Podcast #285 from http://www.bengreenfieldfitness.com/2014/06/285-whats-the-
Introduction: In this episode: What’s The Healthiest Way To Tan, How To Biohack
Getting Ripped, The Best Exercise To Get Fat Adapted, Can You Get
Fitter Without Exercising, Does Zone 1 Training Affect Recovery, Can
Electrical Stimulation Help Bones Heal Faster? And Brock’s finally
Welcome to the bengreenfieldfitness.com podcast. We provide you
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Ben: So I looked at my calendar just now and it said to call Brock but I
don’t really remember who Brock is or why we’re talking.
Brock: I was hoping you’d remember.
Ben: How was your up dude?
Brock: It was amazing. I mean… well, the only problem with Europe is… and
here’s my biggest complaint. There’s no history.
Ben: Hmm, that is true.
Brock: It’s just like totally boring, nothing olds, nothing new.
Ben: Yeah, everything’s new. Yeah.
Brock: It’s like, it’s so boring.
Ben: Yeah, there’s a lot of places in the world like that. Like Kyoto, Japan
and Stonehenge and you know, it’s like, yeah.
Brock: I spent a few days in Berlin and there’s just nothing has ever
happened in Berlin. Nothing!
Ben: Oh, that’s hilarious. Well, it’s good to have you back. I have to admit
that we had some pretty cool podcast episodes with Rhonda Patrick
and hmm, gosh I don’t remember. There are a couple of other
interesting people and…
Brock: Yeah, I got to catch up and listen to all those things.
Ben: Yeah, they’re pretty good. Obviously not so good because I can’t
remember their names when we had it on. I’m sure… (laughs)
Brock: You won’t tell them. I hope they’re not listening.
Ben: They’re back there on iTunes somewhere. So…
Brock: Anyways, so what have you been up to?
Ben: Ah well, you know what?
Brock: Other than forgetting people’s names.
Ben: I’ve had an interesting week. I was over in Quebec City, I was up in
Brock: Yeah! You’re in the La Belle Rolles.
Ben: Yeah, where everybody spoke French and I was pretty surprised
‘cause I pretty much all I know is Merci and Bonjour. So I race a
couple of Spartan races up there. It was an incredibly steep ski resort.
Just up and down and up and down. So I race what’s called a Super
Spartan which is about nine miles of obstacle racing on Saturday and
then visited the spa of my hotel and did as much hot-cold therapy as I
Brock: It maximizes the recovery time.
Ben: Yeah. I thought about getting a massage but it didn’t feel like paying
200 bucks so basically I gave…
Brock: That’s 200 bucks Canadian. That’s like 50 bucks American.
Ben: Yeah, something like that or… did they call them loonies up there or
Brock: Loonies and then we have also toonies.
Ben: Yeah, loonies and toonies. Anyways, I didn’t wanna pay loonies and
toonies for a rob down so basically I gave myself a little self massage
in my hotel room and then woke up the next day. I did a Spartan
sprint the next day in the same territory and that hurt quite a bit. It
took about 10 minutes for the likes to finally open up and remember
how to run again after the previous days activities and then I’m
actually trying to do what’s called a trifecta in a week. So I’m gonna
race – I’m gonna go down to Salt Lake City and race a Spartan Beast
here on Saturday and so within 7 days I’ve done all three distances of
Spartan racing and actually if any of our listeners who are out there
trying to do like back to back, hard workouts or like back to back
races. I know we’ve got some listeners who are crazy enough to do
something like an Ironman or a couple weekends or marathon. Just a
few notes and I’m expounding on this on my next inner circle
workshop but when I’m going from two races on one weekend to a big
race the next weekend, rather than actually doing workouts on each of
the days this week instead I do a lot of the things that naturally
increase production of growth hormones and decrease of
inflammation but they don’t involve much physical activity. So, I do
what’s called and I think we’re gonna talk about this later on in the
episode Zone 1. Very, very easy spinning on my bike over to the gym
and basically I sit on the sauna for about 20-30 minutes and get some
of the training benefits that a sauna gives you without actually
training and then I go and do cold and for me the river here is cold
enough to argue and sit in the river but you could also do the cold
shower. So I do some hot therapy, some cold therapy, very easy
aerobic training, I do some foam rolling and then because I drive
around in my car more than I do ride my bicycle around during a
recovery week, I keep a towel along in my car and do a lot of breath
It’s between an expiratory muscle breath training and then foam
rolling everyday. So basically every single day this week, I am making
my body better and helping it to recover faster but I am not actually
exercising and so for me that accomplishes two objectives: number 1,
I get very jittery and a little bit grumpy when I’m not able to actually
feel like I’m moving around and kinda helping my body to get better
and then the other thing that helps with of course is I bounce back a
lot faster ‘cause I got to tell you I was pretty sore on Monday when I
rolled back in the airport here in Spokane.
Brock: I don’t even know how long those tech races take you?
Ben: You know, it’s about an hour and a half and forty five minutes on
Saturday and about 50 minutes on Sunday and that doesn’t sound
that long but you are in battle the whole time because I try and hang
on in front of the pack and I came in top ten in both races out of I
think there were about 3,000 people the first day and about 7,000 the
next day. To kinda race towards the point in to the pack like that,
you’re suffering the whole time so I would say it is harder than
triathlon in that respect. If I were to compare like a Spartan sprint to
a sprint triathlon, the Spartan definitely takes the cake.
Brock: hmm, interesting ‘cause actually the reason I ask and the reason I’m
really interested in this is that I just signed up for a tough mudder.
Brock: I got all excited ‘cause you would be doing all these races and I was
like, “Fine, okay there’s one in Terrano. So what the heck”? I signed
up yesterday night. Now, okay what do I do?
Ben: Those are easy to get ready for. You just basically find some kind of an
apartment or house that has poor wiring and you subject yourself to
certain random of episodes of shock therapy and then run around the
room in between and you’ll be good to go.
Brock: We must have a huge pile of news flashes after all these weeks of not
doing a podcast.
Ben: Yeah, you know, I’ve been tweeting out quite a bit over at
twitter.com/bengreenfield and every single day like my rules
everyday I have to at least say one interesting study that I’ve found
and I’ve picked out a few that I thought were kinda interesting for
today’s podcast. Speaking of shocking yourself to death to get ready
for your tough mudder. You know, our friend Alex Hutchinson
actually I shouldn’t say he’s our friend because he’s not our friend.
Brock: Well, I met him once but I think that’s not quite a friend, an
Ben: Yeah, he doesn’t really like to come to our birthday parties or
anything but we both read his blog over at Sweat Science. He wrote a
really interesting article about whether or not it’s safe for people who
are over the age of 40 to exercise hard because there’s like this
unwritten rule especially in among cardiologists that the risks of
interval training when you’re over 40 outweigh the benefits and that
somehow once you push yourself to the point where you’re exercising
at a high intensity that the risks outweigh the benefits compared to
lower intensity exercise and that you’re risk of having a heart attack is
gonna go up the older that you get.
Brock: Please tell me that’s a lie.
Brock: Please tell me that’s a lie ‘cause I’m almost 43 and I’ve been doing
intervals like crazy.
Ben: Yeah, and Alex actually, he pointed out that really there’s only have
been one study that was in the journal “Circulation” that really truly
looked into this in like a pretty large population, a pretty large N and
that was about 49 hundred cardiac patients and they had an average
age of 57.8.
Brock: That’s a very important 0.8.
Ben: And what they’ve found was that during a 129 thousand hours of
moderate intensity exercise that these people had one – there’s one
fatal cardiac arrest among the entire population. And during and after
46,000 hours of high intensity interval exercise, there’s two non-fatal
cardiac arrest. What Alex points out is that first of all, those numbers
are so small that you really can’t make any comparison or come out
and say that traditional model exercise vs. high intensity interval
training is safer.
