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

lapka

I have a new toy.

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

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

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

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

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

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

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

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

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

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

dnafit

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

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

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

During our discussion, Andrew and I go over my:

-DNAFit Nutrition Results (click to download)

-DNAFit Fitness Results (click to download)

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

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

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

chris brogan

chris brogan fitness book

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

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

But nonetheless, I read his book.

And it is actually quite good.

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

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

-Why willpower is stupid…

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

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

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

-And much more!

Resources we discuss in this episode:

-Chris’s Instagram account

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

-BossFitMag.com

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

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

wedding

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

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

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

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News Flashes:

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

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

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

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

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

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

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

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

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

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

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

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

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

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Listener Q&A:

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

Five Fitness Tips For Newlyweds

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

In my response I recommend:
-These partner exercises

Using Jack Daniel’s Running Formula

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

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

Morning vs. Evening Workouts

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

In my response I recommend:
-Glycerin suppository

Benefits of Protein Fasting

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

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

How To Fix Bad Posture From Working On A Computer

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

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

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

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

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Episode #291 – Full Transcript

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

[0:00:00]  

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

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

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

Ben:                   Ah, no.  I give up.

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

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

Brock:               That should be a familiar sound to you.

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

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

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

Brock:               My humor is just too high, bro.

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

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

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

Brock:               That’s racist.

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

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

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

Brock:               What’s the best part?

Ben:                   My new office is soundproof.

Brock:               Hmmm!

Ben:                   So yeah!

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

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

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

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

News Flashes:

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

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

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

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

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

Brock:               These are the tweeted articles that you…

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

Brock:               Putative.

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

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

Ben:                   What does putative mean?

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

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

Brock:               Alright.  I am looking it up.

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

Brock:               Generally considered or reputed to be.

Ben:                   Hmm, there we go.

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

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

[0:05:11:0]

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

Brock:               Makes me gasp.

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

Brock:               It sounds terrible.

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

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

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

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

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

[0:10:09.1]

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

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

Ben:                   Just briefly. I haven’t got…

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

Ben:                   Uterus.

Brock:               Uterus!

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

Brock:               And not their uterus falling out.

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

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

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

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

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

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

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

[0:15:32.5]

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

Brock:               That’s really good.

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

Special Announcements:

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

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

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

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

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

Brock:               Shhhh….

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

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

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

Brock:               Was it good?

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

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

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

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

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

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

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

[0:20:00.2]

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

Brock:               What?

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

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

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

Brock:               Yeah, close enough.

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

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

Ben:                   Hmm, that’s easy to do.

Brock:               Nice guy!

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

Listener Q & A: 

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

Brock:                        Don’t do it, Marco.

Ben:                          Uhmm, yes Marco, run.

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

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

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

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

Brock:                        Eleven years?

Ben:                          Yeah!  Eleven years, man.

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

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

[0:25:34.8]

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

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

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

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

[0:30:00.2]

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

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

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

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

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

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

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

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

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

Brock:                        Nice! Dude.

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

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

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

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

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

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

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

[0:40:00.0]

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

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

Brock:                        Yeah.

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

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

Ben:                   Boom!

Brock:                        Effects on running performance loads, other factors.

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

Brock:                        That’s gonna be awesome.

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

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

Ben:                   I can hear the pages turning.

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

Ben:                   (snores)

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

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

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

Ben:                   This is a pretty good question…

Brock:                        It is.

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

Brock:                        Alright.

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

Brock:                        You’re all about five today.

Ben:                   Five! It’s like Sesame Street.

Brock:                        (singing)

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

[0:45:01.6]

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

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

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

Brock:                        That’s nice.

Ben:                   Like the in and, yeah.

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

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

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

Ben:                   Exactly. (laughs)

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

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

[0:50:04.4]

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

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

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

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

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

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

Ben:                   Yeah.  Pure tasty animals die.

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

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

Brock:                        Autophagy.

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

[0:55:12.2]

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

[1:00:05.8]

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

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

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

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

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

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

[1:05:12.1] 

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

[1:10:01.9]

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

Brock:                        Liar.

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

Brock:                        Who on earth will give us 5 stars?

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

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

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

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

Ben:                   Uhmm, I guess so, yeah.

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

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

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

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

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

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

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

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

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

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

Brock:                        There you go.

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

Brock:                        No!  Keep them in the dark.

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

Brock:                        So it was me?

Ben:                   Ah, no. (laughs)

[1:15:00.4]

Brock:                        It sounds like me.

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

Brock:                        Yeah, that’s right.

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

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

[1:15:52.3] END    

 

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

Meet Tai

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

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

Resources Tai and Ben discuss in this podcast:

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

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

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

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

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

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

k-laser

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

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

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

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

-How laser treatments work…

-What conditions can benefit from laser treatments…

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

-Which elite athletes are currently using laster treatments….

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

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

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

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

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

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

Fitness For Hunting

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

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

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

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

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

-The similarities between triathlon and bowhunting…

-TrainToHunt.com and the Train To Hunt Challenges

-Workouts for getting ready for bowhunting…

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

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

keto clarity

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

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

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

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

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

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

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

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

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

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

-How to find your carbohydrate tolerance level…

-How to determine your personal protein threshold…

-How much saturated fat is too much…

-The biggest low carb mistakes that you can make…

-Why you may not be producing adequate ketones…

-And much more!

If you enjoyed this episode, you might also like:

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

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

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

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

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

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

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

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

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

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News Flashes:

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

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

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

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

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

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

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

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

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

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

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

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

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Listener Q&A:

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

Dizziness During Exercise

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

Combining Heat Acclimation And Cold Thermogenesis

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

Can Eating Slow Increase Food Absorption?

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

Lucid Dreaming Detox

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

How To Use Infrared Therapy

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

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

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

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

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

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Episode #290 – Full Transcript

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

[0:00:00]  

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

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

Brock:               Only ten more episodes until episode 300!

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

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

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

Brock:               I could fit probably 20 in mine.

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

Brock:               Their hips are tiny and tight!

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

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

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

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

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

Brock:               Extreme…

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

Brock:               Ohh!

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

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

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

News Flashes:

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

Ben:                   That’s right.

Brock:               Like these 3 about to be sedated on.

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

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

[0:05:02.6]

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

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

Ben:                   No. It’s actually…

Brock:               Like scotch tape?

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

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

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

[0:10:05.7]

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

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

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

Brock:               Send this to all your grandparents everybody.

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

Brock:               Yes.

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

[0:15:03.4]

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

Brock:               That’s pretty much all stoner food.

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

Brock:               Meow…

Special Announcements:

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

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

Brock:               It’s pretty cool.

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

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

[0:20:02.7]

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

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

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

Brock:               Pasadena!

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

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

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

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

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

Brock:               Fountain of youth water…

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

Brock:               It will not turn you into Benjamin Button.

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

Listener Q & A:

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

[0:25:08.1]

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

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

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

[0:30:14.3]

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

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

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

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

Brock:               Just killing birds left and right.

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

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

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

[0:35:04.0]

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

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

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

Brock:               There you go.

Ben:                   It’s called Beyond Training.

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

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

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

Brock:               Yeah, yeah, I did it.

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

Brock:               Actually not a whole lot sometimes.

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

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

Ben:                   Yeah.

Brock:               You guys curse on that show a lot.

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

[0:40:04.2]

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

Brock:               And give me hydrotherapy or cryotherapy?

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

Brock:               Okay.

Ben:                   Using water and temperature to enhance recovery.

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

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

[0:45:18.1]

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

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

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

Brock:               That’s a lot.

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

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

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

Brock:               You’re calling me old.

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

Brock:               And more gray facial hair. Anyway…

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

[0:50:09.9]

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

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

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

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

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

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

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

[0:55:12.5]

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

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

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

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

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

[1:00:02.4]

Brock:               Yeah, I believe so.

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

Brock:               Uhmm.

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

Brock:               Yeah, sympathetic vibrations.

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

[1:05:27.3]

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

Brock:               Segues!

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

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

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

Brock:               Oh, this is…

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

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

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

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

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

[1:10:10.8]

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

Brock:               It’s age reversal serum!

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

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

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

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

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

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

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

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

Brock:               Yes, of course the extreme deer.

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

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

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

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

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

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

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

Brock:               Indeed!

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

Brock:               Especially if she’s wearing a scrunchie.

Ben:                   Anyways…

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

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

Brock:               Dude!

Ben:                   Sorry, okay go ahead.

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

Ben:                   Wow! Sweaty backside and chaffing thighs.

Brock:               Yes, that’s…

Ben:                   Plus the rolling pin and white powder.

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

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

Brock:               You’re on the black list now.

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

[1:20:01.2]

Brock:               it’s all that convince them?

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

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

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

Brock:               Oh, our friend Jimmy Moore.

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

Brock:               Yes.

Ben:                   Over and out.

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

[1:22:11.0]  END

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

theodore roosevelt

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

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

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

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

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

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

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

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

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

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

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

-Repeat for total of 3 rounds…

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

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

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

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

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

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

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

It was a goal he actively pursued.

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

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

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

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

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

Sound familiar?

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

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

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

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Good stuff.

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

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

The Crazy, True And Scary Facts About The Supplement Industry.

fishoil-capsules

In every drugstore aisle in America, shoppers cast the classic pose: two products in hand, confusion on their faces as they attempt to decipher the advertising claims and safety labels. It’s an important decision, but it is so hard to be certain you’re making the right call.

A new company called LabDoor buys dietary supplements and energy drinks off retail shelves and sites. Then, they send each product to an FDA-registered laboratory for a detailed chemical analysis. Their technical team then collects the laboratory results and builds algorithms to translate this data into simple grades and rankings.

The result is that you get to find out what’s good, what’s bad, and whether your protein powder, fish oil, vitamin D, energy drink or multivitamin actually contains what it says it contains, and whether it has any nasty contaminants.

In this episode with Neil Thanedar from Labdoor, you’ll find out:

-How supplement companies “cheat” when it comes to getting their products analyzed…

-Why your protein powder may not actually have in it what it says it has in it…

-The shocking truth about fish oil quality…

-The one energy drink that is the biggest chemical cocktail in the supplement industry…

-And much more!

If you have questions, comments or feedback about Labdoor and the supplements industry, leave your thoughts below (and also take heart – I thoroughly vet and research every supplement at GreenfieldFitnessSystems.com!)

#289: Drinking Water For Fat Loss, 3 Ways To Keep Injuries From Piling Up, Is Deli Meat Healthy & Much More!

Photo of dude drinking water

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

July 23, 2014 Podcast: 3 Ways To Keep Injuries From Piling Up, Is Deli Meat Healthy, How To Defat Bone Broth, Is Powdered Peanut Butter Healthy, How To Maximize Performance in Fire Gear, and Where To Find Beyond Training Audiobook.

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

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News Flashes:

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

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

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

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

Check out the Ironman Sports Medicine conference in October during Ironman Hawaii. Ben will be speaking on nutrition myths and alternative methods of fueling Ironman (and Brock will *hopefully* be there too)

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

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

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

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Listener Q&A:

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

3 Ways To Keep Injuries From Piling Up

Liz asks: She is an avid long course triathlete that was diagnosed with a partial tear in her plantar fascia just two weeks before her A-Race. She can still swim and bike but she has to wear a moveable walking boot for 3 months in order to keep her toes from bending back and to let fascia heal. What can she do to stop the awkward gait of the walking boot from causing problems elsewhere on her body?

In my response I recommend:
-Body By Science book
-Water Running

Is Deli Meat Healthy?

Donald asks: He is wondering how healthy (or unhealthy) are those big circular, pressed together, deli ham, turkey and other meats that you see at Walmart and stores like that. Could that be a quick way to get some meat before or after the gym? They seem a little too good to be true.

How To Defat Bone Broth

Dave asks: He just made his first batch of bone broth and it is super delicious. He has noticed that when he puts it in the fridge it gets a quarter inch of what looks like pure fat on the top of it. He has been heating it up and mixing the fat back in and eating it. Is that the right thing to do?

In my response I recommend:
-how to defat bone broth video

Is Powdered Peanut Butter Healthy?

Elyse asks: What do you think about dehydrated peanut butters that have all the fat removed before they are packaged? Is this better or worse than regular peanut butter?

How To Maximize Performance in Fire Gear

Jim asks: He was just hired by the fire department. He is currently in training all day, wearing the protective gear. It really keeps the heat in and causes him to sweat more than he ever has before. It also weighs about 80lbs and most days he can feel his legs (and other parts of his body) start to cramp up. What can he do to maximize his performance in this situation?

Where To Find Beyond Training Audiobook

Charles asks: He purchased the Kindle version of Beyond Training and is wondering where the alluded to “audio version” of the book is? He has called Audible a couple times and they say that it does not exist. Where can he find it?

In my response I recommend:
-Premium channel of BenGreenfieldFitness

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

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

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

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Episode #289 – Full Transcript

Podcast #289 from http://www.bengreenfieldfitness.com/2014/07/289-drinking-water-for-fat-loss-3-ways-to-keep-injuries-from-piling-up-is-deli-meat-health/

[0:00:00] 

Introduction:           Episode #289 of Ben Greenfield Fitness: 3 Ways To Keep Injuries From Piling Up, Is Deli Meat Healthy, How To Defat Bone Broth, Is Powdered Peanut Butter Healthy, How To Maximize Performance in Fire Gear, and Where To Find Beyond Training Audio book.

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

Brock:               So you’re running a little late today. Hey, Ben!

Ben:                   I’m running like an hour late dude. I’ve been at the doctor all    morning. All morning.

Brock:               Is something wrong?

Ben:                   Actually, I wasn’t seeing a doctor. There are actually no physicians there. It’s just a lab where they take your blood.

Brock:               Yeah. You’re giving more blood, are yah?

Ben:                   Giving blood. No benefits of being able to meet with a physician. They just take my blood and send me packing. I went in there to do the performance panel that I do four times a year which is where I get my cholesterol and my cholesterol particles size, my inflammation measured, thyroid, glucose, vitamin D, magnesium, testosterone, pretty much everything because I wanna see what kind of state my body is in and so as usual once the results from that come out, I will do a little screen shot video over at bengreenfieldfitness.com and walk people through the results and everything that is wrong with yours truly.

Brock:               Now, is that – you said it was the performance panel. Is that still through wellnessfx?

Ben:                   Yeah, it will. So here’s the deal. We have the new website greenfieldfitnesssystems at greenfieldfitnesssystems.com and I’ve listed there the main panels that myself and most of my clients get every year you know to multiple times a year. Some people get this blood test and this performance panel even though I call it the wellness fx, it’s technically owned by – all wellness fx are owned by thorne fx now.

Brock:               Oh, I see so they actually bought?

Ben:                   Yeah, if you order this test at greenfieldfitnesssystems, it’s called like the – the – I should know, right? The complete…

Brock:               Yeah, it’s got a different name now.

Ben:                   It’s like the complete wellness instead of performance panels called the complete wellness. Yeah! So there you go, go find out everything that is wrong with your body and bleed into 8 billion tubes.

News Flashes:

Brock:               If you enjoy social media, why don’t you learn something from it and follow twitter.com/bengreenfield.

Ben:                   What are you talking about dude, you could learn stuff on facebook. All about how great your friends’ lives are.

