Podcast #243 from http://www.bengreenfieldfitness.com/2013/06/243-how-
Introduction: In today’s somewhat mammoth Ben Greenfield fitness podcast:
How female body builders can minimize metabolic damage, how
to recover faster after a marathon, how much wine can you drink
without getting fat, what beer is the healthiest, is fluoride bad,
what should blood glucose be during exercise, how to stop MRSA,
natural remedies for gray hair, and underwater swim audio
Brock: May I say konichiwa Mr. Ben.
Ben: Arigato, arigato Brock.
Ben: Hai. Actually you know what, like, we just exhausted my Japanese
Brock: Yeah me too.
Ben: Alright. There. I did a really crappy job on learning how to speak
Japanese but before I went over to Japan got back the other day….
Brock: But you were only there for like 3 days or something so….
Ben: Yes. Yeah.
Brock: You don’t need to learn the language for that.
Ben: No, it wasn’t bad. We got back at like, 3AM a couple of nights ago
and yeah, yeah. It was a fun trip man, and the past week I’ve eaten
snails and octopus and seaweed. Tons of pickled foods. Like you
go to the grocery store, like you walk through the produce aisle
and it’s like 3-year old pickled radish and there’s this like a pile of
3-year old pickled radishes like where do you see that stuff in the
States? You know….
Brock: You don’t.
Ben: Everything is pickled, fermented. It’s pretty cool. It actually got
Jessa and I kinda, kinda excited about maybe fermenting more
things and just, cause you could ferment any freakin’ thing. I
mean, they’ve got fermented plums and fermented tomatoes, and
just like, if you could ferment it, they’d do it. If you could ferment
puppies, they’d probably have ferment, maybe they’d do
Brock: They probably do. Did you try one of the thousand year old eggs?
Brock: Or did you see one of those?
Ben: You mean like the black ones?
Ben: No, I’ve had, they had those at the breakfast buffet when I was
racing at Vietnam, but I don’t think they were a thousand years
old. But man, those things are damn good though.
Brock: I might be exaggerating. It might just be a hundred.
Ben: Yeah but they’re like aged eggs and they’re like black and you put
sea salt on them ….
Ben: And they sound just nasty ass but they’re really good.
Brock: Yeah. That’s in, well I know most people probably don’t like snails
but I think snails are delicious.
Ben: I thought the snail was gross. I thought.
Ben: Well it wasn’t gross but it was like bitter. It was like bitter.
Brock: Was it like the little escargot kind of snails or one of the big
Ben: Oh you should check out the picture I put up on facebook, I mean
it was a big old snail.
Brock: Yeah, one that’s like the size of your fist?
Ben: Yeah, yeah, and it….
Ben: Yeah that’s the kind I’m talking about. I thought that was
Ben: You’re all out there, picking a snail nose and it was just (blech) but
yeah, I raced though. I finished the race. It was good.
Brock: Yeah. You finished quite well too.
Ben: I did the 411 half Ironman.
Brock: That’s like your 2nd PB, your 2nd place personal best.
Ben: Yeah but a 408 before and yeah, I was a little bit, I was a little bit
upset though. It was very congested bicycle course and there was a
crash about halfway through the bike that kinda cut me off from
from the lead pack of age groupers so I came in off the bike, you
know myself and the group, those kinda cut off from the crash
came off about 4 minutes back of the other group and had a good
half marathon. I ran about a 118.
Ben: On a legit course which I was happy with but missed what I would
have needed to qualify for Kona by about, by about 45 seconds.
But you what, I don’t know if I could have, I don’t know if I could
have run the half marathon more than, much faster than that.
Brock: No, you probably would have avoided that crash and not been
Ben: Yeah, fortunately that wasn’t really the race I was planning on
qualifying for Kona at you know, I’ve got all my cards on this
whole Ironman Canada.
Ben: Ironman Canada bank. Yeah, I was a little bummed about that.
I’m trying to figure out where I could have pulled 45 seconds out
of but it’s all good.
Brock: Actually that brings up a question too like the whole Ironman
Canada thing. Where you able to stay in ketosis in the land of
Ben: You know what, I talked about this quite a bit in the Naked Truth
episode that Jessa and I published to the app.
Ben: So I will, folks listen in to that over in the….
Brock: Let’s send everybody to the app.
Ben: And the app is out by the way over at
bengreenfieldfitness.com/app. You can, you can grab it and get all
sorts of excitement in your pocket so…
Brock: On your android or your iPhone.
Ben: That’s right.
Brock: So everybody should head over to bengreenfieldfitness.com/243
and in there if you scroll down to where it says news flashes, you’ll
find links to all these awesome studies that Ben’s about to
highlight for us right now.
Ben: News flashes. Can I have a ha? You know what, when you go to
bengreenfieldfitness.com, check out the new design. It’s sick.
Brock: It really works nicely on the smaller screens too.
Ben: That’s what I was gonna say. The whole reason we redesigned
bengreenfieldfitness.com is for those of you who have iPads and
kindles and e-readers and phones and everything, it looks really
good on your devices now so.
Brock: I’ve got the extra weird one when I’ve got the iPad mini so it’s like
right in between the sizes and it looks great on there too.
Ben: Yeah. So big shout out to my buddy Jake for throwing that
together. Looks looks very very good. Anyways though, yeah. If
you head on to 243, I’ve got links to a few studies that came out.
Let me tell you a little about these. There’s this study where they
look at hot baths which we all know and love. I actually took a hot
bath last night, felt so good.
Brock: Like a hot tub.
Ben: I took a bunch of magnesium oil and I’s like, it’s like my version of
making one of those isolation chambers that you gotta pay like
you know, all because you….
Brock: You have like the sensory deprivation tank.
Ben: Yeah, so I dump about 8 ounces of magnesium oil which is, it’s no
cheap but is still cheaper than going to a dunk tank. And just lay
in there, close the bathroom door, fill it out, not super duper hot
cause magnesium doesn’t dissolve very well but you can use
magnesium bath flakes from magnesium oil and you just dump
that in there and soak and oh my gosh, it’s so good. Anyways
though, they did a stress on acute heat stress which sounds
unpleasant but is just actually taking a hot bath and they found
that when you pre-condition in a hot bath for 20 minutes, about 2
days before a hard workout or a hard competition, you actually get
better performance results, you promote better muscle gains after
you finished that workout and you actually are able to express
what are called your heat-shock proteins a little bit better which
means that you’re able to deal with the heat better. So isn’t that
cool, like if you’re gonna do, let’s say you’re gonna do like a hot
race, you know.
Ben: You take a hot bath just 2 days prior, 20 minutes hot bath and
upregulates muscle regeneration and increases performance
during the workout session. Isn’t that cool?
Brock: That’s crazy!
Brock: How was this not been known before?
Ben: I don’t know but I mean, seriously, you know, athletes who wanna
perform around the world are gonna start taking bowl baths if
they see this research.
Brock: I’ve got a triathlon in 2 days so as soon as we finish this podcast,
I’m jumping in the tub.
Ben: I forgot about that. You should just get in the tub right now dude.
Brock: Yeah, electricity and tubs go well together, don’t they?
Ben: Yeah, I had a meeting, I had a meeting last night with my book
publisher and he’s like, “Hey, what’s up? How are you doing?” and
I’m like “I’m in the tub” so yeah. By the way, the new Ben
Greenfield Fitness book, I will make an announcement soon but
I’ve decided even though I do just fine worth all self-publishing
thing and you know, can do all of that myself, I decided to work
with a publisher on the new book. So the new book is gonna be
awesome and the publisher is pretty big so we’ll have, we’ll take a
look at that book in like, you know, Costco and Walmart and these
cool places so, which is….
Brock: I don’t know if that’s a good thing anymore.
Ben: So you can get a book while you’re getting hepatitis A filled frozen
berries, did you hear about that?
Brock: There you go. I did, yeah. Nice.
Ben: Costco. Costco frozen berries. They…
Brock: Thank you Costco.
Ben: Hepatitis outbreak. So speaking of hepatitis, let’s talk about the
liver. Let’s talk about iron.
Brock: Bring it on.
Ben: Earlier this month, a sport scientist of the Australian Institute of
Sport in Canberra gave athletes either a dose of iron or a placebo
and they monitored their performances and this was a group of
long distance runners and what they found was that indeed, the
group that received the iron injection had a vastly improved
uptake in performance.
And one of the reasons for this is kinda interesting because what
happens is when you’re doing endurance training, your body
adapts by increasing the total amount of blood that’s in your
vessels and that includes like your iron-rich blood cells but once
you start using up that iron, you start dipping into those iron
reserves and so the concentration of the red blood cell is gonna
stay just as high but the iron levels start to go down so you start to
get these anemic-like symptoms and there’s actually a specific
issue if you’re just gonna fix that with iron absorption and that
specific issue is something that was revealed in the study that was
published last year and that’s that there’s this hormone called
hepcidin and hepcidin is a hormone that blocks the absorption of
iron and hepcidin peaks about 3-6 hours after work out so if
you’re using an iron supplement just try and mitigate a lot of these
effects of low iron especially if you’re an endurance athlete. You
wanna space any type of iron supplementation, preferably like,
you know, like in the morning before the work out or at least 3-6
hours later than the work out but it was interesting, the extent to
which an iron injection actually helped out these endurance
athletes and you don’t have to get an iron injection. I mean, you
could, you could just….
Brock: More like just take a supplement or eat something, yeah.