The other thing that has been found and it was cited in this paper was
a whole pile of research on the cardiovascular benefits of high
intensity exercise and the fact that there’s a lot of epidemiological
studies that have consistently found a greater reduction in the risk of
cardiovascular disease with high intensity exercise in the person with
moderate physical activity. So basically if you’re over 40, first of all
don’t be scared about exercising at an intense rate as long you’re not
doing like I don’t know, whatever like a cross-fit war everyday or 3
Spartan races in a week. (laughs) And by the way, I don’t necessarily
feel that what I’m in the middle of doing is healthy, I’m just trying to
put a notch on my belt basically. I should come around and say that.
The other thing is that probably the fact is that even you’re 70 years
old and you’re healthy, you don’t have – you know, you’re not
stressed out, you don’t have high blood pressure, history of heart
disease, that high intensity interval training is still gonna be fine for
you. I think that the reason that people, let’s say – we see for example
older men dying during triathlons, I think the reason that we see that
is a cluster of events. We got this type A personalities, with high
cortisol levels, typically a relatively poor diet or at least a mineral
depleted diet particularly with respect to magnesium, putting
themselves in a stressful situations. In water, where if you do pass
out, you’re gonna die and I think when you put that entire cluster of
events together, that’s where you see things like say deaths in
something like triathlon in older males particularly but I think that
there are a lot of factors there that could be mitigated. So ultimately,
guys who are over 40, ladies who are over 40, the benefits of interval
training outweigh the risks.
Brock: I don’t remember if Olga did interval… well, she must have ‘cause she
ran short distances.
Ben: Hmm, yeah and that was a fantastic interview that we did with the
author of the book “Why Does Olga Run”. If you go to
bengreenfieldfitness.com and look for that one, it’s on exercise, anti-
aging, longevity. She did a lot of interval training…
Brock: And you guys caught into comparing her to somebody like Ed
Whitlock who’s like 80 some year old marathon runner who does
nothing but Zone 2 and as well and how she actually looked younger
than him even though she was older.
Ben: She looked fantastic, her mental faculties were better, but
unfortunately, it’s interesting that you bring that up, I don’t know if
you know this but she just passed away yesterday I believe.
Brock: Yeah and I’m sad about that but you can’t really mourn, somebody
who had such an amazing life.
Ben: Yeah, amazing story and if you people haven’t read that yet, I keep a
list of some of my favourite books over on my Ben recommends page
if you go to bengreenfieldfitness.com and you click on the Ben
recommends section, that’s on my list of books that I recommended
among about 20 others that are kinda like my required reading for
people who wanna optimize their health.
Brock: So rest in peace Olga.
Ben: Yeah, very impressive lady. Also, barefoot running. A really
interesting review that was in the Journal of Sport and Health
Science. It was Barefoot running survey: Evidence from the field was
the name of this paper. I’ll link to it in the show notes over at
bengreenfieldfitness.com/285. What this study looked into was a
survey of a few hundred runners and they surveyed them on their
habits with respect to barefoot runner and when I say barefoot
running, minimalist running is included in that, you know, vibrams...
Brock: Not literally barefoot.
Brock: Without shoes and socks.
Ben: Yeah, that too. Barefoot running, vibram running, minimalist shoe
running, just basically all of the above. What they found was that a
big portion of the runners about 60% of them tried barefoot running
due to the promised of improved deficiency. About 53% to get rid of
the past injury and about 52% just because of the recent media hype
around barefoot running. Amazingly almost 70% of the runners
participating in the study experienced no new injuries after barefoot
running and again almost 70% actually had their injuries go away
after they started barefoot running with the greatest percentage of
injuries that declined being injuries to the knee and knee pain in
almost 50% of the runners decreased after they shifted to barefoot
running. I think that there are two very interesting takeaways from
this paper and again I’ll link to the full paper but in one section of the
paper this is what the research said, “there’s little evidence to support
the current practice of prescribing elevated running shoes with
cushioned heels and pronation control systems to prevent injuries.
The long industry standard of prescribing running shoes based on
arch type maybe incorrect. In fact minimal unsupportive shoes might
actually improve rehabilitation outcomes as compared to
conventional running shoes.” And they go on and make a lot of other
interesting observations but in the very, very end they say that the
majority of response in this survey indicated that they develop no
knee injury after starting a barefoot running regimen, second, those
that did primarily experienced foot and ankle injuries indicating the
need to progress slowly a.k.a. not to go out and get vibrams and run a
marathon and then sue vibram so that new areas of loading can adapt
and then finally the survey results indicate that the majority of
barefoot runners had previous running injuries that resolved after
starting barefoot running programs.
Brock: That’s awesome!
Ben: So yeah! Really interesting and I’ve been, you know, I do like when I
was doing Ironman last year. Both of my Ironman races I ran in
Skora’s which are a minimalist pretty much like a zero drop running
shoe and now for my obstacle races and my Spartans, I’m running
and we actually – I believe you called in a question Brock to the
obstacle, I don’t know if our listeners know, I have a new podcast that
I’m doing with the top rank Spartan athlete Hunter McIntyre. It’s
called Obstacle Dominator podcast over at obstacledominator.com.
Really short half hour podcast, just to go to the obstacle racing and we
talked about shoes and I mentioned that I’m racing in this Vivo
barefoot, it’s called the Breatho. It’s very similar to their trail freak
shoe, extremely large logs on the bottom, zero drop in a puncture
resistant sole and those are working very well for me, for Spartan
racing and so I switch to those after losing my shoe or racing in
Montana because it got sucked off so this fit a little bit better and
wrap around my foot quite naturally. So anyways, we’ll link to that
article in the show notes again at bengreenfieldfitness.com/285 and
then finally there was a study that came out in the Journal of
Nutrition about what kind of things that you should drink if you
wanna rehydrate after exercise. Now, part of these papers are flawed,
for example in the abstract they say for example: in cases of
dehydration exceeding a 2% loss of body weight, athletic performance
can be significantly compromised. That’s actually not true. Dr.
Timothy Noakes has shown that first of all the winners of most races
are anywhere from 6-10% dehydrated and they win and that the
ultimate measurement of whether or not your performance is going to
decline during an event is your core temperature not dehydration.
And so even though that’s a flawed statement, the outcome of the
study is really interesting. They compared how quickly you could
rehydrate and what they compared was an electrolyte beverage with
carbohydrates mixed into it. A plain water...
Brock: Wait, carbohydrates mixed in it?
Ben: Yeah, electrolyte carbohydrate mix and then a plain water control and
then an electrolyte amino acid mix. It’s an electrolyte carbohydrate
mix with Be Like Gatorade basically, an electrolyte amino acid mix
would be like taking electrolytes, you know, like a scoop of
electrolytes and a scoop of amino acid powders and putting them into
a bottle and drinking that and then drinking plain water. What they
found was that compared to the electrolyte and carbohydrate mix and
compared to the water mix that within 4 hours the amount of
hydration specifically cellular hydration and what’s called urinary
specific gravity which is the measure of concentration of solutes in the
urine, the rehydration capabilities of mixing electrolytes with amino
acids were significantly higher than any of those other beverages. So
ultimately, if you want to rehydrate as quickly as possible after you
finish a very tough workout in the heat or a big race or anything else
like that, get amino acids in your system along with electrolytes in
one beverage and that’s gonna be the best way for you to rehydrate
unless you wanna use my method which is basically you act like
you’re sick as possible near death’s door, you stumble to the nearest
ambulance or medical tent and you flop in there and basically ask for
an IV and that’s a really good way to rehydrate.
But if you don’t happen to have an IV in the comfort of your own
home, mix amino acids and electrolytes and you can hack rehydration
as quickly as possible. So there you go.