Brock:               Exactly or how crazy your friends are. Sometimes I worry about some of my friends I supposed.

Ben:                   I think the way that it was described me once was this whole concept of facebook envy. Stems from the fact that pretty much 99% of what people posts on facebook are the good things that happened to them and the most beautiful pictures of themselves and so if you follow your news feed you constantly seeing how great everybody’s life is. Not that that’s a bad thing, you know, yeah, we don’t wanna be pessimistic or anything like that but yeah…

Brock:               It’s unrealistic.

Ben:                   Facebook can be unrealistic and I have to say like I am not posting any photos of myself if I have a crappy workout and decide to walk home from a run

Brock:               That never happens.

Ben:                   … or if I instead of making a fabulous breakfast that’s look like it will took 30 minutes to pour over and ferment and soak and sprout, I instead like eat a banana when I’m running out the door. You don’t post that on facebook. Here’s my banana. (laughs) What do you have for breakfast?

Brock:               There’s been nothing on facebook since I got home from my vacation. It’s like – on vacation, it’s like, “check this out look at where I am. This is amazing!” Now it’s like, “is Brock alive?”

Ben:                   That’s right. It’s all boring in comparison dude. twitter.com/bengreenfield. What I tweeted out this week, one was a really interesting study about the effects of water intake on weight loss and  this was on the journal of Natural Science and looked at the effects of simply drinking plenty of water and what happens to body fat and drop in weight when this is done in overweight people. So pretty much all they had the folks in this study do was to drink about an extra – came out to an extra 40 -50 ounces. About 1.5 liters of water over and above the usual intake.

[0:05:06.0]

Brock:               That’s a lot of water.

Ben:                   It’s not that much, dude. That’s like 2 water bottles maybe?

Brock:               I guess that depends on how much water you’re already drinking.

Ben:                   Yeah! But it’s like 2 bike size water bottles, right? Which are…

Brock:               Yeah, I guess it’s usually 750.

Ben:                   Yeah, those range 20-24 ounces somewhere running there. So yeah, 1.5 liters of water and what they found was a significant decrease in weight, body fat, and appetite suppression in the overweight – in this case it was female participants in the study and all they did for 8 consecutive weeks was drink more water. And so what I tweeted was fat loss pills, more cross-fit, intermitted fasting, try drinking more water first.

Brock:               That’s plain, that’s one of those I’ve been seeing like Shadow Lane Magazine or Mademoiselle or something like that but now there’s actual science behind it.

Ben:                   Of course the problem here is that a lot of water has fluoride and chlorine and it’s not – I don’t know what they give to people in the study. I don’t think it’s like magical structured water or anything like that but I think that if you’re listening in and you wanna use this as an appetite control or a weight loss strategy, pick the right water. I’ve got some good ones for you here, Brock. Some of my favorite bottled water brands. Are you ready?

Brock:               Alright.

Ben:                   So of one the better ones is a Voss. Now Voss is a spendy stuff but it’s from Southern Norway and it is advertised as naturally unfiltered and they’ve got still varieties, they’ve got sparkling varieties. I don’t know if you had this stuff. You can get it in gourmet food stores but it taste good. It’s called Voss – V-o-s-s. Voss artesian water, so and anytime you live a water is artesian. It just taste better period.

Brock:               Yes of course!

Ben:                   I give you a few more. St. Geron – that’s g-e-r-o-n, have you seen this one?

Brock:               No. I don’t think I’ve ever paid attention to the bottles water I buy or drink.

Ben:                   Okay, so one of the things you can do is you can test water for nitrates. We’ll talk about nitrates later on and I’ve been testing things all over my home for nitrates because I’ve got this new probe – that’s called the lapka and you can literally stick it into bananas and tomatoes and cucumbers and anything else and you can measure the nitrate levels which are directly correlated how much fertilizers that piece of produce has been exposed to. So…

Brock:               So do you want them to be high or low?

Ben:                   You want them to be low ideally even though – we’ll talk later about how it’s not as important in fruits and vegetables for nitrates to be low as much as it is in like meat for example. But when it comes to all these fruits and vegetables, it’s really interesting like I go out to my backyard garden and pop this probe into like the cucumber, I’ve got almost none existent levels of nitrates but if I pop into like an organic tomato from the grocery store, it shows that it’s organic compared to the amount of nitrates in the normal tomato which is kinda cool to know that the tomatoes I’m buying that are organic are indeed organic. Then for example, I am not going to get the organic carrots that I buy anymore because I prove those and which is legal in the state of Washington by the way, proving carrots.

Brock:               Proving carrots just not in public.

Ben:                   Just not in public. In the privacy of your own kitchen. My carrots nitrate levels are through the roof and they’re advertise as an organic carrots so somewhere along the line they’ve been exposed to either fertilizer or pesticides or herbicides or something. I’m getting the people who invented this device which also measures like humidity, temperature. I’ve been measuring electromagnetic radiation in every room in my house and what happens when I unplug and plug certain things back in. Really cool device.  Just plugs into your iPhone, it’s called a lapka. So, total segue.

Brock:               Is that the thing you dropped in to the garbage just before we started the podcast?

Ben:                   Yeah, it was sitting on the edge of my desk.

Brock:               Oh, okay.

Ben:                   I accidentally drop in the garbage.

Brock:               Anyway, so back to water. So you test the water to see if it got nitrates?

Ben:                   Yeah, and this St. Geron stuff, super duper low in bacteria and nitrates and it goes to this third party testing and everything and this is another one you can find most that’s high amount like the fancier grocery stores like – you can find that in 7-11 but they are in glass bottles which is great compared to plastic. So, St. Geron is another one. I’ve got a few more that you probably are familiar with, that are good brands that are high in minerals, that are pretty hygienic waters that are filtered and how little bits of mineral and sand in them which is actually good. Things like silica and sand and mineral deposits in your water is good. You want that? It adds flavor and it also allows you to get some of the minerals that are responsible for cellular metabolism and enzyme function and all that stuff. Evian is really good. We joke about Evian being overpriced and everything but it’s actually really good French water and it’s got a really good mineral content. Fiji is another one and yes, I know that – I think they’re own by coca-cola but that is one form of coca-cola that I would definitely approve of. If you’re gonna use this whole drink more water for fat loss thing and Fiji’s a good one.

[0:10:07.1]

Brock:               It’s just that and the Mexican coke.

Ben:                   Yeah, that and the Mexican coke. This stuff with the real sugar instead of the high fructose corn syrup. There’s no big difference between these two by the way. Good article this week over at examine.com about that incidentally. I’ll give you a few more. Perrier, perrier… how do you pronounce it up there in Canada?

Brock:               Periei.

Ben:                   Periei. Yeah, periei is really good, all their flavors have really good mineral content and it’s a nice clean water and of course that one also you can generally get in glass. And then the last one I have to give a shout out to – actually I’ll give you two more. The Gerald Steiner just because I know a lot of stores have that. That’s pretty good too. It’s got minerals, it’s got carbonic acid, it’s got bicarbonate. That’s one is actually great one for athletes just because you got a little bit of buffering properties in that. So, really good for like alkalinity and things of that nature. And then the last one, and I’m picking this one just because of the super sexy name – volvic natural spring water.

Brock:               Sexy to people who like medical terms.

Ben:                   That’s right. So, volvic is from a

Brock:               Think about your partner’s body in medical terms.

Ben:                   It’s actually because it’s from a volcano region but it comes from this town that it’s near an area that has a bunch of gray volcanic rock and it’s really good stuff too. There’s some waters for you that you can pick up from the grocery store if you’ll gonna add more water and you don’t trust your own municipal water. That would actually be good for you and turns up help with fat loss too.

Brock:               So all that stuff is – does not base on taste test and stuff. These are actually scientific studies of the water.

Ben:                   Yeah, but generally like the higher the mineral content – and to some extent the better it’s gonna taste. There are some cases where high minerals are not good like – I dug a well last year on my land and it’s really, really good, rich water like mineral rich water but the iron levels are pretty through the roof on it and hemochromatosis or iron overload can be very stressful on your heart. So, I will have to add an iron filter to that water but in most cases these amount of minerals are good thing.

Brock:               Yeah. The reason why I ask is there is that awesome Penn and Teller video where they went into this high-end restaurant and got this concierge like water – water similier to the end of the tables and like offer all these different kinds of water and they were actually getting all the same water out of a hose in the back of the restaurant and people are like, “Oh, you can really taste the difference between this one.” Like $7 glasses of water, $12 glasses of water and at the end, they revealed that it was all coming out of the same hose. People were dumbfounded but they stood by their claim that it actually tasted better.

Ben:                   No other but the placebo effect. So, you got that.

Brock:               Yeah. So, but we’re not talking about that here. This is real.

Ben:                   Let’s throw one other news flash. He’s a video freak who has spent a long time on that one so, I throw one other news flash out of you. And this one appeared on The Sweat Science Blog which was about the unsung benefits of flexible blood vessels. It was really an interesting article that went into a study just published in a Journal of Applied Physiology that points out this growing pile of evidence that your vessel function in particular the flexibility of your blood vessels is very important for things like heart rate variability which we’ve talked about on the show before as being the really good indicator of interplay between your nervous system and your cardiovascular function and it’s also really, really important for avoiding arrhythmias which a lot of our listeners being like cyclists, triathletes, marathoners, weight lifters, want to make sure that they’re careful to pay attention to. So vessel function is really important and one of the things that this study points out is that as we would all expect, exercise is an extremely powerful way of preserving your vessel function and your vessel flexibility as you age in particular how well that inner lining of your blood vessels are able to like be elastic like have these elastic properties that are able to respond to dilation and contraction. The idea here is that there are specific forms of exercise that increase vessel flexibility better than others and it turns out and, Brock I’ll ask you this and see what you think about resistance training, weight training. What do you think does that for vessel flexibility?

Brock:               Ah, I bet it increases it. The extra blood flow.

Ben:                   Actually it doesn’t do whole lot compared to – so the order of vessel flexibility… so weight training is the least important and then aerobic training is the next least important but the thing that really enhances vessel flexibility is a combination of weight training with resistance or weight training with cardio. So for example, rowers have extremely good vessel flexibility because they are doing resistance training and cardio simultaneously.

[0:15:02.9]

Another example of this would be not traditional resistant training but something more like super slow and controlled resistance training. Like the efficient exercise protocol, all that Keith Norris from Paleo FX does or the Body by Science protocol from Doug Mcduff or you’re doing just like 5 exercises, really slow and controlled to complete failure – that is the way to train cardiovascular capacity while at the same time getting stronger. Another final example be just do burps training. You know, which is a style of training that you and I are doing right now Brock. Both of us are training for obstacle races.

Brock:               So many burpees.

Ben:                   Yeah! You’ll like be it on the run but then you’re stopping and then you’re lifting a log or a rock, doing burpees, doing some poles, you know, continuing on through the forest chase by wolves, carrying your spear in one hand, and a heavy rock in another, yeah, and a baby wolf to get the wolves really pissed off just to chase you harder. Yeah, it’s hard core. So yeah, blood vessel flexibility, resistance training and aerobic exercise combine together are really good. We will link to that and oh, so much more over at bengreenfieldfitness.com/289 if you wanna check out this week’s news flashes.

Special Announcements:

Brock:               So you’re going to Hollywood?

Ben:                   Hollywood! Yeah, I’m quitting the podcast and becoming an actor in Hollywood.

Brock:               Nice!

Ben:                   My brother tried that for a while by the way. He moved to Hollywood and became like a – my brother who I got all jacked up. I put him on a – this low carb, high fat diet and we did an article on him. His name is Zach and he got just like all jacked and then moved to Hollywood and was gonna be an actor and wind up on all this underwear websites and everything and – now he’s moving back home and he got…

Brock:               Wait, legitimate underwear websites or like sketchy ones?

Ben:                   Ah yeahh

Brock:               A little bit of both?

Ben:                   Yeah. (laughs) More along the lines of sketchy. If you google Zach Greenfield and click images, you’ll see what I mean. Warning: especially guys, you may not want to do that. Ladies, you’ll probably pleasantly surprise. Anyways though, the deal here is that – I have completely segued, I forgot what I was talking about.

Brock:               Segued!

Ben:                   Oh Hollywood. That’s right.

Brock:               Segued!

Ben:                   Segued. Dave Asprey’s Bulletproof Biohacking Conference which you can check out at bulletproofconference.com. Good luck spelling that by the way. I think most people don’t know how to spell bullet or conference or bulletproof conference but it’s – we’ll put a link in the show notes anyways. It’s bulletproofconference.com – Sept. 26th through the 28th and Dave Asprey has got like entrepreneurs, Olympic athletes, nutritionists, biohackers, and he’s bringing in all these goodie you can just play with like really expensive biohacking gear. I went last year and it was pretty fun. You hook up electricity to your head and you do like the 20 years of Zen meditation all shoved into 10 minutes and pretty good food, and of course good coffee and it’s gonna be cool. I’ll be speaking there by the way, so you can come hang out and have some dinners and stuff with me and chill and…

Brock:               Steven Kotler that you just interviewed. He’s gonna be there too, right?

Ben:                   Yup, he’s the flow guy.

Brock:               Yeah, so if anybody wants to know about flow

Ben:                   Uhmm, uhmm. Flow here, what we are referring to is the alpha brain wave state flow not to be confused of what ladies talked about when they’re out of dinner. So, (laughs)…

Brock:               That’s not polite, dude. Did a conversation… what kind of ladies do hang out.

Ben:                   Sorry, sorry girls. I’m offending you right now. So anyways, yeah the bulletproof, biohacking conference, check it out. It is at bulletproofconference.com Sept. 26th to the 28th. I think you’ve got like from the time this podcast comes out like 5 days to get in with their whole early bird discount deal. I don’t really plug a lot of conferences but this one is a good one and so there you go. 

Brock:               Maybe we can figure out some kind of race to do. I don’t usually like bench with that far from my home. LA’s is quite away from Toronto but maybe we can figure out some obstacle race or something.

Ben:                   I’m actually doing – I’m doing Vermont world championship for Spartan on Sept. 21st then speaking over in Vermont at something called the 401 Project. You can check out 401project.com and then speaking at another conference in Vermont and then flying out a red eye over to LA to go to this bulletproof biohacking conference so, I don’t think I’ll be doing any racing on – down there in Pasadena but knock yourself out if you want.

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

[0:20:25:0]

Listener Q & A:

Liz:                    Hi Ben and Brock, this is Liz. I’m an avid long course triathlete and just a couple of weeks before my A-race, my last race of the season I was diagnosed with a partial tear in my plantar fascia so no longer doing that race but my podiatrist says that I can still swim and bike and I’m going to start going to physical therapy but I’m going to need to wear a movable walking boot for 3 months to keep my toes from flexing back in order to allow the tear and the fascia to scar together and heal. And of course I can’t run during this time. So, I’d love your advice on 3 things all related: first, what can I do to promote the healing of the fascia itself? Second, what can I do to keep the awkward gait of my walking boot from causing problems elsewhere on my body? And lastly, what exercises can I do during these 3 months to expedite my return to running once I get clearance to ditch the boot. Thanks so much. Love the podcast.

