Podcast #252 from http://www.bengreenfieldfitness.com/2013/08/252-doesthe-blood-typing-diet-really-work-how-to-get-fit-for-the-survivor-what-womencan-do-about-a-thick-waist
Introduction: In today’s episode of the Ben Greenfield fitness podcast: How to
get fit for “The Survivor”, white rice vs. brown rice, what causes
dry mouth, The best ways to test your gut, do you have lyme
disease, and what women can do about a thick waist.
Woah, is that a slide whistle dude?
It’s a slide whistle indeed and you know why I’m playing the slide
Woah, what was you played before that, was that one of those lip
I believe it’s called a jar harp.
Yes, a jar harp. I was gonna call it a lip harp. Where, Brock and I
are celebrating today because we’re number 1 in iTunes in the
USA and Canada. There are that many extremely bored fitness
nerds out there….
And we thank each and everyone of you.
I don’t know if I’ve ever played my guitar in the podcast before.
But here I am.
I think you had it in the background.
Did I? Maybe I did.
It’s beautiful. Isn’t it beautiful?
I definitely never played the jar harp on here. Anyway.
Into the Ben Greenfield Fitness Podcast on iTunes.
Okay. Time to get my guitar mood out of the way ‘cause it’s like
taking up my entire desk. It’s going well. My left arm is all
Like an apple core?
I gave blood today. I gave like 50ml of blood.
So it’s deflated.
WellnessFX. Yeah. Darn WellnessFX. They did a performance
panel on me and well they didn’t do it on, make it sound like they
tied me down the railroad tracks.
And they did it to you.
Yes. They send like a couple of guys to break my knees and do a
blood panel on me. No I drove into….
That’s bad timing.
‘Cause I’m going to the Ancestral Health Symposium this week
down at Atlanta to talk about ketogenic diets and athletic
performance and I didn’t have all the bio markers that I wanted to
be able to mention during the talk so I went into the lab for kinda
like a last-minute emergency blood draw today to…
As people often do when they go to Atlanta.
That’s right. That’s right.
Go in for a last-minute blood draw.
I had to apologize to my blood draw tech for the fact that I
basically got a giant pipe vein coming out of my arm. It’s huge. So
I walked in there and I’m like I’m sorry I don’t.
You shouldn’t apologize.
I was being facetious to her. She didn’t really laugh.
She stood on the other end of the room and like threw the IV at
you ‘cause it was so big?
Dude. It’s like 7 o’clock in the morning. She probably could have
used like a freaking long dart from across the room. Yeah, we
would have been fine so. Yeah anyways though, what do you
think? Should we jump in to today’s podcast and talk about how
women can get nice boxy looking abs?
Head on over to bengreenfieldfitness.com/252 and you will find
links to some pretty awesome stuff about nails and coffins
blowing up your liver and being a loser.
That’s right, a Biggest Loser.
These are the notes that I get from Ben. It’s really helpful.
So I wanna start off by talking about blood typing diets today.
Because there was a study that came out that I tweeted was
another nail in the coffin of blood typing diets and we’ve gotten
lots of questions about blood typing diets7 on the podcast before
and I’ve done blood typing and I’ve done saliva typing which is
put out by Dr. D’Adamo. The same guy that does a lot of that
blood typing stuff and I’ve gotten the big list of all the food that
you’re supposed to eat and all the foods that you’re supposed to
avoid but what this study that came out this month did was it
looked at all of the evidence on all of the different 1415 screened
references that have been performed looking into any health
effects of blood typing diets and there was only 1 study and that
study showed a slight drop in LDL cholesterol which, if you listen
to the podcast with Jimmy Moore, we just released…
It’s not necessarily a good thing. So anyways, if you are looking
into doing the blood typing diet, know that it probably works
because you get this big ass list of foods that you’re not supposed
to eat and we kinda talked about this being one of the reasons in a
previous podcast why allergy testing might not really be the best
thing to be doing anyways as well because you also just get a big
list of things to avoid and that might be part of the effect that it
might have for you on something like weight loss but really zero
effect on your health and longevity and you know, risks for
cardiovascular disease and all that jazz when it comes to blood
typing diets. They completely lack supporting evidence and I
kinda put them into the same category because of that as like
metabolic typing diets, food allergy testing, that type of thing.
They’re simply one of those things where you gotta listen to your
body. Yeah, I’ve run into some people who are blood type O, who
whatever. They do better on meat and eating like meat and eating
like a caveman, stuff like that and maybe there’s something to be
said for that. Maybe there’s something to be said for the, you
know, talk that goes around that blood type A’s are better on a
vegan/vegetarian diet but ultimately zero proof so all this stuff is
just blue sky. You should have done your jar harp. Can you play a
jar harp and what’s it called? A jaw harp?
A jaw harp.
A jaw harp.
You can’t make it sound sad though, it’s a happy instrument.
No, it’s like a dolphin. It’s like always happy. Even if it’s got a
spear coming out of its backside it’s got a smile on its face so.
Anyways though, speaking of dolphins and spears coming out of
their side, if you’re going to eat a high-fat diet and you don’t want
to “blow up” your liver, you need to include fish oil. And I tweeted
this based off of another study that came out this month that
looked into a bunch of different variations of a high fat diet and
what the effect was on fat metabolism and glucose metabolism
and specifically, what they found was that the high fat diets that
were consumed in the absence of good omega-3 fatty acid intake
actually resulted in some hepatic damage or liver damage and a
higher risk of you know, the fatty liver type of disease markers
compared to eating a high-fat diet in the presence of omega-3
fatty acids and fish oils and this is something that has been shown
in some other studies, there’s another one recently done with
sunflower oil like a high oleic acid what’s called a high omega-9
based sunflower oil which also has a lot of omega-6 fatty acids and
these omega-6 fatty acids and omega-9 fatty acids and all these
fats are going to be consuming a higher number of anyways
whether you’re on a healthy low fat diet or an unhealthy low-fat
diet, just more fats in your diet, you’re gonna be getting more fatty
acid period but these fatty acids take up the same receptor sites in
your body as the receptor sites the omega-3 acids adhere to and so
what’s important is that when you’re eating a high fat diet you
need to make sure that you kinda saturate your body with a lot of
these omega-3 fatty acids and saturated fatty acids by the way as
well and less of these plant-based oils, these omega-6s, omega-9s,
not that those are, those should be completely eliminated from the
diet but you need to skew your diet towards higher omega-3 fatty
acid intake and in particular, for this study showed that this was
very important for the liver so I recommend to anyone on a highfat diet, go out and get like an omega-3, omega-6 fatty acid index
test and that’s just like a, it’s a blood test you can get that gives
you your ratio of omega-3 to omega-6 fatty acids and it just gives
you kinda a good idea of whether you are doing a decent job with
your omega-3 fatty acid intake and if you’re not, or if you’re
getting too many omega-6s, you may want to adjust things and I
got 2 words that might bring a frowny face to a lot of people but
nut butter is the biggest thing I see in people who tend to have a
lot of omega-6s or excessive omega-6 fatty acid intake so.
And I love the almond butter. I love it.
Be super duper careful with that stuff ‘cause that tends to have a
lot of omega-6’s in it.
Word of caution and make sure that if you gotta have your nut
butter, at least be taking a good amount of fish oil as well. So.
But isn’t fish oil gonna give us prostate cancer?
That’s possible but if you had to choose between your liver and
your prostate, I think that ultimately, the liver is more essential to
life than prostate but.