Brock: I can’t believe Ironman Kona World Championships is only like 4
months away. It seems like we were just there.
Ben: Yeah, I am literally already kinda stating to dial in my plane tickets to
head down and this year I won’t be racing in Ironman Hawaii but I’m
gonna be watching and also for anybody – I know a lot of our
listeners are gonna be down there racing. A lot of our listeners are
into triathlon, crazy triathletes. They are.... Yeah. There’s an Ironman
Sports Medicine Conference down there, the reason I’m mentioning
this is I’m gonna be speaking on nutrition myths and alternative
methods of fueling, this like an Ironman triathlon and I’ve been to
that conference multiple times. It takes place during that week, I’ll
link to it in the show notes. I’m not financially affiliated with the
conference or anything like that. I just think it’s a good conference,
again I’ll be there speaking and there are CME’s and CEU’s available
for anybody who’s in the medical profession who is gonna be there –
Mark Allen is gonna be teaching a little clinic, they have a bunch of
sessions for physical therapists and athletic trainers, nurse
practitioners, exercise physiologist, so great conference and the cool
thing is you can go down there, go to the conference and then party at
night with the triathletes and watch the race at the end of the week
and kinda be there during the super bowl of triathlon. So, it’s called
the Ironman Sports Medicine Conference and I highly recommend
that you check it out if you gonna be down there in Kona and you’re a
Brock: I’m still working on some reason for me to be down there again this
Ben: That’s right.
Brock: Anybody can make up a reason for me to be there, please let me
Ben: Yeah, we gotta get Brock back on the big island. The other thing and I
guess this is really only in the special announcement that I mentioned
is of course as we talked about in a couple of podcast episodes
recently, I’m in a board of advisers now for the sports nutrition
company Thorne FX and like I mentioned I’m now using their multi-
vitamin and their fish oil and some of their other stuff but I’ve gotten
a lot of kinda complaints from people like Australia, UK and scattered
about Europe and Canada and all those strange other regions of the
Brock: Hmm, we are just kinda just another regions of America...
Ben: The international shipping rates were pretty tough. They just reduce
yesterday shipping rates by ½ to 1/3 based off of all those complaints.
So if you go to bengreenfieldfitness.com/thornefx, you can check that
out, you save 10% automatically and then they drop international
shipping rates by ½ to 1/3 so for those of you who were kinda feel in
the wall of shipping, that’s all fixed. So there you go.
Brock: You know, the real solution is we just all have to move to America.
‘Cause in Amazon prime actually is worthwhile.
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Celia: Hi Ben and Brock, it’s almost summer and I’m gonna be tasting Italy
again. I stopped lying in the sun to tan about 10 years ago because of
all the sun spots I was getting on my chest, arms and legs.
I use sunscreen on my runs and when I have gardening, but I really
wanna be tan again. Have you ever research the safest way to
chemical tan? Is a spray on at a tan shop which I’ve never done or
over the counter products? You might have used them being vital for
a test so I thought you might know. Thanks for answering my test
questions but I love it and I really enjoy the show. Thanks.
Brock: What are you chewin’?
Ben: Hmm, I was out of to the room to get some chocolate. I was hungry.
Brock: Well, Celia was asking her very important question and Ben was
Ben: Now, here’s the deal. I literally was – before we got on the podcast, I
was doing that cold soak in the river so all of a sudden like a half or
end just happens to me after I did that cold stuff, I got hungry. So I
grab a chocolate and a glass of wine because as we all know cold
thermogenesis increases glucose clearance so your body sucks up
carbohydrates in the muscle like they’re going out of style so the one
time I’m reacting in my chocolate and in my wine which is – oh, it’s a
good mix. This one I’m podcasting at 5:30PM after a soak in the river.
So, there you go. But this was a good question and I did listen to it so
I’ve – yes! We have to repeat it...
Brock: Yeah, yes, okay, focus, focus.
Ben: Okay, so first of all as far as tanning in the sun is concerned and sun
spots are concerned, I don’t really have a big issue with tanning in the
sun because you get your mix of UVA and UVV radiation and we’re
meant to get a balance of UVA and UVV together. We’ve talked about
this on the podcast before but basically UVA radiation is the stuff that
penetrates your skin pretty deeply and it passes through things like
clouds and window panes and water and ozone and it’s the thing
when in isolation that has been implicated in for example, melanoma
and DNA damage and it also doesn’t create any vitamin D so it’s you
know, when you aren’t getting that in conjunction with UVV it’s
pretty useless. UVA doesn’t just provide no vitamin D but actually
breaks down vitamin D, it binds to the vitamin D receptor. So if you
just getting UVA which you can get from some of these tanning beds
for example or from say like – ah, here’s an interesting way that it can
happen just like sitting next to a window and getting a ton of sun
exposure. A lot of times window panes will allow UVA to come
through without UVV and when you’re flying on an airplane, I
learned this because I was talking to Jack Kruse yesterday. There’s a
few things you don’t wanna do when you’re flying on an airplane: one
is sit next to a window with the little window curtain open because
you’re getting massive doses of UVA. He actually told me about – we
were doing a podcast for something I’m releasing later on. A bunch of
interesting things like you don’t wanna sit in the emergency exit row
because that’s where the fuselage goes through and that’s where we
get expose to the highest amount of free radicals if you’re sitting in
the emergency exit row.
Brock: Bummer! I love that.
Ben: Yeah, exactly. So he had a lot of interesting observations and also
another observation he had was that the x-ray machines that you pass
through at the airport, basically the dose that you get of x-ray is next
to nothing compared to what you’re getting from just like EMF and
wifi routers and stuff like that so.
Ben: Yeah, - we don’t know I mean, total segue but anyways we are meant
to get a mix of UVA and UVV. So, UVV the problem with that is, it can
burn. It doesn’t penetrate deep enough into your epidermis to trigger
melanoma but it can cause some of these sunspots and the thing is
UVV counteracts UVA damage and UVA keeps vitamin D synthesis
from getting out of hand. So essentially UVA and UVV work together
so the best thing that you can do if you wanted to tan was get out into
the sun at sometime around the time when the midday sun is directly
overhead like close to noon where you get a good mix of UVA and
UVV. Later on in the afternoon there’s gonna be more UVA
production, you’re more likely to burn. Earlier in the day you get a
little bit more UVV exposure but you’re not getting some of that
balance of the vitamin D synthesis. So basically if you’re gonna get
out in the sun getting around noon is a good time to do it. Now as far
as healthy ways to tan, if we were gonna just not have a chance to get
outside period or we didn’t wanna go outside because we were
concerned about sunspots thing along those lines,
the first thing is that there’s some talks that goes around about this
tanning beds that produce wavelength of light that’s around 633 nano
meters and there’s a guy named Dr. Mercola that actually sells these
tanning beds that he claims even though I’ve partly – the research
may exist but I haven’t seen any but he claims that these systems they
produce only UVV rays and the rays are mixed with red light in this
633 nano meter range and the idea here is that when you put both of
those together that you’re not getting a deep enough exposure to UVA
light to where you’re getting a production of melanoma but you’re
getting enough UVV light to get a little bit of a tan. Now, I haven’t
seen any long term research on whether or not there’s any risk of skin
cancer or anything like that that would exist with a normal tanning
bed from this type of tanning beds but I think the only place to get
them is on Dr. Mercola’s website. There’s one called the sun’s splash,
there’s another one called (they’ve got dumb names – sun’s splash, all
tanning units have dumb names) another one called the D-Light as in
vitamin D, light.
Brock: That’s a great name.
