Podcast #257 from http://www.bengreenfieldfitness.com/2013/09/257-can-youexercise-hard-if-youre-pregnant-10-ways-to-get-smarter-bitter-melon-extract-forfat-loss/
Introduction: In today’s episode of the Ben Greenfield fitness podcast: Bitter
melon extract for fat loss, natural solutions for bloodshot eyes, home
remedies for Shingles, can you exercise hard if you’re pregnant, foods
that fight blood clots, and how to run a 15K.
So I don’t know about you but I’m getting pretty darn pumped about
going to Kona. I know it’s still a couple of weeks away but I, I got my
sunscreen out, I got my fancy hat out, I got my floral print shorts out.
What are you doing? What’s going on?
I got stung by a bee yesterday while I was riding in my bicycle and…
In your throat?
Yeah. I swallowed a bee and it stung me inside of my throat.
You know actually, I got stung inside of the mouth once ‘cause I was
running along and it went in my mouth.
I’d been like clearing my throat all in like it happened last night. All
night long it’s like I had this like frog in my throat except it wasn’t a
frog, it was a bee and…
So where did it really sting you?
Somewhere inside my throat. Like…
Yeah, like I actually swallowed it.
I thought you were kidding.
No I’m not kidding. Like a bee flew into my mouth while I was riding
my bike and so yeah, if my voice sounds…uhm, if my voice sounds like
This morning, I’m just swallow a bee before every podcast and to make
matters worse, here’s the deal. I’m journaling now. So I’m journaling
every morning. My friend Uj Ramdas, he designed this brand new
journal called the 5-minute Journal and it’s really cool. Journaling has
been shown to reduce your blood pressure and to give you a better day
and to make your biceps bigger and all sorts of cool stuff.
Make your *beep* huge.
Wow, you already dropped the P word.
Yeah, sorry about that.
We’ll have to bleep that one out. Anyways though, it’s called 5-minute
Journal and I think it’s like 5minutejournal.com or something like that
but it’s literally a 5-minute journal every morning and some mornings
you wake up and there’s a nice quote and some mornings there’s some
kind of a call to action like last week was call an old friend and this
morning was sing in the shower so me and my swollen bee throat were
churning out Randy Travis in the shower this morning and it was…
You know the part of cognitive behavior therapy is to do exactly that
like every morning to just sit down and do some quick journaling like
nothing makes sense with like 5 minutes with you way more than
enough, yeah really, I found that to be incredibly beneficial. It’s one of
those practices I should probably bring back into my life ‘cause…
You know, it’s weird like something works so well for you but then you
stop doing it for a while, you kinda forget about it but I’m gonna bring
Well I like this one ‘cause it’s 5 minutes. God forbid it should be 6
minutes or 7 minutes but it’s 5 minutes and it’s just like what are you
grateful for, what would make today wonderful, you know, what was
great yesterday and so yeah.
If you go 7 minutes then your *beep* shrinks.
I’m gonna add one. That’s two. You are gonna have to bleep those out
Oh yeah. Everybody would be wondering. What did he say?
What exactly did he say? So the last thing I’m grateful for this morning,
I’m gonna add a 4th, is I’m grateful for the image of Brock standing
there, excited to go to Ironman Hawaii in his shorts and his floral print
shirt and his touristy hat and there’s sunscreen like the bright white
sunscreen all over his lips and his face.
I’ve already had my camera around my neck too.
I’m grateful for that image this morning. So there you go.
Today may not be the coolest to be the nerdiest but you know what,
before you even get to the news flashes let me mention speaking of
nerds being cool, Brock and I shot a video for all of you guys when we
were in Canada, when I was racing Ironman Canada and Brock was
there, we shot a video for all of our podcast listeners and only podcast
listeners can get this because we’re only ever gonna mention this URL
in the podcast but if you…
Don’t share it anywhere.
Don’t share it.
Don’t tell anybody.
Or bee will fly down your throat. If you go to giftfromben.com over at
giftfromben.com, Brock and I have a special surprise there waiting for
you and it involves a tennis ball interestingly enough so there you go.
There is your mystery and intrigue for the morning. Visit
giftfromben.com and check out what we got for you over there. You
might like it.
I don’t know if anybody can tell but we actually shot it in the driveway.
In the driveway.
Of the condo.
You’ll laugh. You’ll cry.
It’s not exactly the nicest location but it worked.
Run away in sheer terror but it will entertain you. So news flashes for
Yeah, bring them on.
Here is an awesome article that I wanted to tell people about and it is
10 Amazing and Wonderful Facts About Your Brain. I’ll link to the
article in the show notes but the title is “Why We’re More Creative
When We’re Tired and 9 Other Surprising Facts About How Our Brain
Works”. Check out some of these things that might actually surprise
you. Here’s one: your brain does creative work better when you’re tired.
And you know why that is?
No. Well, maybe something to do with lowering your, like the editing
function so you just get…
You get distracted more easily and that’s a good thing for creative
thinking so there’s that. Stress can change the size of your brain
literally making it smaller. They found that the actual hipo…
And that’s a bad thing right?
In your brain shrink. In most cases, Brock, yes, I would think that brain
shrinkage would be a bad thing. Yeah. What else? It’s actually
impossible for your brain to multitask when you look at the regions of
the brain responsible for splitting brain resources, you literally can’t
multitask. What you think is multitasking is only simply extremely
rapid switching between tasks so that was interesting. There’s one in
there about naps, improving your brain’s day to day performance and
how napping, which I actually do every day for a minimum of about 20
minutes napping can improve your brain’s performance. How about
this one, your vision trumps all your other senses. This one is well I
think we’re gonna be talking about eyes and vision later on in today’s
The fact is that your brain, the human being’s brain relies on vision,
more than anything else and this is also something that might be
interesting for people who go and read the articles that I write at
bengreenfieldfitness.com. I’ve got a really interesting article coming out
about vision and biohacking your vision on this Monday, the Monday
after this podcast comes out so check that out.
What else was interesting in that? There’s a bunch of them. Let me read
I like the one that was… the people tend to like people who make more
Yeah that was really interesting. We tend to like people who make
mistakes more. Somehow making mistakes make us more likeable
because you see that perfection creates this distance and an air of
invincibility and people with flaws tend to win out when it comes to
I think that explains the whole popularity of this podcast.
That would explain why anybody ever listens in to this podcast so there
you go. We’ll link to that article in the show notes over at
bengreenfieldfitness.com/257 and here’s another interesting one: The
Myth of 1 Gram per Pound of Protein Intake for Weightlifters and for
Body Builders and this is something I’ve seen since high school and I
think just about every athlete has probably heard this from their coach.
So you’re supposed to have 1 gram of protein per pound?
