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Behind The Scenes Of How A Supplement Is Made: An Insider Interview.

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A few weeks ago, I hopped in my car and drove for an hour over to Dover, Idaho, where the Thorne Research facilities are located. While there, I embarked on a fascinating behind-the-scenes tour of a supplements factory, getting to witness first hand how a capsule is made – from the raw ingredients analysis to the mixing and the blending to the encapsulation process and much more.

My guide on that tour was Dr. Alan Miller, who is the executive director of medical education at Thorne, assist with the creation of EXOS supplements, and is a wealth of knowledge on exactly how supplements are made. In this podcast, I interview Alan about the entire supplement manufacturing process from start to finish, and you’ll discover:

-What a special machine that costs over a hundred thousand dollars actually does to a supplement…

-Why employees at a supplements factory have to wear special moon-suits so their skin doesn’t get eaten away…

-Clear warning signs that your supplement may be tainted or have the wrong stuff in it…

-Why some fish oil tastes horrible, and what you can do about it..

-The difference between arginine, L-carnitine and the other “ines”…

-Why some probiotics don’t even make it into your digestive tract at all…

-What you can do about iron making you constipated…

-How to absorb curcumin better…

-And much more!

Resources and links from this episode:

-My original quest to discover the ultimate multi-vitamin

-The new EXOS fuel supplement line

-The LabDoor website for researching supplements

-FDA.gov adverse event reporting system (FAERS)

Do you have questions, comments or feedback about how a supplement is made, or the line of EXOS supplements? Leave your thoughts below!

#313: Vegan Bulletproof Coffee & Vegan Bone Broth, Can HRV Be Too High, Are Tesla Cars Healthy & Much More!

tesla-coil-car-emf

Mar 25, 2015 Podcast: Can Your Heart Rate Variability Be Too High, Vegan Bone Broth and Vegan Bulletproof Coffee, Natural Remedies For Menstrual Cramps, Do Tesla Cars Have High EMF and, How To Choose The Sex Of Your Baby.

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

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News Flashes:

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

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

April 13-16, 2015: Ben is speaking at New Media Expo, where the world’s top bloggers, podcasters and content creators teach you how to make money by creating content online, and how to enhance your blog, your podcast, your videos and any other media you create online. Better yet, you can come and attend the conference, then join Ben at Spartan Vegas on April 17! Click here to register for New Media Expo and use code “bgreenfield20″ to get 20% off the current pricing.

April 24-26th, 2015: Come hear Ben and Jessa speak at PaleoFX 2015. The can’t-miss conference that is the Who’s Who gathering of the Paleo movement, with world-class speakers including best-selling authors, physicians, nutritionists, research scientists, professional athletes, trainers, sustainability and food activists, biohackers, and more (including Jessa’s “Whipped Up Homemade Heavy Body and Face Lotion.” and Ben’s potentially offensive Pecha Kucha presentation).

May 1-3, 2015: Ben is speaking at Ari Meisel’s Less Doing Conference, the year’s top conference for learning about things like how to manage your email inbox, hack productivity, enhance your cognitive performance, learn how to use the latest and greatest phone apps and productivity software, free up as much time as possible, and much more! Click here to get more details and to book a free productivity call with Ari.

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

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

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Listener Q&A:

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

Can Your Heart Rate Variability Be Too High?

Michael says: Is it possible to have too much HRV? He checks his HRV every morning and regularly scores over the maximum value of 100. He even scored 107 once. He is nowhere near a professional athlete but he trains a lot. Does he have some weird medical condition or is he just good at taking the test?

In my response, I recommend:
-NatureBeat

Vegan Bone Broth and Vegan Bulletproof Coffee

Ellie says: Is there a vegan version of bone broth? Not just veggie stock but something with the benefits of bone broth. Also is there a vegan version of Bulletproof Coffee? Can she add some Earth Balance and get the same benefits that you get? Probably not… but she thought she’d ask.

In my response, I recommend:
-Great Lakes Gelatin
-L-Glutamine

Natural Remedies For Menstrual Cramps

Jasmine says: She gets very bad menstrual cramps that leave in her in bed and she seriously can’t get up and go through her day. She doesn’t want to take over the counter meds but what else can she take? She also gets incredible fatigue where she actually has to go and lay down on the floor by her standing desk (thanks to you for the standing desk idea) because fatigue has just hit her. Is that normal? What could be wrong that she gets so fatigued during her period?  Do you have any suggestions of what to do about fatigue and tiredness due to menstruation?

Do Tesla Cars Have High EMF?

Maria says: She drives for work and is considering purchasing a Tesla car but is concerned about the EMFs. She also has two small children and doesn’t want to expose them if it might be dangerous. Do you think the pros outweigh the cons in terms of never having to buy gas again? Or is the risk of harm too much?

In my response, I recommend:
-A gauss meter

How To Choose The Sex Of Your Baby

Paul says: He and his wife have just had a baby girl and while she is an angel and he loves her very much there is a lot of estrogen in the house now. If he and his wife were going to have another baby, have you seen any research or do you know of any way to tip the balance toward having a baby boy next time? He would like to do all those crazy things you can do with a boy… ’cause playing with dolls just isn’t cutting it.

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

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The Crucial Do’s And Don’ts Of Heavy Metal Testing And Metal Detoxification.

heavy-metal-blood-test

Heavy metals are no joke (and despite popular belief, they’re not invisible, woo-woo compounds that only biohackers worry about). In a recent Molecular, Clinical and Environmental Toxicology journal article Heavy Metals Toxicity and the Environment, the authors report that:

“Heavy metals are naturally occurring elements that have a high atomic weight and a density at least 5 times greater than that of water. Their multiple industrial, domestic, agricultural, medical and technological applications have led to their wide distribution in the environment; raising concerns over their potential effects on human health and the environment. Their toxicity depends on several factors including the dose, route of exposure, and chemical species, as well as the age, gender, genetics, and nutritional status of exposed individuals. Because of their high degree of toxicity, arsenic, cadmium, chromium, lead, and mercury rank among the priority metals that are of public health significance. These metallic elements are considered systemic toxicants that are known to induce multiple organ damage, even at lower levels of exposure. They are also classified as human carcinogens (known or probable) according to the U.S. Environmental Protection Agency, and the International Agency for Research on Cancer. This review provides an analysis of their environmental occurrence, production and use, potential for human exposure, and molecular mechanisms of toxicity, genotoxicity, and carcinogenicity.”

Since it’s been a little while since we’ve visited the topic of heavy metals, and since I’ve personally found everything from high levels of bacterial iron to manganese in my own well water, I figured I’d bring on an expert doc when it comes to the topic of heavy metal testing and chelation.

My guest, Dr. Greg Mongeon is a wellness physician who has been providing healthcare services for more than a decade. He’s an Ironman triathlete, team doc for CompetitiveCyclist, and incredibly proficient at diagnosing the hidden root cause of numerous health challenges by utilizing cutting-edge diagnostic approaches with research-based laboratory analysis.

During our discussion, Dr. Greg and I talk about…

-The urine heavy metal test kit Dr. Greg sent me, and how I’m supposed to be using it..

-How you test for heavy metals, and the important difference between provoked and non-provoked testing…

-What chelation is and what products are used to chelate, including the warnings about DMSA…

-Who should be concerned about heavy metal toxicity…

-Why heavy metal testing is NOT for everyone…

-How long it takes to properly chelate heavy metals…

-Why IV Chelation can be dangerous…

-If it’s safe to chelate if you have silver fillings in your mouth…

-And much more!

Resources we discuss in this episode:

-If you want Dr. Greg to walk you through your own heavy metal testing, then visit DrMongeon.com. An initial evaluation is normally $395, but if you enter code “Ben100″, you will receive $100 off your evaluation.

-The heavy metal chelation spray called MetalFree.

-iaomt.org for biological dentistry.

-The NatureBeat heart rate variability (HRV) app.

-Here’s what a sample urine toxic metals report looks like:

Sample Report UT

Do you have questions, comments or feedback about heavy metal testing and heavy metal detoxification? Leave your thoughts below and Dr. Greg or I will reply!

#312: How To Increase Testosterone And Decrease Estrogen, Meditation To Replace Sleep, The New Gluten Study And More!

gluten

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

Mar 11, 2015 Podcast: How To Make A Wart Disappear Fast, Does Subliminal Music For Weight Loss Work, How Long Can Fat Last You In A Race, Is Xylitol Healthy, Is Xylitol Healthy?

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

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News Flashes:

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

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Vote for the BenGreenfieldFitness show now in the Health And Fitness category at PodcastAwards.com!

This podcast is brought to you by Natural Force, at BenGreenfieldFitness.com/NaturalForceNaturalForce is far different from traditional sports nutrition companies. They only use herbs and whole foods, with no vitamin powders and no artificial flavorings, and only certified Paleo, non-GMO, organic ingredients. Their pre-workout Raw Tea has 15 different herbs and superfoods, and gives no jitters or crash.  Their Iskiate Endurance is based upon chia fresca (also called iskiate) a beverage used by the Tarahumara super athlete tribe – made from chia seeds, a little sweetener, and lime juice, but Natural Force has upped the ante with their own recipe, adding bee pollen and royal jelly for added nutrients and a slow build of endurance. Their Recovery Nectar is a complete plant based recovery supplement, and contains organic freeze-dried coconut water and organic hemp. It reduces soreness, boost immune system, replenish glycogen stores. Use code BEN10 to 10% off all supplements at BenGreenfieldFitness.com/NaturalForce (or in Australia, you can visit: www.naturesforce.com.au).

Wednesday, March 18th – 9 pm EST / 6 pm PST / 1 am GMT. Duration: 60 min. “9 Biggest Productivity Killers & How To Avoid Them.”. It is safe to say that the combined work of Joe Polish, Dave Asprey, Dean Jackson, Ben Greenfield, and Ari Meisel has completely reshaped the meaning of  “productivity” and “peak performance”. These guys have spent decades pushing the boundaries of the human body. Their heads are buzzing with hacks, secrets, and tools to help you become superhuman without burning out. They’ve got it all covered – automation, nutrition, exercise, scheduling, outsourcing, email. Everything has been tried and  tested between them with one aim – to do less and live more. They’re coming together for a really special event aimed at all budding productivity junkies but first, they want to do a free preview so you get a real taste of what’s on the horizon. Spaces are limited. Reserve your spot now by clicking here.

April 13-16, 2015: Ben is speaking at New Media Expo, where the world’s top bloggers, podcasters and content creators teach you how to make money by creating content online, and how to enhance your blog, your podcast, your videos and any other media you create online. Better yet, you can come and attend the conference, then join Ben at Spartan Vegas on April 17! Click here to register for New Media Expo and use code “bgreenfield20″ to get 20% off the current pricing.

April 24-26th, 2015: Come hear Ben and Jessa speak at PaleoFX 2015. The can’t-miss conference that is the Who’s Who gathering of the Paleo movement, with world-class speakers including best-selling authors, physicians, nutritionists, research scientists, professional athletes, trainers, sustainability and food activists, biohackers, and more (including Jessa’s “Whipped Up Homemade Heavy Body and Face Lotion.” and Ben’s potentially offensive Pecha Kucha presentation).

May 1-3, 2015: Ben is speaking at Ari Meisel’s Less Doing Conference, the year’s top conference for learning about things like how to manage your email inbox, hack productivity, enhance your cognitive performance, learn how to use the latest and greatest phone apps and productivity software, free up as much time as possible, and much more! Click here to get more details and to book a free productivity call with Ari.

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_1077

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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 Make A Wart Disappear Fast

Chris says: What can he do about this wart on the end of his toe? He has tried salicylic acid, freezing and cutting it off but none of these methods are ineffective and painful. Is there any way he can rid himself of them forever?

In my response, I recommend:
-Lemon Essential Oil

Does Subliminal Music For Weight Loss Work?

Theresa says: She wants to know your take on Subliminal Music. She works from home she really enjoys some background noise. She has found some music that is supposed to help you willpower, weight loss, make you strong and powerful. Do you think these can actually help in the long run?

How Long Can Fat Last You In A Race?

Cy says: What is the longest duration race or most austere race you have heard someone race on a ketogenic diet. He is thinking about a number of 8 to 24 hour adventure races this summer and is wondering if it is possible to maintain a fat burning base during that long of a race or if he would have to bump it up to a more standard carbohydrate base.

Is Xylitol Healthy?

Randy says: You recently talked about how mouthwash can kill gut bacteria. It got him thinking about Xylitol and how it is used to kill bacteria in your mouth (which is why it is effective in gum). Could this highly touted sweetener of the biohacking community be killing our gut flora? What are your thoughts on Xylitol? He has been using it in his morning coffee for quite a while now.

How To Increase Testosterone And Decrease Estrogen

Adam says: In your morning routine post you said that you take both the Aggressive Strength testosterone and an estrogen control. Why do you take both? Do they offset each other in a good way? What is the balance there?

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

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

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Episode #312 – Full Transcript

Podcast #312 from http://www.bengreenfieldfitness.com/2015/03/312-how-to-increase-testosterone-and-decrease-estrogen-meditation-to-replace-sleep-the-new-gluten-study/

[0:00:00]  

Introduction: In this episode of the Ben Greenfield fitness podcast: How To Increase Testosterone and Decrease Estrogen, Is Xylitol Healthy, How Long Can Fat Last You In A Race, Does Subliminal Music For Weight Loss Work, How To Make A Wart Disappear Fast, and much more.

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

Brock:               I have done nothing this morning except for work, work, work. How about you?

Ben:                   Hmmm, I’ve been shooting weapons indoors this morning.

Brock:               Wait, what?

Ben:                   It’s raining cats and dogs here in Spokane and I’m trying to work on my bow hunting skills so, I set up my target…

Brock:               So, you’re doing it indoors.

Ben:                   In my gym.  And if I open the door of my gym just right and walk down the hall on my basement, I can see the target on the floor gym, and I can shoot from the base of my stairs, and get about a 20 yards shot or so…

Brock:               Wow!

Ben:                   I just have to – I keep my fingers crossed that the dog doesn’t walk in front of…

Brock:               Or worse yet, a small child.

Ben:                   The children are out of the house.  The only thing that I really have to worry about is the dry wall if the air goes to the target or if I, God forbid, miss.  Good enough now where I’m not actually missing the target but…

Brock:               Not the entire target.

Ben:                   Yeah, I’ve had an exciting morning of shooting in the basement. And it’s been a while since we’ve recorded an episode, I think it’s been a couple of weeks.  I was down at this Spartan cruise, so hello to all of our listeners who were on that cruise.  Thanks for coming up and saying ‘hello’. And…

Brock:               Sounds like that was pretty fun.  I listened to the Obstacle Dominator podcast you guys recorded on there and that sounded like a non-stop party in the background.

Ben:                   It was weird.  There was a bunch of folks who were relatively obsessed with fitness and healthy eating stuck on a cruise ship.  So I think that was the least action.  The least action is the elevator on the cruise ship has ever seen.  And then I was down in Malibu the past few days.  Speaking at an event put on by Neil Straus.  You know who Neil Straus is?

Brock:               I’ve heard the name but I don’t know why.

Ben:                   He’s an author.  He wrote a book called ‘The Game’.

Brock:               Ah, of course.  Yeah.

Ben:                   From what I understand is about pick-up artistry which I am not an expert and I know very little about it.  But I was there speaking on health and fitness, and then also the other book that he wrote I think is about survival and it’s actually sound quite interesting – more specifically about urban survival.  And he had some pretty cool stories about urban survival adventures that he’d been on, where they try and kidnap you and you have to evade people who were chasing you.  I think that actually sounds quite exciting.  We need to get someone on the podcast to talk about what that is and how it works just for when the zombie apocalypse arrives.

Brock:               For the zombie apocalypse time.  If anybody thinks that Ben’s being self-deprecating when he says that he is not into pick-up artistry, I can attest to that.  I’ve seen him try to talk to girls in a bar. It’s embarrassing.

Ben:                   You ask.

News Flashes:

Brock:               Even though you’re off in crazy lands on boats and in Miami and the other weird places, you still manage to tweet out all kinds of awesome news flashes over at twitter.com/bengreenfield some of which were a little sensitive apparently with some people.

Ben:                   You been by gluten?

Brock:               Mm-mm.  Have you ever say gluten or vaccine?  People freak out!

Ben:                   Well before we jump into the gluten one, let’s start with something a little lighter and digest it, if you will.

Brock:               Nice.

Ben:                   I tweeted, “What do you think is best for injuries? Eccentric exercise, nitroglycerin patches, dry needling, cortisone, or platelet-rich plasma also known as PRP.”  And this was a link over to…

Brock:               Hmm, I hope it’s not nitroglycerin ‘cause that stuff – I’ve had that stuff before and it gave me the worst headache for like two weeks.   Maybe not two weeks, but a really long time.

Ben:                   Well, I was always under the impression that nitroglycerin was simply used to relax blood vessels in cases of angina…

Brock:               Yeah.

Ben:                   …or heart issues.  But it turns out that because that nitric oxide is also associated with tendon repair, those patches can be used and have been used and been shown to be about 30% better than rehabilitation exercise alone when you put a nitroglycerin patch over an area of tendon pain.

[05.09.05]

So, this article that I’ll link to over the show notes as we link to everything over at bengreenfieldfitness.com/312.  A few things in addition to nitroglycerin patches for example, eccentric exercise.  This is when…

Brock:               That’s when you’re not pulling the weight towards you, you’re letting it go away from you?

Ben:                   It’s just in a case where muscles are lengthening.  So it depends on…

Brock:               That’s the way to explain it.

Ben:                   Yeah, but for example one very popular exercise to rehabilitate Achilles tendon injury is to stand on the edge of a box or a step, and to slowly lower yourself so your heels are dropping like a negative calf raise.  And they found that this type of eccentric exercises can actually help several different chronic tendon injuries and are most beneficial for Achilles tendinitis but eccentric strengthening was one thing that was mentioned in this article.  The nitroglycerin patch like I said which actually turned out when combined with the eccentric exercising had a pretty good effect.  Another one was dry needling which just sounds so pleasant.

Brock:               Sounds like something you do to your little sister.

Ben:                   Well, it used for things like bone spurs or tendons and you stick a fine needle into the tendon or into the bone spur area to initiate healing – initiate a little bit of an inflammatory response and influx of cytokines and pain killers to help healing there.  So that’s not a very interesting thing although the article noted that there have been some reports of tendon raptures from dry needling.  So be little careful with that one.

Brock:               yeah.

Ben:                   As I would be careful with another one that talks about cortisone. Because cortisone, and I’ve had to get a cortisone injection at the last minute before the Ironman triathlon for example and knew at that time that it was playing with fire because those injections leave the tendon more fragile.  And so, you may after the tendon has healed, push the tendon too hard and just like that dry needling, risk a tendon rapture.  And then the last thing that they talked about in the article is platelet-rich plasma.  And you know, there are few different forms of rehabilitation where you’ll actually take your own blood, you’ll spin that in a centrifuge, it will go through a treatment and then you’ll re-inject it.  Now, one form is known as regenokine that’s relatively a new one.  One that is a little more established is the platelet-rich plasma injections, and this is something where you take out the blood, you spin it in a centrifuge and then you re-inject just the growth factors that kinda settle to the bottom of the tube.  And that’s also a really, really good treatment for a specifically chronic areas of pain because it reinitiates the inflammation process.  It restarts the injury just like it would have been when you first injured it.  And so if you get a PRP injection then you treat it like you should’ve like rest, ice, compression, elevation, being careful with the ice that you don’t completely shut down the inflammatory response. You can get a muscle heal.  So, it’s a really interesting article – the ultimate take away from it was that really it depends on the injury. It’s frustrating is that may be for our injured listeners to heal, it depends on the injury and the most intelligent thing to do is research the history of that modality on your specific injury, right? So if you got tennis elbow, research whether or not a nitroglycerin patches ever been turned in research to be effect in tennis elbow versus a knee injury versus low back pain, etcetera so.

Brock:               It’s interesting how a few of those anyway were reintroducing the inflammation response.  Some was like re-breaking a bone instead of setting it back to where it was when you first injured it.

Ben:                   Uh-hmm.  Yeah, that’s the way that a lot of these things work. Exactly.  So I guess now we can jump into the elephant in the room that we mentioned earlier: the gluten study and this has been all over the internet o’sphere lately.  The title of the study was “Small Amounts of Gluten in Subjects with Suspected Nonceliac Gluten Sensitivity” and in this study they, well, I guess I can go through this in a little bit detail because it’s gonna take a small amount of explaining, but kinda stay with me on this.  So celiac disease – it’s the autoimmune disorder that’s caused by a cross immune reaction to the gliadin protein.  So gliadin protein is something you’re gonna find in wheat and barley and rye and it’s known to have an instance of about 1%.  So it’s a relatively common autoimmune disorder and at best, celiac disease patients are gonna get like minor GI problems but at worse they’ll get like anemia and stunted growth and you know, really horrible bowel pain and a lot of kinda big issues.  So the…

[0:10:01.1]

                           what this study was looking into it not whether celiac disease exist but whether there can be a nonceliac based in tolerance to wheat proteins.  The people who experienced symptoms like the gastric discomfort in response to eating wheat, but don’t show any other signs of celiac disease, like the severe irritable bowel syndrome issues.  So that’s what this study was looking into.  Now what they did is they took 61 patients from celiac treatment centers in Italy, and they recruited them on the basis that there was no actual evidence of them having celiac disease, but they still reported a strong intolerance to gluten containing foods.  So they wanted people who said that gluten kinda made them feel funky but they didn’t actually have full blown celiac disease or anything like that. And what they had all these folks do is they follow a strict gluten-free diet for at least two months prior to the start of the study. And the study was a cross-over design.  So what that mean is that the participants in the study received matched tablets of either gluten – literally a gluten tablet, just like the South Park episode.

Brock:               Yeah.

Ben:                   Yeah.  I’ll let folks watch the episode, we’ll keep this one squeaky clean.  So they hit the gluten or they ate a placebo and the placebo in this case was rice starch which is very easy to digest and has no gluten, it’s got no fermentable carbohydrates or anything like that. And then they did a wash out period for a week where they neither group had a pill and then they switch to the other group for an additional week.  So, both groups got exposed to, you know, gluten pills versus the placebo pill.

Brock:               Cool, I like that.  Seems very thorough.

Ben:                   Yeah.  So, what they found was that about a third, so two patients dropped out, about fifty nine of them completed.  About a third of them had higher symptoms during the placebo week than the gluten week.  And most of the patients, 44 of them out of 59 didn’t experienced a total symptoms score over 90 which the researchers identified as a low level of over-all symptoms.  So it ultimately three individuals in the group were identified as gluten sensitive, meaning that even though they didn’t have celiac disease, they did have a response to that gluten pill that they were being given.  And the gluten group showed symptoms scores like abdominal bloating and abdominal pain, and foggy mind, and depression, and mouth sores, and some other things that you would expect to see in someone who had a nonceliac related gluten intolerance.  But like I mentioned when I tweeted, there were some issues with this study.  So first of all, when they compared the scores of everyone in the study and for you stat heads out there, you’ll understand what I’m talking about.  They use what’s called an ANOVA analysis to analyze the scores called analysis of variation and ANOVAs are typically used when you’re analyzing data that’s normally distributed like Becker data.  But if you’re asking a group of people for a just a symptom score, right?  You’re not measuring the level of something, you’re measuring like the presence or the absence of something.  You usually don’t use an ANOVA analysis, that’s kind of unheard of in this type of research, you would instead use what’s called a non-parametric test in which you compare ranks rather than scores.

Brock:               So if it’s subjective rather than objective or measurable.

Ben:                   Right.  Exactly.  So, I mean, if everybody who’s listening in right now rated themselves on one of the symptoms from the study, like abdominal bloating from zero to ten, you could say, well, some people don’t have any bloating and a lot of people don’t walk around bloating so a lot of people would have a symptom score of zero.  And some people will have just have eaten and have a symptom score of like two to four, and some of them have eaten a lot or have gas, some of the symptom score of five to eight, and some may have a lot of bloating so you’ll get more or less like a rating where you’ve got a certain number of people and you’ve got a certain rating that each of those people actually gave to their symptom scores.  And it’s not a bell curve, it’s basically just a graph and most folks are gonna show low symptom scores.  So they use the basically the wrong statistical analysis.  I don’t wanna make smoke come out of too many people’s heads because I know this is already kinda getting a little bit advanced when it comes to statistical analysis.  But the other problem is that they use what are called multiple comparisons, meaning they use twenty eight different symptoms.  They are measuring in a test but only five were determined to be significant.

[0:15:00.1]

                           So what that means is they ask them a ton of different questions, and there’s actually a good write up about this is in Alan Aragon’s research review and the example that they used was: “let’s split all the population who reads into two groups.”  And we’ll say one group is everyone with the first name starting with A through L and then everyone else has a first name starting with M through Z. And we ask them a series of questions and there’s just like totally random questions like, “Do you own a yellow shirt?” and “Did you stab your toe today?” and “Do you like Beatles music?” and you know, “Do you like Jeff Bridges or Alec Baldwin as an actor better?” And these are all kind of ridiculous questions.

Brock:               Yes, yes, yes, and yes!

Ben:                   Yeah.  But eventually if you ask enough of these type of random questions, you’re gonna find a questions that’s answered significantly differently between the two groups just by chance.  So when we return to gluten and if you ask this big series of questions, you know, like “Are you bloated?”, “Did you have mouth full of sores?” you know, “Did you have diarrhea?”, “Were you constipated?” You’re going to inevitably when you’re asking that many questions actually have a point where there’s a ton of chance coming in in terms of which group are going to answer those questions positively or negatively.

Brock:               Just so because of regular life.  Just ‘cause of day to day activity.

Ben:                   Yeah, exactly.  So I mean think about this way.  This study found that the gluten group had more intestinal bloating than the rice group but they found no difference for burping, stomach rumbling, gastric pain, diarrhea, constipation and so on.  And if they had found the difference it would be reported in the results with all the others but basically the problem is that there were just like a huge number of comparisons in symptoms that they were looking at here.  So and of course, the most serious problem is the one that you heard earlier – that only three of the study participants showed symptoms of intestinal issues after gluten consumption out of the fifty six.  So and what that means is that that statistic could be driven just by the symptoms scores of those patients.  So you’ve got a tiny group of people with very low scores for rice and very high scores for gluten and that can artificially raise the average of the entire group in unequal to fifty six that is small.  So basically what it comes out to is that this is a little bit of a speed bump study.  It’s not this huge shocker of a finding and ultimately the statistical analysis were quite weak, however, I do want to point out and I’ll put a link to this in a show note, that as Chris Kresser recently wrote about, there are a lot of issues when it comes to gluten intolerance that go above and beyond just the primarily the gut symptoms that this study looked at.  And the majority of people who have neurological manifestations of gluten sensitivity meaning inflammation in the brain from eating gluten. They have no GI symptoms whatsoever, but it still affects them and their nervous systems so I think that ultimately you know gold standard is take yourself as an N equals one; go get like the gold standard gluten test which is in my opinion is from the company called Cyrex Laboratories. You get a Cyrex Lab test, you go find a doc who can order that from you, or you find a website like a, the dr.com or you can just buy it from a physician who’s selling a test like that online.  And do that because it’s kinda like the gold standard test to look at gluten antibodies and all of the different components of gliadin protein ‘cause there’s like a beta component, a gamma component, an omega component.  There’s  deamidated gliadin, there’s WGA, there’s gluten and so there’s a lot of different proteins that you need to measure for.  So I think that its test was a little flawed, I know that that was a very long explanation but ultimately the take away is that you need to take yourself as an N = 1, and that a lot of people can eat gluten just fine with no GI upset whatsoever.

Brock:               Just a lot of brain fog.

Ben:                   That’s right.  So, the other thing – and oh, and by the way with the brain fog issue, a lot of times you can have neurological inflammation without experiencing brain fog, and it can just be long term inflammation that eventually presents in something like Alzheimer’s for example.

Brock:               Ah, yeah.

Ben:                   The brain fog actually is typically accompanied by a gut inflammation because of the gut brain connection.

Brock:               Ah, interesting.

Ben:                   But in many cases neurological symptoms don’t necessarily or aren’t necessarily accompanied by brain fog, interestingly.  So, speaking of brain fog, I wanna jump into one other thing that I tweeted ‘cause I found this is really interesting and actually something that I talked with someone about at that conference with Neil Straus that I was at.  And that is this study that I’ll link to in the show notes that transcendental meditation may actually decrease sleep need.  And in this study, they took a bunch of novice meditators and they sleep deprived them and they had some doing transcendental meditation for about twenty minutes a day, and another group not.

[0:20:03.9]

And the group that did the meditation did not experienced the drop in psychomotor vigilance and cognitive performance task that the other group that wasn’t meditating did experience.  So it was almost as if the meditation mitigated the effects of sleep deprivation.  And it was actually an interesting study because it was almost like a two-fold study.  They also looked at this group of yogis and they took just seven yogis and they noted that the yogis that were engaging in, these guys were actually up, these guys were doing like one to three hours of meditation.  The average with no signs of deleterious cognitive or no signs of a drop in cognitive performance, they were sleeping four to six hours per twenty four hours cycle which is really not that much.

Brock:               No, that’s not enough at all.

Ben:                   Yeah, most folks are recommend to sleep seven to nine.  So, I actually experimented with this because on the first day of the conference, this came up.  So the next two days I used a special kind of phone app that drives you into kind of a combination of delta and theta brainwaves.  And depending on the type of meditation that you do, you’re gonna produce either alpha brainwaves, which are like focused relaxation, delta brainwaves which are you know, slightly deep for almost like lucid dreaming and then theta which would be like deep sleep.  And I use the combination of delta and theta and I just set it up for twenty minutes, and I would go up to my bed and put my head on the pillow, I put my feet on the pillow, lay there for twenty minutes with the beats playing in both ears and then get up and go about my day.  Rather than taking my traditional forty to sixty minute nap and sleeping seven to nine hours a night.  At this conference I was sleeping about six hours a night and doing at least twenty minutes of binaural beats – and where very, very similar to transcendental meditation.  And found that, my cognitive performance and my mental function seemed to operate just fine although I still did feel a little flat during my workouts.  Now I was using something called the Pzizz – the p-z-i-z-z app for this.  I’ll put a link to it in the show notes for people who are interested in trying something like this out.  But the reason I mentioned this is two-fold.  The first, for folks who are sleep deprived, know that you can use some of these apps, some of this binaural beats or transcendental meditation apps and setting that app up for anything from like ten to thirty minutes sleeping away and doing that can help you get through a period of sleep deprivation.  Even though, I still don’t endorse sleep deprivation in a long term for variety of health reasons.  And then the other thing is that if anyone is listening in and they know of a really solid app that is specifically a transcendental meditation app, because that is the type of the meditation that was used in the study, I’d be curious about that because that’s TM is something I’m interested in learning.  I don’t necessarily have the time right now to go visit with the TM instructor but it’ll be interesting for people in the comment section for this episode to leave a note if you’ve actually found an app that you found that work well, kinda like the Pzizz app that I’ve been using as a way to temporarily decrease the need for sleep.

Special Announcements:

Brock:               I’ve been trying to figure out if I can make it to Vegas for the Podcast Awards, but I just don’t think I’m gonna make it.

Ben:                   That’s okay, I’m sure that as I’m thrust upon the shoulders of show girls as they danced me around…

Brock:               That’s exactly what I’m envisioning!

Ben:                   Podcast Awards and you know, giant tigers everywhere it’ll be crazy.

Brock:               You’d better shout out my name.

Ben:                   If you’re listening in and you haven’t yet voted for the Ben Greenfield Fitness show in the health and fitness category at podcastawards.com.  What the heck are you waiting for?

Brock:               Come on!

Ben:                   And vote!  Another quick thing, tonight if you happen to be listening to this podcast on the day that it comes out.  Tonight, Wednesday, March 18th at 6p.m.  I’m actually doing a live online productivity conference about automation, and nutrition, and exercises, and scheduling, and outsourcing, and email with Joe Polish, Dave Asprey, Dean Jackson and Ari Meisel.  All kind of a bunch of hyper productivity nerds like myself.  So I’ll put a link in the show notes but this is totally free event that you can attend. We’re just gonna talk about some hacks and some secrets and some tools and it’s all as a precursor to Ari Meisel’s Less Doing Event.

Brock:               Ah.

Ben:                   So you should check that over at bengreenfieldfitness.com/doless. Everyone on that call is going to be also be speaking tonight.  So if you happen to download this podcast in a nick of time, you can go check that out.

[0:25:05.4]

A few other things, the New Media Expo where the world’s top bloggers and podcasters and content creators come together.  If you blog, if you podcast, if you make videos, if you wanna start to make money online – that type of thing, New Media Expo would be a good conference to go to.  I’m speaking there and better yet, there is a Spartan Race in Las Vegas the day after this event end so you can go at the one-two combo.  And you can register over at the New Media Expo at bengreenfieldfitness.com/nmx and the code that you can use to get 20% off, 20 %!

Brock:               20%!

Ben:                   b greenfield 2-0, “bgreenfield20”.  And then finally, I wanted to mention our sponsor for this episode.  And it’s Natural Force.  So have you used this stuff before, Brock?

Brock:               No, I’ve been wanting to try that and the iskiate.

Ben:                   Yeah, Iskiate is really interesting.  So the chia fresca is also called iskiate.  And that’s the beverage that was used by the Tarahumara super athlete tribe, like the Indian tribe from the Born to Run book.  And iskiate is traditionally made from chia seeds and then a little bit of sweetener and some lime juice.  And chia seeds are really, really interesting.  I mean once they’re actually soaked and once they reached your gut, you get this slow release of amino acids and fatty acids and your non-sugar spiking base energy.  And what Natural Force did is they added bee pollen and royal jelly for this added nutrients supporting this slow build of endurance.  It’s a powder, you’d mix it in a water bottle when you’re heading out for a bike ride or you’re heading out for a run and it just burns super-duper clean.  So, what I like is like for example, Gatorade spit and curse.

Brock:               I thought you’re gonna say you’re mixing it with Gatorade and I’m like, “what?!”

Ben:                   You know how Gatorade has that system like they’ve got their pre-workout gel and then the bottle of Gatorade that you drink during the workout in the post-workout recovery, except it’s all chemicals and artificial sweeteners.

Brock:               And crazy colors!

