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


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

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

Turns out, Matt is the former.

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

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

We also address these topics on today’s show.

So who is Matt?

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

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

In our podcast, you’ll discover:

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

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

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

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

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

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

-And much more!

Resources we discuss during this episode:

The website

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

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

The previous podcast I did with the folks from DNAFit

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

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

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


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

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


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:

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

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

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

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


Listener Q&A:

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

Can Household Cleaning Chemicals Get Into Your Food?

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

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

What’s The Best Grip For Pull-Ups?

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

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

How To Use Ketoforce

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

How To Use Resistant Starch

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

In my response, I recommend:
Natural Stacks Resistant Starch


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!


Ask Your Question

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


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


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

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

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

He wrote back and clarified:

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

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

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

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

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

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

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

-What you can do to fix OSA…

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

-Which nutrient deficiencies can cause this issue…

-And much more!

Resources we discuss in this episode:

The Sleep Medicine Group

The MyBasis watch

Pulse oximeters that can measure oximetry while you’re asleep

Superhuman Encoder bracelet

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

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

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

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

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

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

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


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

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

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

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

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

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



Listener Q&A:

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

Is Your Blood Pressure Too Low?

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

In my response, I recommend:
Adrenal Stress Index test

What To Do Before And After Surgery To Recover Faster

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

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

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

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

In my response, I recommend:
Truth About Exercise video

Is Raw Sweet Potato Healthy?

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

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


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!


Ask Your Question

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


Episode #317 – Full Transcript

Podcast #317 from


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

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

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

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

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

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

Brock:               Dude.

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

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

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

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

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

News Flashes:

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

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

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

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

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

Ben:                   Out of the way.

Brock:               Hilarious work.

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

Brock:               Yeah.

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


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

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

Ben:                   Yeah.

Brock:               But longer than that.

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

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

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

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

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

Brock:               Cool.  Yeah.

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

Brock:               I love those folks!

Ben:                   That’s right.

Brock:               Good ‘ol people.

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


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

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

Ben:                   Yeah, yeah.

Brock:               They were absolutely insufferable at cocktail parties.

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

Brock:               Moving on.

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

Special Announcements:

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

Brock:               I used to do that.

Ben:                   When I was a body builder.

Brock:               When I was a ballet dancer.

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

Brock:               Yeah, that’s always puzzled me.

Ben:                   Sad body part.

Brock:               Weird.

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

Brock:               Mmm-hmm.

Ben:                   If you go to…

Brock:               Smart people.

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


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

Brock:               (chuckles)

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

Brock:               The pheromones?

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

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

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

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

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

Brock:               How much more simple could it be?

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

Brock:               Hand written?

Ben:                   Ah, well it’s…

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

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

Brock:               Is that eligible?

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

Brock:               Every three months.

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

Brock:               (chuckles)

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

Brock:               What kind of oysters?

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

Brock:               Testicles?

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

Brock:               There you go.

Ben:                   Anyways though…

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

Ben:                   (strange laugh)

Brock:               So sick of that.

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

Brock:               Gotta stay hydrated.

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


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

Brock:               Your audio books.

Ben:                   Yeah.  The…

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

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

Listener Q & A: 

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

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

Ben:                   Yeah or the 90s.

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

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

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

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


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

Brock:               Yeah!

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

Brock:               Weird.

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

Brock:               Oh, cool.

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

Brock:               Ohhh.

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

Brock:               That’s a bad combo.

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


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

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

Brock:               Do you still have your tonsils?

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

Brock:               Yeah.  I’d say so.

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


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

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

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

Brock:               Say it again.

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

Brock:               Uhmm.

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

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

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


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

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

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

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

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

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

Brock:               No.  I didn’t see that.

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

Brock:               It is a German Biometric…

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

Brock:               Your wife is an old tiny pioneer woman.

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

Brock:               And a bonnet.

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

Brock:               That’s so – Exactly.

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


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

Brock:               I got to know why 54 times?

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


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

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

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

Ben:                   Uhmm.

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

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

Brock:               That’s straight up treakin’ noses.

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

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

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

Brock:               That is awesome!

Ben:                   …when he interviewed guests.

Brock:               That was awesome!

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

Brock:               That was awesome!  Awesome!

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

Brock:               I believe that one is a potato actually.

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

Brock:               Five feet long?

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


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

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

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

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

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

Brock:               What?

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

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

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

Brock:               We do not have diarrhea…

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

Brock:               And my shorts are perfectly clean.

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

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

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

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

Ben:                   Versus having learned all about liquid explosion poo.

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

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

Brock:               Okay.  I’m okay with that.

Ben:                   Okay.

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

Ben:                   Yeah!

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

Ben:                   An information machine – I like that!

Brock:               Uhmm.

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

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

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

Brock:               Yeah.

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

Brock:               I guess the Apnea.

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

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


Ben:                   Alright folks, have a healthy week!

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

[1:00:47.3]     END











How To Get Ripped With Yoga.


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

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

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

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

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

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

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

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

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

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

-And much more!

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


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


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

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

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


News Flashes:

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

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

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

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

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



Listener Q&A:

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

Exercising In The Heat vs. Sauna Training

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

In my response, I recommend:

-This podcast on How To Use Heat Exposure

Should You Use Colloidal Minerals?

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

Healthiest Way To Clean Water Bottles

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

In my response, I recommend:

BPA Free Cycling Bottles

How To Increase Pain Tolerance During Workouts

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

Using Skulpt To Measure Body Fat

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


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 #316 – Full Transcript

Podcast #316 from


Introduction: In this episode of the Ben Greenfield fitness podcast:  The Best Way To Measure Body Fat, Exercising In The Heat vs. Sauna Training, Should You Use Colloidal Minerals, The Healthiest Way To Clean Water Bottles, How To Increase Pain Tolerance During Workouts and more!

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

Brock:               Ben, you sound different this morning.

Ben:                   Mmm.

Brock:               Somehow… I don’t know.  Fresher?

Ben:                   Yes.

Brock:               Banter, cleaner?

Ben:                   Cleaner.  I’m actually picking fresh spinach out of my teeth, so I’m about the ‘cleaner’ part.  But I’m actually pretty stoked ‘cause the garden is all springing up now.  We have a giant garden with these eight raised garden beds and about twelve feet of deer fencing surrounding the whole thing so the – the white-tail deer don’t eat our green goodness.  But I went out there this morning, and I picked some fresh spinach and some romaine lettuce for my morning smoothie.  I was actually… I was – I was nude while I was picking my greens so I felt very, very natural.

Brock:               That’s why you sound so fresh!

Ben:                   Well it’s…

Brock:               You were stripping this morning.

Ben:                   No, actually, it’s a bio-hack.  It’s a bio-hack.  I do a little morning cold swim alright? I get in there and I’ll swim for five or ten minutes and then I air-dry.  I think I’ve mentioned this on podcast before, by the way, walking nude through the forest.  And so, I harvested all of my greens out there drip drying and air drying myself nude and I went in and made my morning smoothie.  And just in case all of our listeners are now disgusted with that vision in their heads, please know that I – I now am clothed.  I am wearing my – I’m wearing my Timex hoodie and my shorts and I’m clothed.

Brock:               You know, sometimes I feel like you’re only a stone’s throw away from the Manson family.

Ben:                   Mmm.  (chuckles) I think that was before my time.  Is that – is that up there at the una-bomber?

Brock:               Ah.  There was a predecessor to the una-bomber.  We’ll put it that way.

Ben:                   Alright.  Great, I’ll take it.

News Flashes:

Brock:               Whether he’s nude, whether he’s fully clothed, whether he’s making a smoothie or not, Ben is constantly tweeting stuff on

Ben:                   That’s right.  I actually have a phone embedded in my arm to allow me to tweet more efficiently.

Brock:               I’d like the vision of you naked in the forest but with an iPad.

Ben:                   That’s right.  So…

Brock:               Nothing but an iPad.

Ben:                   I do have a few interesting things that I discovered on the internet this week that I wanted to let folks know about.  First of all, calculating your resting metabolic rate besides…

Brock:               I was hoping you’d cover this.

Ben:                   Yeah.  There’s always seems to be something that throws people for a loop like how do you figure out a good, accurate but easy way to figure out how many calories that you’re burning during the day.  And…

Brock:               I’m not sure if it was because it was on Twitter and it had to be 140 characters or less but I did not follow this, this arithmetic.

Ben:                   Okay, the arithmetic is actually pretty easy.  So here is what I tweeted out.  I said a super simple but accurate equation for finding your resting metabolic rate if you already know your body fat percentage.  And actually, we’ll get into later on this podcast about accurate ways find out what your body percentage is, but that aside, let’s say that you actually know your body fat percentage.  Well, a very accurate way to determine how many calories you’re burning each day at rest: just sitting around – that’s your resting metabolic rate – is to take the number twelve and to multiply that by your lean body mass.  So your lean body mass would be basically everything that’s left over when you subtract the fat, if you would strip all the fat off your body.  So let’s say that you body fat percentage is a 10% – you fat piece of lard.  So let’s say you’re 10%…

Brock:               Hey, I’m actually 9.6 in the last time I checked.

Ben:                   And you weigh a 180 lbs. then that would mean that 18 lbs. of you is fat, right? If you’re 10% body fat.

Brock:               Oh.

Ben:                   So your lean body mass or your fat-free mass would be a 180 lbs minus 18 which would be a 162 lbs.  So you would take 12 and you would multiply that by your lean body mass which would be a 162 lbs. in this case.  And then you add 2 times your fat mass and we know that your fat mass, in this case, if you’re a 10% body fat would be that same 18 lbs.


Brock:               Yeah.

Ben:                   So 2 times your fat mass would be 36, 12 times your lean body mass would be whatever 12 times a 162 is, and you’ll come up with a number.  Let’s – I’m just gonna say on top of my head that number is about 1800 or so.  That is 1800 calories as your resting metabolic rate.  So, the way that’s this calculation was derived – I actually subscribed to several different research journals but one of the research reports that I subscribed to that’s actually just like a collection of articles and commentaries on the latest and greatest research on strength conditioning, nutrition and etc. is Allan Aragon’s research review.  And one of the articles in that review was an article that took all of the different calculations out there.  The very complex calculations for figuring out your resting metabolic rate – like one called the Harris Benedict Equation.  Which just to give you an idea of the complexity of this versus what you’ve just – what we just talked about – it’s like 66.5 plus 13.7 times weight, plus 5 times height minus 6.8 times your age.  Or the Mifflin equation which is another rather complex equation, or the body surface area equation which is: height times .425 times height times .0725 plus a multiplier of .007184 like – there’s a lot of different equations out there for figuring out your resting metabolic rate, and while the good standard would be to get what’s called an indirect calorimetry test.