One gram of protein if you wanna turn yourself into a muscular freak of
nature, eat 1 gram per pound of protein and really when you look at
protein powder, serving of protein powder being 20-40 grams
depending on how many scoops you use and how big your man-in-acan canister is and you look at you know, seeds and nuts being
anywhere from 5-10 grams and a nice cut of steak being 20-30 grams,
it’s actually pretty easy to get up to that gram per pound but the fact is
that and this article goes into this in a greater detail, pretty much every
review paper on the face of the planet that looks into protein intake for
maximizing muscle mass, maximizing recovery, protein uptake,
everything, tops out at right about 0.8 grams per pound and that’s
really the upper limit and once you get higher than that, not only is
there this kind of diminishing return but you also get a greater and
greater risk of ammonia toxicity, of too much nitrogen. So it’s really
interesting that the origin of the myth is it appears to be coming from
the pro-body building world and that’s because when you take steroids
and I’m totally not kidding about this. When you take steroids, it allows
you to assimilate more protein than you normally could so all of these
body builders, pro-body builders on these androgen supplements, they
are actually able to get away with you know, one gram plus per pound
of body weight for protein but unless you’re taking roids, you really
can’t assimilate all that protein and the other thing is that there are a
lot of supplement companies out there that have some pretty big
financial incentives to make you believe that you need more protein
than you actually do…
You know, pretty much every protein powder company on the face of
the planet but you know, more is not necessarily better and I love the
image that they used in the actual article to illustrate the fact that more
is not better. It has to do with a female bust line but you may wanna go
check out and read the image…
I just clicked the link. I gotta see.
Quite a good illustration for that image so we probably shouldn’t use
that one for our podcast show notes but we will, I promise, put a very
entertaining image up on the podcast show notes as usual so The Myth
of 1 Gram/Lb of Protein. And then the last thing that I thought was
interesting was a study that came out this week on the difference
between working out in the morning and working out in the evening.
I hated this study.
Because I hate working out in the evening.
I love working out in the evening. That’s the only time of the day like I
usually for me, about 4 or 5 PM, my body starts to wake up and wanna
go work out.
Yeah, if I don’t get it done before noon, it’s a real chore for me to get it
A complete opposite.
I just don’t like it.
Well, this study found that you are actually a little bit less efficient. You
are about 4% less efficient when you work out in the evening but you
last about 20% longer and your performance tends to be about 5-6%
higher in terms of oxygen utilization so what that means is if you’re
gonna work out hard or long, later in the day is the time to do it and
even though you’re slightly less efficient later on in the day, you’re still
gonna get a better work out and really if you think about it, if you’re
training when you’re less efficient, say you’re getting ready for some
kind of a race or a marathon or something like that that’s gonna happen
more along the lines of being in morning, you’re just gonna be all the
more efficient when you finally do go and do that event that time of the
My whole deal that I do is I work out in the late afternoon or the early
evening and then for about a week prior to like a big event and like
something like Ironman Hawaii that I’m starting up training for, or not,
I’m not starting up training for I’ve been training for it.
Been laying around on the couch, 6 months.
Go for a little run this morning, see how a little body feels. The idea is
about a week before a big event, I will shift my training to take place
more at the time of day that the event is gonna be but you know, 99% of
the time, I work out in the evening and this study backs up the fact that
I must be an absolute genius for doing so. So there you go.
But I know those numbers actually sound quite low like 4% doesn’t
seem like it’s very significant but I know in scientific studies like in
scientific practice, 3%, anything over 3% is what they call statistically
significant so it’s a...
There you go.
There is something to be said for anything above 4%. It’s worth it.
There’s Brock with his propeller hat again. You must have taken off
That’s me spinning the propeller.
Like I said before, getting excited about Kona.
Kona. For those of you who don’t know what Kona is, that’s where
Ironman Hawaii is taking place. They have the Ironman World
Championships on the big island every year. This year, I’ll be down
there competing and Brock is going to come and Brock is gonna be
I will not be competing.
Brock is gonna be holding the video camera. He’s also going to be kinda
overseeing the book launch of my brand new book that I’ve been
working on for the past year. We are beginning pre-orders the week of
Kona even though the actual book won’t be released in full with all of
its glorious hard covery-ness in March is the actual book release but
we’re beginning to give away a bunch of bonuses and prizes and
everything. We’re gonna launch all that in the big island and so we’ll
both be down there and we even put a link in the show notes for those
of you who are hardly supportive of the podcast and want to ensure that
Brock and I do things like purchase $20 margaritas and eat out at fancy
Thai restaurants every night. If you wanna donate…
I eat tuna every night. Please.
If you wanna donate to the cause, then we’re putting a link over in the
show notes where you can donate to support the podcast and support
all of the cool content that Brock is going to bring you from Kona and of
course if you’re gonna be in Ironman or be at Ironman Hawaii, on the
big island that week, keep an eye out for Brock, he’ll be the guy running
around with the floral print t-shirt and the camera hanging around his
neck and the big white sunscreen stick drawing…
And of course my white Canadian legs.
And his white Canadian legs so we’ve got that going on, that’s coming
up very soon. And of course, we’ll also be releasing a premium podcast
after the race in which I geek out on all the nitty gritty stuff that I am
doing to train for that race as well as those of you who wonder about
Ironman nutrition protocols, some stuff like that, things that have
changed since Ironman Canada, we’ll put out a premium podcast for
They will likely involve a couple of glasses of wine and everything.
Hopefully. That’s right. And a lot of astaxanthin, the world’s best skin
protectant. October 4th actually Jessa and I, just the other night, sat
down sober, surprisingly, and shot a video for the Inner Circle. Usually
about half the time, we’re halfway through a bottle of wine when we
shoot a video for the Inner Circle but we actually shot a sober video for
the Inner Circle and if you’re not yet an Inner Circle member, you can
go check that out. It’s over at bengreenfieldfitness.com/innercircle and
in that video we go into why we, at one point in our life, survived off
peanut butter, captain crunch and skittles and you can go check out
that video. And you’ll definitely, if you’re interested in the Inner Circle,
want to get into the next webinar which is gonna be about how to get
your ideal winter physique.
Physique. And what we’ll go into is how you can go through the
holidays and maintain your 6-pack, your tight butt, or get that if you
don’t have it yet so…
And does that just involve skipping every family function that you’re
invited to? ‘Cause that’s not a very good strategy.
It involves jumping rope and doing crunches and skipping Christmas.
We’re gonna teach you all that.
No, we’re gonna teach you how to have fun over the holidays and still
maintain your physique so that’s coming up next Friday for our Inner
Circle members. Inner Circle is 10 bucks a month so check that out and
anything else that we need to announce Brock? I think that’s about it.
I think that’s it.
We’re gonna be doing our cool giveaway at the end of this podcast so
make sure you tune into that and I think we’re ready for the official Q.
Listener Q & A:
All right before we jump into the first question, this week in particular,
we got 3 separate questions asking the same thing that we actually
covered in the past. It’s about what should you ask for when you go to
the doctor to get your physical done or to get some blood tests like if
you’re an endurance athlete, what should you be doing and we have
covered that in the past in episode 188 so I didn’t wanna actually
officially answer it but I wanted to direct everybody to episode 188. If
you are looking for information about what blood test you should ask
for from the doc when you go for a physical…
I wasn’t aware of that but you know what I have been telling people
Brock? Is go to Direct Labs and we can put a link to Direct Labs in the
show notes but you go to Direct Labs and they have a test there called
the Top 10 Tests and all you do is print that off and bring it to your doc.