I don’t know. We’ve have to check out the studies where they gank
liver out of rats and gank prostrates. Prostates.
I made that mistake in church before singing the hymns where
they use the word prostrate and I said prostate instead. Anyways.
I’m not gonna say anything about that at all.
Embarrassing Sundays, school mistake. So there you go.
Alright the next thing…..
The last thing I wanted to talk about was biggest loser style weight
loss and I recently talked about this in a newsletter that I sent out.
I do newsletters every week, from quickanddirtytips.com the get
fit guy newsletter and I always kinda expound on some of these
studies and for this one, if you want biggest loser style weight loss,
you need to prepare for a drop in your metabolism of nearly 30%.
And there was a study and this one actually came out last year but
I just not came across it. It shows a metabolic slowing with
massive weight loss despite preservation of fat free mass. What
that means is that they took a bunch of these obese and
overweight people and they put them through a 30-week weight
loss program that was very similar to the type of weight loss
program experienced by people who do the biggest loser
competition so you know, freakin’ 3 hours plus of exercise per
day, calorie restricted, 800 to a thousand calorie diet, and of
course extreme weight loss. And normally, when you lose weight,
your metabolism drops a little bit anyways ‘cause frankly, you’re
not having to move as much fat around but as these folks
experience the drop in metabolic rate that was far over and above
what was expected to be simply a loss in weight. It was almost
30%. It was like 29 and a half percentage that their metabolic rate
declined and stayed declined after they had lost the weight
meaning that they were at a much higher predisposition to gain
that weight back later on after losing weight and so really serious
issues with these you know, rapid body weight loss programs,
kinda biggest loser style-esque competitions that word, I just
made up, by the way: biggest loser style-esque. We need to make
sure we trademark that one.
Yup, trademark that.
Trademark it. Anyways though, be careful with that. Be careful
with any type of rapid weight loss program because I think that
sometimes the word starvation mode is kinda over-used but that’s
true starvation mode. So frankly, you know, if you got your Jillian
Michaels poster hanging on the wall and you’re paranoid on the
treadmill, you know, 3 miles a day and putting a lock on your
refrigerator, you might end up doing more metabolic harm than
good and this kinda returns to what we talked about a few weeks
ago on the podcast if you’re gonna drop calories and trying to lose
weight as quickly as possible while maintaining lean muscle, and
you wanna keep your metabolism elevated, you drop your calories
by between 20 and 30% and no more than that which is pretty
easy to figure out if you’re eating a 2000 calorie diet, you wouldn’t
want to drop anymore than, what’s that come up to, 400 calories
to 500 calories.
Yeah. That seems more realistic too like being able to enjoy life at
the same time as you drop that much calories and it makes you a
little bit crazy.
So very soon we’ll be able to record another, one of our famous
and well-loved in real life together in the same spot. Podcast.
Usually we’re not alive when we’re recording this podcast.
We are in fact just ghost.
Oh you know what I mean.
But yeah. Brock and I are gonna be chilling in Whistler because
I’m racing Ironman Canada….
Brock is coming over with his pompoms to …..
I was going to raise it and I realized it would be complete misery.
Although kudos to Ben for encouraging me to do it.
Yeah, Brock emailed me and he’s like I’ve got a lead on a race
entry and I’m like come on over and do it. Nice long day.
That was the part that scared me. It’s like well, the swim will be
okay, the bike ride will probably kill you but….
Yeah, speaking of chopping off your prostate.
Anyway, we’re going to be in Whistler for Ironman Canada so if
anybody wants to come and hangout and ask Ben some last
minute questions, when’s that, on Friday, the 23rd, we’ll be
hanging out in Moguls Coffee House.
Drop on by and you can check it out on facebook.com/BGfitness.
Yeah, you can RSVP over there. We’ll put a link in the show notes
but for anybody who’s gonna be up at Whistler, I know we’ve got a
lot of triathlete listeners who are going up there to do Ironman
Canada, check out the show notes. What is this, 252?
bengreenfieldfitness.com/252. We’ll put a link to that facebook
event and then also I’ve put up a facebook page for the London
meetup. I’ll be over….
You’re meeting up all over the place.
Yeah and that will be September 13th to the 15th, I’ll be over there.
Probably gonna do like a little bit of a primal outdoor workshop
with Darryl Edwards, the fitness explorer guy who we had a
podcast episode with him inside the Ben Greenfield Fitness phone
app which you could listen to but we’re gonna do a workshop in a
park or something over there and anyways, we’re gonna put up a
big group page, a big facebook page for the London meetup. If
you’re not on facebook, then I’m sorry, you completely missed out
and you can’t be part of any events that we do so….
And please join us here on planet earth.
That’s right. Join us and Mark Zuckerberg down here where
there’s actual real people on facebook live.
My mom’s on facebook for goodness sakes. What are you doing?
So we’ll put a link to London and a link to Ironman Canada in the
show notes and then finally I know this is out there in the future
but February 6th to March 6th 2014 is the Perfect Health Diet
Retreat in Austin, Texas. I’ll be presenting there March 4th to the
6th and it’s like this 30-day retreat that immerses you into the
perfect health diet, perfect way to kinda detox towards the
beginning of the year. Wrap your head around how much you
should be eating the perfect health diet that is the one diet on the
face of the planet that I really get behind and endorse hard core so
this is your chance to go and learn how to cook the meals, kinda
get you set for life in terms of the way you should be eating and
we’re also gonna be doing a lot of stuff in terms of like physical
movement, exercise, that type of thing so I’ll put a link in the show
notes for that or you can check it out over at albertoaks.com so for
those of you who want to eat a perfect health diet, the rest of you
eating an imperfect diet can just miss out and ruin your life. So…
Yup. There you go.
Hey Ben, this is Bree from Alaska. I’m just calling to give you
some feedback on the low-carb protocol. I used it in my halfIronman last weekend and absolutely rocked it. I’ve been
following a low-carb triathlete diet plan for several months now
and I’ve been feeling great and hitting all my marks on training
and it was really nice to put it all into practice on race day. I
followed your recommendations on using Ucan SuperStarch and
master amino pattern pills throughout the race and I think I only
consumed about 600 calories and I PR-ed by over 10 minutes on a
more difficult course on my previous PR so I just wanted to give
you a big big thanks and tell you that it works and I’m excited to
keep plugging along and try it on my next race so thank you for all
you do, both you and Brock. You guys rock! Thanks a lot. I’ll talk
to you soon.
Hey Ben, it’s Shane from South Africa. In 2 months time, it looks
like I’m gonna be on Survivor South Africa and I just wanna know
what sort of training and what sort of diet I should get myself on
to best prepare for this. I’m pretty fit right now, running and
exercising probably 2 hours a day. Yeah, any direction would help.
I hate to say it but I didn’t know Survivor was still on the air. I
haven’t watched it since the 1990s.
And those people know who read the recent article I wrote at
bengreenfieldfitness.com, I haven’t had TV reception in a decade
so I have never actually watched Survivor but I am familiar with
the physical challenges that they have on Survivor and….
I’d loved that certainly in the 1998.
Was that back when there were like spandex and sporting
Mohawks? Was that 1998?
Yeah, the only thing that you’re allowed to wear was legwarmers
Nice. Nice. So first of all, I did learn something interesting about
the challenges that they do for Survivor.
Did you know that when they give them the physical challenges
that they do on that show that they actually have like a dream
team like this group of men and women who work as assistance
and stand-ins for the season of filming?
