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Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
Ben Greenfield Podcast 241
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Ben Greenfield Podcast 241

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Listen to this podcast at http://www.bengreenfieldfitness.com/2013/05/241-should-you-exercise-before-sleep-what-is-the-best-standing-desk-why-your-big-toe-is-important-and-more/

Listen to this podcast at http://www.bengreenfieldfitness.com/2013/05/241-should-you-exercise-before-sleep-what-is-the-best-standing-desk-why-your-big-toe-is-important-and-more/

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  • 1. Podcast #241 from http://www.bengreenfieldfitness.com/2013/05/241-should-you-exercise-before-sleep-what-is-the-best-standing-desk-why-your-big-toe-is-important-and-more/[0:00:00]Introduction: In today’s episode of the Ben Greenfield fitness podcast: How doesexercise affect sleep, how fast can cholesterol go down, is freezingraw milk bad, what’s the best way to run the stairs, what is thebest standing desk, and why is your big toe important?Brock: Well, what’s up man?Ben: I just had an amazing cocktail for breakfast.Brock: Taking the edge of the day already?Ben: My mind is spinning. So I’ve got a juicer and I made carrot-ginger-lemon juice and I had it over ice with tea and chi with myChinese adaptogenic herb complex mixed in and I know thatsounds really funky but like it was awesome.Brock: No, that sounds real delicious. Those are flavors that go really welltogether.Ben: I’m in cloud freakin’ nine right now and carrot pulp that you haveleftover after you juice, it’s dehydrating right now, the dehydrator.And so when we finish up the podcast, I’m gonna make myselfsome carrot pancakes with the carrot pulp.Brock: Crazy.Ben: Yeah, with the dehydrated carrot pulp which you could use as likea flour almost. So aren’t I just the coolest-little nerded out-vegan-plant power-based dude today?Brock: You are. I’m ashamed to admit that I had meat for breakfast andfor lunch.Ben: If it’s any consolation, I’m making liver and bacon on Saturdaynight so.
  • 2. Brock: Awesome.News Flashes:Brock: Make sure to go over bengreenfieldfitness.com/241 and scrolldown to the news flashes and you can find links to these supercool and (well hopefully super cool) and I haven’t heard….Ben: Super.Brock: I assume they’re gonna be super cool..Ben: Super sexy today. You know I..Brock: Super sexy..Ben: I had that, that special episode last week, the sex and libidoepisode and my apologies to anyone who was offended by metalking about sex and libido. But..Brock: If they tuned in, it’s their own damn fault.Ben: That’s right. A few news flashes that are coming on the tail end ofthat, that I tweeted out about this week. The first was that if youare one of those people whose digging around at the bargain binof your local supplements outlet or internet website and you justkinda, kinda picking these supplements that are purported toenhance libido or improve the quality of your sex life orsomething like that, you need to be careful. There’s a study thatcame out last week and what they did was they actuallyinvestigated all these different herbal you know, sexualperformance inhancement dietary supplements and this came outin the journal of sexual medicine actually and what they foundwas that a high high number of these products were actually notonly laced with extra things that weren’t supposed to be in theproducts but specifically, what I thought to be most interestingwas that many of them contained Sildenafil or Tadalafil. Andthat’s the active ingredient in Viagra. So essentially you may be,without knowing it, actually consuming Viagra in theseperformance enhancement “herbal” type of supplements and you
  • 3. know, you may wonder why that would be a bad thing. Well themain thing..Brock: Yeah, that’s sounds like a cheap way to get some Viagra.Ben: These are pharmaceutical derivatives when you’re looking at thembeing laced with these type of compounds and so when you’relooking at specifically the health of your liver, it’s just somethingto be aware of. This is something you’re taking everyday. I’m non-enemy of Viagra or something like that but you do need tounderstand that your liver d0es have to process chemicals likethat. So FYI, just kinda be careful and these are specificallysupplements that fell into the $2.99 - 17.99 range. So kinda likethe cheap bargain you know, herbal sex enhancing supplements.Careful with those.Brock: That’s crazy. That seems like it’s really counter-productive liketheir putting something in thegenerally-cost-a-little-bit more butthen their selling it for really cheap.[0:05:05.0]Ben: Yeah. And they’re like labeled as herbal or all-natural and it’s justfalse labeling so FYI,heads up. Pun intended.Brock: Use that information at your own discretion.Ben: There you go. Now along the same lines, and I promise this entireepisode is not about sex but I just had a few tweets go out that Iwanted to clarify. A good Viagra alternative for those of you whoare interested in some of those positive effects that actually takinga pharmaceutical. There was another study that came out a coupleof weeks ago on saw palmetto extract which is actually somethingthat you can find at many health food stores and in herbal formor tincture form if you’re to order it. It’s very easy to hunt downsaw palmetto extract. But that actually had very very good efficacyto be able to enhance your, as the scientist would say, erectileresponse. Much similarly, as something like Viagra so it can beused for the prevention or treatment of erectile dysfunction alsoto enhance the experience a little bit so there’s something else.sawpalmetto extract.
  • 4. Brock: So when they say enhance, does that mean that you need to have abit of a, or some whatever response there already to enhance like,I know Viagra can start to take you from 0 to 100. Is this more liketake you from 20 to 100?Ben: No, it would be similar to Viagra in that if you are having difficultywith that particular area of your health in thefirst place, it couldhelp with that. So…Brock: Wow, that’s great.Ben: Exactly. And then interestingly, for you guys who already haveyour ears, possibly other body parts, perked up, you can know thatyou will wanna put down the plastic if you wanna keep thosetestosterone levels elevated because a study that came out againthis month looked at sex hormone levels specifically in men andBPA concentration. And what they did was they measured theBPA concentration which is something very very easy. You can getlike a urinary BPA test to a company like Direct Labs and literallyget a kit sent to your home. What they found was that BPAexposure was significantly associated with lower free testosteronelevels, decreased free androgens, and increased levels of what’scalled sex hormone binding globulin which binds all these activehormones in your blood stream and makes them less likely to beas potent as they could be. So interestingly, one of the top sourcesof BPA, that I think kinda flies under the radar but for this specifictype of what are called phalates that were observed in this study,it’s clone. Interesting. So I know, that’s kind of a catch 22 causewe all like to think of you know, the Axe Body Spray as you know,the thing that’s gonna cause you to be tackled by a bevy ofscantily clad cheerleaders but it turns out that fragrances areprobably not all that great for your testosterone and your sexhormone levels and that would be true for…..Brock: So you mean that advertising is lying to us? What?Ben: That would be true for both men and women. So you know, youcould be stinky and have great testosterone levels or you couldsmell great but not really be able to perform your call so…..
