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Ben Greenfield Podcast 240


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Ben Greenfield Podcast 240

  1. 1. Podcast #240 from[0:00:00.0]Introduction: In today’s episode of the Ben Greenfield fitness podcast: nerve pain whilerunning, natural remedies for rosacea, how to lose fat as fast as possible,how to get rid of adrenal fatigue, how to cure a peroneus injury, and howto absorb the more protein from a protein shake.Brock: How are you feeling buddy?Ben: Dude, I like slept almost the whole day yesterday. It’s actually been apretty hectic morning of catch up because I’ve literally been doing yogaand these long soaks in the river down by my house since I got back fromCalifornia.Brock: You’re already in the river.Ben: That’s about 45 degrees fahrenheit and I got really weird looks from therednecks who are sitting on the edge of the river drinking beer and I alsohad a man who is ready to dive in and save me last night. He literally likewas running towards me, “are you okay? Are you okay? I’m coming” andI’m like “just chill in dude, I’m okay”.Brock: So, the reason why Ben is doing these odd behaviors because he did backto back half iron distance and Olympic distance triathlons over theweekend.Ben: Yeah, on one of the toughest triathlon courses in the U.S., the WildflowerTriathlon. It was called the Wildflower Squared and the day before Iwent down there to do this to my body, I got blood work done and then Idid the two races, then came back literally drove straight in to the lab,got more blood work done and so actually next Monday’s blog post I’m going to publish all the results in terms oflike what the blood work look like, what happened during the race, whatthe post blood work look like, all of the interpretations in terms of whathappens to your body when you go out and do something like back toback hard workouts or marathon or triathlon or something like that.Incidentally, I’m also going to point out to people all the little things thatare kinda messed up in my body even before the race. You know, there’ssome definite issues with like cortisol and thyroid and hemoglobin andso I’m just kinda take some people through on that blog post. The way
  2. 2. that somebody like me would fix things like that from a lifestyle on adietary standpoint and then also for my inner circle members, I’m doingan inner circle spreecast on May 24th where folks can come and just askme any of their questions about their blood work. That’s gonna be over atthe circle and that’s coming up as well.Brock: Anybody who wants to take a look at the first blood work results you cango over to and you can see Ben posted theinformation up there or the sheet that he got and there’s a lot ofquestions and answers below it to see you can find out a lot ofinformation right now.Ben: Yeah. Let’s just put it this way, there are definite areas in my life where Ineed to pull my own parachute so to speak meaning that, there arethings I’ve personally neglected that I need to pay attention to.Brock: And that worries me because if somebody who’s taking care ofthemselves as well as you are has those problems I don’t even wanna seemine.Ben: Yeah and I mean it it could have possibly been the crossfit workout of theday combined with the crack cocaine and the all nighter going in to theblood work. It’s possible?News Flashes:Brock: You get access to all the latest breaking news stories with all the coolestnew studies and breakthroughs that are happening right now, right heremake sure to go over to and you can getlinks to everything that we’re talking about including this next few newsflashes.Ben: Handy dandy linkage. We love links. Okay, so a lot of stuff, a lot of stuff.What has happened in the overloaded news flashes we did a couple of articles. Did I say nudeflashes?[0:05:16.5]Brock: that’s what I heard.Ben: It makes sense. So, at we recently had a coupleof new articles pop-up. One was on 7 new and enchanting toys for peoplewho are into fitness and I tried to choose everything that’s really hard topronounce like Zukay Kvass, the fermented beet beverage and the
  3. 3. sensorium thingy for heart rate variability measurements and all theseother weird things. So, check out that article that’s over there and thenthere are also some news flashes that I put out on twitter this week. Forexample, one of the things that I tweeted was about maintaining yourcognitive performance during the day and whether it’s best if you’regonna wake up in the morning and let’s say you just wanna impress yourboss, you wanna think as good as possible at work, you don’t wannastutter and drool and be the cave man. Let’s say you don’t wanna beAndy Bernard at work, some of the things that you can do to improvecognitive performance on the job. So, this study was really interestingbecause what they looked at was what the effect of eating breakfast andnot working out did, eating breakfast and working out and then workingout without eating breakfast. Oh, the other one was of course notworking out and not eating breakfast. So, the reason that this is relevantis there’s all this people out there who are maybe trying this fastingapproach and they’re not eating breakfast (maybe they don’t have time toeat breakfast) but they’re doing a workout before they head into theoffice. There are other people who are maybe doing a workout and eatinga big breakfast and head into the office and you know, the question iswhat’s best, what’s the best way to set up your day if you’re gonna dosomething like this in the morning. So, they studied all these folks andput them through cognitive performance test and mood test during themorning after they had actually done this and they also did the samething after lunch. So, closer to noon after they’ve had lunch they havethem to the cognitive test and these moods scales again and what theyfound was that to optimize your performance on the job during the day(your cognitive performance) especially in the morning hours, there’s 2different ways that you can go about doing it. First of all, you can fast.You can wake up and do the intermittent fasting thing and fast untillunch but it only works to improve your cognitive performance if youalso refrain from working out. Okay? So, if you’re gonna fast, don’t do aworkout and continue to fast because that’s shows a dip in cognitiveperformance and mood (‘cause you’re about to chew your own arm offafter having workout not eating anything and then went to work) sodon’t do the fasted workout. Fast and refrain from working out, thatactually works better than eating breakfast and refraining from workingout. So, we all know that there are some cognitive benefits to kindateaching your body how to burn fatty acids instead of like large amountsof glucose as a fuel and it turns out that fasting does improve yourcognitive performance indeed between the time you wake up and lunch.Now the other option (that’s gonna get you the most bang for your buck)
  4. 4. is you workout but if you workout, have breakfast. So, if you’re looking atthe option of having breakfast and not working out or having breakfastand working out in the morning, always having breakfast and workingout is gonna improve your cognitive performance. So, you either fast anddon’t workout or you have breakfast and workout.Brock: Do specify when the breakfast was, was it before or after the workout?Ben: The breakfast was post workout. So, you get up, you workout you eatbreakfast, and you head to work or you don’t eat anything at all, youdon’t workout, and you head to work. Those are the 2 best case scenariosfor improving cognitive performance. So, cool study and we’ll link to it inthe show notes. Another study looked at fructose and the reason Ithought that this was interesting was they looked at this mild, mild dosesof fructose like kinda baby doses like I think they were looking at around10 grams or under so around 40 calories of fructose. The reason Ithought this was interesting view was because there are some naturalenergy powders that I used that have anywhere from 5-10 grams offructose in them. Tianchi is one that I talk about a lot as the Chineseadaptogenic herb complex I used that has about 8 grams of fructose in it.Brock: That’s surprising! That seems like quite a lot.Ben: No! It’s not, I think it’s 8 grams and even be less than that. I don’t know.[0:10:03.8]Anyways, it’s got trace amounts of fructose, delta E is another one (that’sanother one I recommended in the past as being kinda like green tea onsteroids and it comes as little pink packet), those are 2 things thatactually next recovered on my desk and there’s something a lot of timesthat I’ll pop like mid-morning or mid-afternoon. We are still talkingabout the equivalent of like a quarter cup of coffee and there mostlythey’ve got neurotransmitters and herbs in them and so they’re focusingmore of that than on central nervous system stimulation but they’ve gotthis fructose in them and so this study actually looked at what happenswhen you get this little micro doses of fructose and I honestly don’t knowwhy they did this study but to me it was relevant because I’ve got thislittle things sittin’ around the house that I occasionally take in during theday that have trace amounts of fructose in them. What this study foundwas that this trace amount of fructose actually improved your ability tocontrol your blood sugar level with no effect on your body weight, onyour triglycerides, on your insulin or any of these other metabolic
