Ben Greenfield Podcast 239


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Ben Greenfield Podcast 239

  1. 1. Podcast #239 from[0:00:00.0]Introduction: In today’s episode of the Ben Greenfield fitness podcast: Is too much nutbutter bad for you? Why you wake up during the night, how to get rid offood cravings, do collagen supplements work, natural remedies forseasonal allergies, and are there exercise benefits to alcohol?Brock: So you’re feeling a little wheezy and light headed? More so than usual.Ben: I lost a lot of blood this morning.Brock: Actually, you lost it or you …..or somebody knows where it is.Ben: I purposely lost it. Hopefully someone…. I gave about 8 vials worth ofblood which actually looks like a lot of blood (according to my 5 year oldson who is sitting there as I gave it). “Daddy, that’s a lot and lot of blood”A lot and a lot of blood but it was only 40 ml.Brock: That’s a lot!Ben: That’s about 1 tenth of what you’d give if you’re gonna go donate bloodfor the good of people in general or to lower your levels or ferritin or ironor whatever the case maybe. So, considering (here are my thoughts onthat) that I did this right before I’m on my way to a race (and I’ll explainwhy in a second) is supposed to take 3-4 weeks to bounce back from atypical blood donation of 400-500 ml. So, my approximation is if youtake about 10% or so of that because I gave about 10% that much blood,that’s probably can take me about 3-4 days to like bounce back fromsomething like that. Like four way physiologically in terms of rebuildingplasma.Brock: So, it’s Tues, so Wednesday, Thursday, Saturday. You should be back ontrack Saturday morning.Ben: Which is race day. Yeah.Brock: Seems like good timing.Ben: Yeah. So the whole reason I’m doing this for folks who didn’t know I’mdoing back to back triathlons on one of the hardest triathlon courses onthe face of the planet, the Wildflower Triathlon down in California. HalfIronman Saturday morning, Olympic Distance Sunday morning, full onperformance testing of the Wellnessfx performance panel today, and
  2. 2. then as soon as I get back from the race. So, we’re gonna see what kindashiznat happens to the human body when you do stupid stuff to it.Brock: What you’re gonna do, your absolute best to mitigate the stupid stuff inbetween right, like you’re allowed all the stuff in terms of recovery andjust prevention of any of the real deleterious effects of beating your bodyto a pulp.Ben: Exactly. And we’ll publish all this crazy signs over So, it should be fun.Brock: And of course you end up a great big steak tonight right?Ben: Tonight? Yeah! Great rib steak. I was thinking maybe just a can ofcoconut water. Maybe a carrot (multiple carrots).Brock: Soybeans.Ben: I’m really feeling like pardine, so yeah, I am drinking a cup of puer tearight now though. You had puer tea?Brock: No and it doesn’t sound like something I wanna have.Ben: It’s really really good. It’s like the super strong kinda nutty green tea butit’s specifically is considered one of the honourable ancient Chinese teasand I’d picked up a nice fresh batch (I shouldn’t say fresh ‘cause it’s likeaged) but it’s puer tea and it’s got this really nice kinda stabilizing effect,I like it and it’s fun, it’s nice to branch out from basically like lipton’sbrew or coffee or whatever, so it’s interesting stuff, puer.News Flashes:Brock: To get this and other illuminating news flashes make sure you follow Benat and also go to andyou can also go to google+ if you’re an ultra nerd embrace thattechnology which not very many people have but Ben has.Ben: Google+ is cool! We post stuff on google+ all the time like I post stuff onfacebook (you don’t get other places) google+ so, yeah, it’s fun. I like allthese social media. Anyways though, we should have mentioned that incase nobody noticed, we do have kinda some new rollicking tunes.[0:05:04.9]Brock: Rollicking, yes.
  3. 3. Ben: So, if you can name the movie that the brand new Ben Greenfield fitnesspodcast tunes came from then kudos - more power to you.Brock: I guess the Prince of Tides and apparently, I was wrong…..Ben: We are gonna give something away at the end of this episode so, if youhave happen to be someone who has left to review on iTunes then staytuned because we’ve got a cool, stay ahhaha…Brock: Stay iTunes, ahhahaBen: Alright, let see what came across the radar this week. Interesting studycalled the Association of GI Distress in Ultra Marathoners with RaceDiet. I guess they could have called it, Diarrhea in Crazy Runners. I’mprobably getting the same effect but what they did was they took a bunchof ultra runners running the Javelina Jundred which is a 161 kilometerultra marathon, 6.5 loops on a desert trail which just sounds fantasticallyexciting and like someone and masochistic as our ultra runs do. Theymeasured the folks’ body mass pre-race and then after each loop andthen they did surveys after each loop on the amount of nausea, vomiting,abdominal cramps, diarrhea all that stuff. So, really fun study. One ofthose ones that I’m sure research can turn just like “Excuse me sir, hownoxious are you feeling right now?” Anyways, take away was that a racediet with a higher percentage of fat and a higher intake rate of fatactually resulted in protection from GI stress and the runners who areeating a higher percentage of fat based fuels like seed and nut and chiaseed and medium chain triglyceride type of fuels, had less GI distressthan the racers doing the traditional high carb intake during the event.Isn’t that interesting?Brock: It is and always at because they were running at a lower effort, becausethey didn’t have that rocket fuel in their system?Ben: They corrected for the fact that basically runners…. no, there wasn’t aperformance difference in a fat fueled vs. the carbohydrate fueledrunners.Brock: I was kinda being devil’s advocate there by asking that becausetraditionally speaking people have always believed that if you’re fuelledby fat or if you’re using fat as really as you can go as harder as fast andwhen you go (everybody knows) harder and faster you have a little moreGI distress.Ben: Now amazingly the guy who ate the big Mac and took the week to do itshowed the lowest rate of GI distress so… No, I’m just kidding. So yeah,high fat intake (seeds, not stuff like that) during ultra runs turns out tobe protective from GI distress which flies in the phase of what we
  4. 4. sometimes think. Another interesting study was on the fact that yourbody can actually make storage glycogen out of fatty acids. Now this issuper interesting because last week we touched on how easy it is insomeone who’s eating like a low carb diet for your body to make astorage carbohydrate (you know storage liver and muscle glycogen) outof those proteins, specifically glutamine but also some other protein, youget like a protein powder or you know steak or whatever else. Well itturns out…Brock: I’m not going to attempt to say the process that a...Ben: Yes, the word you made up last week.Brock: Yeah, I’m not gonna say that again.Ben: It sounded really smart though but a... anyways here’s another one this iscalled “Evidence for Gluconeogenesis from Fatty Acids and Humans.”It’s a comprehensive study that looked at all of the different pathways(via which fat and fatty acids can indeed be used to form storage inglycogen in humans). This is really interesting and this kinda againshatters the paradox that you have to eat carbs to store carbs or eventhat you have to eat proteins to store carbs. It turns out that there aremultiple pathways via which your body can take fatty acids and convertthem into carbohydrates and to storage fuel that can be used duringexercise and that could feed into you know this whole krebs cycle thesame way that carbohydrates can that can result in significant access tofast ATP stores during fast exercise. Super interesting stuff! So yourbody can make glucose and can make glycogen out of fatty acids. So thatwas another one that I think is super interesting and again flies in thephase of what we’ve been led to believe from that exercise standpoint.