And just be like, “Okay, I want these tests.” I mean like, honestly, that’s
what I have been telling people to do unless you wanna order it yourself
to Direct Labs in which case it might get a little bit more difficult to get
it covered by insurance. Either way, you just print off that list and bring
it to your doc and just be like, “hey doc, run these labs on me,” and
that’s it. So…
Yeah. You might need to be a little more forceful than that cause the
doc might be like, “why? Why on earth would you want that?”
And tell them to, “shut up and do the test doc.”
Yeah. Cause Brock and Ben said so. So there you go, Direct Labs.
Hi Ben, hi Brock. This is Suzanne from Connecticut. I have a question
about Garcinia Cambogia that I’ve been taking for weight loss and I
also have been taking your suggestion in using the bitter melon extract.
Does one work better than the other, can I take them together? Love
your show. Thank you so much for every week. You’re making my run
better so thank you very much and have a great day.
Well first of all, as far as bitter melon extract goes, I gotta tell you.
Bitter melon extract is like my new darling supplement for fat loss. It’s
what I take ever single night. Now…
Yeah, I think you’ve been doing that since Christmas. Dude, it’s been
quite a while…
I’ve been doing it pretty much all year. I weight 170 right now and that’s
actually, I haven’t weighted 170 since I was in like 8 th grade which is
nuts but I take 2 bitter melon extract every single night before dinner
because of its blood sugar lowering effects and its ability to you know,
essentially keep carbohydrate from getting converted into fat. The
mechanism of action is that there are what are called polypeptides that
are present in bitter melon that have what you would almost consider,
and I gotta be careful throwing around a word like this in the podcast
‘cause you know, we can’t manage disease but almost like anti-diabetic
properties, similar to the diabetic drug metformin. So all of these
polypeptides put together increase your glucose uptake and also your
glycogen synthesis and in your liver and in your muscle and in your
adipose tissue and so it essentially just soaks up carbohydrates, soaks
up glucose. It has such a powerful effect that it can actually cause your
blood sugar to become low enough to where you wouldn’t wanna take
this stuff before you go to a work out.
Yeah. Didn’t you take some before you played a tennis match one time
and just about…
Oh yeah, I got dizzy ‘cause I was hypoglycemic but taking it like before
dinner. Dinner is the one time of the day where I tend to actually
include some carbohydrates so I usually have a glass of wine, typically
there’s some white rice or some sweet potato or yam or something like
that. I popped a couple of those and they’re pretty potent kinda damage
control formula when it comes to carbohydrates. I use a brand called
MPX. I have no clue what that stands for but I think it’s, I think it’s
around 200 milligrams of bitter melon extract. Now this garcinia stuff
is something that Dr. Oz has talked about before and garcinia is a little
bit different. Garcinia has what’s called HCA in it or HCA extract. That
stands for hydroxy citric acid and hydroxy citric acid basically blocks fat
by inhibiting this enzyme that your body needs to make fat from
carbohydrates. It inhibits this enzyme called citrate lisase or citrate
lyase. Now usually carbohydrates or sugars that are not something that
your body uses right away that end up hanging around in your blood
stream can pretty easily get converted into fats by the liver but when
HCA from this garcinia stuff inhibits that enzyme, it kinda halts some
of that fat making process. And then also, the HCA also increases
serotonin levels, serotonin being that neurotransmitter that can help
you to feel a little bit more satisfied after you’ve eaten so it’s an
interesting supplement. The thing about inhibiting this citrate lyase
enzyme though is that that can drive your blood sugar down as well so
if you were to combine something like garcinia to something like bitter
melon extract, it’s kinda sorta doing the same thing and in one sense
the word, although the garcinia has that effect on the
neurotransmitters. You know, if you tend to struggle with lots of
cravings and that’s really an issue for you, something like garcinia
might be a better choice because of that effect that it has on serotonin.
If you’re okay with cravings and you just want a little bit of damage
control, you wanna go with something like the bitter melon extract. I’ve
never used garcinia. I don’t use it with any of my clients. I typically
recommend the bitter melon for my clients who wanna lose fat fast but
I definitely wouldn’t combine the 2. I don’t think this would be an
appropriate stack just because you’re kinda doubling up when it comes
to your fat loss supplements. Whenever I talk about fat loss
supplements of course I wanna emphasize nothing beats standing,
physical activity throughout the day, exercise, and watching how many
calories that you eat. But if you want that extra…
But not only calories but the type of calories, not just the number.
Yeah, although I think sometimes we focus a bit too much on the type
of calories and you know, people eat bacon all day long and then
scratch their head that they’re not losing weight doing their high-fat,
low-carb diet ‘cause they’re getting 3000 calories of bacon but
I don’t know if it’s so much bacon as it is like baked goods.
I can see people just eating bread constantly during the day like it will
involve some huge bun or loaf of bread.
Yeah. I guess I used the bacon analogy just because I know our
listenership seems to have taken a little more of this low-carb paleo
bent so now I can just vilify bacon whenever I wanna perk-up
somebody’s ears so anyways though, yeah bitter melon would be the
one that I’d go for of you had to choose something.
Now if money is not an issue for you and you want like the ultimate fat
loss stack, you go over to pacificfit.net and there’s this stack over there
that’s thermofactor which is a thermogenic aid. You combine that with
bitter melon extract, you combine that with lean factor which contain a
bunch of cyclic AMP which is like a, something you take right before
workout to activate more lean muscle during the workout. You put
those 3 together and that’s some pretty potent shizbang but it’s also not
cheap so it just kinda depends on how much money you wanna spend
on your belly.
Hi Ben. My name is Deanna. I have a question about the whites on my
eyes. I’ve notice that the past few months they’ve been really bloodshot.
I don’t know if it’s something I’m lacking nutritionally or what else it
could be but I’m really hoping that you can help me solve this problem.
A little information about myself, I’m in my mid 30’s. I exercise pretty
regularly meaning I run about 6 miles a day, most days. I eat pretty
healthy, I get a lot of sleep so please help me out. I want the white in my
eyes to be white again. Thanks.
Since Deanna didn’t mention that she’s doing anything crazy like
wearing contact lenses that look like cat eyes or…
Working in a sand storm or something like that, I assume that she’s not
doing something weird to her eyes.
Yes and if you are wearing cat like contact lenses, working in a sand
storm then I’m curious what kind of job you have.
That’s a cool job.