Brock:               Yeah.

Ben:                   Which is where you actually go into a sports performance lab or a hospital or you know, in some kind of a metabolic laboratory actually have this measured.  The next best thing, especially if you’re like a – say a personal trainer working with a lot of people and you wanna give them a ballpark or you just wanna ballpark for yourself, is to take this pretty simple equation of 12, times your lean body mass plus 2 times your fat mass.  And it turns out, based on this article and all the different calculations that they did in this article.  That is actually a really dang accurate way to get your resting metabolic rate.  So, I thought it would be an interesting one to tweet and again, a very simple – 12 times your lean body mass, plus 2 times your fat mass, and we’ll put it in the show notes too.

Brock:               In pounds, not kilograms.

Ben:                   Ah, yes.  That’ll be in pounds, and the show notes for this episode over at and I’ll also link to some helpful resting metabolic rate calculators that I have over at if you do want to try the calculator.  But if you just want something that’s super simple and that’s it.  That’s how it works.  So there we go few Math heads out there.

Brock:               Beautiful.

Ben:                   Yeah.  And by the way I am one of those people that actually sucked at Math all the way up until college.  And I was actually under the impression that – that some people are right brained, some people are left brained and I was a right brained creative kid who didn’t do well in Math.  And then I realize in college once I got highly motivated, that you can actually get good at both left brained and right brained activities.  And I wound up going through 400 level Math classes in college with a 4.0 GPA.  Who knows? So…

Brock:               Nice.

Ben:                   I’m basically just saying that to brag.

Brock:               Okay, it worked.  I failed out of grade twelve remedial Math.

Ben:                   No, but actually the bigger point is you can pretty much learn anything you want to learn.  So…

Brock:               I believe that.

Ben:                   So the next interesting article that I tweeted was “4 Ways To Know How Your Beef Is Grass-fed” because I know we have lots of listeners who go the butcher and have a raised eyebrow about whether or not that grass-fed beef is really truly grass-fed and grass finished meaning, not just grass fed and then fed grain for the last eight months of its life or whatever.

Brock:               So there’s always to find out without just asking the butcher.

Ben:                   Uhmm.  Yeah, interesting article that appeared on – great name for website, by the way.  So number one – number one way to tell if your meat is grass finished: the fat will be yellow.  Grain-fed beef actually has a thick white layer of fat, but because the fat is higher in omega 3 fatty acids and conjugated linoleic acids and things of that nature, the fat is yellow in grass-fed beef.  The next thing is the meat will be tougher.  Grain-fed beef has a soft buttery texture and the meat is actually tougher in grass-fed beef which is why grass-fed beef a lot of times, is better for like crock pot meals or slow-cook meals or casseroles.


And grass-fed beef, and this actually disappoints a lot of people, actually isn’t quite as good as grain-fed beef when it comes to just like wanting a soft buttery steak.  Now, I would say that if you’re doing a good marinade or you’re pre-digesting your meat, or you’re even using… there’s actually a new product – I don’t know if I mentioned this before to you, Brock.  But there’s a product called – it’s electrical muscle stimulation for meat, it’s called Tenderbuck – I think that’s what’s it’s called.

Brock:               Oh, yeah.  I think we did talk about that.

Ben:                   Yeah.  It’s marketed to hunters, but it’s actually – its look like car battery chargers that you attach to your meat.  And it just sends the shock through the meat.  Theoretically, you could probably use like a Marc Pro or a Compex electrostim device to achieve the same effect, but it’s a meat tenderizer for the type of meat that has to be chewier like venison, just for example.

Brock:               Yeah.

Ben:                   But anyways, grass-fed versus grain-fed, grass-fed actually is a little bit tougher, so.

Brock:               You know, I have no problem with a little bit of a tougher meat if it’s got better flavor.

Ben:                   Mmm.

Brock:               I don’t know when, I think it’s just lazy North Americans who decided at some point that if food isn’t easy to chew that it must be bad quality.

Ben:                   Yeah.

Brock:               We’re just that lazy.

Ben:                   Yeah.

Brock:               Softness is equated.

Ben:                   And while we’re inside this rabbit hole I should mention I actually have a bunch of meat out in my garage curing right now.

Brock:               Oooh.

Ben:                   I bought an old used refrigerator off of Craig’s list and then I bought a temperature controller, and a humidity controller.  I hooked the temperature controller up to the main plug of the refrigerator.  I hooked the humidity controller up to humidifier that I have inside the refrigerator, and I have a fan inside the refrigerator as well which is blowing the humidified air up to meat that I have hanging in the refrigerator.  And I’m actually using this refrigerator as a meat curing unit, so I dry rub about 4 lbs. of beef with some juniper berry and black pepper, and sea salt and rosemary and thyme, and now it’s hanging in there for four months basically, curing!  So if it works out, I will have some fantastic charcuterie, if it doesn’t work out I will die of mold.  So…

Brock:               Well said, well said.  Chance worth taking.

Ben:                   Yeah, it could be some great meat.  I may just give up the whole podcasting gig and start something like Greenfield beef.   Two things though…

Brock:               Oh, Bennie’s beef!

Ben:                   Oh, Bennie’s beef!

Brock:               Oh, Bennie’s turkey!  Si, si!  (Laughter)

Ben:                   The Family Guy own that.  So also, grass-fed beef stronger flavor and taste better.  I don’t know if I agree with that or not, I would have to say if that some really tasty grain-fed beef as well, but that’s one thing they list.  But it’s not like you’re gonna be standing at the butcher counter asking to taste your raw beef to see whether or not it’s truly grass-fed, but the one that I think is a little bit more practically applicable is the fourth think that they list and that is that there’s less marbling.  So grass-fed can still produce some marbling in the muscle, but it’s not as consistent as you see with grain-fed beef.  So, I would say that the two of these that are actually practical on when I will look inside the meat case and make a good decision would be: look for yellow fat versus white fat and look for less marbling.

Brock:               Yeah, I’d always heard that the marbling was partly a rubbery response to the antibiotics as well.

Ben:                   Mmm.

Brick:                And they actually put an antibiotic or bacteria in the ear of the cow that made more fatty muscle meat.

Ben:                   Interesting.

Brock:               Which is also some of you which is probably be looking out for.

Ben:                   Why would you place the antibiotic in the ear?

Brock:               I don’t know, I guess it was just the delivery mechanism was just easier to jam it in their ear.

Ben:                   Mmm.  I would think a giant antibiotic cattle suppository would be even better than an ear.

Brock:               Yeah, but we know that things don’t often digest or ingest the same ways through the different parts of the body so.

Ben:                   Mmm, yeah.

Brock:               It might just come shooting back out, you know what I mean?

Ben:                   Yeah, yeah.  If the air may actually be a little bit more readily available than the rectum too when it comes to friendliness for the farmer.

Brock:               Yeah.

Ben:                   There’s that.  And then a complete 180 switch from the rectum of the cow and the just something more interesting.

Brock:               Thank goodness!

Ben:                   Gender-specific injury prevention.  This was an interesting article that appeared at the sweat science blog.  And the subtitle of this is “Women get injured from the hips down, and men get injured from the feet up.” And this was actually a commentary on a recent study that was published on the Scandinavian Journal of Medicine and Science and Sports.  In which they took a bunch of runner who had IT band friction syndrome, which is the ban of a lot of runners frankly.


I’ve had it before, I think you’ve had it Brock.

Brock:               Yeah.

Ben:                   I believe that pain in the outside of your knee, you know.  It’s something that happens to a lot of athletes.  And what they found was that in the women who had IT band friction syndrome, it was related to their hip angle and also to weaker hips.  Whereas, with the men, it was related to weak knees and poor foot strike patterns.  And so, ultimately the take away here was that when someone gets injured especially when a runner gets injured, it could be worth it depending on a sex of that runner to start with a specific area, particularly in women, pay attention to hip rotation, hip movement patterns, the sacroiliac joint, the weak of the hips and the strength of the hips.  Whereas with men, you may want to start by looking at the knees and the feet because since men have narrower hips, fewer injuries arise from the hips in men versus women – whereas men, tend to have more issues with the feet and the knees.  So, I thought this was interesting.

Brock:               I thought this was just scanning through the article, ‘cause I remember Alex wrote a similar article about this where he basically said that men got injured more because they’re idiots.

Ben:                   Hmmm.

Brock:               This isn’t the same article, though.

Ben:                   No, it’s probably a little bit different article even though that makes perfect sense and I’m sure he probably gained a lot of female readers based on that article.  But no, this is more related to the child…

Brock:               It’s probably more scientific.

Ben:                   The child barren hips of females and the screwed out feet of males, so.

Brock:               And ‘cause we’re idiots.

Ben:                   Yeah. 

Special Announcements:

Brock:               So you actually got to go to Onnit while we were in Austin didn’t you?

Ben:                   I did.  And just so you know, while we’re talking about this because otherwise, we’d never talk about them on the podcast.  They actually paid us to do it.

Brock:               Yes, they paid us.

Ben:                   But this podcast is actually brought to you by Onnit and if you get to, you can save 10% on any of their functional foods, or their supplements, or their strange fitness gear, like their maces and their kettle bells.  But yeah, I actually was down in Austin, Texas and I went to the Franco’s gym at Onnit and I trained there and one of the more interesting things that I experienced was this katsu training.  Where we took this digital device made in Japan that allows you to select a specific pressure measured in millimeters of mercury that you apply to either the arms or the legs on this case.  And I have a photo over on my Instagram, if you get to  You can see my arms about to explode with vascularity and just seen blood squirting all of over the room.  But basically, it’s like an elastic tubing that attaches around the muscle, it pumps up the elastic tubing with a specific amount of pressure.  You check your venous return – your blood flow return, in this case in the palms to make sure that your fingers aren’t gonna turn black and fall off.  So you want blood to return into the surface of the hand within about four seconds, right?  If you press down, you wanna see they turn white and then turn red again within four seconds.  And assuming that you’ve got the thing tighten up that would be the case and then you begin to work out, and it builds up an enormous amount of lactic acid in the muscle tissue so that you increase your ability to buffer lactic acid but though when you take it off, a big burst of nitric oxide and growth hormone is all the blood rushes back into the area that you’ve been working.  So that was really an interesting experiment and what you do once you’ve got these elastic bands on as you do three sets of an exercise, that targets the specific area that you’ve restricted blood flow too.  So in this case I did inverted rose, I did dead lifts and I did push-ups, right?  Because I had my arms attached to this thing and you do three sets for each of an exercise – you take about 20 seconds rest between each – and you just have this enormous blood pump to your extremities after you’ve done it.  So…

Brock:               So it’s like a super specific scientific way of doing a cushion training?