Ben: Yup, there is something though to that whole 633 nano meter range
because that’s very close to what’s you’re gonna get from red light
exposure and red light exposure like the light that you would get from
– just like, I’ll put a link in the show notes ‘cause I actually have a $10
light bulb that I shine on my body for about 20-30 minutes before
bed and that’s because it’s been shown to improve growth hormone,
it’s been shown to improve sleep quality by about 15-20 minutes
meaning you’ll sleep longer in the morning when you get exposed to
that red light at night. But also when you’re skin gets exposed to light
in that particular light range, it stimulates skin cells and at least the
production of collagen and the elastin. So basically as you age,
collagen and elastin breaks down and that’s when you start to see
wrinkles and folds in the skin but you can reverse some of those
process as well as improve oxygenation and the formation of a lot of
these small blood vessels towards the surface of the skin when you get
expose to red light. You don’t have to go and buy like a multi-
thousand dollar 633 nano meter tanning bed to get that particular
benefit for your skin. Red light is not gonna tan you but it can really
give you like this skin firming kinda anti-aging type of appearance on
the outside of your skin. It’s literally as simple as – there’s a few
different ways that you can rig up a red light bulb next to your bed
stand like I have. What I do is I just have this whole tripod that you
normally put like a camera light on and I just have my red light plug
into that and just flip on the bedroom and churn it. It also helps you
wake up in the morning as well. So now when I wake in the morning
and I’m writing in my journal and kinda doing my morning habits, I
write my journal and meditate, I do a little deep breathing, track my
heart rate and all that jazz, I have that red light turned on. So very,
very simple I just flip it on before I go to bed and scout like 5,000
hours worth of red light. The one that I use is called the triangle bulb
and it’s a 250 watt red heat lamp and it’s literally $9 off of Amazon.
Brock: I’ve got one by my bed but it’s actually one of the ones that you put on
like the back of a goaly’s net in Hockey and then when somebody
scores in the bedroom it just flashes like crazy.
Ben: Does it make the noise the ehhhhhhhhh? (make up noises) Cool!
Nice! I like it, it’s a great idea.
Brock: Then it basically make a noise when I score.
Ben: A shot countdown clock or anything like that are meant to. So
anyways, I would be a little bit more prone to do something like that
than I would be to buy one of these tanning beds from like the Dr.
Mercola website just because I always hesitate when I don’t see much
research behind something. There are some things out there that
people have raised eyebrows on me about like for example I’ve talked
about structured water before, well, there is a ton of research at
University of Washington by Dr. Gerald Pollack who I had on the
podcast on for example structured water. So I’m okay with
recommending that in certain situations. I haven’t seen the same kind
of research on this specific tanning beds that Dr. Mercola
recommends so I’m kinda (sounds) I mean, you could try it but I can’t
guarantee that that amount of UVV exposure that those tanning beds
give you without at being balanced by UVA as we would experience
nature is necessarily beneficial. So I a little bit hesitant on that one
but the other cool thing is that there was this really interesting study
that they did on the ability to tan the skin with supplemental tanning
formula and this was a study that they did in a laboratory in Paris and
they found significant tanning effects without exposure to any type of
UV radiation from the intake of specific nutrients. In this case they
used a mix of beta carotene, lycopene – like you’d find in tomato,
vitamin E and vitamin C and you can actually get the exact
supplement. I found exactly what they use in that study in Paris, you
can get it off at Amazon and it’s like this totally natural mix of
nutrients that you ingest and its design to naturally darken your skin
without you being expose to light at all. It’s got – (I don’t even know
how to pronounce it) it’s like Oenobiol, it’s o-e-n-o-b-i-o-l. It’s called
a tan enhancer lotion and it doesn’t have – I’ll talk in a second about
some of the issues with the spraying tans but it doesn’t have any of
the issues of those and it just a lotion that you put in your body and
actually that’s a pretty interesting research studies on it and it turns
out that that works pretty well. You could try if you don’t want to use
a supplement, you could achieve some of that same type of thing from
food. For example, omega 3 fatty acid intake and this was actually in
mice that have shown to increase resistance to sunburns and
melanoma formation. You could just basically include a lot of fish oil
and then these things that can help to tan the skin if you wanted to
get them naturally from food for example vitamin E, you can get that
egg yolks, olive oil, avocado, sunflower seeds, raw nuts. You can find
vitamin C pretty readily available like lemons, lemon juice,
vegetables, fruits. You can find vitamin B in many cases in meat,
dairy, eggs, that type of thing. You can get a lot of the skin protecting
carotenoids that are in these lotions with astaxanthin which you’ll
find in marine algae. So you could also just eat a diet pretty high in
wild caught fish and get it that way. And then a lot of the flavonoids
and the polyphenols you’ll gonna find in like grape seeds and red
wine and herbs and spices and coffee and cacao and the wine that I’m
drinking wine right now. So, I’m actually tanning as we speak by
drinking wine. And then, few of the other things that you want to
avoid when it comes to skin and tanning will just be alcohol
consumption and high amount of omega 6 fatty acid from vegetable
oil- those are the two fastest ways to age your skin very quickly. I say
alcohol consumption I mean to the extent where you’re producing
inflammation. So basically like getting drunk. The other thing that
kinda flies under the radar is gelatin. Gelatin is super duper helpful
for preventing sun induced damage and that’s just as simple as
working in some bone broth or getting like organic gelatin or collagen
off at Amazon like the Great Lakes or the Bernard Jensen gelatin. So,
uhm and you know, I used to use the rub on bronzer, the sun stunner.
I was actually – I modelled for a spray on tan business when I was in
college because I was a body builder to do the spray on tan and then
they actually would have me walk around the gym and show people
my tan and I realized ‘cause I was a spin instructor too that when you
do a spin class, the tan actually sweats off so you get like this tiger
stripes. Anyways though, spray on tans are not a good idea. The one
of the main ingredients in them is something called dihydroxyacetone
and that’s this color additive that darkens your skin by reacting with
amino acids on your skin surface layer. It’s abbreviated to DHA and
you don’t wanna confuse that with the docosahexaenoic acid which is
the healthy DHA that you find in omega 3 fats. This DHA is not good
because it actually has a lot of contaminants in it specifically lead,
arsenic, and mercury. So when you have this DHA containing
products that are sprayed on you in a booth, even if a lot of that isn’t
getting absorbed to your skin particles, you’re getting it through your
eyes and your nose and your mouth so you wanna be super careful
with the spray on and rub on tans especially if you look at the label
and it has this dihydroxyacetone, stay far away from that form of
some sun tanning. I would be pretty careful with that, I don’t know of
any bronzers that are natural that don’t contain DHA. If I wanna to
get my skin as good as possible, I keep eating the type of diet that I
eat, I would if I would really serious about making my skin a little
darker I would consider using like this Oenobiol rub on like tanning
solution that naturally darkens the skin without actually using a
bronzer and then I would just get sun exposure sometime between
11am and 2pm so you get that mix of UVA and UVV. And then the
infrared light before bed at night if you just get like a light for 10
bucks off at Amazon.
Handsome: Hi Ben, if you are preparing for a 1-2 days photo shoot where you
want to look as lean and as best as possible, how would you go about
preparing for that? Would you do kinda of a carb depletion and
repletion in the week leading up to it? Or would you take a different
manner and what would be the training look like along with that?
And also, on the days after the shoot what would you do to make sure
that your body stay looking as good as possible for as long as possible.
If you have any insight on that I’d really appreciate hearing it. Thanks
a lot and I love the show that you and Brock do together.
Ben: So is it just me or do we have a lot of vain listeners.
Brock: Everybody just wants to look good. That’s okay!