  5. 5. parameters that would show that these stuff would to have a propensitylike make you fat or decrease insulin sensitivity or take you out of ketosisor something along those lines. No effect as a matter of fact compared tonot taking in the small amounts of fructose (it was worst scenario) so thissmall doses of fructose taken in during the day and in this case theyactually had a total of 6 different times during the day when they’retaken in this what they called catalytic fructose doses. You know, I’mtalking about doing it once or twice during the day but no effect onmetabolism, no effect on insulin sensitivity ‘cause I get this question a lot“oh if I have some Tianchi is it gonna take me out of ketosis as I breakmy low carb diet. Is it gonna mess me up from a sugar standpoint”. Itturns out that the answer is no. So, interesting study and I’ll link to thatone in the show notes as well.Brock: Actually just looking at how many grams of sugar or fructose duringdifferent things and honey’s got 269 grams so yeah, I guess your 8 gramsof fructose is pretty minuscule compared to something like honey.Ben: Yeah, yeah it is. You can remove the honey pot from your desk Brock.Brock: Yeah, cola’s got 297.Ben: What website are you using Brock, nutrition data?Brock: Ah ….., yeah.Ben: Yeah, it’s a good website. Okay, cool. The last thing I wanted to mentionwas a study that was recently done that looked at what happens whenyou move after you eat. And this study actually took a bunch of folks whoactually kinda have a high risk of type 2 diabetes. So, they had someblood sugar issues and all they did was for 12 weeks they did apostprandial walk (postprandial being the geeky term for after a meal).So, you take a walk after dinner. So, for about 30 minutes (very very lightphysical activity like walking and talking or walking the dog) and whatthey found was a significant effect on hemoglobin a1c levels which is thekinda the 3 months snapshot of your blood glucose as well as bloodglucose levels just from this little change, just for moving after a meal.And I think that it’s the Japanese who have…. there’s some kind of aproverb we’re saying in Japan that “you live longer if you take, whatever,300 steps after eating a meal”. I thought this was very interesting and it’sactually something that I personally kinda work in like after I eat dinnerI always make sure not sitting around between dinner and bedtime. Ialways do a hundred jumping jacks after lunch and I’m typically moving
  6. 6. around and working at my standing work station after breakfast and Ithink that all that stuff you know, if you look at my blood work that Iposted, I have gold standard: Glucose, hemoglobin a1c and insulinmeaning that my insulin levels are very low my hemoglobin a1c is rightwhere it’s supposed to be at and my blood glucose is like 82 somethinglike that. I think the big part of that is just kinda staying physically activeduring the day but I thought this was interesting that even something assimple as just like moving after a meal makes a significant dent in yourblood glucose levels, in your sensitivity to insulin.Brock: The postprandial walk holds up the postprandial stooper.Ben: We need to do some podcast postprandial activity so maybe that’s we’lldo every time we transition we jump up and do a hundred jumping jacksand all the listeners can join us.Special Announcements:[0:15:06.5]Brock: Okay, so on Tuesday Ben is going to be getting sexy with you all.Ben: Getting sexy with all of my listeners. Getting sexy on spreecast. Gettingsexy on!Brock: Wow!Ben: Sex libido and hormone Q & A, I’m doing a live video spreecast. It’sgonna be the Tuesday after this podcast comes out so we’re talking aboutTuesday, May 14th that’s in the evening we’ll do at 6:30 Pacific daylighttime so, you folks in the East Coast you could maybe come and join in onthe spreecast and then go practice what you learn. You folks on thePacific daylight time I have to wait a couple of hours but no, all yourquestions about sex, libido, hormones, I wanna really geek out on thatstuff with you so, we’re gonna put our sexy propeller hats on and this isgonna be a live video spreecast. We’ll put a link in the show notes and you could go early and leave yourquestions if you can’t make it to the actual live spreecast but they’ll beavailable for replay, you’ll get way more out of it because I’ll be sure thatI wear my sexiest pair of sexy lucky charms underwear during thespreecast. You’ll love them! Very sexy lucky charms underwear. Andanything else sexy I can find around the house like a coconut bra orwhatever and we’ll do the live sex, libido, and hormone Q & A. So,
  7. 7. Tuesday night 6:30 come right in to rumble and bring your glass of wineand we’re gonna get our sexy on. So, that’s coming up.Brock: I think in the meantime you need to look up the word sexy ‘cause I don’tknow if lucky charms, propeller hats and coconut bras actually fall inthat category.Ben: Hey, we got our own little thing going on in Washington State.Brock: Just saying. I guess so.Ben: So, what else speaking of strange and sexy.Brock: Speaking of sexy…. how about Thailand?Ben: Thailand! There we go, ping pong balls and everything. The doubletriathlon adventure in Thailand 2013, that’s happening and it’s filling up.We’ve already got 8 people on the trip and probably got to max it on to12 which means we’ve got room for about 4 more folks to sign up to joinus for a couple of weeks at the end of November beginning of Decemberto go down race a couple of triathlons and have a ton of fun. So, links willbe in the show notes to that, it’s like an Olympic distance triathlon – 1weekend and half ironman the next weekend and just a ton of play inbetween each and lots and lots and lots of pad thai. So, there you go.Brock: Oh, food is worth the trip alone.Ben: That’s right and food is worth the plane ticket easily. It’s actually….. youknow, Thailand is cheap like when you get there it’s cheap. It’s just amatter of, you know, I usually just like put up an alert on andjust like way for prices to fall on tickets usually it’s between Tuesday andThursday, that prices fall on airline tickets and just grab your ticket andyou’re off to the races. So, there you go.Brock: Literally!Ben: For those of you who don’t wanna go to Thailand and for those who liveand want to be in New York or the Connecticut area, I have on May 18th(that’s coming up super quick) that’s a Saturday afternoon May 18th inFairfield, Connecticut. I’ll be doing a triathlon and endurance sportsclinic, Nutrition and Training for Endurance Sports. All of the detailswe’ll put in the show notes over at WhyFairfield? Just because I happen to be in Fairfield that weekend and Ithought it would be swell to do a clinic. If you are in Fairfield, if you havefriends (do me a favor) if you have friends who are in Fairfield ping them
