Podcast #250 from http://www.bengreenfieldfitness.com/2013/07/250-how-tobuild-muscle-and-endurance-at-the-same-time-get-abs-like-magic-mike-andbecome-a-faster-runner/
Introduction: In today’s episode of the Ben Greenfield fitness podcast: Can
Qigong lower your cortisol, how to build muscle and endurance at
the same time, the ALCAT test for food allergies, how to get abs
like Magic Mike, how to use oil of oregano, and the best workouts
for building speed and endurance at the same time.
Well it is a beautiful morning once again to have a delightful
discussion with you about fitness and what not. How are you?
You want a dog?
Do I want a dog? What?
I got a Rhodesian Ridgeback. His name is Blitzen and he needs to
Oh no. What’s he done? Did he eat your favorite compression
No he figured out how to open my bedroom door. So now he
comes in there whenever.
That’s pretty clever.
Seriously the past 3 mornings, 5 AM. He comes in there and
jumps up on the bed and he’s just like nose in your face. You know
come on come on come on let’s go.
That’s cute though.
And I’m like, no it’s not cute. It’s not cool. I get out of bed at 7
dude. And so this morning, he comes in, come on come on come
on, let’s go. So I get up and I’m already pissed at the dog. I’m like
dude you know, I just lost 2 hours of sleep so I get up and I’m just
like wandering zombie mode into the kitchen to make myself a
cup of coffee. And I slipped in like the biggest puddle of dog piss.
That I don’t know what he drank last night but it hadn’t been a
liter or coke or something ‘cause it was everywhere. And….
As I hit the floor, shove out my hand into a nice big steaming pile
of his poo.
And oh man, I was not a happy camper.
So you actually completely wiped out.
Not only that but into poo.
I yard saled into dog excrements so anyways, got my little, my
cold thermogenesis shower came a little earlier than planned this
morning and yeah, if any of our listeners would like a Rhodesian
Ridgeback, come and get him. He’s all yours.
bengreenfieldfitness.com/250 is the place to find these next few
awesome, interesting, and abundant studies?
In it? Yeah ‘cause I was doing my best to try to alliterate a little
I was hoping you’d progress beyond the 6th grade vernacular with
awesome and interesting.
Awesome and interesting, nice.
What was the last one you said?
Fun. Abundant which did not make any sense.
Abundant, not bad. Abundant is not bad.
Make it quintessential.
Quintessential. There you go. And by the way you said 250. This is
our 250th episode.
I don’t know, is that, I don’t know if that’s a thing.
You know what? we’re actually giving out a crapload of stuff today
in today’s podcast.
Hey. Well we should have….
Pretended we knew that.
Yeah. There we go. It’s because it’s the 250th episode.
There you go.
It’s official. So yeah, let’s go over this week’s cool news flashes.
Abundant news flashes. Quintessential news flashes. So here was
a cool study that came out about sports drinks and as many of our
listeners who’ve listened for a while know, I’m not a huge fan of
commercial sports drinks. Number one, ‘cause they’re mixed in a
ratio that’s greater than 4% which means that they have this
osmolality. There’s a 6th grade word for you.
They have an osmolality that essentially drives water from your
muscles and your gut and so they decrease sports performance
ironically. And then of course also, they shift your body out of a
state of fatty acid utilization so I’m not a huge fan of sports drinks
and I actually wrote an article on this at bengreenfieldfitness.com
and I published it last night actually about everything that I feel
about pre-post enduring race nutrition for something like an
Ironman triathlon or a marathon. Published the exact protocol
that I used for Ironman and just a bunch of stuff about fueling.
It’s good, it’s good. I’m only about halfway through it right now
‘cause it’s a monster of a read.
I was gonna say.
Really good stuff.
If you read it already I feel bad. I should have made it thicker.
I’m only halfway.
This research study what they did was they built on research that’s
been around for a while that’s called the Swish and Spit Research
which is the idea behind mouth rinsing with a sports drink and
then spitting it out. Not in a form of like miniature bulimia but to
actually stimulate sensors connected to your brain so your brain
senses the sweet taste in your mouth and it inhibits its neural
shutdown of muscles so it decreases your rating of perceived
exertion, and increases how long it will take you to be fatigued.
Now this research has been around for a while.
So you’re not actually processing anything. Like your body is not
absorbing anything, it’s totally placebo.
You probably get a little bit of sublingual absorption but
interestingly, this most recent study showed that the people who
rinsed and spit out the sports drink actually had better results
than the people which actually swallowed the drink during the 60minute time trial which is really interesting.
