1. Podcast #278 from http://www.bengreenfieldfitness.com/2014/04/278-how-
Introduction: In today’s episode of the Ben Greenfield fitness podcast: Does
Garcinia and Green Coffee Extract Help Fat Loss, Interpreting
Your Own Blood Work, Should You Drink Ocean Water, Are
Water Alkanizers Bad, How To Prevent Razor Burn, and the Pros
and Cons of Protein Cycling.
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 tri athlete, or you’re just trying to shed
a few pounds, get ready for non-run-of-the-mill, cutting edge
content from bengreenfieldfitness.com.
Ben: You know what that sound was Brock?
Brock: I wanna say beer.
Ben: Close. Even though we are gonna talk about beer in today’s
podcast that was the sound of me opening my zero-calorie, no
sugar, no artificial sweeteners, caffeine -free, Zevia-flavored soda.
Ben: In a pleasant ginger ale flavor. It’s also vegan kosher and just like
the water I bought the other day at Whole Foods, gluten-free. So
how’s that going for it?
Brock: That’s great.
Ben: Yeah, by the way if my sound is a little off today or anything it’s
because I’m stranded. I’m stuck in Austin, Texas right now. The
first day I tried to get out of here to leave Paleo fx where I was
speaking this past weekend, there was a hailstorm so that stuck
me here one night. And then yesterday, no hailstorm, beautiful
sunny day yet I still got a notice from the airport that my flight
was delayed two hours unless I was gonna have to spend a night
in Vegas. So, I just stayed in Austin the other day so…
Brock: I think you were staying somewhere nice. I saw the video you
posted about the book coming out and it looks like a beautiful
2. Ben: I’m staying at the Austin Health Center. It is, well it’s originally,
our sources were told it’s a fat farm, and…no offense…
Brock: And of course you wanted to go and hang-out there.
Ben: It’s not. It is a medical intervention facility that takes folks who
have issues like leaky gut, messed up hormones, maybe weight
gain and it’s just hooks up folks with integrated physicians who
work out here at the resort with people and fix them. So you can
get like, you know blood testing and I’ve been having, you know
there kind of like breakfast, lunch and dinner includes bone broth
– so I’ve been living a very healthy lifestyle. I’ve been living a
lifestyle I would live if I’m extremely messed up. And I’m actually
I’m gonna podcast with the owner. As a matter of fact right after
we wrap-up, I’m gonna sit down with him and record a little
podcast so we can talk to… you know what’s he’s doing and what
we can folks know who you know. And if you know someone, if
you’re listening and I know a lot of our listeners tend to be… a
little bit healthier, but if you know somebody who is… in need of
some serious medical management, this is kind of like a cool
resort to send them to. And hopefully by me saying that on a
podcast I have justified the fact that they’ve put me up for two free
Brock: Wow. I was just gonna ask how much it was costing you.
Ben: Yeah! So now – but very, very cool place and I’m going also get
the doc - the integrated physician that works here on the podcast
too next month. So, that being said, what do you think? You ready
to flash some news at people?
Brock: Alright, although twitter.com/bengreenfield has mostly been
dominated by talk of the beyond training book for the last well,
probably twenty-four to thirty-six hours, it’s still a great place to go
to find out all the latest and greatest news flashes that we’re about
to cover right now!
Ben: Yeah. I don’t wanna talk about my book, I wanna talk about beer.
3. Ben: Ah, like you said Brock, I’m always putting stuff out over at
twitter.com/bengreenfield and one of the first articles I tweeted
this week was about eight beers that you should stop drinking
Brock: Put that beer down.
Ben: But I can still continue to drink my Zevia.
Brock: Is that what it’s called?
Ben: It’s called Zevia. They are not a sponsor of the show, by the way.
Although they should be, after this podcast.
Brock: Is there a Zevia beer at some point? The clear beer? Back in, like,
the early nineties?
Ben: It’s very possible. It’s very possible. It sounds horrible but a Stevia-
flavored beer. Eeew.
Brock: I don’t know if I’ll go for a Stevia-flavor but maybe I’ve got the
Brock: Maybe it’s Zenia or… I don’t know. Anyway, back to the news flash.
Ben: Not Stevia, but there are many harmful ingredients that are
commonly found in beer. This article goes in to and of course as we
do with everything, we’ll link to everything we talk about over at
bengreenfieldfitness.com/278 if you wanna go read this article. So
the harmful ingredients that are commonly found in beer include:
GMO Corn Syrup, GMO Corn, High Fructose Corn Syrup, Fish
Bladder, Propylene Glycol, MSG, GMO Sugars, Caramel Coloring,
Insect-Based Dyes … not that I have anything against Insect-Based
Dyes because I’m a big fan of them.
Ben: Well Cricket Protein bars are at the expos. BPA and lots more! And
then the article goes on to list eight beers commonly found in bars
that maybe you should think about stopping drinking. And the top
eight are: Newcastle Brown Ale. We probably should’ve done the
drumroll but I’m just jumping right in.
4. Brock: Yeah, just go for it!
Ben: Newcastle Brown Ale, Budweiser, Corona Extra - I think Corona’s
fine if put a lime in it. Miller Lite, Michelob Ultra, Guinness –
which I actually kinda like…
Brock: Yeah. That’s the only one in the list so far that I haven’t just turned
my nose up anyway.
Ben: Yeah. Coors Light, of course, PBR is on there. I don’t think that
Brock: Oh, the hipsters are gonna be so sad.
Ben: That PBR is beer. And then the article goes on to talk about some
of the beer that is GMO free, organic, unpasteurized, unfiltered,
lowering a lot of this artificial ingredients, grains and
preservatives. And some of the ones that go over that are organic
specifically are Fish Brewery Company, Lakefront Brewery,
Brooklyn, Pinkus – Pinkus is a horrible name for a beer.
Brock: And that’s a horrible name for anything.
Ben: That sounds like a massive disease.
Ben: I’ve a got a case of Pinkus.
Brock: Can I drink your Pinkus?
Ben: Samuel Smiths, Wychwood, Bison, Lamar Street and Wolaver’s.
And there’s a few other listed there some of the more popular ones
that they “approve” of are Heineken. I’m picking some popular
ones here: Amstel Light, Dogfish Head, Sierra Nevada – which
they serve, I believe in the finish line of the Spartan Races.
Ben: Check out that. So you can go to a Spartan Race and drink guilt-
free beer at the finish line while you’re getting a Spartan triathlon
tattoo on to your appendage. And so yeah! I’ll link to this article in
the show ‘cause it’s pretty interesting and kind of a good, good one
to read if you’re into beer and kinda want to choose the lesser of
5. Brock: Yeah, we did have… we posted this on facebook as well. And a guy
actually wrote back who is Brew Master I guess. It’s what they call
them or Brew Meister?
Ben: Woah, is it like a dungeon master?
Brock: I think so.
Brock: I get it’s not quite as nerdy and a little more drunk, than a real
master. But he wanted to point out that there were couple
inaccuracies in that article that the High Fructose Corn Syrup
while may be bad for you, actually during the fermentation process
it’s actually metabolized out of the beer and so there’s no residual
High Fructose Corn Syrup left in the finished beer…
Ben: I believe that. Kinda like sugar and kiefer.
Ben: Or sugar and kombucha, rather.
Ben: What else did he say?
Brock: He also said that the Fish Bladder is the standard clarifying agent
that does not make it into the finished beer either.
Ben: That’s good to know because I didn’t want to be thinking about fish
platter the next time I have a frosty one.
Brock: I’d have to admit, I just giggle every time I hear the word fish
Ben: Oh such tiny little bladder.
Brock: And then the last thing was the Propylene Glycol is actually a
refrigerant and they use it for cooling in the brews and also does
not get into the beer.
