Podcast #266 from http://www.bengreenfieldfitness.com/2014/01/266-is-it-bad-torun-in-cold-weather-how-to-heal-head-injuries-as-fast-as-possible-hemp-vs-wheyprotein-much-more/
Introduction: In today’s episode of the Ben Greenfield fitness podcast: Is It Bad To
Run In Cold Weather, How To Deal With Head Injuries As Fast As
Possible, Alternatives To Squats, Can Power or Speed or Strength
Sports Build Endurance, How Endurance Training Can Make You
I feel a little bit hypocritical this morning Brock.
That’s how I wake up every morning.
I ate an epic bar for breakfast. Do you have one of those? It’s like a....
No because they’re the devil.
It’s a bison bar. Why is that of the devil?
Epic bar must mean something completely different in Canada. So, no
Well, it’s actually made of baby seals up here.
It’s a bar made of grass-fed bison but I’m also wearing the plant
power t-shirt that Rich Roll gave me when I went to have a podcast
No, no Richbie, so disappointed in you.
My body is so confused right now and I’m also wearing the coffeeinfused oil (remember we talked about that last week with the dark
eye circles under your eyes and how coffee-infused oil can help with
that?) well, my wife has coffee-infused oil and I was in there in the
bathroom this morning kinda eyeing it and I put it on my face before
and I put it on again this morning and I forgotten how much you
smell as though you’ve just smeared a mocha all over your face when
you put that stuff on.
Hmm, does it make your eyes twitch though like they’re freaking out
No, I don’t think you absorb much of the actual caffeine into your
blood stream. I’ve got bison on my teeth and coffee on my face.
You’ve seen that South Park character tweak?
This is hard. Yeah, weeah, ahh, ehh, ahh!
That’s how I was picturing your face doing.
Eh tweak, come here you guys! And I’ve also got my office all kinda
rigged-out after Jack Kruse’s podcast episode. I already ground my
laptop to reduce the amount of electro-magnetic radiation so I have a
cable I got from lessemf.com that kinda comes over the laptop and
plugs into a dirty electricity filter on the wall.
But what I have done now is during our podcast I have everything
hard-wired and then the actual radio for the wifi router turned off. So
this pretty much no wifi signal during the entire podcast. So if I sound
like way more intelligent today it’s because I’m not being bombarded
with dangerous emf signals.
Neither am I but I actually, I took it a step further and I got a lead
lined vest and pants and I’m just wearing those like just 24/7 now.
I’m actually during our podcast gonna make myself an aluminium foil
hat so I can 1 up you so if you hear some crinkling in the background
that’s what that is.
I didn’t mention about lead based.....
It’s not another epic bar. Well, let’s quit scaring our listeners and
jump in, shall we?
Links, links, links, we love links! Links!
We’ve got a bunch of links!
First of all, by the way, happy New Year to all of our listeners and.....
Boom! Happy 2014!
That’s right. I know Brock mentioned to me earlier, we’ve been
getting lots of questions about detoxes and cleanses for the New Year.
We might as well just say this now and saving for the special
announcements but have no fear unless you’re not a member of the
Ben Greenfield fitness inner circle because....
What? Is that possible?
Jessa and I are gonna do a big kinda primer on new year’s detoxes
and new year’s cleanse on January 12th that is Sunday evening from
6:30pm ‘til about 7:30pm Pacific. That’s 9:30-10:30 for your late
night Eastered coasters and of course the replay will be available on
everything but those of you who wanting to know all about cleansing
and detoxing for the New Year, don’t worry we’ve got it covered in an
upcoming webinar. We’ll put a link in the show notes over at
I like how you’re giving everybody a little bit of time to do a little
natural coming down from the New Year’s parties, from all the
holiday parties and stuff before they can get to cleanse time. I think
people like January 1st like “bam! I wanna do everything right and
every perfect” and puts a lot of pressure on that 1st week and I think
the failure rate is something like 97% of people who starts something
on January 1st have failed by the end of January so it’s nice to ease
them to give them a little time to easing to it until the 12th.
Actually that’s not why.
But that’s make me something really good. It’s actually because I’m
flying over to New York to do a 3 hr treadmill study where they do like
muscle biopsy on me and feed me a high fat diet for 3 days and then
test to see what my body burns in terms of fat vs. carbolization on the
treadmill for 3 hrs and then they’ll do a VO2 max test and, all this jazz
it’s keeping me from actually doing any webinars during the 1st week
of January but I like what you said better.
Yeah, well yeah I’ll just edit this part so you can sound smart. Are they
gonna do muscle biopsies and then put you back on the treadmill?
‘cause that’s gonna hurt.
Bleeding and full of sutures, no I’ll do the biopsy post treadmill.
I was in a seminar with Dr. Jack Daniels who talked about doing
muscle biopsy on himself and it’s like, they take a chunk like a big
thick needle sinks as deep as they basically can go and pulls out part
of your muscle tissue.
It’s like having a baby yeah, it’s pretty intense.
A tiny baby through your calf.
A tiny baby through a hole in your calf. So let’s jump in to these
studies, first of all an interesting study came out. It was actually a
couple of months ago but this was in Plos One, I’ll link to it in the
show notes. It’s called A Comparison of Blue Light and Caffeine Effect
on Cognitive Function and Alertness in Humans. Abababab......that’s
Yeah, make sense that one of those mouthfuls that actually like you
figure out what they’re saying not....Ha?
It looked at whether blue light had an effect on caffeine and turns out
that it does like when you combine and caffeine, you get a synergistic
effect where you get better cognitive performance if you are exposed
to blue light in the presence of caffeine. So what that means for those
of you who are kinda.....
Blue light, you don’t mean an actual like run to the store and get
yourself a blue-colored light in put it infront of your....
No, I don’t mean Kmart. No, what I mean is blue light wavelengths
from the sun or blue light from a blue light generating machine if you
live in a dark, gray dreary climate like Seattle or Portland or
something like that. Anyways though, you get a lot better effects from
the caffeine if you can get exposure to blue lights. If you’re able to step
outside and sip your morning cup of coffee in the sunshine, good
idea! And if you wanna one of these sunrise alarm clock, good idea
and remember even if you wear a sleep mask or something like that to
keep your room dark and use one of these sunlight alarm clocks,
you’re skin has photo receptors in it too so you can sense that light
even if your eyes don’t see it. Anyways though, good good idea and
this study goes into why. So check that one out and then another
interesting one was that you can get fit by squeezing your muscles and
this was a study in The International Journal Of Sports Medicine and
looked at short term maximum contraction of a muscle and in this
case the bicep muscle.
I got really excited when you said squeezing. I was gonna pay
somebody like 5 bucks just to follow me around and like to squeeze
me once in a while.
It’s called the massage therapist. Yeah!
Yeah, I was thinking like just a line backer to pick me up and uhhh
and bear hug every once in a while.
