Podcast #276 from http://www.bengreenfieldfitness.com/2014/03/276-5-ways-to-
Introduction: In today’s episode of the Ben Greenfield fitness podcast: 5 Ways To
Get Fit In Your Car, How To Drink Less Alcohol, Natural Malaria
Remedies, Headaches From Swimming, 4 Ways To Avoid Heart
Arrhythmias, and Supplements for Hepatitis B.
Welcome to the bengreenfieldfitness.com podcast. We provide you
with free exercise, nutrition, weight loss, triathlon, and wellness
advice from the top fitness experts in the nation. So whether you’re
an Ironman triathlete, or you’re just trying to shed a few pounds, get
ready for none run-of-the-mill, cutting edge content from
Brock: Good mornin’ to you!
Ben: Good morning Brock! How are you doin’?
Brock: Despite the fact that I went to bed at 9 PM--ish last night and then
was wide awake between 2 and 4 AM and then went back to sleep,
I’m actually, I look good, I feel good, yeah.
Ben: Yeah, you gotta get your beauty sleep for the podcast. You know
Brock: I’m simply gorgeous right now.
Ben: What’s actually important I think prior to podcasting is sleep
deprivation because then you get your sexy, low morning voice, I
think that help so far that….
Brock: I just smoke a pack of cigarettes, that helps.
Ben: That also too helps out. Speaking of smoking cigarettes and dumping
toxins into your body we just got back from Florida two days ago and
there was a notice on my door that they found a bunch of E coli in our
municipal water supply and they have heavily chlorinated the….
Ben: Heavily, heavily chlorinated the water to the extent where my wife got
chlorinated water on her shirt and like, bleached her shirt. So we’re
boiling the water to kill the E coli and we’re letting it sit at the corner
kinda wades off the top of the water which happens if you let it sit like
an open jar and then….
Brock: And when they call it off gassing.
Ben: Yeah, it off gases. Just like me after I’ve had a lot of resistance starch
and then adding lots of vitamin C and iodine and stuff to try and
mitigate some of the damage of chlorine toxicity but man, yeah.
Brock: That’s replacing E Coli with something almost as dangerous in a
different sort of a….
Ben: In retrospect you probably could’ve just gone to the grocery store and
bottom at a Pellegrino.
Brock: Once again if you do not already follow Ben on
twitter.com/bengreenfield, there’s something seriously wrong with
you because there are awesome news flashes coming out everyday
sometimes twice a day and you’re missin’ them.
Ben: Hmm, that’s right serious and all.
Brock: But you don’t miss them forever if you pay attention right now.
Ben: So here is the first news flash that I put out and it was about getting
the most bang for your buck out of high intensity interval training. So
there was a study that just appeared in the March 2014 Journal of
Strength and Conditioning Research on comparison of an elliptical
trainer with the arm little things on it.
Brock: Okay so yeah, with the arm not just a foot one. Once you said the
feeter it’s such a kinda waste of time.
Ben: Those are the one that we may use at the gym while we’re reading
Brock: Yeah or fashion magazines.
Ben: Yes exactly so….
Brock: Actually I’ve seen dudes doing exactly the same thing.
Ben: Yeah, exactly that, are watching TV. So although I have to admit that I
did some phone calls from the elliptical trainer at the hotel last week
while I was on vacation so.
Brock: Yeah, but you could be using the armed one for that.
Ben: Hmm, it’s kinda like a standing workstation except that a standing
elliptical station. Anyway, the elliptical trainer was compared to a
bicycle in terms of its ability to predict power and be used as wingate
test in sport science is a 30 seconds all out protocol designed to
predict power and it turns out that the wingate test performed on an
elliptical trainer was able to elicit a far greater muscular contraction
and a bigger contribution from every energy system (meaning your
oxidative energy system, your creatine phospholytic energy system,
your glycolytic glucose utilizing energy system) basically, it blew the
bike out of the water in terms of the amount of energy turnover that
occurs when you use an elliptical trainer. So it turns out that if you’re
gonna do a high intensity interval training and you’re able to choose
between a bicycle and say like an elliptical trainer with the arm action
or something else in its arm like say like a rowing machine or even
hopping on like a steramill holding some dumbbells or burpees or
something like that.
Contributing the upper body to the high intensity interval training
session does indeed cause a pretty significant increase in energy
system contribution during the interval and also they looked at post
exercise oxygen uptake or how long it could boost your metabolism
afterwards exactly and it will significantly greater to. So there you go,
there is a good use for those funky looking elliptical trainers at the
gym. Another study looked at body weight circuit vs. strength training
for runners and I thought this one was really interesting. What they
did was they took a bunch of runners and they put one group through
a body weight circuit and this was like squats, pushups, lunges,
situps, calf raises, back extensions, planks and step-ups and they have
Brock: That’s all my favorites.
Ben: Yeah, all of our favorite things. They were doing about 45 seconds on,
15 seconds off kind of traditional circuit style training. They actually
see a lot of endurance athletes especially doing and then they took
another group of folks and they put them through strength training.
So they used squat, they used leg press, box jumps, vertical jumps and
situps (not my favorite exercise, throwing situps in there I don’t know
why they did that) but they were using low amount of sets just 1-2
sets, 6-8 repetitions, about 2-3 minutes recovery between each set.
Kind of a traditional strength training protocol and what they found
was that compared to the circuit training, the strength training
resulted in a significant improvement in endurance performance
particularly via a greater neuromuscular recruitment of muscle tissue
during endurance training. And so it was really interesting it turns
out that if you have to choose between what might seem logical which
would be like a cardio metabolic style weight training circuit or body
weight circuit vs. kinda like a little bit more slow controlled strength
training with long rest periods it turns out that the strength training
gives you better bang for your buck when it comes to endurance
Brock: Wait, slow strength training?
Ben: Yeah exactly. Well I should put it this way, not slow strength training
but strength training that is not metabolically demanding as like a
circuit training protocol.
Ben: So really interesting kinda flies in the face of what you would think
would be like the logical thing to do if you’re an endurance athlete at
the gym but it turns out that strength training compared to circuit
training especially like strength training with a little bit longer rest
periods and using heavy weight, low reps, that actually gives you
more bang for your buck. So there you go.
Brock: Well but I’m gonna just sort of be double fed because here if you were
to include both like I look at the body weight circuits as being more of
an injury prevention kinda thing where the other like you’re saying
that this like strength training is more about recruiting more muscle
fibers and getting more endurance out of it. So it sort of served a
different purpose don’t they?
Ben: Well I’m gonna be the devil’s advocate and I ask you how the heck
would a body weight circuit decrease injury compared to more
intensive strength training circuit or strength?
Brock: I’m just thinking I guess in particular I was thinking that the workout
that they used in the study like certainly this situps for one vs. like
doing some body weight lunges and hip hikes and those sort of things.
Ben: Yeah, I think ultimately both of the types of training that they used in
the study could be improved in terms of there you know like a
strength training program, yeah, what you could do with the a
strength training program is you do your full body strength training
type of exercises but then you add in some of lighter kinda body
weight exercises for injury prevention. But ultimately what it comes
down to is body weight circuit training vs. strength training, the
strength training wins hands down when it comes to making you say
like a better runner.
Brock: Yeah, so it’s really like we’re sort of – I guess I got a little too focused
on what the exercises they were actually using vs. the idea behind the
exercises or the style they were doing it in.
Ben: Yeah, you know you need a cup of coffee.
Brock: I’ve had two, I don’t think – maybe I’ve had too many.
Ben: Like I’ve had my aeropress and I got the new steal filter on it so there
Brock: I actually had some real upgraded high what you called brain octane
in my coffee this morning. The real stuff.
Ben: Nice, nice. That’s like the fractionated medium chained triglyceride
oil that’s got higher levels of caprylic acid in it. So you got even
Brock: Yeah, I’m going with just regular MCT oil and today I went for the
brain octane. I did back off by a tablespoon just to avoid some
potential disaster pants but no problem so far.
Ben: Well you’re more jacked on ketones than I am and keep me posted on
the disaster pants as we progress through today’s podcast.
Brock: Like suddenly I drop the microphone you’ll know why. Sorry folks,
derailed everything there.
Ben: There you go. So the next study that was looked at was combining
sprint training and strength training with strength training by itself
so basically putting high intensity interval training in with a strength
training session and traditionally what folks have believed is that
when you combine high intensity cardio with strength training like
that, you not only inhibit strength gains but you inhibit your ability to
gain or maintain muscle as well because it’s just too much cardio
mixed in with the strength training. Well, what this study showed was
that when you combine strength training with high intensity interval
training sessions done during the strength session like doing some
sprints at the end of your strength training workout or even mixed in
with some of your strength training sets, not only do you get zero
deficit in the amount of strength that you build and the amount of
muscle that you’re able to build but you get over a 10% increase in
endurance capacity and almost a 10% increase in power production as
well. So it turns out that you can actually combine high intensity
interval training session. You can do it at the same time as you do
strength training and you can kinda get the best of both worlds. So
the title of the study was Maximal Strength, Power, and Aerobic
Endurance Adaptations to Concurrent Strength and Sprint Interval
Training. Concurrent training refers to that combination of cardio
and strength when you see that refer to typically where so you can
have your cake and eat it too.