Ben:                   Exactly.  So I don’t know if you can actually buy this.  If you go to and use our 10% discount link when you do that.  But you may be able to, I don’t know.  We may have listeners with arms and legs falling off right and left here.

Brock:               Perhaps.  You can definitely get some kettle bells with monkey faces.

Ben:                   That’s right, you can get those.

Brock:               And zombie faces, too.  Right?

Ben:                   That’s right.  So a couple other things I wanted to mention aside from that link that you can go explore.  The first is that we’ve launched our Quarterly Box!


Brock:               Yey!

Ben:                   So I’m picking my favorite fitness gear and supplements and nutrients and bio-hacks, and putting them on a box and sending them to your house!  To your front door step.  So please disregard any of the discussion about the unabomber that we had earlier.  It’s absolutely nothing to do with this Quarterly.  But the Quarterly is kinda cool, every quarter you get a hand-written letter from me – kinda pdf instructions or, I’m sorry, it’s not on a pdf – it’s a real letter.  It comes to your house and it comes to your front doorstep and you just get a box.  It’s like Christmas every quarter and it’s all of my favorite things that I’ve discovered in the whole fitness, nutrition, and longevity realms.  So you can check that out at  I wanna say it’s like – I think it’s about a 100 or 150 bucks or so but because Quarterly…

Brock:               It’s a hundred-ish.

Ben:                   Yeah, Quarterly negotiates like bulk discounts with all the people who I endorse you know all these products I endorse, so you get like you know, 200, 300 bucks worth of gear for that price just because there’s just more than you know, one person ordering at least, I hope.  So…

Brock:               Yeah.

Ben:                   So, Quarterly.  And we’ll put a link to that on the show notes too.

Brock:               Stop asking all you people who wanna know what’s going to be in the box, it’s a secret for a reason.  You know we’re not going to give you a sneak peek.

Ben:                   It’s like asking what you’re gonna get for Christmas.  We’re not gonna tell you.

Brock:               Not gonna tell you.

Ben:                   The last thing that I wanted to mention was if you are in the Northeast, June 3rd thru the 6th is the Nourish Vermont which is a traditional foods and health gathering, and it’s one of this Weston A. Price Foundation, but you go there and you learn about ancestral food prep methods and they’ve got really good like nutrient-dense, local and organically grown vegetables, the whole thing takes place on this big farm.  There’s like raw dairy products and fermented foods and grass-fed meats and really, really kind of a cool thing and I’m speaking, my wife is speaking, Jeff Leach will be there.  The guy who injected himself with the poop from a Hadza warrior and hung himself upside down and…

Brock:               Brave genius.

Ben:                   Brave or something but to see what would happen to his gut microbiome which I have no clue as I’m assuming he’s gonna be there or he’s dead – one of the two.  But he’s at least on the menu or not the menu.  We’re not gonna eat him, he’s on the agenda.  So yeah, check that out, we’ll put a link to that in the show notes but it’s called Nourish Vermont, and I actually spoke at this last year  and it’s worth travelling to if you happen to be anywhere near the area, if you wanna fly out there and go to it so.  That’s about it though this week for the…

Brock:               I love seeing that Jessa’s off speaking places.  That was – she was one of the highlights of Paleo FX this year, for me.

Ben:                   Yeah!

Brock:               You wanna know why?

Ben:                   Ah, because she taught you how to make lotion for your beard?  I don’t know.  Why would you need facial lotions? Is that what she spoke on at Paleo FX?

Brock:               She did, but I actually – I was working on the stage next to hers and she was blending things vigorously while a friend of ours Dave Asprey was speaking on the keynote stage.

Ben:                   Oh, great! I’m sure Dave…

Brock:               It was. It was pretty awesome every time Dave try to hit a point, there’s a big weee! *sound* Yeah.

Ben:                   Ah.  Sounds like our house in the morning with the smoothie making.  Well hopefully, Dave survived and ah – I’m sorry, Dave but my wife…

Brock:               He’s a pro.

Ben:                   Makes facial lotions somehow.

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

Listener Q & A:

Whole Doods: Hey Ben, I know you talk a lot about cold thermogenesis and also, even working out in the cold.  And recently, you talked a lot about saunas and heat exposure, but what about working out in really hot environments?  I’m currently in Sierra Leone, I know when I work out I instantly just start sweating like a pig as if I’m in a sauna and my heart rate, I can just tell its super jacked up.  


                           So I was just wondering am I getting any added benefit of combining you know, hot environments with working out.  Thanks!

Brock:               I had to actually look at the map to see where’s Sierra Leone was.

Ben:                   Where’s Sierra?  I thought Sierra Leone was a crayon color.

Brock:               It is!  You’re a genius!

Ben:                   Where is Sierra Leone?

Brock:               It’s located right next to the Indian brown and right before the sky blue.

Ben:                   Oh yeah, of course!  But above sunset red.

Brock:               Yes, exactly.  Right there – sort of bordered by Guinea and Liberia.

Ben:                   If we talked a little bit about heat exposure and a lot of the benefits that are going to occur with exercising in a hot location or exercising or even sitting in a dry sauna when we had Dr. Rhonda Patrick on and you know, all these physiological adaptations occur to heat acclimation that most of us are all aware of like improved cardiovascular mechanism, a lower heart rate whether during exercise or at rest, lower core body temperature when you are actually exercising, and increase in heat shock protein which basically make you more resilient to stress.  You get better blood flow to skeletal muscle, that’s also known as muscle perfusion if you want to impress your friends the next trivia night.  You actually get a – because of that increase muscle perfusion, a lot of people don’t know about this, but you get a reduced rate of glycogen depletion.  You actually burn through carbohydrates more slowly when you have better blood flow through a muscle.

Brock:               Hmm.

Ben:                   You get an increase…

Brock:               That kinda makes some sense.

Ben:                   …for a blood cell count.  Yeah, and we talked about this a few ago on the podcast especially if you save your heat exposure for post workout and you go to a sauna for like twenty to thirty minutes post workout.  You get an increase in erythropoietin which is a red blood cell precursor and you get increased…

Brock:               EPO!

Ben:                   Increased efficiency of oxygen transport to muscles as well.  So there’s all sorts of cool things that happen with heat exposure but the question is, you know, do you get the same thing if you’re just exercising in the heat versus doing a sauna session?  And the short answer to that: yes.  The longer answer is that you must actually get yourself up to that point where you are uncomfortably hot and where you were to actually you know, swallow one of these thermometers that they have athletes use now in these core heat studies.  Where they measure your actual core temperature not how hot you feel you are, but how hot your actual core becomes because a lot of times you can feel hot, but you’re not getting a big increase in core temperature.  And it turns out that you need to be at a relatively high temperature in order to get some of the same benefits of heat acclamation that you would get when you’re like sitting in the sauna or even exercising in a sauna.  I’m talking about temperatures that exceed 40 degree Celsius which is you know, that around a 1o4 degrees Fahrenheit in order for you…

Brock:               I’m looking at Sierra Leone, right now is 86 degrees.

Ben:                   Mmm-hmm.  Yeah, so I mean…

Brock:               That’s not hot enough.

Ben:                   In that condition I mean, sure.  You’re gonna get better cardiac output and you’re probably going to train yourself to do things like increase your efficiency of cooling via sweat.  You are going to improve your tolerance to exercising at that specific temperature that 80 to 90 degrees, but if you really wanna get yourself to the point where you’re producing a significant amount of huge shock proteins and you’re getting the significant amount of EPO, we’re talking about really high temperatures that can be difficult to replicate in your environment, or that can be difficult to exercise in.  And that’s why this whole concept of just like sitting in a sauna that’s at 40 plus degree Celsius, okay?  You know a sauna is easily a 110 and 120 degrees Fahrenheit often much more than that.  That’s pretty easy at your gym or if you have a sauna in your house to go and sit inside and replicate – that’s a little bit more difficult to hunt down those kind of extremes of temperature in most places.  And I don’t think Sierra Leone for example comes close.  So understand that there’s a difference between heat acclimation allowing you to exercise better in whatever hot condition you’re preparing for okay?  So let’s say, you have a triathlon or marathon or cycling race or something like that – that’s gonna be at 85 to 90 degrees Fahrenheit, well in that type of situation, exercising at 86 degrees Fahrenheit in Sierra Leone is certainly going to prepare you for that.  But if you want to take advantage of the significant boost and heat shock proteins, and the increase in erythropoietin and the massive increase in muscle perfusion and even the increase in this brain drive neurotropic factor.


                           Which is also been shown to increase and improve your growth of neural cells and your IQ basically is what that comes out to cognitive performance.  You need a pretty significant amount of heat often a very uncomfortable you may take can be difficult to exercise in and that where – where something like a sauna will come in handy.  Now that being said, there is something that I found on the internet called Fellrnr heat suit, that’s spelled f-e-l-l-r-n-r heat suit.  And this Fellrnr heat suit actually can allow you to increases heat dramatically whether you’re exercising in a hot or even in a mild condition and it’s just very similar to one of these types of suits that you’d traditionally see like a wrestler wear, right? When they’re trying to sweat off, what do you call those – not the sauna suits but there are – you know what I’m talking about, right?

Brock:               Yeah.

Ben:                   They’re a big garbage bag that you’d wear.

Brock:               Yeah.

Ben:                   Yeah.

Brock:               I can’t tell you what they’re called.

Ben:                   Right, you must’ve never wrestled.  Yeah, anyways, it’s called the Fellrnr heat suit and it’s two different layers – it’s a single water proof layer that traps your sweat and prevents your sweat evaporating, right? From cooling your body.  And then there’s another layer on top of that – that kinda keeps sweat up against your skin and so you just – its sounds horrible, you know.  And me, I’d personally just rather go sit in the sauna and read a magazine and you know, hang out with all guys in there and the Swiss bikini team.

Brock:               All the mobsters.  That’s right.  Anyways though, hopefully that kinda helps to elucidate what you know, true heat exposure is versus like passive heat training and if you want all of the benefits of heat exposure that Rhonda Patrick and I talked about in that episode, you do have to get you know, 40 degrees Celsius plus or 104 degrees Fahrenheit plus.