Ben: Yeah. Well these are all good points but really, ultimately Brock…
like for me, it’s the GMO thing. Like that’s the biggest thing
because not only you have the issue with GMO crops being used for
beer and everything else. Crops pronating and contamination the
gin pool of all the other crops but you’ve got the increase in
6. herbicide use from engineering all these GMO crops to be
Ben: You’ve got some big issues with a potential harm of the
environment from this herbicide you know in terms of harming
birds, insects, amphibians, the soil. And another big issue if you’ve
seen a lot of Dr. Jeffrey… I’m forgetting his name. He’s a big GMO
researcher guy, puts up DVDs and everything.
Let’s just call him Jeffrey GMO.
Ben: There are some pretty serious issues that have primarily been
demonstrated in lab animals, not necessarily in humans. I’m not
taking my chances with GMO stuff, so I’ll just rather drink a beer
that’s made from non-GMO sources, personally.
Brock: Absolutely. Yeah, that’s the reason to not pick one of the good
ones. Yes. A lot of those will just crap beer anyway and they don’t
taste good, they don’t do anything for you. And you’re actually
giving money to really big corporations that say nice certain local
stuff. So lots of reasons to avoid them.
Ben: Yeah, I don’t want to give my heart and money to PBR.
Brock: Or, Adolph Coors.
Ben: Well, speaking of messing up your body with GMOs. Let’ talk about
al-u-minum, as they say in Europe? Do they say that in Canada
Brock: No. They say it without adding extra letters to it.
Ben: Ah, so this was kinda scary. There’s this article that came out in a
European study that looked at the levels of aluminum in popular
antiperspirants or deodorants. They found that the uptake of
aluminum – literally the amount of aluminum absorbed into your
body through your skin is above the maximum tolerable daily
7. exposure level. Meaning that if you’re using a deodorant, you’re
not just getting a little bit of aluminum here and there, you’re
actually getting aluminum that is over and above from one
application the daily tolerable limit for aluminum. So, it’s a pretty
big issue. We’ve talked about personal care products of course
before on the show and I think we’ve even gone over the right
alternative aluminum recipes so to speak. Right now, I actually
finished the bike ride a little bit before our podcast, so I’m still a
little bit hot and bothered from that. So I slathered some coconut
oil on my armpits and…
Brock: I hope you didn’t get hot and bothered over the bicycle, that’s so
creepy and weird. I hope you just got hot.
Ben: Yes, hot… hot and sweaty.
Brock: There you go.
Ben: So, anyways, what I’d like to do for listeners just because I know
that some folks may not wanna slather coconut oil in their armpits.
And some people may not want to use something like you know
baking powder or whatever, or baking soda. I wanted to give a
shout-out to one that I found at the expo here at Paleo fx that I
used a few times that worked out pretty well. It’s called the Primal
Pit Paste and I know, cool name.
Brock: That’s a good name, I like it.
Ben: I’ll link to it in the show notes but it’s just basically organic coconut
oil, organic raw shea butter, non-aluminum base baking soda, very
good, organic arrowroot powder and organic essential oils. I tried
it, I liked it. I used it during the expo and no one actually
complained that I stunk so maybe they’re being polite or maybe it
actually worked! But this Primal Pit Paste was actually pretty cool.
It comes with a few different flavors, I was going to say, but scents
I guess, thyme and lemongrass…
Brock: Well sounds like you could actually probably eat it quite safely.
Ben: Yeah. Thyme and lemongrass, lemonade is another one; orange
creamsicle. That’s some pretty cool flavors you know, the one the
orange creams one is for kids. Lavender, patchouli, so all sorts of
hippie little scents that you can throw into your armpits. And
apparently according to the label, it’s vegan. So I guess you
probably you could eat it. So that’s another one and if that’s not
enough inspiration for you to stop using common deodorants, I
don’t know what it is.
8. Brock: Well, so what do they mean when they say maximum, maximal
tolerable, maximal tolerable daily exposure levels?
Ben: Over in Europe it’s kinda similar to the… I guess it would be their
total of the FTI over there. They actually have maximum exposure
levels deemed to be acceptable for health reasons and one
application of deodorant was enough to go higher than that.
Brock: So it’s obviously not like right, I would know, poisoning us or
making us like visibly ill or dying but it’s just enough to make us
Brock: A little bit sicker than we ought to be in that kind of thing.
Ben: Your deodorant is slowly killing you.
Brock: So you can either be stinky or die quicker.
Ben: Mmm-hmm! Now the last thing I wanted to mention was a great
article that came out called the Hundred Hardest Body Weight
Exercises Of All time and I actually sent this article to my kindle so
that I could take my kindle over to the park and try out some these
exercises rather than printing off you know thirty-seven pages
worth of body weight exercises. And I gotta admit, there are some
in here that I haven’t seen before like the Archer Pull-up where you
have one arm straight over the pull-up bar and the other arm is
doing the pull-up as if you are pulling a bow just like an archer.
They’ve got the Crucifix Push-up in there where your arms spread
out to the side in almost like a crucifix pattern during the push-up.
They’ve got the, what else they have in there that I thought was
pretty interesting? Oh, I’ll link to in the show notes ‘cause there’s
like a hundred. They’ve got the Muay Thai Push-ups which is
basically like a “clap push-up” on steroids where you’re doing the
push-up but you’re literally getting your body up to about forty-five
degrees with each push-up. They’ve got the Superman Push-ups,
we’ve seen this before where your arms extended as far out as
9. possible in front of you and then your legs’ right behind you and
you’re doing a push-up in that position. And to make it harder you
can do the Jet Jacqueline version which is where you’re on your
fingertips and that’s spread out position. How about the….
Brock: There’s not a lot of movement involved in that one. You just have
to lift yourself off of the ground.
Ben: Actually a push-up, it’s hard. I mean there’s some movement, if the
movement is in, it’s though. But here’s the top three for any of you
bengreenfieldfitness listeners who are insane or extremely fit. You
got the One-Arm Pull up to a Hand Stand and that is exactly what
it sounds like. A One-Arm Pull up into a Hand Stand and over the
pull up bar. You’ve got the One-Finger-Hand Stand or you’re
literally doing the hand stand on one finger and these last two are
performed by monks. No surprise there, because they’ll require, I
would imagine extreme amounts of meditation to block the pain
from your fingers. And then the number one, what do you think
the number one exercise is, Brock? The number one hardest body-
weight exercise of all time…
Brock: I can’t imagine anything being harder than your entire body weight
being on one finger, so I, I am at a lost. Maybe your tongue?
Ben: The number one hardest body weight exercise of all time is having
a baby… no, I’m just kidding.
Brock: Are you serious? That’s not fair!
Ben: It’s balancing on two fingers. A hand stand balance on two fingers
and there’s a video over there and I’ll link it for folks who want
check it out but…
Brock: So two fingers like one on each hand?
Ben: Yeah, with one finger on each hand. And so it’s a two hand on a
hand stand but using your fingers instead of your hands. It’s crazy.
But I mean, some of those last ones are obviously most of us are
gonna do but some of the other ones? Try this, this is what I did: I
picked five that I’ve never done before that I felt like pretty tough
and did a circuit of five. And it was tough but it was fun! You know,
body weight exercises, new ones. If you’re stuck in a hotel room or
like I am at a health retreat and you want a good workout, try those
out! So, there you go!
10. Broke: So, a huge sigh of relief was likely breathe by you and well, the rest
of us that work for you and with you, when the book finally started
showing up on people’s doorstep!
Ben: Yes. Actually I just belched. I drank PBR and belched. That was my
sigh of relief. No, actually yeah. Beyond Training Book shipped,
believe it or not, it actually is a real book and it’s available this
week. And I’d like for any of you listeners who like this show, in
one way support what we do to listen in. So I know you can zone
out the entire rest podcast, but if you listen to anything… listen to
this. I should say it in an English accent like an inspirational
accent. If you listen to anything, listen to this!
Brock: (laughs) I don’t think that was anymore inspirational thought.