There’s a bunch of other stuff that can cause red eye too I mean, you
know, there’s the obvious kind of infection like conjunctivitis, pink eye
type of thing but I mean, allergies, that can be a big one when you get
that histamine reaction or a bee flying down your throat. Computer
vision syndrome in which case you definitely want to read Monday’s
article where I talk about how to biohack your vision and reduce
computer vision syndrome and screen glare from long periods of time
spent staring at a computer. You know, everything from like lack of
blood flow to the eyes to some leakage to a high amount of
carbohydrate intake and like glaucoma and increased pressure in the
eyes, bunch of different stuff can cause red eyes I mean even you know,
in an active, you know, we have a lot of triathletes that listen in but like
chlorine and other pool sanitizers as well as different type of bacteria
you can find in open water, all of those can reap havoc on your eyes if
you’re a swimmer. That’s gonna add up to the pressure from the
goggles. So you know, a lot of different kinda causes of bloodshot eyes
but as far as the stuff that I would focus on, you know there’s a really
interesting presentation at the Ancestral Health Symposium this year
and it was by a physician who specializes in ocular health which is my
fancy term for eye health and it was basically a discussion about how to
get rid of things like dry eyes and cataracts and macular degeneration
and glaucoma. I’ll link to that full… Her slides are available for free in
the internet over at slideshare. I’ll link to all of the slides in the show
notes but what I really liked was her super practical recommendations
for how to improve eye health and all of the precursors that your eyes
actually need to function properly so here is what her exact kind of
prescription was when you look at things for like a whole food
spectrum. First of all, 2 egg yolks a day. Doesn’t matter if they’re with
the whites or without the whites but 2 egg yolks a day so you’re getting
all that lutein from the egg yolks and you also get this other compound
called zeaxanthin which is incredibly important for the eyes. So 2 egg
yolks a day was the first kinda step in her healthy eye protocol. Next
was the equivalent of one cup of greens a day and that could be colored,
kales, spinach, swiss chard, mustard greens, turnip greens, you name it
but one of the things that she really recommended that you do when
you eat the greens, to increase the absorption of the specific
compounds in those greens that assist with eye health was that you eat
the greens with fat. So that would mean like, don’t just have like a God
forbid, who would eat kale just by itself? I don’t know. But you know,
you have, you cook your mustard greens in butter or you have a kale
salad and you put a lot of olive oil on it. But fat is what’s going to help
with the absorption of specific compounds that are gonna help with eye
health. Now so you got 2 egg yolks a day, 1 cup of greens a day and
neither of those are too difficult to pull off. Another thing…
Breakfast right there?
Yeah that’s breakfast. There you go. I mean you can even fry up your
egg yolk with some butter and some greens and there’s you know, eyes
will be popping out your skull. The equivalent of a pound of wild fish
with the skin, with the skin, that’s important. There’s actually this old, I
think it’s like an old like Indian folktale about this blind guy who’s like
wandering to the forest and he comes upon some ancient medicine man
who gives him like a fish to restore his sight and it’s something like
that. Probably totally just butchered that entire…
It’s not a very good folktale.
Yeah. It’s not a good folktale but it’s a tale.
It’s a little boring. Anyways though, one pound of an oily wild fish, now
I eat the skin. Whenever I eat fish, I love to eat the skin.
Oh yeah the skin is…
So good and I get strange looks sometimes when I’m at a dinner and I
rip the bottom of the skin off of the salmon and eat that first but you
can do a pound of wild fish a week. The equivalent of that would be 3
tins of sardines. Okay, sardines would also work. 3 tins worth of
sardines or if you aren’t a pound of fish person and you’re not a 3 tins
of sardines person, that’s not per day, that’s per week that you wanna
get that equivalent, you can also get your hands on a good fish oil. Use
like the Super Essentials Fish Oil or use like a Green Pastures
Fermented Cod Liver Oil but you’re looking at about 1-2 grams a day.
That’s not a ton. You know a lot of fish oil, even 1 capsule is 1 gram so
you can get away with just a little of the capsules but the fish oil
component is extremely important as well. So when you put all of that
together, you’re getting a really good daily ratio of what’s called your
lutein and your zeaxanthin levels so you’re gonna get those in about a 5
to 1 ratio by working all of those in. There’s a few other things that she
mentioned during that study or during that talks. One was yellow
flowers or what’s called nasturtium. They make these edible flowers.
Jessa grows them in the garden. They’re actually…
Yeah nasturtiums. You can eat them and those are good for your eyes.
When you cook kale, when you cook spinach, and when you cook you
know, these turnip greens, colored chards, they actually release more of
the lutein and zeaxanthin. It becomes more viable. So if you’re cooking
and steaming that type of thing, it’s actually gonna be even better than
if you say just blending it in a smoothie or eating it in a salad so those
are her most practical recommendations I thought that was really really
good presentation and I’ll put the slides in the show notes but those are
some of the things that I would do if you want to get better eyes and
kinda ensure that there’s nothing lacking in your diet that are affecting
your eye health or that would be affecting your eye health.
Hi this is Sam from Spokane, Washington and my question is not
actually for me. It’s about my sister. She is, she has the shingle virus
and I was wondering on your thoughts on what might be good solutions
or home remedies to treat this. I look forward to hearing you as soon as
possible and have a good day.
So do you know Sam? You know everybody in Spokane, don’t you?
You know what, I don’t know if I know this Sam or not. I may. Sam if I
know you, let me know and send me a nice gift for answering your
question. Come to my house and mow my lawn for taking care of your
sister’s shingles issues.
Come to Ben’s house and take away the blender that’s going in the
background from the last question.
Yes. It sounds like someone… Yesterday I recorded a podcast and my
wife was hammering, building a bookshelf or something. Today sounds
like she’s blending everything in the kitchen so…
I’ll need to give her a heads up when I’m podcasting. A year from now,
when I actually move into my new house, this will become a non-issue.
I have this office that’s like sound proof downstairs and a den
completely separate from the rest of the house so we’ll be good at that
Then there’ll be noise on my side.
Then it just be all Brock’s noise.
I don’t have that luxury.
So Sam there are some good home remedies that you could look into
for shingles and perhaps we should play our “I’m not a doctor”
disclaimer at this point in the podcast because I’m not a doctor. But
shingles are a viral infection. They’re caused by a specific virus, the
same virus that causes chickenpox. Similar to chickenpox, the virus can
remain dormant in your nerve tissue and it can get reactivated at any
point during your life. Shingles and a lot of times it will get reactivated
and when you’re in a state where you have a weakened immune system.
You know, for like an exercising individual you have a weakened
immune system after you have a real hard workout. Some people have a
weakened immune system after they eat foods to which they might be
allergic like wheat, or dairy or soy. Other people have a weakened
immune system if they happen to have, say, children running around
full of runny noses and germs.