Brock: So it that’s sort of the backbone of like something like crossfit?
Ben: You know, it is somewhat similar to crossfit. Doing some metabolic
style training at the same time that you do your strength training. So
yeah, absolutely and like the previous study that we looked into that
we just got on talking about that doesn’t mean that you combine like
body weight circuits like lighter weight, higher reps circuits with a
high intensity interval training. It’s looking like from both of these
studies that really take it the most bang for your buck and it kinda get
the ultimate workout you combine heavier lifting with some
metabolic sets thrown in during the heavier lifting and as long as you
don’t overdo it, it really gives you some pretty cool performance
Brock: Yeah, yeah, I think that’s the key there like that just sounds like a rest
key for overtraining for me in some ways but if you can keep it under
control you can really make some gains.
Ben: Yeah and that’s where you look at say like a crossfitter like you
mentioned Brock that’s a great workout done 2-3 times a week but
once you take a crossfitter and you know – I’ve worked with several
and you start to track heart rate variability which is a really really
good way to track the response of the nervous system to workout, you
find that you tend to have a really hard time keeping your heart rate
variability and your nervous system recovered once you exceed about
3 crossfit workout a week. So you know, the stuff is good but only
done in moderation and in between each of those tough days you just
do some yoga, some light swimming, some easy kinda fat burning
type of workouts, that type of thing that’s really good mix vs. doing
something very very metabolically intensive everyday. And then
another thing I wanted to mention was antioxidants and this was a
really good study over at our friend Mark Sisson’s Mark’s Daily Apple
website where he ask whether antioxidants supplements are effective
and looked at a lot of the studies that have been done on whether or
not antioxidants actually work and there are few things that it really
depends on. It depends on how much oxidative stress you have for
one so he mentioned how giving antioxidant supplements to people
who have elevated oxidative stress markers such as cardio vascular
heart disease patients actually worked whereas folks who had lower
amounts of oxidative stress doesn’t really seem to do much benefit
It depends on age….
Brock: That makes sense. If you don’t have….
Ben: Yeah, I mean that one makes really, really good sense but it also
depends on age. So for example in elderly exercisers, antioxidant
seems to enhance the effects of exercise whereas they don’t seem to
have as bigger an effect upon younger folks who are exercising. It
depends on your body composition so what they found was that obese
and overweight people who use antioxidants tend to respond better to
them when it comes to fat loss and response to exercise vs. folks who
aren’t overweight and obese. And then they also found that the more
antioxidants that you take the higher your tolerance for greater
exercise intensities meaning that even though antioxidants have been
shown in many studies to either not effect exercise or even to reduce
the effect of exercise once you get into high intensity interval training
and very metabolic intensive exercise that’s where antioxidants tend
to give benefit. So what most of the studies are pointing to because I
know there’s this question that goes back and forth about “Should I
take antioxidants, should I not? Are they gonna reduce the effects of
exercise, are they not?” what it turns out to be is that if you are a)
unhealthy with a high level of oxidative stress from toxins, pollutants,
unhealthy diet, being overweight and having a lot of the inflammation
produced from fat cells that type of thing. Antioxidants seem to help
in that situation, they also seem to help on a situation where you are
dumping a bunch of oxidative stress on your body from a high level of
exercise or very intense level of exercise. You know like ironman
triathlon training or a ton of crossfit sessions that type of thing.
However, if you’re a healthy person who’s not over doing it on
exercise you know maybe doing you’re 30-60 minutes of smart
exercise per day, not beating up your body too much, not creating a
lot of oxidative stress, in that situation you might actually not be the
person who benefit from antioxidant. What I’ve personally started
doing with antioxidant based off all the studies that have been coming
out is I dose with them accordingly. So on an easy recovery day like
let’s say they may have a yoga session or a light swim, I don’t use for
example one of the brands of antioxidant that I use is this little packet
shot that was designed by my doctor called Lifeshotz and it’s just a
mix of 12 different wild plant extracts that help to protect your body
from environmental stressors while on an easy day, I don’t really need
to be taking that type of thing and it turns out base on research on
antioxidants that that may actually blunt some of my body’s ability to
be able to step up its own antioxidant production especially on an
easy day where I don’t need those but on a very stressful day, on a day
where perhaps I am drinking much of chlorine that’s been dumped
into my municipal water supply or on a day where I’ve been for
example flying on an airplane doing a lot of travelling on a big city
with toxins and pollutants and stuff like that. That’s when I will say
“Okay, this is gonna be an antioxidant dosing day,” and that’s when
I’ll take it. So I think that’s what people need to realize is if you have
some kind of supplement that has antioxidants in it, you don’t need to
use it everyday. It would just be one of those things where you kinda
you pull it out and dose as needed on the days where you are
experiencing a higher than normal level of oxidative stress.
Brock: I’ve actually been using it when I’ve had a couple of drinks and then
like way before bed I just found this stuff – this company called Rain
International sent me some stuff called Soul that I have been using
occasionally after a couple of drinks right before bed thinking that
might help things clean up a little bit.
Ben: Nice. Sounds like a very emotional antioxidant.
Brock: It is. Yeah, it’s very gentle for hippie.
Ben: Do you weep when you take it?
Brock: A little bit, yeah.
Ben: Yeah, just a little tear.
Brock: Just one single tear down my left cheek.
Ben: Here comes the rain. Okay, so the last thing is that I wanted to
mention to folks that WellnessFx, the company that I do consulting
for, they send me a lot of their triathletes and crossfitters and folks
like that to look at their blood and biomarkers. They have what’s
called a performance panel which they look at a lot of different
performance parameters in athletes like testosterone, triglycerides
and cholesterol inflammation, HSCRP, thyroid, blood sugar, liver
health, kidney health and then some of the things that athletes send
to be deficient in or have issues with like DHEA. Sex hormone
binding globulin, cortisol, insulin, vitamin D, magnesium, the price to
that panel used to be $699 and they just dropped it to $479.
So, that’s our new price, I’ll put a link in the show notes over at
bengreenfieldfitness.com/276 over to their new panel but it’s pretty
significant drop in price so I’d thought I let our listeners know it’s
primarily just for the U.S. but for U.S. listeners you may want to
check out that WellnessFx performance panel and when you get
tested you can actually request me as your consultant, your friendly
neighborhood blood consultant if you want me to take a look at your
results so there you go.
Ben: So Brock, you just actually featured an interview in the Ben
Greenfield fitness app. Well, can you tell me a little bit about it ‘cause
I actually haven’t listened in yet.
Brock: Yeah, well it’s a – I’ve fellow named Troy Delaney who’s from a
company called Evolved NS. They make a huge line of supplements,
they’ve got all kinds of stuff. He actually send a bunch of stuff to you
and I a few months ago and I decided instead of just sitting around
and talking about how awesome their company is, and all that kind of
stuff that I actually pick his brain about how supplements are made,
how you can get some extra quality control in there, what the steps
are that actually certified as like different certifications for the
supplements and all that kind of stuff basically put him through the
ringer on everything that he’s learned from starting this supplement
company about, things that we should probably know.
Ben: Yeah, you grilled that ha.
Brock: I totally grilled them, yeah.
Brock: T’was good he knows those stuff and it was pretty informative.
Ben: Well, it’s very, very difficult actually to get access to those kind of
interview and I’ll tell folks how you do it. First, you go to
bengreenfieldfitness.com/app where you go to the iTunes store and
search for Ben Greenfield and then you pay the enormous amount of
nothing and download the app and that’s it.
Brock: That’s pretty complicated.
Ben: So the Ben Greenfield app is totally free, it gives you access to a bunch
of extra interviews that we do as well as like having the show notes
and all the podcast kinda all in one place. We’ve got a google version
or what you call it an android version, (where the kids call it these
days the android) and an iTunes version or iPhone version. Super
easy again free, if you don’t have the app yet you should grab it and
yeah like Brock, Brock has a new interview on kinda like you know
the supplements 101 and how they’re made in there and there’s a ton
hundreds and hundreds of other podcast and insider step inside the
app so check that out.
Brock: It’s really well with your premium subscription too, just put your
name and password and all of a sudden Boom! You’ve got access to
everything if you’re a premium member.
Ben: Yup, so check that out and what else? Oh, you know what? It’s sitting
right in front of me that I’m actually, I’m holding it now. Did you hear
that? That is the brand new copy of Beyond Training. It has actually
shipped, I don’t – I have like an advanced copy ‘cause I wrote it so
they sent me an advanced copy. They’re kind enough to do that –
beautiful book though if I don’t say so much myself. It looks like
according to the inside cover here, it’s retailing for 29.95 if you pre-
order off Amazon I think you get $10 cheaper than that.