Ben: Okay so here’s the deal: we are giving away bunch of stuff. So the
first thing is for everybody listening in, please understand that a
big goal that I have for this book is for it to make the New York
Times’ best-seller list and what influences that list is if you buy this
book at your local bookstore. And so if you go to your local
bookstore, and you buy a book and you take a photo of yourself
purchasing that book, not just holding it in the aisle of the
bookstore, but… be honest here, actually purchasing it, and then
you upload that to Facebook, Google, Twitter, whatever your social
network is or any of your networks, and then mark it with our
hashtag for the book. And the hashtag, those of you who don’t
know what a hashtag is, it’s the looks like tic-tac-toe, like a tiny
little baby tic-tac-toe. You mark it with #beyondtraining or choose
three people over the course of the next week. You do that, and
you’re gonna get a private one-on-one 60 minute consult with me.
Brock: You take those, it usually worth like $250 bucks.
Ben: That’s actually, yeah, exactly. So, the other thing is if you’re total
tech head and you wanna do Amazon instead, that’s cool but here’s
the deal: if you purchase more than one copy on Amazon, which is
really a good way to bump up the Amazon rankings, then you get
free access to a two-hour workshop that I’m gonna do on Amazon.
So all you need to do is purchase your copy on Amazon. But if
you’re running or biking or stuff like that right now, you may not
remember this well but it’s beyondtrainingbook.com/photo. If you
upload your receipt to that, then that will get you the…
Brock: Just stop drinking soda.
11. Ben: I know I’m belching.
Brock: Belching your way.
Ben: Okay so beyondtrainingbook.com/photo. Two other things: so first
of all there’s over five thousand dollars of swag bonuses, raffles,
giveaways and a bunch of stuff we’re doing if you purchase five
books or ten books. And that’s over at
beyondtrainingbook.com/bonuses. You don’t need to remember
that URL, you can just go to beyondtrainingbook.com and click on
bonuses, it’s right there. And then here’s the last thing, I will do a
keynote speech at your corporation, your club, your business if
you’re kind of like a CEO, you manage the human resources
division or whatever. If you have business or club or corporation
and you purchase more than one thousand copies of Beyond
Training, I will come out and do a keynote at your location. And so
you’re gonna need to email email@example.com if you
want in on that deal so that we can arrange it. Because you can do
that thru Amazon, you can do it thru my publisher but either way
you email me first bengreenfieldfitness.com and if you don’t wanna
buy a thousand, I’ve got another deal. You can come spend a
weekend with me eating healthy, exercising, seeing a lot of the
biohacks, a lot of things I talk about in the book as far as training
nutrition and lifestyle; brain hacking, sleep hacking, everything
that I teach you how to do in the book; you can come and
experience first-hand. Anybody who purchases five hundred copies
or more, you can come spend a weekend with me. And same thing,
email firstname.lastname@example.org if you want in on that. So
there’s all that stuff! Photo of you on your local bookstore or you
can do Amazon and upload the multiple copies. You can go at
beyondtrainingbook.com, click on the bonuses section to see what
you can get if you do five copies or ten copies and then email
email@example.com if you wanna do five hundred or a
thousand. And any of the above things let me say one another
thing. Do I have to say one other thing, Brock?
Brock: Quickly. Say it fast.
Ben: Amazon review, Amazon review, Amazon review, Amazon review,
Amazon review. Leave a review on Amazon because the powers
that they told me that those really help the book rank highly and
we’re almost to the top 100 books worldwide right now. So help,
help a brother out, leave the Amazon review. Let us know if you
have any questions over in the show notes at
bengreenfieldfitness.com/278; we’re just head over to
beyondtrainingbook.com. Do it!
12. Listener Q&A:
Heather: Hello! Lately on Facebook, I’ve seen a lot of people posting
about this new product called Plexus? P-l-e-x-u-s. They’re taking
about how they’ve lost weight and they have more energy and their
food cravings have cut down, they’re sleeping better, etc. All these
things sound really great and I look at the website and their product
seems to be pretty natural and safe. But I wanted your professional
opinion, Ben. Is this product something worth trying or is it just
kind of expensive? P.S. plexusworldwide.com is where you could
find it and the product is Plexus Slim. Would love to hear what you
Brock: It’s nice to hear from Heather!
Ben: Heather. I remember Heather.
Ben: Yes, I won’t say her last name but I even remember Heather’s last
name. Heather, I won’t say your last name. I don’t want a crazy
podcast listener stalking you. ‘Cause we have a lot.
Ben: We have a lot of axe murderers and clowns listening to this show.
Brock: We do. That’s our demographic.
Ben: Scary clowns in Ben’s. So, just a horrible thought. This Plexus Slim,
I looked up the ingredients of it and really, the two main
ingredients are Chlorogenic Acid and that’s this green coffee stuff -
the Green Coffee Bean Extract and then also Garcinia Cambogia
which is another kind of darling of the fat loss industry right now.
Brock: So, it’s not Dr. Oz’s favorite thing?
Ben: Mm-hmm. So it’s a powder, now fortunately it doesn’t have a lot of
artificial sweeteners in it. It’s flavored with Stevia, doesn’t have a lot
of these fillers that are nasty but let’s go ahead and look at these two
main ingredients: The Green Coffee and the Garcinia. So, first of all,
as far as the Garcinia goes, garcinia is this fruit that comes out of
Asia and India and it has this rhine as this sour flavor, kind of
similar to tamarind. And the fruit has this compound in it called
hydroxycitric acid or HCA and that’s the portion of it that’s been
13. studied as a potential weight loss agent. So, back in the day, and
this was about six to seven years ago, I believe. They did some
research on garcinia and HCA. And it was kind of sort of promising.
What they showed was that high doses of it appeared to suppress
the accumulation of fat in lab rats. However, when they did
subsequent research on humans, there wasn’t a lot of evidence the
stuff was all that efficacious. So on one study, they put a bunch on
overweight people on low-calorie diet for 12 weeks, half of them
took garcinia and half of them took a placebo. And everybody in the
study loses significant amount of weight. There’s no difference,
Brock: Yeah, hooray, hooray for everybody!
Ben: There is no difference between the two groups. No difference in the
garcinia and no garcinia. And since that time, there have been a
couple dozen additional studies done and the results kind of varied
but ultimately there was a very low amount of benefit shown from
taking garcinia. And then finally in 2011 there was a meta-analysis
done of all the published studies on HCA as a weight loss aid for
humans, and what they concluded from that meta-analysis which
was a study of everything that they’ve ever done was that when
taken with the reduced calorie diet, that’s’ the important part, HCA
does seems to somewhat enhance weight loss but the impact was
pretty slight. It amounted to around two pounds of fat a year. And I
guess what I’m wondering, is that worth it to you as far as the
amount of money that you spend on garcinia for that amount of
weight loss. And you know, maybe could you use the extra time you
might spend surfing the internet or driving over to Walgreens to
buy Plexis Slim to instead do some burpees and get your extra two
pounds of fat loss in that way, maybe. So as far as this Green Coffee
Extract, we can kind of go to the overview of that as well. So
supplements that have Green Coffee Extract in them are mostly
based on one study which was funded by one of the major
companies that markets Green Coffee Extract.
Ben: And they found that… I don’t know if it was Starbucks, I think it was
the company that makes the raw ingredients that Starbucks uses.
What they found the overweight people lost weight when they took
a high dosed Green Coffee Supplement. Now the Green Coffee
Extract that they took had a little bit of caffeine but not enough to
actually explain the weight loss. And what the researchers in that
study said was that this weight loss was due to an active ingredient
in the actual coffee called chlorogenic acid. Now chlorogenic acid
may help to stabilize your blood sugar response to foods that
14. contain carbohydrates, starches, sugars, things of that nature. And
we all know that coffee or I’ve said before in the podcast that coffee
may help to mobilize the utilization of free-fatty acids, so potentially
you could get a sugar stabilizing mobilization of free-fatty acid
effect from a chlorogenic acid containing supplement. And this one
study does indeed show that there could be an effect on weight loss
and it’s about a five-month long study, it didn’t notice any issues
with long-term safety or anything like that. So I would say of the
two, garcinia and green coffee, green coffee almost appears to have
potentially, a little bit more promise to it. Now, again, there’s not a
huge difference in the chlorogenic acid that you’re gonna get in
Green Coffee Extract versus a cup of coffee. So, you’re gonna be
spending I don’t know how much is this Plexus Slim stuff that you
have to know.