Brock:               Isn’t that the problem with the infrared saunas? They just don’t get hot enough?

Ben:                   Yeah, so infrared’s saunas , I’ve been experimenting with because I’m thinking about putting one in my house – one of these finished infrared saunas and specifically I’m choosing finished not because it’s sexy but because this specific type of the sauna they build in Finland for an infrared sauna has an electromagnetic field control on it.  So you’re actually getting a much, much lower amount of EMF compared to a standard infrared sauna.  These are the same type of infrared saunas you’d see a guy like Dr. Mercola selling on his website.  The issue though is that the infrared saunas although infrared heat penetrates a good six to eight inches past your skin assuming you’re not wearing clothing doesn’t do good job penetrating clothing.  But you know, assuming that you’ve got your skin exposed, you get kind of an inside-out type of heating effect that increases the amount of sweat that you produce quit dramatically and it has, you know – I don’t know, this is an over-used word, but it has a little bit more of a detox effect compared to a regular dry sauna – however, it doesn’t get quite as hot as a dry sauna.  But because I’m interested in putting one of these infrared saunas into my home, I actually experimented.  What I did was I went on a pretty hard bike ride – I just – I rode like a bad out of hell to my local sauna shop where they have one of these infrared saunas.  So I walked in there, all hot and bothered, and I asked them if I could sit in their sauna for thirty minutes.  And I called the couple hours beforehand, a.) to make sure it was okay and b.) so they could turn the thing on and heated up.  So I walked in there and I parked my bike inside their shop and I walked into the back and sat in this infrared sauna for thirty minutes.  And I was really hot, I actually noticed that it felt pretty similar to a dry sauna but apparently they take longer to heat up and you gotta be hot when you walk into.  And because I felt pretty hot and uncomfortably hot in there after about half-hour, it’s something that I would be comfortable using assuming that you know you pre-heat the infrared and you go in there after you’ve already worked out, so you actually can get pretty hot on this infrared saunas.

Brock:               I just wanna know what was making you so hot and bothered on the bicycle?  Especially the “bothered” part.  What were you doing?

Ben:                   The “bothered” was just right into a traffic.  The “hot” was just because I was riding like a bat out of hell.

Wade:                Ben, this is Wade from South Florida.  Got a quick question for you on colloidal minerals.  A friend of mine told me to look up this vitamins or more specifically Dr. Joe Wallach who promotes a bunch of different things.  But I looked up you know, what he’s deal is and it seems like the main thing that he’s pushing are colloidal minerals.  Just wondering what your take is on this.  Thanks!


Brock:               Colloidal.

Ben:                   Colloidal.

Brock:               Colloidal, it’s fun to say.

Ben:                   I think those minerals just get brownie points just because they got a cooler name.

Brock:               Colloidal.

Ben:                   And the other type of form of mineral which is called ionic because minerals are found in two different forms so you got this colloid form – that’s c-o-l-l-o-i-d for those of you who like to imagine words in your head.  And the colloidal form means that the minerals are suspended in what’s called the stable form, meaning they’re evenly distributed through whatever medium they’re suspended in.  So, minerals that are in this colloid state are in this large organized patterns and they remain in suspension without settling out it’s – they’re just basically evenly dispersed in whatever liquid that they come in.  And typically, you’ll find colloidal minerals derived from clay or also this – it’s called humus, it’s related to the humus that you’d find in soil.  There’s clay or humic deposits and their mind from these deposits and manufacturers will basically say that the supplements that are made from this colloids, this mineral like liquid mineral supplements made from colloidal minerals, are more balanced that other mineral supplements and are in a natural form that is easier for the body to use.

Brock:               Because you get them out of whatever there is.

Ben:                   Yeah.  Yeah, they say the colloidal mineral forms are more easily dispersed in the body and in that somehow improve their absorption.  But in fact because colloidal minerals are typically larger, and actually unable to often pass through the membrane that lines your digestive tract, they can actually be more difficult to absorb because they don’t defuses easily through a membrane.  It’s just you know, simple physics when you have a large variants in mineral size and particle size, what you get is a solution or a particles that more readily pass across a membrane.  So when you look at something like ionic minerals, ionic minerals are pretty easily transported across the cell membranes of your digestive tract.  And one of the reasons for that is because ionic minerals are actually charged – they actually have an electrical charge – and colloidal minerals in order to have an electrical charge need to be basically dismantled into smaller parts in order to cross the intestinal membrane.   And because ionic minerals readily pass across an electrical gradient from the area of higher concentration, in this case your intestinal tract turn the area of lower concentration and in this case your cells, you technically get better absorption of an ionic mineral solution with a charge compared to a colloidal mineral solution.  So, just based on chemistry and the simplicity of the electro-chemical gradient, ionic minerals are going to be more readily absorbed just because they’re comprised of atoms or collections of atoms that retain an electric charge whether that’s a positive electric charge or a negative electric charge.  So, I would say that based on my understanding of the charge on minerals and also the size of these colloidal minerals, they would actually be less likely to get absorbed compared to how you find most minerals in the body which would be in their ionic form, and how you’d find minerals in most supplements which would be like an ionic mineral form.  So I’m only not convinced that colloidal minerals are worth money that you’d spend for them even though I would agree that colloidal is much cooler word than ionic.

Brock:               Ionic is pretty cool.  I’d be happy with both.

Ben:                   Yeah, yeah.  So, and I actually don’t know who this Dr. Joel Wallach is and I haven’t personally used colloidal minerals too much, so I’m basing everything that I’ve just said on science not on personal use of colloidal versus ionic.  I don’t know, maybe if I use colloidal minerals, I would begin shattering world records and I would be in the Olympics so there’s that.

Meg:                  Hey Ben! This is Meg from Atlanta, Georgia, and I’ve just got a real simple question.  I’m wondering what you use to clean you bike bottles and straws with?  This is something I’ve been wondering about for a while.  I just soak mine in hot water with a little bit of bleach at it and I rinse them real well but I always wonder if that’s the best thing for me.


                           And anyway, just curious about what you do about that.  So, thanks for a great show, loved podcast and keep up the good work! Thanks a bunch, bye. 

Brock:               Meg, bleach?

Ben:                   Mmm.

Brock:               What are you putting in your bottles, girl?  What?

Ben:                   I don’t know.  She can do worse than bleach.

Brock:               I just, I’ve never felt the need to clean my bottles that thoroughly.

Ben:                   Dishwashing liquid – that’s pretty nasty stuff.  Or I don’t know.  What else?  Bleach, dishwashing liquid…

Brock:               I like vinegar.

Ben:                   Yeah, vinegar, exactly.  So yeah, there’s a lot of different ways to clean a water bottle and I mean obviously if you leave a half-finished drink in your water bottle, it’s gonna turn into a little incubator for bacteria, mold and even though I talked about curing meat in our refrigerator which basically I’ve always growing mold on the meat.  I would not recommend curing meat in your water bottle.  It’s not gonna taste all that great.  So what happens especially for mixing like protein or electrolyte or carbohydrate drinks you’ve got like sugars and proteins and heat and saliva and that’s…

Brock:               Saliva.

Ben:                   …just basically gonna be a breeding ground for bacteria and germs you know, whether it’s a standard sports water bottle or like one of these CamelBak-style hydration bladders and you can get pretty sick from these stuff you know.  I don’t know if you ever taken a swig off of a water bottle that hasn’t been cleaned properly, Brock.  But it’s got mysterious pucker factor to it.

Brock:               I like to think that that’s why I haven’t been sick in so many years is because I’ve exposed myself to such a nasty crap all over the world.

Ben:                   Yeah, and bleach can work.  The problem with bleach is it hangs around the water bottle and drinking bleach is not all that great for the good bacteria in your intestinal tract.

Brock:               No.

Ben:                   So it could create a little bit of a kinda like a floral dysregulation type of condition if you’re constantly sucking on bleach infused water.  So, there are some things that work pretty well, you mentioned vinegar, Brock and just a basic white wine vinegar can work really well when you’ve rinsed out your water bottle with some water, you can use a little bit of soap if you want as long as you rinse the soap out pretty well because the soap can be a little bit of a digestive irritant, but then all you do is you fill your water bottle with some vinegar then you can leave it for few hours – you can even leave it overnight and then you just rinse and dry the bottle and it’s ready to rumble, and this would work in one of those hydration bladders that you’d use like CamelBak or a regular water bottle.  Another thing that works really well now is to actually mix into the vinegar some baking soda which removes the odor and can really help with the cleaning process as well.  So you get a little bit of ______ [0:42:55:7] but what you do is you mix the baking soda and some vinegar in there and let that settle for about five minutes, and then use a brush or  a cloth to clean the inside of the bottle and then you just basically rinse it out.  And this works better if you don’t wanna let it – let the vinegar like sit for several hours or sit overnight adding the baking soda accelerates the process, it’s an extra step but allow you to clean a little bit more quickly if you don’t wanna soak it.

Brock:               It works well for cleaning the toilet too.

Ben:                   Yeah, exactly.  It’s perfect for the toilet, you could do it probably dump the vinegar and the baking soda from the water bottle into your toilet.

Brock:               Ah, you’re genius!

Ben:                   That’s right.  It’s all about efficiency here.

Brock:               Mmm-hmm.

Ben:                   Of course, it in – you know, I can’t talk about any of these without you know, of course highly suggesting that you choose a BPA-free cycling bottle or water bottle you know, like one of the gold standards in the industry is, like specialized makes one called the Purist and there’s a lot of companies that just white label the specialized Purist bottle and so that as their BPA-free cycling bottle.

Brock:               Is that what yours is?  Is that the Greenfield Fitness Systems?

Ben:                   The Greenfield Fitness Systems is not a specialized Purist.  It’s a different brand but it’s similar I mean, it’s almost the identical material: – grab it today!

Brock:               Boom!

Ben:                   Boom!  Anyways though, I’ll link in the show notes though.  If you get to bengreenf – blaaah – that place /316 where the show notes for this episode are.  I’ll put a link to some other BPA free water bottles but ultimately I recommend other than the vinegar or the vinegar plus the baking soda.  So, Brock may have his own little solutions that he uses as well out there in Canada, I don’t know.  Beer?  Is that how you guys do up there?

Brock:               I just put it in the shower like while showering and just sort of kick it around the bottom of the shower…

Ben:                   Yeah.