Ben: You can of course go over to beyondtrainingbook.com and as it says
on the inside cover, let me read this to you Brock…. And oh by the
way, in the acknowledgment it says, “Brock, Brock Armstrong.
Thanks to Brock Armstrong, my sidekick on the podcast and trusted
go to man for strange tests.” (laughs) But here’s what it says for those
who don’t know about this book when we open it. It says, “This book
is for every high achiever, exercise enthusiast, weekend moyer, Gym
Junky biohacker and health nut who wants to achieve amazing feats
of physical, mental, and lifestyle performance without destroying
their body, mind, and life.” See?
Brock: I like how inclusive that list is.
Ben: Extremely inclusive.
Brock: I don’t think you missed anybody.
Ben: Yeah, nobody. So there you go. Check it out beyondtrainingbook.com.
It’s real! I’m actually holding it so it must be real. I wasn’t lying, the
book was actually written and it’s here now. So check that out, grab
that and what else? We’ve got the men’s health contest.
Brock: Yeah! I checked yesterday, I haven’t look today and somebody’s
actually ahead of you. Votes.
Ben: Uhm, how many votes did they have?
Brock: I think it was like 319 or something.
Ben: Oh oh, we got to mobilize folks so if you want to vote for me to be
named by Men’s Health as a fitness professional who has a top mind
in the field and potentially be the next big name in fitness, head over
to bengreenfieldfitness.com/menshealth. Do us a solid and vote over
there, vote multiple times, you could vote everyday. I just leave a little
browser window open and go in there and vote everyday so check that
out at bengreenfieldfitness.com/menshealth and anything else Brock?
I think that is – oh, one other thing about the book, I’ve got a bunch
of free hidden chapters in the book, audio downloads, extra videos
and stuff, totally free over on our bit torrent page at
bengreenfieldfitness.com/torrent. Now if these are too many url for
you to remember, just head over to our show notes at
bengreenfieldfitness.com/276 that’s really all you need to remember
‘cause everything we talked about and also all the resources we give
out for our questions and stuff like that. The links to the study we’ve
talked about, everything is over there. So check that out.
Brock: And if you have the app you don’t even have to remember that much,
just go to the app and click on the episode.
Ben: That’s right you just open your phone.
Get the inside ads from Ben Greenfield delivered straight to your
phone. Just text the word “fitness” to 411247 and you’ll instantly get
inclusive VIP discounts and insider tips that no one else will ever see
except you. Do it now text the word “fitness” to 411247 and you’ll be
in Ben’s VIP text club for free.
Robert: Hey Ben and Brock, I’m Robert from South Texas and I need some
help maintaining wellness at work. I’m a police officer and believe it
or not we’re not as active as one might think or I even imagined when
I signed up because policing is very retroactive and unfortunately
sometimes I spend up to 7 hours sitting in the car. The cramped up
cockpit full of radios, antennas, computers and then personal gears:
guns and tasers. I’m worried specifically about the in up pollution,
posture problems – I get to constantly turn to the right to type on the
computer, sitting and in the course to poor diet, circadian rhythm
thing if that’s all out of whack as well, getting up and getting out of
the car now is not practical especially it’s not safe for me to walk
around and start doing burpees in a middle of parking lot or some
parking garage. Personally I’m on a ritual inspired plant-based vegan
type of diet, I’m into running, I do a lot of that like a lot of other social
sports that kick balls, doing obstacle races and things like that but you
know, sometimes I go whole shift without eating though because
we’re just so busy or it’s not practical for me to pack my lunch
sometimes I ride my bicycle to work. Trying to get some help but I
can’t carry a bigger lunch bag with all my other equipment on the
bike. So any help you can give me, I’ll appreciate that, it’s Robert and
thank you very much.
Brock: I appreciate I think it’s kinda fun that Robert alluded to it but he
didn’t actually come out and say anything about donuts.
Ben: Uhmm, donuts. (laughs)
Brock: ‘Cause really you can’t think of policeman being lazy without
Ben: And a little cup of like dunkin’ donut’s coffee.
Brock: Yeah some really terrible coffee.
Ben: Really terrible like gas station coffee in the Styrofoam cup, yeah. You
know, there’s so many different directions that we can go with this
question because there’s obviously like Robert talked about EMF
exposure, poor sleep, and erratic diets but one of the things that really
kinda leaps out at me here that pretty palatable for everybody
listening is Robert has to spend a lot of time in his car.
Brock: Seven hours man!
Ben: Yeah, sitting in his car and like he says he just can’t get out of his car
and do burpees or jumping jacks or squats and so what I wanted to
talk about a little bit here is just ways that you could get fit if you are
stuck in your car. And there was this really interesting recent study
that came out that I’ll link to in the show notes that – the title of the
study is Alternating Bouts of Sitting and Standing Attenuate
Postprandial Glucose Response. What that means in a nutshell is that
what they had folks do was they just on an 8 hour work day had them
alternate between 30 minutes of sitting and 30 minutes of standing
using an electric height adjustable workstation.
and what they’ve found was that in the group that did the 30 sitting
followed by the 30 standing for 8 hours vs. the group that just sat for
8 hours, the group that did the sitting and the standing had much
better blood glucose response especially blood glucose response to the
foods that they were eating during the day.
Brock: I wish they had a third group that was just standing.
Ben: Hmm, yeah.
Brock: ‘Cause there’s actually part of me that thinks that maybe the sitting
and standing combination might actually be better than the straight
Ben: Yeah ‘cause you’re moving around.
Brock: Even though that’s what I do the whole day. I stand all day but I get
the feeling sometimes I should sit occasionally.
Ben: Yeah, sit down, stand up, kneel, lunge, I mean like – I go through all
sorts of positions during typical work day. I don’t just like stand there
all day long which can actually be bad for your back and lead to
varicose veins and all sorts of stuff. Like I in sort of different positions
throughout the day like right now I’ve got one leg down – I mean my
flamingo position, I’ve got one leg down in the ground, one leg kinda
way up on the desk and my head tucked into my left armpit. So….
Brock: Tucked under your wing.
Ben: So anyways….
Brock: I get really up by the end of the day I get such tender tootsies when I
spend the entire times standing, that’s my biggest concern.
Ben: I don’t know what a tootsie is in Canada. I can only imagine. The
question is like can you still get the upregulation of like fat burning
enzymes like lipase and some of the control blood sugar by moving
and doing things in your car and I would imagine in those studies
have been done on it but the answer is yes. You can definitely still
engage some muscles, bump up the metabolism a little bit, do some
postular type of exercises and still get fit while you’re sitting in the
car. And I’ve got some ideas for Robert and the rest of our listeners on
ways that you can do that. So the first would be by using isometrics
which are contractions of a muscle without actually the joint. And
some of the better isometrics that you could do in the car would be
first of all, you put your hands on top of the steering wheel and you do
a push down. So obviously the steering wheel is gonna move, I hope
it’s not gonna move. You snap up the steering wheel of your police
car, my apologies but you do push downs. So that straight arms are
slightly bent elbows preferably keep your elbows higher than your
wrist and your hands and you do a push down to engage the lats and
the chest. You can also do bicep squeezes where you grip either side of
the steering wheel and just basically squeeze as hard as possible or
even hold underneath the steering wheel and squeeze up as though
you’re doing a bicep curl. And then the isometric exercise that you
should try is the chest fly where you’ve got one hand on either side of
the steering wheel, you’re contracting your chest and you’re doing like
a fly type of motion. So….
Brock: You crush your steering wheel between your hands.
Ben: Exactly, so steering wheel isometric push downs, hands at top of the
steering wheel, biceps squeezes hands underneath the steering wheel,
and then chest flies hands on either side of the steering wheel.
Brock: And how long would you hold those for?
Ben: Usually isometric it’s pretty good to go from 10-30 seconds. That’s a
good length of time that’s gonna give you pretty solid workout.
Brock: And how many reps?
Ben: Just I mean like you could do one rep, you could do kinda depends on
how long you’re sitting there case in the joint or whatever it is you’re
doing when you sitting in your police car or driving.
Ben: Body weight resistance would be another really good one. Where a
study using a steering steering wheel but you’re just moving your
body. One is the elbow squeeze where – and this one you’ll have to let
go of the steering wheel force so not while you’re actually driving but
if you’re just sitting in the car….
Brock: So steer with your knees.
Ben: That’s right. Steer with your knees or do this in a stopped car or if
you’re a passenger you can do this. You just take both of your elbows,
you touch them in front of your body and you squeeze together as
hard as possible. So you should feel chest contraction when you do
this, a pec contraction.
Brock: I like how I could hear you doing that.
Ben: Yeah hitting my microphone as fast I’m out here. What I call a
commuter crunch where you simply sit up as tall as possible, slightly
arch your back and go through a crunch motion all the way down
until you’re into as much of a crunch as you can get and then you
slowly come back up while resisting your low back. So it’s just a basic
seated crunch same as you would do if you’re using like a seated
crunch machine in the weight room except you’re using your own
body for resistance and if you really do resist yourself you’ll feel this
one. And then another one that’ll especially help out Robert if he’s
having there like reach to the right to use his computer on the car and
kinda twist his torso one way it would just be a basic torso twist where
you put your elbows at your side and you twist your torso in one
direction, twist your torso in another direction and again really resist
and you should feel how you can use your own body weight for
resistant as you twist side to side.