Brock:                  Yeah, I think it’s so cool that they actually have those robo boots now that you can put on and you can walk on broken bones ‘cause man back in the day have this huge plaster things on and they were just ridiculous. You couldn’t get them wet, you couldn’t step on ‘em, you get to change all the time ‘cause they got stingy…

Ben:                   I wear robo boots just for fun. So, Liz don’t feel bad I actually just wear my movable walking boots just to basically pull little hair on my chest. So…

Brock:                        Just didn’t make you walk like the Frankenstein’s monster?

Ben:                   Yeah, but this is the issue – is that folks who are active get injured and they get into some kind of gear to help them recover whether that be an arm brace or knee brace or boot like this. You keep exercising and you develop muscle imbalances or gait imbalances because you’re moving while trying to accommodate the piece of gear that you are tied to. So you know like Liz, she has – she’s concerned about the awkward gait of this walking boot causing problems elsewhere on her body and it’s a legit issue. I’ve even had something as simple as an ankle sprain, put me in a high ankle brace and gone running with that high ankle brace and then develop tendonitis on the underside of my foot because I was using different little foot tendons and foot ligaments and foot muscles because I was wearing that little brace that wrap around the bottom of my foot. So, and you know, and then you get this vicious cycle. This happens to athletes all the time. I got IT band friction syndrome so I started to wear this brace on my knee, I change with my hips move and then I got hip tendonitis and then throw my back because of that and my shoulders got all funky and it’s definitely one of these things where injuries pile up. So, you have to nip it in the bottom figure out how to stay fit when you’re injured, how to continually move with your injury so that as you’re moving you’re able to avoid a lot of these gait imbalances that would threaten to develop. So, I have 3 tips that I want to give to Liz. The first tip is the whole concept of the unilateral or what’s called the contra-lateral effect and we’ve talked about this on the podcast before.

Brock:                  This is where you curl, do bicep curls with your left arm but it’s actually is building your right arm as well.

Ben:                   Exactly. You do a contra-lateral training effect and so you want to make sure that rather than avoiding doing exercises when the opposite side is injured because you think that that might somehow avoid you creating an imbalance. You should do just the opposite and actually train the side that isn’t injured because you will get a contra-lateral training effect. And interestingly they did a study in the past couple of years in which they had folks not just do strengthening for the unaffected, uninjured side but they had them do stretching and what they found was that there’s also a contra-lateral flexibility and range of motion effect where – meaning that, and this still blows my mind how this works. I suspect that it’s because our fascia is relatively interconnected and kinda covers our entire body. Folks would stretch their left calf for example and experience greater range of motion in the right ankle. So the idea here is that you should be working the opposite side specifically in this case. You know, if you’re in the boot, let’s say on your right leg, you’d want to be doing left leg calf stretches, left leg, single leg, press single leg, calf raises, single leg squat if you can pull them off. Things that really work that opposite side.

[0:25:07.7]

                           So that’s one way to make sure that injuries don’t pile up is to continue to train and not be afraid you’ll gonna create imbalances to that continued training not just strengthening but also stretching for the opposite side.

Brock:                   And would you continue to train like would you actually go harder than you normally would or just stick with the same auto reps and weights that you would do on any normal time?

Ben:                    Stick with the same programming that you’re accustomed to with the…

Brock:                  It’s like eating for two and training for…

Ben:                    Yeah, with the exception that are obviously you know, your single leg squats gonna be a lot different volume and intensity than a double leg squat. But yeah, ultimately you’re still training at a relatively tough intensity. So, that will be number 1. Number 2 would be one of my favorite modes of exercise that I really geek out on if I’m injured because it provides a great deal of both cardiovascular and also muscular resistance. Meaning, what I’m referring to here is water running and water exercise but you specifically get this hydrostatic pressure of the water against your blood vessels so you’re having to work a little bit harder from a cardiovascular standpoint but you also are engaged in what’s called an isokinetic contraction meaning that the harder you push against the water, the heart rate pushes back against you so you get this nice strengthening effects too. Whenever I’m injured, I tend to be spending a lot of time either on a pool or a deep body of water like a lake or river doing everything from treading to aqua jogging to wearing the – they make like resistance training gloves that increase the resistance of your hands, they make water running shoes with special belt and fins that increase the resistance of your foot against the water, water running belts. There’s all sorts of ways that you can get a good workout on the water. An underwater mp3 player is essential for this because you’ll get bored to death running in the water. I’m a huge fan of water resistance. All the athletes that I coached if they get injured, one of the first thing we end up doing is aqua jogging sprint, aqua jogging drills, leg swings, arm swings, even some forms of water aerobics, gradually working up to water plyometrics. There are a ton of things that you can do in the water. So in addition to train the opposite side, get in the water, make it your friend and when I’m injured – because you’ve bounced back so quickly from it ‘cause there’s no muscle fiber tearing and curling only in the water up to everyday when I’m injured to maintain fitness.

Brock:                   I actually give my athletes water running brocoats as part of a taper.

Ben:                   Yeah, exactly. It’s really good for tapering and if you’re getting ready for big race and you don’t want a lot of joint impact, really good studies on how water running specifically can help maintain your maximum rate of oxygen utilization or your VO2 max. So, I will put a link, I’ve got a whole water running section now over at greenfieldfitnesssystems.com or I’ve just listed some of my favorite stuff like: my underwater mp3 player, water running shoes, water running belt, kinda some of the main things that you’d need. You can even add in if you wanna do like hypoxic training at the same time like one of these front manage snorkels with the cardio cap airflow restrictor on it, like you can make water running pretty dang hard, pretty macho, pretty…

Brock:                  Put a weight vest on.

Ben:                     Arnold Schwarzenegger asks – yeah, I don’t try the weight vest yet. I don’t know if I’d recommend that.

Brock:                            It seems like a terrible idea. What did I say? Okay, what’s number 3?

Ben:                    Be able to work ______ [0:28:28.7] early quickly. Okay so, number 3 would be something that I’ve already mentioned when I was talking about vessel flexibility and that this whole – I think it’s about 12-18 minutes but it’s the protocol laid out by Doug McGuff in the book Body by Science with the idea being that if you’re doing high intensity interval training like cardio to get yourself up to maximum energy expenditure to really exhaust yourself, you are going to suffer in terms of form, biomechanics, increase risk of injury, and all sort of things when you’re using that as a sole means to  build up tons of lactic acid or to train yourself anaerobically. If you put yourself on a series of say like five different basic exercises, and in Doug’s book for example: chest press, seated row, lat pull down, leg press, there’s one another that I’m blanking on right now. It’s five exercises and you do those exercises extremely slow and controlled to complete failure. You’re building up massive amounts of  lactic acids so you’re training your lactic acid buffering capacity, you’re increasing vessel flexibility, you’re increasing strength, you’re increasing venous blood flow return to the heart and specifically what’s called peripheral resistance in a lot of your blood vessels which also helps you to create more nitric oxide and you get all these downstream training effects in a very safe exercise environment. So, for example if I have an athlete who has injured their lower body but still wants to maintain their

[0:30:03.2]

                           cardiovascular status, I’ll not only have them do upper arm ergometer exercises like those weird, like spin resistance with your arms thing at the gym but I also have them do super slow and controlled chest press. Super slow and controlled seated row, super slow and controlled lat pull down and you have to go really hard. You have to check out your pride at the gym door because you might do 3 reps just super slow and it might take you 2 minutes to do 3 reps and you’re completely exhausted and that’s the only 3 reps that you do for that one machine but that works really well especially when you’re injured. You need to get a lot of work and you need to do it in a safe format. So that’s the last thing I’d recommend. Grab the book Body by Science and start into the protocol that’s laid down in that book and you can do that 2-3 times a week. If you’re going hard enough with that particular workout, you shouldn’t be able to do it more than 3 times a week. If you can handle that workout more than 3 times a week, you’re not working hard enough on it. Those would be my recommendations for Liz to keep injuries from piling up: super slow training, using the Body by Science approach, some water running then that contra-lateral training and stretching.

Brock:                  She also asked in her question about some hints and stuff to heal her fascia a little bit quicker and we’ve covered that before in another podcast. So Liz just go and do a search on bengreenfieldfitness.com for like healing quickly, recovering from injuries quickly, that kinda thing and you’ll find tons of stuff.

Ben:                   Yes. That’s Brock polite way of saying, “Let me google that for you.”

Brock:                  Exactly.

Donald:             Hey Ben and Brock! This is Donald calling Louisiana. I have a quick question about those big circular press together deli meat that you find in Deli’s Walmart stores like that. That can’t be naturally made and I’m just wondering if that will help your choice. It seems like a quick way to go and grab a couple of meat to make you a quick sandwich or something before or after the gym, it seems a little too convenient and too good to be true. So, I’m wondering what are the health benefit if any that those big, pressed together cut of ham, turkey, and chicken meats? What are the benefits of those or should I stay away from? Thanks, guys!

Brock:               Hmm, circular breast to the other turkey.

Ben:                   Hmm, turkey! So yeah, this returns to what we’re talking about before when it comes to…

Brock:               All the nitrites.

Ben:                   …nitrites and nitrates. So these are compounds that have been linked to cancer in lab animals and also in humans and you find lots of nitrates and nitrites in cured meats like ham, and bacon, and hotdogs, and sausages, and of course these wonderful big old cold cuts that you see there in the deli case at most grocery stores. Now the deal is that nitrates and nitrites are not necessarily unnatural. They’re both naturally-occurring substances that you find in food, and like we mentioned earlier you find them in water, and they’re actually produced by your body’s own cells. And they’re – they’re important in many chemical reactions within your body. But they can also when present in high amounts or when not opposed with natural nutrients that help them to be metabolized properly can do things like increase your risk of cancer. And these reactions in terms of nitrites and nitrates being more likely to cause things like reactive oxygen species and what are called advanced glycation end-products or compounds that essentially cause you to age faster and build up plaques in the brain and increased risk of cancer and all these other stuff, these reactions are more likely to occur in the presence of protein and meat that you’d find in a cold cut is of course mostly protein. Now if look at nitrites for example, nitrites get a lot less likely to be converted into harmful chemicals when they’re consumed in the presence of vitamin C and other antioxidants. So, in most studies that find a link between cured meats like we’re talking about these cold cuts and cancer, this link is only observed in people who eat the most amount of cured meat along with the least amount of vitamin C. And vegetables contain naturally high amount of vitamin C, as do fruits. Which means that the low levels of naturally-occurring nitrites and nitrates in vegetables and fruits are naturally controlled by the amounts of vitamin C and antioxidants in those vegetables and fruits. And so, it’s not a concern the nitrites and the nitrates in that type of environment. Now if you’re eating cured meat, and I’ll talk about some of the healthier varieties, they’re still gonna have nitrites and nitrates in them. But what you’d wanna do is make sure that you’re either treating that meat in such a way that you’re not releasing a lot of what are called nitrosamines or that you’re combining them with high amounts of vitamin C and natural antioxidants. So…

[0:35:11.0]

Brock:               Throw them on top of a huge salad.

Ben:                   Exactly! This is where things like lemon juice salads, greens, fresh fruits, things of that nature should always be consumed along with cured meats when you can and when you can, you should also look for the nitrite-free versions if you’re able to find those but at least get in vitamin C and antioxidants along with cured meats. Basically, eat your vegetables is what I’m trying to say. High amounts of antioxidants in vegetables can inhibit the conversion of nitrites into harmful compounds. That would be one thing to bear in mind. Another thing is that not all cold cuts are created equal. So, there are some cuts that are cooked. So if you think about pastrami and roasted turkey and roast beef and ham, those cold cuts are cooked lunch meat options and they’re generally derived from real animals and don’t have a lot of things like high fructose corn syrup and preservatives and you can usually find nitrite and nitrate-free versions. And those aren’t too bad compared to the relatively fake versions of those you’re gonna find in Oscar Meyer’s bologna and stuff like that. So the real meats that are cured and that often don’t see incredibly high heat as well are fine. And you can find the more natural versions. Some of the better ones that fall into that category if you’re looking at specific brands of good deli meats would be Applegate Farms, is a pretty good one and for turkey, there’s one called –I don’t know how you pronounce it, I think it’s Koaches? Koch’s? K-o-c-h? K-o-c-h.

Brock:               Koch.

Ben:                   Boars. Boars is not too bad. There’s another one called Dietz and Watson. That’s D-i-e-t-z- and Watson. And then Hormel’s is also really good. And if any of those you can find them, buy that brand name or the nitrite or nitrate versions or nitrite or nitrate-free versions of the others, that’s gonna be pretty good. Of course any time you can find organic, vegetarian-fed, grass-fed, no growth hormones, no antibiotics, those type of meats that’s gonna be a little bit better. And frankly, if you can’t find those versions and you’re at a pinch, choose the leaner ones with leaner cuts just because less of the toxins, less of the omega-6 fatty acids are gonna get stored just because a lot of that stuff tends to get stored in the fats so that would be a case where you’d wanna choose the leaner versions when you can. So, I’m a big fan of artisanal meats like cold cuts with some aged cheese and some freshly-made sour dough bread and that type of thing. But when we’re talking about the average cut at the grocery store, you just need to be careful. You need to make sure that you consume it with vegetables or fruits, or some other form of vitamin C and antioxidants. Use one of those brands that I just talked about and if possible, look for the nitrite or the nitrate-free versions.

Brock:               Or just buy yourself a proper ham or pork roast or something to make it at home, put it in the fridge, slice it up really thinly and voila! You have your own deli meat!

Ben:                   That’s right! And any of these meats if you cook them, or whatever saute them, mix them, anything like that, they produce a ton of nitrosamines. So if you were gonna reheat these, you need to do it really, really gently. Not like this guy who I knew who like, his go-to meal is he’d take the turkey or the deli meat and put it in the microwave with cheese piled on top of it. And when you just mix it at high temperatures, the meat naturally curls around the cheese if you leave it in there for a few minutes and then you just take it out and eat it, full of nitrosamine, cheesy goodness.

Dave:                 Hey, Ben! This is Dave from Aurora, Indiana. I just made my first batch of bone broth and it’s super delicious. The question I have is when I put it in the refrigerator, it looks like there’s a quarter inch of pure fat on the top, and I’ve just been heating it up and drinking it whole. My question is should I remove that fat or should I not? Thanks! Enjoy the show! Talk to you later. Bye!

Brock:               Crusties!

Ben:                   Hmm! Bone broth crusties! I love them! We make our own bone broth here in the Greenfield household and anybody who has made their own bone broth knows that you get this fat on the top of it. And it just kinda collects there on the top, and there’s some gelatin in there, there’s some fatty acids. You can get rid of that if you don’t like chunky bone broth, especially if you’re gonna move on and use your bone broth for other recipes, and you don’t want those other recipes to have a bunch of coagulated junk in them, or you want it to be of a certain texture, removing the fat is really simple.

[0:40:02.6]

I will put a video in the show notes over at bengreenfieldfitness.com/289 but all you need is a spatula, and you use this thin flat spatula and you slide it across the broth and you can basically remove the fat really easily. You can put it into a separate mason jar or any other storage container and then you can use that as a cooking fat. It works really, really great as a cooking fat that you can…

Brock:               I make candles out of mine.