Brock:               while cleaning myself.

Ben:                   Yeah.  I was talking to your girlfriend down in Austin, Brock, who said that she actually uses beer as shampoo.


Brock:               Oh yeah.  Yeah, I heard that conversation.

Ben:                   Yeah, well actually that I think the way that the story went when she was actually – she happened to be drinking beer in the shower ‘cause she didn’t – she had beer and she didn’t want it take it too warm and she needed to finish it off and then kind of came to a realization that she didn’t need just to be drinking, she could also use it to clean her hair.  And apparently…

Brock:               That’s what we do in our house.

Ben:                   Gives your hair a nice, shiny, clean appearance.  So, there’s that as well.  You use baking soda and vinegar for your water bottles, you use beer for your hair.

Lara:                  Hi Ben and Brock.  I was wondering how you would deal with discomfort, extreme pain, and what it takes to get through all of the training and the rules that you set for yourself.  One way that I’ve read in popular media is distraction and that would be music.  For me, I’ve heard that it helps a really lot of things in working out, I was wondering what your views on this?  You never seem to mention it in your training.  Thanks a lot and I do have a lot of pain and distraction helps a lot but I was wondering if you have any secrets.  Thank you, bye.

Ben:                   Well Brock, we actually talked about this in a podcast, and I know you’re familiar with this a couple months ago, and there was a study that looked into this and it turns out that swearing is actually the best method.

Brock:               Oh!

Ben:                   You remember that?

Brock:               I do remember that.

Ben:                   Yeah!  We looked into that study.

Brock:               Curse profusely the entire time you’re working out you can endure anything.

Ben:                   Uhmm.  That’s why people with tourettes are such good runners.

Brock:               I don’t think that’s true.  I think you made that up.

Ben:                   No, I do have some things that I do specifically to deal with discomfort and pain whether I am in a race or whether I’m training.  And I can share you with some of my little insider tips first if you would like.

Brock:               True.  Wait, before you start, did you – have you watched the Netflix show the “Unbreakable Kimmy Schmidt”?

Ben:                   No.

Brock:               Oh, it’s a funny show but she at one point talks about how she can do anything for ten seconds.

Ben:                   A-huh.

Brock:               So she just counts to ten and repeatedly and she can keep doing anything for as long as she needs to.

Ben:                   You know what?  That’s kinda funny because that is one of my tips.  When I have a really hard work-out, I will actually count to 100 over and over again.

Brock:               Ah, yeah! I remember you did that in Ironman Kona two years ago.

Ben:                   Yeah, actually Ironman Hawaii in the last 3 miles of Ironman Hawaii one year, I counted to twenty over and over again.  And that’s – and I mean the way that I figured – it’s like, you know what?  If I’m really in the thrills of competition and it’s do or die, I can think of worst things than just counting to twenty over and over again.  And all you’re doing is just distracting your central nervous system, you’re distracting what’s called you central governor and by keeping it distracted like that you know, it’s the reason that if you are say let’s say you’re doing… I don’t know.  I’ll use an example of like an Olympic distant triathlon which has a 10k at the end of it, right? I always tell myself during that 10k – which is about 6, about 6.2 miles-ish, 6.4 miles – I only tell myself is have to run 5 miles, right?  Because if you run 5 miles, it’s like the last 1.2, 1.4 miles it’s just adrenaline, right?

Brock:               Yeah.

Ben:                   So you essentially tell yourself you got to run just a little bit less than you actually do have to run and then you just run that last mile in pure adrenaline.  But I do use counting quite a bit, I’ll count to 100 over and over again and typically, as I’m counting to 100, there’s some kind of a pacing there right?  So I’m not just counting randomly, I’m either counting my steps or I’m counting my breath, right?  So as I’m counting it, see for example if I’m using like a rhythmic breathing of a two count in and a one count out – it’s in two out, three in, in to two out, in to six in, in two out, eight – you know, as you’re going up, it’s you know, you’re counting with breaths and counting strides also works pretty well.  So counting for me does work you know, it’s kinda like this simple, stupid thing.  Another thing that I do is I really moderate my use of music because it is true that music is great motivator and I’ve done studies with this as well whether is the RPM of music, whether it is the actual melody of music enhancing alpha brainwave production, whether it’s your favorite tune that really gets you amped up because of the lyrics or because of the melody.  The problem with that is that if you constantly work out with music, you become a little bit – you become almost like you used to and tolerance to the effects of music.  The same way that you know, if you drink coffee every day of the year without ever giving up coffee, you eventually become tolerant to the caffeine, right? 


And so that’s why I always recommend that you take breaks every now and again during the year and switch to decaf.  And so with music, a lot of times if I’m working out even if it’s a hard work-out I’ll use podcast, audio books, things that aren’t really like a driving you know, hard core source and motivation.  And then I will moderate my use of music only for the very, very difficult sessions like for me, Saturdays are really hard work-out day.  I usually have a tough, tough work-out on Saturday and that’s the day well from me, all load up.  You know for me its techno, right? Like that’s what really drives me as like you know, some driving house-techno beats like I’ll listen to Felix Cartal, I’ll listen to Tiesto or Planet Perfecto which is Paul Oakenfold or Hardwell On Air – any of these really, they’re just like free 60 to 90 minutes podcast techno beats that you can get off of iTunes.  But I don’t use those every day, I only use those very, very rarely so that when I do decide I’m gonna pull out the music, it’s incredibly motivating to me.  So, in addition to the counting, I do that.  Another thing that I’ll do often for running work-outs that our though is: I will find a way, I’ll find something that pushes me more than I’d normally push myself.  In the case like that, a treadmill does work really well for cycling a CompuTrainer works really well.  So of course, the treadmill if and they’ve done studies on this, too that show that people who are forced to self-pace a 10k will often run it more slowly than they will if a treadmill is used to pace them on that 10k because the treadmill pushes them just a little bit harder in terms of cadence and speed than they would push themselves.  So for example, if I have to do a steady hard thirty minute run, and I need to do that at a tempo pace right from that should be like 9 miles now or a one and a half percent incline in the treadmill.  I will get on the treadmill and do it because I know I’ll run a little bit slower.  Then I would if or I’ll run a little bit slower off the treadmill than would on the treadmill.  A CompuTrainer all that is – is it’s a indoor bike trainer that allows you to set a consistent power – let’s say 300 watts and it will force you to stay at 300 watts no matter how slow you’re pedaling, no matter how fast you’re pedaling it’ll stay at that same power.  So if you start pedaling really slower, your cable straps off, things get really, really hard.  If you maintain your cadence and your RPM and your tempo, you can maintain that power a little bit more sustainably.  And so, any of these like indoor training devices or stationary training devices that force you at this just one of the specific or the move of the specific speed work really well.  Swimming, the same thing right?  Like if you can get – they sell for example these things called swim metronomes – like there’s one called a Finis, a company called Finis makes one called tempo trainer – you put it in your swim cap and it’s a metronome.  And so you’re forced to: beep, beep, beep, beep – maintain a more consistent rhythmic stroke then you would if you weren’t using that metronome, also called a retronome.

Brock:               Retronome.

Ben:                   Retronome.  Anyways though…

Brock:               Have you seen those things at the – I was at the Olympic training center in Victoria watching some of the Olympic swimmers and they had this crazy contraption – that was like a winch on one side of the pool and they hook it up to the back like they place to be a harness, and they put this hook on the back and they were dragged them across the pool so there’s a – you have to, they had to swim at a certain speed otherwise they just sort of keep dragged across the pool.

Ben:                   Yeah, those work like really well.  Those work – that’s more for like over-speed training and you might wanna just get yourself – the problem is that it’s not practical for a lot of people you know, versus like putting a little metronome inside your swim cap like winch band thing is a little bit more tricky that to the average person just whatever going for laps from the seven o’clock in the morning to hook up and do.  But that yeah, it’s certainly a way to push yourself is the winch with the bands.  Anyways though, now hopefully that makes sense right?  Like treadmill and into the bike trainer, some like a pacing device for swim.  Another thing that I think kinda flies into the radar is just daily stress resilience.  So many people can’t handle a cold shower or can’t handle twenty or thirty minutes in the sauna.  Or can’t even handle like you know, for example, doing yoga or doing stretches on just like a hard floor or driveway without like a mat, right? So, there’s all these little things that you can do during the day in terms of little things that build stress resilience and make you okay with discomfort. 


                           And I think just going outside the box maybe keeping your house a little bit cooler than you know, you would normally be inclined to keep it, and maybe if you’re going to stretch or do yoga, do it on a hard wood floor like out in your driveway but try doing it without a mat or just you and your body weight.  Or try going without shoes and just barefoot for the day so you don’t have the cushion of your shoe or try you know, my little trick of only sitting to eat – I tell you, so you go to whole day you gotta stand and you know lunch lying in your stomach, lying your back whatever, but you only allow yourself to actually sit when you’re eating breakfast or lunch or dinner.  These little things add up when it comes to little daily hormetic stressors that make you – you know there’s a book that that’s called “Anti Fragile” right?  Like one of the ideas behind the book is you just increase stressors resilience with these little things that you expose yourself to each day.  So I think that that really something that helps me out a little bit as well.  So that’s another one that I recommend for pain tolerance.

Brock:               I like that one.

Ben:                   Yeah.  A few others: one would be and I learned this from Commander Mark Divine when I went through the Sale Fit Training down in Encinitas and that is prior to your hard work-out or prior to you know, a race or hard effort, rather than just like warming up and launching in, you visualize.  And what I’ll do now is I’ll sit cross legged and I’ll do the box breathing for anywhere from two to five minutes.  So the box breathing that’s just the four count in, four count hold, four count out, four count hold but you’re not just – you’re not just trying to think of a mantra or block thoughts from coming in and out of your head as you’re doing the box breathing instead you’re actually going through the work-out in your head, right?  So let’s say it’s a run where you’re gonna go up a really steep hill you know, across a prairie, down the hill through the forest, back around and back home and you know it’s supposed to be a really hard run that you’re gonna be running at a tempo pace the whole time you’re doing the box breathing, you’re visualizing yourself going through that whole thing – running like the wind, a smile on your face, running smooth, running strong – the same could be set for hard weight training sessions.  So it accomplishes two things: first of all kinda primes your mind for the work-out and allows you to mentally rehearse the work-out before it happens, but it also allows you to visualize yourself being a little bit more comfortable during the actual work-out.  And I know it sounds a real woowoo but it actually works pretty well so I’m a big fan of the box breathing and usually I’ll do something like that for one or like a complex or difficult weight training work-out. So…

Brock:               I don’t think that sounds woowoo at all, that’s exactly the kind of stuff that Dr. Jeff Spencer talks about all the time.

