Everything You Need To Know About Hair Mineral Analysis.

Hair Mineral Analysis

I’m all about testing and quantifying what’s going on inside my body, so when Certified Holistic Health Coach Wendy Myers approached me at a biohacking conference and asked me if I wanted to have my hair tested with a hair mineral analysis test…

…I made a stop at my local barber…

…got a few strands snipped off…

…sent my hair off to Wendy’s lab…

…and was absolutely shocked at the results I got in my e-mail inbox a couple weeks later. In this episode, we talk about about the results of my hair mineral analysis, and you’ll also learn:

-Exactly what hair mineral analysis is and how it works…

-How you can discover things like adrenal fatigue, thyroid issues and nutrient and mineral deficits from your hair…

-What to do about heavy metal toxicities, and why some heavy metal chelators can actually be dangerous…

-How to tell if you’re undereating or overeating carbohydrates…

-Where natural remedies like infrared saunas and coffee enemas fit in…

-Why even pristine well water can have some serious issues…

-And much more!


-Click here to download the results of Ben Greenfield’s hair mineral analysis.

-Click here to download the results of Ben Greenfield’s hair mineral ratios.

-Want your own Hair Mineral Analysis? Click here to go to Wendy’s website and get started.

-Copper Dysregulation podcast

-Transdermal magnesium

-Infrared Biomat

-Trace Liquid Minerals

Do you have questions, comments or feedback or hair mineral analysis? Leave your thoughts below!

Is Bluetooth Radiation Dangerous?


Do you use a wearable like a FitBit or Jawbone? How about a bluetooth headset? A bluetooth enabled appliance? A car that has bluetooth technology? Some other bluetooth-enabled self quantification device?

Then this episode is for you, because it’s important to know exactly how bluetooth technology is affecting your sleep, your circadian rhythms, your health, your gut barrier, your blood-brain barrier and your performance.

In Part 1 of this episode, I talk to Christian Johan Smith, who is founder at Phone Halo, which creates technology that helps you track devices that you might lose. In this discussion Christian and I talk frankly about what he knows as the CEO of a company that relies on Bluetooth technology, and what I know from my research in the health space.

Resources Christian and I discuss during Part 1 of this episode:

-Trackr app for iOs/iPhone

-Trackr bluetooth tracking apps on Amazon

-The research study that Ben cites relating bluetooth to the blood-brain barrier

-Good synopsis of health effects of EMF

-Bluetooth airtube headset

-The anti-radiation Pong case for iPhone

In Part 2, I talk with Dr. Jack Kruse, a respected neurosurgeon and CEO of Optimized Life, a health and wellness company dedicated to helping patients avoid the healthcare burdens we typically encounter as we age. He is currently in private practice in the Gulf South and his research has been published in respected dental and medical journals. Jack’s previous episodes at include “Jack Kruse Tells You How To Live Like A Polar Bear And Eat Like A Great White Shark“, “How You Can Use Cold Thermogenesis To Perform Like Lance Armstrong And Michael Phelps”, and his “How To Beat Jet Lag Naturally“.

Resources Dr. Kruse and I discuss during Part 2 of this episode:

-The “Google Glasses cause headaches” CNet article

-“Bluetooth Radiation May Be More Harmful Than Cell Phone Radiation” article

-Pulsed microwave induced light, sound, and electrical discharge enhanced by a biopolymer study

-EMF and fertility study

-Proposed exposure levels of pulse-modulated electromagnetic fields study

-Microwave pulses health effect paper

-Blood brain permeability in rats from EMF paper

-EMF and cars article

-Radiofrequency, radiation and cancer paper from

-Cross Currents: Perils of Electropollution book by Robert O Becker

-Electromagnetism and Life book by Andrew Marino

Questions, comments or feedback about whether bluetooth radiation is dangerous? Leave your thoughts for me, Christian or Jack below!

Update: after recording this two-part series, I contacted Timex about the MoveX20 activity and sleep that I’ve used. They were very helpful, and informed me that it is a “Class 3″ bluetooth device (listen to the podcast to see what that means), that it has a power of 1Mw (0 dBm) and that it transmits every 1 second. I’d encourage you to do the same research for any devices that you wear!

#306: When Biohacking Goes Too Far, Hidden Carbs In Vegetables, How To Get Rid of Flat Feet & Is Miso Healthy & More

photo credit compthink

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

Jan 21, 2015 Podcast: Are Inversion Tables Bad For Blood Pressure, How To Get Rid Of Flat Feet, Is Miso Healthy, Hidden Carbs In Vegetables, and When Biohacking Goes Too Far.

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


News Flashes:

You can receive these News Flashes (and more) every single day, if you follow Ben on, and Google+.


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

This podcast is brought to you by Onnit. Just click here to see a video of Ben Greenfield and top Spartan athlete Hunter McIntyre punishing maces, steel bells, primal bells, medicine balls and much more. You save 10% at

The Obstacle Dominator training plan – has launched. Click here to get it now. This is going to make you tough as nails, give you a third lung, change your workouts forever, and thrust you into the fittest 99% of the population (probably the craziest and most nefarious thing Ben has ever created). On sale for $77 until Jan 15.

January 30th – 31st, 2015: Ben will be speaking in Dubai – Talise Fitness and Jumeirah Emirates Towers, proudly invite you to take part in an exclusive two day seminar held by the renowned nutrition and fitness expert, best selling author, coach, speaker, ex-bodybuilder and Ironman triathlete, Ben Greenfield. Click here for all details.

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.

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 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!


Listener Q&A:

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

Are Inversion Tables Bad For Blood Pressure?

Kim says: She is interested in learning more about inversions tables. Not because she has a bad back but for brain biohack reasons. But, she has high blood pressure (her doc says she “has the gene”) although she doesn’t have the lifestyle factors. Should she be worried about using an inversion table with high blood pressure?

How To Get Rid Of Flat Feet

Mike says: During a triathlon he felt a twinge in the bottom of his foot. After going to a podiatrist he was diagnosed with PTTD (Posterior Tibial Tendon Dysfunction or “adult acquired flatfoot”). He is wondering if there is something he can do to treat that and his general tendon health.

In my response I recommend:
-Toe Spreaders

Is Miso Healthy?

Ellie says: She eats a lot of miso. She squirts it pretty thickly on her sandwiches. Is there any problem with this other than getting a lot of sodium?

Hidden Carbs In Vegetables

Judith says: She wants to know about Green Leafy Vegetables. Can you get too many carbs from them? She heard that some people limit them… why would they do that?

When Does Biohacking Go Too Far?

Girlfriend says: My boyfriend is an avid follower of you. If I break it down simply — he will do anything you say in your podcast or blog. I’d be lying if I didn’t say I have some resentment that he listens to you more than me… :) I commend him and you for optimizing your life. But you have to admit, a lot of the stuff you cover can easily appear as crazy to the average individual. I’ve watched my boyfriend swallow a dozen amino acid/or whatever pills in one gulp, wear orange glasses everywhere he goes, keep the thermostat at a chilly 60 degrees, and replace all his lights with red light bulbs. He rarely holds a conversation with me without rolling on a pipe, stretching, or doing yoga poses. You speak about better love & relationships, but I have this digging feeling that he’s unwilling to compromise, and yes, I’ll say it, obsessed with optimizing his life. Do you have any advice? Shouldn’t there be a balance to this?

In my response I recommend:
-The book “Just Enough


– And don’t forget to go to!

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


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Episode #306 – Full Transcript

Podcast #306 from


Introduction:           In this episode of the Ben Greenfield fitness podcast:  Are Inversion Tables Bad For Blood Pressure, How To Get Rid Of Flat Feet, Is Miso Healthy, Hidden Carbs In Vegetables, When Biohacking Goes Too Far, and much more.

Welcome to the 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

Ben:                   Brock, I’m feeling pretty jacked this morning.  I gotta tell you.

Brock:               You’re feelin’ jacked are you, Ben?

Ben:                   I am.  I had a sore injured elbow for a few weeks there and…

Brock:               Oh yeah, you did some prolotherapy or prolozone on it.

Ben:                   I got a prolozone shot on it.  I did a little bit of stretching on it.  I’m back in the game.  I did a hundered pull-ups yesterday so…

Brock:               Nice!  Without stopping?

Ben:                   No.  Sounds impressive doesn’t it?  No, I basically just do pull-ups all day.  So I did 10 sets of 10, so like every hour I just wander in my gym and do 10 pull-ups.  So yeah!  I’m feeling good, I can’t type at all.  But other that – and someone is holding up my microphone for me, on that I’m good.

Brock:               Your arms are like noodles.  I’ve been doing a pull-up challenge ‘cause I decided this year I want to actually get good at pull-ups not just be the wimpy guy who can sort of do like 7.  So I’ve been doing this pull-up challenge every 2nd day, and I’m gettin’ there.

Ben:                   Now, are you swinging, are you – I know that all the cross-fitters out there are going cringe but are keeping/cheating when you do them?

Brock:               Absolutely not.  I’m keeping my body straight, like legs cross behind me, like ankles crossed behind me, and just like nice and straight between the shoulders and the knees.

Ben:                   Good.  We’ll talk about inversion therapy later on I know because we have a question about inversion tables.  But pull-ups are pretty much like inversion tables in reverse like especially if you’re actually hanging and getting full extension in between each pull-up, you get an amazing decompression and what’s called a traction effect on the shoulders, on the spine.  I’m all about hanging, man, I do – I hang from my pull-up bar, I’ve got like a little neck device, it’s called the cervical traction device.  You can google it, but I hang by my neck and it like pops all my neck vertebrae, I hang from my inversion table, and it pops all my little vertebrae, I’m like a freakin’ gibbon, dude.  I’m a gibbon.

Brock:               I’m just worried that you’re gonna be showing signs of stroke any day now.

News Flashes:

Brock:      is ripe with all kinds of awesome…

Ben:                   Ripe.

Brock:               Ripe.  Rife?  Is that the word I was looking for?

Ben:                   It’s up to you.

Brock:               It’s rife or ripe depending on who you’re talking to.  Or which study you’re looking at.

Ben:                   Ripe, prodding… whatever.  Speaking of ripe though and by the way, everything we talked about I tweeted out over  A brand new article that appeared up in your neck of the woods, Brock, meaning Canada, I guess when I say, you neck of the woods, that’s kinda similar to like New York being in the same neck of the woods as San Francisco.

Brock:               Yeah honestly, Vancouver is a lot closer to you that it is to me.

Ben:                   You were in Toronto, and this was in Vancouver, but it’s an article that appeared about snorting chocolate.  Snorting chocolate comes to Canada at a Vancouver candy shop.  I love how the article starts out.  It says, “Everybody loves snorting chocolates,” (laughter)  “It’s for everybody.”  So, here’s the deal, this has actually been around Belgium for years and it’s just now starting to appear in the mainstream but the idea is, you use this kind of like mini catapult…

Brock:               I will not joke catapult.  It’s hilarious.

Ben:                   Yeah, to shoot chocolate into your nose, and for 2 bucks a hit anybody can try snorting this chocolate.  And it’s like this fine high quality cocoa.  You can do cocoa raspberry, or cocoa ginger, and it’s like about an eighth of a teaspoon that you’re snorting, but the proprietor of this candy shop says that snorting chocolate can be a very satisfying experience, and you experience the chocolate for a couple of hours and it’s very subtle, and you’re not going to get irritated  by it.  A lot of people have suggested it’s cleared their sinuses.

Brock:               Hmmm.


Ben:                   So, to me it sounds a hell of a lot of fun than like a freakin’ like netty pot full of sodium.

Brock:               Yeah absolutely.

Ben:                   Yeah, so the snorting chocolate.  And if you want to see a demonstration of the snorting chocolate catapult, and how that actually or – ‘cause if you’re having trouble visualizing that, then just go to the show notes at and we have a little link to that article that has a video as well.

                            Another thing I tweeted was that there’s something that professional athletes are doing a lot of now.  It’s not snorting chocolate.  For those of you who are into the professional football league, and I don’t know if you’re watching the NFL play-offs over this past weekend, the Indianapolis Colts had a big vat of bone broth on the sidelines.

Brock:               Nice!

Ben:                   And then an article came out in Yahoo Sports about Kobe Bryant and about how much freakin’ bone broth – like he has like this big, giant, thermos of bone broth that he uses at practice and as part of his daily nutrition routine.  And you know, the thing about bone broth and it is a good note in that article, the Lakers head strength conditioning coach says, you can go to a store or on the shelf, you can get like vegetable stock or chicken stock and that’s probably been flavored with like salt and chicken flavored bullion cubes and maybe some MSG, and has a very low vitamin and mineral nutrient value.  But if you make your own bone broth, and you actually don’t skim all the Jell-O like stuff off of it, a lot of people get all fat phobic, right? And they’re all like – oh!  This, they just picture all the fat globules on that bone broth somehow clogging up the arteries which we know now is a myth but that’s the gelatin component of bone broth.  And frankly, over at, there’s this podcast by this lady called The Nutrition Diva…

Brock:               Hmm, yeah, I listened to that the other day.

Ben:                   … and she’s got great podcast and she talked about how – the fact is some parts of bone broth have actually been blown out of proportion in terms of how healthy bone broth is for you, like the proline, and the glycine, and the vitamin, and the mineral content frankly is not that much higher than a lot of other food sources, such as other vegetables, meat, etc. but the gelatin, if you actually consume a gelatin-rich bone broth is where a lot of the research behind bone broth actually lies.  So, you gotta get like the thick, Jell-O like stuff for it to actually make a difference when it comes to everything from like healing your guts, to providing you a lot of the building blocks for connective tissue, but if you do get that nice fatty, globule of bone broth, it’s good stuff.  So, and apparently Kobe Bryant thinks so too.  So, you if too want to be able to dunk a basketball then just drink some bone broth.

Brock:               You know why or you know who set Kobe up with that, don’t you?

Ben:                   Probably our friend Dr. Cate Shanahan, I guess.

Brock:               Exactly.  Yeah, your buddy, Cate Shanahan who was on the podcast – then goes last summer.

Ben:                   Yup, exactly.  Yeah, that’s a good podcast if you go to  Just search for Cate Shanahan.  The last thing I wanted to mention was ginger.  And the fact that if you compared ginger to the popular diabetic blood glucose controlling drug Metformin, that’s used for diabetes, it turns out that ginger based  on this most recent study that was done on ginger actually has a better effect on fasting blood sugar than the most powerful diabetic drug that we have access to.  And ginger supplementation in that study not only reduced fasting blood sugar but also hemoglobin a1c which is like a three month snapshot of blood sugar, apolipoprotein B and a-1 which are some of the more deleterious lipoprotein associated with cholesterol and a few other risk factors for chronic disease, so it’s so easy.  In this study they used ginger powder but it’s so easy to get the same effect by boiling ginger, by chewing on ginger, by going out and buying ginger candies from the grocery stores.  No, I’m just kidding.  If – yeah, you might be counter-acting the effects if you do it via the ginger candies.

Brock:               Yeah, probably.

Ben:                   It’s probably a wash at that point.

Brock:               I’m sure they’re dipped in vegetable oil and rolled in high fructose corn syrup.

Ben:                   They’re pretty tasty, though.  But anyways, yeah ginger.  You can even take ginger if you’re too lazy, cook it.  You can just drop it in the – like the smoothie like a blender, but one good way to go because it is gonna stay bio-active if you boil it and then you put it in the refrigerator.  You can just boil a chunk, chop it into slices prior to boiling so you’ve got a more surface area of the ginger available for being heated.  And then if you want to, you can just do that once, like you can batch it and just keep some ginger root that’s been boiled in your refrigerator, and you can toss that like if you – I know lots of our listeners are green-smoothie people, right?  You can easily just put that in your green smoothie and it will not only help with digestion and inflammation, but it will also help with any blood sugar response to that giant green smoothie that you might be sucking down in the morning.


Brock:               Did they say what an efficacious dose is?

Ben:                   Uhm, the gram dose of ginger powder was about 2 grams of ginger powder, and for my understanding that’s the equivalent of right around a half a finger’s length worth of ginger root.

Brock:               Oh okay, that’s not bad.

Ben:                   So, I know it’s not like you’re no on like a wheel barrow full of ginger root.  So yeah, there you go.  You can see all of those studies and more over at and get links, if you just go to the show notes for this episode at

Brock:               That was the most delicious news flashes we’ve ever had.

Ben:                   Uhmmm.

Special Announcements:

Ben:                   So before we jump in to this week’s special announcements, I have to issue an enormous, embarrassing apology…

Brock:               Oh no!

Ben:                   … about kettlebell yoga.

Brock:               Oh.  (chuckles)

Ben:                   Last week’s episode.  Legendary strength coach Dan John wrote to me and informed me that despite my belief and my claims on the podcast last week to have invented kettlebell yoga, it has in fact been in existence as a term and as a practice since like the freakin’ 80s or something like that.  So…

Brock:               That deserves a sad trombone.  (sounds)

Ben:                   Yes, high in my face.  So, I just wanted to mention that I no longer take credit for the invention of kettlebell yoga apparently has existed, I was just unaware of that fact.

Brock:               Fair enough.

Ben:                   So, there’s that.  The next is that we released over the weekend discussion about money with my mentor Tai Lopez, and Tai Lopez and I have this podcast series that’s going on right now in which I ask Tai questions about my finances and money, and life, and business, and you get to sit and listen in.  I know it doesn’t have to do a lot with fitness but it’s interesting stuff and I wanted to open up that part of my life to people.  So, that’s part of the premium podcast, you go to  But Tai and I talked about Tony Robbins’ new book “Money”, we talked about the best ways to protecting grow wealth, what Tai’s personal investment philosophy is.  And he’s a fun guy to listen in to and I pretty much ask like one question, he drones on for 40 minutes, and then other questions.  So, he’s a wealth of knowledge, you can listen to that episode if you own the Ben Greenfield fitness app which is free, you can just unlock that from the app which is available in both the android and iTunes store.  If not, just go to  Another thing is that we have a sponsor for this episode.

Brock:               Hurray!

Ben:                   And the sponsor makes the sandbag that was part of my workout last night.  Last night’s workout was pretty minimalist in my opinion.  I basically have this treadmill in my office that I use as my treadmill work station but I also have a door going out of my office into the forest outside.  So I have a sandbag out in the forest and I basically was doing sprints on my treadmill ‘cause the ground is too icy outside to do sprints and then I’d run outside and do thrusters with the sandbag where you do a squat and then stand and press overhead.  So I do one minute on the treadmill, then run outside and do 10 sandbag thrusters, and then run back inside and do the treadmill, and then the sandbag thrusters.  And the sandbag was of course made by today’s sponsor Onnit.  And the thing I like about Onnit is that they produce this fitness gear that is really unique.  They’ve got the maces, they’ve got the sandbags, they’ve got the giant monkey face kettlebells.  My kids are incredibly proud because they can now carry the howler kettlebell which is a little 18 pound one from the bottom of our stairwell all the way up to the top and back down without dropping it and destroying the wood finish upstairs.

Brock:               (chuckles)  Or their toes?

Ben:                   Yeah, so it’s for kids too.  So check out Onnit, you can go to and you save 10% when you go to vs. just going to in which case you would pay an ungodly amount of money for this stuff.  If you go to you save on 10%.

Brock:               That’s o-n-n-i-t (dot) com.

Ben:                   Not to be confused with o-n-i-t (dot) com which I’ve never visited but I suspect it’s probably drug paraphernalia or porn.  So…

Brock:               … or cat videos.

Ben:                   Or cat videos.

Brock:               Probably all three.

Ben:                   Another couple quick announcements before we jump in to this week’s Q and A.  The first is that for those of you who live in the Washington and Idaho area and happen to be listening to this podcast on the day that it comes out tomorrow night, I’m speaking in Coeur D’alene at Pilgrims Market about 12 ways to burn fat without exercising.


                           And if you don’t want to hop on a jet and fly into Coeur D’alene then you can also access that.  That would be on the premium podcast as well.  So also, I’m speaking in Dubai next weekend, January 30th and 31st, so if you’re in or near Dubai or you know someone there, check out the show notes to this episode at  And you can get hooked up with a two-day intensive workshop on becoming superhuman, that’s in Dubai.  And then finally the last thing that I wanted to mention is the New Media Expo.  Now, this might be up the alley of a lot of our listeners.  This is where the world’s top bloggers and podcasters, and content creators meet and teach about how to make money by creating content online, how to enhance your blog, how to make a podcast, how to create better videos, pretty much anything that has to do with media, online, and business.  That’s what this Expo is about.  Now, I’m speaking there but better yet in my opinion, on the last day of the conference or the day after the conference ends is the Spartan race in Vegas.

Brock:               Oh cool, good timing.

Ben:                   So yeah, kinda one-two combo than like I am.  So anyways, you can get into the Expo at  That’s and there’s actually a code – a special secret code that we’re putting in the show notes over at

Brock:               Shhh.  Secret.

Ben:                   You get 20% off, 20% off and use that code for the New Media Expo in Las Vegas, baby.

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

Listener Q & A:

Kim:                  Hi Ben, this is Kim.  I have a question about inversion tables.  I’ve heard you mention many times the benefits of inversion tables and I’m interested in buying one, not because I have a bad back but for brain biohack reasons.  However, I have high blood pressure, my doctor says I have “the gene”.  I have never practiced any of the bad habits for self-induced high blood pressure.  I’ve seen information on both sides: one – several information that suggest if you have had high blood pressure, you just stay away from inversion tables.  And the other half of the information I’ve seen says – if you have high blood pressure, inversion tables can be beneficial.  Just wondering if you have any thoughts on this.  Thanks.  I enjoy the show, and hi, Brock!

Brock:               I like that her doctor told her that she has “the gene”, as if that’s like she can’t do anything about it.

Ben:                   The Gene – dadadada!

Brock:               You have “the gene”, I’m sorry.

Ben:                   You have “the gene’ for high blood pressure.  It’s called the “heart gene”.  You have a heart…

Brock:               Yeah, you have a heart and you have blood.

Ben:                   You are at risk for blood pressure, you also have arteries and veins, and that increases that risk even more.  Well, we’ve certainly done episodes on natural remedies for high blood pressure.  And really the thought on this is very simple.  Pretty much anything that trains your body how to vasodilate and vasoconstrict better is good for blood pressure.  And so, that would include things that are red because nature gives us clues.  Beets are a perfect example, watermelon is in fact another good example of something that increases nitric oxide and can open up blood vessels.  There are products out there that do like grips strength training where you grip and release, and grip and release.  And those are actually fantastic for high blood pressure based on the same reason that like yoga and taichi are good for high blood pressure because you learn how to move and relax, then move and relax.  So any of those types of exercise modalities are fantastic for high blood pressure.  The other thing and we’ve interviewed this gentleman on the podcast before.  What’s his name?  He’s so prolific that I’ve forgotten his name.  He wrote the book, Body by Science, Doug McDuff.  And his strength training protocol which is basically a super, super, slow strength training protocol, right?  Like 10-30 seconds up, 10-30 seconds down, two complete muscular failure before moving on to the next exercise and doing like 5 different exercises.


                           The idea, and I’ve written an article about this over at but the idea is that when you’re moving that slowly, you get a huge amount of peripheral blood pressure increase like in the little capillaries that are in your muscle and that serves to drive blood back to the heart thereby decreasing what’s called central blood pressure.  And so you get a blood pressure lowering effect in terms of the type of blood pressure that would be considered to put you at risk for cardiovascular disease while still getting all of the strength training risks or strength training benefits, rather,  depending on how you look at them.  So yeah, really interesting but any of those strategies can be used for blood pressure and of course I’ll link to the previous podcast that we did.  It was 140 somethin’ I think a while back on blood pressure.  One eighty four, podcast 184.  Anyways though, when it comes to inversion tables, there is some talk out there about inversion tables and blood pressure and the reason for that is because there is this fellow named Dr. Goldman back in the 80s and he published this medical study that suggested that inversion therapy could increase blood pressure and internal eye pressure.  And for anyone who’s hung from an inversion table before, that part of that internal eye pressure, probably does not surprise you.  And the first few times that you hung from an inversion table, it is uncomfortable.  Your head gets a lot of pressure in it and that’s first of all just because your body has to learn how to shuttle blood efficiently as you’re hanging upside down.  The other reason is that inversion actually increases the amount of capillaries that feed your head and so you increase blood flow to your head and blood flow to your brain through the use of an inversion table but the first few times when you don’t have that buildup of capillaries, and you’re not accustomed to shuttling that blood around, it is uncomfortable and you do actually feel that your eyes are gonna pop out of your head.  So anyways though, after that study there’s been a series of studies that have shown that inversion tables and inversion therapy is not responsible for strokes, it’s not responsible for popped blood vessels, and research shows that you’re no more of a stroke risk hanging upside down than if you’re exercising or moving right side up.  So, further research has found that the body has these mechanisms that get put into place to prevent any damage from being upside down.  Your body learns how to shuttle blood quite efficiently in the same way that when you’re lifting weights as long as you’re doing so in a slow and controlled fashion, that peripheral blood pressure offsets the central blood pressure.  It’s very, very similar with hanging from an inversion table.  And actually similar research has shown that with inversion especially inversion with oscillation, meaning as you’re hanging from inversion table, you sway from side to side and you sway back and forth…

Brock:               Oh, I thought you’re gonna say rotating… like a spinning inversion table.

Ben:                   Like a gyroscope…   Some of the patient’s blood pressures in those studies actually dropped, so an inversion table may actually be beneficial for blood pressure ultimately.  The trick is to kinda move as you’re doing it, right?  To kinda twist around stuff as you hang.  So, I’m a fan, like I mentioned earlier of inversion and of hanging, if you wanna get a good inversion table, I would say, if I could recommend one brand, it would be the brand Teeter, that’s T-e-e-t-e-r and they have this brand called Hangups.  Teeter Hangups.  They’ve been around since like the early 80s, that’s the type of inversion table that I have.  It’s much easier than like getting crappy boots and the pull up bar and hanging from the door even though I think Teeter does indeed make that type of system too if you wanna do – who is it?  James Bond that hangs upside down and does the situps?

Brock:               I don’t know.

Ben:                   I don’t remember.

Brock:               I know Rocky did it but he was hanging in the like in a barn.

Ben:                   Yeah.  Anyways, those particular tables are tested really well for endurance and rotation control, and ease of assembly and they meet the most astringent inversion tables safety standards.  Did you that there are indeed inversion table safety standards?

Brock:               I didn’t but I’m glad to know that there is.

Ben:                   And they even – if you go Teeter, I’ll put a link in Amazon but the Teeter Hangups even has like this really cool chart that shows you a bunch of exercises that you can do from an inversion table.  Twenty Nine different stretches and movements that go above and beyond just situps and swaying side to side.  So…

Brock:               Oh, they’ve got a vibration cushion too.

Ben:                   Yeah, I mean you could pretty much like go full on, like high class, first class.

Brock:               I’m never standing on my feet again!

Ben:                   Yeah, so check it out – Teeter Hangups.  We’ll put out the Amazon link to Teeter’s stuff in the show notes for you at and best of luck not popping blood vessels in your head.


Mike:                 Hi Ben and Brock!  Great podcast and love all the wonderful information.  And this is Mike from Northern Indiana.  I experienced an injury this last summer during a triathlon.  On the run portion, I felt twinge in the bottom of my foot and after consulting with a podiatrist, the diagnosis was Posterior Tibial Tendon Dysfunction or PTTD and I’m wondering if there’s anything I can do for that tendon and just for the overall general health of my tendons and ligaments and what you would recommend.  Thanks for the information and the awesome podcast.  You guys do a great job!

Brock:               I like that it’s nicknamed “adult acquired flat foot”.

Ben:                   (chuckles)  Exactly!  Yeah… it’s acquired.

Brock:               Are you supposed to get it as a child and that’s weird that you get it as an adult?  I don’t know understand why it’s called that.

Ben:                   Well, you know that – it was back in the 1900s that there’s this guy named Philip Hoffman, he was an orthopedist.  He did this study and the study was called “Comparative Study of Barefooted and Shoe- Wearing Peoples” which is fantastic title.

Brock:               That’s the title of my next album.

Ben:                   I am a shoe wearing people.  Are you a shoe wearing people?

Brock:               I am not.