And the dream team does the whole physical challenge. Like runs
the whole course as the participants who are gonna be doing the
course like watch and then they turn on the cameras and the
participants get to do it so they kinda like do a dry run.
Oh, okay. So they’re not doing it for them, they’re just sort of
demonstrating. If you were awesome like us, you would do it like
Yeah, exactly. Seems like it could have been demoralizing like you
put a bunch of you know, like demigods up there and have them
do it and then you turn to do it.
And then you turn to do it. Yeah.
Anyways, some really interesting physical challenges that they do
like they had one where they had this giant ball that you have to
roll. Like this huge giant heavy ball and you have to roll it across
the field and into a gull and the first tribe to score 3 goals wins the
award and it’s just this huge like ball like the size of like 10 people
and they just roll it.
Do they try to stop, like does the other team gets in the way of the
I don’t think so. I think you’re just rolling the ball….
That sounds dangerous.
You work as a team. I think Survivor in itself is like a safe activity.
No I guess not.
I imagine that there’s a pretty comprehensive waiver you have to
sign. They had another one where each team has to race in the
sand, like in these 5 different circles in the sand and within each
circle, there’s a bag. So you gotta dig, find the bag, and then get
back to the finish mat and to score, there has to actually be at least
one hand in the bag well, any part of the body touches the finish
mat so you’re basically just like digging holes in the sand and
running bags back and forth. They do this one more where they’ve
got patted duffel bags and you gotta knock your adversaries out of
the ring into the sea using these patted duffel bags….
I like that. That sounds like fun.
That’s like the Japanese game shows where they’ve got like people
Totally. Running like whatever.
Yeah, like that. They’ve got one more where you got to run
through a golem bridge. Kinda like that TV show Gladiator, I did
watch that where there’s like all these floating obstacles and you
gotta collect all these flags on the other side and you’ve got 2
opposing tribe members who are like hurling these big giant
swinging bags of sand at you as you’re running through the golem
bridge so that’s an interesting one.
really, most of them, most of the Survivor challenges, and I’m
gonna link to a website that basically highlights and showcases all
of the toughest survivor challenges that they had if you wanna go
and check them out and have some evening entertainment or have
a good time laughing at photos of people getting completely
destroyed, essentially a lot of them combine thinking and
That’s not a good combo.
Well, I think it’s really interesting because if you look at this whole
central governor model of fatigue, the idea is that you have this
are in your brain called your singular cortex and it’s responsible
for regulating your heart rate and your blood pressure and
controlling a lot of these physiological parameters of exercise but
is also responsible for decision making, for attention to detail, for
focus on detail, for whether you’re doing a financial spreadsheet
or whether you’re just like trying to figure out a puzzle or
something well at the same time you’re sweating and moving and
so what the central governor theory of fatigue is is that your brain
is trying to divvy up oxygen and glucose to all the different
muscles that are working and it’s going to preferentially shuttle
the survival needs to your heart and your brain and will begin to
shut down your muscles if you begin to run low on your oxygen
and glucose to your heart and your brain.
That seems smart.
But… Yeah, it is smart. It’s a cool little survival mechanism so that
we don’t just like go until we die. But then there’s also there’s part
of your cortex that in addition to having this built-in survival
mechanism, also tends to shut down your body prematurely based
on decision fatigue. This is one of the reasons why like running on
a treadmill is so hard because you’ve got all these different
numbers and you’ve got this dashboard in front of you and you’re
trying to focus on running and there’s a little bit of boredom in
play and your cortex just tries to shut down your body. There’s
just too much decision-making and complexity and stuff going on
in front of you and so you have a crappy workout. It’s also one of
the reasons why you have a crappy workout if you go straight from
work at the end of the day and you’re just like whatever, strap on
your running shoes and head on outdoors or straight to the gym.
It’s like a lot of times you have a bad workout because you’ve got a
singular cortex fatigue basically. And your brain is down
regulating heart rate and blood pressure because you’ve been
engaging in decision-making fatigue.
And so there’s kinda 2 different ways that your brain can
prematurely shut down your body, limiting you of your ideal
performance potential. So the idea here, if you’re going to have to
exercise and complete complex tasks at the same time, would be
to both train your brain in how to have less decision fatigue while
you’re exercising and also train your central governor to be able to
go for a longer period of time, delivering oxygen, glucose to
muscles before you shut down your brain so ultimately, from a
training standpoint, as far as the part about training your central
governor, I would make sure that as far as your actual workouts
go, you’re doing some fairly intense metcom workouts. When you
say you’re running and exercising about 2 hours a day, I’d be
staying away from much of the chronic cardio and I would be
instead doing the type of workouts that I talked about in the
article and I’ll link to it in the show notes. I have an article on the
website called The Ultimate Guide to Get Ready for an Obstacle
Race, Mud Run, Spartan Race, or Tough Mutter and it’s based off
in this program called the Race Day Domination Program and
what it is is a combination of strength, stamina, and what’s called
hybrid fitness where you’re combining strength training and
cardio workouts into one hybrid training session. So you might
train your grip strength by doing a set of farmers’ walks with
dumbbells then you transport an awkward or heavy object like a
weighted sweater of a weighted vest for the next station that you
do that might involve, you know, pushing a plate across a gym or
doing a towel pole with a plate sitting on a towel across the gym
from point a to point b and then you do 2 minutes of stair
climbing with a weighted vest or holding dumbbells and then
move on to the next exercise but it’s basically a lot of hybrid
slightly awkward workouts whereas all….
It sounds like fun.
Yeah, exactly. I mean, that Race Day Domination Program is one I
would recommend you for this. Another example kinda like
obstacle course workout that’s out of that program is you run 400
meters and then you do 25 kettlebell swings and then you run 400
meters and then you do 25 burpees and then you run 400 meters
and you do 25 kettlebell thrusters, run 400 meters and then you
do 25 pushups and you do that 3 times through as a circuit. Very
kinda like cross fit wad-esque type of workout as far as that’s
concerned. The issue is that you need to train yourself to think at
the same time that you’re doing these things….
I was gonna say you need to do some math instead of burpees.
Yeah, that’s the tough part and so a few recommendations that I
have for you. First of all, teach yourself to engage in new
movements while you’re exercising. For example, I recently got a
steel mace from Onnit. It’s just like a giant, badass steel mace like
what the ancient Hindu warriors used to use and so I’ve been
learning how to swing….
It doesn’t have spikes on, everybody. Don’t worry. When he said
that the first time I was like oh my god its got spikes, it’s gonna
kill one of his children. He still could, but it doesn’t have spikes.
I could probably arrange to have spikes installed on it though.
That might be a cool mod. I’ll have to look into that.
Maybe some Nerf spikes.
Anyways though, that would actually be quite dangerous because
I’ve hit myself a few times already in the lower back doing swings
but you do figure 8s with it, you do like squats-stands with it,
spearing exercises, shoveling exercises, what they call grave
diggers, all these different moves and it’s awkward and the cogs
are turning in your brain while you’re swinging it around because
it’s awkward. Club bells, similar thing. I have a set of Club bells
from Onnit who doesn’t sponsor the show by the way, I just have
this stuff that they sent me that I have just been using and a
kettlebell from them as well, one of their chimp kettlebells and
these are all awkward objects right. You gotta think at the same
time and ‘cause if you don’t, you’re gonna crush your head or
crush your toe. Or you know, throw out your shoulder. And so you
gotta pay out a lot more attention into these than when you’re just
like sitting on a concept rowing machine or running around a
track with you know, foam coming out the corner of your mouth
You know what we do in Canada instead of swinging mace? We
shovel our walks.