Ben:                   Yeah.

Brock:               He worked with the all the Tour de France teams back in the day with Lance.

Ben:                   Yeah.

Brock:               That’s just visualization is very, very well established as a technique and that’s just another extension of that.

Ben:                   Yeah, absolutely.  So that’s called the box breathing and there were even apps like the Pranayama app.  That’s p-r-a-n-a-yama, Pranayama app works pretty well for that.  Two things that I’d recommend, and these are a little bit out there but I think there were one interestingly is this whole concept of electrostimulation and the reason for that in the whole cattle prod…

Brock:               Yeah, would you put these somewhere in the appropriate?

Ben:                   Yeah. Yeah, is that when you use electrostimulation, you’re essentially hooking yourself up to an external brain that causes your muscles to contract and often causes your muscles to contract more forcefully than you would normally recruit them and you know, probably the…

Brock:               Can you please explain what do you mean by hooking it up to an external brain?

Ben:                   Okay so electrostim device comes with a control panel that allows you to choose a specific frequency and intensity of the muscle recruitment which is more or less a shock right?  That’s all it is.  And you place the electrodes over let’s say your quads, and then you put in on and it recruits a ton of muscle fibers and often recruits the more violently and forcefully than you would recruit them yourself, especially for using one of these units like a Compex or even like you know, the real gold standard – it’s like an 8,000 to 10,000 dollar unit versus a Compex which is closer to a thousand dollars but there’s more expensive one that’s called an ARPwave.  And these things you know, I actually you know, talked about Instagram earlier,  I’ve also got an Instagram video up recently, me down  at Paleo FX doing one of these ARPwave sessions on my biceps and it’s incredibly uncomfortable and I would even say painful to be stimulated to that extent.  But you learn how to focus and distract your mind from the discomfort and the pain.


                           And eventually, by the time you finished you’ve just got this big rush of endorphins and you’ve worked your muscles much harder than you would normally be able to work if you were just contracting them yourselves, all on your own without like some kind of a device controlling you.  So it’s kinda of the same the way that like a treadmill would push you to run for a longer period of time and consistently faster pace than you would normally run yourself – things with electrostim unit that’s just grabbing muscles more consistently and forcefully than you might with your own brain do it yourself.  So, I actually am a fan of throwing in a little bit of electrostimulation training here and there and I think that’s a great with increased pain tolerance and threshold as well.  And then, the last thing and I know a lot of people hear me joke about this but actually it does work.  The use of psychoactive substances particularly of the THC, if it’s within the bounds of legality where you’re at, using like about five to ten milligrams of THC allows you to focus and almost gives you a little bit of like tunnel vision during a work-out but I found that – for especially like longer cardiovascular or endurance based work-outs or you need that combination of focus and pain tolerance and chronic competitive motion and pounding.  And also something that’s not super complex because I do find that would use as something like THC, sometimes your motor coordination can slip a little bit – not a lot.  Not like a funny way like you know, like a Muppet playing around as you’re exercising but more like you know, if you were to ask me to pull off like a heavy dead, a heavy squat, some muscle ups and maybe like a pistol single leg squat – I probably be able to do those better without the influence of something like THC.  But for a long focused work-out for which you just need a slight increase in pain tolerance, I actually found that to be a useful approach and I mean you know, taken to the extreme, I actually finished up a work-out after about ten milligrams of THC and had a tweaked calf that I didn’t even noticed.  The calf was injured until about a couple hours later, after the THC had worn off, so I mean you gotta be careful with this sometimes you light up to push you’re almost too much.  But even a psychoactive substance like that can actually help and I would say that would follow from the balance of something that I would recommend, and that I have used myself for increase in pain tolerance during a long tough work-out.  So, that be another one and of course you know, adhere to use soda, and water and then see they avoid regulations know that’s illegal and you know, under all those three governing bodies but it’s certainly something that you could use for example during training so.

Sol:                    Hi Ben and Brock.  It’s Sol from sunny Sta. Fe, I just saw an ad for this new $200 body fat composition gadget Skulpt and I’m wondering if you have any experience with it?  Does it really is good as their marketing material makes it sound?  Can you really easily figure out your body composition at uses this bioelectrical impedance which is why it’s used in those cheap body fat scales would apparently this approach that they’re using is so much better.  Anyway, I’ll shut up now and listen to what you have to say about this.  Thanks very much.  Love your show, bye.

Brock:               Have you ever seen this Skulpt gadget?

Ben:                   You know, I was actually just speaking at a conference at Napa Valley and they gave away and I think Skulpt is one of their sponsors, so they gave away a number of these devices.  And I actually thought that it was just you know, like the body-fat scale that you stand on or the hand-held device that you hold at the gym.

Brock:               Yeah.

Ben:                   There’s a BIA like a bioelectrical impedance, right?

Brock:               Yeah.

Ben:                   And that’s certainly something that you know, it’s been around for a long time. And you know, the BIA is… well, it’s based off of the speed with which an electrical signal will travel through the body.  So bioelectrical impedance analysis essentially you know if you’re standing on a scale, it tells you how fat you are, it applies a current to one foot, it measures the voltage of the opposite of the fingertip and calculates the impedance of your entire body to that electrical signal, and because that signal will balance a different velocity is off bone versus fat versus muscle.  What happens is that scale has built-in equation in it that’s been validated, it’s called the BIA to body composition equation.


And so, it’s estimating your fat mass and your fat pre-mass based on an equation that’s been validated against other methods of body-fat measurement, specifically a hydrostatic weighing or underwater weighing.  And then also DEXA which is traditionally something you’d use to measure your bone density, but also something that can be used to you know, as a full body scan to measure your body fat and specifically your body fat distribution.  So bioelectrical impedance is something that’s been around for a long time, it’s basically whole body impedance right?  Whether you’re standing on a scale or whether you’re holding a bioelectrical impedance device, it’s measuring from your hands through whole body, from your foot through whole body, coming back in feeding into the equation and giving you a ballpark estimate of your body fat percentage.  When you look at bioelectrical impedance it’s somewhat accurate, if you’re dehydrated over hydrated, if you’re very skinny, if you’re very over weight, if you’re measuring at a different time of day each day which would mean you’re in a different set of hydration – it’s not super accurate.  But if you’re measuring in the same state at the same time of day, in the same state of hydration and you’re not obese and you’re also not excessively skinny, you can get a decent number from bioelectrical impedance analysis.  But the Skulpt, contrary to what I think a lot people think, is not actually bioelectrical impedance analysis.  It’s actually something called electrical impedance myography or E-I-M and it’s actually pretty straight forward – you uses device and applies an alternating electrical current across your skin and it measures the resulting voltage change in a specific area of the body – rather than measuring your whole body, your measuring specific areas of the body.  And this electrical impedance myography was originally used and designed and the Skulpt device could be use for this as well to measure the quality of the actual muscle.  That’s the ‘M’ in E-I-M, it’s stands for myography which actually means the description of the muscles – that’s what it means.  So, what this technology has been used for in the past has been to evaluate the strength of patience with neuromuscular disorders, because what happens is the current will flow differently through a muscle that has like dents quality strong fibers versus like weak fibers or fibers that have some kind of neuromuscular disease or like a muscle wasting in them.  So that’s the idea behind this E-I-M but it turns out that it can be used because it simply measuring impedance in specific area of the body, it can be use to actually approximates body fat as well.  So you know, think of it this way, if you think say like your legs is a bunch of cells, charge is flowing around the cells or through the cells and what happens is the interior of the cell conducts a charge but the bio-layer of the cell membrane is fatty layer of cell membrane doesn’t really conduct a charge, it access a capacitor, right? Kind of like stores a charge. And so what’s happening is when you’re using electrical impedance myography, you’re measuring how fast an electrical current will travel through that extra cellular path.  So ultimately, I know it sounds that a little bit complex, but what this Skulpt is promising to do is measure the specific quality of the muscle and then also the body fat in one small localized area of the body.  The problem is that unlike bioelectrical impedance because this is so new, it hasn’t been validated against like a DEXA scan, it hasn’t been validated against kind of the gold standard of body fat measurement which would be underwater weighing.  And so I’d say that even though it’s looks promising, I can’t speak to the accuracy of it at all.  You know, it does look cool and probably some of the bioelectrical impedance that something that you could use as long as you use that in the same state of hydration every day, and you follow the rules and use it.  I think the way that it works is you measures specific areas of your body, like your legs, your arms, whatever you know kind of like skin calipers you measures three different areas or seven different areas and you come up with approximate body fat – same thing or something like this.  If you really truly want to get the most accurate body fat measurement whatever, you would use underwater weighing or you’d use what’s called the DEXA scan.


If you want to get you know, approximation you’d use something like this bioelectrical impedance or this something like the Skulpt device.  You know another one will be there’s one called Bod Pod which is measuring…

Brock:               That’s what I was gonna say.

Ben:                   how much air your body displaces when you sit inside a chamber and then that measures your body density and then you estimate your body fat.  But ultimately, you know I would say that you know, unless you’re planning and you know competing as like a bodybuilder and your trying to figure it out the difference between like whatever 5% body fat and 4% body fat: something like this is gonna give you… you know, a ballpark just like a Fitbit, right?  Will give you a ballpark of calories yes, it’s not gonna be incredibly accurate but it’ll at least gives you an approximation.  Starts with the Skulpt devices – it’s not bioelectrical impedance, it’s something new, what I think is cool is it could potentially tell you the quality of the actual muscle which could be interesting if you’re you know, say like out of shape and started again lifting weights and you wanna see how your muscles are responding.  But ultimately it could be interesting, we’ll let’s put an Amazon link to this in the show notes so we can make money whenever everybody rushes out by their Skulpt.

Brock:               You actually have one?

Ben:                   I don’t have one.  You know and I believe I wanna say somebody offered to send me one, ‘cause I get offers for to get these gadgets all the time and frankly I don’t really measure body fat that often, I don’t see it’s being something that I would personally use you know, I just, it’s not really a metric I pay much attention to a body fat.  I pay more attention to performance, to sleep, at a heart rate variability, there’s some other things you know, qualitatively I pay attention to performance quantitatively, I measure my heart rate variability every morning.  You know, and I don’t really worry too much for a body fat so, just because I’m a skinny ass guy.

Brock:               Your ass is skinny.