In your face Gatorade.
And they suggested that this was because the carbohydrate spent
more time in the mouth during the rinsing so it had more
opportunity to stimulate the sensors connected to the brain.
Oh I see. ‘Cause usually just sort of pouring it right down your
gullet and you’re not spending any time letting your taste
receptors enjoy the shower.
The deluge of….
I’m just gonna try and outdo you with big words.
You will win this morning, I guarantee after my dog….
Might have slipped in poo so yeah.
But the, this was a 60-minute cycling time trial which means that
glycogen depletion or carbohydrate depletion wasn’t an issue
anyways so swallowing this sports drink was obviously not gonna
give you an added advantage per se. But what they actually were
looking at in the study was if there was an effective time like how
long you actually kept the sports drink in your mouth prior to
spitting it out or how long you kept a sugary solution prior to
spitting it out and they had a control group that was you know,
kinda like an artificially colored you know, beverage that you kept
in your mouth for a little bit of time prior to spitting it out.
So it’s just water, no sugar, no malted extra or anything.
I don’t know if it was pure water that they used. I think it was a
placebo where it looked like it could have been a sports drink but
it didn’t have sugar in it. In any case, what they found was that the
longer you kept it in your mouth, the better results that you got.
Specifically, they did a 5-second versus a 10-second. They did not
actually have to keep this portion in their mouth for an entire
For the entire marathon.
Right. But yeah, you hold it in your mouth for about 10 seconds,
you swish and then you spit it out and it gives you this
performance boost and for people who might be wanna stay away
from some of the deleterious effects of consuming sugar, like the
formation of reactive oxygen species and advanced glycation end
products and all these things that happen when you consume a lot
of sugar. Well you could still maybe like, you know, let’s say you’re
doing a marathon or you’re doing a triathlon or something like
that and you pass by the aid station where they’ve got the sports
beverages, just grab a cup or a bottle or whatever, swish, spit, and
get on your merry way and it appears it will help you a little bit.
Cool. Yeah, I always avoid those. I always go straight for the water
and drink that and pour it on my head and stuff and yeah, maybe
I’ll try rinsing my mouth out. Just be sure to brush your teeth
right after the race is over so it’s just not coated in sugary goo.
Yeah, the good old oral carbohydrate rinse.
So there were a couple of interesting things that hit the news this
week on fish oil and I don’t know if you saw any of this but there’s
this study that came out that actually looked into the effect of
omega-3 fatty acid supplements aka fish oil and they actually
found a bunch of supplements in the market that were highly
oxidized and we’ve talked about how fish oil can be oxidized and
what that means is it’s been exposed to oxygen and a lot of times,
heat and some environmental variables that make that fish oil a
damaged fat and in this study, they took fish oil that had have
been oxidized and they split women into 3 groups: fish oil that
was not oxidized, fish oil that was oxidized, and then no fish oil at
all. And the fish oil that was oxidized actually resulted in an effect
in cholesterol levels that increased bad cholesterol, increased
circulating blood triglyceride, which is a bad thing, and basically
damaged the body more than not taking any fish oil at all whereas
the good fish oil that was not oxidized actually decreased these
levels of circulating triglycerides and oxidized cholesterol. So.
Can I just do a little aside here? Why is the circulating triglyceride
not a good thing? Don’t we want inter-muscle triglyceride that
Yes, but high levels of intra-muscular triglyceride are much
different than cholesterol particles carrying large amounts of
triglyceride through your blood stream or having high levels of
blood triglycerides. That’s a pretty high cardio-vascular risk
Okay, so those are 2 very separate things I think that are coursing
through your veins.
One of the best ways to find out if you are high risk for heart
disease is to look at your triglyceride to HDL ratio. And if your
triglyceride to HDL ratio is greater than right around 3 and the
numbers vary, some people say 3, some people say 4, but if that
triglyceride to HDL ratio is high, that is a pretty significant risk
factor for heart disease and interestingly when I do my consults
via WellnessFX where I look over the bio markers of people, they
send me a lot of athletes, and you know, cross fitters and
triathletes and people like that and I usually see HDL-triglyceride
ratios that are actually or triglyceride-HDL ratios that are really
nice. Like in most cases, 1, 0.5, I mean that is one thing that is
seems an active population doesn’t have to worry too much about
is low HDL and high triglycerides. Unless you’re using crappy fish
So, a few kinda takeaways from this study was number 1, make
sure that if you get fish oil, if you buy fish oil, you know the
source. You would ideally be getting fish oil that actually has been
tested for what’s called peroxide content by an independent lab
and you’re usually gonna pay more for a fish oil like that but it’s
worth it. There are some brands out there that I like. Pharmax is a
good one. Barleans is a good one. Carlsons is a good one. The
brand that I use is called Super Essentials. I’ve talked about that
one before. That’s also a good one because it’s also packaged with
anti-oxidants like Vitamin A, Vitamin D, Vitamin E, the skin
productine astaxanthin so you don’t have to wear sunscreen.