  • 5. Brock: So BPA is basically the devil. It’s giving us cancer, it’s ruining ourhormones, it’s….Ben: Yeah. And it’s interesting because there’s another podcaster in thehealth sector, his name is Chris Kresser. Great guy. I’ve had theopportunity to hang out with him a little bit at some conferencesand had the pleasure of meeting him at places like the AncestralHealth Symposium and I know he’s been writing a little bit abouthow this whole BPA thing is blown out of the water and how it’sprobably not all bad for you but you know, I called him out on hislatest study. I actually tweeted him and never heard back but I’dbe interested to see if he ends up writing something about this toobecause this is the study that shows the definite drop in hormonalstatus in guys who had this BPA exposure so it’s interesting stuffand yeah, I figure we can, we could probably stop talking aboutsex baby, now because I have one other quick news flash that hasabsolutely nothing to do with any of the previous topics we arejust talking about.[0:10:03.4]Brock: So I’m putting my pants back on.Ben: TMI. Heart rate variability measurements. Many folks who arelistening to this podcast may know that every morning I measurewhat’s called my heart rate variability which looks at the strengthof your nervous system. Really really cool measurement. And I usethe SweetBeat system to do that and I’ll be sure to put a link tothat in the show notes. But what I recently discovered from thekind folks over at sweetbeat was that where as I was under theimpression you have to have this special dongle that you attachinto the end of your iPhone and then a heart rate monitor, andthen the sweetbeat phone app on your app. If you have one ofthese handy-dandy bluetooth-enabled heart rate monitor straps, Iguess the Polar H7 is the most popular of those, then you don’tneed the little dongle that attaches into your iPhone. And Ihappen to know this because I traveled over to New York lastweek, actually a few days ago, and I lost that dongle at some pointduring my travel. I wrote to SweetBeat and I was like where shall Ireplace this, is there an alternative and they said well, all you needis this bluetooth heart rate monitor so I’ve got my Polar H7 on the
  • 6. way and I wanted to let folks know that if you’re trying to monitoryour heart rate variability, that’s one, I mean there’s multipleways to do it but that’s one way it’s with this Polar H7 combinedwith the SweetBeat app so.....Brock: That’s great news cause I actually, I’ve been using the AzumioStress Check to do my heart rate variability.Ben: And all that’s…. Is that the camera lens?Brock: Yeah, it uses the camera and the flash and you just hold yourfinger in front of it and it really, it’s not giving me…. Everymorning it’s 2%. Like that’s my stress is 2%, sometimes it’s 1%. Icame back from a 3-hour brick the other day, and I was at 20% soit does measure something but it’s really not giving me thataccurate stuff so I’ve been really interested in trying the SweetBeat but just all the components, having to have the dongle, thestrap, the phone, everything is a bit of a, a bit of a turnoff.Ben: I agree. And for those of you who wanna kinda geek-out on heartrate variability and SweetBeat measurement, in the recent postthat I did, which is an interesting post anyways, on the damagethat happened to my body after the back-to-back triathlons I did. Ireported also on what happens to your nervous system and thefolks over SweetBeat had a full-on analysis actually for the past,like few months of my heart rate variability and there’s somereally interesting data there in terms of kinda what happens interms of your sympathetic fight and flight nervous system andyour parasympathetic rest and digest nervous system and how,how you can, if you’re taking your heart rate variability readingsevery morning, really track whether or not you’ve overworked thatsympathetic nervous system, whether or not the parasympatheticnervous system is over trained or drained and you can really gleansome very very useful data from these type of measurements andthey’re so easy to get your hands on, on these type of measuringthese days that I think it’s, it’s definitely a cool thing to look intoso.Special Announcements:Brock: So Mr. Webinar is at it again.
  • 7. Ben: Mr. Webinar.Brock: Do you mind if I call you Mr. Webinar?Ben: No, why not?Brock: So May 30th……Ben: probably if I haven’t had carrot juice this morning I would haveirked me but yeah.Brock: They’re reaching me through skype and throttling me right now.Ben: May 30th. I’m teaching a USA Triathlon Webinar and we’ll put alink to it over in the show notes at bengreenfieldfitness.com/241but it’s called “Balancing Work, Life, and Triathlon” and it teachesfolks who are doing triathlon, kinda how to merge your love forthe sport of triathlon with family and social obligations andfriends and hobbies and you know, other activities. Whether thatbe playing the guitar or sky diving or as in Brock’s case, eatingpoutine while skating about his backyard hockey rink in Canada.But either way, we’ll give you the proper strategies, and tips, andtricks to kinda help you balance time and training so that’s a USAtriathlon webinar. That’s May 30th, I believe that’s a Thursday at2PM Pacific time. It’s right smack dab conveniently in the middleof your work day.Brock: Right in the middle of your workday.Ben: So there you go.Brock: Just to make your life a little more stressful.Ben: For all of you unemployed triathlon junkies out there.Brock: I’m guessing the webinar would be archived and people would beable to watch it at a later date, right?Ben: It will be archived, or as we say, here in the States archived, also,speaking of triathlon, the Thailand, the 2013 Thailand TriathlonAdventure is well under way in its advance planning stages and
  • 8. for those of you who are interested who wanna show up early, whohave nothing better to do than spend your 3 weeks of Novemberand December in Thailand, I’m working on tacking on an extra 4days where, leading up to that first race, we’re gonna do a bunchof like, triathlon clinics and training and learn about nutrition andfitness and diet and kinda how to get the edge and endurance andlife and health.[0:15:41.6]Lots of cool little seminars and workshops with me but we’regonna do that at this special place called Thanyapura andThanyapura is this high-end training resort in Phuket, Thailand.It’s literally like a few minutes away from the race site so it will allbe on top of where we’ll all be anyways but they’ve got this healthcenter that has all this natural pads on stuff and they focus on thisnatural holistic approaches to treating illness and kinda givingyou a bunch of these really cool recuperative powers, they’ve gotsome Asian medicine there, some anti-stress, anti-agingtechniques so really really cool health packages they have thereand then they also have a mindfulness center where you learnsome advanced you know, like how to get your alpha brainwavesup regulated, getting into the zone type of techniques and so I’mgoing to make it so we can spend 4 days there prior to starting ourkinda 2 week triathlon adventure. So normally, to do the 2013Thailand Triathlon Adventure, it’s $400 and we’ll put a link in theshow notes where you could register if you want to tack on thoseextra 4 days, it’s an extra 400. And I think it’s gonna be a reallyreally cool life-changing experience for the folks who wanna joinin on that part of the trip. But of course if you’re listening in andyou have questions about any of this just let me know. I mean, it’sall flexible in terms of the dates you can go and stuff like that butas Brock can attest to, just the fact that we’re all gonna learn howto make Pad Thai together is a great reason to head over.Brock: Anything involving Thai food, I’m all over it.Ben: There you go. And what else do we have? Oh the brand new….Brock: The gear.