So for body weight resistant, best 3 exercises: the elbow squeeze, the
commuter crunch, and the torso twist. So that would be number 2.
Number 3 would be deep core exercises. So for deep core what I
recommend is first of all the infamous kegel exercise which is where
you squeeze all those little muscles that you would squeeze if you’re
trying to stop the flow of urine. I would hope that our listeners aren’t
forced into situations where they frequently have to stop the flow of
urine but if that is the case you should know how to use those
muscles. They’re also use in other situations of course, we’ll keep this
podcast PG but kegel exercise is squeezing those kinda like urinary
type of muscles as hard as possible holding for about 10 seconds and
then releasing, so that’s number 1. Number 2 would be again the
infamous glute squeeze where you’re just squeezing your butt as hard
as possible holding for about 10 seconds and releasing.
Brock: I believe it’s a clench.
Ben: A clench not a squeeze. And then the last one would be the pelvic tilt
where you’re simply tilting your pelvis back and then tilting it forward
basically getting blood flow going to the pelvis kinda holding it in a
tilted forward position for 5-10 seconds then slowly moving in a tilted
back position holding that and all of our listeners who are driving
right now should be able to be practicing these, if we cause a lot of
Brock: Which I’ll be doing rhythmic thrust with the pelvis bone.
Ben: If we get news in the newspaper or the TV that lots of fit people have
been driving off the road, this is probably due to this podcast. So
that’s number 3, deep core exercise, number 4, the neck isometric. I
do a lot this and was trying to get a thicker neck for body building. I
use a towel for resistance but you could use your hands for resistance
if you wanted to and this simply doing a front contraction where
you’re putting resistance on your forehead and trying to look down as
hard as possible or resisting that and then putting your hand or a
towel on the back of your hand and doing backwards neck isometric
and then of course also you can put the resistance on either side of
your head and do side isometric to one side or the other. So that’s
another really good one – neck isometric.
Brock: That’s a good one for all your turkey necks out there.
Ben: Yes and if you get a headache you’re pressing too hard. Then the last
thing I would recommend and this is something that I’ll toss into my
car when I know I’m going somewhere and I’m gonna be stuck in
traffic for a while like LA for example and I’ve got one in my truck and
one out in our Rav 4 also and that’s a powerlung and this is
something that we talked about a couple of weeks in a podcast with a
folk who designed this resisted breathing device but you can literally
– yeah, exactly you can do 10 reps of 3 seconds out, 3 seconds in
using this powerlung. It’s a spring loaded resisted breathing device
and we actually have, they give all of our listeners a 25% discount on
powerlungs. What you do is you go to the powerlung website, we’ll
link to that over at bengreenfieldfitness.com/276 and the code is bgf
(as in Ben Greenfield fitness) 025 so bgf025 and get 25% discount of
powerlung. I’ll recommend there – I think it’s called there sport
model I believe.
Brock: Yeah, yeah I think it’s the green one.
Ben: Yeah, the green one is really good like you get a really decent amount
Brock: It’s hard, it’s really hard.
Ben: Yeah, it is tough if you jack the resistance all the way up, you can go
blue in the face. I’ll use it in an airplane sometimes too, I found that
after an airplane flight if I use it while I’m waiting for the plane to de-
board just like again 10 reps of about 3 seconds in, 3 seconds out, I
feel way better when I get off the plane. It almost like re-oxygenate
your body. So through powerlung, yeah, it works well. Through a
powerlung in your blood box I mean next best thing is you use this
box breathing like do deep diagphramatic breathing, box breathing is
like 5 second inhale hold for 5 seconds 5 second exhale that type of
thing but really like a resisted breathing device like a powerlung will
work much better too.
Brock: Or stop at McDonald’s and get a straw.
Ben: I was gonna say….
Brock: Suck the straw….
Ben: We’re on the same way of like the tiny little plastic straw that you
have in your cheapo coffee cup, that’s another option.
Brock: Oh yeah, yeah there you go, Dunkin Donuts have them.
Ben: So there you go, you got steering wheel isometrics, body weight
resistant exercises, deep core exercises, neck isometrics and then
resisted breathing. I’ll put this list in the show notes over at
bengreenfieldfitness.com/276 for Robert and all of our other police
officer listeners to listen into and there we’ve done our work to stop
crime for the day Brock.
Jean: Hi Ben, this is Jean. I have a question. I was wondering if people are
affected differently, physiologically by alcohol. My husband and I will
have in the evening sometimes and if I overdo it I am a completely
different person than I am. Normally I get more argumentative and
I’m just one of those people that can’t overdo it while at least just
somebody that is have to fall asleep or it is really negatively affects
me? I also have to be honest, that I’m concerned that if I have one
glass of wine I want to and so on so on, he’s the same way I guess but
for me it seems to be harder to control. I’m not somebody that I
wouldn’t concern myself to be an alcoholic. I don’t drink everyday or
anything like that but it’s definitely more of an effort for me to say
just have one glass compared to my husband and I also feel that there
are some negative consequences if I just say ______ [0:41:12.3] who
cares and just as I have more than I should. I just wanted to see if
there is a different way that alcohol physically affects people and if
there’s some people that like me possibly that just plain all shouldn’t
drink because of maybe genetic issue or control, so I just wanted to
get your thoughts on that and then also maybe some tips on if you’re
gonna have one making it just one but I look forward to hearing your
Brock: I think I fall into the same category as Jean. I get a little crumpy
sometimes when I’m drinking, a little aggressive.
Ben: Uhm, yeah.
Brock: I’m the guy who pokes you in the chest, hey, hey.
Ben: Yeah, yeah you’re the guy who I punched in the face.
Brock: Pretty much ha. It happened a couple of times.
Ben: The effects of alcohol are definitely going to be different from person
to person and that’s just because alcohol is metabolize differently in
people. So genetics is one thing that will affect this and any of us who
have hang out with folks of for example eastern Asian heritage when
drinking. Know that they have lower levels of alcohol dehydrogenase
sometimes none existent levels of that. They can get very red in the
face and drunk or nauseous or get rapid heartbeat very, very quickly
when drinking alcohol and it can actually make drinking very
unpleasant if you tend to come from that population. And this just a
genetic difference in the amount of enzymes that are produced and
people from different ethnic groups can have higher or lower rates of
alcohol related problems depending on the type of enzymes that they
produced for metabolizing alcohol. So there’s actually 3 different
enzymes, it’s not just alcohol dehydrogenase I’d forget the names of
the other enzymes but what it comes down to is that your genetics
may affect your ability to breakdown alcohol or how fast or slow you
metabolize alcohol. Interestingly, 23andme genetic testing kind of
allows you to do something like look into your rate of caffeine
metabolizing. As far as I know they don’t reveal anything about
alcohol metabolizing but there is an interesting study out there that
shows that there’s a specific gene that you have. It’s the same gene
responsible for your response to smoking behavior and your response
to nicotine and what that gene shows is that some people have a
greater almost like addiction to nicotine than others. And it’s based
on specific genotype, it’s a gene called RS105 something something.
Ben: Yeah exactly and that’s what I would have named it and what they
found is that when you have both copies of this specific part of this
gene that you tend to be more easily addicted to nicotine and more
easily addicted to alcohol and be at a higher risk of abusing those and
that’s actually a genetic signature that you can look at in 23andme
and I can link over to exactly which it’s called a snip or an snp. I can
tell exactly which one that is, you can get 23andme.com genetic
testing and go see if you happen to have 2 copies of that specific
marker and you would know if you happen to be one of those people
who might be more prone to alcohol abuse. So there’s that. Weight is
gonna affect things obviously so the extent of alcohol’s affect on the
central nervous system is gonna depend how much alcohol is in your
blood and generally the lower your body weight the less blood you
have and the less water you have in your blood.
So the more water you have in your blood and the more blood you
have period the more deluded alcohol that you drink is gonna be. So
the smaller that you are the more that alcohol is gonna affect you
which is one reason that women are gonna be more affected by
alcohol. Another reason is that women tend to simply metabolize
alcohol a little bit more slowly. So alcohol stays in our body for a long
period of time and there are certainly some women that can drink me
under the table so I don’t know this is universally true like when I
went to ______ [0:45:37.7] for my brother’s wedding, there were 80
yr old grandmas drinking me under the table over there just because
of their tolerance and the extent to which they you know vodka for
example is a stable part of their culture but generally because of
weights smaller size, less water and less blood overall. Women tend to
be able to handle alcohol a little bit less than men. Age affect things as
well, as you get older you get a higher fat-to-muscle ratio generally
you tend to have lower blood volume and less body water generally
and so any given amount of alcohol is gonna result in a higher
concentration of alcohol in your blood compared to say like a younger
person who might weigh the same as you so this can also mean that
the older you get the less you’re gonna find you’re able to tolerate
alcohol. Again there is that salty old person you know stereo-type that
I think would probably defy this but in most cases the older that you
get especially once you get above 65 you’re gonna find that you might
feel your drinks a little bit more just because of less water in the blood
and less blood volume overall. So that’s another thing to think about.