Ben:                   Natural Force has the same thing, so they have a pre-workout but their pre-workout is the stuff called Raw Tea and its fifteen different herbs and superfoods.  And it’s all like – it’s, I don’t even know you could do certified paleo, but its certified paleo.  So apparently you can get certifies having all paleo ingredients made by a caveman.  Non-GMO and organic and then they got this Iskiate which is you’d use during and then afterwards they have what’s called Recovery Nectar.  And its organic freeze-dried coconut water and organic hemp that’s actually really tasty.  So you put all this three together and in just basically like this pack and it is expensive.  And the reason for that…

Brock:               Just being honest here.

Ben:                   Yeah, the reason for that, is that it is super-duper clean stuff.  I mean like this is the real deal in terms of all herbs and whole foods like no vitamin powders, no artificial flavorings, nothing like that.  So I know that all our listeners are – you guys are ballers, right?  You can afford this stuff.  So…

Brock:               We understand that you get what you pay for.

Ben:                   Yeah so bengreenfieldfitness.com/NaturalForce is where you get this stuff, 10% discount code is BEN10.  If you’re in Australia, there’s a different website you can go to ‘cause you can’t get this if you’re in Australia and I don’t wanna leave that all Australian listeners.

Brock:               That’s nice, right?

Ben:                   That was noise.  So, I’ll put a link in the show notes to the Australian website at bengreenfieldfitness.com/312.  Anyways though, Natural Force – I started using when I was training a seal fit last year.  Burns clean, really impressive stuff, so check them out at bengreenfieldfitness.com/NaturalForce.

Listener Q & A:

Chris:                Hello Ben and Brock!  I’m seeking advice on what to do about a wart on the tip on one of my small toes.  I’ve tried salicylic acid, freezing and cutting but these methods proven ineffective and painful.  Got any suggestions on how I can rid myself of this nuisance forever?  Thanks guys and keep up the great work.  I really enjoyed your podcast.  It’s really, it’s awesome.  Thanks, bye.

Brock:               I haven’t had a wart in a really, really long time but man I used to get them when I was a kid.

Ben:                   Uhmm, yeah.  On my toes.

Brock:               Yeah.

Ben:                   The plant.  The plant.

Brock:               That says I stayed too much of my day at the pool T think when I was a kid.

Ben:                   My kids have got them on their feet and like there’s all sorts of like articles and you know the internet is chock full of wart advice. Home remedies for anything kind of abound on the internet. 

[0:30:04.4]

Ben:                   You know, and for warts you’ve got like fresh garlic and a poultice of crushed up aspirin and an apple cider.  Apple cider vinegar foot bath, which is nice.

Brock:               That makes your feet smell more like feet!

Ben:                   I like doing apple cider vinegar full bath.   I just dump bottle after bottle of the Bragg’s apple cider vi – it’s like a float tank that…

Brock:               Smells terrible.

Ben:                   Yeah.  No, I’m just kidding.  I don’t do – don’t try that if you’re listening in.

Brock:               You just throw a bunch of lettuce and spinach and stuff in there with you and just have a delightful salad bath.

Ben:                   Oh, and there’s the classic – you cover the wart with duct tape.  Heard that one?

Brock:               That’s – no.

Ben:                   Also warts has an alternative to shaving.  So, here’s the deal: it’s very, very easy to get rid of the plantar wart.  It’s just a skin lesion, it’s caused by human papillomavirus.  Yes, that means your child has a HPV and it’s pretty simple to get rid of.  And we get rid of it literally within about 24 to 48 hours with our kids.  Here’s how you do it: you put a couple of drops of lemon essential oil right on the wart in the morning and in the evening.  You clean it three times a day.  And that’s it.

Brock:               Hmm.  You have to cover it, you have to do a little bands, you know.

Ben:                   You can also just rub it in and cover with a band aid.  So super-duper simple, just lemon essential oil.  I’ll put a link to the stuff that we used in the show notes ‘cause we just got like a few bottles – the really good stuff I wrote about this at bengreenfieldfitness.com.  How that also works added in the morning glass of water for constipation.  If you didn’t checked the constipation article that I wrote this Monday at bengreenfieldfitness.com, what are you waiting for?  Head over there and get your poo on.  But also, the lemon essential oil works amazingly for warts.

Brock:               Don’t ever say that again.

Ben:                   Yes.  So, when it comes to liquid nitrogen, duct tape or crushed up aspirin, I would say leave all those natural remedies behind and just use lemon.

Brock:               Well, that was easy.

Theresa:           Hi Ben, this is Theresa.  I am curious about your take on subliminal music.  Since I work from home, I really enjoy a little bit of background noise, and I stumbled across some musical pieces that are supposed to help you subliminally.  Some of them increase your willpower, some of them help you lose weight, some of them tell you that you’re a strong person and you can accomplish just about anything you set your mind to.  I guess I’m wondering what your take is on it and ah, do these recordings really help you in the long run?  Thanks so much, I really enjoy your podcast.  Keep it up!

Brock:               Have you ever used the subliminal tapes for anything?  Any of the music?

Ben:                   You’re getting very, very aroused.

Brock:               Yes, I am.

Ben:                   Do not drive off the road.  But you are very aroused, right now.  Now, I mean subliminal messaging, you know, this is the deal: we’re like some records – well, what are the records that you can like play backwards and there’s supposedly full of this like subliminal like ‘worship the devil’ type of advice.  Have you heard about this?

Brock:               Oh yeah.  Yeah, I remember back in the eighties that was one of the reasons why I wasn’t allowed to buy heavy metal albums.

Ben:                   Yeah, exactly.  Cause if you play them backwards, they tell you they go like dress up as a clown or walk around with the steak  knife or…

Brock:               Something like that.

Ben:                   Anyways, yeah, it’s just the idea that subliminal messaging can stimulate mild emotional activity even though the sensory stimuli presented during subliminal stimuli is, as the name implies – subliminal: below threshold.  So it’s below your threshold for conscious perception, but you can actually subconsciously hear or see in some cases, right?  Cause there’s like visual-subliminal messaging then there’s auditory-subliminal messaging.  And both of those are kinda below what you’re consciously perceiving and you know, an example of that would be like the episode of the Simpsons, when they did this study where participants’ rating of third’s for higher after they watched an episode of the Simpsons that contains single frames.  And in a cartoon a single frame is just ‘boom!’ gone.  A single frame of the word…

Brock:               It’s like a 30 and a second.

Ben:                   Yeah.  The word ‘thirsty’ or a picture of Coca-Cola can.  So they actually try this out on a Simpsons episode.  That’s a really interesting study.  Another study that they did was a subliminally priming a brand name of a drink.  In this case a Lipton iced tea made people who were thirsty want Lipton iced tea.  And so they…

Brock:               This was visual?

Ben:                   Yeah.  So these were television commercials where they’ve tried these things out and there’s a variety of other examples in television.

[0:35:01.3]    

And of course there are self-help audio recordings which was we’ll find – you know, I’ll put a link on Amazon to all the different audio recordings that are out there ‘cause it’s kinda interesting to go through them because they’re there for everything, from like sleep to weight loss to sports performance, and of course, the question is as Theresa asks “does it actually help?”.  So I went in and tried to find some research on subliminal mp3s and subliminal audios specifically because that’s what – that’s most of what’s selling on a website like Amazon and I found some really interesting research.  For example, it’s been shown to improve Math skills and in a few different psychological studies for example, the students who are exposed to the subliminal statement ‘Mommy and I are one’, and I have no clue why that particular subliminal message was used.  This was a study in Israel so maybe for some reason that mean something in Israel that are not aware of here.  But they received that message four times per week for six weeks via an audio subliminal delivery, and they scored higher in their Math exams than the people who did not get that subliminal message.  And I guess what they supposed was that – that message would somehow boost the student’s self-esteem in having effect to help them learn.  There’s been another study where they showed that it helps you to quit smoking and this was again an audio subliminal messaging.  They’ve shown it to work for losing weight, and for healthy eating.  There’s some really interesting studies in the journal of clinical psychology.  For example, two experiments on subliminal perception with groups of women who are at least 15% percent overweight.  They had a subliminal group and the control the group and both groups were given education on weight loss and healthy eating and how to reward themselves for eating healthy and how to record calories accurately.  But they had one group exposed to subliminal message for four milliseconds – that was at the start and at the end of all the sessions.  And the weight loss group or the weight loss was significantly higher in the group that just had that subliminal message for four seconds.  And then they’ve also – there’s a lot of studies out there and I was surprised when I start to look into this that that this subliminal weight loss albums may actually have a little bit of an effect.  It’s been shown to improve studies skills, they’ve shown that it can actually assist with – with only things like claustrophobia, and insomnia, and even the accuracy of playing darts which I suppose is probably the closest thing that we could come to an increase in sports performance that I could find in the literature.  And in this, subjects were tested for their darts accuracy and then they were exposed to subliminal messages like ‘beating him is okay’, ‘beating him is wrong’ and then the neutral control message – and the control message they use was ‘people are walking’ which has absolutely nothing to do with playing darts, obviously.  But the result show that the people were exposed to the message ‘beating him is okay’ showed greater dart throwing accuracy in competition in which they were having to beat people than people listening to other messages.  So, yeah.  So there you have it.  So there’s something to it, right? There’s something to it and you’re getting very aroused.  There’s something to this subliminal music for weight loss and um… so yeah!  Yeah, I think it’s interesting and I’ll put a link to it, to some of the elements on the Amazon again on the show notes.  But they’ve got like weight loss and martial arts and pain release.  I’m thinking about getting an album just to try that out, right?  ‘Cause I think it’s really interesting be listening to something and knowing that you’ve got some subliminal messaging going on that’s below your conscious perception but that’s still there.  I just think it’s crazy.

Brock:               You found a bunch of sort of positive stuff ‘cause I actually – I listened to a podcast the other day by a – what’s it’s called? ‘Reasonably Sound’ is the podcast on the infonet guest network and he’s a like basically a sound engineer, sound creator, musician who goes through all these different sound topics and he was talking about the subliminal ideas of having a sort of subliminal messaging basically came to the point to the end where it had absolutely no effect.  And, the study that I’m looking at right now was actually from the Oxford index – the biggest – sort of take away for me was I actually like took a bunch of the tapes like used analysis programs and stuff to actually get to the subliminal statements that were on there, and only 24% of the tapes actually contained any sort of subliminal stuff and even if they did, it was 68% of them did have inconsistencies in their messages.  So it was like supposed to be for weight loss but it had stuff for stopping smoking or something like that.

[0:40:00.0]

Ben:                   Exactly.  So the studies that you would want to pay attention to would be studies that do not let the person know that subliminal messaging is going on so there’s no risk of a placebo effect, right?  Because in any case where this subliminal messaging was not actually present and an effect was shown, obviously there’s a placebo effect there, but if you’re looking at using a subliminal messaging for a specific effect, you’d wanna look for something like this Starch study, right?  Where you’ve got a positive message and negative message and that it control group message so you kinda covering all basis of something like that, so.

Brock:               Good plan.

Cy:                     Hi Ben, this is Cy.  I was wondering what’s the longest duration race or possibly the most austere race you ever heard of an athlete conducting while being fat adapted or on a ketogenic diet?  I ask because I’m interested in doing a number of 8 to 24 hour long adventure races this summer and is wondering if it is possible to maintain a fat burning metabolic process during the race or would that have to bump it up to the standard carbohydrate-based energy system?  Thanks!

Brock:               I liked that our listener’s used words like ‘austere’.

Ben:                   Mmm-hmm.

Brock:               That was my take away from this question.  It was nice!

Ben:                   Smart cookies.  How long can fat last you in a race?  I mean, really if we’re talking about ketogenic diet, the idea here is that it – it’s gonna vary a pretty significantly in terms of how that manifest itself during an event.  So ketosis for some people means you’re gonna do like – I guess we’d have on the show before Barry Murray has done and do the entire event fasted.  Sometimes even after having fasted leading up to an event.  And you know that would generally be events that – that you’re allowed to go relatively aerobic during with almost no anaerobic surges, so you primarily relying upon fat oxidation to an extremely great extent.  And then you’ll also got some people you know, like myself for example, who have gone out and done an Ironman, which has several surges intend like an anaerobic glycolytic intensity, and for something like that I’m in ketosis but I’m using like MCT oil or I’m using some super starch; or I’m using some amino acids and using things during the event that allow me to maintain high levels of fat oxidation and ketosis with a slow bleed of carbs and a slow bleed of amino acids, right?  So ultimately, it kinda depends on how you’re going to fuel.  Now, I know that the main thrust of the question is what’s the longest event that I’ve ever heard of someone actually doing and staying in a state of ketosis?  And I would say that that would be Sami Inkinen who is the one who I’m aware of would probably the longest.  Now Sami is – he’s been on the Ben Greenfield Fitness show before, he’s been a top ranked age grouper at Ironman Hawaii usually beats the majority of the pros in most the Ironman events that he races in.  He’s known as being like a minimalist kind of like 8 to 12 hour a week type of guy.  Go back and listen to the podcast I did with him, I’ll link to it in the show notes at bengreenfieldfitness.com/312 but it’s really fascinating and he recently, with his wife, rode across the Pacific Ocean.  They rode 2,400 miles from the San Francisco to Hawaii completely unsupported and they did so following a high fat low carb diet and from what I understand, they actually did do a series of Wellness Fx blood panels and were also in a state of ketosis.  As a matter of fact that this recent conference that I was at, physician from Wellness Fx spoke – Dr. Justin Major and Justin used them as a case study of extreme athletes who can do extreme things but still maintain blood parameters that show things like low inflammation and a low blood glucose and you know, low CRP and not a significant drop in hormones, etc.  And these folks were in a state of ketosis during this row, so I mean that’s an example of something that goes way beyond 24 hours, right?  I don’t know exactly how long it took them but they’re out there I believe for significantly longer than a week rowing.  So that is a perfect example of people who are doing it right and again, it’s not like they’re not eating anything, right?  You can eat MCT oil and you know this new like ketone bodies from companies like Keto Force, keto coconut oil and coconut milk and depending on the intensity in which you’re competing real foods, right?  Like seeds and nuts and things along those lines and then…

Brock:               Banana chips and coconut oil?

Ben:                   Yeah, you can still be in a state of ketosis also by including carbohydrates sources, you know…

[0:45:01.2]    

A perfect example like you said Brock, ‘cause I recently for the obstacledominator.com podcast where we mostly talked about trail running and obstacle racing, I interviewed Zach Bitter.  And we talked a lot about his little nutrition tips and tricks and one of the things he does is he’s got like a little baggy of banana chips and coconut oil.  Obviously there’s some fructose in banana chips but he’s staying in the state of ketosis regardless because it’s not like he’s eating 400 calories of banana chips per hour -its small doses just enough to get you that slow bleed for the surges of glycolysis that you do go into, right?  Those surges of more intense carbohydrate oxidation and then you’re out of the surges and back into fat burning mode and kinda back and forth throughout the event.  So ultimately I think that you could go for a very long time and I personally would be quite comfortable if someone said to me, if someone would knock on my door or send me a subliminal message and said, you know, ‘Hey go, I want you to break into a slow jog/walk and we’ll give you a bicycle halfway through, maybe put you in the water and have you swim a little bit, and I want you to go from Spokane, Washington where you live over to Sacramento, California.   I would be fine doing that whole thing in a state of ketosis as long as there were – there’s a slow bleed of calories coming in.  I mean really, you can – your body has a extremely large amount of fat stores, so I really would say that the sky is the limit.

Brock:               I did the half marathon in Washington DC last weekend, and I was astounded at the amount of people in the 10k and also in the half marathon.  They were stopping at every single of the water stations, chugging a bunch of Gatorade, wearing those like hip – those waist things with a whole bunch of gels hanging off it.  You know what I took in during the half marathon?  Nothing!

Ben:                   It’s one level in endurance sports that cared these days are one level above that scene in Wall-E where people are just like twining around on the spaceship deck in wheelchairs with giant soft drinks like mainlined into them via straws into their mouths, like it’s just one level below that when you go to a marathon or an Ironman these days so, yeah.  I’m a much bigger fan of you know, as you did Brock treating things as though you’re an athlete and not someone attending a buffet.

Brock:               I passed a lot of people in those aid stations, it was awesome!

Randy:              Hey guys, it’s Randy from L.A.  In a recent podcast, Ben you talked about a study with regard to mouthwash and that mouthwash is actually been found to be able to kill bacteria in the gut – good bacteria.  And it got me thinking about Xylitol which is as you know highly touted in the biohacking community as probably the best sugar substitute.  But Xylitol is known for killing bacteria as well.  That’s why they put it in a gum, because it kills a – the bacteria that causes halitosis.  So, I’m wondering what your thoughts are on Xylitol and whether there been any studies to see if that would kill gut bacteria because I’ve been using it in my morning coffee for quite a while now, so I’d love to hear your thoughts.

Ben:                   Randy, Randy.  I love that name, Randy.

Brock:               It’s a good name and a good adjective.

Ben:                   Austin Powers loves it.

Brock:               Sorry, Randy.

Ben:                   Yeah.  Anyways…

Brock:               Anyways…

Ben:                   So, Xylitol is something that’s – if included in high quantities in your food because it is a fermentable sugar alcohol, in most cases is going to kinda make you toot and that’s probably the main complaint that a lot of people have about Xylitol brownies or Xylitol substituted into like a non-sugar baked goodie is within an hour you’ve got some of that bloating and gas going on.  Because sugar alcohol’s like Xylitol are not broken down in the stomach like other sweeteners.  They arrive intact in your intestines and when that happens, at that process you get this process called passive diffusion that takes place.  Xylitol draws water into your bowels and in addition to that, the unmetabolized portion of Xylitol ferments.  So you got a bunch of water going into your bowels, you have fermentation and that is a state that can create gas and bloating, it’s also a state that in people who are prone to like yeast and candida issues can cause bacterial overgrowth.  So that’s one reason to be kinda careful with Xylitol.  And another issue with Xylitol is a recent study that showed that Xylitol actually affects the intestinal microbiota.

Brock:               Hey!

Ben:                   And what they found with – is really researchers found and I’ll put a link to this data in the show notes…

[0:50:04.1]

                           was that in both laboratory animals and humans, the effect of artificial sweeteners unchanging the gut’s bacteria can actually change metabolism.  And that changing gut bacteria that can actually affect your propensity for like obesity and overweight.  So it’s quite clear that artificial sweeteners have an effect on the gut microbiome and that Xylitol specifically can be one of the things that causes not just gas and bloating in potential for bacterial overgrowth but also that issue.  And you know, again, micro doses of Xylitol probably not much of an issue but once you’re getting to the amount of Xylitol that you’ll find in most sweet goodies that have used Xylitol as a substitute for beats or sugar cane or maple syrup or anything else, it’s gonna be an issue.  And then the other thing to know that is Xylitol is found in corn cobs.  So you can get it from birch trees, you can also get it from corn cobs, and because corn is much cheaper to use than birch bark to get Xylitol, most manufacturers prefer to use corn and most of that corn is non-GMO corn.  So you’re getting genetically modified corn.

Brock:               Wait a non-GMO or it is GMO?

Ben:                   Oh, I’m sorry, GMO.

Brock:               Yeah.

Ben:                   Not non-GMO.  I’m saying you get GMO every time you’re – you know, sipping a Xylitol-infused beverage.  So, I would be careful with Xylitol you know, I can tell you right now I have a little bottle of chocolate stevia in my fridge, I have a little glass jar full of stevia packets next to my coffee maker and if I need to make something sweet, an example of that would be like my evening snack or I’ll like stir up some coconut milk with some unsweetened coconut flakes, I’ll just add a few drops of chocolate stevia in that and stir that up.  And stevia doesn’t have the same fermentation issues and also doesn’t have the same impact on gut microbiome as sugar alcohols do.  So I would say if you’re gonna rank things in terms of their potential for being bad for you, like first up would be your normal artificial sweeteners like aspartame, acesulfame potassium, etc. like those are kinda of the devil and you need to avoid them.  And then you’ve got like Xylitol and some of this other sugar alcohols and even though there are generally recognized as safe and in small amounts pulling out an issue, I would not make them staples in your diet.  And the finally you’ve got like the safer stuff like stevia and then you’ve got like the full end of the spectrum which just to be a totally dialed in zen-styled monk and not rely upon your foods being excessively sweet, and that would probably the very best way to go but life doesn’t get very fun when nothing at all can be sweet so, I’d rather have my coconut milk in the evening and have a little bit of sweetness to it and get that potential for the little shocker of insulin that might get released from the taste of something sweet – ultimately  not too concerned about that drop in the bucket.

Adam:               Hey Ben, I love your podcast and your website, just decided reading recently.  I had a question for you about your morning routine about how you’re taking this Aggressive Strength Testosterone and now also you take estrogen control.  Why do you take both and do they offset each other in a good way so that your testosterone isn’t too much?  Or what is the balance there?

Brock:               Why do you take both, Ben?

Ben:                   Hmm, because I wanna be a sex machine, Brock.

Brock:               Of course.

Ben:                   I want to be a sex machine.

Brock:               Don’t do we all?

Ben:                   We are just full of subliminal messages today.

Brock:               You are very aroused.

Ben:                   That’s right.  Okay so, yes, I do stack an herbal based testosterone booster – not everyday, I cycle it.  So…

Brock:               You pretty much cycle everything?  Isn’t it?  That’s the name of the game.

Ben:                   I use the testosterone booster primarily during like the race season and during the time I’m when I’m getting training hard and then like during the winter, I’ll kinda taper off, and I combine with an estrogen booster or an estrogen control.  Here’s the reason: in most cases if you wanted to use an herbal testosterone support, something like this Aggressive Strength that I use would work just fine.  And in fact, the Aggressive Strength does has some things in it that can control estrogen a little bit if you just got normal estrogen levels and you wanna keep some of the testosterone that you’re producing from getting converted into estrogen, you could just take something like this Aggressive Strength.  And I’ll go through the active ingredients in it and why it works here in a second.  But I personally done blood testing and I’ve noted in my last three blood test, because I do blood test on a quarterly basis than my estradiol.  And my estrogen levels have been slowly surging and in my last test they’re up around 37 which is high enough to make me potentially weepy during chick flicks and puts me at risk for man boobs.

[0:55:05.8]

                           So I wanted to make sure that in addition to increasing my testosterone, I’m more actively went after a really good aroma taste inhibitor to control the estrogen.  So in people who like women for example who are concerned about estrogen dominance and weight gain as they age, or men who as I did test and have elevated estradiol levels, using something to control the estrogen can be prudent.  Now this estrogen control stuff that I’ve been using has a few different components, it’s got turmeric, it’s got what’s called brassaiopsis glomerulata…

Brock:               Woah.

Ben:                   Prunella and black pepper which increases the bioactive mist of the turmeric and yes, I just made that word up.  So turmeric, it is really cool and just like cucurmin, it supports testosterone production, so it actually causes an increase activity of enzymes and testis that are involved in the biosynthesis of testosterone.  It can block the growth of fat tissues specifically by blocking some of – some of the activity of estrogen and it can control a little bit of the surge in estrogen hormones that can happen if you for example are living in an industrial place and getting exposed to lots of synthetic estrogens or if you got some kind of other natural surge of estrogen, it can help with something like that.  The brassaiopsis that I mentioned, that’s a Chinese herb and the extracts of that specific leaf have been shown to have really powerful aroma taste inhibiting effects.  And what that means is they keep testosterone from getting converted into estrogens rather than being active as free testosterone.  The prunella in that estrogen control that I use is something that also has some anti-estrogenic properties, it acts in a different way so that’s why I use a blend like this ‘cause these are all acting via different pathways.  This one’s specifically acts on a receptors called the hydrocarbon receptor and that particular receptor is involved in protein expression in the body and its activation has been shown to interfere with what’s called estrogen receptor alpha and so it can have anti-estrogenic properties that way.  So those are the main ingredients and of course the black pepper just increases the absorption of the turmeric.  That’s what’s in the estrogen control that I use, I’ll use that until I notice that my estrogen has kinda dropped back down.  I suspect the reason that my estrogen was staring to rise is just because I’ve seen a really big surge in testosterone since I’ve kinda put a little bit of a break on the ultra-endurance activities and since I’ve started using this testosterone booster, I’ve been going out of my way to have more sex which is like this positive cycle that increases testosterone, so despite the…

Brock:               Oh yeah.

Ben:                   The no masturbation, no booze trend that I believe Tim Ferriss started, I’ve actually been having sex 4 to 5 times a week and I’ve noticed that that that has had a really significant impact on the testosterone levels you know, like this positive feedback.

Brock:               But I think even Tim Ferriss himself said that it was a – it’s like surely the difference between masturbation meant and consensual intercourse.

Ben:                   Right, right.  Yeah, exactly.

Brock:               One is meant to – one will extend your longevity, one will cut it short.

Ben:                   Yeah, there’s a really good website about that too that goes into the science behind that that’s called ‘Your Brain on Porn’ or – I forgot the name of the website.  Have you seen the one I’m talking about?  It’s yourbrainonporn.com, really interesting one.  That shows that evolution hasn’t prepared our brains for things like exposure to lots of sensory stimulus or subliminal messages… ‘you’re getting aroused’ and that jokes can get old really fast.

Brock:               No way.

Ben:                   But basically that yourbrainonporn.com is really interesting one.  It shows that you know, masturbation isn’t definitely not doing folks many favors but the…

Brock:               It was really hard on your shoulder.

Ben:                   Yes, this is true and that shaving of the hairy hand.  So, or duct tape if you wanna go that route.

Brock:               Exactly.

Ben:                   So the other thing is the testosterone booster that I’m using now, that has bulbine in it.  And bulbine is kinda like the cornerstone ingredient of that particular supplement unlike some of the more hype supplements like Tribulus that don’t actually do much to increase testosterone.  Bulbine has been shown in studies to increase testosterone by over 300% and also to control estrogen.  So it can directly act upon the production of luteinizing hormones which stimulates your testis to produce more testosterone.  The other things in there are one would be stinging nettle – and stinging nettle actually supports the production of the much stronger form of testosterone called DHT.  If you are concerned about baldness or hair loss, I’m – a lot of times people will have this really, really high bioactive form of testosterone called DHT that is often accompanied by hair loss, it’s kinda like a trade-off.

[1:00:2.8]

                           So I would say that if you’re extremely concerned about hair loss, I personally, I’m just fine with my head of hair.  You may wanna be careful with things like stinging nettle that really increase DHT, but you know I think that being a bald testosterone charged horny dude, is really not a bad problem to have that’s why God made baseball caps.  So the stinging nettle is the other component of that and then macuna is basically this ayurvedic herb that’s in there and that increases the neurotransmitter dopamine which can help with hormone production but also help with sex drive and libido and sexual function also increase pleasure during things like sexual activity.  So those are the components of the testosterone booster that I use – that’s why I use that particular  one and I combine that with the estrogen control and that simply  a one-two combo that a) I found to work very well and b) the actual company that I get that one from is – it’s a company that I trust.  It’s a Mike Mahler’s company, he’s very devoted to high, high qualities supplements on – even though he is a plant-based vegan guy.

Brock:               What?!

Ben:                   I forgive him for that and I’ve been asked before why Thorne, you know the company close to my house that has this excellent lab with strict quality control and makes like the extra supplements in the Thorne stuff, why I don’t get a testosterone booster from them?  The reason is that they – because of the all the political and legal ramifications I can sometimes go hand in hand with testosterone boosting supplements.  They stay pretty far away from that can of worms and so they actually don’t make one.  And so I used this stuff for my…. I get this testosterone boosters all the time  and unless I know the source of the ingredients and I trust the manufacturer, I simply don’t use them.  So I’m a fan of Mike Mahler’s stuff.  A full disclosure to folks, I am an affiliate of his testosterone boosters, means that if you purchase it from bengreenfieldfitness.com or the show notes, that’s basically put some nickels in my hat but I am just fine with that because it’s something that I personally use, I endorse, I find a great deal to success with so I just wanna make sure that folks know what I’m talking about so to link this that if you buy it, I will actually profit to you and I don’t want that to – I don’t want you to think that I’m hiding that fact, but I also want you to know that that is something you know – that that’s exactly what I use is that Aggressive Strength Testosterone Booster along with the Estrogen Control – that’s why I use it.  So, there you have it!

Brock:               There you have it.  And if we really hurry we can probably get this podcast to come in under an hour.

Ben:                   That’s right baby, so we do have a review – a review from T. Fletch.

Brock:               T. Fletch!

Ben:                   Titled “How Ben Greenfield Unpoop Saved my Family”.  I’m interested to hear what T. Fletch has to say.  But before we jump in to T. Fletch’s review, for those of you who are ready to hit ‘stop’ on the podcast and move on to bigger and better things, we’ve got links to everything over at bengreenfieldfitness.com/312, check that out and also as you listen to this highly entertaining review, it may be good incentive for you to go leave your positive review in iTunes and that will help to combat all the negative reviews that we’re still getting from our Vaccination episode which upset a lot of people and that I still don’t feel bad about.  So Brock, you wanna read this one?

Brock:               I do!  It goes like this: “The Ben Greenfield Fitness podcast is an amazing resource to help you maximize your fitness, health and overall well-being.  After listening to this show over a year, I still love all of Ben’s tips for living a healthy life.  Even though the knowledge I bring home drives my wife a little crazy, she loves the show too.  Since it helped save the life of our golden retriever, Mavrick.

Ben:                   Hmm.  That’s a beautiful story.

Brock:               Yeah!  Saved their dog.

Ben:                   Yeah.

Brock:               “At a young age, he was having major health issues and consistently dropping weight to the point where we thought he wasn’t going to make it, using the information I learned from Ben on a gut health and nutrition, we slowly started to reverse Mavrick’s problems.  We started by reducing his diet down to homemade bone broth and then started using probiotics, betaine HCL and colostrum.”

Ben:                   Wow.  Expensive dog.

Brock:               Yeah.  “What tip the scales though was Ben’s affectionately referred to as a ‘poop milkshake’.  You referred to something as a poop milkshake?

Ben:                   Yeah.  Did she give her dog a fickle transplant?

Brock:               Oh, I must continue on.  “I had never heard of a fickle transplant, but if Ben didn’t consistently talk about poop, I may not have Mavrick today.  Thanks for all you do and keep up the awesome show.”

Ben:                   She actually did a fickle transplant with her dog.  Wow.  That’s crazy.  I wonder what like, what donor she used for the… T. Fletch, if you’re listening into this, first of all, thanks for the review.  Email [email protected].  No, I’m sorry, [email protected] and we’ll get you a gear pack out to you or to Mavrick if you can fit it a t-shirt.

Brock:               Ah, you can wear him a beanie.

Ben:                   Send us your address and your t-shirt size and all that jazz but also, if you could T. Fletch leave a comment in the show notes.  I wanna know about this whole fickle transplant for dog’s thing, this may be a podcast episode in event itself – “How to get your Dog a Poop Transplant”.  A lot of people out there – there got to be a huge market for that.  A lot of people out there might be wondering about fickle transplants for dogs.  That’s nuts.  That’s a new one, so alright, we’ll cool.  I guess on that note, Mavrick, congratulations or my apologies, whichever is in order here for that poop milkshake that you experienced.  Thank you if you’re still listening, again visit bengreenfieldfitness.com/312.  Don’t forget to visit our sponsor for this episode bengreenfieldfitness.com/NaturalForce where you can use 10% discount code BEN10 to get that recovery nectar, the raw tea for a pre-workout or the iskiate endurance to give you feel that you keep going all day long and until next time.  We’re signing out here from bengreenfieldfitness.com, thanks for listening in dogs…

Brock:               You are very aroused.

Ben:                   … and everyone.

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

[1:07:27.8]     END

 

 

Concussions: A Must-Listen Podcast If You Or A Loved One Have Ever Had A Head Injury.

DOCS_KIDHEAD_0824144

One of the worst injuries of my life was a mountain bike crash when I was 13 years old. One moment I was bombing down the driveway with a big smile on my face (but no helmet on my head) and three hours later I woke up at the hospital.

I’ve always wondered if I was tested the right way when I was at the hospital, and if everything was done that should have been done when it came to optimizing the healing of my head damage and shutting down brain inflammation as quickly as possible.

I’ve also always wondered whether kids who get concussions might be getting missed diagnoses, improper treatments or lasting cognitive damage, and if there are ways to keep kids and sporting adults from getting concussions in the first place…

So in today’s episode, I get Concussion Health Certified Provider, Certified Sports Chiropractic, ART Certified Provider
and ImPACT Certified Provider Dr. Kelly Ryder on the show, and we discuss:

-What a concussion really is…

-The different types of concussions, cerebral vs. vestibular cochlear concussions, and the kind of concussion that is often missed and not diagnosed…

-What the ImPACT test is…

-Why improper exams and the wrong imaging techniques are so often used in concussions…

-The one test you must ensure is done on you or your kids if you want to make sure you’re being treated properly…

-Which alternative treatments really work for concussion healing, from hyperbaric therapy to neurofeedback to balance therapy and eye therapy…

-How a diet should be set up to reduce brain inflammation…

-How to decrease your risk of getting a concussion in the first place…

Resources we discuss in this episode:

-Dr. Kelly Ryder’s website

-The Muse app for training the brain

-Amen Clinics for SPECT scans

-Glutathione for brain inflammation

-Fish oil for brain inflammation

-Jack Kruse’s article on concussion and inflammation

Do you have questions, comments or feedback about how to heal from a concussion, and natural remedies for concussions? Leave your thoughts below!

Why You Shouldn’t Suck In Your Stomach, Why Standing All Day Is Bad For You, And How Kegels Are Killing Your Core.

moveyourdna

Woo boy. Talk about shattering the myths of movement.

From sucking in your stomach, to the problem with standing workstation to why Kegel exercises aren’t all that great, my guest Katy Bowman author of the book “Move Your DNA” joins me in this podcast episode to introduce some very controversial thoughts on the way we move our bodies, including:

-Why standing is the new sitting, and the problem with standing all day…

-Why could be a big heart attack issue to sit for awhile then go for a run…

-Why Katy says “core activation-schmore activation” and why sucking in your stomach could be bad for you…

-When it comes to your eyes, why it isn’t enough to just take occasional computer breaks and go outside…

-Why Katy isn’t a fan of pillows…

-Why Kegel exercises could be creating some seriously big problems for men and women’s pelvic floor…

-Why Katy’s kids go to “outdoors school”…

Katy first appeared on the podcast episode Making Biomechanics Fun: How to Fix Your Body, Align Your Posture and Look Like a Million Bucks From Head To Toe. Her new book “Move Your DNA” explains the science behind our need for natural movement – right down to the cellular level. It examines the vast difference between the movements in a typical hunter-gatherer’s life and the movements in our own lives

Move Your DNA shows the many problems with our fixation on exercise over all-day movement, and how very much out of nature our bodies are living in this movement-­drought culture, we restrict our bodies in chairs and shoes and cars for the vast majority of our lives. The book contains the corrective exercises, habit modifications, and simple lifestyle changes you need to make in order to free yourself from disease and pain and discover your most healthy, thriving, natural, reflex-­driven bodies.

