody recently tweeted me on twitter which is where you tend to tweet people, and they say, “Ben, you’re tuned to supplements.  Just live life”.  And my response was, “said the person who lives in a bubble or something like that”.  You know, and doesn’t exercise because frankly, we are surrounded by so many different things that sometimes we need a little bit of external from supplementation.  Or we need to test and see if there’s certain things that we’ve been overloaded with, that we need to detox.

Brock:               I picked up some of that glutathione, the stuff from bulletproof executive, Man, that stuff taste bad.

Ben:                   It taste like liquid dog farts.

Brock:               I really hope it’s doing something good for me cause I feel like – I do a lot of swimming, I swim in the lake here in Toronto, and run outside and stuff, and yeah, I just thought, I need to do something about my toxicity.  So, I start taking that and good Lord, that taste awful.  It better be worth it.

Ben:                   It’s really, really good for that particular liver detox pathway though.  And interestingly, I have a naturopathic physician.  I kinda like him ‘cause he like guinea pigs on me.  He’s always running these different tests on me and I like it ‘cause it keeps me on the pointy edge and he knows that I’m into it.  So, the other day, this is about 2 weeks ago, he recommended I get an organic acids test done, and I haven’t done one of this before and I’ll be talking about the results on a podcast soon.  But it identify certain things that some blood test that don’t get in to like individual amino acids that you are deficient in, and certain elements such as amino acids that support certain parts of your liver detox pathways that you are deficient in.  And it turned out that I’m actually deficient just from a genetic standpoint, and probably an exercise standpoint as well ‘cause I exercise quite a bit.  I’m deficient in some of those glutathione pathways.  You should probably, I know you’re taking the Thorne multivitamin and all that jazz, but you should step things up especially on your heavy extra diet, exercise days with a little bit of extra glutathione support.  So that’s certainly one detox supplement that I’m starting to use now to, is the under the tongue liquid glutathione.  So, anyways…

Brock:               I just – I got to know is, guinea pigging kinda like dribbling?

Ben:                   Uhmm, no!  Far different than dribbling, totally illegal in the state of Washington.

Brock:               Okay, good. Whew!  Okay, anyway.

[1:05:00.2]

Ben:                   Some of the things that you’re gonna get exposed to that are probably some of the common toxins that you will experience in our environment whether you are riding a bike besides the side of the road, or whether you are in the typical modern working office environment.  One is, PCVs or polychlorinated biphenyls, and that’s an industrial chemical that is pretty persistent organic pollutant that increases things like: risk for cancer, and impared neurogrowth and development, and it’s major source is farm-raised salmon.  Okay?  So, that would be one thing to avoid would be farm-raised salmon.  If you are in the U.S. especially, that’s the number source in PCVs in our environment.  So, if you got that fancy restaurant that serving a wonderful cut of seedo plank salmon, ask if it’s farm-raised or wild.  Pesticides, are another big one.  Fungacides, and sesticides, herbicides, all that stuff and you can certainly get exposed to those while on you’re on the side of the road, while you’re walking in the grassy park, that type of thing.  Mold and mycotoxins and fungaltoxins and things that you’ll find in foods like peanut, wheat, corn, even coffee, a lot of alcoholic beverages, most modern cheepo beers, have a lot of mycotoxins in them.  A lot of buildings are contaminated with mycotoxins especially older apartments, residences, office buildings, stuff like that.  That’s another pretty major source.  Another one is thalates, thalates are use to lengthen the life of fragrances and they’re use to soften plastics, and you’re gonna find those in plastic wraps, plastic bottles, plastic food storage containers, all of those can leech thalates into your food.  Earlier in this podcast I talked about VOCs or volatile organic compounds which you’ll find like off- gassing in a lot of household.  Things like carpets, and cabinets, and paints, you also find them in deodorants, cosmetics, air fresheners, things of that nature.  That’s another one to be careful with.  You’ve also got dioxins, dioxins are something that you find when you burn stuff like wood, or coal, or oil, or like if you live near the dumper or your local municipal waste area where they incinerate waste.  You’ll get a lot of dioxins in the air and you’ll also find a lot of dioxins in animal fats.  Commercial animal fats like non-organically raised cattle, pork, poultry, things of that nature.  They  are pretty major source of dioxins as well.

A few other things  would be heavy metals, of course, which arsenic, mercury, lead, aluminum, cadmium, and those – you’ll everything from dental work to building materials to deodorants, that type of thing.  Chloroform is another one, and that one is really common to find in municipal drinking water which is good reason to have a good water filtering your home.

And then finally, Chlorine which is again, drinking water.  If you live near like a factory or paper plant, or something like that, they use a lot of chlorine in the industrial processes for those.  And most like household cleaners that you’re not making yourself or like the non-organic household cleaners.  Those are pretty high in chlorine as well.  So, I know I just went over a ton of things that I’m totally not saying that to scare tactic you.  The reason I’m saying this is so that you hopefully at some point – as I was just talking became aware of, possibly a few things in your environment, or in your living space, that might be affecting you.  So, the goal here is for you to become aware and then kind of the next thing that you can do, and this kinda goes after the meat of Lawrence’s question is, how to find out what you actually maybe have already built up in your body.  So you can decide if you’re gonna go to a heavy metal detox, or if you’re going to – go through like a month long liver detox, that type of thing.  And, what I’ll tell you now are some of the top test that you can do.  So, most of these you can find via the wholesale laboratory website direct labs.  Many of these you can also go to our show notes, print them off, go to your doctor, ask them if they can run any of these test for you.  One of the one is called a U.S. Biotech Test.  It’s called an environmental pollutant test, and that’s a urine analysis.    It‘s about 200 bucks and it accesses your exposure to most of the chemicals that I just went over.  They have another one, the same company, U.S. Biotech, they have one that is slightly more expensive and it’s called an environmental pollutants plus a urinary metabolic profile and in that one they access organic acids, thalates in your urine, parabens in your urine, and then the other environment and occupational chemicals that they test in that other one.  That one is a little bit more expensive.  It’s like 350 bucks, and the thing is, U.S. Biotech can be purchase through Direct Labs. You can purchase these tests yourself and have them sent to your home but they aren’t listed on the Direct Labs website.

[1:10:01.4]

You have to call Direct Labs, you ask Biotech for some reason doesn’t want those kits listed on the website, but I’ve spoken with Direct Labs about this and you can just call Direct Lab and ask and tell them you wanna get the U.S. Biotech kit for environmental pollutants or the urinary metabolic profile, and they can do either of those.  Now, those who wanna test for mold or toxins, and for that stuff there’s a – probably the best one is a company called Real Time Labs.  That one you can find at Direct Labs website.  I’ll link over to these panels in the show notes as well.  There’s one called a mycotoxin panel, which test for the toxins produced by fungi, there’s another one called an aflatoxin panel, which test for aflatoxin levels.  Most of these are right around the $200-300 range.  And there’s one called an Ochratoxin Group, which test for a lot of mold and toxins and some of the things you won’t get on the aflatoxin or the mycotoxin panel.  So, if you wanted just to test for all those toxins to decide if you need to go on basically like a detox protocol which we’re kinda get in to in this particular episode called Dragging On, but that’s the test that you would get.

And then the last one that I’d recommend is, there’s a test called, actually there are two others I’d recommend.  One is the test made by company called Bio Health and it’s a clostridium test, because clostridium is another toxin that you run into a lot from food, and drink, and things of that nature.  That’s a pretty quick $100 kit, and it’s made by the company called Bio Health, and if you have gut issues, and you’ve done all the other gut tests and nothing showing up, that clostridium one can be helpful one to look into.

And then finally, for everything else that I haven’t talk about, so I just talked about mycotoxins, mold, fungi, clostridium, environmental pollutants like thalates and parabens, the final one would be like toxic heavy metals, things of that nature.  If you go to Direct Labs, and you just do a search for “Doctor’s data”, there’s a company called Doctor’s Data that test for all of these different things like: toxic metals, elements, etc., so that would be one to look into as well.  So I know these stuffs sounds like nerdy, and like you’re being a worry war or whatever, but it’s actually is pretty important to at least once a year to look into these stuff and you know then if you wanna know how to detox, how to clean up your home, I’ll link to this in the show notes, but I’ve got a really comprehensive article on how to detox your home, your personal care products, your household cleaning chemicals, all that stuff.  And also, in the inner circle, my wife and I have a ton of webinars and instructional “recipes” for detoxing your home.  That type of thing, so you get looking to that as well.  But that is how you would test.  I guess the other method if you just – there’s a free method.  Did I tell you about the free method, Brock?

Brock:               No, I don’t think so.

Ben:                   You just pee and then you get really close to the toilet and you look for pieces of plastic in your pee and…

Brock:               Oh, yeah.  That’s reliable.

Ben:                   It is, it is.  Or you can just smell for plastic.  That’s another good one to look into.  Banana peels, things of that nature.  But yeah, Lawrence, it’s certainly something to look into and then I mean, just you know, stay far away from road when you can but commuting in heavy traffic can certainly expose you to some stuff, and I definitely recommend prior to your commute, you load up with some antioxidants, a little bit of extra anti-toxin help before you go on that ride.  My favorite would be antioxidants, take a shot of Lifeshotz for example.  That’s one that my doctor actually made.  That one is called LifeShotz, like this powder, and you can just slam it before you go swimming in a chlorinated pool, or ride beside a heavily polluted road, and that’s actually a pretty good one.

Brock:               It taste like cool aid but it’s good for you.

Ben:                   It taste like cool aid but it’s good for you.  That’s right.  Just to make sure it’s flavored with Stevia.  So, there you go.

So yeah, that about wraps it up.  That was our last question.  Even though we do have an iTunes review.

Brock:               We do have an iTunes review.  Fantastic one from bamfhacker.

Ben:                   Banfhacker.  And by the way, if you hear us read your review on the show, if you go to iTunes and you leave a review, subscribe to the podcast, leave a review, if you hear us read your review on the show, just email [email protected] and we will send you a pack full of the sweet new Ben Greenfield fitness gear: a beanie, bpa-free water bottle, and then a sweet tech t-shirt that’s awesome.  It doesn’t look like one of those giant dorky cotton tents that a lot of…

Brock:               I wear mine belted around the waist as a tunic.

Ben:                   That’s right.  Secret, we all love tunics.

[1:15:01.5] 

Yeah!  Let’s read bamfhackers report once he… I think because he says he’s reading this from the toilet, we should play some good toilet music as we read this review.  How about some toilet music?  Something that…

Brock:               What’s toilet music?

Ben:                   Some nice piano tune that lowers you into pooping.

Brock:               Oh, I see. (toilet flashing) Oh alright, it’s start with, “As I sit here using my Squatty Potty, I was reminded that I wanted to leave a review.  I started listening to your other podcast and found this one after looking you up online.  I am very happy I did.  You provide great information in an easy to understand way and do it in a fun manner”.

Ben:                   That’s a very well constructed sentence for someone who is pooping.

Brock:               It’s actually a really long post considering use on the toilet.  Hoping he wasn’t straining at all.  Don’t strain, bamfhacker.  Anyway, “I was a big fat guy 3 years ago and have since found and to date have lost 70 lbs and am down to 10% body fat.”  Sweet… nice work!

Ben:                   Hmm, well.  Nice!  Perhaps you can fewer you pounds after you finish writing this review. (toilet flashing)

Brock:               “The information I get from your podcast helps me continue to progress in my fitness goals.  I have learned about many products that I use regularly, including my favorite the Squatty Potty.  I have a hard time pooping without it.”  I hope it’s not a hard poop timing without.  “Thank you.  And my kids thank you because they enjoyed telling everyone about how I poop.”  Nice!

Ben:                   Oh wow!  That’s nice.

Brock:               “Keep up the great work and I’ll continue to listen and learn.  P.S. Brock, you are aOK too!”

Ben:                   No!  Maybe after he finish his pooping.  He’ll thank you even better because of being even better mood.

Brock:               Oh, I was thinking that was probably when he had the P.S., it was kinda like, “Ah, Brock you’re OK”.

Ben:                   Ah!  Yes!  By the way, Brock, you’re okay.  You should have read that in – ‘cause there’s probably more like this.  As I sit here using my strain body, I was reminded that I wanted to leave…

Brock:               Don’t strain, don’t strain.

Ben:                   Hmm, well anyways, that was a great review that you planks down for us there. (laughs)  Oh!  Flangelo, little something if you write into the show.  Maybe some toilet paper too.  So, and well, you can get a Squatty Potty, at the link that we’ll put underneath the review over in the show notes at bengreenfieldfitness.com/292.  So you too can have a beautiful bamboo squatty potty in your home.  That, along with everything else that we’ve talked about, you can check out in the show notes at bengreenfieldfitness.com/292.  Thanks for listening, be sure to tune in this weekend for the Sweet Beat heart rate interview.  Just freakin’ awesome, and, yeah!  I think that’s just about it, Brock, anything else?

Brock:               No!  Thank goodness!  Let’s wrap this up.

Ben:                   Enjoy your weekend.

[1:18:36.3]     END

How To Hunt Down And Destroy Hidden Health Hazards In Your Environment.

lapka

I have a new toy.

It’s this set of tiny little blocks that are barely larger than Lego pieces (pictured above), and each little block can be connected to your phone to measure, collect and analyze the hidden qualities of your surroundings.

It’s called a “MyLapka Personal Environment Monitor“. The Lapka is a tiny, beautifully designed personal environment monitor, and in today’s podcast, I interview the designer, Vadik Marmeladov. In the interview, we talk about how the Lapka works, what it measures, how you can use it to quantify your environment to get healthier, and much more.

Each little block is equipped with a set of precise sensors which respond to the invisible world of particles, ions, molecules and waves. But Lapka doesn’t just quantify what it measures. You get results that are specific to where you happen to be at the moment. On the street, at the office, inside your baby’s bedroom, or on an airplane – it actually compares readings to average guidelines for each individual environment.

The Lapka is actually comprised of four different devices that measure radiation, electromagnetic fields, humidity and how organic your produce is.

The first is Lapka Radiation, which measures all of the radioactive particles around you and is sensitive to levels of beta and gamma particles. Legal limits for radiation vary, and Lapka provides health guidelines for each. For example, a baby’s bedroom’s legal limit is much lower than that of an airplane at 10,000 feet. Lapka knows to analyze in relation to this when you choose either the Airplane or Baby preset in the app.

The second is the Lapka Electromagnetic Field, which measures EMF’s caused by electronic devices, wireless transmitters, nearby power lines, etc. Lapka EMF takes measurements of both High Frequency and Low Frequency fields and can detect cell phone antenna activity, microwaves or exposed wires to reveal the spots with the least electromagnetic pollution. That’s where you might want to put your yoga mat.

Next is Lapka Humidity, which measures both the temperature and humidity of your environment. It combines and compares the results with a knowledge base of comfort standards to help you better understand your personal climate at any moment and ways that you could sleep better or think better based on temperature and humidity. Different scenarios – for example, wine storage and sleep comfort — call for different temperatures and levels of moisture (don’t sleep in your wine cellar, by the way).

Finally, Lapka Organic detects whether or not your fruits and vegetables were really grown organically. The little probe simply measures ionic conductivity, which correlates to the quantity of nitrates left behind from nitrogen-based fertilizers. Each fruit and vegetable has a defined limit for nitrate concentration, and conductivity that significantly exceeds these limits suggests the use of non-organic farming practices. So you can find out whether that organic carrot is really organic.

Do you have questions, comments or feedback about the Lapka? Do you have one and if so, how are you using it? Leave your thoughts below!

How To Use Genetic Testing To Personalize Your Workout And Diet.

dnafit

Last year, in the podcast episode “The Unforeseen Costs of Civilization And What You Can Do About It.“, I spoke to author Spencer Wells about the world of genetic testing and gene research.

In just one year since that episode, we’ve come a long way, baby. Even though the popular genetic testing service “23andme” seems to have had a bit of a slapdown from the FDA when it comes to releasing specific health information, that doesn’t mean you can’t still go get tested by 23andme (a simple salivary test that costs $99) and then export that data to another service that will give you targeted health, fitness and nutrition information.

My guest on today’s podcast, Andrew Steele, is British Olympic athlete in the 400m and the 4x400m relay (runs the 400 in 44.94 seconds) and has represented his country at European Championships, Commonwealth games, World Championships and Olympic games. The guy knows what it takes to go from good to great, how to tap into the power of genetic research to make targeted training and nutrition choices, and now works as head of sport for a company called “DNAFit“, which allows you to import your 23andme test results to get personalized fitness and diet results.

During our discussion, Andrew and I go over my:

-DNAFit Nutrition Results (click to download)

-DNAFit Fitness Results (click to download)

You’re going to learn the background and science of how the process works, real world examples of how this information can be applied with significant benefits to health, performance and biomarkers, and how accurate the results are.

Do you have questions or feedback about how to use genetic testing to get personalized diet and fitness recommendations? Leave your comments below!

How An Internet Entrepreneur Went From A Fat Keyboard Slob To Conquering SEALFit Workouts.

chris brogan

chris brogan fitness book

Chris Brogan (pictured above after going from a fat keyboard slob to conquering SEALFit workouts) is author of the book “Just Start Here: Lose Weight, Get Stronger and FINALLY Succeed at Your Goals.“.

As an internet entrepreneur, Chris is a self-professed complete non-expert in the field of fitness.

But nonetheless, I read his book.

And it is actually quite good.

So in today’s podcast episode, Chris joins us, and you learn:

-Why you need a story that defines you if you want to truly master fitness and diet…

-Why willpower is stupid…

-Why Chris puts so many pictures of himself on Instagram…

-How losing weight should be an “hourly” experience…

-Chris’s potent “time quilting” strategy for enhancing fat loss…

-And much more!

Resources we discuss in this episode:

-Chris’s Instagram account

-Just Start Here: Lose Weight, Get Stronger and FINALLY Succeed at Your Goals.

-BossFitMag.com

Do you have questions, comments or feedback about this episode, or thoughts about Chris Brogan in general? Leave your feedback below!

#291: Morning vs. Evening Workouts, Fitness Tips For Newlyweds, Benefits of Protein Fasting & More!

wedding

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

Aug 13, 2014 Podcast: Five Fitness Tips For Newlyweds, Using Jack Daniel’s Running Formula, Morning vs. Evening Workouts, Benefits of Protein Fasting, and How To Fix Bad Posture From Working On A Computer.

Have a podcast question for Ben? Click the tab on the right, use the Contact button on the app, call 1-877-209-9439, Skype “pacificfit” or use the “Ask Ben” form… but be prepared to wait – we prioritize audio questions over text questions.

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News Flashes:

You can get these News Flashes hot off the presses if you follow Ben on Twitter.com/BenGreenfield, Facebook.com/BGFitness and Google+.

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Here’s the link for the Ancestral Health Symposium 2014 videos.

Lots of premium podcast episodes are getting released lately - including audio chapters of Beyond Training, an interview with MyLapka designer, and much more. Click here to go premium and get access to a protected vault of over 300 audios, videos and .pdf downloads – all for 9.99/year.

September 21-23: Ben will be speaking at The 431 Project - where astronauts, technologists, screenwriters, CEO’s, educators and more, will assemble in the picturesque Green Mountains of Vermont to take up a crucial call to action to end inactivity and obesity in the U.S.. Imagine Ted Talks meets Davos meets the National Geographic Channel. Vibrant fall foliage, fresh farm to table cuisine and world-class sommelier-curated wine lists are a bonus of this exclusive summit. If you want to connect, share, learn, have the time of your life AND change the world… get invited by requesting an invitation in the efforts to lead 300 million Americans towards positive choices, healthy living, and simple, sustained changes that will change their lives.

September 25-27: Ben will be presenting at The Vermont Traditional Foods and Health Symposium at Shelburne Farms. Inspired by the teachings of the Weston A. Price Foundation, this event explores the core principals of how traditional diets can contribute to health, wellness, and longevity.

September 26-28: Ben will be speaking at 2014 Bulletproof Biohacking Conference in Pasadena – Dave Asprey has decided to extend the pre-sale ticket price of $400 until this Friday, August 1st. Dave is stacking this year’s event with an all-star speaker lineup of bestselling authors… entrepreneurs… Olympic athletes… nutritionists… world-class biohackersand more… Plus, an interactive expo of the latest biohacking ‘tech’ – including cutting-edge gear designed to get you into hyper-productive “flow” state, courtesy of the Flow Genome Project. And YES, that means Dave is making sure all the best ‘toys’ are on display in one place – and you get to play with them… click here to get in now.