Ben: I want tan. I wanna get ripped. We actually, sip a wine here - we
talked about this a few weeks ago, I think it was maybe podcast –it’s
like 282, 283 where I talked about how back in the day when I was a
body builder I used to do these complex sodium-loading, sodium-
depleting diuretic protocols to hack the process of getting ripped. And
it worked but it’s pretty tough on the kidneys, pretty tough on the
body that’s why I don’t consider body builders necessarily be a
healthy sport, but that’s the same protocol that a lot of models and
fitness enthusiasts will use to do everything from looking good for a
photo shoot to looking good for a day at the beach to anytime that you
know that you’re gonna have to be naked or be in a swimsuit or
something like that, trying to basically get your skin to tighten and
eliminate bloating. Now first of all, I should say that I think a lot of
people look softer than they should because they’re stressed and
cortisol causes a shift in aldosterone an anti-diuretic hormone that
causes you to retain water and to have that bloated, soft look. And I
think that - I will give my biohack here for getting ripped at the risk of
your kidneys taking a hit. But before I do that, let me mention that
getting cortisol down makes a huge difference in most people. And it
sounds dumb, but just like de-stressing and getting rid of bloating
that way is a huge, huge win for getting rid of that kinda skinny fat
look. But let’s say you wanna do the whole carb-depletion, carb-
repletion, sodium-loading protocol to get ready to be in a swimsuit at
the beach or look as cut and as ripped as possible, ‘cause I got this
down to a science when I was a body builder and there’s a way that
you could do it. I’ll make this pretty easy to understand. I’m not
gonna get super duper deep into the hormones. I’m just gonna tell
you exactly how to do it. And it’s a little bit of a science. If you miss
the window, you end up looking bloated. You don’t wanna look
bloated so you wanna make sure that you maybe try this at least once
apart from a photo shoot or very important day at the beach before
you pull it out for real on a pro level. So the first thing is two weeks
out, you wanna count back about two weeks from the day that you
wanna look ripped, from your photo shoot, stepping on the stage for a
fitness competition, whatever you want. Count back two weeks from
that, you wanna start loading up on sodium. Now I’m not a big fan of
doing this via the way that a lot of body builders do which is just a lot
of table salt and a lot of sodium-rich foods because I don’t like a lot of
the health implications of unopposed sodium. I’m a bigger fan of
using sea salt and minerals, basically increasing sea salt and trace
mineral intake so you’re getting sodium along with a lot of your other
trace minerals. But essentially you start loading up on sodiums. We’re
talking about anywhere in the range of about 2-6 teaspoons of sodium
on a daily basis or salt on a daily basis and the higher levels would be
if you’re doing a lot of say, like, sauna, sweating, still working out
pretty hard, that type of thing. But you’re gonna wanna increase your
sodium intake about 3 to 5 times higher than it would normally be.
When you first do this, your body is gonna hold more water, but after
you’ve maintained those high sodium levels for a few days, your body
will eventually adapt. So you’re gonna basically be holding the same
amount of water as you did when your sodium intake was normal or
when it was slightly low. So you start off by loading up on sodium and
you wanna do that about 2 weeks out from the time that you wanna
At the same time that you do that, you wanna gradually drop the
carbs. Okay, so the reason that you would wanna drop the carbs is so
you up regulate levels of glycogen synthase which is the enzyme
responsible for causing storage of glycogen. And so when you load on
carbs later on, you’re theoretically gonna be able to load on the higher
number of carbs, okay. So you increase your sodium two weeks out
and then you gradually begin to drop your carbs by the time you’re
one week out from when you wanna look really, really good, you’re
eating a pretty low carb diet, okay. So like 10-20% carbohydrate. So
pretty low, you’ve got depleted muscle glycogen levels and you’re at
the same time eating a lot of sodium. Now the next thing that you
wanna do is, especially if you’re still working out, but also to help
increase water levels that are basically –what’s called your
intramuscular water levels, you can add creatine into the mix. I’m a
big fan of creatine loading during this last week and so what you do is
you’ve been on a high sodium diet and a low carb diet. Now you’re
one week out, you start loading up on creatine. I would not
recommend a creatine monohydrate powder just because that can
increase water levels outside the muscle, directly under the skin and
cause a soft look. You want a creatine that doesn’t cause that bloating
look. There’s one – there’s a company called Millennium Sport. They
make what’s called an enteric-coated creatine that doesn’t cause - it’s
the same one that I take just for racing and for very hard workouts.
That one doesn’t cause that type of bloated look. But stacking with
creatine while you’re doing this sodium-loading, carbohydrate-
depletion protocol can be really effective especially if you’re having
difficulty with dropping carbs super duper low and still being able to
maintain energy levels. So I like about 10 grams of creatine on a daily
basis for this one. Millenium Sport is over at milleniumsport.net and
any of our listeners get a 50% discount on that stuff. The code at
millenniumsport.net, and I’ll put it in the show notes, it’s M-S-T as in
millennium sports technologies, MSTBG09. So that’ll get you 50% off
their creatine. You could also find it on Amazon, bodybuilding.com,
places like that. Anyways, that’s step 3. The next thing that you do is a
week before, you actually drop the sodium. So you’ve been at a high
sodium intake, now you drop the sodium. Okay, back to a low sodium
intake, or back to under 2,000 milligrams, under about a teaspoon of
sodium per day. So as you drop that sodium down, you’re gonna start
to lose water. Okay, so you go from high sodium intake to low sodium
intake. Two weeks out, you’re at high sodium intake. One week out,
you’re at low sodium intake. And we keep the sodium low. At the
same time that you drop the sodium intake, you start drinking a
bunch of water. So one week out, you’re drinking anything from about
one and a half to two gallons of water a day. And you’re gonna do that
all the way out to two days before the day that you wanna peak. Okay?
Brock: So you’ll be peeing like crazy that week.
Ben: Yep, exactly. So basically you’re up regulating the hormones that are
responsible for dumping water like your diuretic hormones that when
you cut water, the activity of those diuretic hormones stays up and
you basically pee out a bunch of water. You lose a bunch of water and
the fact that you’ve cut sodium also means that you’re not gonna
retain much water. Okay, so, we’re basically trying to trick the body
into losing as much water as possible while retaining as many
carbohydrates as possible. So that’s what this all comes down to,
okay? So again just to review just so listeners don’t get lost here. Two
weeks out, you are going to load up on sodium all the way up to one
week out at which point, you’re gonna start to cut sodium. All the way
from two weeks out to one week out, you’re gonna be dropping your
carbs, you’re going on a very low carbohydrate intake. And about one
week out, you’re gonna start to load up on creatine. Okay. So now
you’re two days away from the day that you wanna look really, really
good. And there are two things that you do two days out. Two days
out you cut water and you cut it a lot. And when I was doing body
building, I would do this in conjunction with taking a diuretic and I
was actually this last couple of days peeing dark yellow. That’s how-
and this why I’m saying it’s not necessarily - total caveat I’m not
saying this is healthy but if you wanna hack the process of getting
ripped, this is how you do it. And I use dandelion root extract as a
diuretic to just basically shed as much water as possible. And you’re
only doing that for two days.
Okay, so it’s still unhealthy if you’re doing it a lot, but I mean it’s just
two days. So two days you’re dumping water, taking diuretics, and
you are also carb-loading. So you shift from that low carb diet into a
high carb diet, eating a lot of sweet potatoes, yams, chocolate and
wine bring vascularity to the surface so those are really good. But
basically for two days, you’re cutting water and you’re carb-loading.
And when you get to the end of that second day, so two days out
you’ve been cutting water, you’ve been carb-loading, you wake up on
the morning of that last day and you’re thirsty but you’re pretty
shredded, pretty ripped, and you know what, if we’re getting paid a
lot of money to be in a magazine cover or its kinda like your big
chance to look as good as possible, this will do it. It’s not healthy but
that’s basically, that’s the protocol. That’s what I did when I was a
Brock: That’s crazy.