Ben:                   Or you could do as Brock does and buy yourself some wicks and stay up late at night next to the fire-making candles. Because Brock has nothing better to do with his time than to skim fat off bone broth and make candles with it. Poor things!

Brock:               Seriously!

Ben:                   Do you really make candles with your bone broth fat?

Brock:               No, I don’t. I actually stir it back in. I was gonna ask you, with the technique I know it’s in the video but the technique with the spatula, do you do that before you put it in the fridge while it’s still on the stove cooling down?

Ben:                   No. No. You do it once it’s basically settled. Because it’s gonna take a little while once you put it in the fridge to separate. And it makes this gel. So then you can use that for – particularly for high-heat cooking. It’s very, very high smoke point, very stable at high temperatures. So that’s what I would personally use it for. Interestingly, you can also simply keep that on top of the bone broth until which time you plan on using the bone broth because it’s just like cellophane. It acts to protect the bone broth and keep it from degrading and keep all those rich and nourishing nutrients wrapped up inside the bone broth. So you can do it that way, too. So…

Brock:               I’ve had a couple of disasters where I’m stabbing at the layer of fat with a knife or something to try and get to the good stuff underneath and it just splashes everywhere. It can be quite solid.

Ben:                   Related to what I was talking about earlier about choosing lean meats if you don’t think that the animal that the meat is from was organic or grass-fed or something like that, same goes for that fat. If you’re cooking some kind of a chicken or making bone broth out of a whole chicken let’s say, if you have no clue where that chicken came from – the farm, toxins in there or anything like that, then you probably would wanna skim that away and not use it. So, that’s a case where you just have to kinda decide based off the situation that you’re in. So…

Elyse:                Hey, Ben! What do you think about the dehydrated peanut butters that take away all the fat before they’re packaged and resold?

Brock:               You crazy Americans! I’ve never seen…

Ben:                   You guys don’t have dehydrated peanut butter up there?

Brock:               I’ve never even heard of dehydrated peanut butter!

Ben:                   Oh, even several years ago when I was body building people were into dehydrated peanut butter just because it’s like a way to get all the peanut butter goodness that a lot of people frankly especially in exercise are freaking addicted to and get it without feeling guilty about all of the hydrogenated fats and trans-fatty acid, and everything else that we hear about is in regular peanut butter. And there’s actually a brand called PB2 that’s powdered peanut butter. It’s really popular here in the States, again especially among exercise enthusiasts and especially fat-phobic exercise enthusiasts because it’s a powder that they make by squeezing the oils out of the peanut then dehydrating what’s left over and you get this powder where there’s 90% of the fat removed from the peanut source, and it’s just basically de-fatted peanut powder. And you still…

Brock:               And what the heck do you do with it?

Ben:                   Well, you use it as flavor ‘cause you’re not getting any of the monounsaturated or the polyunsaturated fats or the vitamin E or pretty much any of the nutritional content of the peanuts. But what you are getting is concentrated powder flavored peanut goodness that you can add to smoothies and shakes and stuff like that.

Brock:               So is the protein still there?

Ben:                   Yes, some of the protein’s there. The PB2 the stuff that’s the most popular brand of a powdered peanut butter, it’s not organic and conventional peanuts are some of the most heavily sprayed crops that exist. So you get a ton of toxic pesticides on this stuff. Most of the brands they’ve added refined sugar to to make it taste even better. And there’s a risk that we talked about in the show before in the peanuts because unless they’re grown and dried in arid climate which the peanuts that are used to make this PB2 stuff are not, then you also have a relatively high risk of aflatoxins. So I’m not a huge fan of powdered peanut butter. I don’t think it’s gonna be that healthy for you unless you’re still kinda – let’s put it this way, if I had to choose between Jiffy and powdered peanut butter, I would go with powdered peanut butter just because I’m at least not putting that strain on my arteries and getting a lot of – a lot more of the free radicals that are gonna be found the type of fat that’s in Jiff. But I mean if you have the convenience and the luxury of being able to choose, I mean go with, go with an almond butter. Raw nut butter is the way to go.

[0:45:01.6]   

                           Raw almond butter, raw cashew butter that is much, much better.

Brock:               Macadamia butter.

Ben:                   Macadamia butter.

Brock:               So expensive but it’s so good.

Ben:                   Yeah! I mean the – I guess the one saving grace of powdered peanut butter is that it’s not dry heated or spray heated. So you don’t have that going for you with powdered eggs for example. But I may go thumbs down on powdered peanut butter.

Jin:                    Hi, Ben! Great podcast! I love listening to both of them. I was just hired in the Fire Department and want to maximize my performance. Right now I’m in training and working hard all day wearing the protective clothing that keeps the heat in and causes me to sweat more than I ever have before. While working, we’re also wearing around 80 lbs of gear. Some days I can feel my legs are about to cramp up and other parts of my body as well. I’d like to know what I can do to maximize my performance in this specific situation. Also to that, I will be working night shifts when I finish training. Do you have any recommendations for me so that when I work my night shifts, it doesn’t affect me as much? Thanks, Ben!

Ben:                   My brother’s a fire fighter that I was talking about earlier, he moved back off. I didn’t finish that story. Yeah, he moved back off from Hollywood. Now he’s a fire – well, he’s a fire fighter and paramedic and he’s one of the guys that flies on a helicopter.

Brock:               Cool! I wanna job where I go on a helicopter someday.

Ben:                   Me, too! Actually no, I don’t want a job where I go on a helicopter. I want a job that lets me buy a helicopter that I can park in my backyard and just go on anytime I want.

Brock:               And land on your roof.

Ben:                   That’s right! So, if you go to bengreenfieldfitness.com and donate $5 to the podcast, it will go into the Ben Greenfield helicopter fund.

Brock:               The helipad on your – on the roof of your new house. Anyways…

Ben:                   By the way, for those of you who want a good laugh, and I can’t talk about it too much on the show ‘cause we’d have to market as explicit, but Google Larry the Cable Guy helicopter. You heard that comedy part of Larry the Cable Guy?

Brock:               No.

Ben:                   Helicopter! Helicopter! Helicopter! You’ll laugh if you go Google it. I can’t talk too much about it though right now, ‘causeAnyways though, maximizing performance in fire gear. First of all, just this week I found a video about stress inoculation that rocks. I watched the whole thing during lunch one day just like spellbound and the video is about neural based learning for fire fighters. And I think anybody who’s military personnel, CO, police, cross fit, anything where you’re putting your body into extreme states of stress, and also at the same time either whether lifting a barbell over your head or putting an axe through a wall, or pointing a gun or something like that, you want to have good peripheral vision under stress. You want to be able to move more fluidly. You want to be able to visualize and handle pressure both in with your eyes open and your eyes closed. You wanna be able to learn how to stress-breathe properly. And you wanna be able to learn how to react to and learn from your mistakes as quickly as possible preferably in a situation where you’re making mistakes and having to learn from them very quickly. So this video goes into all of that. I will link to it in the show notes. Just like this free video online, I found it over on the biohacks blog website at biohacksblog.com and they even talk about nerve gliding in that video. Have you hear do nerve gliding before, Brock?

Brock:               No. No I haven’t.

Ben:                   So nerve gliding is where you actually will take a nerve – and this is one way a lot of people don’t realize, this over at carpal tunnel and go get carpal tunnel surgery or just be plagued by carpal tunnel for months – and there’s what’s called the median nerve glide and an ulnar nerve glide that basically involves putting your arm out to the side. And you just put your arm out to the side, I’m doing it right now, open your wrist, you move your wrist in a giant circle, and then you bring your arm back to the starting position, and what that does is it causes the nerve to actually glide or slide inside its protective sleeve. You increase range of motion in a nerve and you can actually use this to both improve your movement capability but also to decrease nerve inflammation or nerve immobility. Nerve glides are really cool. And this kinda goes into that in the video, too. But I would definitely watch that video. I saw this question come through and I’m like this guy needs to see this video or…

Brock:               Cool!

Ben:                   …anybody who’s trying to maximize performance in high levels of stress. But that doesn’t really address Jim’s question specifically like the thing with the heat. First of all, let’s talk about what you can do if you do get a cramp. We’ve talked multiple times in the show before about how cramps are not caused by dehydration or electrolyte depletion in most cases unless it’s really, really severe dehydration and electrolyte depletion.

[0:50:00.0] 

                           In most cases, cramps are caused by either fascial adhesions meaning lack of connective tissue integrity ‘cause you haven’t been foam rolling or doing deep tissue working off but you haven’t been tearing up your muscle fibers with weight training and stuff like that. So that’s one thing that can cause cramping which is not hopping on the foam roller enough, or getting a massage often enough. Another thing that can cause cramping is asking your muscles to do something under performance that you haven’t asked them to do in training. They go into protective spasm to keep themselves from tearing. And that’s a very, very common reason for cramp as well. And then another thing that can cause cramping is just basic stress like physiological stress combined with physical stress causes the muscle to go into that same protective spasm. And that will be more of a neural feedback bio feedback approach of being able to visualize yourself in that stressful situation and gradually teach yourself to become relaxed in that situation, basically be mentally ready for it. But let’s say that you cramp, let’s say you haven’t done any of those things that we’ve talked about before in the show, you’re in performance, whatever, you’re half way through the run in Ironman triathlon, or you’re in your fire gear, going up the stairs and you cramp, what happens is that the taste is something extremely salty. It can inhibit what’s called the alpha motor neuron reflex that causes a cramp. So it doesn’t fix the cramp by giving you salts and electrolytes because frankly the taste of something salty works so fast to reverse a cramp that there’s no physiological way that it is the salt being absorbed by a muscle that actually reverses the cramp. It‘s just the taste and the motor neuron response to that taste. So pickle juice is actually something that’s been proven in studies to be able to reverse a cramp. So that’s one thing that you can do, you can buy pickle juice off of Amazon, you can get pickle juice but you can also go the old fashioned way and you know when you go the grocery store and you buy pickles, Brock?

Brock:               Uh-hm.

Ben:                   You know the juice that’s in the jar?

Brock:               Uh-hm.

Ben:                   That’s pickle juice. So…

Brock:               (Laughs) Really?!

Ben:                   Amazing why there are people selling pickle juice though. Like has pickle juice shots like on Amazon and stuff. Anyways though, so yeah, pickle juice you just taste that. You can even carry a whole glass container just in case and taste that. The other thing that you can do is these electrolyte capsules, anything from salt sticks to hammer e-caps, to alph life, to any of these really salty electrolyte capsules, if you carry those in the little Ziplock bag or a tiny little plastic film container and you break it open and dump it under your tongue, it tastes nasty but it’s incredibly salty and can also reverse your cramp. So if you cramp up, just pickle juice, or open up one of those electrolyte capsules and put underneath your tongue and that can help out tremendously. I would also of course not play around with just waiting for the cramp to happen and fix it, I would instead train in specific ways that help your body to handle the heat, and help your body to handle what it’s going to be asked to handle while wearing that fire gear. So one of the things- weighted vest. Get a 40-50lb weighted vest. I like the ones with a Velcro strap across the mid section. If you go water running in it, as Brock and I noted, you might drown. But rockin’ that thing, spend your day in that thing, get used to that gear and get your body to experience the rigors of training in that gear. I was talking with Spartan champion and all around Obstacle racing badass Hoby Cow and one of his go-to workouts is he’ll run 1.5 miles on treadmill and he does a 60-seconds hard, 20-seconds easy and he just wears a weighted vest. And that’s his go-to workout. The dude only runs 10 miles a week, period. But his hardest workout of the week, the one that keeps him up awake at night before he goes and does the workout is this weighted vest 1.5 mile run on a treadmill. So, there you have that.

Brock:               Did you say his name is Holy Cow?

Ben:                   Hoby Cow. Baby probably call him Holy Cow. So that would be one thing. And related to that, they also make weighted compression shirts. So there’s this one – there’s this brand new company, it’s pretty cool, actually. I want to get one. It’s called Titan Force. And it’s the world’s only weighted compression shirt. So it’s this weighted shirt that has a zipper inside with 14 different pockets that you can put 8 lbs of hydrogel inserts into. And you can wear it hot. You can wear it cold. You can wear it when you’re on the treadmill. You can wear it when you’re working out. But it compresses heat or compresses cold up against your skin while at the same time providing resistance. So you’re getting this combination of compression, heat training/cold training which ever you’d choose and then you’re working against a greater amount of weight as well.

Brock:               So the little things that make the shirt weighted you can throw in the fridge or in some hot water or something?

Ben:                   Yeah, but it just fits you like a glove versus a weighted vest that kinda bounces around.

Brock:               I want one of those.

Ben:                   It’s pretty sexy.

[0:55:00.0] 

                           Yeah, I probably gonna get one. I’ll put a link in the show notes. I think you can get them on Amazon. Yeah, they’re called Titin Tech Shirts. That’s an option to a weighted vest as well, Jim. And then if you just wanna make things even harder if you’re getting in the sauna and doing some long sauna sessions getting your body able to get rid of heat more efficiently, produce more heat shock proteins and get all the advantages that we talked about in the podcast episode with Dr. Rhonda Patrick which is a great episode about how to use heat to increase your resilience to stress. Sweet Sweat is this other thing that you can smear on your skin before you get in the sauna. And it’s wax, pomegranate, coconut oil, I think there’s some cayenne or some kind of a hot pepper type of extract in there to help bring blood flow to the surface, aloe vera extract. And you sweat like a freakin’ horse when you put this stuff on and you go into a sauna or any other hot environment and just jacks up the sauna experience on steroids ‘cause you swear way more. So you could use this as well just to get yourself used to being extremely uncomfortable in those hot situations, and I mean if I were in your situation and I knew that other people’s lives are on the line when I was hot in the heat and everything, I would go out and I would do rock sessions with the weighted vest on in the heat in the middle of the afternoon. And if you can’t do that, you get a little heater, you sit it next to a treadmill in your garage and you just rock, basically heat plus weight plus activity, as simple as that sounds. Number one thing I find people cramp is they just have not prepared their bodies adequately for what their bodies are gonna experience in that stressful situation.

Brock:               For the people out there who don’t speak American, rock equals hike.

Ben:                   Yeah! Just a fancy word for hiking, walking. Whatever!

Brock:               It’s sort of a hillbilly word for hiking.

Ben:                   Yeah! I’ve been rocking every Sunday to get ready for SealFit. And actually it was so hot this past Sunday and there was so much smoke in the air from all the forest fires around here that I was kinda scared. I wasn’t sure what was gonna happen to my body with this combination of heat and smoke and everything, speaking of fire fighting. So I went to this hill by my house. It’s like this super steep. It’s about an eighth of a mile long or so and just went up and down the hill. Did 26 repeats up and down the hill, swearing my way. It was the most boring workout. I was listening to the podcast and just going up and down, up and down, up and down.

Charles:            Hi, Ben! I was wondering, I just recently buy your book, your audio book, or rather your Kindle version of book, and I was wondering exactly where its alluded audio book was. I called Audible and they say it doesn’t exist. So, kind of interested in finding out. Thanks!

Brock:               Well, Charles!

Ben:                   Wow! Funny you should ask! 

Brock:               Funny you should ask!

Ben:                   Funny Brock should decide to play this question the very week! No, I actually – so I’ve been recording- here’s the story, here’s the story…

Brock:               Yeah! Start from the beginning.