October 8-13: Ben will be speaking at the Ironman Sports Medicine conference in October during Ironman Hawaii. He will be presenting on nutrition myths and alternative methods of fueling Ironman (and Brock will *hopefully* be there too)

If you want The Purigenex Intensive Collagen System that JJ Virgin talks about in the podcast, it has only been sold to plastic surgeons, doctors and medspas for the past 5 years. But this transdermal collagen mask and serum is being made available exclusively to Ben Greenfield Fitness Subscribers for $300 below the doctor price with FREE overnight shipping! Check it out here. You can also get the Age Reversal Serum she talks about here.

The Rock Star Triathlete Academy has relaunched with a lifestyle membership card! Click here for all details.

Go ask your burning Obstacle Racing questions at ObstacleDominator.com for the brand new Obstacle Dominator podcast.

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_899

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Listener Q&A:

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

Five Fitness Tips For Newlyweds

Robbie asks: He is calling on behalf of your biggest fan (and his soon to be wed brother) Marco. He and Marco’s fiancé Jasmine are wondering what your top marriage tips are for someone who loves all things triathlon, nutrition and Ben Greenfield.

In my response I recommend:
-These partner exercises

Using Jack Daniel’s Running Formula

Ignacio asks: He keeps reading and hearing that a lot of ultra trail runners train based on Elevation & Time rather than based on Distance. He is currently training for a rather hilly 50k trail run and would like to know the best way to incorporate elevation and time into his training?

In my response I recommend:
-Jack Daniel’s Running Calculator

Morning vs. Evening Workouts

Rick asks: He knows from listening to the podcast that working out in the afternoon is optimal but if he must workout in the morning, what are the factors he needs to consider to optimize that morning workout?

In my response I recommend:
-Glycerin suppository

Benefits of Protein Fasting

Troy asks: He has heard that eating less than 15 grams of protein in a day can activate certain detox pathways. He couldn’t find any scientific research on it but he has heard that you should do “protein fasting” once a week. What do you think? How often should you do it and what are the benefits or doing it?

In my response I recommend:
-Amino acids capsules or amino acids powder

How To Fix Bad Posture From Working On A Computer

Rachel asks: She has very bad posture ever since she was in university from slumping over at a desk.  It seems really impossible for her to reverse. She doesn’t know if it is from lower back muscle disuse or what… but what do you recommend for fixing bad posture?

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– And don’t forget to go to BenGreenfieldFitness.com/love!

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 #291 – Full Transcript

Podcast #291 from http://www.bengreenfieldfitness.com/2014/08/291-morning-vs-evening-workouts-fitness-tips-for-newlyweds-benefits-of-protein-fasting/

[0:00:00]  

Introduction:           In this episode of the Ben Greenfield fitness podcast:  Five Fitness Tips For Newlyweds, Using Jack Daniel’s Running Formula, Morning vs. Evening Workouts, The Benefits of Protein Fasting, and How To Fix Bad Posture From Working On A Computerand much more.

Welcome to the bengreenfieldfitness.com podcast.  We provide you with free exercise, nutrition, weight loss, triathlon, and wellness advice from the top fitness experts in the nation.  So whether you’re an Ironman triathlete, or you’re just trying to shed a few pounds, get ready for non-run-of-the-mill, cutting edge content from bengreenfieldfitness.com.

Brock:               Beep, beep, beep, beep, beep, beep, beep!  You know what I’m doing? Beep, beep!

Ben:                   Ah, no.  I give up.

Brock:               I’m a moving truck that is backing up.

Ben:                   Oh!  Yes.  You’re alluding to…

Brock:               That should be a familiar sound to you.

Ben:                   You’re creatively alluding to the fact that I am surrounded by moving boxes right now.

Brock:               Uhmm, I was going to make a sound like a box so I thought I’d choose the truck instead.

Ben:                   Yeah, box sounds are tough.  I got it now.  I get the truck.

Brock:               My humor is just too high, bro.

Ben:                   That’s what the moving truck sound like in Canada huh?

Brock:               Yes. Exactly just that dude.  It’s a French guy strapped to the back of the truck yelling beep, beep, beep.

Ben:                   Doesn’t it yell in a French accent?  So, it’s a little more like beep, beep, beep, beep.

Brock:               That’s racist.

Ben:                   Sorry.  So yeah I’m moving on Friday.  I’ve got the entire house packed up literally, we’re living out of boxes right now and we’re moving into our new home that we’ve been hacking together for the past year out in a forest in Washington so we’ll disappear up to there and you know what?  It might be the best part about this for our podcast listeners.

Brock:               I thought it was the French guy strapped to the back of the truck.

Ben:                   Inside a French guy strapped to the back of the moving truck is…

Brock:               What’s the best part?

Ben:                   My new office is soundproof.

Brock:               Hmmm!

Ben:                   So yeah!

Brock:               No more dog’s barking, no more children screaming in the background.

Ben:                   Yeah, it looks out into the forest and the tamarack trees and everything and it’s soundproof so no toilet’s flushing, or dog’s barking.  So, it will be nice!

Brock:               Hey, to anybody who hasn’t listened to the latest Obstacle Dominator podcast.  If you listen closely when nobody’s talking, you can hear crickets.  I don’t know who’s in that was on but it was very soothing.

Ben:                   That’s actually the sound of our complete lack of listeners to that podcast.  (laughs)

News Flashes:

Ben:                   So, Brock, you were telling me about how we’ve gotten some complaints about typos on my twitter feed?

Brock:               Yes.  Yeah, people writing back to you sending out things to like Plos One or Pubmed or Biohackers blog and correcting like say, “Oh, you’ve got a spelling mistake in the third paragraph. You’ve mispunctuated.”

Ben:                   Oh, all of the article?  Yeah, I don’t actually write all the articles that I tweet out.

Brock:               Not all of the articles.  Especially not the ones that are scientific studies on Plos One.

Ben:                   That’s right.  I just read the articles and tweet to them.  So, these are them.

Brock:               These are the tweeted articles that you…

Ben:                   These are them.  I take no responsibility for spelling mistakes.  The first one, actually this was a really interesting article that I think anybody actually I think anybody should go and read it, but especially people who are dealing with resistance to the ability that lose fat really need to go read this because it was one of the best synopsis of all of like the hidden reasons that you’re unable to lose fat that I’ve ever seen laid out in a really nice scientific format.  So, it’s a reallygood article.  It appeared in the Journal Obesity Treatment and the title of the article is “What Are We Putting In Our Food That Is Making Us Fat?” Food additives, contaminants and other putative contributors to obesity.

Brock:               Putative.

Ben:                   I think we all need to use the word putative more.

Brock:               Yeah.  I need to tattoo that on my arm.

Ben:                   What does putative mean?

Brock:               I’ve no idea actually Iwas hoping you do…

Ben:                   I can admit that I actually don’t know what the word putative means.

Brock:               Alright.  I am looking it up.

Ben:                   Okay.  You look up the word putative while I talk about this actual article.

Brock:               Generally considered or reputed to be.

Ben:                   Hmm, there we go.

Brock:               The putative father of a boy of two.  Hey, that’s you.

Ben:                   Thank you for using innocents, Brock.  So, what this article goes into are all of the non-traditional factors that can contribute to obesity and it goes in into a bunch of them that go above and beyond what we just find in our food like emotional stress, sleep deprivation, disruption of circadian rhythms, composition of the gut microbiome, oxidative stress, medications, the average temperature in your home, environmental toxicants.  It goes on and on before it even gets to the food stuff.

[0:05:11:0]

                           So, first of all that’s really interesting.  Just being able to look at the actual scientific evidence about how something is simple as the temperature in your home and consistently living in a comfortable environment has been scientifically shown to contribute to your ability to be able to lose or not lose weight.  And then, it jumps into a lot of the things in foods that could – not just cause obesity but also things that could prevent obesity and some of the differences between the two.  So, for example they do mention that there are some things called hydrocolloids that they put in food like guar gum, and something called β-Glucan and those can actually help to increase satiety and reduce caloric intake because they have these bulking properties.  And these would be things that could actually help you to stay fuller for longer.  They also point out all the evidence that all the color compounds and things like grapes and purple corn and blueberries and plants that the anthocyanins in these things, that can help to prevent obesity as well.  We always think of these as antioxidants but they’ve also got some pretty cool anti-obesity properties also.  But then they point out that there are subtle differences in these compounds that you also wanna pay attention to like I mentioned how bulking agent like guar gum or beta-glucan can help you to lose weight by increasing satiety.  If we look at another common bulking agent – one called carrageenan which you’ve probably seen before, you’ll find it in some coconut milk, you’ll find it in a lot of package compounds.  It’s in things like – even ice cream, you’ll find it in coconut ice cream, or what we called vegan ice cream.  That’s actually been shown to contribute to insulin resistance compared to something like guar gum.  So, it’s really interesting.  All these slight and subtle nuances that you can look at in terms of food additives.  Now, some of the biggies that actually do directly contribute to obesity that go above and beyond the ones that we’ve already know about right? Like high fructose corn syrup, sucrose, and trans-fats like we all kinda sort of know that maybe we shouldn’t be eating those but it delves into the scientific literature that shows us things like sodium benzoate which you find in fruit juices and salad dressing.  That can decrease leptin release which is one of the things that’s responsible for regulating appetite.  It talks about sodium sulfite, which you find interestingly in wine which can actually cause what’s called a lipopolysaccharide-induced interleukin-6 secretion which causes, I know…

Brock:               Makes me gasp.

Ben:                   … the sharp intake of breath like you know what it means. (laughs) It just sounds bad.

Brock:               It sounds terrible.

Ben:                   Anyways though, that – if you listen to the podcast episode that we did with Dr. Cate Shanahan, that type of inflammation, any type of inflammation really keeps fat cells from dying.  So, when you exercise or when you like maybe do some fasting and some cold exposure, all that stuff can cause fat cells to die but it won’t happen if you’re inflamed and sodium sulfite which you do find in a lot of sulfite-rich wine – it’s a preservative that they add to wines that’s something that can inhibit that process from occurring.  There’s something other…

 Brock:               I’m sitting on the couch wearing my cool, fat burner vest and having a glass of wine at the same time they’re sort of negating each other.

Ben:                   You know what?  I actually drink ice water when I’m wearing that vest and…

Brock:               I thought you’re gonna say iced wine.

Ben:                   (laughs) No.  But there are some wines like a lot of organic wines, they don’t have this sodium sulfite in them.  So, again I’m not saying you shouldn’t drink wine.  I’m just saying you should kinda choose it carefully.  So, some other things that they talked about like what are called perfluorinated compounds.  A lot of people out there like Paleo enthusiasts and stuff, they’re eating sardines.  If you’re eating sardines that are not like the organic sardines, packed in the healthy cans like the Bela brand is a good brand or like the Wild Planet sardines would be another.  They’ve got this perfluorinated compounds in them which are actually stored in adipose tissue.  So your body makes new fat cells to store what’s you’re getting in your can of sardines if you’re just choosing whatever happens to be on sale at the grocery store.  So, I mean I don’t wanna be the person who’s just like trying to scare tactic people into worrying constantly about the food that you’re putting into your mouth but this stuff does matter like if all you’re doing is shopping at Cosco in the bargain bin at the grocery store, you’re saving money but if you’re trying to lose weight, you may want to consider choosing the stuff that has the better ingredients and then of course trying as much as possible to choose the stuff that doesn’t need any of these ingredients added to it at all, you know.  The shop-at-the-organic-farmer’s-market approach when you can and again I know people now have the ability to be able to do that but I mean like, there are sources out there.

[0:10:09.1]

You can order organic bone broth from thebrothery, you can order like organic meats from U.S. Wellness Meats.  I mean, even if you live in a complete healthy grocery store oasis like you know, I don’t know, downtown Las Vegas or something.  Probably our podcast listeners were living in the Trump Tower.  You can still find some healthy stuff so go read the article.  It’s interesting, we’ll link to it in the show notes at bengreenfieldfitness.com/291.  Another interesting one for you female triathletes out there.  I tweeted…

Brock:               Oh! You pissed off a lot of ladies on facebook.  Did you read the comments in there?

Ben:                   Just briefly. I haven’t got…

Brock:               There’s a lot of word “uterus” I’ve never seen it come up that angrily and that often in a thread in my life.

Ben:                   Uterus.

Brock:               Uterus!

Ben:                   Uhm, so this research team at Loyola University – they looked at a bunch of female triathletes and released a new study that found that female triathletes are at risk of pelvic floor disorders like urinary and bowel incontinence, female athlete triad syndrome, menstrual problems, abnormal bone density and at a way higher level than “normal” members of the population.  They found that one in four female triathletes had at least one symptom of female athlete triad syndrome which is low bone density and eating disorder and irregular menstruation.  So really, really concerning factors here and I mean the whole pelvic floor disorder issue.  I see that a ton in the female athletes that I work with.  Even if you don’t see hormonal imbalances, you see low back pain, you see sciatica, you see urinary incontinence, you see pelvic floor issues and honestly, a big, big part of this I find is that female triathletes are omitting or however you wanna look at it committing two errors:  number one, they aren’t lifting heavy stuff enough so they don’t develop that type of core strength, that type of inner strength necessary for the body to be able to withstand the buffeting that takes place with the chronic repetitive motion of running and cycling especially and then the other thing that they’re not doing is they’re not eating enough good nutrient-dense food.  You know, and instead opting for scallions and dark chocolate.  So, basically I think that any female triathlete should go and read this article and it certainly gives me pause when I see the number of female endurance athletes that have pelvic organ prolapse which is the bulging of one or more pelvic organs into the vagina and I’m quoting that half of the study.  So, that doesn’t to me sound like a very pleasant thing.  So if you are concern about the bulging of your pelvic organs into your vagina or you’re a female athlete or someone looking again to triathlon, like I’m a triathlete and I’m all for triathlon but man, you’ve got to take care of your body, you can’t just go pound the pavement and swim, and bike, and eat the average endurance athlete diet and expect for your body to withstand the rigors for that.  So I mean, it’s one of the reasons that I wrote and I tweeted this, it’s one of the reasons that I wrote like my Tri-Ripped Triathlon Training Program – that’s like a combination of weight training and really nutrient-dense eating and triathlon training and it’s also one of the reasons that I wrote my Beyond Training book.  You need to take advantage of those resources if you’re gonna go out and do this to your body.  So, study finds female triathletes are at risk of numerous health complications.  Check it out.

Brock:               And not their uterus falling out.

Ben:                   Uhm, yes, yes.  That people are saying that their uterus is gonna fall out?

Brock:               Well, that’s the old belief.  That’s why the women left the marathon and the Olympics until like 15 years ago or whatever it was because there was a rumor that their uterus would fall out so that was the first and that people sort of jump on this whole – this article about.

Ben:                   Just like fall out and start flopping around in the street?

Brock:               I guess they rush very often to the forest.

Ben:                   Into the bushes?  Wow!  Alright, we just offended a lot of women.

Brock:               Yeah, we offended the French and now we offended the women.

Ben:                   Anyways, this next study is applicable to both sexes.  So, this was really interesting.  It appeared in this week’s Journal of Strength and Conditioning Research and what they did was they did a systematic review of all the different studies out there that look at what happens to your heart rate when you’re exercising in the heat.  And the interesting thing was that once you put all of the studies together that looked into your heart rate and exercising in the heat and the actual percentage of your body mass that you lose whether you’re losing one or two or three percentage of your body mass during like a run or a marathon or a tough workout in the heat or a triathlon or something like that, they actually came up with an equation that shows that on average for every one percentage of your body mass that you lose, your heart rate is going to rise by 3 beats per minute.

[0:15:32.5]

                           Now, I’m not just saying this to be nerdy and wear my math man propeller hat.  The reason I’m doing this is or saying this is because so many people go into – let’s say like, let’s say you’re doing ironman triathlon right?  So, you go in and you have this heart rate that you plan on being at for the marathon but by the time you get to the marathon of that triathlon you have lost 2% of your body mass which is not unreasonable, okay?  So, especially if you’re competing in the heat.  Oh, that would mean that whatever heart rate you plugged into your heart rate monitor that’s like your goal heart rate zone for that run, it’s gonna be because there’s a 3 beat increase in every 1% of body mass lost, it’s gonna be 6 beats off, right?  So, if normally under normal circumstances your money zone, that you know you can run a marathon really good at is a 142-148 beats per minute.  Well now it’s gonna be a 148-154 beats per minute because it’s gonna change by 6 beats.  The way that you can practically apply this is if you’re training for some kind of an event, then during some of your training sessions, weigh yourself before and after, figure out how much body mass you lose when you’re taking in about how much water you plan on taking in during the event and then adjust your heart rate accordingly.  Like plan ahead and know, “Okay well, technically I need to shove all my heart rate zones forward by six beats or forward by nine beats based on the fact that by the time I start this run or as I’m getting into this run or when I’m half way through this run, I’m gonna have lost 1-2% of my body mass.”  So, really interesting!

Brock:               That’s really good.

Ben:                   Yeah, so it’s a little equation – 1% body mass loss, three beats per minute.  So, get out your calculators, people!

Special Announcements:

Ben:                   So Brock, I just got back from the Ancestral Health Symposium in Berkeley.

Brock:               That sounds like such a nerdy, douchey, weird, kinda thing.  I’m jealous, I’m kinda wanted to be at it but just – they speak a new name.

Ben:                   Yeah, well we’re ancestral, we were healthy, we sat out in a campfire and dipped cricket protein cookies and camel milk and we actually did have cricket protein cookies and camel milk by the way.

Brock:               So, if they called it “The Cricket Cookie and Camel Milk Symposium”, I’ll be all over it.

Ben:                   (laughs) Anyways though, all the videos from that are available.  I don’t even know if I’m suppose to say this, I’m not sure if they’re published or not…

Brock:               Shhhh….

Ben:                   Anyways though, if you go to the show notes at bengreenfieldfitness.com/291, I’ve got a link in there over all the other videos if you weren’t able to make it, you wanna check out the videos from the Ancestral Health Symposium.  They’re actually some really interesting talks on like how to stimulate our ancestor’s lifestyle with the type of resistance training and like the length and intensity of our cardio intervals.  There’s talk about how to raise our kids more ancestrally from an educational standpoint, how our hunter gather ancestors would have learned most efficiently and how we can replicate that in our lives.  So, all sorts of cool stuff.  I’ll link to the videos, check them out.

Brock:               Okay, I take it back.  That sounds cool.  It doesn’t sound fishy.

Ben:                   It was, it was cool and then there was a camel milk too. Which I meanso…

Brock:               Was it good?

Ben:                   Uhm, it was good once you kinda got over the hump of drinking camel milk.

Brock:               Think of us.  Think of people’s faces as you drink it.

Ben:                   Yup, okay so anyways, a few other special announcements:  I’m gonna be – this entire next week for those of you who happen to be near Encinitas or San Diego, I’ll be down at Mark Divine’s SealFit Camp so if you wanna just watch me suffer.  Apparently it’s open for viewing to the public when we’re out there on the grinder and stuff suffering.  So, you can actually go watch me get the crap kick out of me down there if you happen to be near San Diego and you wanna drop in to the Seal Fit facility…

Brock:               It would be kinda be fun to watch actually.

Ben:                   I’ll wave to you as I’m immersed in ice water…

Brock:               Waving with one hand and wiping the tears away with the other.

Ben:                   Next, I will be on September 21st to the 23rd, I will be speaking at the 431 Project.

[0:20:00.2]

You can check that out at the 431project.com.  That’s over in Vermont and it’s this big Ted Talk style event that takes place on this farm and awesome cuisine, world class wine list, I’m sure they don’t have sodium sulfide in them, really kind of exclusive high-end summit.  So, you can check that out at the 431project.com – it’s gonna be pretty cool.  I think maybe even Richard Branson is gonna be there.  So…

Brock:               What?

Ben:                   Yeah, so crazy. And then September 25th to the 27th, also in Vermont, I’ll be speaking at the Vermont Traditional Foods and Health Symposium and it’s like that little farm out there.  So, I think that also looks like a great event so if you happen to live in the Vermont area or you want to – I don’t know, some stranger isn’t go to Vermont.  Those two conferences, will be there.

Brock:               It’s beautiful on the fall.  Isn’t that where people go to look at the leaves change? Except it’s not quite late enough from the seasons to see it at.

Ben:                   I just usually go to the park downtown to watch the leaves change but you could also fly to Vermont, I guess. Ah, September 26th to the 28th, I’ll be in L.A. speaking at Dave Asprey’s Bulletproof Biohacking ConferenceActually it’s in Pasadena…

Brock:               Yeah, close enough.