Yeah, that’s cool. That’s cool. But the ancient Hindu warriors did
….. shovel their walks. They had peons that did that for them
while they swung their steel maces around.
Get the peons clear this no off….
The Hindu warriors had ancient Canadian peons that work for
them, shoveling their snow.
Anyways though, so get yourself used to working with awkward
objects and put yourself in awkward exercise situations. Look into
that Race Day Domination Program and the obstacle race day
workouts that are into that. Familiarize yourself with some of the
more difficult Survivor challenges that I’ll link to in the show
notes and then finally, for some of your metcom work that you
might do like in a bicycle or on a treadmill, grab something like
the Brainscape app.
And I don’t know if you’ve seen the Brainscape app before Brock
but it’s this app that you could put on iPhone. I believe that it’s
compatible with a Kindle or an iPad as well and it allows you to
make your own flashcards or train yourself on your own subject. It
could be, you know, learning French or Algebra or financial terms
you know, anything that you could think of really in terms of like
knowledge junkie kind of subjects and it kinda is like a crash
course so it brings you to flashcards you happen to memorize as
you go through this Brainscape app. And it’s actually a really cool
app for learning but you could be on one of those while you’re
working out at say above your aerobic threshold in the bike and
teaching your cortex to process at the same time that you’re
exercising. This is important. You don’t know how many athletes
who I’ve coached or who I’ve done consults with after say like an
Ironman triathlon that they poured their life into for weeks on
end and they destroy their race because they forget to think
during the race. They forget to do things like keep track of the
exact number of calories they’re consuming per hour or the
ounces of water that they’ve taken in or the number of kilometers
that they travelled since their last you know, fuel intake and just
like, you gotta be thinking the whole time if you really want to
crack the nut of something like Ironman and it’s a similar kind of
deal with prepping for something like you know, Survivor for
example, you know, the Spartan death race that they do in
Vermont is similar where you’re like memorizing Bible verses
trekking to 5 miles on the top of a mountain, carrying an eggshell
on a teaspoon and then reciting the Bible verse when you get on
top of the mountain. You know, if you forget it you get down and
then you get another egg or another verse or whatever. You know,
similar deal like you gotta learn how to think and how to push
your body at the same time and if you do both of those things,
then you’re gonna be in a pretty good place in terms of like brain
hacking. I’m writing an article by the way for
bengreenfieldfitness.com right now with a lot more advanced
concepts on how to literally hack your brain and turn yourself into
a complete kinda like similar cortex beast during exercise but in
the meantime, grab that Brainscape app and do some of your
metcom work on that. They actually have this device called the
Neuro active which is a brain training program and it is this like
bike that you could get for your house. You could check that out, I
believe it’s at braincenteramerica.com but it’s a brain fitness
program that you can do while you’re exercising like, while you’re
doing a cardio workout for example, you can put in this 15-20
minute CD and literally it walks you through all of these different
performance, hand-eye coordination, visually scanning,
behavioral flexibility, temporal order memory, like all of these
different things that you’re trying to work on. You know, just get
like a jet fighter pilot flying a plane at high speed under a bunch of
gees, having also you know, pay attention to everyone else that’s
going around them. You gotta train your brain to be able to do
that and I think that if you do that, you’re definitely gonna have
an advantage for being fit for something like Survivor. As far as
the nutrition goes, I mean from what I understand, you get some
fish, you get some local produce basically as much of that as you
can gather which usually isn’t much. I think you also get some
canned beans and some rice and corn. I would actually consider
making sure your gut lining is really sewed up pretty well. I would
be supplementing stuff like Glutamine, colostrum, yum bone
broth or some type of hydrolyzed protein source, making sure that
you’re not really doing much of a low low carb diet going into
something like this like you got enough muke in production for a
healthy gut and mucosal lining. Essentially eliminate anything
that might give you leaky gut going into this thing. I think that it’s
really gonna help and I think the advantages in doing that
outweigh the advantages of say like eating the same diet going in
that you’re gonna get exposed to when you get there. I think that
going in with a strong and healthy gut is a better idea and I know
that there are people out there like say Robb Wolf for instance, I
know encourages like folks who are going in to the military who
are going to have pretty decent gluten exposure in the military to
like eat lots of gluten or expose their body to potentially gut
damage foods going into you know, the military and I don’t know
if I like that idea as much as really building up a nice solid strong
healthy gut lining and doing as much damage as possible before
you actually go in and start to put your gut under a lot of stress.
I’m a bigger fan of going in you know as low-stress as prepared
state as possible and then just start to take the damage and put up
with it as long as you possibly can.
Oh yeah, if you’re gonna go somewhere where you know you’re
gonna get punched in the face, you wouldn’t stand around and
punch yourself in the face before you go there.
Yeah, it’s kinda like….
You wanna go in with a good strong face.
Yeah, exactly. It’s the reason why I’m sitting around for the next 2
weeks before Ironman Canada. It’s like I wanna go in there not
beat up so…..
My body restored and recovered and basically be in that prime
state. So yeah, I’d do all those things. At the end of the show we’ll
try and remember to give you the address to send your check to
after you win Survivor Africa. We’ll take a 10% commission off of
Even though we totally made fun of the show for like the first
If you wind up dead, we will delete this recording and deny that it
ever existed. So there you go.
And remember folks, the best thing you can do is put yourself in
an awkward workout position.
Hey Ben, it’s Ben Harisson from UK ______[0:35:14.5]. Just got
a quick question for you about rice. I’m basically looking for some
sort of carbohydrate put alongside big meals like steamed
vegetables and grass fed butter. And I’m looking to get back 30
grams of carbs alongside the meal and yeah, I heard there are
some problems with reheating rice so I was wondering about
buying frozen white rice in the bag and you know, whether it’s
better to cook it yourself. But if brown rice is better and yeah, just
wondering if you got any thoughts on that too. Okay buddy, love
the podcast. Thanks for your help.
Yeah. I have heard, it’s funny, there’s been a real backswing for
the longest time it has been brown rice, stay away from the white
rice. It metabolizes right into sugar, don’t eat white rice, brown
rice is the way to go. And there seems to be a complete reversal
just like the last, I don’t know, 6 months to a year.
Yeah, it’s because of arsenic. I just like to throw around that word
That’s gonna be my catch-all answer whenever I….
It’s the arsenic in the….
Kids, don’t touch that, it’s arsenic.
It could be the arsenic in that. Yeah stay away. Actually brown rice
does contain arsenic. It has significantly more arsenic than white
rice and they’ve done tests, the what’s it called, the consumer
reports magazine or consumer reports whatever it’s called, they
did their test on rice and they found that brown rice brans, some
of the brans that they tested had at least 50% more than the safe
limit of arsenic per serving and a few had double the safe limit.
And that includes….
Is that something that’s naturally, sorry.
That includes stuff that was made with brown rice and I don’t
think it’s natural. I think it’s part of the processing of rice like it’s
not like naturally high….
So somebody is actually adding arsenic?
Well it’s probably getting leeched or somehow on to the brown
rice from pollutants or during the processing or whatever so….
Let’s hope so.
It’s got higher arsenic contents and that includes like brown rice
syrup and brown rice pasta and rice cakes and brown rice crisps
and you know, all of these processed foods made from brown rice.