Well, whatever works for football player massage therapist, either
way what this found out was that when you squeeze muscles like let’s
say you are sitting in your car squeezing your butt to make your butt
stronger or you wanna play in squeezing your biceps or say your, I
don’t know shrugging your shoulders to train your traps. This stuff
actually works, isometric contractions actually work. Now, I
personally know this because I used to be a body builder and I would
spend 15-30 extremely vain minutes in front of the mirror every night
practicing my flex routine and I would have sweat pouring off my
body and be sore the next day from my flex routine. And what this
study did was actually looked at whether or not this is actually true or
whether this is just a figment of our imagination. What they showed
was that the force generating capability of a muscle that was simply
activated by you squeezing the muscle went up after a 4 week training
program of 3 days a week of 4 seconds maximum voluntary
contractions followed by 4 seconds of relaxation and what they did
was 10 reps of 4 seconds on, 4 seconds off and they did 5 sets of those
So you’re doing quite a bit of isometric training. But let’s say I mean,
you don’t have access to a gym or you’re stuck at your office and you
know what your boss to see your sneaking off to workout. You can be
working out and nobody can even know it and you’re still generating
these improvements and force generating capabilities.
You’re also be showing off your guns to the receptionist by flexing the
I just like to wear shorts everywhere and squeeze my calves and make
them look big just....
I’d like to wear buttless chaps and squeeze my.... punch my cheeks.
I did not need that visual.
Is that too much?
Along with the line back to following me around. So, a final note and
we’re gonna end this news flashes on a high note rather than that
disturbing visual is the secret to living as long as possible is officially
out and I think this is really cool. So....
They found the fountain of youth. They found the Holy Grail. And....
The Grant Study, did you hear about this study? They actually
No, that’s why I’m making dumbass guesses....
As they followed a group of men for their entire life to see what it was
that would cause people to live the longest if you would just track
everything from like how much money to make to the kind of diets to
your relationships to your exercise, everything. The one biggest thing
that was able to increase longevity most significantly was spending
time with friends, our relationships.
Why am I slightly disappointed by that?
Because you don’t have any friends.
(laughs) What the, that’s.... did I set that up, really didn’t I?
It’s okay Brock, I’ll be your friend. But anyways, I just want to point
this out if something is important to any of our listeners like you’re
not focusing, you know, this is great for you to hear starting off the
new year on your relationships, on friendships. You know, if you’re
getting really carried away with say like fitness, nutrition, spending
long periods of time alone by yourself in a gym with headphones on
and something like that, step back and re-prioritize because it turns
out that no matter how much you exercise or how healthy you eat if
you have don’t friends and really good relationships then doesn’t do
quite as much for you. So, go out of your way you know, whether it
that means going and shaking the hands of a neighbour and meeting
somebody new in your neighbourhood or calling up an old friend
from college and rekindling a friendship or working on your existing
relationships you know, there’s a really good book I like called “Never
Eat Alone” really good book and that one goes in to a how to form
relationships, how to strengthen relationships for business or for
personal. I shouldn’t say personal gain but you know like a....
Well, not in a selfish way.
Yeah, I guess gain in an unselfish way. But that’s a really good book,
Never Eat Alone, it’s a good one to read. Anyways though, power of
friendships and power of relationships so there you go.
There you go, quality equals quantity.
So it seems like it’s been forever since we went to Kona and plastered
the place with posters and handouts and flyers and everything that we
talked about was beyond training, beyond training book, beyond
Yeah, nothing like littering in Hawaii but yeah “Beyond Training” is
just 2 months out from being released. My brand new book, It’s 534
pages long, 6 hidden chapters online, still even the after pre-order
over $5,000 of swag available over at beyondtrainingbook.com when
you pre-order and I’ll have more special announcements coming out
for those of you who have gyms or in clubs like triathlon clubs who
wanna order lots and lots of books or even gonna do some specials
where I will actually fly out to your club to your gym and I’m gonna be
doing that for 10 different gyms or clubs during 2014 for any club or
gym who orders bundle bulk books. So, more news about that later
but in the meantime if you don’t wanna order 500 books and you just
grab one for yourself, or 1, 3 or 10 or a big bundle going on right now
but check out beyondtrainingbook.com, it’s everything that you need
to know about how to get healthy in the outside, healthy in the inside,
if you didn’t wanna go back and listen to the previous 265 podcasts
episode you get everything you need out of that 1 book so check that
out and then while you’re surfing around the internet head over to
bengreenfieldfitness.com/gear and Brock what did they get over
They’ll get a delightful technical t-shirt with the Ben Greenfield
fitness logo, they get a bpa-free water bottle that you take to the gym,
take to the store or nowhere else you wanna take it, and a beanie for
That was an awesome voice! Were you doing your vanna white hands
at the same time as you were doing your natural voice?
I was! How could you tell, could you hear them like squishing....
Ben: I can hear the air switching that’s right. So, those are the big
announcements now of course if you stay tuned for the end of the
show, we’re gonna send some of that gear straight out to the person
who left this week’s top review on iTunes. So, stay tuned for that and
a quick announcement and then we jumped in to this week’s Q and A.
Did you know that Ben Greenfield personally mentors trainers,
coaches, physicians, and nutritionist from around the globe. From
business building tips to advance team and performance and health
concepts, It’s all part of a private mastermind called The Superhuman
Coach Network. When you join you get instant access to monthly
workshops with Ben, a Q & A forum, over 40 hrs of cutting edge audio
and video education and much more. Check it out today and become
one of the world’s leading health and fitness experts at
Hi Ben, I’ve got a quick question for you, it’s about running with the
temperatures below the freezing point. I just came back from a run
from what I can tell it’s totally doable though I was wearing a new
shorts, shorts for my mom’s legs but apparently it’s not good for the
joints and the knees. I was hoping to get an answer from you about
that. Hope it’s great, thank you.
Well, I hope you say that it’s okay because it’s currently minus 11
Fahrenheit, minus 24 Celsius here in Edmonton and I was out
I wasn’t wearing shorts like Ben was. (laughs)
I was actually out rocking yesterday with my 50 pound weight vest.
I guess it’s the military esque term for hiking with the weight on but
rocking just sounds cooler even though it wasn’t a rock sock it was
weighted vest. I’m sore today though, it was actually pretty difficult, I
try and only do nasal breathing so that I’m focused on kinda
controlling my cortisol levels and my oxygen utilization and just
basically hike straight up hill with that vest on.
Were you wearing the altitude training mask?
I was not for that session, no, because I’ve found that in the cold I
tend to fill it up with snot and it’s kinda nasty so....
It freezes and then you can’t breathe anything.
That’s right. The thing is there’s more multiple studies that support
the role that weather changes can play in causing joint discomfort. It’s
not necessarily joint damage but definite joint discomfort. Now....
Like when people who have arthritis are crippled up and they say,
“It’s gonna rain tomorrow ‘cause I can’t bend my hands.”
Uhumm,uhumm exactly. So you need to start off this whole topic with
an understanding of the type of joints that are most commonly
susceptible to weather related discomfort and it’s your synovial joints.
So, a synovial joint is where you got 2 bone ends and each one has the
cartilage that covers it and the cartilage is smooth which reduces
friction during movement and surrounding both those bones is what’s
called the capsule and that capsule has a layer in it that secretes
synovial fluid to lubricate the joints called the synovial membrane
and that secretes this fluid. Now when you get discomfort in a
synovial joint typically the discomfort is caused by receptors called
nociceptors which are pain receptors and those are neurofibers that
can be excited by different kind of stimuli in the environment like
pressure or stretching or temperature or chemicals and all of these
can cause perception of discomfort or true discomfort. Now, the
studies that have been done on weather patterns and joint comfort
are really interesting. For example, there was one study were they
collected data from a weather station about precipitation and
atmosphere pressure and temperature and the results from that study
indicated that hip discomfort correlated significantly to atmosphere
pressure. There was another study that looked at knee discomfort and
similarly found a direct association not only between the atmospheric
pressure or the barometric pressure but also the ambient temperature
and knee discomfort. So as the barometric pressure fell and as
temperature fell you tended to see an increased in knee discomfort.