Ben:                   …from the beginning. I’ve been recording the Beyond Training audio book and I was…

Brock:               For three years.

Ben:                   It just kinda opened a kimono here. I didn’t make much money on the Beyond Training book. I didn’t get an advanced. I got zero dollars for that book. I pretty much just wrote it and I get a little bit of royalty income. But trust me, when you write a New York Times bestseller, that does not mean you make much money off of it.

Brock:               Yeah, it doesn’t equal millionaire, it just equals success.

Ben:                   But I know I have a lot of podcast listeners, like eighty to ninety thousand people who download one of these episodes over the year that the podcast comes out. So I was like – well, I know people are gonna listen to my book so when I negotiated the contract for my books, I don’t have an agent or anything, I just kinda made things up as I went. I told them I want full audio rights. I wanna be able to record the audio this book and do whatever I want with it. And so my publisher was like ‘Okay, you can do that.” And so I had all these grand aspirations, too, within a few weeks after the book was out. I have already (inaudible). After spending about 30 hours in front of the microphone, I’m up to chapter nine, just finished chapter 9.

Brock:                  And there’s 24 chapters.

Ben:                   Yes! You do the math.

Brock:               And they get progressively longer as the book goes on.

Ben:                   It is taking forever to record this book. So finally, and Brock kinda talked about this this week. We’re like, let’s just start putting out these chapters as soon as I record them. And that is what we’re doing right now. So for those of you who may not know about this, there is a secret hidden channel of the bengreenfieldfitness podcast episode where about every month we put out  2-3 bonus podcasts, insider interviews, interviews we didn’t release on the main feed ‘cause we had too many interviews for that month or we had something that was a little bit more top secret or controversial, we put it all on the bengreenfieldfitness premium channel over at bengreenfieldfitness.com/premium.

[1:00:08.3]   

                           Or if you use our free app any of the episodes that you see there on the app that have the lock bottom next to them, you can unlock those if you’re premium and it’s $10 a year. Actually, it’s just $9.99 a year, a year to have access anywhere in the world, like US, international, anywhere you can have premium access. Anyways, we’re gonna start doing and beginning with the 9 chapters…

Brock:               We’ve already started doing that.

Ben:                   We’ve already started. If you own the app which is free, or you’re part of the premium channel you don’t have to own the app for that, you may have noticed that the book chapters of Beyond Training are now appearing one by one, magically, at the premium channel.

Brock:               For the curious people, they’ll notice that we accidentally released the introduction before the preface.

Ben:                   There you go! So all of that is there – the introduction, preface, wrong order, Brock’s fault.

Brock:               I’ll rectify that next week.

Ben:                   bengreenfieldfitness.com/premium, Charles and everybody else, who’s wanting the audio version and eventually be available on Audible, but now you can just go and get access to it. Kinda like as it comes out. Step by step.        

Brock:               Sort of like when Charles Dickson used to really sold his books one chapter at a time in the newspaper.

Ben:                   Did you just call him Charles Dickson?

Brock:               I think I did!

Ben:                   It’s Charles Dickens! Just like that!

Brock:               Charles Dickens! Morals Chickens!

Ben:                   So speaking of weird names, we have an interesting iTunes review this weekend. 

Brock:               Oh, yeah! I almost forgot about the whole iTunes review thing.

Ben:                   And if you hear us read your iTunes review on the show and you email us to tell us, we will email, not email you, we will send you using regular mail the little post office guy will send you a Ben Greenfield Fitness gear pack, a sweet Ben Greenfield Fitness beanie, a BPA-free water bottle that you can drink your Evian or your Gerald Steiner…

Brock:               Perrier.

Ben:                   …or your Volvic water from, and also a Ben Greenfield Fitness workout shirt that’s awesome, that isn’t like a big cotton tent, but actually cool sexy shirt.

Brock:               Doesn’t get smelly the first time you wear it either.

Ben:                   You can buy all that gear and support the show at bengreenfieldfitness.com/gear or you can leave us a review and it looks like ProFitmom left us a review.

Brock:               Nice! And we have to read the title of the review ‘cause it sort of ties in Ben Googlefield podcast.

Ben:                   All the ladies call me Googlefield.

Brock:               So it goes like this –“Yes! That’s Ben Googlefield, since asking Ben is better and easier than searching on Google. He does great research…

Ben:                   I don’t know about the easier part.

Brock:               Yeah, you have to wait weeks, perhaps months sometimes to get your answer, but anyway – “He does great research and is on top of the latest news and products. I’ve learned so much over the past few years that I have been listening to the podcast plus he has inspired me to go back to school to get my masters in Integrative Health and Nutrition, too. Thanks!”

Ben:                   Hmm. Masters in Integrative Health and Nutrition. You know what, Brock?

Brock:               What?

Ben:                   I can Google that for you.

Brock:               (Laughs) Have you used that website the “Let me Google that for you?”

Ben:                   I have used let me Google that for you.

Brock:               I use that for my Dad all the time ‘cause he asks me all these questions and I just send him the letmegooglethatforyou site.

Ben:                   What’s the url? It’s not letmegoogleitforyou. It’s l-m-g-i-f-y, right? L-m-g-i-f-y.

Brock:               If you just google, Let me google it for you, you’ll find it.

Ben:                   l-m-g-i-f-y That’s right!  There it is! Cool! 

Brock:               Isn’t that great Passive or passive aggressive thing to do.

Ben:                   Check that out and by the way, stay tuned this weekend for another killer insider interview. I will surprise you and let you wait with baited breath to see what that is all about. Until then, happy googling! And have a healthy week!

Brock:               Thanks, Mr.Googlefield!

Ben:                   Thank you, Googlefield! Googly, googly, googlefield!

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

 [1:04:46.0] END

How To Get Amazing Arms And Legs (And Why Exercise May Be Less Important Than You Think)

jjvirgin

That’s JJ Virgin pictured above.

I first met JJ at a health conference in New York. I looked at the person seated in the chair to my left, and then I did a double-take as I realized that this woman sitting next to me had some of the most impressively toned arms and legs that I’ve ever seen in my life.

I was even more shocked when I found out how she exercises.

She’s going to spill the beans on how she got such amazing arms and legs in today’s podcast, in which you’ll also find out why exercise may be less important than you think.

Resources we discuss:

-JJ’s books, including “The Virgin Diet”

-CNN story of JJ’s son

-6 Weeks to Sleeveless And Sexy book

-JJ’s Fit Club

-Retinol Cream

-Purigenex Skin Care line

-Thorne Clay SkinCare bar

-Clarisonic Skin Cleansing System

-Nuskin Ageloc

-Nerium Age Defying Cream Kit

-Annmarie Gianni Skin Care

-Beef Protein Powder

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

Do you have question about how to get amazing arms and legs, and anything else JJ and I discuss in this podcast? Leave your comments below!

Episode #288 – Full Transcript

Podcast #288 from http://www.bengreenfieldfitness.com/2014/07/288-why-a-vegan-diet-helped-bill-clinton-best-fitness-phone-apps-standing-lawn-mowers/

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Introduction:   Episode #288 of the Ben Greenfield fitness:  5 Ways To Get Fit With an iTunes Gift Card, How To Workout If Your Hands Are Broken, Why A Vegan Diet Helped Bill Clinton, Natural Remedies for Hair Loss, and Standing Lawn Mower Fitness and much more.

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

Ben:                   So I got a funny story for you Brock.

Brock:               Alright, bring it on.

Ben:                   Last week we talked about water fountains and germs on water fountains…

Brock:               Oh yeah, yeah.

Ben:                   Episode 287 and so that afternoon I went to the gym and I got a drink from the water fountain and when I walk up to the water fountain, kinda like I was talking about in that episode. There’s like the tall water fountain and the short one and so – and I don’t know why they have the short one ‘cause kids aren’t allowed in that area of the gym anyways but I bend down and start drinking from the tall water fountain ‘cause nobody’s at it and I start drinking and this guy walks up behind me and starts waiting behind me and mind you the short water fountain is there and available beside me. You wouldn’t wanna get down like I have to lift anything like that and actually bend over at the gym.

Brock:               Not at the gym.

Ben:                   So, – and then another guy lines up behind him and then a chick lines up behind the next guy. So there’s 3 people in line behind me and to make matters worse, I notice the chick ‘cause she’s actually my wife, once I recognize her. So there’s 2 people in line behind me, one being my wife and I know that she’s gonna take that I’m a total asshole for doing this but I just keep drinking and I’m like I’m gonna do a stare down. Total faceoff like – I’ll just go. We’ll see who breaks first. So they’re playing like water fountain chicken right? I’m just drinking and drinking and I’m looking at the guy behind me right straight in the eye as I’m drinking. Just waiting to see what he’s gonna do and finally the guy behind him walks away and I stop drinking and I say to my wife and to the other guy, I’m like, “you know, there’s other fountain that works”, and then I turn around and keep drinking and I just stared at the wall and by this time my stomach getting full and I’m actually starting to (laughs) wonder if I get a break from – if I’m gonna swear first and finally, stand-up and turn around and my wife is the only person left there and she stood around and waited for me and she was given me a pretty dirty look after waiting about 2 minutes to get a drink but freaking A, that’s exactly what I was talking about on last week podcast about how funny it is that people will not use the short fountain at the gym.

Brock:               You know, I got – I’m wondering if maybe there’s something you don’t know about that little water fountain.

Ben:                   Hmm, yeah.

Brock:               Like maybe they’re actually pumping cyanide through there or something and you’re the only one who doesn’t know.

Ben:                   Or that’s the one that’s where spitting gum, spitting in general. Well, either way – what do you think? Shall we jump in today’s news flashes?

Brock:               Yeah, ‘cause we got to keep moving. I’m freezing to death.

News Flashes:

Ben:                   Brock, before I jump in to this week’s news flashes, you mentioned you’re freezing to death. What’s going on dude?

Brock:               I’m actually shivering. I decided that my ice pads weren’t cold enough so I actually took the tap off my tub and adjusted it and I manage to make it colder than I’ve ever made it before and I had a nice 20 minute ice bath and that was about 15 minutes ago and I’m still shivering.

Ben:                   Back it out. Did you put ice in the ice bath or you just like ran as cold of a water temperature as possible in to your bath.

Brock:               Dude, I live in Canada. You don’t need to put – well, especially if you hack your tap, you don’t need to put ice in the water.

Ben:                   No, you need dude and you’re gonna be careful what regions of your body you get this on but they make this stuff called Sweet Sweat and it’s like cayenne pepper and essential oils and essentially it’s what cyclist use as what’s called an embrocation cream in hot weather and you put it on your body and it attracts blood flow to whatever the body that it’s put on and again, guys do not use this in the wrong way. It does not produce a pleasant tingling experience like you might expect and I have accidentally slathered some in my nether regions before and paid for it. So, that’s actually worse if you google embrocation cream – e-m-b-r-o-c-a-t-i-o-n.

[0:05:04.7] 

                           I watched a movie “Bad Words” the other night by the way. It’s a spelling bee movie with Jason Bateman.

Brock:               Oh! It’s that what’s about? I saw the title of that movie somewhere. I’ve no idea what’s all about.

Ben:                   It’s about this adult who tries to crush kid’s spelling bees to win checks and trophies. It’s actually pretty funny. Anyways though, yeah embrocation cream dude.

Brock:               Yeah, I think I’m letting my body heat up the natural way ‘cause I’m burning all kinds of stuff doing that, right?

Ben:                   Uhmm and speaking of burning all kinds of stuff, I’ve got a – a pretty crazy kick start I wanna talk about that I found on kickstarter that I think would be interesting to folks but before I jump in to that I should mention that not only have I been doing a ton of online workshops for all these like free conferences and videos and podcast and stuff, I know it can be sometimes hard for folks to keep up with where I’m at and I try to talk about things that are different on what I talk about this podcast. When I get on another podcast and conferences and videos, the best place to kinda track that study ‘cause I always tweeted out. If you go to twitter.com/bengreenfield, I will tweet out not only the latest and greatest research studies, three of which I’m about to talk about but also where I’m at if you kinda feel like it’s the Where’s Waldo thing. So, check that out.

Brock:               Have you start wearing crazy stripe dude?

Ben:                   I’ve always done that. So this kickstarter is called “Can Women’s Sweat Treat Low Testosterone in Men?”. And ladies by the way if you’re first time listener of the show, this is not a show that’s just for dudes but this particular study is probably pretty skewed towards the dude population. So what they’re doing in this kickstarter is they’re gonna give a group of young women scrunchies which up there in Canada you probably call them hair ties. We call them squanchies. So they’re gonna wear their squanchies for a week and then what the researchers are going to do is send these scrunchies to low testosterone men and this is kinda like a clean version of those websites where you can like order women’s panties basically except they’re sending you scrunchies and what they’re going to do is investigate the effects in testosterone levels of low testosterone men when they’re exposed to female sweat via salivary testosterone measurements after exposure to these scrunchies particularly by rubbing the scrunchies against their upper lips. (laughs) Totally not kidding here and they say if they run out of scrunchies, they’re gonna use gauze pads instead of scrunchies. This is actually a study that’s done by a researcher and I believe he’s in grad school (I’m not for sure on this) well, you can read the kickstart, I’ll link to it in the show notes. It’s over at bengreenfieldfitness.com/288 for anybody who wants to take part in this research study. Ladies, who wanna wear the scrunchies or guys who wants smell/taste these scrunchies but he went from testosterone in the 300 to a testosterone that was in the upper 800 by taking a summer dance class at his university 3 times a week for 8 weeks with a dozen sweaty young women.

Brock:               Oh, I thought it was from the scrunchies.

Ben:                   In the actual kickstarter, there’s a lot of really good research that shows that sweat can actually have an effect on men’s testosterone particularly the smell as well as the taste of women’s sweat and the interesting thing is when I go to Bikram Yoga which I’ve actually heard described as a bunch of people having sex with their clothes on, I’ve noticed that I’m definitely – I’m hoping my wife doesn’t listen in this particular episode but I’m…

Brock:               Yeah, ‘cause that’s not yoga that you’re going to.

Ben:                   Yeah, I’m mildly horny when I get out of Bikram Yoga and I think it’s because usually I’m the only dude in there and I’m pretty much immersed in women’s sweat molecules for about 90 minutes. So, and I also hope that none of the women who are in that Bikram Yoga class listen to this either ‘cause all, I’m a total creeper now. That’s not why I go to Bikram by the way but I supposed it probably be like a beneficial side effect if you have low testosterone or you want to increase testosterone, right?

Brock:            You wouldn’t be the first guy to go to a yoga class for that reason. I’m quite sure.

Ben:                   Yeah, interesting. So, my apologies to the ladies listening in for that extremely male skewed first news flash but you can’t argue in science and it might work in reverse too although I’ve never actually had a lady compliment me on the smell of my sweat. I think my wife last described it when I walked in from the gym, I forgot to shower is meaty. So, there you go.

[o:10:07.0] 

Brock:               That’s not horrible.

Ben:                   Meaty?

Brock:               Yeah, that’s not an insult.

Ben:                   I don’t want to personally smell meaty. I’d rather smell like musky or something like that. Anyways, another interesting new thing that’s out there is coffee flour.

Brock:               Yeah, I saw that.