[0:10:00.7]Brock: Now was this the first study of its kind? Finding that?Ben: There are couple other kind of pathways or roots that have beenproposed via ways which this mechanism might take place and otherstudies and I will link to these studies in the show notes by the way, likewhether acetone can get converted from fat into carbohydrate and thedifferent metabolic pathways that might exist but this was the first studythat really looked into things hardcore.Brock: Cool! I’ll look forward to more studies coming out showing similar stuff.Ben: Yeah! Screw on your propeller app, baby! Go out for a ride. The last thingthat I wanted to mention was a study that came out that looked at theuse of probiotics and fermented derivatives and the effect of fat loss and
  5. 5. this study (which I’ll also link to in the show notes) which was actuallydone by the Milk Science Research Institute in Japan. Sounds like afascinating research institute.Brock: The Milk Science Research Institute!Ben: Yeah. Basically what they did was they gave obese individuals fermentedmilk beverage (kinda like a keifer) everyday. And what they found was asignificant reduction in this role fat mass (which is the bad fat mass, youknow the belly fat kinda fat mass that tends to be a real cardiovascularrisk factor and a real issue in obese individuals. The stuff that producesinflammation, high insulin, high H1Ca levels, all of these decrease in thepeople who are getting probiotics). And so here’s evidence that eatingfermented food, or taking probiotics not only has that immune systemenhancing and gut stabilizing effect that most folks know that it does butit also has a pretty potent fat burning effect especially in overweight orobese people.Brock: Did they talk about the strain and probiotic that was being used?Ben: Lactobacillus, something something something. There’s so many outthere but I don’t remember which colony or whatever it was but it wasone of the more common ones you’re gonna find in fermented beverages.Brock: Okay, yeah that was I was wondering was if it was one that we’d actuallybe able to find in common here or if it was in really specific strain onlyfor Japan.Ben: Only available to the Milk Research Institute in Japan.Brock: Exactly.Ben: And there was like ten billion a day of this probiotic and that’s areasonable amount. That’s like what you can find in a supplement or byeating some kimchi and some keifer and some fermented foods everyday.So those are the news flashes.Brock: They were delicious.Special Announcements:Brock: So, people are apparently very interested in not losing their hair. Whoknew?Ben: Who knew. No, that was the most downloaded track on the new BenGreenfield Fitness Top Hits Album.
  6. 6. Brock: It was “The Best Ways to Stop Hairloss” is the track and it’s beendownloaded by far than I was… over all the other tracks. Not to say thatthere’s been a whole lot of activity but it hasn’t been around for long.And extra excitement here if I had a drum I would do a drum roll. Theversion that was released today, today being April 30th, actually has allthe tracks available for download as a single. The previous version, ifyou’ve gone there before, if you’ve went there before today you probablysaw the album only labelled next to 6 of the 10 tracks, well we’vecorrected that now all of the albums or all of the tracks are downloadableat 99 cents.Ben: There you go. So rather than melting your brain with Ke$ha… What aresome of the episodes Brock?Brock: We’ve got the benefits of fish vs. fish oil, we’ve got the increaserhematocrit and oxygen levels that strengthen your immune system andshorten a duration of a cold, and of course my favourite, Top 10 ways toboost your libido.Ben: And there’s a bunch more but apparently we got a lot of hippie and/orbald listeners. I didn’t realize hair loss was such a… growing your hairlonger perhaps weigh a valuable and endearing topic to our listeners. Socheck that out.Brock: The link is in the show notes if you go to episode 239 and it’s the veryfirst thing, there’s an awesome picture of Ben doing a goblet squat.[0:15:03.4]Ben: Goblet squat. No, but I mean it’s a cool idea. Picture this, you’ve got yourbest buddy and he’s growing bald, he’s losing his hair, he feels like crapand you guys go out and he has no feeling of self worth, he is very selfconscious…Brock: He’s a terrible wingman.Ben: Won’t talk to the opposite sex and you say “hey, listen. 99 cents youcould go to iTunes and you could grab this track and it’s ten minutes longand within ten minutes, for 99 cents, and you could go out on theparking lot, bro, and listen to this, and its gonna tell you everything youwanna know about how to re-grow your hair, regain vitality, get yourlibido back, talk to girls again, everything! It can change lives for 99cents. So along the same lines, cool news. I can’t say too much about thisbut what I can say is if you have a smartphone, you’re gonna wanna jumpthrough that smartphone and give us a big hug because the brand newBen Greenfield fitness app is coming out. I haven’t even told Brock aboutthis too much.
  7. 7. Brock: I know. I got a weird chain of e-mails one day and was like “what, what isthis?”Ben: Yeah, so brand new app. What we’re doing are a bunch of insiderepisodes every month. Were doing a bunch of premium content. I’mshooting videos every week now and we’re doing like special podcasts. Irecorded an hour last night with Jessa called “The Naked Truth”, dirtylittle secrets with Jessa Greenfield where we revealed our sorts ofembarrassing information about me and we’re putting all of that on theapp. I can’t tell you for sure the exact date the app will come out. It’scoming soon, stay tuned because if you’re one of the people to grab it youget access to all that bonus content so it’s gonna be sick, or cool if youwanna use it. 80’s word… So yeah, there’s that.Brock: Don’t be square and pick it up.Ben: It’s gonna be keen. Slick.Brock: Nifty. You know what else is nifty… Is going to Thailand.Ben: Going to Thailand will be nifty. The Thailand trip, the official 2013Thailand freakin’ adventure of your life is like November 24th throughDecember 4th something like that.Brock: Something like that.Ben: If you wanna get in on that, you got to register for the races, if they’re fulldon’t worry email me. I can get anyone who’s going with my group in likeflint. So, you can basically get all the details on the 2013 ThailandTriathlon Adventure, the opportunity of a lifetime over on the shownotes for this episode and where are the show notes now Brock?Brock: It’s there at That’s it.Ben: Easy to remember. We’re making the show notes super easy toremember. So like, when we get to 240 it will and then the next one will be 241 (it blewsome people’s mind with that progression to happen, you get the idea).So anyways, you can get the show notesfor this episode, you can get the handy dandy MyList for this episode,we’ll remake a handy dandy of everything that we talked about and lastthing Stamford, Connecticut.Brock: On May 18th .