And then there was another study that they did where they looked at
humidity and they found that as humidity increased, there was
actually an increase in reporting of joint aches and muscle aches. This
is why a lot of times you’ll notice when people sense that rain is
coming or barometric temperature or barometric pressure drops and
sometimes temperature drops, a lot of people with arthritis, you
know, osteoarthritis or rheumatoid arthritis they will all sense
whether or not it’s gonna rain based off of that initial decrease in
So it’s the pressure and it’s also the humidity starting to rise.
Uhm, there’s another study that show that increasing number of
sunlight hours is associated with decrease proportion of people with
joint discomfort. So, the mechanism behind this is not totally
understood. There’s one theory that says that because fluid viscosity
is reduced when the temperature drops the fluid flow within the joint
is actually decreased which means that your synovial fluid just doesn’t
basically flowing quite as well. There’s another theory....
Just like the oil in your car when it’s cold out it gets a little stickier
doesn’t quite warm up as quickly.
Yup exactly. There’s another study that suggest that the actual
relaxation of the fibers within the muscle is, it’s disinhibited or rather
it’s inhibited. I’m making this too complex. Basically the fibers
become less elastic, it’s the whole cold rubber band type of argument
that allows those ligaments and fibers become less elastic so you get
more bone on bone or you get less mobility for example, the patella or
its ability to track properly in the femoral groove. So....
That makes sense like when you’re cold you start to tense up so that
would transfer to the muscle fiber and the fascia and everything.
Yeah and there some interesting animal studies that show that when
temperature decreases there’s actually a firing of specific nerve fibers
(those nocis after neurofibers) that actually increases as temperature
decreases causing like this cold hyper sensitivity effect and when you
put all these 3 things together, it certainly does make sense that
running in cold weather can cause temporary discomfort. That
doesn’t mean that it’s causing permanent harm though. I am a big fan
just because of the whole rubber band concept of making sure that
you warm up properly. That you improve oxygen supply, blood flow,
nutrient delivery to tissues by just for example, you know, doing a
little yoga warm up in your living room before you step outside to run
or starting to run just with the brisk walk rather than going straight
into a run. That’s stuff would help out quite a bit but also take care of
the health of your synovial fluid and also do some things to help ease
inflammatory discomfort that can arise from running in the cold like
that temporary discomfort. So, for example turmeric or curcumin
extract, that’s huge in terms of modulating the inflammatory
response and decreasing some of that discomfort naturally without
aggravating your stomach like ibuprofen might. Enzymes like
proteolytic enzymes, those can also help to improve elasticity of fiber
that can help to minimize swelling, they directly affect nociceptors
which are those nerve cells that can cause that pain and discomfort
that you get with cold weather. Phenoalanine is another one that’s a
component of the phenocane stuff that I use which also is a really
good source of curcumin that helps to modulate the inflammatory
response and then you can also take care of your synovial fluid by
using stuff like glucosamine sulphate, chondroitin sulphate if you can
combine that with a lot of natural anti-inflammatories like tart cherry
juice, ginger, garlic, the turmeric that I already talked about, that’s
really good too. So if you get discomfort in the cold when you’re
running, I’m a huge fan of that one two combo, I think I’ve mentioned
a few times before the CapraFlex plus the phenocane so that’s part of
the injury pack that you can get over at pacificfit.net and that’s
something I would break out in the cold weather if you’re getting joint
pain or whatever, skiing, snowboarding, running, it’ll just help
manage the discomfort and it will also help with the synovial fluid
particularly the CapraFlex which could protect you long term from
any potential damage if you are kinda exercising when your joints are
a little less flexible.
Hi Ben, this is Billy from Austin, Texas. So I was on a trail running a
couple of days ago. I tripped and I fell on a very rocky downhill
section and then my head slammed into a rock.
Unfortunately, the rock win that battle and now I have concussion.
Do you have any recommendations on things that will help to speed
up brain recovery? I have a 100k race in January and I’m hoping that
my head heals in time to salvage a couple of weeks in training.
Ah, how many concussions have you had in your life Ben?
I’ve had 2, one from mountain biking and one from football. How
about you? What’s your....
I fell to one from tobogganing and one from ballet. (laughs) Yes I said
Tobogganing and ballet vs. mountain biking and football. So who’s
from Canada and who’s from the US, we’ll let our listeners decide
while I launch into explaining how you can take care of healing your
And I’m afraid Billy ask this question a little while ago so he doesn’t
have a lot of time before his race in January so let’s....
Oh, hopefully Billy still has some brain cells left. So you know this is
really interesting because a study just recently came out on
professional football players and this is a huge deal right now in terms
of headline news stories in the US of NFL football players finishing up
their careers and just being destroyed from a cognitive impairment
standpoint and neurological deficit standpoint. Some of them are
suing the NFL and they’re teams for a lot of the damage that occur
during play. And the interesting thing is that they did this clinical trial
on 30 retired NFL players who had demonstrated brain damage and
cognitive impairment and they did cognitive function testing on them
and then they tested what’s called brain perfusion and that is just a
fancy term for brain blood flow.
Yeah well, no not leakage as much as blood flow and oxygen delivery.
So hypoperfusion would mean that there’s a bad thing going on, that
your brain is not getting enough blood delivery or that there are
certain areas of the brain are not getting proper blood flow. So you get
poor cerebral blood flow as what’s it called. Now in an NFL athlete
who has hypoperfusion that means that their brain is basically going
to die faster or in anyone who has hypoperfusion and hypoperfusion
is something that can occur post concussion and it can occurred for
years post concussion and your brain can slowly become more and
more damage from this long term hypoperfusion that occurs after
head injury. So, they looked at brain perfusion and they also looked at
cognitive function in these athletes and they had, the athletes take a
special range of supplement for 6 months. Supplements that would
design to fight off inflammation in the brain, to enhance the brain cell
membrane structure, to boost levels of what’s called the citicoline
which is one of the primary neurotransmitters in your brain, it’s also
one of the ways a lot of smart drugs work and then also to enhance
the metabolic activity of neurons which is another way that smart
drugs work. It’s interesting that a lot of the supplements that they
used in this study are also components of smart drugs but what
Yeah, I think everyone of those from Dave Asprey’s bulletproof radio
Yeah exactly, what they’ve found was that there were statistically
significant increases in attention memory, reasoning, information
processing speed and accuracy in all of the players who went on this
protocol and what a post protocol scan showed of the brain was
increased perfusion in the areas of the brain that has decreased blood
flow. I have no clue why this wasn’t all over the sports page headlines
in America ‘cause it really fly under the radar. I had to stumble across
it in the Life Extension Foundation article where I found this this
research report and I can tell you exactly what they gave these
players. Now it’s important before I do this that you understand that
what they gave these players isn’t going to necessarily addressed
everything that occurs during a head injury because there can also be
some nerve damage or what’s called neuropathy that also occurs and
so I wanna tell you what they gave these players but then I wanna
followed that up by explaining what else you could do to help nerves
to heal better if you wanted to get that ultimate 1-2 combo of healing
both the neuronal and the brain type of damage and also a potential
damage to your nerves themselves. So what they gave these players
was 3 grams of fish oil per day, so that’s about 1,700 milligrams of
EPA, 1,200 milligrams of DHA but basically close to about 3 grams of
So not tons and tons.