  8. 8. and tell them that Ben is coming and his lucky charms pajamas andcoconut bra to do a triathlon clinic and they should show the heck up.Brock: Sounds good. You should probably mention two other things: first of all,a few weeks ago we got a bunch of request over the last little while for aneasier way for people to access podcast from the past more specificallylike certain topics from the past. So, we put our heads together and wedecided that the best way to do that was to release sort of volumes oralbums on iTunes that have topics from the past that proved to be verypopular.[0:20:00.8]So, if you are interested in an easier way of finding stuff, make sure to goto the show notes and there’s a link there to the iTunes album that has allkinds of cool topics and we’ll be putting those out every couple of monthswith more topics so people can just have access to stuff from the pastwithout digging through hours and hours of us rumbling on and that’swhat’s we’re able to do.Ben: That’s right, it’s more topics. Literally, graham crackers, dark chocolate,marsmallows, more topics, lots of more topics. And then oh, we’ve beenalso churning out a ton of content. I’ve been shooting videos, recordinginside our audios like “The Naked Truth” with Jessa Greenfield and a tonof insider bonus exclusive premium. Am I forgetting any used carsalesman words here.Brock: Ah, we must be crazy to give this stuff away!Ben: We must be crazy to give this stuff away. Anyways though, we’relaunching the brand new Ben Greenfield fitness phone app. For any ofyou who already owned the phone app, throw it out it sucks now, nogood, get rid of it, ditch it. The brand new android and iphone app iscoming out, it’s gonna be SLICK, it’s very cool. I’ve seen it, I’ve got thechance to test it and it’s fun and we’re putting….. like it’s not just like getthe app and it’s pretty much the same as the website but there’s a ton ofextra videos, pdf’s, audio interviews, bunch of stuff inside the app so staytune. We don’t even know the release date yet frankly because iTunes iskind of a biatch to work with. I shouldn’t say that ‘cause now iTunes isgonna kick us off. ITunes is great! We loved them! But they won’t tell uswhen our apps is going to come out. Anyways thoughs, so we don’t quiteknow the date that it’ll be released but it’s gonna be the next 2 weeks sostay tuned, follow twitter over or
  9. 9. and we’ll let you know when it’s gonna bereleased. Oh, I don’t know I said 2 things but there’s 1 other thing, we’reactually adding also to the app gear video reviews (actually gearnutrition) possibly like pet animal whatever, any reviews with Brock. So,anything that you want Brock to do videos with that you want featured tothe app just let us know. Write in to the show we’ll hook Brock up up there in Canadawith whatever you want him to do a video or a view of whether it be aprotein bar, a drink, compression gear, special hats, groucher markdisguises, chest hair removal kits whatever and we’ll hook Brock up andwill throw those video reviews under the app so stay tuned for that too.And yeah, that wraps it up.Listener Q & A:Ashley: Hi Ben, my name is Ashley and I’m calling because I’ve had a strangeproblem with my right leg recently. I ran a marathon last spring and eversince then I…. about 2 miles into my run I lose muscle strength in myright leg. I called it “noodle leg” and essentially it’s hard for me to bring itaround and I just feel like I lose strength in my right upper thigh so ifyou have any suggestions or ideas of what that could be I’d appreciateany feedback. Thank you so much!Brock: So, good old noodle leg here. What do you think is going on with noodleleg Ashley?Ben: It’s probably kind of a nerve entrapment thing and there’s a lot ofdifferent mechanical irritations that can happen that kinda, you know,it’s similar to your arm falling asleep or you know, whatever. If you sleepin an airplane, your leg or foot falling asleep or anything like that you getperipheral nerves, they get injured, they get entrapped and that disturbsthe function of the nerve and when you disturb the function of the nerveyou get basically a neuropathy that keeps the nerve from being able toproperly innervate the muscle. And there are a lot of differentneuropathies that runners tend to experience.[0:25:04.3]And most of the time it is in the lower and the upper limbs. So nerveentrapment in runners is actually something that more commonly referto as like pinched nerve. When it comes to like the thigh and the upperleg, you’ve got a couple of different nerves that tend to run through therethat can be injured by something like a knot or a spasm or scar tissue-
  10. 10. forming from having run a marathon or from getting injured or fromsimply lack of mobility. One is your femoral nerve and if you get yourfemoral nerve entrapped or compressed, it’s, the medical term for that islateral femoral cutaneous nerve entrapment. And it’s also knownmedically as meralgia paresthetica. And this is something that actually alot of runners deal with. Your thigh kinda goes numb and some of us getson and off. I’ve had it before when I’ve been sitting for long periods oftime and not doing a good job keeping my hip flexor stretched becausethat femoral nerve passes underneath what’s called your inguinalligament, your inguinal canal. So if you’ve been sitting a lot, if your hipflexors have got really a shortened and you’ve got a lot of basic hip flexortightness, hip flexor spasm, hip flexor cramping, and this can alsohappen with an improper bike fit. Your thigh tends to go numb, youknow, right where that femoral nerve kinda tends to pass under. Whatcan you do about it? Usually the best best thing is to really focus on hipflexor flexibility. I am releasing the next chapter of my book, probablythis weekend over at and it’s a chapter onmobility. But mobility and hip flexors are super important, you know,Kelly Starrett just came out with that really popular book “Becoming aSupple Leopard” and doing everything from, you know, using resistancebands to apply traction into that leg and pull it back to using a lacrosseball, kind of in that area of the inguinal canal, and up and down the thighto a film roller up and down the thigh to like lunging hip opening movesand yoga. All of that stuff can help out a lot with this type of nervecompression. Also, interestingly, it can be brought on by just wearingtight belts and tight clothing and so if you’re one of those people whoduring the day has your belt singed up, if you like to go to work in yourspandex or your compression gear that could actually aggregate thiscondition as well. People who are more prone to nerve issues tend tohave thyroid issues and diabetic issues. Meaning you tend to have bloodsugar stabilization issues or you tend to have thyroid issues. And so itmay also be helpful for you to go back and listen to, I think it was podcast235. If you go to podcast 235 (and we linked it up in the show notes), Italked a bunch about how to fix nerve pain. And in this case it was for aguy who had a thoracic nerve that was cut when he got back surgery, butI talked about all the different things like resveratrol, omega-3 fattyacids, zinc, magnesium, glutathione, all the things that can help quite abit with repairing nerves and assisting with nerve function. So inaddition to not wearing your tighty-tights to work and making sure youhave flexor stretched, that’s another thing you can focus on. The reasonI’m talking so much about the femoral nerve is because that’s the more
  11. 11. common nerve where this happens. Typical, like medical procedureswould be what’s called surgical decompression. Sometimes they’d putyou on like steroidal medication or injection or something like that butreally you should be able to manage most of this without doing, youknow, some serious like neuromodulatory medicines, you know, or youknow, getting surgery or something like that. The only other nerve thattends to cause an issue in runners that passes through that same area iscalled your obturator nerve. And a lot of times if you have entrapment ofyour obturator nerve, it’s a little bit more in your groin, like you get kindof a deep achy feeling in your groin. Sometimes some tingling, somenumbness. That’s actually somewhat similar, one of the things youwanna do though instead of just focusing on your hip flexor flexibility, ifthat tends to be an issue, is a lot of your internal rotator flexibility aswell. That would be like stretching your adaptors, doing the kind ofstretching you do if you’re like doing the splits, doing lot of mobility workfor the inner thigh, that type of area. So , you know, these are things thatare kinda a good idea for runners to be doing anyways, kinda taking careof all of the muscles around the hips in terms of mobility in the hips butthat’s probably with something like this is which is be like a femuralnerve entrapment.[0:30:07.1]Brock: So is that, would that be related to like the same sciatica feeling you getwhen your toes go numb when you’re running? Is that the same idea?Ben: Well that’s a nerve entrapment as well but usually when you’re looking atthe lower leg there are different nerves involved so sometimes that canbe a sciatica issue. There’s another one called the peroneal nerve thatpasses down through there. There’s another one called the tibial nerve.There’s the saphenous nerve. I mean, there’s a bunch that run down thelower leg too. And it’s kind of a similar issue. It’s mobility in the knees,mobility in the hips, mobility in the feet, sometimes its fascia, soft tissue.And all this is fresh on my mind cause I’m literally releasing a blog poston mobility and fascia and all that here on the next couple of days overthe website.Brock: Awesome.Ben: But yeah. Similar deal.Brock: Perfect.