Ben:                   No, I am barefooted.  Anyways though, he published some really interesting results in The American Journal of Orthopedic Surgery with a bunch of photos and they were in particular photos and studies of people who grow up wearing shoes vs. people whose feet were primarily spent inside of shoes.  Or people who grow up barefoot vs. people whose feet were inside of shoes.  And when you look at the photos that are absolutely amazing.  The difference in terms of cramped toes and the flat feet, and the collapsed arches and the people who are accustomed to shoes vs. the people who grow up like walking on the beach, and walking barefoot.  And even if you look at kids, like one of the photos shows a kid who’s worn shoes for 3 months and then compares that to an adult who went barefoot their whole life.  Three months was all that it took to shape a child’s foot and start to cause their toe like their big toe to turn inward and the amazing things that in this study, in which this Dr. Hoffman looked at over 186 pairs of primitive feet which would be like hunter gatherers and tribal populations who just don’t wear shoes and walk around barefoot.  He didn’t find one single foot that have this flat foot syndrome or any of the other symptoms of weakness that you find in normal shoe wearing populations.  So, foot development turned out to be really similar on all populations, up until the introduction of these built-up overprotective shoes.  So shoes are the primary culprit when it comes to altering your natural foot structure.  But they found some other interesting things to like – there’s a study in India that found that flat feet were far more prevalent in people who wore footwear before the age of 6 and that might be because 6 are kind of like or 6 years old is when a lot of bone structure development has actually taken place by that point, but kids who are barefoot from mostly 6 years have way better developed arches and less flat feet.  So, you know, you’re probably getting the idea here that one of the number one things that you could do to strengthen your feet and to even restore arches and there’s been another – this wasn’t a study , it was more of an n=1 kinda case study but they’ve shown that you can redevelop arches in flat feet just by beginning to use barefoot or minimalist shoe type of approaches.  So, you definitely wanna stay away from built up, overprotected orthothics and shoes with lots of arch support.  The only exception to that would be like if you’re listening in and you get a lot of heel pain and you have like heel spurs, that type of thing.  Sometimes orthotics can remove the pressure from the heel granted you’re still going to weaken your arches but if you’re just trying to like heal a heel spur, then the arches can come in handy for like heel spurs, plantar fasciitis, issues where you need to take some pressure off of your heels but unless that’s the case, going barefoot and getting into minimalist footwear is one of the most important things that you can do and you can do it all the time.  Even if you can’t wear shoes at the office, you can walk your dog in your barefeet, you can get the mail in your barefeet, and the newspaper, and you can walk around the living room with your barefeet, I mean, there’s so many opportunities you should be able to spend several hours per day unshod.


Ben:                   Now a few of the other things that are going to help accelerate the process of restoring normal archers and restoring the feet from flat feet, one would include spreading your toes, if your toes spend a lot of time in a compressed toe box, not only it can be helpful to do exercise as were you’re fanning out your toes as widely as you can and you can actually do this as an actual exercise right, relax the toes and fan them out, then relax them and fan them out. I’m all about getting more bang for your buck in a time standpoint, I mean, you could do something like that when you’re bench pressing or you know in between sets of dead lifts like you can, yeah, you don’t have just to sit there and have that be the only thing you’re doing you can do while watching re-runs of Modern Family or Family Guy.

Brock:               Some shows that involve family.

Ben:                   Why is that?  Why do funny shows have family?

Brock:               I’ve never watch Modern Family.  Is that funny?

Ben:                   It actually is, it’s pretty funny.

Brock:               It’s pretty funny.

Ben:                   It’s legitimately funny.

                           Uhm, anyways though the other thing is you could actually spread your toes while you’re sleeping and I’ll put in a link in the show notes, but you can get this special things called Toe Spreaders and they actually keep your toes spread when you’re sleeping, those can help with plantar fasciitis, they can help with heel spurs, they can also help with flat feet. Uhm, walking in different directions can be extremely helpful and what I mean by this is you can do like monster walks with an elastic band attached to your feet, you’re like ankles together and you could do forward monster walks, backward monster walks, side to side monster walks, or you’re down in like a quarter squat position walking with the resistance of that elastic bond but do these in your bare feet or your socks and your feet are gonna have to work in all sorts of different directions.  And then one last tip I will give you would be  uneven surfaces and of course sand is one.  A lot of us don’t have access to sand.   There are now like anti-fatigue mats popping up all over the place for people who work at standing workstations I know there’s one that’s  called Tapo.  I believe it’s called – it’s on like at Kickstarter right now, I am right now as we recording standing on one called a KyBounder.   it’s a k-y bounder.  All these different anti-fatigue mattes here at some point for but when I’m standing on this thing in my bare-feet I’m constantly having like it is very similar to standing in sand.  It can extremely dense foam and so your body is constantly having kind of move and adapt and it stretches your feet and it helps to shape your foot as you’re standing, it relieves pressure from your joints that you normally get if you’re standing on just like carpet or wood or concrete or something like that.  So standing on uneven surfaces, walking on uneven surfaces, I don’t know, go jump on your bed, anything that involves walking around on uneven surface and I just kind of – but if you ever stood up and just like walk across your bed specially you got one of this new like springless mattresses, it works quite well for something like that.  It’s actually very therapeutic for your feet.  In previous episodes I’ve talked about like the Essentia mattress and I’ve  also talked about the Casper mattress and in one of the rooms in my house, I actually have one of this mattresses on the floor, it’s in my kids’ playroom.  But when I go in there and when I walk around and sometimes I just walk around that mattress and you feel your feet just stretching all over the place.  So that’s another option just like, spend a bunch of money on a king-size mattress and just like throw them on the floor somewhere for walking around on if you have some change to spare.  So, there’s that, if you don’t have a beach, just get a mattress.  So there are those some of my recommendations for a getting rid of flat fleet.

Ally:                   Hey Ben!  Ally again, so I eat a lot of miso like I spread it pretty thickly on my sandwiches.  Is there any problem this other than I’m probably getting a lot of excess sodium?  Thanks, love the podcast!

Ben:                   I think the first thing we need to address is – Ally why are you eating sandwiches?

Brock:               I don’t know, man, I eat sandwiches.

Ben:                   Yeah?

Brock:               Yeah, I’ll have a sandwich about once or thrice a week, I’ll have a sandwich.  My wife makes this sour doughs bread and I’ll put like some hummus on there.  I don’t think I ever put miso on there, I’ll do like some kind of vegetable and some meat like you know, an old school sandwich, dude.

Brock:               It’s your fault that I don’t eat sandwiches like three years ago when I started working with you, like you were giving me the smack down anytime I’d have any bread so it’s out of my house for about two years now.

Ben:                   Well, yeah, but that – you don’t make your own bread.

Brock:               No.

Ben:                   Which is actually very – if you would freaking learn how to bake your own bread which is not hard to do.

Brock:               It’s easier just not to eat bread.

Ben:                   Yeah, I have a recipe in Beyond Training for making your own bread that is literally like it takes five minutes to put the ingredients into a bowl and you put ‘em into a pan and you put it in the oven, it’s more like a flat bread/cracker but it works fine for sandwiches, like totally fermented  gluten-free whatever.


Brock:               Anyway…

Ben:                   Anyways though, miso, I guess the primary concern that a lot of people have about miso is it’s considered to be a high sodium food, like one teaspoon of miso gives you like 200-300 milligrams of sodium.  But the really interesting thing is that they’ve done research on miso and found that despite its high sodium content it doesn’t appear to have that effect on the cardiovascular system particularly speaking of blood pressure, blood pressure that a lot of other high sodium foods can, and they even compared in animal studies identical concentrations of salt like table salt sodium chloride and they compared that to equal versions of miso, and found that the miso did not raise the blood pressure like the salt actually did.  So you know, reasons for this aren’t quite clear but the speculation is that miso has this protein composition derived from the soy protein component which is where miso comes from is soy beans and that the building blocks of protein they get formed from this soy protein when the beans are fermented helps to counteract any of the issues with the sodium in the miso.  So it’s one of those deals where it’s a whole food, right, and all the components are working together to help you out a little bit so the blood pressure isn’t much an issue with miso.  Now there are some interesting thing is that you should know about miso.  First of all it’s got some benefits when it comes to  vitamin K if you get the right kind of miso.  So there’s a bunch kind of different misomiso and the way that miso is made is you typically add a bacteria to ferment the soy beans that are used and a traditional like a Chinese miso, they’ll use bactillus bacteria and what happens is when you ferment soy bean using this bactillus bacteria is you create a bunch of form of vitamin K called MK7 which is the form that’s really important for like bone health and decreased risk of osteoporosis and proper absorption and utilization of vitamin D, balancing of calcium, all these cool things that happen when you get adequate vitamin K,, same type of vitamin K you get from say like batto or grass-fed butter.  So that’s what you’d get in Chinese miso.  Now Japanese miso typically uses a different strain to ferment the soy beans. This is called aspergillus.

Brock:               Aspergillus? 

Ben:                   Aspergillus, anyways though, the idea with that type of fungi or bacteria is that that can actually affect the isoflavones that are in soy beans and what happens is when that particular micro-organism is used to ferment miso, it’s capable of turning some of this isoflavones in particular they’re called genistein, there’s another one called daidzein and it ferments this into something called equol and you don’t have necessary be super duper familiar with all these terms and weird names.  What you should know is that once it is present in the body has really good anti-cancer benefits and also cardio-vascular benefits and so whereas a Japanese miso, is going to be better for cardio-vascular health and for anti-cancer benefits, you’re going to get more digestive benefits and vitamin K2 producing benefits from a Chinese miso.  So the take-away message here is that if you’re going to include miso as a staple in your  diet.

Brock:               Especially in thick quantities…

Ben:                   Yeah, experiment with different forms.  You could use like a dark red miso, you could use a yellow miso.  There’s a variety of different misomiso pastes out there that you might get in Asian section of well, technically the Asian section of most stores, it’s like the GMO non-organic miso that is notoriously high in like the genetically modified soy.  But if get like a nice dark reddish brown miso or like the orange/yellow miso from like the actual Asian market or the Asian grocery store, you’re gonna get a lot of these really, really good compounds and you can see almost automatically whether it is a Chinese miso or this Japanese miso.  I say mix it up right, like you use different kind to getting both benefits of the fermentation of these soy beans using different strains of bacteria. It’s the same reason I recommend a wide variety of fermented foods right, don’t just eat yogurt, have like kimchi some sauerkraut, have some kiefer, have some kombucha, like you wanna expose your body to a variety of different strange, because each of those strains result in the production of different types  of vitamins, minerals and beneficial effects.


                           So, I guess like the one concern with miso is of course the soy, because it’s the fermented form of soy its gonna be you know a lot of digestive inhibitors, a lot of the things that can wreak havoc from an autoimmune standpoint, you don’t have as many of those risks like a fermented soy bean versus say a non-fermented soy bean like edamame for example, which I’m not a huge fan of.  But if you do have, if you test your blood and you’ve got a lot of like thyroid anti-bodies or you’ve done one of the better allergy test called the Xyrex lab test where you test for really big sensitivity to soy based proteins.  You may want to consider eliminating these all together.  But if that’s not the case, miso like real miso, a real fermented non-GMO, like certified organic miso is really good for a lot of stuff and you can use it as a marinade.  You can combine it with you know like olive oil and ginger and garlic to make some really nice dressings.  You can heat it and you know I like to just make a soup on the counter top and you do some water, you do some miso and just throw in your choice on vegetable like some shitake mushrooms or some carrots or raddish and you just heat all that up and make a nice miso soup.  Or of course Brock, you could put it on a sandwich, avocado and some fish and have yourself a little miso avocado seafoods sandwich.

Judith:              Hi Ben!  I wanna know about green leafy vegetables.  Can I get too many carbs from green leafy vegetables?  I heard some people limit ‘em and other people say any amount of green leafy vegetables is fine.

Brock:               I love the green leafy vegetables.  That’s basically what – when you give me the smackdown about the sandwiches I just basically replace it with leafy greens.

Ben:                   You’re gonna die of carb disease now.

Brock:               Ah, crap!

Ben:                   Everybody knows leafy green are full of carbs.  They’re gonna knock you out of ketosis.

Brock:               Again?

Ben:                   And when you get knocked out of ketosis your world will begin spiral -downwards into early death instead of cardiovascular – no, I’m just kidding.  Most people worry way too much about the carb content in vegetables.  So, here’s the deal – most of that is fiber, most of the carb content in most of these vegetables even like freaking carrot you know, is fiber and you know calorie per calorie, especially dark leafy green vegetables they’re one of the most concentrated source of nutrients in any food, and the carbs like I mentioned, they’re packed in layers of fiber that makes them very, very slow to digest, they have very little impact on blood glucose I don’t know if you’ve ever like taken out a blood glucose monitor and like eaten a bunch of, you know, like kale salad with some olive oil and pine nuts on it maybe some vinaigrette and tested your blood glucose afterwards, you’ll notice pretty much like a mute response.

Brock:               Yeah.

Ben:                    So, you know, and of course they’re rich in everything, like vitamin K, vitamin C, vitamin E, all your vitamin B, beta-carotene and for your eyes  like a lutein and the zeaxanthene, and a lot of dark leafy greens have a little bit of omega 3 fatty acids in them and I can’t say enough positive things about them.  Some people, and I will acknowledge this you know, they can for like thyroid conditions like non-heated when they haven’t been steamed like spinach and kale and some this things what they have called goitrogens in them, those can have an impact in thyroid functions if you’re eating a bunch of them.  The other thing you should know is if you’re following a low fodmap diet, like if you have constipation, gas-bloating, small intestine bacterial growth, those type of things, some of these vegetables and spinach is among them tend to ferment and they tend to have a high potential for fermentation if you do a lot of them,   like spinach for example, more than 15 leaves of spinach that’s considered enough to cause some significant fermentation if you’re somebody who struggles with like constipation or small intestine bacterial over growth.

Brock:               As much as 15 leaves.

Ben:                   You could, you could go Google fodmap chart and I recommend anybody who struggles like constipation, gas, bloating, digestive distress, etc., you pay attention to a fodmap chart just like slap it on in your fridge and you could see, you know for example, colored greens don’t really ferment, kale doesn’t really ferment, ginger doesn’t really ferment, these are all things you could put into smoothie.  Whereas like cabbage has pretty good fermentation potential, spinach has a lot of fermentation potential, tomatoes ferment, onions and garlic big time.  So there’s some of these things that you just want to pay attention to, but ultimately when it comes to the sugar content it is pretty low in all of these dark leafy greens.


                           Now when you look at carbs in general if you wanna consider this like on a carb matrix, leafy vegetables are gonna have the least amount of carbs in them right, so lettuce, herbs, spinach, kale, all that stuff.  Next up would be stems and flower vegetables in terms of carbohydrates contents like broccoli, cauliflower, mushrooms, asparagus, still not a lot of carbs when we’re comparing these to like fruits and potatoes but, those have a slightly higher carb content than some of the lettuces and dark leafy greens.  Next you have fruits, and fruits, that would, you know, not necessarily traditional fruits like melons and apples but just – a fruit is the part of the plant that contains the seed, right, so squashes would fall in this category, peppers, eggplant, green beans, tomatoes,  all of these are fruits.  Avocados are kinda considered a fruit as well in this case even though they have considerably less carbohydrates than like squashes, peppers, eggplants, green beans, etc.  But in time you’ll start to deal with seeds, and a vegetable/fruit then you’re going to have a little bit high carb content and as you probably woud have guessed, roots are a vegetable and those have the highest carbo kind carbohydrate content in all the highest starch content.  And I would say those would be the one thing to really go out of your way if you’re really trying to go low carb or control surges in blood glucose you could just be careful with these you know, like, you eat them after you workout or whatever, parsnips, sweet potatoes, yams, you know, carrots and radishes can also be considered roots but they have way less carbohydrates than sweet potatoes and yams and white potatoes and some of things you would intuitively, you know, when you eat them, you can tell there’s this  you know, a little bit more – more starchy.

Brock:               I like to do a demonstration.

Ben:                   So, anyways, that’s kind of deal with low carb vegetables  versus high carb vegetables but ultimately vegetables in general are low carb when we’re talking about comparing them to like vegetables versus a jamba juice  or vegetables versus a bag of chips or a yes, a sandwich.  So, ultimately I wouldn’t worry about this too much at all.  I would keep your dark leafy greens up and don’t worry about the whole like ketosis/kale conundrum.  Oh, that’s what we should call this – the ketosis/kale conundrum podcast.

Brock:               Yeah, I thought for sure you gonna bring up the net carb ratio, like the calculation?

Ben:                   Oh, yeah.

Brock:               Offset of the carbs by the fiber content?

Ben:                   Yeah, that’s where you look at the label and it has x amount of carbs in it but then when you look at it you can see how many are those carbs right from fiber versus how many are actually derived from like true you know, starch based carbohydrate.  But the problem with that is that  sometimes I forget about this stuff ‘cause I don’t look at labels barely anymore coz I just eat food that doesn’t have freakin’ labels on it.  So,  that’s part of these too.  And more real food and you’ve just got like dried foods in glass mason jars and vegetables and produce and some meat, it’s like, you know, the whole label thing becomes far less of an issue when you’re eating that way which I encourage you to do if you’re listening in.

Brock:               Speaking of glass jars filled with real foods, we’ve got a couple of people over the last little while that have had the same sort of complaint, I would call it.  A couple of them, well pretty much everybody who’s written in has asked to be anonymous but basically the problem boils down to a boyfriend and or a husband and or a wife have gotten a little too deep into this podcast, (laughing) to the point where their significant other have actually been kind of filled with resentment towards you Ben because they listen to you more than they listen to the their significant other and basically like keep the house too cold, keep the lights too dim, do things, yoga poses while they’re supposed to be chitchatting, rolling out on a rolling foam roller the entire time they’re watching tv, and stuff like that to the point where they’re a kind of destroying their relationship by the sounds of things and I feel like they’re going too far but I – maybe we should give people some advice here.

Ben:                   Yeah, I think that that’s a misconception a lot of people have about me and people who are on the cutting edge of health is that we’re all like connected to a FitBit 24/7 walking around with you know, aluminum foil tucked in our underwear to protect us from EMF, a little hand held meter to measure how much electricity is in each room that we walk in to and then just like a lacrosse ball in the pocket at all times to rule out any tiny little element of you know, tissue adhesion and maybe what else?  A heart rate monitor, of course, you have to have a heart monitor…


Brock:               Blue glasses for the morning and/or glasses in the evening.

Ben:                   Yes.  The glasses all the time and the different spectrums for the different times of day.  Here’s the deal – I think probably the best way to frame this would be a really good book that I’m personally reading right now.  The book is called Just Enough, and in some this book is about  success and its basically saying that success is not about spending all of your time in the pursuit of one objective, right, so much that you miss out on the pleasure and the richness that you can find in other dimensions, but instead have a good balance of just enough, in each category, and in the book,  I’ll put a link to it in the show notes for folks if they wanna get it you know, it’s what I’ve got in my Kindle right now, but the books talks about how there’s four categories that are gonna keep you satisfied in life and successful.  And these four categories are happiness, achievement, significance, and legacy.  And when these four factors are in balance your success will feel satisfying and worthwhile and I certainly think that you can get out of balance when it comes to for example the achievement component where you’re like trying to have it all, trying to do every workout, trying to use every biohack and all of a sudden like your focus on your family, which should fall into like that legacy category falls out of place, you focus on significance like what kind of contribution that you’re making to the world would fall out of place, your focus on happiness like eating a giant tub of gelato or having hot crazy wild sex instead of going to bed at 9:30pm…

Brock:               Oh, maybe both!

Ben:                  … when the sun has set, you know, like so you know, you can certainly get out of balance and I personally,  I know that this is a little bit airy-fairy in terms of putting an exact amount, but I, I follow about an 80-20 approach right, like I’m always posting things about how alcohol  can be detrimental and might cause hormonal disruption.  It’s not like have a little meter that I measure at exactly six ounces of wine with each night, like I pour glass of wine every single night and every once in a while when I’m out and about all I have is three or four drinks and you know, and one of those might be a – shocker! – a beer that’s not gluten-free like all these things that frankly I don’t really care about because  my focus that point is on happiness and relaxation and not you know, counting calories or paying attention to being to being in a consistent biohacking mode.  I  will go to you know, see a movie sometimes, or watch movie at home, and I don’t have my blue light blockers on or like my compression boots, I don’t have like a foam roller there, I’m just like sitting there, you know, like snuggling up to my wife and you know, making out, I don’t like to get carried away here, but like I know I’m not gonna get laid you know, three quarters of the way through that movie if, you know, which is you know, let face it like that’s one of the fun things about like hanging out like watching movies something like that, what it ends up with and so  that’s another case where I’m just like screw it, I don’t need to be doing all these biohacking.  I’m just here to have fun, you know, the same thing with food, like every single night is just about all throughout the day I eat the same thing almost everyday right?, like I have smoothie for breakfast, I’ll have a salad for lunch and at night I eat whatever happens to be there like tonight is pad thai night at our house.  We’ll have pad thai, the kids are making pine apple ginger ice cream like you know, and yeah like that would totally knock me out of ketosis as a totally high carb meal, my blood glucose is gonna be through the roof when I go to bed but I don’t freaking care because I’ve had a great night my family eating wonderful food and just hanging out.  And so this what this comes down to is yeah, sometimes you’re going to potentially create a little bit of a deficit in the health that you’re constantly pursuing.  Sometimes you’re going to miss out on a chance to workout a muscle tissue adhesion or miss out on a chance to recover properly cause you got back from a workout and decided that rather than taking a magnesium salts bath and spending 15 minutes on the foam roller you’re gonna you know, whatever crack open a beer and stand around chatting to a friend on the telephone, you know.  So it’s just like you have to have this balance.  I would encourage you read this book “Just Enough” because so many of us just focus in like the all or nothing principle rather thinking about hey what’s the minimum amount of this stuff that I could do, to achieve some happiness, you know, achieve some help but then focus on other things like significance and legacy and contribution and achievement rather than just focusing on our own freakin’ bodies.  I think I just broke a record for how many times I said freaking.


Brock:               That’s ‘ cause you mean it.

Ben:                   Just ‘cause I can’t say the other word.  Anyways though so yeah that’s my take on this, is do not be under the impression that I endorse this constant 100% 24/7 bio-hacking mentality because I don’t and you know, I am all about getting the most you can for the minimum amount of input, the minimal effective dose, right, and just enjoying life.  And if you were come to my house and hang out you’d find that there is far less of this focus on bio-hacking than you maybe under the impression that there actually is.

Brock:               I was working on a video the other day, again with Dr. Doug McDuff, funny he came up twice in this podcast but he was specifically talking about exercise when he said that but I think that it rings true for this as well, he said if you actually get stressed out or angry because you can’t make it to your workout or you have to skip going to the gym or something like that then  you probably gone too far.

Ben:                   And you also probably have the wrong outlook on what exercise is, anyways, because for me if I get to the end of the day and I can’t make it to the gym, it doesn’t matter coz I’ve been like walking around in on my feet and taking pull-up breaks and all that stuff all day, anyways so exercise for me is an option not a need you know, at the end or at the beginning of the day.  So yeah, but I completely agree like that’s a great segue, if you miss your foam roller, if you’re in a pissy mood then yeah, there’s probably a little bit of a change in priorities that needs to take place.

Brock:               Alright, well, there we go!

Ben:                   Alright, well I guess that’s – that replaced this week’s review I suppose.  But of course if you do wanna leave a review, we do send out some super duper cool Ben Greenfield fitness gear packages straight to your front door and if you got an iTunes and you leave a review not only do we appreciate it, not only it is good karma for you, also send your free crap.

Brock:               Not literally, not literal crap.

Ben:                   Go to iTunes, leave a review, check out our resources for this episode at where you can learn to hang from an inversion table, fix flat feet, and sleep with Toe Spreaders on, assuming those don’t annoy your significant other.  Yes, alright.  Well have a healthy week, folks.  Thanks for tuning in.

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

[0:58:25.5]   END



























“What To Do With Your Money” – Part 3 of 67 Steps to Getting Anything You Want Out of Life Health, Wealth, Love, & Happiness with Tai Lopez


Welcome to Part 3 of this special podcast series, in which you get to sit in and listen to Tai Lopez coach me (and you!) using the strategies from Tai’s online video series “67 Steps to Getting Anything You Want Out of Life Health, Wealth, Love, & Happiness“.

In this premium subscriber episode, Tai and I discuss personal finances – particularly in the huge wake Tony Robbins is leaving with his new book “Money”, and how Tai feels we should protect and grow our wealth, and exactly what Tai’s personal investment philosophy is.

Want more of Tai?

You can listen to Part 1 of this series here, in which Tai and I talk about multi-tasking, reprogramming your genetics and checking your e-mail less.

You can listen to Part 2 here, in which Tai and I talk about how to know when you’re actually making enough money, and when you can stop focusing on income, start focusing more on life, love and happiness, and how to strike the ideal balance between being overambitious and underambitious.

Books and resources Tai and Ben discuss in this podcast:

-Tai’s retreats and public seminars in Hollywood, London and New York

-Tai’s Millionaire Mentor program

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

Do you have question, comments or feedback about what to do with your money? Leave your thoughts below.

The Ultimate DIY Guide To Growing Your Own Food And Living Green.

Alik Pelman

Last month, my wife and I traveled to Israel with Vibe Israel, an organization that brings international on- and offline opinion leaders in health and nutrition on a weeklong personalized experience of the burgeoning wellness scene in Israel.

I’ve already released three valuable lessons I learned on that Israel journey: “5 Things You Can Learn From The Burgeoning Health, Wellness And Nutrition Scene In Israel“, “Why You Get Cancer And What You Can Do About It“, and “The Problem With Paleo: Why It’s OK To Eat Bread, Grains, Legumes, Cheese & Milk.”.

Today, you get to listen in as I interview one of the most amazing individuals I met on the Israel trip – a man named Alik Pelman (pictured above with myself and others at his property, photo courtesy Or Kaplan). Alik completed his PhD in philosophy at the University of London and then took a break from academic life and went to learn how to grow food, becoming a professional organic farmer for two years.

Alik then set up his own self-sufficient home in the small village of Clil, in Western Galilee. I had the pleasure of visiting him in his small hut, built almost entirely from local, natural materials. This is where he grows virtually all of his food, and spends most of his working hours doing farm chores, reading, writing and hosting curious visitors like me.

In this show, you’ll discover:

-How to grow food on your roof…

-How to use sheep’s wool for insulation…

-How to make walls out of completely edible corn flour porridge…

-How to use natural oils to protect your floor and furniture…

-How to build an efficient, composting toilet that uses no water…

-How to easily rotate your garden crops for maximum yield…

-How to grow and make your own bread, from seed to loaf…

Resources from this episode:

-Alik’s video that documents all stages of growing your own bread – from seed to loaf

-Israel Homestead. pdf handout that walks you step-by-step through how he built his eco-friendly hut

-My How To Biohack Ultimate Healthy Home book

Do you have questions, comments or feedback about Alik, his life, his hut, and how to grown your own food? Leave your thoughts below!

Episode #305 – Full Transcript

Podcast #305 from


Introduction:  In this episode: Is Aluminum Foil Healthy, How To Measure Your Body Voltage, How To Do Kettlebell Yoga, How Much Dairy Is In Grass-Fed Butter, My Top Healthy Baby Tips, and much more.

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

Brock:               Yo, yo!  What’s going on at the Greenfield house?

Ben:                   The Greenfield house is full of action.  I’ve got a security guy upstairs, who’s installing, like, motion detectors, and smoke alarms and all that jazz… So if in the midst of this recording you hear, like, I don’t know… The fire department pull-up or sounds like my house is getting broken into or burning down?  That’s probably why.

Brock:               Probably.  I’ve got a delivery coming, so it’s not quite as exciting as you but we might hear a door knocking and I might have to runoff.  So we’re gonna be good and focused today!

Ben:                   That’s right.  This podcast would be full of distraction.  So I hope everyone is taking their… whatever people who are listening to this are taking.  Smart drugs… Focus… Nutrients…?

Brock:               Caterol?

Ben:                   Caffeine… Ungodly amounts of green tea?  Whatever it is that helps you keep out the distracting beep sounds, whistles, doorbells, dogs barking, etc. so… let’s roll!

Brock:               Let’s go!

News Flashes:

Brock:      has been ripping it up once again on the interwebz.

Ben:                   That’s right, if you can actually rip something up on twitter, quite sure if that’s possible…

Brock:               You can rip twitter a new one.

Ben:                   … versus just being a one hundred and forty character propeller hat geek.  And I’ve got some things on twitter this week that I think you’ll find interesting if you’re listening in, and of course links to all these and oh so much more of the goodies that we talk about on the show on, where you can also of course get transcripts.  So, the first thing that I thought would be interesting because I’m always looking for ways to get better workouts when I’m travelling, like in hotel rooms, airports, and random public places…

Brock:               The last time I did a hotel workout was when you have that one where you run up you go up the stairwell, run up the stairs and then you do some burpees and run another flight of stairs, and every flight of stairs had cigarette butts all over it!

Ben:                   That’s a good workout though, where you ran to and landing and you drop and do push ups and then up to the next landing, you drop and do mountain climbers…

Brock:               Oh, it’s an awesome workout except I got like cigarette butts got stuck to my hands.

Ben:                   You should have done squats…

Brock:                I guess…

Ben:                   So, this was on the Journal of Strength Condition Research this month, and it compared the bench-press or traditional form of getting our pecks to look like Captain America, where the push-up, and specifically they looked at elastic band push-ups, and just so you know, elastic band push-ups are where you kind of put an elastic band over your back and then one of the end of the elastic band goes in each hand, right?

Brock:               And you’re standing up, you’re not down in a plank position..

Brock:               Yeah exactly, so when you are doing your push-up, you have the – no,      you’re down in a push-up position.

Brock:                           Oh!