Ben: Iron is actually very, yeah, iron is very constipating and that’s
where you need to be careful. There’s, there is a supplement, it’s
this liquid, it’s this liquid bottle. Actually it tastes really good. It’s
called Floradix. I went through a couple of bottles over the past
couple of months because my iron actually tested low and I
actually want to bump it up. I’m off of it now and I’m waiting for
my test results to come back from Talking20 but, which is the
blood testing service that I use where you just drop the, you know,
drops of blood on the….
Brock: And you don’t have to do the whole vials….
Brock: You just need the blood drops, like a diabetic test.
Ben: Yeah. I just did it this morning actually. And yeah. But Floradix,
Floradix is the stuff that you would use but even if you’re using
that because a workout is gonna uptake that hepcidin hormone,
take Floradix, 3-6 hours separate from your actual workout so
there you go. That’s a little study.
Brock: Don’t pound it during the work out. Don’t put it in your Gatorade.
Ben: Yeah. And I’ve just released the next chapter of my book over at
bengreenfieldfitness.com and while I was doing the research for
that book I found a really cool study. And it was chalkful of just a
lot of reasons that we fatigue and specifically the reason I was
reading this article was because I was looking into you know, the
cool things that happen to your body when you recover and part of
that is related to you know, what causes fatigue because what
causes fatigue, if you can mitigate that is going to improve
recovery and in this, in this study which I’ll link to in the show
notes, what they looked at was a really good Ironman triathletes
and they started to train. Figure out, for these triathletes riding a
bike 112 miles and then getting off that bike and running a
marathon, you know, anywhere from 2 hours and 40 minutes to 2
hours and 50 minutes, if you actually go with laboratory values of
what these folks are supposed to be burning in terms of their peak
fat oxidation rates, they’re burning 50-60% more fat in order for
them to be able to sustain that rate of work than what any
laboratory model would predict. In other words, they’re going way
over and above anything ever measured in a lab when it comes to
the ability to burn fat because what happens is that humans have
a peak, what’s called blood glucose oxidation rate and we only
have a certain rate which we can use up carbohydrate in it which
we can convert lactic acid also into glucose to be used. Once we’ve
exceeded that, everything else if gonna have to come via this fatty
acid utilization kinda via that, partially that penthosphosphate
pathway that I talked about with Jack Kruse in the Jack Kruse
podcast a couple of weeks ago. Well it turns out that elite Ironman
athletes, in order for them to even, in order for them to be even
physically be able to complete a marathon, as fast as they’re
completing a marathon, after they’ve run 112 miles, they’ve either
got 5000 calories of storage glycogen which is completely
impossible because the human body maxes out at about 2500
calories or they are utilizing fat at a rate of what comes out to
about almost 1 and a half grams per minute and if you do the
math on that, that’s several hundred calories of fat per hour that
you’re tapping into. That you’re burning and so in order to utilize
that amount of fatty acid, you have to be fairly well-trained but the
cool thing is that you know, you can take street values as
compared to lab values and what people are doing out there in the
street in terms of fat oxidation is way way higher and it should
give people who are out there trying to work out metabolic
efficiency, maybe trying to work out on fatty acid utilization and
carbohydrates sparing, that kind of stuff, it should give you hope
to know that best athletes out there, there’s no way….
Brock: They’re doing it.
Ben: No way that they’re doing what they’re doing without tapping into
massive amounts of fat as a fuel. And I’ll link to that study in the
show notes because I only kinda scratched the surface of what
they get into but there’s really an interesting reading.
Brock: So it’s really just another nail in that coffin from what Gatorade
has been trying to tell us that you bonk when you run out of
carbohydrate. Fair and simple. You’re dead in the water if you
don’t have carbohydrate on board.
Ben: Yeah and not to get too geeky but I did come across another study
the same time I was looking into this stuff which shows that you
need trace amounts of glucose to stay off what’s called neural
fatigue and so you, I really don’t recommend that you go out and
do like an Ironman, or like some big long workout with zero
carbohydrate at all. I honestly don’t think that’s a good idea if
you’re going hard. Some people do but I think you need trace
amounts of carbohydrate just like a fraction of what they would
suggest that you need. We’re talking about like 30, 40 calories of
glucose per hour just to give your neurons a slight amount of
glucose to stay off neural fatigue. So anyways I’ll link to all that, all
that shizbang in the show notes over at
bengreenfieldfitness.com/243 for people who are nerds.
Brock: So, is there still room in the Thailand Triathlon Adventure?
Ben: Yeah, I wanted to mention that to people because I got some really
cool news last week. So this tiny Pura Resort, and I think I
mentioned this a couple of podcasts ago.
Brock: Yeah, this super fancy resort with training facilities and
Ben: High-end health resort full of naturopathic physicians and like
sports, you know, mental psychologists for enhancing your mental
game and a bunch of pro triathletes there on staff. I finally got the
final word from them, they’re opening it up for our group for 5
days before the actual triathlon so that means that for anybody
who wants to come along to the 2013 Thailand Triathlon
Adventure, you could show up 5 days early and what I’m gonna do
is put together a camp along with all these pro triathletes where
it’s not like a bit-you-up-spit-you-out style training camp, it’s
we’re gonna do a lot of learning, a lot of nutrition, cooking classes,
we’re gonna do a lot of like drills and skills and efficiency and
economy and basically just learn how to be better athletes and
healthier people even if you’re not a triathlete it’s gonna be pretty
sweet. So anyways, the dates: November 16th through the 21st is
that camp at tiny Pura and then November 21st up until November
24th we head into the resort town and we do the race and we get
some massage and some partying and some of that jazz, big party
on the beach then we head on to Raleigh Bay which is we take on a
boat on Raleigh Bay and we spend 3 days there, rock climbing,
doing boat excursions, snorkeling and…
Brock: Muay Thai.
Ben: And stuff. Muay Thai. And then we head back over the resort for a
few more days where we culminate in a half-Ironman triathlon,
part of the challenge at Phuket Festival. Anyways though, the
whole thing is gonna be awesome so I do realize that’s a long time
in Thailand, that’s like 2 and a half, 3 weeks, and for those of you
Brock: That’s long enough.
Ben: Those of you who have vacation days you wanna use, those of you
who have jobs where you can arrange to do stuff like that, I do
understand that you know, for some people, you know, this might
not be reality but then this is something that you can do and you
can take the time off and you get this total bucket list stuff, once in
a lifetime chance. I’m not sure that I’m ever gonna do this camp
again after this year so if you’re planning on doing it, now is the
time to do it. We’ll put a link in the show notes to get in but I’ve
got everything all set up it’s all inclusive. Really, the most
expensive part of Thailand is getting there.
Ben: Getting your plane ticket.
Ben: Once you’re there, it’s pretty affordable. I’ve got room share
options set out for this tiny Pura training camp. So you can get a
So anyways, yeah, we’ll put a link to that in the show notes, check
it out. We’ve got, right now I’ve got 13 people signed up for the
triathlon adventure, I will take 3 more people for the actual
triathlon adventure but only 4 so far for that training camp so
we’ve still got room for you know, up to…. cause I told them we’ve
take as many as 12 so I’ve got room for another 8 people on the
training camp, that pre-training camp. If you wanna come along,
so check it out over at bengreenfieldfitness.com/243 if you like
Thailand and pad thai and ping pong balls and all that good stuff.
Brock: Yeah, we did play a lot of ping pong on the last trip.
Ben: Yeah we played a lot of ping pong. What else? Well first of all, let
me mention that this podcast is brought to you by…..
Brock: Oh my goodness.
Ben: Podcast, audiblepodcast.com/ben
Ben: And you can get a free book if you get over
audiblepodcast.com/ben there is one book in particular that
actually Brock pointed me out to, it’s called, oh you hear that
water? You hear that whistle? That’s water boiling. That means
we’re making some….
Brock: You’re making tea?
Ben: Coffee. This podcast is kinda also brought to you by bulletproof
coffee which I drink now every morning. Anyways though.
Brock: I’ve been drinking it too, but it’s so expensive to ship to Canada.
Ben: Yeah. Well….
Brock: Gonna talk to Dave about that.
Ben: Dave Asprey is actually sponsoring my ketogenic build-up to
Ironman Canada so he sends me medium chain triglyceride oil
and coffee and that’s like the best care package I get every week.
Ben: Yeah. With vanilla ______ [0:21:54.8] Anyways though, it’s so
good. So good. Gulp is the name of the book. “Gulp: Adventures
on the Alimentary Canal”. The Alimentary Canal, yeah.
Alimentary canal, that’s your food tube. And this book is about
everything that goes on when you eat. They tackle everything from
like, you know, observations into a live stomach to observe the
fate of a meal as you digest it to eskimos and exorcists to
administer holy water rectally as well as fecal transplants, rabbits,
terrorists, it’s all in this book and this book is written by the same
gal who wrote the book that your girlfriend is reading on the last
triathlon adventure, right? Brock?
Brock: Yeah, Stiff. Yeah.
Ben: The book’s Stiff, which is not a book about erectile dysfunction
Brock: It’s not, no.
Ben: It’s about dead people, but cadavers.
Brock: Mary Roach also wrote a book about sex called Bonk.
Ben: You know her book titles could totally be misinterpreted. She’s got
that book called Stiff, this one called Gulp. But they’re actually
books that are pretty interesting, pretty entertaining so check it
out: audiblepodcast.com/ben. I don’t know who reads the book,
she doesn’t read it, does she?