Ben:                   It’s a new transformative process to bring in a new food source to life particularly flour that…

Brock:               That’s  -f-l-o-u-r  not -w-e-r.

Ben:                   Yes, not coffee flowers although that’s a great holiday gift idea. These are gluten-free, high fiber, protein-rich antioxidant and vitamin-rich flour products made from coffee. The way that they’re described on this website are a unique flavor with floral aromas, citrus/rose-like – and by the way, I would be fine with sweat smelling floral, anything but meaty – that you can use for bread, pasta, meat rubs, desserts, chocolates, etc. and the idea here is that when coffee beans are traditionally processed, they’re separated from what are called the coffee cherries and then you get this fruit pulp and usually billions of pounds of this unused fruit pulp gets left to decompose or just discarded and that can actually cause harm to local eco-system where they’re growing coffee. So they’ve now developed this process that would convert the coffee cherry pulp into an all new natural food ingredient known as coffee flour. It’s a very interesting story and I think it’s cool. I lost stuff like this you know, kinda like the cricket protein bars where you can help up the planet a little bit and provide people with food and find the use for something that you normally discard like your left-over crickets. I will link to that article over at bengreenfieldfitness.com/288 as well. And then finally, we’ve got a very interesting article that appeared on team beach body which I read everyday. No, I was just… somesome

Brock:               You say, teen? Teen beach body?

Ben:                   Ah, no. Don’t go to teen beach body. I’ve no clue you’d get there. Team beach body which I assume it’s just a group of bloggers that work for beach body fitness but this is an interesting article about 18 Ingredients That Sound Dangerous But Aren’tactually dangerous and it’s kinda interesting because these particularly ingredients gets thrown around and health and nutrition circles as though they’re like the worst alien foods on the face of the planet but in fact they’re not all that bad, a lot of them. So, some of the ones talked about in the article are like propylene glycol alginate. You’ll find that sometimes in salad dressings, you’ll find it in beer for foaminess, some ice creams have it and a lot of times that particular ingredient scares people away ‘cause it looks like one of those things where you hear health enthusiast say, “If you can’t pronounce it, don’t eat it.” Right?

Brock:               Yeah, yeah!

Ben:                   But it’s just a powder made from kelp and as the name would imply, algae, PGA – propylene glycol alginate. So, that’s one that’s not dangerous. There’s another one, carboxymethyl cellulose which thickens and prevents crystallization in foods. And…

Brock:               Ah, I’ve seen it in like coconut ice cream and stuff.

Ben:                   Yeah exactly. Jellies, icing, some wines have it and all it is it’s cellulose derivative derived like cell walls of plants. The same thing you’d be eating if you say, “I made a smoothie out of Kale.” So carboxymethyl cellulose, another one that’s not that bad. There’s obviously the whole list on here and I won’t look over all of them but let’s go with another here. Ah, castoreum (laughs) – this is one that I’ve seen catch a lot of plaque on the internet. So it’s used to produced berry flavoring or vanilla flavorings and it is a secretion that’s extracted from what are called castor sacs which you…

Brock:               Oh! From the beaver!

Ben:                   … find on the butt of a beaver.

Brock:               Yeah, beaver anal gland.

Ben:                   Exactly, it’s beaver anal gland extract and it’s kinda interesting, what the article says, if that freaks you out wait until we tell you where chicken eggs come from. It’s kinda true so it’s actually generally recognized as safe and you’re gonna find it in some baked goods and some frozen dairy products and even yes, chilling gums. Ultimately, it’s an interesting article and you should go check it out. It’s called 18 Ingredients That Sound Dangerous But Aren’t.

Special Announcements:

Brock:               So, do you have any big plans for August?

Ben:                   Hmm, I just signed up to be a Gladiator.

[0:15:02.9]

I signed up for the stadium race in San Francisco – the stadium Spartan race in San Francisco.

Brock:               Oh cool! That’s one of the races that actually all happens indoors?

Ben:                   Yeah, it’s inside the stadium so you like do rowing and you carry heavy stuff up the stadium stairs and I honestly don’t know what all else is involved but I guess I’ll find out on race day. We actually talked about in recent podcast episode at obstacledominator.com if you wanna listen in into what stadium Spartan races are all about. But the reason I’m doing it is because, for any of you listening, we’re gonna be at Ancestral Health Symposium. I will at the Ancestral Health Symposium presenting a poster on the benefits of standing vs. sitting and some of the recent research to come out on that and that’s gonna be at Berkley.

Brock:               A poster. Like the thing you hang on the wall?

Ben:                   Yeah, it’s a poster. I just stand there holding the poster and talking.

Brock:               That’s good work!

Ben:                   Three days straight and I just leave my poster on the ground when I go and race my Spartan. So, that will be August – I believe it’s like the 7th through the 10th. I’ll be down at the University of California, Berkley for any of you who will still wanna sign up for the Ancestral Health Symposium or the AT & T Stadium Spartan Race. There’s probably still time for that. I will also with my wife and kids be over in Washougal, Washington for another Spartan race over there. For anybody who happens to be over there, say “Hi,” we’ll be the family walking around with the twin boys and I don’t know if there’ll be other families walking around with twin boys. But we’ll be there. And then also I will be down in August at SealFit in Kokoru Camp – Mark Divine SealFit Camp and I’ll be there during the third week of August basically like August 18th through 24th, something like that. So anyways, be down in California a lot of these months and yeah, so the other thing that I wanted to mention for folks is that sometimes hard to keep track of everything that I recommend as well as what I have to offer like my books and that kind of stuff. So, we just launch a brand new website called greenfieldfitnesssystems at greenfieldfitnesssystems.com. Super friendly to use and easy to find what you’re looking for from blood and lab and saliva testing to supplements to books to coaching. Pretty much anything that you’d need is over there. So for those of you who have sometimes felt lost in the four corners of the internet trying to hunt stuff down, it’s a good place to go – greenfieldfitnesssystems.com.

Brock:               And it looks good on your mobile device as well.

Ben:                   Hmm, is that what you’re doin’ in the bathtub? Surfing on the mobile device, looking at websites?

Brock:               Maybe?

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

Listener Q & A:

Tim:                  Hey Ben, hey Brock! This is Tim from Massachusetts and I was calling in with a – different question. I had a very generous gift of a $1,000 in iTunes gift card from one of my customers and I guess my question to you guys is, if you were be given a blank check for (inaudible), do you just spend on only iTunes help or well being apps? What would it be? Is there any expensive or upper-end or even like I said even that’s not directly help your way or some sort of nice well being app? Where would you invest your money and any answer will be greatly appreciated. Thank you!

Brock:               A thousand bucks!

Ben:                   It’s a lot of money for iTunes. Honestly like it’s almost annoying. I got a $1,000 gift card once and I really, really wish that I just got a $1,000 because I think I still have like $500 left on the gift card and half the vendors that I try and use the gift card for don’t accept it and it’s annoying to me, kind of annoying that I have $500 but I don’t know how to spend it unlike this American Express gift card, so.

[0:20:11.9]

Brock:               That’s what they call first world problem, isn’t it?

Ben:                   Yeah, I think so. So, if I had a thousand dollars for iTunes, uhmm uhmm!

Brock:               If I had a thousand dollars…

Ben:                   Well, I am gonna open up my phone here. I’m not in the paid phone apps but I do have a few. I’ll tell you my paid phone apps you can use up like 1% of your $1,000 on the $1.99 phone apps that I use. I’ll give you 4 of them that I really like that I use pretty regularly and then also I’ll give you access to a whole cornucopia of goodness that you could easily blow your thousand dollars on and get really fit in the process. So first of all, you’ve got the SweetBeat HRV sweet beat life phone app. This is the one that I start everyday with. So, I roll over still in bed, I put on a bluetooth heart rate monitor that will transmit a signal over to the phone app and I turn on the phone app and I’m not a hitch fan of wearing bluetooth all day long or like having self-quant devices on your body all day long but I just do it for 5 minutes in the morning and it sends this phone app feedback from my sympathetic and my parasympathetic nervous system that allows me to make educated decisions about the way that I’m going to exercise and the amount of relaxation that I need to take part in that day. This morning is a perfect example. I did about 20 minutes of yoga and deep breathing this morning because I had a really, really a low frequency output into my sweet beat app and low frequency is basically elevated activation of your sympathetic fight or flight nervous system. So I knew that I needed to kinda relax myself in the morning. So, you also get just like a morning number for your heart rate variability like whether it’s high or low so you can decide if you’re gonna take an easy day for example if it’s low or you know that maybe whatever you did for nutrition and fitness the day before were spot on ‘cause you wake up the next day and heart rate variability is high. So, I really like that one – the SweetBeat HRV monitor and that’s probably the most expensive app that I have in my phone, I think it’s $9.99. There is another one that I used when I’m sleep at night because we have trains that go by our house and I use this one on an airplane and when I’m at a hotel and it’s a White Noise app. Now I learned recently on the – I did a parenting course, Ari and myself from lessdoing.com, who’s been on this podcast – he’s a productivity expert and he has twins and so he and I actually kinda match heads and put together about 10 different mini-courses on parenting. It’s over at udemy.com/doubledads. Really cool course like videos, audios, transcripts, stuff like that for parenting but one thing that he talked about was his white noise app and how you shouldn’t play white noise for your kids because it disrupt their sleep cycles but it doesn’t do the same thing in adults. I use that to cover up noise and sleep better and I think that’s a dollar and .99 cents.

Brock:               It’s that what it’s actually called – white noise app?

Ben:                   Uhmm, yeah. I’ll link to each of these in the show notes for anybody who wants to click and grab them.

Brock:               I use one called sleep pillow.

Ben:                   Yeah, that is just much sexier name. I like it! Sleep pillow.

Brock:               I think when you and I are rooming together in Kona, we’ll have the battle of the white noise apps.

Ben:                   That’s right.

Brock:               It’s kinda been the noisiest room in all the places.

Ben:                   Yeah, yeah. Brock’s gonna be covering the race Ironman World Championships in Kona for Endurance Planet. So should if you’re gonna be in Ironman, Hawaii, Brock and I will both be there. The next thing is the SafariFit phone app. I love this one for when I’m just like travelling and I wanna do a quick workout in my hotel room or in a park or anywhere…

Brock:               And you’re wanna pretend you’re some type of animal?

Ben:                   And I get my giant gun and my Teddy Roosevelt glasses, my khaki shorts and my little tie thing that goes around my neck to dab away sweat off my cheeks and I head out and hunt for lions. It’s called the SafariFit phone app. Check it out! SafariFit. No, it’s like a bunch of animal-esque movements like the flamingo and the lemur and the parakeet and all these word moves that you can deal with just like picnic benches and tables or like the end of your hotel bed or the floor. Really cool app though, it just like kinda outsourcing the whole body weight workout thing and it’s on your phone which I like. It’s pretty cool, it’s got like 4 different fitness levels on it. I don’t know how much it is, I think it’s maybe like $4.99 or something like that but that one’s called the SafariFit phone app, that one is pretty cool and then a couple of others. I use this the other day to send a message to you Brock but I’ll use this when I don’t have time to type an email but I want to respond to someone and I don’t want to do the thumb typing on my phone.

[0:25:11.0]

It’s called the Say It, Mail It Recorder. So all I do is I open up my phone I say it and then I click mail it and just mails whatever I said as a voice memo to whoever. Whether myself as a reminder to me or to anybody else so, it’s called the say it, mail it recorder.

Brock:               It’s kinda fun actually getting those although I’m always incline to try to talk back and you don’t listen.

Ben:                   Uhmm, yeah. You talk back. Nothing happens.

Brock:               Yeah, you’re very unresponsive.

Ben:                   Yeah, technology doesn’t work that way. So the other thing is the Ben Greenfield fitness page on iTunes. I don’t know if people are aware of this but pretty much every book I’ve ever written is available on iTunes as a downloadable book that you can read and what – like I have a kindle so I save most of my books on kindle but apparently you can buy books on iTunes and read them from your app. These kids say these days, so. (laughs) Anyways, I’ll put a link in the show notes and if you click on that link like everything from like my book, Beyond Training is $9.99. Looks like you know, Run with No Pain, Red, like all of my books are around here, Red Diet, A Hundred Ways To Boost Your Metabolism, so they’re all in the iTunes store and they’re all – it looks like one of my books is like .99 cents. So, you can get all – I actually didn’t notice until I was trying to figure out what I would use a gift card for and I’m like, “Hey, I’m actually on iTunes,” so, I’ll put a link to all those books and then finally here’s the other thing. You can do in app purchases with gift cards. So, if you’re using something like and here’s something I haven’t tried out yet but like that SweetBeat phone app that I talked about for example, it has the option to do an in app purchase of like they’re little sticky things that you can put on your body to

Brock:               Yeah, health patch.

Ben:                   Uhmm, yeah like measure your heart rate variability during the day or maybe during a workout. You can buy those in the app, it’s like – it’s like 200 bucks or something like that. I don’t know if you could use your gift card for that but pretty much almost any in app purchase, you can use a gift card for. So you just wanna make sure you load up your gift card to iTunes and any purchase that you make can be processed by iTunes that come off the gift card balance, so that’s another idea.

Brock:               I like it!

Ben:                   Did I miss anything dude?

Brock:               Ah, I was gonna throw a couple of things just, I don’t know about you but I have trouble doing yoga sessions at home all by myself so getting some yoga videos, I found really helpful. I downloaded a couple of Rodney Yee’s yoga videos…

Ben:                   Uhm, that’s not gonna get your testosterone up.

Brock:               No, not.

Ben:                   Rodney’s a great guy but

Brock:               Yeah, unless you get some of those scrunchies.

Ben:                   Yeah, except – yeah that’s true. You can get these scrunchies and then do Rodney Yee yoga at home with like somehow like glue this scrunchie to your upper lip.

Brock:               Uhmm, uhmm. I like it.

Ben:                   There you go. Kinda get that scrunchie Hitler look . (laughs)

Brock:               Good old scrunchie Hitler. Bad guy.

Ben:                   And was there another one?

Brock:               I was gonna suggest also there’s all kinds of like learn new language, learn how to play an instrument, apps and books and we always talk about like keeping your brain sharp and keeping that neuro plasticity is all about making yourself learn something that you kinda suck at to begin with like not doing something you’re already kinda good at just getting better at it but actually starting from scratch so I’d recommend like choosing a new language or choosing a musical instrument or something like that. Download a book, download an app, download a video, something like that.

Ben:                   Oh and by the way, the Udemy courses I talked about, the parenting course. You can get that via in app purchase, you can download the udemy app for free to your phone and then you could get my entire new parenting course as an in app purchase. So, there’s that too.

Brock:               Nice! Beautiful! And I wouldn’t be a patriotic Canadian if I didn’t also say, download the greatest hits of Rush.

Ben:                   (singing) Closer to the heart. Closer to the heart. Closer to the heart.

Brock:               Beautiful!

Lee:                   Hey Ben, this is Lee from Florida. About two weeks ago I broke both of my hands going over my handle bars on my bicycle. Now I’m looking for alternative methods of exercise. Before I was doing triathlon, swim, bike, run, with some weight training, rock climbing, and racquetball. Seems that most of those things require grip strength which I don’t have anymore. Any suggestions on what I should do?