  8. 8. Ben: May 18th. I’ll be there during the triathlon clinic (Essentials of TriathlonTraining Clinic) so, if you’re around Stamford on May 18th 1-4 o’clock inthe afternoon and you have nothing better to do then go geek out ontriathlon, swinging on by! We’ll put links to that in the show notes. It’s50 bucks to get into that clinic and it will be well worth it, we’re gonnatotally feed you the fire hose for 3 hours so to speak, so there you go.Listener Q & A:Nutbutter: Hi Ben, I’m a 20-something year old vegan distance runner training for amarathon. I was curious as to what you think about the whole of nutbutters in a vegan athlete’s diet. In the past month I found myself over-eating the Whole Foods brand cashew butter that contains safflower oil.Do you think nut butters are necessary for vegan athlete’s nutrition? Andhow healthy do you consider them to be? Thank you so much for yourinformation packed podcast. Your hard work and extensive knowledgeare truly inspiring.[0:20:00.9]Ben: Hmm, I love me isn’t nutbutter!Brock: Me too! I eat spoonfuls of almond butter just like in front of the TV.Ben: I see spoonfuls of jiffy.Brock: Oh dude!Ben: Like during college I’ll get the huge things of jiffy and that was like my goto. I eat the jiffy with a banana sometimes I eat it with a dark chocolatebar, sometimes with a tablespoon but jiffy.Brock: Oh, that stuff is filled with sugar…. and vegetable oil.Ben: I did not know that at the time all I know was…..Brock: You probably didn’t even care at that time.Ben: …..heavenly goodness. Yeah! Some nut butters in general, yeah, I mean,first of all, yes nut butters can be a source of protein especially if you area vegan or a vegetarian (not athlete, just person in general) so, you canabsolutely get proteins from them. The issue as most people I think areaware of is that nuts and seeds in general have a pretty high omega 6 toomega 3 fatty acid ratio and when you look at anthropological researchon our ancestors, it suggest that they consumed omega 6 and omega 3fatty acids in a ratio of about 1:1. And that ratio in our modernindustrialized area as there has been a shift in the availability of omega 6
  9. 9. fatty acids has changed a lot. Like it depends but it can be as high as like20:1 sometimes 25:1 in some folks in terms of the amount of omega 6fatty acids that they’re getting. And except it’s high in omega 6 fatty acidswould be like seeds and nuts but also canola oil and soybean oil andsesame oil, corn oil, safflower and sunflower oil are huge. So, a lot of theoils that you’re gonna find in restaurants that they’re using and the typeof oils you’ll gonna find in processed foods. So, the issue here is thatomega 6’s are responsible for the inflammatory cascade in your bodywhich is important to have to certain extent like you want your body tobe able to when… whatever, scrape your knee to have what it needs toproduce the eicosanoids and send your pro-inflammatory pain moleculesto that area but the problem is that too much omega 6 competes with theanti-inflammatory (heart healthy, brain healthy, nerve healthy omega 3fatty acids) and specifically where the competition occurs is that omega 6and omega 3 acids compete for the same conversion enzymes so, whenyou are eating foods that need to get converted to EPA and DHA in yourbody. So, you’re eating fish and you’re doing a really good job taking fishoil and stuff like that but you’re at the same time eating a bunch ofomega 6 fatty acids, there’s gonna less conversion of those omega 3 fattyacids in what are supposed to be in your body. The trick is kind of thisdelicate balance between making sure that you don’t eat a ton of omega 6fatty acids and also that you try and you know, fight fire with fire andkinda overload your body with omega 3’s so that the competition isskewed in favour of the enzymes responsible for converting those fattyacids. So, it’s like the more omega 3 have been floating around the moreconversion of like ALA and the EPA and DHA you’re gonna get the moreanti-inflammatory potential you’ll gonna have. That’s the idea behind theomega 6 omega 3 fatty acid balance, it’s kinda make sense.Brock: Yeah, the idea isn’t the entirely inflammatory or anti-inflammatory diet,you don’t wanna go one way or the other, you wanna keep it in balancejust like everything else in nature.Ben: Exactly. And when we go above and beyond the omega 6 fatty acids,grains and legumes in general are very very high in anti-nutrients inwhat are called lectins and phytic acids as well as a lot of enzymeinhibitors and even in many cases molds especially if you’re getting likethe peanuts and brazil nuts for example are two big culprits when itcomes to mold. And so you need to be careful, the source of the seedsand nuts and the nut butters that you used and the best way to get rid ofa lot of these digestive inhibitors and what are called anti-nutrients is tojust take your seeds and nuts and soak them overnight and after they’vesoaked overnight you can rinsed them, you can dry them in a dehydratoror in an oven, set at the absolute lowest temperature you can put youroven at or you can dry them even like under the sun, on your kitchencounter or anything like that. That can make them a lot more digestiveand there are companies that actually do this. There are companies that
  10. 10. would take a nut butter and they’ll make a nut butter differently meaningthat they’re ground at temperatures that are low, they are processed atvery low temperatures and the result is nut that has a lot less damageinto it, a lot less free radicals, a lot lower oxidation in most cases the typeof companies that are doing this are also soaking and sprouting thesenuts beforehand.[0:25:21.5]I will put a link in the show notes, there’s one company calledRejuvenative Foods and they do stuff like probiotic catsup and probioticsalsa and all sorts of kinda cool like cultured condiments basically butthey also do raw nut and seed butters and there are other companies outthere that do this too like Brasilla is a company, Raw Organic is anotherone, you can get the rejuvenative stuff off at Amazon and I’ll put a link inthe show notes for that as well. But you can get the stuff (the nut butters)that are gonna be the least damaging from like a nutrient and digestiveinhibitor standpoint, they’re still gonna be high in omega 6 fatty acidsbut ultimately that would be the healthiest way to go if that’s gonna bethe way that you get your protein vs. grabbing whatever nut butter offthe shelf in your grocery store.Brock: Now, do you store (without sounding too perverse), do you store yournuts in the freezer?Ben: I store brazil nuts in the freezer, I get them raw from the health foodstore and store them in the freezer ‘cause those are great for yourtestosterone and your zinc and your selenium but they tend to be moldyjust about anywhere that you get them unless you them raw, fresh from alocal health food store. Unfortunately, most people think brazil nutssmell a little rancid or moldy and that’s because they are rancid ormoldy. So, those are what we keep in the freezer. We go through ouralmonds and our walnuts pretty quickly, we get them, we soak them,some of them we sprout, we rinse and they stay in a jar and we don’t buythem in such a huge quantity that they’re gonna rancid so most of thoseare stay at room temp in mason jars in the pantry.Brock: Yeah I think the only other ones that we keep in the freezer around hereare pine nuts only because we don’t go through them that quickly.Ben: Yeah. So, there you go nutbutter that’s what I have to say, go nuts on thenut butter in moderation and use like the raw organic stuff. Spend theextra money and that also will keep you from eating too much of it.OveractiveBladder: Hey Ben and Brock! I have a question about an over-active bladderespecially at night right before going to bed. So, pretty much every night