The amount of food in your stomach is obviously can affect things,
any type of medications like blood thinners or even if you doing like a
high dose fish oil, you’re gonna be more prone to feeling alcohol
because your blood is gonna be thinner. A lot of anti-depressant or
anti-anxiety drugs can affect this as well so you know the type of
medications that you take are gonna affect your alcohol tolerance
also. Ultimately there are definitely some people who base on their
genetics based off of specific gene markers, based off their sex, based
off their weight, based off their age are gonna respond different
physiologically to alcohol. One of the tips that I would give you
however if you tend to have a really hard time having just one drink
would be to comment this from a dopamine perspective. So what that
means is a lot of times substance abuse is based off of you looking for
that increase in dopamine that you get when you take any given
amount of the substance alcohol, nicotine, whatever. And there’s
actually a specific compound called mucuna dopa also known as l-
dopa that you can get in supplement form and a lot of times it’s use to
help with sleep or with insomnia, it can use to simply trigger good
feelings so it can be use for example depression like symptoms but it
can also be used to almost give you that same feeling that you’d get if
you’re like eat chocolate, eat carbs, drink alcohol like things that tend
to be common food or drink based stimulants for people. [0:48:27.8]
and you can take L-dopa at a time that you would normally be
wanting to use alcohol like say at night, after work maybe you know,
an hour after dinner or half hour before dinner, something like that.
You can get a dopamine release that replaces what you’re looking for
from that substance and you can get L-dopa you know, it’s just a
natural herbal remedy. You can order that stuff off at you know,
Amazon for example, and I’ll put a link in the show notes but it can be
used as an alternative to caffeine, to alcohol, to really any stimulant
that’s going to give you that dopamine fix so it’s just basically
stimulating the dopamine producing neurons in your brain so I
wouldn’t overuse this stuff but it’s something you can at least
experiment with a little bit to see if that helps you out so it’s called
Mukuna Dopa or L-dopa. And that’s something that you could
Summer: Hi this is Summer from Eastern Oregon and my question is about GI
distress. I also had some problems in that direction since about 2008
which is when I started running anything over 2-3 miles. I agree in
what you have to say about fodmaps and I think they’re useful but I’ve
currently went to, I recently went to Uganda and I had to be on the
malaria medication and it’s a weekly mefloquine so I take it weekly
and it’s crazy because right after I take it, I feel really great, I can run
without issues but by the end of the week, right before my next dose
I’m right back to where I started and so I’m wondering what that says
about my GI problems and I would appreciate your input.
Thank you very much and I also wanted to say that I think Brock is
amazing too. Thank you.
Brock: Thanks Summer, I think you’re amazing too.
Ben: Summer-Brock love fest. Let’s answer the question here.
Ben: Too carried away. I’m just jealous, I didn’t get a shout out. So
anyways, yeah this mefloquine is pretty nasty stuff, it’s better known
as lariam but it has some really weird effects on mental health and it’s
actually described by some doctors as a modern day agent orange
because of its toxicity. So a lot of times they’d give this stuff like
soldiers or people who are like going to sub-Saharan Africa or parts of
Latin America or Southeast Asia, or areas where malaria is a concern
but like the US military has actually banned lariam on safety grounds
because of hallucinations, psychotic behavior, suicidal inclinations,
and then also physical side effects that range from everything from
internal bleeding to liver damage to lung damage so there are
neurological issues that can cause, there are psychiatric issues, there
are gut issues, that would lead me to not recommend this stuff as like
the top thing to use as an anti-malarial and you can actually look up
and read a bunch of stories about military suicides and murders and
incidents of self-harm directly linked to the use of this anti-malarial
so I’m not a huge fan of this stuff. There are pharmaceuticals that are
typically prescribed for malaria that are safer, a lot of times they are
more expensive like you can pay up to $4 per tablet for this stuff but
like a malarone is one popular one and that’s basically atovaquone or
proguanil hydrochloride but the brand name is typically malarone,
that’s a pretty good alternative to lariam. Doxycycline is an antibiotic,
it’s been proven effective in preventing malaria. I’m not a huge fan of
antibiotics for a variety of reasons when it comes to gut flora but I
mean even that would be safer than this stuff. You know, there are
some natural alternatives you can go after for malaria as well and I’ll
address the gut issues here in a second and kind of like what you can
do you know, even people who are not in anti-malaria who are
listening in who just wanna address gut issues when they’re running,
I definitely have some ideas for you and we’ll get into that in a little
bit but first let’s talk about some natural herbal alternatives that have
kind of been out there for malaria. So Chinese herbal medicine has
used a specific treatment for malaria for a thousand years and it’s
basically a sweet wormwood shrub and it’s called artemisinin and you
can get this stuff off of like Amazon for example as an herb and it’s
actually regardless, a very natural drug against malaria and it’s easy
to get your hands on, totally natural, not a lot of side effects from this
stuff, and you know, it’s appeared on natural websites like natural
news and mercola as a pretty decent way that you can you can have
anti-malarial and not get a lot of these neuropsychiatric or gut effects
or something like lariam or an antibiotic. Now, there are some other
things that you can combine with it to help out with its effects so
arginine, a natural amino acid is again something you can easily get
off you know, some website or health food store. Arginine seems to
work very very well when combined with this stuff as an anti-malarial
and then the other thing that seems to work really well when
combined with this artemisinin is garlic. So garlic is obviously active
against a lot of different viruses and fungi and bacteria and cancer but
there was specifically a study back in 2001 that revealed that garlic
has a really good potential in fighting malarial infections. Now, this is
like the fresh garlic, like the stuff with active allicin so if you’re gonna
use a garlic supplement rather than fresh garlic, use what’s called an
enteric coated garlic supplement which is going to allow that active
component to not get destroyed by your stomach when you take it. So
that’s another thing that you could use and then the other thing that
you could just use like a natural repellent against mosquitoes would
be cinnamon oil and cinnamon oil has been shown to be even more
effective than the traditional, I’m blanking on the name of it now, the
lemongrass - the stuff that you’d see use in a lot of Eastern Asian
countries to fight off mosquitoes. Well cinnamon oil seems to be more
effective at repelling mosquitoes obviously which are gonna be some
pretty good big carriers of malaria.
And one of the main ways you would get exposed to malaria. The cool
thing is that garlic is not only effective in fighting malarial infections
but a lot of times when you have garlic kinda come out of your pores,
you tend to be less attractive to mosquitoes as well so that’s another
kind of bonus for garlic and I always said it was interesting whenever
we’d go on family vacations. My mom would never get bitten by
mosquitoes and for blood pressure because her family has genetic
high blood pressure. She’s always taking garlic and she would never
be the person that got bitten by mosquitoes. That’s really interesting.
So garlic is another one that you could look into. I’ll put a link to a lot
of these stuff over in the show notes if you wanna look into like the
enteric coated of garlic, the artemisinin that you can get as an herb,
the arginine, and some of these things. Now, as far as gut issues, if
you have gut issues when you’re running and you wanna figure out
how to run long distances without GI distress, some of the better
things that you can do would be first of all, this fodmap diet that
Summer talks about, the low fodmap diet. A low fodmap diet
eliminates what fodmap stands for which is, what is it, fructanes,
oligo-saccharides, disaccharides, monosaccharides, and polyols, so
low fodmap diet. I actually have a 2 whole pages of my new book that
I just talked about where I have this full chart of like all the fodmap
foods and which ones to avoid but you could also, you could google
fodmap diet and print that out, keep it in your refrigerator, kinda
start to get familiar with a lot of these fodmap foods that you might
do just fine with until you start running, until you get a lot of these
blood flow kinda diverted away from your stomach and that’s when
fodmaps can start to ferment and cause some issues in your digestive
tract so we’re talking about like onions, garlic, wheat, apple, stuff like
that. You tend to avoid.
Brock: So really, they won’t bother you at all until you start to do some sort
of physical activity?
Ben: Well it depends on the person. But I found out with a lot of athletes,
the fermentable foods don’t bother them until they start to exercise
and that’s when it becomes an issue.