Ben:                   …which I think is pretty close to L.A. – yeah, so you can check that out at I think it’s bulletproofconference.com.  We’ll put links to all these things and these dates in the note shows in case you happen to be around any of these places.  And then, if you’re gonna be in Kona during Ironman Hawaii.  Go register to hear me speak on the nutrition myths of endurance and ironman training and that’s going to be at the Ironman Sports Medicine Conference.  I’ll put a link in the show notes over at bengreenfieldfitness.com/291 where you can register for that. While you’re at it fly down to Hawaii and watch the superbowl of triathlon which is actually pretty amazing.  All of that, we will put links to over in the special announcements.  Did I miss anything, Brock?

Brock:               I don’t think so.  I think you told me things I didn’t even know.

Ben:                   Hmm, that’s easy to do.

Brock:               Nice guy!

Voiceover:        Did you know that Ben Greenfield personally mentors trainers, coaches, physicians, and nutritionists from around the globe?  From business building tips to advance team and performance and health concepts.  It’s all part of a private mastermind called the Superhuman Coach Network.  When you join you get instant access to monthly workshops with Ben, a Q and A forum, over forty 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.  That’s superhumancoach.com/podcast.

Listener Q & A: 

Robbie:             Hi Ben, my name is Robbie Stryle and I’m calling you in behalf of one of your biggest fans and my soon-to-be-wed brother, Marco.  His fiancé, Jasmine and I were wondering what your top marriage tips would be for someone who loves all things: triathlon, nutrition, and Ben Greenfield.

Brock:                        Don’t do it, Marco.

Ben:                          Uhmm, yes Marco, run.

Brock:                        I don’t know Jasmine but she – I’m sure she’s evil.

Ben:                   I’m sure she’s a nice girl but, yeah.  No, seriously though I mean like if you’re getting married, probably the best things I could recommend to you would be to get like a little tandem bicycle for two and may be a – if you’re a triathlete and you’re into triathlon which is sounds like you are, Marco, maybe like a swim tether, you could tether each other together and one of those leashes for running, so that would also work well so you’ll have to stay together when you run.  No, I’m kidding.  You don’t need a tandem bike and swim tether and a running leash to be happy.  I would say…

Brock:                        Now you could just go straight for the surgery and surrender yourself to the other person.

Ben:                   I’ll give you 5 tips.  I’ll give you five kinda newlywed fitness tips and I’ve been happily married for 11 years so I haven’t messed up yet but I’ll give you a few other tips that I wish I’d have known when I got married. The first things…

Brock:                        Eleven years?

Ben:                          Yeah!  Eleven years, man.

Brock:                        Yeah, I’ve had a t-shirt for longer than that.  That’s not impressive.

Ben:                   So, first of all, this is kinda more of a nutrition tip than a fitness tip but I would say, first of all, cook together.  When one person does the cooking in the home, it really does create a little bit of a disconnect and possibly if it’s Jasmine doing a lot of the cooking or you I guess, like a little bit of resentment too.  So I try and cook one to two times a week in our home.  So, Jessa definitely does cook more than me but  the boys and I have the nights where we will get together and we’ll cook something new and yeah, sometimes it is just like scrambled eggs when I’m cooking with the boys.  But then I also go out of my way and I try and pick one dish that I come across on a website or in one of the cookbooks – I think I get like 10 cookbooks a week sent to my door from different publishers and so it’s pretty easy for me to just open the page and find something that looks good and make it but cook together too, don’t just have one person do the cooking and don’t just step in and kinda cook your own meals every now and again or be the person that cooks every now and again but also find things that you can make together even if one person makes the salad and the starch and another person kinda like does the meat dish, whatever.

[0:25:34.8]

                           Spending time in the kitchen and cooking together, and flirting, and hanging out, that’s one thing that can really help you out and you’ll learn a lot about nutrition together as well.  And one of the things that I noticed when people have been married for a while and sometimes will come to me for nutrition and training advice.  One of the first things I hear is, “Well, I’m onboard but my wife isn’t or my family isn’t”, and a big part of that is because they didn’t cook together or sometimes they don’t eat together, they don’t enjoy a lot of the same foods together and eventually there’s this huge disconnect.  So, just start off by making it a really good habit to just cook together and kinda eat a lot of the same things and be on the same band wagon when it comes to nutrition.  The next thing I would say is exercise together when you can.  My wife and I will still do this like we will still go outside in the driveway and do our sandbags and our kettlebells and lay our yoga mats out in the driveway next to the car and just do our workout while the kids are out there running around and playing.  It’s a great example for the kids and it also kinda brings us together.  We actually – it’s almost like our relationship grows the more that we work out together because it’s just like you know, we give each other a big sweaty hug and a high five after the workout and getting your partner on board of working out with you rather than having against, similar to cooking like don’t have your cooking be just your cooking and your special diet, share it with your spouse.  Same thing with working out, if you’re kinda doing a similar workout program, maybe even signed up for a similar event or activity.  That can really help keep you together.  So, I’ve got an article that even has a bunch of partner-based exercises that you can do together and I mean, you can do everything from partner carries uphill and then you switch and the other person carries to partner Rose where you’re both seating on a stability ball facing each other with an elastic band, to partner pull-ups where one person is straddling, the other person with her arms extended and that person who’s laying down on the ground is doing a pull-up and then you switch.  There are all sorts of partner exercises that you can do.  I’ll link to this article that I wrote over on the show notes with five of them.  But partner exercises are really good to do and it’s actually pretty fun to be able to lift your partner and it’s pretty tough actually to lift a dead body weight rather than lifting a barbell or dumbbell or something like that.  And by dead body weight what I mean is… a body weight that – you know what I mean anyways.  Oh Filly, don’t kill your spouse.  Okay so, the next thing that I’d recommend is to plan activities that require physical activity.  So, we plan things like trips to sky high, trampolining, indoor trampolining – what do they call them – trampoline stadiums where you jump around, jump into the foam pits and you played dodge ball and you just bounce around.  We do trips to play lazer tag, we go out to our land and with the kids we play capture the flag and this double up as workouts but they’re also activities that we do together and they go above and beyond just playing video games or watching a movie or catching up on tv.  I mean, even as something as simple as hiking over to the river and jumping in the river and swimming around a little bit and getting out.  These are things that if you plan out – I think I’ve talked about this before on the podcast, maybe I have but even sex, like we’ll plan out sex.  Meaning that that morning we’ll like make out real quick in the kitchen and you know, I’ll slap her butt at lunch and then there it’s just like you’re almost like planning and anticipating all day because if you plan it out, then it’s a lot more likely to happen.  And the same thing with physical activities and activities that you do together like if you say in the morning, “Hey, let’s go for a walk or let’s go for a hike after dinner”, or you plan something like that, you are a lot more likely to do it rather than just like flop on the couch to pull a pullo or you know, to watch a movie or whatever.  So, plan out physical activity so you can break up the routine of just sitting around – that would be number 3.

Brock:                        You know, for a bit there I was going to say this is a whole different side of you that I’ve never seen before the romantic side until you said, “slap her ass”, as a romantic gesture.  I was like, “You know what?  that’s Ben.”

Ben:                   Yeah, yeah.  Jasmine, you can slap his ass too.

Brock:                 There you go.  Yeah, that fixes it.

[0:30:00.2]

Ben:                   So, I hardly eluded to this but sign up for activities together.  Jessa and I usually half a dozen times a year, we signed up for the same event like together we’ve already done this year one triathlon and two Spartan events.  Just the fact that you’re signed up for an event together whether it’s a cycling event or a crossfit workout or a local 5K or whatever, that automatically will start to align your physical activity interest and the likelihood that you’re gonna train together.  So, ever since we’ve been married, I don’t think a single year has gone by that Jessa and I haven’t had at least one big event like a day-long adventure race or triathlon or something that we’re both signed up for.  Training for together, driving two together, experiencing together and that’s really kept us from growing apart from each other in terms of our physical activity goals.  I just think that when you’re training for an activity together, you’re much more likely to keep your exercise interest kinda aligned.  So, sign up for an event and get your spouse signed up for an event too and that’s really important.  And then the final thing is –and I just got done writing an entire book about this.  It’s like a few bucks on Amazon but get your kids onboard once you do have kids and make them a part of exercise, make them a part of the workout and at least one workout that we do every week is with the whole family.  It’s at the park where we’re running around  doing – you know, partner carries, and push-up on the park bench and balancing on the fence and box jumps up and down on the park gazebo but the kids are in tow with us in making exercise and physical activity and working out.  Again, part of being a family – that’s enormously important.  And again, I just see too many people who I counsel and who I consult with, or just off to their own thing and their family is just like, they’re almost like the lone wolf apart from their family because they’ve signed up for this event on their own.  They’re like training for an ironman triathlon but their family isn’t  really even interested in triathlons or interested in physical activity and it’s a little sad.  And frankly, I think that if you as a newlywed, put yourself in this situation where you’re planning and getting your kids onboard, you’re doing events together, you’re training together, you’re planning physical activity, you’re cooking together, then you can do a lot better job staying together and I really, really wish that I can do a Dr. Phil accent because I feel like I was just Dr. Phil.

Brock:                        I’ve never seen Dr. Phil but I do feel like that so – that’s something that he would have said.

Ben:                   He kinda has a southern accent but I’m not – I probably sound right now more like a scary hick than Dr. Phil.  So, I’ll shut up and we’ll move on to the next question.

Ignacio:             Hello Ben and Brock! This is Ignacio from Ontario, Canada.  My question is as follows:  I keep reading and hearing that a lot of ultra trail runners train based on elevation and time more so that they train based on distance.  I’m thinking about training for a 50K trail run, quite hilly actually, and I’m trying to think about what’s the best way to incorporate elevation and time rather than distance and see if this translation is actually possible because most of the training plans that you see out there are actually based on distance alone.  So, if you could fill me out in terms of this translation again how you can incorporate elevation and time rather than distance for 50K trail run in a rather hilly terrain.  Alright, love the show!  Thank you!

Ben:                   You know, Brock I wasn’t quite sure but do you think he’s referring to the Jack Daniel’s running formula?

Brock:                        Ah, it could be, it could be.  I own that book and I actually got my run coach certification from Jack but he never talked about elevation in the course.

Ben:                   Well, there’s a little bit – I own the drink by the way.  You own the book and I own that – I own the beverage.  So, Jack Daniels is not…

Brock:                        The formula is simple.  Open bottle, drink bottle.

Ben:                   Not to be confused with the whisky.  Jack Daniels was a running coach and kinda like – I believe he was a physiologist but he studied the performances of a bunch of middle distance runners, and long distance runners and found that even when their VO2 max – their  maximum oxygen utilization varied widely that you still saw some pretty equivalent performances across the board and he was able to develop this specific aerobic profiles based on all these different runners’ performances and generate these tables that allowed runners based off of their run performance in like a 5K or  a 10K or a marathon to determine how they would perform at any other race distance and also how they should train.  And he called the values that these performances were based on V.values.  And there are calculators now online.  I’ll put a link to them in the show notes where you can go to a Jack Daniel’s running formula calculator and you can plug in let’s say, you know, I’m actually gonna go run a community 5K tonight with my family and I could plug in my time that takes me to run that 5k like 13 minutes, I’m just kidding.

Brock:                        Nice! Dude.

Ben:                   If I really push myself, I’ll probably 16 and a half to 17 minutes to run a 5K.  So, what I would do is I could go and I could plug in my time from running that 5K and the Jack Daniel’s Running Calculator lets me calculate my training phases, it lets me calculate my race phase, it lets me calculate what my finish time might be in a 10K or in a half marathon or in a marathon based on my time from a 5K but it also lets you find out what your equivalent finish times at other altitudes for that race would be or what your training phase should be at other altitude.  I don’t know if you’re aware of this Brock but the Jack Daniel’s running calculator now allows you to figure out if you ran a 5K, let’s say you ran a 5K in 20 minutes.  Okay? You could not only find out what your training phases should be for your speed phase and your endurance phase and your tempo phase but you could also find out what that phase would be or should be if you’re training at 2,000 feet or 3,000 feet or even a course that has x number of feet of uphills or x number of feet of downhills.  And for those of you who are basing this on the metric system, you can also calculate this based on meters instead of feet.  So, I think that might be what Ignacio is referring to possibly because you can actually calculate based on elevation profiles of where you’re gonna train and also elevation profiles of where you’re gonna race.  So…

Brock:                        I can actually see my Jack Daniel’s running formula book from where I’m standing but my headphone cord won’t reach.

Ben:                   Well, the calculator’s actually are pretty easy to use.  You don’t have to read a book.  You just plug your values in to the calculator.

Brock:                        Yeah, I’m just wondering if whoever programmed this calculator didn’t sort of do an extrapolation on it.

Ben:                   Well, let’s see.  So I’m gonna plug this in.  We’re gonna do this.  This gonna bea great podcast.

Brock:                        Okay.  You do that and I’m gonna put my headphones down and will get the book and see if I can find the elevation part.

Ben:                   Okay, so I’m gonna plug in to 10 km into this running calculator and then what I’m gonna do is – let’s say you could run 10 km in 45 minutes.  So, we’ll say, 00.45.00 so, 0 hours, 45 minutes, 0 seconds.  And then what I’m going to do is I’m going to calculate my appropriate training paces, okay, and then I’m gonna click go.  Okay, so this tells me now for my easy or long runs, I should run an 855 minute mile, for my marathon paces if I’m going to go out and run a marathon, I’d run a 754 minute mile, for my threshold runs or like intervals that are long intervals, I should run a 722 minute mile, for my very hard intervals like 5 minutes or less, I should run a 648 minute mile and then for like sprints or short distances on the track like a 100 to 400 meters, I should run a 624 minute mile.  So, I can just plug that in and get all my suggested training paces.  It’s pretty cool!  The elevation stuff is honestly like, it’s probably gonna be pretty crappy podcasting if I try and do calculations for elevation on the podcasting but here’s one thing I could do – I could say, “Okay, let’s say I wanna run that 10K again but I’m gonna be thinking to run in Park City, Utah.  So, I’m gonna be at whatever like 8,000 feet.  Well, it tells me now that my – if I can run a 10K in 45 minutes at 8,000 feet then I could run at sea level in 42 minutes.  I could run at 10,000 feet in 45 minutes and 34 seconds.  It’s a pretty cool calculator, honestly man.

[0:40:00.0]

Brock:                        I believe you.  I just – I don’t think that comes from Jack Daniels.

Ben:                   It does, it does.  Oh, you mean like the altitude part of things?

Brock:                        Yeah.

Ben:                   I don’t know if the altitude part but it is the Jack Daniels running calculator online.

Brock:                        Oh, wait… altitude training, there we go.

Ben:                   Boom!

Brock:                        Effects on running performance loads, other factors.

Ben:                   Would you like to read us that chapter as we sit down…

Brock:                        That’s gonna be awesome.

Ben:                   …got a glass of scotch? (laughs)

Brock:                        It’s page 56 for those of you following along.

Ben:                   I can hear the pages turning.

Brock:                        “If your normal training program calls for 7o miles of running per week, there’s no reason to vary from that unless your time…”

Ben:                   (snores)

Brock:                        Yeah, we won’t do that but it does actually, yeah you’re right.

Ben:                   (noises) Okay.  Alright, so there you go.  Check it out.  Jack Daniels running formula for those of you who are wanting to do this, we’ll link to the running calculator online.  Great questioning Ignacio.  Ignacio.  That’s just a cool name.  Sounds like he stepped out of the 15th century.  It’s like a painter or sculptor.  Ignacio.  Or he’s an actor in a Spartan movie.  Ignacio! (laughs) Bring us the swords, Ignacio.  Alright, next question.

Rick:                  Hey Ben and Brock, this is Rick in Ohio.  I’ve a question about working out in the afternoon vs. the morning.  I know from listening to your podcast that it’s optimal to workout in the afternoon but if I can’t do that, if I have to workout in the morning, what are the factors that I need to consider to optimize that morning workout?  Alright.  Thanks for the podcast guys.  Love all the content.  Take care.

Ben:                   This is a pretty good question…

Brock:                        It is.

Ben:                   … because I’ve actually forcing myself to workout early in the morning like 6AM.  I freaking hate it.  I’m not a morning workout guy but I’ve been doin’ it to gettin’ ready for that Seal Fit Camp and there are certain things that I’ve been doing that I want to share with Rick that will allow you to get a good workout if you are gonna workout in the morning.  But just stepping back and looking at what the best time of day to actually exercise, would be – the basic idea here is that we have our sleep and wake cycles and most of you know that it follows this normal daily cycle called a circadian rhythm and that circadian rhythm is what regulates things like body temperature and blood pressure, and production of hormones, and alertness and metabolism and you can kinda sort of reset your circadian rhythm based on environmental cues like using an alarm clock or establishing certain meal times or even when you workout.  So, studies have actually been done that have shown that people you consistently exercise in the morning, teach their body to be more ready for exercise at that time of the day.  And then they actually did a follow-up study with these folks where when they switched them to evening exercise.  They didn’t feel like they performed quite as well.  Their rating of perceived exertion was higher.  So, that’s really important that any athlete or person who is training for a specific event know that you can adjust your circadian rhythm and how well you do workout by training at the same time of day that whatever event you’re training for is going to occur.  So, if you do say like your marathon training in the morning, you may perform better on race days since most marathons typically start in the morning.  The idea here though is that in terms of research on the best time to exercise, the afternoon wins out.  Like your strength is greater in the afternoon and this is all proven by research.  Strength is greater by about 5%, your aerobic capacity or your endurance is about 4% higher in the afternoon, injuries are less likely to occur in the afternoon because the afternoon is when your body temperature peaks, and your recovery is better in the afternoon because your post workout protein synthesis or your ability to use protein for muscle recovery also peaks.  And in addition, evening exercise can help you to sleep better and they’ve showed that vigorous exercises close to a half hour before bedtime doesn’t affect sleep or cause you to sleep any less and evening exercise in most cases actually help sleep better than morning exercise does.  So, it’s kind of a toss-up if you’re just exercising to stay fit and to get the most out of exercise possible, exercise in the afternoon or the early evening.  If you’re exercising to prepare for an event, especially if it’s an event that like most events takes place in the morning, then exercise in the morning.  If you don’t get to choose and let’s say that even if you’re not training for an event you just have to exercise in the morning, I definitely have some tips for you for exercising in the morning.

Brock:                        Alright.

Ben:                   So, here are my 5 morning exercise tips.

Brock:                        You’re all about five today.

Ben:                   Five! It’s like Sesame Street.

Brock:                        (singing)

Ben:                   There’s only one number in today’s episode.  This episode is brought to you by, the number 5.  The letter L.  What’s the last thing that they usually devote Sesame Street episodes to?

[0:45:01.6]

                           Let me think – number, letter… I don’t remember.  Anyways, if somebody knows what’s right, at the end of the show, let us know so that we can…

Brock:                        It’s been a long time since I watched Sesame Street.

Ben:                   Gather that important piece of knowledge.  Okay, so the first thing is that if I know I’m gonna do a morning workout, I make sure that I do my heart rate variability measurement before I get out of bed because for me, part of my morning routine and my morning routine becomes all the more important if I’ve got a workout that I’m going do, part of that routine is measuring my heart rate variability which allows me to see how strong my nervous system is for that day.  So, what that means is that if I wake up and my sympathetic nervous, my fight or flight nervous system, is giving me a really low score, then I know that I may not have all that hot of a sprint-based weight training based workout that morning and I may want to put a little emphasis on aerobics and yoga and vice versa if my endurance feedback is a little bit low, I may wanna focus more on not overtraining my para-sympathetic nervous system and instead focusing on weight training and interval-based training.  The other thing I liked about heart rate variability training is as you’re doing it, you’re just laying there and doing deep breathing and most like preparing your body so it almost like pre-workout meditation which I’m a big fan of.  So the next thing is, caffeine is definitely an ergogenic aid when it comes to morning workouts.  If I’m gonna do a morning workout, it’s always better if I wake up and I get the coffee pot going almost right away.  By doing that you’re gonna be able to get caffeine in to your system.  It takes about 20-30 minutes in most folks for it to really work its way into the bloodstream and for you to start to feel some of the ergogenic effects.  So, I definitely recommend caffeine as part of a morning workout if you have the time to squeeze it in.  Now speaking of squeezing stuff in, let’s also talk about squeezing stuff out.  Do you like that segue?

Brock:                        That’s nice.

Ben:                   Like the in and, yeah.

Brock:                        What I really like is – you said segue right.