Brock: I didn’t look at the price.
Ben: I’m guessing you know, I don’t have the price in front of me. I’m
gonna see here, looks like it’s a multilevel marketing company. So
it’s got that going for it. So again, if it’s a multilevel marketing
company I can guarantee you’re gonna pay out the wazoo for this
stuff compared to drinking a cup of coffee. So, I would say you’d be
better off doing… you know what I tend to do which is, you do a
fasted morning workout with get some chlorogenic acid into your
system just from drinking some coffee.
Do a fasted morning workout like a brisk walk, easy bike ride, like I
just got to doing. You do that with a little bit of cold thermogenesis
preferably. So what that means is for example, you get like a, like a
vest from coolfatburner.com or you keep your house a little bit cool
or you figure out another way to get your body go cold - cold
showers, that type of thing. And you do that right after you have
your coffee, you do a light fasted morning workout. And I found
that to be extremely effective at getting people lean without the
need to do anything other than that cup of morning coffee. I would
say the other thing that I really like is this better known extract that
something that I personally use to control blood sugar response to
carbohydrate containing meals that something a lot of my clients
have had a lot of success with. It would be something kinda similar
to this Green Coffee Extract potentially kind of similar to the
Garcinia but one that I personally have experienced with versus the
Garcinia and the Green Coffee which I don’t use, so I can tell you
that MPX100 stuff works pretty well too. So I would be going after
that kind of one-two combo, the morning cold thermogenesis with
the coffee and the light fasted workout combined with MPX100
15. before your primary carbohydrate containing meal which would be
probably your evening meal. And that’s the way that I would do it.
So hopefully that gives you a little bit of direction with this Plexus
Slim stuff and maybe we didn’t podcast this is in time you’ve
already joined that multilevel marketing company and are spending
lots and lots of money on two pounds of fat loss a year. And if so,
Brock: I just finally found the price, it took me a lot of effort here. It was
$84.95 for a 30-day supply.
Ben: Yeah that’s not gonna happen.
Mike: Hey Ben! It’s Mike from Toronto. And my question relates to all of
your blood work, hormone tests you’ve done in the past and you
continue to do. Do you have a nice summary sheet that kinda
outlines what the normal pathological values for all of things that
are important for testing, Hs-crp and all the stuff that you do. Just
having normal values and in a nice summary sheet that I’ve been
kinda take a look at. Thanks!
Brock: You know when I heard this question Mike, it kinda made me
proud to be a Canadian because it’s a true reasonable question and
you asked it in such a reasonable matter.
Ben: Hmmm, looks so reasonable and polite. Did you see the Canadian
and the news anchor team led by Jim Carey in the recent movie,
Brock: No, I haven’t seen it.
Ben: They were so polite. They basically you know, they have a fight
among all the news anchors that are sitting there like hitting
hockey pucks at high speeds at the other news anchors and every
hockey puck they hit, they’re like “Hmph, sorry!” Anyways Jim
Carey is a great, polite Canadian.
Brock: Well, he is a – he is not a polite Canadian, but he is a Canadian.
Ben: That’s right.
Brock: Interpreting your own blood work. Mike, believe it or not
Wikipedia has an excellent reference range for blood test page.
Wikipedia is the most comprehensive one I’ve seen. I’ll put a link
to the actual Wikipedia page but it’s really, really comprehensive in
terms of reference ranges for blood test. In terms of enzyme
activity, white blood cells, ions, trace minerals, acid, blood gases,
16. cardiac test, lipids, endocrinology, all your hormones, pretty much
everything that you want is on there.
Ben: So, I’ll link to that one because it’s really comprehensive, I’ve even
used it before. But one of the things you always have to remember
is that this reference ranges are usually what is given as normal
values found in the population or the prediction interval that 95%
of the population falls into where we call the standard range. Now
in contrast the optimal range, the healthy range is typically much,
much different than what might be the range’s gonna save you
Brock: Yeah. I’ve heard somebody explain lately that if you walk into your
local Walmart and look around, the normal values are the average
of all those people.
Brock: And if you want to be like those people?
Ben: There’s gonna be a huge amount of variability too, based on your
age, your sex, your race, your diet, what can of herbal drugs you
might be using, how much stress you’re doing; if you might be
doing a bunch of CrossFits and training for Iron Man versus living
a relatively sedentary lifestyle. I mean, these reference ranges vary
quite a bit and I would say that even though for example, this
Wikipedia page is very good place to start.
I tend to have certain markers that I look for in an athlete who I
worked with that I consider to be acceptable. I can tell you what
the most important ones are just to get you going. And so for
example, if you would go and do a blood test, my favorite company
to do blood test through this WellnessFX. They’ve got one really
good one called the Performance Panel. I helped them design that
panel, it contains most of what I like to see especially from working
with an athlete or someone who’s exercising a lot. This one in
particular test those type of things. So, one is CRP or
inflammation, normal CRP levels will be indicated on this lab
reference ranges as 10mg per liter. I like to see ideal CRP levels as
being under 1mg per liter and the most of the folks I work with
who are really healthy, we shoot about 0.5mg or less for CRP. So
again, that’s kind of an explanation for the difference. Yeah, so the
reference ranges will say you’re fine if you’re a 10, I like to see
17. people below 0.5, me, as a hard-charging guy, I still run at 0.2
because I even maintain anti-inflammatory diet. I really try do a
good job with, you know using curcumin and turmeric and
cinnamon, and dark chocolate and a lot of these natural anti-
inflammatories and that’s HS CRP. That’s one example. Another
one that I like to see tested - I’m not gonna tell you all of them here
because I’ve written a pretty comprehensive article on this. I’ll link
this article for you, but another one is TSH. So TSH is another one
where a modern medicine will tend to find very high TSH values
acceptable. TSH is up in a range of four or five. Now TSH with
thyroid stimulating hormone is something that’s going to be
produced in higher levels when your body is trying to amp up the
production of thyroid hormone. And so if TSH is high that means
something is going wrong at the thyroid level. There’s some kind of
a decrease in the conversion of your T3 to your T4 or there is some
kind of issue with auto-immune disorders or high cortisol or very,
very low carb diets affecting the thyroid TSH gets out of control.
Now what I like to see for TSH is an optimum value between about
zero point five and two. Not these levels of four and five that you’ll
tend to see acceptable in a lot of these laboratory ranges. Another
one is triglycerides and HDL and in many cases what they’ll tell
you is having a very high triglyceride levels and very low HDL
levels is bad which I agree with but these lab reference ranges will
tell you to look for ratio you know, you’re healthy if your ratio is
around four to one of triglycerides to HDL. And I actually
completely flipped that on the tab and in the healthiest folks who I
worked with, we tend to see by the one to one to a two to one ratio
of HDL to triglyceride. Meaning your HDL levels are equal to your
triglycerides or in some cases higher than your triglycerides. And
that’s a really, really nice negative cardiometabolic risk factor. Now
of course, more HDL has not necessary better once you start to see
HDL creep pretty high above 80, that can be a sign that your body
is actually mobilizing a HDL to fight off inflammation. I have seen
really, really high HDL levels in folks, a lot of times it indicates
there’s some kind of gut infection or gut inflammation present.
And when you go and do like a GI Panel like a GI effects test will
tend to find things like parasites used fungus, bacteria – things of
that nature and people have super duper high HDL levels. So,
that’s another one to look at when it comes to lipids. And then I
would say since we’re on the lipid bandwagon, another one that’s
again, if you’re looking for just reference ranges that you really can
trust would be your total cholesterol. So, I like to get people’s total
cholesterol above 200 because there is an indication that once your
total cholesterol falls below 200, - and Nora Gedgaudas talked
about this at our Super Human Conference. There are studies that
have been done on this, you tend to see neural degradation and a
drop in IQ in folks who’s total cholesterol levels dropped below
18. 200 because they don’t have enough fatty acids present to do
things like the formation of myelin sheaths, nerve repair,
regeneration, DHA levels in the brain, things of that nature. But in
most cases, if your total cholesterol was above 200, you will be
flagged as someone who is at risk of having a cardiac event.