Ben:                   Yeah.  So when you’re doing your push-up, you have the force of the   elastic band kind of pressing you down into the ground which you have to resist, and then of course you are pressing against the form of the resistance band as you push out of the bottom of the push up.  And they did what is called an EMG or an Electromyographic analysis of muscle tissue comparing what happened with the pecks in response to a bench-press versus an elastic band push-up.  And what they found was that in terms of both muscle strength gains, and also the amount of muscles activated in the chesticles, it was equal between the bench-press…

Brock:               I don’t think that’s what they’re called.


Ben:                   … the bench press and the band push-up.  Meaning that, yeah, you may not be able to say toss a barbell and a bench and some weight plates into your suitcase, but you can get like a nice sturdy resistance band or piece of elastic tubing, toss that into the bag, and you could get a pretty good workout.  So, I first kind of tapped it to the power of the resistance bands for travel when my wife and I were bicycling across Italy, and I was biking all day but I wanted to get an upper body workout.  When we get into our little beds and breakfast and Agricola’s where everyone else were staying… so I just take out my elastic band and like take a 20-minute workout and I was like, curls, elastic band push-ups, and side raises.  You can get a pretty dang good workout with those things and it turns out that now, science has proven…

Brock:               Eventually proven what we’ve always known.

Ben:                   … that you can actually get; it’s going to work with even a freaking steel.  So there you go, elastic band push-ups, try it out the next time you’re on vacation.

The next thing that I wanted to mention was black seed oil. I actually just put a video up at, where I crawled out of bed in my bright red boxers, and my wife shot a video of me making a smoothie, and adding my new favorite smoothie ingredient, black seed oil.  And I’m putting a link in the show notes to this really interesting article that came out looking into this stuff, and it’s called black cumin oil, and it comes from a cumin seed.  And the number of different benefits this thing has, this stuff has is freaking amazing.  And also the history behind it, like Cleopatra used it as a beauty treatment; and Hypocrates used it to cure digestive disorders, and you know, King Tut kept a bottle of black cumin seed oil in his tomb for use in the afterlife.  So there must be something to it. Get this, get this, dude, the prophet Mohammad calls it, “a remedy for every illness except death”.  I’m not quite sure what his remedy for death would be, but anyways, this stuff has a huge history as far as being used by practitioners of Ayurvedic and Chinese traditional medicine for thousands of years.  And the amount of research is pretty staggering on black seed oil and I was scratching my head about why I haven’t heard of this stuff before because they can like lower your blood glucose response to amino when you take it and this in amino, they can like cure intestinal parasites and like Candida and yeast and fungus and stuff like that in the digestive track.  It has pain-killing properties, so it acts as an analgesic; it has anti-anxiety properties so it kind of calms you down when you add it into a meal. I’ve been putting it over my salad, like I mentioned, in my smoothies, so its black cumin oil.

Brock:               And where the heck can you buy it?

Ben:                Well there’s a lot of different places; there that one I get – and what you want to make sure when you use black seed oil by the way is you want it organic, just like any other oil, you want it organic, you want it pure pressed, cold processed you preferably want it in like glass or in urn like a non-transparent bottle I’m using this stuff same place I get it this marine phytoplankton that I use, like the little marine phytoplankton drops, it’s called Panaseeda black cumin oil.  So, I’ll put a link on the show notes if you wanna check it out.  Over at  Pretty cool stuff, black seed oil.  That’s my new fun thing.. so… Other people get excited about new TV shows, video games, and I get excited about black seed oil.

Brock:               No worries, that’s fine. That’s why we like you!

Ben:                   Really  cool, cool article at Suppversity.  So of course, we are all big fans of lights and now right now I’m bathed in blue lights because its morning here in the Greenfield house and so addition to like sirens and motion detectors, going off all over the place I got this blue lights, they’re called Awake and Alert, and you know, I’m constantly looking at the effect of light on the human body ‘cause it has such a profound effect on your circadian rhythm, your recovery, and brain inflammation, the website’s suppversity did a really cool round up of 10 new studies that go into the health effects of light exposure on your health and your physique.  I’ll put a link to this article in the show notes.  But some of the studies were really, really are interesting.  For example, let me find a good one for you here; bright lights at work, they did a recent study that showed that bright lights at people’s workplace keep them sane, happy and alert.


                           So if you’re feeling a little bit down, maybe it’s not disrupted sleep that you’re dealing with.  Maybe you just have an annoying co-worker who’s looking for their stapler or something like that.  Office-based reference for anybody who’s an office-based fan.

Brock:               I got that one.

Ben:                   Have you seen my stapler?  But bright light like blue light boxes or using some kind of a bright light exposure can help quite a bit with your mood.  And now it’s been studied…

Brock:               And sanity, apparently, as well.

Ben:                   Yeah, once again science has proven.  Staying away from nightly light exposure has been shown now to help keep arteries clean in old age. So, this one study found that even after adjustment for confounding variables like age and gender, and smoking status, and diabetes and sleep medication, and all this other stuff, exposure to light at night was associated with what is called carotid intima media thickness, or basically hardening of the arteries.  So the more blue light that you get exposed to at night the harder your arteries become.  Crazy!

Brock:                That’s crazy!  The iPad is really killing you.

Ben:                   Another one showed that if you dabbled on to your smart phone the evening before an important sport event and you’re looking at light for as little as 30 minutes, it influences your exercise performance specifically under hot conditions they said this cyclists, this temperature controlled rooms with high humidity and high temperature, and they found out they were less able to maintain their body temperature when they have been looking at light from their iPhones the night before.

Brock:               That’s interesting. I’ve been waiting for them to do a study where they talk about the duration of exposure being the factor, so that’s 30 minutes.

Ben:                   Yeah, this was 30 minutes.  Let me tell you one more here that they found, back pain, they found that three sessions in from the 5,000 lux lamp which is very similar to this blue light boxes that you can get off of Amazon, it reduced pain intensity with people who struggle with chronic back pain during the day.  I’m not saying that you got to go and buy like a light box but I mean freaking try and get out in the sunshine for a 15, 20, 30 minutes…  And ah.. pretty big effect there. Really cool article that just kind of scratches the surface of some of the stuff that I went into but I thought that was pretty cool.  And then the last thing, is that as  I mentioned a month or two ago, my wife and I were in Israel, shooting videos, recording podcasts, and writing about the burgeoning health  and wellness and nutrition seen in Israel…

Brock:               And eating, and eating and eating from what I could tell!

Ben:          Yes. Even though I’m not a Jew, I have a Jewish name, Benjamin       Greenfield, and ah so, of course, I love Israel.

Brock:                Of course.

Ben:                   We’re now releasing all the videos that we shot over there and the first video is up right now over at, my wife went into like a healthy chocolate-making class and had learned to make chocolate at home and she shot a video where she basically, in the kitchen shows you exactly how to do this, in this case, did this as a project with the kids.  So if you want to know how to make your own healthy chocolate at home and you’re tired of paying $5.99 for your organic dark chocolate bar at the grocery store…

Brock:               I wish mine was only $5.99…

Ben:                You can bulk make it yourself.  Check out the video, we’ll put a link to it in the show notes, so make your own healthy chocolate while you’re staring at your blue light, doing your elastic band push-ups, and drinking black seed oil and you’ll be all set with this week’s news flashes.

Special Announcements:

Brock:               Did you hear that?

Ben:                   My petting kitten?

Brock:               Ah, kinda…  scratching my hairy chin.

Ben:                   Well, that’s a great segue, Brock, because this podcast is brought to you by Harry’s shaving.

Brock:               It is?

Ben:                   Yes!

Brock:               Fantastic!  I love those guys!

Ben:                   Yeah.  High quality, German-engineered blades, that aren’t the cheapo blades that you get from the drugstore but actually cost about half the price of the big name drugstore brands that you’re gonna find out there.  I won’t name any but there’s one that rhymes with Hillet.  Anyways though, you can get these Harry’s shaving blades along with their completely healthy, like a – preservative free, not really preservatives like parabens and phthalates, and all the nasty stuff that disrupts endocrine function.  They’re foaming gel, you put in your face, smells fantastic even though there aren’t endocrine disruptors in it.  So you can have your cake and eat it too. 


Brock:               That’s interesting.  I was gonna ask you about that, last time we talked about it here is if it actually fits your criteria of – could you eat it without getting sick?

Ben:                   No.  I just indiscriminately take sponsorship, funds from any major brand.

Brock:               I knew it!

Ben:                   Coca-cola, Pepsi, birth control pills, you name it.  If you wanna sponsor the podcast just…

Brock:               Cyanide…

Ben:                   No.  Anyways, Harry’s is good stuff and you can go to and get $5 off, that’s 5 bucks off, this really cool package that you can get shipped to your house which is like blades, and the foaming gel, and the awesome Harry’s handle.  So it looks really good.  It’s fun to shave with, it’s fun to shaving actually “can be”.  And you get 5 bucks off with discount code BEN at, that’s h-a-r-r-y-s dot com. with $5 discount code BEN, so.

Brock:               Nice.

Ben:                   You gotta wonder how much do you think that URL cost them to get

Brock:               I don’t know that.  I can’t imagine that was available.

Ben:                   Yeah, I don’t know.  What’s this, somebody, somebody had a sugar daddy payin’ for URL –

Brock:               I tried to one of the company’s I worked for was going to be charged $35,000 to get the URL from a squatter one time.

Ben:                   Yeah.  I wanted to buy, I wanted to buy, I think it was couple of years ago and it was some crazy, it was like $30,000.  Yeah, amazing, yeah.

Brock:               And they’ve not even doing anything with it.  Oh.

Ben:                   So, a few other things to announce.  First of all, coming up here really soon, I’m gonna be speaking in Dubai.  And this not just like a talk.  This is a full on workshop – the How to Become Superhuman Workshop.  I’m teachin’ for anywhere from 6-8 hours each day and it’s gonna be a blast.  You can come listen in if you happen to be near Dubai or if you wanna fly in to Dubai, check it out, we’ll put a link in the show notes to all the details, but it’s a two-day intensive workshop where you’ll come up the other end pretty much knowing everything that you need to know, and spending lots of time getting sick of hearing me standin’ up there and talk.  But it’s gonna be a lot of fun.  We’ll eat good food, we’re goona have fantastic sessions, it’s gonna be a good time.  And Dubai is always fun ‘cause you can get lattes with gold on top of them – with gold flakes on top of them.

Brock:               Oh man, that place is crazy.

Ben:                   Yeah, speaking of getting gold on top of you, if you wanna get your tan on, the Spartan Cruise is happenin’., it’s the ultimate tropical obstacle racing experience.  There’s gonna be tons of partying, beautiful beaches, probably beautiful bodies too, you know, it’s a Spartan race, so.

Brock:               Oh, beautiful bodies with cuts and bruises all over them.

Ben:                   Yeah, a lot of people covered in mud, and scrapes, and MRSA, all sorts of nasty stuff.  Anyways, we’re all gonna stuck in boat together, it’s gonna be great., you can use code BEN10, BEN10 – that’s B-E-N-1-0 and save 10% off.  My family’s gonna be on it, my kids are gonna be there racing, my wife is not yet aware of this fact but she signed up for the race.  So, it’s gonna be – it’s gonna be a good time.  I don’t know when I’ll spring that one on her but she does…

Brock:               Yeah, it’s like an hour or before.

Ben:                   Yeah, yeah exactly.

Brock:               She’ll kill it, no matter what.  I’m not worried.

Ben:                   Swim to shore, you’re racin’.  And then the last thing is that Paleo FX, Paleo FX is happenin’.  I just booked my hotel for that.  You can sign up at, or just follow the link in the show notes, but basically it’s kinda the can’t miss conference.  It’s the who’s who gathering of like world-class speakers, bestselling authors, physicians, nutritionists, research scientists, professional athletes, food activists, biohackers, you name it.  And it’s actually a lot of fun, there’s really good food, awesome talks, good workouts, freaking off-the-hook parties.  So, PaleoFX, it’s in Austin, Texas too, which is great because that’s a pretty cool town.  Anways, whether you wanna run or paddle board, or go to some good bars and restaurants – awesome place.  So, PaleoFX, good one to add to your list if you’re looking for a conference to go to.  So, that about wraps up this week’s special announcements but for any of the things we talked about, you can go to and all the link goodies are in there in case you’re like running, biking, or lifting weights, or floating on an isolation tanks, or something like that and you don’t have a chance to write in these stuff down.

                           Hey, it’s Ben Greenfield.  You may not realize this but I actually have developed many different nutrient blends designed to help with a variety of different goals.  For example, if you visit, a few of the things that you can find there are, Nature Cleanse which is this botanical blend of herbs that naturally cleanse things like your gut and your liver.


                           There’s also Nature Colostrum which is one of the best ways to not only heal your gut, but also to do things like increase growth hormone, burn fat and build muscle.  And finally, there’s Nature Flex which is the most potent injury recovery, workout recovery, and joint healing supplement that I’ve ever seen.  Now, you as a podcast listener get a 10% discount on any of those things.  The Nature Cleanse, the Nature Colostrum, or the Nature Flex when you go to and use code PODCAST10.  That’s and code PODCAST10.  And now, on to today’s show.  Enjoy.

Listener Q & A:

Joan:                 Ben, hi.  This is Joan.  Question!  I know I’m finally going off to deep end with all of this information.  Do you ever wrap food in foil like big potatoes.  I’ve always cooked them by wrapping them in foil.  And also if I reheat things, oftentimes I wrap them in foil and put them in the oven – aluminum foil.  Would you use it or not?

Brock:               Aluminum…

Ben:                   Aluminum…

Brock:               Say, say in to your places…

Ben:                   Yeah, I use aluminum foil but I’m pretty careful about using it around heat.  The reason for this is they’ve done research on this and they found pretty high levels of aluminum in foods that have been cooked and then reheated with the aluminum foil like for example, if you like reheat your leftovers in oven on the broiler with the aluminum foil on them, the problem is that the aluminum can accumulate in your body.  That can cause things, I mean, it’s been shown to cause things like osteoporosis, and Alzheimer’s, and the higher the temperature, the more the leaching that occurs from the foil.  So, I’m pretty careful with that.  It’s safe for cold foods, it’s safe to wrap cold foods.  They’ve never observed any leaching in studies to be happening unless you actually get heating, and it doesn’t matter which side, like if you put the shiny side against the food or the dull side against the food, both can increase the amount of aluminum that leaches off of aluminum foil.  So, you do have to be kinda careful with the stuff.  I mean like, I’ve talked about before on the show, we primarily use glass containers, sometimes stainless steel.  Usually we’ll reheat and just like a good cast iron skillet on the stove, and I know that this is probably annoying to folks to hear about yet one additional thing that they shouldn’t put usually in the foil.  But I mean like, we use aluminum foil.  For example, my boys – I took my boys skiing on Saturday and made everybody sandwiches and wrapped the sandwiches in aluminum foil, and put them in our ski backpacks.  And honestly, aluminum foil like cold temperatures is better than plastic because plastic actually can leach even at room temperature or cold temperature.  Aluminum is not gonna leach from aluminum foil unless it gets heated up.  So, you do want to be kinda careful with that, I mean high aluminum levels in the body can alter things like bone mineralization, they can affect your thyroid activity, and you get really high calcium levels in your blood when you get aluminum accumulation and just for the same reason, you wanna just take like a high dose calcium supplement without getting extra vitamin K for example, to increase the calcium absorption.  High levels of calcium can cause calcium deposition in your arteries.  So, you wanna be careful with that and of course, you wanna be careful with any type of metals because of the neuro-toxic effect, because of the association between things like aluminum and Alzheimer’s, for example.  So, I’d be careful with it for that reason.  The other interesting thing that they found with aluminum foil is they did a study on potatoes and aluminum foil, and what they found with the potatoes was that there was potential for botulism.  They found that baked potatoes wrapped in foil were linked to cases of botulism and this is because the spores that cause botulism, they can survive the baking process.  If you bake a potato in aluminum foil, and the foil wrap seals the potato and that prevents oxygen from being present, and in that environment spores on the potato can germinate and grow.  And so, – I know I sound like I’m just being like one of the ironically tin foil wearing hat.  Tin foil hat wearing…

Brock:               Uhmm.  Oh!  That’s one good use for it.

Ben:                   You could use aluminum foil though to make your little tin foil hat.


Brock:               Make your beanie.

Ben:                   As you’re sittin’, impress your neighbors about why they shouldn’t be using aluminum foil.  But no, it’s got its uses, and by the way, one cool thing that you can use aluminum foil for, and this is probably a good segue into our next question, is that it can be use to ground your body.  Meaning that, if you want to increase the amounts of electrons that you get like when you gonna go stand on the ground and try to get all the antioxidant effect of electrons coming off the ground to the floor.  You can stand on aluminum foil.  If you can’t afford one of those expensive grounding mats or earthing mats, and it actually works pretty well.  So, there you go.

Brock:               You know, my favorite thing to do with aluminum?

Ben:                   What’s that?

Brock:               Chew on it.

Ben:                   Uhmm, yeah, that’s pleasant.

Brock:               Have you ever done that?

Ben:                   Uhm, yes.  Once.  Never again.

Brock:               I dare everybody out there to try it.

Ben:                   Send in your videos.

Mike:                 Hey Ben and Brock, this is Mike from Seattle.  Though right now I’m livin’ in St. Thomas in the Virgin Islands, I just have a quick question about grounding or earthing, and how to measure “need” for it or if nothing else just the hypothetical way to quantify it.  So, to throw out a couple hypotheticals:  if somebody had a long airplane ride, let’s say to Africa or Asia and then they were  inside all day using their cell phone, iPad, and watching TV, could they feel good about going outside barefoot, for couple of minutes and getting sufficient electrons to counteract their plane ride and all that electronic activity.  Or conversely let’s say somebody were to go outside, fully outside, barefoot all day, come inside and sit at their computers for a couple of minutes and then wanna go to bed, but if they wanted to reset themselves and kinda get to an optimal level of electrons from the earth, could they just go back outside again for couple of seconds?

Brock:               Mike, sorry dude, you went on and on and on, I had to cut you a little bit but I’m sure we got the – we got the gist.

Ben:                   Yeah.  This is a really interesting topic so I think that we probably should explain what’s going on here first and I’ll talk about how you could measure your body voltage or whether or not this stuff is actually working.  So, most of us have noticed that we feel better when we’re walking barefoot on the earth or on sand or on ground, and research has shown why this happens.  Your immune system actually functions a lot better when your body has an adequate supply of electrons, and you get a ton of those when you’re on barefoot contact with earth.  Research has also shown that when you get exposed to electrons from earth by literally having your skin touching the ground, there’s a really significant antioxidant effect and that can help protect your body from inflammation, and a lot of the other health consequences that tend to happen when we get exposed to a lot of electrical pollution from computers, and cell phones, and stuff like that.  So when you look at substances like asphalt and wood, and rugs and plastic, and even like built up shoes, you know, that have thick surfaces and don’t allow you to ground, we get separated from that contact.  So, earth – the planet ground rocks, etc., they maintain a negative electrical potential on their surface, and when you are in direct contact with that surface, whether you’re walking, or sitting, or laying down or standing, those electrons get conducted to your body and essentially bring your body to the same electric potential as the surface that you’re standing on – the earth.  So if you live in direct contact with the earth, you’re consistently grounded, and there’s a lot of really good physiological and electrochemical changes that occur in your body that promote really, really good health.  And there’s all sorts of really interesting studies coming out all over the place now that show improvements and everything from like heart rate variability, to decrease inflammation, to better stabilization of cortisol levels, to better sleep, to reduce stress, when you get this grounding or this earthing effect.  So, grounding or earthing traditionally just defines putting your barefeet on the ground.  So it can be like dirt, grass, sand – concrete actually works as well.  You know, assuming it’s not like concrete at the top of some kind of like a skyscraper.  So that the earth is the best natural source of electrons.  There are other ways to get them, like grounding mats and earthing mats, and even shoes.  There are some shoes now that they make with carbon plugs in them that help you to get more grounded when you are walking around in shoes.  Like I’ve got these sandals, they’re called Earthrunners, and they look kinda hippie.


                           They look like Jesus’ sandals but they’ve got these carbon plugs in them.  And I toss those in my suitcase when I’m travelling, anywhere where I know I can wear sandals where snow is not covering the ground.  And they have this really significant grounding effect when you’re walking around even if you can’t walk around barefoot.  So they’re called Earthrunners, another cool things about those is that you look like you came out of the last The Mohican’s Movie or the Bible.

Brock:               Yeah, I was thinking more biblical – Old Testament.

Ben:                   Yeah, yeah, but anyways, they’re pretty cool shoes, I mean, leather and like this little carbon plugs.  So, modern running shoes like things like plastic and rubber, and stuff like that, they’re really good insulators, right?  They’re used to cover electrical wires for example, the same materials to keep the conductors from touching each other and from touching your skin so you don’t get shocked but the bad part is when you’re walkin’ around on the surface of the planet earth, you don’t get a lot of those free electrons getting transferred into your body when your feet are covered like plastic and rubber.

Brock:               So if you get hit by lightning, you’ll be okay?

Ben:                   That’ll be probably okay, just go out in the storm.  So, good idea, Brock.

Brock:               Thanks!

Ben:                   Thank you for your contribution, your valuable contribution.  So, the other thing that you have to understand here is how your home and your living environment is going to affect your electrical potential, and that requires you to understand kinda like the three different forms of electricity that there are.  So, one form is direct current or we know as DC electricity.  So, if you think about a flashlight that’s got two type D batteries in it.  When you turn the light on the flashlight, you get this current that’s created by the chemical reactions in the batteries that causes the electrons to go to the bulb, that converts the electrical energy into light, and all those electrons are kinda moving and that’s a perfect example of a direct current.  Now an alternating current or AC is what’s in your home more often and that’s produced by electrical generators and then it’s distributed throughout say like, a neighborhood or out to your home via wires that are either overhead on the power lines or wires that are buried underneath the ground.  Now, like I mentioned in direct current electricity were you got electrons traveling like the battery up to the bulb with alternating current or AC, the flow of electrons in that circuit – in an AC circuit, is not very significant ‘cause mostly the electrons are just going back and forth without actually progressing along a wire.  They’re just vibrating back and forth by a hundred thousandth of an inch.  So, they’re barely moving at all, they’re not actually flowing, and it’s really interesting because this means like the electrons that are in your household wiring are – they can be the same ones that were present like five years ago when your house was built or whenever you moved in because inconstrasted DC or direct current, the electrons aren’t flowing all over the place, they can just stay in that same circuit vibrating back and forth and creating energy to, you know, power computers or TVs or whatever.  So, sometimes when you hear about like lots of power travelling back to the substation like through the ground, it’s not quite as significant as what we’ve been led to believe and even – you know, I’ve talked about this big power surges.  They’re not quite as big, once you start to understand that it’s really more of an AC current that’s in the home and you’re not getting this huge surges all the time.  Now I’ve certainly have used this dirty electricity filters in different outlets in my house, and I have found when I walk around with one of these little EMF meters that measures the amount of electromagnetic fields in your room, the field is a little bit lower when I use this anti-electrical pollution devices.  But you do need to understand that this idea of that power companies use the planet earth as part of the alternating current circuit to like save on the expense of overhead wires or something like that, that’s not quite accurate just because most of the time you’ve got alternating current or AC, and electrons are having to travel all over the place.  They’re just kinda sitting there in your home, vibrating back and forth.  So, either way though, you can still get affected by electrons whether they are in your home, whether it’s a DC current or an AC current, or the electrons that are just naturally present on the planet earth.  So for example when you look at things that can cause spikes in the number of electrons that are in the air circulating around you or like wireless signals, everything from electric heaters to refrigerators to vacuum cleaners, to wifi routers, to high efficiency lightings, specifically like fluorescent bulbs, all of those can cause some pretty significant electrical spikes that just get radiated into the atmosphere.


                           Because any wiring around your house can act like an antenna and you can act like an antenna because you are an electrical machine.  This is why you can get affected by a lot of the electrical signals that are taking place around you.  Electrons can travel through the air, just the same ways they can travel through the ground, or in and out through your current and that type of thing.  So you can measure the actual voltage in your body and you can do this via what’s called the Body Voltage Meter.  And specifically what that measures is how much electricity is being induced on you wherever you are, and you can also measure how much that charges change by things that you do in your environment.  So, I’m gonna put some links in the show notes for you because you can either buy a body voltage meter off of Amazon, for example has several.  You can also make your own and I’ll link to a website that shows you how to make your own body voltage meter.  But the way that you use these things is you’ll – so a meter comes with a pair of standard test leads – is what they’re called, and you’ll plug…

Brock:               Those are alligator clips?

Ben:                   Yeah, exactly.  So, you plug them into the meter and then to read your body voltage, you’re holding the tip of one of the test leads between your finger and your thumb, and what you’ll find is that your proximity from electrical wiring and appliances really affects that reading, and the general level of EMF in your environment like wifi signals being on and off, etc., that affects that reading as well.  And the idea is that you’ll see a 150, 200 volts whatever showing up on the screen as you’re measuring your body voltage meter, and ideally when you ground your body, right, like when you’re standing on top of a grounding sheet or yes, even aluminum foil or you’re standing on the planet earth, or you’re using like one – like I use a biomat for example, you’re laying on a biomat.  You should see the reading drop to very near zero and that indicates that what you’re doing is actually affecting you.  You’ll be able to measure not only how the EMF in your environment is affecting you or how much EMF there is in your environment, but you can also measure the effects that is having on your body whether or not something, you know like, grounding really truly does work, and it does.  You can measure yourself with the body voltage meter and see that it actually does work.

Brock:               So if it drops that much, does that mean that that voltage is actually gone or that it’s just being pulled out of your body the same way a grounding plug would make it?

Ben:                   What it means specifically is that when you’re grounding or earthing negatively charged electrons are passing into your body from the grounding surface and bringing your electrochemical status back into balance.  So, it’s resetting the circuit basically.

Brock:               It is kind of electrical circus going on in your body.

Ben:                   So yeah, that’s the idea.  So you can test that.  As far as quantifiably measuring the need for grounding like Mike says like seeing where you’re at or if you need to be grounded, that’s technically how you would do it.  Just get a body voltage meter and test.  Now what I do and I’ve got one sitting on the edge of my desk right now, is I use this little device and we had these people on the podcast before called the Lapka, and that allows me – it does all sorts of cool things like it measures the amount of radiation, and the nitrites in fruits and vegetables with this little pro-orbit but it also allows me to walk  around my house and measure EMF.  And so, I do that just to measure the amount of EMF in a room and it’s kinda like one of those correlative activities, right?  If you know that there’s a high amount of EMF in the room, you can test yourself using a body voltage meter to see if it affects you.  I can just tell you right now, it does.  Like you don’t have to go out and get a body voltage meter which tends to be more expensive than an EMF meter, or if you just wanna use EMF meter and measure the amount of EMF in your vomit.  If it’s high, you do two things: number one, you mitigate the EMF, right.  Like you figure out ways that you could like unplug the wifi router and do any of  these other things that I’ve talked about multiple times on the podcast, or if that’s not an option, right, if you’re at your office and you’ve got 12 colleagues using the wifi router, who’ll all get pissed if you walk over there and unplug it, you figure out ways to ground yourself.  I mean, figure out ways to warm outside every hour and reset your electrical circuit by getting in contact with the ground.


                           Mitigate some of that damage at least if you can.  So, ultimately you have to test your body voltage, but it’s kinda cool to see how it changes when you ground and how your body actually is an electrical machine.  And things that you do, just like taking your shoes off, you’ll notice that body voltage meter dropped.  So yeah, that’s kind of the – it’s kinda the I guess that’s not a short answer, it’s a long answer.  So, there you go.

Brock:               That’s a very long answer.  I don’t know if you actually told Mike exactly if he was playing outside all day, and then he’d jump to his computer before bed… can those screw ‘em up?

Ben:                   It’s pretty astounding the rate at which your body can accumulate the – well, they’re basically positive electrons right, not negative electrons.  So yeah, if you’re playing outside all day and then you went in and exposed yourself to a bunch of EMF, it is going to affect your body’s voltage, and so the answer to this would of course be like, get a grounding mat or an earthing mat or a biomat, or something like that and just lay on that for a few minutes before bed and you’ll at least be able to mitigate any of those last minute things you did before bed that affects your body’s electrical potential.

Brock:               Bummer.

Devi:                  How are you, Ben?  I just finished listening to episode 302 and you mentioned kettlebell yoga.  And I have researched but I can’t find much of it.  So if you could link to some references to where you found the routines, especially interested in doing like the kettlebell sun salutation routine and then the others you might recommend.  Thanks Ben.  Bye.

Brock:               Yeah, I kinda wanna give this a “go to”.  You did talk about it a couple episodes ago…

Ben:                   The reason you can’t find it anywhere is it’s completely my invention.

Brock:               Ah so there you go.