Ben:                   Segue.  So the next thing is that it can be tough if you’re gonna do a hard workout to do it with the booze still inside you.  So, I would recommend that – that’s another reason that I drink the coffee ‘cause that’ll help to get the stuff moving, but usually if I know I’m going to do a morning workout while I’ve got the coffee on, I’ll do some jumping jacks and some hip flexors stretches and like some deep squats like opening up the hips.  Squats really help.  All that stuff to kinda get the poo moving.  And if I have very little time ‘cause I’ve been in places before like before a race where I know I just got  – I’ve got 20 minutes to get to the race and you know, I just got to squeeze stuff out.  For a while there, you know, ‘cause my bowels are always just like before a race, I’m just like – I don’t want anything in there, right?  Like I do not want any poo in me when I’m running a marathon or an ironman, triathlon, or something like that.

Brock:                        Just like those lizards that just poop all over the place before they run away from predators?

Ben:                   Exactly. (laughs)

Brock:                        It’s good, it’s smart.  Just like(making sounds)

Ben:                   So, this is gonna sound kinda weird but I’ve actually found that if you’re in a time of need and you just wanna go fast, glycerine suppositories work amazingly well.  Literally, you can just – let’s say you wake up for an event and your race is at seven and you wake up at five and you’re lying in bed just maybe doing your heart rate variability and everything, just shove a glycerine suppository up inside you, wait 15 minutes.  You get up and I mean, stuff just flows out of you.  That quickly.  You don’t want to make this like a habit because you don’t want to make yourself become dependent on suppositories or whatever.  But for the really hard workouts before a race, I say glycerine is totally natural.  Just attracts water into your bowels so you poo.  It’s not like a pharmaceutical or anything like that so I mean it sounds kinda gross but it actually works.  If you’ll just like, “Okay, I’ve got – I know I’m gonna wake and I know I have this short ten minute window to get my poo on and get going, just do that and it can work as a natural poo enhancer.  The next thing I would recommend – and by the way, there are different kinds of suppositories, glycerine is the most natural.  All the other ones have like pharmaceuticals in there you’re gonna absorb that might make you feel a little strange the rest of the day.  So, careful.  Choose your suppositories wisely.  A longer warm-up for your morning workout – I find that I usually need at least 10 extra minutes of dynamic arm swings, leg swings, jumping jacks, body weight squats, body weight push-ups, a bunch of stuff like that before a morning workout compared to just being able to get up and go in the afternoon or evening because your body temperature is gonna be low in the morning.  So, plan on a longer warm-up if you want a really high quality workout in the morning.

[0:50:04.4]

                           Just a basic dynamic warm-up, move in as many directions as possible, swing your legs and your arms in as many different directions as possible, do a bunch of body weight calisthenics and that will really help get the body ready.  And then the last thing is, after that morning workout, do all of us a favor because I’ve had this happen to me in conferences before and before I show up in meetings, cold shower post morning workout.  You do not want to be that person faded out, you know, swell over your brow, red in the face, you look like you just sprayed a bunch of hot peppers for breakfast because you did your morning workout.  So, cold shower and this works any time of the day really if you’ve worked out and then you just get – you know, pull on time and get to work.  I like a 3-5 minute cold shower, it’s good for recovery, it’s good for shutting down inflammation but it also really good at kinda keep the stink off.

Brock:                        I think it’s key to that it’s 3-5 minutes ‘cause if you take a shorter cold shower like if it’s only like a minute or a minute and a half, I think your body actually reacts by making you hotter.

Ben:                   I agree.  If I just like jumping really quickly, I’m still sweating when I get out.  Three to five minutes to me seems like the money is on to stop the sweat and I will literally turn and direct the cold flow directly under my armpits, under my crotch, like any area where you have a bunch of those sweat glands that you know are the stinky kind.  I will direct the cold water into those areas so it specifically cools those areas.  So, those are my tips for you, Rick for your morning workouts.  Do your HRV and your morning breathing, get some caffeine, do a little poo enhancement, do a longer warm-up and then take a cold shower afterwards.

Troy:                 Hey Ben and Brock, this is Troy from Jacksonville, Florida.  I have a quick question on protein fasting.  I’ve read that eating under 15 grams of protein activates certain detox pathways and I just wanted to get your opinion on it.  I really can’t find any scientific research on it but I’ve heard that you should do it once a week.  So, how often should you do it if you should do it all and what benefits do you get from it? Thanks.

Ben:                   Protein fasting.  I’m sure a lot of animals like this approach – that people take this approach.

Brock:                        Oh, I see like what animals do?  Do they think about their diet so much, I don’t think.

Ben:                   Yeah.  Pure tasty animals die.

Brock:                        Yeah, kids will probably really appreciate this one.

Ben:                   I think this one originally came from a book called The Protein Cycling Diet and you can download it for free online.  Like if you google “protein cycling diet” you can find it it’s like a free book.  But anyways the idea behind protein cycling is that at some point in our ancestry are days were governed by the sun and like in the tropics the sun is down for like 12 hours everyday.  And so when there’s no fire, there’s not a lot to do in the dark except just sleep.  So our ancestors likely fasted 12 hours every night even if they ate continually through the day.  So, a 12 hour fast may have been sufficient to induce some of the longevity benefits and the cellular what’s called autophagy or cellular cleaning up benefits of fasting and…

Brock:                        Autophagy.

Ben:                   Autophagy.  Perhaps our ancestors are already doing some protein fast or some protein cycling or some protein restriction.  So, in the protein cycling diet they even recommend three 24 hour periods each week where you consume very little protein so that you get some of this activation of the calorie restriction and the longevity benefits of avoiding protein.  If you delve into this a little bit more, it might make a little bit of sense because there are some dangers of excess protein.  And in my opinion there are quite a few people out there and I know people listening in the show who are doing eggs and bacon every morning for breakfast who are kind of overdoing the protein a little bit kinda getting over and above that 30% that I recommend is being the high end of your protein intake.  One of the issues here is that if you are eating too much protein, you can put yourself at risk with what’s called protein toxicity.  Now, the way that this works is when you breakdown protein from food like meat or whey protein or eggs in the energy, your kidneys have to remove a nitrogen from the amino acids that’s in that whole protein sources – it’s called deamination.  And when you do that, you get ammonia as a chemical by-product and ammonia is actually pretty toxic, your liver has to convert into urea and then that passes out of your body as urine.  So, eating too much protein can put a little bit of unnecessary stress on your liver and on your kidneys and in addition when you’re processing ammonia, processing ammonia properly requires you to have adequate carbohydrates and adequate fat as what are called co-factors.

[0:55:12.2]

                           So, if you’re overloading your body with protein without these other two macro-nutrients as a part of the diet like if you do a lot of lean protein shakes and just like lots of eggs without any additional fats or carbohydrates accompanying them, then a lot of times you’re going to increase even more the amount of work that you are putting on to your liver and your kidneys.  You’re not giving your body enough of the fat-soluble micro-nutrients that it needs as well and so you can generate some health problems and actually the Inuits have this problem that they refer to as protein toxicity.  They call it rabbit starvation and it wasn’t because people or Inuits were eating too much, you know, some people think this is rabbit food like you’re eating lots of carrots and lots of vegetables so you’re suffering from rabbit starvation but it actually refers to the consumption of very lean meats and rabbit is a very lean meat and you get weakness, and you get weight loss and you get this general feeling of illness because you’re eating lots of very lean protein in the absence of adequate fats and carbohydrates.  So, the Inuits called this rabbit starvation, you know, rather than eating whatever, whale meat and seal and fish and all these stuff.  You know, we’re getting that lean meat and so it can cause some protein toxicity issues.  And then the other thing is that periodic protein restriction has been shown in studies to help with the cellular autophagy which I talked about which is where your cells kinda do this spring cleaning and clean out old and useless proteins that would otherwise accumulate in your body because your body is having to rely on some of its own proteins for energy.  The idea behind a protein fast makes some amount of sense or at least the idea behind not overdoing your protein makes some amount of sense.  Now, I recommend that folks get anywhere from 0.55 to 0.7 grams of protein per pound of body weight and if you’re an athlete who’s really trying to pile on muscle about 0.8 grams per pound of body weight.  And I haven’t seen any evidence that eating more protein than that, that 0.8 grams per pound is going to help with something like muscle gain for example.  And I do think that not just a protein fast but just a general fast from calories period can be something that can help quite a bit with cellular clean-up on a daily basis.  This intermittent fasting approach, this 12 hour overnight fast or 14 hour overnight fast but the caveat is that a lot of people hear this and they’ll be cross fitters or they’ll be triathletes and so they’re combining this intermittent fast with very tough workouts.  That’s a quick fast track to hormonal depletion and overtraining.  So, I would recommend that you avoid fasting on the days that you’re doing very hard workouts or at least those very hard workouts not occur during your fasting periods and that if you’re gonna do this fasting, you do it during a period of time where you’re not getting extremely catabolic.  That’s something important to bear in mind.  The other thing to bear in mind here is that when Troy asked about protein activating detox pathways or lack of protein activating detox pathways, whereas protein fasting can definitely help with cellular cleanup, it’s important to understand that the detoxification pathway in your liver specifically what’s called the phase 2 detoxification pathway in which you add chemical groups to toxic compounds, so you’ll add like glutathione or glycine or taurine or other amino acids to compounds to make compounds less toxic to your bodies, less toxic to your tissues to make them easier to excrete, that requires you to have amino acids.  It requires you to have adequate proteins in order for phase 2 liver detox to actually occur.  So it actually will work in the opposite manner.  If you don’t have adequate protein like if you’re really restricting amino acids or really restricting protein, then you can actually inhibit these phase 2 detox pathways.  There’s a variety of different phase 2 detox pathways, for example one is called like the glutathione pathway – you hear about glutathione as a detoxing supplement that has a major antioxidant that assist with detox.  Well, for that glutathione phase 2 detoxification pathway to take place, you actually need to have enough essential amino acids on board in order for that to happen.  So, it’s kinda like finding this balance between getting enough protein to support liver detoxification pathways but not overdoing and I would say especially not getting close to overdoing that 30% of your total daily needs as far as your protein intake.

[1:00:05.8]

                           This is also where supplements can help out, I mean, if you’re trying to restrict protein and not get too much protein but also support liver detox pathways and get adequate amino acids from muscle repair and recovery and potentially even muscle building.  When you look at amino acids like if you look at something like Master Amino Pattern capsules or if you look at something like an amino acid powder like Thorne FX makes the aminos, amino powder.  When you look at the net nitrogen utilization, which is how much of that amino acid is actually used for protein synthesis or for liver detox pathways, it’s well over 90% if you look at a dietary protein supplement like whey protein for example, it’s about 16%, and when you look at steak it’s about 32%.  So, you’re looking at way less nitrogen buildup, way less ammonia buildup from the use of amino acids and you can literally take 10 grams- that’s usually a heaping teaspoon of the powder or a couple teaspoons of the powder or about 10 of the capsules of an amino acid and you can use that as a complete substitute for a protein-containing meal and when you look at the actual nitrogen catabolites, they’ve measured how much nitrogen is actually kicked-off, how much of that toxic ammonia by-product gets kicked-off when you’re using aminos like this.  You get about 84% kicked-off from something like a dietary protein supplement like whey protein or protein powder, you get about 68% kicked-off from like steak and chicken and eggs and stuff like that.  One percent is kicked-off from something like an amino acid capsule or an amino acid powder.  So there’s literally no issues with renal stress or with hepatic stress, your kidneys and your liver do just fine and you get a bunch of extra amino acids for detox pathways and muscle recovery without actually putting yourself at risk of protein toxicity.  So I’m a big fan of just like if you’re concerned about protein, or even if you’re gonna do a weekly 24 hour fast or even if you wanna do a daily 12 hour fast but not lose muscle or you gonna do some protein fasting, have some amino acid around because you’ll get all the benefits of protein fasting without any of the catabolic side effects.  That’s why you could do something like a 24 hour fast and you can just do 10 grams of amino acid powders or capsule for breakfast, lunch and dinner.  Some greens, some water, a little bit of lemon juice for alkalinity and that’s it.  That’s all you would need during that 24 hour, you know, clean-up fast.  So, those are my thoughts on protein fasting.  I think most people overdo protein, I like the idea of intermittent fasting as long as you’re not gonna do hard workouts while you’re doing it and then I also like the idea of longer fast or even shorter fast and people who don’t want to lose muscle but doing it with the use of amino acid supplements.  So, those are my thoughts.

Brock:                        That’s something that you’ve recommended in the past for recovering from something like ironman or marathon or something like that.  Like actually doing a 24 hour fast that includes some green supplements and amino acids.

Ben:                   Uhmm, well let me clarify.  I haven’t recommended that.  Somebody wrote in to the show and asked about using that as a strategy and I actually discouraged it because I think that it’s pretty stressful to restrict calories after you’ve just done like an ironman or something like that, that’s mentally hard and I actually think it’s pretty physically stressful to just cut-off your body from nutrients but I do like the idea once the inflammation has cleared about 1 or 2 weeks later, of since you gonna want some easy days anyways like taking 1 or 2 easy days and doing a full 24 hour fast just so you get that full quick detox, quick cellular autophagy, and that’s why I’m using an approach like this.  I also have fat loss clients who I work with and will do a full 24 hour fast every 2-4 weeks and it’s really great for clearing up the liver, assisting with detox pathways without actually stressing the body out too much if you include amino acid powders and greens and some of the other stuff that I talked about.  Yeah, I don’t recommend it – let me put it this way.  If you finished an ironman triathlon, the last thing you wanna do is fast for 24 hours.

Rachel:              Hi Ben, I really live your podcast, I’ve been listening for a long time and I also have your book but I have a question for you.  Ever since university I have had a really bad posture from like slumping over the desk and it seems really impossible to reverse.  I don’t know if it’s problem with my lower back muscles being disuse or not but what do you recommend for fixing poor posture? Thanks.

Brock:                        I believe I know a person who just put together a whole poster about something like that.

Ben:                   I did, I did.  This is what I presented on at the Ancestral Health Symposium.  It was how to kinda how to biohack the hazards of sitting and actually, Brock and Rachel, I have 5 tips to help you with bad posture from working on your computer.

[1:05:12.1] 

                           So when you’re slouching all day or if you’re even standing and you have your hands like over a computer keyboard, what happens is your chest muscles tighten and that pulls your spinal forward and it rotates your shoulders inward and this weakens the muscles of your upper back and it also keeps your chest muscles really tight.  Pretty simple concept but what you wanna do is stretch your chest muscles and strengthen especially your upper spine and some of your thoracic stabilizers to get rid of what is clinically called postural kyphosis.  Kyphosis is kinda like that hunchback type of look that you get when you’re just like working all day long hunch over a computer.  Some of my favorite moves, stretches, exercises, etc. – one would be just a basic doorframe chest stretch.  And if you do this one arm at a time, it works even better.  Meaning you grab a doorframe and with one arm you lean into that stretch with that side of your body (the front of your chest stretches) and then you do so for the other side as well.  And really for true lengthening to occur, you gonna hold that for at least 60 seconds and preferable for about 30 seconds to really get elongation of that tissue.  That would be one – stretching the chest.  You also wanna do deep tissue work on the chest and the best way to do this is you just get a tennis ball or like one of those deep tissue massage balls.  You literally hold it against one side of your chest with both hands and you roll the massage ball with both hands all around that chest area.  You’ll feel all the tightness and the adhesions in there.  If you do this before, you do that stretch that I just described is gonna be even better because you break up some of the soft tissue, you’ll loosen things up, you warm it up a little bit and then you do the stretch.  So a lot of people don’t think about stretching their chest but that’s really, really big.  I learned this a couple of years ago when I visited the massage therapist and like the tightness part of my body ‘cause I spend a lot of time on the computer was my chest muscles.  I thought it would be my quads or my hands or something like that but it was my chest muscles.  So there’s that plus I just have a huge chest from all the push-up that I crank up.  So, there’s that too.  Keep a foam roller.  I talked about the thoracic spine and spine mobility and the foam roller exercise where you simply lay the foam roller right at the middle of your back, right below your shoulder blades, and roll all up and down that area.  If you can get your arms completely overhead like Superman, flying through the air like one hand stuck on top of the other as you do this, you’re gonna do a really good job opening up the thoracic spine.  If you wanna do this stretch on steroids, you take a couple of crossballs, you tape them together and you start with one vertebrae about halfway of your back and just roll and work your way all the way up your back one vertebrae at a time as you just kinda roll around and there shift from side to side.  Again your arms are stretch over your head and you’re opening up that entire thoracic spine.  That works really, really well and assist incredibly with upper back mobility.  That would be number 3.  Number 4 would be for the shoulders.  I mentioned that your shoulders are gonna get rotated inward when you’re working at your computers, you wanna rotate them outward.  So, get in the pool and swim lots of butterfly.  I’m just kidding.  Even though that actually would come sort of work. Yeah, if you wanna do this, get in the pool next year, desk and do a butterfly.  So, what you actually wanna do is get on the ground on your stomach in like a Superman position and this is called the prone Y extension.  You extend your arms in a Y over your head and you try and lift as much of your torso off the ground as possible with your arms in a Y and preferably you can kinda externally rotate your shoulders so your thumbs are like pointed towards the ceiling, and try this right now if you’re listening in like point you thumbs towards the sky, put your hands in a Y shape and then imagine like you’re lying in your stomach on the ground and your lifting your entire torso.  Off the ground the lying in that Y shape and then back down.  So, that’s called a prone Y extension.  That one really helps with the shoulders.  So we’re getting all the major and if you just do these 5 exercises I’m just describing, you mean money when it comes to your posture.  The last one is just a basic close grip row.  Seated row, standing row, elastic band row, it doesn’t matter but the idea here is you’re rowing with both hands getting yourself to the point where you have your shoulder blades squeeze together at the end point of that row.  You hold that for at least one count and that shoulder blades squeeze back type of position as far back as you can go and then you return back to full extension with the arms.

[1:10:01.9]

                           My favorite way to do this if I’m doing it at the gym just because I don’t want to sit down on mat at the gym is I go over to one of the cable machines and I’ll put it at about chest height and attach two handles to the cable and then just pull the handles until I’m fully rode and hold that and then let them come back.  So, just a basic standing row and you can do this with an elastic band in your office too.  You can put it around like a doorknob or you can like attach it to a doorknob on outside of the door, close the door so the elastic tubes can like come in to the door and just roll that way.  There’s all sorts of different ways that you can do a close grip row but those are the 5 exercises that I recommend.  A chest stretching at the doorframe, some deep tissue massage at the ball on the chest, the upper back foam rolling especially in the mid spine, the prone Y extension, and then like a close grip row, and when you do that, your entire body is gonna look like a million bucks.  Any other exercises and you can eat hamburgers all day, stay slumped over your desk and you’re good to go.  So, there you go.

Brock:                        Liar.

Ben:                   Liar.  By the way, speaking of lying, should we read one of our five star reviews?

Brock:                        Who on earth will give us 5 stars?

Ben:                   We bribe people for reviews.  We actually do like if you hear us read your review on the show, then you write in the [email protected] and we send you a gear pack like Ben Greenfield fitness beanie, a bpa-free water bottle, and the shirt.  So,  yeah, we actually have a review here from snacklove in iTunes review.  What do you think, Brock?  Should we fire out?

Brock:                        I guess so… did you choose this one because snacklove has no understanding of punctuation?

Ben:                   Uhmm, yeah and you get to read it.

Brock:                        So, uhmm, I’m gonna do my… and oh, and there’s some interesting spelling as well.  Nice!  Okay, snacklove says, “I must say after listening to this podcast for a few years, it’s pretty legit.  I had some moments like who is this Paleolithic fool telling me I can’t crush it as a vegan ultra runner dance party enthusiast.  But recently Ben has stepped up his game and insight.” Have you?  Just recently.

Ben:                   Uhmm, I guess so, yeah.

Brock:                        “and really is coming with factual, semi-unbiased info you can take or leave, lots of and peer reviewed studies and scientific data.” I think that shows me “and”.  “He is a vibing dude.”  You’re a vibing dude.

Ben:                   I know how much we’d the snacklove smoke before you love this.

Brock:                        “… and does his best not to ego about his awesome lifestyle.”  What?

Ben:                   Not to be ego about his awesome lifestyle and elevated mind.

Brock:                        “I also like that B and B (I guess that’s us) are not shy to talk a little poop and deal with the gut.”  We did talk about a lot of our poop today.

Ben:                   Hmm, “and grits of being human.”

Brock:                        Yup, “… pretty crazy world.”  There you go.