Resources we talk about in this episode:

-Move Your DNA book

-Anti-fatigue mat you can stand on while at a desk or workstation

-Biomat

-Apps like AwarenessWorkRaveTime Out, and ProtectYourVision

-The Vision Gym

-Forest Kindergarten

Do you have questions, comments or feedback for me or Katy about this interview? Then leave your thoughts below, and be sure to grab Katy’s book “Move Your DNA“.

Forest Bathing, Sleep Hacking, Cell Phones & Water: The Underground Guide To Lowering Cortisol When Nothing Else Seems To Be Working.

forestbathing

The nefarious, notorious hormone cortisol is a molecule that is near and dear to my heart. Both myself and many of the athletes I’ve worked with have struggled with high blood and salivary cortisol levels no matter what we do to try and control it or lower it.

So in today’s podcast, myself and my guest Evan Brand – a Nutritional Therapist at Greenfield Fitness Systems – take a deep dive into underground, little-known methods to lower cortisol levels, including methods I’ve never talked about before on the podcast or in my books and articles.

In this discussion, you’ll learn about:

-The enormous cortisol bomb that exploded inside Evan’s body when he moved to Austin, Texas…

-The ratio of cortisol-to-DHEA that would be ideal…

-Why I rarely bring my kids on airplanes anymore…

-How you can use Shinrin-yoku, A.K.A. “forest bathing” to decrease stress and cortisol…

-The concept of EFT (Emotional Freedom Technique) to lower cortisol…

-Evan’s crazy story of phenibut, and whether you should actually use phenibut…

-Where marijuana fits in…

-And much more!

Resources we discuss during this episode:

-Evan’s coaching page at GreenfieldFitnessSystems.com

-Onnit supplements

-The book “Dirty Electricity” by Sam Millham

-GreenWave Dirty Electricity Filters

-Digital Outlet Timer

-Evan’s REM Rehab sleep product

-Evan’s Stress Solution book

-Study: effect of phytoncide from trees on human natural killer cell function

-The NASA Clean Air Plants project

-The Tapping Solution Book for EFT

-Skullcap

-California Poppy Tincture

-VaporBoost Sweet Dreams

-Upgraded Self GABAWave

-The Nutritional Therapy Association

-CBD Oil Documentary “The Science of Weed”

Do you have questions, comments or feedback about lowering cortisol or controlling stress? Leave your thoughts below.

Episode #311 – Full Transcript

Podcast #311 from http://www.bengreenfieldfitness.com/2015/03/311-how-to-use-baking-soda-for-performance-and-alkalinity-anti-aging-effect-of-saunas-can-mud-help-you-recover-faster/

[0:00:00]  

Introduction:           In this episode of the Ben Greenfield fitness podcast:  How To Use Baking Soda For Performance, Natural Ways To Increase Glutathione, Can Mud Help You Recover Faster, What To Do About Snapping Hip Syndrome, The Anti-Aging Effect of Saunas, and much more.

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

Brock:               So you’re here again, packin’ up and gettin’ on a jet plane tomorrow morning.  Jettin’ off into the atmosphere.

Ben:                   You know why?  Because I have a – insert sailing music here….  (music playing)

Brock:               Oh, I thought you meant super ______ [0:01:21.1].

Ben:                   I’m goin’ on a cruise.  I’m goin’ on a Spartan Cruise.  I’m taking my family on a Spartan Cruise, so I got up early this morning before recording here and I packed all my cruise stuff, all my healthy travel cruise stuff.

Brock:               Oh, your cruise stuff like your old man hat and your Teva sandals…

Ben:                   Exactly!

Brock:               Your knee high socks.

Ben:                   Basically, activated charcoal to combat all of the strange things that you encounter on a cruise ship and then glutathione which of course we’ll talk about later on in this podcast to combat the effects of the  drinking that I may be doing on said cruise.

Brock:               Huh, what?  Drinking?

Ben:                   No, actually I am – I have kinda like my travel go tos that are pretty much like the same things I grab in my pantry or in my health cabinet every single time that I travel and yes, charcoal and glutathione are two things that I do throw in there like the whole toxin management piece but then one thing, and this is just my standby as I grab a ziplock bag and I fill it full with some kind of meal replacement powder.  And I’m not necessarily like brand specific but typically something from the Living Fuel company like I use the stuff called Super Greens or Super Berry, and…

Brock:               Oh yeah, Super Berry look delicious.

Ben:                   The problem is it has a texture of baby food.  If you just like wander up to a Starbucks which I do in the airport, and mix it with water, so I put it in a ziplock bag but then I’ll add like a handful of whatever crunchy goodness happens to be in the pantry like almonds, or walnuts or coconut flakes or dark cacao nibs and I’ll just throw that in there along with the plastic spoon, and so when I wander into any random airport place where I have access to a water or cup, or even on an airplane, I pretty much make myself a little bit of a – you know, almond and nut -infused baby food goodness, so.

Brock:               Delicious!  Made for real babies.

Ben:                   I’ll do that – I‘ll do a little bit of some kind of an organic beef jerky usually, just so I can feel all manly and cowboy-ish sittin’ on the plane.

Brock:               Last plane I was on an epic bar – one of those – the bison bacon epic bar.  That was a nice way to tide it over.  That’s my belly over.

Ben:                   That’s exactly.  Usually the epic bar or Onnit has like this Pemmican bar which is like the rendered fat of bison which makes great conversational fodder for whoever happens to be sitting next to you.

Brock:               The vegetarian that’s sitting next to you.

Ben:                   Hey!  What’s up?  I’m eating a giant animal that used to be roaming the plains.  How’s that kale?

Brock:               Brandy and dry.

Ben:                   And then- what else do I pack?  So yeah, oh then, I usually pack some kind of a dessert-eat bar so that when I have that craving for chocolate or sweets or whatever on the airplane or when you’re traveling or when all your hormones get dysregulated from hopping across time zones you can kinda quell that craving without doing too much damage.  So I grab like usually again it’s not super duper brand specific but like for this particular trip I packed the new like the UCAN super starch bars that are like chocolate peanut butter flavored.

Brock:               Oh, you got some of those?

Ben:                   Yeah, I got the inside deal on a box.

Brock:               Are they good?

Ben:                   Sometimes I take the Hammer nutrition bars too.  The UCAN bars are actually good, yeah.  They taste like chocolate peanut butter, they taste like UCAN super starch all like mashed together and then covered in chocolate and peanut butter, so.

Brock:               That make a better – I can’t say that I’m a fan like the UCAN works well but it doesn’t taste fantastic, so.

Ben:                   Yeah.

Brock:               But, covered in chocolate and peanut butter…

Ben:                   Yeah, actually I’m talking to the folks at UCAN ‘cause we’re gonna hopefully add that box for folks over at greenfieldfitnesssystems.com to be able to order themselves  and some tasty UCAN goodness along with their stuff they’ll get.

[0:05:11.8]

                           So those are some of the main things and then of course, my insert geeky-biohacker evil laugh here, my electro-stimulation unit so that I can shock the heck out of my quads and hamstrings, and all that jazz when I’m sittin’ around, so.

Brock:               On the plane?

Ben:                   Yeah, that’s it.  I’ll champ on my pemmican while I shock myself and pop a couple activated charcoal capsules, and I’ll be the healthiest little traveler ever.

Brock:               That’s like the antithesis of me when I was in the band.  I remember there was one trip and specifically flew us up north ‘cause nobody ever goes way up north in Canada to tour.  So they paid us a lot of money to go up there, and it was only like 4 days.  So I threw 2 pairs of clean underwear, 2 pairs of socks, my pajamas, my toothbrush in like a plastic bag.  That’s it.

Ben:                   Uhm, yeah.  That’s a good approach, too, but you know…

Brock:               It’s awesome.  Actually the third show, I wore my pajamas on stage because my clothes were so dirty.  And nobody said anything, so.

Ben:                   I’m wearing a sailor outfit.

Brock:               Of course! 

News Flashes:

Brock:               Every time something super cool comes out on twitter.com/bengreenfield, it seems like everybody’s got a dumb question about it.  Everybody wants to know – does this apply to women, does this apply to babies, what if I wanted to churn this into chocolate-covered peanut butter.  So…

Ben:                   Yeah, and feed it to my lizard.

Brock:               Yeah, and feed it to my lizard.  Is that euphemism?

Ben:                   I’ve got my kids a pet lizard so pretty much everything that happens in our home is in the context that what the lizard thinks about this or could the lizard eat it.  It’s one of those big-what do you call them?  A dragon lizard?

Brock:               Oh nice!

Ben:                   It’s big.  It’s a big lizard.  I forget what it’s…

Brock:               A komodo?

Ben:                   No, it’s not – it’s not that big.  It’s not like a dog.

Brock:               But it’s gonna eat your children.

Ben:                   Yeah, it lounges on the couch.  It is pretty big, though.  Anyways though…

Brock:               Anyways, where I was going with that was – this is the time of the show where Ben actually tells you whether you can feed it to a lizard or not.

Ben:                   Yeah, so here’s an interesting one.  The title of this headline is Stop Antibiotics, which I think is actually misleading because I’m not necessarily saying that everyone should stop their antibiotics.  But this was actually something that was published in a – I believe it was the MGA Journal which is a medical journal.  I’m actually blanking what MGA stands for.  It’s similar to the JAMA, the Journal of the American Medical Association but it was an article that was highlighting a research that shows that if you stop the course of an antibiotic before a bacterial infection has been excluded, before the antibiotic has had the chance to completely knock out the bacteria, there’s currently a common misconception that resistance will emerge if you don’t complete that prescribed antibiotic course.

Brock:               Yeah, that’s how you make super bugs.  Or at least that’s what they say.

Ben:                   Uhm, but it turning out-yeah, they’re saying there’s no solid evidence for the recommended duration of therapy and that there is no difference in outcome when shorter courses of antibiotics were used or if you don’t complete the entire course of the antibiotic.  Like finish that whole – I don’t know, like a Z-Pac would be an example.  So, it’s kinda interesting because I’ve always thought this too, right?  Like in the rare cases that I have had to go on antibiotics you know, like I mess around with a little bit like when I have like a MRSA infection and there are some people that will use antibiotic courses for things like small intestine bacterial overgrowth.  Anyways though, what this article, and I’ll link to it in the show notes along with everything else we talked about over bengreenfieldfitness.com/311.- it’s interesting because it turns out that based on emerging research you may not indeed need to finish that course of antibiotics.  So…

Brock:               So you can just take it until you’re feeling better and then save the rest for another day!

Ben:                   That’s exactly what the article says.  General practitioners are now being encouraged to tell most patients to stop treatment when they feel better after years of urging patients to finish their full course of antibiotics.

Brock:               So where did the super bugs come from?  I’m not specifically asking you.  I’m just wondering out loud.  If that’s not how we created them, then where did they come from?

Ben:                   Evil villain on the spaceship on the moon.

Brock:               That’s gotta be it!  Absolutely!

Ben:                   So, another interesting article that I thought was actually jam packed with some pretty cool information or very practical information it appeared over at Mark’s Daily Apple.  And this article is called Is Your Workout Worth the Risk?  And it cited a recent survey of cross-fit athletes and found that over 73% had experience an injury during training, 7% of which required surgery, and then they also went into similar pulse in runners that found like 13% of runners experienced knee injuries, 8% get Achilles tendonitis, 10% get plantar fasciitis, another 10% get shin splints, 14% get IT Band friction syndrome, and it’s just like there are so many training injuries that we get that the article – the main thrust of the article is that if we’re gonna stay active and move our bodies, and challenge our limits, and climb around personal Mt. Everest that put a notch in our belt but we don’t wanna get injured, how do we limit the injuries?  And there are just really practical tips like some of them were to for example, train the dead lift and maintain the squat like a lot of athletes out there are doing dead lifts and squats, and this was based off of recommendations from human movement expert Gray Cook who says that basically working on getting stronger, at lifting something off the ground, right, like a dead lift is a good idea but the majority of injuries actually happened when people constantly try to increase their squat.  Like you squat heavier, and heavier loads each week and eventually get to the point where you get injured or you blow your knee, you blow your back, and then you go back to square one after your rehab.  And the argument here is, instead try to get heavier and heavier on the dead lift but don’t necessarily have it a goal to have unlimited growth potential in the squat.  Get to the point where – what the article says is “everyone should be able to squat unassisted and unweighted whether it’s to poop all abroad, play blocks with your kids or performing nice morning grok stretch.  And I’m kinda on the same page, I find that – while I can consistently add weight and do heavier and heavier dead lifts.  Consistently adding weight with the squat, I almost always find that at some point, something kinda gets a little, a little tweak, a little ache, a little soreness, and then I got a – take a few weeks off at the squat and then return back to square one or close to it.  So, I like that recommendation: train the dead lift and maintain the squat.

Brock:               Cool!

Ben:                   Another one is to leave some in the tank.  I said not every training session has to be a breakthrough workout or can be a breakthrough workout.  You don’t have to go to failure every time, so back off and occasionally don’t get the extra rep and leave one, or two, or maybe even three in the tank.

Brock:               As a coach, that is something I am constantly harping on all of my clients about.  Like stop going so hard.  I wanna say easy, go easy!

Ben;                   Yeah, it’s also something that I’ve been kinda focusing on more recently is using slightly less weight and focusing on very good form and then stopping as soon as form starts to go out the window.  Now if my goal is 10 reps, if I get to 7 and form is going out the window, I’ll stop.  Another good one that I like is incorporate single arm and leg training, and the article says – squats and dead lifts, and overhead presses are great but have you tried lunges, single leg dead lifts and dumbbell presses.  Assuming they’re referring to like one arm, overhead dumbbell presses and I’m a huge fan of that – that whole unilateral loading concept, and I know that there are some very well known strength coaches like Mike Boyle is an example of a guy who doesn’t have any of his athletes doing double leg squats anymore at all.  They’re all single leg like pistol style squats or step-up or high knee step-ups and everything is unilateral simply because the logic there is that if you’re an athlete or if you’re moving how often, are you pushing around the weight with both feet planted vs. lunging or pushing or jumping your own body weight with just one foot or imbalance side to side motion, so.  Really good article though, and I just scratch the surface, so I link to that one over at bengreenfieldfitness.com/311 if you wanna go read what our friends over at Mark’s Daily Apple have to say about whether your workout is worth the risk and how to mitigate the risk potential.  And then the last one, is about saunas and this is a new data from a study on heart disease over in Finland, and the idea here is that they found that men who took more frequent saunas as in 4-7 times per week actually live longer than once per week sauna users.  And, I would imagine we could probably extrapolate this and say live longer than no per week sauna users.  And they didn’t really know the exact mechanism of action for the greater longevity whether it’s the time spent in hot room or the relaxation time, or the leisure or the life that allows for more time spent in the sauna or like the camaraderie and fellowship that you might have in the sauna just like talking to the guys or the girls or whatever, but ultimately I think that when you combine this with some of the scientific information that we unveiled when we talked with Dr. Rhonda Patrick, right about how doing weekly or multiple time per week sauna treatments increases your production of heat shock proteins, increases your nitric oxide production, decreases blood pressure, increases stress resilience.

[0:15:17.1]

                           There are a lot of really cool things – increase in brain derive neurotropic factor, right, for neuronal growth.  So even though this particular health benefits of sauna bathing article and this was in the Journal of the American Medical Association, even though it didn’t get in to a lot of those physiological effects, which surprised me ‘cause I would have thought that they would kinda look in to some of that stuff, it turns out that…

Brock:               Yeah, otherwise it’s pretty much just a socioeconomic study by people who can afford to go have a switz one to five times a week or obviously probably you know, better situation.

Ben:                   Yeah I mean, it may even be a little bit of that.  You know, your skin is your body’s largest detoxification organ and there could be some of that involve too in terms of everything from like heavy metal to estrogen metabolite removal from the sweating out through your skin.  So ultimately, I think that if you’re listening in you should be influenced by this as well as that podcast I did with Dr. Rhonda  Patrick about the benefits of heat exposure to go out of your way.  One, and I mean, even in this state they were doing 4-7 times per week to just get warm or get hot, or get uncomfortable sweat going on for anything from 10-30 minutes.  And my current protocol just to give you an example what I’m doing right now, is I…

Brock:               Right now?  Are you in a sauna right now?

Ben:                   Right now, exactly.

Brock:               I thought so.  You sound sweaty.

Ben:                   Uhm so, well I do – I don’t know if this counts but I have one of those infrared mats, right, I have this Biomat and I actually get pretty warm when I’m napping on that.  And I take a nap almost everyday.  Sometimes it’s just 10 minutes, sometimes it’s like 45 minutes but every single day I keep the Biomat under the bed, I take it out, I unroll it, I put it on the bed, I turn it on high and I just lay down on it.  And that’s one thing that I’ll do for a kinda sort of sauna-esque treatment but to get more specific with this article, I actually go to the sauna, the dry sauna.  I’m not a huge fan of the wet sauna because of the potential for fungus, for mold, for the higher ability of like airborne pollutants to hang around in that moist air but I go to the dry sauna.  And I go to the dry sauna for about 30-40 minutes once a week, and generally what I’ll do is either listen to a podcast or an audio book and do yoga in the sauna, or I’ll bring some magazine or a pile of magazines that I’ve been wanting to get around to and I’ll just sit there in the sauna and read them.  So that’s one thing that I do and then I also right now, am playing tennis twice a week and the place where I play tennis has saunas.  So after I’m kinda warm, you know, after playing tennis for anything from 60-90 minutes, I’ll go in the sauna for about 10 minutes before I head home.  And after each of those sauna sessions, those two 10 minute sessions and that one 30 minutes session, I take a nice cold shower for just 2, 3 minutes, step out – you know, when I’m not all sweaty and groady when I walk in the door, I’m not sweating on the car seat, and uhm, that’s it.  So that’s my current sauna protocol if you wanna kinda get your creative wheels churning about ways that you can get the sauna and but ultimately it turns out that if you’re a) Finnish, and b) are willing to step into a sauna 4-7 times per week that it may lend you a little bit of longevity.  So there you go, you don’t need to exercise, you don’t need to be healthy, all you gotta do is hit the sauna with all of your other Finnish friends.

Special Announcements:

Brock:               So you made a pass the first round of the podcast towards and got yourself nominated, eh!

Ben:                   That’s right, eh!

Brock:               Sweet!

Ben:                   podcastawards.com.  Hey!  I tell you what, if you’re listening in and you wanna support the show, not only that but you want me to get a coveted podcast award, and I actually don’t, I have to say – I don’t know what you get when you win aside from saying that you win the podcast awards.

Brock:               Yeah, I wonder.  Do you get a little statue of somethin’?

Ben:                   Well, you know, the New Media Expo which I’ve talked about on the show before, you can check it out at bengreenfieldfitness.com/nmx, they have the podcast awards down there.  It’s right before the Las Vegas Spartan, so it’s like you go down, you go to the expo, you learn how to blog, how to podcast, how to do all these stuff but then they have the podcast awards there.  So what I’m keeping my fingers crossed for, if enough people go to podcastawards.com and they vote, I want one of  like the big gold – like the Oscar style statues except that maybe it’s got – maybe it’s holding a microphone or something like that.  So yeah!  That’s what I want.  It’s podcast…

Brock:               Are you gotta run the Spartan carrying it?

Ben:                   Ah, definitely I will.  Yes.

[0:20:01.9]

Brock:               Just strap it to your head or something?

Ben:                   Yeah, I will use it as my spear.  Exactly.  So…

Brock:               It’s funny that you keep talking about these two events back to back as if there’s sort of a package.  I’m willing to bet that you and maybe one other dude is doing both.

Ben:                   Oh!  We have so many listeners though who both blog or podcast, or create online content who are also into fitness that there’s gotta be some folks who wanna go to the New Media Expo with me and also race the Spartan, so, and go now to the podcast awards ceremony.

Brock:               Yeah.  I think we should take a poll ‘cause I really – I do wanna know.

Ben:                   Anyways, rock the boat.  Podcastawards.com, jot that down.  Little good karma.  So, the other thing is that this month’s Inner Circle – Healthy Home Workshop just launched.  The reason I’m mentioning it because last week on the show we talk about how to help your kids get taller, and my wife said to take this to the whole next level.  She did this big video and a giant article on PDF, on growing bigger, faster, stronger kids.  And every month she does this healthy home workshops, so some of the other things she did this one was how to make healthy lard, which I know everyone has always wanted to know how to do.  But actually, yes, she did all these crazy things with lard.  She even made this little lard chips like this pork – what they call em’?  Pork rinds?

Brock:               Pork rinds?

Ben:                   Yeah, they’re like that except like the healthy kind and what else in this one – easy hoop houses like how to make a little garden in your backyard and cover it with this self-designed hoop house to like grow your own food in the winter.  How to like…

Brock:               Oh, I wonder if it would keep the raccoons out.  We got raccoons like crazy here.

Ben:                   Probably was.

Brock:               And they suck, they just wreck your garden.

Ben:                   Yeah, yeah.  I’m a fan for a shotgun for that personally but…

Brock:               Yeah.  I live downtown.  That’s not cool.

Ben:                   (laughing)  You could also use hoop house I guess.

Brock:               I think I’d go to jail.

Ben:                   And then the other thing is wooden cutting board.  She shows you all these different ways to condition, not just wood on your counter but also your wooden cutting boards to do things like remove bacteria and clean them, and increase their life, and  she always go really interesting things in there.  So it’s called The Healthy Home Workshop.  It’s – really, I’m pretty impress with the stuff that she churns out every month and that’s all part of the Inner Circle.  So I’ll put a link to that, or you can go to bengreenfieldfitness.com/innercircle or you can try the Inner Circle for $1.  So, one dolla’.

Brock:               One dolla’!

Ben:                   And then last couple of things.  Two places:  Paleo FX is comin’ up and…

Brock:               Hooray!

Ben:                   Jessa is gonna be there doing a talk about Whipped Up Homemade Heavy Body and Face Lotion which just sounds crazy,  fun.  Sounds like a foam party.  And then, I’m gonna be giving a couple of presentations including a potentially highly offensive presentation called the Pecha Kucha which is a 20 seconds slides over the course of 6 some odd minutes and all of that is gonna be at Paleo FX 2015.  It is one of the only conferences that I get like slobbering at the mouth, excited about.  Brock’s gonna be there, I’m gonna be there, Jessa’s gonna be there and you can check it out at bengreenfieldfitness.com/paleofx15.  And then the last thing is New York City!  There’s another conference right after that called The Less Doing Conference.  And that one is where you learn about things like how to manage your email inbox, how to hack productivity, how to enhance your cognitive performance. I’m speaking, Dave Asprey speaking, Jordan Harbinger from a podcast called The Art of Charm which I’ve been on a couple of times speaking, some big marketer guy who use to sell carpets or something like that, now he’s like a multi, multi-millionaire, Joe Polish – he’s speaking.  Should be really cool though so, you can get into that over at bengreenfieldfitness.com/doless.  It’s bengreenfieldfitness.com/doless, and when you go there – you can only get in the conference but you can also get this like free call with Ari or a member of his team.  So, lot’s of cool stuff there, lots of great special announcements.  I know it was a lot to remember but if you go to bengreenfieldfitness.com/311, it’s all there, unveiled and free.

Brock:               (singing)  bengreenfieldfitness.com/311.

Ben:                   Lovely!

Listener Q & A:

Neeraj:              Hi Ben and Brock!  How’s it going?  This is Neeraj.  I’ve been following you for a long time.  Thanks for all that you do.  I have a question related to acid-alkaline diets for endurance athletes.  Recently you have talked about a study that showed that supplementing with sodium bicarbonate helped increase time to exhaustion in endurance athlete.  Does this have anything to do with alkalizing properties of sodium bicarbonate?  There are also products like Acid Check that claimed to alkalize the body and improve performance and recovery in endurance athletes.

[0:25:00.6]

                           What are your thoughts on this?  Does it make sense to supplement with sodium bicarbonate and/or products like Acid Check?  Should endurance athletes make their diets more alkaline?  Thanks.

Ben:                   I have a funny story about baking soda, Brock.

Brock:               Oh no!  I have a feeling I know where this is going.

Ben:                   So, baking soda, among other things that we talk about briefly, is a great way to get things moving in the morning if you know what I mean.  It’s actually wonderful if you’re constipated.

Brock:               Oh yeah!

Ben:                   (laughing)  And you need to get things moving.  Baking soda causes increased intestinal peristalsis.  It basically causes you to poo things out and also because it’s a mineral, it attracts a lot of water into your large intestine.  So as long as you’re careful to rehydrate afterwards and preferably even get a little bit of sea salt and electrolytes into your system afterwards to rehydrate you…

Brock:               And don’t leave the house.

Ben:                   And don’t leave the house.  It’s a good way to get your morning bowel movement.  But I experimented with baking soda and like I do in many cases, rather than starting with the minimum effective dose and working my way up, I instead start with the largest possible dose to induce dumb and dumber style feet over your ears liquid poo explosions into the toilet and then work my way down.  So I started with…

Brock:               You were talking about this in the Inner Circle What We’re Doing Now video, weren’t you?  I think you said something about wiping down the toilet when you’re done…

Ben:                   Uhm, yeah, yeah!

Brock:               That’s a little graphic.

Ben:                   Yeah. You may wanna have some baby wipes nearby.  Anyways though, no you don’t because I’ve done all the hard work for you or in this case, the soft mushy for you.  Three teaspoons is too much folks.  About – I’ve found the magic dose, at least for a guy like me.  I’m about 180 pounds, about a slightly heaping teaspoon stirred into a glass of water in the morning.  I actually mix it with lemon juice for even more potent alkalinizing effect which I’ll talk about why I do that in a second.  And then, about a half hour later, you have a glorious morning bowel movement.  And if you really want to get things moving, you drink this morning alkalinic tonic and then you do some yoga moves that are traditional yoga moves to get things moving down there.  Like you can do some cat cow, right, where you get into  crawl positioning, your arch back and then extend which is also great for moving spinal fluid.  And you do the yoga move where you just lay on the ground on your back and you pull one knee to your chest for about 30 seconds, and then the other knee to your chest.  And then a really good one is just like getting into a deep, deep squat and stretching your adductors.  But I’m telling you what –I’m actually working on an article about this for the Ben Greenfield podcast about like a morning habit that can help you to have a nice morning poo ‘cause I actually got a lot of questions about my – the fact that all I do is like a giant morning 40 pound poo and then I don’t go to the bathroom anymore the rest of the day.

Brock:               I think it was the 10-15 minutes of bowel.  I was like – what?

Ben:                   Ten to fifteen minutes…

Brock:               Your legs fall asleep after that long.

Ben:                   Nah!  Not if you’re on a squatty potty.  Anyways though, so kind of a segue from Neeraj’s question ‘cause he wants to know about this for performance benefits not just poo.

Brock:               Wait, I’m gonna stop with that, that’s not a segue, that’s a – like a rat hole or a rabbit hole.  Segue is actually a transition.  That was just purely going off on a different direction that nobody wanted to stick.

Ben:                   Deep dark rabbit hole. So yes, sodium bicarbonate which is in fact kind of the active ingredient in something like a baking soda.  That is a known ergogenic aid.  Similar to caffeine, like caffeine is another one, creatine is another one.  There’s actually, believe it or not, very few straight up ergogenic aids that in just about every study that have been done on them show benefit.  So when we’re looking at sodium bicarbonate or baking soda, what studies have shown is that when you take and I’m gonna give you the all that you if you’re listening in, you into the math on this but here’s the amount.  You take about 0.3 grams per kilogram of body weight.

Brock:               Oh!  That’s quite a lot.

Ben:                   Point three grams of body weight.  Important here, two hours before any exercise that has the potential to produce a lot of lactic acid or a lot of hydrogen ion.  Pretty much anything it’s like glycolytic short intense, even like a sprint triathlon or the short Spartan race would qualify something like that.  You take it with water and preferably to stave off some of that gastric upset, you also take it with carbohydrates like sweet potato, or yam or something like that, and you actually do get an acid buffering effect when you use it.  And sodium bicarbonate is the one that you would want.  Sodium citrate which you often find as flavoring agent and has a preservatives and foods like club soda for example, that’s less studied and may not work quite as well as baking soda but sodium bicarbonate literally like the Arm & Hammer style baking soda, point three grams per kilogram of body weight and of course for the reasons that I just described regarding intestinal peristalsis, try it before you buy it.

[0:30:23.4]

                           Don’t necessarily do this before your big whatever – ironman that you’ve been training for nine months unless you wanna messy wet suit.  So endurance exercise definitely the ergogenic benefits have been known for quite some time, more recently they’ve studied baking soda’s effect on weight lifting which also has the potential to create an acidic state due to the lactic acid that’s produced during weight training.  When I say lactic acid, yeah, yeah, I know, lactic acid is – now we all know it’s a good thing, it gets shuttled up to the liver and converted into glucose and it’s use as a energy metabolite.  But when I say lactic acid, I’m really talking about the hydrogen ions that during that process were using lactic acid get kicked off.  Those are would increase the acidity but it’s just lactic acid as you need to kinda say it.  Lactic acid is synonymous with those hydrogen ions being formed.  So baking soda induces this alkalosis which buffers some of those hydrogen ions and manages the pH of your blood.  So, when we’re looking at weight training, a recent study looked at a resistance training and in this study they used 80% of their max weight on the squat, and the bench press they did three sets of each exercise to failure and on random days in random order, they compared baking soda with the placebo.  And in this case it was taken an hour before lifting, and the baking soda significantly improved the squat performance.  It was actually more than a 25% improvement.  The average total reps over three sets without baking soda, was about 24 and with baking soda, it was about 31.  So they actually were able to get – what is that?  Seven extra reps over the course of workout on the squats, and that’s pretty significant.  And what they use in this case was 0.3 grams and actually comes out to being somewhat close to like a little less than a teaspoon I believe dissolved in a sweetened fluid so they actually again they combine it with a little bit of carbohydrate to stave off any type of gastric distress.

Brock:               But it’s 0.3 grams per kilogram of body weight.

Ben:                   Well, it’s 0.3 for endurance studies – what they found is a 3 milligrams, right?  Oh I’m sorry, that’s for a – I’m thinking of caffeine. 0.3 grams per kilogram of body weight two hours before exercise is what they’ve used in endurance studies.  In this weight training study, all they used was 0.3 grams and that relatively small amount compared to endurance exercise.  So either way, you know you can get away like for me I would say, use about a teaspoon or less than a teaspoon and just kinda experiment a little bit before you take this to the street or to your local crossfit box or whatever.  So yeah.  And then…

Brock:               Don’t be that guy.

Ben:                   As far as a lot of people say – Oh, you can’t change the alkalinity of the blood because the pH of your blood is regulated by all the natural buffers of the human body.  And it is kinda true like if the pH of your blood falls below about 7.3, that’s a condition called acidosis, and that can lead to some pretty significant central nervous system depression.  And severe acidosis where your pH goes below 7, that can cause coma and it can cause death.  Now, if the pH of your blood goes above, about 7.4 or 5, that’s called alkalosis and in this case that’s not necessarily a good thing and this is why you need to be careful if you have one of these alkalinizing like counter top water units because severe alkalosis can lead to all the nerves in your body to become hypersensitive and over-excitable.  It can lead to seizures, muscle spasms, extreme nervousness, anxiety, convulsions and in some cases getting too alkalinic can cause death.  I haven’t heard of anybody dying from counter top water units but I have spoken with people who got them and one person in particular, their kids started having seizures.  And they have this thing dialed up to the max, you know, way up to the maximum of alkalinity.  So you gotta be careful with this stuff.  So the pH of course for those of you who need to remember back to Chemistry 101 or never have the pleasure of taking it, that’s just a measure of how acidic or alkaline that a liquid is.  And when we look at this with respects to human health, those liquids are your body fluids.

[0:35:00.5] 

Ben:                   …so you have your intracellular fluid and that’s all the fluid that’s found inside all of your cells. as the name would imply, intracellular fluid and that’s also often called cytosol.  And that makes up about two-thirds of the total amount of fluid in your whole body, it’s just hanging around inside your cells called cytosol.  And then you have your extracellular fluid and that’s all the fluid that’s outside the cells.  And it’s basically made up of plasma – that’s the fluid that makes up all of your blood and then, interstitial fluid, and that’s all of the fluid inside the spaces that surround your tissues.  That would be like fluid that’s found in your eyes and in your joints, and between all the membranes that surround like your abdominal cavities and your respiratory cavities.  So, when we look at all these liquids, your cells actually require your blood to maintain a pH that’s right in the range of about 7.35 to 7.45 in order for all of your necessary metabolic functions to happen the right way. So 7.35 to 7.45.  And for the most part, you have buffering systems that help this to occur really, really well.  You have for example, what’s called carbonic acid and bicarbonate buffer system – which allow you to like breathe off CO2 and get rid of acidity that way.  Your proteins have a buffer system.  You got another buffer system that’s made up of phosphates.  And then you also are able to eliminate hydrogen ions via your kidneys.  We look at the kidneys and we look at respiration and we look at the buffer systems in your blood, for the most part your body does a pretty good job regulating pH all by itself.  So the question then is, why would you want to use things like, you know, baking soda or apple cider vinegar or lemon juice or any of these things we see are alkalinizing?  Well the reason is that if you look at something let’s say, one of those buffer system like the phosphate buffer system.  Well the way that that one work is that it uses different what are called phosphate ions in your body to neutralize acids and almost 90% of those phosphate ions that are used in this phosphate buffer system come from calcium phosphate or calcium phosphate salts that’s what they’re called.  And those are the structural components of your bones and your teeth.  So, if your body’s fluids get regularly exposed to these big quantities of acid forming foods and liquids, processed sugar, starches, red meats can be up there when consumed in excess amounts, commercial dairy, things like that – your body draws on its calcium phosphate reserves to supply your phosphate buffer system with what it needs to buffer the acid forming effects of your diet.  So over time you can look at things like osteoporosis or degrading the teeth for example.  So when we’re looking at this acid alkaline balance, yes, your body can buffer acids, but it can be stressful on your body to have to constantly be doing so.  And that’s why I’m always careful to eat foods that have a moderate alkalinizing effect or at least include things like that in the diet on a regular basis.  So, baking soda can do that, lemon juice can do that, there are other examples like sprouts are really good, garlic is really good, ginger is fantastic for this.  And you can easily do a search for like acid alkaline food charts and just like hang one in your refrigerator, so you start get familiar with the fact that for example, all those things that we suspect like alcohol and pop and soda, tobacco, coffee, sugar – stuff like that, that’s all acidic. And then, many of these other, mostly produce really – it’s highly alkalinic.  So, that’s the idea, you know it gives you more than a performance effect, it’s also a health effect that you get when you’re consuming alkalinic or alkalinizing compounds like this. One other thing I should mention is aluminum.  Have you heard of this Brock, that there’s concerns about like aluminum and baking soda?