  12. 12. Paul: Hi Ben, Paul here. I have a question about Rosacea. Do you have anysuggestions on how you can help this condition? Love the podcast by theway. Great job.Brock: So that’s the rosy-cheeks....Ben: Ruddy-faced Paul....Brock: That people get when they’re....Ben: Yes, what’s it’s called. Ruddy-faced Paul. Rosacea, basically it’s redness.Maybe Paul just needs to drink less alcohol.Brock: Or stop holding his breaths so much. He probably plays trumpet.Ben: Give up the trumpet switch to violin. Areas of redness on your face, redbumps or sometimes pus on your nose, on your cheek and your foreheada little tiny blood vessels that tend to pop-up a bit. You tend to flusheasily, you tend to blush easily and it affects a lot of people (millions ofpeople) who gets rosacea and a few different things that can worsen orthat can cause rosacea, lots of sun exposure, stress is a biggy for a lot offolks, alcohol as we all know especially if you have rosacea like my momgets super red face when she drinks wine and stuff like that, spicy foodcan also be an issue and there are some definite just basic kind to yourbody natural things that you can do to alleviate rosacea. Two of thebiggies would be addressing inflammation in the diet and addressingstress in the life and this sound like kinda woowoo funny this guy type ofthings but they actually help because they shut down a lot of thatamplified blood flow response to the face. So, when I talked aboutcontrolling inflammation in the diet, Brock and I had the pleasure ofhearing the nutrition diva, Monica Reinagel talked about this at thebecome superhuman conference. She showed her and we’ll link to that in the show notes. Justchockfull of really good advice about which food can cause inflammationand which food can alleviate inflammation. So, some of the foods thatyou would expect to cause inflammation do deep cause inflammation,sugar, starches, (for some people even the skins of things like nightshades like tomatoes and eggplants and things of that nature tend to bean issue) but there are foods like that. There are also anti-inflammatoryfoods like kale or blueberries so making sure that you’re consuming ananti-inflammatory diet can help out tremendously more than doing likesupplements or creams and lotions and stuff. Stress management (andthis has also been studied), can help. Hypnotherapy, interestingly hasbeen shown to be incredibly significant in helping those with Rosaceabut in case you don’t have a hypnotherapist you carry around in asuitcase, you could also do stress management techniques. I really reallylike, as I think most long-time listeners know heart rate variability for
  13. 13. this so you get something like the sweet beat hear rate variability appand you install that on your iphone, you know, if you have a smartphoneand then you spend five minutes each morning doing relaxationexercises, deep breathing and focusing and getting your heart ratevariability preferably above ninety. Incidentally, you know what myheart variability was at after I did those two triathlons?Brock: Not ninety, I’m guessing.Ben: I’ll publish it on Monday. It’s interesting, I did a 15-minute reading and itwas hovering between 55 and 60 which is just like sick, like a sickperson’s scores. But actually that’s adrenal fatigue scores, that’s what it isso you know I basically shove my body into temporary adrenal fatigue.That’s another reason I slept all day yesterday. But doing stressmanagement techniques can help out a ton with rosacea as well. On thesame lines as inflammation, food intolerance just tends to be a biggiewith this as well. So going through and doing a food intolerance test orjust eliminating common digestive irritants or food intolerants foodsfrom the diet like wheat, soy, dairy, things of that nature. You may noticethat that helps as well. So if you actually have…[0:35:13.7]Brock: How about airborne pathogens?Ben: Airborne pathogens?Brock: Like ingestive pathogens would be something like airborne stuff..Ben: Yeah.Brock: They would probably trigger this as well.Ben: Yeah. And that also can cause inflammation for sure. You know wetalked about this, I think last week when we’re talking about pollution.And actually in the, in upcoming get fit guy podcast, I’ve got a wholepodcast coming up on pollution. But basically, yeah, pollution, airborneirritants, things of that nature, you know, I don’t, when especially whenyou walk around in a mask or anything like that, there’s not a ton youcan do when it comes to that. But what happens is anytime that you’reconsuming foods that tend to be auto-immune triggers, then you tend tobe more sensitive to these kind of things floating around in the air too.So we can touch on supplements and creams, there’s some out there –some creams out there – there’s one called azelaic acid crème and thereis a study in the archives of dermatology where they used this azelaicacid crème and it’s spelled as a-z-e-l-a-i-c- and that one was prettyeffective. It’s derived from wheat and rye and barley which might sound
  14. 14. bad to you people out there who are trying to be gluten-free. But youaren’t ingesting it and those gluten proteins are absorbed through theskin so that’d be one thing. Vitamin B cream like niacinamide crème.That also can be really effective. For some people, just taking vitamin Bsupplements can be effective but like a vitamin B cream can also besomething that can help out a little bit as well. Other creams, topicallotions, the only other one that I’ve seen that actually has studies behindit that showed it could help with rosacea is called chrysanthellum creamand that is basically made from an herb called chrysanthellum and thatalso has been shown to be effective on rosacea when you apply it on adaily basis and for all of these creams they’re typically used for a longperiod of time like 6-12 weeks. So I think you’re gonna have better luckwith auto-immune diet and anti-inflammatory protocols and stressmanagement but those are some creams that you could look into. Andthen the last thing, you know not a lot of supplements out there that Ithink are super effective with rosacea but we’re talking about shuttingdown inflammation, you would already have these kind of stuff I wouldhope in an anti-inflammatory diet like ginger, turmeric, some of ourbasic anti-inflammatory protocols, as well as any of those omega-3 fattyacid sources preferably something that’s high in what’s called gamma-linolenic acid which is the part of the omega-3 fatty acid supplement thatreally improves the health of the skin. So looking at something like, youknow if you’re getting a fish oil, for example that super essentials fish oilthat I use, it’s got evening primrose in it. You mean primrose oil in it andthat’s something that can actually help with the skin specifically. It alsohas astaxanthin in it which means you gotta use less sunscreen. So that’sanother good one. That’s this fish oil I really swear by, like that’s one thatI take a lot and it’s just called super essentials fish oil and especially likewhen you’re beating up your skin or you have a skin condition, it couldhelp with that. So I’ll be sure that I’d link to Monica’s websites, it’s tothat fish oil and stuff in the show notes for Paul and those are some ofthe things I would do.Thomas: Hey Ben, my name is Thomas. I’ve been really successful eating paleo,working out, lifting heavy weights 3 times a week, doing sprints aboutonce a week, things like that, that it helped me lose 25 pounds and 7 anda half inches around my waist. But I have about 15 more pounds to loseand I’ve got about 6 more weeks before I’m gonna be back home, seeingall my old friends and family and wear a swimsuit. I would love to see ifyou have anything that you would say is safe for the short-term to reallyquickly, rapidly lose that last remaining bit of fat. I know it willeventually go away if I keep continuing my way of life but I would love tojust jumpstart that and then continue being healthy after that. If youhave anything that you haven’t shared before or anything that I’vemissed, that would be awesome to know. Thanks very much.