So I like to see LDL or rather total cholesterol above 200 with the
contribution of LDL and HDL, low triglycerides, low… what’s
called? VLDL or small LDL particles – in that case, high levels of
this big, fluffy, relatively “harmless” cholesterol levels. It’s a good
thing but again, if you’re just relying on like the reference ranges
even on this Wikipedia page, you’re not gonna see that. So you do
need to be careful for reference ranges, I think if you’re gonna get a
blood panel done you’ll just need to have like an integrated medical
practitioner or a naturopath; or someone who’s really dialed in,
you know, like someone who’s on like the – the primal physicians
or the Paleo Physicians Network; or you know, someone who has a
functional medicine degree, something in that nature, walk you
through your panel so that you know you’re getting advice that’s
not based off reference ranges but that is based off of what’s really
truly healthy, optimal and ancestral. So, can I get off my soap box
Brock: That wasn’t very so boxy, it was very reasonable.
Ben: Yeah! So as reasonable as you can get when you’re drinking ginger
ale in Texas at noon.
Brock: I guess so.
Molly: Hey Ben and Brock, I listened to a podcast about health executive
podcast, where Dave interviewed a woman named Kerri Rivera
and she talked about drinking ocean water to cleanse the gut and
she’s talking about it in regards to working with kids with autism
and that’s part of her protocol or something that she uses
sometimes but I was wondering what that would be like for the
rest of us to do. I know that there are salt cleanses and everything
but I just feel like maybe there is something beneficial about
ocean water and like when it cleanses a system if it could also
possibly replace some minerals and other nutrients into the body
so obviously I’m very careful with what ocean water do I drink and
where to get it and all of that but I just can’t find anything about
it online, but it sounded very interesting to me and I am a big fan
of healing from the earth so I really wanted to learn more about
19. this. So I would love to know what you think. Thanks so much for
all you guys do, I truly love your show.
Brock: I actually heard the interview that Molly is referring to and I – my
immediate thought was that all these mothers are gonna go
running down to kids to the beach and scoop up a whole bunch of
water and feed it to their kids and all these for all these poor
autistic children with terrible diarrhea.
Ben: Yeah. The guy that originally kinda came up with this idea of
using what’s called chlorine dioxide as a way to get rid of
parasites, yeast, fungus, bacteria that type of thing, that could
potentially aggravate autism since autism can be auto-immune
related and autism can be gut related. His name was Jim Humble
and I’ve actually talked to him on the phone before. He’s a friend
of my dad and my dad had me talk to him on the phone when I
had mrsa because we were trying to figure out a way to kill off
mrsa and he wanted to put me on like a chlorine dioxide protocol.
I ended up going to a completely different route and going with
essential oils instead, so I ended up doing essential oils and
Chinese herbs, so I was doing like burberrin and oregano and
some of these natural plant based extract that tend to have good
anti-bacterial effect or have like anti-stuff effect but it was kinda
interesting and I think there is certainly something to be said for
using a powerful whole body disinfectant like chlorine dioxide for
example. If you have a parasite, if you have a gut that needs
cleaning out, there’s a big difference between using chlorine
dioxide as an acute cleanse to fix and issue one time though and
doing something like drinking ocean water. The problem with
ocean water is you don’t need that much salt to stay alive, so the
daily dose that you would need to stay alive is actually around 500
mgs a day. I like for athletes to actually to get closer to anywhere
from 3-6 grams of salt, 3500 to 6000 mgs a day in order to…
Brock: And that’s really like 2 pickles.
Ben: Yeah, it’s not a ton but I mean if you’re not getting enough sodium
in your body, your body can’t transport nutrients or oxygen – you
have a lot of sodium dependent transporters in your body, can’t
stretch, nerve impulses, you can’t move muscles obviously and
cardiovascular muscles especially needs adequate amounts of
both sodium, potassium and a lot of your trace minerals that yeah
you’re gonna find in ocean water and other sources like vegetables
for example to actually survive.
20. So when we’re talking about sea water though, we’re not just
talking about like common salt that you’d find in your table like
sodium chloride. There’s a lot of other compounds and elements
and minerals or salt that you’re gonna find in ocean water. You’ve
got Epson salts, you’ve got potassium salts, you’ve got iodine salts
and so you’ve got a pretty complex composition when you’re
looking at the dissolved salts in ocean water that at first glance,
would make this stuff appeared to be potentially pretty healthy or
alkalinizing or whatever you wanna call it, but when you look
closer, basically ocean salt is classified as highly saline. So when
you want to measure the amount of dissolved salts in the
substance, you use a measure of salinity and that means that you
take the amount by weight of the salt and the water which is
expressed parts per million and you’ll get a part per million of a
salt so like fresh water has around a thousand parts per million of
dissolved salts. So about less than 0.1% of the weight of fresh
water from a river or a lake comes from dissolve salt. And human
blood is around 0.9% salt about 0.25% of our total body weight
salt but actual blood is around 0.9%. Now on that salinity scale,
ocean water is over 1% dissolved salts. Just remember I said that
fresh water is 0.1, ocean water is over 1% and sea water is around
3.5% dissolved salts by weight. That means that it’s about 3 times
saltier than human blood. Now once you start to put something
like that in your body, if you take a lot of salt and you put it in
your body, there can be a pretty big metabolic crisis that occurs so
what happens is, to maintain proper concentration of minerals
from every single one of your cells, water molecules are gonna
leave the cell, they’re gonna rush up from the cell to try and dilute
and carry off that sudden intake of salt into the bloodstreams, that
leaves the cell dangerously short of the water that they need to
carry on their normal functions or your cells are basically
becoming de-hydrated when you do this and that can cause
seizures, it can cause unconsciousness, it can cause brain damage,
it can cause cellular damage, it can cause damage to the cell
membrane, and in the meantime you’ve got a bunch of blood cells
carrying all these excess salt to the kidneys and the kidneys are
under a great deal of stress to actually excrete that high, high
amount that high saline solution that you’re putting in to it. So the
issue here comes down to a simple osmolality issue whereas yes,
you do get a lot of compounds and elements from sea salt, the
salinity is so high, you’re de-hydrating yourself when you drink
something like that. Now, are there ways that you could get those
same amount of elements and minerals that you’re gonna get in
ocean salt without actually drinking something that’s that saline?
Absolutely. And I’ve got a few recommendations that I would say
folks should go after if you’re not trying to cleanse your body with
chlorine dioxide and you wanna get a lot of these trace minerals
21. that are in ocean water. One thing would be something that we’ve
talked about before in the podcast, basic sea salt. So, I’ve talk
before about that clumpy natural Aztecan base salt, this is taken
directly from the salt flats, down in Mexico where the ocean water
washes up that leaves this big clump of salts. Those are harvested,
you sprinkled a little bit of that on your food and you’re getting all
those trace minerals, over 80 different trace minerals that you
could be getting from ocean, but you’re not putting the damage
into your body by drinking ocean water. So that would be one
thing, you use like a sea salt. Another thing would – and by the
way sea salt is different than like a Himalayan rock salt, okay
you’re gonna get more minerals from a sea salt than from a rock
salt. Another thing would be…
Brock: And you could put it on your popcorn.
Ben: And you could put it on popcorn with a little bit of cayenne pepper
and some grass-fed butter and a good movie. That’s hopefully
what I’ll be doing with my wife if I can ever make it home from
Texas. So trace liquid minerals would be another thing and you
can find those for example over at pacificfit.net, that’s one of the
mineral sources that they have over there and that’s just liquid
minerals that you could take in a shot glass, you can pour it into
water, it’s not super saline it’s still has all those trace elements.