Brock:               Like in the stuff that we’re just buying to make baking with?

Ben:                   Yeah, there’s a myth out there that baking soda has aluminum in it.

Brock:               Ha, haven’t heard that.

Ben:                   Yeah, well you obviously, have not been spending a lot of time on all the internet forms in which people are concern about having metals in the stuff that they eat. I don’t know what you’re doing with your time, but seriously Brock.

Brock:               Yeah, I don’t go to those kind of heavy metal things, I go to the other kind of heavy metal things.

Ben:                   I think part of it is because baking soda is in a lot of antiperspirants and so because antiperspirants and deodorants have aluminum in them people think that baking soda has aluminum in it.  But the baking soda, most anything you gotta buy in the stores is just 100% sodium bicarbonate.  That’s all that it is.  Now baking powder on the other hand, that has sodium bicarbonate but they also put ingredients in it that act as acidifying agents because sometimes when you add something that’s too alkalinic to a recipe, you don’t get the leavening action where that’s why baking powder would be…

[0:40:02.3]                                                                                                                                                                                                                                                                                                                                                                                                      like if I make quiche for example, I’ll scramble up a butter, I’ll scramble a bunch of eggs or some coconut milk and I’ll chop off some avocado and I’ll put that in there.  But then I’ll put a teaspoon of baking powder in there so when I put that in the oven, it’ll rise nicely and make this nice fluffy quiche.  Now if that baking powder is too alkalinic then that won’t happen but unfortunately, one of the acidifying agents that they’ll use in addition to something called cream of tartar,  and that’s the better acidifying agent to use.  Another one that a lot of folks will use is aluminum-based acid.  So that’s why if you’re buying baking powder, you wanna look for aluminum-free designation on the label.  But with baking soda, baking soda does not contain aluminum even the probably most famous example the Arm & Hammer- that’s 100% sodium bicarbonate.  So if you’re looking for aluminum-free, realize it’s baking powder where that matters not baking soda.  Now I realize this is a really long response. I promise that my responses to all the questions won’t be this long if you’re listening in, you’re concern about this being a two-hour long podcast, but you’ll note that Neeraj also asked about supplements, right?  Like these supplements that are considered acid-reducing supplements like for example this Acid Check that you talked about which is actually marketed as a body acid-reducer.  And I’ve actually seen the ads for this in like, a lot of magazine for example.  And when you look at the ingredients of Acid Check it is essentially salt, calcium, magnesium and potassium, for example, in their capsule that’s what you’ll find. And when you look at the ingredient label calcium carbonate, magnesium hydroxide, potassium hydroxide, potassium chloride and then also just some fillers like magnesium stearate and silicone, stuff like that.  Ultimately, the mechanism of that action something like this is very, very similar to that of sodium bicarbonate meaning that it has just like this alkalinizing effect that helps to buffer, those are all buffers: calcium carbonate, magnesium hydroxide, potassium hydroxide.  So you’re potentially paying a lot of money for something that you may be able to simulate the effects of with baking soda.  The only caveat here is that many times when you’re using something like calcium and magnesium and potassium, these may have less of an intestinal peristaltic effect than baking soda and so if you find that you do get you know, the dumb and dumber effect from baking soda even in small amounts, that’s where you may wanna try something like a mix of different buffers.  But understand that really there’s nothing special about any of these formulas. They’re just salts, you know, they’re calcium salts and magnesium salts and potassium salts mixed into a capsule and then the label slapped on them and they’re sold for, you know, anywhere from five to ten times more than the actual ingredients costs.  And I’ve nothing against capitalism right? If you come out with a good product and you package it with a convenient way that helps people, fine.  But just know if you’re listening in that it’s just a buffer. You could probably get something similar with baking soda but the advantage of the baking soda is that you also get a nice poo.

Brock:               We’re definitely gonna have to use the screenshot from Dumb and Dumber for this podcast.

Ben:                   Haven’t we done that in like two other posts, though?

Brock:               Yeah, we’ve got it on hand.

Ben:                   We definitely have that one in the – how do they say? In the coffers?

Janine:              Hi Ben!  What are some natural ways to increase your glutathione production?  I don’t really want to spend any more money in buying the liquid glutathione although I know it’s effective.  So, any insight you have would be great.  Thank you and keep up the great work.

Brock:               Any way you can do it without taking liposomal glutathione that tastes like – what did we decide it was dog farts?

Ben:                   Liquid…

Brock:               Perm? Herperm?

Ben:                   Liquid dog farts meets perm solution.

Brock:               Yeah.

Ben:                   Two of the most sulphurous compounds known to man.  What comes out of the dogs behind and what you smear in your hair to make it curly – both are pretty full of sulphur and that is why when you take like this sublingual glutathione, which I was talking about earlier, it actually is something that I’ll take when I travel.  And yes, I do pop some mint gum afterwards, ‘cause it gives you this nice sulphurous dragon breath.  But glutathione is what’s known as the master antioxidant and it’s just the molecule that has three different proteins in it.  There are amino acids, cystine, glutamine and glycine.  And so your body with adequate amounts of those amino acids in it can produce its own glutathione.  And the fact is that most glutathione that you would actually consume that is the glutathione molecule, unless it is sublingual, it’s not very well absorbed in your digestive tract. That is why you have to put up with this nasty sulphur breath

[0:45:02.0]

                           if you are gonna use glutathione in its straight up supplemental form.  Now why would you need extra? Well technically, you only really need extra when you’re stressed, right? Like when you’ve been doing airline travel or when you had a very, very difficult workout and you need a, you know, fight off a little bit of extra inflammation; or perhaps…

Brock:               Or even, pound them the brewskies…

Ben:                   Yeah or maybe- I mean you got a low intake of amino acids. I don’t know, maybe you’re vegan, you’re a vegetarian or you’re not doing a good job with your soaking and you’re sprouting and you’re fermenting and so you need help producing you own antioxidants just because your amino acid intake is low.  But either way, you don’t have to use a glutathione supplements.  It can be expensive and like I mentioned, unless you get this stuff that doesn’t taste very well when you put into your mouth, then you are gonna be wasting your money anyways, because it’s not really gonna be absorbed.  So as you would probably guess, some of the best things to increase your own natural glutathione production are the stinky sulphur rich vegetables.  Some of my favorites would be like garlic, onions, parsley is pretty good, and then of course your cruciferous vegetables: broccoli, cauliflower, kale to a certain extent has some. So…

Brock:               You just described my lunch!

Ben:                   Yeah,  I mean you can easily work this into salads, smoothies, things along those lines like I’ll often put parsley and cilantro and with kale in a morning green smoothie.  And usually I’ll put some avocado in there as well and avocado actually has some sulphur in it also.  So, that’s a big thing.  Be aware that cooking because it will degrade some of those amino acids and break apart the glutathione molecule, it can reduce the glutathione content in the vegetables by up to 60%.  And when you can a vegetable, you have complete elimination of glutathione.  So just know that they way that you prepare those vegetables preferably in like the raw, unadulterated form is pretty good.  A lot of people have heard of this before and it is true, whey protein has pretty much every glutathione precursor you would need in it.  It’s got cysteine, it’s got lactoferrin, it’s got peptide, it’s got what are called immunoglobulins and so like a way good whey protein preferably like a whey protein powder that does not contain artificial sweeteners, that does not contain a bunch of extras, that preferably is not in a giant can that you bought from the bargain bin at the supplement store and has either a photo of a woman with cut abs and a bikini on it or a guy doing some type of pose while making a gritting teeth face on it.

Brock:               Those who are wearing a bikini of some sorts.

Ben:                   Those would be the whey proteins to avoid.  So there are some whey – like I use – there’s a few that I “approve” Mt. Capra has a goat-based protein – the molecule of goat whey is a little bit smaller. It’s a little bit more bio-dynamically favorable and by the way, we are buying our goats next month for our little goat pen we’re building here.

Brock:               Cute.

Ben:                   Yeah. So pretty soon I won’t need to buy colostrum.

Brock:               Are you going to butcher them?

Ben:                   No, I’m just gonna go out there and suck the teeth each morning for the colostrum.

Brock:               Oh, good.

Ben:                   And yeah, as far as the whey goes we will be able to make our own whey out of the milk. So, anyways though, a good non-denatured whey protein that preferably comes something else than a cow, but if you are gonna go with a cow, look for grass-fed cow and look for protein that’s cold processed without a lot of sweeteners or other additives.  I’ll put a link to a few good whey proteins.

Brock:               I thought that grass-fed was pointless when it was a whey protein.

Ben:                   That is true. If it’s a whey protein isolate – if it’s a whey protein isolate that doesn’t contain a lot of the actual like the dairy proteins, going with grass-fed organic is not quite as important as just looking for the absence of like artificial sweeteners and things along those lines.  So, grass-fed whey concentrate on the other hand which is a little bit different than the isolate, you’d wanna go for grass-fed if you’re getting like a whey protein concentrate or a whey protein mixed with a casein.  But as far as like a whey protein isolate, grass-fed isn’t necessarily something that you have to do.  Now whey concentrate – for people who can tolerate lactose, whey protein concentrate usually has more of the lactoferrins, more of the immunoglobulin, more of what’s called the albumin in it.  And so it’s technically a more complete protein for us.  But people who are sensitive to lactose including myself, have trouble with whey concentrate whereas isolate has little to no fat. It’s got minimal carbohydrate in it but a lot of times the extra benefits of the cattle being grass-fed when it comes to a whey protein isolate are not quite as high so it may not be worth the extra money to buy like a grass-fed whey isolate.  And just look for something that comes from cows that aren’t treated with hormones and a protein that isn’t low to group like artificial colors or sweetener.  Does that make sense?

[0:50:07.1]

Brock:               Yes.

Ben:                   Okay.  Cool.  So whey protein isolate – that be in other way, in addition to the sulphur-based vegetables kinda kick start your own glutathione production. A few other ways that you could do this: one would be anything that would be like a farm type product like fresh raw milk or raw eggs.  Both of those have been shown to promote glutathione production but once you treat them with heat, that obliterates a lot of the proteins, a lot of the co-factors and a lot of the live cultures that allow you to produce your own glutathione from those sources. S0…

Brock:               It obliterates it, eh?

Ben:                   Obliterates.  So you’d technically have to get it something unpasteurized.  So if you’re, you know, and what I may say here is tough but like fresh raw milk and raw eggs from a local farm that haven’t been heat processed, that will help you to produce your own glutathione.  Alpha-Lipoic Acid helps your body to regenerate its own glutathione and one of the best ways to get alpha-lipoic acids are red meats and organ meats.  And again, everything in moderation I just got done talking about acidity and alkalinity and if you were to eat liver every day, and if you were to eat giant portions of red meat every day, you would get a lot of glutathione precursors but you would also be getting a pretty big net acidic load.  For that reason, I’m pretty careful.  I alternate, I do fish and eggs some days and I’ll do red meat some days.  I’ll do some type of a liver meat or organ meat once every week to once every two weeks, but I’m not doing bacon for breakfast and some cut-up steak on my salad for lunch and then you know, a giant cut of beef for dinner.  I’m careful with the meat, I don’t do too much of it but I do include it.  So that’s something to be careful with as well, all you paleo folks who worship the beef, the almighty beef – just be careful.  And then finally, curcumin – actually, I am doing an experiment right now.  I had a tennis match on Sunday and about half-way through that tennis match I twit my knee a little bit and so I have been using curcumin.  And this morning actually took – speaking of the baking soda experiment and starting big- I took four grams of curcumin this morning.  Just to see what the pain killing effect was like because unlike Tylenol or Ibuprofen it has a pretty potent pain killing and anti-inflammatory effect but it does not do a number on your gut.  So I went with high dose of curcumin this morning but interestingly, that can also enhance glutathione metabolism.  Now I have had no ill effects aside from the fact that my toe nails are yellow and I’m peeing like orange-ish in the toilet.

Brock:               Really?

Ben:                   Smells like curry.  No, I’m just kidding.

Brock:               I was concerned there for a second like you should go to the hospital.

Ben:                   I was going to say maybe it’s total placebo, but my knee feels fine right now and this was like two hours ago I took.  I used the Thorne Rebound – it’s one gram and two capsules.  I took eight capsules of it just to see what the pain killing effect was like. So…

Brock:               And?

Ben:                   Feel good.  Feel good.

Brock:               Nice.

Ben:                   So this is just like a good high dose of curcumin and know that curcumin is not absorbable, unless it’s bound to like a fat.  So you wanna look for curcumin phytosome.  Many supplement companies nowadays use a form out of India called meriva, m-e-r-i-v-a.  That’s the form of curcumin you wanna look for if you want both the glutathione production and also the pain-killing effects.  I’ll put links to a lot of the stuff over on the show notes but those are some of the best ways to increase your glutathione without getting liquid dog fart breath.

Jason:               Hi Ben! My name is Jason and recently I’ve been using a product called Primal Sports Mud to help with recovery after a hard workout. You apply a thin layer of this mud to the affected area, you wrap it and you apply heat and it’s supposed to help aid in muscle recovery. So my question is: how exactly does applying a topical solution to your skin helps your muscle recover faster?  Big fan of podcast, thanks for everything you guys do and I hope to hear from you soon.

Ben:                   You’ve heard of this stuff, Brock?

Brock:               I think I have. I thought it was a – oh no, I’m thinking of the Primal Paste which is a deodorant.

Ben:                   That’s a deodorant.  So, I have this video over on Youtube.  It’s not actually doing too bad, it’s got 1,311 views on it.  And it is me in a Speedo smearing Dead Sea mud all over my body.

Brock:               Oh, when you’re in the Middle East?

Ben:                   It got some interesting comments on that video including, “Yeah! But will this help me during Ironman, bro?” is one question or one comment.  Another comment says, “You’re such a smug bastard, Greenfield.  I’d kick your lankly ass.”

[0:55:02.2]

Brock:               Hmm!

Ben:                   That’s a good one.

Brock:               That’s nice.

Ben:                   What are the other comments on this video? Someone has a – looks like a spam comment about anti-hair loss, regrowth shampoo – not really sure how that one made it through on to the video, but I’ll put a link to this video in the show notes.  I’ll just embed the video in the show notes if you wanna view it.

Brock:               Yeah, then you don’t have to go to Youtube and see the comments section.  Nobody needs to read the comment section.

Ben:                   Dead Sea mud is something that’s really rich in minerals.  It’s got like magnesium, sodium and potassium and calcium.  And it’s been studied quite a bit for its health benefits and its healing properties and that’s why so many people do like I did.  They go to the Dead Sea to like smear this mud on their body or do like Dead Sea mud treatments and all of the spas will offer this mud masks and mud treatments.  So if you look at like facial skin, you can minimize pores, you can decrease wrinkles when you use mud to draw things out of your face and there are even these masks that they sell that you can literally mix with a little water and you keep it in your bathroom. Typically, it’s clay and it produces a mud-type texture and you smear that on your face and you leave it on there for like an hour and then you rinse it off and hope that the mailman doesn’t come to the door during the time that your face is covered in mud.

Brock:               Or you hope that he does.

Ben:                   Exactly.  Amen.  Or the pool boy. Okay. So anyways, a few other things in terms of the mineral content of for example is Dead Sea Mud that a lot of people use.  It’s got these minerals that help to accelerate exfoliation as you just learned, minerals having the effect on Ph, your skin does have a pH and mud or minerals can help to restore your skin’s pH balance.  When you look at something like topical magnesium and magnesium baths that a lot of people take: one of the reasons they do this is it promotes blood circulation, another reason I’ll do it is it will offset calcium which can cause some soreness and so you’ll get a little bit of a decrease in soreness, a little bit of improvement in circulation, and some people will even smear a Dead Sea mud on areas that have cellulite for this increase circulation that may help some of that cottage cheese-like fat appearance to get flattened out.  They found other – there was one research study that was done at Ben Gurion University in Israel, they found that patients that were treated with mud compresses taken from mineral-rich Dead Sea mud reported less knee pain from osteoarthritis.  So that was interesting but of course, whatever comes out of Israel which is where the Dead Sea is, you always got to wonder whether it might possibly be a skewed research or affected by the fact that it is one of the major tourism destinations in Israel.  So, in looking in at some of the other studies that were for example, in the Journal of Rheumatology, the Journal of Alternative and Complimentary medicine, the Journal of Clinical Rheumatology, Joint and Spine journal.  And I’ll put a link to this over on the show notes some of the PubMed research.  There’s actually a lot of research with mud packs for chronic low back pain, for arthritic issues, for smearing mud on joints and it’s actually helping.  It can help to draw fluid and inflammation out of the joints when you use like a mud compress or mud rub.  So a lot of really interesting studies on the effects of mud, particularly on skin health, on wrinkles and on joint health.  Now, when we turn to this Primal Sport Mud stuff, unfortunately,  I think that maybe they need to go to this science to give themselves a little bit more accreditation, shall we say, because here’s what they say about Primal Sport Mud.  Maybe we should play some, like some mystical music as I read this, some mystical Eastern music. (music playing) “When heat is applied to Primal Sport Mud, its jet black color and molecular structure absorb and convert the heat into beneficial infrared energy – which stimulates micro circulation.  Improved circulation removes toxins and speeds up recovery so you can spend less time being sore and more time doing what moves you!  Primal Sport Mud is all natural, raw and exactly what your body needs.”  Thank you.  You can mail your checks to me.  Anyways though, so yeah I mean, their description of it is a little but more airy-fairy I don’t know about this whole – I couldn’t find any studies that showed that the molecular structure of mud can help to convert heat into infrared energy.  I’m not sure about all of that.  All I know is that there’s minerals in mud.  Can I out this simplistically?  There’s minerals in mud and that’s gonna have an effect.  Everything else they’re claiming on this site, I don’t know about, I haven’t seen any research about, I’m not sure if there’s any difference between this and just like getting yourself some dirt right?

[1:00:04.1]

Some good mud from your garden and smearing it on your body or on your joints with the exception being that since it’s  packaged in a sexy little bottle and everything, maybe you know, it’s worth it.  Maybe the folks from Primal Sport Mud will write us and tell us about some magical ingredient in their mud that I don’t know about ‘cause I actually wasn’t amplifying a form of ingredient for this stuff but ultimately, yeah.

Brock:               That’s never a good sign.

Ben:                   Yeah.  There are some benefits to mud for sure.  Kinda like – what was something else we were talking about earlier like the baking soda thing, right?  Like you may be able to just go for baking soda instead of an overpriced supplement.  You maybe be able to just go for mud from your backyard, rather than you know, Primal Sports Mud.  But ultimately…

Brock:               Well, if you’re gonna wrap it – and then heat as well feels like you could probably just wrap and apply heat and it will probably feel pretty nice as well without the mud.

Ben:                   I like to go on and just roll around on my garden bed.  My wife gets kinda pissed because I dig up all the onions, but it’s nice.

Tyler:                Hello Ben and Brock!  My name is Tyler and my case today is a problem that is labelled “Snapping Hip Syndrome”.  Basically when I’m lying on my back and I go to lower my left leg just before the foot meets the ground,  I hear this loud clunking noise and although I am not in pain I have a restricted mobility in my left hip or psoas which inhibits me from doing any long or strenuous running or cycling without that right side overcompensating and wearing out with tightness in the GFO and IT band and all that stuff.  So I’m really looking for any info that you might have on releasing a impinged hip and maybe some insight that goes beyond the traditional smashing or stretching as I do this religiously and still have not found any relief whatsoever.  So thank you, guys and keep up the amazing work with podcast.

Brock:               I got snapping hips, I got snapping knees, I got snapping shoulders.

Ben:                   Ooooh, snap!

Brock:               Snaaaap!

Ben:                   Yeah, I mean, snapping hip syndrome happens actually to a lot of athletes and it occurs for two different reasons.  You can get what’s called extra-articular snapping hip syndrome and usually that happens when one leg is longer than the other.  Sometimes it can happen when your IT band is really tight.  Sometimes it can happen when you have weak what are called external rotators.  This is actually seen in a lot of runners like a lot of endurance athletes who do like chronic repetitive motion and not enough side to side motion and you get this popping – the actual sound that you’re hearing is when the thick part of the IT band or the front part of the gluteus maximus what’s called the anterior gluteus maximus, those are rubbing over that boney point on the outside of your hips called the greater trochanter, okay?  So basically is a muscular imbalance or a leg-length discrepancy that causes actual soft tissue like tendons, to rub over the outside of your hip.  Now it can also happen with what’s called an intra-articular effect.  An intra-articular snapping is usually when you’ve torn something.  That’s like a torn labrum or you’ve rocked your hip out of joint a few times called the hip subluxation, you’ve got like an articular cartilage tear, you’ve got cartilage breakdown in the hip and that’s less common.  Usually that’s gonna happen like to people who are really old/ have beat up their bodies a lot with like a ton of running.  Typically it’s the extra-articular snapping hip syndrome that you’re experiencing.  And like I mentioned, sometimes you gotta go down the rabbit hole.   Did I used that term correctly, Brock?

Brock:               I believe you did.  I’m so proud.

Ben:                   So look at the flexibility of your IT band.  I’m not saying super-flexible IT bands are a good thing because you want some amount of tension in your legs to produce force but for example, if you’re rolling your IT band and it’s just teeth grittingly bad and you have very, very little external rotator flexibility in your IT band then that might be an issue.  Like if you’re unable to sit crossed leg in a chair comfortably, that can be a pretty good sign that your IT band is too tight.  So when you’re looking at leg-length differences, typically you actually need to get an x-ray to determine a true anatomical leg-length discrepancy but more often, leg-length discrepancies are due to issues with mobility in what’s called your sacroiliac joint.  So if you go see a good sports chiropractor they could not only tell you that your IT band or if your IT band is tight, but they can also evaluate your SI joint and even adjust your SI joint if it’s too tight.

[1:05:03.3]

                           So that’s another route you could go to get your SI joint looked at. And then finally when I’m talking about weakness in the abductors and the external rotators causing that anterior part of the gluteus maximus to snap over the greater trochanter of your hip,  best way to fix that is to – a lot of people like to do the clamshell exercise.  You’ve see this one, Brock?

Brock:               Yeah.

Ben:                   When you get on crawl position and you hike your leg.  People call that the fire hydrant exercise ‘cause it’s like the…

Brock:               It’s the Jane Fonda.

Ben:                   The Jane Fonda. What’s that exercise device she created?  The –oh, what’s it called?  The bimaster?

Brock:               Oh no, it wasn’t Jane Fonda. That was a – the lady from Three’s  Company- Suzanne Somers.

Ben:                   Yeah, the exercise lady.  From the 70’s exactly, before I was born. Anyways though…

Brock:               Whatever.

Ben:                   I like it better than that ‘cause I think it’s more functional when you’re standing in doing this.  I like wrapping the elastic band or the mini band between the ankles and doing the side to side monster walks, exactly.  That’s a really good one that you can just do on a weekly basis literally to failure like I’ll throw that in sometimes when I haven’t been doing a lot of side to side or I haven’t made it out on the trails much, I’ll do that side to side movement and so I’ll just go back and forth with that band and literally walk across the room until my – the outside of both hips is like done, just fatigued and that’s it.  So those are some of the things I would go after I mean if you have to, you can get like corticosteroid injections and that’ll decrease some of the pain and you can – some people even get like surgical treatment for their intra-articular stuff but everything I just described you, 90% of the time it gets rid of the snap in the hips.  I used to get this all the time when I was doing triathlon until I started focusing on my external rotator strength and my IT band tightness.  So those are the things I would look at when it comes to your snapping hip.

Brock:               And speaking of snap.

Ben:                   Snap.

Brock:               Have we got an iTunes review this week?

Ben:                   Ah, we do!

Brock:               We can give away some swag.

Ben:                   Yeah, so if you leave a review in iTunes, right after you finished voting in the podcast awards, ‘cause you’re just gonna spread good karma all over the place like mud.  Then…

Brock:               Karma’s everything.

Ben:                   If you hear us read your review on the show and e-mail, and it’s actually a different email address now. It’s – the email [email protected]

Brock:               No.

Ben:                   Did I say that right? [email protected] if you hear your review read on the show and you emailed [email protected] then we will mail you gear!

Brock:               Yeah!

Ben:                   We’ll specifically send you a Ben Greenfield Fitness water bottle, a cool tech t-shirt and a sweet little beanie which I was actually wearing at the gym yesterday.

Brock:               I was wearing it on the trails, yesterday.

Ben:                   Nice. If you wanna support the show, you can go to bengreenfieldfitness.com/gear and just like buy that stuff but ultimately, looks like we have review from HugoABQ and they say, “Highly recommend this podcast” they gave us five stars, which is awesome!

Brock:               Five stars!

Ben:                   And Brock, you wanna take this one away?

Brock:               Yes, first I wanna say, HugoABQ if you do hear this and you write into [email protected] do not be freaked out by the amount of s’s in that email address.

Ben:                   There are a lot of s’s, yes.

Brock:               Yeah.  It freaks me out every time. But anyway, the review goes like this: “The Ben Greenfield Fitness podcast is in my top two health and fitness podcasts.” It’s in his top two.

Ben:                   So who’s the other one?  Who’s he’s cheating on us with?

Brock:               Ben system all the way to…

Ben:                   Better not be Jillian Michaels?

Brock:               Ohhhh.

Ben:                   Ah.

Brock:               Actually I was actually thinking it’d probably with Littrell.  That’d even make me more angry.

Ben:                   No, I like Littrell, but I don’t know Jillian. Maybe I like Jillian Michaels, I don’t know but I haven’t hanged-out with her so.  It can’t be Jillian Michaels,  HugoABQ, or we won’t send you stuff.  Alright, go ahead, Brock.

Brock:               There you go.  “Ben sweeps through all the latest research and presents it in a concise…” not today, concise went out of the window at the first question today. “…unbiased,”

Ben:                   Hmmm.

Brock:               I’d say he’s batting zero for two at the moment.  Concise, unbiased.

Ben:                   Yes, because I’m not only inconcise and I drawn on.  I’m not unbiased ‘cause I’m on the board of twenty different companies.

Brock:               Horribly biased.

Ben:                   I’m horribly biased.  What’s the last one?

Brock:               “Easy to digest format.”

[1:10:1.1]

Ben:                   Yeah. I would say we document ‘cause we even show them how to poo.

Brock:               Yeah!  So he’s batting one for three.

Ben:                   Okay.

Brock:               Good for you Hugo.  “And unlike any – unlike other podcast host like Jillian Michaels or Littrell, Ben has the self-experimentation results and fitness credentials to back up advise.”

Ben:                   Now I’m gonna back up – and then again, I’m only saying this Brock, ‘cause Littrell is a friend of mine.  And I don’t wanna think that I said something bad ab0ut him.

Brock:               No, it’s me. It’s me.

Ben:                   Okay, it’s totally you.  I have no clue what your beef is with Littrell but just for the record I did not say anything about you, Rich, ‘cause I know you’re listening to each shows or you’re sitting by fire eating your kale and quinoa.  So go ahead, Brock.

Brock:               My biggest beef with Rich is he’s so damn handsome.

Ben:                   Hmm.

Brock:               I hate him.  “I have extracted several useful nuggets of information…”  Oh, man, I’m such a failure, I can’t read the words… “ I have extracted several useful nuggets of information from this podcast and highly recommend you listen.”

Ben:                   Oh, Hugo you know I was a train wreck, dude. I’ll still gonna send this stuff.

Brock:               It’s like four sentences that took us ten minutes to get through it.

Ben:                   So right into the show. Folks who’re listening in still which I really doubt you are, we’re gonna cut you loose and go to bengreenfieldfitness.com/311. Stay tuned this weekend for yet another fantastic weekend show and that one is going to be…

Brock:               Forced bathing!

Ben:                    …about forced bathing which is more than just rolling around in your garden bed getting covered in mud. It’s gonna be a cool one.  And then finally, the last thing and I’m totally blanking here, I was gonna say something super important.  This is great podcasting by the way.   I was gonna say something super important, I briefly blanked on it and now I remember it.  If you’re not subscribed to the Ben Greenfield Fitness newsletter, do it because I have a super-duper cool announcement coming on Monday the 9th about some cool stuff I’m sending out via this new thing called Quarterly.  So check that one out if you wanna get on the Quarterly .  There’s gonna be a very limited number of people who will get a Quarterly box shipped straight to their doorstep.  Stay tuned to the newsletter for that, they can sign up for free at bengreenfieldfitness.com.  Thank you for listening.  Good-bye.

[1:13:12.9]      [END]

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

#311: How To Use Baking Soda For Performance (And Alkalinity), Anti-Aging Effect Of Saunas, Can Mud Help You Recover Faster & More!

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

Mar 4, 2015 Podcast: How To Use Baking Soda For Performance (And Alkalinity), Natural Ways To Increase Glutathione, Can Mud Help You Recover Faster, and What To Do About Snapping Hip Syndrome.

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

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News Flashes:

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

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Vote for the BenGreenfieldFitness show now in the Health And Fitness category at PodcastAwards.com!

This month’s Inner Circle Healthy Home Workshop with Jessa Greenfield is jam-packed with topics – including: How To Make Healthy Lard, DIY Wood Conditioner, Easy Hoop Houses and Growing Bigger, Faster, Stronger Kids! You can try the Inner Circle for 1 buck here. Already an Inner Circle member? Click here to upgrade to the Healthy Home Workshop.

April 13-16, 2015: Ben is speaking at New Media Expo, where the world’s top bloggers, podcasters and content creators teach you how to make money by creating content online, and how to enhance your blog, your podcast, your videos and any other media you create online. Better yet, you can come and attend the conference, then join Ben at Spartan Vegas on April 17! Click here to register for New Media Expo and use code “bgreenfield20″ to get 20% off the current pricing.

April 24-26th, 2015: Come hear Ben and Jessa speak at PaleoFX 2015. The can’t-miss conference that is the Who’s Who gathering of the Paleo movement, with world-class speakers including best-selling authors, physicians, nutritionists, research scientists, professional athletes, trainers, sustainability and food activists, biohackers, and more (including Jessa’s “Whipped Up Homemade Heavy Body and Face Lotion.” and Ben’s potentially offensive Pecha Kucha presentation).

May 1-3, 2015: Ben is speaking at Ari Meisel’s Less Doing Conference, the year’s top conference for learning about things like how to manage your email inbox, hack productivity, enhance your cognitive performance, learn how to use the latest and greatest phone apps and productivity software, free up as much time as possible, and much more! Click here to get more details and to book a free productivity call with Ari.

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

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

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Listener Q&A:

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

How To Use Baking Soda For Performance (And Alkalinity)

Neeraj says: You recently talked about a study where taking Sodium Bicarbonate helped increase time to exhaustion. Is this because it lowers the acidity of the body? There are other supplements out there (like Acid Check) that claim the same thing. Should endurance athletes take these types of supplements, sodium bicarbonate or make their diets more alkaline?

In my response, I recommend:
-Arm & Hammer Baking Soda

Natural Ways To Increase Glutathione

Janine says: She is looking for natural ways to increase her glutathione production. She knows she can supplement with it, and the liquid can be effective but she is hoping to not have to spend more money.

Can Mud Help You Recover Faster?

Jason says: Lately he has been using this stuff called Primal Sports Mud after his workouts. It is supposed to aid with recovery. You apply a thin layer to the affected area, wrap it and apply heat. How exactly does applying something to your skin help your muscles recover faster?

In my response, I recommend watching the video below… and also these mud and pain studies.

What To Do About Snapping Hip Syndrome

Tyler says: He has what is called “Snapping Hip Syndrome.” Basically, when he is laying on his back and he lowers his left leg, just before the foot meets the ground he hears a loud clunking sound. He also has limited movement in his psoas which causes his opposite hip to overcompensate when he does any long distances. What would you do to help or release this impingement issue in his hip… he already does the usual smashing and stretching religiously.

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

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4 Things Your Saliva Can Tell You About Your Hormones.

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If you want to know if you have a hormonal imbalance, test your hormones, or fix your hormones, you’ll definitely want to tune into this episode!

Let’s start here: I get tons of questions from listeners down under (that’s Australia for those of you who flunked geography) about where to get things like blood, gut and hormone testing done. So after a bunch of searching and talking to a some of my trusted Australian friends, I discovered Dr. Michael Smith from PlanetNaturopath.com.

Dr. Smith is a Naturopath and Kalish Method Functional Medicine Practitioner who specializes in hormonal disorders, adrenal, thyroid and digestive function. He works with clients from the chronically ill to athletes wanting to improve performance and does consultations face-to-face in Australia, and also via Skype or phone.

During our discussion, you’ll find out:

-What exactly a Kalish practitioner…

-The 4 different hormone imbalances in seemingly healthy people…

-Why having normal progesterone could not be enough if your cortisol is also high…

-Why you don’t have to be the stereotypical “fat” woman to have estrogen excess…

-How low estrogen can be just as big a problem as high estrogen, and what type of soy products you should be eating for low estrogen…

-Why you can have normal hormone levels for most hormones, but low DHEA…

-When high testosterone can be an problem…

Resources Michael and I discuss in this episode:

-KalishInstitute.com

-Michael’s website PlanetNaturopath.com – mention this podcast episode and you get $50 off a “Hormone Package”, which includes a one hour consult, an adrenal test and saliva sex hormone test.

-Progesterone drops for increasing progesterone.

-Mountain Rose Herbs – (look for Vitex or Chastetree for increasing progesterone).

-Calcium d-glucarate for estrogen excess.

-Curcumin, transdermal magnesium and adaptogenic herbs like TianChi.

-Peony, licorice and inositol for high testosterone.

Do you have questions, comments or feedback about salivary hormone testing or the 4 hormonal balances that we discussed? Leave your thoughts below!