Ben:                   Alright.  Those – despite that being incredibly difficult to read probably because you’re a vegan ultra dance party enthusiast, it was a good review.  Especially like where he or she calls me a Paleolithic fool.

Brock:                        And you’re still gonna send a bpa-free bottle, beanie, and a shirt too to snacklove.

Ben:                   That’s right.  It just might have like caveman hair and drool on it.

Brock:                        There you go.

Ben:                   So, but you’ll get it.  So, I think that’s wrap it up and I’m not sure that if you’re listening in, first of all you can go to bengreenfieldfitness.com/291 for all the show notes, everything we talked about including your glycerine suppositories, and I don’t know that we’ll have a standard episode next week because I’m headed over to the Seal Fit Kokoru Camp and I’m quite sure I’ll be able to sneak away from the ocean to record a podcast with Brock but we will bring you a riveting episode and we also have an awesome special secret episode coming up this weekend.  You’ll gonna have to stay tuned but I actually think it’s a pretty, sweet episode.  Shall we give folks a clue Brock about Saturday’s episode?

Brock:                        No!  Keep them in the dark.

Ben:                   Ahh, it is… I’ll give them a clue… it’s about – the title of it is, “How an Internet Entrepreneur Went from a Fat Keyboard Slab to Conquering Seal Fit Workouts”  so, there you go, a timely episode.

Brock:                        So it was me?

Ben:                   Ah, no. (laughs)

[1:15:00.4]

Brock:                        It sounds like me.

Ben:                   You’re not a fat keyboard slab.  You’re a fat podcasting microphone slab.

Brock:                        Yeah, that’s right.

Ben:                   Anyways though, thanks for listening.  That was awkward.  We’ll end it here, bengreenfieldfitness.com/291 for the show notes and have a great day!

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

[1:15:52.3] END    

 

Part 1: 67 Steps to Getting Anything You Want Out of Life Health, Wealth, Love, & Happiness with Tai Lopez

Meet Tai

Welcome to Part 1 of this special podcast series, in which you get to sit in and listen to Tai Lopez coach Ben Greenfield (and you!) using the strategies from Tai’s online video series “67 Steps to Getting Anything You Want Out of Life Health, Wealth, Love, & Happiness“.

In this episode, Ben and Tai talk about multi-tasking, reprogramming your genetics and checking your e-mail less.

Resources Tai and Ben discuss in this podcast:

-Book: The Shallows: What the Internet Is Doing to Our Brains

-Book: Inheritance: How Our Genes Change Our Lives–and Our Lives Change Our Genes

-Book: The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results

-Tai’s online video series: 67 Steps to Getting Anything You Want Out of Life Health, Wealth, Love, & Happiness

Do you have question, comments or feedback? Do you want Ben to keep publishing audio content like this with Tai Lopez? Leave your thoughts below.

How You Can Use Lasers To Heal Injuries, Enhance Recovery and Increase Performance.

k-laser

Until today’s podcast episode, I didn’t realize lasers were so darn cool, and effective for so many issues.

The laser was invented in 1960 and the biological stimulation properties of laser light were discovered shortly after than, in 1967. Even though therapy lasers have been used in Europe much longer than in the United States, in 2002, the FDA cleared therapy lasers for treating injuries and enhancing recovery.

Now, multiple researchers throughout the world are finding enormous therapeutic application of different laser infrared wavelengths like red, green, and blue wavelengths and their effects on tissues. New high-power laser therapy systems penetrate deep into tissue and deliver physiological benefits that no other modality like electrical muscle stimulation or ultrasound can deliver. By stimulating adenosine triphosphate (ATP) production and enhancing cell membrane permeability, lasers can actually helps injuries heal and speed up recovery from workouts, rather than just masking pain.

Today’s podcast guest, Dr. Phil Harrington, has over 10 years of clinical experience using lasers for healing, and is a national and international author and lecturer on laser therapy. During our discussion you’ll discover:

-How laser treatments work…

-What conditions can benefit from laser treatments…

-Whether those little handheld laser units you can buy online work…

-Which elite athletes are currently using laster treatments….

-What other modalities or treatments can be used with laster…

-Why your body won’t just heal itself from injury…

-The difference between laser and other things like ultrasound or electrical muscle stimulation…

-How to find a K-Laser provider in your area

Do you have questions about how you can use lasers to heal injuries, enhance recovery and increase performance, or questions about the K-Laser? Leave your comments below.

How To Build Primal Fitness And Endurance By Hunting: An Interview With A Bowhunting Triathlete

Fitness For Hunting

I grew up in North Idaho surrounded by hunters. I’ve personally been hunting whitetail deer in my backyard for 4 years, fishing since I was a kid, and I’ve even podcasted about whether deer meat is healthy.

And in the recent post “The 3 P’s Of Being A Man, Getting Tough and Doing Hard Things“, you learned that one way to accomplish the “P” of providing is to hunt.

My guest on today’s podcast is Shad Wheeler (pictured above) from GotHunts.com. Shad is an entrepreneur, a bowhunter, and an triathlete, and in this episode, he teaches you how to build primal fitness and endurance by hunting.

-How Shad’s father helped found and invent the Bowflex exercise device

-What type of bows are best for bow hunting, whether you’re a seasoned hunter or just getting started…

-The similarities between triathlon and bowhunting…

-TrainToHunt.com and the Train To Hunt Challenges

-Workouts for getting ready for bowhunting…

After listening in, I think you’ll agree that when it comes to ancestral fitness, bowhunting really takes the cake. Do you have questions or comments about this show? Leave your thoughts below!

Everything You’ve Always Wanted To Know About Ketosis But Were Afraid To Ask.

keto clarity

Do you know what the similarities are between epilepsy, Type 2 diabetes, obesity, cardiovascular disease, metabolic syndrome, polycystic ovarian syndrome (PCOS), irritable bowel syndrome (IBS), heartburn (GERD), nonalcoholic fatty liver disease (NAFLD). Alzheimer’s Disease (AD), Parkinson’s Disease, dementia, mental illness, schizophrenia, bipolar, depression, narcolepsy, and sleep disorders, treating cancer, autism, migraines, chronic pain, brain injury, stroke, and kidney disease?

They can all be positively effected by a low-carb, high-fat, ketosis diet…

…and my guest today, Jimmy Moore, is going to tell you all about it.

Jimmy is world’s leading low-carb diet blogger and podcaster.

Last year, he wrote the book Cholesterol Clarity with coauthor Dr. Eric C. Westman, a practicing internist and low-carb diet researcher, and I interviewed him about that book in the podcast episode “The Shocking Truth About Cholesterol & Why You Probably Don’t Even Need To Test For It.

Well now, Jimmy’s back with a new book that pretty much answers everything you’ve always wanted to know about ketosis but were afraid to ask.

The new book is called Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet and in the book, Jimmy shows you how a low-carb diet can be much more than simply as a means to lose weight, and how ketosis produces not only a powerful therapeutic effect on a wide variety of health conditions (that most people think requires medication to control) but can also be a pretty incredible biohack for both physical and mental performance.

The book includes interviews from twenty of the world’s authorities on low carb and ketosis diets, along with a step-by-step guide to help you produce more ketones and track your progress, real life success stories of people using a ketogenic diet, and more.

During my discussion with Jimmy, you’ll find out:

-Why not all low-carb diets are created equal…

-How to find your carbohydrate tolerance level…

-How to determine your personal protein threshold…

-How much saturated fat is too much…

-The biggest low carb mistakes that you can make…

-Why you may not be producing adequate ketones…

-And much more!

If you enjoyed this episode, you might also like:

-Ketosis Dangers: How To Maximize the Nutrient Density of a Low Carb Diet with Terry Wahls

-A Deep Dive Into Ketosis: How Navy Seals, Extreme Athletes & Busy Executives Can Enhance Physical and Mental Performance With The Secret Weapon of Ketone Fuel with Dr. Dominic D’ Agostino

-The Ultimate Guide To Combining Fasting and Exercise: Everything You Need To Know with Dr. Peter Attia

Do you have questions about ketosis, Keto Clarity or the high-fat, low-carb approach we discuss in this episode? Leave your thoughts below!

#290: Dizziness During Exercise, Combining Heat Acclimation And Cold Thermogenesis, Lucid Dreaming And More!

homer-day-dreaming-of-dreaming-of-eating

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

July 30, 2014 Podcast: Dizziness During Exercise, Combining Heat Acclimation And Cold Thermogenesis, Can Eating Slow Increase Food Absorption, Lucid Dreaming Detox, and How To Use Infrared Therapy.

Have a podcast question for Ben? Click the tab on the right, use the Contact button on the app, call 1-877-209-9439, Skype “pacificfit” or use the “Ask Ben” formbut be prepared to wait – we prioritize audio questions over text questions.

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News Flashes:

You can get these News Flashes hot off the presses if you follow Ben on Twitter.com/BenGreenfield, Facebook.com/BGFitness and Google+.

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Lots of premium podcast episodes are getting released lately - including audio chapters of Beyond Training, an interview with MyLapka designer, and much more. Click here to go premium and get access to a protected vault of over 300 audios, videos and .pdf downloads – all for 9.99/year.

September 21-23: Ben will be speaking at The 431 Project - where astronauts, technologists, screenwriters, CEO’s, educators and more, will assemble in the picturesque Green Mountains of Vermont to take up a crucial call to action to end inactivity and obesity in the U.S.. Imagine Ted Talks meets Davos meets the National Geographic Channel. Vibrant fall foliage, fresh farm to table cuisine and world-class sommelier-curated wine lists are a bonus of this exclusive summit. If you want to connect, share, learn, have the time of your life AND change the worldget invited by requesting an invitation in the efforts to lead 300 million Americans towards positive choices, healthy living, and simple, sustained changes that will change their lives.

September 25-27: Ben will be presenting at The Vermont Traditional Foods and Health Symposium at Shelburne Farms. Inspired by the teachings of the Weston A. Price Foundation, this event explores the core principals of how traditional diets can contribute to health, wellness, and longevity.

September 26-28: Ben will be speaking at 2014 Bulletproof Biohacking Conference in PasadenaDave Asprey has decided to extend the pre-sale ticket price of $400 until this Friday, August 1st. Dave is stacking this year’s event with an all-star speaker lineup of bestselling authors… entrepreneurs… Olympic athletes… nutritionists… world-class biohackers… and more… Plus, an interactive expo of the latest biohacking ‘tech’ – including cutting-edge gear designed to get you into hyper-productive “flow” state, courtesy of the Flow Genome Project. And YES, that means Dave is making sure all the best ‘toys’ are on display in one place – and you get to play with them… click here to get in now.

October 8-13: Ben will be speaking at the Ironman Sports Medicine conference in October during Ironman Hawaii. He will be presenting on nutrition myths and alternative methods of fueling Ironman (and Brock will *hopefully* be there too)

If you want The Purigenex Intensive Collagen System that JJ Virgin talks about in the podcast, it has only been sold to plastic surgeons, doctors and medspas for the past 5 years. But this transdermal collagen mask and serum is being made available exclusively to Ben Greenfield Fitness Subscribers for $300 below the doctor price with FREE overnight shipping! Check it out here. You can also get the Age Reversal Serum she talks about here. 

The Rock Star Triathlete Academy has relaunched with a lifestyle membership card! Click here for all details.

Go ask your burning Obstacle Racing questions at http://www.ObstacleDominator.com for the brand new Obstacle Dominator podcast.

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.

Dizziness During Exercise

Brian asks: He gets lightheaded at the gym sometimes. Usually when he is doing weighted lunges. Is this a bad thing? Is it dangerous? He would of course rather not have it happen, but is it something to worry about?

Combining Heat Acclimation And Cold Thermogenesis

HotandCold asks: He has seen a lot of information about becoming heat acclimated and about ice baths and cold showers but not a lot about how to prepare yourself for a race that may start off in very cold water but end with a very hot run. How can you prepare and adapt for extreme temperature fluctuation? Does training for one temperature negate training for the other?

Can Eating Slow Increase Food Absorption?

Laura asks: When she and her boyfriend finish a workout they both have a protein shake or a green smoothie. He downs his in 2 or 3 gulps while she sips hers for 30 minutes. She likes to think that the slower you drink it the better your body can absorb it. Is that true or should she try to chug it?

Lucid Dreaming Detox

Ben asks: He has stopped wearing his Superhuman Encoder to bed because it gives him bad dreams. He Tweeted you about it and you mentioned something about a detox… but he hasn’t been able to find any more info about it. Could you explain what might be happening and why he is getting the nightmares?

How To Use Infrared Therapy

Peter asks: He knows that you like to use a red light in the bedroom before you go to sleep and he understand why. He is colourblind and cannot see red. Will he still get the beneficial effects from using a red light or does it rely on you being able to see that part of the spectrum?

In my response I recommend:
-DMT Infrared Therapy
-Biomat

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– And don’t forget to go to BenGreenfieldFitness.com/love!

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!

Podcast music from 80s Fitness (Reso Remix) by KOAN Sound. Buy this track now!

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Episode #290 – Full Transcript

Podcast #290 from http://www.bengreenfieldfitness.com/2014/07/290-dizziness-during-exercise-combining-heat-acclimation-and-cold-thermogenesis-lucid-dreaming/

[0:00:00]  

Introduction:           Episode #290 of Ben Greenfield Fitness: Dizziness During Exercise, Combining Heat Acclimation And Cold Thermogenesis, Can Eating Slow Increase Food Absorption, Lucid Dreaming Detox, How To Use Infrared Therapy and much more.

Welcome to the bengreenfieldfitness.com podcast.  We provide you with free exercise, nutrition, weight loss, triathlon, and wellness advice from the top fitness experts in the nation.  So whether you’re an Ironman triathlete, or you’re just trying to shed a few pounds, get ready for non-run-of-the-mill, cutting edge content from bengreenfieldfitness.com.

Brock:               Only ten more episodes until episode 300!

Ben:                   Boom! We’ll have to figure out something special to do. May you have a little party.

Brock:               We should start thinking now. I think we let 200 sort of slide by with minimal fanfare.

Ben:                   Let’s have a party in our podcasting studios. We can invite everybody to my little home office and we can all pile in here. I think I could probably fit 2 or 3 fans in my office.

Brock:               I could fit probably 20 in mine.

Ben:                   Our listeners might have small hips though. We could probably get more than that. So, I don’t know. If they’ve been taking our advice, they’re just…

Brock:               Their hips are tiny and tight!

Ben:                   Lean and ripped! Fitness crazed! Speaking of fitness crazed by the way, I’ve been getting lots of tweets from people lately, Brock, who have been asking me about all of my endorsements of late of these fantastic testosterone boosting products that are…

Brock:               Yes! I’ve been curious about that myself. You seem to be endorsing a lot of questionable material.

Ben:                   So, here’s the latest one. There’s an article by Ben Greenfield, apparently me. It starts off with like Thor swinging a hammer and

Brock:               Yeah, that’s what I saw, Yeah.

Ben:                   …the title is “The Latest Fitness Craze.” Labs have been secretly using to bulk up fast and then it’s got like Dwayne “The Rock” Johnson and it’s got Hugh Jackman and it is an advertisement – a really long advertisement apparently written by yours truly on how to use some called maximum shred and extreme deer antler which is made from extreme deer by the way…

Brock:               Extreme…

Ben:                   These are the deer that wear beanies and gold chains. Boost natural testosterone levels of 240%, increase libido – not by 65% but by 66%.

Brock:               Ohh!

Ben:                   Yes! Okay, for our listeners just to clear the air here. People are stealing, naming and posting articles around the internet about this testosterone boosting products that I do not endorse, I do not stand behind and I actually think are probably dangerous. So just, so you know. If you see an article out there on the internet that is written by me especially the one like a bunch of fake comments below that say, “Thanks Ben for this valuable info. I can’t wait to go and become a real man. Blah, blah, blah.” If you see this, take them with a grain of salt. I probably did not write any of these. If they appear on bengreenfieldfitness.com, then it’s likely that I did write something like that but…

Brock:               Or another reputable news source like The Huffington Post or the – what’s the other one – see right for, Triathletes.

Ben:                   Generally, if it’s got a picture of Dwayne “The Rock” Johnson on it and it looks like it came straight out of the muscle and fitness magazine, I probably didn’t write it. So, just to clear the air there, remember that it is possible on the internet for people to steal your identity which appears to have happened in this case. However, someone does try the extreme deer antler and you experience a boost in libido by 66 or even 67%, let us know and maybe Brock and I will have a new supplement to take.

News Flashes:

Brock:               So speaking of people tweeting you all the time, you do spend quite a bit of time on twitter.com/bengreenfield putting out all kinds of cool and awesome news flashes.

Ben:                   That’s right.

Brock:               Like these 3 about to be sedated on.

Ben:                   Tweet a week, I spend all day on twitter. You know, I actually have twitter turned off of my phone and everything and I have just put all push notifications turned off on my phone.

Brock:               Oh I hate push notifications if any app says, “Can you really allow push notifications?” like, No! Absolutely not!

[0:05:02.6]

Ben:                   But I do tweet and I tweet out research studies ‘cause I read 40-50 different articles and journal research studies every morning and on this podcast of course I go and talk about some of the more interesting once. So, by the way if you want links to any of these studies or articles on about what we talk about, you can grab them and all the show notes over at bengreenfieldfitness.com/290. So, the first one was pretty cool. It was about tapering which I thought was interesting and tapering specifically by gold medalist and some of the best athletes on the face of the planet.

Brock:               Wait, it’s tapering when you like wrap the tape around your nose and pull it up until like a piggy face?

Ben:                   No. It’s actually…

Brock:               Like scotch tape?

Ben:                   Yeah, no it’s a consumption of tape worms for enhanced performance. No, it’s actually – it’s kinda laying off so that your body super compensates and absorbs all the fitness that you’ve been pouring into it. Some of the things are really interesting though. In this study – or it was actually an article that I linked to that was an analysis of the study. First of all, it delved into the realistic taper vs. the ideal taper. So on the ideal taper, you do this gradual step down reduction in training volume that’s very calculated and précised but it turns out that in most athletes, you’re doing like a bunch of qualifiers or a bunch of events leading up to your big event. Like, let’s take an ironman triathlete for example, like if they’re training for Hawaii ironman world championship, a lot of times they’ve get a bunch of races to do that year leading up to the event. That means that they might not have like a perfect taper going in to that event or like a Spartan athlete for example training for Spartan world championships might still have events that they’re doing leading up to that event. That means that they’re not going to be able to do a perfect taper. And it turns out that even at the professional level, this is the same thing that athletes have. So, what they find is that even though you normally see recommended the need to taper by bringing down volume about 30-40% in those last 2 weeks going into your big event like a world championship race or whatever your most important race is for the year. If you’ve been leading up to that point already tapering for other races that you’ve been doing like in the 4-6 weeks going in to that event, then it turns out that the taper is more like a drop of about 10%. So, what that means is that realistically you’re kind of like gradually doing at least mini tapers going into your event and it’s really interesting to see that even like on the professional athlete level, athletes are more like doing a series of mini tapers that gradually reduce their volume of the course of multiple weeks going into an event than just getting 2 weeks out of an event and tapering. It’s very, very few and far between athletes are actually doing just like one event that they do a major taper for. The other really interesting thing that I thought was kinda like a practical take away for folks was that it turned out that you get better results and it was what athletes are doing was they’re putting their rest periods in or done with most of their rest days by the time the race was 5 days away and then going into the race they’re actually doing a lot of high intensity interval training sessions and kind of like getting the body ready and ramping back up to training for those last 5 days. So it turns out that you’ve got some important race or marathon or event coming up – let’s say you’re 2 weeks out from the event, it would be about 2 weeks out that you would start thinking about reducing volume and giving your body some recovery and getting yourself to the point where about 5 days out from the event, you can gradually start amping back up your training intensity and  your training volumes so that you’re not stale going into the event. So it turns out that what you do, you know like 2 weeks up to 5 days from the event is more important from a tapering and fitness compensation standpoint than what you do in those last 5 days right before.

Brock:               So is that sort of more of mental thing then because they have shown physically that your body actually, like increases and fitness when you’re resting?

Ben:                   I suspected that what it is the same phenomenon that causes people to feel kinda flat the day that they have their big event after taper and then like about 1-3 days after their event all of a sudden their bodies feel like rockstars. It’s basically starting your taper too late and the super compensation, muscle recovery, increase in blood volume, decrease in inflammation, all those cool things that happen during a taper basically won’t given a chance to happen because you started the taper too late. So, ultimately what it looks like is that if you’re gonna taper for an event or you’re somebody who’s kinda experiment of a tapering to see when you feel the best for a race or a big event,

[0:10:05.7]

what you may wanna do is start tapering earlier like 2 weeks out and then gradually start to amp your activity back up once you get a few days out from the race. Do a few little kinda high intensity interval sessions, things that would necessarily be considered laying around on the couch.