Ben: And it works, you know! It gives you that camera-ready body. But it’s
- it’s a chore. But if you kinda enjoy that type of thing, kinda tricking
your body, it can work. Again, I think a bigger win is just decreasing
cortisol which is retaining water. But again, creatine, loading on
sodium, dropping carbohydrates, and then dropping sodium, loading
carbohydrates, and then kinda doing that water load followed by
water cut, throwing creatine into the mix, that’s kinda everything. So,
there you go.
Brock: Is that what your buddy Hunter McIntyre did when he was on the
cover of – was it Men’s Health?
Ben: He’s been on a bunch of covers, but no. We actually talked about that
in today’s Obstacle Dominator episode.
Brock: Did he give away his secrets?
Ben: For folks who are listening in. His secret was basically just getting
covered in a bunch of mud.
Brock: I guess. That works!
Patrick: This is Patrick. You mentioned in a podcast that it takes six months to
become fat adapted for exercise. Now my question is –is this only
affected by diet and how much training, specific type of training
actually plays a role in this. My background is more strength and
power being a college offensive lineman. And but I’m starting SealFit
training which you’re familiar with since you mentioned it in a
podcast. Love the show. Thank you.
Ben: Well the answer to Patrick’s question is pretty interesting because
when I ran an exercise physiology lab and I did this for three years. I
had a lot of athletes come up and I would hook them up to an indirect
calorimeter which measures the amount of carbohydrates and fat that
you’re utilizing as a fuel.
Brock: That looks like a scuba diving mask you stuck in your mouth, right?
Ben: Yup, exactly! The athletes, like the soccer players, basketball players,
football players, people who are used to on and off type of training,
it’s very, very interesting when you look at their carbohydrate and fat
utilization while say, running on a treadmill, they would have these
large shifts. They’d go from carb utilization to fat utilization and it
was almost as though their body had been trained to cycle between
those energy substrate pathways. And then when you take the people
who are doing more steady-state exercise, the triathletes, the
marathoners, etc. they would generally be at a little bit higher state of
fat utilization and that at a steady state of fat utilization during the
entire treadmill protocol or bicycle protocol whichever one that we’re
doing on them. Interestingly, you saw similar patterns at rest as well.
More fluctuations and almost like a wave curve of carbohydrate and
fat utilization shifting between carb and fat utilization at rest in folks
who are doing a lot of the interval training and more of a steady state
energy utilization in the folks who were doing more steady state
training. So what this means is that even though interval training is
gonna get you fitter faster, you’re gonna have a higher post exercise
metabolic rate, you’re gonna have an increase production of fat-
burning hormones, etc., if you work in some kind of steady state
exercise into your protocol, it’s gonna accelerate the rate at which you
become fat-adapted or in other words, it’s gonna train your body to
burn fat as a fuel source a little bit more efficiently. And this is why I
like to get the best of both worlds in the folks who I’m training for fat
loss. What I mean by that is you do your fasted fat burning in the
morning at a very aerobic level and basically what will be considered
your fat burning zone. Approximately your – what’s called your
anaerobic threshold heart rate or the heart rate at which your muscles
start to burn.
Generally you subtract about 20 beats from that, and that’s your
approximate fat burning zone. For me, my muscles really start to
burn and I start to breathe really hard at a heart rate of about 170.
And so I can approximate my fat burning zone at being pretty close to
150, and it’s generally like an aerobic conversational pace. You train
your body how to do brief bouts. A lot of people overdo this. They go
out for 2 hours, 3 hours, whatever, but brief bouts on a daily basis
about 20 minutes or so generally in the morning in a fasted state a
little bit of caffeine can help you tap into that fatty acid. And you do
that as many days as you can each week. And again, all you need is
about 15-20 minutes. And I like to also when possible add in one
session each week that’s a little bit longer, like a hike or a bike ride or
a swim or a walk or you’re going out for anything from 1-2 hours in
that fat burning zone. You don’t overdo that workout. That’s only
about once a week. A lot of people overdo that and they try that - I
find a lot of women do this every morning. They’ll take that fat
burning easy exercise that I talked about and they’ll do it for 2 hours
every morning or 1 hour every morning. Don’t do that. About once a
week is all that’s required for that kinda fat-adapted fat burning zone
type of exercise preferably in a fasted state like on a weekend. And
then in the morning, every morning, that’s when you do your aerobic
fat burning. So that way you’re getting that steady state fat
adaptation. And later afternoon or the early evening when your body
temperature peaks and your protein synthesis peaks, and your
reaction time peaks, that’s when you do the hard stuff. So, that way
you get the best of both worlds and you can accelerate your ability to
become fat adapted when you work in that type of training rather
than just doing the high intensity stuff or just doing the SealFit
training. If you look at something like SealFit, what you’ll find is that
in a typical SealFit protocol -‘cause I’m doing SealFit right now, that’s
my training as I’m using Mark Divine’s Eight Weeks to SealFit and
just kinda throwing in, like I substitute a few of the workouts for skill-
based obstacle training workouts and swims and stuff like that but for
the most part, I’m using his SealFit training. He has durability
worked in, like aerobic durability training. And you could split that up
and rather than doing the durability training at the end of the
workout like he had it written in, you could take that durability
training and shift that to be your morning aerobic workout. And then
save every other aspect of SealFit training for later on in the day. So
you could just kinda tweak the workouts around, kinda do this steady
state stuff earlier in the day, and harder stuff later in the day, and do
the steady state stuff in your fat burning zone in a fasted state. So
that’s what the way I would do it.
Dom: Hey there, Ben. I’ve a question. Can cold thermogenesis and
ketogenic diet alone improve one’s stroke volume and resting heart
rate? Or does it have to be combined with some form of exercise in
order to reap the benefits?
Brock: It’s a good question. We got some good questions today!
Ben: We got a lot of smart cookies listening in.
Brock: Smart people asking smart questions.
Ben: Geeks! Yeah, I feel guilty that I’m drinking wine and eating dark
chocolate while I’m answering questions.
Brock: Okay, for the next two questions, we’ll make sure they’re really easy.
Ben: Okay, so I’ve seen zero evidence that a ketogenic diet is gonna
improve your stroke volume or your heart rate directly. Now the fact
is when you’re producing ketones, when you’re burning fatty acids
and you’re producing ketones, or you’re, say using one of these fancy
new supplements that’s literally drinking ketone bodies like beta-
hydroxybutyrate salts for example, you are providing a fuel that’s a
preferential fuel for diaphragm and heart tissue. So theoretically, you
might be allowing your heart muscle to tap into a fuel that it can burn
a little bit more readily or more efficiently. But I’ve seen zero studies
that show a direct improvement in stroke volume or drop in heart
rate from that occurring. Okay, so there’s a little bit of a disconnect
there. So I can’t say that the ketogenic diet is gonna improve your
stroke volume or your heart rate. And when you look at cold
thermogenesis, there’s some very interesting things that happen
during cold thermogenesis, like you get an increase in the production
of adaponectin which is a hormone that breaks down fat and shovels
glucose in the muscles and increase the density of your mitochondria.
You get an improvement in immune system because you get an up
regulation of glutathione production which is an extremely powerful
antioxidant. You get an increase in the number of immune system
cells. You get a decrease in the rate at which telomeres shorten. So
you get the same cellular longevity effect that you might get from
calorie restriction or from intermittent fasting or from exercise.
You get reduction of inflammatory cytokines. You get faster glucose
clearing, meaning that blood glucose gets burnt off as fuel to heat the
body so that you can essentially produce ATP from heat rather than –
or you can produce heat from calories rather than producing ATP
from calories. You get what’s called skeletal muscle uncoupling which
basically means that you burn calories and generate heat through the
shivering process as a result of what’s called thermal loading and Dr.