Episode #310 – Full Transcript

Podcast #310 from http://www.bengreenfieldfitness.com/2015/02/310-the-menstrual-cycle-and-athletic-performance-how-to-get-kids-to-grow-taller-fueling-for-soccer-matches/

[0:00:00]  

Introduction:           In this episode of the Ben Greenfield fitness podcast:  The Menstrual Cycle and Athletic Performance,  How To Get Your Kids To Grow As Tall As Possible, How To Handle House Guests Who Don’t Eat Healthy, Can Ketosis Cause Dental Plaque, 5 Ways To Naturally Fuel For A Soccer Match, and much more.

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

Brock:               Is that blood drippin’ down your arm?

Ben:                   I am bleeding indeed.

Brock:               Good lord!

Ben:                   We were talking about this earlier.  I actually took – I had my wife to take a photo like a photo with my smartphone which is…

Brock:               Oh, should we put that in the show notes?

Ben:                   No.  I’m uploading over the Instagram.  So people can see.  But both my shoulders are bleeding right now because I’m using this new backpack that I bought.  It’s made by this company called Kifaru and you send them your specs, like your height, and the curvature of your back, like you get this custom-pack designed and I’m messing around with the fit on the pack, and I think I mentioned this on another podcast, somewhere.  It may have been this one last week.

Brock:               The going on the big archery adventure thing?

Ben:                   Yeah, now I remember what it was.  It was the Obstacle Dominator podcast.  We were talking about our top workouts of the week and I mentioned how one of my workouts now as I’m putting an ungodly amount of weight in the backpack and then hiking uphills.  And so I did this workout this morning, and have a bunch of weight in there and just didn’t really have – I don’t quite have the pack delve in right now.  They say you’re suppose to have about 30% of the weight on your shoulders, and 70% on your hips, and apparently, I have too much on my shoulders because…

Brock:               Barely!

Ben:                   … or maybe just too much weight in the pack.

Brock:               Or just too much jiggle maybe.

Ben:                   Yeah, so…

Brock:               It should be held really tight against you.

Ben:                   My problem has always been too much jiggle.

Brock:               Too much jiggle…

Ben:                   Yes!  So…

Brock:               Ben’s jiggle calls the boy to the yacht.

Ben:                   If you wanna see my jiggle, and my bleeding shoulders, go to instagram.com.  Our Instagram channel in my opinion is actually pretty dang cool, like my post before this one was a bacon bloody Mary.

Brock:               Oh, I saw that.  Oh man!  I’m not drinking right now because I’m getting ready for the DC Marathon but that made me wanna have a bloody Mary so badly.

Ben:                   You know, you don’t have to drink.  You can just eat the bacon right out of it.  So, check out instagram.com/bengreenfieldfitness and you can see all of the photo goodness of bleeding shoulders and bacon bloody Marys over there.

News Flashes:

Ben:                   Brock, are you ready for the news flashes this week?

Brock:               News flash!  News flash!  News flash!  I’m always ready for news flashes.  I love this part.

Ben:                   If you’re a regular listener, you feel like we’re always reminding you about these things, just know that we always have new listeners to add that might need to know this.  So, just for you to know, these news flashes are usually found over twitter.com/bengreenfield and just a little inside baseball for you if you’re listening.  What I do every week, everyday is, I go to 30-40- different articles.  I use this program called feedly.  It allows me to get through articles really, really fast.  I read the ones that are interesting, I garner as much information as possible from them, and I have a virtual assistant, and I send all of my notes and things that I’d like to tweet about over to her and then she schedules them for – to appear over the course of next week or so.  And then, on the show, what we do is we pick the most interesting ones and we tell you about them.  Usually by interesting, I mean, gross and/or controversial.  So…

Brock:               Yeah. Or the ones that everybody have asked like a ridiculous amount of questions on facebook and twitter when you posted it.

Ben:                   Exactly.  So if you’re not following twitter.com/bengreenfield and you don’t get enough new flash fix from this podcast, go over there.  Anyways though, the first thing that I tweeted was about catch-up sleep, and by catch-up sleep I do not mean the condiment…

Brock:               Ketchup?

Ben:                   Like mayonnaise and mustard sleep.

Brock:               Uhmm.

Ben:                   What I tweeted was not that I endorse sleep deprivation but it turns out that catch-up sleep can actually help tremendously.  This was based on a study done this month in the Journal of Clinical  Endocrinology, and what the title of the study was called Metabolic and Hormonal Effects of Catch-Up Sleep in Men with Chronic, Repetitive, Lifestyle-Driven Sleep Restriction.

[0:05:15.0]

                           Which I think describes just about everybody.

Brock:               So it’s just working too much, not sleeping enough.

Ben:                   Uhuh!  So it took all these guys who had six months history lifestyle-driven restricted sleep.  Meaning basically burning the candles on both ends and so what they did was they measured these guys’ insulin sensitivity, their blood sugar, their leptin and ghrelin – which re hormones that are indicative of appetite regulation or disregulation, their testosterone levels, their luteinizing hormone levels which is actually one of the things, one of the hormones that’s a pre-cursor, it’s like a signal to your testes to make testosterone.  So they measured all these stuff from daily fasting blood samples.  Now, what they did was they studied these guys in their sleep-restricted state.  But then what they did was they gave them 10 hours of catch-up sleep on the weekend.  So they gave them the Saturday and the Sunday sleep-in that frankly a lot of people do.  And they found that…

Brock:               That’s a really nice gift.  I wish somebody would give me 10 hours of sleep.

Ben:                   It’s a wonderful study, yeah, here sleep 10 hours.  And this was actually – it wasn’t two nights, it was three nights so I suppose it would have been Friday, Saturday, maybe Sunday as well.  But anyways, three nights of catch-up sleep improved these blood markers in men who had this six months of chronic repetitive sleep restriction.  And so, plausibly you know, what they say in the study is that if you are in a situation from a lifestyle standpoint where you’re not getting as much sleep as you actually want to, you can fight off some of the metabolic health effects of say like, week-day sleep restriction by just planning some catch-up sleep on the weekend.  So, it’s not ideal but it can kinda mitigate some of the damage.  I thought that was interesting.

Brock:               That is interesting and a little – it gives me a little glimmer of hope.  I’m not completely destroying myself.

Ben:                   That’s right.  Okay, so here’s another interesting one and this was looking into soreness.  And specifically what this study which was in the European Journal of Applied Physiology this month looked into was the idea that if you’re going to do something like run a marathon or do an ironman triathlon or do some other physical performance, the idea in most cases is that you must, if you want to mitigate a lot of the soreness that you’re gonna wind-up getting after an event like that, you know, the walking downstairs, like you got a stick stuck up to your butt, phase of the post-marathon days.  Then you need to simulate to some extent the amount of volume that you’re going to experience during that event itself.  And so the idea here is that if you don’t wanna be sore after a big event like that, you need to include some high volume training because the theory is that high volume muscle-damaging exercise protects against the potential, detrimental effect of soreness from your actual event.  So what they looked at in this study was whether or not you get the same protective effect against soreness when you did lower volume exercise instead of higher volume exercise.  The way they set-up the study was kinda interesting.  They took a bunch of guys and they randomly assigned a bunch of them to a lower volume set of squats,  5 sets of 10 squats and then they took a group and they assigned them to a higher volume set of squats – 10 sets of  10 squats and for anybody who’s in squats before, there’s a pretty big difference in the way you feel with 5 sets vs. 10 sets.  And then what they have them do is complete baseline measurements from muscle soreness and also creatine kinase which is a measurement of muscle breakdown, and then they have them do a running time trial.  And then two weeks later, both groups repeated the baseline measurements and did the follow-up testing.  So what they’ve found was that in terms of protection against soreness and production of inflammation after that hard running time trial, the five sets of squats gave as much protection against soreness as the ten sets of squats.  And what they concluded in this study, and this is just a quote from the final sayings and the abstract, is that this study “demonstrates the protective effect of lower volume, exercise-induced muscle damage on subsequent high volume exercise induced-muscle damage being transferable to endurance running.”

[0:10:14.7]

So basically, the short story is that you can get away with protecting yourself from the effects of or from the soreness that a marathon or an ironman might induce by doing some weight training and not necessarily by doing like the high volume running that some people use.  The long story however if you wanna read up on this was written about in a really comprehensive article on the Sweat Science blog at Runner’s World because I know someone I just said may have been a little bit difficult to grasp.  Anyways though, the idea here is that you don’t need to do high volume exercise to keep yourself from getting sore from big events.  Does that make sense?

Brock:               It does.  It does, and in my experience I’ve felt that you do the longer volume kinda stuff and you’d get sore.  You end up just getting sore more often.  It’s not like you actually feel better, you just end up damaging yourself several times.

Ben:                   Yeah.  The theory here is called the repeated bout effect.  It’s the idea that if you do a demanding workout that makes you sore, then you’ll be less likely to get sore the next time you do the same workout.  And this study is showing is that that repeated bout effect is not necessary to do in high volume.  You can do it in low volume.  So anyways, we’ll put a link to the more comprehensive trickies of that study over on the show notes.  And the show notes for today by the way, alright, bengreenfieldfitness.com/310.  Brock and I slave over these show notes, so make sure you check them out if you want helpful links.

Brock:               I broke a sweat over these ones.

Ben:                   That’s right.  Speaking of breaking a sweat, let’s talk about the menstrual cycle which was the last thing I wanted to mention that I tweeted about and we also have a goodie for you in the end of this podcast.  We’ll tell you about in a second, related to this.  Anyways though, really good article about how the menstrual cycle affects athletic performance.  And what this article goes into is that there are two key hormones – estrogen and progesterone.  And after the onset of menstruation, both of those hormones stay pretty low for most of the first part of the menstrual phase which is called the follicular phase, and then you get this big spike in estrogen before ovulation.  And during the second phase of the menstrual cycle called the luteal phase, both estrogen and progesterone rise.  And based off of this fluctuations in hormones, there are differences in terms of the amount of say carbohydrate that you’re able to use and access or the amount of flexibility or laxity that you have in certain ligaments.  Or even your ability to exercise at higher intensities and be able to recover adequately.  For example, for endurance performance like if you’re gonna go out and do a half marathon or you’re gonna go out and do a triathlon, what they found was that 1-2 days before ovulation when estrogen is highest and progesterone is lowest.  That is when endurance performance is going to be the highest about 1-2 days before ovulation if you want to say like, I don’t know, time in ironman triathlon or perhaps call up the race director and explain to them when you’re having your period and that you…

Brock:               So my cycle is about to kick off.

Ben:                   If you just can move this race back about 1-2 days, that’ll be great.  Actually, one of the things that are going to the article as well is how – for some of the Olympic athletes, they actually have birth control pills that though give them to synchronize their cycle with major championships to allow them to kinda like time things so that during the major championships, they’re not for example, right in the middle of menstruation or for even better for endurance performance they’re about 1-2 days before ovulation.  Anyways, it’s a really interesting article and there are two things related to this. First of all, we’ll link to the article in the show notes.  But then at the end of this podcast, we’re gonna play you the raw and uncut version of an excerpt from my book Beyond Training in which I go into how female athletes should customize their diet.  Now every week I’ve been sitting down and recording about an hour or so of my book and we published this to the Ben Greenfield fitness app.  Now, the Ben Greenfield fitness app is totally free.  It gives you access to all the podcasts but then we also have things like the audio book chapters of Beyond Training and what we call premium content which is like extra interviews, PDFs, videos, stuff like that.

[0:15:07.7]

                           So anyways, listen in to the end of this podcast, if you like what you hear, you can go to bengreenfieldfitness.com/premium and download more.  So, that’s one thing related to the menstrual cycle and female athletic performance. So go read that article.  The other thing is that this Monday, I’m really seeing about a – well a really, really good tweaks of this as well, like a thorough article that goes into each phase of the menstrual cycle and what kind of exercise you should be doing in each phase.

Brock:               Cool!

Ben:                   The main thing is – ‘cause I know we have a lot of endurance female athletes who listen in.  So about 1-2 days before ovulation, when your estrogen is highest that you’re going to have your best performance.  So, there you go.

Special Announcements:

Brock:               So, what is working now?

Ben:                   Okay.  So let me…

Brock:               What is workin’ now?

Ben:                   Let me put a little content – I’m wearing right now, I’m wearing toe socks.  Have you seen this before?  Toe separator socks?

Brock:               Uhmm, yes.  Yeah.

Ben:                   They’re what are called Toes Spreader Socks.  The ones I’m wearing are made by the company…

Brock:               Are they happy toes?

Ben:                   Yeah, they’re called Happy Feet Socks.

Brock:               Oh, happy feet socks.

Ben:                   And what they do is – well here’s why I’m wearing them.  For the past couple of months I haven’t been wearing minimalist shoes like Vibram Five Fingers for example or like the Score shoes that I wear, and the reasons that I bruised my heel in a race.  I stepped on a rock, I bruised my heel like kinda tore the heel, so I’ve been having to wear like built-up shoes with heel protectors on them, and because of that I know that my toes have been more compressed in those toe boxes, and my feet need a little bit of TLC before I can return injury risk free to a more minimalist approach, these more minimalist shoes.  So I’m wearing these happy feet socks, they’re just like toe separators.  It’s one of the things I recommend to anybody who’s making a switch into like regular shoes to minimalist shoes.  And the fact is all month long I’m constantly finding new little tweaks like this, little biohacks, little pieces of gear, and anti-aging strategies, and my wife constantly getting new recipes and meals, and healthy kid tips and stuff like that.  And so about every quarter we do what’s called our What’s Working Now Show in which we sit down with all of our inner circle members and go in to all of these stuff that, for example you and I don’t get much of a chance to talk about on the podcast, Brock.  Things that are…

Brock:               ‘Cause the show is only an hour and a half long, so…

Ben:                   Yeah, or we talk about things that are more embarrassing or you know, for example my wife isn’t on the show with you and I, so she’s got her own stuff that she talks about.  Anyways though, so we’ve got our upcoming What’s Working Now show coming up on March 3rd which is next week.  So, if you wanna get in on those workshops, and everything we do inside the inner circle, you just go to bengreenfieldfitness.com/innercircle and you can be a part of that and see some of the past What’s Working Now shows and some of the content that we have in there formed.  All sorts of good stuff.

                           Another thing is that speaking of my wife Jessa, she and I are both gonna be speaking at Paleo FX.

Brock:               I didn’t know Jessa was speaking.  Awesome!

Ben:                   Yeah.  She’s presenting on Whipped Up Homemade Heavy Body and Face Lotion.

Brock:               Cool!

Ben:                   Yeah.  She can learn how to make whipped-up lotion.  Now, I’ve actually been recruited to not only present on ancestral fueling methods but I’ve also got a potentially offensive what’s called a Pecha Kucha presentation.  You know what Pecha Kucha is?

Brock:               I do.  It’s one of the short things you have to lend your ears to.  Seven and a half minutes?

Ben:                   Twenty slides in twenty seconds.  So I’m going to try to show this…

Brock:               Twenty slides, twenty seconds each.

Ben:                   I’m gonna try to offend as many people on the paleo community as possible in the course of the twenty slides in twenty seconds each, yeah.  Six minutes and forty seconds I think that comes out to.  So, if you wanna go to Paleo FX, a) it’s in Austin, which rocks b) I’m gonna be there, Brock’s gonna be there, my wife is gonna be there, a ton of other folks are gonna be there – physicians, nutritionists, biohackers, professional athletes, you name it.  It actually is one of my favorite conferences of the year, so if you haven’t yet registered for Paleo FX and you want like one conference to go to, this is one that I want to really recommend.  So, check it out at bengreenfieldfitness.com/paleofx15 and if you go there then what happens is, what Paleo FX does is they give us some referral revenue based on us referring you over their website.

Brock:               Hooray!

Ben:                   So it’s a really good way to support the show when you go to like the links that we give you during the podcast.  Don’t just go to the Paleo FX website unless you just hate Brock and I and you wanna see the show disappear.  ‘Cause anytime you follow our links, we get nickels in the podcast hat.  So, there you go.

Brock:               We use it to buy extra bacon while we’re at Paleo FX.

Ben:                   For our bloody Marys.

[0:20:03.7]

                           And then also just in case you can’t make it to Austin or in case you can make it to Austin, you wanna throw somethin’ else in.  There’s a conference in New York that I’m speaking at that I think is gonna be pretty good.  I actually know it’s gonna be good.  It’s about hacking productivity, enhancing cognitive performance, learning how to use like the latest and greatest apps for productivity, learning how to get to zero emails in your inbox.  It’s just like really practical stuff, it’s called the Less Doing Conference – it’s just a great name.  And that one you can get in at – if you go to bengreenfieldfitness.com/doless you can get in to the Less Doing Conference which is in New York, May 1st through the 3rd.  So… Oh!  There’s one other thing – The New Media Expo.  We’ve talked about this before but this is a conference for anybody who creates content online like bloggers, and podcasters, and content creators.  I’ll be there presenting on podcasting but there’s also a Spartan Race in Vegas like the day after the conference.  So, if you wanna go to a conference and then do a Spartan race too which is a great one two-combo because you get all…

Brock:               Sit on your butt for a couple of days and then go kick your butt.

Ben:                   Yeah!  You get recovered and tapered, you get carb loaded on alcohol, and then you go race.  So, that one’s called The New Media Expo.  You can check that out at bengreenfieldfitness.com/nmx.  And over on the show notes we actually have a code.  We can get 20% off your registration for that one.  So, we’ll put a link to all these stuff at bengreenfieldfitness.com/310.

Listener Q & A:

Tony:                 Hi Ben, Tony Auton, Redondo Beach, California.  My question is related to my 14 year old son, he’s become quite the athlete, wants to play football when he gets to high school.  And so I was looking for nutritional advice and biohacks to help a child reach their maximum height potential.  Any thoughts on this?  Thank you.  Love the podcast.

Brock:               Tony wants to have himself a basketball player.  He wants an NBA star taking care of him as he ages.

Ben:                   You know, what I do with my kids is I’ve got the inversion table, and I hang them from the inversion table but then I have them hold dumbbells in their hands when they’re hanging, uhm, no I’m just kidding.

Brock:               I thought you’re gonna say you attach the dog to their wrist and get him to run in the other direction.

Ben:                   Alright.  So I know since we got a bunch of smart cookies listening in, we can jump into like how a kid would get tall in the first place so that you can kinda understand the way that this works.  But it mostly starts  – there are some hormonal considerations here as well.  But it mostly starts with bone, and kids and people in general have these things called growth plates, their epiphyseal growth plates.  And they include like cartilage and boney, and fibrous components and all of those act together to help with bone growth.  And there are different things that can affect the development of those growth plates in children or hamper the development of those growth plates in children.

Brock:               Like smokin’?

Ben:                   Like smoking if your child…

Brock:               Like smokin’ and drinkin’ coffee.

Ben:                   Yes.  If your child smokes and drinks coffee –  and that actually is when my kids ask for coffee, I explain to them.  I say – “hey, you know what, I’m fine with you having coffee…”  This is the way I present everything to my kids.  I educate them and then I give them the choice and I explain to them “… but the problem is the caffeine if you have growing bones can affect the growth of those bones.  It can decrease the – some of the things that your body needs to grow those bones.  So if you start drinking coffee like dad does in the morning before your bones have grown all the way, then you’re going to be shorter when you grow up.”  And they don’t touch coffee, they run very fast away from coffee ‘cause they wanna be as tall as like, you know, what kids doesn’t wanna be tall… uhm, you know, this is the same reason that I told them about alcohol.  Right, when mom and I are drinking wine and then they wanna have wine, I explain to them why you have this thing called  a liver and it’s growing inside it’s really important organ.  It’s extremely important for detoxification and for helping your body get rid of anything that you might be taking in that you got to get rid of, and it’s really, really important for helping you to be healthy.  But if your liver is still growing, and you drink a big glass of wine like mommy and daddy do at night, then you might have a liver that doesn’t work very well.  So it’s a better idea to wait until your liver is all done growing which is 18-21 years old depending on which state that you live in, and then you’ll be able to drink alcohol.  So, you know…

Brock:               Your kids actually told me when we’re having breakfast in Kona and they saw me eating pancakes, and they told me that I shouldn’t eat those ‘cause I was gonna be stupid when I grow up.  (chuckles)

Ben:                   Well, I do explain the concept of brain fog and brain inflammation, and gluten to them, and it’s funny because – and again, I tell them – hey, you can – when we go to a restaurant, that’s fine, you can eat the bread but here’s what gluten does and here’s how it might affect your performance in school the next day, etc.  and at times they tend- they just – they, you know, I give them the choice but I educate them.

[0:25:21.7]

 I think that’s a good way to go with kids rather than saying – Eh, don’t eat this and don’t eat that, and you know, whatever.  I was explaining this on a podcast the other day – I know this is a complete segue but like cursing, right, I have explained to my kids whatever single curse word on the face of the planet means.  And I’ve explained to them what intelligent vocabulary is, and when words like that would be appropriate and when words like that wouldn’t be appropriate, and then I give them the choice.  Like they know for example that, they know what the F word means and they understand that that is an offensive word in many situations and that’s also a word that can – it can be a bad way to describe love, right?  And so, they understand that there are better words to choose than that word.  But they also, you know, it’s not like I just say – Oh! Never say that word.  It’s dirty and it’s bad, alright, that’s not the way to explain things to kids.  So anyways though…

Brock:               Okay.  So let’s cut of the F* out of this rattle.

Ben:                   So, some of the things that can affect the growth of epiphyseal growth plates.  One is that calcium and what’s called 125-hydroxy vitamin D act together in close coordination to increase the growth of the epiphyseal growth plates.  So anytime that you’re looking at one-two combo of calcium and vitamin D deficiencies in kids or growing adolescents, that’s one really, really big whammy against growth.  Vitamin D is of course achieved through sunshine but the fact is it’s not very well absorbed unless you have this triad of vitamin D, vitamin K2, and magnesium.  So if you want to be sure that you give your kid really, really mineral-rich sources of magnesium.  If you can’t do that, then you need to include like for example, a multivitamin that has magnesium in it.  My kids kinda bounce back and forth between two different multivitamins.  They have this – it’s called a kid’s calm liquid multivitamin, that’s one that they take.  And that actually has a specific compound in it that can help tremendously with brain development as well along with a bunch of different omega 3 fatty acids.  There’s another one that they use, it’s called a Smarty Pants, and this is more like a gummy vitamins ‘cause it’s harder to travel with liquid multivitamins vs. like solids.  And the smarty pants one has fish oil, it’s got EPA and DHA in it, it has choline in it which is really important for brain development, and then it’s got a lot of these other kinda like mineral precursors in it that help.

Brock:               Isn’t it choline what they put in Red Bull?

Ben:                   Uhm, taurine is what they put in Red Bull.

Brock:               Oh, taurine, yeah, yeah.  Oops!  That would not be a good thing to give your kids.

Ben:                   Vitamin K2, grass-fed butter, a lot of fermented foods will support bacterial formation in the gut which can help with K2 and then egg yolks, organ meats, things along those lines.  Cate Shanahan talks about this a little bit in her book Deep Nutrition about how a child’s facial symmetry and beauty are distinctly correlated to their intake of fat-soluble vitamins.  And so any child who has a deficiency in specifically vitamin A, vitamin D, and Vitamin K – is not only set-up for the suppression of the proper growth of the growth plates but also asymmetry in facial characteristics.  Very interesting and that’s a great book to own anyways if you have a kid to make sure that you give them every advantage in life because this, you know, whether or not it’s fair, beauty and height have a very significant impact on success, right, on income, on races, on promotions, on the way that people perceive you, on popularity.  It’s just the way that based off of the evolutionary and survival mechanisms that we are hardwired, right, we want the bigger, stronger, more beautiful people to survive.  That’s just – I mean, I know that sounds like totally… uhm… whatever.

Brock:               Nazism…

Ben:                   Nazi-esque and unfair but it is the way to certain extent that humans are hardwired.

Brock:               That’s exactly why this is the Ben Greenfield fitness show not the Brock Armstrong fitness show ‘cause Ben is 3 inches taller than me, so, that’s it.

Ben:                   But we don’t know who’s more symmetrical ‘cause Brock always has facial hair.

Brock:               Yeah, I hide my a symmetry.

[0:30:06.0]

Ben:                   So anyways, the fat-soluble vitamins – vitamin D, vitamin A, vitamin K are very important, magnesium is very important, calcium is important but that does not mean that a child necessarily needs to drink milk because they can get lots of calcium from things like sesame seeds, and dark leafy greens, and even like a lot of the properly prepared grains, you know, quinoa, amaranth, millets, a good fermented like sourdough, like you can get calcium from sources other than dairy.  It’s not that I’m against dairy for kids.  Dairy is a great way to help a small mammal grow into a large mammal, it’s just that if your only option is a commercial dairy or dairy that’s been pasteurized and homogenized which separates the protein from the fat globules and allows a lot of those proteins to pass undigested into the bloodstream and cause things like acne, and auto-immune issues in kids.  So much you have access to have a really good like organic raw dairy that hasn’t been subjected to pasteurization and homogenization, then it’s better to look at other calcium sources for kids, and again understand as long as magnesium and the fat-soluble vitamins are all there in decent amounts, your child doesn’t need a ton of calcium from dairy-based sources.  So those are some of the things as far as the fat-soluble vitamins, as far as the minerals like magnesium are concerned.  Now, you also wanna look at of course on activity.  Now you know, I workout with my kids quite a bit and one of the things that’s important is vascularity.  So blood supply to epiphyseal plates can really assist with the activity of the osteophytes and what’s called osteogenesis or bone formation, and so any child that is moving more that is allowing for the increased vascularity, is gonna give themselves a hand-up as far as that osteogenesis is concerned.  In terms of the influence of inactivity on the epiphyseal growth plates, there is some hypothesis out there that physical activity can have a protective effect on the epiphyseal growth plate but very little research is actually been conducted on the role of inactivity like whether or not being sedentary would directly cause a child to have like a stunted growth.  What’s more likely, and this is what research is a little bit more conclusive about is that you do see a lower bone density in the children who have that lack of load bearing and considering that you go into your later years of life, if with the bone density that you have in your early years of life, it’s pretty dang important that the child be given situations in which they’re bones are loaded.  So, somehow it’s really weird.  Legend of Zelda and uhm…  what are the other games that kids are playing these days?  Candy crush?

Brock:               I play Legends of Zelda.  That’s not these days, I think they’re playing Minecraft.

Ben:                   Yeah, exactly.  Anyways though, so that’s that, they don’t build bone density.  And then of course with activity you get an increase in growth hormone, and insulin-like growth factor –two other hormones that are very important for normal growth.  So when we look at activity and lifestyle factors that go above and beyond the nutritional factors that I just mentioned, what you would be looking at is preferably load bearing that is not excessive in children.  So most of the research points to somewhere in the range of 10-20 reps as far as a good rep for resistance training in kids who still have growing growth plates like kids who are kind of under that 13-14 year old age range, who are at least like pre-pubescent.  So, not – like load their bones and joints but heavy, heavy loading like 2 failure, 5 reps, 8 reps, 10 reps, that can actually inhibit the growth plates formation, it compresses the growth plates.  In the same way that excessive endurance training can inhibit the growth hormone and insulin-like growth factor levels.  So you don’t want excessive endurance training because of the hormonal effect on growth hormone and insulin-like growth factor, you also don’t want excessive loading due to the inhibition of the growth plates, the compression of the growth plate.  So in an ideal scenario you want a kid to be able to get movement without complete exhaustion, right, so they’re not getting into a catabolic state, and then loading without failure.  So, and returning back to like my instagram page, I’ve been posting the workouts that I do with my kids to instagram.  So we do some box breathing, and then we do some warm-ups and some dynamic movement, and then I actually do a lot of 5×5 type of workouts with my kids but I don’t use a load with them that takes them to failure.

[0:35:15.3] 

                           We focus on really good form, and I stop them at 5 reps because I find that once we get up to like 10, 15, 20, they just focus more on the number and on like hammering out reps.  But when I keep the reps low, they really focus on form.  I don’t keep the reps low though because they’re getting to failure by 5.  I don’t usually use heavy weights with them so like if my kids are doing dead lifts, we’re doing like 40-50 lb dead lifts which is not really, really heavy for a kid but allows them to maintain really good form for 5 reps.  And then we’ll go to some mobility, we’ll do like some opposite arm, opposite leg extensions, we’ll do some lateral shuffles, we’ll go like climb the rope, and then come back and do another set of dead lifts for example.  So anyways though, excessive loading and excessive endurance would also inhibit the growth plates.  And then finally, of course growth hormone is the big, big one here, you know, as the name implies.  And if you – I was looking through muscle and fitness magazine yesterday when I was at the gym and it’s crazy how many supplement advertisements there are for growth hormone enhancers especially when you look at the research and see that very few of these in the absence of like high amounts of heavy weight lifting, and exposure to anabolic stimulus.  How many of these are completely ineffective?  And it’s crazy how much people spend on these growth hormone derivatives when the two things that increase growth hormone to the greatest extent are a) lifting.  So yes, lifting is going to help your child.  It’s just you wanna make sure you don’t do the excessive lifting like keep things in a weight range that would allow them to do 10, 15 , 20 reps even if you just having them do 5 reps.  And then the other thing is that – sleep is the other huge increase of the growth hormone.  So giving your child enough sleep is incredibly important.  We’re a huge fan of really not using alarm clocks in our house.  We try and get our kids to bed early enough to where we don’t need alarm clock to blast them out of bed in the morning.  Right now we don’t have blackout curtains like in the kids’ bedrooms, they kinda get a little bit of natural exposure to light to wake them up.  I’m actually in the process of adding blackout curtains to their bedroom however, and then I’m putting one of the sunrise alarm clocks in their room ‘cause in the summer, you know, you can get light around at 5:30 AM.  So I’d rather my kids not be waking up that early but what I’m doing is putting blackout curtains in their bedroom so it stays really dark but then I’m setting the sunrise alarm clock so it gradually introduces natural light into their room over the course of about 10-15 minutes starting a little while before they need to be getting up and kinda  getting ready for school, and all that jazz.  So we’re really big proponents of sleep, and yes my kids have the blue light blocking glasses that they wear at night.  I bought them those off of Amazon and they don’t mind that ‘cause dad got his dorky glasses and we all looked like complete nerds walking around the house.  Mom laughs at us, we have yet to get on board with the glasses but she also – she’s one of those people that just sleeps like a log anyways so, I don’t – anyways, she’s one of those people.  But those are some of the biggies.  I know this was kind of a long answer but hopefully that points you in the right direction as far as enhancing growth.  So minerals like calcium and magnesium, fat-soluble vitamins, resistance training without going too heavy, endurance training without going too long, sleep and yeah!  I think those are some the biggies, and then dairy in moderation if you can find a good stuff.

Carrie:               Hi Ben, this is Carrie from Tampa, Florida.  And I love the podcast so keep up the good work.  But my question is, how do you handle house guests that don’t share your dietary habits?  I’m finding harder and harder to cook for other people, having to tell house guests to be sure to stop at the store and get whatever you’re gonna want.  That I have to tell them that I don’t have a toaster, I don’t have orange juice, I don’t have bread, I don’t have a wife to cook sourdough bread for me, so anyways, it’s starting to be a real problem.  I just kind of avoid having any kind of company.  So, tell me how do you handle it?  Thanks!

[0:40:00.9]

Brock:               First of all, I gotta say – good questions, everybody!  Seriously, like we’re getting some good stuff lately.

Ben:                   Yeah!  So this is interesting.  So first of all, I am a fan of having people over.  Having things like dinner parties, bringing people into your home.  The home that I grow up, and my parents had over literally almost every night we had college people over, we have homeless people over, we have this huge like – not lavish dinner parties but you know, the big pot of spaghetti, your chili, your soup type of dinner parties at our house.

Brock:               We had cousins and stuff come and stay for like months on end too like they just come and move in for a few weeks or a few months and it’s great!

Ben:                   We had like foreign exchange students from Spain, in Japan… our home are just constantly full and it really is interesting for me.  I grew up a little bit of like a social outcast in that respect and then when people would come over, I would literally get annoyed.  I would go to my room and read like that was just the type of kid I was.  I would just go through – I would stay until up to 4 AM in the morning reading fantasy novels and my parents have to coax me to drop word of world craft and come out of my room to interact with our guests.  And eventually I got out of that phase but I still, even when I got older I had to kind of coax myself into understanding how important it is to – as the name of the book come about to recommend says – never eat alone, right, go out of your way to develop relationships because frankly, I’m completely happy staring at a candle and having a salad and you know, when I’m at a conference, right, and not even like talking to anybody.  It’s just kinda the way that I am, I’m a hardwired introvert.  But there’s two books that are really good that are out there right now.  Relatively new books – this one is Never Eat Alone is by Keith Ferrazzi.  It’s called Never Eat Alone and Other Secrets to Success, One Relationship at a Time.  And what he goes into is how – there’s something that distinguishes highly successful people from everyone else in the way that they use the power of relationships, and he explains how he has connected with like thousands of colleagues, and friends, and associates on his contact lists and done much of these through like dinner and eating, and lunches, the social power of food.  And then there’s another really good book out.  And I’ll link both of these in the show notes over at bengreenfieldfitness.com/310.  It’s a new one, it’s written by my friend Jason Gaignard and it’s called Mastermind Dinners: Building Lifelong Relationships by Connecting Experts, Influencers, and Linchpins.  And Jason has this really interesting kind of a business.  He puts on his dinners called Mastermind Dinners where he’ll just bring together a bunch of key influencers like 5-10 key influencers and they all sit around on a dinner table and have dinner together and produce these meaningful relationships that last a really long time and it’s all done around food.  So it is really cool how food can bring us together and I think that both of those books are really good if you’re one of those people who use to be convinced to have more house guests or have more dinners.  But like Carrie says, many times you will have people over who don’t share the same dietary concerns and habits as you do.  My take on this is pretty simple.  It’s the same way that I raise my kids and that is that you eat what is in the house.  We do not have any of the junk foods or the – like Carrie says, the juice, the breads, etc. at our house.  And since we live out in the freakin’ mill of a forest, there aren’t a lot of options.  You can’t walk down to the grocery store and get yourself a bag of potato chips.

Brock:               Pop over to the…

Ben:                   That’s right!  So the thing is that I am – this may not sound very nice, Carrie but I would say is that if you’re eating healthy ancestral food that is not steep in the commercial fastfood macaroni and cheese- esque, you know, pizza type of lifestyle that a lot of people are eating and your house guests are not appreciating or eating or enjoying that food, then there’s something wrong with the way that you’re preparing it.  And the reason that I say that is we have house guests over quite a bit and most of the time, the meals that we are serving are extremely ancestral from books like Nourishing Traditions or any of these like,  there’s a publisher called Victory Belt – they’re the same publisher that published my book Beyond Training.  And they put out a ton of cookbooks like Gather, and Paleo cookbooks.