Brock:               Gotcha! Yeah, so you wanna see those benefits manifest themselves and then sort of do some activities that won’t necessary break you back down but they get you serve in fighting shape.

Ben:                   Which is why it may make sense that you see a lot of – like when you and I go down and watch the ironman world championships this year in Hawaii, Brock, we’ll see some of the better athletes out there kinda going out and doing what appeared to be some hard workouts in those last few days going into the event, turns out that if they’ve actually been laying off for a long enough period of time going into that, that may be a pretty good way to go. So, we’ll link to that with that research study in the notes. Another kinda interesting one is that contrary to popular belief, being cold doesn’t give you a cold and there’s actually some pretty cool bulletproofing effects that happen in response to cold exposure. Now this one was near and dear to my heart because I right now speaking of tapering, I am tapering for one of the Spartan championship events that’s over in Washougal Washington this Saturday. So I’m a few days out from the event and I do a lot of cold thermogenesis when I’m tapering and there are 2 reasons why I do that. Number 1 is to shot down inflammation and number 2 is to burn calories because one common thing that happens when you taper is your appetite is just as high, you still wanna eat these fantastic meals and have your dark chocolate and red wine and everything but you can’t exercise to burn off calories or else you potentially could dig yourself into a hole and kinda be overworked in going into your event. So, I do about an hour of cold thermogenesis wearing a – what’s called a cool fat burner vest which is this vest that goes around my collar bones. You can check this out at coolfatburner.com but they’re basically like cold thermogenesis vests and then I wear this compression pants made by a company called a hundred and 10% and they have little sleeves in them, you can pack with ice. And so I just stand there during my first hour of emails and work in the morning and basically be shivering. Kinda cold! Helps to burn calories, helps to shut down inflammation, and it’s a cool little taper/lean body maintenance kinda strategy. But some people get concern about cold and the fact that going out and swimming in cold rivers or cold exposure might somehow be so stressful to the body that it could make you sick. And this was really an interesting article over at biohacksblog.com and this one was about the production of antioxidants and cold exposure. It specifically was talking about this research study where they took a bunch of cold water swimmers who where swimming about 5-10 minutes in ice cold water a day and they compared them to people who are just regularly exercising but not exercising using cold exposure. They found some really potent antioxidants were really upregulated in the cold water swimmers specifically some antioxidants that generally folks will pay a lot of money to take like glutathione and superoxide dismutase and another one called catalase and the body was actually making these churning them out in pretty high amounts in response to cold exposure. So, while extreme amounts of oxidative stress can occur with long term cold exposure? You know like I wouldn’t necessary recommend hiking across the Arctic in your underwear to make yourself bulletproof against colds. Doing this sure, like using cold thermogenesis like I just described, you’re doing a 5 minute cold shower in the morning and in the evening or even doing like 20 minute cold soaks a couple of times a week. There’s some pretty cool immune system enhancing effects that happen and remember that the production of some of these antioxidant enzymes does not just mean you’re gonna have a stronger immune system but it means you’re gonna be able to oxidize or to neutralize free radicals more effectively that build up from muscle injury. So, you could reduce soreness and enhance performance that way as well. So basically being cold is not gonna make you sick and if anything, it’s gonna make you more resistant to getting sick.

Brock:               Send this to all your grandparents everybody.

Ben:                   That’s right. Along with this sweater.

Brock:               Yes.

Ben:                   So, the other thing is –  I guess not a sweater, yes, and then a cool fat burner vest. The last thing is carbs – speaking of gaining weight. This was a pretty interesting journal article. It was published in 2012 but I just read it, I just saw this one.

[0:15:03.4]

The name of it or the idea behind it was that when you are eating what are called acellular carbohydrates, that can promote the formation of inflammation in your gut and could be one of the primary dietary causes of leptin resistance which can cause like appetite disregulation and the loss of the ability to mobilize fat for energy and also overweight and obesity. It was really an interesting study, they went into the concept that when you’re eating carbohydrates that don’t have a cell or that a relatively a cell deficient vs. cellular-filled carbohydrates like fruits and vegetables and plants and things like that, you get an upregulation of a specific molecule called lipopolysaccharide and lipopolysaccharide is part of the outer membrane of gram negative bacteria and what that means is it acts as an endotoxin meaning it can cause some metabolic derangement, autoimmune reactions, inflammations, stuff like that and the consumption of a lot of these carbohydrates that are acellular can actually cause these. So what this means is that if you step back and look at your diet, the majority of the carbohydrates that you eat should come from cell rich sources. So just to kinda give you an idea here – there’s actually a chart that has some of the more acellular carbohydrate sources. Rice cakes are one. Rice cakes are one of the  most cell void carbohydrate sources you can get, pretzels are another, crispy bread and crackers are another one, most whole-wheat cereals are very acellular which would be the type of carbohydrate you wouldn’t go after. Granola and granola bars are acellular, potato chips, white bread, popcorn, bran cereal, French fries, most pizzas and milk shakes and cheese burgers are also acellular.

Brock:               That’s pretty much all stoner food.

Ben:                   Yeah, yeah but even some foods that you know some people think are just like okay, like rice cakes and popcorn. Yeah, they’re okay but at the same time they can have pretty good potential for producing these lipopolysaccharides. Now what would be a cellular type of food, we’re talking about like sweet potatoes, or cellular type of carbohydrates, sweet potatoes, ginger is really good, parsnip, pears actually are pretty high up there on a cell containing properties, most of the other fruits kinda come on down from pears, you’ve got kale – as being pretty high in the list of a cellular carbohydrate, carrots are another one. But look at it this way, if it appears to you to be something that was pretty recently living and it’s recognizable live form then in general that’s gonna be most fruits and vegetables and tubers that’s a cellular carbohydrate that would be or should comprise the majority of your carbohydrate intake. So I’ll link to this study ‘cause it goes into the whole science behind this but ultimately it comes down to eating cellular carbohydrates. Makes sure that your carbs were growing and I don’t know, barking or moving or meowing or something.

Brock:               Meow…

Special Announcements:

Brock:               So how much radiation are you picking up in your office right now?

Ben:                   You’ll have to listen in to the last podcast to find out. Actually I have this new device – that’s measuring like EMF, radiation, I mentioned this in the last podcast – nitrates in my fruits and vegetables, humidity in my bedroom. Yeah, so it’s called the lapka and we just released a brand new interview with the guy who designed it and he kinda opens the kimono on the whole thing. So we released that podcast over on the bengreenfieldfitness premium channel. So if you have the free Ben Greenfield fitness app, you’ll notice that it appears right in there as a lock button next to it and if you unlock it then you’ll be able to access premium. It’s $9.99 a year and you’ve got like 300 extra podcast videos, pdf downloads, all that jazz. And this latest one with my lapka – honestly, that one year alone I think it’s probably worth $9.99 ‘cause it’s pretty cool.

Brock:               It’s pretty cool.

Ben:                   It’s pretty cool. I was drooling over this – this new technology. So check that out over at bengreenfieldfitness.com/premium or just grab the app over at bengreenfieldfitness.com/app. Next, I wanted to mention all these different places that I’ll be just in case folks want to…

Brock:               Looks like everyday in September you’re speaking somewhere.

[0:20:02.7]

Ben:                   Yeah, so September 21st  to the 23rd, I’ll be speaking at the 431 Project. You can check that out – actually not, rather giving you a lot of these url’s, just go to bengreenfieldfitness.com/290 and you’ll have more in there. The 431 Project is in Vermont, so I’m gonna be speaking in Vermont – for those of you who are around there, bunch of astronauts, technologists, screenwriters, CEO’s, teachers, we’re all going to be there to address inactivity and obesity in the U.S. But it’s gonna be in a really cool format. We’re gonna have like farm to table cuisine, a bunch of smelly acurated wine list and really kind of like a high end five star type of summit. So, you can check that out at the 431project.com and then right after that I’m speaking at The Vermont Traditional Foods and Health Symposium and that’s kind of like a westenate prize foundation type of event. We’re gonna look at traditional diets, traditional foods, health, wellness, longevity. I’ll be speaking there as well after that 431 Project, so if you really want to have a good time and go to Vermont in September, attend both of those conferences, you can turn back to back, literally back to back.

Brock:               Yeah, you’ll learn a crap load.

Ben:                   And then the next day I’m flying over to Pasadena…

Brock:               Pasadena!

Ben:                   …where I’ll be speaking at Dave Asprey’s Bulletproof Biohacking Conference and if you’re listening to this podcast right when it came out, Dave is extending the pre-sell price of that conference until August 1st. I think you can get in for like 400 bucks and it’s pretty cool ‘cause you can just play with all the latest biohacking tech and hang-out with me and Dave and everybody else who is gonna be there. They’ll be a lot of cool folks there. So, all the toys, the best biohacking toys are gonna be on display and then you get to drink bulletproof coffee until your eyeballs are popping out of your head and you know like…

Brock:               Actually that’s not where I – what I’ve been worrying popping out.

Ben:                   Oil coming out of your ears, then you’ll wear a diaper… So, bulletproof biohacking conference, check that out. And then the last place that I’ll be in case you’re there is Kona. Both Brock and I will be in Kona – October 8th through the 13th at Ironman World Championships. If you’re a doctor, or physical therapist, or chiropractor, or something like that, if you don’t know there’s a really cool sports medicine conference that goes on that whole week, I’m gonna be speaking down there, it’s called the Ironman Sports Medicine Conference and actually it’s a pretty cool event and it’s a great way to just like geek out, get some CEU’s, write it off as a business expense and go watch the super bowl of ironman. So, there you go and I’ll put links to all that stuff in case I was too way fast for you over at bengreenfieldfitness.com/290. And then just one other thing I wanted to mention is I got a ton of questions. Remember the JJ Virgin podcast, Brock?

Brock:               Of course! How could I forget her arms.

Ben:                   Yeah! And she just like went on about all this like special like magic creams, collagen masks and serums and anti-aging stuff that she uses and it turns out that most of these stuff you can only order through like a plastic surgeon or a doctor or a medical spa and Purigenex contacted me after that podcast and they basically offered for our listeners to be able to just get it through me. So basically, all of like the trans-dermal collagen mask and the anti-aging serums and all these stuff that JJ talks about in that podcast, you can get it. One’s called the age reversal serum, just like the extreme deer antler velvet, I almost feel guilty talking about an age-reversal serum right after denying the fact that I was endorsing, yeah.

Brock:               Fountain of youth water…

Ben:                   Yeah, I mean like honestly like let’s be frank – that’s probably not true that’s going to reverse aging but it might like make your skin more firm or reduce wrinkles or whatever. I always like to be straight forward, it’s not actually going to make you younger…

Brock:               It will not turn you into Benjamin Button.

Ben:                   …it will not change the birthday on your driver’s license but anyways, I will put links in the show notes to get these stuff. Blow the actual doctor price. They were pretty generous, they offered me blow the doctor price, free overnight shipping, so I just said, Yes. And they send me the links and you check them all out over at bengreenfieldfitness.com/290 so check that out and go transform yourself into a new born baby.

Listener Q & A:

Brian:                Hi Ben and Brock, this is Brian. I got a question – I was at the gym several weeks ago and doing some lunges, weighted 35 lb dumbbell lunges and I got little lightheaded. I just kinda curious what do you think about working hard at the gym to lightheadedness?

[0:25:08.1]

Should I try to avoid? That would be nice. I just stop, rested, and it continued but it’s mostly bad exercise that I feel that I get low lightheaded sometimes just twice. Thanks! Bye.

Brock:               I don’t know about you but at the gym that I go to there are signs all over the place saying, “If you feel lightheaded immediately get off the machine and lay down in a quiet corner and sound the alarm…”

Ben:                   Put down your beer. Actually, my wife and I have been getting lightheaded a few times over the past few weeks but it’s just been getting so hot lately and that can actually be one of the things. I’m just gonna say this just so people know like I mess up sometimes and I do dumb things. I went to the gym, I rode my bike to the gym – it was like a 100 degrees out and I rode really hard and I got into the gym and I was gonna run on the treadmill and the reason I was gonna run on the treadmill is because sometimes I like to do that ‘cause the treadmill pushes me harder than I push myself. So I jacked up the treadmill and I was doing a 2 mile time trial and I got about 1 and a half miles in and got really lightheaded and almost passed out and basically I had to go and sit in the personal trainer’s office for like 10 minutes with my head buried in my hands while they watch me to make sure I was okay. So, like yeah, I mean like, part of this can just be freakin’ heat and the fact that your body is having to shunt more blood to more areas of your body to cool you. And that can definitely be one reason but if you are doing a good job keeping yourself cool during exercise, you’re drinking, you’re not doing dumb stuff like me and then pushing yourself too hard in the heat. A few other things that can cause lightheadedness: the first is a lot of folks will get dizzy and lightheaded when they switch to a low carb diet or they’re restricting sugars. There’s two reasons for that: one is just a stray of hypoglycemia can cause dizziness and lightheadedness during exercise but so can the dump in sodium and the dump in the electrolytes that happens when you switch to like a lower carb intake because as your body loses glycogen content, it dumps electrolytes along with it and that’s why if you kinda dig in to a lot of the low carb literature, you’ll see a lot of recommendations for using things like a lot more sea salt on your foods even like before workout, the use of chicken bullion cubes or really salty sources to increase your sodium intake and increase that natural drop in blood pressure that occurs when you’re low on sodium. So part of this could just be – you know, and I say this ‘cause I know we have a lot of listeners who listen in who experiment with things like ketosis and low carb and that can certainly cause this. The other thing is that, you know, fish is pure low blood sugar right before you workout and this common and this has happen to some people. You can do things to either help your liver to mobilize its storage sugars, caffeine is a really good way to do that frankly, and that’s what I do because I’d like to save the majority of my carbohydrate intake for later in the day. Post workout when my non-insulin dependent glucose transporter pathways are really able to shove the carbohydrates that I do eat in the muscle tissue. So before my workout, I’ll usually do stuff like caffeine, I do disodium atp, another one that you can use is… it’s very similar to the way that insulin works in the fact that it shoves glucose in the muscles cells and it’s got to called inosotol. You can get all that – there’s a stuff called X2 performance and take a shot of it prior to your workouts and that works pretty well. For an afternoon workout, you don’t have to worry about the coffee, it’s like equal to a quarter cup of coffee. So, low in caffeine, that can help. Another thing that can cause dizziness or lightheadedness is improper breathing. Just basically shallow chest breathing, mouth breathing – one thing I’ve been focusing a lot is just deep nasal breathing during exercise as much as possible and the more you do it the more oxygen you will train yourself to be able to take in from deep nasal diaphragmatic breathing and it takes practice. It feels like your turning exercise in the like this focused yoga/meditation session but I personally don’t have a lot of time to meditate. I just don’t. So I turn exercise into meditation by doing it very rhythmically, deep nasal breathing when I’m doing something that allows for me to do that. Let’s face it, when I’m doing it instead of hardcore like kettle bell swings, I’m like huffing and puffing through my mouth like crazy but some of the lighter movements or the slower movements or the movements that aren’t quite as ballistic, say like, deadlifts or a controlled shoulder press or cycling running, stuff like that, deep nasal breathing can help a ton with oxygenation and the dizziness and the lightheadedness that can occur with improper breathing.

[0:30:14.3]

Brock:               I’ve been practicing that on my… when I brought my bike to work, I – well, I’m commuting I’ll do the nasal breathing. I can’t really go that hard ‘cause I’m traffic and red light and stuff but it’s a perfect time to really practice that and get in the habit.

Ben:                   Yeah and it’s one of the coolest exercise hacks ever. If you can train yourself how to do it and you can kill two birds with one stone, then turn exercise into something like a meditative session. I’m a huge fan of that kind of productivity, so.

Brock:               You just have to be aware of the boogersupon your cheeks.

Ben:                   Yeah, yeah, I also would like to say – brush my teeth and check my emails and stuff like that while I’m exercising too. You know, I wanna kill as many birds with that stone as possible.

Brock:               Just killing birds left and right.

Ben:                   The other thing, and this is really common among exercise enthusiast is – adrenal dysfunction. It can cause dizziness and lightheadedness during exercise because your adrenal glands can release epinephrine when cortisol is unavailable or glucose levels get too low and in the state of choleric control or not taking enough calories in a state of over training, in a state of adrenal fatigue, a lot of times that excess epinephrine and adrenaline released by the adrenal glands as almost like a substitute for cortisol can cause lightheadedness, shakiness, irritability, dizziness, and the same type of thing that you might experience with low blood sugar. So, dysfunctional adrenal glands don’t necessarily have to be caused by state of pure over training. They can be caused by a tough day of mental and emotional stress and if you’re one of those people saving your workout for the end of the day, but you’ve not really done a good job but maybe controlling work stress or relationship stress during the day then that can simply cause your adrenal glands to churn out more epinephrine and adrenaline. Sounds kinda woo woo but you’ll find that what happens is, you know, let’s say you’re using like the sweet beat heart rate variability system to measure heart rate variability while you’re at work and you notice that you’re consistently throughout the day experiencing this big deficit in heart rate variability and stress and you’re not stopping to breathe it off and you’re not maybe stopping a few times during work to exercise a little bit or move a little bit or you’re not focusing on fixing emotional issues at work with employees or with your boss. When you workout at the end of the day, you can be producing a lot of epinephrine and adrenaline. So that can cause it. Another thing that can cause over training or adrenal fatigue type of symptoms and the absence of excessive exercise is parasitic and bacterial infections. So that’s another thing, is looking at the health of your gut and making sure that you take care of that as well. But let’s say that the – whatever it is, mental or emotional stress, over training or some kind of infection, you get this increase release of epinephrine and adrenaline, there’s a couple different home tests that you can do to see if that’s actually happening. One is called an orthostatic hypotension test. So, sounds kind of nerdy but the way that it works is you lie down for about 5 minutes and you take your blood pressure while you are lying down and what you particularly want to take note of when you’re taking your blood pressure, like with the blood pressure cuff as you’re lying down is the systolic pressure – that’s the top number. And then what you do is you stand up from that lying down position and as soon as you stand up, you take your blood pressure again. Now, if your systolic pressure, that top number stayed the same or it decreased, that’s a pretty good chance that there’s some adrenal dysfunction going on and specifically an excess secretion of epinephrine. So well, it doesn’t assume there’s a – it means you’ve got basically dysfunction in epinephrine production. So, what you’re looking for…

Brock:               Is that what it would normally result in a sort of a head rush sort of feeling?

Ben:                   Uhmm, yup but you can quantify it. You can stand up and what you want ideally is for your systolic pressure to increase by anywhere from about 6-10 – it’s measured in millimeters of mercury or mm per hg. So you want your systolic pressure to go up when you go from lying to standing. If it doesn’t then there’s a pretty good chance there’s some adrenal dysfunction going on. If it drops significantly, you see that a lot in people who are adrenally exhausted. So, that’s one test that you can do. A second test that you can do is called the pupil reflex test. And the way that you do this one and this is again a very simple home test you can do to test your adrenal function is you can stand in front of a mirror and you wanna be in a dark room, in your bathroom is fine, you take a flashlight and you shine the light of the flashlight into one eye.

[0:35:04.0]

Okay, so just from the side you shine the light of that flashlight into one eye and you’re doing it from the side because you wanna watch your pupil in the mirror once you shine that flashlight into your eye. And what should happen is when it’s dark, your pupil is gonna be dilated but when you shine the light from the flashlight on your pupil, it’s gonna constrict and how long that constriction happens can indicate adrenal function. So what that means is that generally if you’re looking at your eye after you shine that flashlight on it, you wanna see that it stays constricted – constricted for a little while generally about 20 seconds. Okay, that’s a sign of healthy adrenal function. Now, if you notice that you shine that light at your eye and it starts pulsing or going back to dilation after about 10 seconds or you notice that it doesn’t constrict at all or you notice like a little bit of a fluttering and then a dilation or anything aside from simply staying constricted for about 20 seconds, that’s also a pretty good sign that there are some epinephrine and cortisol issues going on indicative of poor adrenal function. So those are 2 kinda simple at home test for adrenal function and I tend to see in exercise enthusiast that lightheadedness and dizziness at the gym is a lot of times due to adrenal gland dysfunction especially if like blood sugar and some of those other things that I was talking about are taking care of already – you know, hydration and body temperature and things of that nature. So there’s a couple of good home test that you can do for adrenal fatigue.