  • 9. Ben: Yeah, the gear.Brock: New gear. So if you’re going to Thailand, you can look fantasticwhile you’re there.Ben: With the brand new Ben Greenfield Fitness Triathlon gear. So ifyou’re a fan of the website, we’ll put a link in the show notes butwe’ve got a brand new clothing store up where you can get likerunning shirts and workout shirts and all sorts of cool stuff youcan wear to the gym, to make all of your gym buddies jealousabout your cool threads. And we got a promo code for it: 20% offon that store. The promo code (drumroll please)Brock: That was a terrible…Ben: The cash register sound effect. It’s BG Promo 13. BG Promo 13.So, and then the last thing, before we jump into this week’s Q&A,is very exciting news. We’ve been working on this for like the past2 months but the brand new Ben Greenfield Fitness phone app isalmost ready to launch. We’re still waiting on apple for the officiallaunch day but this thing is jam-packed with content that you’renot gonna get anywhere else other than the phone app. So we’vegot like a bunch of videos with Brock doing kick-butt productreviews, we’ve got a bunch of extra videos from me right now. Justas part of the launch week for the app we’ve got stuff like how touse an inversion table, I’ve got bike fueling setup scenarios for allthe different distances in triathlons, as well as like travelchecklists, for you know, what to eat or what to take with youwhen you travel, we’ve got extra PDFs and audios and videos frompeople like Dave Asprey and Ray Cronise, and Monica Reinagel,the nutrition diva. A bunch of stuff. It’s jam-packed in that app.And then also, the app includes premium content. In the premiumcontent, it’s really really steep, shocker on the price, 10 bucks ayear to access the premium content but that is an extra episodeevery single month and extra full-on podcast episode with Jessaand I called “The Naked Truth” along with a bunch of insiderinterviews that I’m doing with guest experts for example this nextmonth it’s me and Rich Roll. For anybody who’s in on thepremium part of the brand new app launch so stay tuned for allthat we’ll release it. We just wanted to play a little teaser for youfrom “The Naked Truth” with Jessa Greenfield.
  • 10. Brock: Like Yeah.[0:20:11.2]Jessa: So it’s a huge temptation for me so if I don’t *beep* a prettysubstantial amount….Ben: If you didn’t though, I think that you, but you could still do yourstuff like get, whatever *beep* online *beep* jerky….Jessa: Yeah. You’re really good at your job and you’re really focused onthat but *beep* I just want everyone to know the first time I evermet Ben was in his underwear. *beep*Ben: What?Jessa: Yes. *beep* I knocked on your house *beep* and there’s a bunchof guys there *beep* and I was mad.Listener Q&A:Paul: Hi Ben and Brock, Paul here. Long time listener and a quickquestion. I’ve been listening to a number of the podcast recentlyand you’ve been addressing the idea that we don’t neednecessarily 8 hours of continuous sleep. You can sleep for 4 hoursand you wake up, just go ahead and get up, since you’re refreshed,do something and you can always go back to bed. You know,always listen to your body and do what the body needs and Ifound that they happen quite often. I’ll go to bed, I’ll sleep for 4hours or so and I’ll wake up and be ready to get up for an hour or2. The problem is, what I was thinking about doing is, do youthink that time to actually engage in training? If I went out andran, let’s say I go to sleep, try to get to bed a little early, 8, 9o’clock, I wake up at 1 o’clock in the morning feeling pretty good,get out, go out for a run, come back from that, don’t eat, go backto sleep if I can and then get up and have a normal breakfast whenI wake up. And I don’t know if it’s somehow in a fasted stateworking through the glycogen after the run. Curious what yourthoughts would be about what impacts that might have on thebody, if it would be beneficial for fat loss or the like. Again, lovethe show. Thank you so much and take care. Bye.
  • 11. Brock: I love this idea. I seriously do. I wake up in the middle of the nightquite often and I’m always like should I read, should I go and dosome work, should I, what should I do but training, especially inthe summer, that’s awesome.Ben: Kinda, I mean, for me I guess all I ever thought about when Iwake up and I feel like getting up is either eating or reading. Now,one thing that you wanna be careful with is you are gonnaexercise, make sure you don’t do anything that’s gonna affect yourhormone levels. That would affect your ability to get back to sleepmeaning don’t go exercise in a bright room with a bunch ofartificial light and you know, try not to get exposed to too muchEMF, meaning like you know, I would stay off you know, thewhole treadmill you know, computer scenario or like, you know,sitting on a bike trainer while staring at a computer screen, stufflike that. You know, if you’re gonna exercise, I’d be doing, youknow, if it was me, I’d be going out for like a light run outside, youknow.Brock: Yeah, that’s what I was thinking of.Ben: Fresh air, or maybe you know, going out in the garage, liftingweights a little bit or something like that.Brock: So lifting weights wouldn’t cause a hormone eruption?Ben: Well the…. hormone eruption.Brock: That’s the wrong adjective.Ben: We have a title for this podcast episode, it’s how to erupt yourhormones. Here’s the deal. If your sympathetic nervous system isactivated and you’re stimulating your adrenal glands to start tochurn out you know, a bunch of adrenaline and cortisol, andadrenal corticosteroids, what’s gonna happen is you will be infight or flight mode and it can be tough to get back to sleep aftervigorous exercise. And there have been studies that have shownthat exercise can actually help you to sleep and improve thequality of sleep but in these studies, the exercise was performed inaerobic state. And you know, there wasn’t anything like highintensity intervals or intense weight training involved. Now if you
  • 12. go back and you listen to the podcast episode that I did with JohnDouillard, the author of “Body, Mind, and Sport,” he has afantastic, couple of pages in that book where he actuallyinterviews a body builder who he trains and the body builder talksabout how he uses John’s concept of deep nasal breathing andrelaxation methods during exercise to actually keep the body fromgoing into this full-on fight or flight mode even while doingsomething like lifting weights. I’ve personally, and you know, itreally probably two of the most life changing books when it comesto exercise and workouts that I’ve read in the past couple ofmonths were the “Running on Air” book which teaches you how todo rhythmic breathing while you exercise and then JohnDouillard’s “Body, Mind, and Sport” book which teaches you howto engage in this deep nasal breathing and almost like a DarthVader-esque breathing for your exercising which keeps you inthis, in this almost like relaxed zone state where you’re workingout. And I would say that if you’re able to master that, then thereshouldn’t be any issues with you getting back to sleep even ifyou’re exercising in the middle of you know, like 2, 4 hour sleepcycles.[0:25:31.9]Now interestingly, there is some evidence that melatonin takenbefore exercise increases fatty acid oxidation. It boostsantioxidant capacity, it enhances your immune response toexercise. Some really really cool studies and these studies weredone with supplemental melatonin usually in the range of about3-6mg of taking like a melatonin capsule. But it would beinteresting to see if you were to wake up and exercise after thenatural melatonin secretion that occurs you know, while you’resleeping, if you’ve got some of those insane effects. So, yeah. Youknow, it’s kind of a fascinating concept when one that really hasn’tbeen studied obviously probably cause it’d be kind of a tough oneto pull-off in a sleep lab. But you know, I’d be curious to see ifthere are benefits to exercising when you wake up. When you lookat things from an ancestral standpoint, and this is something thatMarxism talks about in this primal living book. You know, whenfolks would wake up, you know, like in the wee hours of themorning after about 4 hours or so of sleep, they’d be engaging insocial activities, eating, and sex. And I doubt that they were, you