Rhonda Patrick and I talked about this a little bit on our podcast that
we did on heat. But skeletal muscle uncoupling and activation of heat
shock protein and clearance of a lot of basically what are called junk
cells or an up regulation of what’s called apoptosis, all of that occurs
in response to cold. But again, I don’t necessarily think that you’re
gonna see a direct improvement in stroke volume and heart rate aside
from the fact that your muscles might become a little bit more
efficient at utilizing glucose and nutrients, so you might have more
oxygen, more blood to go around in general. The fact is that if you
really want to truly improve your cardiovascular efficiency, improve
your stroke volume, improve your heart rate, you need to combine
interval training which is going to take care of the heart rate side of
things meaning that you’re going to become more efficient at
delivering oxygen to muscle tissue and you’re gonna improve
capillarization of muscle tissue when you do interval training, and
also heavy weight lifting, or anything that subject your muscles to
pretty intense load. If you combine that with aerobic training which is
going to increase your stroke volume, then again kinda similar to my
response to the last question, you get the best of both worlds. And you
get an increase in stroke volume and an increase in heart rate. That’s
why for example, cross fitters who don’t do any endurance or volume
whatsoever, and I think we talked about this a little bit a couple
episodes ago, you actually don’t get much of an increase in stroke
volume with something that only has high intensity interval training
and weigh training. You actually have to do aerobic training to get
that increase in stroke volume, or a significant increase in stroke
volume although your heart rate does - your resting heart will drop
and your delivery of blood to working muscles will improve. You don’t
get a significant improvement in the actual ventricle volume, or the
filling of the ventricle before it pumps the blood out into the rest of
Brock: That’s funny, I was just gonna say maybe we should explain what a
stroke volume is.
Ben: Yeah! It’s basically just how much blood volume your heart is gonna
pump out per stroke. So, ultimately though, cold thermogenesis and a
ketogenic diet, those work pretty well together or at least cold
thermogenesis and even just like a high fat diet work pretty well
together but they’re not necessarily going to produce a huge amount
of cardiovascular benefit in the absence of exercise. The human body
really was meant to move and to, as Mark Sisson says, lift move,
sprint, or Art De Vany or whoever first said that - you combine that
with things like temperature fluctuations and restriction of high
amounts of modern carbohydrates and that’s kinda the best case
Blake: Hi, Ben! For starters, absolutely love the book but I do have a
question in regards to the Minimal Ancestral Ironman training plan
you have included in your book. How does the - how does riding bike
everyday, pulling children preferably at zone 1 probably at 8-10 miles
an hour, how does that affect the minimal training plan? Yeah, let me
know. Thanks! Love the podcast!
Brock: Blake actually asked more questions but I figured this was the most
interesting of all of them. He went on and on too long. So sorry,
Ben: Zone 1 training and I mentioned this earlier, that’s where you’re going
so easy that it’s boring, yawn training. And that has a really good
effect at improving blood delivery to working muscles without
stressing those muscles or causing a huge decrease in muscle
glycogen or tearing of muscle fibers. And I actually really like that as a
form of recovery and as a way to actually enhance your ability to
bounce back from workouts. The only caveat is that most people think
they’re doing zone one training, and they’re really doing zone 2 or
zone 3 training.
Brock: Zone 3, yeah! That’s what I found.
Ben: So zone 1 training would be like- maybe like you’re treading water
easily in the pool, not swimming laps, but just treading water. Or
you’re walking around at a very leisurely pace that isn’t causing you to
breathe harder, you’re not feeling that impact in your legs much at all.
Brock: I call that saunter.
Ben: Yeah, exactly! So zone 1 training is pretty hard to do pulling a bike
trailer. I’ve pulled a lot of bike trailers in my day. And I don’t think
I’ve ever been in zone 1 pulling a bike trailer, ’cause you’re pulling a
bike trailer. So I would just say - the short answer is yes, the long
answer is are you really truly in zone 1? ‘Cause zone 1 that’s a heart
rate. For most people that’s a heart rate of about 80 to a maximum of
about 100. And that’s not very high above resting heart rate. So make
sure that you’re truly in zone 1. I like – and I’m gonna be doing the
give away of one of this, hopefully next week, on the Ben Greenfield
Fitness Facebook page over at facebook.com/BGfitness. I like these
Weehoo bike trainers. And these are the ones where your kid sits in it
but your kid has to pedal. So the bike trailer attaches to your seat post
and extends out…
Brock: Make these little bastards work!
Ben: Yeah, exactly! And they actually make them for twins. So they’ve got a
double or twins or just two kids. So they got a double option and a
single option and the kid pedals and I could see how you could stay in
zone 1 pulling a Weehoo bike trainer ‘cause your kid is doing some of
the work. And they’re not as heavy as some of the other bike trailers
as well. So that would probably be a pretty good way to go. I’m not
financially affiliated with Weehoo or anything like that. They didn’t
send me a trailer that I could give away on Facebook, but that is - that
would be a pretty good way to go I would say if you really want to use
it for recovery would be make your kid do the work.
Davey Navy: Hey there, Ben and Brock! This is Davey Navy. I was out playing
some soccer working my way up for this World Cup excitement and
somebody came in and decided to break my fibula bone in my ankle.
So I’m well into the healing and recovery process, eating lots of good
food, and I was curious about a home e-stim and particularly I was
looking at this supposedly portable system by Omron which is
available at the local drugstore. Could you guys do a review or
summary of what are the better home e-stim products ‘cause I’m at
the point of my recovery now where I’m gonna be doing some e-stim
to help the muscles all come back in addition to all these flexibility
I’m doing. Have a great workout, guys! I’m watching.
Brock: Bummer, Davey!
Ben: Yeah, bummer!
Brock: Although I do want to say one thing. Go!
Ben: Go! Do you watch any World Cup matches?
Brock: Actually, yeah, I watched in Croatia. The first night of the World Cup
happened while we were in Croatia, and man, those people are crazy
for soccer or football.
Ben: Oh, yeah! I think the U.S. plays tomorrow Germany I believe at the
time this podcast….
Brock: So the U.S. loses tomorrow, you mean?
Ben: Yeah, that’s gonna be ugly. Anyways, first of all Davey, I’m sorry to
hear about your fibula. This Omron that you asked about like the
cheaper ones at the drugstore, I’ve talked about this before in a
podcast as far as the difference between electrical muscle stimulation
and transcutaneous electrical nerve stimulation or what’s called
TENS, but most of what you see at the drugstore including something
like the Omron, those are TENS units. So they’re good for back pain,
they’re good for stimulating subcutaneous nerve receptors, but they
don’t actually stimulate muscle or stimulate blood flow and recovery
to an extent. Like a Band-Aid, they mask pain. So they’re useful if you
need to cover up low back pain or you need to just like take care of
pain, but they’re not really gonna hold a candle to electrical muscle
stimulation or pulse electrical magnetic field therapy. So that first
thing that I just mentioned – pulse electromagnetic field therapy, that
is a form of – it’s what’s called P-E-M-F and that’s actually FDA-
approved to fuse bones. And a lot of docs would use it to reduce
swelling, to reduce joint pain and to speed up healing of bone. So
that’s something that I’d recommend. There’s one called the Earth
Pulse and it’s like this little doughnut-shaped PEMF device that
releases a magnetic frequency that’s much, much different than what
you get from a magnet. So putting a magnet around an area that
needs healing – there’s a little bit of evidence that you might get a
mild heating effect and maybe a little bit of an increase in blood flow.