That’s right, snotty little kids. So as far as shingles go, there are a few
natural remedies that you can try. None have been proven very well to
totally eliminate shingles symptoms but could help a little bit. One
would be proteolytic enzyme. Now proteolytic enzymes are the enzymes
that your pancreas makes and they help to digest proteins that you eat
and some of the most popular ones are like papain which you find in
papaya or bromelain which you find in pineapple or some of the more
spendy ones that you can buy at the health foods store like trypsin or
chymotrypsin which are a lot of times derived from animal pancreas
products and sometimes they’re marketed as digestive enzyme
supplements. Sometimes they are marketed as ways that you can
reduce soreness like there’s a supplement called Recoverease that you
can get at pacificfit.net that is just chalkful of papain, trypsin,
chymotrypsin, and a bunch of branched chain amino acids. And that’s
one that I recommend to people after like a hard workout but there
was a study in Germany where they took a bunch of people and they
gave them either proteolytic enzymes or they gave them a standard
anti-viral medication for shingles. Both of the group experienced pain
relief, they experienced improvement in a lot of the skin symptoms that
occur when you have shingles but the group that was taking the
proteolytic enzymes had a lot fewer side effects so that’s something to
consider about proteolytic enzymes. Now one of the things that you
should also know that proteolytic enzymes have a blood thinning effect
because they break down fibrinogen which is a component of blood
clotting so if you’re taking morphine like coumadin or you’re taking
aspirin or some other kind of blood thinning medication, you’re gonna
want to bear in mind that proteolytic enzyme is gonna thin your blood
even more so kinda be careful there if you’re taking a blood thinning
medication. There was another study that looked at improving immune
function specifically in older adults were at risk for shingles by using
Tai Chi and Tai Chi is like the slow motion karate that old people do at
Some young people do it too.
It’s something… I have a Tai Chi DVD. I’ve been going through it every
couple of weeks. It’s called Tai Chi for Beginners. I got it off at Amazon.
I’ll put a link to it in the show notes but it’s pretty simple, it just walks
you through basic Tai Chi movements and it’s really relaxing actually.
And it really is almost what it’s like. It’s like, you know, if you ever were
like a kid and doing like slow-motion fighting, slow motion karate, that
kind of thing, Tai Chi is kinda like that. You don’t have to do the whole
like matrix bending over backwards, your arms flying over your head.
We actually did, when I was in London, we a bunch of Ben Greenfield
podcast listeners and some other folks met out with Darryl Edwards
who’s the fitness explorer guy and we did a whole primality workshop
with him for like 6 hours and we warmed up with slow-motion karate
where we just had to fight each other in slow motion and it was actually
kinda hard to do.
Tai Chi though is deceivingly difficult. I’ve done a couple of classes,
it’s… You get a good workout. By the end you’re kinda weak and shaky
Yeah, those good, darn old Chinese people in the park are more badass
than you think.
So Tai Chi and you can get the Tai Chi for beginners DVD that’s actually
pretty good and I’ll put a link to that one over in the show notes. The
other thing for pain that you can get with skin pain with shingles is
capsaicin cream. Capsaicin is as we know, the active ingredient in chi
and pepper and chili peppers and stuff like that. But it has a topical
analgesic, pain killing effect. It depletes what’s called substance P
which is a neurochemical that transmits pain and you can use just a
natural tube or jar of natural capsaicin cream and you can put that in
areas where you’re getting pain, or tingling or burning or itching or
numbness and it can actually help out with some of the those issues
that you get with shingles so those are…
And you’ll smell delicious too.
and you’ll smell like a giant Mexican burrito so that’s right you can go
join up with the older Asian Tai Chi folks in the park smelling like a
Mexican burrito with a tummy full of proteolytic enzymes and your
shingles will vanish.
It’s an international culinary…
Dr. Oz, here we come.
Hi Ben, it’s Ashley from South Australia. I’m a fitness trainer and I have
just found out that I am pregnant which is a bit of a surprise for me.
I’m, I can sense that I am 42 year old but I am fit and strong so I would
like to know if you had any particular advice. Our adoptions are should
______ [00:40:42.0] make, because of that, I, yeah physically and
nutritionally. That would be lovely. I love the podcast. Thank you both
Brock and Ben very much. Bye.
Well, that’s excellent mate! Another shrimp on the body.
You know, having… I actually, my girlfriend is Australian and that’s like
the weirdest myth that has ever been propagated…
Let’s all go surfing with the great white sharks.
Now there you go. That’s what every Australian does. But first they put
on their thongs and do that.
Thongs are shoes, not…
This actually reminds me of a pretty controversial article that hit the
news this week about the pregnant crossfit mom. Did you hear about
Yeah, how could you not?
She was like this doing, she has this hardcore crossfit workout routine
and she’s doing it like 2 weeks before giving birth to her baby and
there’s this video and maybe we’ll put a photo in the show notes of her
8 months pregnant with her baby, and cross fitting, granted she’s an
experienced cross fitter and has been doing it for a while…
Wasn’t she an ex-body builder, like competitive body builder?
Yeah, ex-body builder.
So she knows what she’s doing.
Yeah. She knows what she’s doing but you know, she’s kinda throwing
the kettle bell around and everything and it was a little bit
controversial. I think it shocked some people probably in a similar way
to when I had Cassandra Forsythe on the podcast and I’ll put a link to
that podcast that I did with Cassandra in the show notes but she was I
think in her third trimester when she came on the Ben Greenfield
Fitness podcast. She was dead lifting, doing power clings, doing barbell
squats. When I was managing the wellness program at the University of
Idaho, we had an instructor who taught pretty hardcore spin classes
like up until about 3 weeks out and so you certainly do have moms out
there who are exercising over and above what you might find
recommended in the typical kind of standard recommendations for
what you’re supposed to be doing during pregnancy so what you
typically see is that folks tell you, you know, in medical literature, that
you’re not supposed to exceed a heart rate of 140 beats per minute that
walking is considered safe to initiate but you wanna be careful with
weight bearing activity that you wanna avoid like deep knee bends, that
you wanna avoid hopping or running. You wanna avoid activities where
you need to balance, you wanna avoid heavy spurts of exercise, you
wanna avoid exercise in the heat. I mean there’s this huge list of
recommendations for what pregnant women should not be doing
during their pregnancy and I think what it leads to a lot of women
doing is just sitting around ‘cause they’re afraid…
You know, my baby is gonna wind up, you know, coming out looking
like a 2-headed ogre if I so much as lift a heavy weight at the gym or
you know, it’s kinda this fear so women just…
Well not only just sitting around but they’re sitting around and they’re
just eating for 2 but they’re eating for 2 using M&M’s.
Right. So the thing is, and this kinda flies under the radar, I think is
people like to play on the safe side when it comes to pregnancy and it’s
not like there’s something wrong with that per se but the fact is that you
can actually have a better baby depending on the type of physical
activity that you engage in when you are pregnant. So there’s been
some studies that have looked into this. So for example, there was a
study back in 2003 that looked at the effects of maternal exercise on
fetal oxygenation and on placenta growth. What they found was that
sustained bouts of exercise during pregnancy causes what was called an
acute reduction in oxygen and nutrient delivery to the placenta which
sounds like a bad thing right ‘cause you cut off oxygen and the nutrient
delivery to the placenta. But what happened was, this was followed by
an increase in what’s called fetal tissue profusion and oxygen uptake.