  • 13. know putting on the war paint and heading off to battle and youknow like going out to whatever spear and elephant or somethinglike that. So you know, again I would say that if you’re gonnaexercise think for more as movement and relaxed physical activitymore than like a full-on you know, pain cave session.Brock: Yeah.Ben: But I think it might actually help in terms of the fat loss you know,again. You know, melatonin has been shown to up regulate fattyacid oxidation so you know, you may notice some favorable bodycomposition changes and I would say Paul if you try this, thenwrite into the show. Let us know how it goes. And if you, if you’relistening in and this is something you’ve tried, let us know. Youknow, there certainly is this concept of exercise-induced insomniabut I think that more often occurs in people who are doingsomething like a crossfit workout or like a really intense sessionbefore bed. In which case you can always, you know, settle downyour nervous system by taking a cold shower or something likethat, you know doing a little bit of yoga, that type of thing beforeyou go to bed. But I say it’s be even better just to make sure thatany exercise sessions that you’re doing before bed or in-betweensleep sessions are relatively aerobic.Brock: And that keeps in practice with the fasted workouts as well. Youdon’t wanna go too hard if you’re doing it in a fasted state and notthat he would necessarily be in a fasted state during the workoutbut if he’s not going to eat until he wakes up the next time, thenthat certainly puts him into that probably 12-14 hour….Ben: Yeah. Unless he’s doing carrot juice in which case that cureseverything. So there you go.Brock: Ah, carrots. What can’t you do?Eric: Hey Ben. It’s Eric here. Looking at your blood work numbers andI noticed your cholesterol was at 230. Do you have any concernsabout that but your score after the race you were at 200. I wonderif the doctors are freaking out on you.
  • 14. Ben: Well, if folks are wanting to go and check out the numbers on thecholesterol, you can go do that over at bengreenfieldfitness.comand you can see that my results indeed show, I’m gonna see if Ican pull ‘em up here actually while I’m talking cause I do havethem somewhere. I’ve got this PDF on my computer somewherewith my results. So my….Brock: This wellness effects sent you all that stuff in PDF after every testright? They’d give you like a really detailed report.Ben: Yeah, my total cholesterol was 233 before and 205 after. Nowunderstand that my LDL cholesterol was rock bottom. It was 93before and 79 after.Brock: And LDL is the “bad cholesterol”.Ben: Yeah, it’s not bad but you know, just, yeah. So my low-densitylipoprotein dropped and then my HDL was at 132 and that dropsto 118 so understand that my total cholesterol numbers wereactually functional to me having really really high HDL eventhough I don’t really care about total cholesterol anyways. WhenI’m looking at cholesterol and I see that cholesterol’s elevated onmy own panel or the panels of someone who I’m working with,generally I look at a few other things. I look at the level ofinflammation which indicates how likely that cholesterol is topotentially get oxidized in the blood stream. I look, which wouldmake it more likely to kinda be dangerous for atherosclerotic risk.I look at, what’s called….[0:30:10.1]Brock: That’s building up a plaque in your arteries, to those of you whodon’t speak doctor.Ben: Yeah, thanks Brock. I look at Apo B which is the protein portion ofa cholesterol particle which actually interacts with cell receptorsand it’s the Apo B particle count which really is distinctly relatedto heart disease, risk, and plaque formation more than it is thetotal cholesterol count or even the size of the cholesterol particles.So Apo B is really important. And interestingly, Apo B fell frombefore the race to after the race. And then I look at also
  • 15. triglycerides. Like for triglyceride to be low and generally I like fortriglycerides to be significantly lower than HDL. And you know, ifyou’re looking at your triglyceride HDL ratio you know, a lot ofpeople say that it should be right around a 2:1. I actually look for acloser to a 1:1 or for an HDL to actually be higher thantriglycerides. And in my case that was indeed the case. Now interms of why cholesterol responded the way that it does, onereally important thing for you to realize is that the majority ofcholesterol that you see has very very little to do with what youeat. So when you ingest, when you take in cholesterol from manyof the foods that you eat and your body produces cholesterol fromthose precursors in the food, you’re only looking at about 25% ofyour daily cholesterol levels or your cholesterol fluctuationcoming from things that you eat. The rest of cholesterol, theremaining 75% of cholesterol that you know, you might see in acholesterol measurement is made by your body. This one’s calledendogenous production of cholesterol. And of course, cholesterol’srequired by all your cell membranes and is required to producesteroid hormones and bile acids and everything else that yourbody needs for normal day to day metabolism so it makes sensethat your body has the ability to be able to churn out its owncholesterol in the liver. So when you’re looking at fluctuations incholesterol, not only can cholesterol rapidly fluctuate from day today ultimately but you know, in my case, the fact that cholesteroldropped from before this tough back to back you know, workoutto after is likely due to the fact that I actually had to use mycholesterol to repair my body and so it resulted in this drop incholesterol. If you would’ve measured a few days later it’s possiblethat cholesterol would have jumped back up you know, as my liverchurned out more cholesterol, you know, that’s about 75% and asI got cholesterol from my kinda lower carbohydrate higher fat dietthat I eat, that’s now the 25%. But ultimately, what’s important torealize is that the cholesterol in your blood stream that you’regetting measured during tests actually has very very little to dowith the cholesterol that’s actually in your artery walls. Youratherosclerotic plaque formation and really the one thing that youwanna look at to give you an idea of any type or risk is that Apo Bnumber. And if you follow the link that I put in the article which Iwrote about my interpretation of my own measurements, you’llsee that, and I’m gonna mention his name again, Chris Kresseractually has an excellent article entitled “What Causes Elevated