Brock: No it’s narrated by Emily Woo Zeller. I don’t, I’m not familiar with
that narrator but audible does a really good job of choosing their
narrators so I’m sure, I’m sure Emily is top notch.
Ben: Well, that’s the last name like Woo Zeller, she doesn’t really sound
that. That, you know. She probably doesn’t have that sexy, you
know, sultry narration voice. She’s probably a little bit more,
kinda like the maybe the librarian lesson Woo….
Brock: That’s probably more appropriate. I don’t know if I want
somebody sexy reading to me about the digestive tract.
Ben: About fecal transplants.
Brock: I’ll just ruin it.
Ben: Yeah, well what do you think? You and I?
Voiceover: Did you know you could get personalized nutrition and fitness
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Listener Q & A:
Aja: Hi Ben. I am a personal trainer getting ready to train for a body
building competition in the bikini division. In preparing for this
competition, I would probably be eating less and my workouts
would be more strenuous.
The prep for these competitions can be quite extreme but I want
to minimize damage to my body as much as possible. I’m
somewhat familiar with the purpose of BCAAs and do want great
results but I’m also hesitant about many of the supplements that
are out there as I like to go the holistic route when it comes to
putting anything in my body. What are your thoughts on BCAAs?
Do you think that they are harmful to the body or do you think
that they are helpful? Also, do you think that there are any
supplements out there that I should be taking to minimize
damage to my body during this time? Thank you.
Brock: So this actually goes really well with the chapter of your book that
you just released yesterday.
Ben: About recovery, you mean?
Ben: And how to recover well?
Brock: Yeah, recovering well, not destroying your body.
Ben: Yeah. Kinda. I mean I can’t really talk about female body builders
or female figure competitors.
Brock: Oh, I could talk about them all day.
Ben: When I was a body builder and I’d be back stage, ‘cause you know,
they’d shove females and males back stage and you can really tell
the difference between the two most of the time. Anyways….
Ben: So there’s some scary scary looking chicks back there I mean you
get pretty anabolic, some of these girls and you know, the same
time that a lot of these body building women will almost get
male-like characteristics primarily due to hormone use, you know,
testosterone creams and lotions and injections and all that.
Female figure competitors and bikini competitors, a lot of times
experience the opposite scenario because they’re not getting, you
know, quite so swoll so to speak. They’re instead just like you
know, burning a lot of fat and incidentally, a lot of times kinda
burning a lot of lean tissue as well.
Brock: So do you say they’re getting ripped rather than jacked?
Ben: Yeah, they’re getting ripped rather than….
Brock: So you use the part….
Ben: Choose the bro-part ones, yeah. But yeah, I mean you look at a lot
of these these women and they’d actually got lower metabolisms
than anorexics just because of the hormone depletion, you know.
An anorexic would bare any lean muscle mass. A lot of times,
female figure competitor has even lower metabolism than that
Ben: There was one study that they did and this one’s actually on a
dude, it was not on a girl but they looked at this male like
naturally body builder who wasn’t using hormones or anything
else which really, in order for body building not to completely
destroy your hormonal status, you almost have to supplement
with hormones, like andro and testosterone stuff but this was in a
journal called the Natural Body Building Competition Preparation
and Recovery. Listen to this. Listen to this, I’m just gonna read
this to you, what happened to this dude. “Heart rate decreased
from 53 to 27 beats per minute during preparation, break your
blood pressure drop from a 132/69 to 104/56.”
Brock: How is he conscious?
Ben: “Percent body fat went from 14.8 to 4 and a half. Strength
decreased and did not fully recover for 6 months. Testosterone
went from 9.22 down to 2.27,” which is like the level of a 9-year
old girl. “Total mood disturbance dropped from or increased from
6-43 units,” that’s like in a mood recovery score profile and you
tend to see even worse issues in the female figure competitors in
terms of that hormonal load just because frankly guys, you handle
this stuff better than women do in many cases so there’s a lot of
stuff that happens especially if you’re looking at the cessation of
the menstrual cycle or the drop in fertility and all this jazz. So
when you’re looking at how to recover as a female figure
competitor, start off by looking at this from a hormonal
standpoint and really go after the stuff that’s gonna help to keep
your hormones elevated. Like if I was a girl, and I was a female
figure competitor, and I wanted to make sure that I maintained
my sexiness, my fertility, and you know, my period, and you
know, basically not destroy my body from the hormonal
standpoint, doing this stuff, you know, dropping body fat,
essential body fat stores really much than they should be, I’ll be
doing a few things. First of all, I’d be doing a couple of things that
I talked about in my own article I wrote at
bengreenfieldfitness.com a couple of weeks ago about maintaining
adequate levels of thyroid. So I would be doing, I would be looking
into like a thyroid supplement literally like a thyroid precursor,
company named Standard Process makes a pretty good one. You
get off Amazon, it’s just called Standard Process Thyroid, so you
take a couple of tablets of that a day. I’d look for a really good, like
desiccated liver powder, like NOW Foods for example. And the
reason why I’m saying take a thyroid pill or take desiccated liver
powder is because I’ve been around female figure competitors and
Brock: They’re not gonna eat up all of the liver.
Ben: You just don’t have time. Like you can’t come to the gym for 2 or 3
hours a day and come home and spend an hour making liver or
like oaring sweet breads and frying them up and stuff so take a
thyroid gland extract, take a desiccated liver powder and as far as
branched chain amino acids, yeah, they work, there’s pretty good
research behind them, and that’s leucine, isoleucine and valine
which are the branch in amino acids that have really good uptake
in your cells during exercise. You wanna take right around 10
grams per hour and that’s a lot. You’re gonna get better results
from using an essential amino acids supplement that has not only
your branched chain amino acids but also all your other amino
acids in it but it’s more expensive. Like Master Amino Pattern for
example which is what I use when I’m out racing in triathlons. I
take 5 grams of that per hour but it’s expensive, I mean it’s like
50, what’s it, I mean 53 bucks a bottle.
Brock: Yeah. Prefer 9D capsule?
Ben: Yeah. Branched chain amino acids and you get that for like 10
bucks a bottle but BCAAs, yeah absolutely, about 10 grams an
hour. You take them during the actual workout though so you
don’t save those you know, post-workout just eat a meal but
during the workout, keeping your blood levels of amino acids
elevated will really help out with post-workout recovery so yeah.
Branched chain amino acids, around 10 grams an hour that will
work pretty well. I do have, I’m gonna link to it in the show notes
for you what I call a muscle gain pack. The muscle gain pack is
something I personally designed to really help people who want to
recover as fast as possible and also pack muscle onto their body as
quickly as possible. It’s the three things that I think are most
important when it comes to building muscles as fast as you can. If
I were a body builder, I just wanna get jacked again, these are the
3 things I would use. One is a cold processed whey protein. It’s the
deep 30 whey protein which is….
Brock: And it’s delicious. I love that stuff.
Ben: Taste like a wendy’s frosty. It’s got a bunch of GanedenBC in it
which is a special type of probiotic that coats the lining of your
stomach and so you don’t get like the farts and stuff from this
whey protein like it’s super super well-assimilated. And then
colostrum is the 2nd part of that muscle gain pack and that’s the
growth hormone precursor that you know, helps a baby cow grow
into a big cow and or a baby goat grow into a big goat in this
Brock: I know, why not baby human.
Ben: from goats. And a baby human. That’s true.
Brock: It’s in mother’s milk as well in the human species.
Ben: That’s true in most.
Brock: They’re just not making this product.
Ben: Most human mothers do not give birth to goats. But colostrum is
a 2nd component. So you got a cold processed whey protein
infused probiotics, you’ve got a colostrum, and that last part of
that muscle gain pack is the Master Amino Pattern which is the
amino acid supplement that’s literally like 99% ultilized by the
body with zero actual nitrogenous waste products so if you are
gonna get jacked, and you’re gonna get as big as possible, and let
me just throw this out there, by the way, as a preview for those
who are listening to this podcast on the inside scoop, I’m gonna be
doing that next year, just so you know, FYI.
Brock: You’ll be getting as big as you can?
Ben: Yeah, next year.
Brock: Are you gonna keep doing triathlon?
Ben: Yeah, but after I finish Ironman Hawaii I’m going to attempt to
put on 30 pounds of muscle over the winter as an experiment. I’ll
be blogging about it and everything but we’ll get to that later.
Anyways though, those are 3 things I’m gonna be using – the cold
processed protein, colostrum, and then master amino pattern so
yeah. You could also use branched in amino acids but you’d
around 10 grams per hour for that. I’d be throwing colostrum and
a good cold processed protein in it, and then also as a female
figure competitor, put in a good thyroid and liver supplement as
Avi: Hi Ben and Brock. This is Avi from Allen, Texas and I have a
question for you. I did something recently that’s akin to what Ben
did in terms of the double wildflower triathlons. I did something
I’ve never done before. I ran a marathon 2 days consecutively. I
did this really not for performance, just to see how it would feel to
run 2 consecutive marathons. I kept my heart rate in my recovery
zone the first day, which for me, finished with a 434 marathon
and then on Monday, Memorial Day, I did another marathon, not
wearing the heart rate monitor but not pushing myself, just doing
what I could comfortably do.