It’s kind of like when you’re exercising for a short period of time, you
actually are sometimes experiencing this decrease in the amount of
oxygen that’s available to the rest of your body, decreased nutrient
delivery but after you finished exercising, all of a sudden you actually
get a higher plasma volume, you get better oxygen uptake, you get
better cardiac output, you get better cardiovascular function and it
It’s like doing hypoxic sets and cool.
Exactly, exactly. And this slight decrease in oxygen and nutrient
delivery to the placenta actually results in what’s called the fetal
sympathetic response which is almost just like a slight fight and flight
response in the fetus and again that sounds like a bad thing but what
actually happens is you end up getting a placenta that has better oxygen
delivery, better nutrient delivery, and a child that has a more welltuned nervous system when the mother is actually moving around
during pregnancy and even engaging in spurts of physical exercise. So…
You’ll have a little trapper baby that pops out all ready to fight.
That’s kind of the thing. If you have a baby that is more adaptive in
terms of its nervous system strength so that’s one thing to look into.
There’s another study that looked at the influence of endurance
exercise specifically on endurance exercise and diet and this looked at
sustained exercise sessions and what happened with oxygen and
substrate delivery to the placenta during sustained bouts like more
kinda like longer you know, 60-90 minute bouts of exercise. And what
they found was that as long as dietary intake was adequate, as long as
there was enough nutrients to go around, that there was absolutely no
issues with anything like fetal growth, baby weight, anything along
those lines. So the important thing to realize is that if you’re gonna be
training for like a bike ride or a marathon or something like that and
you’re pregnant, you do need to eat a crapton of food. That’s one thing.
You don’t wanna send your baby a starvation signal. Sending your baby
an exercise signal turns out is better than not doing so but in most
cases women have to, at a minimum increase calorie intake by at least
300 calories a day. There are weight charts that you can find out there
that kinda shows you how much weight you’re supposed to gain during
each trimester of your pregnancy and it’s pretty important that you
make sure that you get adequate calories in and this study showed that
you know well that exercise is good, you can affect birth weight if you
are combining exercise with inadequate calorie intake. So it’s another
thing to think about. You get a lot of recommendations out there that
women should not balance and run and engage in impact-based activity
but there’s another study that looked at running through pregnancy
and its effect on the placenta and on cellular proliferation and on fetal
growth and birth weight. And what they found on this study was that all
of the mothers who ran during pregnancy, they experienced an increase
in vascular volume in terms of blood flow to the placenta and also
what’s called cellular proliferation which is the actual growth of the
fetus itself. They also experienced higher birth weight in the baby and
so it turns out that running did not result in any deleterious effect on
the baby or on the birth weight or on the placenta. Now I don’t want to
use any of these studies as an excuse for women to go out and beat her
body up with metabolic conditioning workouts that go way over and
above what you should normally be doing. There are a few things to
bear in mind. One would be your fetal temperature so when we’re
looking at a risk for birth defects or a miscarriage or something like
that, you can actually initiate something like that when the core
temperature gets too high specifically when maternal temperature rise
above about a 102 degrees there some pretty serious risk for the baby.
Now, hard exercise and hot conditions can definitely create that so if
you’re gonna be doing crossfit, if you’re gonna be running you know,
whatever you wanna make sure that none of this is taking place in
saunas hot condition, you wanna still clear of hot tubs but understand
the whole temperature effect if you are feeling hot and you’re feeling
uncomfortably hot then you’re fetus is probably feeling that as well so
that’s one thing to bear in mind is maternal and fetal temperature.
Another thing to bear in mind is what’s called hemodynamics. So, you
can get to the point where once you exceed about 70% of your
maximum heart rate, there’s a little bit of what’s called fetal
bradycardia that goes on which means that the fetal heart rate drops
pretty significantly and can drop by anywhere from 5-15 beats per
minute. Now, long term fetal bradycardia (this long term drop in the
fetal heart rate) can actually be deleterious to the health of the growing
baby. The way that something like that would happen would you being
breathless during exercise for long periods of time. So whereas aerobic
exercises find once you’re getting up in the metabolic conditioning and
aerobic conditioning that’s where you need to be careful especially if it’s
for longer periods of time. I definitely would never exceed 2 minutes of
any type of anaeorobic kinda glycolytic type of activity and I would be
more prone to be very very short like 10-30 second bursts rather than
anything over and above that that would cause an increase oxygen
demand. So I play it safe when it comes to that. Remember that there’s
a big big difference between aerobic exercise and kind of the acute
slight drop in oxygen and nutrient delivery that occurs at aerobic
exercise and hard metabolic conditioning that’s literally causing you
know, like this true hemodynamic response that drops the heart rate of
the baby. So even though the recommendations are kinda vague on this
what I would personally say is, if you’re sucking air for a long period of
time you probably shouldn’t be doing that. So that’s something that you
need to be careful with too and I wouldn’t be going any longer than 2
minutes for doing anything that looks like really hard in terms of like
say an interval for example. Another kind of a contrary indication and
this is one that most women are aware of is abdominals and especially
as you’re getting into the second and the third trimester spending lots
of time on your back which can significantly reduce the cardiac flow
and blood delivery to the placenta. So, if you’re working on your core,
I’ll put a link in the show notes. I wrote an article called 14 Core
Exercises for When You’re Pregnant: A Cheat Sheet for Getting Your
Abs Back After You Have a Baby and what I give you are a bunch of ab
exercises that you can do where you’re never really lying on your back
on the ground mean everything from like sacks and bends with a
weight in each hand overhead to like kneeling cable crunches and in a
kneeling position to standing medicine ball rotations but basically like a
bunch of stuff that very very similar to the type of exercises that my
wife did when she was pregnant with River and Terran and these are
things that you can do without having the concern about spending a
long period of time lying on your back which actually can be something
you wanna avoid when you’re pregnant. So, I put a link to that in the
show notes as well. You know, ultimately like my wife did a light weight
lifting about 2-3 times a week, she swam about 3-4 times a week, there
are few weeks where she swam almost everyday, she rode a bike a little
bit, she did some of this core exercises that I link to in the show notes
and that was about it, and she didn’t go out and do crossfit or any hard
and heavy metabolic conditioning workouts but I think the big take
away message here is don’t let your body temperature get too high,
don’t be sucking oxygen for long periods of time and aside from that it’s
okay to lift heavy stuff, it’s okay to run, it’s okay to do intervals in
moderation and you can actually stay pretty dang fit when you’re
pregnant by doing some of these things. And of course there are sorts of
things that can happen during pregnancy where you may need to be
more careful than other women when it comes to overdoing it you
know, if you’ve had issues in the past with pregnancy or you’ve got
gestational diabetes or anything like that, there’s a bunch of other stuff
where you can get into but… those are the basic…
Vasti is old like me, she’s 42, so it sounds like she’s taking good care of
herself already so that’s work really well but there could be some things
she needs to take into consideration because of her age I suppose.
I think every woman, every family who’s expecting needs to read Dave
Asprey’s Better Baby Book. I’ll link to that in the show notes and even
though I don’t think it’s necessary I think it’s enormously helpful Chris
Kresser’s Healthy Baby Code.