No, not tons of fish oil like my general recommendations are 4-6 for
most active people, 2-4 for a lot of inactive people so right along the
lines of what I recommend for fish oil. They gave them kind of a
smart drug, a natural smart drug called vinpocetine and that‘s gonna
increase levels of acetylcholine in the brain. They give them about 15
milligrams of vinpocetine per day.
Wait, is that actually a drug?
No it’s not a drug per se like you can get it like on Amazon. It’s like an
herbal derivative but it’s called vinpocetine.
As problem with those smart drugs, like they’re actually, people refer
to them as drugs but they’re often not.
Right. Exactly. A lot of the components of the TianChi, the Chinese
adaptogenic herbs that I take, those are very very similar to the same
type of what are called alkaloids that are in vinpocetine and there’s
some people that call it Viagra for the brain just because the extent
which it increases blood flow to the brain.
You’re this 17 year old boy again.
What you could think of.
It will give you brain an erection. ginkgo extract, 120 milligrams per
Serious stuff. We’re talking about head injuries, come on.
Ginkgo extract, 120 milligrams per day of ginkgo, alpha lipoic acid,
they gave them 300 milligrams per day. I’m gonna write this all down
in the show notes for you over at bengreenfieldfitness.com/266. It’s
helpful for you or anybody else who is ever been worried about a head
injury or a head injury or has a friend or loved one who you wanna
give this information to. Acetyl-L-Carnitine, they gave 1000
milligrams a day. Huperzine-A which is a component of club moss
which is also a part of that TianChi stuff, they gave them 150
micrograms per day and then n-acetylcysteine 600 milligrams per
day. So that was kind of the cocktail that they gave to them. So that’s
kinda part 1 as far as the different components you can get now I
looked around to see if there was a way to kinda make life easy and
get all this stuff you know, there’s a few different bottles and capsules
as possible. The best supplements out there as far as the stuffs that
actually contain these stuff, there’s one supplement called Cognitex,
that’s made by Life Extension Foundation. Appropriately enough, it’s
called Cognitex. If you did about 3 capsules of that per day, that
would hit most of this stuff but you would like to combine that with
about a packet or so of TianChi per day, that’s a Chinese adaptogenic
herb complex. If you use that 1-2 combo, that would cover most of the
basics of what I just described.
Now, of course the other thing would be the fish oil. You’d wanna also
toss in about 4 grams of a good fish oil per day like a good coldprocess triglyceride fish oil. So the other thing that you wanna do is
go after the actual health of the nerves themselves. You know, I like
some of Dr. Jack Kruse’s recommendations for this. He’s the guy
who’s just joined us for the How to Biohack a Healthy Home Episode
last week. He’s a really good neurosurgeon. He’s on the cutting edge
of kinda natural healing methods. So some of the things that he
recommends and he’s a really good blog post on peripheral
neuropathy. Some of the things that he recommends to decrease
nerve inflammation specifically in his patients, one is Iodine because
nerve inflammation can rapidly deplete iodine levels and the cellular
stress caused by nerve damage specifically is what does that so using
an iodine supplement on a daily basis like I would recommend about
6 drops or so of this stuff called nascent iodine, really really good way
to get iodine in your diet. That stuff is made by Magnetic Clay. Nacent
Iodine. We’ll get that one in the show notes. Another thing that he
highly recommends is magnesium. Now magnesium is just something
that you can take right before you get to bed at night, really really
good again at taking care of a mineral deficiency that tends to be quite
common when you’ve got nerve damage. You just get higher turnover
of magnesium so that’s another really good one, to make sure that you
get into your diet. Another thing that Dr. Kruse recommends is using
like a high dose curcumin or an anti-inflammatory that’s natural, very
similar to that Phenocane stuff that I mentioned earlier so that’s
another one that I would consider adding in, would be like curcumin
or using turmeric quite frequently, using curry, that kind of thing. I’m
a big fan of just doing a 1000 milligrams of curcumin on an empty
stomach, when you get out of bed in the morning.
Great way to shutdown brain fog, also a really potent nerve antiinflammatory so those are some of the extra things that you’ll add in,
in addition to what I already mentioned. So you do fish oil and kind of
3 that they gave this NFL players and then you’d add in iodine,
magnesium, and curcumin.
And that would be kind of like your stack to heal the nerve, to shut
down brain inflammation, and increase blood flow to heal as fast as
possible after concussion or head injury and of course, do the usual
anti-inflammatory protocols from a dietary standpoint like avoid
starches, avoid processed sugars, avoid vegetable oils, avoid like
heated seeds and nuts including like nut butter, peanut butter, stuff
like that and then just be really careful with grain-fed meat, you
know, farm fish, just the usual anti-inflammatory type of
recommendations that we’ve made before on the show so I know
that’s a crapola of information and seems like a lot of supplements to
take but this wouldn’t necessarily be like for life. This is something
that you could do I mean the study that they did on the NFL player
was 6 months so you would be looking at those lines if you wanted to
replicate what they did on that study but that’s where I’d start. Now a
few of those things I recommend anyways is just kinda like for life
supplements like fish oil. I’m a fan of having curcumin around and
using that quite frequently as well. You know, the cognitex stuff by
Life Extension wouldn’t necessarily be for life. I’m a huge fan of the
Chinese adaptogenic herb called the TianChi stuff. That’s just
something I just use everyday. So I hope that points you into the right
direction. I know that’s a lot of stuff again but that’s where I’d start.
When you should also make sure to avoid football, mountain biking,
tobogganing, and of course ballet.
Yes, ballet for sure.
Hi Ben, hi Brock. My name is Matthew and I’m 36 years old and I
decided to get in to the, as good shape as I can. I’m trying to put on
some muscle mass and I’m taking it slow, taking it easy, trying to lift
as heavy as I can. I have a problem though. I’ve had multiple
arthroscopies on my knees. I’ve got a meniscus repair on my left knee
and I’m missing about 30% of my meniscus on my right knee. The
conventional wisdom is I should not do squats but I want to get some
of the benefits especially to my lower body, my legs, of squats so is
there anything that I can do to get the muscle gaining benefits of
squats without actually doing squats? And I know you would never go
against the doctor’s advice but I would love to hear your opinions
about whether someone who’s had meniscus repairs or meniscus
removal, whether they’re capable of doing heavy, what sort of
exercises that could do on their knees without crippling down later a
knife or anything like that. So thanks a lot. I love your podcast, been
listening for a long time.
Well as you know, Brock, I’m a big fan of squats. They’re one of the
best exercises to increase growth hormone, increase testosterone,
increase competitive drive, I mean you drop underneath a bar with a
weight on your back and that compresses a force going down your
spine and there are some things that happen that are very tough to
replicate with other exercises. So the very first thing that I would
recommend to Matthew is to make sure first of all that he’s squatting
with proper form. Because a lot of times, people get knee pain during
squats and it’s not the squats, it’s the form. Really really good book
that geeks out tremendously on how to squat properly over the course
of about 50 pages is a book called “Starting Strength” by Mark
Rippetoe. Fantastic book. I think anybody who’s throwing around a
barbell at the gym should own Starting Strength by Mark Rippetoe
So it’s got more than squats in it.
Oh, deadlifts, clings, pretty much anything you can do with a barbell
is in that book.