  11. 11. I do everything, go to the bathroom and then I lay down and withinabout 15 mins I have the urge to get up and go pee again so you know, Ido that and then unusually woken up out 3 or 4 hours after that and haveto get up and go to the bathroom again. I remember back in college whenI was racing cross-country one of our coaches also told us “if you’re notwaking up in the middle of the night to go to the bathroom, you’re nothydrated enough”, I don’t know maybe that’s just something that stuckwith me. I do drink a lot of water definitely spaced throughout the dayand not just at night time and I certainly don’t get like this urge to haveto get up and leave everything and go to the bathroom like I do rightbefore bed. I’m kinda just wondering what this might be about and ifanybody else has had any similar situation like this. Thanks for all ofyour help, we love listening to the podcast. Thanks.Brock: So, she doesn’t sound like a 70 year old man.Ben: No, and I’m guessing her prostate probably checks out okay.Brock: That’s what I’m thinking too.Ben: Probably, probably. She may wanna ask her cross-country running coachabout that too. So, honestly you always gotta give the stupid responsewhich is “well, make sure you don’t drink too much water before you goto bed at night” but this is probably not that type of issue especially ifsomebody who’s like an endurance athlete, any kind of a stereo typicalendurance athlete who’s churning out a lot of cortisol with trainingbecause one of your adrenal hormones specifically your adrenal glands issit up on top of your kidneys, they churn up these hormones and one ofthem is called aldosterone and that’s responsible for your mineralbalance in your body - your sodium and your potassium balance and in anormal body (not that you’re like abnormal or freak of nature but…) in anormal scenario well let’s just say that you don’t have a lot of cortisolthat you’re churning out from runs or whatever during the day,aldosterone is relatively high at night. It naturally goes up before you goto bed at night and high aldosterone means that you’re gonna retain alittle bit more sodium which also means that you retain a little bit morefluid and that means that you sleep better at night because you don’tneed to take that dreaded walk into the bathroom or wake up at night topee.[0:30:07.3]That’s one reason that you would be waking up at night to pee is simplybeating up your body, increasing cortisol levels. The other thing thathappens when you increase your cortisol levels is (high cortisol) justgoing to cause your body to rely upon blood sugar a little bit more as afuel and when you rely upon blood sugar a little bit more as fuel you
  12. 12. gonna tend to go hypogylcemic more quickly. You know, you eat a dinnerwith high cortisol circulating your blood stream you’re gonna notice kindof a big spike in blood sugar and then drop in blood sugar. That occurs alittle bit more readily compared if you’re kind of a rested lower cortisolstate. So, that’s the main idea and a lot of people kinda know this it’s likeyou’ve trained too hard and you’re over-trained you tend to get up atnight to pee a lot but that’s the mechanism, that’s responsible forsomething like that occurring. That doesn’t mean that that’s the onlything that this would be though. There is also this idea behind meridiansand this is kind of a Chinese medicine thing but there are certainmeridians that are associated with certain times during the day andwhen you wake up specifically at certain times during the night, thatrefers to that specific meridian and to give you some examples, about 11pm to 1 am is when your gallbladder is at its highest point of energy, itshighest amount of metabolism that’s can occur during your 24 hrcircadian rhythm. So, if you find yourself waking up between 11 pm to 1am, it certainly could be the issue that I just talked about with cortisol.But let’s say that your cortisol levels are fine, you’ve tested your cortisol,you know that you’re not over-trained, you’re recovering well, it couldmean that you have a problem with your gallbladder, it could meanyou’re drinking too much caffeine, that can put a hit on your gallbladderor could mean that you’ve got too many trans-fats or kinda man-madefats like margarine and spreadable cream cheese and the lovely lovelyspreadable peanut butter in your diet and that also can put a load onyour gallbladder. So, that’s one thing. Between 1 am and 3 am is yourliver meridian and so let’s say you have a history of pharmaceutical useor you’ve been drinking a lot of alcohol lately or you’ve got any type ofsituation where you’re gonna expose to a lot of toxins, a lot of pollutantswhether at work or in your city or whatever. Your liver is yourdetoxification organ and if it’s having to work overtime then that can beone of the issues that you’d be waking up between 1 and 3 am with. In asituation like that you would want to look maybe doing a liver cleanse.There are variety of different ways out to cleanse your liver. I usesublingual glutathione which is just like the spray underneath yourtongue. You can use acetylcysteine which is what they use in hospitalsetting a lot, you can use milk thistle extract. There are a lot of differentliver cleanses out there and frankly most of them are pretty decent. So,that’s another way that you can do it if you wanted to take up more thenatural root to juicing with like cilantro and parsley and some of thesecommon liver cleansing supplements can help with that if the wake cycletends to be around 1-3 am, 5-7 am is the large intestine and this issomething that I had to deal with when I had not to gross anybody outbut parasites. A couple of times in my life I had parasites and yougenerally about every couple of weeks you start waking up like clockworkbetween about 5-7 am and 5-7 am is a large intestine meridian. A lot oftimes if you’re waking up at those times, you don’t normally wake up atthose times then that can indicate that you may have some kind of a
  13. 13. colonic issue and that can be a gut bacteria issue, it can be yeast, it can befungus or it could be like a parasite type of issue and that’s where youwould do like a gut cleanse rather than a liver cleanse. So, you use anynumber of these gut cleansing compounds out there like a Capra cleanseis the one that I keep on hand but those are some of the times. Youremember a few weeks ago Brock when we’re talking about the wholeidea that this 8 hours cycle might be a myth?Brock: Yeah, they actually historically woke up in the middle of the night andactually got things done every couple of hours.Ben: Yeah, yeah exactly and if you wake, if you’re fine, if your body’s healthyand you just wake up at midnight or whatever, and 1 or 2 am is a lotmore common, after you have been sleeping for about 4 hours, there’ssome evidence to show that that was a pretty common practice up untilabout a hundred years ago and this 8 hr sleep cycle is more like a 4 hr on2 hr off 4 hr on type of sleep cycle and if you’re clean and you don’t havehigh cortisol and you flush your body and you cleanse (you don’t haveparasites) and you’re a healthy person and you’re waking up at night,don’t fight it, I mean, get up, get some stuff done, try to stay away fromcomputers and kindles and stuff like that. Read a book, hang out withyour spouse or your significant other, go for a walk and basically just livefor a couple of hours and then go back to sleep, I mean, that’s anotheroption.[0:35:10.4]Obviously it kind of a few different issues, this is good as kinda a multi-factorial but hopefully that at least gives you a blueprint and a little bit ofdirection when it comes to why wake up at certain times during the nightand what to do about it if you need to do anything at all.Brock: And I would suggest that you go find your cross-country running coachand tell him to download from the iTunes album hot tips the episodeabout how much water do you really need to drink each day because youknow, there’s only so hydrated you can get and I think your runningcoach was trying to over-hydrate you.Jeremy: Whenever I eat my meal I always make sure to take in a good amount offats, protein and carbs and make sure to get all the good nutrients in forproper nutrition but after I’m done eating from the point I finish mymeal until the point of my next meal I’m always craving all types of food,it doesn’t matter if it’s sugary food or salty food, I just hunt food basicallyand I normally always give in to the temptation. I do take chromiumsupplements but that only really takes away the sugar cravings for me.So, I’m just wondering if you have any tips on that, thanks.