  • 16. LDL Particle Number.” And in that article he lists basically 5common causes of an elevated LDL particle number and againfolks this is called the Apo B Test. This is the most importantthing to test if you’re concerned about atherosclerotic plaquerelated to cholesterol. And the things that can cause it to be highone would be insulin resistance, and that would be typically due toa higher carbohydrate consumption. One would be poor thyroidfunction and in my case, my test did indeed show that I possiblyhave poor thyroid function and so I followed that up with abattery of thyroid tests that I haven’t gotten the results back onyet. Infection, something like h pylori or parasite or somethinglike that. Leaky gut, which would usually be due to you eatingsomething that you’re allergic to like gluten, lactose, things of thatnature. And then genetics. Some people actually have what’scalled familial hypercholesterolemia. Biggest word that I wouldsay today I promise.Brock: I like it. Say it again.Ben: And then…… Hypercholesterolemia, also known as FHconveniently.[0:35:04.3]And basically people who have high Apo B levels could have amutated gene that causes that to happen. Ultimately though whatthis comes down to is that I’m not concerned at all about my totalcholesterol measurements and it’s one of the last things I look atwhen I’m looking at cholesterol numbers. I look at triglycerides, Ilook at Apo B, I look at inflammation and those 3 measurementsare way way more helpful.Allie: Hi Ben and Brock. 2 unrelated questions. The first is for raw milk.If I buy it from a local farmer, can I freeze it in small quantitiesand take it out and use it later on or does freezing somehowreduce the positive effects or positive nutrients in raw milk? Mysecond question is about cold thermogenesis. When you said yousit in a cold stream for 20 minutes, I was wondering after that 20minutes, when you get out and you’re cold, do you do anything towarm up like take a warm shower, drink something warm or puton warm clothing or for cold thermogenesis should you just warm
  • 17. up naturally? Thank you very much. I’ve learned tons from thispodcast so I really appreciate all your work. Bye.Brock: I like how both of Allie’s questions have to do with some sort ofcold thermogenesis.Ben: Yeah.Brock: One is about milk and one is about you.Ben: So as far as freezing raw milk, you know actually I smear raw milkall over my body and then I go into cold thermogenesis. So Iactually do….Brock: Oh I thought maybe you smeared it after to warm you up.Ben: No. Typically, before. I wonder how much bowl we could feedpeople on this podcast. Just as you get enhanced fat burning whenyou smear your body with fresh frozen raw milk. So raw milk issomething that we consume. We take turns, drive into a farm withsome local folks and you know, every six weeks we drive to thefarm and we get the eggs and the raw milk and all that jazz, andyou know the other five weeks a different family drives and we allmeet up in one specific spot, grab our raw milk and take it homeand hide it under the bed where the feds can’t confiscate it. Butthere are a few things that you need to know. First of all, when youfreeze raw milk, you are going to affect some of the vitamins in it.You can get a little bit of a loss of the vitamin B compoundspecifically thiamin or vitamin B1. There is a little loss onretention of that. We’re talking about like 90% retention versus100% retention if you don’t freeze it. Vitamin C, you’re looking atcloser to 75% retention of vitamin C when you freeze it versus100% in unfrozen. So there’s you know, about a 20-ish percentloss in vitamin C content, about a 10%-ish loss in your vitamin Bcontent. As far as probiotics, the number of beneficial bacteriadefinitely decline when raw milk is frozen. And that specificallywill increase the longer the raw milk is frozen. After one week offreezing raw milk, you don’t see a very significant loss in probioticcontent but if you’re like getting up to the 10, 15 week range, youcan see a very significant loss in your beneficial bacteria like yourlactobacillus, acidophilus, and bifidum, and all these compounds
  • 18. that make raw milk really really beneficial for you so you do getsome probiotic loss. Antioxidant activity, there has been a studythat has been shown that there’s a loss of the anti-oxidant activitywhen you freeze raw milk and those would be some of the biggies.You know, I think the main thing that a lot of people getconcerned about is how when you freeze the water in the cellsactually expand and potentially cause some damage to the cellwalls, there could potentially be some protein and fat baseddamage to the raw milk when you do something like that. There’sno studies that have directly looked at like amino acid utilizationfrom raw milk or for example fatty acid content of raw milk withraw versus freezing but there is certainly evidence that you see adrop in vitamins and you see a loss of probiotics when you freezeas well as a loss of anti-oxidant activity. So I’m a fan of notfreezing you know, anal-based foods unless you absolutely haveto. You know, fruits and vegetables you see a little bit less kindadamage when you freeze but I’d be careful freezing raw milk forsure.Brock: Still sounds like it will be more beneficial than having likecommercially pasteurized dairy though.[0:40:02.9]Ben: Yeah. You’re still gonna avoid a lot of the hormones andantibiotics and you know, the disruption of the fat globules fromthe pasteurization and homogenization process and all the otherissues with commercial dairy so I would say frozen raw milk is atleast better than commercial milk but you can always get likeorganic, grass-fed, milk at the grocery store. It may not be raw butthat’s not that bad. You know there’s a really good book out therecalled “Rich Food, Poor Food,” another one that I recommendthat goes into kind of the dairy section of the grocery store and itlists a lot of decent brands of like, you know, organic, grass-fedmilk that you can even get at places like freakin’ Wallmart so youknow, there are options out there. And then as far as coldthermogenesis, when I’m doing something like taking a coldshower or doing like an ice bath or going into a cold soak in theriver to enhance fatty acid oxidation or to shut downinflammation and help my joints to recover a little bit afterworkout, that type of thing. I actually do kinda go out of my way
  • 19. to keep myself chilly for a little while after I’ve don’t the coldthermogenesis because you get downstream metabolic effectsmeaning you can burn a little more fat, burn a few extra caloriesafter you finish. You know, you don’t wanna go into the pain caveand you know, be sitting on your couch in your…..Brock: Shivering and shaking……Ben: In your tighty-whity shivering and shaking, exactly. But you know,a perfect example is I’ll ride my bike down to the river, I’ll hop in,I’ll tool around in there 20, 30 minutes or so of you know, just acold soak and a little bit of a swim and then you know, I’ll ride mybike back to my house you know, a good 5, 10 minutes and air willbe blowing around my body and I’ll still be getting some coldeffect and that type of thing. So yeah, I personally don’t reallywarm myself back up right away. I try on my body just generatewarmth on its own so…..Brock: The 10-20-10 cold contrast protocol that Ray Cronise taught us atthe Become Superhuman event. He stressed on the cold cycle aswell, to not end on the warm cycle. So you actually carry thatcoldness into the day and just let yourself warm up naturally.Ben: Yeah. Exactly. And up until he gave that talk, it’s been a long timesince I’ve taken a warm shower. I just always take cold showersand now I’ve come to transition to his protocol of doing about 20seconds cold, 10 seconds warm a few times through so.Fred: Hello Ben and Brock. This is Fred from Columbus, Ohio. Love theshow. I have a question about stairs. Throughout the day at work,I try to get my heart rate up and do some stairs at work. But myquestion is shall be bounding up the stairs by two’s or do a steady-paced single climb or a variation in between? Thanks.Brock: I like this question almost as much as I like Paul’s question. Byworking out in the middle of the night. I like the way these guysare thinking out of the box.Ben: That’s right. Well the ultimate answer is one stair at a time isbetter than two stairs at a time. It has actually been studied. Youburn more calories when you’re taking stairs one stair at a time