I personally would rather use sea salt ‘cause I think it taste better.
I like to put it on smoothies and on salads and stuff but trace
liquid minerals would be another way that you could kinda skin
this cat, and then the last thing and this one is interesting because
I just finished up a podcast with this guy yesterday and I’m gonna
release it this Saturday but it’s marine phytoplankton. So marine
phytoplankton actually takes inorganic raw material in the ocean
so it takes sea water, minerals, sunlight CO2 and it converts it into
vitamins, minerals, amino acids, essential fatty acids, carotenoids,
a ton of really cool stuff and you can get concentrated marine
phytoplankton in like a dropper. You can get all the benefits that
you’d normally be going after by drinking ocean water along with
huge amounts of chlorophyll which is an awesome detoxification
agent and excellent for upregulating things like red blood cell
capacity, oxygen carrying capacity, very, very cool stuff but
basically just straight up marine phytophlankton so I would listen
in to this Saturday podcasting review with the guy that harvest
this stuff from the ocean ‘cause it’s super duper interesting. He
uses like this – he essentially built ocean on land. He has this
photo bioreactor where they filter the sea water, they breathe in,
22. they concentrate it, they grow these species of marine
phytoplankton and then bottle it in liquid form in this tiny little
dropper and like one drop of this stuff has over a billion different
cells and all these trace minerals from the ocean. It’s really cool
stuff. So anyways, listen in to that podcast coming this Saturday.
Ultimately, I would say if it comes to chlorine dioxide as a gut
cleanse, as a whole body cleanse, I have seen some evidence to
show that if you’re not overdoing it and it’s kind of like a short
term thing the same way that you might use antibiotic protocol,
there maybe some benefit there but I don’t think that long term
it’s very great for people. I’m gonna put a big thumbs down on the
ocean water based on the salinity and cellular dehydration issue
but a big thumbs up on some other ways that you could get trace
minerals. So that’s my thoughts on guzzling ocean water.
Brock: That’s your thumbs on guzzling ocean water.
Randy: Hey Ben, this is Randy calling from LA. I have a question for you
about alkaline water systems, systems like the Kangen water
system. A friend of mine recently bought one of these, spent about
$3-4,000 on it and she claims she was told that it does everything
from healing acne to curing cancer. So I wanted to get your take
on this, my understanding is even if you correct the alkalinity
levels in your gut and then your urine, let’s say that would not
necessarily mean your changing the alkalinity levels of your blood
and I don’t even know if that’s something that it’s important to do
so any info you can give on this would be great and you guys are
fantastic, I wait anxiously each week for your newest podcast so
keep it up guys, thanks.
Brock: Wow! That’s a lot of money to spend on a water filtration system.
Ben: That’s right. Alkaline water systems, they’re all the raise these
Brock: Are they that expensive?
Ben: Randy! Ah, 3 or 4,000?Yeah, absolutely! Yeah I mean you can get
cheaper on this but basically they’re just passing water over a
metal plate which is my first issue with them ‘cause you’re getting
potential metal exposure. Alkalinizing the water and they’re very,
very popular as potentially being something that could change
your pH. Now I’m not one of those guys who denies the potential
benefits of using alkaline substances and the way that this goes is
that different parts of your body have different levels of pH so
your blood maintains a constant pH of about 7.4, your stomach is
acidic it’s got a pH of around 4 and when we’re looking at kinda
23. staying neutral, the ideal water to drink would have a pH of
around 7.4 to about 7.6 and the….
Brock: So just like your blood….
Ben: Yeah, very, very similar to your blood. Now these alkaline
ionizers, they, a lot of times, will be alkalinizing your water to a
much, much higher percentage goes way over and above that
amount of alkalinity and it’s not like more alkalinity is better.
You can run into issues if you’re getting for example 2 alkaline
with your diet. Now I’ll give you people who are listening in,
actually to that my Paleo effects conference I was talking and I
was like “So, you people,” and I’m like “Why did I say that?” You
too, our awesome listeners and friends out there, I’ll give you
some links in the show notes to a few different really, really good
books on understanding pH and alkalinity but the idea is that
more alkaline is not better. It’s kind of a myth out there that it’s
good to be alkaline and it’s bad to be acidic. So, it’s actually bad to
be alkaline and it’s bad to be acidic. You can be too alkaline and
some of the common symptoms that you tend to see associated
with alkalosis are hypothyroidism. A lot of times you also tend to
get low stomach acid which can affect your ability to digest
proteins so it can have some effects in muscle wasting or muscle
quality as well. A lot of times you’ll tend to see allergies and
wheezing associated with higher alkalinity. You start to feel
sluggish which is probably related to the hypothyroidism and
you’ll tend to see – if you’re measuring bicarbonate levels in the
blood which is actually pretty common in a standard blood panel,
you’ll see elevated bicarbonate and a lot of folks think that most
people are too acidic but you also tend to see people that are too
alkalinic. They are consuming too many of these alkalinic foods or
they are drinking a bunch of these alkalinize water and that’s not
necessarily considered to be healthy. Normal blood pH again you
know it’s gonna be between about 7.4-7.6 and you can influence
blood pH a little bit if you are taking high, high amounts of this
alkaline water and I actually talked to one lady who was pretty
concerned because she was – I think she’s a podcast listener so
she might be listening in right now but she got this one alkaline
water filters and her kid starts drinking this alkaline water and
had a seizure. The only thing that change was drinking this
alkaline so it’s again, one of this things were more is not better
and I would be really, really careful especially considering the fact
that most water especially if it’s good mineral and rich filtered
water is gonna have decent alkalinity as it is so what that means is
24. if you are filtering your water and we talked about water filters a
bunch on this show before and you are using anything from
reverse osmosis to carbon or whatever the case maybe and then
you’re either re-mineralizing your water or introducing other
sources of minerals into your diet ‘cause like reverse osmosis filter
and a carbon filter is gonna remove a lot of minerals from your
water and you do – you wanna be aware of that if you’re drinking
water and a lot of its minerals remove from it. So you might
remove chlorine and fluoride and some of this stuff but you also
would remove minerals from a good water filter like that. But you
add back in the minerals using some of the stuff I just done
talking about like sea salt and marine phytoplankton and trace
minerals and things of that nature and then you’re good to go.
That water is – it’s typically at a pH that is just fine. Now there are
also acid/alkaline food charts out there. I’ll put a link to a really
good acid/alkaline food chart in the show notes. I have yet to be
convinced that you can drastically change the pH of your body by
eating foods that are alkaline or eating foods that are acidic but
usually the foods that are more acidic tend to carry a lot of
parameters when we’re talking about like grains and things of that
nature, that are less healthy anyway so I think the people who
shift to more alkalinic diet tend to benefit potentially more from
just the lower amount of processed ingredients gluten, etc. that
they’re getting than they are from a distinct change in the pH. But
ultimately acidic food charts, there’s something interesting to look
at – when I do a blood test like a wellness fx panel for example.
One of the things that I show on their CO2 and chloride, and if
you measure out with very, very low levels of CO2, very, very
levels of chloride, sometimes it can help to pull out an
acid/alkaline food chart and begin to choose foods that are a little
bit more alkalinizing like dark leafy greens, kale, and spinach and
things of that nature while avoiding grains, sugars, starches, pbr
beer, things like that. So a couple resources to look into this a little
bit more, is there’s a really good book over there called The Battle
For Health Is Over pH and I’ll link to that one in the show notes
but it does go into why it’s important to consider pH but again the
whole issue here is that more alkaline is not necessarily better.
I’ll also link to an acid/alkaline food chart for you if you wanna see
some of the foods that are considered to be a little bit more
alkalinic but I, ultimately, I’m not a fan of the alkaline water filters
due to the metal issues and due to the potential for drinking water
that is unnatural and actually too alkalinic.
25. Brock: Just stick with the whole primal paleo sort of philosophy that
you’ve been sort of stuck in for the last in a while. If our bodies –
if humankind was really meant to be so concerned of our pH, we
probably we haven’t survived in tribe for as long as we did.