Brock:               And if people do find out that they have some sort of adrenal dysfunction by doing those tests, they can always go to the website and do a search for adrenal function or adrenal fatigue or something like that. There’s tons of information here.

Ben:                   Or read my book. I kinda read a book about that.

Brock:               There you go.

Ben:                   It’s called Beyond Training.

HotandCold:    Hi guys! I was hoping you could provide some advice when it comes to adapting and dealing with extreme temperatures. A lot of triathlons I know start with a swim which can be particularly cold even if it’s a hotter day and especially in the longer races a lot of times you’ll finish the run in the heat of the day. I know there’s a lot of advice out there for adapting yourself to tolerate the cold or the heat but it seems like anytime I go training to tolerate one extreme, my tolerance of the other extreme is degraded. So I was hoping to find if you had any advice on adapting to both the cold and the hot for racing and training. Thanks!

Brock:               yeah, I’ve often wondered that on a really hot day when I take an ice bath and then I get out and it’s like a really hot day and it sorts of heats me up right away, my, undoing all that good, I just…

Ben:                   (laughs) No you aren’t. Actually, did you listen to the latest episode of the obstacle dominator podcast?

Brock:               Yeah, yeah, I did it.

Ben:                   Yeah, it was – that’s what you did, you’re the editor. I don’t know how much you listen when you editing though but…

Brock:               Actually not a whole lot sometimes.

Ben:                   Yeah, it’s true. So, in that epi… you can listen to that.

Brock:               In that show I’m listening for curses.

Ben:                   Yeah.

Brock:               You guys curse on that show a lot.

Ben:                   Yeah, but you do a good job blooping it out. Anyways though, you can listen to the show on if you just go to iTunes and do a search for Obstacle Dominator or you could go to obstacledominator.com. We interviewed Matt Novakovich and he’s talking about how the Spartan CEO actually, Joe Desena is coaching Matt right now and because Spartan Worlds Championship involves so many water crossings and water immersions wherein like super cold water like up in Vermont during the race and you’re just like going back in like red hot intensity, he’s got Matt doing like 5 minute cold water river soaks and you get out and you run and you do burpees and pull ups and get back in the water again and that’s actually a really interesting way to train because kind of like the whole cold/hot contrast there if you’re going from the cold to the heat. What happens is that when you get hot or when you exercise or both, it cause vasodilation of the blood flow to any limbs that are working so production of nitric oxide, vasodilation, widening of the arteries and more blood flow and then once you get into the cold, you get vasoconstriction of most of the body which increases some of the local blood circulation to keep some areas warm but generally overall you’re getting a vasoconstriction effects. So you’re like pumping the blood vessels. The other thing that happens is when you get exposed to cold, your lymph vessels contract but then when you get exposed to heat, your lymph vessels relax.

[0:40:04.2]

So this almost acts like a pump for your lymph system which is actually kinda nice for reducing inflammation and enhancing immune function. They have done some pretty cool studies and we talked about them a little bit with Dr. Rhonda Patrick when she came on the show indicating that thermal stress seems to positively influence the immune system and this cold/hot contrast therapy where you’re going from cold to hot and back and forth can also possibly affect your immune system. When we look at how this applies to hot and cold question, you know preparing and adapting for extreme temperature fluctuation, you can use this cold acclimation combined with heat acclimation effects. So it combine cold thermogenesis and heat acclimation in the same way that you would do when you’re doing like cold/hot contrast therapy. So you’re going from sitting in a sauna for say like 30 minutes getting as hot as possible and then going and taking a 5 minute icy cold shower. If you wanna do more reps, you can go from 5 minutes of sauna to 1 minute of shower and back and forth. So you’re getting that hot/cold training effect. You can do something like what Matt Novacovitch is doing which is – if you got access to a body of water or some cold water, you can intersperse like 5 minute cold soaks right in the middle of your workout and then get back to working out. So you’re getting back and forth vasodilation, vasoconstriction of lymph fluid and blood fluid. The other thing that you can do is kinda more like the approach that Ray Cronise talked about when he was on the show which hot/cold contrast showers: 20 seconds of cold water followed by 10 seconds of hot water to increase nitric oxide, vasodilation, vasoconstriction, shutdown inflammatory cytokines but also increase your body’s ability to be able to deal with those type of rapid temperature fluctuations. So few different ways to skin the cat and frankly, you can do all these stuff, you could do a cold/hot shower in the morning everyday when you get up and you could a couple of times a week do a sauna plus cold shower session. Like my YMCA for example right next to the dry sauna is a cold shower and I can sit in the dry sauna for 30 minutes and then get out and do a 5 minute cold shower. And if you have access to a cold soak, that’s actually technically even better to do cold water immersion followed by either dry sauna or wet sauna or even hot water immersion if you have a hot tub next to a cold soak. So those are few other things that I would do and by the way, don’t get me wrong about hydrotherapy. There’s actually not a lot of evidence to show that it directly improves things like jumping ability, sprinting ability, even like muscle soreness like they’ve done some pretty interesting control group studies in the Journal of Strength Conditioning published a couple of this recently where they took folks who had just on an exercise session and they had them do this hot/cold therapy. The only thing they notice was that the folks said that they were less sore but none of the physiological markers of soreness that they were measuring or markers of performance were affected at all by this cold/hot contrast therapy but what they weren’t measuring was things like immune system function, they weren’t measuring nitric oxide production and they weren’t measuring of course what we’re talking about here, the ability during exercise to be able to go back and forth between hot and cold which is pretty unique in a race but you do run into it. You do run into situations where like you’re swimming in cold water in a triathlon and then go straight into biking in hot weather or you’re doing something like the Spartan race where you’re going from running in red hot intensity right into cold water and back out. So I won’t claim that hydrotherapy does everything that some people say that it will do like directly decrease soreness or increase performance but it does have some cool effects when you look at immune function and vasodilation, vasoconstriction, stuff like that.

Brock:               And give me hydrotherapy or cryotherapy?

Ben:                   Hydrotherapy. Hydrotherapy is actually the term that a lot of exercise science gives to cold/hot contrast.

Brock:               Okay.

Ben:                   Using water and temperature to enhance recovery.

Brock:               I thought it was enemas. I think they use it in that term as well.

Ben:                   Yeah, they might use it in wellness too and we’re not talking about enemas. That’s a totally different discussion. So a couple of other things to bear in mind here, really I guess there’s one other thing that I recommend and that is that there are specific nutrients that activate heat shock proteins and activate nitric oxide and specifically regulate your stress response to the production of heat shock proteins, heat and rapid fluctuations in temperature. That group of nutrients are called adaptogens and they’re actually specific adaptogens that have been studied for their ability to modulate cold/hot responses and some of the ones that are pretty easy to find that you could get your hands on.

[0:45:18.1]

You wanna choose like good high quality adaptogens: eleuthero is one, schisandra (judges like to say, it just like Shazam! Dra! Shazamdra!) and rhodiola – all of those can really help with your defense response against mild stressors and that’s the way that a lot of adaptogens work. For example, I’ve talked a lot before about this like Tianchi Chinese adaptogenic herb that I’ll use in the midmorning. A pack of that during the day and that has eleuthero, schisandra, rhodiola and like 38 other different adaptogens in it but adaptogenic herbs would be something I would definitely consider using and that I’ll personally use like ‘cause I’m getting ready for the Spartan World Championships to allow my body to better mediate the stress response to rapid fluctuations in cold and heat. So I would not just train with hot/cold contrast whether it be via immersion or showers but I also consider use of adaptogens and then also, if you wanna delve into how a guy like Matt Novacavitch and he’s one of the top Spartan athletes out there, if you wanna delve into how he’s using it. Go listen to the latest episode of that Obstacle Dominator podcast. It’s episode number 7.

Laura;               Hi Ben and Brock, my name is Laura from Washington, DC. I have a question about rate of absorption. Both my boyfriend and I drink protein shakes after a session in the gym and we also drink green shakes and my question for you is, is there a specific time frame in which we should be consuming this. I am more of a zipper where after the workout he can just take 3 gulps and be done with his protein shake. I’d like to think that the slower you drink it, the more readily your body can absorb it over, you know, half hour or so? But now I’m starting to think that maybe he’s right and I should just shrug it and get it done. If you could give me any advice and if there’s any difference between drinking the protein at a certain rate and drinking the green smoothies at a different rate, I would be very interested to know. Thanks a lot guys! Love the show!

Ben:                   Brock, I don’t know about you but I take like almost 40 minutes to eat my morning smoothie.

Brock:               That’s a lot.

Ben:                   That’s a long time. So I make – it’s usually have a kale, or spinach, or cabbage or sometimes a mix of all those. Sometimes I go out to the garden and pick some beet greens or some red leaf lettuce that we have been growing out there. Well, I blend it thick like super thick and then I eat it with a spoon and I put things that increase the texture of like – I put all, I put super foods like they’re going out of style and my smoothie like I dumped chlorella tablets in there, I put unsweetened coconut flakes in there; I use the Bob’s Redmill coconut flakes, I put dark cacao nibs in there and I sit there just chewing like a cow and like all worth one bite of a smoothie around in my mouth for a good 30-60 seconds. I usually get a little bit of work done, reading some of my morning reading, things like that. Sometimes visiting with my kids but I take a while to eat that morning smoothie.

Brock:               I think judging by what you just said you put in it that would take me all day to choke that. Damn, it doesn’t sound tasty at all.

Ben:                   Yeah, and actually the older that you get the less hydrochloric acid that you produced the more important that becomes especially for protein-rich foods. So…

Brock:               You’re calling me old.

Ben:                   (laughs) No. You’re just older than me… and you have more facial hair. Actually, you have facial hair which automatically differentiates you.

Brock:               And more gray facial hair. Anyway…

Ben:                   So if it’s not in the presence of a workout, the cool thing about chewing your food is that it leads to a pre-empty release of insulin and well, when I first said that it might sound negative ‘cause you wanna control insulin for fat loss or for insulin sensitivity or whatever but a small amount of early insulin release as you’re eating actually prepares your body for any carbohydrates present in that meal and it results in less of a total insulin release meaning that you’ll have better blood sugar management when you chew and the reason for that is you get pre-emptied release of insulin which actually helps prevent hyperglycemia and hyperinsulinemia after your meal. So generally what we know from research is that insulin that’s release at the start of your meal peaks about 4 minutes into the meal and then returns back to baseline levels after about 8-10 minutes.

[0:50:09.9]

So the minimum amount of time that you would wanna take to finish a meal if you weren’t in a very insulin sensitive post workout state would be 10 minutes. So if you are not exercising, you’re sitting in your office during the day or whatever and  you’re taking less than 10 minutes to eat, you’re shorting yourself in terms of your ability to control your blood sugar. Now, if you are in a post workout scenario, you’re already insulin sensitive. So that’s a pretty move point, you’re aren’t gonna release much insulin period in terms of shoving that food into muscle cells for recovery because you’re non-insulin mediated glucose transporter pathways are really upregulated post workout. But even in that case chewing food can lead to less potential for gut inflammation, less leakage of undigested protein particles into the blood stream, less formation of those lipopolysaccharide; those endotoxins I was talking about earlier. So, generally what they found in research is there been 2 different studies that have found that chewing approximately 40 times before you swallow cannot only lead to decrease levels of some of these inflammatory markers but it can decrease levels of the hungry hormone, grelin and it can increase the level of 2 different really important gut peptides that are responsible for helping you to digest food. One called cholecystokinin and one called glucagon like peptide. So, what that means is that you’re gonna have a lower appetite and you’ll gonna be feeling fuller more quickly when you take a longer time to eat. The other thing is that salivary amylases produced in your mouth, so once again your pre-digesting carbohydrates in your mouth which could help to control some of the hormones that your pancreas has to churn out and then you get improved digestion when you’re chewing. So you get better ecology, with gut micro flora and your gut bacterial balance again you get that reduced endotoxins and lipopolysaccharide formation that I was talking about and in ayurvetic medicine there’s this whole concept of yin-yang balance and generally one of the things that you’ll see in ayurvetic medicine is that yin-yang balance is thrown off by chewing your food inadequately or else eating in a very distracted state like while you are in a business meeting or talking on the phone or something like that. So not eating while you’re stress is also very important. To answer the question, ultimately sipping your smoothie for about 30 minutes is gonna increase your ability to digest the food and it’s going to lead to better gut health. In a post-workout scenario, we’re not worried about the fact that eating fast is going to cause this hyper-insulin response because you don’t have to worry about the post-workout but you’re gonna get more out of what you are eating if you slowly eat it. So I think lower wins out on this one.

Brock:               Didn’t Dr, Jack Kruse have a theory about actually not chewing your food as much and swallowing it a little more whole to make your digestive system more robust?

Ben:                   Uhmm, he does but – and he make pipe in ‘cause I think he listens in. Correct me if I’m wrong – but I think that that was a theory and not based on any research has been done on chewed vs. unchewed food. All the research that I’ve seen has suggested that the more you chew, the better. So, chew, chew, chew, and dump lots of super foods into your smoothies.

Ben:                   Hey Ben and Brock, this is – my name is Ben as well. I recently got the superhuman encoder and I tweeted at you asking about bad dreams, specifically I had nightmares like the first night I wore it and since that I usually don’t wear it at night but you said something in the tweet about I think it was DHT, DUT something like that detox. I tried to look for info online about it but can’t really find much. I was wondering if you could expand on that and tell me more about why I was having nightmares. Thanks guys for all you do.

Ben:                   Yeah, why we’re kinda delving into the woo woo now. Superhuman encoders and nightmares.

Brock:               I wish he told us what his nightmares are about.  I bet it was you with a clown wig.

Ben:                   That might be the issue, yeah. Quit reading comics book before you go to bed ‘cause you do dream about what you dwell on before you go to bed and I’ve certainly been experiencing a little bit of lucid dreaming now that I’m using things like that that Thorne Multi-vitamin like the pm formula. Seems – I think it’s the Relora in that that cause a little bit of lucid dreaming. It’s got like a couple adaptogens in it – Phellodendronand magnolia. They help you to fall asleep faster but I have noticed that I get more lucid dreams when I’m using that and I’ve also been experimenting with the CBD hemp base extract that also can definitely do it.

[0:55:12.5]

I suspect via different mechanism than what we were talking about with something like the encoder. So yeah, let’s delve into this. There was a really interesting study that was published very recently just last month in the Journal Nature Neuroscience and what they wanted to look into was the electrical frequencies and whether it is the act of lucid dreaming, nightmares, deep dreams, whatever that causes your body to churn out or your brains specifically to churn out different frequencies, different brainwave patterns, or whether it’s different electrical brainwave patterns that cause a lucid dreaming. So what comes first – the chicken or the egg. So what they did was they actually try to induce lucid dreaming in a group of subjects by stimulating their brains and in this case they were actually using a – what’s called a trans-cranial alternating current which delivered current through electrodes that were placed on their scalps. So they tested a bunch of different frequencies from 2 hertz all the way up to a hundred hertz and then each morning when the participants in the study woke up, they ask to recall their dreams and what they discovered in this study was that the frequency of about 40 hertz down to around 25 hertz, all cause lucid dreaming. They actually found that the exposure to certain electromagnetic or electrical frequencies while you are asleep can affect your brainwave patterns and your ability to lucid dream. Now what is probably coming into play here is a specific molecule called DMT. DMT is also known as dimethyltryptamine and if you’ve heard about ayahuasca before…

Brock:               That’s just what I was gonna say, that’s from ayahuasca.

Ben:                   …it’s like this hallucinogenic. Look Relora – ayahuasca is a blend of DMT and then something else called monoamine oxidase inhibitor which is this enzyme inhibitor that allows DMT that you might take orally to be active and cause this hallucinogenic effect. But the very interesting thing is that there’s been a lot of studies into whether or not your body could actually produce its own DMT because I’m gonna assume that Benjamin here is not taking DMT or ayahuasca before he goes to bed at night.

Brock:               I thought he would be blaming the superhuman encoder if he was.

Ben:                   Yeah, and there’s been some really interesting research done on DMT and whether or not you could actually produce it like could there be a situation you could put your body in to where it would produce DMT while you’re asleep at night. It could cause lucid dreaming and potentially even nightmares and there’s a really interesting book – I’ll link to it in the show notes if Benjamin or anybody else listening and wants to check it out. It’s called – It’s got cheesy name, it’s called DMT: The Spirit Molecule but it’s actually a pretty cool book with some interesting scientific information about DMT. It was written by this guy called Rick Strassman and the hypothesis in the book is that it’s start off with the fact that a massive release of DMT specifically from your pineal gland is the cause of this near death experience phenomenon whereas you’re about to die and they’ve asked people who have been near the brink of death and brought back about how they all saw like aliens and insectoids and reptiles and weird kinda nightmare types of vision and hallucinations and one of the things that Rick talks about in the book is that your pineal gland actually contains the specific enzymes and precursors necessary to synthesize DMT endogenously. So it turns out that your body may have the capability using some tryptophan precursors and specific enzymes to actually create its own DMT that can cause this type of lucid dreaming and it would specifically be the pineal gland that would be responsible for producing that. You know, Rick Strassman wrote that book, I think it was back in the late 90’s but since then and specifically in 2011 there was an interesting study at the University of Wisconsin that found that the enzymes responsible for the synthesis of DMT and actually some other endogenous hallucinogens that are talked about in that study, there was found in not just the pineal gland but also in what are called your retinal ganglion neurons which are near your eyes or the back of your eyes and also even in your spinal cord. So there’s a lot of evidence out there that you could under certain circumstances produce your own DMT like it cause this type of lucid dreaming or nightmares. I’m getting some more here, I’m getting some more here. Just keep listening.

[1:00:02.4]

Brock:               Yeah, I believe so.

Ben:                   Okay. So, we now know that DMT can cause nightmares and lucid dreaming. We know that lucid dreaming can also be caused by electrical currents. So, it’s possible that exposure to certain electrical frequencies or certain hertz frequencies could cause the pineal gland to churn out DMT, okay. Now I’m totally not claiming that this is proven or anything but what I’m doing is hypothesizing what could potentially happen here. Now if we look at the pineal gland, the pineal gland can actually act as a signal transducer. If we look at like Hindu medicine and Hindu tradition, the pineal gland is actually perceived as like the third eye. So basically there’s this third eye in the forehead called the crown chakra and you may have heard of that before in like Eastern ayurvedic medicine or Hindu religion where that’s basically the part of your body that would download energy into the subconscious and produce things like weird dreams and visions and things of that nature and it’s directly linked to the pineal gland. So, the idea here is that – in the Journal Bioelectromagnetics, there was actually an article that appeared in which after dissecting 20 different human pineal glands, they found several hundred tiny little micro-crystals composed of calcite. So basically pineal glands had this crystalline formation in them that are very similar to like the little crystals in your ear that can vibrate and help you to hear sound. Part of that is hair and part of it is crystals but the pineal gland appears to contain some very similar mechanisms and these are specifically piezoelectric crystals meaning the same type of crystals that are capable – that you could use to like tune in to radio stations without the use of electricity or radios that use piezoelectric crystals. Your pineal gland also has this same type of crystals in it and piezoelectric crystals can turn sound vibrations into electrical current and vice versa. So when you hear about people using like binaural beats and sound to induce specific hertz frequencies to help them get into deeper state of sleep like putting on headphones that produce binaural beats or listening to sleep cd’s and things like that. One of the things that’s going on is an actual vibration of the crystals that are in the pineal gland and because the pineal gland, we now know, has the production to churn out DMT, it is certainly possible that when we are exposed to specific frequencies, the pineal gland is vibrating in a way that will cause you to churn out DHT. So this is where this superhuman encoder comes in the plan. I’m wearing one in my wrist right now and these are manufactured in Scotland and they’re made for me to a full disclosure. I sell them. You can get them at superhumanencoder.com. These are piezoelectric crystals inside the superhuman encoder and what that means is that it’s a crystal that is bombarded with sound frequencies in the 8 to 10 hertz range which is, for those of you who are familiar with what’s called the Schumann resonance – that is the same hertz frequency that geological formations in like rocks, and the planet earthy meds. So when you hear people about grounding or earthing or things of that nature; that’s all based off getting exposed to the Schumann resonance. So it’s kinda like if you wanna think about this in simplistic terms, equivalent of wearing like the Schumann resonance on your wrist. So it’s emitting this constant frequency because it’s piezoelectric crystal just like it’s found in your pineal gland and this piezoelectric crystals once they’re exposed to a sound frequency will continue to vibrate at that frequency. So this thing is vibrating at about 8-10 hertz. Now if you are a musician and I know you’re a musician so you’re probably familiar with this Brock…

Brock:               Uhmm.