My question is, my muscles seemed to have recovered very very
quickly. Today is Wednesday and I feel like I could run today. I’m
not going to, I’m going to give my body rest for the rest of the
week but I think I’ve recovered better from this double
marathoning than from my previous harder marathon efforts and
I just wanted your thoughts on why I was able to recover so
quickly. Thank you.
Brock: I did something similar to this. It was, I did back to back full
marathon and half marathon and I have to say I did not recover
Ben: That was a goofy right? The Goofy…
Brock: Yeah, the Goofy in Orlando, Florida.
Ben: Yeah, probably cause the beer you had after the….
Brock: I may have had a beer, it’s possible.
Ben: A big one.
Brock: A really big one.
Ben: Yeah so so back to back marathons in which the first one in a
Brock: First one he done, yeah like 10 beats below his math zone so really
Ben: Yeah so normally, they’ve done studies on how fast it takes to
recover from a marathon and so what you do is you measure all
these inflammatory markers, like creatine kinase and c-reactive
protein and they find that most of these markers of inflammation,
in the average person tended to disappear about 2-3 weeks after
the race. So that’s the average kinda recovery time after a
Brock: I say one day for every mile?
Ben: Yeah, exactly.
Brock: You ran?
Ben: One day for every mile that you ran. It’s a pretty good rule to
follow but a lot of these people are not really pulling out all the
stops so to speak when it comes to recovery. Like we actually did a
full podcast where I talked about how to recover as fast as possible
after a marathon. It was episode number 218. So we’ll put a link to
that in the show notes but a lot of the stuff that I talked about in
that episode included things like using you know, wild plant
derivatives, anti-oxidants, you know, immediately after using the
essential amino acids that I just got them talking about during
using like a topical magnesium and using like you know, the
what’s it called, the electro stimulation, to enhance blood flow,
you know, doing the massage, and just as many different cold
thermogenesis . There’s many different recovery stops you could
pull out. Same kinda stuff I did when I did my back to back
triathlons. I think you can speed up recovery a lot more quickly.
You’ve got elite athletes out there who are doing things like you
know, Ironman Hawaii like Peter Reid for example, he won
Ironman Hawaii and then he’d go 2 weeks later and win the
Xterra World Championship, the off-road world championships
and you know, be recovered just fine and he said, you know, in
between those 2 races, he would just like lay around and do
almost nothing at all. But you can definitely recover faster than 3
weeks. Now, as far as this question about, why he was able to
recover so quickly. One of the things you gotta realize is that in a
lot of these studies, they’re doing them in pretty fast marathoners
who are really beating up their bodies and you know, for example,
like the half marathon that I did in Japan, I was really sore the
next day. We took the bullet train to Kyoto and walked around
and I was like kinda hobbling and when you push your body, you
should really really feel it but don’t get me wrong. You get a lot of
people, people who don’t know the things that they could be able
to do, they could go do an Ironman triathlon and make that 17-
hour cutoff and be just fine the next day. Like you could go lift
weights the next day or do whatever and you know, a big part of
that is related to what I wrote about in that article about recovery
yesterday over on the website, Brock, because there is very little
neural fatigue, neuro-muscular fatigue, central nervous system
fatigue going on. Very little muscle tearing going on. You know,
you got a lot of slow-twitch muscle fiber utilization but not much
muscle tearing going on and when you go slow and you go at a
low, kinda easy, you know, primarily fat-burning phase, your body
recovers really quickly from that kinda stuff and that’s why you
can go aerobic day after day after day. The human body is very
very good at doing that type of thing. So you know, ultimately, it
just comes down to the fact that there’s very little neural fatigue
and very little fast twitch muscle fiber damage that happens when
you’re, when you’re keeping your heart rate low during an effort
like that. That’s kinda part of the reason that you do something
like that, like you know, keep track your heart rate and keep it 10,
20 beats below whatever your threshold is, if you’re out wanting
to go to a decently long workout but still be able to come back for
more the next day so to speak.
Brock: I just, I can’t help to think that he said the 2nd marathon was 5
hours and 11 minutes long. That’s a long time to be doing anything
physical. Like there’s gotta be some connective tissue breakdown
that’s going on in there as well.
Ben: Not much.
Brock: Maybe it’s…
Ben: Not much.
Brock: I just, I worry more like, sure his muscles weren’t sore but like the
cartilage, all the ligaments, and tendons and stuff, they must have
suffered some, just from this sheer duration.
Ben: I have clients who I work with who have walking treadmill
stations and they walk for 8 hours a day, talking on the phone,
typing, etcetera, and they’re fine. They do it everyday, miles and
miles and miles and the human body does very very good with
that kind of stuff. So if you go slow, you really, like the human
body recovers really quickly and it really truly is. It’s like nervous
system fatigue and muscle fiber tearing that makes it take a long
time to recover and if you’re not engaging in either of those
activities and you’re just kinda moving for a long period of time,
the human body is pretty dang good at that. So you gotta, you
gotta push yourself harder than you think a lot of times to really
truly have that 2 or 3 week recovery implication so.
Jenny: Hi Ben. This is Jenny. I was wondering, I hear you talk about
every once in a while enjoying wine with your wife Jessa and I just
have a question. How much wine do you think, like just, red wine
is okay, safe for people also for managing weight? I do enjoy a
glass of red wine here and there but I’m not sure, you know, for
say, a female. I weigh like 120, 5 foot 6, so in general, the guidance
for the listeners, how much is pretty healthy amount of wine to
have without it too much during given a week? Thanks a lot Ben, I
appreciate it and I really enjoy the podcast. Bye.
Brock: Alright, so the rule of thumb generally is, one drink per day for a
woman, 2 drinks per day for a man. And a drink being like a glass
of wine or a bottle of beer or a cocktail.
Ben: And half a drink a day for a child. Yeah. It’s about what you’re
Brock: Like an eighth for an infant.
Ben: A thimble a day for a baby. Yeah.
Brock: How about like cats and dogs?
Ben: You know, we did mention this kinda briefly a few weeks ago in a
podcast about alcohol and how it affects, it is, it’s kinda blown out
of control when it comes to the fact that people say that alcohol
will kinda make you fat when in fact the drop in triglycerides and
the improvement in insulin sensitivity that’s associated with long
term low to moderate alcohol consumption like a glass of wine a
day beats out most of the effects of like the extra calories or the
negative effects of alcohol and something like testosterone so
that’s one of the biggies, people say that alcohol is gonna suppress
hormones for example. And the negative effects of alcohol on
testosterone or even the negative effects of alcohol on recovery is
kind of grossly exaggerated and it’s exaggerated because the
studies that they’ve done on that stuff basically involves taking
people having to work out really hard and then giving them the
equivalent from 3-8 drinks during the day after they finish that
workout. And yeah, that suppresses testosterone but I mean, who
doesn’t, who is under the impression of a bender after a hard work
that’s good. Like we all kind of know that….
Brock: Everybody knows that binge drinking is yeah, that’s gonna be bad
no matter who you are and what you’re trying to achieve.
Ben: Yeah and you know, there is some evidence that it might slightly
down regulate what’s called muscle protein synthesis which
means that yeah, for maybe the hour or 2 after you finish your
hard workout, if alcohol is part of that post-workout consumption,
you might mildly decrease the ability of your muscles to recover
and grow as fast as possible. And you know, unless you’re body
building, you know, or you’re trying to squeeze every last drop of
protein synthesis out of your workout, you know, that might not
be a big of a deal. Frankly, for me, I like to have a glass of red wine
within a couple of hours after I’ve had a hard workout. It just, you
know, it’s nice. You get home, you get some dinner, you put your
Brock: It’s very civilized.
Ben: Glass of wine. It’s very civilized. Civilized. I sit down on the front
porch in my rocking chair and drink my red wine. So yeah, alcohol
gets converted to acetate in your liver and so when you oxidize….
Brock: Isn’t that what you put into photocopiers?
Brock: Oh no. Oh that’s acetone.
Ben: Acetone, yes. So it gets converted to acetate by the liver and when
you oxidize acetate, that takes precedents over you burning carbs
and fats and proteins from other food. So what happens is all the
junk food that people eat along with the alcohol that they
consume ends up getting converted into storage fat because the
body is preferentially burning acetate and so the bigger deal is the
type of junk food that often accompanies alcohol consumption
more than the alcohol itself.
Brock: So it’s the olive in my martini that’s the problem.
Ben: It’s the olive in your martini and also the large basket of sweet
potato fries drenched in bleu cheese dressing in side of that olive.
So a few good rules to follow, as far as alcohol intake goes is a) if
you’re gonna have a glass of red wine at dinner, you account for
the number of calories in that red wine for the calories that you’re
gonna eat during dinner. So for me, if I’m having a glass of red
wine with dinner, that is my serving of carbs so there is no kinwa,
sweet potato and yam and white rice and all this stuff that goes
along with the glass of wine it’s like the wine is the carbs if it’s
gonna be consumed along with the meal. Another really good
strategy is to try and include dry wines which are gonna be lower
carbohydrate wines, it’s actually a really good section in Tim
Ferriss’s book the, I believe it’s The 4-Hour Chef. We just gave
away a copy of that by the way over at the facebook.com/bgfitness
page where I’ve got a couple of other books coming up I’m giving
away on there. But anyways, yeah, dry wines that are low on
sugar. You could just google dry wines low sugar and find a good
list of dry wines that are lower in sugar but if she chooses lower
sugar wines that’s a litte bit better. Sweet wines are like gonna be
4-6 grams of carbs per glass. Dry wines are gonna be 0.5 to 1 gram
of carbs per glass. It’s like a dry red wine.