[0:45:02.6]

                           And we’re not paleo, right, but a lot of those meals are really, really good like Mark Sisson’s company – the prime of publishing company, they’ve got a lot of really good books on fueling, and eating, and making these really nice tasty dinners.  If your dinner is freakin’ like salad with sardines on it with maybe some nori wraps or something like that.  That’s not – that maybe something that some of us listeners dig for lunch but it’s not gonna be a good way to introduce your house guests to healthy ancestral food.  So I would say, you need to learn how to prepare food in a more tasty and well presented way so that your house guests actually appreciate it because there is no reason that people cannot eat and enjoy these stuff.  We have house guests that eat what we eat for breakfast, you know, they’ll have eggs, and bacon with us for breakfast.  Who doesn’t like eggs and bacon for breakfast?

Brock:               Crazy people.

Ben:                   Crazy people and vegans.

Brock:               And vegans, yeah.

Ben:                   In which case we couldn’t have like this awesome kale smoothies with dark cocoa nibs, and chocolate powder and almond butter for breakfast.  And you know, for lunch we’ll have – you know, well, a lot of times frankly lunch is leftovers but then we’ll also have – like my wife will make this awesome coconut crepes and we’ll wrap like lunch meats and salamis and cheeses, and homemade mayonnaise and things like that, and have the crepes with some fresh vegetables and some sprouts that are grown out on the kitchen counter in the sunshine and then you know, for dinner, we’ll have like wild-caught salmon and roasted vegetables and some kind of like a nice homemade sourdough bread with some butter slathered on it.  And I mean, in my opinion, if you’re cooking that way and your house guests are still wanting to bring over to your house juice, bread,  and a toaster, then there’s something wrong with.  You need to go get their brains checked out.

Brock:               You need new friends.

Ben:                   Yeah.  So ultimately I would say if you’re house guests don’t like the healthy foods that’s in your house, then you better get to work educating yourself and becoming better at making food that people just love to eat ‘cause it is an art, right, it is an art and it is something that you have to learn.  You have to go out of your way to learn and it is a labor of love but once you learn how to prepare healthy foods in a really good tasty ancestral way, man!  People are gonna wanna love – they’re gonna want to come to your house, they gonna love to come to your house.  You’re not gonna have to convince your house guests to eat healthy, they gonna want to eat healthy, and they’re gonna live inspired, so that’s what we focus on.  You know, when people come over, we give them real, healthy food and just like the way we raise our kids, there is no other option, right, like you eat that food or you know, that’s fine you can have some water and go to bed hungry if you don’t like it.  So…

Will:                  Hello Ben and Brock!  Love the podcast.  It’s Will here from Vancouver.  I just have a quick question about ketosis and dental plaque.  I’m fat adapted, I like to keep myself in a mild ketosis as it helps with my ADHD and few other things.  But I have noticed that I seem to be producing more dental plaque and I just was wondering if there’s any relationship.  Thanks for everything.  Bye.

Brock:               That’s cool that he’s managing his own ADHD with some mild ketosis. Congratulations, Will!  It worked!

Ben:                   There are some good studies out there in terms of like enhanced, focus and cognitive performance when you don’t have rapidly fluctuating blood sugar levels, and even when you have ketones available as a fuel for a neuronal activity.  The interesting thing here is that you would think that when you cut out carbohydrates that you’re going to have less issues with your teeth simply because there is less sugar and…

Brock:               Eat all the sugar kicking up your teeth all the time.

Ben:                   Yeah, exactly.  Just because sugar is relatively acidic and when you expose the tooth surface to acid, that can cause demineralization which is the initiation of what’s called the caries- the dental caries process.  And so, you get like progressive demineralization of the tooth structure and that can eventually result in destruction of dental tissues and the development of abscesses and all the other things that happen when we constantly subjects teeth to acidic substance – sucrose is the real culprit  by the way with this, you know, many thing you’d find in table sugar.  Fermentable carbohydrates in general can also be an issue, you know, a lot of that stuff gets absorbed by the bio film in your teeth and that can cause your bacterial plaque to produce a lot of acidic compounds and so when you look at fermentable carbohydrates typically they are the sweeter, more starchy carbohydrates.

[0:50:07.4]

And so, once you drop off that amount of acidity as you would by nature you’re taking in a few carbohydrates, then you get better mineralization, even re-mineralization, and more support for the teeth unless issues with that especially when the sucrose intake is low.  Usually what you find people complaining about when they restrict carbohydrate intake is that ketosis causes three different molecules-three different types of ketone molecules to get to produce acetoacetate and beta hydroxybutyrate and those two can be used for energy by most body tissues but then there’s this third ketone called acetone that can be used by the body and it’s typically excreted in the urine and then exhaled by the lungs, and that can cause halitosis that can cause this kind of like keto breath and usually…

Brock:                           Isn’t that the same thing that happens when you drink alcohol?

Ben:                   Uhm, it’s somewhat similar but typically you’d have to have a lot of acetaldehyde produced from alcohol consumption so you’d either have to be for example like Asian, so you’ve got lower levels of alcohol dehydrogenase or you’d have to be drinking so much of alcohol that you’ve got a lot of acetaldehyde produced.  In most cases for many people, that’s 3 plus drinks before you start to get to the point where you can get some acetone smell on the breath.  Jimmy Moore talked about this a little bit when I interviewed him and you can go to bengreenfieldfitness.com and do a search for ketosis to listen to literally tons of interviews I’ve done on ketosis with folks.  But inactive people who have been in ketosis who are efficiently burning fatty acids and then utilizing those ketones by the diaphragm, and by the kidneys, and by the heart as a fuel, typically that acetone breath is a little less of an issue, and in many cases people will start on a ketosis based-diet, they get a little bit of that acetone breath and then the more active they are, and the more they’re adhering to that fat burning – uhm, well, how should I put this – well, basically the people who are more active and in ketosis tend to have less of the acetone breath than the people who are inactive and in ketosis.  Does that makes sense?

Brock:               Yup!

Ben:                   Just ‘cause they’re utilizing those ketones more effectively.

Brock:               Yeah, they’re not just floating around, they got good use for stuff.

Ben:                   Yeah, exactly.  So, when we look at this plaque issue or – he says it’s kind of a dental plaque.  Sometimes it can be a little bit more of a slime in the teeth, that kinda depends.  This is something that I’ve seen come up before and one of the proposed mechanisms for this and this would be more of like a high protein diet than a high fat diet which is why something that’s a little bit puzzling to him but some people who are doing  like the very, very low carb thing like they’re doing more protein than they are fat to replace those carbohydrates.  Now, when you look at plaque that’s formed on the teeth of people who are on a low carb, high protein diet, the pH gradient is different.  The overall pH of the plaque is influenced by the ammonia that’s produced as a by-product of amino acid breakdown, okay?  So higher protein causes more amino acid breakdown and that can cause the plaque to have a higher pH.  Now higher pH of the plaque can favor what are called gram-negative organisms, and those can actually produce a little bit of an offensive odor and they can also change the way that the plaque feels.  The thing is – this is something you’d normally experience on more of like an Atkins based-diet than a ketosis based-diet.  So that’s one thing that kinda puzzles me about this plaque thing is, this is something that I would more expect with with like the high protein diet.  But the other hypothesis here that I have is that many times when you’re on a ketosis based-diet and you’re eating fewer carbs, you get less salivary production and you get less mucus production.  So you can get dry mouth, and dry mouth can actually cause tartar and plaque buildup.  If you don’t figure out a way to keep your mouth hydrated or to consistently introduce water into the mouth.  And so for this reason, I would recommend that one of the things that you may wanna try is one of these WaterPiks.  You’ve seen a waterpik before, Brock?

Brock:               Yeah.  I used to have one when I was a kid.

Ben:                   Yeah.  So once a week, both my wife and I do a waterpik.  We put a few drops of oil of oregano in our waterpik, and this was recommended to me.

[0:55:01.8]

                           I don’t visit a regular dentist, I visit one of these fanchy-smanchy biological like holistic dents.  They don’t use heavy metal, they use compounds that are more compatible with the human body, they don’t use a lot of chemicals.  When I went in for a teeth cleaning though couple of years ago, they said – hey, you need to start using a waterpik if you use a waterpik, I don’t know why they told me this ‘cause it’s a good way to put themselves out of business like you don’t need to come in to have your teeth clean as much.  So I got a waterpik like that weekend and I haven’t been to the dentist since.  Anyways though, I use this waterpik once a week, I put the oregano in it and just basically go through each of the teeth with waterpik and it takes like 5 minutes.  And then the other thing that I do once a week is I swish with coconut oil.  So I put like a teaspoon of coconut oil on my mouth and I do what’s called oil pulling where you just like swish for 15, 20 minutes and then through your mouth.  Those are couple of things I do for oral care but if you – but if this an issue related to dry mouth, you could get a waterpik and just use that like every night instead of brushing your teeth or as – the waterpik actually comes with one of the attachments that goes on the end of it ‘cause it’s like this basin of water that basically is directed via a tube at a high pressure into your teeth, but one of the handles that come with it is a brush and inside that brush is a little hole where the water comes out,  so you can brush and do water picking at the same time.  So you can just do that as an alternative to brushing your teeth every night.  And try that out and see if that helps to keep your mouth hydrated and results in a little bit less of this plaque issue.  So, worse comes to worst you could always get your teeth remove and get the dental implants and have that cool little glass of water that you keep next to your bed at night that you put your teeth in.  Just like grandma and grandpa.  I remember the first time I walked into my grandma’s bathroom, I saw her teeth floating in a cup, but I was just like – I was mortified ‘cause there was like body parts floating in water in my grandma’s bathroom.  And I had plenty of questions for my parents after that but Will, hopefully you don’t need to get to that – that point.

Brock:               Hopefully not dentures.  Just get veneers.  Go Hollywood!

Julian:              Hi Ben!  I have a question about fueling field sports specifically soccer.  I was wondering how you would fuel it, what nutrition or any supplements.  I know you talked a lot about that U-Can stuff, and energy gels.  So if your soccer assumed two 45 minutes halves with the 20 minute half time in between, so I guess yeah, nutritionally how to it during, at the half time, and afterwards.  This could also apply to other sports – basketball, football.  And then you talk a lot about triathlons and endurance efforts but I’m just thinking maybe you can talk about field sports.  Thanks!

Brock:               Yeah.  I’ve never really thought about it.  I go play hockey quite often in 3 periods of 20 minutes with 5 minute break usually between it.  And I just eat a lot of food before and then tons of wings and beer after.  Done!

Ben:                   (laughing)  Done!

Brock:               Done!  There you go Julian!

Ben:                   You know, it kinda depends, right?  I know a lot of people are listening in probably at this point who may have kids ‘cause we talked about kids earlier, and we talked about increasing growth in kids and what we do with our kids with food and stuff like that so we might as well kinda stay on that vein and I should mention that if you have kids and you’re listening to this and are playing soccer, there is no research that shows that children benefit from exogenous sources of fuel for any event that lasts less than 75 minutes.  And the reason for that is that kids have higher fat oxidation capabilities compared to adults.  Kids actually have enzymes that are more active in their bodies that can inhibit their ability to tap into storage muscle glycogen and liver glycogen as a fuel.  And the hypothesis here is that by having this carbohydrate conservation mechanisms during exercise, kids are able to tap into that carbohydrate more efficiently for growth at other points during the day.  So kids have this inherent ability to be able to tap on their own fatty acids as a fuel and for anything that lasts less than 75 minutes, they actually don’t really need fuel.  They still need some water, you can give them some electrolytes to help drive that water into the – you know, from the gut into the bloodstream a little bit faster, but ultimately if you’re looking at kids, all these Oreo and a little –what’s the name of the little juices that you poke the straw into?

Brock:               The old juice box things.

Ben:                   Yeah, the old box things are like that – that stuff is actually not really necessary for a kid doing something.

Brock:               All they need is love and encouragement.

[1:00:02.5]

Ben:                   And a little bit of water, so.  Anyways though…

Brock:               A little bit of whip ass, too.

Ben:                   A little bit of whip ass.  So as far as adults, I don’t know if it’s because adults at some point from childhood up to adulthood get ripped out of the ability to tap into fatty acids as a fuel because of Cheerios and Fruit Loops and frequent trips to the pancake you know, feed or whatever but like, you know…

Brock:               The IHOP?

Ben:                   The IHOP.  That’s the word I was looking for.  I was close with the pancake feed.

Brock:               It was really close, yeah.

Ben:                   Anyways though, so adults technically have more proof of propensity during exercise to become hypoglycemic compared to kids.  And so, for Julian like fueling for a soccer match or if you’re fueling for football or basketball or whatever, you may be able to benefit from exogenous sources of fuel and they may provide you with little bit of a performance enhancing aid.  The problem is that the stereo typical way to do this is via…

Brock:               Gatorade.

Ben:                   Gatorade like a 6-8% carbohydrate-based solution or power bars that are made with GMO wheat and GMO corn and a lot of preservatives, or very sugary-based compounds that are acidic not just for the teeth which we just got talking about but also the body as a whole or can cause like for example, fermentation in the gut.  So there are ancestral, you know – “ancestral” at least more ancestral ways to fuel these type of things.  Because during soccer match or football or basketball, you do have frequent, what are called glycolytic surges where you’re tapping into storage carbohydrate and done over and over again during a very long match.  When we talk about football games, we’re talking three hours, right?  You’re going to reach glycogen depletion unless you do something about that.  And I personally, I play tennis.  I have a tennis match this week and I’m playing number one singles right now for my local men’s team and my tennis match this weekend is probably gonna be a doozy, like that would be 2 to 2 and a half hours this Sunday afternoon of some hard core sprinting and I won’t go out there in a ketotic state because there’s just so much more surging and sprinting than what I experience for example in like an ironman that I just feel better if I’ve got some exogenous source of fuel.  And there’s a few different ways to achieve this.  I’m gonna throw some ideas at you because there’s more than one way to skin a cat and some of this stuff is like 601 and half of the dozen of the other.  But here are some ideas for you.  The first is that you can make your own sports drink and bring it with you and it’s got far less preservatives, colors, artificial compounds in it, etc. compared to a commercially-available sports drink.  One of my favorite ways to do this, is you can get chia seeds, got about 60 calories or so in a tablespoon of chia seeds, and so you’d use about 2-3 tablespoons of that for each hour of fueling that you desire, and then you add in about a tablespoon or so of raw honey which is chockfull of amino acids, immune boosting compounds.  I’m a big fan of finding yourself like a really, nice, good raw local honey.  And then you put some sea salt in there for minerals and electrolytes typically a couple of pinches of sea salt, and then you can mix all that together in a water bottle.  Chia seeds, honey, and sea salt.  I like 2-3 parts chia seeds to one part honey, couple pinches of sea salt, and then actually in a mix like that I prefer coconut water compared to regular water just ‘cause coconut water can hydrate you so much better during hard core activities.  And you got to shake it a few times before you drink that as you go to field, you know, shake it up, drink it down and keep in water bottle.  Mix this pretty well.  But that’s one thing, that I really, really like is the chia seeds, raw honey, sea salt mix.  Another way that you can go is – I have an article about fat-based energy gels.  We’ll put a link to it in the show notes but I researched 12 different gel companies that are relying more upon fats like coconut oil andmedium-chain triglycerides oil, and things that spike the blood sugar little less result in fewer of the issues with carbohydrates and acidity compared to standard carbohydrate-based gels, and there are a bunch of them.  You know like Win Force and Justin’s Nut Butter, and Pocket Fuel.  And many of these companies are doing more fat-based energy gels.  And you would do about 1-2 of those each hour, and each time you take one of those gels, you wash it down with a little bit of water.  That’s another really, really good way to go as far as more natural way to keep energy levels elevated.

                           Another one that I really like if you wanna go more of the solid route is you get one of these energy bars that’s more based on fat or that is less based on wheat, corn, oats and soy.

[1:05:11.2]

                           So some of the good brands out there that I like is Onnit makes one called the Hemp Force bar, you know, if you like solids.  I’m personally a fan of solids, it’s just the way I’m wired like I like to chew on something you know, as I’m switching over sides like during a tennis match.  So for example this weekend, I’ll have the Hammer Bars just ‘cause that’s what happens to be on the pantry at that time, Hammer makes the Spurs like a – I use the one called the Hammer Vegan Bar, it’s made by Hammer Nutrition.  We’ll put the link to that in the show notes as well.  But it’s got a little bit of a chocolate coating on it and it doesn’t have like soy, and wheat, and corn, and things along those lines.  That’s another good bar.  BonkBreaker – you’ll find this on a lot of ironman courses these days.  It’s a gluten-free lactose-free bar.  Dairy-free as well, burns really clean, decent source to energy, tastes good, that would be more acceptable than like a power bar, or clip bar for example.  And then if you wanna go with more of like the meat route,  Epic Bar is a really good company, they even have one that’s made out of organ meats like liver, and we talked about like getting kids – their fat-soluble vitamins, I mean like – they’re actually tasty.  I ate some at the Ancestral Health Symposium this year.  So Epic Bar has some really good solid sources of bars.  And then there’s this company called US Wellness Meats that makes a pemmican and pemmican is like rendered fat and that also if you wanna do more of like a Native American playing old school across during your soccer match, you can do pemmican.  So let your hair out and get that meaty smell on your breath and run around chewing on a stick of pemmican during your soccer match or at least on the sidelines.  So pemmican’s another choice.  So we’ve got energy bars, we’ve got fat-based energy gels, we have like chia seeds, honey and sea salt, and then you could also go with like pre-mix fuels.  I have a whole post, I’m not even going to get into detail ‘cause we’re kinda drowning on on this one but I have a whole post at bengreenfieldfitness.com called how many carbohydrates, protein, and fat should you eat before, during, and after a workout?  And in that post, I go into how to take things like a super starch like U-Can is a company that makes this super starch.  It gives you a really slow release of carbohydrates and you mix that with some MCT oil which is a form of fat that by-passes digestion and go straight into your cells to burn fats and generate ATP, and you mix that with some amino acids like an amino acid powder or an amino acid capsule and some electrolytes.  Brock and I actually shot a video when I did ironman Canada a couple of years ago where he just shot a video of me dumping all the stuff into a blender, U-Can, MCT oil, amino acids and electrolytes, and that’s what I use to fuel myself for that race.  You just blend it all together and dump it in the water bottles.  So that’s another way to go if you wanna kinda like mix your own fuel together and just kinda again another like little inside baseball thing for you, I’m working with a company right now where we’re trying to figure out how to get all that stuff , like a really good high molecular weight starch, some coconut or MCT oil, some amino acids, and some electrolytes and figure out how to get all that into almost like kinda little gel pack that you can mix in a water bottle that you could – the formulation is pretty complex, so it’s taking a while to figure out how to get all those ingredients to play nice, but hopefully at some point in the next year we have some something like that available for folks to use, and kinda get all that stuff without having to go to the four corners of the earth to buy it and then put it all in a blender.

                           And then the last thing, I’ve been using a lot of this lately.  This is what I use when I did like Kokoro, the SealFit Training – I use this stuff made by a company called Natural Force.

Brock:               Oh, the Iskiate!

Ben:                   Yeah, they’ve got this…

Brock:               Or Iskiate.

Ben:                   Yeah.  They call it the Natural Stack.  So kinda like how Gatorade has its pre-, during, and post workout fuel.  This is like the paleo/ancestral version of that.  So pre-workout is this stuff called raw tea, and it’s basically like beet juice and there’s like some green tea extract in there, uhm, I’m trying to remember all the ingredients.  It’s got maca, cranberry, cinnamon, grape seed, Yohimbe bark, it’s sweetened with Stevia.  So it just gives you this big boost in natural vascularity, right, it’s kinda like Viagra for your workout.  So you do that first, you do that 20-30 minutes before and they’ve got this thing called the Natural Stack.  Where you can order it and just get all three of these and then they’ve got the Iskiate Endurance which is for during and that is basically chia seeds, bee pollen, and coconut palm sugar, and that’s sweetened with Stevia as well.  And it has also what’s called royal jelly in it which is – just what it sounds like – it’s royal and it’s jelly.

[1:10:04.5]

                           It’s actually a – I believe that’s …

Brock:               It’s bee pollen.

Ben:                   Yeah, it’s basically a bee pollen-related extract.  And then for after you finish, they have what’s called recovery nectar.  And by the way, I first discovered these guys at their booth down at Paleo FX and it was just, you know, it’s amazing, it’s good stuff.  And the recovery nectar is coconut water with hemp protein, and then there’s spirulina, chia seeds, maca, and Goji berry added to that.  They’ve even got like some natural immune system support in there like devil’s claw and maitake mushroom.  It’s really good stuff.  I’ll be totally straight-forward with you, it’s not cheap.  Like this stuff as far as for sports nutrition goes, it’s some of the spendy stuff you can buy but if you just want, this is kind of a done for you approach.  I do like the Natural Force stuff and I’ve been using that quite a bit lately, too.

Brock:               Our friend Tamsyn Lewis used that one when she won Ironman UK.

Ben:                   No, I think she use Wind Force.

Brock:               I thought she is using the Iskiate.

Ben:                   She may – you know, she may have been.  I don’t know, I have to ask her.  Anyways though, my Natural Force – we’ll put a link in the show notes ‘cause we get a 10% discount, so it knocks a little bit off of the price.  So anyways though, I’ll put kind of a synopsis of all those so, I’m not saying any one way is best but those are some of your options as far as really natural ways to fuel activity.  So…

Brock:               I stand by my wings and your post-talk again tradition… (chuckles)  No worries, no stomach upset.  Well, quite a bit of stomach upset.

Ben:                   So, but a big smile on your face.  A big greasy smile on your face.

Brock:               Big greasy smile.

Ben:                   And chicken skin on your teeth.

Brock:               Yes!  Speaking of big greasy smiles, let’s put a big greasy smile on somebody’s face that left us a nice iTunes review!

Ben:                   That’s right, if you go to iTunes and you leave us a review, we will put a handy-dandy Ben Greenfield fitness gear pack and emails you if we read your review on the show. So if you hear your review read, just email [email protected], let us know your address and your t-shirt size, we’ll get all that out to you and of course if you wanna buy that stuff yourself, the tech shirt, the beanie, or the water bottle, and support the show.  It’s a cool way to support and get a bunch of cool stuff sent to you.  It’s bengreenfieldfitness.com/gear, most of it is used, it comes from my garage, and it has cat hair on it but – hey!  You know…

Brock:               You don’t have a cat.

Ben:                   And cigarette smoke but.  Uhm, anyways though, we’ve got a review here that we’re gonna read for you.

Brock:               It’s called Not Afraid of Controversy by Kleinbc.  “I love that Ben is willing to take on controversial subjects like vaccination.  Without people questioning the recommendations and propaganda (yes, it’s propaganda.  Have you seen the ads?) of our government, are we really better off?  Just look at the food pyramid.  There was that was supposedly backed out by solid science, but all it did was make people sicker.  Should we all be willing to completely trust our government and pharma?  Or should we question it even if it looks like the evidence is solid.  Because of a recent podcast, everyone suddenly thinks Ben is anti-vaccination, but if I remember correctly, he chose to at least partially vaccinate his children.”

Ben:                   Uhm, true fact.

Brock:               Uhmm, “So, he’s not anti-vaccination but rather pro-choice and pro-make an educated decision.  If you aren’t willing to hear the other side then you are doing yourself a disservice.  There is likely some truth in what his guest had to say.”  Some truth.  “But there is some benefit to vaccinating.  The truth is, we don’t really know if we are better off vaccinating because there’s no long term double blind studies looking at the total effects of vaccines.”

Ben:                   Preach it, brod.  That was less of a review than it was a commentary.  (laughter)

Brock:               That was totally.  We just like Kleinbc get up on a soap box in my voice there for a second.

Ben:                   But I mean…

Brock:               Let me just say, those were not my words.  That was Kleinbc.  Not that I disagree.

Ben:                   Ultimately though, let me say this – we’re willing to think outside the box on the show and I mean, you know, here’s the deal, I don’t think a lot of people are gonna write in angry that I gave you some choices to go with other than Gatorade.  You know, some people will write in angry that I gave you some other choices to go with other than vaccinations a couple of weeks ago ‘cause frankly, I will admit that is a little bit more serious issue than Gatorade, potentially.  But ultimately, please know that I will continue to put out advice or information that may go against the grain on this podcast because progressive, forward thinking is how we make ourselves better, how we discover new ideas, how we get outside the box, how we discover new technologies, etc.

[1:15:08.4]

                           So, I have no issue bringing that stuff and I do appreciate the review that mentions that – hey, it’s not that I’m all of a sudden like anti-vaccination, I just wanna make sure that people have all the information that they need to make an educated decision.  So…

Brock:               And personally I did not agree with very much of what she had to say, but I’m happy that she and other people like her are out there are putting some pressure on the government and the pharmaceutical companies to do a better job just to make it better.  Just – we can’t argue with that.

Ben:                   That’s right.

Brock:               There’s got to be a better way to do it and they’re not gonna do it unless we put some pressure on.

Ben:                   That’s right.  So anyways though…

Brock:               That was my soapbox there.

Ben:                   Love it!  I know this is turning into a monster episode but yes, we do have more for you.  If you stay tuned after the show, we’re going to play the raw uncut version of how females can change up their diets to make athletic performance better, and of course you can get all of our premium episodes over at bengreenfitness.com/premium along with my audio book version of Beyond Training.  You can grab the links for everything that we just gotten talking about over at bengreenfieldfitness.com/310, and I believe that wraps things up.

Brock:               I believe!

Ben:                   I do believe!

                           Okay, now let’s jump into some news for female athletes, and three reasons why exercise can make females fat.  In my podcast episode called Why Women Gain Weight When Training For Endurance and What You Can Do about It, I responded to a question from a woman named Liza, who wrote in and said – I have a question about weight gain during marathon training.  I’m a 28 year old, female, training for my 4th marathon.  I run anywhere from 50-70 miles a week at the height of my training, I eat very clean, I also weigh lifts 2-3 times per week.  I’m 5 foot 6, around 130 lbs.  Whenever I train intensely for marathons, I end up gaining about 10 lbs.  I don’t think this is all muscle and I don’t think it’s due to over-eating since I track my food quite assiduously, and usually end up about 700 calories in the whole everyday.  I’ve become concerned about this weight gain.  I was tested for hypothyroidism which was negative.  And when I mentioned my weight gain to my physicians, they seemed dismiss it since I’m not overweight.  Is there any way to explain this weight gain despite steep calorie deficits?  I eat a low carb, high fat diet, and that was for about a month in December when work prevented me from training at all.  I end up losing 10 lbs in a month then regaining it almost immediately once I resumed my training.  I’ve been able to make massive time improvements despite this weight gain, but it leaves me feeling bloated, and large in my “normal” clothes.  I’ve heard of several others, mostly women, gaining weight during marathon training and I’m wondering what the explanation for this could be especially when that person is OCD about calorie intake as I have then.”

                           Well, Liza is not alone.  This is a huge problem among athletic females especially those engaged in endurance exercise or chronic levels of high training combined with calorie depletion.  In my response to Liza, I explained why many female athletes gain weight or become unhealthy, and it due to a combination of three factors.  Number 1 is excessive cortisol.  As the body churns out cortisol in response to repetitive training stress, sodium retention and subsequent fluid retention and bloating can occur.  Number 2 is progesterone depletion.  With excessive training stress, the body shuttles precious levels of the hormone precursor called pregnenalone into cortisol production instead of progesterone production.  That’s called a pregnenalone steal.  Since progesterone facilitates the utilization of storage fat for energy, this decreases the body’s ability to tap into its own fat for fuel.  And number 3 is estrogen dominance.  Estrogen is a hormone that promotes cell division, cell growth, and in excessive amounts, formation of fat tissue.  Estrogen dominance can be created by stress, poor sleep, and mineral imbalances.  In addition to some of the other factors you’ll learn about in the lifestyle section coming later in the book, of course all of these three issues are magnified by high amounts of training.  In addition since progesterone protects women against the pro-growth effect of estrogen, the drop in progesterone and the rise in estrogen creates a weight gain double whammy.  So if you’re a female athlete training  long, hard, or heavy, and you don’t want just to stop training, what can you do about this?  Well, in addition to implementing every single one of the stress control strategies that you already learned about earlier in this book, as well as eating a higher fat diet to allow for adequate steroid and hormone production, you should include the following nutritional strategies.

[1:20:02.0]

                           Number 1, decrease exposure to all estrogen raising factors in your diet and that includes excessive amounts of coffee.  I recommend no more than 2 cups per day of caffeinated coffee.  Also, be careful with unfermented soy sources like tofu and soy milk, non-organic meats, commercial dairy sources, sugars and starches.  Number 2 is to help your liver deal with excess estrogen through natural detoxification.  This can be accomplish with 2-3 cups of green tea per day and a high intake of cruciferous vegetables like broccoli, cauliflower, and cabbage along with adequate fiber consumption like a daily kale shake.  Number 3 is to use a supplementation protocol that allows your liver to naturally detox high levels of estrogen.  Now, I’ll go over some of those things in the gut cleanse, and detox chapter but few other things to pay attention to, one would be a vitamin B or an antioxidant supplement or multivitamin that has those compounds in it.  Next would be some source of hops for example, integrative therapeutics has an AM/PM perimenopause formula which Dr. Sara Gottfried recommended in my podcast episode entitled The Cause of Being a Badass: How To Cure Your Hormones.  Next is to use a natural anti-inflammatory high in curcumin.  I like about 1-2 grams of curcumin on a daily basis, and then some type of detoxification compound for the liver.  One of the more powerful ones especially for estrogen dominance is called di-indolylmethane or DIM, and you’d take about 200 mg of that a day.  Now, the high amounts of stress to which you’re exposing your body or actually training your body to store fat, lower metabolism and retain water, but some of the advice that I just gave includes ways you can mitigate the damage.  Now of course the opposite scenario can unsure as well in female athletes a loss in body weight accompanied by drop in low density, a loss of your period, and severe hormonal depletion.  Now this is a scenario I most often see in women who have been living like Liza for a long period of time and eventually hit the wall with adrenal fatigue and complete energy depletion.  The low progesterone continues but it’s matched by an eventual drop in estrogen too, a drop in cortisol, and hormone fatigue.  In this case when chronic levels of training are combined with low calorie intake, your liver and your adrenals get tired, you become insensitive to important hormones like leptin and insulin, your sleeps suffers, your body weight drops, and you begin experiencing low thyroid symptoms and menstrual disregulation.  In other words, you become skinny fat.  Now, this may sound sexist or unfair, but compared to male, females are simply less capable of running from a lion everyday, day in and day out.  So if you’re going to fight your biology, and try to do it anyways, you better do an excellent job eating adequate calories, detoxing your liver and getting as much rest, recovery and sleep as you can by caring for your body with high amounts of nutrient-dense foods, getting lots of sleep, and implementing all the important recovery tips that I outlined in chapter 8.  You can keep many of these issues from recurring but you must listen carefully to your body because especially as a female, you are fighting an uphill battle.  Now interestingly, women can use the fact that they are significant gender differences in fuel selections during exercise.  For example, one of the most common methods used to determine how much fats and how much carbohydrates you use for energy is a measurement called the respiratory exchange ratio or RER, and that measures the ratio of carbon dioxide produced to oxygen consumed.  A lower RER means a higher fat metabolism, and a higher RER means a higher carb metabolism.  Now studies have shown that during low to moderate intensity exercise, women have a much lower RER, meaning they burn way more fat compared to men.  Now this could be one of the reasons why as the time of exercise becomes longer, female performance tends to become closer and closer to male performance.  When corrected for difference, the time gap between say, a top female and male ironman triathlon finisher is actually much smaller than that between a top female and male 100 meter sprinter.  Apparently because of your naturally higher capabilities to burn fat as a fuel, you ladies are actually pretty good going long.  So, are there any practical fueling or training tips that can be fleshed out from this fat?  Well, while there’s not a ton of research to back this up.  I highly suspect that women are gaining a great advantage in maintaining long term training out by a) limiting the volume of extremely high intensity, carbohydrate-utilizing, exhausting training sessions like crossfit whads, long track sprint intervals, or tough workouts like tabata sets done multiple times a week.

[1:25:01.9]

                           And limit those to just 2-3 days per week maximum especially if you’re engaging in other longer energy-depleting stressful training sessions like triathlon or running, or marathon training.  Now since women are even better than men at fat oxidation and endurance, their focus should primarily lie in strength, power, speed, mobility, and balance which I went over in chapter 5 in great detail.  With limited amounts of high intensity metabolic conditioning, and fat fueled long aerobic sessions, b) engage in moderate amounts of low volume movements throughout the day including walking, standing work stations or treadmill work stations, gardening, and easy aerobic sessions that are fueled by high amounts of fat intake from coconut or MCT oil, nut butters, etc., and c) eating enough carbohydrates to support normal fertility and health without any excessive emphasis placed on fasting or constant ketogenesis.  As I eluded to earlier in this book, you can check out the article Carbohydrates for Fertility and Health by Stephanie Roper if you want more details on that.  I’ll put a link to that over at beyondtrainingbook.com/chapter14.  Finally, if you wanna understand more about how, where you’re at in your menstrual cycle, changes the way that you feel and perform during exercise, I recommend a book called Running For Women by author Jason Karp who is also interviewed in an Endurance Planet episode on Female Athlete Fueling and I’ll put a link to that over at beyondtrainingbook.com/chapter14 as well.  Now in that book and in slightly less detail in the Endurance Planet podcast, they tackle many topics that I think you should review if you’re a woman including the impact of the menstrual cycle on hydration, body temp, metabolism and function, how and when to train during your menstrual cycle, pregnancy and menopause, avoiding the risks of the female athlete triad which is disordered eating, osteoporosis and menstrual irregularities, how to use sex differences to your advantage, and much more.  And finally ladies, be cautious like I mentioned with fasting and resist the temptation and focus on keeping your body in fat burning mode through long periods of time spending calorie restriction.  We’ll talk more about fasting strategies especially for females, later on in this chapter.