Ben:                   One thing that can happen is when we get things that are vibrating, they also produce harmonics.

Brock:               Yeah, sympathetic vibrations.

Ben:                   Exactly. So 8-10 hertz is also going to produce some vibrational off shoots in like the 72 hertz range, the 144 hertz range, all the way up to the 432 hertz range. So basically when you have a specific hertz frequency, you’ve got that hertz that vibrating at that main frequency but then there’s harmonics getting thrown off. Which is way only like pluck a guitar string if you listen carefully, you can actually hear it vibrating at higher and higher octaves. The idea here is that what this means is when you’re wearing something that’s vibrating on your wrist while you’re asleep at night even though in for example that study where they induced lucid dreaming, they were using much higher hertz frequencies than this 8-10 hertz frequency which is why when you’re sleeping and you’re grounding or earthing map you’re probably not gonna feel things like lucid dreaming, etc. but the harmonics that you get from a piezoelectric crystal that’s vibrating may actually do produce some off-sets of harmonic frequencies that could cause the pineal gland to vibrate at this higher frequencies produced endogenous DMT and cause like lucid or hallucinogenic dreaming.

[1:05:27.3]

And one of the things that you should be aware of is this whole concept of a DMT detox. Meaning, some people will use things like ayahuasca otherwise to increase DMT and for the first few times that they use it, they get really bad nightmares and really disturbing visions and then eventually (and they call this a DMT detox and I’m totally not going to pretend that I know the physiology of it because I don’t) but they say that this stuff goes away after about 2 weeks or so. So it could be that you just mean it to kinda like get through it and maybe read some kids story books or something before you go to bed so you get your mind full of like smurfs and rainbow ponies and that might help a little bit. Make sure that you’re not thinking of stressful or deeply emotional things before you go to bed. But ultimately, you know, that was kind of woo woo and I was drawing a lot of coloralies like I will be the first to admit that everything that I just talked about is really soft science but that is what I would suspect would cause something like this and I thought it would be interesting to get into that for folks to just how the pineal gland works and how certain sound frequencies can really affect the way that your brain works while you’re asleep or while you’re awake I mean, you know, so the idea behind like getting into the alpha brainwave zone you produce extra alpha brainwaves and you increase force performance, you produce delta brainwaves and you get relaxation, you get this gamma brainwaves and that’s kinda like the hulu lucid dreaming thing. So not to get off on too many segues but I hope that helps you out then…

Brock:               Segues!

Ben:                   Segues! The other thing that you could try is there’s this magnet that you can put on your bed called the Earth Pulse and that actually also emits the Schumann resonance frequency and the only reason I bring that up is it produces a pretty powerful frequency of that same kind of 8-10 hertz range and that made overpower some of these harmonic frequencies and potentially if you put that under your bed, that’s something I sleep with underneath my mattress, you might kinda mitigate a lot of these higher frequencies being produced by something like the piezoelectric crystal inside the encoder. So, now that we have 2 listeners left (laughs). That is my response.

Brock:               Alright, the next caller has to save us.

Peter:                Hey Ben, this is Peter from San Diego, California. I just wanna say I love you and Brock show. I have a quick question about the red light bulbs. I know in a couple of different podcasts you talk about using your red light bulb before going to bed so it doesn’t disrupt your sleep. I’m actually color blind and I’m wondered if there is a difference between using a red light bulb since I actually cannot see red. If it is due to a spectrum or it was actually just color related. Once again love the show and I look forward to your response.

Brock:               Oh, this is…

Ben:                   (laughs) I thought we’re getting off the woes.

Brock:               No, apparently we’re sticking the woo woo.

Ben:                   Alright, we’ll stick with it, we’ll do this.

Brock:               Actually, I want an answer to this question because I’m also color blind, Peter. So I wanna know if this has any effect.

Ben:                   Well, your eyes can detect visible light waves or visible radiation but there are forms of light that you cannot see and one of those forms of light that falls along the electromagnetic spectrum of light is infrared light and infrared light lies between the vision and the microwave part of the electromagnetic spectrum and what that means is that in infrared you can feel and it can produce heat. As a matter of fact your body even produces its own infrared. That’s why like when someone puts their hand close to you, you can feel heat coming off of them. That’s infrared. So, you’ve got photo receptors on your skin that can detect infrared heat whether or not your eyes are detecting it and your eyes actually can even detect infrared. The only way that your eyes could detect infrared, if it’s you’re using night vision. That’s what night vision does. Night vision detects the infrared waves and heat coming off of animals or people or objects and that’s really the only way that you can see infrared. So you can get all the beneficial effects of far infrared without ever actually seeing infrared like when you look at this – red infrared or something red infrared therapy devices that I’ve talked about, the fact that they produce red light is just the fact that they do have the red light waves spectrum as part of bulb but the actual infrared light is what you’re going after when you’re using one of these things. So, in terms of what you’re going after when you’re expose to infrared light is the fact that the micron wavelength of that light is able to penetrate like 6-8 inches into your tissue.

[1:10:10.8]

So you get this relaxing generation of warmth but far infrared lights have been shown to do some really interesting things like it can stimulate cells called fibroblast to make more collagen. So that’s not good for just wound healing and tissue repair but it also got this kinda cool like skin anti-aging effect if you…

Brock:               It’s age reversal serum!

Ben:                   It’s age reversal serum light! So you can put this next to your bed. This is what I do before I go to bed at night is I sit there and read and for about 15-20 minutes, I have my infrared light turned on. There’s some really interesting research we talked about in the study a few weeks where they use these same technique in athletes and found that they slept 15-20 minutes longer in the morning when they were expose to infrared compared to a controlled group that did not get expose to infrared. The heat from infrared expands your capillaries. So you get better blood flow, you get more circulation, you get more oxygenation. So that’s another thing that it’s good for. When you expand capillaries, what happens is that also has an effect on lymph vessels as well as blood vessels so you can get better elimination of metabolic by-products, there’s some talk about the detox effect. I don’t know how much of a detox effect there is. I haven’t seen any research on that, you know, I’ve seen research on vasodilation and on the sleep and on the production of fibroblast but the idea here is that when you get the production of sweat in response to infrared heat or you get blood vessel dilation or lymph fluid increase from the exposure to infrared, you get like elimination through the sweat and the oil glands of toxins and chemicals and stuff like that. I don’t know if that’s true. I honestly haven’t ever seen much about the detox effect of infrared. Far infrared does emits photons and photons help you activate enzymes. So the specific enzymes that are activated by infrared stimulate macrophage activity which is a white blood cell activity that can increase the elimination of damaged and deceased tissues. It can basically assist with cellular apoptosis which is another thing that can happen when nitric oxide is released which is another thing that happens when you get exposed to far infrared. So you’re getting everything from like a little bit of skin anti-aging effect, to strengthen part of your immune system, cardiovascular system, and then also a little bit of apoptosis or just basically cellular clean up.

I’m a big fan – I put that infrared therapy light device next to my bed at night. I also take a nap on an infrared mat and the infrared mat, you know, it’s a perfect example, it doesn’t release any light at all, right. It’s just infrared waves. You don’t see ‘em at all but you feel the warmth just like when you close your eyes you still feel the warmth from the sunshine, you know, that’s infrared. So, basically the idea here is that you can get all the benefits of infrared without seeing any of it at all. You don’t have to see the red light, you just have to feel it on your skin. In the show notes over at bengreenfieldfitness.com/290, Peter I will link you over to the DMT infrared therapy light that I use and then also the infrared biomat that I use and you can put that together with your piezoelectric crystals and scare all your friends away. But now, I mean like, and again like I get called out and talking about some of this stuff that I goes above and beyond, you know, Western medicine or tons of pre-reviewed research and you just view yourself as n=1. You don’t have to believe me on the use of infrared, try it out! Order infrared therapy device off of Amazon, try it out and I mean return it to Amazon if you don’t like the way you feel or it doesn’t help you sleep. Same thing with like the biomat, I mean they’ve got like a 30 day return policy. Order biomat and try to sleep it on a few times if you don’t like it, send it back. If you get one of this like superhuman encoder devices and you try that and you don’t like the way it feels or you don’t notice better balance or better sleep, send it back! If you buy an Earthpulse off of Amazon and you don’t like the way, I mean, most of these stuff you can just try it out and I mean, it’s really not that risky to try out. I’m not a big fan of just like ordering stuff willy nilly for the sake of returning it but some of these stuff you can just try out and see if it works for you. Use yourself as n=1 and if not, no harm done. So actually they’re maybe harm done, you can mess yourself up for life. You become impotent and I don’t know, fry your pineal gland off.

Brock:               Ah, your pineal gland! You need that!

Ben:                   I can’t think of other glands I want even more than my pineal gland.

Brock:               Fair enough. Alright, well let’s wrap this show up. Shall we?

Ben:                   We better because our next question could be about – God knows what.

Brock:               I think it’s actually supposed to be about unicorns. You can grind their horn down and use it as a performance enhancer.

Ben:                   That’s right, that’s right. That, panda bear tears and of course extreme deer antler velvet.

Brock:               Yes, of course the extreme deer.

Ben:                   And speaking of extreme deer wearing beanies, You! can get – do you like how I did that all the way around,  I remember what I said beginning at the beanies, yeah. So, you can get your own awesome Ben Greenfield fitness thermal beanie for your heat acclimation sessions, a bpa-free water bottle, and a really cool Ben Greenfield fitness tech t-shirt embedded with piezoelectric crystals.

Brock:               Oh, it’s not. It’s not.

Ben:                   You can support our show by getting all that for yourself over at bengreenfieldfitness.com/gear or you can leave us a review in iTunes and if you hear us read your iTunes review on the show, then simply write to [email protected] and we will send you some sweet swag and we got a doozy ever review from Brandi. It’s really

Brock:               It’s not really a review, it’s more of just a tale.

Ben:                   It’s just a tale. Yeah, so we’re gonna read this and even if you’re not Brandi listening in and you’re just somebody else, you actually find this one quite entertaining so. What do you think Brock? You wanna pronounce some slow piano music and take this one away?

Brock:               Sure! Sounds good. “Dear Ben and Brock, you remember the email with the subject line ‘Beware the Squatty Potty’ that a random fan sent you in February? Well, this is the same fan and I have another story for you…. One of my staple supplements is magnesium because 1) it keeps my poop schedule consistent (hardly it is, I think it does) and 2) my body takes a pounding running 75 miles a week as a college runner. I switched to Natural Calm Magnesium a few months ago because, well, Ben said it’s good stuff and I think I’m absorbing it better than the other kinds. I was flying out of Colorado to Texas one morning and I decided to run before my flight because that way I could enjoy one last cool morning of running before I had to go back to the smog swamp. Naturally, I planned my run so that right after, I’d go straight to the airport. No shower, just run and go. As you can imagine, I was going through security as sticky, sweaty mess but I’ve gone to class in similar state before when running a morning practice went a little long…

Ben:                   Well, if she listens to last week’s podcast, that could actually increase the testosterone of all the men out there, so.

Brock:               Indeed!

Ben:                   There’s that especially if she’s wearing the scrunchies.

Brock:               Especially if she’s wearing a scrunchie.

Ben:                   Anyways…

Brock:               Anyway, my bag was going through the scanner and sure enough they pulled it aside and searched it. I figured it must be the rolling pin which I use for trigger point active release but TSA was only mildly puzzled by that accessory. The TSA man…

Ben:                   He claims it’s a rolling pin, we all know what it is.

Brock:               Dude!

Ben:                   Sorry, okay go ahead.

Brock:               You mean the foam roller, right? (laughs) The TSA man kept digging and pulled out my container of Natural Calm and I realized, “Ah, white powder, of course.” He wipes it down with his little felt thing and when he scans it in the drug and hazardous material or whatever scanner, the alarm starts beeping and red screen flashes. The TSA agent turns to me and says something along the lines of, “this set the alarm off so we’re going to have to pat you down and check your whole bag, miss.” All of a sudden Mr. Bright and Cherry TSA man turned bad cop on me. Somehow in the last 60 seconds I went from the nice runner girl to this sweaty drug smuggler. Now normally, my personality, I’d have been freaking out all mad at TSA, but in my head I was giggling.  You might recall as I mentioned I just ran and had not showered. I was quite amused by the fact that TSA decided to pick the one sweaty runner coming through that tiny airport to pat down. By the end of it all, all TSA had was a pair of gloves covered in my sweat and bag balm (for my chaffing thighs) and I went on my merry way with my supposed laced magnesium. The moral of this story, well, careful to all your listeners carrying on natural calm powder and if you do, make it at least worth your while and let TSA pat down your sweaty backside and chaffing thighs if they must search you. Thanks again for all your awesome info. You guys rock! Best, brandi.”

Ben:                   Wow! Sweaty backside and chaffing thighs.

Brock:               Yes, that’s…

Ben:                   Plus the rolling pin and white powder.

Brock:               … that’s definitely the first time we’ve said that in a review I think.

Ben:                   Well Brandi, best of luck next time you fly. Now you know, keep that magnesium on top….

Brock:               You’re on the black list now.

Ben:                   … of your bag and label it magnesium powder and…

[1:20:01.2]

Brock:               it’s all that convince them?

Ben:                   Yeah and that’s quite a story. But we’ll send you a review for that story. That was actually pretty entertaining and I’ve certainly run into my own issues with the TSA and all the weird stuff that I fly with and by the way, it’s when we talked about it, the number one thing that always gets me flagged by the TSA is that earth pulse. So if you get an earth pulse, may sure you put that on top of your luggage so you don’t have to dig down through your underwear and all your other goodies, your “muscle rolling pin” to get your earth pulse. There you go! Well, that was a perfect way to end today’s podcast because we talked about some pretty weird stuff. If you are listening in, stay tune for Saturday and what do we have coming up on Saturday, Brock? Do you remember what Saturday’s podcast is kinda pretty interesting.

Brock:               Because it’s large. I don’t remember what I’m doing tomorrow and might Saturday.

Ben:                   It’s a podcast about – actually you know what I think the podcast is, it is a Ketosis. Everything you’ve always wanted to know about ketosis but were afraid to ask.

Brock:               Oh, our friend Jimmy Moore.

Ben:                   It’s Jimmy Moore but we actually get into some pretty cool and interesting stuff I’ve been talking about before when it comes to ketosis. So we talked about carbohydrate tolerance and protein load and measuring ketones and what keeps you out of ketosis. What a cool stuff. So, check that out. Come on Saturday if you’re gonna be  in Washougal, Washington at the Spartan Race, they have me and my wife, my boys will be there and yeah! I think we better wrap this thing up. So what do you think, Brock?

Brock:               Yes.

Ben:                   Over and out.

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

[1:22:11.0]  END

The 3 P’s Of Being A Man, Getting Tough and Doing Hard Things

theodore roosevelt

Already twice this month, I’ve read a handy little free book for guys called Semper Virilis: A Roadmap to Manhood in the 21st Century (ladies, just forward it to the dude in your life).

It was written by Brett McKay, a guest on today’s podcast and founder of the Art of Manliness, a website which I religiously read. In one section of Semper Virilis, Brett introduces Theodore Roosevelt. This struck close to my heart, since Roosevelt was one of my favorite Presidents (and from a physical virility and workout standpoint, in pretty stark contrast to this guy).

But before getting to what Brett has to say about president Roosevelt, here’s a quick flavor of my favorite workout this week. This will get you inspired, and show you how to exercise outdoors while still tapping into some of the big “P’s” Brett and I talk about in today’s podcast

-Easy warm-up bike ride 3 miles to park with Jessa and my six year old twin boys…

-Bear crawl 100 yards forward and 100 yards backwards, 25 yards left, 25 yards right for dynamic warm-up..

-Handstand pushups against tree (kids just try to hold a handstand)…

-Sprint 25 yards to fence, balance on fence for 60 seconds of fence walking (kids stand on one foot with eyes closed while Jessa and I do this)…

-Sprint to monkey bars at park, go across monkey bars and finish with 5 pullups (kids just do the monkey bars, no pullups)…

-Sprint to park bench for 10 spiderman pushups (kids just do regular pushups in grass)…

-Put kids on back, sprint 100 yards, turn around and bear crawl back 25 yards, then stand and sprint final 75 yards…

-Recovery jog to picnic table for 10 box jumps (kids just do jumping jacks)…

-Repeat for total of 3 rounds…

Fun, eh? By the way, I log each and every workout that I do every day for members of my Inner Circle. You can click here to get instant access to all that for a buck.

And now, let’s see what Brett has to say about good ol’ Teddy….

———————————-

“…Theodore Roosevelt was born to a wealthy family in New York City. The Roosevelts enjoyed comforts and conveniences in their 19th century brownstone that most Americans wouldn’t see until several decades later. When the Civil War tore America apart, Teddy’s father had more than enough money to pay for a substitute and thus avoid a draft into the Union Army.

If you were to judge the trajectory of TR’s life based on the first ten years of it, you’d probably guess that he’d end up as a smart and capable, but physically weak, natural history professor at some Ivy League university. Roosevelt could have easily settled into a life of cosmopolitan comfort.

But after a stern talk from his father, young Teddy chose a different path for himself.

He chose the hard way. What he called “the strenuous life.”

In Teddy’s time, the standards of male honor largely revolved around virtues like integrity and industry – being a good man. And Roosevelt kept this code to a T. But he didn’t want to just be a good man, he wanted to be good at being a man, too.

It was a goal he actively pursued.

His adolescence was spent exercising and building up his once frail body. He took up boxing in college and became a competitive fighter. During winter breaks in school, he’d go up to Maine and hunt with the famous guide and timberman Bill Sewell. After his wife and mother died on the same night, instead of wallowing in grief and despair, Roosevelt headed out to the badlands of the Dakotas to take up cattle ranching. Despite being a four-eyed “dude” from back east, Roosevelt quickly earned the respect of rough and hard cowboys by showing he could pull his own weight and wasn’t afraid to jump into the fray: he cleared out stables himself without complaint; he captured a posse of horse thieves after tailing them for 3 days in subzero weather; he knocked out a gun-wielding loudmouth with 3 dynamite punches.

By striving to live the hard way in his younger years, Roosevelt armed himself with the fire and fight he needed to succeed in the political, social, and intellectual challenges of his later life. Even as a middle-aged U.S. president, Roosevelt didn’t let up on his dedication to testing himself and living the strenuous life; he took part in judo and boxing matches in the White House and punctuated his schedule with hunting, skinny dips in the Potomac, and brisk hikes. He stayed ever ready for whatever adventures and exploits might await him.

And what exploits they were. Roosevelt served as police commissioner, governor, assistant secretary of the navy, and president (the youngest ever to assume the office). When war broke out with Spain in Cuba, Roosevelt put together his own volunteer unit and led them in a charge up San Juan Hill. He was a devoted husband and father of six children. He read tens of thousands of books and penned 35 of his own. After his days as President were over, he set out on an expedition to explore an uncharted part of the Amazon River and nearly died in the process.

All throughout his life, Roosevelt had the choice to reject the masculine code, but he never did. He sought to ever challenge himself “in the arena” and to always “carry his own pack.”

Some historical commentators chalk up Roosevelt’s obsession with the strenuous life to a symptom of the “male anxiety” that many 19th century urban men faced in America. It was the age of machines and steam and a man’s place in society was being questioned: What was the use of masculine strength when new machines could do the work of twenty men? With the frontier closed, what use was there for the old pioneer qualities of ruggedness and self-reliance?

Sound familiar?

Roosevelt and other men of his time ignored the hand-wringing and deliberately chose to live by the code of men even though it wasn’t demanded of them.

I think that’s why I and so many modern men admire Teddy Roosevelt. He showed that it’s possible to live in our modern world of luxury and comfort, but not be softened by it. He showed us that you could proactively choose to be good at being a man even when your surroundings or culture aren’t conducive to exercising your innate masculinity.

In short, TR showed us that it’s possible to live in civilization but not be of it…”

———————————-

Good stuff.

You know, this is the kind of writing that inspires me to go do more sandbag carries, car pushes, tire flips and sledgehammer swings on a giant tire – which new research shows gets you just as much results as sitting around pushing heavy weights on the fancy Nautilus machines at the health club (and let’s face it – working out Teddy Roosevelt style is way more fun).

So go read Semper Virilis to get more. And if you have questions, comments or feedback about today’s podcast, the 3P’s of becoming a man, exercising outdoors, or anything else, leave your thoughts below!