Ben:                   So yeah.  So, I guess I’m speaking of being a skinny ass guy might as well jump into this week’s review, what do you think?

Brock:               Sure!

Ben:                   Alright.  Well here’s the way it works if you’re listening in. If you leave your review if you go to iTunes and you leave this show a review.  All the strange things that we fill your head with and that makes you happy, and you want to actually give us stars, go to iTunes, leave us a review and if you hear your review read on a show, then just email [email protected].  Let us know that we read you review on the show, give us your address and your T-shirt size and we’ll send you a BPA-free water bottle that you can clean with vinegar and baking soda or bleach depending on your fancy.  We’ll send you a really cool tech T-shirt, not one of this big, cotton tense but natural really cool tight fitting t-shirt that makes your packs look awesome.  And then we’ll send you a beanie, a nice beanie that you can either sleep in or give to a homeless person.  But either way…

Brock:               I got all excited at Paleo FX as somebody wearing a BG fitness T-shirt and say, “Oh, cool!” and then I found out that he actually works for you.

Ben:                   Ah, yes.  Those are some of the people you’ll see wearing a T-shirt that aren’t people who work for – nobody else who wear those things in public.  So anyways though, we have a review this week from Swopeyz?

Brock:               Swopeyz.

Ben:                   Swopeyz on iTunes and Brock what Swopeyz had to say?

Brock:               Oh, the title is “Awaken Your Mind and Body with this Podcast.”

Ben:                   Mmm.  It almost sounds like it should be read with a movie announcer voice.

Brock:               “Awaken Your Mind and Body with this Podcast.”

Ben:                   Or Sean Connery.

Brock:               “Awaken Your Mind and Body with this Podcast.”

Ben:                   Go ahead.

Brock:               “I thought I knew I could amount to what health and fitness called fitness information until I tuned into Ben and got blown away.  I basically hit the empty the trash icon on my brain desktop”.  Is that good or my…

Ben:                   No, it’s good.  It’s fantastic.  It’s a little bang but it works.

Brock:               “And started just rewiring myself to Ben’s programs and info.  Listen to this and transform yourself today, not tomorrow, okay.  Stop reading and download”.  I don’t know what that turn into at the end.

Ben:                   But I’m not quite sure who Sean Connery is superior, Brock.

Brock:               Well, we’ll have to get this money penny in here to find out.

Ben:                   Alright.  We should probably end before we digress into worst accents than Sean Connery.  But in the meantime…


Brock:               That’s just ridiculousness.

Ben:                   Go to no, 316 for the show notes.  Stay tune next weekend for something else.

Brock:               Something else and?

Ben:                   And visit for all your health and fitness advice. Goodbye.

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

[1:16:08]         END







Wild Dieting, Fat Fasting, Scary Rice, The Worst Thing To Do When You Get Sick & How To Drop 25 Pounds In A Month.


Abel James, AKA “The Fat Burning Man”, joins me today to share some juicy gems from his new book “The Wild Diet: Get Back to Your Roots, Burn Fat, and Drop Up to 20 Pounds in 40 Days“.

Abel is a speaker, entertainer, and consultant, and he has presented keynotes for the Federal Government, lectured at Ivy League universities, and advised Fortune 500 companies including Microsoft, Danaher, and Lockheed Martin. Also a musician and songwriter, Abel studied at the Royal College of Music and has toured internationally, jammed with country superstars, and won several awards for vocal performance.

As you can probably guess by the title, we go all over the place on this one, and you’ll discover:

-How “fat-fasting” works…

-The best piece of fitness advice Abel has ever gotten…

-Most people think rice is a pretty safe starch, but Abel disagrees and explains why…

-What you can learn from Pottenger’s cats…

-One trick to drop 25lbs in a month…

-How the wild diet for pets work (and the shocking ingredients in “healthy” pet food)…

-The absolute worst thing to do when you get sick…

-The mysterious contents of Abel’s Adventure Pack…

Resources we discuss in this episode:

Eat That Frog book

Do you have questions, comments or feedback about The Wild Diet and the variety of topics we chat about on today’s show? Leave your thoughts below!

How To Find A Doctor Wherever You Are.


Although for the past decade I’ve used a health savings account (HSA) combined with managing my own high deductible health insurance, the passage of Obamacare Affordable Health Care Act ironically tripled my private health insurance costs and left me forced to find a new plan. So this year, I went through the process of applying for health insurance through Washington Health Plan Finder. After dozens of hours of website crashes, tech support nightmares and nerve-wracking lapses in my health insurance coverage, I finally secured coverage.

So health insurance is something fresh on my mind.

And how about finding a physician? In the past, I’ve interviewed my own physicians here in the local Spokane, Washington area, including Dr. Todd Schlapfer and Dr. Toby Hallowitz, and I used the same two-step process to find these doctors as I typically recommend to most folks:

1) Ask around in your local community of like-minded folks about which doctor they recommend;

2) Use these directories that can help you find a good functional medicine or naturopathic practitioner in your area:

But now, it appears that there is a new website and app for finding a doctor wherever you are. It’s called “BetterDoctor“, and in today’s interview, I speak with Ari Tulla, creator of BetterDoctor, about what BetterDoctor actually is, and how it may help you find a medical practitioner appropriate for your needs, find health insurance or find a specific procedure.

Click here to go premium and listen now. You’ll discover:

-Which specific algorithms go into how a doctor is rated…

-How to know which cities where big pharma pays doctors the most… 

-How you can differentiate between alternative medical practitioners such as naturopathic vs. Western allopathic medicine…

-How to locate a list of doctors who has done the highest number of the specific medical procedures that you need…

-How to know which health insurance plan is going to allow you access to the best doctors in your area….

-How to know whether you or your insurance are getting overcharged for specific medical procedures…

Do you have questions about where to find a doctor wherever you are? Your own doctor directory that you recommend? Leave your thoughts and comments below.

Are You Fit, Not Healthy? The Shocking Story Of What Happens When You Exercise Too Much, And What You Can Do About It.


Exercise is supposed to be good for you. But for some people, exercise can become a deadly obsession.

My guest in this podcast episode is Vanessa Alford, author of the new book “Fit, Not Healthy“, which is a warning to all high achievers driven to extremes to excel.

As a young girl growing up in Melbourne, Australia, Alford loved sports: she began gymnastics at age six, netball at seven, and tennis at age ten. She was, in her words, “born to compete”, and both her gymnastics and netball teams won the state championships in her age group. During her early years of sports, she ran to train and to keep fit, but describes it as an obligation, not a pleasure.

After graduating college, Alford began to run regularly: she would set the alarm for 6am, jog for 8k (around an hour) along the beach and be home by 7am, which gave her time to eat breakfast before cycling 15k to work. But soon, her 8k runs became 10k runs, and 12k runs on the weekends.

Soon, both the runs and the ride became mandatory morning rituals, “just like a shot of coffee or booze”, that left her euphoric, floating for the rest of the day on dopamine and adrenaline. “This feeling of elation would sweep over me,” she says, “I just couldn’t get enough of it.”

Within months, she had dropped over 10 pounds and a dress size, and then she started running marathons. Nike and PowerBar sponsored her. Her runs became longer and more grueling, and were soon accompanied by a strict dietary protocol in which she counted every calorie, and monitored every morsel that entered her mouth.

Soon she was running up to 160k a week while surviving on a diet low in fat and low in carbohydrates too. Her body began wasting away, slowly cannibalizing itself, and shutting down non-essential physiological systems. She was exercising herself to death. People warned her, they told her to stop, and her boyfriend told her she had lost her mind. But she couldn’t stop.

Then finally, Vanessa’s body stopped for her, as she collapsed in the middle of a race after losing sensation in her legs.

In today’s podcast interview, you’re going to find out exactly what happened, how exercise addiction occurs, how you can recover from adrenal fatigue, how you can test your body to see if you’re exercising too much, and much more, including:

-The difference between exercise addiction and a runner’s high…

-What’s going on psychologically that makes some people feel like they need to go do things like triathlons, marathons or adventure races…

-Why you often need more and more exercise to achieve the same “high”… 

-What happens chemically that is making you feel so down, so lazy, or so depressed if you stop exercising at the same volume or frequency that you were at before…

-Why will rats run until they drop dead on an exercise wheel…

-And much more!

This episode is brought to you by EXOProtein, where you can use code “ben” for a 10% discount! Today, 80% of the world still eats over 1,600 species of insects, and insects are one of the solutions to humanity’s protein dilemma. Insects are actually as natural to eat as fruits and vegetables and are a more complete form of protein than many livestock alternatives. And even though they have just as much protein as other forms of meat, crickets are 20x more efficient to raise for protein than cattle, and produce 100x less greenhouse gases! Crickets are high in protein, contain all essential amino acids, over twice the iron of spinach, and plenty of B-vitamins, and the Exo bars made from cricket protein are all natural, dairy free, gluten free, grain free, soy-free and paleo friendly. Exo bars are crafted by Kyle Connaughton, formerly the Head of R&D at The Fat Duck, the former #1 restaurant in the world. They’re absolutely delicious, and include flavors like Cacao Nut, Blueberry Vanilla, Peanut Butter and Jelly, and Apple Cinnamon. Click here to try EXOProtein Cricket bars today, and use code “ben” for a 10% discount.

Do you have questions, comments or feedback about Vanessa’s story, or being “fit not healthy”? Leave your thoughts below, and be sure to check out Vanessa’s book “Fit Not Healthy“.

Cracking The Code On Nature’s Best Kept Secret: Medicinal Mushrooms.


Before I recorded today’s podcast, I skipped my usual morning dark, black cup of aero-pressed coffee, and instead opted for something called “mushroom coffee”, which is a powdered blend of arabica coffee, chaga mushroom and cordyceps extract. 

So could drinking a tea made out of a specific mushroom lower your stress levels? Or even choosing to top your risotto with champions help prevent you from cancer? Out of the 150,000 known species of fungi about 300 have shown a wide variety of medicinal properties. Some “‘shrooms” have a hormonal balancing effect and some enhance the immune system, just to give a few examples.