Brock: I know, Chauvet’s is like a slurpee.
Ben: Yeah, exactly. Yeah, that’s like the 7-eleven slurpee.
Brock: The fortified wine.
Ben: Yeah, a lot of the hard-a’s are all basically like 0 carbs like cognac
and gin and rhum and scotch and vodka and whisky those really
are pretty much like a carbs but again, you do get the acetate in
them so that’s something to think about, you just have to account
for, the calories from the food that you eat being not burned
because the acetate is being burned. So as far as the wine goes, I
have no issue with a glass of wine a day deal and that’s fine. 120
pounds, we’re talking a glass of wine being that 4-6 ounce you
know, portion of wine. I actually believe it would be 3-4 ounces is
technically considered a portion of wine which is a joke, nobody
does it. Thimble full of wine. But I wouldn’t worry about it that
much. A glass of wine a day usually would be going to relax you,
keep you happy, good insulin sensitivity benefits, lower
triglycerides, good stress reduction benefits so I’d go for it. Keep
your hands off the magnum especially if you’re 12o pounds but
know that for the most part, alcohol and the damaging effects of
alcohol on your gut or whatever is blown out of proportion. If
we’re just talking about wine, and the type of alcohol that does not
include lactins, gluten, etcetera, I think that relates to kinda our
next question doesn’t it?
Rob: Hey Ben. I just got a quick question for you. I’m currently
drinking an ale. It’s a “spotted cow” that’s only available in
Wisconsin. Actually it’s really good. My question to you is a) do
you drink any sort of beer whatsoever. You know, I understand it’s
probably not the greatest for you. I do understand that a lot of
runners, especially like the tough modern events, maybe even
some marathoners and the stuff like that, you know, they tend to
have beer associated with it in one way or another so that’s pretty
much it. I’ll leave it at that. Thank you.
Brock: He’s drinking a “spotted cow.”
Ben: “Spotted cow.” You know what, I don’t drink beer at all.
Brock: I know. I’ve tried to entice you into drinking beer and you have
Ben: Yeah. I drank beer in college. It would always feel crappy
afterward. Never really knew why. Even when I drink beer now I
just don’t feel well. You know, even when I drink the type of beer
that tends to be lower in gluten, right cause you can get gluten-
free beer, yeah and a lot of beer is made from like barley and rye
and stuff like that is gotta be slightly lower, they even had, they
even had a lot of beer that they add protein digesting enzymes to
to destroy gluten and there are companies out there like Widmer
Brewing and Two Brothers Brewing. They even use a barley
melting process with a literally enzyme preparation that breaks
down gluten peptides and it does kind of a taste a little bit
different but technically it’s a gluten-free beer.
And you can get beers like that and you can also buy the same
type of protein that they’re adding to that beer off of like Amazon.
You can get, you know, I’ll put a link in the show notes, but you
can get literally like gluten-digesting enzymes off at Amazon and
this would be something a lot of times, if someone’s gonna use if
they’re like gluten intolerant or don’t wanna do gluten and they
mess up, whatever. Maybe they’d go out to pizza, or spaghetti, or
someone force feeds them a baguette or whatever. You know, you
could get these digestive enzymes and save you from some of the
symptoms of gluten exposure and basically they’re these
peptidases that you take right when you consume the gluten, and
they help you just digest the gluten. And you can get that stuff off
at Amazon it’s just like digestive enzymes and it’s a certain kind of
digestive enzyme that helps to mitigate you know, cross-
contamination effects of gluten and…
Brock: So is that really the reason that you don’t drink beer then is
because the gluten in it and the way that it affects you?
Ben: Yeah, gluten messes with my stomach. I don’t feel well with gluten
and the other issue is that beer also has a lot of what are called
lectins in it and lectins are another kind of issue when it comes to
digestive health meaning that they can, they can cause digestive
distress in people who are sensitive to lectins. But most of the
research that have been done on lectins has been not really in the
human digestive tract but in fact in vitro and test tubes and stuff
like that. And that’s why sometimes, the paleo community tends
to blow some of this out of proportion like telling people not to eat
any grains like kinwa or rice or buckwheat or oats or rye or barley
or millet or corn and all that stuff would just be like off the list in
like a paleo diet when in fact if it’s properly soaked and sprouted
and fermented, and treated correctly a lot of that stuff isn’t bad for
the digestive system and frankly I eat all of those things in limited
amounts, but I find that in beer, that is one of the compounds that
really just leaves me with the farts and bloating and I just don’t
feel well afterwards and so for me, I choose more of what would
be considered kinda like like the paleo type of alcohol so I when it
comes to alcohol consumption, yeah, I am paleo. So as far as the
type of alcohol that would be considered okay when it comes to
somebody who has like a sensitive stomach or somebody who’s
trying not to damage their gut. Some of the better ones to drink
would be vodka, specifically vodka that’s distilled and made from
potatoes or fruit, saki, like the rice wine and base saki which I had
a lot of actually in the past week. Jessa and I punished off an
entire bottle of saki while we were recording this week’s premium
podcast for the app so if you listen to that, you get a little bit of
saki-filled humor in that podcast.
Brock: You might have a little bit a buzz from listening to it.
Ben: That’s right, you know, you get the saki fumes coming through
your mp3 player. Red and white wine, again I encourage people to
drink the dry, lower in sugar wine varieties as far as that goes.
Rhum is basically made from distilling fermented sugarcane juice
or sugarcane by-products like molasses so rhum would also be
okay if you’re really not wanting, you know, lectins and gluten and
stuff like that. Whisky is made from distilling fermented grain
mash which includes barley and malted barley and rye and malted
rye and wheat and corn and so if you’re trying to avoid those type
of things, whisky would be out of the picture, bourbon, kinda for
the same reason, cause that’s primarily made of distilled corn but
also in some cases wheat and rye and malted barley. So whisky
bourbon, scotch, for the same reason would also be one that’s out,
gin is typically made from barley or corn or wheat. So if you’re
trying to completely kinda like heal your gut, or get rid of the type
of gut-irritating compounds in the alcohol that you drink, whisky,
bourbon, scotch, gin, and beer would be out.
And the ones that would be okay that are either made from grapes
or fruit or in some cases rice or garvey would be tequila, that
would be okay, brandy which are made from grapes should be
okay. Cognac would be okay. And then….
Brock: If you’re a 75 year old woman.
Ben: and then wine would be okay. So those would be kind of the ones
that would be more friendly to your gut if you’re trying to drink
alcohol and just like take care of your gut as much as possible. So
there you go.
Brock: Now what about the anti-inflammatory properties that they found
in beer? You think that’s why they have it at the finish line of a lot
Ben: Sure, it’s got a lot of polyphenols in it. It can certainly have some
pretty decent anti-oxidant properties but let’s face it, you know, so
can a pomegranate. So you know, and a pomegranate doesn’t have
lactins or gluten derivatives or any you know, proteins that might
potentially cause an auto-immuno reaction or allergenic reaction
in some folks so yeah. Beer does have its good properties but you
know, for some people, it just doesn’t do that hot for the digestive
system. And I think it depends too on you know, like if you look
into, wheat and a lot of these modern grains, the way that we
treat them now prior to their use is much different to the way they
used to be treated you know. There’s a guy named Joel Salatin
who’s got a lot of good information out there. He’s kind of a
sustainable farmer and he has some really good, heard him talk. I
think he talked at the google, a recent google event. If you just go
google Joel Salatin…
Brock: Isn’t it how you break the internet?
Ben: Polyface Farms. Polyface farms as p-o-l-y-f-a-c-e farms, he talks
about how wheat and the way we treat it now where it’s just like
fast-processing bread for high-yield crops, etcetera is just much
much different animal than in the past when grains were very
valuable, they were fermented for long periods of time and you
know, soaked and sprouted before being used to create things you
know, and in many cases it depends on how the wheat was treated
before it was made into whatever the compound it is that you’re
eating like bread or beer or whatever. So that’s important too, to
realize you know, the starting compound that you’re drinking
from can make a big difference and frankly, it’s been so long since
I really had beer much that maybe there are certain beers out
there you know, like these newer beers that are made from better
forms of wheat that have been soaked, sprouted, and fermented
that I’ll probably do okay with that kind of beer but I just hadn’t
been gotten back into beer cause I’m still still working my wine
and saki pretty hard and diggin’ that so. There you go.
Brock: Fair enough.
Jose: Hi Ben, hi Brock. My name is Jose and I’m in the UK. My question
is about dry skin. I suffer from very dry knuckles and my scalp
and also my eyebrows. It seems to come and go, sometimes
everything is fine, like right now and in other times, it flares up
and I’ll have big chunks or big flakes coming out of my scalp and
very dry skin on my hands and red blotches around my eyebrows.
I heard in one of the previous podcast that water, it can be quite
harsh to shower for even just 5 minutes because of the fluoride.
I’m interested to hear your thoughts on ways to manage this kind
of affliction through supplementation, diet, and maybe any
external thing too. Many thanks for this podcast, for the great info
and for the entertainment.
Brock: Well this sounds like classic psoriasis.
Brock: Oh is the p silent?
Ben: Yeah. By the way, psoriasis responds really really well to an auto-
immune diet. If any of you can google auto-immune diet and
helps a ton with that. I have a client who I’m working with who’s a
an Ironman triathlete right now who has psoriasis issues and I’ve
got him on a full-on auto-immune protocol and he’s doing really
well with that.