Now the biggest mistakes I see people make with the squat is first of
all, they don’t drive their knees outward. They don’t lock their hips
out into external rotation which is where you’re gonna get a lot of
your power and when you allow your hips to kinda sag into internal
rotation and your knees to track inward, puts a lot of stress on your
patella and tendon and on your knees. And so....
So you’re talking about like you wanna be more like a frog kinda
sitting like a frog so your knees are slightly out, with your toes slightly
pointed out and your bum is dropping basically between your heels?
Well that’s a mistake that a lot of people make ‘cause they hear
external rotation and they think they gotta turn their feet up and
that’s not necessarily the case so if you’re standing right now, you can
point both your toes forward without having your feet be pointed
outwards in it you know, like a duck and with your toes pointed
straight forward, you can just drive your knees apart and feel your
hips go into external rotation even though you don’t have to move
your feet at all just like by shoving your knees apart, you feel your
butt squeeze a little bit and your hips go into external rotation.
So you need to have those hips kinda forced in the external rotation
as you’re doing your squat and that takes some practice before it
becomes natural. Now as you squat, you don’t necessarily have to
have a laser focus to keep your knees behind your toes because
sometimes that can put excessive stress on the back but what you do
want to ensure that you do is shove your butt out behind you and if
you focus on keeping your butt out behind you and keeping the glutes
contracted as you sit, your naturally going to keep your knees at a safe
distance from your toes or at least not put excessive stress on your
knees. Now, in some really really good squatters, the knees go slightly
in front of the toes. That’s okay because you can tell if you look at
them, they still got the knees really well, the hips really well,
externally rotated and the glutes really shoved back and contracted
quite powerfully. The best way to learn how to do both these things at
once is to stand with your toes touching a wall, with you facing the
wall, drive your hips to external rotation, shove your butt behind you,
just have your hands in your pockets or at your side or somewhere
where they’re not gonna interfere with the wall and then sit down. I
like to sit down far enough with my arms at my side where my hands
will touch the ground, and then stand up. If you do 10 of those with
really good form then you’re on your way to doing a squat properly.
But make sure you do a squat properly. That’s called a wall-facing
squat. A really good way to make sure you do it the right way. Now, if
no matter what you do, you’re knees are still hurting when you squat,
we don’t have a lot of time to get into you know, shutting down
inflammation on the knees, knee-healing protocols and muscular
balances and all that kinda stuff. We’ve covered that before in many
other shows, yeah, so let’s talk about some things you can do you just
flat out on not being able to squat. So number 1 would be even though
you’re gonna miss a lot of that compressive load of the spine, you
could still get some of the same testosterone and growth hormone
responses by doing leg presses. Not a huge fan of leg presses but if
you have to find something that you can do that gives you a similar
feel without putting the same amount of stress on your knees a leg
press can help with something like that.
Are you not a fan of that because it just takes away the whole core
aspect of it and you’re not gonna stabilize yourself and balance and all
Leg press is just a very unnatural position than just being on your
feet, moving the weight around.
So leg presses are not what I would consider to be a functional
exercise but if you just wanna get your legs strong you know, it’s an
okay substitute. Legs squats are leg press machine would be
something that you could still produce with the significant amount of
force with the legs with. Still get a good growth hormone or
testosterone response too. Not quite as good as a squat but it’s
certainly something you’re gonna find at any gym in something that
you can do pretty comfortably. And you have full control over the
placement of your feet, where they go on that leg press platform so....
I remember the days at the gym when I was doing squats, there was
nobody around and I was doing way too many squats, way too much
weight on my back and I thought, for safety’s sake, should I be doing
a leg press instead?
So maybe that would be a, that would also be a good time to choose
And the other thing you’d really gotta be careful with with the leg
press is it can compress your back. It keeps you from moving your
back because you’re in that seated position with shortened hip flexors
so you need to be really careful if you’re prone to back pain. Leg press
may not be the best motion for you to do and you’d have to really
make sure that you’re simultaneously working on hip flexor mobility
even like in between each leg press, stretching your hip flexors just to
insure those don’t become spasm and cause you to pull your low back
so you can also do variations of the squat. You can do wall squats, you
can do wall squat holds like isometric squats, where you’re not
actually moving your knee joint through a range in motion. You can
do squats sliding a ball like a giant exercise ball up and down the wall
while you’re holding dumb bells on your shoulders or at your side.
You can also do squats with a resistance band meaning that you can
take a resistance band, you can put it on your thighs like the
resistance band is basically from attached one thigh to the other
thigh. You can use the power of your hips to drive that resistance
band apart, to put yourself into external rotation then you can do
body weights squats with the band like that and that does a pretty
good job at incorporating a lot of those muscles without putting quite
as big a load on the knees.
So that’s another good one you can do. Step-ups, some people get
comfortable with step-ups or lunges and even though they’re not able
to do squats, they can do step-ups or lunges just fine with no knee
pain. So that’s something you’d just have to experiment with. And
then one biggie that I think kinda flies under the radar is electrical
muscle stimulation or EMS. I mean you can get like a like a compex.
I’ll put a link in the show notes but I use the sports elite compex and it
I don’t think they make that one anymore.
They’ve got like a whole new line of wireless ones that are super cool.
There’s wireless ones are really cool but you still can get the compex
like on Amazon for example....
It will get you up to about the equivalent of a 600 pounds squat.
And I mean you’re looking at them at you know, compex electrostim
kinda causing you north of a thousand dollars but it’s a cool exercise
toy and if you like to own nice things, it’s kind of a cool thing to have
around but it’s....
Would that cause the same hormone release though?
You know what, I haven’t seen in these studies that have shown a
really significant hormonal response to the muscle stimulation so
that’s a really good point like you’re still going to get some muscular
strengthening and you’re still going to get muscular development but
I think because you’re bypassing the brain and you’re instead using
an external stimulus to contract that muscle. You probably do get a
little bit lower hormonal response even though I have yet to see some
really conclusive studies on it so it’s one of those things that I don’t
know but I mean, it’s a decent solution so the compex sport elite is a
good one so and they also have those sexy new wireless devices I
really wanna get my hands on.
Yeah. They’re very cool.
So that’s where I would start is experimenting with some of that stuff.
You know, it would be worth it to grab Mark Rippetoe’s book and
make sure that you’re squatting properly and that’s where I’d start
My name is Nikki Martin and I am in the San Francisco Bay area.
Ben, I was really excited to learn that you were really going to be
focusing more on tennis this year but my question is about how you’re
going to balance training for a non-endurance sport like tennis and
training for endurance activities like triathlon. I’m a 41 year old
endurance open lotter summer and also a tennis player and I struggle
with balancing out these 2 training regimen. Now my biggest problem
is time. I need a lot of time with tennis. It’s time consuming and I
decided that tennis matches and if I’m hitting partners, it’s also more
time consuming to improve in the mental aspect I’m trying to switch
in is that area of tennis where I need to kind of see more
improvements right now at my level. So my questions are really just is
there an easy way to approach something that involves tennis from a
training perspective while keeping in mind any physical and mental
similarities and the differences in the sports? And are there ways I
can hack the annoyance of playing tennis matches or getting more
efficient like getting mentally prep. Also are there any nutritional
biohacks that are relevant for both sports. Thank you so much.
I’m actually gonna play tennis today with the boys.
Cool. Oh yeah, your boys play some tennis. That’d be fun to watch.
Mayhem with kids playing tennis.