Brock:               Lee! Dude! Bummer!

Ben:                   Sounds painful. I actually had a snowboard accident so I’ve been where Lee has been before but with one hand not with both hands. So…

[0:30:00.4] 

Ben:                   If it’s just one hand you can get this whole contra lateral training effect. Basically, I torn my MCL; you have an MCL not just near your knee but also in your elbow and I landed with an outstretched arm coming off a jump on my snowboard and…

Brock:               That’s called a fush.

Ben:                   Yeah, I don’t know…

Brock:               Falls on outstretched hands.

Ben:                   Down here, we call it a fail. But I just would walk around the gym doing like my curls and my extensions and just like literally doing a farmer’s walk with a heavy weight for the opposite hand. And there is what’s called the contra lateral effect like I mentioned where by training one side of your body, the other side gets stronger. And the same thing can happen from legs up to upper body, so if you’re doing a leg press and leg curls to extremely simple examples; you can get a little bit of a cross-over training effect to your upper body. But in addition to training your legs, couple of other things that I would do is use your arms without using your hands so you can do… a lot of gyms for example, will have pull-over machines and sitted-fly machines and even on some of the cables, you’ve got very, very similar tool like the… the elbow handles that you’d hang from a pull-up bar to do hanging leg-raises rather than gripping, your hanging from your elbows though. You can attach those to cables and you can do like standing-cable-fly, standing-cable-pulls, things like that using the section of your arm from your elbow up to your shoulder rather than gripping them. And it’s just a matter of fixing those straps to the end of the cable apparatus at the gym and that’s a really, really good way to train without using your hands. Also a good way to train if you just balm your biceps or if you’ve been working your grip a lot and your grip’s dead or you have tennis elbow or something like that, you can still get a really good upper body workout by pushing in that sense. The other thing that you can do is standing core exercises where you’ve got like those straps placed over your shoulders and you’re standing and doing like standing-resisted crunches. The low back extension machine or the glute ham extension at the gym is also a really good one and you can even do what are called the Zercher squats – where the bar – the barbell is placed in the crook of your elbow and you do your squats. It’s a little bit uncomfortable at first and sometimes you can put a little bit of padding wrapped in ace bandage around your elbow if it’s a little bit uncomfortable for you. But you can do full-on squats holding the barbell in the crook of your elbow, that’s a great exercise period. Really good strength-building exercise but it’s also good if you’re unable to grip stuff with your hands. The other thing that I would totally use would be electrical muscle stimulation; I’d be all over that. So you can get like a Compex EMS device and you hook that up pretty much anywhere from the wrist-on up. You can do a form bicep session, triceps session, shoulders, quads, hamstrings – you name it and what it does, if you put it in strength mode or power mode is it will recruit as many fast-switching, slow-twitch muscle fibers as possible. Hold them in a contraction and it’s a pretty significant contraction. It can almost be a little bit uncomfortable but that’s what you need to get a good hypertrophic or good training response and it will go like five-seconds on, five-seconds off; or ten-seconds on, or ten-seconds off. And the more you go into like the power/strength phase of it, the more it’s going to grab fast-twitch muscle fibers based off of the signal that it sends to muscle. The shorter period of time it’s gonna hold them that the higher the contraction that’s solicited so much different than… like I’ve talked about the Mark Pro electrical muscle stimulation devise before, that’s a whole different way form – you recruit muscles much more slowly and gently and it’s great for rehab; it’s great for massage you know if you’re able to make it to massage therapist it kinda has a similar effect. But if you want a strength or power training, or actual muscle hypertrophy effect and there was a recent study I tweeted it out I think it came out… let me check here. It was about a 23% strength increase from using electrical muscle stimulation, really interesting study. It appeared on clinbiomech.com clinical journal biomechanics or clinical biomechanics or something like that but, the title of the study was “Neuromuscular Electrical Stimulation on the Enhancement of Muscle Strength” and there was a huge increase in muscle thickness and muscle strength and in this they train the biceps and the triceps – so super applicable in case of Lee. So check out EMS to pick-up a Compex device and yeah, those would be the biggies, of course go to bengreenfieldfitness.com and do research there for broken bones because we’ve done podcast in the past about minerals and topical and all sorts of things that can speed up recovery for broken bones even like pulse electro magnetic field therapy…

[0:35:4.8]

like, we’ve covered it all when it comes to speeding up broken bones ‘cause we’ve got a bunch of exercise addicts that was…

Brock:               Plus spazzes.

Ben:                   We’ve got a lot of spazzes in people who won’t stop exercising ever so it’s a good one; check that out the Compex EMS and the flies, the pullovers, the cables, the Zercher squats and then everything we’ve talked about as far as broken bones on the podcast.

Bob:                   Hi Ben! I just have a question for yah. I recently gone from a more of a vegan style diet to more of a paleo type diet and I always get into an argue with a friend of mine he was claiming that both George W. Bush and Bill Clinton were on a meat-based diet for many years and then had heart problems and switched over to a more vegetarian type diet and apparently, their health improved. So my question for you is why do you think that happened and okay, thanks a lot! Talk to you later, bye!

Brock:               What’s with all the vegetarian vegan presidents say?

Ben:                   Yeah, over here in the U.S. our presidents get tired of the beef and chicken apparently.

Brock:               At first I am really excited ‘cause I thought he was talking about George Clinton?

Ben:                   Yeah. No, Bill Clinton, the former U.S. president and George Bush – yeah it’s really interesting because there was like all this “Ra-ra Go Bill Clinton” vegan stuff that appeared because what happened was Bill Clinton ended up going the New York Presbyterian Hospital and underwent emergency surgery there to insert a pair of stance because one of his veins gave out. And he had undergone a quadruple bypass surgery in 2004 prior to that and at that point, not after the quadruple bypass but after revisiting the hospital in 2010, he jumped into kinda like the Dean Ornish program for reversing heart disease – this whole like low-fat, plant-based diet type of thing. And the way that Bill Clinton describes his diet is that, he eats primarily plant-based foods; he does things like substitutes – cauliflower for potatoes as well; so he’s being really careful with starches and sugars. And once a week or so, I’m not exactly sure how this is a vegan diet, but he has a big help in organic salmon or omelet made in omega 3 fortified eggs so he’s getting enough iron and zinc; and so he doesn’t, as he says, lose muscle. So kinda interesting that he’s not actually on a vegan diet leading salmon and eggs to preserve his muscle mass not that you can’t preserve muscle mass on a good vegan diet but I just thought you ought to know that Bill Clinton is not exactly a vegan. So when you see people switch to vegan diet which I have nothing against, I see some very healthy vegan blood labs from the people who are doing it very much right and also including many other things they need to include to optimize a vegan diet which I’ll talk about in a second. But the thing is that vegan diet is often work in a short term because people don’t just avoid animal foods, you know whether they’re Seventh-Day Adventist or they’re following after Dean Ornish’s Healthy life program, they’re also avoiding added sugars like Bill Clinton substituting cauliflower for like the starchy potatoes, they’re avoiding refined carbohydrates. Typically like an Ornish’s program – you would cut out processed vegetable oils which are huge for inflammation; inhibition of fat cell death; build-up of oxidized cholesterol – you generally cut trans fats and processed fats. All of these vegan diet programs highly recommend people to stop smoking and they all include an exercise component. There are a ton of co-founders here that could easily explain all the beneficial effects of the vegan diet in the absence of the cutting out meat part of a vegan diet. And that kinda leads me to my next point is that it is true that processed meat causes harm to the body, it causes inflammation especially processed meat that’s been fed high amounts of omega 6 fatty acids or even like had a bunch of cortisol in it when it was disgustingly killed the way that a lot of commercial food manufacturers are killing their animals these days you know, giant herds mashed up. I don’t know if you watched like Food Inc. that they get like electrocuted and it’s just nasty, it’s horrible and it’s disturbing and it’s disgusting the way that conventionally-raised animals are treated but animals that are fed natural diets like grass-fed cows and pastured chickens, that type of natural unprocessed meat does not really cause an issue at all. And there have actually been studies that have shown that unprocessed red meat doesn’t have any association with things like cardiovascular disease or diabetes or the risk of death.

[0:40:03.5]

And there was one case – there’s actually multiple causes where no matter the type of meat, there was a link with an increase risk of cancer and that was the meat that have been excessively cooked as in your backyard barbecue where dad walks away with his beer and forgets to come back soon enough. But in other cases, no issues at all with unprocessed meat and then of course, you know we’ve seen research come out recently and there’s even a New York Times best-selling book that went over this… I forget the name of it… but it was about saturated fat and how saturated fat has never been proven to lead the heart disease. It has been proven in increase cholesterol but there again there’s no association between an increase level of LDL cholesterol and heart disease. And they did a study of almost 350,000 people that found no association between saturated fat consumption and cardiovascular disease and same goes with eggs as far as meat goes; no negative effects of regular or organic omega 3-enriched eggs as well. So, ultimately when we look at vegan diets, the short term health effects of vegan diets are likely due to the elimination of lifestyle parameters that go way above and beyond meat unless, and this is of course the case in many people’s switch to being on  diet, that person was eating like commercially-raised, nasty meat. So, the issue with the vegan diet long-term is that while many people feel good for two years or five years or ten years, the problem is not just the difficulty in getting amino acids in unless you’re really willing to do a lot of soaking; a lot of sprouting; a lot of food combining; a lot of use of proteins that people sometimes find expensive like hemp-protein and rice-protein and P-protein and these type of foods. It’s difficult to get a lot of those amino acids in so it can be difficult to maintain muscle mass but it’s also difficult to get a lot of the other nutrients in like vitamin B12. Extremely column vegans and there’s over 90% of vegans that are deficient in vitamin B12 from studies that they’ve done. And another one is creatine. That’s another one that is very helpful and necessary for muscle function and brain function that vegans are deficient in. Carnosine would be another one, it’s only found in animal foods, very powerful anti-inflammatory – you need a supplement with that one too if you’re a vegan. I go over like twenty different things that vegans need to go out of their way to include in their diet if they’re gonna eat just plants in a modern-living environment. You know with modern fruits and modern vegetables and basically not the same food that we might have eaten like thousands of years ago on a pristine planet. DHA is another one, so you gonna get DHA from like LG and spirulina and chlorella and frankly again, a lot of vegans will complain about the expense associated with that and hemp-protein and P-protein and rice protein. You see, doing vegan is alright – you just gotta, you gotta do food preps the right way and you gotta supplement the right way and if you don’t, you get that muscle mass and you also get degradation of your ______ [0:43:08.9] and neuro degradation which means that you’ll wind up eventually down the road getting things like brain frog and poor joints because of the lack of essential fatty acids and the lack of the necessary anti-inflammatory components of the diet. You can see a drop in I.Q., Nora Gedgaudas talks about this in her book “Primal Body, Primal Mind” how an I.Q. drop chemical in your cholesterol it is lower than 200 like your total cholesterol which is very frequent. I’ve seen vegans with cholesterol values well below 100 and that’s not healthy unless there’s some Asian populations that naturally have low cholesterol like that but in most cases it’s not healthy. So ultimately, first of all, Bill Clinton is not vegan. I kinda doubt based-off of like the whole beef industry thing and the fact that he’s like a Texas rancher – I kinda doubt that George Bush is vegan either. I’m just saying, but ultimately yeah, you’re gonna see some health improvements but I’d rather see people just switch to a whole foods diet with healthy non-commercial meat I’m good on that well instead. And in the show notes for those of you who are vegan or vegetarian or considering it, listening in and wanted to do it right, I will link to my Beyond Training book’s chapter on how to customize your diet if you’re vegan or vegetarian – and I’ll put that link over at bengreenfieldfitness.com/288.

Brock:               And does that include avoiding the tofurky?

Ben:                   It does include avoiding the tofurky or frying it in peanut oil.

Eyebrows:        Hey Ben and Brock. I recently run my first marathon. While I was training I started losing my eyebrows and then diagnosed with alopecia. The doctor told me it was probably from the stress caused by the training. I only topped out at 35 miles a week though and I know ______ [0:44:54.8] it will do twice when I train for marathon. Therefore, I’m really not sure if the training caused it. Either way, I eat a mostly paleo diet but I still eat some carbs and just a tiny bit on dairy. Any idea of what to do with this autoimmune problem?

[0:45:07.8]

Right now I’m getting shots every month to stimulate hair growth. That sounds like a band aid I’m not really getting to the root of the problem. Thanks.

Brock:               He didn’t say his name so we call him “Eyebrows”. That is crazy I have never heard of people losing their hair from working out too much.

Ben:                   It’s possible that he just had some bad sunglasses and a bad helmet and his eyebrows are just getting ripped off from his hell of fast speed sessions…

Brock:               Oh yeah! Maybe he’s just that fast!

Ben:                   Of course he’s running though, he’s not cycling huh?

Brock:               He might be wearing helmet, just in case.

Ben:                   Yeah, I did that sometimes. I’ve actually seen people at triathlons wearing out the transition with their helmets on…

Brock:               Still on?

Ben:                   Like from the bike to the run transition. I’ve also seen people running from the swim to the bike transition with their, like their pointing arrow helmets on backwards. That’s another classic. Just in case, it looks like a rhino – charging rhino.

Brock:               Awesome!

Ben:                   So, alopecia can definitely, or in any type of hair loss, can definitely be aggravated by a variety of conditions including stress. So there’s kind of two different forms of alopecia: one is called androgenetic alopecia and that occurs in both sexes – males and females; whether or not the females are wearing scrunchies. And what happens with that is typically like even in your teens or early twenties you’ll notice a little bit of hair loss more often than not it develops about after the age of fifty. You’ll get a little bit of balding, a little bit of receding hairline; some females will get female pattern baldness which is like progressive thinning hair at the front or the sides or the top of the head – and that’s just genetic. And some people will try to stop something like guys especially will try to stop something like that with a hair-loss injection or treatment like a Propecia is one. That is, that you’ll take the… that inhibits the conversion of testosterone to dihydrotestosterone. And dihydrotestosterone or DHT has an incredibly potent form of testosterone that enhances libido, motivation, sex drive, things of that nature and when you inhibit the conversion testosterone to DHT, you can stop some hair loss but you’ll also lose libido. So you kinda have to decide whether if you’re using something like that for a genetic-based alopecia, if you’re going to be the libido-less hairy guy or the bald horny dude. So…

Brock:               It’s one or the other, folks!