  15. 15. Brock: Alright. So Thomas is going home, wants to look good in his bikini for allhis friends and family.Ben: Man-kini.Brock: I don’t blame him.Ben: Man-kini. Get it right.Brock: His man-kini. Like Austin Powers 2-piece.Ben: Either way, yeah. How to lose fat as fast as possible, I love this kind ofstuff. You’re doing a lot of stuff right, Thomas. You know you’re eatingpaleo and I’m not paleo, I don’t eat paleo but you know, by eliminating alot of those common auto-immune triggers, you certainly can clear upthe type of cortisol-based fluid that can accumulate on your waistlineand things of that nature.[0:40:08.6]It can also be good for supporting muscle gain. You’re doing sprintswhich is gonna enhance testosterone and its one of the best fat-burningactivities you can do specially compared to like chronic, long cardiosessions which we’ll get to in a second, and you’re lifting heavy. So allthat. Cool. Great. So we wanna step things up though. What were yousaying Brock?Brock: I said beauty.Ben: Yeah.Brock: He’s doing really great. But 15 pounds, 6 weeks.Ben: Okay. So first of all, bringing up the superhuman live event again, youknow Ray Cronise, the guy from, gave a great talkthere about losing 25, 30 pounds in a month. And the protocol that hewas using, with minimal exercise on a couple of different folks to achievethat rate of fat loss was simply a 5-minute shower at the beginning of theday, and I believe it was another 5-minute shower at the end of the daybut he was going 20 seconds cold, 10 seconds hot so cold-hot contrastshowers ten times through. So 20 seconds cold, 10 seconds hot, ten timesthrough. You could accelerate those results even more if you keep yourbody kinda chilly when you’re working at your desk during the day. I likeit. Cool, you can check out, grabyourself one of those vests and so that sits just right over yourcollarbone, some of your brown adipose tissue, keeps your brownadipose tissue trying to generate heat and burning a hell of a lot of
  16. 16. calories and fatty acids doing that. So the other thing that you could try ifyou have the time and the willingness to do like I do and put it why Iliterally put an mp3 player in my hat and I go stand in the river for like20, 30 minutes and try not to get rescued, I mentioned, by peoplerunning down the shore to save me cause I really am the only person inthe river right now in Spokane, it’s cold. Anyways though, that stuffburns a ton of calories just make sure that you don’t engage in thetemptation (and this comes with cold exposure) to overcompensate byeating a bunch of calories cause sometimes you get hungry when you getcold.Brock: Yeah.Ben: So resist the temptation.Brock: That was something that Ray was very specific about was not to eatafterwards..Ben: Yeah because then..Brock: During the cold exposure...Ben: And this is something we’ve been talking about, I think in the inner circleforum, you know, about polar swimmers. Like they’re kinda fat, right?Like, you know, they’re kinda thick people. Well the reason for that isthey combine cold thermogenesis with lots of caloric intake so their bodybuilds a lot of brown fat tissue and even a little bit of adipose tissue. Butif you do cold thermogenesis and don’t combine it with high calorieintake, you don’t wind up looking like a fat polar bear so that’simportant. So don’t shoot yourself in the foot with the coldthermogenesis stuff. If you do that in the morning, fasted, with a little bitof green tea in your system, the other thing that works really really well isbitter melon extract. Bitter melon extract can amp up those results evenmore. That’s something you can get from a supplement like MPX100.That’s what I take when I mess up on my diet and eat too manycarbohydrates to control insulin levels. It also enhances your fat burnerresults when you’re doing cold thermogenesis. So like bitter melonextract, little bit of green tea, and then you do those cold sessions in themorning. You could do that everyday. That’s gonna really enhanceresults and then repeat with that cold-hot shower contrast in theevening. Your body can shed some toxins through your skin. You canshed a little bit of water weight and fluid weight through your skin aswell and either a regular sauna or if you happen to have access to one(most people don’t), but if you have access to an infrared sauna, a regularsauna or an infrared sauna, even a steam room in a pinch. But gettingyour sweat on everyday can help as well because it’s gonna movewindflow, it’s gonna move bloodflow, it’s gonna have a little of a
  17. 17. detoxification effect, and as fat cells dump out toxins, you’re gonna get alittle bit more of kinda like a fat loss skinny-up ripped kind of look aswell so don’t dehydrate…Brock: I always thought I was just, yeah, sorry. That’s what I was gonna say. Ialways thought that was sort of a mild dehydration by just losing a bunchof water weight.Ben: No, I mean if you ever like if you stink after you do a sauna, that’s apretty good sign that you’re detoxing. And I know that I’m eating a cleandiet if I sauna and I don’t smell at all. But if I sauna and I smell, you canliterally get the scent of those toxins coming out of your skin. That’s apretty good sign that you could use some sauna so sweat, basically. Theother thing that I would do as far as like setting up your sprints and yourheavy lifting and that type of thing is I wouldn’t do both intervals andweight training on the same day if you’re trying to avoid some of thatcortisol effect that might cause you to not lose fat as quickly. I wouldalternate high intensity interval in strength training days, in theafternoons and do 2 a day.[0:45:03.5]So in the afternoon, when your core temperature is highest, you do yourhigh intensity interval session or your weight training session and thenin the morning, you do your cold thermogenesis session in that fastedstate. The other thing that you could do if you wanted to (and this is thatcaveat about aerobic cardio I wanted to get to) but the other thing thatyou could do in that fasted state is easy cardio in your fat-burning zonefor anywhere from 15 to 30 minutes. It’s like an easy walk with the dog,the type of thing that’s not gonna really stress out your system to do in afasted state and literally conversational pace technically if you wanted toget all quantitative with it, you’re looking at wanting to be about 20beats, 20 heartbeats below; the point at which your leg starts to burn andyou start to breathe hard. So if you find that hard for you it’s 160 beatsper minute. You’re gonna wanna be closer to 140 for like a fasted fat-burning session. And it doesn’t need to be epic…Brock: it shouldn’t too.Ben: Yeah. If you get too epic, your body gets really good at holding on to fat.And so what you do is you basically go out for just like 15, 30 minutes.I’m not talking about 2-hour fasted hikes on your fat-burning zone justshort stuff. So you do that in the morning and, I do that in the morningby the way but for me it’s yoga like I can get my heart rate into that zonejust by doing yoga with deep breathing. And you do all that and then youdo the high intensity interval session with the strength in the afternoon.And always always always have one recovery day a week during which
  18. 18. you allow your body to kinda reboot so you don’t get that again - cortisolbase fluid retention and fat retention. But it’s okay if your recovery day isyou know, Bikram yoga or something like that or still doing somedetoxing, doing some movement, getting some lymph fluid movingaround but no like hard sessions. The recovery day can also still includethe cold thermogenesis stuff as well. So yeah, that’s how to lose fat as fastas possible, in my humble opinion.Brock: I just wanna.. just to clarify. Let’s say Thomas has dinner. He doesn’thave anything to snack, he has dinner in like let’s say, 7PM. Does nothave anything to eat before bed, post-bed, gets up in the morning, hasdoes the fasted 15 to 30 minutes light exercise, gets into the shower, hasdoes the 10/20 (10 seconds, 20 seconds) 10 times then he gets out thenhow long does he wait before he eats?Ben: Well you know what, it doesn’t matter honestly. You just eat when you’rehungry like, here’s the deal. A lot of people wait and wait and wait andwomen tend to do this more than guys and they think that the longerthey wait, the more fat their body is gonna begin to burn. If you’re bitingyour arm off and you’re ravenous and you’re hungry, that’s not a goodsign. Okay, that means that your body is getting pretty cortisol. Ipersonally find that, because I eat a high-fat diet and I’m very sugar-stable like I kinda just have to eat like at some point because I just don’tget hungry so in my case, I just eat. But sometimes it’s, like last night, Idid that cold thermogenesis thing for 30 minutes in the river and it eveninvolved a light, easy, you know, 10 minute bike ride and you know,there and back, you know super easy on the river and back and you knowI had lunch at like 1. I got back from that at 8PM. I had dinner finally at9:30 PM last night so for me it was like 90 minutes and that was at theend of an 8 and a half hour basic fast right at the middle of my day and Iwas fine. I wasn’t like ravenously hungry of anything. My body was notsending me a bunch of cortisol signals or anything like that so I just atewhen I finally felt like eating.Brock: Okay.Ben: So it’s not that important but in most cases, for most people, especiallyfor people who are like taipei over-achievers, high cortisol, you knowkind of adrenal fatigue type of folks, eat. If you had to choose betweeneating or not eating after that session, eat.Brock: I remember a few weeks ago you were talking about how long theintermittent in fasting and for women it was like 12 hours you shouldn’texceed and for men it was 16, I think?Ben: Well…