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

[1:28:05.5]    END

 

 

 

 

 

 

 

 

 

 

 

#310: The Menstrual Cycle And Athletic Performance, How To Get Kids To Grow Taller, Fueling For Soccer Matches & More!

money-as-you-grow

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

Feb 25, 2015 Podcast: How To Get Kids To Grow As Tall As Possible, How To Handle House Guests Who Don’t Eat Healthy, Can Ketosis Cause Dental Plaque, and 5 Ways To Naturally Fuel For A Soccer Match.

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

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

March 3, Tuesday, 7pm Pacific/10pm Eastern: This month’s Inner Circle workshop is our quarterly “Winter 2015 What’s Working Now Show”, in which you get to join Ben and Jessa as they talk about the latest workouts, fitness gear, nutrition supplements, recipes, anti-aging strategies, biohacks, healthy kid tips, and more – along with your questions and answers!

March 6-9, 2015: Come on the Spartan Cruise with Ben Greenfield and family! Use code BEN10 to save 10% when you book this cruise to a private island in the Bahamas for the ultimate tropical Spartan Race. This cruise includes free travel for kids and a kid’s Spartan race, along with a sprint Spartan for the adults, tons of partying, beautiful beaches and new, exclusive island challenges.

April 13-16, 2015: Ben is speaking at New Media Expo, where the world’s top bloggers, podcasters and content creators teach you how to make money by creating content online, and how to enhance your blog, your podcast, your videos and any other media you create online. Better yet, you can come and attend the conference, then join Ben at Spartan Vegas on April 17! Click here to register for New Media Expo and use code “bgreenfield20″ to get 20% off the current pricing.

April 24-26th, 2015: Come hear Ben and Jessa speak at PaleoFX 2015. The can’t-miss conference that is the Who’s Who gathering of the Paleo movement, with world-class speakers including best-selling authors, physicians, nutritionists, research scientists, professional athletes, trainers, sustainability and food activists, biohackers, and more (including Jessa’s “Whipped Up Homemade Heavy Body and Face Lotion.” and Ben’s potentially offensive Pecha Kucha presentation).

May 1-3, 2015: Ben is speaking at Ari Meisel’s Less Doing Conference, the year’s top conference for learning about things like how to manage your email inbox, hack productivity, enhance your cognitive performance, learn how to use the latest and greatest phone apps and productivity software, free up as much time as possible, and much more! Click here to get more details and to book a free productivity call with Ari.

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 somescreenshot_1064

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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 Get Kids To Grow As Tall As Possible

Tony says: He is wondering if you know of any tips, nutrition advice or biohacks that can help his 14-year-old son reach his full height potential. He has become quite the athlete and wants to play football in high school.

How To Handle House Guests Who Don’t Eat Healthy

Carrie says: She wants to know how you and Jessa handle having house guests who don’t share the same dietary concerns and habits as you. She is finding it harder and harder to cook for other people. She gets tired of telling house guests to bring things like juice, bread, a toaster and that sort of stuff when they come to visit.

In my response, I recommend:
-The book Never Eat Alone
-The book Mastermind Dinners

Can Ketosis Cause Dental Plaque?

Will says: He likes to keep himself in mild ketosis because it helps with his ADHD and other things but he has noticed that he is getting a lot more dental plaque. Is that related to ketosis or is he imagining things?

In my response, I recommend:
-WaterPik

5 Ways To Naturally Fuel For A Soccer Match

Julian says: He is wondering how you would fuel for a soccer match. Any supplements or gels? UCAN? The game has 2 x 45min halves and a 20 minute  half time. He knows you talk a lot about triathlon fueling but what about field sports? Football or even basketball?

In my response, I recommend:
-Frequent glycolytic surges combined with rapid fueling…
-Chia seeds + honey + sea salt in water bottle (prefer coconut water).
-Natural Force Raw Tea before, Iskiate Endurance during and Recovery after. “BEN10” will get you 10% off all supplements there.
-UCAN + MCT oil + amino acids + electrolytes as described in this post.
-Fat based energy gels at 1-2/hour.
-“Acceptable” energy bar (e.g. Onnit Hemp Force, BonkBreaker, Hammer – 15% discount code 80244 at HammerNutrition.com, Epic Bar, Pemmican, etc.).

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

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The Hidden Truth Behind Toxins, Detoxification & Detox Diets.

detox

Dr. Tim Jackson – a medical ninja when it comes to nutritional biochemistry, digestive health, methylation and genetic testing and functional endocrinology – is no stranger to BenGreenfieldFitness.com.

He penned the article that first appeared here entitled “Blame the Bugs: How Stealth Pathogens Are Making You Fat, Tired, and Brain Dead.“, and also “Broken Gut to Big Butt: How A Busted Digestive System Can Make You Hormonally Fat.

And now Dr. Tim is back with a vengeance. Just when I thought I knew everything there was to know about detoxification and detox diets, Tim began dropping knowledge bombs like xenobiotics, depuration, miasm, emunctory, and even drainage (yuk!). I had to get him on the podcast to open your eyes about what’s really happening inside your body when you detox…or when you don’t.

So when it comes to detox, what you’re about to hear is like no other podcast I’ve ever done on the topic, so strap on your earphones and prepare to learn:

-Why the pH of your blood is just ONE part of proper acid/alkaline balance…

-Why detoxification can destroy you if you don’t do a few other important things first…

-The three different ways to truly test your body and see if you even need to detox…

-Which organs detox your body (it’s not just your liver and kidney!)…

-Where homeopathic medicine fits in…

-And much more!

Resources from this episode:

-Dr. Tim’s Website

-Dr. Tim’s Professional Facebook Page

-ZytoScan

-Asyra Testing

-EAV Screening

-Autonomic Response Testing

-Seroyal’s “UNDA” homeopathic remedies and supplements

-Seroyal’s Dr. Dixon Thom

Do you have questions, comments or feedback for Tim or me? Leave your thoughts below.

Episode #309 – Full Transcript

Podcast #309 from http://www.bengreenfieldfitness.com/2015/02/309-is-a-low-heart-rate-bad-chaga-tea-cinnamon-the-best-ways-to-build-balance/

[0:00:00]  

Introduction:           In this episode of the Ben Greenfield fitness podcast:  Can A Low Heart Rate Be Unhealthy, Does A Training Mask Make You Slower, What Is Chaga, The Best Ways To Build Balance, What Is The Best Kind Of Cinnamon, and much more.

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

Ben:                   Brock, I’m feelin’ a little bit violent lately.

Brock:               Oh no!  That’s not what I’m expecting you to say.  (chuckles)  Yes, try to be scared?

Ben:                   I’ve been killin’ fat cells right and left.

Brock:               Ahhh!  I see.

Ben:                   You know that I was actually talking with Toni on the Endurance Planet podcast about this yesterday.  About how we’re pretty much kinda stuck with these many fat cells as we have going out of childhood later on in life.  You never really get rid of fat cells, right, they just lose some of their energy content, some of their fatty acid content but they…

Brock:               They’re just like deflated balloons.

Ben:                   Yeah, basically, but they never actually die or disappear unless… drumroll please (drumroll sound) they figure out a way to get what’s called cellular apoptosis or cell death, or conversion of those fat cells into something else like for example…

Brock:               Have you actually been taking leptin injections?

Ben:                   No!  That’s from…

Brock:               Aren’t those like half a million dollars?

Ben:                   I’m not sure.  I…

Brock:               I think so.  I think the leptin therapy is like a half million dollars a year.

Ben:                   I’ll have to go price that on my local friendly leptin therapist.

Brock:               Yeah, exactly.

Ben:                   But actually, and you are right.  Leptin would be one good way to kill off fat cells but the other way you can do it is this cold and that you get conversion of your fat cells into brown adipose tissue when you get cold, and the other thing that happens is you decrease inflammation which puts your body in the state where if you have an energy deficit, fat cells are also more likely to die.  So if like a – you’re concerned about your fat cells just always hanging around because I know our entire body of listeners are extremely fat-phobic.

Brock:               Everybody… Oh!  I thought you’re gonna say they’re obese.  (laughing)

Ben:                   Oh, I hope not.  At this point, in our podcasting series we should have at least helped a few people lose weight.

Brock:               I hope so.

Ben:                   But anyways, yeah, feeling violent.  I did about a 60 minute 60 degree cold water immersion this morning.  That was my main workout for the day.  I don’t’ wanna give listeners the impression that that’s like how I start my day and then work.  Like if I do something that intense, that’s pretty much it for the day.  So, I might play a little tennis tonight and that will be about it.

Brock:               Yeah, you’re not Joe De Sena or anything.

Ben:                   And then the other thing is I went snowboarding in Utah over the weekend and it was so nice that I actually snowboarded in my shorts and not much else.  So I posted a photo of that.  I don’t know if people know that we actually have an Instagram page for the show.  But if you go to Instagram, which is – for those of you who are not plugged-in to the internet and social media to way – I don’t really know where it is.  It’s like you put photos up there and people like them.

Brock:               I think it’s for taking pictures of your lunch.

Ben:                   Yeah, that too.  So if you go to instagram.com/bengreenfieldfitness, you can see me killing fat cells, snowboarding half naked.  So, enjoy!

News Flashes:

Brock:               Well, you’ve been killing fat cells and rippin’ up the slopes.  You’ve also been tweeting crazy news flashy type things over at twitter.com/bengreenfield.

 Ben:                   That’s right and we’re all fans of bacteria so I figured why not kick things off, we’re talkin’ about two recent articles that came out in relation to the gut, and the microbiome.

Brock:               Uhmm, I love the microbiome.

Ben:                   Uhmm, I like it just ‘cause sayin’ it makes me sounds smart.  Microbiome – it’s like you could say, your gut or you could say your GI tract, or you could say bacteria but saying microbiome makes you sound like a scientist in a lab coat so.  That’s all…

Brock:               And we all wanna sound like that at all times ‘cause that’s how you’ll get chicks.

Ben:                   That’s right, that’s how you’ll drive Lamborghinis and get chicks so you’ve got to avoid lab coat.

[0:05:04.5]

                           So anyways, there was an interesting commentary called Can Your Gut Make You Faster?  And this appeared over at Sweat Science and the idea was that, there was this study in the Journal and Strength Conditioning Research that showed that when you look at mice and you specifically look at mice who have good amounts of gut bacteria, they have a longer what’s called time to exhaustion in this case, what’s called a time to exhaustion swimming test which sounds horrible by the way.

Brock:               Poor little mice!  They’re not supposed to swim.

Ben:                   Just swim until you sink and let’s see what happens.  Anyways though, the mice that did not have adequate amounts of gut bacteria and they’re basically germ-free mice, and that’s not a good thing in this case.  They had the lowest time to exhaustion so the mice with the weakest gut microbiome had the lowest time to exhaustion.  Another way you could look at this is – the mice that had the lowest diversity of gut bacteria, alright?  So, what the Sweat Science article goes on to point out is that for example, one of the benefits of having adequate amounts of gut bacteria or even oral bacteria which is pretty reflective of your gut bacteria is that bacteria can do things like convert nitrate into nitrite.  And that’s where you produce nitric oxide which is a great cardiovascular performance aid and causes things like vasodilation, right, it’s like Viagra for your muscle.  That’s the way I’d like to describe it.

Brock:               It’s like rocket fuel.

Ben:                   Well, I like Viagra for your muscles better than rocket fuel.  It’s even better.

Brock:               It’s kinda dirty.

Ben:                   Yeah, ‘cause it’s kinda dirty exactly, Snicker.  Anyways though, the idea is that if you have poor gut bacteria, you may actually not be producing as much nitric oxide as somebody next to you might be like eating fermented foods, or using probiotics or not using antibiotics or being careful with antibacterial hand soap, or – and this lead me to my  actual tweet which was – is your mouthwash making you a slow runner because mouthwash actually kills your gut bacteria, meaning that you wouldn’t get nitrate to nitrite conversion, meaning you would theoretically have lower levels of nitric oxide and sure enough they’ve done experiments that shows that mouthwash kills off the nitrate load.  So…

Brock:               It kills off your gut bacteria or mouth bacteria?

Ben:                   No, it kills off your mouth bacteria causing the same kind of issues.

Brock:               Okay, I thought you meant gut bacteria like don’t swallow it.

Ben:                   Yeah, I guess if you swallowed it.  We all like a little bit of a mouthwash cocktail every now and again.  Nice, minty flavor.  Anyways though, the idea here is that mouthwash may not be that great an idea if you’re an athlete.  Interesting, ha!

Brock:               I think it’s not actually a good idea if you’re a human.

Ben:                   Uhmm. Yeah, that too, that too but this article in particular was related to speed and specifically time to exhaustion.  So if you’ve get thrown in a pool, and you wanna last longer than your friend or your neighbor or whoever else you’re competing against to see who dies first treading water, don’t – don’t do the mouthwash beforehand.  Go in there with stinky breath and you will survive longer.  So, speaking of the gut microbiome, there was another study – well, this wasn’t a study, it was…

Brock:               An anecdote.

Ben:                   … a report on a fecal microbiota transplant.  We’ve talked about this on the show.  These are basically the poop pills that you’d normally take for something like clostridium difficile which is an infection that particularly affects your colon and your large intestine.  It is related to a lack of good bacteria – this time not in your mouth, but in your colon.  And the idea here is that by replacing your fecal bacteria with donors, you can more or less push the reboot button in your large intestine.  And there are people all over the world now doing fecal microbiota transplants.  Kids everywhere are asking their parents for poop pills, fecal transplants.

Brock:               That’s what I got for Christmas!

Ben:                   It’s taking the world by storm.

Brock:               Mommy, please!

Ben:                   I’m actually talking right now to Jeff Leach, the guy who wants to live with the – it was like the Hadza tribe somewhere in, I believe, Africa and actually harvested poop from like an ancient warrior to inject that ancient warriors, you know, the – Hadza tribe guy’s poop into his backside thus replacing his own gut bacteria with that of a supposedly superior human being just to see what happen.

[0:10:00.9]

So – however in the case of this article, it was kind of the reverse.  This woman became obese after she got a fecal transplant from a donor who is overweight.  In this case I believe the donor was her daughter, yeah.  And so, this woman ballooned up and within two years after the transplant, gained 34 pounds and she described it as some kind of a switch happening inside her body that all of a sudden she felt as though she had no control over her weight.  So, it’s really interesting.  I’ll put a link, you know, as with anything over at bengreenfieldfitness.com/309, we’re trying to take really thorough show notes for you guys.  But if you wanna read about this and how the poop pill could potentially backfire and why if you are seriously considering asking for Christmas for a fecal microbiota transplant,   why – you might wanna choose your donor wisely and don’t like pick a – say like a homeless person with some kind of venereal disease or maybe like an obese person, or you know, pretty much go for the cleanest, most superior person on the face of the planet that you can get, if you’re gonna inject their poop into you.

Brock:               I’m trying to think who I would choose.  Who would you choose?

Ben:                   I’d probably go for like, maybe like “the Rock” you know, the…

Brock:               Uhmm, good call.

Ben:                   He’s a pretty good specimen.  I would probably write him a letter and ask him for some of his poop and see if he would be able to oblige.

Brock:               I was thinking Mo Farah.  Maybe it’ll make me super fast over a hundred meter.

Ben:                   Yeah, exactly.  I wonder if that’s true.  If you could just choose the super human power that you wanted and then approach that person and ask for their poop.

Brock:               We’ve figured it out how you steal super powers.

Ben:                   How to become beautiful, all handsome, strong, and fast all in one fell swoop.  It all starts with…

Brock:               …everybody’s poop.

Ben:                   ….your butt.  So, I guess while we’re on the topic of getting fat, there was also another article in The Atlantic about whether Costco is making us fat.  I know we’re talking about fat a lot but this was actually really, really interesting.  Professor of Economics at Georgia State University analyzed a number of theories about what’s actually driving the obesity epidemic, you know, whether it’s desserts, whether it’s desk jobs, whether it’s the declining smokin’ since tobacco suppresses appetite, and they looked at literally 27 different things.  Everything from like working hours to exercise trends, to gas prices when it comes to things that could potentially be contributing to obesity.  And what they found in the long run was that they were only two factors of the 27 they studied that were actually statistically significant drivers of obesity.  The first was the proliferation of restaurants, and that’s not a huge surprise if you think about it.

Brock:               That makes sense.

Ben:                   The second was the rise of warehouse food clubs like Costco or I know it’s also known as Sam’s Club in some states.  And well, regular grocery stores and access to regular supermarkets actually had a negative effect on obesity rates which I think makes sense because if you can go choose whatever healthy foods that you want rather than having to like be in a grocery store oasis say downtown Las Vegas where you all have access to restaurants.  It would become likely that you might lose weight by being able to have access to more healthy food but once you’ve get access to food in very, very large amounts at very, very cheap prices, it could become a driver for obesity and that’s basically what the conclusion of this study was was that the ad libitum access to high amounts of cheap food in large package containers could cause obesity.  And I would actually take that one step further and I would say that when you have like let’s say a small bag of almonds in your pantry, you know, even if you’re looking for healthy food, you’re likely to eat smaller portions of those almonds when you decide you’re gonna eat almonds vs. when you have the giant dog food bag size, you know, like burlap sack of almonds in the corner of your pantry that’s like this a) never ending supply of almonds and b) that driving thought at the back of your mind that you got to eat them all before they go bad, and you know, I remember when my family used to shop at Costco like we would go home with these carts of huge boxes of food and they were just be like almost like this pressure to eat it all, you know.  So I think it’s maybe even more than just access to cheap high amounts of calories, it’s the fact that you just got bigger boxes of stuff in your pantry.

[0:15:06.1]

It’s like…

Brock:               Yeah, and then you also pay a membership fee to go to those kind of places too, so there’s also the pressure to purchase more to make your membership well.

Ben:                   Right!  Right, exactly.  So, just realized that like if you’re listening in  and you shop at one of these supercenters like Costco for example, understand the psychology of eating and the fact that when you have larger amounts of food present, you’re gonna have this internal subconscious pressure to eat it and it’s not your fault, it’s just evolution.  So, the last thing – the final thing I wanted to mention and I just thought this was interesting because I myself have had high blood cortisol levels.  That’s something I’ve had to deal with as well as problems in the past with drops in testosterone usually related to hard and heavy training.  This was a study that came out in Science and Sports this month and I looked at the effects of short term creatine supplementation on salivary hormones – testosterone and cortisol.  And what they found was that after about 7 days of creatine loading, they saw an increase in testosterone concentrations and a decrease in cortisols concentrations.  And when you combine this with the fact that creatine has been proven in tons of studies – it’s the most studied supplement on the face of the planet for the past decade.  It’s been shown to be beneficial for everything from power and strength, to acting as a nootropic for increasing mental performance, and cognitive performance to now it’s been shown to increase testosterone and decrease cortisol.  It really is a pretty powerful molecule.  And obviously if you’re eating a lot of animal meat, you’re getting a lot of the cortisol that’s already concentrated in that meat, but if you’re vegan or vegetarian, I definitely think you should be in creatine and if you’re looking for just like kinda like a better living through science ergogenic aid, I recommend you do as I do.  I take 5 grams of creatine every morning.  It’s just kind of like a – you know, kinda like when I get up and I may get big glass of water and that’s exactly when I take it, I just pop 5 grams of creatine when I have my big morning glass of water and it’s easy.  So…

Brock:               I took 4 grams this morning for the nootropic side effects of it ‘cause I knew we had a show and I wanted to sound smart.

Ben:                   Yeah, so if you hear Brock pronouncing polysyllabic words during today’s episode then that means that he did indeed have his 4 grams of cortisol, oh not cortisol but creatine.  So creatine, stuff I take is called CreO2, what do you take, Brock?

Brock:               I’m taking the BioCreatine from Natural Stacks.

Ben:                   Uhm, I love how nobody can sell this creatine.  It has to be like CreO2 or BioCreatine ‘cause creatine just plain old creatine is boring.

Brock:               That’s lame.

Ben:                   You gotta sex it up.  So anyways, we do have a 50% discount for creatine.  I’m not gonna give it to you though, you gotta go to the show notes to grab it.  So if you wanna get some discounts on creatine, ha-ha, it’s the same stuff that I take but it’s over on the show notes – bengreenfieldfitness.com/309.  The one that I take is like a tablet, it’s about 1 and a half grams or so a tablet, so I just pop 3 and… that’s it!

Special Announcements:

Ben:                   (lullaby music playing)  Well Brock, this podcast is actually brought to you by a mattress company.

Brock:               (yawning)

Ben:                   Yeah, sleepy time.  Casper Mattresses.  So, Casper Mattresses are one of those guilt-free mattresses that have a handsome cover that compliments just about any bedroom.  They use a synthetic latex that’s made in Eco-friendly continuous pore facility.  Whatever the hell a continuous pore facility is.  But they’re made in the USA, in Pennsylvania and the fact that they use this type of latex means they eliminate any of the risks associated with latex sensitivity.  So, if you’re sensitive to say, condoms then you’ll still be able to handle it – Casper Mattress just fine.  And all of their foams have environmental certifications that ensure they’re healthy to be around.  Anyways, turn that music off.  That’s annoying, okay.  Seriously though, I actually have a Casper Mattress, it’s a hybrid mattress, it’s got premium latex foam combined with memory foam.  They are pretty comfy, and the thing is – they’re like a – they’re very cheap, it’s the best way I can describe it.  I think it’s like – I mean relatively cheap like a…

Brock:               Inexpensive.

Ben:                   Yeah, inexpensive would probably be a better, friendlier way to describe it.  But they’re like around 500 for a twin size mattress, I think it goes up to 950 for a king size but considering that other comparable mattresses, you’re paying $6,000, $8,000 for I mean like – mattresses can be really expensive.

[0:20:13.1]

                           They’re actually really good deal, and they are high quality mattress and I do actually have one of these in one of the rooms upstairs in my house.  And it is – as they say an obsessively engineered mattress at a shockingly fair price.  So if you’re looking for the right sink and the right bounce in your mattress, so check them out, casper.com and I think the place where you go to save $50 is casper.com/ben or you could use the promo code Ben over on the Casper website but $50 off on a mattress purchase.  Not bad.

Brock:               Not bad.

Ben:                   So, there you go.  And then another few things, first of all – coming up soon: March 3rd, March 3rd about every quarter inside the Inner Circle, my wife and I do basically a random show.  So we call it our What’s Working Now Show but we talked about a lot about the fitness gear, the supplement recipes, anti-aging strategies, biohacks, like all the stuff that we frankly – you know, like you and I don’t have time to go over on this podcast, Brock or kinda like the extras, or a lot of times the weird stuff, yes, believe it or not, there is more weird stuff than just poop pills, and overdosing on creatine that we get into these episodes and they’re a lot of fun.  We video record them and they are all live, so people can come and just like join us, and chat during those inner circle workshops.  So the next one is March 3rd, it’s comin’ up so I’d mentioned it for those of you who are inner circle members or if you’re not an inner circle member, you can go to bengreenfieldfitness.com/innercircle.  Fun way to kinda join the internal forum where me and Jessa, and Brock’s in there too and we talk with folks and we’ve got the podcast going in there, we have extra workshop videos, stuff like that.  So, it’s a fun way to kind of have a little bit of access to me without paying exorbitant coaching prices or something like that.  So, there you go.  And then also, another few things.  First of all, I’m speaking at the New Media Expo and the New Media Expo is a really cool place to go.  If you blog, if you podcast, if you are wanting to have an online business, this is a really, really cool conference to go to, and better yet as we’ve mentioned on a few podcasts before, it culminates with the Spartan Race in Vegas.  So you can go and hang out at the conference, eat your face off at the buffets everywhere, drink copious amounts of alcohol where you socialize with all the other new media expo folks and you got to remember what happens in Vegas, stays in Vegas.  So, you know how crazy podcasters and bloggers can get…

Brock:               Wheew!

Ben:                   Talking about WordPress and microphones, and then…

Brock:               What’s your – what are you gonna tell the people?  What’s the biggest tip you had…

Ben:                   Actually, what I’m talking about is just what I do, like how I do the podcast, and they wanted me to talk about where I got my start, and how podcasting comes in for me, what kind of equipment I use, and then also how I interact with the people who listen in, and how I use things like social media and basically they just wanna hear what Ben Greenfield does when it comes to building, you know, global fitness phenomenon, more or less, so.

Brock:               So you just go out on stage and basically say, “Every video you shoot, don’t wear a shirt.”

Ben:                   Don’t wear a shirt.

Brock:               Boom!

Ben:                   That’s right.  So, New Media Expo – go to bengreenfieldfitness.com/nmx and you can get 20% off, that code is too hard to remember.  “bgreenfield20” Let’s face it, you’re not gonna remember that.  So, just go to the show notes for this episode bengreenfieldfitness.com/309.  Grab the discount code, you’d be good to go.

                           Another copule of things.  Last two things actually.  The first is: Paleo FX is comin’ up.  If you haven’t yet registered, remember you don’t have to be paleo.  You can bring in contraband like baguettes and yogurt, and still be accepted and loved at the Paleo FX with open arms except from the people wearing bacon t-shirts – who – may, I don’t know, punch you in the face if they see you.

Brock:               I was gonna say, I think there’s some punching that might happen.

Ben:                   Yeah, that’s true.

Brock:               If you’re walking around with the bagels, someone’s gonna punch you.

Ben:                   Yeah.  Just be careful.  Like for example, if you bring bread, keep it in your purse or in your whole foods bag, and you should be fine.  So anyways, Paleo FX.  I’m not paleo but I’m gonna be there.

[0:25:01.6]

                           I’m speaking there, and the link to register for it is over in the show notes.  You may have heard me interview the guy who actually organized the whole thing and last Saturday’s podcast episode called Why Strong People Are Hard To Kill and Keith Norris was the guy interviewed in that episode.  And yeah!  He’s a great guy, so are the rest of the folks, most of them at least, but Brock and I will be there keepin’ things real, drinking our milk, eating our bread, so check out Paleo…

Brock:               I have a pocketful of oats the whole time.

Ben:                   That’s sounds dirty.  bengreenfieldfitness.com/paleofx15, that’s paleo, the letter f, the letter x, 15 and you can register for Paleo FX 2015.  And then the last thing is, if you are wanting to become a productivity ninja like you know how to manage your email inbox, hack productivity, enhance your cognitive performance, and learn how to use the latest and greatest phone apps, and productivity software like if you wanna use apps like, I don’t know, remember the milk or… what’s another one?

Brock:               They still make that app?  Man!  I was using that app like back in 2003.

Ben:                   Yeah.  I think they so still make that app.  Anyways though, Ari Meisel, my buddy Ari Meisel, really, really good guy when it comes to like knowing about how to use pretty much everything on the face of the planet.  I don’t know how he knows all these stuff to increase productivity.  I think he just spends his entire life in the iTunes app store, but check it out at bengreenfieldfitness.com/doless, bengreenfieldfitness.com/doless – that is a conference in New York, May 1st through the 3rd, May 1st through the 3rd.  It’s gonna be worth comin’ to.  So, check that out and, yeah! That’s it!

Voiceover:        Finally, a solution for healthy living that actually makes sense.  Ben Greenfield and his wife Jessa have cracked 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 fitness 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:

Ben:                   Hey Ben!  I love the podcast!  Quick question:  My heart rate, the resting heart rate, I woke up yesterday and it was at 38.  I skateboard, I am a personal trainer, I teach aerobics classes, a lot of high intensity interval training, I do spin classes, I instruct spin classes, so I’m pretty active.  I know having a low resting heart rate is good but it seems like lately the more rest days I’ve taken, the lower it gets.  So I don’t know if resting and that’s helping me get in better shape because I’m not over training.  I was kinda worried about that, I know you said you had a 42, 43 resting heart rate on some of your labs so if you could just answer that that would be cool.  Thanks!

Brock:               The only time I made into the 30s was when I had pericarditis.  (laughter)  I’m usually in the 40s.

Ben:                   That’s the way to do it.  Get a life-threatening inflammatory heart disease and you too can have a low heart rate.

Brock:               Or you can just be Ben!

Ben:                   That’s right.  So, yeah low heart rate.  Well, normally, a low heart rate in an athlete is indicative that they have an increased in blood volume and the ability to have a larger cardiac output for every beat of the heart.  Essentially meaning that your heart becomes more efficient, you’ve got more blood going around and so you for every minute have to pump fewer times with each heart beat in order to deliver blood to the rest of your body.  And when you think about it, that can actually have even a little bit of an anti-aging effect because your heart is kinda like a battery.  You’ve got x amount of beats in it over the course of a lifetime.  So if you’re constantly living at say like a heart rate of 60 or 65, you know, a lot of people are around 70, it’s crazy.  They’re going through a lot of heartbeats than you even if you’re an athlete, even if you have like an hour or an hour and a half a day where your heart rate is above a hundred, and maybe even like up a 150 or 180,

[0:30:09.5]

that balances out if it means that the rest of the day, like the other 22 or 22 ½ hours or whatever, your heart rate is at 40, you know, or 38 in the case of Ben, there’s a little bit of a life extending effect there too.  So, in most cases, is that low heart rate is not a bad thing, you know, in a non-athlete sometimes that would be associated with what’s called bradycardia, which can indicate that you have some electro or electrical abnormalities in terms of heart rhythm.  But in an athlete, you know, heart rate of 35, 40, 45, kinda in that range, that’s really, really common especially in endurance athletes.  And interestingly, they have been able to reverse runner’s bradycardia with training over stress.  There’s this really interesting article in the Journal of Sports Medicine where they basically took some runners who had this really low heart rate, and they put them into a state of overtraining, like short-term overtraining with a significant increase in intensity and they reverse their bradycardia.  And that’s a lot of times what you’ll see is, you know, if your heart rate all of a sudden starts to increase by more than about 5 beats consistently every morning, that’s a pretty good sign that you’re driving yourself with too much intensity and you’re getting out of that running induced bradycardia.  So that’s one way to identify overtraining – is if your heart rate all of a sudden gets higher.  But the flipside is true too.  Sometimes that low heart rate is actually not a good thing.  And to understand why, you need to understand the stages of overtraining.  So, there’s a lot of different ways that you can quantify overtraining, but typically what happens is first you get over reached and sometimes that’s called stage one overtraining.  And when you’re over reached a lot of times it’s a good thing, like many athletes and many coaches will purposefully over reached an athlete to beat them up a little bit, get them into a slightly tired state and then give them recovery day so that they super compensate and get stronger.  And if you’re not careful in that first stage of overtraining and you’re training tired, you are a higher risk for injuries, you’re at a higher risk for hormonal imbalances, like really, really high cortisol, sometimes it can get tough to sleep, sometimes you feel mentally stressed, emotionally stressed, a lot of times you get a little bit of sexual dysfunction, impotence just because you’ve used so much energy for exercise, sometimes in women you start to see amenorrhea becoming an issue, but that’s one of those deals where if you rest after you dug yourself into that slight hole, you bounce back even stronger.  Now, what happens typically in the next stage is sympathetic overtraining where your sympathetic nervous system becomes overactive and that culminates a lot of times with restlessness and over excitability and that rise in the morning heart rate.  You know, that rise of 3, 4, 5, beats in the morning heart rate, and this is typically synonymous or it happens simultaneously with high cortisol levels, high insulin levels, high glucose levels, and basically that very, very kinda wired type of approach.  So, it’s a little bit of a move from feeling a little bit beat up to really feeling overtrained, and having an excess of simulation of the sympathetic nervous system.  And that’s when you see the morning resting heart rate be a little bit high.  But then what can happen and a lot of people will think this is a sign of fitness, right, they’ll think that – hey, my blood volume is going up, my heart must be becoming more efficient, my cardiac output is improving because heart rate can drop at that point.  What happens is the sympathetic nervous system becomes exhausted and a lot of times you see a drop in cortisol, you see a lack of desire to compete, a lack of desire to train, a lot of exhaustion, typically there’s an injury that manifests right around the same time.  Sometimes multiple injuries, pains in the joints, and you’ll see a low resting heart rate, and an inability to even reach a high heart rate during training.  And that low resting heart rate is not a sign of an improvement in fitness but it’s a sign that you are getting into the latter stages of overtraining ‘cause first you get over reached then your sympathetic – your flight or fight nervous system gets over stimulated and then you get into that stage of para-sympathetic nervous system exhaustion, and that drop – that significant drop in the morning heart rate.  And so, usually that low morning heart rate, if it’s a state of para-sympathetic overtraining is accompanied by just feelin’ like crap, like no motivation to train, and typically how propensity for injury, it’s low cortisol, it’s not high cortisol ‘cause your adrenal glands are just like pooped out – to use the highly scientific term.  And so, yeah!  There are cases where a low morning heart rate is not a good thing but usually you’ll know. Like you know, for example if you’re testing your heart rate variability which I’ve recommended before, shameless plug here, download the Nature Beat app if you have an iPhone.  You go to greenfieldfitnesssystems.com/naturebeat, that’s’ the one that I use for heart rate variability measurements and if you’ve got a very low heart rate variability, and a low morning heart rate, that’s pretty much a sign that your parasympathetic nervous system has been overtrained.  I’m talking about like a heart rate variability that’s consistently like in the 60s and the 70s, like that’s what you’re gonna see when you’re in a state of overtraining.  If you’re just a little bit stressed out from work the day before, you know, it’s gonna be 70s, the 80s but ultimately, yeah, that form of a low heart rate can be a bad thing but not necessarily unless it’s accompanied by their symptoms otherwise it’s a sign of really good fitness.

Jeff:                   Hey Ben!  Hey Brock!  My question for you is in regards to the effects of the training mask.  I like a little more understanding on what effects it does have on your body after wearing it on a short distance run such as 3 miles.  My legs feel really heavy afterwards.  I would assume that’s lactic acid buildup.  I look forward to hearing your response.  Thanks!

Brock:               Yeah, I’ve started using the – oh no, what’s the other thing called and looks like a – an e-cigarette?  PowerLung!

Ben:                   Oh PowerLung, yeah.  Well, you don’t really sue the PowerLung when you’re exercising, like – well, you could but you got to like hold it up to your mouth.  It would really be awkward.

Brock:               I think I brought it up that was like I like to use it when I’m sitting in front of the TV and that some, but it shot across the room and broke a little bit but…

Ben:                   It shot out of your mouth?

Brock:               Yeah.  It did.  I was breathing too hard.  I overpowered it.  But anyway, yeah, the training mask – mine’s been in the drawer for a while.  You use yours all the time, don’t you?