Brown rice also is harder to digest. It’s higher nutrient inhibitors
than white rice because it has all these phytates in it so yeah, it’s
got like a higher nutrient content but the anti-nutrients that are in
it kinda reduce the bioavailability of all those vitamins and
minerals to the point where it’s a little bit of a catch 22. We
actually, my wife and I, we don’t do brown rice anymore at all. We
do white rice when we’re gonna do rice and it does not have the
same type of arsenic issues as brown rice does and you know, it’s
kind of a safer, easier to digest starch. Sure it’s not like super
duper high in nutrients or anything but honestly, if you’re turning
to rice for your nutrient intake for the day, you probably got
bigger fish to fry anyways so yeah, that’s the deal with brown rice.
I’m definitely a bigger fan of white rice just because arsenic is a
carcinogen. As far as reheating the rice, yes, there is some
evidence that uncooked rice contains these spores of bacillus
cereus which is a bacteria that can cause food poisoning and when
you leave the rice at room temperature, those spores can actually
grow into bacteria. And so the longer that….
Wait, sorry. Was that uncooked rice or cooked rice?
Well uncooked rice contains the spores but when you cook the rice
a lot of the spores can still survive and the longer that the cooked
rice is left at room temperature, the more likely it is that those
bacteria and the toxins in the bacteria, yeah producing can
flourish so you wanna serve rice as soon as it’s been cooked and if
that’s impossible, you wanna cool the rice as quickly as possible
after you’ve cooked it and keep it in the fridge basically not for
I wouldn’t really keep rice leftovers around for more than about a
day or so if you’re gonna be reheating them and reserving them.
And then just make sure when you do reheat them that it’s
steaming hot and that you really do get it up to a pretty good
temperature. I wouldn’t be double reheating it. You know, I kinda
sorta like the idea that unless something is pickles and lacto-
fermented and preserved properly, that you’re pretty careful with
leftovers. That’s something I picked up from Dave Asprey at the
Become Superhuman event and you know, he talked about him
and his wife Len and I really don’t do much in the way of leftovers
because of this potential, this high potential of leftovers including
rice to grow this food spores and potentially have a lot more
bacteria and toxins so I generally try and get rid of leftovers unless
they’re like fermented, pickled, you know, that type of thing,
pretty quickly after they’re made, you know, the dehydrated stuff,
that’s another one, the dehydrated crackers, things of that nature.
You know, I’ll obviously eat that stuff after it’s been stored but as
far as like you know, big old meals and casseroles and stuff like
that, yeah, you gotta be kinda careful with that kind of stuff as far
as how long you let it sit around.
That’s why it’s good to freeze stuff.
And as far as getting 30 grams of carbs, yeah, I mean, you know,
30 grams of carbs is like the baseline amount of carbs that your
brain needs per day as far as like optimum glucose for your brain
to not ultimately shut down. I’m a bigger fan of most folks getting
a 100-200 grams of carbs a day.
But you know, 30 grams of carbs is literally like a cup and a half or
so of that cooked white rice, you know, sweet potato, yam, that
kind of thing. I honestly don’t count that much for me when it
comes to carbohydrates, I’m on such a low carbohydrate diet right
now for this whole ketosis thing that for me is generally I know
that one big serving of carbohydrates usually kinda like after my
workout at the end of the day is about what it takes for me to stay
in ketosis and any other trace amounts of carbohydrates for me
are coming in from you know, vegetable-based fibers and seeds
and nuts that might work their way in through the day but as far
as getting 30 grams of carbs in, yeah like a cup and a half or so of
cooked white rice, a nice sweet potato or yam and you’re looking
pretty close to that 30 grams or 120 calorie range-ish.
Hi Ben, this is Bruce from Michigan. I love the show. I just wanna
thank you for helping me become a better triathlete in a better
personal realm, my health. My question is approximately 6
months ago I began to experience severe dry mouth during the
night hours, while sleeping. It wakes me up where I have to get up
and drink water. My diet is very healthy, a lot of greens, smoothie
a day, a lot of greens, a lot of whole foods, some meat, some
grains, pretty well mixture of everything. I do train a lot, I do
sweat a lot, that’s why I try to refill, hydrate myself with water.
When I drink excessive amounts of water I find out in the middle
of the night, peeing in and out so do you have any idea what
should be causing this? I would appreciate some insight. I just did
turn 50, that might have to do something with it. You and Brock
are definitely great to listen to and I look forward to hearing from
You know I hate to say it but I think I’m reaching that age too. I’ve
been waking up with really dry eyes and dry mouth. Bruce I feel
Are you licking your lips too? Your lips kinda….
Yeah, my lips are kinda stuck on my teeth. I look like a shark
when I wake up.
We may have to turn the podcast hosting position over to that
sexy like English female voice that we talked about doing, if you’re
getting this dry mouth issue because I did not wanna hear lips. I
did not wanted to hear that.
Anyways though, extreme dry mouth. I mean you can certainly as
you age, experience more of the dry moth issue and part of that
can be due to a lack of mucin production. A little bit less amino
acid absorption as you age. Sometimes you’ll see this a lot of times
in people who are following a very low-carbohydrate diet. You
know, I just got on mentioning your brain needs that 30 grams of
glucose per day but generally you need you know, in some cases, if
you’re an exercising individual, 3, 4 ,5 times more than that for
actual glycoprotein production for your joints or mucin
production for the lining of your stomach or you know, the soft
tissue in your mouth so I would certainly not be eating a super
duper low carbohydrate diet if you’re getting dry mouth so I
would pay attention to that. Staying hydrated, duh, that should be
kind of a gimme but you wanna make sure that you’re also getting
adequate electrolytes in your diet. I’m a huge fan of….
Doing like a couple shots of like a trace minerals in the morning
or like a really good high quality Himalayan sea salt which has like
70 plus trace minerals already in it. I personally use both like I do
a couple of shots of trace minerals in the morning, I sprinkle
Himalayan sea salt like in my morning kale smoothie, on my
lunch, dinner, with my tequila shots, whatever. You know,
Himalayan sea salt like it’s going out of style so a few other things
that can help as far as dry mouth goes are….
Before we leave the hydration thing, I just wanted to ask, I’ve
heard and I don’t know if this is true but the symptoms of like
overhydration are very similar to the symptoms of dehydration in
which often involve dry mouth.
I’ve never heard of that but it’s possible.
I was just thinking maybe in an effort to get rid of the dry mouth
versus gone too far.
You mean it’s almost like a warning signal like your body sends
you that you’ve had too much water so your mouth gets dry?
Yeah, I know like all those articles and all those running
magazines that warn you about hyponatremia like it’s something
that’s gonna jump out and get every marathon mentioned, that’s
one of the symptoms.
I’ve never seen that but that’s really interesting. We have to look
into that now. It must be the Canadian running magazines that
are saying that.
They’re way ahead of everyone.
So there are like herbs probably on your spice rack that can help
out a little bit in terms of stimulating saliva production probably
the one that’s most popular is cayenne pepper. I really like putting
cayenne pepper on stuff anyways cause it stimulates your salivary
glands, gives you a little bit of a dopamine release from food
somewhere from what you get from a sugary food or a salty food
so cayenne pepper. Fennel is another one that can be a salivary
stimulant. Rosemary is another one that you can use and then
aniseed which is kinda like a licoricey, fennely type of herb that
can also help out a little bit with dry mouth and stimulate saliva
I would put that all into a glass of water and baby you got yourself
Let’s market that. What should we call it? Wet mouth?