Ben: So yeah. So avoiding fodmaps just like for example on your long run
days and just eating really simple you know, like if you’re gonna do a
starch, like a white rice or a sweet potato, you’d have to skin sweet
potato, without the skin, or skinned yam or just really simple foods
and even seeds and some of the fiber and the shards in those can
cause issues so you know, doing something crucial like a nut-butter
and you know, maybe a little bit of sea salt, things of that nature can
be much much better and that used to be one of my go-to pre-run
meals with sweet potatoes and yeah, just a little bit of almond butter
and sea salt and now it’s, now that I am fat-adapted and I am doing
the high fat thing for so long, I don’t eat anything for long run, or long
bike ride, you know sometimes I’ll take a little bit of amino acids so I
don’t cannibalize lean muscle mass but that’s about it. So the
Fodmap, the little fodmap thing can help out quite a bit. Colostrum is
another biggie especially if you find that you tend to get gut issues
and you live in a hot area because colostrum can decrease gut
permeability in hot conditions and anybody who’s doing like you
know like an Ironman you know in a hot location like Cas Mel or Los
Cabos or Hawaii or Thailand or something like that, or a marathon in
a hot location like Florida or California, colostrum would be way high
up the list of supplements to load with for about 2 weeks prior to
going into a run like that and it can also help to pop some like 1-2
hour prior to going out for a run. So colostrum has some really cool
effects in terms of helping with the lining of your gut. Another one
Brock: It actually has an acute effect like in an hour before the race like it
was sort of a healing.
Ben: You can take it immediately before you go out. What it does is it
closes the ______ [0:59:35.5] lining which is the little cell gaps in
the stomach so you can out help with a ton. That’s what it does in
babies you know, colostrum is kinda a precursor or the early milk that
you get for a baby and it helps a baby’s leaky gut that they are born
with naturally to heal and kinda closes up the gut lining. It’s why
children who grow up on soy milk or milk formula rather than on
breast milk tend to have autoimmune issues later on in life because
their gut lining never really closes.
They get a lot of undigested protein particles crossing through the gut
into the bloodstream and it creates allergy and immune issues later
on in life and a lot of times, people who are raised on formula as kids
or as babies they can fix a lot of issues by using colostrums as a
Brock: Really doomed.
Ben: Not doomed.
Brock: Doomed by your damned vegan parents.
Ben: Nice. Okay so another one is L-glutamine. L-glutamine is another
really good one for healing the gut. Acts very similarly to like a bone
broth or like a collagen or gelatine powder that you might get off at
Amazon but l-glutamine you know, if you don’t mind going out of
your way to make bone broth it’s got pretty good effects. You’d wanna
do from 1-5 grams of this stuff per day but l-glutamine can help out
quite a bit if you tend to get gut issues when you run as well. That’s
one that you could use for a series of days. If you tend to have a really
low protein diet, you don’t do a lot of whey protein, you don’t do a lot
of bone broth, you would probably benefit from using l-glutamine. A
lot of times I find folks who get GI issues when they run. They just
basically have a leaky gut and they need to fix leaky gut syndrome.
And then finally if you want to just take, take out the big guns and just
completely overhaul your gut, push the reboot button and fix
everything, I recommend the combination of not just colostrum but
also digestive enzymes, really good probiotic complex, oregano to
take out any bad bacteria – yeast, fungus, stuff like that. And then
slippery own bar can some of the things that help to restore the
mucus lining to your stomach and that’s where the detox and gut
healing pack over at pacificelitefitness is kinda like the ultimate
solution. That one’s like, you’re looking at like it’s like 180 bucks for
like a month you know, 30-day fix but that would be if you wanna put
your foot down and fix all at once, you use something like that. And....
Brock: That’s kinda.... You only use that for 30 days and then you’re done,
it’s not like you have to keep buying it every month.
Ben: I recommend 1 to 2 months for something like that. Yeah, exactly. So
yeah, that would be another solution for you so those are some of the
things that I would recommend and I know that we did get a negative
review in iTunes this week because they said that we talk about
supplements too much but considering that for since the dawn of
mankind really, folks have been isolating specific nutrients and
essential oils from plant derivatives and from the planet earth and
from foods. That’s kinda better living through science and human
beings have done it for a long time so I wish I could just tell you to eat
a banana and everything would be good but that’s not the way the
world works so that’s my thoughts on that whenever somebody says
I’m talking about supplements too much I mean that’s kinda like
what this type of stuff is used for so....
Brock: Yeah. Speaking of the guy who goes through most of the questions
submitted to this show, I would not be exaggerating if I said more
than 90% of them involve questions about supplements.
Ben: Yeah, and I mean that’s kinda like you know, my degree is in not just
exercise physiology in biomechanics but has an emphasis, my
graduate degree has an emphasis in pharmaceuticals and nutrition
science. I have a nutrition certification, you know, this is one of the
things that I study so you know, if you don’t wanna hear us talk about
food and supplements and exercises and stuff like that, go listen to I
don’t know, what’s another podcast?
Brock: I don’t know, Ricky Gervais?
Ben: Ricky Gervais, there you go.
Brock: He definitely won’t tell you anything about being healthy.
Ben: Although he was hilarious in the muffet movie.
Brock: He is hilarious, yeah.
Trigraine: Hi Ben and Brock. I love the podcast. I’m having some issues that I
would like your perspective on. I’m a competitive Masters runner
who’s transitioned into triathlon mostly the 70.3 and Olympic
distances. I swim, bike, and run three times a week for each discipline
and I usually run right after I swim. But without fail, I get migraine
headaches a few hours later after the workout finishes. I also have
issues with hand swelling when I’m running. I always drink an
electrolyte drink while I’m swimming and usually when I’m running.
I’ve tried different drinks, I’ve tried electrolyte capsules but nothing
seems to keep the migraines away and I am kind of at a loss on what
to try and would want to welcome your perspective. Thanks a lot.
Ben: You know, this to me Brock, sounds like classic allergy to running.
Probably shouldn’t run.
Brock: Yeah. I hate that.
Ben: I sometimes feel like I’m allergic to running too.
Brock: I’m more allergic to swimming, I think.
Ben: Yeah, yeah, some people are allergic to exercise in general. Get very
swollen hands when they move. It’s sounds to me like if she didn’t
have this issue, when she was doing a Masters running but she
started when she transitioned into swimming. That this is most likely
something that’s on the top of my mind lately, a chlorine sensitivity
issue. So first of all, you know, early on in the show I was talking
about the fact that my water, my local municipality’s water supply has
been heavily chlorinated. I would do some of those things I am doing
like we had a podcast where I interviewed a guy named Dr. David
Getoff and the title of the podcast was “How to Reduce the Risk from
Swimming in Chlorinated Pools and Drinking Chlorinated Water.”
Well one of the first things I did when I got home and saw that notice
on my door from the Pasadena Park irrigation district about the
chlorine in our water was I went back to the show notes for that
episode and read through them and the biggest biggest things in the
show notes for that one and I’ll link to them if you wanna check them
out or if you wanna go listen to the episode. Vitamin C was hugely
recommended. It’s like one of the top things and you know, I have a
collated form of vitamin C that doesn’t cause a lot of the issues that
isolated ascorbic acid cause. It’s made by a company called American
Neutriceuticals. I started taking it immediately at 10 grams a day so I
do 5 grams in the morning, 5 grams in the evening and I keep doing
that until the chlorinated water has kinda worked its way out of our
water supply for sure without a doubt. The antioxidants, I mentioned
earlier, that this would be one of those cases where antioxidants
would be something to do and if you wanted to see if you for some
reason are not producing enough antioxidants naturally, and you
know, maybe, in many cases like that, it’s because you need to liver
detox or because you’ve got some gut issues like the leaky gut issues
that we just got on talking about. Direct Labs, for example, a lab
testing company here in the States, they have what’s called a
MetaMetrics Ion panel and that allows you to test and see which
antioxidants you might not actually have adequate levels of and that
you might be able to fix by addressing through you know, from a
supplementation standpoint. So a metametrics ion panel can help out
if it’s just you not producing enough natural antioxidants. You know,
if you’re able to hunt down a pool that’s got like ozone as its primary
cleaner, there’s another form of filtration called grander water, that
would be really good but unfortunately, it’s tough to find a pool
especially in like, I found that in colder climates, a lot of pools in
Florida and California, they use like saline....
Brock: Yeah, we’ve got a couple of saline pools in Toronto. But yeah, they’re
few and far in between.
Brock: Basically there’s a couple.
Ben: Yeah. And I’m, in my new house, I’m building an endless pool and I’m
gonna be cleaning that with an ozinator but ultimately, if you’re stuck
with chlorine, you just gotta try some of these other methods. So
antioxidants, yes. Vitamin C, yes. The only other thing that I haven’t
mentioned yet is some type of binder. You know, charcoal is one. The
issue with charcoal is that a lot of times, it will absorb a lot of other
nutrients from foods or supplements or other things that you might
be taking. Chlorella is more expensive than charcoal but when it
cause a lot of those issues, chlorella is a really good binder, it could
bind chlorine, it’s something you’d find in like a green supplement,
like a green supplements out there like EnergyBits for example. The
company EnergyBits, one of the little bite-sized green tablets that
they make is called RecoveryBits and RecoveryBits is just 100%
organic, cracked cell wall chlorella and that one would be a pretty
decent one to use for something like this.
Brock: When you say binder, you mean it actually literally binds to the bad
stuff in your body and sort of ushers it out.