  14. 14. Brock: You know Jeremy I used to have the same problem. I had foodemergencies between pretty much every meal and actually in the lastcouple of years and I will give Ben a lot of thanks for this, I’ve got it veryunder control.Ben: Why am I to thank for that?Brock: ‘cause you changed my diet aroundBen: You’re eating like higher fat, higher fat….Brock: much lower carbohydrate.Ben: Also, he pee posted a picture of me on his refrigerator and kinda reallyscary.Brock: And he gave me the finger.Ben: pretty really scary face. Like the scary monkey from Family Guy justlike….Grrr right there on the refrigerator. Yeah, cravings can mean a lotof different things and there are a number of different kinda strongcravings that usually indicate your body can be low in a specific nutrientor vitamin or mineral and I’ll get in to that in a second, but knowfirsthand that there can be some psychological reasons for this as well.I’ve covered food cravings a lot before on andwhat I’m gonna do on the show notes over at isI’ll link to a bunch of previous episodes I’ve done on these powerfulcraving control tricks that you can use to eat less food like you knowkeeping things in opaque vs. transparent containers and using picklesand fermented foods or salty foods to control your appetite. And…. that’sright, or swizzles or licorice or anything like that but basically little stepsfor eliminating food cravings. You know, chewing a lot before you eat orwhile you’re eating preferably (chewing with food in your mouth). I’ll puta link to all the stuff in the show notes. In terms of a lot of psychologicalways that you can control unhealthy eating habits or cravings but like Imentioned a lot of times what you’re craving can be a decent indicatorwhat’s going on from physiological standpoint just because lowserotonin, dopamine, blood sugar, a lot of these can be related to whatyou’re craving. So, for example as we all know craving chocolates is what,magnesium right? Yeah magnesium, as Brock takes a break from eatinghis dark chocolate bar.Brock: How did you know?Ben: So chocolate is really high in magnesium and a lot of times chocolate alsogets metabolized to serotonin especially if you’re eating like the reallygood dark chocolate and that’s a mood boosting hormone and sometimes
  15. 15. we tend to rely on chocolate for our serotonin levels as well. Now,chocolate and a craving for chocolate can also indicate a chromiumdeficiency. It can indicate a B vitamin deficiency and it could indicate anessential fatty acid deficiency. So, there are a few different things to thinkabout if you’re constantly find yourself craving chocolate and it’s veryvery interesting you should just try this if you’re listening and you tendto be a chocolate craver, try adding some minerals into your diet like uselike a trace liquid minerals in the morning or start taking somemagnesium before you get to bed at night and you may find that yourchocolate cravings subside. So, that’s one thing to think about.Carbohydrate cravings especially for really really sweet starchycarbohydrates, that can indicate also a mineral deficiency specifically achromium deficiency but it can also indicate that you’ve got some insulinresistance or some hypoglycemia issues going on and your cell surfacereceptors may not actually be sensitive to insulin and we went over thisin the last week podcast episode about restoring insulin sensitivity andstabilizing specifically the beta cells and the pancreas and one of my bigbig recommendation in that case was to not only include more mineralsand include things like chromium and magnesium but also to usesomething like a bitter melon extract and bitter melon extract is a prettypotent insulin stabilizer.[0:40:41.2]So, that works pretty well for carbohydrate based food cravings likewhite flour based food cravings, noodles, white bread, chips, biscuits,crackers, whatever weird foods they have up in Canada that guys likeBrock eat. And then, that’s the deal with carbohydrates and sugar ingeneral is a kinda mineral issue. Now, salt. Salt as we kinda touch onwith this whole cortisol issue in sleep. Salt can be a kinda be an issuewith stress hormone fluctuations and also low levels of electrolytes. Oneof the things that can really really help you just to test this out is to getyour hands on like some Himalayan sea salt and if you’re in a pinch onhow many Himalayan sea salt use one try this out grab like (if you’re anendurance athlete) you happen to have like some electrolyte capsulesaround, you can just break open like 4 of them and put them in a glass ofwater and drink that. But if you tend to have cravings for a lot of saltyfoods and a lot of times it can just be low electrolyte status and it can alsobe an issue with stress hormone fluctuations like cortisol, it could be anindication that you need to….kinda take a few days easy and repair andrecover a little bit. The other thing that can happen when you’re over-stressed and you’re craving salt is it can be an indication that you’ve got aB vitamin deficiency and you’ll find a lot of vegans and vegetarians thatcrave salty foods and one big reason for that is their vitamin B12deficient. So adding those into the diet can be helpful as well like avitamin B complex. That’s to deal with salt usually it’s electrolytes,vitamin B and it’s kinda fluctuations in stress hormones. Craving fats,
  16. 16. like fried foods, oily foods, poutine, that can be essential fatty acidsdeficiency so we talked about omega 3 fatty acids: fish, fish oil andsomebody’s healthier seeds and nuts, things of that nature, simpleessential fatty acids deficiencies can easily cause you to crave fried foodsand oily foods. So, you’d want to include more foods that are high inhealthier fats, raw yogurts and dairy and milk derivatives preferablyorganic sources and eggs and healthy seeds and nuts, fish and fish oiland grass-feed beef and yatayatayaya you know, all these healthy fats.Same kinda goes for cheese, it falls into that essential fatty aciddeficiency category and then if you’re craving dirt, you’re probablypregnant (that’s the big one) that whole pike issue, clay, dirt, chalk.Actually, interestingly ice kinda falls in that category too. It’s 2 things,it’s usually either pregnancy or low iron when you’re craving stuff likeice, clay and dirt and chalk. So, that’s something to think about as well.The question is, it’s like do you just start to eat clay and dirt and chalkand ice and see if your deficiency goes away, you know test it. There is atest that you can do and it’s spendy, we’ll link to it in the show notes eventhough I do realized that it’s expensive it’s like a $900 test but it’s fromMetametrix and it’s called the Metametrix Ion Profile. It’s the sameprofile that I like to recommend to folks who want to test truly with theirantioxidant levels are at vs. this cheesy useless beta carotene skinmeasurement that they do at health expo sometimes. It’s an ion profileand it test your amino acid, your fatty acid, your organic acids,everything, your vitamins A E B, co-enzyme Q10, folic acid, pretty muchanything that you need to look at to see whether you’re deficient insomething. And it’s a really comprehensive test again it’s expensive butdoing one off might be worth it specially if you’re somebody, if you’rehappen to do like a flexible savings account or health savings accountyou can kinda use that to pay for something like this. I’ll put a link toDirectlabs which will…. normally this test to go to your physician can beclose to a 2000, you can at least closer to a 900 going this way but thoseare some of the things to think about when it comes to food cravings,what your food cravings really mean and then I’m gonna link to a bunchof other stuff ‘cause we’ve got videos and other podcasts we’ve done withfolks like Nora Gedgaudas about food cravings. We can put it all out inthe show notes.[0:45:00.2]Brock: I wonder are you actually having cravings or you just plain hungry? Likemaybe you’re just not eating enough.Ben: Yeah. I would have post about this at bengreenfieldfitness called “Is itBad to be Hungry?” and on that post I talked about when hunger is goodand when hunger is bad. You should go read it, I’ll pull it up and link to itin the show notes so you can go read that and find out when hunger isgood and when hunger is bad.