But when you expose bone to pulse electromagnetic field therapy, you
actually get a stimulation of osteoblastic activity and a true increase
in bone healing. And that’s why it is – that’s why PEMF is FDA-
approved specifically for bone healing. So if I ever broke a bone,
knock on wood, because it’s been a long time since I’ve broken any
bones, the very first thing that I would do is get PEMF on it. Actually,
I’d probably find it a good friend who had oxycodone and I’d have
that and glass of wine and then I’d get out the PEMF ‘cause breaking
bones hurts. So PEMF would definitely be one therapeutic modality
I’ll look into. By the way, it’s way different than electromagnetic or
EMF, electromagnetic fields. PEMF is a much lower frequency, it’s
pretty close to what’s called the human frequency which is the basic
7.38 hertz frequency the planet earth naturally emits. It’s way
different from the magnetic fields you might get exposed to from say
a wifi router. So you don’t need to be concerned about PEMF. It can
accelerate repair of bone. It can accelerate repair of soft tissue. And
there are many good studies, I mean you can go over to PubMed and
look into it. It’s definitely not even close to woowoo or anything like
that. So PEMF definitely. And then the other thing that I would
consider for accelerating healing or at least decreasing inflammation
would just be electrical muscle stimulation which is different than
PEMF in that it is causing a contraction of the muscles. So PEMF is
kinda like ultrasound, it passes through tissue, deep into tissue,
causes an increase in blood flow and an increase in growth factors,
increase in osteoblastic activity. EMS actually causes a muscle
contraction. So this is where you put the electrodes. You stick the
electrodes around the area that’s injured and you turn it on, and your
muscles are literally contracting. And it comes like the handheld unit,
that unit is replacing your brain. So rather than your brain sending a
message through your spinal cord to the muscle, you’re using a
handheld unit to deliver an electrical stimulation to the muscle
directly via the electrodes. So that’d be like a compacts- what’s that?
Brock: I was just gonna say that would have a double effect of helping heal
the bone but also help not get super out of shape.
Ben: Yeah, that’s what I was gonna say. It’s really good if you broken
something for maintaining a muscle’s ability to contract and even
getting a training effect, it’s actually kinda funny, I was just a t a
conference with Dave Asprey in Toronto and he had an EMS device
this was on Friday night at the bar at the Shangrila Hotel in Toronto
and he was helping people get their biceps stronger and doing ab
training sessions with an EMS device in the hotel bar, pretty funny.
Getting some strange looks. But the - interestingly, there’s different
wave forms of electrical muscle stimulation devices. And so this is
where you kinda wanna choose whatever’s is gonna best for you. I’m a
nerd so I have both, I have on called the Compacts. And that’s best for
strength power training, helping a muscle to become more fit with
electrical muscle stimulation. And then there’s another device that
uses a different what’s called a different wave form. It recruits
muscles in a little bit more slower and gradual format and also
releases them in a more slower and gradual format, and that’s better
for injured tissue. That one’s called the Marc Pro. So, interviewed the
folks who do Marc Pro. They have a discount code for any of our
listeners. It’s discount code Ben. Knocks like 30 bucks off of it at
markpro.com. But I’ve got both. So I’ll use the Marc Pro if I have
kinda injured an area or I need a little bit of healing. I’ve been using it
this week to help myself bounce back a little bit more quickly from the
Spartans. But you could also use something like the Compacts for
training your quads and hamstrings to not get unfit while you’re
rehabilitating from an ankle fracture or an ankle break. And then the
other thing that of course you’d use is PEMF or pulse electromagnetic
field therapy. The device I use for that is called an Earth Pulse. So
that’s where I would start. And then of course eat your egg shells.
Everybody knows the egg shells help pump bones heal faster.
Brock: And they’re delicious!
Ben: Delicious! That’s why God made blenders.
Brock: I’m gonna add one more thing that really helps with broken bone
healing, this little thing you can find over at
Ben: Oh! A tennis ball?
Brock: No! That’s a gift from Ben.
Ben: Oh! What is it?
Brock: At bengreenfieldfitness.com/love?
Brock: You have to go over there and find out, won’t you?
Ben: Okay! Alright! Go check it out! I forgot what’s you’re on now.
Brock: Just a way to spread the love.
Ben: That’s right! That because we all know that gratitude and spreading
love will make your bones heal faster. Speaking of spreading the love,
we do want to do a giveaway to the listener who left us a fabulous
review in iTunes. But before we read that review, I’m going to spread
the love to one of my friends. And he wrote me the other day and told
me that – and this is a guy who actually came on my podcast. His
name is Jordan Harbinger. And he came on, he talked about how you
could kinda go outside your comfort zone and get better at things like
friendships and relationships and networking. And he actually…
Brock: And how not to be creepy. That’s the biggest takeaway…
Ben: Yeah! And he’s got this podcast over at Art of Charm and this isn’t like
a paid advertisement for him or anything but he wrote me and we’re
talking about how there’s a pretty kind of big crossover between the
men and the women who listen to our show who are interested in
health and fitness and the men and the women who listen to his show
who want to kinda take that and extend it to friendships and
relationships and networking. So I just want to give him a shout out.
That’s over at artofcharm.com. It’s not a necessarily like a pick up
dating gaming type of podcast. It’s a lot more tasteful than that.
Brock: And he seems to recruit a lot of executives and secret service people.
That’s so cool!
Ben: I listen to his podcast. I think it’s good. So I give him a shout out.
artofcharm.com. That being said, let’s charm people with some
disaster pants, shall we?
Brock: No! You should not do that!
Ben: So this review came in is called Health Hacks and Disaster Pants. It’s
actually a –it’s a five star review. Want to read it out?
Brock: Yeah! I’ll read this. It’s from fez481. Fez481 says, “This is a great
podcast. Ben and his sidekick Brock present a wealth of information
on health, fitness, and sometimes life. As an obsessive competitive
bike racer for 25 years, it’s unusual to find information that I don’t
know or hear about. Ben delivers the goods with study synopses, new
technologies, and the best methods to get fit, drop fat, do what you
want to do to become faster, fitter, and achieve goals. Pay attention,
though, too much too soon may lead to disaster pants or worse!”
Geez, what’s worse than disaster pants?
Ben: Oh no, I was wondering. So if you can think of something worse than
liquid exploding diarrhea while you are fully clothed, then I guess
that would be it.
Brock: Too much too soon.
Ben: I’m also kind of wondering what he means by too much too soon.
Maybe he means that if you take all the advice that we give you on
this podcast such as taking creatine and dumping carbohydrates and
hopping on your bike trailer pulling your kid behind you with the
Weehoo while you’re wearing your EarthPulse, that you might
experience a disruption in your bowel function.
Brock: I think that’ s a pretty good Ben.
Ben: Yeah! Start slow. That’s probably a perfect thing to end on. Go to
bengreenfieldfitness.com/285 where we have of course all the helpful
show notes. And by the way, I shall also end on this. Look for some
big changes on the website over the next couple of weeks. We’re
gonna make it way more user-friendly. And I’m also doing a lot of
new things inside the Ben Greenfield Inner Circle. We are expanding
that out big time, meaning that I incorporate a lot of the things that I
talk about into my day to day routine, into my workouts, into my
nutrition, into the way that I raise my kids, into the way that myself
and my wife eat. And I really wanna be able to talk about those on a
more interactive and a deeper level with the folks who are members
of my inner circle, that’s the whole $10 a month thing at
bengreenfieldfitness.com/innercircle. And my goal over the next year
is to make that pretty much like the most valuable thing on the face of
the planet that people could ever access when it comes to tapping into
how to use some of the stuff that we talk about on this podcast on a
more practical and deep level. So yeah, so check that out too and
you’re gonna notice that the entire website of
bengreenfieldfitness.com is gonna change to make the Inner Circle
easier for you to access and really kinda a one-stop place to be able to
just get as much help as possible from me because that’s what I want
to do is help you and your kids and your family and everything to
make this world a better place. So let’s all sing Kumbaya around the
Brock: I’m holding my own hands.
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