  19. 19. Brock: Should that be the best rule of thumb?Ben: Yeah, and ultimately…Brock: So here’s where I’m at at the whole intermittent and fasting thing timeand time and time again and this might be my skewed population that Isee because I work with a lot of endurance athletes and like womenespecially who are over-exercising and under-eating and in adrenalfatigue and amenorrhea and all that crap. I find that women do better onjust one fasted day, one or two times a month. Just one fast a day whereall you’re taking in are some amino acids, maybe some green tea, maybea green supplement, you know a little bit of alkalinity, and that’s it. Andnot do any intermittent fasting at all. You know, go into bed, eatingdinner, going to bed, getting up, eating breakfast, that type of thing. Andthen guys just seem to do just fine on a 12-16 hours in terms of workingin a daily fasting period. So again, that might be the skewed populationthat I’m working with but that’s what I found to be most effective is I liketo just work in like 1-3 times a month 24 hour fast for women.[0:50:20.0]Gary: Hi Ben! I am a long distance runner who is experiencing a lot of thesymptoms of adrenal fatigue for the past 2 years I have not been able torun like I want because I’m always tired, my muscles are very tight and Iam just really stiff also. I also had my neurotransmitters tested and I amvery very low in adrenaline or epinephrine and very high innorepinephrine and dopamine. My thyroid seems to be working okay Iwas just wondering if you have any specific recommendations regardingdiet or supplements or anything that could help me get back to feelingthe way I used to feel. Thank you very much. I love your podcast.Ben: Yeah, adrenal fatigue. You know Brock, I just taught a 2 hour longseminar on adrenal fatigue just a couple of weeks ago and this was in mysuperhuman coach network which is the mentorship program that I runfor personal trainers for around the globe to kinda teach them about a lotof these concepts. A bunch of these is kinda fresh on my mind and whatGary described especially from like a neurotransmitters perspectivewhen he says he’s low in adrenaline and high in norepinephrine anddopamine and kinda have this some muscular issues a lot of that isdefinitely adrenal fatigue related. So, adrenal fatigue is something thatwe could do a long podcast on but basically when you look at the body’ssystems that are affected, when you’re in adrenal fatigue and you beat upyour body for too long it’s 5 basic body systems that get affected whenyou’re adrenally fatigue. The first is your metabolic system that’s likeyour blood sugar basically and what happens is hypoglycaemia. So, when
  20. 20. you’re adrenally fatigue that means you beat up your body to the pointwhere it can’t really produce cortisol anymore, you tend to get really highinsulin levels and so this combination of low cortisol and high insulintends to keep you hypoglycaemic and this is the reason why people withadrenal fatigue tend to crave caffeine and sugar ‘cause that gives you thisbump up in sugar. And so that’s one thing you see as metabolicimbalance. You also get collagen and protein that are broken down inconnective tissue and a big big reason for that is due to the high highcortisol output that precedes adrenal fatigue. So, you’ve got a lot ofcatabolic activity, you’re getting a lot of collagen structures and musclesand even internal organs are breaking down and then you’ll get tooadrenal fatigue and by the time you’re there you have what’s calledfibromyalgia (which are kinda like this ghost pains in your body,tightness, soreness, that type of thing), muscular skeletal system breakdown is another thing that happens. The next is neurological issues, nowneurological issues are typically related to the fats that are not onlyinsufficient glucose that’s available for your brain because of all thishypoglycaemia that’s going on but you also tend to be low in some ofyour key hormones that give you this neuro drive that’s specificallyDHEA and testosterone and estrogen. And when you lose a lot of thesekey hormones you tend to get brain fog overtime and so that’s anotherissue essentially it’s brain inflammation is what goes on, the combinationof hypoglycaemia and lack of adequate hormones available for yourneurological system, your brain gets inflamed that’s one of the reasonwhy the Tianchi (the Chinese adaptogenic herbs) that forms one of thebasic pillars why I’m using this in folks I’m working with to train andbounce them back from adrenal fatigue especially athletes. So, that’sanother thing that happens is that neurological system dysfunction andthe other thing that’s part of that neurological system dysfunction thatGary refers to is neurotransmitter dysfunction. So, you have all thesemajor neurotransmitters like dopamine and serotonin and what happensin adrenal fatigue is...... in the early stages of adrenal fatigue we gonnaget really low serotonin levels and your epinephrine and yournorepinephrine and you’re like stress fight and flight type ofneurotransmitters tend to be going up and up and up as your body goesto overdrive and produces more and more cortisol but as you progressinto deeper stages of adrenal fatigue, what typically happens is you get adrop off in serotonin because serotonin is the neurotransmitter that’smost responsive to a lot of these hormones that you’re losing like cortisoland testosterone and estrogen and stuff like that.
  21. 21. [0:55:13.3]While epinephrine stays high, dopamine stays high, and norepinephrinetends to stay high. So it’s basically…. you’ve probably heard of before thatwhole tired and wired scenario where you’re really fatigue but still you’rewaken up at 4 am, 2 am whatever. All of that is not necessarily becauseyou’ve got a bunch of cortisol waking you up, it’s because you’ve got abunch of epinephrine and norepinephrine and dopamine staying reallyreally high where serotonin is low that kinda neurotransmitterimbalance can really really leave you with that tired wired type of deal.That’s your 3rd system that tends to have dysfunction as yourneurological system, your hormone system which is already kinda hint tothat you know, estrogen, testosterone, all of that that just tends to goright into the bucket. So, hormonal system overload. A lot of peoplethink that adrenal fatigue is like high cortisol it’s not, it’s low cortisol. It’swhere you’ve got to the point where you just can’t churn out your adrenalcortico steroids or your cortisol anymore ‘cause you just exhausted yourbody for too long and most of the other hormones tend to be low in thestate of the adrenal fatigue, all of them will tend to drop, estrogen,DHEA, progesterone tends to follow even faster than estrogen sosometimes you get the symptoms of estrogen dominance. Low thyroidand stuff like that (that’s another big big one) is the hormone imbalancethat’s one of the biggest one that you see in a state of adrenal fatigue andthen the last that suffers is your immune system. You tend to have moreallergic reactions, you tend to be more sensitive to foods that you mightnot have been sensitive to before like dairy, even you could handle glutenbefore it tends to all of a sudden create a bunch of inflammation in yourdigestive tract. You basically tend to get a hyper responsive immunesystem. Now, when that happens not only do you get sick more but youalso just tend to have the sniffles more, you’re really sensitive to wheat,corn, soy and milk and eggs, you can be gluten free instead of wheatallergies if you’ve got adrenal fatigue. So, those are the main systems thattend to drop into dysfunction and you can go out and do blood test foradrenal fatigue, there’s also a quiz that you can take (a simple quiz) if youcan’t afford the blood test and you just want to take the quiz. It’s reallygood quiz that I’ll link to in the show notes it’s called Dr. Wilson’sAdrenal Fatigue Quiz and it’s over at but you can gotake that if you’re kinda concerned about yourself, you can check thatout. Honestly like when I work with somebody who has adrenal fatigue,there are a lot of different kinda supplements and dietary modificationsthat I make but some of the big things that I do is first of all almost