The saliva…. Yeah, the wet mouth soup.
We’ll put it in those effervescent tablets and just like market it in
Walgreens pharmacy stores and call it Wet Mouth.
And it’s just like a picture of a mouth with just saliva dripping out
Dripping down the chin.
Everyone will want that. Give you that kissable wet mouth. That
sounds so bad. So everyone is like ripping out their headphones
I’m in everybody’s ears right now.
Yeah, okay. So anyways.
Yeah, what were we talking about?
Work in some of those herbs, work in some of those electrolytes
and minerals. Make sure you get an adequate carbohydrates. We’ll
look into this overhydration issue but don’t overhydrate. That’s
for sure. And those are some of the areas that I will start with as
far as the dry mouth goes.
Hi Ben. I was wondering whether you can send me a short list, the
basic details on what you recommend people test themselves to
get a baseline of an overall picture of health. This article “How to
Fix Your Gut” is very comprehensive and I just wanted to have a
more concise list. That would be great if you do that. Cheers.
Do you think Simon is somehow indicating that you go a little far
in some of your posts? Maybe you give a little too much
No that, how to detox your body post was fairly comprehensive
and I realize that there was a lot of information in that and we’ll
link to it in the show notes for anybody who wants to go….
I think pretty much every post that’s been for the Beyond Training
book has been epic.
Well it is a book.
Which is awesome.
Yes. It is a book.
But because it isn’t a website it just seems that much more
Yeah, I would not wish on anyone to actually read an entire book
while burning their eyeballs on a computer but at least putting
some of the chapters out there for you and you know, that fix your
gut chapter, yeah, I listed of a lot of tests and so let’s say that
you’re listening in and you want that concise exact
recommendation of what you should get. I can tell you right now
that what I start most people off with who are having gut issues is
the metametrix panel called the GI effects panel. It also goes by
the Genova diagnostics name but metametrix and Genova, I
believe it’s metametrix that bought out genova diagnostics so
most of the metametrix panels or most of the genova diagnostic
panels are now listed as metametrix panels.
I’m pretty sure that’s the way that it went. Basically, what the
metametrix panel does, the GI effects panel is it looks for any
imbalances in the flora in your gut, it will look at fatty acids, it can
look at anything that might be causing gut distress like yeast,
candida, fungus, things of that nature and it really gives you a
decent handle on kind of a big picture overview of your gut health.
That’s a really really good place to start and that usually takes care
of about like 80% of the issues. One of the problems with that GI
effects panel is that it doesn’t screen for parasites. So if you do a
lot of travel or say you’ve got gut issues that tend to come and go
almost on a regular cycle, which is common with parasite issues, a
lot of times like every 2 weeks, you know, when they hatch, which
is a lovely visualization. What happens is they tend to kinda be
more active at night so you go through these periods of like GI
distress and like crappy sleep and sometimes like literally, crappy
Basically you know, like clockwork every couple of weeks or so
and for something like that, I’ll put a link to all the stuff in the
show notes by the way, you’d get something more like a
comprehensive parasitology test. Both the GI effects kit from
metametrix which is the same as a stool analysis and a
comprehensive parasitology test, both are kits that you can get
sent to your home that involve actual stool testing, stool samples,
so. You basically….
Sounds like Simon may not be in America. Is this something that
he’ll be able to do in the UK or across the pond?
You can get tests like this. There’s a little bit more difficult to
come by and frankly, I am kinda in the process of doing a little bit
more research for UK, Canadian, Dubai, and Australian clients.
Four different categories of clients who have had some trouble
hunting down poo tests for and for some reason, poop doesn’t
travel well internationally for some strange reason.
If there are listeners who wanna help me out, if you’re a physician
in the UK, Canada, Australia, or like the United Arab Emirates,
and you know of home parasitology exams or home GI exams that
people can do, please write into the show. Leave a comment in the
show notes and let us know because it’s certainly something that
I’ve had a little bit more difficulty tracking down outside of the
States so yeah, you do your GI effects….
A bit of homework for everybody.
Your parasitology test, if you tend to have some issues that
indicate that you may have some parasite problems and then you
can move on and look at just a few other things. First of all, one of
the issues I’ve mentioned before in the podcast that I think flies
under the radar is small intestine bacterial overgrowth. If you
tend to get gassy or bloated when you a. eat carbohydrates or b.
eat fermented foods like kombucha and kiefer and things of that
nature, I would not rule out doing a breath test and there’s a
company called QuinTron that will send you a breath test to your
home. It’s a very simple test to administer. You drink like a
glucose containing solution and it measures the amount of gasses
produced by the bacteria in your intestine and what happens is
that if there’s a very sharp prize in what’s called parts per million
of the methane and the carbon dioxide that’s produced by the
bacteria in your gut then this can indicate that you have a
bacterial overgrowth in your stomach. And you can actually give
yourself a bacterial overgrowth believe it or not by taking too
many fermented foods, and eating too many probiotics in
combination with a lot of starches and sugars that are feeding
them and so this is something especially in people who are eating
a lot of calories like athletes that I definitely wouldn’t rule out if
your GI effects kit comes out clear and you don’t have parasites, I
would do a breath test to rule out this SIBO or small intestine
bacterial overgrowth. So you can look into a test like that at
breathtest.com but it wouldn’t be the first thing that you do. It
would be something that you’d do based off of symptoms that you
have. Today we won’t go into what you’d do if you find out that
you have any of these issues like parasites and SIBO and stuff like
that but if you go read that article that we we’ll link to in the show
notes, I list a lot of the herbs and the fixes for stuff like this
because it is stuff that you can fix. There are 2 other tests that
commonly get recommended for gut issues.
One is food allergy testing using like an elisa test or an alcat test
or any of these pin prick tests. Blood tests for food allergies, saliva
tests for food allergies, things of that nature. Frankly, none of
them are as good as simply writing down what you eat and doing a
basic elimination diet where you get rid of foods that you suspect
that might be causing issues and then gradually reintroduce them
because you get a lot of false-positives with food allergy tests and
so that’s one that I would be really really kinda not as prone to
recommend, a food allergy test. Same thing with these tests that
test for hydrochloric acid production. There’s a test called a
Heidelberg PH test that can gauge hydrochloric acid insufficiency
but it’s a little bit invasive and it’s a little bit tough to find. If
you’re able to hunt that down, that’s a decent test for hydrochloric
acid but again, you can just pay attention to symptoms and in
most cases if you get heart burn after a meal, like if you eat a
protein-containing meal like a steak, your hydrochloric acid
production is probably low. So you don’t have to go out and get
tested for something like that necessarily. So I would definitely
start off with something like a GI effects kit from metametrix. I’ll
link to that in the show notes. If you’re international you can go
and see if you can hunt down something similar where you live
and again, if you’re a listener and you wanna point us in the
direction of something you found where you live, let’s all work
together and figure this out, figure this crap out. Get a
parasitology test, if you got those type of parasite issues, look into
a breath test if you’re concerned about small intestine bacterial
overgrowth and as far as like a hydrochloric acid test or an allergy
test, I wouldn’t really do those tests, I’d more just pay attention to
the way that you feel after you eat certain foods and that’s a better
way to kinda keep your finger on the pull of those things. So that’s
where I’d start and hopefully that kinda gives you a little bit more
basic overview of how to test your gut.