My boys have been playing since they were 2 years old. I got them
started. They’re right handed and left handed twins and they’ll be the
next Bryan brothers so I’ve completely not put any money into a
college fund and I’m just kinda shoving them into tennis....
Yeah, just put all your eggs in one basket. That’s really the best way to
Yeah like one of those crazy Russian or like Asian or like parents
who’s putting their kids in the Olympics. Like that.
Okay. If you don’t make the Olympics, the family dies.
I’m actually sending my kids to Florida when they’re 6 for 4 years just
to train on the Coast of Florida and I’ll go visit them.
Make sure they’re good to go. No, just kidding. But they have been
playing for a while. We’re gonna go against the ball machine today
and it’s a passion of hours. So anyways, as far as how I go about
staying fit while I play tennis is it is true and they’ve done studies on
this stuff like recreational social tennis does not get you fit in the
same way as recreation social golf doesn’t get you fit and even some
sports like soccer for example. You know, some people think you
know, indoor soccer but you look at some of the players and you’re
just stand around most of the time, kinda jog here and there every
now and again and the fact is, a sports really is hard as you make it so
when I’m playing tennis, especially when I’m playing doubles, I’m
bouncing around from foot to foot the whole time.
I’m doing like jumping up and down and plays plyometrics well some
of the other players are off getting water breaks, I do lunges across the
court. I’m always moving, always kinda keeping the heart rate up and
if I weren’t training for triathlon or trying to keep myself fit for
endurance sports, I probably wouldn’t do that but frankly, I love to
play tennis but I don’t have a ton of time in a week so when I’m off
playing tennis, I have to make sure that counts as kind of an
endurance training session for me so I do lots of you know, foot to
foot bouncing and hopping and skipping and you know, I’m all over
Did you ever wear a weighted vest when you play?
I don’t wear a weighted vest while I play.
That would really be dangerous. That was a terrible suggestion.
But I do use the electrostimuli. I cover myself in electrodes and just
kinda shock my muscles as I play.
You got a volt, it electrocutes you.
I hide the wires in my headband. But as far as the mental aspect of
tennis, This is also something I’ve experimented with quite a bit.
There’s a really good book out there called “The Inner Game of
Tennis” and “The Inner Game of Tennis” is based off of this idea of
you kinda having a self number 1 and a self number 2. And your self
number 1 would be like your brain which instruct and which breaks
things down and analyses things and causes you to kinda make these
conscious decisions as you’re playing your sport like tennis and then
self number 2 is kinda like your body or more appropriately your
subconscious, the part that knows what to do and does it without
needing to break down the action. And the entire book, The Inner
Game of Tennis, is about how to get the self number 2 to
automatically do what it’s supposed to do without over analysis from
self number 1. Now obviously you gotta have some amount of practice
of self number 1 like it’s kinda like the 10,000 hour rule like you gotta
have a certain amount of repetitions of swinging your forehand, your
backhand in serving, in the back before you just put things on
autopilot. But what I like about the Inner Game of Tennis is it teaches
you how to do that so I would highly recommend that you read that
book. I have done things like practice playing tennis in my mind on
an airplane for 15-20 minutes at a time just imagine the strokes, just
imagine things happening perfectly, imagine my serve toss going
exactly where I wanted it to, the snap of my wrist and the drive of my
body as I fall forward into that serve, you know the slapping of my
feet on the ground as I run towards the net for my serve and volley.
The nice crisp volley as I punch forward and I can feel that ball just
pop off the racket and go exactly where I need it too like you really
learn how to visualize and it’s amazing.
You picture yourself as Rafa, don’t you? You don’t see your face
No, I picture myself as Rafael Nadal. I like to be a tall Swiss guy, not a
short Spanish dude.
He’s a Spaniard. Oh you wanna be Federer.
Roger Federer. What did I say, Nadal?
You said Rafa.
Yeah. I meant Federer. Yeah, that guy so....
I wanna be the crazy Russian guy that you see sit down and take his
socks off. I can’t remember his name now, Djokovic.
Yeah. It’s fun to imagine yourself, fantasize yourself being a
professional male tennis player. We all do that.
Sharapova. I don’t know. I’d be happy in that.
Yeah, my apologies. Or Anna Kournikova. Speaking of fantasizing.
Well she kinda sucks.
She does. She does. She became like a personal trainer on the biggest
loser I think, it’s what happened to her. Anyways though, the Inner
Game of Tennis is a great read and you can practice a lot of the
mental game without ever stepping foot on the tennis court. Another
really book along the same lines, for any sport, not just tennis is a
book called “Psycho Cybernetics” by Maxwell Maltz. So it sounds
really simple and stupid but visualization, playing the game in your
head and learning how to get as specific as like Michael Phelps does
when he’s visualizing his performance in the Olympics, he can see the
individual drops of water coming off his face. That’s how powerful of
a visualizer he is. If you can get yourself up to that level, you’ll know
the huge difference in terms of your performance so visualization is
way more powerful than I think a lot of it. Let’s give it credit for. And
then the other thing that I should mention as far as the endurance
training aspects of tennis or becoming better in endurance is that as I
mentioned in my book, there’s 2 different ways to build endurance
properly and both lead to the same outcome so you have a specific
enzyme in your body called PGC1 Alpha and I won’t get too much in
the specifics of it but high intensity interval training and continuous
endurance training both upregulate PGC1 Alpha but via different
pathways so high intensity interval training is via what’s called the
ampk Pathway continuous endurance training is via what’s called a
calcium modulated pathway.
But when you increase PGC1 Alpha, you get an increase in glycogen
storage capacity, increase in mitochondrial density, an increase in
your slow-twitch muscle function, an increase in your fat oxidasive
capacity and so you can get that from playing tennis as long as you’re
throwing in some of these high intensity intervals and you know and
not just necessarily having your intervals be running for the ball
which frankly doesn’t happen a lot in recreational sports as much as
you’d see it happen in hardcore professional orgs or semi-pro or
collegiate tennis match, but you can also get it by, like I mentioned by
doing plyometrics in between sets. Jumping around, keeping the
heart rate up, that type of thing. So there’s really more than one way
to skin that endurance cat and when I mentioned PGC1 Alpha, if you
go to, in my book, I believe it is chapter, and I’m talking about the
book at beyondtrainingbook.com, I think it is chapter 3. It’s either
chapter 2 or chapter 3 where I get into this in great detail how each of
these different pathways work and how to stimulate each of these
different pathway the best way but understand, there’s 2 different
ways to get endurance training adaptations, that’s the whole basis
between why high endurance interval training actually works and why
something like tennis or any other speed, power, strength sport could
get you fit for endurance through upregulation of your PGC1 pathway
via an ampk drive pathway so I know what I said was super duper
geeky but I’ll take off the propeller hat now and let you play tennis on
Hi Ben and Brock, Shelly here. I’m an endurance athlete who has
taken on half Ironman training in the past year having just completed
my first 70.3 in July. Prior to this, I was solely a runner, focused on
half marathon training and taking the occasional treadmill classes for
weights. But training for me was no more than 1-1 and a half hours a
day, 5-6 days a week. Since I have taken on triathlon training, I have
trained between 8 and 15 hours a week but my body has become less
defined and thicker than in my running days. I eat a plantbased/paleo diet which means I include pastured meats and eggs and
limit my grains and sugars. The exception is a glass of wine every
evening. Well, sometimes maybe 2. My question is this: Why am I
working out longer and harder than ever before but I’m feeling
thicker and less defined?