  • 20. and the energy cost is higher if you’re looking at this at a purecalorie burning perspective. And I personally think that might bebecause you spend twice as long climbing the stairs when you’retaking them one stair at a time. You also can get a little bit fasterrate of muscle shortening just because you’re spending a brieferperiod of time in between muscle contractions when you’reclimbing the stairs one stair at a time so ultimately one stair at atime. It can be better. It’s also easier on your knees becausethere’s a little less leverage that’s occurring you know, whenyou’re shoving that knee joint, that lever, father in front of yourbody, there’s greater torque created around that just becauseyou’ve increased the moment arm for all you physics geeks outthere so two stairs at a time or three stairs at a time is tougher onyour knees. At the same time, you also get greater hamstringutilization when you’re bounding up the stairs 2 stairs, 3 stairs ata time and so if you’re training for you know, enhancing yoursprinting technique or becoming a better runner and you’relooking at this, kinda above and beyond the metabolic fat-burningcomponent, taking more stairs at a time can certainly train yourrunning muscles a little bit better. Taking one stair at a time….Brock: Trail runners do that a lot.Ben: Yeah. Exactly. One stair at a time, I mean you’re gonna get a littlebetter calf utilization, a little bit better kinda upper gluteutilization depending on how tight you’re squeezing your buttcheeks as you’re climbing and of course, less strain on the knees toadd a little bit calorie-burning. Now, I’ve got a couple differentstair climbing workouts that I do personally. One is the footballstadium stairs when I’m down at my Alma Mater you know,University of Idaho which is only 2 hours from my home and Ivisit there sometimes because my mom lives there and I take thekids down there for her to watch the kids while I go and play.[0:45:09.2]But basically the football stadium stairs all go up one flight ofstairs, one step at a time, go down, go on to the next flight ofstairs, take that one two at a time, go down, and just alternate inbetween one at a time and two at a time. The other stair workoutthat I do is if I’m at a hotel in a city where I don’t have access to
  • 21. hills to climb, I will go floor by floor. In the first floor, I’d take twostairs at a time, and the next floor I take one stair at a time, andthe next floor I take two stairs at a time. If I’m doing a full bodyworkout I’ll even stop at a landing and do pushups. In this dayand age, you rarely run into a soul in the stairwell so you actuallyhave them pretty much to yourself. But those are a couple of stair-climbing workouts that I do. Ultimately though, yeah, it’s one stairat a time if you’re looking at this from your metabolic standpoint.Elie: Hello Ben. This is Elie from London. My job involves sitting at adesk for about 8-9 hours a day. Do you recommend any workstation that can counter the effects of being in that seated positionor any other ideas that might help during the office day? Thanks.Brock: Now I guess the obvious answer would be to get a standingworkstation but I’m guessing that Elie’s looking for something alittle bit more in-depth.Ben: Yeah. I do have some thoughts. Now don’t we, on the iTunesalbum, we have a standing workstation episode, don’t we?Brock: Nope.Ben: Oh, we don’t. Okay. For some reason I thought we did. We willhave to add this one to the next album because Brock and I do getsome questions that we tend to see over and over again like,what’s the most popular episode on the iTunes album right now?Brock: By far, it’s the ways to stop hairloss.Ben: Ways to stop hairloss. So, we’ll put a link to the iTunes album inthe response area over at bengreenfieldfitness.com/141.Brock: 241.Ben: 241. Sorry, I’m living in the past. As far as standing work stations,I personally just have a cupboard in my house, like this oldcupboard that I use and I set my computer on it. I don’t have anyfancy standing desks that I bought just to be a standing workstation. Before….
  • 22. Brock: Mine’s not fancy but it’s only a tiny step above Ben’s got. Mine isjust a table with extra long legs and I just bought it at Ikea. Justgot a tabletop and some long legs that are adjustable so I couldmake it the right height but that’s all.Ben: Yeah.Brock: It cost me less than a hundred bucks.Ben: And, yeah you don’t have to get fancy on this at all. And you know,not to kick a horse to death because I think this has been talkedabout in the media quite a bit but we know the people who sitsmore than 11 hours a day have a 40% higher risk of dying. Peoplewho sits, whether or not they’re exercising after work, people whosit for more than 2 hours in a row have a higher risk of chronicdisease. When you’re standing, you up-regulate this cool enzymecalled lipoprotein lipase that can help you do things likebreakdown fats and have higher metabolism. You can also engagea lot of these tiny little core muscles that help to maintain bodytone and foot strength and leg strength. And you know, it’s one ofthe reasons why if you’re standing 6, 8 hours a day at work andsay, you’re training for marathon or triathlon, you get away withless training cause you’re really making your legs stronger whileyou’re standing there at work. You can do…..Brock: As swears by it.Ben: There you go. Yeah, and of course you do have greater risk ofthings like varicose veins, you know, potential issues with yourknees if you’re standing improperly, that type of thing but youknow, all of that can be fixed with you know, things like wearingcompression socks or compression tights or ensuring that you’reusing good posture when you stand. And that was something Idemonstrated at the superhuman event was you know, goodversus bad posture when you’re standing and you know, youdefinitely want more, kinda military-esque posture with yourknees slightly bent, with your butt near core engaged, deepbreathing, and then you want the actual work station itself set upso that, you know, your table height or your workstation height isat or slightly below your elbow height so you’re able to stand upstraight as you’re working. Now, as far as the way you can go
  • 23. about putting a kinda standing work station together, first of all,I’m gonna link in the show notes to a great little article over atbrit.co and at brit.co/standingdesks, they have 10 examples ofreally kinda cool, creative standing work stations. For examples,there is one that’s basically like, it’s almost like the keyboard’s onthe bar stool, on like a fancy bar stool and then the monitor itselfis just one of these flat screen TVs that’s attached to the wall,right? So it’s super minimalist, kinda cool.[0:50:13.8]I’ll put a link to this in case people want to look at them. Youknow, add them to your pinterest or whatever crazy, weird thingsyou wanna do. Another one is you get a bookshelf and you onwhatever shelf of that bookshelf happens to be your ideal standingheight, that’s where you have everything set up is on thatbookshelf. Another example that they have there is basically liketaking an old like cupboard shelf or just like plank of wood andtack it on to that wall at your ideal height and literally, just likedoing that, that’s another easy way you can do things. Now thereare companies out there, UpDesk is a really good one. UpDeskmakes a desk that goes up and down on basically like a…..Brock: Hydraulic motor…..Ben: Yeah. Like hydraulics. And you know, that’s one example, onewhere you can easily and quickly convert it from seated tostanding so updesk.com would be another one to look at. There’sanother one called Elevate Adjust. It’s made by a company calledAnthro and that one will also go up and down. New Heightsmakes one called the electric sit to stand desk and it’s got a push-button height adjustment on it. Then GeekDesks. GeekDesksmakes one too that will go up and down when you click on. Andthese are more expensive, you know, these are I think 500, 600Dollar desks.Brock: Yeah. So get those if your employer is paying for it.Ben: Yeah, exactly. Probably the best one out there, and I’ll put a link tothis in the show notes, what I think is the coolest one is called theKangaroo Pro Junior because it’s not that expensive….