Ben:                   It doesn’t exist except in the world of Ben Greenfield.  So, I just finished writing an article that hasn’t been released yet for quickand, and it’s about how could technically stay fit doing nothing but yoga.  Like yoga fitness workouts, and I’m kind of on this kick right now where for 20-30 minutes every morning, I’ve been doing yoga but a hard yoga.  So for example, one of the routines that I talked about in that article and I’ll link to the website for quick and dirty tips ‘cause if you sign up for the free newsletter over there, you just get it in your inbox every time I release an article, or you can subscribe to an iTunes too ‘cause there’s audio versions of each article that I release.  But one of the sample workouts is, you’ll start off with sun salutations instead of doing your sun salutations traditionally, you do them with dive bummer pushups instead of just like going through your plank to your cobra type of thing.  So, dive bummer pushups which are a lot harder version of the pushup part of the sun salutation.  And then you’ll jump up into a standing position after you’ve gone to your sun salutation, and you’ll do 5 super slow overhead squats holding a kettlebell overhead, like super slow controlled deep nasal breathing stuff.  You’re working on mobility, you’re really activating a lot of your muscles more than if you weren’t loaded, and then from those super slow overhead squat, you’ll transition on to the ground and you’ll hoist the kettlebell overhead with one arm, and you’ll do 5 Turkish getups on that side and then you’ll switch and you’ll do 5 Turkish getups on the other side.  And the breathing is really important here, right?  Like it’s all deep nasal breathing where with every move, you’re either going through a full inhale or an exhale cycle.  Okay, so we’ve got the warm up with the sun salutations and then you’re doin’ the super slow overhead squats with the kettlebell held overhead and then around 5 Turkish getups on each side with the kettlebell hoisted above your head.  If you don’t know what a Turkish getup is, use the google machine.  And then you’ll stand up from those Turkish getups and you’ll do 30 kettlebell swings except you’ll do ‘em – my favorite way to do this is where you actually let go of the kettlebell in between each swing and you let it float in the air right in front of you for a split second, and then you catch it with your other hand, and you do the swing, you let it float in the air in front of you.  So, it puts you in the almost like this trance-like meditative state.  You’re doing the swings but your heart rate is up there too.  You’re just like flowing with the kettlebell.  And then, I’ll like pull the kettlebell into my chest and then drop down into a squat, hold that for 5 deep breaths and then set the kettlebell down, stand up, reach for the sky, go through another sun salutation series and then pick the kettlebell back up and go on that first move like the super slow overhead squats.  And you’ll go through that for like 3-4 or 5 rounds taking anywhere from 20-30 minutes.


                           And by the time you’re done, you feel really grounded and in your hyper-oxygenated way that you normally do after yoga, but you’ve also got this really good condition workout too ‘cause your heart rate gets pretty jacked, you’re loading your muscles, and that’s kettlebell yoga, TM.

Brock:               Patent pending.

Rob:                   Hi Ben and Brock!  Hey, love the podcast.  Guys, it’s pretty much been life all training for me over the past couple of years.  Got a question about a topic you’ve talked about a lot.  I went full vegan then vegetarian, now I eat fish, feel like I’m definitely missin’ out by not eating meat, so that maybe something I go back to, but my big question is – what’s your take right now on grass-fed butter?  Thanks, appreciate it.

Brock:               How do you feel about grass-fed butter, Ben?

Ben:                   They’re great!  About grass-fed butter, Brock.

Brock:               Me too!  There, next question.

Ben:                   Do you guys have Kerrygold up in CA?

Brock:               Ah, probably.  I actually don’t know.  We’ve got some really good organic grass-fed butters like that are made nearby, that I buy… so…I don’t really worry about getting it from Ireland.

Ben:                   Yeah, so grass-fed butter.  Why would you do grass-fed butter?  Well, first of all when we step back and look at butter as far as who should be eating it vs. not, butter is dairy but it’s only got minor traces of the dairy proteins and the sugars remaining in it like the lacto-sugars and the dairy proteins that people who are allergic to dairy might normally not be able to tolerate.  I’ve found that most people who are allergic to dairy can tolerate grass-fed butter pretty well.  Some people have some pretty significant auto-immune issues can’t even do butter, some people who are really has struggle with dairy.  Now, those people can sometimes do okay with ghee which is basically pure butter fat that’s been rendered down like ultra-clarified butter because you heat up this temperature that’s high enough to cook up the water, and it browns the milk solids, and it gets rid of a lot of more of the lactose in the dairy protein.  So, it’s got even less of the “dairy” in it than butter does in a lot of people can’t do butter at all, do just fine with ghee.  So, if you just can’t do butter, try ghee and you can get really good Organic Ghee off of Amazon like Pure Indian Foods is a good brand.  Ancient Organics is a really good brand.  You can get that stuff just straight off of Amazon.  I’ll put a link in the show notes for you if you want that.  We get Kerrygold butter, that’s generally what we use, it’s like an unsalted organic Kerrygold butter.  Sometimes I get it from the grocery store, sometimes we order it from US Wellness Meats.  That’s a really good source, but why would you wanna do butter?  Why would you wanna do grass-fed butter?  Well, first of all, few of the things that you look at in butter.  Butter has conjugated linoleic acid in it.  It’s abbreviated as CLA.  Now, CLA is actually a trans-fat and we often shove trans-fatty acids under the bus but this is a naturally occurring trans-fat that is actually good for you.  It’s been linked to tumor suppression, and reduce belly fat, and superior cardiovascular health, and even fat loss because it enhances your ability to burn fats.

Brock:               It’s the fat that burns fat!

Ben:                   It’s the fat that burns fat, that’s what CLA is.  And grass-fed butter has about 3-5 times more CLA in it than butter from grain-fed cattle.  So the CLA content is definitely higher.  When we look at vitamin content, that’s another benefit of butter, like vitamin K2 and all these fat-soluble vitamins, and a nice yellow butter is yellow, assuming it hasn’t been died which some companies do.  I can’t believe it’s not butter.  Vitamin A content is you know, that carotene is what ‘s gonna make it yellow, so you get a lot of vitamin A, you get a lot of vitamin K too and both of those have fantastic benefits.  Everything from hormone and steroid precursors, to helping your body like I mentioned like vitamin K2 helps your body use calcium correctly and effectively.  And vitamin K2 and vitamin A are both found in significantly higher amounts in grass-fed vs. grain-fed butter.  And again they’ve done studies on this and it has been shown.  Fatty acid composition, when you look at omega 6 to omega 3 fatty acid ratio, omega 3 of course being the more heart healthy fat that is higher in anti-inflammatory potential, omega 3 fatty acid potential is much higher in grass-fed butter vs. grain-fed butter.  Few other things as far as grass-fed goes, in my opinion it tastes a lot better, it’s like creamier, smoother, richer.


So ultimately, you get way more in grass-fed butter than grain-fed butter, I mean, grain-fed butter’s still gonna be better than like canola oil, or margarine, or “I can’t believe it’s not butter” but ultimately, grass-fed butter is gonna be a – better.  So, it’s a better butter!

Brock:               Better butter buddy.

Tyler:                Hey Ben, my name is Tyler from Southern California.  Question for you:  If you wanna get Jessa pregnant again, what would be your top adjustments in your life for healthy family and babies?  Thanks, Ben.  Love the podcast.

Brock:               It made me slightly uncomfortable the way Tyler said, if you got “Jessa pregnant again”.  Like, hopefully it was consensual.

Ben:                   To my knowledge, it was.  Actually I can tell you exactly how we conceived.  I had just done – I believe it was my first Ironman, it maybe my second Ironman, and so I’d had like a stressful past couple of weeks going in, I raced and like a few days after I raced Ironman, we conceived.  It was literally like one of those things where – you know, since I share my entire life on this podcast anyways, I might as well delve into this.  My wife doesn’t use the pill, we don’t really use any chemical contraceptives and we generally just have protected sex.

Brock:               With the sheep intestine?

Ben:                   Yeah, exactly with the sheep intestine, exactly.  You’ve got it, Brock, the sheepskin.

Brock:               Such a hippie.

Ben:                   And when we wanna have babies, we have unprotected sex, easy.  Pataboom patabing!  So anyways, we decided we wanted have a baby and we had sex and we conceived that night.  So, there you go!  Go race an Ironman triathlon and you will induce enough genetic mutations in your body where you’ll not only conceive but like me, you’ll get a double whammy.  Make two.

Brock:               You know, I tried to have sex after my first 70.3 and I gave up after like the first two minutes.  I’m like – I’m just too tired, I’m sorry.

Ben:                   Yeah, exactly.  That’s the problem with racing, that’s just a few days after, right?  But racing in Ironman or doin’ anything really hard like that.  You’re so jacked up from an adrenaline standpoint, cortisol, caffeine, everything.  You’d think that you’d just passed out after an event like that but you don’t.  And I think I’ve said this before on the podcast but the one time that I’ll use something like Valium or benzodiazepine, or diazepam, I will take that after a really, really tough race.  When I know that I am so much in pain and just like thrashed, and I can’t sleep, and then later things would be – I’ll just take Valium and a glass of wine, honestly, it’s like the – my big Valium time of the year.  So…

Brock:               I know you don’t do this anymore but I think both of us used to do the [0:52:58.2] ______? and  I think my first 70.3, I think I’d like 25 [0:53:03.5] _____ or something during the day.  So, I’m just like Beeeeeee!  Vibrating with sugar and caffeine.

Ben:                   I used to get through 40 gels an hour during a race.  Nuts!  So, anyways though, if I did get Jessa pregnant again, the top adjustments I would make in my life, well, I can tell you, I can tell you.  I’ll give you five – I’ll tell you five of the top adjustments that I would make, the things that I would change.  But before I do, let me give you my best resources as far as babies and children are.  Like if – like the resources that I – I guess this would be a six, right?  Like the things that I would have gone through completely, given enough time.  First of all, there’s a guy name Chris Kresser, really intelligent like a wholistic medical practitioner, he’s like an integrative medicine guy.  He has this thing called The Healthy Baby Code.  And it’s just like this step-by-step walk through everything from fertility to gestation to breast feeding, and it’s all just like this online series of modules that go through.  And he covers like micronutrients and food toxins, and putting it all together and kind of like – it’s really, really good course.  I’ll put a link to it in the show notes but that’s one thing that I would have gone through rather than just trying to piece it all together myself from the eighteen different courses in the internet.  I think his is like 200 bucks which seems kinda spendy but honestly, it’s like seems taking like a college course and raising healthy babies.  So, that’s one thing that I would have gone through.  Next, I don’t think it was out when I had my kids, I wish it would have been but Dave Asprey’s Better Baby Book, that’s another really, really good resource.  Dave and his wife Lana wrote that book.  Kinda flew under the radar, not a lot of people know that Dave Asprey wrote a book about having better babies.


                           Sometimes Dave catches some flak about like for example, his new bulletproof diet book, I know he’s got a lot of flak for that about just like being a big huge advertisement, right, for like supplements, and his upgraded supplement company.  Whether or not you think that’s the case, I can tell you right now that the Better Baby Book really doesn’t push nearly anything at all, issues like about raising a healthy baby, and so if it concerned you that it might have you feeding your baby charcoal and glutathione, don’t worry.

Brock:               Coffee.

Ben:                   Yeah, Better Baby Book though, that’s another really good resource.  And then a couple other resources that yours truly created, after I’ve had my kids, I have an entire course.  It’s literally about 20 hours with the content on Udemy.  And Ari Meisel, who is like a productivity expert who runs the Less Doing website and myself taught an entire course on Udemy that you can download to your phone or watch in your computer, and it’s just like a – Udemy is a place where you get courses for learning things.  And we did an entire course on raising healthy kids and we specifically targeted it towards dads raising twins, but to be honest with you, every single element of that course are things that I learned since I’ve had kids.  We go into everything from like, light, and electricity, to sleep enhancement to increasing their level of intelligence naturally, to supplements that babies can take, to just like everything that you’d wanna know about the way that he and I raised are twin kids.  It’s called the Double Dads Course.  So you can check that out at Udemy.  Double Dads Course.  And then the last resource that I have is my Ten Ways to Grow Tiny Superhumans Book which is based off of a talk that I gave up in Toronto that eventually turned into an electronic book.  That’s just like 10 really, really good ways to increase the health of your children, or increase their beauty, their bone density, their immune system strength, everything.  So it’s called Ten Ways To Grow Tiny Superhumans.  I’ll put links to all of those resources at  But now, as far as the things that I would change, first of all, my wife had a C-section and the thing about this is that we plan for about 7 months to have a natural birth at home.  She had doula, she had a few midwives, we had like the full on freakin’ like water – like tub in the bedroom like a big turtle tub with a slide and everything.  I thought it’d be a special birthing tub but it was just like the big turtle tub with a slide that kids play in.

Brock:               Yes, the Mr. Turtle Pool?

Ben:                   Yeah!  Mr. Turtle Pool.  So, we’re gonna have the Mr. Turtle Pool baby and the whole home birththing, but ultimately my wife is the person who would’ve died like in the old west movies having babies ‘cause her hips are so small and she’s got these two big head boys, you know, big head twin boys inside her. and she couldn’t get them out.  I mean, we had good doulas and good midwives, and every half hour were taking the heart rates on the kids to make sure that they’re okay.  We only live 10 minutes from the hospital so we knew that was there if we needed it, we went to classes, courses, everything you need to know about natural birth, but when it came down to it, it was at my wife or the babies, right?  Like, that’s – it was just like, you know, either she was gonna, she was not – they were not gonna come out of her and they were gonna just like – go through this extremely traumatic time and then not make it out or else my wife is gonna like crack open her hips and break her vagina and whatever else happens, trying to get the babies out.  So, we went to the hospital and she got a C-section.  So, as far as what I would have changed there, as far as the C-section goes, I really didn’t have a choice at that point but the problem is, it was just a complete rush out, like rush to the hospital, get rushed in, and basically I paid for two births, right?  Like I paid the midwives and the doula and everybody for the natural birth, it was not cheap, but then I also paid the hospital for the C-section which was also not cheap.  So what this comes down to is probably going back and looking at it all over again, I would (shocker!) have probably just gone straight for the C-section.  Just because that’s a reality of the situation frankly is, you know, if we look at things from ancestral standpoint without modern medicine, my wife would’ve probably died or the kids would’ve died if we would have just stuck with the natural birth in that situation.


                           I’m not saying natural births are wrong, but I’m saying for a tiny woman, with tiny hips trying to have twin boys at home without any help from modern medicine, is just like she would’ve basically died in the wide west movies.  So, there’s that.  So, do your research especially if you’ve got twins and a small wife.  The next thing is, I know this is really controversial topic but I would have gotten even more educated on vaccinations and specifically on vaccination schedules than I did.  There’s really good book out there called The Vaccine Book written by an MD named Bob Sears, and the book goes into a comprehensive discussion of every disease that a child can get vaccinated for, how common or rare that disease is, the ingredients of each vaccine, the possible side effects from each vaccine, and then goes into what would be considered like kind of the vaccination schedule that not only minimizes some of the specific vaccinations that tend to have more of the harmful ingredients in them but also how you can spread out a vaccination schedule from the time a child is born until they’re about 6 years old rather than assaulting a new born baby’s fragile immune system with a huge overload of some of the ingredients that are in some of the vaccines.  I’m not saying I’m anti-vaccine but I think that there’s a better way to vaccinate and to get some of benefits of herd immunity without necessary doing every single immunization under the face of the planet compressed into a very short timeframe for a child.  Now for us with our kids, we ended up getting – we did the MMR, we did polio, and – we didn’t do chicken pox, we didn’t do tetanus, we didn’t do diphtheria, we did not do the pertussis 1, we didn’t do HepB.  Some of these ones that tend to be higher in some of the nasty ingredients, and the heavy metals, and the things that might deleteriously affect the child’s immune system.  The reason that we got the vaccinations that we did was because we did a lot of international travel with our kids when they were little babies.  You know, we went to Thailand, and Chile, and these places where we weren’t really comfortable not immunizing them completely.  But if I could go back and do it all over again, I do two things:  I’d read this book, The Vaccine Book, and I’d spread out the vaccinations over much longer period of time, and I would also reconsider travelling internationally with my kids.  And I’ll get in to some other reasons why I would that in a second.  But – alternative vaccination schedule, so basically I’m not saying no vaccines but I’m saying at least consider spreading them out over a longer period of time than what most countries actually recommend as far as vaccination schedules are concerned.

Brock:               I have a feeling in the last few years the changes in some of the vaccines have been quite dramatic too like the nasal delivery have a lot of the – like flu shots and stuff like that are so much better than what we had especially that I had in the 70s as a kid too.  Like it is getting better and better.

Ben:                   Yeah, exactly.  And you can follow a few guidelines like you don’t want combinations of vaccines ‘cause it’s easier for a baby’s body to handle just one thing at a time, and you can insist on single dose vaccines which aren’t preserved with mercury or anything like that vs. a multiple dose vaccine.  So, you know, like Brock says, you can – it’s not like all vaccinations are created equal.  So, you can educate yourself on that topic.

Brock:               And there’s one thing that’s came out of all these hysteria around vaccines, it’s actually like it kinda kicked the medical community into actually looking at how they could make it better and make it a little bit more streamlined.  So, that’s one good thing.

Ben:                   Yup, exactly.  So, and again this book goes into which vaccines are most dangerous, which ones have the nastiest ingredients in them, and it kinda comes down to some of the tougher ones to get really clean versions of it like the HPV, the one for meningococcal diseases, the MMR, and then the chicken pox.  So, anyways though, I didn’t do as much research as I probably could have on vaccines.  That’s the second thing I’d do.  And I’ll put a link to that vaccine book in the show notes.


                           Couple other things like I mentioned, I would have reconsidered international travel, not just because it would have decreased the need for compressed vaccination schedule, but because a child’s growing skull is thin.  They get exposed to radiation more intensively than adults, and because of their rapidly dividing and growing cells in the nervous system, they’re more susceptible to a lot of the potential mutagenic effects of radiation.  So, I would have done a little less airline travel with my kids when they were babies.  I really think the less you can toss your kid on the airplane, the better.  And I know that that might mean they get exposed to less, I don’t know, like Chinese street food, and being able to visit mosques when they’re two years and what-not, but you know what, they’re gonna get plenty of opportunities to travel internationally as they age.  I just think that throwing a baby on a metal tube expose to solar radiation and all the other electro-chemical effects of hurdling through earth’s atmosphere 30,000 feet high in altitude.  I just don’t think that’s the best thing for a baby.

Brock:               So would you have waited until they were like 5 maybe?

Ben:                   Yeah.  I’d wait until a lot of the – specifically the neurological development had taken place which is generally like around 4-6 years old.  So, you know.  Couple other things, I wasn’t really onboard quite as much with artificial lighting.  I would have used just blue lights, so this Lighting Science company that I’ve talked about before on the show, they have what’s called the Sleepy Baby bulb now.

Brock:               I want one of those.

Ben:                   Which I think is great.  So if you go to the Lighting Science website, it’s called the Sleepy Baby bulb, and this is basically just a bulb and at the same time it makes the Awake and Alert bulb that I use in my office, and the night time bulbs that I use in my bedroom, but they got one for baby’s rooms.  And in my baby’s rooms, I just would turn on the lights.  I didn’t know at that time as much about how lights affect the baby’s circadian rhythm and their sleep cycles.  And so, I would have made more conscious decisions specifically about the lighting in my kid’s bedroom.  That’s a low hanging fruit, right?  That’s easy for anybody to do, it’s just unscrew the light bulb, and screw a different light bulb in, and be careful with the type of light that you expose your baby to a  night.  Frankly, if you’re getting up and down, taking care of your baby at night, it’s better for you too when you aren’t as exposed to as much as blue light.  Like you’ll be able to get back to sleep faster and you know, God knows we all need more sleep when we’ve got more babies around.  And then the last thing that I would have done, again related to the airplane radiation, the airline travel is, I had a wifi router going in my home and the office was next to the babies’ bedroom, and I wasn’t really aware the really enormous negative health effect that a wifi router can have on neurons and electromagnetic fields, and some of the things we’ve talked about earlier in this podcast.  I would have – even though all I had in my home was wireless, I would have completely moved that wifi router to a different area of the house, right like the kitchen, and just it got really, really far away from the babies specifically like the farthest spot in the house that I could get it from them and me while I was sleeping, and that’s somethin’ else that I didn’t do that I’d probably go back and do.  So, those are some of the things that come to mind right after that would be like the natural birth vs. the C-section, the vaccination, the airline travel, the lighting, and then the wifi.  But you know, for the most part I did a lot of steps right, we made our own baby food, and we’d rub like fish oil into our baby’s feet at night and we use like this liquid multivitamin that had like magnesium and all these really high dose nutrients in it.  And so, we did a lot of things right.  That’s why my kids are freakin’ awesome.

Brock:               They are pretty awesome.

Ben:                   There’s some things I’d go back and do differently because you know, frankly the third arm that’s growing out of one of their backs, one of them has a bright glowing green eye, you know…

Brock:               That’s what makes them awesome.  Why did you wanna change that?

Ben:                   That’s what makes them special.

Brock:               That’s what makes them X-Men.

Ben:                   You’re special!  So yeah!  That’s how you can avoid having little X-Men mutated babies.  So…Uhm, all right!

Brock:               Let’s wrap this sucker up.

Ben:                   Let’s do it, dude.  So, as we usually do on the show, we always end but with a nice review and if you hear us read your review that you leave on iTunes on the show, and you email [email protected] with your t-shirt size, I’ll put in the mail to a sweet Ben Greenfield fitness beanie, a BPA-free water bottle, and awesome tech t-shirt that makes your chesticles look freakin’ awesome even if you don’t do elastic band pushups.


                           So, looks like this week’s review is called the “Car Talk” of Fitness and Nutrition Podcast by Whole Doods.  You’re listening to Car Talk, Brock?

Brock:               I haven’t but I looked the map because I wanted to see who this Click and Clock people were.

Ben:                   They’re pretty cool.  My favorite car talk episode is really got calls in it about how to wash a car and about – this kid calls in about how to wash a car properly ‘cause his parents wanted him to start washing the car, and like their response was do it with like one of those steel wool pads.  And your parents will never again ask you to wash your car.  Your problems will be out the window.

Brock:               Do it!

Ben:                   Anyways, take it away, Brock.

Brock:               All right.  “Ben and Brock are like the Click and Clock of health and fitness, but instead of teaching you how to fix their rusty old automobiles, they teach listeners how to rev the human machine and get the most out of their bodies.  Since I’ve started listening to the podcast I’ve started doing my grocery shopping wearing a weighted vest, stopped wearing deodorant,”  Oh dear.  “And I’ve recently started wearing those stupid looking orange glasses everywhere which seemed to completely cancel out any success with the ladies that would have resulted from my vastly improved physique and fitness level.  So thanks for nothing guys.  But really, the podcast deserves to be at the top of the charts.”

Ben:                   Uhmm, wow!  So we’ve kinda, kinda destroyed his life but…

Brock:               Well, it’s – evened out.

Ben:                   At the same time we even things out.

Brock:               Yeah, I think he’s pretty much where he’s started.

Ben:                   We should probably sign things out by talking like click and clock.  I think they’ve got like New Jersey accents.  I believe they have New Jersey accent, so maybe it’s New York, I don’t know.

Brock:               I don’t have any idea.  I haven’t seen the show, but I’m expecting the guy with big beard sounds like this.

Ben:                   Yeah, anyways.  It’s probably your fuel injector…

Brock:               It’s always the fuel injector.  I hate those things.

Ben:                   It’s gonna make a sound like this: cu cu cu cu cu!  It’s the fuel injector.

Brock:               Why don’t we just have the carburetors like the old days.

Ben:                   And by the way, if you’re gonna wear weight vest at the grocery store, make sure that you push a shopping cart over to the baking soda section, and get some baking soda in your armpits.

Brock:               But just don’t get it in your catalytic converter.

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

[1:13:06.1]      END                










#305: How To Do Kettlebell Yoga, Ben’s Top Healthy Baby Tips, How To Measure Your Body Voltage & Much More!


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

Jan 14, 2015 Podcast: Is Aluminum Foil Healthy, How To Do Kettlebell Yoga, How To Measure Your Body’s Voltage, How Much Dairy Is In Grass Fed Butter, and Ben’s Top Healthy Baby Tips.

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


News Flashes:

You can receive these News Flashes (and more) every single day, if you follow Ben on, and Google+.


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

This podcast is brought to you by Harry’s Shaving. Harry’s high-quality German-engineered blades are crafted for sharpness and precision, at half the price of big name drugstore brands, with free shipping straight to your door. Just go to and get $5 off when you use discount code “ben”.

The Obstacle Dominator training plan – has launched. Click here to get it now. This is going to make you tough as nails, give you a third lung, change your workouts forever, and thrust you into the fittest 99% of the population (probably the craziest and most nefarious thing Ben has ever created). On sale for $77 until Jan 15.

January 30th – 31st, 2015: Ben will be speaking in Dubai – Talise Fitness and Jumeirah Emirates Towers, proudly invite you to take part in an exclusive two day seminar held by the renowned nutrition and fitness expert, best selling author, coach, speaker, ex-bodybuilder and Ironman triathlete, Ben Greenfield. Click here for all details.

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 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.

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 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!



Listener Q&A:

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

Is Aluminum Foil Healthy?

Joan says: She often uses aluminum foil to cook things or reheat food. Would you use it?

How To Measure Your Body Voltage

Mike says: Is there a way to quantifiably measure the need for grounding? For instance if you had a long flight from Africa or Asia and then spent a bunch of time using electronics, could they just go outside barefoot for a couple minutes to get sufficient electrons to counter act the trip? Or conversely, if someone was playing outside all day and then spent a few minutes at their computer before bed, would they undo all the good they had built up?

How To Do Kettlebell Yoga

Devi says: She just listened to episode #302 where you talked about Kettlebell Yoga. She searched and couldn’t find any references to it. Could you share the routines? The sun salutation routine and any others your recommend.

In my response I recommend:
-The Get-Fit Guy podcast

How Much Dairy Is In Grass Fed Butter?

Rob says: How do you feel about Grass Fed butter? How and when are the best times to use stuff like that, cream and yogurt.

Ben’s Top Healthy Baby Tips

Tyler says: If you got Jessa pregnant again, what would be the top adjustments that you would make in your life for a healthy family and babies?


– And don’t forget to go to!

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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How Three Raw Vegan Brothers Got Immersed In Underwater Swim Torture, Polar Plunging, And Moonlight Paddleboard Rides.


The RawBrahs describe themselves as three life-hacking brothers who host holistic health retreats around the world, showing you how to “lose your mind and come to your senses”.

At Dave Asprey’s Bulletproof Biohacking Conference, I met Daniel, AKA “Danimal” (one of the RawBrahs), and he described to me some of the crazy adventures and retreats that he and his two brothers have around the world.

Since I’m a big fan of living life as fully as possible, I thought it would be fun to have a member of the RawBrahs on a video to find out what some of their most amazing adventures have been, and how you can join in the fun. In this episode, I interview Timothy, AKA “TMango” (pictured above) and in addition to his abs, we talk about…

-The RawBrah’s youngest brother who swam for a very short time but become one of the fastest sprinters in the nation pretty quickly…

-The underwater torture the RawBrahs got from Laird Hamilton and Gabby Reece…

-What the RawBrahs learned about Polar Plunging with Paul Chek..

-Other crazy adventures they’ve been on that you may want to go do yourself…

-And much more! Just click the video below to play.

Some RawBrahs videos that you may want to check out include:

-An interview RawBrahs did with Ido Portal

-RawBrahs with FUNctional Fitness

-RawBrahs getting an underwater ‘torture’ from Laird Hamilton & Gabby Reece

-RawBrahs interviewing strength expert Elliott Hulse

-RawBrahs Polar Plunging with Paul Chek

-An emotional release at one of the RawBrah retreats

Leave your questions and comments below and either myself or one of the RawBrahs will reply!

Kombucha: Everything You’ve Always Wanted To Know But Were Afraid To Ask.


I drink Kombucha almost every day. My wife usually ferments a batch with a home Kombucha fermenting kit, then adds things like blueberries and ginger to it. But there are a lot of myths and mistruths out there when it comes to Kombucha.

Call it “Kombucha confusion” if you will…

Is Kombucha alcoholic?

Is Kombucha dangerous to make yourself, and if not, how do you do it?

Does Kombucha cause Candida or bacterial overgrowth to occur in your gut?

Are all brands of Kombucha at the grocery store created equal?

How should you feel after you drink Kombucha?

We’re going to answer all these questions and more on today’s special podcast interview with The Kombucha Mamma herself: Hannah Crum.

Hannah is the founder of Kombucha Kamp, the most visited website in the world for Kombucha information, recipes and advice, and her mission is to “heal the world, one gut at a time.” Hannah is also an industry journalist & Master Brewer, directly mentoring thousands of new and experienced Kombucha brewers and providing consultation services for Kombucha start-ups since 2007.

She co-founded Kombucha Brewers International, a non-profit trade association dedicated to promoting bottled Kombucha around the world, and her Kombucha instructional video series with E-How/Expert Village has racked up over 1 million views. Hannah is also a leader and featured speaker in the Southern California Real Food movement, using the “Kombucha Lifestyle” as an introduction to other fermented foods, gut health, the human microbiome, “bacteriosapiens” and more.