Ben: Exactly. It’s like pretty popular. A liver detox, if you’ve been exposed
to chlorine, stuff like that. That’s another one that would help out
quite a bit.
Brock: It’s like the bouncer on the nightclub that grabs on and takes you out
of the club, out on the door.
Ben: When you been drinking too much like Brock and walking around
and poking people, yeah, exactly.
Brock: Hey. Hey, you.
Ben: So there you go. Those are some of the things I would look at. We’ll
link to that previous podcast on chlorine with Dr. David Getoff in the
show notes for you as well.
Brock: If I may, I wanna interject this cause I actually coached 2 different
swim classes this very week and at both of them, there was the issue
of craning the neck in a very odd fashion while swimming.
And it seems like that could potentially lead to some headaches. Now,
I don’t know if our caller had her stroke analyzed or had anybody
watching her but getting her neck into that weird position where
you’re not looking down at the bottom of the pool but you’re sort of
looking straight ahead, maybe you need to pay attention to other
people in the pool, and also when you’re taking a breath, just lifting
your head just way too high over the water could add to some neck
strain which could potentially be giving you some headaches.
Ben: That’s a really good point. And you know, one of the better tools I
found to help out with neck position in swimmers is just like a front-
mounted snorkel so that’s something that you could use for, to kinda
train yourself how to look slightly forward while swimming without
having to worry about the breathing issue getting in the way so yeah,
that’s a really good point Brock.
Una: Hi Ben and Brock, it’s Una calling from Ottawa. Is there a supplement
regime that won’t aggravate an arrhythmia? I was diagnosed with
wenckebach heart block, supraventricular tachycardia, and atrial
flutter in 2003 but I had a catheter ablation procedure in 2009 to
correct it but my heart can still sometimes get skippy. I have my
cardiologist’s blessing to maintain my run streak and 75-100k
training weeks are perfectly fine and I’m told I can manage as far as I
want. Recent holter monitor tests showed that I can go into
arrhythmia as fairly and easily which I knew because I can set it off
drinking ice water. But I’m able to reset the rhythm really quickly. My
primary triggers were stimulate-related so I stay away from caffeine
and cold meds. Having said this, I’m interested in TianChi or other
protocols but I’m leary of trying anything that might send my heart
into overdrive. I’ve heard mentioned on the podcast that some
stimulants work on different pathways in the body and don’t trigger
the same response. Considering it was a ginseng caffeine phototree
supplement that hospitalized me in 2003, I don’t wanna take any
chances. Do you have any recommendations? Thanks guys.
Brock: Hey Wenckebach sister. I’ve got Wenckebach.
Brock: Although I didn’t have the super ventricular, I got the opposite, I’m
Ben: Now, Brock, what has been your experience with Wenckebach, can
you explain that to folks?
Brock: Well, what happens the distance between your heart beats or the Q
and the R or maybe C and the S, I can’t remember, beats of your heart
get further and further apart until you just basically just drop a beat
but then generally my heart anyway, and this sounds like who knows
as well, it just starts right back again and it’s fine. I don’t actually even
notice that happens. It’s not a problem.
Ben: Yeah. And central nervous system stimulants like caffeine, you know
is right, would definitely be an issue with something like this and
Brock: Actually her SPT.
Ben: Yeah, I suspect that when we are looking at for example, deaths
during the swim of a triathlon, which are a huge issue nowadays, you
get that cold water exposure and some of the mammalian diving
reflex and all that dropping of the heart rate that you get with all the
cold water exposure and you combine that kind of cardiovascular
stress with the kinda like the trilogy of three things that are a huge
issue especially like hard charging endurance athletes or type a folks
you get the combination of a.) stress and just hyper cortisol from
stress and the effect that has on the central nervous system b.) any
type of stimulants that have been used and these are very very
popular, everything from red bull to energy drinks to a bunch of
coffee to all these stimulants that have a hundred plus mg of caffeine
in them and then c.) you throw in electrolyte depletion especially in
magnesium and over 75% of athletes that I see tested using
something like that that WellnessFX performance panel I talked
about earlier, they’re simply deficient. They’re red blood cell
magnesium is rock bottom or not anywhere close to where it should
be. You combine the high cortisol with the central nervous system
stimulation with low electrolytes and that is a recipe for arrhythmias,
PVCs, basically a host of electrical issues with the cardiovascular
system and so going after that trilogy and addressing that first would
be the number 1 way to start if you’re concerned about arrhythmias or
if you don’t wanna be one of those you know, what’s the name of the
guy the healthy runner who’s like the classic story of the guy who
drops dead of a heart attack while running. Was it Jim Vics? I think
his name was? Yeah, it’s on the tip of my tongue but I’ll, anyways, we
see these healthy people dropping dead of heart attacks during their
exercise or running or swimming and a lot of times it is that trilogy of
caffeine, stress, and low electrolytes, low magnesium specifically.
Brock: Doesn’t low magnesium usually go hand-in-hand with high
potassium? Or at least a bad ratio and that’s a pretty deadly too.
Ben: Yeah and high potassium goes hand in hand with hypercortisolism so
you know, so once again, it all comes full circle. So a few of the things
you can do, first of all, when we look at this from a central nervous
system stimulation standpoint, yeah obviously avoiding caffeine
would be prudent and yes Una, there are ways that without central
nervous system stimulation, you can naturally increase energy. And
that’s where adaptogens come in. So adaptogens are a class of plant
extracts that help to balance your adrenals specifically. Help to
slightly increase cortisol when cortisol is too low, such as might be the
case with over training or adrenal fatigue, or help to decrease cortisol
when cortisol is too high. They’ve got some really cool effects that’s
why they’re called adaptogens because they adapt to the state that
your body is in so some really well known adaptogens would be like
ginseng. That’s one considered very potent especially for the cortisol
component. Red ginseng in particular is very very good. If you’re not
producing enough cortisol, your adrenal fatigued, you need to
produce a little bit more. Holy basil is another that one is not really
potent, kinda traditional anti-aging elixir but it can also help you fight
Brock: I gotta say it. Holy basil batman!
Ben: Holy basil! Ashwagandha or Indian ginseng. That’s another one that
really help to ease anxiety and it’s been used in Eastern medicine for a
very long time for not just boosting the immune system but helping to
lower cortisol levels. astragalus is another immune booster but it’s
also another anti-stress compound. Licorice, kinda similar to red
ginseng is something that can be good at increasing cortisol when
cortisol is low but again, if you take like licorice and like red ginseng
in combination with other adaptogens, it’s not like gonna throw your
cortisol through the roof or something like that. That’s not the way
that these work. So they’re really cool and they actually will adapt to
the state that your body is in. Rhodiola is another pretty common one
along with corticepts. You see those added a lot of times to endurance
boosting types of compounds to help with adrenal activation of lung
tissue but they can also help to combat anxiety. So as far as all these
adaptogens go, yes I’ve certainly recommended before that TianChi,
Chinese adaptogenic herb complex is something that I take but you
know, you may do even better with something that has no caffeine at
all so the TianChi has some caffeine and I love that for a little bit of
mid-morning boost combined with a lot of these adaptogens, it’s very
trace amounts of caffeine. But there, that’s a powder. There is a
capsule made by the same company called inner peace and.... Inner
Peace. Maybe we should play some lulling peaceful music as I
describe Inner Peace. It is a reishi mushroom fruity body and spore,
eleuthero root, radiola root, ashwagandha, schizandra, green tea
complex, dessert broomrape, which actually doesn’t sound all that
Brock: Doesn’t sound relaxing.
Ben: Broomrape doesn’t sound relaxing. Astragalus root, at the medium
leaf, lycium fruit, and Chinese licorice root along with a component
called sensoril. So there you go. Inner Peace. First time I took it I
think I slept for like 3 hours. I took it and I took a nap after lunch
hour and just out. So if you’re stressed out this just helps out but
Inner Peace is not something you take right before a race or I
wouldn’t because it’s a little bit relaxing but it’s something that you
can use kinda like a daily tonic or like a nightly tonic. Brock, you’re
taking it now right?
Brock: Yeah. I tried TianChi for a couple of months and it never really, it
made me feel really unsettled but I’m digging the Inner Peace. I
usually take it a couple of hours before bed. It’s nice, it’s good.
Ben: Inner Peace.
Brock: I feel peaceful on the inside.
Ben: Peace. The other thing that I would of course do would be to address
the mineral intake so you could do magnesium. A lot of times I found
for folks who tend to have more like blood pressure, over training,
adrenal fatigue issues, they do better with almost like a full mineral
complex like a trace liquid minerals.
I just over at bengreenfieldfitness.com published an article on salt
and like the difference between kosher salt, sea salt, and iodized salt,
that would be a good one to go read if you wanna kind of read up on
which type of salt you should be using and the difference in mineral
content and especially trace minerals between different types of salts.
So go check that out. It’s just one of the weekly articles that I write
over at bengreenfieldfitness. So check that out. I’ll link to that one in
the show notes too. Those are some of the things that I would
definitely go after.