  17. 17. Steven: Hello Ben and Brock, my name is Steven. I love the show. I’ve got aquestion about collagen supplement for joints and ligaments and I’m justwondering if type 2 collagen is any good, what the studies are, if it can beabsorbed, if it’s helpful how regularly you need to take it. I’m 49 and Ilike working out and I’m hoping that this will help with overall tendonand ligament strength and that it’s a good thing to do. Interested in yourresponse, thanks.Brock: I had no idea there was more than one type of collagen.Ben: This is a timely question ‘cause I actually had chicken bones for lunch.Brock: Just had chicken bone?Ben: Just mix bone broth and it makes like the chicken bones all soft and youhave all this cartilage and stuff, you can literally just eat it it’s like eatinggelatin powder that you can get (we’ve talked about like the organic greatlakes gelatin collagen that you can buy) it’s like that, you just chewenough cartilage and I like it like I put olive oil and salt and stuff in thereand you eat it up with a little bit of regular chicken meat and somecarrots and celery. It’s good!Brock: Do you actually just break the bones open and suck the marrow out?Ben: Yeah, most of the marrow has already leached into the bone broth thatyou strained the stuff out off but you’re still getting a lot of the collagen, alot of the minerals out of the bone. I enjoy it.Brock: What type is that? Is that type 2?Ben: Some of it is type 2 collagen because that’s the basis for your hyalinecartilage which is the cartilage that gets really soft and edible whenyou’re chewing on chicken bone. So, type 2 collagen is basically a little bitof articular cartilage, it’s a little bit of hyaline cartilage and it makes upthe proteins that are in that cartilage and also forms what are calledfibroids which are these fibrolary fiber based network of collagen thatallows your tissue to have these ten style strength including your skin forexample someone who’s got a collagen deficiency a lot of times havewrinkles and just bad looking skin as well.Brock: and dry patches….Ben: dry patches, that’s right. There have been studies that have looked at theeffects of oral administration of type 2 collagen derivatives on stuff likearthritis and they’ve found that it does have efficacy in terms of helpingrebuild some cartilage, helping with pain relief and helping with bone
  18. 18. density in those cases. Now, there not been to my knowledge any studiesdirectly done on folks like athletes who are rehabbing from an injury oreven just athletes in general who are trying to keep their joints frombreaking down but I know from personal n equals 1 experiments that themore I use stuff like bone broth, like the Mount Capra Capraflex which isthe supplement that I used that’s ground up type 2 chicken collagen likethat great lakes gelatin, we keep a couple of canisters of that in thepantry and I dumped that in the smoothies. The more I do that stuff thebetter my joints feel (the more chicken bones for lunch). It really doeslike from my perspective just as an exercising athlete who beats up mybody, I feel much much better from a joint standpoint when I use thiscollagen so, I used the capraflex (that’s glucose, amino choidroitin fromtype 2 chicken collagen) it also got like cherry juice and ginger, turmeric,and pyrolytic enzymes just all sorts of magical stuff in it. I am a fan oftype 2 collagen, I personally use it, you gotta be careful with some of thepowders and the blends out there because they do add artificialsweeteners and not all type 2 collagens are created equal. If you get like agood organic base healthy type 2 collagen sources like we basically oursources are, we make the bone broth out of organic pasteurize chickens,we get the organic great lakes gelatin off Amazon and then we get thecapraflex from Pacific Elite Fitness and those are the main sources ofcollagen in our diet. My wife takes Capraflex too, we swear by that stuff(we’re joint).Tom: Hi Ben and Brock, my name is Tom! Every Memorial Day weekend I do acamping trip with neighbours, we camp right by a river and there’s a lotof pollen and mold out where we camp and it just kills my allergies. Mynose gets all congested and my eyes swell out and it’s just a terriblesituation. I tried over the counter allergy products but combined with afew beverages of different variety that really puts me down for the countso I’m wondering if there’s anything I can do that you would recommendthat would allow me to address my allergies without actually beingaffected. So, I can actually appreciate it thanks so much.[0:50:25.0]Ben: Poor Tom. Poor, poor Tom.Brock: Yeah, poor guy gets to go camping on Memorial Day weekend.Ben: Just quit camping, just quit celebrating Memorial Day. I mean, seriouslystay home.Brock: Yeah, I don’t know if he’s complaining about, he’s mixing beer with somegood anti-histamine. That’s a party right there. And once I lost like 4hours of my life, had tattoo and was married to a monkey. That’sawesome!