Hannah ships freshly grown, full-size Kombucha starter cultures to more than 10,000 people worldwide and offers kits and Continuous Brew Packages, the ultimate in convenient homebrewed Kombucha, via her webstore. She also has a Free “Do-It-Yourself” Kombucha Guide with brewing, bottling & flavoring tips you can click here to grab.

During our discussion, you’ll learn what exactly Kombucha is, how to make Kombucha, what kind of Kombucha is best, which Kombucha to avoid, when you should and shouldn’t drink Kombucha and much more.

Click here to get Kombucha or a Kombucha Starter Kit on Amazon, and leave your questions, comments and feedback about Kombucha below!

#304: How To Get A Better Butt, Top 3 Ways To Relieve Stress At Night, A Natural DHEA Secret & Much More!


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

Jan 7, 2015 Podcast: Natural Remedies For Congestion During Exercise, Natural Remedies for Saddle Sore, The Top 3 Ways To Relieve Stress At Night, and How To Get A Better Butt.

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


News Flashes:

You can receive these News Flashes (and more) every single day, if you follow Ben on, and Google+.


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

This podcast is brought to you by Harry’s Shaving. Harry’s high-quality German-engineered blades are crafted for sharpness and precision, at half the price of big name drugstore brands, with free shipping straight to your door. Just go to and get $5 off when you use discount code “ben”.

The Obstacle Dominator training plan – has launched. Click here to get it now. This is going to make you tough as nails, give you a third lung, change your workouts forever, and thrust you into the fittest 99% of the population (probably the craziest and most nefarious thing Ben has ever created). On sale for $77 until Jan 15.

January 30th – 31st, 2015: Ben will be speaking in Dubai – Talise Fitness and Jumeirah Emirates Towers, proudly invite you to take part in an exclusive two day seminar held by the renowned nutrition and fitness expert, best selling author, coach, speaker, ex-bodybuilder and Ironman triathlete, Ben Greenfield. Click here for all details.

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 24-26th, 2015: Come hear Ben speak at PaleoFX 2015. Below is just a taste of what to expect at this 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.

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 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!




Listener Q&A:

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

Natural Remedies For Congestion During Exercise

Barb says: She gets a lot of mucus and histamine response after her hard workouts. After intervals on the bike or in the pool. It has been happening on and off for a couple years but lately it is very constant. Is this related to recovery? It is very debilitating. Do you know what the cause could be?

In my response I recommend:
-Exercise induced anaphylaxis research study

Natural Remedies for Saddle Sore

Jeff says: Lately he has been getting acne on his backside. Sometimes worse than other days… sometimes looks more like heat rash. Also a bit down his hamstrings and lower back. He wears compression gear when he works out but has also tried going without anything (even underwear). He is wondering how to clear it up. It is more annoying than anything.

In my response I recommend:
-Hammer Seat Saver (use 15% discount code 80244)
-Thieves Essential Oil

The Top 3 Ways To Relieve Stress At Night

R.C. says: He has been trying out Rhodiola and L-Theanine. He has been using the pure powder forms in both the evening and the morning. For relieving stress, when should it be taken? Should it be on an empty stomach? Is there anything else you would recommend instead for someone who has trouble winding down in the evening?

How To Get A Better Butt

Tony says: He is wondering if it is normal for your legs to be wider than your hips. All his pants and boxers “ride-up” and it is really annoying.

In my response I recommend:
-Core Foundation exercises


– And don’t forget to go to!

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Episode #304 – Full Transcript

Podcast #304 from


Introduction:           In this episode of the Ben Greenfield fitness podcast:  Natural Remedies For Congestion During Exercise, How To Deal With Saddle Sores, The Top 3 Ways To Relieve Stress At Night, and How To Get A Better Butt and much more.

Welcome to the 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

Brock:               So you are up doing something wacky this morning, so we’re recording way later in the day than usual.

Ben:                   I know it’s kinda weird to be recording around lunch time but I was getting…

Brock:               Yeah, I’m waking up from my afternoon nap, not waking up from my normal night sleep.

Ben:                   Seriously, yeah, actually my left arm is kind of numb right now just hanging by my side because I was getting some treatment on my elbow.

Brock:               Oh, I thought maybe you had a stroke.

Ben:                   Hmm, no.  I didn’t have a stroke, that’s not why my arm is numb.

Brock:               Sorry, that’s not – that’s a terrible thing to joke about.  I’m sorry everybody.

Ben:                   Yes, our apologies to all of our stroke victims.  Nah, I had Prolozone which is where you…

Brock:               Oh!  Cool.

Ben:                   … inject a joint that you need to initiate healing in, in this case my elbow is a little bit jacked up from just like a year of Spartan racing.  You inject prolozone into the elbow to reinitiate.  What it does it reinitiates the inflammatory process for something that got inflamed, never really healed and has some scar tissue laid down.  So you numb it, you inject it with prolozone.  The doc that I went to follow that up with a k-laser treatment which is where you kinda – you laser the area…

Brock:               A cold laser?

Ben:                   Yeah, and then I stuck my hand in one of those fish tanks where the fish eat all the little dead skins all up to your arm…

Brock:               Really?

Ben:                   No, not really.  That part I didn’t do, although I have done that before in Thailand.

Brock:               You have the softest hands, they’d feel like chicken breast.

Ben:                   You actually can’t get – you can’t find this fish tanks anymore in Thailand.  Normally when you’d walk on the beach, like in Phuket, Thailand for example, where you’ve been with me before, Brock.

Brock:               Yeah.

Ben:                   We walked along the beach and there’s these fish tanks that you can stick your arm into and the fish eat all the dead skins off your arms, you play arm out and it’s all like moist then skin’s rejuvenated but because…

Brock:               And release bacterial infections.

Ben:                   Yeah, ‘cause the fish we’re feeding on multiple people’s arms eventually folks started getting like MRSA and all these other infections, like flesh-eating diseases on their arms so they had to get rid of the fish tanks.

Brock:               But their skin was delightfully soft!

Ben:                   Uhm.

News Flashes:

Brock:               Very cool stuff over on and this is the time when Ben is going to tell us about that stuff.

Ben:                   Always.  I’m always tweeting out tons of useful things.  I’ve come a lot of – across a lot of really cool studies recently.  I think I’m scheduled with tweets – I pre-schedule my tweets just because like if I’m reading something and I wanna tell my twitter followers about it, I pre-schedule.  I think I pre-schedule like half way through February now with tweets.

Brock:               Nice.

Ben:                   Anyways though, a few of the more interesting ones from this past week.  The first thing is that, a lot of people ask me about natural ways to control their blood sugar, because most people understand that when you have frequent surges in blood sugar, it’s bad for your waistline, it’s bad for your chronic disease risk factor, it oxidizes cholesterol, so like if you’re eating a – say like a high amount of healthy fats, and you get constant surges in blood sugar, those fats get oxidized and your high fat diet ends up indeed being unhealthy, right like this whole like fat’s not bad for your heart thing, it’s kinda sort of not true, if there are risk factors like high blood sugar present, you’re needing a lot of fats.  So, the question is, how do you keep blood sugar control.  And there was this really interesting study that came out that looked at what kind of things can increase the expression of glucose receptors.  So glucose receptors increase the transport of glucose from your blood into your cells.  And the most common one is called GLUT4,  g-l-u-t-4.  So, what kind of things could you eat that would increase GLUT4?  Really interesting study because of all these natural compounds that they found that could do this like cinnamon is one that we’ve talked about on the show before, like making it a goal each day to go through 2 teaspoons of cinnamon.  I follow that rule.  Annoys the hell out of my wife lest I go back to the grocery store to buy cinnamon all the time.  But cinnamon is really a good one.


                           Another one that was on there was resveratrol.  So resveratrol can help to control blood sugar.  Ginger was an interesting one, along with a vanilla extract.  Turmeric was in there, curcumin was in there…

Brock:               Was it the liquid vanilla or the powdered? Or does it matter?

Ben:                   I think it was the vanilla gummy bears for sure.  No, I – actually I’m not sure the vanilla…

Brock:               The vanilla jelly beans…

Ben:                   The vanilla that I use is just like the real vanilla extract.  I – what I do is actually put that in my smoothie.  I like the flavor that it gives to my smoothie.

Brock:               Uhmm.  I put them in my eggs in the morning – my egg banana thing.

Ben:                   Yeah, a whole list of stuff but what – some of these things are hard necessarily to like, unless you’re getting them in supplement form like – say like, astaxanthin, right, or fucoxanthin, or lipoic acid.  But some of them are easier to get your hands on like if you follow the rule of using a little bit of real vanilla extract or vanilla powder each day, in your coffee or in your smoothie, and you make it a goal to have a couple of teaspoons of cinnamon each day, you work about a gram or two of curcumin which could just mean like frequent use of curries and turmeric and stuff like that.  You know, have a glass of wine each day, and maybe have workin’ some ginger tea, like it’s pretty easy to get yourself to the point where you just kinda controlling blood sugar with natural herbal things that you’ll find laying around the old average house.

Brock:               Honestly you can throw all that stuff in a pot and make yourself a darn tasty little concoction.

Ben:                   I just released a video to Youtube, so then I’ve been putting a lot of videos up on the Ben Greenfield Youtube channel.  You could check it out at, but my latest concoction because my tummy was a little bit rumbly couple of days ago, and I though I might be coming down with something.  So, I made this concoction that I do when my stomach is potentially at risk for flipping.  And it is about an inch of ginger, and you boil that along with a few cloves of garlic, a teaspoon of cayenne pepper, a teaspoon of curcumin, about 3 ounces of apple cider vinegar, and then the juice of a lemon, and you put all that together and you drink it down, and it taste like ars, but it’s…

Brock:               Spicy ars.

Ben:                   Yeah, spicy ars but it has this amazing tonic effect.  I think just because it tastes bad, it gives you that nice feeling inside that you must’ve done something.  You must have killed something in there.  So, there’s that.  Another really interesting thing was that an older study that I came across, based on nutrigenomics or this idea that we could somehow look at genetic variations.  Say like, genes that might allow us to metabolize caffeine faster or genes that might not allow us to for example, use vitamin C to create our own glutathione that our liver can use for detox.  Like everybody has different variations in this type of genes.  Genes that help alcohol to be good for your heart or cause alcohol to be bad for your heart.  This is all based on nutrigenomics.  So theoretically, you can get your genes tested and you can tweak your diet based off of what your genes are telling you.  And this is one of the reasons that 23andme got shutdown in fact from releasing more information above and beyond just like ancestral data…

Brock:               Are they still shutdown?

Ben:                   Yeah, they still are.  It’s still difficult unless you export your 23andme data to get health information from 23andme because it’s still kinda dicey.  The amount of research that shows that, oh hey, whatever you tested higher than normal for prostate cancer, so you should put more tomatoes on your salad, right like…

Brock:               I think they’re offering that service in Canada now and it’s not – they didn’t get the kind of rush put on it here.  So, if you could get a Canadian mailing address, you could probably get hooked up.

Ben:                   Well, I use DNA Fit in the UK ‘cause I did the podcast with them and that’s what I get – like if you go to and you click on the lab testing, that’s the gene lab that I recommend people go to now.  Just they can get away with all sorts of crap in the UK.  So, yeah.  Anyways though, in this study, what they looked at was, if they took a bunch of people and they tested their genetics and they advised them based off of their genetics, what they should be eating.  Gave them what’s called a nutrigenetically tailored diet.  That’ll be the great name for a book – The Nutrigenetically Tailored Diet.  You could have like a tailor on the front with jeans on.

Brock:               I don’t – I don’t think that – that doesn’t really sound like a bestseller to me.

Ben:                   Anyways, you can – I’ll link to the study in the show notes for the podcast episode that you’re listening right now, over at


But what they found was of significant lead better adherence to the diet in the group that was getting their diet prescribed to them based on their nutrigenetics vs. the control group.  They saw a very significant drop.  Speaking of fasting glucose levels, they saw over a 20% drop in fasted glucose levels in the people who were making their dietary choices based on their genes and everything from carb, protein, to fat ratios, to the type of supplements that they took vs. people who were just like eating a standard healthy diet.  They found better weight loss in the nutrigenetically-tested group as well as a longer adherence to the weight loss, so after a year they were like maintaining their weight loss.  And a significant reduction…

Brock:               That makes sense… all that stuff make sense.

Ben:                   Yeah, a big reduction in risk factors associated with excess weight like diabetes and cardiovascular disease and metabolic syndrome.  So it’s really interesting.  So I guess the takeaway from this is – like if you’re still on the fence about getting your genes tested and maybe just making up a few little tweaks – you know, like me I tested higher than normal for prostate cancer risk and type 2 diabetes.  So, I go way out of my way to do things like control blood glucose and to do things like put those fresh tomatoes on my salads so I get the lycopene that can help to combat prostate cancer risk.  I personally do those things even though, yeah, you don’t have  dyed in the wool clinical studies that say that – hey, you go out, you get tested, you find out what you have, whatever, higher than normal risk for prostate cancer, so if you start putting tomatoes on your salads, it’s gonna decrease that.  But we have a lot of anecdotal evidence and I think that you can make some cool informed decisions based off your genetic testing.

Brock:               Well, this stuff you’re doing, isn’t like noddy either like throwing tomatoes on your salad.  Well, that’s awesome and you’d wanna do that so…

Ben:                   Yeah, exactly.  And then again maybe you’ll just find out that you’re Chinese, and you never knew that, so.

Brock:               That’ll be – that’ll be awesome.

Ben:                   That’ll be awesome!

Brock:               I hope I’m Chinese.  So cool.

Ben:                   Okay, what else?

Brock:               Look mom, look.

Ben:                   I’ve got – I found a US Patent, that was really interesting.  So check this out.  There’s actually a US Patent that exists for a way to increase your DHEA and I went and looked at all the different people that they tested, what’s in this patent on, and every single person across the board had this huge jump in their DHEA.  And DHEA, just for those of you who are listening in, it is one of the most anabolic hormones that you can have floating around your bloodstream.  It’s illegal to take if you’re competing in World Anti-doping Association sanctioned competitions because it has such a significant performance enhancing effect like if you actually are taking a synthetic form of DHEA vs. using something like this patent was using that causes your body to make its own DHEA.  And I’ll link to the actual patent itself if you wanna read about the mechanism of action and everything like that, but the patent is on transdermal magnesium.  Isn’t that interesting?  It’s just basically applying magnesium to the skin cause –  and it was magnesium chloride in this case with just like a gelling agent for to turn into a lotion.  Significant increase in DHEA.  Now this is something that I’ve heard about for a long period of time but I didn’t know patent existed on it.  And you know, so I use transdermal magnesium, that’s what I use for my own magnesium replenishment but it’s very interesting.  It’s pretty cool that a patent actually exists on this thing and this is much, much different than like a study that you’ll find in PubMed but the write up that accompanies the patent is really interesting.  So if you’ve tested and you’ve tested low for DHEA, or you wanna do something like increase your levels of anabolic hormones, build muscle fast, recover faster, give a little bit of a performance boost, try slappin’ some transdermal magnesium somewhere in your body and see what happens.

Brock:               Awesome!  That’s easy.

Special Announcements:

Ben:                   Well, first of all I should mention that this podcast is actually brought to you by Harry’s, and I would say that one of our top New Year’s resolutions, you know, I know this ranks really high for me is not overpaying for drug store razor blades.  That’s really bad habit that you should leave behind.  No, but seriously, I actually have gotten some of these blades from and they are like a work of art.  They’re these really cool, high quality German-engineered blades.  They’re crafted for sharpness, and precision but they’re like half the price of like even the cheaper razor blades that you find at the drugstore.  They come with free shipping, they have a shaving gel that’s really, really nice, that makes me super duper smootchable.


                           And they send you this kit.  It’s the razor, you get three blades, you get the shaving gel, and that is 15 bucks.  But it’s actually 10 bucks for any of our listeners because when you go to, and you use code BEN, you get these cool blades and the shaving gel, and the razors all sent to your home for 10 bucks.  So, there you go. and use discount code BEN.  If you’re sick and tired of failure in life and a very ugly demeanor based off the fact that you have crappy razors, so.

Brock:               Uhmm, I’m growing my beard bag right now ‘cause it’s like minus 30 outside, but as soon as I’m shaving my beard, I’m using harry’s.

Ben:                   Well, speaking of being smootchable, I don’t know if folks know this, but the Spartan CEO, Joe De Sena and I were caught making out on camera, and Spartan just launched the podcast in which they show full video footage of this scenario.  Now, I’m gonna keep things kinda mysterious here, I’m just gonna tell you where to go if you wanna actually check out that entire scene.  You may want to put blindfolds on any young children that are nearby if you don’t…

Brock:               Uhmm, not safe for work.

Ben:                   … want to field awkward questions from them.  But go to, that’s,  s-p-a-r-t-a-n-u-p, Spartan up.  So, when you go there, you’ll be able to not only see the video but also listen to a co-podcast with yours truly.  So, check that out, it’s a pretty cool podcast seriously.

Brock:               It’s a brand new podcast isn’t it?

Ben:                   Yeah, and I like it!  It’s well produced, good videos, good audio.  So, I’m normally very, very careful about recommending other people’s podcast on my podcast because if you’re listening to someone else’s podcast, maybe you aren’t listening to mine but in this case…

Brock:               It’s definitely hard.  It’s hard to listen to two podcasts at once.

Ben:                   Yeah, I do it all the time.

Brock:               Binaural podcasting is difficult to listen to.

Ben:                   Uhmm, yeah.  Put you right to sleep.  So,  So, speaking of Spartan, couple other things while we’re in that avenue of thought.  The first is that the obstacle dominator training plan is alive, people are loving it.  This is the training program that I wrote for anybody who wants to do a Spartan Race, a Tough Mudder, and wants kind of a done-for-you training program, along with the nutrition program, videos of like how to do the obstacles, videos that show you how to do things like climb a rope or throw a spear.  Anyways, all of that, along with a bunch of audio interviews, ton of cool stuff.  It’s still on sale, it’s on sale ‘till January 15th and you can get it all over at,, but I’m not done yet because there is something you could use that plan for.  And that is the upcoming Spartan Cruise.  This is starting to sound like a Spartan podcast.

Brock:               It is.

Ben:                   If you go to, my wife, my boys, me, we’re all gonna be on that cruise.  There’s gonna be a lot of partying, race for the kids, race for the adults, not one of the huge monster races but like a sprint, like a 3-4 mile island sprint, beautiful beaches, exclusive island challenges, it’s in the Bahamas.  I think we leave from like Miami or something like that, but anyways, it’s March 6 to the 9th.  Awesome way to celebrate a spring break with your family.  So, check it out – the and you’ll get a 10% discount when you use code BEN10.  That’s easy to remember, BEN10.  So…

Brock:               Yes.  But Ben, what if I’m not interested in Spartan things, don’t you have something for the rest of us?

Ben:                   (chuckles)  I’m glad you asked that, Bro-uck.  Uhm, so just a couple of other things to announce here for a – two things.  The first is, January 30th through the 31st, I’ll be speaking over in Dubai.  So if you happen to be anywhere near Dubai, we’ll put a link right there in the show notes at, or you could check that out.  And if you live far away from Dubai, it’s actually the most centrally located place on planet earth, really easy to get to.  Plus there’s a two day like 6 hours a day, really intensive seminar with me on all things super human.  We’re gonna cover performance, digestion, brain, sleep, fat loss, hormone balance, everything, so.  Check that out over in Dubai.  And then finally, this is an announcement, this is the brand new announcement about the Ben Greenfield experience that you are about to hear.

Brock:               This deserves a drum roll?

Ben:                   This deserves a drum roll.  This is a once in a lifetime opportunity for you to get completely immersed and come hang out with me for the weekend, and pretty much get involved with every healthy ancestral living technique and cutting edge biohacking tool that I have.


                           And you just basically hang out with me, eating, working out, getting completely equipped with everything that you need to know to go home and reinvent your home, and your body, and your life.  This is only available to one person, you get to choose the date.  It can be May 15th through the 17th, that’s a Friday, Saturday, Sunday, or May 22nd through the 24th, which is also a Friday, Saturday, Sunday.  We basically – it’s an intensive, it’s a three day intensive where you’re just with me and I’m teaching you everything that you need to know about bringing your life and your health to the next level.  So, this is not for everyone, it is 10k for the weekend for you to come and have my undivided attention for those three days.  If you’re interested, and you’re seriously interested, just email [email protected] and when you email [email protected], you and I hop on the phone to chat, we determine if you’d be eligible for somethin’ like this and we figure out if this is somethin’ that we can work out.  So, if you’ve always just wanted to take a deep, deep dive into this stuff, get immersed in the entire healthy living experience along the biohacking, the technology, the self-quantification, everything, then this Ben Greenfield experience could be right up your alley.  So, check it up, email me if you are interested.

Brock:               For the 10k, does that include coffee enemas?

Ben:                   Uhm, no.  Those are extra.

Listener Q & A:

Barb:                 Hi, I’m wondering if you can help me.  I have been experiencing a lot of mucus and like histamine response after my workouts.  It’s been going on for several months and it seems that when I workout really hard, it seems to have.  And I thought it was related to the pool but it’s just with any workout, it could be after hard intervals on the bike.  And I really have not been able to get to the bottom of this.  It’s been kind of going on and off for a couple of years, but most recently it’s been like consistent for about three months now.  I did an Ironman in August, and I’m just wondering if there’s something going on with my recovery.  I feel good, I feel very strong on the bike, swim, run, but this is just debilitating me with this histamine I’m having.

                           (Some noises – coughing, sneezing)

Ben:                   That sucks.  Ehem!  Whoa!  That was not mucus.  Or maybe it was!

Brock:               So yeah, we’ve talked about this before when you get the histamine response when you’re really given-ner that your body just naturally kicks that stuff out, right?

Ben:                   We have talked about it before and it can actually be – it can be a few different things that would cause that type of stuffiness.  But the idea here is that when you exercise, the blood flow to the little blood vessels in your nose and your nasal cavities, that blood flow starts to slow down.  And when that happens it shrinks the tissues that are responsible for creating mucus.  And at the same time, it widens your air passages.  So you’re taking in more air but that means you’re also taking in more of those pesky allergens that might be floating around whether it’s inside your gym or outdoors or wherever.  And that can potentially trigger an allergic response and those wider air passages might actually cause your nose to feel stuffy after the workout because when you stop your workout, all the blood rushes back to those little blood vessels in your nasal tissue, and then this can fill up those blood vessels too much, so it causes it to dilate and that blocks these airways that were wide and it makes you feel stuffed up.  So, that can happen to a lot of people.  You know, without there being some big histamine response or something like that present.  It can just be basically your body not being used to that flow – that regulation nasal blood flow.  Sometimes that can go away and new exercisers especially.  But there can be other things, so for example, one of the things that can happen is when you go to the gym or you workout, your body loses heat and it loses water and when that happens your cells’ response to increase heat production and to increase extra cellular fluid, is to release histamine into your bloodstream, and when you get a bunch of histamine release, that can cause a lot of the symptoms of an allergic reaction: stuffiness, red face, itchy skin, a lot of these things that are associated with what’s called exercise induced anaphylaxis or exercise induced allergies.


                           So, that’s another thing that can cause this.  And then finally, you might be just freakin’ allergic to somethin’ like you might be allergic to, let’s say, you know, if this happens at the gym, something that they’re cleaning the treadmill with or maybe someone – the perfume of someone who’s working at next to you or what they’re cleaning the floor with at the gym.  So I mean, it could a pollen allergen to like a cleaning chemical.  So, there are a lot of things that can cause an exercise induced hypersensitivity disorder.  So, what I’m gonna do first of all, if you’re listening in is, there is this – this really interesting study that goes into all of the different things that can cause this exercise induced anaphylaxis.  It’s kind of a dry like more researched kinda medical based study, if you’re really interested in getting into all the different things like mastocystosis, and hereditary angioedema, and all the things that could potentially cause this.  But in most people, it is a histamine response.  And so, one of the best things that you could do is to – a) avoid any foods that could potentially cause an allergenic response prior to you working out.  And the biggest one that I found to be the issue is dairy.  Dairy can cause a lot of mucus and congestion issue in folks and that could include butter but it could also be just milk, yogurt, stuff that you might be mixin’ into a pre-workout smoothie, keifer, any of these type of things can potentially cause that.  So I’d be really careful with that.  I’d also be careful with histamine contained foods.  I actually almost passed out of the gym this summer when I took probiotics right before I went to the gym because probiotics can cause a little bit of a histamine response.  And there are other foods that can cause a pretty pronounced histamine response as well like, fermented foods, like anything that’s like kombucha, or keifer, or kimchi, or sauerkraut, like any of these foods that normally not that big of a deal.  Once you combine it with exercise and especially if you combine them with intense exercise in the heat, they can cause this histamine response.  In my case, my whole face swelled up, my skin was really itchy like it was not a good thing.  It was really uncomfortable.  So, I thought I was gonna die, I was like – this is how I’m gonna go, lying on the gym floor, the base of the treadmill.  Everybody’s gonna think I’ll die of a heart attack when it was the damn probiotics, and they’re gonna say – see look, healthy people can die of heart attacks too when it was really a lot of bacteria churning out histamines in my gut.

Brock:               And that’s all you were worried about as you’re laying on the gym floor dying.

Ben:                   That’s it.  Yeah but I mean like, hopefully you’re not drinking alcohol before you workout but that can induce a histamine release.  Chocolate is another one that can do this.  I mean, you could go to like a google search for histamine containing foods, and just like make a list of things not to eat prior to – to going on exercise but I found fermented foods, and probiotics tend to be a biggie.  Chocolate tends to be a biggie, and also another one, would be canned foods like sardines and anchovies, and beef jerkies, and stuff like that, some that has been preserved because the nitrate or the nitrites that can cause a histamine response as well.  Now, there are things that you could take that are natural anti-histamines.  Probably two of the more common ones that you can find a supplement, one is called butterbur – that’s a supplement.

Brock:               Butterbur…

Ben:                   Butterbur… And there’s another one, mangosteen.  Mangosteen is a – like a fruit extract that you can find in like a juice form or capsules, and I found a really interesting study done back in 2003 where they use a mixture of eight different  herbs and tested that mixture for its inhibitory effect on histamine release from mast cells which are the type of cells in your body that release histamine and they found a significant effect from these herbs that were just mixed in water.  The herbs were chamomile, saffron, anise, fennel, caraway, licorice, cardamom, and black seed.  And you could technically get most of those in like a tea form and you could even try just like one of them.  You can try a chamomile tea, chamomile licorice is a common tea blend but as long as an herbal tea that has a really good anti-histamine effect, the same type of tea that’s typically marketed for congestion, that type of thing.  That’ll another thing to look into when it comes to this.  So…

Brock:               You’d make a cold version of it and just rehydrate after the workout or something like that.

Ben:                   Exactly.

Brock:               Be delicious and helpful.

Ben:                   Delicious and helpful.  So, those are some of the places I would start.  I’ll link to that research study in the show notes for  if you really want, just put your propeller hat on and take a deep, deep dive into this stuff but ultimately, that’s where I would start, Barb and best of luck with all mucus.


Jeff:                   Hi Ben.  Hi Brock.  This is Jeff.  I love the podcast, I just got a question.  I’ve noticed that I’ve had a little bit of acne on my back side.  Sometimes it’s a little worse than other days, and some days it looks more like a heat rash, and it was kind of on my hamstrings, as well as my lower back but more so on my butt.  I’ve looked into it, you know, cleaned up my diet and stuff, I do wear compression gear, quite a bit for my workouts.  I’m not sure how to clear it up, it’s just more annoying than anything, and I was wondering if you guys had any suggestions.  Have you even tried going days without wearing any underwear at all, but I was wondering if you have any tips that may help me out.  I appreciate all the work you guys do, and keep it up.

Brock:               Ah, Jeff.

Ben:                   Ah, Jeff, I’ve got news for you.  That’s not acne.  (chuckles)

Brock:               It’s herpes.

Ben:                   Yeah, in most cases if you get like acne or you get something like pimples, you get like red sores, like stuff like that on your butt, it’s usually the combination of heat, friction, sweat, and occasionally, I’m just saying Jeff, lack of hygiene that causes the formation of basically what we call saddle sores.  And a lot of people get this… yeah, and like if you try and pop ‘em and stuff like acne, that makes it oh so much worse.

Brock:               Oh!

Ben:                   Yeah.  You definitely don’t wanna do that.  And a lot of typical acne remedies like everything from like say – reducing dairy consumption, being careful with insulin, to using like topical things that dry up the skin, a lot of these things don’t work in that area because unlike, well, I’m hoping most people aren’t walking around with their face covered with a chamois and some bike shorts dripping with sweat.  I suppose if you’re wearing like a – what they’re called a burka, that covers your face…

Brock:               Yeah, that’s not like wearing a – that’s what they’re called but that’s not like  wearing chamois on your face.

Ben:                   You know, maybe those women that are wearing burka do get saddle sores on their face.  I don’t know.

Brock:               I doubt it.  That’s a beautiful, light material.

Ben:                   Yes, okay.  So, anyways, segue…

Brock:               But that was a rattle when I was in segue.