We do have track on the what’s it called? Ben Greenfield Fitness
podcast Top Hits.
Which is available.
Our iTunes album. So you could go listen to a very long explanation,
our original explanation from episode 219, you can listen to for 99
cents on iTunes and we’ll also link to the original episode “Why
Women Gain Weight When Training for Endurance Sports” over in
the show notes.
So if you’re a premium subscriber to the podcast you’ll be able to
listen to it right there or you can pay 99 cents and just download it.
So why do women get fat when training for endurance sports or get
soft or not get quite as lean or hard as they would have expected.
There’s a few different reasons. One is that cardio can shut down the
production of your thyroid hormone T3 which is your body’s main
regulator of metabolism so with T3 increases heat production,
increases calorie burn, and when you drop T3 and multiple signs
show that chronic cardio to lower T3 levels. You get a decrease in your
metabolic rate so that means that while you’re asleep for example,
your body is more likely to be or less likely to be burning calories
more likely to be storing fat. So that’s one thing. In the book Low
Carbohydrate Diet for Performance, I think it’s called by Jeff Volek
and Steve Phinney, I’m probably horribly misquoting the name of
that book. They talked about studies that have shown how endurance
training actually decreases metabolic rate and I’m certain that the big
big part of that is the downregulation of T3.
So that’s one issue. Another issue is that your energy from body fat
stores can decrease significantly when you’re training for endurance
sports and so what that puts your body in a state of is wanting to
actually store away a little extra fat to fuel these long bouts of exercise
that you’re sending your body a message that needs to be able to fuel
so you do become a little bit more efficient at storing body fat as well
once you start training for endurance. Now a big big issue especially
among women who are training for endurance sports and also trying
to balance you know, family, life, and stress levels from work, and all
these other things that go on, these tends to be a bigger issue among
women than men is this whole idea of this pregnenolone steal. Now
what the pregnenolone steal is is your body has to produce enough
cortisol to be able to get your blood sugar levels up and to allow you to
endure for a longer period of time during your endurance activities
and when that happens, you divert production of a lot of your adrenal
hormones, your progesterone, a lot of these anabolic kinda fat
burning hormones and instead produce cortisol. Now the way that
you should understand this is that you have cholesterol which is
kinda like your main molecule that’s a precursor to a lot of the other
compounds that are produced by your endocrine system. Now, your
mitochondria will convert cholesterol into pregnenolone. Once you’ve
produced pregnenolone from there, you can produce all the other
hormones so pregnenolone can be converted to progesterone, it can
be converted into DHEA, and it can also be converted into, for
example, cortisol. So when we’ve got all these pregnenolone getting
shunted toward cortisol production and away from progesterone
production and away from DHEA production, away from testosterone
production, that’s called pregnenolone steal and that happens to a
huge extent in women who are training for endurance sports and it’s
especially aggravated when you have low cholesterol to start with in
the first place like if you’re in a low fat diet for example that can cause
you to have less building block to start with so it’s even a bigger issue
for women eating a low fat diet and training for endurance sports,
women who are eating a higher fat diet with adequate amounts of
carbohydrate for thyroid production tends to see this a little bit less
but still have to deal with the whole issue of metabolic down
regulation and your whole body kinda going into fat storage mode.
Those are a couple of the big things and then the other thing that I
think is really important in here is that you lose muscle mass and
muscle mass is not only important for your bone density but muscle
mass, as we’ve talked about last week, you know, muscle is your
body’s largest endocrine hormone producer and it produces things
like you know, masculine and since with up regulation of growth
hormones and testosterone, it increases metabolism because as we all
know a fiber lean muscle has a little bit higher metabolic activity than
a drop of fat and I think one of the reasons that I personally didn’t
really balloon up, become fat, had a lot of weight gain, getting soft
type of issues when I started to have a lot of the metabolic issues with
like low low carb intake and high levels of endurance sports training
was because I was still kinda doing quite a bit of lifting, still keeping
quite a bit of muscle tissue on board so I was keeping myself relatively
anabolic. That’s one thing I think has been my saving grace when it
comes to endurance sports is I never even stop been a body builder. I
never really stopped doing lifting. It’s always been part of my life,
lifting stuff so I think that’s something that’s really important, to
mitigate a lot of this damage as much as possible, to spend some time
in the weight room. That’s the whole reason I wrote my tri-ripped
program is because of all these people who are getting skinny fat or
getting what I call fit but fat. And a big big you know crocks part of
that program is weight training and there’s still a cardiovascular
benefit you get from weight training. We talked about that in the
podcast episode we did with Doug McGuff where we discuss the
pumping action of muscle can put a huge strain on the cardiovascular
system and cause an enormous cardio response even when you’re
lifting weights without you having to you know, get on the bike or run
or swim quite as much as you might think that you need to so the
weight training counts for the cardio as well. Well the last thing is that
you know a lot of women start training for endurance sports when
they get older and you know, a lot of these things that we’ve talked
about are aggravated by the aging process itself because from about
age 35 onwards, your body starts to lose lean muscle tissue naturally.
It’s called sarcopenia, your bone density starts to decrease, your body
fat increases naturally especially in women after age 30 and it can
increase by as much as 30% by the time you get to menopause and
there’s even redistribution of body fat from subcontanious fat right
underneath your skin, the visceral fat kinda around your organs and
your belly and your hips and you know, your ovaries are gradually
gonna stop making estrogen during the transition of menopause and
when estrogen declines, cortisol goes up, insulin goes up, and both of
those can contribute to fat gain and to this kinda soft look so these are
just things that naturally occur as you age that’s why you know,
personal trainers whenever the 55-year old woman comes in the
personal training office and says she wants to look like she did in a
bikini when she was 30 or whatever, you know, most personal
trainers just lie and nod their heads and say yeah we can do that but
the fact is, everybody goes through a different chapter in life and he’s
never gonna look the same as it always looked but if you combine
aging with endurance sports, it can be a pre-potent 1-2 combo unless
you do the right thing, you know unless you lift weights, you eat
enough fat for that cholesterol so that you’re not getting quite as
much of a pregnenolone steal. You don’t do quite as much the longslow training, you do more the short-high intense interval training
like that’s the kind of that a woman should be doing if she’s gonna
train for something like Ironman triathlon and then make sure that
you test your hormones, I mean get a starting point. Know where your
thyroid’s at, know where estrogen is at, know where cortisol is at,
know where insulin is at or glucose is at. I mean I don’t think it’s any
secret. I’m a huge fan of like the performance panel with Wellness FX.
If you don’t wanna do the Performance Panel with Wellness FX then
another really good wholesale in the United States for lab testing and
taking in charge of your own lab testing, one that I also use is Direct
Labs. Direct Labs, you don’t get a physician consultation but you can
still get like for example they’ve got the top 10 health test at Direct
Labs and it will cover most of your hormones, it will cover your red
blood cells, white blood cells, metabolic markers, comprehensive
wellness profile, like a lot of the basics that you need in just one test.