  • 24. Brock: Cause it jumps around the room while you’re trying to workoutand you have to chase it.Ben: It has a pouch where you put your little keyboard in to. That’s 250bucks and it goes up and down. It’s a easy easy way to convert aregular desk into a standing work station. It’s got this adjustablesteel rod on it. It’s nice and sturdy. It’s got a nice little shelf foryou to put your keyboard on and yeah, it’s a pretty cool one so theKangaroo Pro Junior is, in my opinion, a pretty good way to go.And then of course you’ve also got the option for a track desk or atreadmill desk. And I was listening, I think you showed me thelink, was it you Brock? You showed me the link to the Talk of theNation NPR Science Friday?Brock: Oh yeah, probably.Ben: I think you showed it. Or maybe it was the eating insects one. Youalways….Brock: Oh, definitely I sent you the eating insects one.Ben: To replace all of our eating problems by eating insects.Brock: Boosts your metabolism. Easy.Ben: Segue, unless fried grasshoppers while you’re standing andwalking and working is your cup of tea. Treadmill desks, like theTrack Desk, that’s another way to go and that’s the nextmodification I’m making at my office is an actual treadmill deskso I can walk while I’m working and writing and all that jazz. Butyeah, those are some of the ways that you can do it and you know,I’ll put a link in the show notes to a couple of these articles thatshow some really cool examples of standing work stations and ifyou are listening in and you’ve got a standing work station thatyou want to send in to us, just email into the show,ben@bengreenfieldfitness.com. We always put together handy-dandy lists for each show and we call this MyLists and we publishthem on the facebook page – facebook.com/bgfitness and we putthem in the show notes to the episode and we’ll make a MyListwith all of our listeners – Sweet Standing Work Stations – andpublish that. So email your standing work stations to
  • 25. ben@bengreenfieldfitness.com. Again, mine’s pretty ghetto.Probably as ghetto as you get out. I just have, literally, like acupboard and I set my computer on it and that’s it so kinda morethan one way to skin a cat there. So check out the links that I’ll putin the show notes.Brock: I just, if you don’t wanna get a standing work station, there arestill things you can do to sort of minimize the damage of sittingthere for 8 or 9 hours and probably the easiest would be to set analarm and get up every hour and do something active, raise yourheart rate. So if you don’t wanna stand the entire day, make sureyou interrupt your sitting and do some standing and some movingaround.Ben: Yeah. The other option would be like to have some kind of a horsethat you could ride while you’re working because then you’d stillbe getting, be clutching the horse with your legs and your core willbe active. And you could probably manage to put the horse on likesome kinda rope so that it would just walk circles around in youroffice. I guess it could even be a pony, probably. And….[0:55:10.9]Brock: I think a donkey would do.Ben: Yeah.Brock: A big dog even.Ben: Large dog. So there you go folks. Send us photos of your donkey.Steph: Hey Ben and Brock, this is Steph and I’m calling from Maine. Ifractured my fibular sesamoid bone in my left foot several yearsago. I rarely get pain in the area but this week it became sopainful. I went in for some x-rays. The doctor said that my big toehas a varus deformity and so the toe is turning inward which haspositioned my sesamoid where it shouldn’t be and especially onmy fibular one which is taking all the brunt of my activity. He alsosaid that a fractured sesamoid is a lot larger than the other one.The only thing I’ve been doing lately that might have caused thepain in addition to my regular weight training is I’ve been doing a
  • 26. little cross-country and downhill skiing and some spi classes hereand there. On my feet all day at work, can’t really pinpointanything. I don’t do any running. My doctor said I could try asteroid injection, some orthodics or off-loading it with a specialfoot pad. I didn’t get the steroid injection, I’m trying out the footpad, see if it improves. He told me I shouldn’t do surgery causeremoving the bone could cause instability at the big toe. If youguys have any ideas on treatment or supportive care or shoes, abike race coming up in 4 weeks so I’m a little nervous about thatas well. So thanks for any help you can give. I really love yourpodcast.Brock: So how do you not know that you fractured your sesamoid bone?Ben: Pain tolerance.Brock: Oh that’s…Ben: Pain tolerance. Women do have higher pain tolerance as youknow.Brock: Steph is a badass. She probably goes to fight club.Ben: Probably. Yeah, she’s one of those people that you know, is likebleeding from her knees and her elbows after a trail run and justdoesn’t even know it.Brock: Doesn’t even care.Ben: Deosn’t even care. So, Steph, this whole varus deformity, you everseen one of these, Brock?Brock: Went just online. When the question came in I actually googledsome and saw some x-rays. Knarly. Knarly-looking foot bones.Ben: It’s actually, you know it’s kinda interesting because you can haveboth the varus and the valgus deformity. I was kinda confused asto Steph’s question because varus actually means that your big toenormally would point straight forward but it actually deviatesaway from the midline. It’s away from your toes. So hallux varusmade your foot deviate or your toe deviates away from the
  • 27. midline. And a lot of times, a fix, if you have hallux varus and thiswould be like a genetic abnormality, sometimes it could be causedby like, a change in the structure of your bones and yourligaments from a lot of running but you literally have to get ashoe, like a bigger toe cage and they even make shoes that aredesigned specifically for hallux varus. It’s a really really significantdeformity. And in a surgical correction, they remove the sesamoidbone and kinda restructure the tendons that are right around thathallux varus in order to bring it back in and correct it. So I’m notsure if that was Steph was referring to because the opposite of thatwould be hallux valgus where your big toe is just smashed upagainst your other toes. And with hallux valgus, a lot of times, thatcan be alleviated simply with mobility exercises on the bottom ofyour foot which are super super important for anyone specificallybecause the big toe is so important. And it’s really quite neglectedin terms of its importance especially if it’s like runners and folkswho are on their feet a lot. Your foot has this thing called, it’scalled the windlass mechanism. Have you ever heard of thatBrock?Brock: No, I like it.Ben: So windlass is the tightening of a rope or cable. And when yourfoot strikes the ground, as you work through each foot strike, yourplantar fascia shortens and tightens and that allows your foot toact as like this rigid lever when you push off. So this is called thewindlass mechanism. And so all of your tissues kinda stiffen alongthe medial arch of your foot and that improves your propulsionand your efficiency when you push off the ground. And so whatwill happen is if you’ve got immobility in your foot, this windlassmechanism doesn’t really work, first of all, and then second of all,you can get a lot of foot pain and foot issues and you tend to haveand I hear this a lot in folks, your leg kinda or your footspecifically kinda externally rotates a lot when you push off theground and kinda swings out to the outside everytime your footleaves the ground. And a lot of these issues are simply due to alack of big toe mobility.[1:00:02.5]