  22. 22. completely reduce physical activity to just like basic mobility and someyoga and some really really easy stuff, easy you know, easy walk, somethings like that. So, workouts get thrown out of the window if someone isin the middle of triathlon season, that’s the end of their season period.They’re done. So, because of their adrenal fatigue you can’t just pushthrough you need months of care to bounce back from it. You know, ifsomebody signed up for Ironman Hawaii and they get adrenal fatigue,it’s bad news. The other thing I do is really really nutrient dense foods –bone broth, organ meats like liver, fermented soy sources that are rich infat soluble vitamins like nato, do a lot of like dark fruits, dark vegetables,cold water fish, grass-fed beef, eggs with the yolk, all the stuff that you’dessentially do to fatten somebody up, give them a lot of nutrients. That’swhat you do with somebody who with adrenal fatigue and you treat themlike a growing baby and you all of a sudden really really take care of thebody while avoiding a lot of things that tend to be big issues like coffeeand tea and black tea and fruits and fruit juices, honey and sugar, andrefined flour products and stuff like that (it goes out the window). As faras supplements go, there are a lot of different things that I do it kindadepends on the person but some of the biggies that I used: one is licoriceroot and that can help to start you to produce cortisol again, so about200-400 mg of licorice root extract, I already mentioned Tianchi, I liketo do about 1-2 servings of those Chinese adaptogenic herbs per day andthat’s another really good one. For restoring neurotransmitters, I likedan essential amino acid supplement like the master amino patterncapsules about 10-15 grams of that a day (which is a lot) but it can reallyhelp.[1:00:08.1]Trace minerals because your electrolyte status tends to get really thrownoff especially with the drop in cortisol (so using like a trace liquidminerals) and then another thing that really helps is just hide thosevitamin D along with huge amounts of morning sun exposure to help toreset the circadian rhythm and the cortisol levels and combining highdose vitamin D 500k-600k IU/day with lots of morning sun exposure.There’s some other stuff and it kinda depends on whom I’m workingwith sometimes I’ll use ginseng, sometimes what are called mixedtocopherols which you find a lot of fish oils, sometimes if someone’sstomach isn’t too beat up anywhere from 2-5 grams of vitamin Ceveryday. One thing that I don’t recommend is the use of glandulars orhormones like DHEA because just like testosterone you can shut downyour own natural production of hormones and so that’s not very good
  23. 23. when you’re trying to recover from adrenal fatigue, teaching your bodythat it doesn’t need to make its own hormones anymore. I’m a bigger fanof using kind of a more natural approach, like I mentioned I’d taught aseminar on this for 2 hours and so that’s just my really brief podcastresponse. You know, if you’re a personal trainer or something like that gojoin up with the superhuman coach network and watch some of themodules I’ve got in there on adrenal fatigue and on nutritionsupplements and fat loss and everything else, and if you’re not a personaltrainer or somebody who works with folks just go over and meet up with any of the coaches who arefeatured there because they’re all equipped to help you ‘cause they’vebeen through that seminar. I’ll put a few links in the show notes for thisepisode, some of my basic and really my four basics would be Tianchi,trace liquid mineral supplement, some vitamin D and then the essentialamino acids along with a lot of those lifestyle modifications that I talkedabout.Brock: You know, I get asked this all the time when I’ve already bring up thetopic of adrenal fatigue or it comes up in conversation, people often don’tknow or want to know the difference between adrenal fatigue like trueadrenal fatigue and just overtraining. What would be the differentiationthere?Ben: When you’re over-trained you have high cortisol levels and you’re infight and flight mode and you get to a certain point where your adrenalglands can’t keep up anymore and you don’t produce hormones anymoreand you don’t produce as much cortisol as you need and at that pointthat’s where you’ve crossed the threshold into adrenal fatigue. Mostpeople think that they’re adrenal fatigued and they’re really only over-trained in this case (in Gary’s case) with what he just heard in aboutneurotransmitters and muscle tightness and everything else, he probablydoes have adrenal fatigue. And you know, you can push through it andyou can push through it and eventually you just…. you crush and it sucksand I’ve never personally been in adrenal fatigue but like after I did thoseback to back triathlons I certainly had a couple of days there where I atleast experienced some of the same feelings. Fortunately, I woke uptoday pretty cheaper and I’m back in the land of the living but I wasdoing 3 Tianchi a day for the past 2 days just to get enough adaptogensto pull me back.Marie-Claire: Hey guys, MC from Lemon Bless here. I just want to let everybody knowthat Ben helped my husband before his ironman last year unfortunately
  24. 24. on January Gerry had an injury peroneus brevis and peroneus longusinjury. I give him deep massages and feet and fairly well, he’s almostpaleo (once in awhile he’ll have something to eat) and I would love to getsome advice to get him back on track fast. Right now, he’s getting deepmassages, ART and EMS. I would love to hear any kind of nutritionadvice supplement advice and a way for him to get back on track fast. Soagain, thank you so much Ben, you’re really superstar in the nutritionrealm and I really really appreciate all the work that you’re doing. Welisten to your podcast together every week, I really enjoyed them. So,keep up the good work guys, thank you!Ben: Hey MC and Gerry. I know MC and Gerry. I’ve hung out with them a bit.Brock: Where, was it in Ironman Canada? I think...Ben: No it was Kona. I hung out with them, and also at the 70.3 WorldChampionships in Vegas. We had dinner. So good to hear from MC andGerry. And you’re doing a lot of things right so congratulations, youknow deep tissue massage, and kinda eating a clean diet, doing activerelease therapy and electrical muscle stimulation.[1:50:07.2]You know, those are all, you know, kind of the geeky things that you cando to go after soft tissue injuries like this but they’re band-aids. I meanultimately, all that stuff is just a band-aid and you gotta get to the root ofthe issue and I’ve had peroneous tendon issues before from tendonitis inthe peronial ligaments and tendons that tend to run up the inside or theoutside of the lower leg and it all always returns to the type of shoes thatyou’re wearing, of in the case of a bike, the type of bike/cleats that you’reusing, and then your foot mobility. You fix those things and you can getrid of peroneous completely. So when I say foot mobility, I mean first ofall, and this is something that I recommend for anybody switching tominimalist shoes. You should keep a golf ball under your desk or nearbyand be rolling your foot with the golf ball as much as possible to improveyour intrinsic foot strength, your foot flexibility, your arch, and all ofyour little tiny foot muscles and all the little fascia knots that tend tobuild up in those tiny foot muscles. If you can get to the point where youcan stand on one golf ball under each foot, okay, and just stand therewith your full weight on each golf ball, you’re bulletproof. You can go runin vibram five fingers for miles if you like and actually I did in the wildflower in vibrams cause I actually left my score running shoes on thesecond day outside and it got wet from the morning dew. You know it felt
  25. 25. great, running in Vibrams. So minimalists’ footwear, that type of thing,whether it’s wanting to do that, whether it’s wanting to get rid of lowerleg issues, you have to optimize foot function and you have to improvefoot mobility. So you need to be doing lots of rolling and deep tissuework on the foot and the best way I found to do that bar none is a golfball. That simple. So that’s one thing. The next thing would be toincrease your ankle mobility. One of my favorite ways to increase anklemobility is to get one of these foam rollers that look like they have beencut in half. You know what I’m talking about? They’re like the half foamroller?Brock: Yeah. The half-moon.Ben: Stand on that and everyday, even if it’s just in the morning, you knowduring the morning yoga or something like that, stand on that everydayand get to the point where you can do a single-leg squat, standing on topof that half-foam roller. If you can do a single leg squat while standing onthat half-foam roller, it’s really gonna improve your ankle mobility.There are other things you can do to increase ankle mobility like deeptissue massage and all the muscles around your ankle. Even that golf ballthat I mentioned, using the golf ball on your foot, because you’re movingyour ankle as you do that is also gonna improve your ankle mobility butbecause its moving you laterally side to side, these mini side to sidevariations, front to back, that type of thing, single leg squat on that halffoam roller. I’m a huge fan of. So that’s another thing. And then...Brock: And don’t be afraid to lose your balance. You’re not doing it wrong ifyou’re losing your balance; that’s part of the exercise. It’s recoveringfrom losing your balance.Ben: Yeah, and you may have to start just by standing on it. The last thingwould be balance/hip strength because the 2 can be trained at the sametime. And what I mean by that is to strengthen your hips specially theside to side movement of your hips by doing as much as you can on oneleg. Brush your teeth on one leg. Work in the kitchen on dinner, youknow, standing on one leg. You don’t have to cut a leg off and go peg legor Captain Ahab anything like that. Unless whale hunting is youroccupation of choice but stand on one leg. Working out on the gym,doing overhead presses, stand in one leg and don’t allow your hips tocollapse when you’re doing that, standing in one leg activity. You can getto the point where you’re doing a heavy, you know like a 5 rep max,overhead dumbbell press, standing on one leg without your hips