Ben:                   Yeah, yeah, the other thing.  So anyways though, you wanna treat this the way that you would treat saddle sores, and you wanna be careful with this – like I’ve had saddle sores before that have progressed into full blown stuff.  Like full blown MRSA.

Brock:               Yeah, you almost lost your leg like two years ago.

Ben:                   Yeah, like holes eaten in the side of my butt.  Like really nasty stuff.  You do want to take this stuff seriously.  So I’m gonna give you some tips for taking care of this stuff.  First of all, keep stuff clean down there, alright.  So, when you’re riding on your bike, before and after, keep things clean but make sure that your shorts don’t have a bunch of crap in there and you’re not using your shorts for many, many days in a row without washing them.  But get some good cycling shorts with a good chamois and as far as cleanliness goes, one of my tips is there’s this stuff called Action Wipes.  It’s like melaleuca – a bunch of essentials oil.  It’s like a butt wipe like baby wipe but you can use it on skin, post-workout or pre-workout.  I really like that stuff and I’ve always got some of that in my gym bag and kinda like in the mud room near my back door where I can just grab some when I’m headed out, and I have stuff in my jersey, sometimes I use it if I need to like stop and change my chain because it can clean or – not change my chain but like if I get change or after my chain falls off, I have to do bike tech when I’m out there.  It washes the oil off your hands really well too.  So, Action Wipes, check those out.  I’ll put a link to them in the show notes as well.  You want some…

Brock:               I take those to the finish line of most races too ‘cause you don’t know if you always have access to a shower or something after, so it’s a nice way to clean up after a race before you jump in the car.

Ben:                   There was one of the very first people that I interviewed for the Ben Greenfield podcast, and I get some complaints after the interview because she told the story about how Action Wipes were first invented and they were invented as like a sex product for cleaning up the mess that can happen during sex.

Brock:               That’s great!  I’ve never thought of using it for that.

Ben:                   The inventor of Action Wipes has very messy sex.  Such that she has invented action wipes… Action Wipes.  (chuckles)  That’s gross.  So anyways, I do not endorse by the way, talking about stuff like that on a podcast that we know children are listening to.


                           So, you need some kind of a friction cream, some kind of an anti-friction cream.  There’s a few different ways to skin that cat, like Bag Balm can work pretty well.  That’s a stuff that comes in like that green tin and it just look really cool ‘cause it’s old school, right?  Like it was develop I believe for cow tits, for farmers, and now you can get it in most pharmacies and feed stores and all over the place but it’s this stuff that comes a little metal tin, it’s cheap, and you slap some of that on there.  It’s a lanolin and it can help especially if an area is red or irritated, but if you just wanna keep an area from getting there in the first place, then just some kind of anti-friction cream.  I use this stuff that I really like ‘cause it’s totally natural, doesn’t have stuff in there that’s gonna cause you to absorb endocrine disruptors through your butt cheeks.  It’s called Hammer Seat Saver, it’s made by the Hammer Nutrition Company.  I’ll put a link to that in the show notes for you, but that’s the stuff I use in my feet, and on my butt.  So I use them in my feet when I’m out walking or running, or racing, and then I’ll use it on my butt when I am seating on a bike saddle.  That’s about the only time my butt is experiencing high levels of friction or when I’m dragging my butt on the carpet, that’s the other time, I’ll put some of that on.

Brock:               I believe that’s called scooching.

Ben:                   Yes, when I’m scooching I put on the Hammer stuff.  Few other things that you could use, as far as the cycling shorts go.  Some people who are riding for long distances actually swear by wearing two pairs of cycling shorts, and that can feel like you’re riding a bike wearing a freakin’ diaper.  Some people do like that, they find that for long periods of time spend riding in bicycle that it can really help out.  And then, if this stuff is just like progressed to the point where you’ve got a freakin’ World War 2 on your back side, you may wanna consider a hydrocortisone cream just to knock some of that stuff out of the park.

Brock:               Yeah, just a short term, take care and get it out of there and then back to normal.

Ben:                   Yeah, exactly.  So, those are my tips.  There’s one other thing that I’ve been doing lately for any topical winds, I started doing this during the Spartan racing season where I’ve finished a race and had like open-cuts and wounds and I have to be like get to an airplane and stuff like to go home, I use this essential oil.  I use the thieves blend of essential oil which is really good as an internal cleanse, right if you have bugs, or parasites, or you wanna like clean up your stomach and you don’t wanna use my ginger, garlic, cayenne, turmeric, apple cider vinegar, lemon blend.

Brock:               The spicy, harsh blend.

Ben:                   The Lord knows why no one would want to drink that but thieves essential oil.  You can put it topically too, so you take a few drops of it and you just like smear it over any area that you wanna cleanup and infection on.  It smells really good too, so you might find that people are actually attracted to you because of your saddle sores with all that lovely essential oil on them, until you take off your pants and you hear  screaming and running for the hills, but up to that point you’ll smell great.  So, check out this essential oil too.  So, I’ll put links to all this stuff, resources for you over at, Jeff, and best of luck with your teenage boy back side.

R.C.:                   Hey Ben and Brock!  I’ve been listening to your podcast for a while, really love it.  Keep up the good work.  I have a question based on your recommendation just a – from hearing what you’ve done, I have L-Theanine and Rhodiola, I’ve tried some of that just appear powder forms and I’ve tried at night and also in the morning, and I’m just kinda wondering, I mean as far as just to reduce stress and tension, what time of day would it be best for, and should it be on empty stomach, and there any other better stacks for supplements that I could take at night to maybe help me to relax and just maybe fall asleep a little bit better since I seem to be a not night owl.  I just really curious on your thoughts.  What else that would be good, I know I’ve looked in to lemon balm as well and actually – I can’t even say the name but I think you know what I’m trying to say.  Just please any advice you can give for what would be a great stack to combine for stress at night time.  Thank you.

Ben:                   Uhm, Rhodiola and L-Theanine, interesting.  You know, both Rhodiola and L-Theanine can indeed relax you.  Like L-Theanine is something that you can take at the same time that you take caffeine, to help caffeine from being less stimulative like you get less jittery, like – I think we’ve talked about it before on the show, Brock.  But like there’s this capsule called smart caffeine.

Brock:               I took it this morning, in fact.

Ben:                   Yeah, it’s called smart energy or smart caffeine?


Brock:               Smart caffeine.

Ben:                   Yeah, it’s like caffeine mix with L-theanine and I mean green tea is effectively the same thing or very similar, right, in lower amounts but it’s caffeine and L-theanine kinda balances it out.  So L-theanine is good as far as whether or not you should take it on an empty stomach, the answer is yes.  When you take it on an empty stomach, typically you’ll feel L-theanine within about 30 minutes.  L-theanine has been shown to last about 8-12 hours.  I – speaking of videos released to my Youtube channel, I recently released a video of me vaping using a liquid vaporizer to vape this stuff called Sweet Dreams, that’s a mix of chamomile, L-theanine, passion flower, and melatonin.  That means that it’s basically getting absorbed to the mucosal membrane in my mouth, and that’s something that lasts all night long.  I’ll put a link to that video in the show notes for you but…

Brock:               That video is not creepy at all.

Ben:                   No, it’s not creepy at all.  It’s not creepy to see me on my bed wearing my creeper glasses with my creepy red light and my creepy little E-cigarette that I’m smokin’ L-theanine with.

Brock:               You grew a tiny little mustache for that video too which was nice.

Ben:                   Beats the pants off nasty, baby.  So anyways, yeah, L-theanine will be on empty stomach.  Rhodiola, rhodiola also has some pretty good relaxative properties but it’s also important to take that one on an empty stomach.  Most herbs in general whether it’s an herb that you’re using as a smart drug, or an herb that you’re using for relaxation, you’ll gonna feel its effects best on an empty stomach.  So, you know, for example I use a blend of herbs called Inner Peace, and I – it’s made by the same folks that make my favorite smart drug.  Smart drug called Tianchi, but I like to take a nap after lunch, so about 30 minutes before I eat lunch, I’ll take 3 capsules of that Inner Peace stuff, and by the time I finish up lunch, I’m a little sleepy and then I go down for a nap.  So, that’s why I really like for an afternoon nap but because it’s herbs, I definitely take it on an empty stomach.  Some stuff, melatonin for example, it’s really an herb, you don’t have to take it on an empty stomach, it’s more like a hormone but most herbs on an empty stomach.  So, I’ve got a bunch of different ways that you can get to sleep at night or relieve stress at night, you know, to answer your question about what I’d recommend, but I’d say if I had to choose 3 things, ‘cause I wanna keep this simple for you ‘cause honestly we can do a whole podcast on things that help to relax you, and de-stress you…

Brock:               You did a whole podcast series on it.

Ben:                   Yeah, seriously like I’ve got two whole chapters in my book just devoted to this.  But what I’d say – I almost feel like I should start talking in a really relaxing voice then.

Brock:               Uhmm, yes.

Ben:                   Bad name, three things…

Brock:               What would they be… uhmm.

Ben:                   Oh no, the first would be that, that new stuff – that vapor boost stuff.  So you can check it out at  It’s called Sweet Dreams…

Brock:               You feel that stuff is pretty darn safe like just – since you’re inhaling it into your lungs?

Ben:                   Yeah, yeah.  I investigated the – what’s happening on a bio-chemical level with that propylene glycol that’s using it, and it just gets converted into water once it mixes with the moist air in your mouth.  So, when you’re exhaling it’s effectively just steam that you’re seeing not smoke.

Brock:               Yeah, but I think the biggest point is that you’re not actually taking it into your lungs, so you’re just holding it in your mouth and actually smoking it.

Ben:                   Yeah, I found about three drops to be really effective.  Comes out to about 0.5 milliliters if you’re to fill it up in one of those vaporizers or atomizers, but you see you don’t need much.  That’s gonna be about 10 puffs or so spread out over a course around 10 minutes.  So you can like sit in bed and read a book as you kinda puffing on the thing.

Brock:               How relaxing.

Ben:                   How relaxing.  The next one is a blend of essential oils.  It’s like lavender, and chamomile, and frankincense, and a bunch of essential oils that can really tend to relax you, and it comes in like this applicator stick and you rub it almost like Chapsticks on your upper – just above your upper lip where you’d normally grow your amazing 70s movie star mustache.  But you smear this – it’s called Peace and Calm Essential Oil.  You can get it from the same people that make this Thieves Essential Oil blend, it’s made by that young living company.  I had a rep from that company a podcast a few months ago.  Really relaxing!  I actually used that one with my kids too.  They saw me put it on my lips one night and they wanted to know to put it on their lips, and they just like – they go to sleep so quickly.  It’s just this natural essential oils that really relax you.  So I’m big fan of that one too.  So, you got the stuff that you can smoke, you’ve got the stuff that you can smear on your skin, and then the last thing would be like something that you can take.  And I would say, if you wanted to get the most bang for your buck, I am a fan of the multivitamin that I use, the Thorne AM/PM Complex because it has philodendron and magnolia in the PM part of it.


                           So, if you take that PM part, I generally like to take it before dinner again ‘cause it has herbs in it, so you feel the effects and they’ll last like 8-12 hours, the herbs that lower cortisol – help you to feel relaxed but I like that ‘cause you’re killing a lot of birds with one stone when you use a multivitamin like that just ‘cause you got like antioxidants, and you’ve got stuff that balances out the vitamin C in the multivitamin, and you’ve got like all your vitamin D, and your vitamin E, and all your vitamins, all your minerals, the curcumin, all that jazz.  So, really powerful multivitamin and it’s got the sleep stuff in the PM part.  Don’t get the AM and the PM mixed up by the way.

Brock:               Yeah, okay.  So, you’re some in the morning, some in the evening.  It’s important not to mix them up.

Ben:                   There’s three AM capsules and they’re yellow because of all the curcumin in them, and the PM ones are white.  And so, just think sun and moon.  Alright?  Yellow and white.  Pretty logical.  So yeah, those would be my top three things that I’m lovin’ right now.  The Vapor Boost – sweet dreams, The Peace and Calm Essential Oil, and then the Thorne AM/PM complex.  Those would be the three things that I’d go with and then for an afternoon nap, I really like the Inner Peace stuff to throw into your mix of drugs.

Brock:               And if all else fails, tequila.

Ben:                   Uhmm

Tony:                 Is it normal to have a smaller hips than legs?  Like my legs are wider than my hips.  It’s really, I don’t know, like my pants right up way more, or even my boxers right up.  It’s pretty annoying, I don’t know.  Anyways, uhm yeah.

Brock:               Sounds like Tony’s got the classic case of white man butt.

Ben:                   Uhmm, yeah.  You know what I noticed –I was looking in the mirror the other day, my butts gotten really bigger the past year.

Brock:               Damn!

Ben:                   Like none like a bad way.  I’ve got some glutes – I know why because, it’s because I’ve been doing way more uphill walking, with weighted vest and stuff, I’ve been doing way more squats.  Doing like a 5×5 protocol and I’ve been doing a lot of dead lifts too.  And like those – just those three additions, and my wife’s noticed it too, it’s like my boxer shorts are really hugging my back side pretty tight.

Brock:               Would you call it a badonkadonk at this point?

Ben:                   I’m up there with J. Lo, yeah, it’s getting’ up there.

Brock:               Nice!

Ben:                   I can’t quite twerk quite as well, but I’m getting there.

Brock:               As J. Lo?  Oh dearsome!

Ben:                   Anyways, so glutes, best way to get a better butt.  I’m gonna say some things that they may not be aware of ‘cause it goes way beyond my squats and dead lifts, and walkin’ uphill with the weight vest, but if your legs are wider than your hips, it does indeed mean that your hips and your glutes could use some development.  So the first thing that can keep your butt turned off even when you’re at the gym.  Like once you start doing squats, once you start doing dead lifts at the gym, it doesn’t assume you’re using your butt.  And one thing that can turn your butt off because it tightens up your hip flexors, and it tightens up your hamstrings, and it interferes with vascular function and nerve function in your glutes is sitting.  So, if you’re sitting for any longer than about a two hour period of time, any point during the day, you are inhibiting your ability to use your butt.  So, I mean, if you can stand up every now and again and do some body weight bridges like layin’ on your back on the ground doing some glute bridges, going up and down a flight of stairs is a great way to turn your butt on, doing a few squats is a good way to turn your butt, but do something that turns on your butt during the day and don’t sit for longer than two hours for any given period of time, especially if you’re working out later on the day and you plan on doing squats and dead lifts, and stuff like that.  Definitely, avoid too much sitting – that’s one way that your butt can get turned off.

Brock:               I feel like 2015 is going to be the year of the bridge.

Ben:                   The year of the bridge…

Brock:               Like we’re only seven days into it and I’ve heard so many people talking about doing bridges.

Ben:                   Mark Brocks we’re I actually – I’m not a fan of bridges because I’m like – you know, there’s not a lot of time that you’re gonna be making a bridging motion, and I don’t wanna be crash, but it’s pretty much like during sex, especially with like man on the bottom style sex, that you’re gonna be bridging much.  Other than that, I mean, there’s not a lot of periods of time.  I honestly like squats and dead lifts, and stuff like that more than I like bridges.

Brock:               Because of the functionality of the movement.

Ben:                   Yeah, to me that’s kind of a lazy exercise honestly, just like laying there, just like thrusting.

Brock:               So, the rest of us are gonna do bridges in 2015 and that’s gonna be thrusting.

Ben:                   Yeah.  So, a few other things that can turn off your glutes.  One would be imbalances and the most common one would be tight hip flexors, especially related to your hip extensors.


                           So, tight psoas, tight kinda front of the legs.  My favorite thing to do at various point throughout the day is, I just stop, drop and going to a lunge with one arm overhead, and then lunge for the other leg with the other arm overhead.  Just to keep those hip flexors nice and lucy guzzy, and that helps you to keep your glutes turned on.  So, muscle imbalances and more specifically hip flexor tightness and making sure that your hip flexors are not tight is going to allow you to use your glutes much better and keep those bad boys turned on.  So always do a check on the front of your legs, kinda the front upper legs to make sure that those hip flexors aren’t too tight.  The next one would be glute activation.  A lot of people just like – they get to the gym, to do their workout or they get ready for workout and their glutes just like – they have a hard time turning them on.  This is the same reason like, a lot of people, like women more get incontinence when they run for example, because they haven’t forget how to turn on their pelvic muscles, like their deep core muscles.  Some people will get constipation because they haven’t figured out how to properly activate some of their pelvic muscles or responsive for pushing certain muscles and relaxing certain muscles.  So, for example, a situation of urinary incontinence, sometimes kegel exercises can help.  In the case of constipation, sometimes using something like a squatty potty, right adapting like a normal squatting position can help.  And in the case of the – of the glutes, I’m a big fan of – prior to your workout, during your warm up, including some things that turn on your glutes.  My favorite are the sidewalks with the resistant bands, right where you…

Brock:               Like monster walks…

Ben:                   Yeah, monster walks where they are walking forwards, or backwards, or sideways or all three, kind of like down in a half squat position.  Really, really good way to turn on your glutes.  Another good way to turn on your glutes is to get into a crawl position and just do like the hiking exercise, like the dog hiking its leg on a fire hydrant exercise.  And you do that until the glutes’ just a little bit burning on both sides right you do.  Let’s say – like 30 reps for your right, and 30 for your left and then 15 and 15, and then 10 and 10.  And that – it’ll take you 2 minutes to do but it turns on your glutes prior to starting these other stuff especially if you’ve been sitting for a while for your workout.  Like one of those end of the day, after day at the office type of exercise people, that can really help out quite a bit.  So, pre-activate the glutes even if it means throwing the bridges in, you could do a few bridges.

Brock:               It’s 2015 after all.

Ben:                   And then finally as a lot of people know, like squats, and dead lifts, and step-ups, some lunges, all of those are great for your glutes and great for your butt, you certainly shouldn’t avoid those but those are be considered exercises that lows your glute vertically.  And you also need to do things that load your glutes in a more horizontal sense.  So, some of those – like some of the more popular that the two that I like – one is the back extension, this should be like getting on the back extension machine at the gym and doing – and it’s kind of a shearing force on your spine, but doing back extensions.  The other thing like – I do this on my inversion table, like the one that you hang from is you can just arch your back and squeeze your butt cheeks as you arch your back and just get your body in like hyper-extension as you’re hanging there on an inversion table.  That’s a great way to kinda like hyper-extend and work those same muscles.  The other one that I really like and I do a lot of this too – that might be also why my boxers are getting’ filled out so nicely, is reverse hyper-extensions.  These are pretty cool.  They’re deceptively difficult ‘cause you’re not moving through a very big range of motion but you lay down on your stomach, on like a bench – you could technically as like one of those big exercise balls too, and you figure a way to keep your upper body from moving.  Usually that means you hold on to the legs of the bench or the pole on the bench, and then you just lift your legs as high as you can, like lift your heels toward the ceiling as high as you can, and then back down.  So it’s almost like that Superman exercise that you do when you’re lying on your stomach on the ground and lifting all four limbs off the ground, except for this one, you’re holding to a bench and you just lifting your legs up behind you – like with your heels up for the ceiling and your butt like you hold up for a second and then you drop, your butt will just be turned on.  So, that’s a really, really good one too – is the reverse hypers.  So, those are some of the things that I would do is – avoid sitting, keep the hip flexors nice and stretched out, pre-activate the glutes before you start your workout, and then also include some horizontal loading exercises like back extension and reverse extension.  And then finally, it’s really interesting, there’s this study that they did where they looked at the number exercise that based off of EMG analysis cause the most activation of the glutes.


And it was what’s called a butt squeeze, and this is where you stand with a really wide stance and your feet turned a little bit out, and then you contract your feet out as hard as you can for about 30 seconds.  So you’re basically squeezing your glutes really hard where you’re keeping yourself in that wide stance.  It’s kinda hard to describe, you just got…

Brock:               Like pushing your feet out?

Ben:                   Like try – you can try right now where you’re listening if you want.  Take a really wide stance, turn the feet out a little bit, squeeze the glutes and kinda push the feet out while your keep your knees – you’re driving your knees close together.  It’s kinda hard to learn but basically what you’re doing is an isometric contraction of your glutes where you almost like a wide – not a wide squat position, just a wide standing position.  Probably, that if you wanna learn how to do this really well, the book Core Foundation, like that entire book was originally designed to relieve low back pain but it does effectively is turn on your glutes.  Now, I love that book, they’ve got like a DVD series as well but it’s written by a chiropractic doc named Eric Goodman, it’s called the Core Foundation Exercises.  Those are really, really good.  That’ll teach you how to do that motion and like you can break a sweat just doing that one thing like in the Core Foundation exercise, you’ll be holding that position like two minutes sometimes.  Your butt is just screamin’ at you when you finished, but in a good way.  We like butt screaming…. in a good way.

Brock:               I’m having trouble imagining that stand.

Ben:                   There’s no acne involved, especially.

Brock:               Ahhhhh!

Ben:                   (laughter)  You do not want a nice butt if it’s covered with saddle sores.  If there’s one thing you’ll learn in this podcast, get those saddle sores under control before you…

Brock:               You will definitely not need any of the Action Wipes.

Ben:                   Yeah, otherwise you just have more real estate for the saddle sores.  So anyways, yeah, I’ll put a link to the Core Foundation book for you, along with all the resources that I talked about over at, and this is about the point in the show where we give away some stuff.

Brock:               Uhmm…we give away a beanie!  Which is really handy in weather-like I’m having right now ‘cause it keeps your ears nice and toasty.  And the t-shirt, Ben Greenfield t-shirt with the new logo, looks sweet.  It makes my abs look ripped.

Ben:                   Or screwing acne…

Brock:               You can wipe your acne with it if you like, and also a BPA-free water bottle.

Ben:                   Uhmm, yup.  Good for keepin’ your saddle cream in.

Brock:               Hmm, I never thought of that.  I suppose you could.

Ben:                   So, if you leave your review on iTunes and you leave us 5 stars, we might read a one star review someday.  But if you read…

Brock:               So just send a nasty one, just somebody who hates us.

Ben:                   And then we send them free stuff.

Brock:               Yeah.  Just got pissed them off…

Ben:                   Which is kinda just the equivalent game like dog poo firing your front door a Ben Greenfield t-shirt from a guy that you hate.  Anyways though, if you leave your review, we read your review and you hear it read, just email us your t-shirt size, [email protected] and we’ll stick a handy dandy Ben Greenfield fitness gear pack in the mail, shipped straight to your front door, and it looks like today’s review is from….uhm, who is it from?

Brock:                           Cherithh…. Cherith H.

Ben:                   Uhm, what Cherithh I have to say?

Brock:               The title is – Ben and Brock are the gateway drug to insane health.

Ben:                   Uhm, crazy.

Brock:               Alright, yup.  Well, insane anyway.  “I ran across Ben Greenfield’s  podcast through Feedly and was immediately hooked.  Several months later my friends think I have lost my mind but in reality I have lost 15 lbs and gained so much more.”

Ben:                   Thanks, Feedly!

Brock:               Yeah, good work, Feedly.  “My co-workers see me drinking lemon water with chia and my friends are confused by my adding grass-fed butter to my coffee.  Even more crazy, my neighbours see me carrying rocks around my backyard and going for walks in 30 degree weather, half dressed.”

Ben:                   Uhm, that’s hot!

Brock:               Yeah, once again I wonder which half of her is dressed.  “If you think – if you two think I’m crazy for these things, spend some time listening to this podcast.  Ben and Brock are easy on the ears (and eyes)…”

Ben:                   Boom!  Sexy time…

Brock:               Yeah.  “… and make my daily commute interesting.  But they are also very generous with the knowledge they have gained in their own quest for health.  Sometimes they recommend costly equipment, but more often they offer things that anyone at any income level can accomplish.  They have also introduced me to their friends who have more wisdom to offer including physical therapy and nutrition.  I am a Ben and Brock groupie.  Thanks, guys.”


Ben:                   That’s awesome.  She can come to our concert.

Brock:               Hey, maybe she’s got 10 grandchildren who like stop by your house.

Ben:                   Uhm, that’ll be cool, but yeah!  We do sometimes recommend costly equipment though, I know, yeah.

Brock:               I don’t.

Ben:                   Like the Biomat… yeah, that is kinda spendy.

Brock:               That is.  Like the inversion platform.

Ben:                   But we also recommend very affordable things like some of things that we talked about in this podcast.

Brock:               Yes!  It was totally affordable, I feel it.

Ben:                   Not eating Kimchi before you run on the treadmill, or using the sexy time clean-ups on your ass.  So, there are those things too, but anyways, we’ll put links to all that stuff and so much more over at, you can support the podcast by going and leaving your iTunes review.  Be sure to check out that other podcast at, check out our sponsor for today’s episode, Harry’s at, use $5 discount code BEN.  Don’t cut yourself shaving, that is our warning.  And then of course, check out if you want a crazy fitness plan for 2015.  There’s a bunch of crazy fitness stuff like walking on a treadmill for as long as you can while holding one dumb bell and just shifting that dumbbell all around your body until you have to drop it on the moving treadmill belt.  Don’t hurt yourself with that one.  That’s just one of the many workouts that you’ll find in  So check that out.  Thanks for listening, tune in this weekend for a super secret interview – it’s gonna be really cool ‘cause we always release really cool interviews on the weekend, and until next time, I’m Ben Greenfield…

Brock:               What?  Super secret?

Ben:                   Uhh, I actually don’t remember what this one is about.

Brock:               Is that why you said that?

Ben:                   Yeah, that’s why I said that.  I can’t remember.

Brock:               Yeah, I can’t remember either.

Ben:                   Yeah, anyways though, I’m Ben, he’s Brock.  Thanks for listening in.

Brock:               I’m Brock…. shhhhhhh.

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

[1:02:36.4]     END                       




















Are Hunters The Fittest People In The World?


Is the ultimate functional blend of fitness the “hunter-athlete”?

Could a guy who trudges through mountains for days and shoots 700 pound animals with a bow be more fit than a Crossfitter, Spartan athlete, or Ironman?

Could training to hunt and hunting fitness competitions finally be the way that you can scratch that primal itch to provide food for yourself and your family, while also building amazing cardiovascular and muscular fitness?

In this podcast, recorded live from the Greenfield barnhouse in Spokane, Washington, you’ll find out – as I interview bowhunter Kenton Clairmont from You’re going to learn about the gnarliest hunting workouts, how hunting can get you to the extreme edge of fitness, Kenton’s go-to hunting workouts, and much more.

Click here to download the audio version, or watch the video below.

Do you have questions, comments or feedback about hunting for fitness? Leave your thoughts below, and if you liked this episode, you may also want to tune into “How To Build Primal Fitness And Endurance By Hunting: An Interview With A Bowhunting Triathlete” and “3 Ways Hunting Can Get You Ripped And 10 Ways To Get Fit For Hunting”.

#303: Krill Oil vs. Fish Oil, Yoga vs. Swimming and Athletes vs. Their Immune System!


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

Dec 31, 2014 Podcast: Krill Oil vs. Fish Oil, How To Get Your Period Back, Yoga vs. Swimming, How To Reverse Damage Caused By Antidepressants, and Open Water Swimming 101.

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


News Flashes:

You can receive these News Flashes (and more) every single day, if you follow Ben on, and Google+.


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

This podcast is brought to you by Onnit. Just click here to see a video of Ben Greenfield and top Spartan athlete Hunter McIntyre punishing maces, steel bells, primal bells, medicine balls and much more. You save 10% at

The Obstacle Dominator training plan – has launched. Click here to get it now. This is going to make you tough as nails, give you a third lung, change your workouts forever, and thrust you into the fittest 99% of the population (probably the craziest and most nefarious thing Ben has ever created). On sale for $77 until Jan 15.

January 30th – 31st, 2015: Ben will be speaking in Dubai – Talise Fitness and Jumeirah Emirates Towers, proudly invite you to take part in an exclusive two day seminar held by the renowned nutrition and fitness expert, best selling author, coach, speaker, ex-bodybuilder and Ironman triathlete, Ben Greenfield. Click here for all details.

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 24-26th, 2015: Come hear Ben speak at PaleoFX 2015. Below is just a taste of what to expect at this 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.

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!



Listener Q&A:

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

Krill Oil vs. Fish Oil

Randy says: Krill oil or fish oil? Which is best and why? Break it down for him.

In my response I recommend:
-Superessentials or Thorne EPA, both available here.

How To Get Your Period Back

Pepper says: She liked your answer in Episode 301 to the question about coming off birth control. She has had trouble regulating her menstrual cycle since coming off Yasmin and is wonder what you think of Chasteberry as a way to help fix her cycle?

In my response I recommend:
-Chasteberry on Amazon

Yoga vs. Swimming

Alice says: She is a 2:50 marathoner. She runs high mileage (80 miles a week) and her coach likes to give her swim workouts 3 times a week. She is burnt out on swimming (and it is winter and cold) and would rather do some hot yoga instead. Can she do hot yoga 3 times a week (intense, 1hr Flow classes) instead of the swims? Which would be more beneficial?