Ben: Hmm, yeah.
Brock: Sick of really over complicating.
Ben: or probably also would have been born with pH strips, that kind
of stick out of our urethers that automatically alert us to whether
or not we – we are high acid or high alkaline. So, yeah that would
be way cool.
John: Yeah Ben this is John from Las Vegas. I have a quick question, out
here in the heat if I end up shaving the morning of exercising
outside, I tend to get really bad razor burn around my neck and I
was just curious if you have any suggestions on how to prevent
that or how to alleviate the symptoms once I get there. Thanks a
lot, I’ll wait for your answer.
Brock: I used to get razor burn like crazy when I was younger. It was like,
every time I’d shaved I just – my neck would just breakout. It’s
Ben: How young were you when you were shaving?
Brock: I started shaving when I was like 8.
Ben: Oh wow! Geez! Holy cow! I’m sorry.
Brock: No I didn’t. I’m just…. (laughs) actually I start shaving in grade six
and probably would like been… old.
Ben: Like I think that means you’ll gonna die early if you go through
puberty when you’re 8. So…
Brock: Nothing else caught up. It was just the beard.
Ben: Yeah, for a while I didn’t really understand what razor burn was.
Basically, you have razor bumps and this get created by ingrown
hairs and they look like pimples and they can itch really bad and
they can particularly problematic for people who have like curlier
hairs because they tend to get ingrown hairs a little bit more in
that case. Now, razor burn can produce this razor bumps and
razor burn is just this rash that will show after you shave. A lot of
times it tends to be from the blade, from an improper shaving
26. protocol but if you do the right thing you can completely eliminate
razor burn and especially eliminate the potential for producing
these razor bumps. As an embarrassing side story I actually got
razor bumps on my crotch the first time I kinda did like a speedo
shape to get ready for a triathlon. So be really careful.
Brock: Yeah, that’s really from being hairy.
Ben: Yes, these protocols would especially apply if you are man
escaping guys or girls, so I mean girls probably girls man
escaping, they women escape, they women escape.
Brock: Ladies escape.
Ben: So how to prevent razor burns, so first of all of you have an actual
beard that you’re shaving, you definitely want to soften it and the
best way to do that is via hot steam. So if you want to get your
beard really soft, you can even use hot steam and a hot shower
and you can take some hair conditioner and you can rub that on
your beard while you are in the shower and that will make your
beard really, really soft. Soft like a baby’s buttom and that will – if
you actually have a beard, make it much, much easier to shave.
Now, exfoliation can also work out really, really well. So you might
have like a loofah in your shower, that’s the weird thing that
perhaps your wife uses that is the screngy little deal. I always
wondered what it was until my wife told me it was for exfoliation.
You can use a facial scrub, just make your own scrub but you can
also buy scrub like there’s one brand called St. Ives Apricot Scrub
and that’s actually an all natural scrub. Doesn’t have any nasty
ingredients in it. I’ll link to it in the show notes, you can literally
just get something like that off Amazon. But exfoliation prior to
shaving can really help with razor burn ‘cause you just have, you
get to use much softer touch when you actually do shave. So next
up, you can use what’s called a badger brush. Now a badger brush
is something you would use for example if you’re shaving your
beard so you would use that brush after you lather up and you get
the shaving cream and just an old school badger brush can work
really, really well.
If you don’t have a beard and you are just shaving your face just as
kinda like an upkeep type of thing, consider shaving with a safety
razor because those safety razors have much, much lower levels of
irritation and all the safety razor means is it has this little – I
think it’s almost like a rubber little surface that comes before the
blade that makes it much much less irritating to the skin. If you’re
27. using one of these super duper high tech four or five blade razors,
it’s a lot more difficult for them to kinda add that safety razor
aspect to it. So I would just use a one to it like a three blade or
max and get something that has one a little safety strips on it, that
will help a lot too. Shave with the grain of course, guys, shave with
the grain. My dad never taught me to shave. I had to teach myself
how to shave. My dad never taught me how to shave so first time I
shaved, I was just figuring stuff up for myself and I just kinda
through the razor here and there wherever but I always shave with
the grain. So you’re gonna soften, you’re gonna exfoliate, you’re
gonna use a safety razor, you’re gonna shave with the grain, use
light and short strokes (that will keep you from applying too much
pressure, you don’t want big long strokes ‘cause you’re applying
more pressure with the razor when you do that so you just want
nice short strokes) and you wanna make sure that you take care of
the blades on your razor too unless you’re using the dollar a
month shave club which is actually really cool. I love the dollar a
month shave club but if you’re not using the dollar a month shave
club then what you wanna do is…
Brock: Somewhat slightly more interesting that the olive oil club.
Ben: Uhmm, you wanna clean your blade with alcohol so that you’re
not only killing bacteria on the blade that might be able to infect
some of the cut or the rash you’re producing especially if you
really suck at shaving. But you wanna make sure that you use a
sharp razor and use new razors as soon as that new – don’t be
cheap with your razors basically if you don’t want razor burns,
that’s what I’m trying to say. And then the last thing I would
recommend is rather than using one of these razor burn creams or
razor bump creams which tend to actually have a lot of nasty
ingredients added to them, I would instead use one of the forms of
oil that’s most bio-compatible with the natural oil that your body
is naturally gonna produce that I’ve found that really, really
helped, it’s my pick for post shave oil. Now I haven’t mentioned
before that I do use olive oil a lot of times while travelling, when I
wanna bring a little bit color to my skin before I go out, olive oil
can actually has this really, really cool color bestowing aspect on
the skin but I use emu oil after I shave. Emu oil. So if you try that,
you’ll never go back, I swear. If you exfoliate, use a good blade,
shave with the line of the hair and then use some of these emu oil
after – emu oil is excellent stuff for this. You can find it on
Amazon, super easy to get. I’ll put a link in the show notes to both
of that and the exfoliating scrub that I recommend but that one
two combos is really useful.
28. Troy: Hey Ben, this is Troy Delayne from evadentist.com and I want to
see if you can cover protein cycling: the pros and cons as well as
the benefits. Really appreciate everything you do, keep changing
lives. Thanks a lot, bye.
Brock: Now, I have to admit I don’t really know what protein cycling
means. I can guess…
Ben: It’s very simple. What you do is you get one of these rigs where
you have a blender attached to your bicycle and as you pedal, you
make yourself your protein shake.
Brock: Your protein smith, of course. Yeah, yes.
Ben: Yeah, exactly. It’s protein cycling. No actually.
Brock: Yes it’s pretty flintstones.
Ben: So, the idea with protein cycling is - think about like carbs cycling.