If you were to put those 2 resources together, those would be the best
things that you could do for the growth of a healthy baby.
Hi Ben, I started running for the first time in my life about a year ago, 6
months into learning how to run and after I ran a couple of races, I
developed a blood clot in my neck. They’re not sure why but I was on
coumadin for the last several months and I just recently had an
ultrasound and the blood clot is now completely gone and I am back
into running and hoping that all will go well but I was wondering what I
could take to keep my blood a little thinner. I’ve had an issue with just
having really thick blood. I was on high doses on coumadin and they
just had difficulty regulating or keeping my blood thin enough so I’d
like to take something naturally that would help keep it thin. What
would be your recommendations? Thank you.
Wow, blood clot in your neck. Now that could lead to some serious
serious problems and/or death.
I’ve always been concerned about blood clots ever since, I had an
exercise physiology professor in college who did a marathon about 5
hours from our school and then after the marathon, like 2 hour later,
got into his car, drove back, had a stroke from a blood clot, and was
never the same again. And it was tragic. It made me think quite heavily
from that point on about exercise and like sitting down after exercise
and it’s something...
So you think that was the magic combination?
The combination of what?
I said do you think that’s the magic combination like doing the exercise
and basically like getting in your car and sitting for a while or just going
home and hitting the couch for a couple of hours..
Exactly ‘cause exercise can... the damage that’s done during exercise
has a lot of that fibrinogen that’s floating around, it can cause that
clotting effect you know I mentioned fibrinogen earlier in this podcast
when I was talking about proteolytic enzymes to break those up but it
can certainly be an issue especially if you are going into a sedentary
position immediately after a long period of time spent beating your
body up, you know that’s why when I fly to an Ironman triathlon or you
know, a hard event like that, I try and tack at least a couple of days on
afterwards before I’m getting in a car for long periods of time or before
I’m flying. So if you’ve been on high doses of coumadin before because
you have thick blood. More natural ways to make your blood thin, you
know we already mentioned one and that would be those proteolytic
enzymes. There are some other things out there though that you can do
I mean there are foods that naturally fight blood clots that would
definitely include in your diet. Probably one of the biggest ones and this
is one that not only helps you feel better when you’ve had a poor night’s
sleep or you’ve been drinking alcohol you know, and part of it is
because of that blood thinning effect. It’s just the basic turmeric or
curcumin extract like a high dose curcumin extract so I use one called
Phenocane and it’s about a full 1000 milligrams if I take 4 capsules of
Phenocane and that has a pretty potent blood thinning effect, it also is
really really good for reducing pain, for reducing inflammation. It’s
basically my number 1 alternative to ibuprofen but basic high dose
curcumin extract, that’s one thing that you can try. Another one would
be the proteolytic enzymes that I mentioned and you can use
bromelain, you can use papain. The interesting thing is there’s 2 things
that make proteolytic enzymes, like what you would find in pineapple
and papaya and steak or in this recovery supplement that I talked about
even more effective. Number one would be curcumin and number 2
would be ginger so that’s kinda like this holy triad if you combine
curcumin with proteolytic enzymes, with ginger, that has a potent antiinflammatory effect and it can also have a really really nice blood
thinning effect. So ginger, I mean you could take a golf ball piece size of
ginger, you can chop it into thin slices, you can boil it and make some
tea, you could use a ginger extract or a ginger capsule if you wanted to
but ginger is definitely another one that I would include. A couple of
others, garlic, garlic has a really really good anti-inflammatory and
anti-microbial effect but it’s also good for blood pressure and for
thinning the blood so garlic is another one that I’d look into. And then
the last thing when we’re just talking about foods in addition to
turmeric, doing some proteolytic enzymes, doing ginger, doing garlic,
would just be ensuring that you’re staying adequately hydrated because
when you’re dehydrated, it thickens your blood, can cause stuff to
clump together, to form clots so drinking enough water is gonna be
really really important as well.
When you’re looking at things from a supplement standpoint, fish oil is
one super duper important one that has a really really good effect in
terms of its blood thinning properties and then the other thing that’s
important for proper clotting, it’s not necessarily gonna thin your blood
but it is important for proper clotting effect and for ensuring that
everything is kinda working properly from that standpoint would be
vitamin K. A lot of people are deficient in Vitamin K. You can get it
from things like nato which is like a fermented soy bean, you can also
take it. If you take it in supplement form, you wanna use a form called
Vitamin K2. Take in about 50-100 micrograms of Vitamin K2 on a daily
basis especially if you’re not eating a lot of fats in your diet, if you’re not
using a fermented food like nato, that could be really effective as well.
Any of these things...
Wait, sorry. How much should you take?
About 50-100 micrograms. That’s mcg. We had a podcast that we did
with the author of a book about vitamin k. I forgot the name of the
book, vitamin K something something something something but
anyways, that is, that’s a book that I’d recommend that you read if you
wanna learn more about vitamin k so that’s what I would do as far as
the blood thinning goes. You could probably say bye bye to coumadin if
you were to introduce a lot of these natural blood thinners that protect
you against strokes, that protect you against blood clots, again
disclaimer, I don’t want you to consider that as medical advice but it’s
certainly something that I would personally do if I were concerned
about clots, it is one of the reasons why when I cross the finish line on
an Ironman triathlon, I’m popping Phenocane, I’m popping fish oil,
and I’m popping recoverease. Like those are my top 3 for ensuring that
I don’t get a blood clot after a hard work out.
Hey Ben, this is Shane. I’m a new runner. I just started running 5ks in
May and doing so I’ve lost about 50 pounds when I decided to run a 15k
in about 4 weeks toward the end of October. So I wanted to know how
to prepare for that, what to do. Is there something I need to take on the
race course with me? I have no idea. I’m a rookie runner obviously and
just wanted to get some insight on how to prepare for this next
adventure in my racing. Thanks.
Okay so absolute newbie apparently. Done some 5ks, going to 15k.
Not a lot of difference in there really.
You know what, there actually isn’t that’s why I wanted to answer this
question because you know it’s like a beginner runner question but
Yeah you’d think you’re tripling your distance so you need to do
something different but really...
Yeah there’s really, there’s not a lot different you wanna do. There’s just
a few little pacing and nutrition things you wanna think about and this
is something that anybody running up to about 20k distance or so
should bear in mind. That is that nutrition is not all that important
when it comes to running distances that are less than about a half
marathon and the reason for that is that...
You’re talking about nutrition during not...
Nutrition during like you don’t really have to take anything out there
with you if you’re running a half marathon or less like I just had one of
my athletes, we actually put him up on google plus. He was talking
about his race, his half marathon and he actually ran and he actually
ran a faster half marathon pace than any of the 5ks that he’s done in the
past and you know, his breakfast that I had him do was 2 hours before
he got up and he had some BulletProof coffee, you know, just the basic,
like coffee bundled up with some butter and some MCT oil and then
you know, that was it. Did the run. I think he may have had a
tablespoon or so of SuperStarch or something. He mixed something
weird in the coffee but essentially went out...