  • 28. My favorite thing to do, and this is a recommendation that I makea lot is to get a golf ball or like a soft lacrosse ball and keep itunder your desk. And work through a rolling motion rightunderneath your big toe. You can also adjust your big toe ormanipulate your big toe with your hands, with your fingers youknow, moving your big toe in all directions but this golf balltechnique works really well. If you can get yourself to the pointwhere you can stand on a golf ball, on one golf ball on either foot,I guarantee that you’ll get rid of 99% of knee pain, hip pain, footpain, and a lot of issues that plague around simply because you’vegot lack of big toe mobility and weak feet. And this is also kind of away you could get yourself into being able to run in minimalistshoes or you know, like minimalist footwear or barefoot running.Also, doing single-leg standing exercises where you’re doing drills,standing on one leg, one of the things that I’ll do is I’ll just walkacross the room pulling my knee up to my chest with each step.And everytime I’m taking a step, I kinda raise myself up on to thefront of my foot to increase that big toe mobility. So the big toe issuper important primarily because if it’s immobile, you leavebehind this whole windlass mechanism and you don’t get the bigtoe power that you’re supposed to get. So in Steph’s case, I wouldbe working on mobility. I would be doing basically these type ofgolf ball exercises for the bottom of the foot, single-leg stabilityexercises. Foot with the larger toe cage if this is like a varusdeformity where the toes come in away from the other toes. If thetoe comes in towards the other toes, you know, the mobilityshould work on that a little bit and obviously this is medicaladvice. If you’ve got a sesamoid that needs to be removed, youeither stop running and pick a new sport like I don’t know, rowingor golf or guitar.Brock: But she’s actually a cyclist. That’s got…. She’s got a race.Ben: Oh. Yeah, I thought she was….. Okay so for cycling, I mean it’ssimilar. You know, you basically still want to mobilize the foot,you want to mobilize the toe, that type of thing. She’s on her feetall day and then she’s doing the cycling. So basically, I would lookat a cycling shoe with a bigger toe cage and then big toe mobilityexercises, and I’ll put a link to a really helpful article in the shownotes that’s jam packed with videos. This was an article thatappeared on ironman.com website but it’s got some really cool
  • 29. videos and a really good kinda explanation of this whole windlassmechanism so those are some things that I would do that’s whyyour big toe is super important. I would not neglect your big toeand when it comes to mobility, you know for me to pass a coupleof years it’s one of the most important things that I havediscovered in terms of my own joint health is making sure that Ikeep my feet really mobile and I use this little golf ball techniqueeven when I’m standing on my standing work station I’ll roll thatgolf ball down on one foot then switch to the other foot. So….Brock: Yeah, it’s always that good one too where you stand on a toweland just in your bare feet you try to scrunch the towel up underyour toes.Ben: Yeah.Brock: And just keep doing that, flatten the back out and do it again andit’s amazing if you do that a few times you get a pretty sore foot ifyou don’t have strong feet.Ben: Exactly. So there you go.Brock: There you go. With that, wraps it up. Make sure you go tobengreenfieldfitness.com/241 for everything that we talked about.There would be links galore as usual, including….Ben: And we’ve got, we’ve got a review. We got a review on iTunes.Brock: Yeah, I was gonna get them to show us the love.Ben: Oh yes. You can.Brock: The most important link of all.Ben: The love link. You can go to bengreenfieldfitness.com/love and ifyou like this do it. Go to bengreenfieldfitness.com/love. I’m noteven gonna tell you what’s on that page just go.Brock: Yeah, just go.
  • 30. Ben: Just go. You’ll be pleasantly surprised. And then the other thingyou could do is you could go to iTunes and leave a review. AndBrock we’ve got a review this week from fitbritmom andfitbritmom if you’re listening in, let me know because just like thelast 2 reviews I read, I’m gonna be sending you out a cool carepackage straight to your house. A Ben Greenfield Fitness carepackage but you wanna hear what fitbrimom has to say?Brock: I really do. And I really want you to do it up special this time.Ben: How about a british accent since this is for fitbritmom.Brock: Yeah that was I was hoping for.Ben: We’ll try not to make it sound too Australian. Maybe a cockneyaccent.Brock: Yeah.Ben: “I love this podcast. I get so excited when I see a new episode inmy iTunes library and I just can’t wait to listen to what Ben andBrock have for me this week. They are little fitness double act andBen is like a sponge of knowledge that I just want to squeeze.”Maybe that was a little bit Australian, wasn’t it?[1:05:15.0]Brock: I don’t know what it was Ben.Ben: “If there’s anything you need to know to perform your fitnessroutine, any blur then Ben is your bloke. Thanks to both of you fora fantastic podcast that keeps me informed and keeps melaughing. Just one downside is that it isn’t daily so I can’t get myfix but it’s always worth the wait. Mate. Governor.” Alright.Brock: That’s amazing. Your voice completely transformed. It became aSimpsons character.Ben: Boom. There you go. At least it wasn’t Kermit the Frog. Well, thatbeing said, this is Ben and Brock signing out and we will talk to
  • 31. you next week from bengreenfieldfitness.com. Have a great weekeverybody!Ian: Hi Ben and Brock, this is Ian. You answered my question aboutRosacea syndrome a few weeks ago from my father and I’ll tell youwhat, it took about 5 days and he went from an average of about 1hour a night sleeping to now, he’s on an average of 6. Feelsamazing. He’s taking the supplements that you recommended andhe’s feeling amazing. I don’t think my mom stopped cryingbecause obviously he was affected, her as well from sleepdeprivation. But I’m really overwhelmed with your advice and Iwill be sure to getting my family, my brother hooked up with some______ [1:06:45] stuff and maybe some dominator and I’mreally looking forward to your future podcast and information.You guys are amazing and keep up the good work. I really reallyappreciate it and that, thank you very much Ben and Brock.Cheers. Bye bye.

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