In my response I recommend: (GREEN1 gives 20% discount)

How To Reverse Damage Caused By Antidepressants

Brian says: He has been on antidepressants for the last 10 years. For the last 5 years he was on heavy doses of Lexapro and Effexor. It worked well, did its job and he has been off for a couple years but he feels like his mental acuity is down and his sleep patterns are a wreck. Is there a way to put together a program to detox or if there are doctors who can handle this? Is this actually a thing?

In my response I recommend:
-Rethinking Psychiatric Drugs book
-Dr. Daniel Kalish is a real expert when it comes to neurotransmitter repletion therapy, and I’d highly recommend you visit the Kalish Institute website, read the Kalish Method book or speak with a licensed Kalish practitioner prior to experimenting too much with this stuff.  Another very good resource to learn more about neurotransmitter repletion is

Open Water Swimming 101

Stephen says: He would like to get into more open water swimming. He lives in Raleigh, North Carolina where it doesn’t get too cold – water temp into the low 50s. Could you talk a little about hypothermia in connection with exercise? At what point should he be using a wetsuit? What style of wetsuit? Also do you have any wetsuit brand recommendations?

In my response I recommend:
-Blue Seventy Helix
-Swim Smooth Book


– And don’t forget to go to!

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


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Episode #303 – Full Transcript

Podcast #303 from


Introduction:           In this episode of the Ben Greenfield fitness podcast:  Krill Oil vs. Fish Oil, Yoga vs. Swimming, How To Reverse The Damage Caused By Antidepressants, Open Water Swimming 101, and much more.

Welcome to the 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

Brock:               Well, Happy New Year, Ben!

Ben:                   Happy New Year!  Hey, let’s get this podcast out of the way so I can go drink copious amounts of alcohol this morning.

Brock:               I’ve already started.

Ben:                   Hmm, I heard you went to a hockey game, last night.

Brock:               I did, I went to an oiler’s kings game and the Oilers won for the first time in like years, which is kinda cool but I partook some of the festivities in that.  I had a couple really crappy beers out of really crappy little plastic cups, and so, if I am not quite as smart and quick as I normally am, I blame the crappy beer.  I just – I hate the way – I didn’t get drunk like two beers is enough to get me drunk but I’m just foggy.

Ben:                   Ah yeah.  Uhm, I’ve actually been abstaining from alcohol for the past week.  Pat myself on the back for that.  Oh well over the holidays,  honestly when there was a party like every freaking night.  That’s quite a feat.  But this whole blog post that we’re doin’ right now, the 30 days no alcohol challenge where the guy, he did the blood testing and then we went 30 days and he just sent he all of his results from 30 days being off alcohol, and I’m like…. Holy cow!  I’m actually releasing an article this Monday at but I mean, it’s like the guy has gone from an unhealthy wine swinging about to die of a heart attack type of scenario.

Brock:               Sorry, Jason.

Ben:                   Yeah, it’s now the angels are singing everywhere he goes.  So, it’s pretty amazing…uhm…

Brock:               Really?  It’s that significant.

Ben:                   Yeah, it’s pretty significant.

Brock:               Crazy.

Ben:                   So I got before and after photos, and all that jazz.  It’s amazing, what happens just 30 days, so I figure a week isn’t gonna hurt me but yeah, like I said, let’s get this thing done so I can go pop and open a bottle of bubbly and bring in 2015.

Brock:               Sounds good.

News Flashes:

Brock:               Twenty fourteen was riddled with awesome studies, news flashes, posts, and all kinds of stuff, and this week is no different.

Ben:                   That’s right, and we’re speaking of pop and open a bottle of bubbly.  I guess we might as well talk about some other ways to make your baby stupid.  (chuckles)  This is actually…

Brock:               Feed the baby bubbly.

Ben:                   Yeah, or yourself when you have the baby inside of you.  This is actually a study on pre-natal exposure to common household chemicals and as I do over at, I’m always tweeting the latest and greatest things I find.  And this one was really interesting, what they found was that children who are exposed during pregnancy to high levels of two different chemicals that you’re gonna find in most homes especially in the US but elsewhere also, one called dimethyl phthalate, another one called di-isobutyl phthalates.  This also goes by…

Brock:               I have that under my sink.

Ben:                   Yeah, the general term phthalates.  They had an IQ score that was on average more than 6 points lower than children who are exposed to lower levels of those chemicals in their homes.  And so, the recommendation from the study was to do things like not microwave food in plastics, to avoid scented products as much as possible.  Not even include like scented like shampoos, and soaps, and stuff like that to be really careful with air fresheners in the car, to be careful with drier sheets, and also, as we’ve talked about before on the show, when you look at the plastics that you’re using especially if you’re pregnant, but I would just say in general, anything that’s got a 3, or a 6, or a 7 on it, you generally would want to stay far away from those.  So, the magnitude of the IQ differences though is pretty significant and so if you got air fresheners and drier sheets that you’re hanging around the house and especially if you got a little one growing inside you, you may wanna think twice.

Brock:               I think the hockey arena beer dropped my IQ by six points too.

Ben:                   Yeah, considering that you probably drank out of a small cheap microwave plastic glass, yeah.


Brock:               Yes, microwave the beer.

Ben:                   Exactly.  So, another thing and this also I guess is somehow related.  And it has to do with your New Year’s resolutions and the munchies and those extra pounds that you might get.  And this was a study that I found in the magazine I was reading just a few days ago and it was about marijuana, and the fact that new research shows that, people who are avid marijuana smokers despite consuming more calories often an extra 600 calories per day had significantly smaller waists and lower body mass index, and less insulin resistance, meaning less difficulty absorbing glucose from the bloodstream compared to non-smokers.

Brock:               How the hell?  Really?

Ben:                   Yeah.  Isn’t it crazy?  So, they suspected there is some way in which marijuana – they don’t know really how yet, but somehow it’s working to improve insulin control and regulate body weight despite a greater number of calories being consumed in the folks who are taking marijuana.  The title of the study is called The Impact of Marijuana Use on Glucose, Insulin, and Insulin Resistance Among US Adults, and it was published in the American Journal of Medicine.

Brock:               (coughing)  I’m actually choking, not just pretending.

Ben:                   That’s an actual choke.  Just for the record.

Brock:               You wanna get high?

Ben:                   So anyways, I thought that was interesting.  Take it for what it’s worth but it turns out that there may be something to marijuana use and insulin control.  What I’m interested in is whether or not the cannabidiols in marijuana which are the non-psychoactive components, right, which are for example in the US are completely legal in all 50 states, that you can get and you can consume it sublingually by spraying the CBD oil under the tongue.  You can get in a liquid dropper form and I’m actually shooting a video about this right now, put up on Youtube pretty soon because I’ve been experimenting with this.  You can put it in one of this E-Cigarettes, and when E-Cigarette – when you’re not burning nicotine in E-Cigarette, it’s basically just propylene glycol and then any added ingredients including cannabidiols or CBD.  Again, completely non-psychoactive but you still get a lot of the relaxing and possibly now the insulin-controlling benefits of some of these extract, and it’s not hard on your lungs.  It’s just – essentially it’s vaporized and just the same as like if you’re breathing steam coming off of the steaming water pot on your stove.  So…

Brock:               So the mechanism might actually be in the cannabinoids…

Ben:                   Yeah exactly.

Brock:               …. Or non-cannabinoids.

Ben:                   It’s really interesting.  I’ll release a video pretty soon of me showing exactly how you do this – drug paraphernalia video…

Brock:               Do you have an E-Cigarette?

Ben:                   I do.  I hate the title cigarette just because, you know, people associate it with nicotine and benzenes and a lot of these carcinogens but the fact is that I’ve been able to use that for CBD oil extract and also been able to use it as shown in the video, with melatonin, L-theanine, and passion flower extract and actually been able to vaporize those part of bed rather than using say like a supplement.  And it’s amazing.  Really cool stuff.  So, give me a few days to get this video out but I’ll put it up over at, and if you stay tuned to the twitter channel, I’ll talk about it there.

Brock:               I’m on the edge of my seat.  That sounds really cool.

Ben:                   Edge of your seat.  And then the last thing that I thought was really interesting was an article about how hard charging athletes are just like exercise enthusiasts in general can keep their immune system strong.  This was an article that appeared at Suppversity, and what the article was premised on was the fact that consuming what are called immuno nutrients or immune system supports.  It goes well beyond just warding off the common and that many of these things that are used as immuno nutrients that feed the immune system can induce performance improvements, generally strengthen the immune system but also shorten the exercise recovery period.  And then the article went on to talk about some of the more investigated vitamins and minerals, and nutrients that can protect your immune system especially when you’re in a state of hard charging performance.  So, one thing that they looked at was antioxidants.  The two most popular of course would be vitamin C and vitamin E.  And while they didn’t really find any effect from high dose vitamin E supplementation, they did highlight some studies that showed a thousand milligrams or greater vitamin C could give you a little bit of an immune boosting effect and possibly cause fewer reports of upper respiratory tract infections.


                           But as we’ve noted before on this podcast with high dose vitamin C and high dose vitamin E in their isolated synthetic forms, there’s possibly some evidence that it might blunt the response to exercise.  Now, I have my reservations about the studies that show this because frankly the people that they studied high dose vitamin C and vitamin E, and they weren’t exercising that hard, so I’m curious if you compare an Ironman triathlete to somebody say, riding a bike for 60 minutes four times a week.  If there be a difference, if you kind of recess it, which you do need that extra help from antioxidants.  But vitamin C and vitamin E, not really the biggest wins in this one.  Vitamin D on the other hand did have a lot of good evidence behind it as having a really good protective effect against respiratory tract infections and against a lot of the acute inflammation that can occur in athletes especially when their immune system gets suppressed after exercise.  So, vitamin D definitely gets a thumbs up.  And then the article also goes into some other things that tend to fly under the radar when it comes to helping out with your immune system.  Glutamine is one and while you can buy glutamine in its supplemental form, and the dosage that they recommend is up to 20 grams per day which is pretty high considering a lot of capsules are just one gram of glutamine, you’d probably want to get like a glutamine powder.

Brock:               That’s kinda expensive.

Ben:                   Uhm, but bone broth is an excellent source of glutamine.  It’s one of the reason that you feel so good when you consume bone broth and why it has great benefit for the immune system.  So I’m a bigger fan of getting glutamine from bone broth and that’s what we do, just make a big pot of bone broth once a week.  Another one is arginine which is a pre-cursor to nitric oxide so it has a performance-enhancing effect but it turns out to have a little bit of immune system supporting effect as well.  Arginine just like glutamine is also an amino acid.  So if you’re eating a good range of amino acid, you’re already getting some arginine anyways, but the use of arginine to support your immune system was the one that I don’t think is talked about too much but it does have an immune system supporting effect.  And then the last thing that the article talked about a little bit was lactoferrin, and lactoferrin is actually a component of colostrum.  One of the things that I personally use for my immune system and also to improve my gut health when I’m competing, but lactoferrin is another one that has some very good anti-microbial activity and can protect athletes from infections.  So, really interesting article.  I just kinda scratched the surface of some of the details of why some of these things work, but vitamin D, glutamine or bone broth, lactoferrin or colostrum, and then arginine which you should actually have to take in like it’s supplemental form or else just eat a lot of protein-rich foods.  All seem to be doing a pretty good job keeping you from the sniffles and the snots.

Brock:               Love it.

Special Announcements:

Brock:               So I haven’t talk to you since Christmas.  Did you – I saw you got a big pile of books.

Ben:                   Yeah, I got a lot of books for Christmas.  As a matter of fact, I got books, books, books, and a coffee maker.  So…

Brock:               Nice.

Ben:                   It’s this coffee maker called the Wealthy Precision Coffee Maker, beautiful coffee maker!  It just sits on your counter, and it uses a paper filter.  Interestingly, we talked about paper filters a few episodes ago and how paper filters and coffee might actually reduce the ability of some of the terpenes in coffee to limit your bioproduction.  And cause a big surge in cholesterol, so if you’re gonna filter your coffee, it turns out a paper filter can filter out some of those things that might inhibit your ability to be able to digest fats.  On the flipside though, when you use a paper filter, you don’t get all the brain building effects of something like bulletproof coffee.  So, it’s kind of a catch 22 but interestingly, yes, I did get a lot of books.  I also just published a book bundle.  For any of you who want to make yourself as tough as nails or maybe get a third lung and kinda get into the fittest 99% of the population.

Brock:               (chuckles)  Third lung is not guaranteed.

Ben:                   That’s right.  Third lung is not guaranteed.  Uhm, published a training plan and nutrition plan, how to build your own obstacles, construction guide – pretty much everything that you need including a bunch of interviews with athletes and a ton of videos that I actually shot up on my property here in Washington state with the number one Spartan athlete, Hunter McIntyre.


                           We put all of that, up just now on, and if you’re listening to this podcast when it first comes out, on January 1st, then you should know that for the 1st two weeks in January, we’re running a special on that bad boy.

Brock:               Hot topic!

Ben:                   So it’s normally $97 for the entire bundle of books, audios, videos, everything, and right now it’s 77 bucks and it’s a really, really great training program that you can use for 2015, and actually it’d be pretty easy kinda like I do to also modify it for triathlon.  You throwin’ in a couple of swims a week and a couple of bikes a week, and then do that program as written and it’s actually, it’s pretty useful for that too.  If you wanna kinda doing what I’m doing and combine triathlon and obstacle course racing.  So check that out at  You don’t need a coupon code or anything, it’s automatic right now if you go to the site.  It knocks it down to 77 from 97.

Brock:               Dude, Spartan races, do they let you bring your bike on the course?

Ben:                   Uhm, I feel like you probably could.  You’d probably use some props or like carrying a bicycle above your head.

Brock:               Oh yeah, and wearing your goggles.

Ben:                   Uhmm yeah.  Now, speaking of obstacle racing, one of the things that we actually have in that guide is a separate, kinda little mini-book that shows you how to use some unconventional training equipment like kettle bells, and steel bells, and maces, and battle ropes, and a lot of things…

Brock:               I really wanna get one of those maces.  They look like they’re super fun.  Watching the videos of you and Hunter using it, that’s something I definitely wanna get.

Ben:                   Yeah, you actually.  One of the moves that you can do with the maces, this snow shovel move where you literally hold the mace out in front of you and you push it out in front of you then pull it back and push it in front and then you switch side, and you kinda use your core and step forward as you almost – it was originally used by Hindu warriors as like a weapon and so this was like the spearing motion, right, you step forward and you spear and you kind of spear for like a club.  Well, guess what, after using that thing all summer, snow shoveling which I just recently had to start doing again, feels a heck of a lot easier.  So, if anything, you know, you could use your mace to train for snow shoveling.

Brock:               It’s not a bad idea if you live up north like we do.

Ben:                   Anyways though, you get a 10% discount on all of the stuff: steel bells, primal bells, medicine balls, maces, pretty much the majority of what comprises my home gym right now.  If you go to, that’s  o-n-n-i-t dot com/bengreenfield.  So check that out.

And then, there’s a few quick places that I’ll be in case you wanna come chill.  First of all, speaking of obstacle racing, yeah again, the Spartan Cruise if you go to – me, my wife, my whole family will be on that cruise.  We’re gonna go to a private island in the Bahamas for this tropical Spartan Race.  It’s not one of the big scary ones, it’s like 3-4 miles long but it’s gonna be a bunch of partying, beautiful beaches, this exclusive island challenges and obstacles they’re puttin’ up.  I don’t know what that means, like climbing the top of a coconut tree, maybe jumping over a giant fire pit on the beach, who knows, maybe getting put out at sea for a few days and see if you can find your way home.

Brock:               You had me at Bahamas in March.  That’s all you need to say.

Ben:                   Anyways, use 10% discount code BEN10 at  Kids already get in free, they also have this special deals for singles where they’ll hook you up with someone that you can stay with on the cruise.  So, there’s even that – so check that out at  Also, April 24th through the 26th, put in on your calendars – PaleoFX 2015, kind of a who’s who gathering of the paleo movement with a bunch of physicians, and nutritionists, and research scientists, pro-athletes, and trainers.  I like it because it’s this perfect mix of learning how to lift and use new training equipment, to getting a chance to taste and sample all of the different functional foods and of course the – all of the stuff we know that caveman used to eat like paleo cookies and paleo kale chips, and…

Brock:               Uhmm, they’re crazy for that stuff.

Ben:                   It is really cool fun time.  So, you can check that out – the link that you can go to is, that’s paleo, the letter f, the letter x, 15.  Check that out.  I’d love to see some of our listeners there and say “hi”.

And then finally, if you happen to be in the Middle East right now or plan on being there in the near future, January 30th through the 31st, I’m gonna be speaking in Dubai, we’ll put a link in the show notes for this episode if you go to  We’ll put a link to my big talk in Dubai.  It’s a two-day workshop, pretty intensive.  You’ll be with me in a room for 6-8 hours, two days in a row, pretty much just like going over every single aspect of becoming the ultimate superhuman.


So, it’s gonna be a lot of fun.  As a matter of fact, even if you don’t plan being in Dubai, grab a plane ticket.  Head over there, it’s the most centrally located place on the face of the planet from what I understand which is why it’s so popular for like shipping, and I don’t know, corporate warehouses and stuff like that.  So actually tickets aren’t that expensive, so it might be a nice whole vacation for you, too.  So check all that out, it’s in the show notes at, and that’s it.

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

Listener Q & A:

Randy:              Ben and Brock, Randy from LA here.  My question: krill oil or fish oil?  Break it down for me.

Brock:               Krill oil vs. fish oil.  The smackdown.

Ben:                   I don’t eat krill ‘cause they are cute little crustaceans.  Fish are just ugly, ugly creatures, but krill, they’re so cute – their little black eyes popping out of their head and their…

Brock:               They’re tiny!

Ben:                   … tiny little legs.

Brock:               Tiny little guys.

Ben:                   So, here’s the deal; like I said krill is a little crustaceans and whales eat them and small fish eat them, and sea birds eat them, and they’ve gotten really, really popular lately.  For few reason, they – the oil specifically…

Brock:               So hot popular.

Ben:                   …So hot!  Krill…

Brock:               So hot.

Ben:                   That krill, so hot right now.

Brock:               So hot right now.

Ben:                   It has astaxanthin in it, and astaxanthin… I almost said that like I was from Michigan.  Astaxanthin, astaxanthin.  “Ma’am, can I have some more astaxanthin?”  It’s what gives the bright red pigment, the krill oil.  And they say that the oil from krill has a higher concentration of EPA in it, and it also has this antioxidant astaxanthin in it.  Now, the thing with that is that when you look at the antioxidant astaxanthin, that’s pretty easy to actually add to fish oil like the fish oil that I use, the stuff called Super Essentials, that has astaxanthin added to it after the fish is made.  But it makes up about 0.2% of krill oil which is more than what it makes up in fish oil.  However, that rapidly decomposes in about 2-3 hours.  So, it is true that krill oil has this antioxidant astaxanthin in it but you can pretty easily add astaxanthin to fish oil as well if you wanted to, like the Super Essential stuff that I take.  That has astaxanthin it in – it’s a fish oil, not a krill oil but they just add astaxanthin to the fish oil afterwards which is just fine to do because if you actually look at krill oil when you harvest krill oil, that astaxanthin that’s in it, pretty rapidly decomposes.  It decomposes in like 2-3 hours.  So unless they’re getting that into a really safe packaged state right away in terms of the processing, you don’t have a ton of astaxanthin by the time the krill oil actually gets to you.  Now, the astaxanthin component though it’s really pretty small part of the whole idea behind krill oil because what they really try and sell you on when it comes to krill oil is the fact that they say the EPA in it is more completely absorbed, that you get more of those omega 3 fatty acids in krill oil, and this was actually all based off of a recent study that was funded by a company called NKL which is the leading supplier of krill oil, and what they showed was that when you take a 120 mg of krill oil, it increases the omega 3 index which is the kind of the standard for omega 3 effectiveness from about 5.9 to 6.7, and then they compared this to a fish oil and the fish oil increased it only from 5.1 to 5.8.  And this was the study that was used to promote a lot of the superiority of krill oil vs. fish oil.

Brock:               That sounds like about the same ratio of improvement.

Ben:                   It’s not the same ratio of improvement.  It is a significant difference from a research standpoint but an increase of the omega 3 index in the human body from 5.9 to 6.7% is not gonna really result in much of a functional effect.  You don’t even get much benefit from using omega 3 whether they’re from fish oil or krill oil until that index reaches about 8% and you really start to notice a dramatic difference once it gets up to about 12%.  So, when you’re just using 120 mg of fish oil or krill oil, either way you look at it, it’s not enough to make much of a difference anyways, but the reason that they only use the 120 ml in the study, and this is the part that a lot of people don’t realize is that krill oil is about 15 to 20 times more expensive to make than fish oil.


                           So, if they’d actually use enough of a dose of krill oil to dramatically increase the omega 3 index in the human body and get all the anti-inflammatory and the joint protective, and even the potentially cognitive performance enhancing effects of something like an oil, they would have had to use a krill oil amount that would have cost you several hundred dollars per month of krill oil to actually get that effect.  The other thing you got to realize is, in that study they compared it to a fish oil that was in what’s called it’s ethel ester form.  And we’ve talked about this before on podcast.  When you’re buying a fish oil, you have to buy fish oil in what’s called its triglyceride base form.  It’s more expensive to repackage the fish oil and reconvert it into its triglyceride base form after it’s been extracted from the fish, but unless it has been, you get very, very poor absorption.  So, that’s why I only use triglyceride based fish oils and I only use fish oils that have been packaged with things that keep them from oxidation, you know, including for example, astaxanthin.  So, the fact is that, yes, if you take equivalent amounts of krill oil and fish oil, the krill oil is going to increase your omega 3 index a little bit more but you’re also going to pay 15-20 times more for the krill oil and I say, why not just get fish oil like a good triglyceride based fish oil.  Save yourself a ton of money and just take a little bit extra of the fish oil, right?  Like I take, right, I kinda bounce back and forth between fish oils sometimes if I’m ordering my multivitamin from Thorne FX, and a lot of people think I don’t actually buy multivitamin – I do, like I’m on Thorne FX as board of the advisers but I don’t get free multivitamins.  I actually have to buy them.  If I’m buying my Thorne FX multivitamin, I’ll buy the EPA fish oil from Thorne and just to save on shipping.  So that’s the one that – it’s a good triglyceride based fish oil, really, really high EPA content.  It’s a great fish oil, I like that they ensure traceability on that oil and they ensure that sustainable fishing practices are in place, so you get a fish oil that’s free of heavy metals and free of toxins.  So I’ll use that one, and the other one that I happen to be using right one ‘cause it’s another one that I’ll use if I don’t happened to be making an order from Thorne is the Super Essentials Fish Oil.  It’s really dark black fish oil.  It looks like krill oil ‘cause they’ve added so freakin’ much astaxanthin to it, and I like that ‘cause it has skin protective properties, but the Thorne – if you, for example if you go to, the only two fish oils that I have over there are Thorne FX – EPA, DHA fish oil, and then the Super Essentials fish oil.  I don’t have a krill out there because it’s to freakin’ expensive to take enough of it to make a difference, that I just don’t – I don’t see it has a real logical choice at this point.

Pepper:              Hi Ben, I really enjoyed episode 301 and particularly enjoyed how you answered the question of how to fix damage from birth control pills.  I was also on Yasmin and I was wondering what you think of using Vitex also known as chasteberry.  It’s an herb that is supposed to help kick start a woman’s menstrual cycle and help boost fertility.  What are your thoughts on using that in order to help fix or kind of  regulate a woman’s cycle after being on Yas.  I have not been able to get my period since being on the birth control and was wondering if this is something that would also contribute to helping me get back on track.  Thank you so much.

Brock:               Chasteberry sounds delicious!

Ben:                   Uhm, chasteberry.

Brock:               Actually, it sounds like a – some sort of fruity cereal for kids.  Hey, mommy, can I have some chasteberry?

Ben:                   To me it always sounds like something to make you chaste.  Isn’t chaste like basically being absent or something like that?

Brock:               Yeah, it’s the root of chastity.

Ben:                   Yeah, chastity, yeah, so I mean like chastity belts, like kind of that stuff.  Yeah, that’s what I think of when I think of chasteberry.

Brock:               Which actually kind of make sense when you talk about menstrual cycle and it does in strange way.

Ben:                   I’ll tell you in a second about what I think about chasteberry.  But first of all, go back – if you’re listening in, go back and listen to the episode we did on the pill and all the issues that come with the pills at  We talked about birth control, how to come off birth control, but yeah, you tend to a lot of times have difficulty getting back on your natural cycle when you stop the pill, and there’s a few reasons for that, I mean, birth control pills are designed to suppress the growth of your uterine lining and because that’s what gets basically expelled during menstruation.


                           Usually you’ll have a lighter or shorter period, and a lot of times when you stop taking the pills, you, well, a lot of times just have regular periods or stop your menstrual cycle all together.  Now, a lot of times this can go hand in hand with things like high levels of stress, or chronic anxiety, or changes in weight.  There are a lot of other things that can stop you from having a normal menstrual cycle but ultimately it’s pretty common when you come off the pill for your period to stop and one of the things that’s recommended in natural medicine is the use of this chasteberry as one way to jumpstart your period, and to get you back off of – if you’re experiencing any type of menstrual irregularity whether it’s related to the pill or anything else.  Chasteberry is one of the things that’s recommended for that.  So, chasteberry is this little brown berry, it’s about as big as a peppercorn and it comes from this tree, it’s called the vitex tree, and what it does…

Brock:               It’s a cool tree.

Ben:                   Yes, it’s a cool tree.  So, it suppresses the release of prolactin from the pituitary gland and the reason that it may work, the propose mechanism of action is that when you have elevated prolactin levels, it can cause an irregular menstrual cycle or even the absence of periods.  The other that chasteberry is, is it’s a natural source of progesterone.  So it helps to normalize your ratio of progesterone to estrogen.  A lot of women who have been on the pill or who have irregular periods are progesterone deficient or what’s also called estrogen dominant.  And insufficient progesterone or estrogen dominance can cause irregular menstrual cycles, it can cause increased levels of this prolactin that would technically cause an irregular menstrual cycle, and it can also even cause the loss of libido and so by using chasteberry ironically, it being a natural source of progesterone it may actually suppress chastity and increase libido and also jumpstart regular menstrual cycles.  So, some studies have shown that it may also help with the symptoms of peri-menopause, so it definitely has some benefits but also some side effects.  The recommendations on chasteberry are that you shouldn’t take it for more than 6-8 months at a time.  I’m not quite sure if that’s because there aren’t any long term studies on it and all the short term studies on it have only lasted for 6-8 months or if some kind of nasty side effects like, I don’t know, a giant tree growing out of your crotch happens after you’ve taken…

Brock:               Like a giant vitex tree growing out of your crotch.

Ben:                   That’s right.  So, the other thing is that if you are taking dopamine related medications which I think we’re actually talk about later on on this podcast, like anti-psychotic drugs and Parkinson’s disease type of medications, cause chasteberry effects the metabolism of some of those and so, if you’re on something like – an anti-depressant wouldn’t necessarily be a dopamine related medication per se, usually those are more serotonin related, but ultimately I would be careful combining chasteberry with neurotransmitter-related supplements and drugs.  You can get it in a powder extract, you can get it on liquid extract, you can get it in a tincture, you can get it in a capsule…

Brock:               How about a jam?  Like chasteberry jam…

Ben:                   You’ll be able to find some yummy chasteberry jam to spread on your crumpet and have with your cup of earl grey tea each morning.

Brock:               Good.  Delightful!

Ben:                   Yes!  So chasteberry… uh…

Alice:                 Hi Ben, I think that you are amazing.  Thank you for everything that you do.  Your book “Beyond Training” was a game changer for my husband and I.  He’s an ironman, I’m a marathoner and we just love what you’re doing.  So, keep it up.  My question for you is this, I’m a 250 marathoner, and I tend to run high mileage, about 80 miles a week.  My coach likes me to swim three times a week, I am burned out on swimming and it’s winter, and I’m cold.  I’ve gotten really into hot yoga, I love it, it feels great.  Can I do hot yoga 3 times a week, intense one hour flow classes instead of the 3 swims during the week?  Let me know if I need to or if you recommend doing,  2 yogas and 1 swim or if I can get away with no swimming.  It’s kinda what I’m looking for.  Thank you, Ben, I appreciate it.

Brock:               I hear you Alice, going to the pool in the middle of winter, is kinda crappy.  Walk out with wet hair, your hair freezes, riding your bike in the snow, it’s us, terrible.

Ben:                   Okay so, I’ve been swimming in my 60 degree pool and the temp outside yesterday when I was in there was 24.


                           So, I soon as I got out of the pool, my hair froze which is crazy.  And actually if you stand in the pool in between sets for too long breathing, you’re like – your nozzles and your hair starts to freeze as you’re standing in the pool.

Brock:               Your eyelashes freeze together like that.

Ben:                   It’s really, it’s really cold.  It’s making me really tough.  So anyways though, I think we are gonna actually talk about cold water swimming later on but Alice is a pretty fast marathoner, I mean, 250s is nothing to be joke about…

Brock:               Yeah, way to go, Alice!