So when you look at carbs cycling, your muscles store carbs in the
form of glycogen and your liver also store carbs in the form of
glycogen but the liver is kind of a secondary source and the
muscles are gonna hold the primary amount of storage
carbohydrate. You know, muscles are gonna hold around let’s say
for the average person around 1600 calories worth of
carbohydrate or as a liver is going to store around 300-400
calories worth of carbohydrate. So if you’re, say like, eating a low
carb diet or going ketogenic or exhausting those glycogen stores,
the energy is going to come from stored carbs in the muscle
primarily. Now, it’s kind of the opposite way with protein since
muscle protein can last longer than liver protein. What happens is
when you drop your protein intake very, very low, your muscles
are actually going to still contain free decent amount of protein
while your liver is actually going to lose the majority of the
So when you’re going on a low protein diet it’s basically your liver
that lose a lot of that protein more as the muscles will maintain
relatively high levels of amino acids assuming that it’s not a very,
very long protein diet. When I say that you’re primarily just kinda
burn through your liver’s protein, it’s usually about 3-4 days of
eating relatively low protein. When I say relatively low, I’m talking
about going down around like 15, 20% protein intake around 0.5-
0.6 grams per pound which is not super duper you know like
starving African child protein intake but it’s low for the average
29. person who’s exercising and who’s maybe doing a lot of protein,
easting a lot of steak, doing protein shakes, that kind of thing. So
what you do is when you lower your protein intake, what happens
is that the enzyme responsible for breaking down, assimilating
and absorbing protein and supporting that process will basically
go from being upregulated to being down regulated. And so what
that means is that once you actually start back into a higher
protein intake, you flood your body with an upregulation of these
enzymes, you flood your body with amino acids, and it creates this
very anabolic state (hypothetically). All of this is hypothetical I
should have preceded by saying that. So the idea is that by going
from high protein to low protein, back to high protein, you would
increase your oxidation of amino acids, you would potentially
increase your body’s ability to store amino acids for those times
that you’re low in protein and you would increase your ability to
build muscle on the days that you do the higher protein intake. So
what this means is for example you might protein cycle by going
low protein 3 days of the week, amping back up to higher protein
4 days of the week and on this 4 days of the week that you’re
eating higher amounts of protein, those would be the days that
you lift more weight for example. So now, theoretically this might
work, it actually biochemically makes sense when we talked about
for example limiting carbohydrate. When you drop your
carbohydrate what happens is you increase your sensitivity to one
of the enzymes that’s responsible for storing carbohydrate. And so
then once you start to eat a bunch of carbohydrate again your
body can kinda hyper compensate and store away more glycogen
than it would normally. And so this is kinda similar except you’re
doing this with protein. So, minor issues if you’re exercising and
doing workouts that’s kinda breakdown the muscle like weight
training workouts, running, kind of a more catabolic type of
workouts, I’ve always recommended that on those days that
you’re doing that, you consider slightly increasing your amount of
protein intake anyways. And I recommend that for two reasons:
number 1 because you want those extra amino acids available for
repair and recovery, and number 2 because when you upregulate
your protein intake you also get a little bit of gluco-neugenesis or
conversion of those proteins into some of the carbohydrates that
can be use for glycogen replenishment. So you know, I kinda sort
of recommend protein cycling anyways just not in a traditional
sense that you might see protein cycling diets recommended
which is multiple days off of protein and multiple days back on
and I’m never a fan of diets like that that kinda cycle vs. just kinda
organically tweaking protein intake based off of your daily levels
of physical activity. Now, I do recommend, if you wanna build
muscle, you always maintain nitrogen balance or you exceed
nitrogen balance and it turns out in most cases you don’t need
30. anything more than 0.7 to 0.8 grams per pound of protein, period.
That’s actually came up during a talk – during Paleo Effects I
forget which talk it was but somebody ask the high protein
question and most of the people on the panel with me came to the
same conclusion. They’re like maximum you need, you don’t get
any benefits once you exceed this, is your .8 grams per pound of
protein. Most people build muscle, etc. and do just fine on 0.7
grams per pound on an easy day, on a day you’re not really
breaking down much muscle. You might benefit from some of the
potential life extending benefits of limiting protein intake and
going closer to like 0.5 to 0.6 grams per pound. So yes, I agree
that you don’t need to eat the same amount of protein every single
day but no I don’t think you’re gonna go way out of your way and
protein cycle just because it seems like a little bit of a pain and I
haven’t seen much evidence to show that it gives you any benefit
vs. just eating more damn protein on the days that you tear up
your muscles a little bit more.
Brock: And that gonna goes for all the macro nutrients too.
Ben: Yeah, it does like higher fat on easier days, lower carb, lower
protein. Slightly higher protein, higher fat, moderated carbs on
your normal days and then on the days where you’re going out
and doing something completely epic and destroying yourself,
those are days where you might need to really up your
carbohydrate intake closer to like 30% or so. So you know, it’s –
about those macro nutrient tweaks, I go over all these in chapters
11 through 15 of my brand new book. Did I mention my brand new
book is out?
Brock: I don’t think so. No, you’ve got a book?
Ben: Over at beyondtrainingbook.com so yeah I mean, read the book.
Read the chapter how much carbohydrate, protein, and fat do you
need to stay lean, stay sexy, and perform like a beast. So, there
you have it.
Brock: You know what’s funny about that? I don’t have a copy of the
Ben: Yeah, you’re supposed to get mailed one and I looked into it and –
you and few other people felt that; Vinnie Tortorich was the other
guy who wrote me, he is like, “Where’s my book, I was suppose to
review.” So, I – there were about 15 names or so that didn’t get a
book that were supposed that definitely deserved a free copy.
31. Brock: I feel a little bit better that Vinnie that didn’t get.
Ben: Yeah, there are actually quite a few people that didn’t get one and
you can think my lovely publisher for that.
Brock: It’s funny they send me emails anytime there’s anything wrong
but they don’t send me a copy of the book.
Ben: Yeah, I don’t know man, I don’t know. But, you did get a shoutout
on our latest iTunes review.
Brock: Did I?
Ben: You did! And by the way for people listening in, we have the killer
Ben Greenfield fitness tech t-shirt which I have laying over on the
bed right now and I wear it to the gym all the time. Absolutely love
it! I don’t just wear ‘cause it has my name on it, I wear it ‘cause it’s
actually a pretty cool tech t-shirt.
Brock: It is!
Ben: The Ben Greenfield fitness beanie which is a pretty badass beanie
that you can wear when you’re gonna go fight somebody in the
dark alley, when you’re gonna go skiing, or just when you’re
hanging out in your house, and pretty cool beanie when you’re
going to rob a bank and then the Ben Greenfield fitness bpa-free
water bottle from which you can drink any brand of beer, guilt
free. So we will send….
Brock: And without attracting the attention of the cops.
Ben: That’s right! You can support the show if you go to
bengreenfieldfitness.com/gear not beer and just….
Brock: We are working on a Ben Greenfield fitness beer and that will be
up until 2016 though.
Ben: And you just buy yourself gear or you can win yourself gear if you
leave an iTunes review and you simply go to iTunes and you click
on the Ben Greenfield fitness show and you leave some stars and
you leave a review and we’ll send you some gear and somebody
won some gear this week.
Brock: Looks like it was cwknapp01.
32. Ben: That one, yeah.
Brock: That’s quite a name and the title of the review is “I have an
Addiction to This Podcast,” five stars.
Ben: Five stars addiction.
Brock: How nice. And it says, “I’ve been listening to this podcast for
about two months and there probably hasn’t been a day when I
don’t hear Ben and Brock’s voice. I’m a full time student and the
topics in this class help me bring new perspective to….
Ben: I didn’t know this was a class we’re teaching.
Brock: Yeah, I think that was supposed to be in the show, “helps me bring
new perspective to my classes and often I can catch my professor
off guard with my knowledge.”
Ben: On guard!
Brock: (laughs) Take that professor! “The tips they offer can be directly
related to training for all types of athletes at all skill levels and the
oddball humor of Ben Greenfield and Brock Skywalker (not sure if
that’s his middle name but it’s awesome Armstrong) make the
podcast enjoyable to listen to as well as beneficial. Just listen to
one podcast and thank me later.”
Ben: Hmm, Skywalker really is your legal middle name, right?
Brock: It was, it was actually my legal last name for the years that I was
married to Muffet Skywalker….
Ben: That’s right.
Brock …. my ex-wife.
Ben: So, there you go cwnapp not only Skywalker his real middle name
but we’re happy that you’re catching your professor off guard,
hopefully you’re being respectful and as far as your….
Brock: You won’t get a good mark if you just gonna jerk about it.
Brock: even if you’re right.
33. Ben: ….. and as far as your addiction to this podcast, I would say
replace your addiction with a healthy guilt free alternative like a
Zevia, zero calorie soda or of course, what was one of the beers
that we said was okay? Sierra Nevada beer.
Brock: Yeah actually the dog fish head, that sounds good.
Ben: There you go, dog fish head, Sierra Nevada, some Zevia zero
calorie soda. Hey, thanks everybody for listening and have a
healthy week and be sure to listen to this Saturday’s podcast
where we talk about drinking Marine Phytoplankton.
Brock: If I remember to get it edited.
This is bengreenfieldfitness.com for even more cutting edge
fitness, nutrition, and performance advice.