  26. 26. collapsing, you’ve got pretty strong hips and that’s gonna translate intoless stress on your feet and less stress on your peronials when you’rerunning. So that’s it. I do ankle mobility, I do foot mobility, I’d work onstrengthening the hips, and then continue to do all of the natural organicstuff that you’re doing but understand that those are band-aids unlessyou address the mobility aspect.CT: Hi Ben and Brock. I have a question regarding protein powders andsmoothies. I like to throw some berries in my protein powder in themorning, I use a nice whey protein from Jarrow and I was curious if ithurts the impact or the absorption of protein into the system andwhether or not I should continue doing it. Live the podcast. Thank you.Brock: I’ve never heard of Jarrow whey protein. Is that the popular…[1:10:00.8]Ben: Jarrow, Jarrow. You know, I was thinking it was Rich Roll’s but RichRoll’s is Jai.Brock: It’s Jai, yeah.Ben: Another popular one out there is Bren Braizer’s vega. I’ve heard ofJarrow but I haven’t used it. I’ve used Vega, I’ve tried the Jai Lifestylestuff. I personally used the living protein stuff from Living Fuel becausethat’s the same place I get my fish oil from. But Jarrow, yeah I mean...Brock: I’m looking at Jarrow right now.Ben: Actually, what, is it whey or is it vegan? The Jarrow.Brock: It’s whey.Ben: Okay, it’s whey.Brock: It’s a whey protein, 100% natural, no hormones added, no sweeteners,blah blah blah.Ben: Yeah. So it’s probably…Brock: Sounds good.Ben: Decent stuff. Now as far as impacting the absorption of protein, a lot ofpeople really do think this. This is like this myth that goes around thatyou gotta combine carbohydrates with protein in order to enhance theprotein absorption with the theory being that when you eat
  27. 27. carbohydrates, it spikes insulin so you get a source of insulin and itdrives the amino acids into the muscles, you know, it’s the chaperonethat pulls the amino acids in. But in fact most people don’t realize is thatprotein spikes your insulin almost as high as glucose does. Eating ahamburger spikes your insulin. You know, eating ice cream, even if it’syou know, lower in sugar, whatever, spikes you insulin. Like you do nothave to eat sugar to spike your insulin levels so that’s a myth that eatingcarbohydrate with protein is somehow going to enhance absorbability ofthat protein. That being said, there are ways that you can improveabsorbability of protein. The first would be to simply increase the weightat which the protein is broken down in your stomach. Now, the way thatyou would do that is you would include some hydrochloric acid or somelemon juice or some bitters in every protein shake. If you’re really likewanting your thing to absorb as fast as possible, I mean ultimately, it’snot really necessary unless you’re doing a ton of protein because proteinis gonna absorb. The maximum rate of absorption for something likewhey protein is 8-10 grams per hour. Okay so if you take in 50 grams ofprotein or whatever, you’re gonna absorb it within about 5 hours or so. Imean, I guess, if you wanna absorb more quickly, or you find that you getyou burp up your protein a little bit, whatever. Hydrochloric acid orlemon juice of bitters which stimulate the release of hydrochloric acid,any of those, taking those in along with your protein would actuallyimprove the absorbability of the protein. There is also an interestingstudy that they did in the Journal of the International Society of SportsNutrition where they looked at combining digestive enzymes with theprotein shake and this would be something like the Mount Capra Deep30 protein shake or protein powder where they’ve mixed a bunch ofdigestive enzymes in there. Or you could go out and get digestiveenzymes just take a digestive enzyme capsule along with your proteinshake. What they found in this study was they gave 2 groups 50 gramsserving of whey protein and then they measured their total nitrogenexcretion and the total nitrogen excretion just basically tells you howmuch of that protein was actually absorbed. And what they found wasthat with straight up whey protein, there is about a 30% increase in totalamino acid levels after about 4 hours and there as a certain amount ofnitrogen that was excreted in the urine. And nitrogen excreted in theurine is basically gonna indicate that you’re producing nitrogen from oryou’re utilizing the amino acids from the actual protein. So then theytook, I think I said they split them into 2 groups and took the samegroup. They took the same group and then later on they did the samething but they gave them digestive enzymes and they found that instead
  28. 28. of a 30% absorption over right around 4 hours, they actually got 127%absorption in that same timeframe when they gave them 5 grams ofdigestive enzymes along with the whey. Now, you could, theoretically,just use something that has something with digestive enzymes in it –pineapple is a good example, papaya, is another example. If you’re tryingto go low carb, you could just basically take-in a digestive enzymecapsule or even just use a whey protein like the Mount Capra Deep 30stuff that already has the digestive enzymes in it. But either way you go,digestive enzymes or increasing the amount of hydrochloric acid that youtake in along with the protein are much better ways to improve proteinshake absorbability compared to just throwing a bunch of carbs in thereto increase the insulin because your insulin is already gonna be up. Andby the way, I just published my video of me trying out the Joe Roganshake recipe. Did you see that video Brock?[1:15:19.7]Brock: I did.Ben: So Joe Rogan, the podcaster, MMA fighter, comedian, he makes thisshake every morning that he’s published to his website and it is a celeryand cucumber and kale and ginger and garlic and a pear. So I made it. I’llput a link in the show notes to the video or we’ll embed the video in theshow notes. I made it, I did a taste test, and I’ll let you know what I thinkof it and how you can make it way better so let’s put it this way. JoeRogan’s shake tastes a little bit like ass. But it could, there are ways thatit could be made better, actually once I modified it and it tasted reallygood. So there you go.Brock: Ass with a hint of ginger.Ben: Ass with a hint of ginger. So does that and what do you think? Should weread a review?Brock: Yeah, I... This is a good time to read an iTunes review.Ben: That’s right.Brock: Anybody who’s putting up reviews on iTunes we really appreciate itbecause it helps boost the ranking of the podcast within iTunes and thatmeans that more people know about it and can find it easily but also, ifyou do review, Ben may choose it and read it on the show and you win aprize.
  29. 29. Ben: And it makes us feel good about ourselves when we read those reviewstoo which is the most important thing.Brock: We need that.Ben: That’s right.Brock: Yeah, we really need that.Ben: That boost in self-esteem. So if you are iTunes reviewer and your nameis... Pull up that review that I thought was kind of nifty and creative. If Ican even find it here. This is great podcasting , I’ll pull it up in a second,don’t worry. Okay. If you are almost 50 exclamation marks. That’s theword. The title of this review is “Love Love Love”Brock: Aww.Ben: I’m not an Ironman athlete. I’m just a 50 year-old female that enjoysrunning and I’m trying to slap mother nature away. I love that. Slapmother nature away. Before finding Ben, I stress-fractured my hip due topoor marathon training in 2011. After listening to Ben, I discovered howto change my nutrition and training to help my healing and performance.Ben explains everything to the fullest detail. Sometimes going over thesame thing more than once or twice but I need that. I’m a little hard-headed. I completed my first full marathon in 2012 thanks to all theknowledge I gained from Ben. So...Brock: Thanks!Ben: There you go. Love love love.Brock: Thanks almost 50!Ben: Thanks Almost 50. If you heard us read your review, write Let us know and we’ll get a cool BenGreenfield Fitness Love Pack out to you. And speaking of love, if you lovethe show, you can also, in addition to leaving an iTunes review, go and at, youcan share the word about what you love about the Ben Greenfield Fitnesspodcast so just send out a tweet or facebook and go spam all yourfriends. Spam your friends and tell them to go listen to the podcasts sothat being said, I think we’ve got one quick audio message to wrap thingsup.Brock: Yeah. A little message from Anne.
  30. 30. Anne: Hi Ben, it’s Anne. I just want to send a quick message and say thank youso much for your support and coaching me and getting me to thefinishing line in my first Ironman. I was as thrilled to you know, finallycross that finishing line but I wanted to make a special thank you toreally how the training program has allowed me to incorporate my otherpriorities, the other priorities in life, really my family and friends andwork but still allow me to participate in events like this and it’s amazedme how the training approach that we’ve been working on and you’rereally training 6-10, 12 hours a week has allowed me to complete anIronman so thank you. The other thing that I wanted to comment on wasI really can’t believe how well I’ve recovered from the race. I followed allthe nutrition plan and I’m not quite sure if I should read it to you but asfar as muscle soreness of fatigue, I’ve really bounced back very quicklyand have very little muscle soreness at all so thanks so much for thepreparation. We’ll always cherish the moment I had when I crossed thatfinish line and you’ve really been a critical person for achieving that sothanks again. Bye.[1:20:23.0]