Hi Ben. I have a question about lyme’s disease. I’ve had lyme’s
disease a few years ago and every summer I still get a couple of
tick bites a year. I get the ticks off me pretty quickly, I do check
twice a day for ticks. But each summer I seem to get some swelling
on one of my knees which is I can’t figure out another cause. I’ve
been told to use a lyme nosodes spray twice a day which I do use
and it does seem to help and I was wondering what your thoughts
are on nosodes sprays, how long you could use them, and any
other thoughts you have on lyme’s disease. Thank you for a great
show. I’ve learned a ton from you and Brock so keep up the good
work. Thank you.
That’s brutal Allie, man.
But I don’t know where you live but that’s, it must be a beautiful
place but it sounds dangerous.
Yeah, I’m concerned. I’ve got a house I’m building right now up
on about 10 acres of woodland and the deer are up there like
rodents, just like bouncing all around and so there’s a ton of deer
ticks and I’m very concerned about lyme disease. Fortunately,
when we moved in a lot of the deer will move out. The ones that
don’t will be subject to potentially being lined up via my scope and
my hunter’s license. But yes, we will eat them out of existence. My
kids will have deer sausage for breakfast, lunch, and dinner.
Awesome. Send me some.
But yeah, this lyme disease is a bacterial infection that’s
transmitted by the bite of a deer tick and you get all these flu-like
symptoms like achy joints and fatigue and fever and headache and
a lot of times you’ll go to a doctor and you get it knocked by
antibiotics but there’s this lingering chronic lyme disease that’s a
completely different beast altogether and you get a lot of these
lyme patients who take the standard treatment of antibiotics to
knock out lyme and they continue to have this long-term health
problems like poor mental function and joint pain and sleep
disturbances and it’s kinda unclear whether it’s this lingering
auto-immune response like you’ve got this hyperactive immune
reaction after having been subjected to the ravages of the mighty
tick or you’ve got this chronic case of the disease that is related to
an actual infection that is on-going that somehow hasn’t been
knocked out by the antibiotic and it’s kind of a tricky subject
because some people believe it’s auto-immune, some people
believe it’s chronic infection and it’s unclear really and it actually
is, you can find entire like websites and books and programs
devoted to eradicating chronic lyme disease and there’s lots of
different ways that folks go about it but it certainly is clear that
chronic lyme disease or lyme disease can kinda stick with you and
in many cases, there are things that go along with lyme disease
like parasite infections and basically a lot of co-infections that
might actually still be in your body after the lyme disease has been
treated and so that’s kind of another issue is that you may have
things going along with the lyme disease that you never actually
treated in the first place like overlapping conditions that also
cause autoimmune responses similar to what Allie is going
through if she’s still getting swelling and things of that nature so
as far as what you can do about this, there’s not really a really
fantastic way to diagnose chronic lyme disease and you know,
that’s kind of an issue.
What is clear though is that there are things that you can do
naturally as far as like supplements that you can take to
strengthen the body’s ability to repair itself and to allow yourself
to be better able to handle a lot of autoimmune issues. So of
course, one of those things that should be kinda assumed without
saying is that you’d wanna be on a really safe kind of autoimmune
diet protocol. I’m a big fan of just like a paleo style autoimmune
protocol where you eliminating any potential immune triggers
including like you know, tree nuts and lots of different types of
night shades and some root vegetables and dairy, soy, wheat, all
these common autoimmune triggers and if you were just to google
autoimmune diet, you’re gonna find a ton of resources as far as
that goes and like on Training Peaks, I’ve written like a 4-week
kinda autoimmune how to, you know, that just kinda lays out a
basic auto-immune protocol with all your diet kinda written down
for you and I would certainly do an autoimmune protocol and
we’ll link to that in the show notes but I also take specific herbs
and vitamins that have been shown to help with chronic lyme.
High dose vitamin b12 is one and listen in to this Friday’s podcast
‘cause we’re gonna talk about absorption of b12 and stuff like that
with a guy named Mark Joiner. Really cool kinda like biohacking
post but definitely like a liposomal spray for something like a
vitamin b12. Coenzyme q10 is another good one and that’s one
you can just straight up supplement with preferably in what’s
called a ______[1:02:26.7] form. Chromium is a mineral that can
really help. If you’re taking trace minerals, you’re already getting a
little bit of that. Omega-3 fatty acids which we have already talked
about and like a good quality fish oil and then some Chinese
adaptogens specifically rhodiola, cordycepts, some of the
adaptogens you’re gonna find in something like tianchi, all of that
stuff can help out quite a bit as well. And of course this shouldn’t
be misconstrued as medical advice, these are just some of the
things that have been shown to help out a little bit with lyme
disease. There’s actually a book that goes into a lot of these stuff in
great detail. It’s called the “Lyme Disease Solution Book” so I
would recommend, we’ll link to that in the show notes but I
recommend that you surf through the Lyme Disease Solution
Book. The author of that book has a pretty good website. It’s over
at lymedoctor.com. He’s got a website, he’s got a newsletter, he’s
got some good stuff too in terms of a lot of these supplements
than can kinda help out like the antioxidants that can help out
with lyme and you know, some of the autoimmune procedures
and protocols that you wanna do but the actual book, The Lyme
Disease Solution Book is really good. Chris Kresser, another
podcaster, actually had a really good podcast on lyme disease
some time ago and I’ll put a link to that podcast episode in the
show notes for you too. It’s about an hour’s worth of just kinda
geeking out on lyme disease so I would do that. I would get the
dartboard with a picture of a tick on it and hang it up on your wall
and do a little bit of voodoo magic on the ticks and throw the darts
Nice. That would definitely help.
That would definitely help. This lyme nosodes spray that you’re
taking, that’s the, a nosode is just a homeopathic remedy and is
prepared from, this is kinda gross but it’s literally prepared from
like diseased tissue like bacteria and fungi and parasites and virus
particles and yeast disease products and it stimulates your white
blood cell production and our immune system response to
whatever disease that that particular nosode has been extracted
from. It’s a homeopathic medical aid and so like lyme is all of
these different components like arnica and yucca extract,
magnesia extract, cartilage, golden seal, all of these different
things but then that’s combined with actual lymes, the actual
disease itself in very very small amounts. It’s similar to how I
cured one of my kids of their bee stings by literally I dosed my kid
with wasp venom, Terran, when he was 3 years old for 6 months.
I did gradually increasing titrate doses of homeopathic remedy of
prepared wasp. It was wasp, bee, hornet, like every single type of
bee that flies around our area, had that prepared and just dosed
him with homeopathic remedies for 6 months so there’s that. And
that is actually something that I definitely see some value in –
homeopathic medicine and I think there’s a lot to it so I would
definitely say that yeah, I mean if that’s something that you’re
using, then I would stand behind something like that as well so I
have now completely exhausted every shred of knowledge I have
of lyme disease so my brain is now emptied of lyme disease.
Okay good. We only have one more question left so just hang on
to your brain for just one more question.
Hi Ben, it’s Jim. I was watching the cross fit games last week and
I noticed that a lot of the athletes had that blocky midsection look
especially the women. I was wondering which exercises
specifically caused that. Is it the deadlifts, is it heavy squatting? I
remember in the 70’s and 80’s that Vince Gironda of body
building fame used to excuse certain exercises for taking away
from that b-tapered mid section look. Any ideas? Thanks. Bye.
You know I do love me a woman with a blocky midsection.