So today, with Tero Isokauppila, the Co-Founder and President of Four Sigma Foods, we take a deep dive into these type of medicinal mushroom extracts, and you’ll discover…

-The story behind Four Sigma Foods and how Tero got so interested in mushrooms…

-The important difference between a medicinal mushroom and a regular mushroom…

-How big pharmaceutical companies use mushrooms (and the mistake they make)…

-The best mushroom extract to use for stress…

-The best mushroom extract to use for immune system…

-The best mushroom extract to use for balancing blood sugar…

-The best mushroom extract to use for liver detox…

-The crazy story of where cordyceps mushroom extract actually comes from…

-Why most mushroom products are ineffective because they are grown on grain or rice and are simply full of starch rather than the beneficial bioactive compounds…

-Whether you should take mushroom extracts on an empty stomach or take with a meal…

-If adaptogens and mushrooms are safe for kids…

-The process via which a mushroom is harvested and then turned into something like a powdered extract or a tea…

-Whether you need to heat mushroom extract, or if you can simply add it to cold water…

Tero Isokauppila is the Co-Founder and President of Four Sigma Foods. Four Sigma Foods is a startup dedicated to democratizing the healing powers of mushrooms by making them accessible to everyone. The company currently sells superfood teas, mushroom-infused coffees and mushroom chocolates, and you can use discount code “ben-greenfield” to get 15% off anything from Four Sigma Foods.

Do you have questions, comments or feedback about medicinal mushrooms, Four Sigma Foods extract, or any of the other topics that Tero and I discuss? Leave your thoughts below!

Performance Nutrition, Sweat Sodium And The Secret Hydration Formula Of The World’s Top Endurance Athletes.

Allen Lim Ben Greenfield

In my article The Real Truth About What To Eat Before, During And After Your Workouts & Races, I mentioned a guy named Dr. Allen Lim, and I specifically gave a shout-out to the recipes he invented when Lim was director of sport science for Garmin and RadioShack cycling teams. 

In that article, I talked about recipes like Chocolate & Sea Salt Sticky Bites, Blueberry & Chocolate Coconut Rice Cakes and Crispy Rice Omelets. You can’t argue that those don’t sound tasty (and yes, when you eat them with coconut oil you can still be in ketosis, you high-fat zealot, you).

Anyways, the photo above was taken a few weeks ago at my Team Timex triathlon camp, during which Lim conducted a cutting-edge sweat sodium analysis on me (which we discuss along with many other nerdy nutrition topics in this podcast episode).

Lim is a sports physiologist, cycling coach, and a founder of Skratch Labs, a manufacturer of performance hydration mixes and the world’s first active nourishment company. Beginning his coaching career with Jonathan Vaughters’ TIAA-CREF cycling development team, Lim developed a method of testing for biological markers of performance enhancing drugs that ultimately led to cycling’s Biological Passport.

Lim was director of sport science for Garmin and RadioShack cycling teams and is the only American scientist to have worked and cooked for teams at the Tour de France. He has not only worked with dozens of top American cyclists to improve their performance and nutrition, but has also worked with guys like Lance Armstrong and George Bush .

Along with Chef Biju Thomas, Lim is also the author of The Feed Zone Cookbook and Feed Zone Portables.

In this episode, you’ll discover:

-Why popular sports drinks are mixed in the wrong concentrations, and how this leads to something called “gut rot”…

-Why you may need to add sushi rice to your race day or long workout protocol…

-The physiological reason why “cane sugar” is absorbed so well during exercise…

-Why Allen isn’t a fan of stevia…

-How MCT oil and coconut oil could actually speed up gastric emptying (and why that may not be good!)…

-Allen’s thoughts on Jeff Volek’s research on fat utilization during exercise and the apparent need for fewer carbs in fat-adapted athletes…

-Allen’s thoughts on Tim Noakes’ idea that based on our electrolyte stores and the fact that sodium loss drives sodium extortion that electrolyte intake is useless during exercise…

-How to create a customized sodium and hydration replacement scenario based on your unique sweat sodium loss…

Resources we discuss in this episode:

The infamous “egg-hydration” video

The Feed Zone Cookbook

Feed Zone Portables

Skratch Labs

Stryd power meter for running

Do you have questions, comments or feedback about Allen Lim, Skratch labs, sweat sodium, sports nutrition or anything else we talk about in this episode? Leave your thoughts below!

7 Essential Kitchen Items You’ve Never Heard Of But Need To Have.


Meet Flavia Del Monte (pictured above).

She kinda has the perfect name for a book about flavorful cooking, eh?

I didn’t just randomly decide to interview Flavia. Nearly a decade ago, I actually met Flavia’s husband Vince Del Monte. Vince is well known in the fitness world as a go-to expert for skinny guys to build muscle (I believe when I met him he was going by the name “Skinny Guy’s Savior”), and he’s a guy who taught me a lot about how to do things like start a fitness website and write e-books.

So when I saw that his wife Flavia had written a cookbook, I figured I’d check it out, and it’s actually not your stereotypical cut-the-calories, fat-phobic, mumbo-jumbo. Instead, it’s actually jam-packed with some really delicious recipes and outside-the-box thinking. So in this episode, I interview Flavia about her book – which is entitled Flavalicious Cooking – and you’ll discover…

-How Flavia broke out of the stereotypical fitness model diet of salt and peppered tilapia, steamed broccoli and raw nuts…

-The versatility and benefits of coconut sugar as an alternative to regular sugar and artificial sweeteners…

-The difference between coconut butter and coconut oil…

-How you can use coconut aminos as an alternative to soy sauce…

-How you can make sauces and soups thicker without using corn starch…

-How to use a microplane and why you should use one…

-How you can use your freezer to preserve your herbs…

-Flavia’s 3-3-3-3 recipe to cook a perfect steak…

Resources we discuss in this episode:

Coconut sugar

Coconut butter (AKA coconut manna)

Coconut aminos

Bob’s Red Mill potato starch


Do you have questions, comments or feedback about these essential kitchen items, Flavia’s book Flavalicious Cooking, or anything else we talk about in this episode? Leave your thoughts below!

The Zen Of Rich Roll: Veganism, Yoga, Meditation, Travel, Kids & More.


Plant-powered ultra-endurance athlete Rich Roll is no stranger to the show.

Previous episodes with Rich have included:

Ben Greenfield interviews Rich Roll on “How To Be Extremely Active And Eat A Plant-Based Diet Without Destroying Your Body”

Ben Greenfield interviews Rich Roll on “Some Of The Craziest Superfoods You’ve Never Heard Of”

Rich Roll Podcast #11 with Ben Greenfield: “Exercise Nutrition Geekfest“…

Rich Roll Podcast #59 with Ben Greenfield: “Nutrition, Fitness, Online Entrepeneurism, Homeschooling And High Fat Diets“…

Ben Greenfield, Rich Roll & Vinnie Tortorich Diet Debate Video

In this episode, Rich Roll returns, along with his new book entitled “The Plant Power Way: Whole Food Plant-Based Recipes and Guidance for The Whole Family“, and in this episode, you’ll discover:

-The unique process of creating a photo rich, cookbook style manual instead of a print based book…

-The one food Rich would take with him to a desert island…

-Rich’s exact morning routine (and his biggest barriers when it comes to squeezing in that routine)…

-How Rich meditates…

-The crazy story of how Rich’s wife healed a golf-ball sized cyst with Ayurvedic medicine…

-How Rich gets his kids to eat things like adzuki bean edamame fettuccine or hash browns made with portobello mushrooms…

-How Rich and his wife manage homeschooling their kids…

-Rich’s take on kids and ultra-endurance…

Resources we discuss in this episode:

Headspace App

The Artist’s Way

The Plant Power Way: Whole Food Plant-Based Recipes and Guidance for The Whole Family

Ayurveda: The Science of Self Healing: A Practical Guide

Ayurveda: A Life of Balance: The Complete Guide to Ayurvedic Nutrition & Body Types with Recipes

Do you have questions, comments or feedback for Rich or I about this episode? Then leave your thoughts below, and be sure to check out Rich’s new book “The Plant Power Way: Whole Food Plant-Based Recipes and Guidance for The Whole Family“.

The Future Of Wearable Sensors.


In today’s premium podcast episode, I interview Pierre-Jean, the co-founder of Echo Labs. Echo Labs has developed a wearable sensor that can measure what’s in your blood using spectrometry (which means that this wearable can measure actual molecules in your bloodstream), along with heart rate, blood pressure, hydration, heart rate variability, sleep and more. 

You’ll find out:

-New technology that allows you to get an accurate heart rate and heart rate variability score without using a chest strap…

-How the molecules in your blood can tell you whether you are burning fats vs. carbohydrates…

-How a wearable can detect your level of hydration…

-Which markers are most important to detect if you want to measure your rest and recovery…

-How an accurate heart rate variability could potentially be calculated without a heart rate monitor…

-How a wearable can measure aerobic performance…

-And much more!

Do you have questions, comments or feedback about the future of wearable sensors? Leave your thoughts below, and click here to go Premium and listen in!

How To Use Unconventional Fitness Gear Like Kettlebells, Battleropes, Maces, Clubs And More!


Let’s face it: while all you need to get hella strong is a heavy barbell, it can sometimes be nice to beat the boredom, to challenge your brain and body in new ways and to be able to branch out and diversify your training with unconventional and slightly weird fitness gear.

So in today’s show, I interview John Wolf, the Director of Fitness Education for the Onnit Academy, and a guy who trains people with kettlebells, clubs, maces, sandbags, suspension training tools or with no equipment at all. In this podcast, we fill you in on everything you need to know about how to use unconventional fitness gear:

-Why the Onnit kettlebells have monkey and zombie faces on them…

-How to use a battlerope for both cardio and strength building exercises…

-The origin of the mace as a conditioning tool, and how you can use a mace…

-Why something called a steelbell may work better for you than a sandbag…

-How you can use clubs to increase shoulder mobility, strength and cognitive performance…

-The craziest full body workout you can do with unconventional equipment, including the Viking Warrior Mace Flow

If you want to get any of this weird fitness gear for yourself, then click here to visit Onnit and use code ‘bengreenfield10′ for a 10% discount on any order of gear, food or supplements – and leave any comments, thoughts and questions below!

This show was brought to you by JackThreads. You get a 15% off by visiting and using Promo code “bgf”. JackThreads was started because the founders were sick and tired of wading through an endless ocean of crap to find the stuff that they’d actually be proud to own. They believe that looking great and feeling better shouldn’t be a chore, and that a standout suit for your 9-5 shouldn’t force you to get a second job from 5-9. So everyday they feature a broad range of products that they can really stand behind. Daily drops of new curated collections from the brands you love, a seemingly never-ending feed of limited-run collaborations from mega brands and up-and-coming designers alike, and a growing stable of private label product Jackthreads is building from the ground up that you can’t find anywhere else.