Ben:                   One or the other. I know if I ever start to lose my hair, I’ll just let it go unless it is something related to stress and autoimmunity in which case there are other reasons beyond like geneticism and conversion of over-conversion of testosterone to DHT that can be an issue. Now with the other form of alopecia’s, it’s called alopecia areata and that’s an autoimmune condition that attacks your hair follicles and causes the hair in your head to fall-out a lot of times in patches. It can cause baldness anywhere that hair grows unlike the genetic form of alopecia so we’re talking about like eyebrows, eyelashes, your extremities, pretty much everywhere where you tend to be hairy. You can lose hair and sometimes the hair will come out and then when it’s triggered again, it can fall-out again and people can continue to lose and re-grow their hair for a long time. So when we’re looking at something like this typically it is nutritionally-related or it’s hormonally-related. So sometimes you’ll see the alopecia autoimmune issue get triggered by low levels of thyroid hormone and interestingly a couple other things that can inhibit conversion of the less active thyroid hormone (inaudible)______ [0:48:43.8] is hyper-cortisolism. Excessive training or excessive lifestyle stress and so you get that drop in thyroid hormone or mild hyperthyroidism that occurs from excessive exercise and that can cause hair loss. You know the trick there would be either continue exercising at the rate that you’re exercising and consider using like a thyroid glandular extracts, sticky pro-thyroid up or just back things off. And you know, add in more rest or amp up exercise a little bit more slowly. The other thing that can affect your thyroid is your gut and your liver both of which also can kinda take a hit with all the excess calories, sugar, starches, the fact that you develop a little bit more leaky gut anyways when you’re exercising; and you have elevated activity of the liver enzymes and so all of that can also affect your ability to adequately utilize thyroid hormone. Then the other thing that you take care your gut, you know consider if you’re gonna exercise a lot, consider using things like bone broth and marshmallow extract for your guts you know; glycine supplements, adequate amino acid other things that are going to help out your gut and even some antioxidants to help your liver. Like you know N-acetyl cysteine, glutathione, some of those more advanced liver support if you’re doing a lot of training so…

[0:50:01.8]

Brock:               Can you just use those mini-marshmallows that you put in your cocoa?

Ben:                   Yeah, those were just like marshmallow extract. Just chillin’ those bad boys. The other thing is of course, you could just rule out the thyroid by getting thyroid tested. Like if you go, like I mentioned Greenfield Fitness Systems, one of the lab tests that I’ve got listed over there is just a thyroid panel and it’s a full thyroid panel like it test for all of your autoimmune reactivity to proteins that you might be eating that could aggravate the thyroid, it test for T3, T4, TSH, everything. So rather than get on with a full blood panel, you could just get that. Now the other thing and this is something that I browse, alluded to is it might be an autoimmune issue. Now if it’s an autoimmune issue then I would just like, I’ve talked about this on the show before, but like my standard recommendation for the autoimmune is the Paleo Autoimmune diet. It’s just an e-book, you can download it straight to your computer and just jump into it literally and like… tomorrow.

Brock:               You can download it from iTunes.

Ben:                   You could probably download it from iTunes with your $1,000 worth of gift cards. It’s a really simple diet to follow, it allows you to get adequate calories while eliminating soy, wheats, dairy, gluten – a lot of this common autoimmune triggers that can cause hair loss. So that’s another thing that you may wanna look into. And then few other things that can prevent hair loss, one would be adequate intake of omega 3 fatty acids, so this is the case where you can eat that wild fish a couple of times a week. Do as I do and have sardines literally I have sardines like five days a week with a  big-ass salads for lunch, you know, use walnuts, use ground flaxseeds, use chlorella spirulina. Get lots of omega 3 fatty acids in your diet. The other thing from the supplementation standpoint that can help out quite a bit, if this is DHT-related is one essential fatty acid called gamma linolenic acid which you’ll find in like black current oil or evening primrose oil. There’s another one that can inhibit the conversion of testosterone to DHT that acts very similarly to Propecia but in a much more natural way and that’s like a saw palmetto extract. There’s a pretty good mix of like a flower pollen extract as well as some of those plant-fighto sterols similar to what you get from like this plant essential oils along with lycopene, zinc and copper. And this is one that I recommend to all of my cyclists who have a lot of times prostate inflammation or issues with testosterone to DHT conversion or clearing from the DHT from the body. That one’s called ProstÉlanand I’m not a doctor that’s not to be construed as a medical advice for prostate issues or anything like that but it’s something that I’ve recommended in the past to folks who like have urinary tract infection or prostate issues or inflammation in the crotchial regions. So, I’ll link to that one in the show notes it’s called ProstÉlan, that stuff works pretty well in that type of situation. So ultimately I think the biggest change that Eyebrows could make could be just shifting like an autoimmune-based diet and try to get off some of this shots that is on to stimulate hair-growth just because a lot of those are not that natural; most of these shots are like cortisone injections or topical inflammatory or something else that’s basically like causing inflammation to cause hair-growth to occur. So be careful with some of that stuff.

Jeff:                   Hey Ben, this is Jeff of St. Louise. I have a question for you in regards to the standing workstations. Mine happens to be a unique one that is attached to a big commercial mower. I stand on a sulky for about six to seven hours a day, five days a week for about, I don’t know, nine months out of the year. And basically to describe what that is, it’s like lawn surfing you know constant movement – hips, feet all shaking and moving. I’m just trying to find out the benefits of this type of… I don’t wanna say exercise, but I do feel fatigue at the end of the day. And for training for marathon, how can I incorporate what I’m doing? Loved the show, look forward to hearing the answer. Thanks!

Brock:               Lawn-surfing, I like it!

Ben:                   Hmm, yeah, we used to have one of those like seated lawn mowers when I was growing up. You seen one of those like tractor lawn mowers?

Brock:               Yeah, yeah, we have one of those. In the farm, we used to chase each other around it.

Ben:                   Yeah, my brother and I drove it off a cliff and it rolled and rolled and it was like a smoking pile of metal at the bottom of a ditch so, we had to start pushing the lawn mower. Anyway, when I first got my lawn in the house that I’m in now I thought I was gonna get super duper fit and I got one of those lawn mowers, it’s like powered by humans. You like push it and I felt that I was just gonna get buff by mowing my lawn, using this fancy lawn mower and it took me like two hours to do my tiny little front lawn and I realized after that, that’s it’s not worth it.

[0:55:06.4]

Because it actually didn’t work-out mode, it was just like a really, really bad, bad haircut when I finished up so…

Brock:               Didn’t you hire a neighbor kid now to do your lawn?

Ben:                   yeah, I do. I’ve got this guy who comes in and mows and it works out well. So anyways though as far as these standing lawn mowers, this reminds me of a vibration platform. So, whole body vibration I mean that was invented by the Russian cosmonauts like back in the 60’s to do things like strength in the immune system and complex lymph fluid to help to maintain bone density and rebuild bone density on people after they come off the cosmo equipment up in the skies. They gave them this vibration platforms to rebuild bone density much more quickly; it can help you recover faster if you stand on it in between workouts; it can help to enhance brain function really interesting study on release of brain drive neurotrophic factor and brain-building hormones in the use of whole body vibration therapy. So it’s pretty cool I mean you can use it as almost like a way to preempt the body for things like squats or deadlifts or something like that; like you’d stand on a vibration platform and get off and do the squats. The same thing for running, they found that when it’s used prior to running intervals that running economy improves as does plantarflexion force and dorsiflexion force which influences like the amount of distance that you’re able to travel with each step. So it can be used as kind of like a pre-workout… you could mow your lawn before you go on a run. Honestly though, this seems like a really functional way to like, you could go and buy a vibration platform like you know, Dave Asprey’s got his bulletproof vibe which is kinda like a plain-jane vibe platform with no bells and whistles but it’s just kinda, you know, you stand on it and it does the job.

Brock:               Aren’t those like $10,000 though?

Ben:                   No, it’s like a thousand bucks, I think. So you can get something like that and you could also just get a standing lawn mower and kill two birds at one stone. I would definitely take fatigue into account though for you spending all day on this thing like I would be doing a compression and wear compression tights while you’re using it. I would be using inversion like using other yoga inversion poses or literally like an inversion table after a day of riding on that lawn mower to help drain blood from the legs. I would consider like a hydrostatic pressure combined with cool so that means like finding a really cold bottle of water… body, body of water it’s gonna take you a little long time dipping each toe individually into a bottle. But a really cold body of water, jump in the bath tub with Brock and surf the internet with him. But basically, figure out a way to combine water with pressure that will really help to kinda pump your legs out. They also of course make this form like gravity boots and like the normatec boots, and the spendy boot systems that will like pump and circulate air in and out of your legs as you really wanna recover a lot faster which at Paleo FX there is this ex-Olympic skier, ex-like Cross Fit high level masters female competitor named Eva T. And she talked about how, what the best ski teams in the world do now is they do not compete fitness, they compete for recovery – meaning, that the best teams are dumping all their money into how to beat out the other teams when it comes to recovery. I kinda like that idea of the new finish-up workout like especially if you’re like me, for example: like I wanna get really good at the sport that I’m doing right now, which is partner racing and I know that and like, you know Hunter and I talked about this in the recent Obstacle Dominator podcast, you know guys out there they’re doing altitude training, they’re doing multiple Cross Fits workouts a week, they’re running hard, they’re training hard, sleeping in altitude tents, doing all these things that definitely put fitness and  definitely breakdown the body and will make you fitter as long as you lie yourself to recover. And I think one advantage that I have is that I know a lot about recovery and I can out-compete a lot of people when it comes to lying on the couch… I don’t wanna sound like “that’s what it all takes” it’s like some people overdo it then some people will be like you know, they’ll push their grocery shopping carts through whole foods piling their grocery shopping cart for all detox supplements and go home and do yoga and maybe dip into the pain cave once a week for their interval workout and that’s like the other side of things. That’s like expecting food and herbs and supplements to do all the work for you. Like… I’m not proposing that, what I am saying is that…

[1:00:01.2]

if you’re a serious athlete, just like put yourself in that mindset of not just putting in a hard work but also see if you can out-compete your competitors when it comes to out-smarting them from a recovery standpoint. So, you know whether you’re competing for riding lawn mowers and mowing as many lawns as the other neighbor kids or competing for obstacle racing, so I would leave Jeff with that.

Brock:               I had an interesting conversation with Brad Kearns about exactly that. How’s he’s predicting that he’s a former pro-triathlete and now he’s a high jumper and speed…

Ben:                   He works with Mark Sisson, right?

Brock:               Yeah, so he was talking about how he sees in the next like five or ten years, he thinks that like the athletes are gonna train, train, train for like a few days or like ten days in a row and then be in like drug-induced coma for like three days. And then they’ll wake up from that and then train, train, train like really hard.

Ben:                   There’s a movie I watched about that one like would just like throw this guy like this clay-like isolation like this clay-bath, Epson salts bath; isolation chamber like helium and then wake up on like this bowl of wounds will be closed and everything. I forget the name of the movie, it was like science fiction oh yeah, kinda the same idea you know, there are people doing that now like serious athletes or they’re like on the recovery day they’ll go like this footation chambers and spend an hour and a half in like sensory depth with magnesium salts you know and it’s crazy. Honestly, like just for you who just listened in I know we’re going on now about this and journeying on, but that’s one of the reasons that I do this podcast and that I like to run my inner circle is because I freaking love studying this stuff and finding out about it; figuring out if it works; testing it out in the trenches and then bringing it to you. And so I promise that if you keep listening I will keep doing that, so there you go.

Brock:               And if you keep listening you could also spread the love by going to bengreenfieldfitness.com/love.

Ben:                   That’s right and when you do visit bengreenfieldfitness.com/love that’s where you can spread the word to all of your friends. The other thing that you can do is you can leave us a review on iTunes and if you do that, you not only get the nice, warm-feeling inside of having spread out the news to your friends but you’ll also get some Swag…

Brock:               Swag.

Ben:                   Swag BPA-free water bottle, guilt-free that you can sip your favorite beverage from your Ben Greenfield Fitness beanie and also your tech t-shirt that automatically makes you look sexy especially if you wear with your sweat encrusted scrunchie and we will mail all of that.

Brock:               I got a new idea for another piece of gear!

Ben:                   I do too. I’ll just start having just a word Ben Greenfield Fitness scrunchies and will send them out to our …

Brock:               The beanies!

Ben:                   testosterone-deprived listeners.

Brock:               All of the beanies!

Ben:                   Yeah! So anyways, leave a review on iTunes, if you read your review on the show like we’re about to do, we’ll send you that. What do you got Brock?

Brock:               It looks like the name of this person is actually some sort of advertisement for something…I recommend Tap and Track…

Ben:                   Tap and Track.

Brock:               Yeah. I’m off to Google it afterwards but…

Ben:                   Tap and Track is a calorie counter. So it’s like advertising while leaving his review, interesting. That’s cool.

Brock:               Nice. I like his  mocksie.

Ben:                   That’s cool.

Brock:               Okay, he says or she: “Ben Greenfield is a fairly knowledgeable guy! His topics are interesting, helpful, and useful. I’m so thankful that someone mentioned the pronunciation of “segue”, not “sedgue”. That was starting to really irk me, other words that need to be pronounced correctly: cytokines, biotin, and butyrate.” Now how do you say those? I thought you pronounce those correctly?

Ben:                   Pretty much how you just add them is correct and if it’s not, it should be.

Brock:               Yeah, okay so we’re on the same page as far as those are pronounced. But it continues: “Ben is bright, but sounds less bright when he pronounces words incorrectly. Otherwise, this is a great show and I get excited when I see that there’s a new show. Keep it up!”

Ben:                   Hmm, yeah. So like I mentioned last week I do a lot of reading but I don’t do a lot of taking and I don’t get out much. So I do things like pronounce “mise-led” or pronounce pronounce “mis-led” as “mise-led”; then I pronounce “autophagy” as “autophegy”; and sometimes I pronounce…

Brock:               I’ve heard serious smart people say “autophagy” as well, which actually kinda make sense.

Ben:                   Yeah. So anyways, my apologies if I mispronounced stuff, maybe we should start calling them Tape and Trake. Tape and Trake?

Brock:               Uhmm.

Ben:                   Anyways though, I will try to look-up pronunciations if anybody has some kind of a pronunciation website or something that can help me out, that would be great. But I make no promises because I literally no bookworm and ended up reading words more than I end up pronouncing words and that’s just the way that I am. And I apologize but you just have to accept me for what I am.

[1:05:13.7]

Brock:               They do! We love you just the way you are, Ben. You are a smart, handsome, strong young man.

Ben:                   Okay. I leave folks with this. Hey Terran!

Brock:               People like you…

Ben:                   My son just walk in, “Terran, come here.” We’re doing a podcast right now and can you tell people what you did the other day? How you build your endurance? You can talk to the microphone and tell people how you build your endurance. Come on up here. Terran do the six-mile hike the other day in a hundred degrees.

Brock:               Woah!

Ben:                   Tell them. Tell them how you did that, Terran. Speak into the microphone right here. Go ahead.

Terran:             I don’t really know how I did it.

Ben:                   You don’t know how you did it? How do you get stronger? How do you build endurance? How do you get stronger? What do you do?

Terran:             I do hikes.

Ben:                   You do hikes?

Terran:             Yeah.

Ben:                   Yeah, and what do they do to you?

Terran:             It get me stronger.

Ben:                   They get you stronger? And what is your favorite part about hiking?

Terran:             Going down the hills.

Ben:                   Going down the hills? Yeah, me too. Alright, thanks for those huge pulse of knowledge, dude!

Brock:               Thanks Terran!

Ben:                   Yeah, thanks! Alright, so that was the part of the show where the host has his kid on because he thinks it’s cute but actually contributes nothing to the conversation.

Brock:               Perhaps the audiences’ heart just melted and the other half just turned us off.

Ben:                   Alright, well thanks for listening in. We’ll put the show notes over at bengreenfieldfitness.com/288. Check those out and there you can read the studies about everything from scrunchies to the sweet beat heart-rate monitoring. And until next week! Have a healthy week!

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

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