  19. 19. Ben: And you lost all your hair. Diphenhydramine and Benadryl and all thesepopular anti-histamine over the counters, they do a number on you froma fatigue standpoint and you get pretty drowsy and they also tend toinhibit what’s called GI motility so they constipate you a little bit as well.They’re gonna make you drowsy and some people use them for sleepsupplements and they also work for antihistamine effect but I thinkthere’s better natural ways to go. The first thing I should mention is thatwe did a podcast with Dr. David Minkoff, one of my favourite wellnessdocs on kids and exercise induced asthma and allergies and one of themain things we really geeked out on that podcast was how most of thesestuff is related to an over-active auto immune system and your basis isgetting tested for food allergies, getting tested for food intolerances orjust working common auto immune triggers that include gluten anddairy and soy out of your diet. So, that would be the number one thingand you can go back and listen to that podcast and I’ll link to it in theshow notes. But there are other things that you can do from kind of anantihistamine perspective to make breathing easier. One thing that canwork really well interestingly is just adding some vitamin C into yourdiet. And about 1-2 grams or so or just a basic vitamin C and that accessa natural antihistamine. That’s one really good way that you can get thatin your diet or that you can fight off the antihistamines. I mean you knowwhat I’m saying it isn’t the antihistamines, you know what I’m saying.Brock: Yeah, he just dose with that leading up to the camping trip and whileyou’re on the camping trip, like for all time.Ben: Yup, exactly. Magnesium, magnesium helps with nasal allergies, helpwith breathing problems. It’s got a little bit of a dilatory effect on yourbronchial tubes on your soft tissue and in addition to making sure you’llinclude magnesium rich foods like green leafy vegetables and to limitedextent soak and sprouted seeds and nuts and stuff like that. Just usinglike a natural calm magnesium on a daily basis and you don’t have totake it at night it’s like can make you fall asleep and go head down on thebreakfast table if you take it in the morning but doing a little bit ofmagnesium can help with allergies and breathing problems as well. So,you’re looking about 1-2 grams of vitamin C about 400-600 ml ofmagnesium just stop when you get diarrhea basically because that’s notthe fun way to celebrate Memorial Day. Few other things would be tohave a cold pack around. In many cases if stuff just gets out of control,putting a cold pack over your eyes or on your face helps to reduce a lot ofinflammation that increase blood flow to your nasal passages and yourface especially if you’re just like somewhere where you have no choicebut to be there, it’s a social obligation or something like that if you’reable to have a cold pack around like you can up a little bit too and youcan always just put some ice into a napkin if you have to and dubbingthat in and around your face can help out a little bit. The other thing on a
  20. 20. similar level is photo sensitivity (sensitivity to light is gonna go up) whenyou’ve got a lot of rhinitis and inflammation on your nasal passages orhay fever going on, wearing sunglasses can help to reduce yoursensitivity to light and help your eyes from getting that excessivewatering and tear formation, that’s another thing that you can do inaddition to putting a cold pack on your face is wearing sunglasses. Asyou’re walking around with your sunglasses on and your cold pack, youknow, ace bandage around your face, a few other things that you maywanna consider, one is neti pot use. Have you use one of these neti potsBrock?Brock: I sure have.Ben: A little Aladdin’s lamp and it’s an Indian remedy as been used forthousands of years in India and to flush the sinuses and kinda keepthem clear and they’re inexpensive and they’re easy to use and you justmix some electrolytes like a non-iodized table salt in this water (likelukewarm water) and you pour into the pot and you flush out your nasalpassages by leaning over a sink with your head kinda turn to one sideand it feels fine the first couple of times you do it, pour into the nostriland kinda rinse in your nasal passages out and during allergy season thatcan really help using a neti pot. That’s another thing to look in to.[0:55:17.7]Brock: Okay, so this next question is actually a written in question so I’m goingto have to use my voice.Ben: It’s been awhile, we should put you through some vocal exercises ‘causeyou don’t get to read that many questions on the show. And fire away..Brock: I recently started brewing beer at home and wanted to know if there anyhealth benefits to non pasteurized brew. On the same note I lift weightsregularly and have heard alcohol is detrimental to muscle hypertrophy. Idon’t drink everyday and when I do it’s usually only one or two beers.Ben: Well, first of all the whole unpasteurized organic beer thing, it does havea little bit of truth to it because when you filter the yeast out from beerand that’s something that happens when beer is pasteurized, you’regetting rid of brewer’s yeast and a lot of nutrients and minerals likechromium and a lot of the B vitamins and some of the healthy thingsyou’re gonna find in yeast. There are some people like Dave Asprey (thebulletproof exec guy) and he talked about this at the superhuman eventhow a lot of these foods like brewer’s yeast and yeast based compoundshave a lot of mold in them anyways and so by avoiding those you’reactually getting more benefit than harm from what you’re missing. Butyou know, I haven’t seen a ton of evidence that necessary says that you
  21. 21. completely eliminate yeasty foods or fermented foods and when you’relooking at a beer that is unpasteurized you kinda look at something likeunpasteurized cow’s milk and the reason it’s pasteurized ‘cause the FDAregulates cow’s milk and it says that animals that are producing the milkare pump with chemicals and growth hormones which they are and thatmakes the milk that they produced unsafe to drink and unsafe toconsume so they boil the milk and they pasteurize it and they also kill allthe vitamins and minerals that are in milk that’s one of the reasons that’spasteurize milk just is not great for you from a nutrient standpointregardless of the taste perspective and when you look at pasteurized beerit in a similar way loses a lot of those health benefits because a lot ofthese studies that have been done on beer that have found that beerreduces your chance of blood clot or increases your hgl cholesterol orprovide you with some of these B vitamins and some of these minerals.Most of those were done with unpasteurized real beer and not with thepasteurized crap that you buy at the grocery store.Brock: Not bud…Ben: Exactly. There are a lot of decent brands out there that you can buy at thegrocery store without making your own beer that actually dounpasteurized beer or beer that hasn’t been filtered in a way thatremoves that yeast. I know Sierra Nevada around here is one of the morepopular ones, it’s not an organic beer but it is unpasteurized andunfiltered. There are some others Dog Fish Head which I think might beat Portland (I don’t remember) they do one…. if you’re to go and use Dr.Google and look for unpasteurized and unfiltered beers, you’ll gonna finda bunch of brands and a lot of companies like grocery stores like WholeFoods and stuff will carry this unpasteurized and unfiltered beers. It’snot like cow’s milk to where it’s this black market that you got and get upat midnight and sneak in your batman gear to local farm to find. You canfind this stuff at the grocery store and the unpasteurized is healthier. Asfar as the exercise effects, first of all this reminds me of a study that wetalked about on the podcast way back in the day. The one they did onmarathon runners, remember this one? They gave the marathon runnersbeer but it was non alcoholic beer and they found that they were threetimes less susceptible to infection and inflammation after the marathonand the risk of developing a cold was cut by one third because of the highconcentration of polyphenols and vitamins and minerals and that non-alcoholic beer. So as one stay that they did and that there was anotherstay where they actually looked at the hydration effect of regular beerand they found that beer actually hydrated better than Gatorade and oneof the reasons was because the carbonation in the beer helps to quenchthe thirst and the carbohydrate content of the beers are now gettingbetter absorbed than what was in the Gatorade, but ultimately while theywere testing the subjects in this post-exercise beverage or with this postexercise beverage where half the people got beer and the other people got
  22. 22. some kind of a sports drink, they found that the people who got the beertended to recover a little better.[1:00:16.5]And I’m trying to remember, trying to remember if I used this portion ifthey used water. It may have been water that they used. Either waythough, they found that beer could rehydrate you. Well, that was thetake-away so it’s interesting that beer has this hydrating effect. Now, ofcourse, there is, first of all, the gluten and celiac issue with beer that isderived from wheat and most of the beer that is not derived from wheatlike, you know, omission beer or any of these gluten-free beers have theceliac formulant, they taste like crap. But for anyone who’s glutensensitive or who’s trying to live a gluten-free diet, you know, beer wouldnot be a good choice, better something like wine or something in thatnature. Now as far as alcohol in general, there are a few things that Iwanna make people aware of. First of all, alcohol a lot of times is blamedfor making people fat. But I found that in most cases it’s what you eatalong with the alcohol that tends to be more of the issue. You know,those salty chips at the Mexican restaurant versus the tequila and that’s‘cause alcohol has a really high thermic effect and about 20% of what youdrink from alcohol is actually burnt in the processing of the alcohol. Sothat’s one thing that’s interesting is even though alcohol is labelled asseven calories a gram, it’s really closer to about five and a half calories agram because it does have a high, high net effect of metabolizing it. Sothat’s one thing to think about when it comes to alcohol is if you’re gonnahave a glass of wine at dinner, it’s not gonna make you fat you just needto make sure that you adjust for your food intake with dinner, in boththat the alcohol has calories but it’s not as big of a villain in fat gain as isI think it’s made out to be. Moderate alcohol consumption has beenshown to improve your insulin sensitivity, to lower your triglyceride, toimprove your blood sugar control, and that is with things like wine, redwine specifically, where most of these types have been done in terms ofinsulin sensitizing effects. But that’s one of the things I’ve been thinkingabout.Brock: The keyword being moderate in that case though.Ben: Yeah.Brock: And moderate being one glass of alcoholic beverage for a woman and twofor a man, right?Ben: Exactly. Exactly. And you’ve probably heard that-Brock: And you can’t stock file though.