That’s right. I wanna feel like I’m hugging a tree trunk when I’m
hugging that woman.
A nice sexy tree trunk.
That’s right. Bark free preferably.
Yeah, this can kinda be something that you see quite often, that
big thick blocky midsection. Like we’ll put a picture in the show
notes of what we’re talking about if you don’t know what we’re
talking about. If your lady probably do know but it’s this thick abs
that you can get when you’re training and actually it’s kinda
interesting because if you look at somebody like Britney Spears
like she used to have this nice, little, petite waist and this was like
back in the day when Britney Spears was actually pretty sexy and
look good, you know, and then she kinda went from this Barbie
doll waist into just like, she had this thick muscular waist when
she was doing like her dress-up like a snake freakin’ like huge
shows when she’ll be at there on stage riding around and you can
see like, people would think that I pay too much attention…
Yeah, I see, you clearly know more about Britney Spears than I
will ever know.
Anyways, her abs was like big. Her waist isn’t tapered anymore,
it’s just like this straight-cut waist and like I said, you see that in
the cross-fit games too like especially if you watch the cross-fit
games on TV or you go to their website, you see this same thing
like big blocky abs and some folks are under the misconception
that this comes from women doing lots of squats or deadlifts or
multi-joint activities and you don’t get abdominal what’s called
hypertrophy from doing those type of things. Those are great
abdominal bracing activities, those are great for your deep
abdominal tissue, they train your obliques, they brace your low
back but they don’t actually cause hypertrophy of what’s called
your rectus abdominus which is what you’re seeing with that big,
blocky look. What’s hypertrophy of the rectus abdominus and
hypertrophy or muscle fiber growth in the external obliques. Now
there are certain populations of what are called mesomorph syle
women with a higher percentage of high-switch muscle fiber who
are naturally going to be a little bit more talented at something
like say cross-fit and wind up at the games wearing a sport bra
where you actually see their midriff and you know, assume that all
women who do what they are doing are going to have abs like that
when in fact part of it is their genetic makeup. However, you also
have people like say, Britney Spears who you know, goes from
having a petite Barbie doll style waist to this kinda big thick waist
and in her case and in the case of many women, whether they are
doing cross-fit or any other type of training, the issue is high
volume abdominal training. High volume abdominal training is
the type of abdominal training that leaves your stomach and your
abs really sore the next day. It’s hypertrophy style abdominal
training. You see this in body building women as well. And it’s
great for building a 6-pack but many women don’t want the 6pack look. They want more of kinda like the lean toned, slim
abdominal or belly or waistline and an example of like a
hypertrophic style abdominal program would be you know like
Britney Spears is like doing a thousand crunches a day. Okay,
that’s how she made her waist thick.
And I’m totally not kidding. She was on the thousand crunch a
day program. That’s what her trainer put her on. When you look
at somebody like a cross-fit athlete, those girls are not getting the
thick waist from doing lots of squats and dead lifts but lots of
hanging leg raises can do this, lots of oblique work like twists,
swings, bent-leg raises, things of that nature, those could do that.
Anything that requires repetitive twisting or repetitive flexion and
extension of the abdominals like crunches, sit ups, leg raises,
anything like that can be an issue versus doing stuff like bracing,
doing squats, doing dead lifts, doing front planks, doing side
planks, and what are some other moves? Like some yoga moves,
some pilates moves, all of those types of abdominal activities are
not going to result in thick waist. The type of stuff that gets you
thick waist are lots of crunches, lots of sit ups, lots of hanging-leg
raises, lots of twisting and doing it as reps, right? Not like holding
positions or going through some positions kinda slowly under
load like a squat or a dead lift but doing ab workouts, 4 reps. You
know, whatever. 4 sets of x number of reps of these 3 different
abdominal exercises back to back to back and women who do have
a high amount of fast twitch muscle were prone to get blocky abs,
that’s the way to get blocky abs and a thick waist and some women
can do those types of programs and not get a thick waist like that
and I talk about this in my book over at getfitguy.com about how
different body shapes respond differently like you’ve got an
ectomorph or an endomorph female. They do okay with these
hypertrophic style abdominal training routines where as the
mesomorph and what’s called the mesoendomorph or the pearshaped, they tend to get this kinda thick waist, blocky ab type of
appearance with targeted, repetitive abdominal work and so you
know, it’s kind of different strokes for different folks but what it
comes down to is if you’re doing traditional ab training or you’re
doing a high amount of hypertrophy style abdominal work, you’re
gonna end up with those blocky abs and you’d be better served by
doing planking, bracing, and then multi-joint lifts that kinda work
flexion and extension of your hips and your low back. So for Jim
and for all you ladies listening in, if you don’t want that blocky 6pack look and you don’t want to use your abdominals as a coin
purse for all your quarters or your loonies, are they loonies up
there in Canada?
They are loonies. That’s right.
If you don’t wanna put loonies in your stomach which sounds
slightly perverted, possibly, or illegal in some states, then do not
do traditional abdominal training and that is the direction that I
would go. So there you go.
And in no way are we saying that you, that we judge you either
way. I appreciate women’s form in all the different varieties
whether it’s blocky or not but it’s up to you.
Thank you for the non sexist disclaimer Brock. We have to record
It was still a little sexist ‘cause I did not say ladies in all their
We love everyone. Oh, and if you love this show, go to
bengreenfieldfitness.com/love and let’s give out something to one
of our listeners right now.
Okay. We’re gonna pick a review off at iTunes and if you’re
listening in, and you hear your review read right now, then we are
gonna hook you up. I’ve got a big bottle of relaxing, natural, calm
bath. You can take your home bath and turn it into your own little
relaxing isolation tank where your muscles relax and you detox
and you get lulled to sleep and drowned in your bathtub.
Hooray. Anyways though, here’s the review. This is by Worldwar5.
So Worldwar5, email me firstname.lastname@example.org. I’m
gonna hook you up a little care package if you hear this read, send
me your address. Title of this is the first podcast I could listen to
from beginning to end. So Worldwar5 either has a short attention
span or he likes us. Here’s what he says. He says “first time
listener, first time reviewer, never a caller. Do not do that dude,
I’m not gonna focus. He says first time listener, first time
reviewer, never a caller. This is the first podcast I ever listened to
all the way through. Usually I get bored and space out but this is
informative and entertaining but not as entertaining as the real
doctor evil or fat bastard but entertaining nonetheless. Questions
are answered with the knowledge that is backed up by references
and sources.” No we actually make this stuff up.
This is totally just made up.
Anyways, he says, “in other words, you don’t feel as if you’re being
sold snake oil.” No actually we do sell snake oil. Those Chinese
adaptogenic herbs I mentioned are actually snake oil.
I spent the whole day bringing snakes out.
And he says “and fitness nutrition beginners are as likely to find
useful information as endurance athletes.” And then he says
“these guys pick their ways easily through subjects like colostrum,
it comes from boobies, circumcision, find out who is cut and who
is not, and heart disease. They avoid politics and uncomfortable
junior high boys locker room subjects which I will vehemently
Yeah, I believe we talked about those last week.
We covered just about everything else worth listening to. Alright
so worldwar5, thanks for your feedback.
And if you would like to leave feedback, we’ll put a link in the
show notes over at bengreenfieldfitness.com/252 so go, leave
your review, leave your ranking, leave 5 stars, leave 1 star. We
don’t care. We’re gonna play you music either way. So Brock let’s
play ‘em out.