If you’re in the UK, I think we’ve talked about this one before but
there’s Curoseven with Dr. Thomson Lewis who has been on our show
before. She’s a professional triathlete in the UK and she’s a physician
over there and she offers comprehensive testing in the UK that’s
Curoseven. I’ll put a link to that one in the show notes as well along
with DirectLabs and WellnessFX but at least one time, test. Give
yourself a baseline. Know what needs fixing so you’ve got some
direction. That will help tremendously as well. So those are some of
the things that I would do. Those are some of the issues, those are
some of the areas I would come at this from. You know, it doesn’t
matter how healthy your diet is. I know you say that you paleo Shelly
but there are other issues that go above and beyond you avoid grains
or not and hopefully that gives you a little bit of direction to start
Yeah. Even if you’re getting paleo, you can do that compensatory
eating as well where you finish the workout and think either because
of the propaganda you’ve read in the running magazines, that tell you
need to fuel immediately after and get x amount of calories in your
body within 20 minutes of finishing or if you’re doing that whole “I
went out and workout today so I deserve to have an extra piece of
cake or go out with my friends and pig out on some croissant.”
Yeah but you know what, I’m gonna disagree with you there because I
see a lot of diet logs and I don’t find compensatory eating to be a big
issue or as a big of an issue in women who tend to struggle with
weight gain while training for endurance sports as much as cortisol is
an issue as much as hormonal depletion is an issue. I’ve trained
women who are eating 1500 calories a day, training for Ironman
triathlon and getting fat because of these other issues that I talked
about and they’ve got their diet totally in control, they’re like diet
Nazis and compensatory issue, compensatory eating is not an issue.
It’s more of the hormonal disruption, the stress, the loss of muscle
and the over training. So there, you’re wrong. No, but compensatory
I am just.... this is just purely for like, I’ve coached for like 500 people
in especially in group training sessions and I just sometimes have to
bite my tongue when I hear them saying come on everybody, we’ve
finished 20 kilometers. Let’s go stuff French toast over at so and so
and I’m like yeah it’s part of the fun and it’s part of the social aspect
but I certainly look at some of them and think you don’t really need to
refuel right now especially after those 12 gels and the 2 liters of
Gatorade while we were out running.
Yeah it’s kinda weird. There are those people who fall into that
category for sure and then there are people who kinda zips their
mouths shut after a workout and it’s kind of a problem in both
I’m sure Shelly’s not into anybody who’s actually already eating paleo,
probably where enough of their diet and not doing that sort of thing
but the recreational running crown has that tendency.
You know I actually compensatory eat after every podcast I go
through. So much fuel. Our intelligent listeners exhaust my brain so
yeah, I tend to rush off and down mug fulls of dark chocolate cacao
nibs after every podcast so.
Hey Ben, this is Stephen from Atlanta, Georgia. I have a question
about how protein versus whey protein. I generally like to eat my
food, I’m not a big shake maker however, I’m having a discussion
and/or debate with a family member who really likes to have some
extra protein and tells me that the hemp protein is better for you. I
did listen to the fat burning man podcast someone named Ori who
seems to think that the whey protein is better secondary to lucene and
calcium. Please give me some information about the hemp versus
Hemp versus whey. Grunge match. Protein versus protein.
Well you only wanna smoke one and I’ll let you decide which if you
live in Washington State or Colorado.
You know the answer’s pretty easy on this one. Proteins are rated with
a biological value so biological value refers to how well and how
quickly your body actually uses the protein that you consume so a
higher biological value protein would be something you would want
to prioritize post workout and technically because whey has a
significantly higher biological value than hemp. If we’re looking at
this just from a pure post-workout muscle protein synthesis type of
standpoint and you’re going after on amount of muscle gain or
anabolic response from that protein as you can get then you go for a
protein with a high biological value. Whey has a really high biological
value, eggs have a really high biological value, beef, fish, stuff like
that. Pretty much any animal based protein does. At the same time
though, I mean when you look at p-protein, hemp protein, rice
protein, any of these vegetable based proteins, they still are going to
offer you especially when combined, a good amount of all the amino
acids that you need like if you get a hemp rice protein blend or a rice
p-protein blend, you’re still gonna get a good protein mixture unless
you’ve completely exhausted yourself or unless you’re trying to be a
bodybuilder and put on muscle as fast as possible and you want every
last shred of that protein to be soaked up by your muscles as quickly
as possible, it’s really not an issue to doing like a hemp based protein.
Now I tend to bounce around. I have some hemp protein in my pantry
right now. I also have some living protein from living fuel and that’s a
p-rice protein blend and then I have some of the cold process goat
based whey protein from Mount Capra and I just kinda bounce
around depending on what I like. Like honestly, I’ll tend to do a little
bit of whey protein in my morning kale smoothie and a lot of times, in
the afternoon, I’ll put some hemp protein or a p-rice blend into some
coconut milk and have that. I mean the cool thing about hemp is it
does have some really decent amounts of fiber in it. It’s got a lot of
really good omega-3 fatty acids and omega-6 fatty acids in it. No, it
won’t make you high. It’s not psychedelic even though it’s extracted
from the seed of the canibus plant. It doesn’t have any of those
endocannabinoid properties or any of that. At least not that I’m aware
of. Someone knows of someone who consumes whey protein that
gives out that effects, please write into the show immediately. We’ll
send you some Ben Greenfield Fitness gear if you help us with the
secrets of hemp protein. Anyways though, that’s kind of the deal. I’ll
go with an animal based protein if you really really want to get as
much biological values as much as protein, you can go with the
vegetable-based protein though and still do a pretty good job
especially if you combine them like you combine rice and p or
combine hemp and rice and something along those lines.
Very cool and that wraps up our final question for today. Thanks
Our final question of the year.
Of the year. Yes.
So who are we gonna send a free gear package to this week?
We are gonna send a gear package to Billy Satterwhite.
Billy Satterwhite. I love that.
Billy Satterwhite who put an iTunes review up for us, 5 stars. Thank
you Billy, very nice. And the title is Mind is Officially Blown.
Let’s not make any Viagra for your brain jokes on that one.
Insert a big explosion. Alright and then Billy says there are trunks of
my brain all over the room because Ben Greenfield literally blew my
mind with another awesome podcast. But seriously, I’ve been
checking out this podcast for a little over a year and it’s astonishing
how much I’ve learned. The knowledge that Ben and Brock (Thank
you for including me on that) share for no cost at all (also thanks for
pointing that out that it’s free) is invaluable when it comes to taking
care of your mind and your body. I would recommend this podcast
over any other podcast for anyone who needs an all inclusive resource
to understand fitness, nutrition, and long-term health. By the way,
Ben would you mind if I came over to clean my delicates on your
Billy, I don’t know. Billy could be a girl name or a boy name.
Yeah, could be a very sexy Jessa.
Either way, I’d have to ask my wife and probably if you’re a dude
Billy, I’d have to say that I’d rather not have your delicates on my
washboard abs. However, that’s fantastic that we blew your mind and
there are chunks of brain all over your room.
Brain matter all over the place.
So I will, I’ll give a gear package out to Billy. Billy email
Ben@bengreenfieldfitness.com, include your address and we’ll send
bengreenfieldfitness.com/gear right out to ya and if you’re listening
in, you can leave your review over at iTunes. You can also go make a
donation to the podcast by visiting the show notes over at
bengreenfieldfitness.com/266. You can get a free gift from Brock and
I. Free video gift if you go to giftfromben.com and then finally, don’t
forget, if you have one more url that you would like to go to while
you’re twiddling your thumbs in the New Year...
Cause you’ve got nothing else to do.
You have enough to do. Go to bengreenfieldfitness.com/love and tell
your friends about the show so I think that wraps up all the URL’s
that we have to give to people and now we can go pop up in a bottle