Ben: Yeah, with psoriasis. But basically, stop it.
Brock: I’ll stop, sorry.
Ben: Fluoride. Fluoride can damage you skin. Jessa and I did a big
podcast, I’ll link to it. It was, back in the day, Jessa and I did a
podcast called The Fluoride Deception. You should go, we
interviewed the guy named Paul Connett, a fascinating interview
about fluoride and some of the damage that fluoride can do. So I
won’t get into that right now in terms of the damage of fluoride
and everything that it’s associated with but it certainly can cause
some, some dry skin issues. So dehydration is what can cause your
skin to become dry and wrinkle.
And when you get industrial fluoride, like sodium and silica-based
fluoride, they’ll add to a lot of water supplies, industrialized water
supplies what happens is a lot of times you’re going to damage
collagen and also get less hydration simply because water that has
sodium and silica added to it is absorbed less quickly by your
cellular structures. I’m reading a fascinating fascinating book on
water right now, by the way it’s called “Fourth Dimension of
Water” by Gerald Pollack, the University of Washington
Brock: You are such a nerd.
Ben: It is really an amazing book when it comes to the nitty-gritty of
water and how we know so very little about water and what affects
it and the way that cells kinda eat it up and not eat it up or drink it
up, more specifically. Anyways though, fluoride can damage your
body’s collagen and collagen is a protein that is produced in cells
to form fibers. They give structural support to skin and tendons
and ligaments and muscles and you know, it also helps to build
bone and teeth enamel and anything like that but fluoride
disrupts the synthesis of collagen and actually can mutate
collagen molecules and results and not only issues with the
mineralization of the skin but also enhance things like wrinkles as
well as decreased bone and tooth collagen. So fluoride can be a big
big issue when it comes to your skin health. And you can filter out
fluoride, I mean you can not only avoid products that have added
fluoride like most commercial toothpaste and dental products and
fluoridated bottled water, even softdrinks and commercial milk
have fluoride added to them but you can use like a reverse
osmosis filter or a whole house what’s called a whole house
fluoride filtration system and those are kinda spendy, those are
gonna cost you, you know, a couple of grands to install a whole
house fluoride filtration system but if you really want to avoid a
lot of nasty things fluoride can do to your body, including that
skin issue, it would be prudent. We’re lucky enough here in
Spokane, Washington, they don’t fluoridate our water supply
which I’m very happy about and I don’t feel that the government
should be fluoridating water simply because there’s not enough
evidence to show whether or not it’s safe for you and one of my
fellow podcasters, the nutrition diva, Monica Reinagel, recently
did a good podcast on fluoride and you know, she kinda came to
the same conclusion that I came into and that is that short
fluoride may have some benefits specifically in terms of its ability
to get rid of like your teeth what do you call them, cavities and but
that’s not the reason for us to, for us to require the government to
add it to miniscule water supplies. If you wanna avoid cavities,
you should have the choice whether or not you wanna use fluoride
to do that and you shouldn’t have to be subject to have it added to
your water so I say….
Brock: If it’s anything, really you can’t remove fluoride from the water
using those cheaper filters like a Brita filter or one of those under
the sink charcoal filters, it doesn’t even touch that.
Ben: Yeah, exactly. You have to use a good good filter like reverse
osmosis or you use a structured water filter, that’s another option
and that’s simply structures….
Brock: But the government’s saying they’re trying to save you money in
dental bills but you end up spending all of your money on these
fancy water filtration systems and it’s like very counter-
Ben: That’s right. The dam…. Let’s have a coup. Let’s get our muskets
and go to war. Anyways though, a good worth are beautiful teeth.
The podcast that Jessa and I did on fluoride goes way way in
depth and we interviewed a guy named Paul Connett who wrote a
book called the Fluoride Deception. Listen to that podcast cause I
go way more in depth about that. We actually got a bunch of angry
emails from like dentists and stuff after we did that episode. It’s
kinda funny. But I’ll put a link to that one in the show notes so
check that out and yeah, that’s the deal with fluoride and then
also, you may need just to do a little bit of a detox and I’d
recommend there’s a product called Metal-Free that’s made by Dr.
David Minkoff who has been on this podcast before. He has a
Metal-Free detox supplement and it maybe prudent for you to go
through about 30-60 days of that to at the same time that you’re
getting a fluoride filter put in and kinda decreasing the amount of
fluoride in your diet so….
Kyle: Hey Ben, it’s Kyle from Skora. My question is pertaining to blood
glucose about training. I tested my glucose levels during a fasted
easy run this morning and prior to the run, my level was
The average during the 45-minute run was 98mg/dL. So my
question is, is there an optimal blood glucose level for running
and how would I go about finding mine? I would like to
experiment with pre-workout, pre-race nutrition and different
fueling methods while running at 5k to half marathon pace so if
you have any suggestions for me, I would love to hear them,
Brock: Now if anybody’s watched the gear review that I did for the app,
Kyle is the reason I actually said that the customer support at
Skora running shoes is so good ‘cause he’s an awesome dude.
Ben: Yeah. Kyle Kranz, he’s the mastermind behind Skora shoes. That’s
my shoe of choice. Have you tried their minimalist shoe? The one
that’s like the vibram except the funky looking chimp toes?
Brock: Aren’t they all minimalist? ‘Cause I’ve got the Form and the Vibe I
think it’s called.
Ben: I think it’s the Vibe. It’s one that you can really fold in half, sweet
shoe. Sweet shoe. Check them out, skorarunning.com. Full
disclosure, I actually get free shoes from Skora ‘cause I’m
sponsored by them but…..
Brock: You get free ones? I just get a really good discount.
Ben: I get free ones, yeah but yeah. But they’re awesome awesome
Brock: But it has nothing to do with workouts asking …..
Ben: It has nothing to do…. It could, maybe you got sugar in your
shoes. So he tests his blood glucose….
Brock: Sugar-foot Kyle.
Ben: His blood glucose went up by like 10 points while he was running.
Well first of all, yeah, it’s gonna happen because when you run
you produce cortisol and cortisol causes your liver to dump out a
bunch of its glycogen and amp up your glucose levels. You can run
from the line or whatever or so. Totally normal for blood glucose
to go up when you’re exercising even if you’re fat adapted or
metabolically efficient or whatever your blood glucose is still
gonna go up a little bit when you run. There’s no established lab
values for how high it’s gonna go but in most people, you’re gonna
tend to see values anywhere from 80-100. Now if it goes up above
140, that’s a really really bad sign, that means you’re probably
very very insulin insensitive and you’ve got, you know, some
diabetic issues. If it’s dropping below 70, you’re usually getting to
the point where even if your ketones are high, your blood ketones
are high and you’ve got lots of fatty acids to burn your blood
glucose is just too low for function whatsoever. So you want it
between like 70 and 140 basically. So it’s a pretty big range.
Brock: That’s pretty big.
Ben: Yeah, but it’s always gonna go up when you run and there’s no
actual parameter that says exactly how high your blood glucose
should be in your running. How the heck are you even taking your
blood glucose while you’re running?
Brock: That what I was wondering. While you’re running. He said like the
average during the run was 98, that’s awesome fancy tricks.
Ben: Yeah, I would be focusing on your running more than taking your
blood glucose. While you’re running.
Brock: As well as doing probably a lactic acid test or you just sort of like
slow down or stop for a minute or just take a measurement.
Ben: Yeah. Exactly.
Brock: Get back at it.
Ben: Either way though, no established value. Great question. It is
gonna typically gonna go up from 10 to 20 points though in most
people. As far as experimenting with different food and fueling for
a 5k to a half marathon like Kyle says, really, fueling is pretty
blown out of proportion in terms of its importance for that kind of
stuff. 5k to 10k you’ll need…
Brock: you mean for that distance.
Ben: Yeah for that distance, you don’t need anything at all for a 5k to
10k. For a half marathon, you’re just barely approaching the point
in a half marathon where you’re going to deplete carbohydrates
stores. So you can go out and do a hard half-marathon on nothing
at all. I mean, you can roll out of bed and do a hard half-marathon
on nothing at all. Now you may start to feel a little blah towards
the end of that race if you’re taking more than 2 hours to do a half
marathon, you probably are gonna be getting close to the point
where you gonna wanna fuel during that event. But as far as what
to take in, you know, I’m personally, what I used to say for half
marathon distance was about every 5k, you slam a gel or so just to
keep your blood glucose levels up so that your brain is getting that
message that it’s got some fuel onboard and it can keep pushing
hard so you’re basically decreasing your rating of perceived
exertion and then my advice kinda evolved once I found out that
amino acids could help that happen even more. I’d say, “Okay, use
a gel at the 5k, at the 10k and at the 15k mark of a half-marathon
but use one of those gels that has amino acids in it” like roctane or
excel gel or something like that. And then I got into this whole
phase. Now I’m into just avoiding sugars in general and try to stay
more fat-adapted so I’d do exactly what I do. Like when I ran my
half marathon during this last half-Ironman, I’ve got an
ergonomically designed run flask, I use one from Nathan Sports
called the vapor. It rocks. Like you….
Brock: The little one that fits in your hand.