Ben:                   … and she runs 80 miles a week.  I’m guessing that her coach is giving her this swim workouts for the same reason a lot of running coaches will give their athletes swim workouts and that’s because swimming can give you such a big cardiovascular engine, you know, when you look at somebody like Ironman triathlete Andy Potts who was like an Olympic level swimmer.  He’s also a great runner and he also has a really good pain tolerance.  He’s probably also able has to stare at boring black lines for very, very long periods of time.

Brock:               Yes, he has a lot of experience with that.

Ben:                   It’s because of his history as a swimmer, and you don’t get so much sensory deprivation with yoga, you don’t get quite as much as cardiovascular strain with yoga as you do with swimming, and generally there’s a little bit less resistance with yoga.  Now, there are exceptions to that, for example, if you do kind of a more like tai chi-esque style of yoga or you’re imagining that you’re moving through clay or cement with your hands and producing your own isometric resistance by contracting your muscles as you move with each yoga pose, and I actually – I really like to do this form of yoga sometimes I’ll do like sun salutations, and a lot of the different warrior poses from yoga, but I’ll move very slowly and deliberately almost like the old man in the park, you know, the old Chinese man in the park doing the tai chi where he like – he looks like he’s moving against clay or water or something like that.  You can do that during your yoga and you’ll feel a little bit like you’ve been swimming when you do it because you’re just producing your own resistance.  However, the cardiovascular strain isn’t there but that could potentially be amended as well.  Don’t laugh, but I use a training mask sometimes when I do my yoga.  I’ll use like the elevation training mask that restricts airflow and so it makes yoga a little bit more of a cardiovascular-ly strenuous activity for me.  And that’s because it restrict airflow.  If you really wanna take things to the extreme, you know, you’re doing this, you say intense 1 hour flow classes.  I don’t know how intense those are though compared to something that I – I’d actually tweeted about this recently.  I’ve kinda gotten on this yoga kick over the past two weeks and I’m working on an article at about this.  I write for quick and dirty tips each week about how to do fitness yoga, but one of my inspirations for that has been Diamond Dallas Page yoga which is actual yoga produced by this ex-pro WWF wrestler and it’s just…

Brock:               Oh!  That’s why I know that name.

Ben:                   Crazy yoga where you’re doing like… The Supestar!..  and the – it’s not the warrior, it’s The Road Warrior!… and then you’ll finish up like a sun salutation series and then you’re going to this signature Diamond Cutter move.  And, rather than going into your relaxation pose in between like your child’s pose, it’s called The Safety Zone…  So anyways though, it’s called Diamond Dallas Page yoga but it’s actually really hard.  I did it with…

Brock:               I’m going in to my safety zone right now…

Ben:                   I’ve done it with my elevation training mask and mostly it’s tough, like it’s a workout.  So, what I would say is, Alice, yoga is not gonna give you what the cardiovascular strain that your coach probably wants you to get that you’ll be getting from swimming, like that non-impact form of lung busting activity.  But you could potentially, I’d say you don’t have to do Diamond Dallas Page yoga – your coach may actually laugh at you if you do that…

Brock:               I’ll laugh at you.

Ben:                   … but you may want to consider using an elevation training mask, and of course, the problem there is that if these are not one hour flow classes that you’re doing in the privacy of your home, you may get some funny looks when you wander into your yoga class wearing your mask.  The only advice that I can give you is dress up like Bane from Batman and then you’ll just complete the look.  Nobody is gonna know who you are anyways ‘cause you have the spiky shoulder pads, the mask.  Shave your head, and start fights, and then you’ll be good to go, and everything will make sense to people then.

Brock:               You always have to talk like this.

Brian:                Hi Ben!  Hi Brock, great podcast!  Long time listener.  I do have a question for you.  I was on antidepressant for almost 10 years.  I was on a wide variety of combinations of medications, but for the last 5 years I was on heavy doses of Lexapro and Effexor, so everyday I was taking that, and it was effective for it needed to do but I’m feeling like I have side effects.


                           So I’ve been off for a couple of years about my mental acuity is way down, sleep patterns are a wreck and I am wondering if there’s any way to put together a program to detox from that or if there are doctors that I can see or if this is a thing.  So you guys always take such good care of this sort of matters.  I’d love to hear your thoughts on it and could be really, really helpful for me.  So looking forward to hearing your response and keep up the good work.  Really love the podcast.  Bye.

Brock:               Lexapro and Effexor, I think both those are SSRIs if I’m not mistaken.

Ben:                   Yeah, they are SSRIs and…

Brock:               Selective serotonin reuptake inhibitors…

Ben:                   I’m not a fan of them, probably not surprised there but I’m not fan of these SSRIs ‘cause they cause the short term flooding of the brain with serotonin.  And then what happens is a lot of that serotonin is left hanging around in the little gap between your axion called the synaptic cleft and there’s very fast degrading or breaking down of that serotonin that’s flooded into the synaptic cleft.  So what you get is more and more levels of serotonin are eventually required as your serotonin receptors eventually become desensitized, this constant flux of neurotransmitters that you’re feeding in by being on this serotonin reuptake inhibitor.  And so, as that happens your biology begins to rely upon external sources of serotonin and when you actually are able to release your own serotonin, it winds up getting broken down way more quickly than it normally would if you hadn’t been on SSRI because the enzymes in your synaptic cleft have been trained to rapidly breakdown serotonin.  So what happens is you need this constantly increased dosage of your antidepressant and then you also end up depleting up to 60% of the serotonin receptors in your brain.  Now…

Brock:               Also they just start shutting them down ‘cause they don’t need them anymore.

Ben:                   Exactly, ‘cause you don’t need them anymore.  And you also have – a lot of people don’t realize, you have serotonin receptors in your liver, in your kidneys, in your colon, and so those can also become damage by antidepressant use.  That can affect things like constipation, it can affect things processing of nutrients, bioproduction for fat breakdown, blood pressure regulation by the kidneys.  It’s really, really kind of a vicious cycle and when you look at a lot of the meta analysis that have been done on antidepressants, they’ve actually shown that SSRIs have absolutely no clinically meaningful advantage over a placebo and there’s very, very little evidence to show that antidepressants are effective even in severe cases of depression, and so, ultimately I’m not a big fan of SSRIs to regulate neurotransmitter issues.  I think there are better ways to do this.  And of course, if you’re trying to detox off of an antidepressants, one of the first things that you’ll probably need to do is look into some type of neurotransmitter repletion therapy.  Now, what I mean by that is that – one thing that I recommended for people who struggle with insomnia.  A lot of times you have imbalances in tyrosine and what’s called HTP, and so one of the things you can do is you can take like 3,000 mg of tyrosine combined with 300 mg of HTP.  You split that into 3 daily doses, like a thousand of tyrosine and a hundred of HTP at breakfast, at lunch, and at dinner, and that can help to rebalance at lot of the neurotransmitters that are imbalance in relation to insomnia.  That just one very simple example of neurotransmitter repletion and there are blends of tyrosine and 5-HTP that come in those exact ratio like there’s one called TravaCor by a company called Neutro Science.  There’s one called Neuro 5 HTP by a company called Biotics, and there’s one called Cravearrest by Designs for Health, but all those are just tyrosine, 5-HTP blends because it’s a pretty proven ratio for things like neurotransmitter imbalances specifically the type that cause insomnia.  Other examples…

Brock:               I’m gonna interrupt for a second, Ben is not a doctor and this should not be taken as medical advice.

Ben:                   Well, that’s what I was just about to get into.  There is a doctor who specializes in neurotransmitter repletion therapy, his name is Dr. Daniel Kalish.  I’ll put a link to his website in the show notes, but if you visit the Kalish Institute website, or if you read the Kalish method book, or if you speak with one of his licensed Kalish practitioners on prior to experimenting with any of the stuff, it’d be a really good idea.


                           If you wanna delve into the science, one of the websites I really like is called, and a ton of really good studies on neurotransmitter repletion but yeah, you shouldn’t rely on, you know, yours truly, a personal trainer and nutritionist who walk you through something as complex as this like if I was really concerned about my own neurotransmitter repletion, I would hop on the phone with Dr. Kalish or fly and see him, or visit his website and find a local practitioner or someone…

Brock:               Yeah, there are tons of Kalish practitioners, right? That you can find.

Ben:                   Yeah, and a lot of them can work with you remotely and one of the things you’ll find yourself doing in many cases is a test.  There’s a test for example called the neuro adrenal expanded test and it tests for urinary neurotransmitters like epinephrine, and norepinephrine, and dopamine and serotonin, all these things that can tend to be imbalanced and then once you’ve tested at that point, you can engage in smart neurotransmitter repletion based on your specific deficits and excesses.  So that’s kind of the skinny on neurotransmitter repletion but again like a Kalish practitioners who I would go to if I really wanted to make sure that I was doing everything right when it comes to this.  There’s also a really, really good book by the way, if you’re not convinced about what I said about SSRIs, I’ll link to this book in the show notes.  It’s called Rethinking Psychiatric Drugs, Rethinking Psychiatric Drugs, you can check it out at  And then there are other things, I talked about a lot of these things in my book Beyond Training that can help you with balancing your neurotransmitters or keep you from getting into a state where you need neurotransmitter repletion in the first place, and many of these are logical like moderating stimulants or engaging in coffee cycling.  That’s worth for every month of caffeinated coffee that you drink, you take a week and you drink decaf to keep yourself from overloading the adenosine receptors in your brain.  I’m actually, personally on my decaf cycle right now.  I’m a – this is the form doing decaf, yeah.

Brock:               That’s why you sound…

Ben:                   No alcohol and decaf.

Brock:               Dude!

Ben:                   You can be really careful with mycotoxin exposure, meaning like use a hepa air filter in your house, be really careful with the – stuff like moldy coffee, cologne, perfume, air fresheners, all those type of things that tend to have mycotoxins in them.  Be really careful with sensory overload like really loud music, a lot of times spent at clubs or under fluorescent lighting.  Saying this a little bit hypocritically because I just spent two hours last night playing laser tag in the laser tag arena filled with techno music and white lights and I have to admit, my sleep was not stellar last night.  And it’s because my brain was firing pretty hard after that experience but the same could be said for like really loud scary movie at night like sometimes you deem to take time to breathe unless your neurotransmitter slow down a little bit.

Brock:               Yeah, I was on Cipralex which is an SSRI for about three years, and the thing that helped me the absolute mostly when I came of it, was meditation and breathing practice.  Like just everyday making sure to do it twice a day, taking time, setting it aside and just doing it no matter what I felt like or what the day was like.  It just made a huge difference in getting my brain back in online.

Ben:                   Yeah, there’s even that new app called Muse that can walk you through these meditations.  It’s really cool like attach these things to your head and … I don’t own one yet but it’s on my list of things to grab just because it guides you through meditation and relaxation.  Pay attention to your gut.  Remember that the majority of your neurotransmitters are made in your gut and your gut uses a bunch of neurotransmitters.  And 95% of the body serotonin is in the gut.  So make sure that you’re being careful with things like gluten, commercial dairy, things that your body might have a hard time digesting like lectins, and glutanines, and I would consider maybe even trying out like a paleo autoimmune diet for 4-8 weeks just to kinda hit the reboot button on your gut.  So that’d be another thing that I would pay attention to.  Anyways though, those are some of the places that I would start – would be neurotransmitter repletion, and maybe looking into this Kalish Institute, taking care of your gut, taking care of sensory overload, moderating stimulants like caffeine, and then being really careful with like mycotoxin and mold exposure.  So, that’s where I would start and best of luck, Brian!

Stephen:           Hey Ben, how you doin’?  Just wanted to thank you for everything that you do for all of us and the listeners of the show.  I had a quick question:  I like to get into some more open water swimming.  I’m currently living in Raleigh, North Carolina where the temperature doesn’t get too cool, however, we certainly do get our fair share of frosty nights, and there’s a local lake nearby that I would love to get in, and I’m checking the water temperature, and it’s kinda down into the low 50.  So, my first couple of questions that you could talk about hypothermia for the body within cold waters specifically exercise, and two, if I need to alleviate this by getting in open water, swim training suits, or a wetsuit use when trying to go for these open water swims in the cooler lake, if you could recommend some good companies or something to go with for an open water suit.


                           So, thank you very much.  Appreciate everything you do for people that wanna be more fit and healthy for their lifestyle.  Thanks Ben, bye.

Brock:               So, you’ve really been swimming out there when it’s cold enough to freeze your hair?

Ben:                   Uhhmm.

Brock:               You are the Hormesis King.

Ben:                   Uhhmm, and I love cold water swimming.  It’s so good for you.  We’ll obviously, you know, just a few days ago at I released this big article about how you could do things basically how to use cold to both build muscle and burn fat simultaneously.  It was actually a really good article I think.  I don’t know how many people read it ‘cause it was released right around Christmas but really good article actually for building muscle and burning fat, but when it comes to food, workouts and also how would you combine cold thermogenesis with that.  Anyways though, go to and just surf through the last few articles there.  We’ll put a link to it at bengreenfield

                           But yeah, getting into open water swimming, there are definitely some things that you want to bear in mind.  Specifically what happens physiologically when you’re body gets immersed in cold water that you need to be prepared for because there are nervous system reflexes that are gonna happen when you hit the water, that eventually go away but initially you get to used to this.  So, for example when your body senses this intense and it’s very similar to the mammalian dive reflex that I spoke with the free diving journalist about in the podcast that I did with him a few weeks ago, this mammalian dive reflex where when your body senses intense cold, it sends these signals to the brain and that results in this gasp of breath in and followed by hyperventilation and increased breathing rate and increased heart rate.  And that eventually begins to go away, and as a matter of fact what a lot of water cold swimmers find is that when they enter cold water, they actually take this deep breath and their heart rate begins to slow and they almost have learn to allow that to slow down the nervous system.  Almost like when Han Solo gets, gets – you know, put in frozen ice chamber and sent to Jabba the Hut, it’s slows down everything, so he stays alive.  Kinda similar to that, but initially your response is just like this hyperventilation and gasp.  That’s normal but know that that goes away.  Another one is of course shivering.  And as your body produces more brown adipose tissue and it’s able to generate heat and burn calories to generate heat, you’ll shiver a little bit less.  Another thing that happens is when you get the stress response to cold, your body releases this surge of catecholamines called adrenaline, and noradrenaline, and this causes an increase in heart rate, and it causes an increase in blood pressure, and one of the things that happens when you get this increase in blood flow and pressure in your kidneys is you have to pee, that’s normal when you get in a cold water until you’re acclimatized, until you’ve been doing it for a few weeks.  You really have to pee when you get into cold weather and especially cold water.  And that eventually goes away as your body – it begins to produce more and more of a hormone called aldosterone which helps to regulate your blood levels and promote food retention in the body, and keep you from having to pee quite as much when you get in cold water.  But initially, you’re gonna have that gasp, you’re gonna shiver, you’re gonna have the stress response, your heart rate’s gonna go up, you gonna feel like you have to pee, and it’s really cool how you get this adaptation to where all of that eventually starts to go away, and you start to get a lot of the benefits of cold water swimming like changes to your immune system.  A lot of cold water swimmers report that they get sick less frequently and it’s because your immune system grows more stronger in response to frequent bouts of hormesis or mild stress from cold water.

Brock:               That totally flies in the face of everything that your mother has told you about going in the rain – “You’re gonna catch cold”.

Ben:                   Yeah, yeah, mom.  Your mom is dumb.  So, you heard it here first.

Brock:               Screw you mom!

Ben:                   (chuckles)  Anyways though, you get better blood pressure regulation because of that effect of your kidneys and your ability to churn out more of these aldosterone.  You get an increased in nitric oxide synthase which allows your blood vessels to vasodilate and vasoconstrict a lot better.  You get lower levels of cytokines, lower levels of a lot of the clotting factors that are related to blood stickiness, and of course, you also get as long you don’t engage in the often seen caloric hyper compensation response to cold swimming.  Meaning you finished cold swims, you just eat everything in sight.  As long as you’re able to keep that at bay, has a good fat loss response too.  But you do know as seen that a lot of cold water swimmers are fat frankly because they are training their body how to put a bunch of fat tissue on, and eating a lot.  But if you do cold water swimming and you don’t eat a lot, and you’re able to regulate your appetite and engage in self-control, it’s a really, really good fat loss strategy.


                           So, as far as temperatures go, you know, whether or not you need a wetsuit, you’re gonna see a few temperature, so if you look at – and we’ll just use Fahrenheit for our examples, my apologies to people who go in the Celsius…

Brock:               …to the rest of the world.

Ben:                   Yeah, we can try doing it in Celsius too.  It’s like 32-53, it’s like 0-11 degrees–ish, so that’s freezing, right?  And when you get into freezing water, it’s really painful, these are like the cold water swims that a lot of people were gonna do tomorrow morning, like the new year’s cold water swim – the Polar Plunge a lot of people do this around the world.  Doing that just for like 1, 2 minutes in the morning.  Icy, icy cold exposure can make you feel really, really good the rest of the day but you do get weak really fast, and once you’re in there for more than 2 minutes, you can get like skin burn, and your skin gets like this purple-lish orange-ish red color, so you wanna kinda be careful with that.  But then, once you get into, be about 12-16 degrees Celsius, 53-60 degrees Fahrenheit, you’re going to get into a temperature that’s more conducive to longer periods of time called water swimming, you acclimatized to that pretty well.  If you’re wearing a wetsuit, you can swim comfortably for pretty long period of time at a 53-60 degrees and even if you’re not wearing a wetsuit, you know, most open water athlete can operate for long periods of time with that temperature, and so that’s a pretty good temp as well.  And then, once you get into like warmer water like 17-20 degrees which should be kind of like 63-68 degree range, that’s a lot more comfortable for a lot of folks for longer periods of time.  Some people still find that’s cold because when you look at pools at like health clubs, those are kept at like 80-86 degrees.

Brock:               Yeah, they’re like soft and warm.

Ben:                   Yeah, which is like 30 degrees Celsius, so this cooler temperatures are so cold for a lot of people who are used to cold temperatures but ultimately you can – once you get above about 12 degrees Celsius or around 53 degrees Fahrenheit, you really don’t have to wear a wetsuit, and your body will acclimate to that pretty well and a lot of the discomfort that you experience to those cold temperatures will go away.  As far as a wetsuit, and my recommendations for wetsuit, what I use is the Blue Seventy Helix

Brock:               Me, too.  Same one.

Ben:                   I love that wetsuit.  It is – it’s got varying levels of thickness at the panels like in the shoulders and in the legs, you could almost freakin’ like run in it.  I was actually thinking about doing the Tough Mudder, and the world’s toughest mudder last year, I didn’t windup doing it.  It was this year a couple of months ago ‘cause I ended up going to Israel but I was gonna bring my Blue Seventy Helix and I was very comfortable about that just because you can move in it so easily.  So, I like that wetsuit with the, you know, the Japanese Yamamoto style rubber which is a really good, kinda gold standard style of rubber, it’s got good paneling.  I’m a big fan of that as far as a wetsuit brand goes.  As far as learning how to swim properly in open water, if you look at like the one of the more popular forms of swimming, probably ‘cause guys like Tim Ferriss have talked a lot about this.  The total immersion style swimming – I’m not as big of a fan of that for open water swimming.  It teaches you to how swim really efficiently in a pool, but once you get into waves and wakes, and stuff like that, there’s a book called The Swim Smooth Book in a website at, and these guys specialized, it’s owned by open water swimmers, the book is written by open water swimmers, and they basically coach triathletes and open water swimmers and they just know how to tackle waves, how to tackle wakes, and how to swim in a style that allows you to cut through open water a lot more efficiently.  Higher stroke rate, less of a glide, that type of thing, so check out, the book is called The Swim Smooth Book, and I recommend you at least grab that book.  Get yourself a Blue Seventy Helix, and then as far as the hypothermia goes, unless you’re swimming in a really, really cold water especially if you’re wearing a wetsuit, you don’t have to worry about that so much, I mean, your body will acclimate.  And if you do start to notice some of the symptoms of hypothermia like you start to get really tired, it gets very hard to move your muscles, a lot of times like it feels like you have a brain fog and you’re having a hard time thinking, then that’s a signal to get out of the water.  But I mean, just stay close to the shore when you’re swimming, some of the body if you can and you’ll be able to get out quickly.  The trick is put yourself in a situation that you can get out of the water quickly if you need to.  And then, you know, when you…

Brock:               Yeah, swim parallel to the shore so you’re not going straight out into the lake or whatever you’re at.

Ben:                   Yeah, and when you’re first in water, know that once you wait like 90 seconds, 2 minutes, it gets a lot more comfortable when you’re first throwing out in water swimming but those first like 90 seconds or so can be really kind of uncomfortable and I recommend that you – before you get in the water, you like pick like a rock or tree that you’re gonna swim to, and let that distract you from the fact that the water is really cold.


And also when you get out of the water, strategically place a towel because there will be some significant shrinkage, so just beware of that especially if there’s anyone around from the – size of crotch or regions is a concern.  So…

Brock:               And make sure to watch more Tarzan movies for inspiration as well.

Ben:                   That’s right!  Ahaaa ahaaa!

Brock:               If you really wanna learn how to swim, watch Tarzan.

Ben:                   And speaking of Tarzan, that’s it’s – actually that’s… that segue doesn’t make sense at all.

Brock:               How are you going to make this segue?  (laughter)

Ben:                   Let’s read our review for this week because if you’re listening in and you leave us an iTunes review – we got a one star last week.  Somebody hated on us, but we can reverse that damage if as many people as possible go over there.  Leave us a 5 star review if you enjoyed this episode, if you learned something from it ‘cause that’s our goal – it’s to kinda teach you useful things that make your life better and make you a healthy person.

Brock:               That’s not my goal.  My goal is to be a jackass.

Ben:                   That’s right, Brock’s goal is to make me sound smart.  So, head over to iTunes, leave us a review.  And you if you go to iTunes and you leave your review, and we read your review on the show, simply write to [email protected].  Let us know your t-shirt size and we’ll send you this sweet gear pack – that’s a Ben Greenfield fitness water bottle – BPA-free of course, so you don’t make your baby stupid, tech t-shirt for working out and making your muscles big or the muscles your building by doing your Diamond Dallas Page yoga, and then a really, really cool beanie that you could use when you get out of the cold water after open water or play strategically in…

Brock:               I was gonna say like you don’t mean on your head, dude.

Ben:                   So, that being said, we have a review this week called Taking Dumps Never Sounded So Professional Until You.  And it’s a 5 star review by Dr. Heffaluffagus.

Brock:               Dr. Heffaluffagus, I love it!  It’s a good name.  All right, this is how it goes – He says or he or she says: “Your book Beyond Training changed my life.  I’m a recent graduate of Chiropractic College and I’m continuing my Masters in Acupuncture right now.  I trained hard throughout school even though I was constantly burnt out.  After I graduated the DC program I knew I needed to change something.  That was about the same time I got your book.  I cannot even tell you how glad I am that it came into my life as such a perfect time.  Because of your knowledge that you share though the book and the podcast, I have completely changed my outlook on training and my life, as well as gaining insight to share with my patients.”  Nice!

Ben:                   Wow!

Brock:               Damn, dude!

Ben:                   It’s kinda like a book review more than a podcast review but we’ll take it.

Brock:               All right, yeah ha, “Thanks so much for all you do.  P.S. I appreciate that in your professional biohack lecture, you repeatedly said the phrase, “take a dump”.  It was exciting.”  Exciting, really?

Ben:                   I don’t really know if it was a professional lecture, but I do like to use my dump phrase quite excessibly.  So, speaking of taking a dump, I’m gonna segue again, and this one does make sense.

Brock:               Is this how you’re gonna end the podcast, is it?

Ben:                   That’s well, no.

Brock:               Heading off to the crap room.

Ben:                   Actually, I was gonna pop open a bottle of bubbly and bring in the New Year.

Brock:               Happy New Year!!

Ben:                   Yeah, for all of you listening in, Happy New Year, and as we go into 2015 and surge past the 303rd episode of Ben Greenfield podcast, I can guarantee you that we have even more fireworks, happiness, and wonderful knowledge in all things, health, fitness, nutrition, and dump related, coming at you in 2015.  So…

Brock:               (singing)  Should old acquaintance be forgot… I’m just background music… (continue singing) and never brought to mind, should old acquaintance be…

Ben:                   Check out the show notes,  Thanks for listening in.  Have a great week!

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

[1:04:48.5]    END  














How To Dominate Cognitive Tasks, Think Faster And Get More Done.

how to think faster

I was a bit jet-lagged, tired and slightly below my desired cognitive capacity prior to hopping on stage this year to speak at the Bulletproof Biohacking conference.

So as I wandered through the expo, I thought to myself – why not try a new-fangled smart drug I haven’t tried before?

As you’d probably suspect, that’s not something I advise to do prior to getting on stage in front of hundreds of people, but I occasionally live life on the wild side, so I grabbed a handful of some stuff called “CILTEP” (which is basically a mix of artichoke extract and forskolin), washed it down with a glass of water, and then gave my presentation.

I did not get sick, vomit, or die, and things went pretty well during the presentation. I also got an email a few weeks later from the folks at NaturalStacks (the developers of CILTEP) asking me if I’d like to interview their co-founder Roy Krebs, who is a former college football player, an ex-sushi chef, and is now in charge of helping to develop smart drugs and designed strategies for hard-charging individuals to mentally dominate cognitive tasks.

Roy sounded like a fascinating guy, so I said yes. And now you get to listen in to our discussion, during which I ask Roy:

-How does one become a developer and designer of smart drugs?

-What is your approach to developing a smart drug?

-What are your top strategies for people to dominate cognitive tasks?

-What’s the best way to get things done faster: routine or randomness?

-Do you use to-do lists, or do you just “flow”?

-I’ve heard you’re into sensory deprivation and float tanks. What’s the best way to use those?

Resource we discuss in this episode:




-Inversion Table

-Marinara Timer for Pomodoro Technique

-Float Seattle

Do you have questions, comments or feedback about CILTEP, thinking faster, enhancing cognitive performance or anything else that Roy and I discuss? Leave your thoughts below.

The Problem With Paleo: Why It’s OK To Eat Bread, Grains, Legumes, Cheese & Milk.


A few weeks ago, while I was in Israel, I posted the photo above to my Instagram page, with the comment that…

“A Paleo person could never survive in Israel – local popped corn sprinkled with moss from the rooftop, freshly grown spelt and rye, falafel with soaked chickpeas, amazing lemons and guavas you simply bite through the skin, carob picked straight out of the desert, local raw sheep’s cheese and goat milk cheese sprinkled with fresh herbs, and omega-6 fatty acid packed tahinis blended with beets, freshly pressed olive oil and cilantro. Oh well. More for me.”

I have to admit that I stuffed my face with huge portions of nearly every food listed above when I visited a home in Galilee for a traditional weekly Jewish Shabbat feast. During that dinner, I sat next to Uri Mayer-Chissick (also known as “The Israeli Locavore”), who is a food historian and wild edible plant expert, and we had an interesting about traditional agricultural foods like bread and cheese, and the surge in popularity of the strict avoidance of these foods by those who adhere to a “hunter-gatherer” Paleo-esque diet.

Uri and I delve deeply into this discussion today’s audio podcast.

screenshot_991And this guy is the real deal. Not only does he cook amazing food, but he also leads hikes and tours of the Israeli countryside to find local wild edible plants, and he teaches outdoor cooking classes, gives food history lectures and prepares gourmet meals in nature, reconstructing historical recipes with wild plants.

When he’s not traipsing through the valley of springs in north-eastern Israel with a pot and pan in his hand, Uri lectures about food, the history of local food preservation, ways that ancient medicine used nutrition as a way to achieve balance, and the traditions of foraging, healing and cooking in the Mediterranean and Middle-East.

During our discussion, you’ll learn:

-How a Paleo diet that adheres to the philosophy of no-bread, no-grains, little to no dairy, etc. has been received in a Mediterranean culture where it seems that bread, legumes, wheat, cheese, etc. are such staples…

-How “traditionally prepared” bread is so much different than modern bread, and how you can find or make easy-to-digest bread…

-How you can prepare things like lentils and chickpeas to make them more friendly to the human gut…

-What it is it some dairy causes health problems, but some dairy is no nourishing and digestible…

-Why a rise in celiac disease is due to a difference in the way wheat is grown…

-And much more!


-Nourishing Traditions

-The Art of Fermentation

-Goat whey protein

-Vertical gardening towers

-Vibe Israel, an organization that brings international on- and offline opinion leaders in health and nutrition on a weeklong personalized experience of the burgeoning wellness scene in Israel (I’ve already released two valuable lessons I learned on that Israel journey: “5 Things You Can Learn From The Burgeoning Health, Wellness And Nutrition Scene In Israel” and “Why You Get Cancer And What You Can Do About It“).

By the way, even though I’m not Paleo, you can click here to come hear me speak at PaleoFX 2015, which is a Who’s Who gathering of the ancestral food and exercise movement, with world-class speakers including best-selling authors, physicians, nutritionists, research scientists, professional athletes, trainers, sustainability and food activists, biohackers, and more.

Question, comments or feedback about the problem with Paleo? Leave your thoughts below!