Ben:                   Actually, do use the training mask a lot yeah, just because I’m all about, you know, kinda like killing two birds with one stones if I do morning yoga.  I’ll just put on the training mask to train my inspiratory and expiratory muscles a little bit more to get my heart rate a little bit higher and to you know, you essentially when you take it off, it start to feel that you have a third lung and that’s really out work.  It’s like – it causes you to become more aware of taking fuller and deeper breaths.  So, technically if you wanna look at this from a physiological standpoint, when you breathe against resistance, like when you put on one of these masks and all of a sudden breathing becomes hard, the lining in your lung stretches out and the reason that it does that is it allows the alveoli which is where the gas exchange occurs in the lung to also become stretched – the alveoli surface area becomes stretched and that allows for more blood flow to the alveoli for more oxygen transportation into the blood.  So you’re increasing the surface area and because of that, increasing the amount of gases that you can transport into the bloodstream.  The other thing that you’re doing though and I think this is something that – I think this is really the most powerful aspect of using something like a training mask especially like earlier in the day – like doing something to start off  your day is because you become very aware of taking deep breathing.  It’s almost that you turn on your awareness of deep diaphragmatic breathing ‘cause it’s pretty much impossible to get enough oxygen through that thing or to exhale off carbon dioxide without really forceful inhales and exhales.  So you’re training a lot of your rib muscles, you’re training your diaphragm, you are stretching out your lungs and your working on your alveoli, but I’m gonna be straight forward with you.  I haven’t seen a lot of clinical evidence of an increase in actual oxygen delivery to blood flow ‘cause that’s a pretty difficult study to pull off.  I’m not quite sure how you would – how you would do that without a pretty intensive laboratory setting study and possibly even muscle biopsies.  You know, if you wanted to look at the actual oxygen exchange or oxygen delivery to muscle tissue, but as far as activation of inspiratory and expiratory muscles, as far as the activation of the diaphragm, deep breathing, that type of thing, that’s very simple to quantify.  You can look at like your respiratory rate the rest of the day, you can also qualitatively just pay attention to how deeply you’re breathing, how oxygenated you feel, and I notice a big difference when I use one of these things.

[0:40:02.1]

                           Now, as far as the lactic acid component, you know, a lot of people think that oxygen and lactic acid are pretty – uhm, what would be – the way that I want to describe this, they’re basically – the oxygen is the one biggest way that you get rid of lactic acid. But the fact is, lactic acid can be formed anytime glycolysis takes place.  So anytime that you are burning carbohydrates or you’re working out an exercise intensity that burns carbohydrates, lactic acid is gonna form whether or not oxygen is present or oxygen is absent.  So, it’s actually never been shown that a lack of oxygen in the muscles at any exercise intensity above lactate threshold is necessarily going to cause this huge accumulation of lactic acid.  So generally what happens is lactic acid gets converted into pyruvate which can then get converted into glucose, and you do need a little bit of oxygen to allow that to happen, that’s called the Cori Cycle.  And then glucose gets metabolized by working muscles or it can get stored in the muscles as glycogen.  So, clearance of lactate from the blood can occur that way, but lactate can also – it can be buffered by enzymes at the muscular level without necessarily getting converted to pyruvate in the presence of oxygen and getting converted into glucose.  So lactate accumulation, uhm, I’m not convinced that you’re gonna be in like a state of extreme lactic acidosis when you’re using one of these training masks.  I’m not sure, and again, like I haven’t seen it proven or I haven’t seen any studies that have shown you accumulate a bunch of lactic acid when you use one of these training masks.  It’s more likely that you would accumulate lactic acid just from pushing yourself at a harder intensity.  But it is really interesting to see a study on whether or not there actually is a buildup of lactic acid from some kind of a lack of oxygen by using something like the training masks.  I think that possibly one of the things that you maybe feeling as far as the heavy legs when you’re using something like the training mask, is instead of shuttling your blood to your inspiratory and expiratory muscles, and your diaphragm and just lets blood to go around because of your respiratory muscles are having to work rather than necessarily an extreme buildup of lactic acid in the legs.  And the reason that I think that might be the case is that there was a study that was done in the Journal of Strength and Conditioning pretty recently, and they didn’t use the training mask with it, what they did was they studied rugby players who are doing shuttle runs back and forth on the grid and they’re actually doing a defensive roll during the shuttle run where they drop the ground and roll on their back, and they roll to their chest again before standing up and continuing to run.  I like to do that when I’m just running down the street just to…

Brock:               Just drop and roll.

Ben:                   I just drop and roll.  Just – just ‘cause it looks cool.  Yeah.

Brock:               People are like – what?  What happen?  Is he okay?

Ben:                   I’m training to be an assassin, ninja.  Anyways though, they did this and what the researchers measure was blood lactate levels, and these guys were wearing a nose clip to restrict their nasal breathing, and of course, then they have another group that shuttle run normally and there was no difference between the restricted breathing condition and the normal condition and when they looked at blood lactate.  And so, I just really doubt that restricting breathing is gonna cause a significant amount of lactic acidosis.  I just think there’s probably something else that’s going on and my hypothesis is that it’s just shuttling of blood around the body rather than a huge buildup of lactic acid.  So, the other thing there are some situations in which I don’t think you should use a training mask.  And there was another study – you know, I came across it. It was two months ago, I think it was the Journal of Strength Conditioning Research, but they noted a drop in movement quality in the presence of hypoxia.  Meaning that if you’re doing like say Olympic weight lifting or you’re doing skill training, maybe you’re doing some running drills or you’re working on cadence or something like that, I don’t think that restricting oxygen or distracting yourself by putting a huge strain on your inspiratory muscle is a good idea. I even find that when I’m doing yoga wearing something like the elevation training mask, I can’t really focus that well on the more advanced poses.  So, what I’m trying to say here is, biomechanical quality of movement can go out the window when you’re wearing one of these things.

[0:45:06.3]

                           So kinda like pick your poison wisely and don’t use it in situations where you might either increase your risk of injury, or be training yourself to have poor quality of movement.  Basically, use a training mask when you’re doing things that you’re already good at as far as movement goes or things that don’t require huge amount of movement quality like if you use to ride in your bike, that doesn’t require a lot of biomechanical coordination.  I suppose there are some individuals you have seen ride a bike, falling over at stop lights, probably you should wear a training mask…

Brock:               You haven’t seen me ride my bike.

Ben:                   Yeah, but hopefully I’m getting the idea across here, right?  Like basically if it’s a very complex movement, don’t wear one of these training mask.  Don’t freakin’ like hop on them, bossy bolt the gym with a barbell on your back doing squats, wearing a training mask.  Don’t be that person.  As a matter of fact, don’t even be the person hopping on a stability ball at the gym to do a squat, period.  It’s kinda silly.  But if you’re just gonna like go do a tabata set on a treadmill, you know, throw on one of the training mask, and that would really help you with your deep diaphragmatic breathing.  If you can do yoga session and just do your normal yoga sun salutation, throw on a training mask so you’re working inspiratory and expiratory muscles even harder.  But to answer your question, that was a really long answer, Jeff, but no it’s not lactic acid buildup.  It’s probably just the shuttling of blood to more of your inspiratory and expiratory muscles.  So, we do just like we have discounts on – we get so many discounts.  People are pretty generous with the Ben Greenfield fitness show.  We have a discount on the training mask.

Brock:               That’s why they call you bargain basement Ben!

Ben:                   That’s what they call me.  GREEN1 is the discount on the training mask.  So, GREEN1 will give you a 20% discount at  trainingmask .com.  So, if you wanna get one and try it out, if you don’t have one, go to trainingmask.com, use 20% discount code GREEN1, it’s green and number 1, you get a discount.  So, there you go.  Knock yourself out, don’t pass out.

Dan:                  Hello Ben and Brock!  This is Dan from Talkeetna, Alaska.  I have a question about Chaga.  It’s a kind of fungus that grows on  paper birds trees and it allegedly has some cancer-fighting properties as well as some enormous load of antioxidants.  What do you know about this stuff?  Is any of these true?  Is this a good thing to add to my regular routine of healthy supplements, etc.?  Love the show!  Look forward to hearing input on this. Thanks a lot.  Bye.

Brock:               I have to look up Chaga.  I’ve never heard of Chaga.

Ben:                   Chaga!  I actually – I hadn’t heard of it about until a couple of months ago, and I actually got Chaga tea.  There’s this stuff called Four Sigma Foods Chaga Tea and it’s got like mint and rosehip, and what else is in there – like Ginseng, and chaga.  I’ve got a box of it upstairs right now.  I’ve actually have a couple of it this week.  And what chaga is, you know, when you look at it from like a cancer-fighting standpoint, is it does have compounds in it.  A lot of mushrooms have compounds in it that could potentially have anti-carcinogenic properties.  The compound…

Brock:               That’s right, chaga is actually a mushroom, isn’t it?

Ben:                   Yeah, beta-glucan…

Brock:               That totally freaked me out.  That seems…

Ben:                   Yeah, grows on the side of trees but beta-glucans have been shown in research to have an effect on cancerous tumors by triggering an immune system response.  They are polysaccharides, and a lot of mushrooms have these.  But yes, chagas are pretty high on these and it’s got pretty high antioxidant amounts in it.  It’s got what are called geno-protective effect so it may even decrease the rate in which telomeres shortened,  so it could have a little bit of an anti-aging effects, too.  And again, like I hadn’t heard about chaga until a few months ago and started to look into and it’s got a lot of other cool things.  Like it’s got a bunch of terpenes in it, kinda similar to coffee or tea, and there’s a little bit, because of that a little bit of like a wakefulness effect, right, like a little bit of cognitive boosting effect.  So it acts similarly like we’re looking at reishi and shitake, and cordyceps which is more of a fungus than a mushroom per se.  It’s got a lot of really cool properties, it’s relatively high in minerals as well, and I’m starting to see it appear in more and more things like bars, and powders, and teas ‘cause I think a lot of more people are finding out about it.  But this specific thing has been studied for its anti-tumor effect, it’s effect on blood sugar.  It’s even been studied a little bit when it comes to HIV.

[0:50:02.0] 

                           And then finally for chronic bronchitis or pneumonia, or lung disorders.  It appears to help a little bit with those types of things as well.  So it’s like a general immunity type of effect.  So, yeah, it’s just a mushroom, grows on birch trees and yeah…

Brock:               Most importantly, how does it taste?

Ben:                   You know, they’ve got a little bit of Stevia.  The only form in which I’ve personally consumed chaga has been in this tea.  The tea is made by – I’ll put a link to it in the show notes – Four Sigma Foods.  They made like a reishi tea, a cordyceps tea, pretty much like if it has mushrooms in it, they make it.  And they use what’s called dual extraction, and from what I understand dual extraction allows you to get a more concentrated form of the herb kinda in an itty-bitty tea bag.  So, it’s kinda like they say in Aladdin – phenomenal cosmic power.  Itty-bitty little space!  So anyways…

Brock:               Is that what they say?

Ben:                   I’m pretty sure that’s what the genie says in Aladdin, yeah.  So…

Brock:               You have children, don’t you?

Ben:                   I have ‘lil – I have children, yes.  We play the Disney channel on Pandora 24/7.  It’s crazy.  As a matter of fact, I’ll tell you a funny story ‘cause we always like to talk about dirty things on this podcast.  I don’t know why.  My wife and I wanted to get it on the other night, and we turn on the radio beatin’ like the sound system in the house, and it was like Pocahontas singing Just Around the River Bend, and there’s nothing to just all of a sudden kill the mood as Disney coming on.  And because Disney has pretty much like in our house 24/7 so if we turn on the radio, we wanna get like some kind of a romantic channel and we have to fight through Disney song and somehow maintain staying in the mood as we – as we anxiously trying to change the channel.  So, anyways…

Brock:               (singing)  It’s a small world after all, oh no!  (laughter).  Oh, my boner!

Ben:                   Oh my gosh!  I hope no children are listening in right now.  So, chaga tea, I like it.  I actually really like this Four Sigma Foods stuff ‘cause it’s a really pure blend and you can go and check out their website.  It’s actually been around a really long time and they’ve been making this tea for quite a while using wild mushrooms and this dual extraction process that they use a lot to get it.  Really concentrated as well, so chaga tea, I’m a fan.

Steve:                Hey Ben!  So, I am a three-event water ski athlete which I know is something very odd but I’ve come to find that balance is a key component of this sport.  I was just wondering if you had any good ideas on vestibular training, also somatosensory training.  Thanks.

Brock:               That was quite a while ago that you had that fellow from Zed Health on.

Ben:                   Yeah, or as we say here in the US – Z Health.

Brock:               Oh yeah. Z Health.

Ben:                   Yeah, we’ll put a link to that in the show notes but I interviewed this guy named Eric Cobb and he has this training program called Z Health.  And it trains your nervous system, like they’re the people that make for example, this Vision Gym which is – you order it and you get a series of eye charts, and eye training tools, and eye training exercises, and that would be considered training your visual system, right, so you got like your visual system and your vestibular system which is kinda like more like your ears and your somatosensory system which is more like your joints.  And those are three main balance systems that you’d wanna train if you’re sayin’ an athlete, and frankly a lot of us train our muscular skeletal system and neglect a lot of these neuromuscular components.  But Z Health, like they certify personal trainers but then they’ve also got packages that’ll train these different elements of your nervous system.  And I think it’s really important so they do visual skills training, and you’ll do like balance challenges, and really non-traditional strength training exercises and now what they call sensory integration drills where you’re doing things for example, convergent and divergent charts with the eyes where you’re training your eyes to move farther apart, and then close together, and then up and down, and so you’re increasing you peripheral vision, your eye tracking, your visual perception, your acuity, etc.  And then, it’s actually a pretty good method if you’re on glasses or you use contacts – on glasses, wearing glasses, yeah.  You’re on drugs.

Brock:               On drugs, on glasses…

Ben:                   Uhm, anyways though, so that’s a pretty cool program that you should go, listen Steve or anybody else who wants to improve balance.

[0:55:00.2]

                           You should go, listen to that podcast there with Cobb ‘cause he gets into a lot of the stuff.  We’ll put a link to it in the show notes over at bengreenfieldfitness.com/309 but as far as, you know, you asked specifically about vestibular and somatosensory training, and that’s not really the eye training as much as that is like I mentioned – it’s more of the ear training and more of the joints training.  So for the vestibular balance, just think about anything that you would do to take care of your vestibular apparati which should be your ears, right, so you’ve got like motion and equilibrium, and knowledge of where your body is at in space, that’s all governed by your vestibular apparatus which is part of your ear.  You have these three little canals in your ears where gravity is detected and so is like front to back, and side to side movement.  So these canals are filled with a special fluid.  It’s called endolymph and that detects rotational movements when your head rotates in one direction.  You know, stuff essentially slushes around in there and kinda detects where you at in space, and if you don’t take care of your ear anatomy and your ear health, then you can lose a lot of that vestibular balance.  So for example, if you listen to a  lot of loud music, if your clubbing a lot, if you’re playing music really loud in your cars or in your headphones or even if you’re holding cell phone up to your ear which produces vibration and radiation and heat, that can all affect your vestibular balance.  So, take care of your ears in that sense.  And then when you consider that these fluids slushes around whenever you are thrown off balance, you can do things like when you’re at the gym, when you’re walking, look for things to stand on around you like narrow ridges or sidewalk posts, or the back of the bench in a park or the rails on fences, and approach movement as a little bit more of like a Parkour kinda like exploring type of activity where when you walk into the grocery store, maybe you’re balancing on the little curbs in between the – where the car is parked and maybe you are focusing on – the grocery store parking lot is probably a horrid example.  Jumping off a car…

Brock:               That seems dangerous.

Ben:                   … and leaping over the backs of small children, but…

Brock:               I was hanging out with Katy Bowman last fall and I was like sort of walking towards her and she was standing there on one foot on one of those little concrete barriers in the parking lot.  Now I was waiting for her to do something really cool and she didn’t move.  She has kept standing there and I finally was like – are you gonna do something? And she’s like “I’m doing it!”  And she was basically doing exactly that.  For those of you who don’t know who Katy Bowman is, she’s like – she’s awesome, you just look her up.

Ben:                   Yeah.  I mean, even right now while we’re talking… I’m on my little treadmill that I walk on when I’m on my desk but I’ve got this foam pad, it’s called a Kybun – k-y-b-u-n, and it’s one of these anti-fatigue pads you that you can stand on, but it’s really dense foam and when I stand on one leg like right now I’m standing on my left leg, it’s almost impossible for me to stay still, right, like these little vibrations and these little movements that are forcing that fluid in my ears to slush around and can you hear the fluid slushing, Brock?

Brock:               Always.

Ben:                   Slush!  Slush!  Anyways though, I’m training my vestibular system when I do stuff like that.

Brock:               They’re very noisy in your ears.

Ben:                   So take care of your ears but then also engage in activities that kinda force you to make these micro adjustments.  And then as far as your somatosensory balance, that just refers to the fact that your skin, and your muscles, and your joints, all have these sensory receptors. They’re called proprioceptors and they’re sensitive to stretch or pressure in the surrounding tissues and so like when you feel increase pressure in the front part of the soles of your feet when you lean forward, the sensory receptors in your feet are sending impulses to your brain that help you recognize where your body is at in space even if your eyes are closed, you  know, so your visual system is turned off, or your ears are plugged.  So you can train your somatosensory system without your eyes or your ears being involved.  And really, part of that is the type of thing we just talked about like standing on unstable surfaces like wobble boards or thick balance mats or even these balance disk pillows that you see at the gym.  But there are other things that you can do too like vibration platforms, those are great like doing it like yoga moves, standing on one leg, even standing on both legs on a vibration platform, that’s really great for your somatosensory system.  A mini trampoline works kinda similarly like you can – my grandma actually has one of these mini trampolines and when I visit her house in the mornings – I don’t know why I haven’t got one for my own house ‘cause they’re kinda fun.  But when I get up in the morning, I bounce up and down on that thing.  You could do like 10 bounces for your left leg, 10 for your right leg, and do like 9, 9, 8, 8, 7, 7, just like go down to 1.

[1:00:03.1]

It’s almost like meditation, but it’s kinda fun and it has that one-two combo of course, it also induces a bowel movement in the morning so you got that.

Brock:               Hooray!

Ben:                   You got that going for you too. You don’t have to strap on running shoes and go for a run.  It’s the insty poop machine.  So, actually I don’t know if the vibration platform works the same way too.  You can try.  Get into like the squatty potty position on a vibration platform.  Anyways though, I’m a fan of any of those kinda surfaces that move around a little bit as you’re standing, and then anytime you can find excuses stand on one leg and for proprioception interestingly, you really fire up the proprioceptors when you stand on one leg or when you balance at elevation.  So if can fool your body into thinking that’s in danger by getting up on a plyometric box and doing single leg stances up on a plyometric box, where it’s not like you’re gonna die if you fall off the thing, but there’s a little bit of a balance component.  Or you, you know, if you’re outside you can find a rock to stand on or even like walking on a fence or balancing on a park bench, doing things like that can actually be really, really great for turning on the proprioceptors even more than you would normally.  So, using elevated surfaces, that’s another great cue for your proprioceptors system.  So those are some of the things that I would do.  I’ll put a link to the Z Health podcast in the show notes.  If I can find a link to this – this foam mat that I stand on while I’m working on my desk, I’ll get that in for you too, it’s called the Kybun.  It’s made in Israel but I’ll see if I can find it for you.  And yeah!  So that’s where I would start.

Laurie:              Hi Ben, this is Laurie.  I’ve been listening to your podcast for many years.  I’m excited to be able to leave a first question.  So, I heard recently that there are differences in cinnamon.  I know that cinnamon can help with blood sugar and I wanted to find out what type of cinnamon we should be eating or adding to our foods to have this great – to keep our blood sugar normal.  Anyway, thank you so much.  Love your podcast and have a great day!

Brock:               There’s the store down the street from my house.  It’s like one of those organic bulk stores and they sell ground cinnamon, and they sell the cinnamon sticks.  And the cinnamon sticks are like sale on – cinnamon sticks.  And they’re like easily like 5 times the price.  I had to bring them home and put them in the coffee grinder and grind them up but they taste so much better.  It’s amazing!  I could just, it’s so cinnamoney!

Ben:                   That’s actually a way to tell if your cinnamon is made from true cinnamon is you get those cinnamon sticks and if you look at them really closely, the plant bark is thinner.  So you can see multiple layers of the bark on the cinnamon sticks…

Brock:               I can crumble it up with my fingers.

Ben:                   Yeah.  Like that’s – that’s real cinnamon like most of the time when you get a cinnamon stick or even when you get cinnamon in general from the grocery store, it’s not cinnamon, it’s cassia, and it’s really – it doesn’t have many of the same biological benefits of cassia.  Now, I mean technically, cassia is in the cinnamon family, it’s nowhere near this Ceylon or Kaylon or however you want to pronounce it.  It’s C-e-y-l-o-n, that’s the form of cinnamon that’s been found to be beneficial for say, controlling blood sugar or for having like the fiber effect, and the beneficial effect, it can even act as a probiotic for the good bacteria in your gut.  Cinnamon has a lot of cool effect from type 2 diabetes, to antioxidant activity, and all the studies that have been done on it and they even compared like Ceylon, it’s also known as common cinnamon with cassia cinnamon and the Ceylon, always wins out as far as the amount.  Usually it’s the equivalent of right around 2 teaspoons.  Some people don’t eat enough cinnamon to get the benefits.  Like in my morning smoothie, I put a couple of teaspoons of cinnamon.  That’s how you get the fiber, the blood sugar controlling effect.  Anytime you take it with a meal that has carbohydrates, it will lower the blood sugar so, you know, if you’re gonna have like a twinky, put some cinnamon on there, and it’ll definitely help out.

Brock:               I guess.

Ben:                   Yeah, but it’s Ceylon  C-e-y-l-o-n.  I’m not sure if there’s anything else I should add to this discussion aside from just like – if you really want the blood sugar controlling ability of cinnamon, you do need to get the Ceylon form.  So…

Brock:               So it is just that much better or does the other one actually not have any effect?

Ben:                   Well, it’s the coumarin content.

[1:05:01.4]

                           Coumarins are these plant components and there are naturally occurring levels of coumarin in Ceylon cinnamon that are pretty small and they’re much, much higher in the cassia cinnamon that are – they can actually be a little bit toxic to the liver, a little bit toxic to the nervous system, but it also inhibits a lot of the blood sugar lowering effects that the cassia cinnamon could have.

Brock:               Gotcha!

Ben:                   Yeah.  So I mean you may get a little bit of benefit from the cassia but as far as the research and again, there’s multiple research studies that they’ve done on the effects of cinnamon extract on the plasma glucose and on blood sugar control because they actually have looked at it quite a bit for – it’s anti-diabetic effects, and always it’s the Ceylon that wins out, so.

Brock:               I’ve been waiting for the one factor in life to come along and put me in the “pour house” and I think it’s gonna be my cinnamon addiction…

Ben:                   That’s right.  Between like cinnamon, upgraded coffee, what are the other things, now we’ve got chaga tea to throw in there…

Brock:               And now all the creatine…

Ben:                   Yeah, and the creatine, yeah, we just basically bankrupted folks with podcast number 309.  So… but that’s alright.  If you do still love us, even if we just bankrupted you, you can leave a review.  And if you leave your review in iTunes, we will send you a sweet Ben Greenfield fitness gear pack.  A tech t-shirt, a BPA-free water bottle, and sweet beanie that you could even wear when you’re doing your little cold thermogenesis sessions ‘cause it actually just cause you to wear a beanie, to wear gloves, to wear socks or shoes, and to wear something over your crotch.  You cover the vital areas, it can actually help out the effects of cold thermogenesis.  So whatever you consider to be a vital area, cover up and the beanie will help you do that.  I was actually wearing the beanie the other day and someone came up to me, asked me if I knew Ben Greenfield, and I…

Brock:               Did you say no?

Ben:                   I actually… I said yes, and I was quiet because I want to see what they would say.  Anyways though, so a beanie is another thing that you will get if you leave your review.  If you hear us read your review on the show, just email [email protected] and we’ll get a gear pack your way.  So, this week’s review is called R & R Like a Girl by ELAHuggs.  Great name.

Brock:               ELAHuggs!

Ben:                   So, Brock, you wanna take this one away?

Brock:               Have you ever listen to the Ella On The Air, or On The Air With Ella podcast?

Ben:                   On The Air With Ella? No!

Brock:               Yeah, that’s a – this is her.

Ben:                   Sounds like a Canadian thing.

Brock:               No!  I don’t think so.

Ben:                   Oh really?  She’s – was it a podcast?

Brock:               Yeah!

Ben:                   And this is the Ella that – that…

Brock:               This is the Ella!

Ben:                   How do you know?

Brock:               She said it at the end of her review.

Ben:                   Oh, okay.  Hon, take it away!

Brock:               Alright.  So it goes like this:  Starts with a NOTE: “You’re getting this review because you ask for a post-vaccination show rebound and I am here to help.”

Ben:                   Uhm, that’s awesome.  ‘Cause we got crucified.

Brock:               Yeah.  That is awesome.  And, it goes like this:  “Ben knows his stuff but maintains enough humor to make his actual super hero-ism…” super heroism?  There we go.  “Just bearable.” Just bearable.

Ben:                   Just barely.

Brock:               “Seriously, he is amazing.  Brock is an under-appreciated, great “everyman” co-host.  (Well, “everyman” is relative here).  Ayt!  What does that mean?

Ben:                   It means you’re very normal.  (chuckles)  Alright, sorry, go ahead.

Brock:               It sound that she said that and then took a back.  But anyway,  “Thanks for remembering that chicks dig your show too.  Thanks for the fact-based knowledge bombs, the great research and the humor.  As a sign of my devotion, I volunteer to replace your terrifying intro/outro with someone who can pronounce “triathlon”.   Keep the great content coming.”  Ella from On The Air with Ella podcast.

Ben:                   Now I’m gonna have to go listen to Ella’s podcast.

Brock:               Yeah.  I think we just plugged it several times for so that helps her out.

Ben:                   Yeah, that’s true we did just plugged her.  So, Ella you can just send your check to… uhm,  no I’m just kidding.  Anyways though, yeah that’s great!  Cool!  I like it!  Well, if you’re listening in and you too would like to leave a review and spread the good karma all over the place, then just go to iTunes and you can leave a star, leave a review.  Be nice.  So, that being said, we’ll also put the links for everything we talked about on the show like the training mask discount code, and the chaga tea I was talking about, the desk mat, Z Health, all the different places Brock and I are gonna be like the New Media Expo, and Paleo FX,

[1:10:01.3]

we’ll put all that in the show notes at bengreenfieldfitness.com/309 and be sure to tune in this weekend for a special episode and I believe this one is about if I’m not mistaken, what’s called drainage and detox.  Kinda gross!  It’s actually – it’s a really kinda gross podcast ‘cause it’s about drainage but it’s actually kind of fascinating too.

Brock:               It’s not called – it’s not leakage at least.  Drainage sounds like it’s on purpose.

Ben:                   Exactly!  So, check that out and until next time.  Have a healthy week!

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

[1:11:21.7]       END

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

#309: Is A Low Heart Rate Bad, Chaga Tea, Cinnamon, The Best Ways To Build Balance & More!

cinnamon

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

Feb 18, 2015 Podcast: Can A Low Heart Rate Be Unhealthy, Does A Training Mask Make You Slower, What Is Chaga, The Best Ways To Build Balance, and What Is The Best Kind Of Cinnamon.

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

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

This podcast is brought to you by Casper. Get $50 toward any mattress purchase by visiting www.casper.com/ben and using promo code ben.

March 3, Tuesday, 7pm Pacific/10pm Eastern: This month’s Inner Circle workshop is our quarterly “Winter 2015 What’s Working Now Show”, in which you get to join Ben and Jessa as they talk about the latest workouts, fitness gear, nutrition supplements, recipes, anti-aging strategies, biohacks, healthy kid tips, and more – along with your questions and answers!

March 6-9, 2015: Come on the Spartan Cruise with Ben Greenfield and family! Use code BEN10 to save 10% when you book this cruise to a private island in the Bahamas for the ultimate tropical Spartan Race. This cruise includes free travel for kids and a kid’s Spartan race, along with a sprint Spartan for the adults, tons of partying, beautiful beaches and new, exclusive island challenges.

April 13-16, 2015: Ben is speaking at New Media Expo, where the world’s top bloggers, podcasters and content creators teach you how to make money by creating content online, and how to enhance your blog, your podcast, your videos and any other media you create online. Better yet, you can come and attend the conference, then join Ben at Spartan Vegas on April 17! Click here to register for New Media Expo and use code “bgreenfield20″ to get 20% off the current pricing.

April 24-26th, 2015: Come hear Ben speak at PaleoFX 2015. The can’t-miss conference that is the Who’s Who gathering of the Paleo movement, with world-class speakers including best-selling authors, physicians, nutritionists, research scientists, professional athletes, trainers, sustainability and food activists, biohackers, and more.

May 1-3, 2015: Ben is speaking at Ari Meisel’s Less Doing Conference, the year’s top conference for learning about things like how to manage your email inbox, hack productivity, enhance your cognitive performance, learn how to use the latest and greatest phone apps and productivity software, free up as much time as possible, and much more! Click here to get more details and to book a free productivity call with Ari.

The Ben Greenfield Experience is now available for either May 15-17 weekend or May 22-24 weekend (you choose): This is a once in a lifetime opportunity for you to be completely immersed in Ben’s unique combination of healthy, ancestral living and cutting-edge biohacking. Total cost is 10K for entire weekend(Fri/Sat/Sun) – includes yoga, workouts, food, and the full learning and living experience. You’ll leave completely equipped with everything you need to know to reinvent your home, your body and your life.

The entire experience takes place at the Greenfield home in the forest, which is completely biohacked to support optimum human biology, including 100% organic and green experience with zero electrical pollution, allergen-free materials, natural mattresses, circadian rhythm matched lighting and much more – including:

-Outdoor obstacle course on 10 acres of forest, with nature walking trails, climbing wall, rope traverses, spear throws, sandbag carries, Tarzan swing, monkey bars, mountain bikes, woodchopping and everything you need for the ultimate outdoor fitness experience.

-Completely outfitted gym with power lifting rack, indoor swim trainer, hypoxic air generator, bike trainer, elevation training mask, luxury Tru-Form running treadmill, outdoor yoga patio and much more.

-Cold thermogenesis endless swimming pool with chlorine-free, naturally ozone-treated hot tub for a one-of-a-kind outdoor, winter forest swimming and soaking body treatment.

-Plenty of biohacks to play with, including a recovery-enhancing Biomat, infrared lighting, electrostimulation, inversion table, power lung, and ore.

-Locally-sourced, natural and nourishing food from over a dozen nearby organic farms and Ben’s goats, chickens, organic vegetable garden, along with filtered, structured and deeply hydrating well water.

-Giant living room with wood burning stove and enormous oak table for learning, socializing, working, eating and relaxing.

-Outdoor obstacle course workouts, hiking excursions, yoga and high performance living led by America’s top personal trainer.

E-mail ben at bengreenfieldfitness.com if you are interested, and Ben will set up a private phone call with you to discuss details and your eligibility.

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

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

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Listener Q&A:

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

Can A Low Heart Rate Be Unhealthy?

Ben says: When he woke up yesterday his heart rate was 38bpm. He knows having a lower hr is good but lately it seems that the more rest days he takes, the lower it gets. Is this a sign of overtraining? He is a little worried about that. He is a skateboarder, spin instructor, personal trainer, teaches aerobics and is pretty active.

Does A Training Mask Make You Slower?

Jeff says: He wants to understand the effects of the TrainingMask better. When he uses it for a shorter run (like a 3 mile training run) his legs feel really heavy. He assumes that is the lactic acid build up? Can you explain how this is working?

In my response I recommend:
-www.TrainingMask.com – GREEN1 gives 20% discount

What is Chaga?

Dan says: He wants to know more about Chaga. It allegedly has cancer fighting properties as well as a huge load of antioxidants. Is this true? Is this something he should be adding it to his list of supplements?

In my response I recommend:
-FourSigmaFoods Chaga Tea – ben-greenfield gives 15% discount

The Best Ways To Build Balance

Steve says: He is a 3 event water ski athlete and he is looking for some help with his balance (a big part of what he does). Do you have any good ideas on vestibular and somatosensory training?

In my response I recommend:
-Z-Health and my podcast with Eric Cobb
-Kybun desk mat

What Is The Best Kind Of Cinnamon?

Laurie says: She recently heard that there are different types of cinnamon out there. She knows that it can help with blood sugar and wanted to find out what type of cinnamon we should be eating and adding to our food to get this benefit.

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

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Why Strong People Are Harder To Kill (And How To Get Strong).

strongman
I think I first heard it from a Navy SEAL that “Strong People Are Harder To Kill”.
And you’re going to learn all about why that is in today’s podcast, with my guest Keith Norris.
At 15, Texan Keith was already involved in one of the premier fitness and weight training scenes in the country ­­ Powerhouse Gym, a legendary bodybuilding, training, and powerlifting mecca in San Antonio that launched the careers of athletes like Ms. Olympia Rachel McLish, Lori Bowen-­Rice, Jeep Swenson and many others.
A knee injury derailed Keith’s career as a linebacker at Texas State, but his experience rehabbing and working with some of the best strength coaches in the country continued to increase his interest in intelligent body development. In the mid 90s Keith competed in AAU Bodybuilding and won the title of Mr. Virginia and runner-up to Mr. America.
In 2010, after navigating a successful 9­ year military and 15 ­year corporate career, Keith was finally able to follow up on his lifelong dedication to training and come on board Efficient Exercise as a partner and regional manager. Keith, along with his wife, Michelle also blogs at “Ancestral Momentum ­- Theory to Practice” and is one of the leading figures in the exploding Paleo nutrition and health movement as the founder of the Paleo f(x) conference.
In this episode, you’ll learn:
-Why “strong people are harder to kill”…
 
-How women and endurance athletes can keep from getting bulky when getting strong…
 
-Keith’s unique approach to building strength and how to match your body’s force production curve…
 
-How you can strike a balance between constantly being in an anabolic state, and the life extending benefits of things like intermittent fasting and calorie restriction…
 
-How many sets and reps you need to get as strong as possible…
 
-The best supplements for strength building…
Resources Keith and I discuss during this episode include:
-Paleo f(x), April 24-26th 2015. The can’t-miss conference that is the Who’s Who gathering of the Paleo movement, with world-class speakers including best-selling authors, physicians, nutritionists, research scientists, professional athletes, trainers, sustainability and food activists, biohackers, and more.
-CREO2 Creatine (use 50% discount code MSTBG09).
Do you have questions about how to get strong, or why strong people are harder to kill? Leave your thoughts below.