That would be terrible.
Yeah. Did the run and yeah, it didn’t sound appetizing. Did the run and
was fine. Maintained a good pace so you know, once you’re exceeding
right around 2 hours or so of aerobic exercise, that’s where you’re
looking at complete you know, glycogen depletion and not eating
anything at all, winding up, coming back to bite you in the butt but
ultimately, for a 15k distance, just go out there. You may wanna grab
water from a few aid stations as you’re thirsty. You barely even need
that but don’t let the trickle down recommendations from Ironman
triathlon and from marathon cause you to think that you gotta, you
know, go out in the 15k with a you know, one of those running belts,
yeah, one of those running belts with 6 flasks on it.
The six shooter or yeah, the camel back. You know, full of kool-aid. So
as far as nutrition goes, honestly just follow, you know, just follow the
SuperHuman food pyramid on bengreenfieldfitness.com, you know, eat
a healthy diet and don’t worry about taking anything out there with you
on the run. As far as your pacing is concerned, I am a big big fan for
anything for like a half marathon to a marathon of just following a few
simple rules for pacing. First of all, you wanna warm up really well.
Most people don’t warm up well enough for a 5k, a half marathon and
marathon. You wanna get to the point where you’ve got a kind of a
decent little sweat going on and you’re breathing a little bit hard during
a warm up usually that’s gonna to be anywhere from 5-15 warm up so
that you can start at a good pace. A lot of people start at the pace of the
rest of the crowd starts at and then they just feel like crap 2 minutes in
and it sticks with you for the rest of the race because you didn’t warm
up adequately. So what I recommend for a warm up is a light easy jog
and during that easy jog you’re throwing a few strides up to race pace
like 30 seconds strides where you’re making yourself just a little bit
breathless and you do that until you’re kinda breathing hard and your
body is beginning to feel warm and that’s a true warm up. Shown up
and doing a few arm swings and leg swings and you know, jog into the
parking lot for 2 minutes is not a warm up. So, an adequate warm up
really help you start at a pace that’s gonna, that’s gonna like you feel a
lot better and run off faster during the race. That’s one thing to bear in
mind. Another thing…
Actually I just wanna clarify strides. Could… just because Shane is a
rookie and I know there’s probably some other rookies out there and
I’ve experienced this with a lot of rookie runners, they hear the word
strides and they think that’s actually what they need to be doing so they
change their running game to be more of this crazy whatever they’ve
sort of interpret the word stride is being but actually when Ben says
stride it’s really just a… picking up the pace. Maybe turning your feet
over a little bit quicker, it’s not doing some weird lungy lips servier or
anything like that, It’s just running a little faster, a little harder and a
Exactly, exactly. So, you warm up well as far as your actual pacing goes,
I’m a huge fan of the negative split approach. So you’re essentially
going out you’re maintaining a relatively aerobic kinda… anything for a
half marathon or less, you’re going out and you’re trying to maintain
right around like a 7 on a scale of 1-10. You know, maybe an 8 on a
scale of 1-10 for about the first half of the race where you’re pushing,
it’s hard but it’s manageable, it’s good form, you know, something…
You’re comfortably uncomfortable.
Comfortably uncomfortable, exactly. You can tell that Brock is a
running coach by the way. And then once you get about to the half way
point that’s where something snaps inside you, you know, you pull the
trigger and you start to…
Not literally, hopefully.
Hopefully nothing snaps inside you but you pull the trigger and you
start to build at that point and you build to really uncomfortable pace
to where like by the time you get to that last mile or that last k or so
you’re really digging deep into the pain cave and usually that results in
a really really nice negative split and what that means is you’re running
the last half faster than the first half. And typically if you’re running a
negative split you wind up putting in a pretty good effort, feeling pretty
good about yourself when you cross the finish line. It’s a nice way to
finish knowing that you ran the last half faster than you ran the first
half. Another little mental trick that I used is, for me, if I’m gonna run
like a 30 mile race, I treat it like a 12 mile race because I know I’m just
gonna be running on a pure adrenalin for that last mile or like when
I’m doing an ironman triathlon and I’m at mile 20, I tell myself “okay, I
only have 5 miles to go ‘cause I know that last mile, I’ll just get on pure
adrenalin”. You know it’s like when Ironman Hawaii in a couple of
weeks when I get to the top of Palani Road which is like the point at
which the rest of the run, you know, you still have almost a mile left but
it’s all like downhill through screaming crowds and stuff. It’s like for
me, I picture the finish line at the top of Palani Road ‘cause I know at
that point I can just, I can dig as deep as I possibly need to dig to get to
through that last little bit and knock on wood I haven’t fainted a 100
yards from the finish line yet but ….
You run more than the risk of fainting ______ [1:09:50.3] as soon as
you get across the finish line when you slam on the breaks.
If I do that Brock, we’re capture it all on camera because we’ve got
Brock hooked up with cameras, with VIP passes, with everything that
he needs to deliver a kick butt Kona experience to you guys listening in
so stay tuned to that.
We’ll see Ben’s super starch mixture shooting out his nostrils as he
comes to the finish line. I’ll capture that on film.
That’s right, that’s right. Nice visual, nice visual. Speaking of shooting
step out of your nostrils shall we read this week top ITunes review?
Absolutely, I’m surprised in here that’s it’s gonna involved a nostril
It doesn’t, that was a complete useless, and meaningless segue but
remember if you leave this podcast, a review on ITunes and we read
your review on the show, then you are going to get a special prize
package from bengreenfieldfitness straight to your house and we’re
about a week out by the way of having water bottles, shirts, hats, cool
stuff available. So, this week’s review on ITunes comes from PearlAG.
PearlAG titles their review “A Little Too Good?.” It says, unlucky for me
that I found this podcast for the first time while studying for my written
comprehensive exams. So instead of spending my time knee-deep in
theory, literature and research design, I was instead listening to Ben
Greenfield and clicking on links on the show notes. Hopefully, there
won’t be any crossover with my committee members learning all about
how heart rate variability impacts higher education policies. This is a
great show, thanks for the great info, I just need to work on my timing.
So yeah, as you fail your written comprehensive exam PearlAG, you can
at least take solace in the fact that winning it’s way to you is a special
prize package from Ben Greenfield fitness. All you gotta do is just email
your mailing address over to firstname.lastname@example.org if you
heard us read your review. We’ll get that off to you and hope it will
rebel sob in the wound of having failed your final exams. So…
Or maybe you can use it to bribe the members of the committee or
Deepest, deepest apologies. So, remember to go to giftfromben. I have
no clue what would happen if you went to free gift from Ben.
Yeah, we take no responsibility for that url.
We figured a gift is free anyway so, just go to giftfromben. Save yourself
from having to type a few extra characters and check out what we’ve got
for you over there, giftfromben.com special little video from Brock and
I and yeah, aside from that I think that about wraps it up. Check out the
show notes at bengreenfieldfitness.com/257 for some weird photos of
pregnant ladies and yeah, there you go.
And will be back next week….