Chris: Hi there Ben and Brock, my name is Chris. I’m a big fan of the show.
Actually I like your show so much that I just subscribed to be a
premium member. My girlfriend has been recently diagnosed as
being hep-b carrier and the doctor says she’s probably been a carrier
for over 25 years as she didn’t have the vaccination. One thing is the
doctor said she has the 5% chance of ever recovering from Hep B as in
not having it anymore. She’s done some further lab tests recently the
doctor recommended and fortunately they said it’s not life
threatening so she should carry on life as normal and avoid certain
foods. I think one of them was chilli powder. I’ve no idea why but
anyway, I was hoping that maybe you could recommend some
supplements or lifestyle changes she could make in order to get better
because I’ve believe that there must be something she can do to get
Brock: Well at least she’s just a carrier, she’s not actually sick and she’s not
like life threatening or anything. That seems pretty good.
Ben: Yeah. Right there, yeah. That’s great. And then I would probably get a
name badge that says that you’re Hepa B carrier. Wear it with pride.
Brock: Exactly. Yeah, show it to the people.
Ben: Hep-B carrier just means that you have hepatitis b surface antigen in
your blood and technically that means you’ve had that surface antigen
in your blood for more than 6 months and a lot of people can be hep-
B carriers and not even know it. I suspect a lot of people who have
had you know, tattoos and things like may even be hep-b carriers
simply because needles are one of the ways that you get that. I have 5
tattoos. I could be, for all I know, a hep-b carrier. The problem is that
if it’s actual active hep-b that’s a pretty serious health condition.
That’s essentially an infection of your liver and if you don’t treat
appropriately you can get liver failure and psoriasis and a lot of nasty
effects on one of your body’s very important organs. So as far as ways
to cure hep-B, you know, I don’t know if a lot of the things that are
traditionally recommended for as a natural remedy for hepatitis b are
going to affect you if you’re simply expressing the antigen to hepatitis
b but don’t actually have an active like liver infection. However, I can
tell you what I know about natural hepatitis b remedies and these
may have an effect on the actual antigen that’s being expressed if
you’re a hep-b carrier. So the things that are traditionally
recommended are things that we’ve already talked about a little bit on
this podcast. Adaptogens like schizandra specifically, which is just fun
to say, schizandra....
Ben: Holy basil and schizandra. Schizandra, antioxidants like alpha lipoic
acid and selenium, those can help to reduce liver enzymes, can help to
reduce liver inflammation, fibrosis, and a lot of the things that are
caused by hep-b. A lot of the things you also see recommended are
like these myers cocktails like high dose vitamin b12 mixed with
vitamin d and vitamin c and kinda like a multivitamin complex with
some minerals. There are a lot of naturopathic physicians and
medical facilities in most towns and if you were to likely google the
name of the city that you live in plus myers cocktail, a lot of time you
can hunt down a myers cocktail.
Brock: A myers cocktail, that’s like an IV?
Ben: Yup, exactly. It is an IV, yeah. And there, you know, I personally have
not you know, experimented with any of that stuff for hepatitis b or
have any experience working with folks who have hepatitis b. I’m not
a doctor. This is technically not to be considered as medical advice
but I’m just throwing out some of the things that I’ve seen
recommended for this. The number 1 thing though that I have seen
recommended for effective treatment for all of the different herpes
viruses including hep-b is actually this stuff called BHT and BHT is
butylated hydroxytoluene. It is an organic compound, it is an
extremely potent antioxidant.
You can find this stuff on Amazon for example. There are certain
natural things like phytoplankton, green algae for example, is highly
capable of producing this BHT stuff. Sometimes it actually uses a food
additive just because it has such potent antioxidant properties and
using BHT in its supplemental form for hepatitis is something that is
actually used by a lot of natural medical practitioners for viral
infections that attack the liver so there is technically hep-a all the way
through hep-e and all of these are something that BHT is used for by
a lot of natural medicine docs. So that’s one thing to look into, again
that’s something that I personally use or have experience with but I’ve
certainly seen it recommended and there are 2 things I seen
recommended with it. Lysine, is number one. That’s an amino acid
you can take and then high dose vitamin C like a natural vitamin C
you know, like 5-10 grams per day. Like the vitamin C. Again, I don’t
have a ton of experience with hepatitis. If I had a pretty serious liver
issue or found out I had hep-b I would certainly be looking into this
BHT stuff with like a high dose vitamin C and like a myers cocktail so
those are some of the things I would recommend. Again, huge
disclaimer here. Gosh, especially since that Kevin trio guy got thrown
in prison, that makes me nervous when I start talking about medical
conditions and natural remedies and stuff like that. That guy was
obviously also scamming a bunch of people out of lots of money but I
know that one of the reasons that he was thrown in prison was simply
because he was talking about natural remedies to fix medical
conditions so that kinda makes me quick in my boots a bit but
ultimately, that’s where I’d look into, it’s like BHT, some lysine, some
vitamin C, that type of thing, and yeah....
Brock: Any idea why doctor might have said not to, or to stay away from
chilli powder? Cause of the nightshade?
Ben: I’m guessing it was probably the same deal with like eggplant,
peppers, tomato, like possibly an autoimmune issue or some type of
liver aggravation from nightshades but I wasn’t really sure on that
one or maybe he just doesn’t like Mexican food. I don’t know.
Brock: Chris if you ever find out, let us know ‘cause I’m super curious. I
actually googled the heck out of that and couldn’t find a single
Brock: Really annoying.
Ben: Speaking of Mexican food, we actually have a review this week
entitled “Tinfoil and Organ Meat Goodness.” Did you see that one?
Brock: I didn’t.
Ben: Yeah, it’s good. It’s a great title, it’s a 5-star review called tin foil and
organ meat goodness. And....
Brock: Sounds delicious.
Ben: It’s from mattlok and by the way, if you guys leave us a review, if we
read your review on the show and you write us in to
firstname.lastname@example.org, tell us you heard your review, we’ll
send you the brand new Ben Greenfield Fitness gear package, the cool
thermo reversible beanie that is actually quite fashionable in both hot
and cold weather, the BPA-free water bottle and our sweet tech t-shirt
that is not like a cotton tent but is in fact an actual workout shirt that
makes you look sexy when you’re at the gym and also spreads the
good news of bengreenfieldfitness.com.
Brock: I think it actually accentuates my pectorals.
Ben: Yes, especially when you’re doing chest squeezes in your police car.
Ben: You can get the gear package at bengreenfieldfitness.com/gear. It’s 47
bucks for all 3 of those things, if you’re to buy them at street price it
would be close to 60 so you can save a little bit off the cool tech shirt,
the fashionable beanie, and the water bottle, and also when you
purchase one of those gear packages, it’s huge in terms of supporting
the show. So we really appreciate it and honestly we’ve given most of
the gear packs away by reading reviews and unfortunately not a lot of
people have actually been buying the gear pack. Probably because we
haven’t been talking too much about that option but go to
bengreenfieldfitness.com/gear and we’ll send you a pack. That being
Brock: Shall I read it?
Ben: Yeah let’s listen to what Mattlok has to say.
Brock: Alright, “You have to listen regularly to appreciate the title.” It’s true,
yeah, we do bring up tin foil hats on a very regular occasion don’t we?
Ben: And organ meat.
Brock: And organ meat, organs in general. “It is very rare to find a podcast
that makes you laugh while hurting your brain at the same time. In a
world where attention span is very rare Ben and Brock manage to
keep us listening to 1 hr + podcast almost every week. I enjoy
listening while I run even though I know it’s not ideal for my
performance with the brain working so hard. Keep giving us long
detailed answers to all the questions! Ben and Brock rock!”
Brock: I see literation.
Ben: Yeah, yeah. Well, hopefully we’re not hurting people’s brains literally
Brock: Yeah, not sure I hope that’s just ‘cause we’re making them think. Not
some sort of aneurysm causing frequency or something.
Ben: Exactly yeah. So plus he manage to make a rhyme in there so we gotta
give that review away. So nice 5 star review, if you wanna leave a
review, go over to our iTunes page and leave your review over there
just do a search for Ben Greenfield fitness on iTunes. Be sure to grab
the free app at bengreenfieldfitness.com/app, be sure to check out the
show notes for everything we talked about over at
bengreenfieldfitness.com/276. Tune in this weekend for a special
interview that we’ll be releasing with one of the athletes I coached for
Ironman Hawaii and also be sure to grab the brand new book at
beyondtrainingbook.com and just a little hint here, I will fill you in on
next week’s podcast but you may want to grab multiple copies and
take a photograph of yourself holding those multiple copies because
we’re gonna be doing a pretty cool contest next week starting next
week that involves you showing off multiple copies of our brand new
beyond training book. So check that out and yeah, I think that’s it I’m
ready to go drink some more....
Brock: Don’t do it man, don’t do it.
This is bengreenfieldfitness.com for even more cutting edge fitness,
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