Ben: Yeah but it’s 10 ounces so you can, I mean, you can get a little fuel
in there. I put 2 packets of the Ucan SuperStarch in there. I put
one shot of the X2 Performance in there which is the d’ribose
rapid ATP replenishment blend and then I put a shot of vespa in
there which is the hornet wasp extract. And that’s it. And I run
with that stuff and just sip, take a quick sip of that every 2 or 3k.
That stuff’s magic like that’s a really really good cocktail right
there. And you can get the Nathan Sports Vapor flask off at I think
I got off at Amazon. You put the 2 packets of Ucan in there, a little
bit of Vespa, and then 1 shot of X Performance, top it off with
water, shake it up, you’re in your half marathon with that, you’re
golden and just again, you sip it every 2 to 3k. Since you’re not
gonna get dehydrated during half marathon anyways, you’re not
gonna need water or anything if you using that ‘cause you’re
getting trace amounts of water from the liquid that’s in that flask
and yeah. Stuff burns clean. Some people find that Ucan
SuperStarch gives them farts after the race. I figured out how to
mitigate that too. Just take a couple of activated charcoal caps
right after you finish. And like one cap of activated charcoal has a
surface area of an entire football field and it just eats up any
starch that might be left in your stomach to ferment. Zero gas. So
that’s the way you do it. That’s what I do.
Brock: So if Kyle wanted to use that during the race, is there anything in
particular he should be fueling with before the race?
Ben: No. Just your typical meal like 2-3 hours prior. If you really want
to upregulate that fatty acid utilization, your pre-race meal is like
SuperStarch. You can do a couple packets of that. I didn’t, when I
went to Japan, I did not bring enough SuperStarch so I had
enough to use on the bike and on the run. So on my pre-race meal
I literally just had a cup of white rice and that’s it. And you know,
really, it’s what you have for dinner the night before and the week
leading up that’s gonna have your energy levels topped off, not
really what you have the morning before. So it’s more important
to just start the race and have a little bit you can take in during so.
Yessica: Hi Ben. My name is Yessica and I have a frustrating situation right
now. My daughter was recently diagnosed with MRSA in the ear.
She’s been fighting current ear infections for the past 3 months
and no antibiotic was able to remedy it and so finally we just
found out last week that it’s due to the MRSA and fungal growth
in her ear and of course the fungal is due to all of the excessive
antibiotics she was taking and so I’m so glad I stumbled upon
your website and others as well as far as natural remedies and I
am definitely going to do all of those things. I thought I just
wanna thank you for your post and sharing with people because as
a parent myself, my daughter is only three, it is so, it is just so
scary to find out something like this and so I’m really happy that
there’s resources out there like this one that give you the real deal
on how to get to the root of this cause because I’m not big on
antibiotics either. So anyways, best of luck to you and again, thank
you for this great, wonderful post, and if you have any further
recommendations, that would be great. Thank you so much. Bye
Ben: Yeah, I’m glad that stuff helped. I still have my leg up, some nasty-
ass scars still on the back of my leg from the golfball-sized holes.
You know, I used a little bit of a special kind of oil called
helichrysum oil that really helped to decreased kinda like the
purplish redish scars that merfa.. MRSA. Merfa. Isn’t that Papa
Smurf? But the scars that MRSA or Staph could give you. Nasty.
So helichrysum oil can help a little with the scarring but as far as
actually controlling MRSA, I stand by what I found when I had to
figure out how to control this stuff naturally in both myself as well
as to keep my kids from getting it. You know, when I was going
through that gorey gorey MRSA issue, and that was basically
So I used essential oils basically an anti-fungal blend and anti-
bacterial blend. And the anti-fungal blend was basically like
cinnamon and black cumin and thyme and geranium and
eucalyptus and oregano. The anti-bacterial blend was like nutmeg,
thyme, rosemary, there’s some pine extract and stuff in there. And
I didn’t mix all that stuff together. I just, I got them straight off at
brand or a website called Be Young Essential Oils. I believe it’s
beyoungeo.com. They actually have a MRSA blend they sell. You
take, it’s like the anti-fungal, you take in the morning, the anti-
bacterial you take in the afternoon or the evening. You can mix
that with with diffusion of an actual diffused essential oil of
lavender and tea tree and rosemary and sandalwood oil and you
can use like a like a cold or hot air diffuser to diffuse that
throughout your house. I get that stuff from Mountain Rose Herbs
which is a site that sells really good high quality stuff when it
comes to oil. And then you know, basically you make sure that
when you’re cleaning your house, you use some oregano oil added
to whatever house cleaner that you’re using like for our home
disinfectant, we use lemon essential oil with some thyme essential
oil. We put a little bit of oregano in there and then we add that to
equal parts of vinegar and water and that’s like our household like
counter-top cleaner etcetera. And the reason why essential oils
work so well is because they break down cell walls of a lot of this
staph and MRSA without creating resistant bacteria which you get
if you’re using antibiotics. So I’ll put a link in the show notes to
you know, basically the blends I was using for myself and for my
kids when I had to kinda get this stuff completely destroyed and
out of the house but essential oils are really the way to go when it
comes to this stuff. I did all the research on this. I got all written
down on this article, the article is called “How Safe Are You From
This Creeping Killer That Lives in Gyms” but it’s basically got
everything in there that you need to know when it comes to
essential oils for controlling MRSA and staph so I’m glad that
what I had on there so far is helpful Yessica and I stand by those
recommendations. I wouldn’t add anything to them. So I’ll put a
link to that in the show notes.
Brock: That Be Young company actually makes the toothpaste that I use I
think you use it as well, the charcoal powder toothpaste so if
anybody’s looking to avoid the whole fluoride thing from a few
questions ago, you can go there too and pick up their charcoal
powdered tooth powder.
Ben: There you go. And yeah, clean teeth, no MRSA, that’s sexy right
Brock: Clean teeth but a really dirty sink.
Ben: There you go.
Brock: It’s kinda gross, actually.
Ben: Yeah, it is black. So.
Todd: Oh hey Ben, this is Todd. A little bit skiing here in Georgia. I just
listened to a recent podcast and Brock was talking about the most
popular episode on iTunes being the hair loss one. In relation to
that, another question that I have. What do you recommend for
reducing gray hair or at least slowing it down? Thanks very much.
Brock: Alright Todd. I think we’ve now got our new number one for the
Ben: There you go. And by the way Brock, working folks get that album
Brock: They can go to iTunes and look for Ben Greenfield Top no, Hot
Topics Volume 1.
Ben: Hot topics. Hot.
Brock: Or just go to bengreenfieldfitness.com/243 and there’s a nice
picture of Ben doing a goblet squat and a link right to iTunes.
Ben: There you go. Dude, there’s actually pretty much no evidence that
there’s any diet or herb or supplement or product out there that
can reduce or reverse gray hair. I’ll start with that.
Brock: Alright so. Never mind what I said about our next number 1 hit.
Ben: So, basically your hair color is produced by these tiny hair
pigment cells within your hair follicles. They are called
melanocytes and when you get older, melanocytes you know, the
production of those is gonna gradually decline until they stop
making new pigments. And so new hairs are gonna grow in
without pigment and that’s gray hair. So some things can
accelerate your loss of those melanocytes and those would be the
same things that would accelerate aging in general. Some of the
biggies would be any thyroid issues that’s been linked with
premature gray hair so you take care of your thyroid, you make
sure you consume foods that are gonna help support thyroid
production and get your iodine, your selenium, you know, have
liver now and again, you know, that type of thing. Vitamin B12
deficiency which is frankly a big issue in athletes and also vegans
and vegetarians. Vitamin B12 deficiency anemia is basically
another thing that could really affect your aging and speed at
which you age so that’s another thing that I would focus on, would
be fixing any thyroid issue, fixing any Vitamin B12 deficiency.
Cigarette smoking is linked to premature gray hair but I don’t
think too many people are listening to the Ben Greenfield Fitness
Podcast with their pack of marbles shoved up their sleeve. And
you know, in traditional Chinese medicine, premature gray hair,
meaning getting gray hair earlier in life is usually related to
kidneys. They relate that to the quality of blood and the strength
of the kidneys and so there are certain foods in Chinese medicine
that are supposed to help with the blood and the strength of the
kidneys and again, I’m drawing a pretty big parallel between that
and gray hair but I’m just saying that in Chinese herbal medicine,
kidneys and hair are inter-related. Interestingly. So some of the
things that support the kidneys that they’ll use in like Chinese
medicine one would be nettles. Another is wheatgrass, any
seaweed or seaweed type of derivative would be another one.
There is one compound in general that I’ve, I mentioned it a little
bit when we were talking about stem cells and repairing the body
using stem cells and the difference between oral stem cells and
injectable stem cells and one of the things I mentioned that can
really really help if you’re not gonna get like a stem cell injection
to help repair a joint but instead wanna choose like oral stem
cells, which are, would be another potent anti-aging protocol
would be phytoplankton. And you can actually consume
phytoplankton. I have a few bottles of phytoplankton. I’ve been
kinda experimenting with using it, it doesn’t taste that bad, it just
tastes like really really concentrated seaweed and you put a few
drops underneath your tongue and hold it under there for 30, 20
seconds then you just wash it down with a cup of water but there
is a phytoplankton…..
Brock: So you don’t have to like suck it through your gills then?
Ben: No. No, you’re not to suck it through your gills.