  23. 23. Ben: Yeah. Stocks - as fun as stock filing is, you’d probably get alcohol…Brock: Drinking five days, I get 10 drinks!Ben: Lowers testosterone. Right, that’s not the thing. I’ve mentioned that. Butyou’ve have to consume a lot of alcohol to get that lowering oftestosterone. So in the studies that have shown testosterone to belowered, they’re looking at about 30-40 grams of alcohol per day for athree week period of time. So that’s the equivalent of three drinks a dayfor three weeks to lower testosterone significantly. And that’s someserious drinking.Brock: That’s some college drinking.Ben: Exactly. And some serious bingeing similarly that it takes to do it in a 24-hour time span. So again, if you’re drinking heavily you don’t have to, orif you’re not drinking heavily, you don’t have to worry (I choose mywords carefully) what you’re gonna drink. You’ve got to be, you got to notbe quite as worried about this hormone testosterone type of effect. Sothat’s another thing that I think kind of alcohol gets vilified for that’s notas big of an issue. So ultimately that kind of a take-away here is that youcan get a long-term effect on insulin sensitivity when you’re doingsomething like having a glass of wine with dinner. Alcohol does not haveas many calories in it as we’ve been led to believe and if you’re careful toadjust for the amount of calories in the actual food that you eat, that youeat along with the alcohol, you should be just fine. Unless you’rebingeing or drinking a lot of alcohol, it’s not gonna be that bad for youtestosterone and your hormone levels. And then finally, as far as it comesto his question about hypertrophy, and what we refer to in exercisescience as muscle protein synthesis. There’s actually no research thatshows that exercise, you know, accelerates or alcohol acceleratesexercise-induced muscle damage or affects muscle strength. And they’vetried to do a couple of studies on it and have found nothing except thatexhaustive endurance training like running for hours followed by post-workout alcohol intake in about a hundred and twenty gram range,which is a lot of alcohol, significantly suppresses some of the hormonesresponsible for repair and recovery. So all the people hanging out in thebar after an Ironman triathlon probably have a little bit to worry aboutbut they also probably don’t care at that point so..Brock: Yeah, at that point.Ben: Yeah.Brock: It’s the ones who finish the extra-long runs on the weekend then they gostraight to the bar are probably undoing a little bit of the work that theydid for themselves…..
  24. 24. [1:05:10.3]Ben: Exactly.Brock: But it doesn’t sound as that awful.Ben: Exactly. So that’s the skinny with alcohol. I wouldn’t worry about it, inmoderation. You know, I personally have a glass of wine with dinner justabout every night now and I, you know, occasionally get out and partybut I realized that no, it doesn’t do the greatest things for the next day’sworkout so there you go.Brock: I wanna clarify just or get you to clarify one thing and what youmentioned with the beer, the gluten, that it contains gluten. Most beers,that there are wheat beers of course that are made from wheat but themajority of beers and ales and lagers and stuff are made from barley andhops which don’t contain gluten. So where’s the gluten coming from?Ben: Actually that’s a myth. Barley and Hops do contain proteins that are of avery very similar structure to gluten. The protein in barley, it’s calledhordein (h-o-r-d-e-i-n) and the gluten is called gliadin and in rye there’scalled a gluten that’s called secalin (s-e-c-a-l-i-n). And both of theseproteins, and people who are gluten-sensitive who have issues withgluten, who have issues with celiac, for those folks, these beers that aremade of barley and that type of thing, there’s still an issue. So if you’regoing gluten free, you basically just can’t drink beer unless it literally islabelled like a full-on gluten-free beer. But…Brock: You’re right about those, those are awful. They’re not beer, that is somesort of weird beverage.Ben: So that’s the deal with beer and like for me, personally, beer messes meup. It flips my stomach, I feel horrible after I drink a beer. And I do finewith alcohol, like wine and vodka and stuff like that but beer is a big no-no for me personally, it just messes me up.Brock: I think we had a conversation at a party in Thailand where I wasstanding outside the tents and you were asking why and I said thatbecause I was farting my way into the moon and you looked at the beer Iwas holding and held up the vodka that you were holding and said “that’swhy I drink vodka.”Ben: That’s probably a good one to end the podcast on.Brock: I think so.
  25. 25. Ben: There we go.Brock: So if you wanna hear more about me farting my way to the moon, go and you can get a link to everything.Ben: Although the free box of Lifeshotz, we’ve got a..Brock: Oh yeah, we’ve got a very important thing to cover.Ben: Okay, so. We’re going start giving stuff away if you leave a review oniTunes and this box of Lifeshotz value at 35 bucks. This is the potentantioxidant packet that I take every single day to mitigate the effects ofswimming in chlorine and living in a polluted city and stuff like that.Lifeshotz, and I’m gonna give a box of it. Let’s take in the mail. To AmyE. Nauss. And Amy says this, “love at first listen,” and she gives us fivestars and she says, this is so heart-warming, “I listen to Ben and Brockon my way to work and it feels like Christmas morning every time I findout a new episode is posted. Ben reveals most interesting usefulinformation you would have believe existed. Thank you for getting meexcited about my otherwise ho-hum commute.”Brock: Aww.Ben: Ah, yeah.Brock: Bummer.Ben: I like to think that..Brock: Glad that we could help.Ben: Amy would probably be depressed and living in a dumpster if it weren’tfor this podcast.Brock: Yeah.Ben: Alright. So Amy if you heard us read your review, then let us know. Writein to and we are gonna get your free boxof Lifeshotz, up to you. And finally we have a, speaking of spreading thelove, we have a new URL that people can go to and this is a huge way tohelp the show out. Go to and when you goto, what happens is there’s a handy-dandylittle pre-written tweet there, or facebook post or google plus post whereyou can go share your love. So there you go.Brock: That’d be awesome. Please do that. It will be fun.