Ben: You don’t have to turn yourself into a whale and get somewhere
around the ocean. Phytoplankton. There’s a brand called Oceans
Alive that’s really good. They get it from this phytoplankton
facility, its like over in Spain or Italy or something like that. The
way it’s derived is super duper high quality as a matter of fact, it’s
such high quality stuff, I’m considering like actually private
labeling it and making like a kinda Ben Greenfield Fitness kinda
brand in a similar way I have a Ben Greenfield Fitness Oil of
Oregano Blend. But yeah, it’s phytoplankton. I’ll link to it in the
show notes. You can get off at Amazon, it’s called Oceans Alive
Phytoplankton. But that stuff may help and again, like, I’m not
basing this off any evidence or anything at all, I’m just basing it of
like what ayurvedic medicine, Chinese medicine says is the link
between kidneys and the blood health and gray hair but that
maybe something to look into as well. Another really really good
book on ayurvedic medicine on ayurvedic body typing, on kind of
eating according to your ayurvedic type, if you really want to get
into the ayurvedic medicine thing is that book called “Mind, Body,
Sport” which I already recommend just based of the deep
breathing protocols that you learn in that book, that’s the one
written by John Dugard who we have in the podcast but he also
has an ayurvetic type of questionnaire in there that helps you to
figure out like what your type is and what kind of foods you may
wanna include like which foods and herbs may help you a little
bit, to strengthen your kidneys, to strengthen your blood. That’d
be another one to look into would be that Mind, Body, Sport book
but as far as gray hair goes, like if it was me and I was getting gray
hair, I would at least try to increase like seaweed phytoplankton
and chlorophyll consumption. I would make sure that I’m getting
lots of Vitamin B12, make sure that you’re testing your thyroid or
ensuring that you don’t have any thyroid issues, if you do get
some iodine, get some selenium, get some thyroid extract in there
or some liver and those are some of the main things I’d go after
when it comes to gray hair.
Brock: I’d go after a really sweet suit from the 60s and just rock that
whole Roger Sterling thing.
Ben: Boom. Or a wig. You could do a wig. Toupee. Toupees and
Brock: That’s the name of this episode.
Ben: There you go.
Davynavy: Hey guys, Davynavy here. Since I have these underwater
headphones which I really like to listen to, could you put together
some swim coaching audio? Some ideas I had were different
cadences, working your way up to minimalist training techniques
to half Ironman, full Ironman paces. Throw in maybe some
different technique points and some good music supplied by
Brock hopefully and just kinda some program workouts to put
into the minimalist training mix and help improve both technique
and stamina. I could sure use them in my clients and thanks very
much. Love the podcast guys.
Ben: Alright. Well, I would…..
Brock: It’s a great idea.
Ben: I would love to do a swim coach audio except they already exist.
And I know this podcast is starting to get a little bit long cause it’s
been a while since we had a podcast so I’m just gonna, I’ll put
some links on the show notes for you man but this stuff already
exists so first of all, SwimSmooth, which is my favorite source of
swimming equipment and swimming books and swimming DVDs
and pretty much anything they say about swimming I follow like I
don’t do total immersion and I’m like a horse with blinders when
it comes to swimming advice so like SwimSmooth. SwimSmooth
workouts are the workouts I use with my athletes, they’re the
workouts that I use myself. Go over at swimsmooth.com. They
have an mp3 track that you can download and it’s simply a stroke
per minute track. You can get like a 70 strokes per minute track,
an 80 strokes per minute track, 60 strokes per minute track,
whatever. And it just plays that track through your underwater
mp3 player and its not music but it at least teaches you how to
maintain a high stroke rate or a paced stroke rate which is a huge
huge issue in most swimmers. Their stroke rate is highly variable
or else it’s too slow ‘cause they learned how to do that stupid like
Brock: Glide, glide, glide.
Ben: Yeah. Like if you learn using total immersion that’s usually an
issue which is great if you wanna have a nice long relaxing stress-
relieving swim but it doesn’t make you fast. So SwimSmooth has
some mp3s. There’s another company called H2o Audio and they
teamed up with Natalya Kofman and they made mp3 workouts as
well. So we’ll link to those in the show notes. That was a while,
that they did that but I think it was iTrain was the company that
they teamed up with to do downloadable swimp3 workouts for the
H2o audio player which is like an underwater mp3 player. And
then the last one, the one that I would recommend that I think is
pretty cool is this one called Swim Faster with Ray Gibbs and
that’s over at audiofuel.co.uk and that actually starts off like a
slow cadence, it warms you up and then it brings you gradually in
the high cadences. It’s got coaching, it’s got music, it’s got music
set to the right beat to match and to kinda drive the correct stroke
rate, it’s got cool down. They’re anywhere from 20-40 minutes
long and those are called swim faster and those are pretty cool
too. They do them for like bike and run as well like if you need
work in your cadence and you pasting, those over at audio fuel so
I feel no pressure here to reinvent the wheel and go record my
own mp3 tracks. Although you know, a lot of people don’t know
this but I recorded like a bunch of workouts, it’s like 10 different
workouts you can listen to, like fitness workouts and running
workouts and cycling workouts….
Brock: For the paired device.
Ben: For the paired device. So I’ll put a link to that in the show notes.
There’s no underwater workouts in there but the PEAR is this
little like, it’s like an audio player, well it’s not an audio player,
you hook your mp3 player up to it and then it lets you download
workouts so I got weight training workouts and fat loss workouts.
PEAR had me record a bunch of stuff and I just like ran out of
time to record workouts ‘cause I was taking a long time but I got a
bunch like when you buy a PEAR. it comes with a bunch of free
workouts from me so.
Ben: We’ll put a link to that I the show notes as well. So you can check
out the PEAR and that’s not an underwater device but that’d be
another cool way to go so.
Ben: So there you have it. And hey.
Brock: Unfortunately, none of those feature any of my sweet tunes.
Ben: That’s right. None of Brock’s.
Brock: So you’d have to download one of my albums and play it through
the PEAR while Ben is giving you instructions. And there you go.
Ben: You mean like one of your, like one of your music albums?
Ben: Like your banjo?
Brock: Yeah, one of my blue grass banjo solo albums. I don’t have one of
Ben Do you have your banjo in the room with you right now?
Brock: I don’t.
Ben: Oh, I was gonna ask you to play it while I read this iTunes review.
But we got a review on iTunes. By the way, everybody who leaves
a review, if you leave a review on iTunes and we read it in the
podcast, we send you cool stuff. Like we….
Brock: Sweet stuff.
Ben: I don’t remember what I sent the last but usually I’ll send you like
books and supplements. I’d just put, basically like I go into my
office, I get a bunch of stuff and I put it in a bag and I send it to
you. So if you….
Brock: A care package.
Ben: Yeah. It’s a care package. So if you leave an iTunes review or
ranking on iTunes, we take care of you. Bigtime. And what you
Brock: Well if you leave it, we read it.
Ben: Alriight. So I’m gonna read this from Jordadog and Jordadog says
the title of the review “The Great Paradigm Shift” and it says the
paradigm shift in healthcare is definitely reaching a tipping point,
Ben Greenfield podcast will provide instrumental, will prove
instrumental in helping this along. What a wonderful way to leave
a legacy in life someday by helping this great cause. Being a
healthcare provider, I consider information glean from listening
to this podcast truly akin to quality continuing education hours in
any healthcare profession and I would really like our state
organization to consider adding Mr. Greenfield and company
meaning Brock to a future Fall conference. Keep up the amazing
Brock: I like that idea.
Ben: I like it except for making the Ben Greenfield Fitness continuing
education for healthcare providers. I think that would probably
Brock: Be a lot of work….
Ben: A pretty big mistake. Just because I doubt a lot of healthcare
providers for making recommendations to their clients to drink
less bourbon and drink more vodka and saki. But we’re good.
Brock: But they should be.
Ben: I thought it was a nice review. So….
Ben: So there you go.
Brock: It didn’t warrant a silly voice which was a bit of a letdown.
Ben: No silly voice. Maybe next time.
Brock: You should have given me warning. I’ll keep my banjo handy next
Ben: Next time you have your banjo handy but Jordadog, we’re going
to send you a care package if you hear your review read, then just
send us an email firstname.lastname@example.org and we’ll take
care of you and for anybody else who wants to spread the love….
Brock: Spread the love.
Ben: Go to bengreenfieldfitness.com/love and we’ve got a little surprise
from you over there so go to bengreenfieldfitness.com/love and
you can also check out the brand new bengreenfieldfitness.com
design when you do that and yeah. That was kind of a marathon
Brock: It was a little bit but I think we owed it to the people after
skipping last week.
Ben: We owed it to the nice folks in podcast land.
Brock: And the questions are getting out of control you know. Anybody
who’s still writing in questions be prepared to wait like a year.
Brock: Cause we’ve got so much of a back log of audio questions and they
just get precedents over the text ones so really, unless you’re
willing to speak, you’re gonna wait a long time.
Ben: Just be a loyal listener 'till 2015 and you’ll hear your question gets
answered. And we’ll, Jessa and I by the way also have been
answering questions on the podcast on the app to you so if you go
to bengreenfieldfitness.com/app remember, a bunch of that stuff
is locked but if you get the premium version, which is the
enormous price of $9.99 a year, then…..
Brock: We must be crazy.
Ben: That stuff too. So there’s Brock doing his used car salesman…..
Alright folks. So I think that about, that about wraps it up, and
remember to sign up for the Thailand triathlon training camp. If
you wanna live it up this year….
Ben: Go to bengreenfieldfitness.com/love
Ben: Arigato. Arigato.