That’s a good one. That’s kina like my Cadillac of fish oil but the
other thing that I would recommend you do is whatever fish oil
that you get, you know, let’s say you go out and you get a good fish
oil, you wanna make sure that it doesn’t get exposed to a lot of
oxygen so keep it in a cool, dark, dry place. Make sure you get the
lid on there, keep the lid on there. The amount of oxygen it was
exposed to in processing is more important than the amount of
oxygen it was exposed to post-processing but it’s still important.
Once you get your fish oil, take care of it. And then when you first
get your fish oil, chew it. Like literally see if it tastes rancid. So
those first few fish oil capsules, if it tastes nasty, rancid, it will
basically almost taste like, a little bit acidic, that’s a really bad sign
and throw it out because it’s not only doing you any good but it’s
doing you harm and can harm your heart.
I’ve heard people talked about how, if you’re burping your fish oil
up after a couple of hours, it tastes like you’ve eaten a can of really
bad fish or something like a couple of hours later then that’s a bad
sign as well.
It is. I don’t burp up. I don’t even keep my Super Essentials Fish
Oil in the freezer which is a recommendation I made in the past to
avoid that burping up because it causes zero issues like that at all.
I know some of them are flavored like lemon and stuff to sort of
cover that up. I don’t know. Is that, does that make any
You know it might a little bit but you know, there are some really
really good nice like cod liver oils out there. Fermented cod liver
oil has some really good heart health and joint health benefits and
can really help with, for example, the growing brains of children
and we give our kids cod liver oil. They actually like the lemonflavored version but like a green pastures fermented cod liver oil,
that’s some really good stuff and they’re not putting mint or
lemon in there to cover up the taste of rancidity. You know, that’s
a good quality brand. So just make sure you know where you’re
getting your fish oil. And this reminds me of another study that
came out. I think you may have sent me this one Brock about how
they’re now trying to mitigate the effects of over fishing in the
ocean and the extraction of these omega-3 oils from fish by
producing omega-3 fatty acids in what amounts to a beer factory
I didn’t hear that.
I thought it was you that sent me this article.
You just think anything that has anything to do with beer is from
That’s true, kinda. The biochemical company Dupont has actually
created a strain of yeast, a genetically-modified strain of yeast that
produces omega-3 fatty acid as a by-product of fermentation and
these are the same, kind of, if eating omega-3 fatty acid is
generated by genetically modified yeast is your thing.
Okay so this isn’t a good thing?
I’m kinda waiting for the long-term human studies to come out on
this one just because of the unknowns, you know, when it comes
to consuming genetically modified foods or oils that are produced
by genetically-modified foods but these are yeast-borne lipids that
are very similar to omega-3 fatty acids. The cool thing that this
might be good for, if it turns out to be safe for vegans because it’s
not a fish-extracted oil and it did not hurt a fish in the process of
And it could also, you know, be something that comes in handy if
we do end up completely over-fishing and you know, effing up the
ocean, then perhaps the global over-fishing crisis is something
that could be mitigated by a beer factory for fish oil. So I’ll link to
bengreenfieldfitness.com/250 and you can check it out. By the
way, last week, we mentioned that we were going to introduce a
new drinking game.
There are a lot of drinking games proposed over at the facebook
page but one of the drinking games was every time we say go
check the show notes you gotta take a drink so.
Oh, I like that one.
I only saw the one that said every time we said poop.
Just take a drink.
Between that and the show notes, people would already be get
their buzz on. So then the last thing I wanted to mention was
barefoot running. And a study that came out that looked at what
happens when you run barefoot versus what happens when you
run with shoes and in particular what they looked at was the
forces, what are called the patellofemoral forces, the joint stress,
your patellofemoral joint which is your knee joint.
And by the way, chalk me up a point for patellofemoral.
Is that 5 syllables? It’s close.
What they found was that there were significantly reduced forces
in the knee when running barefoot versus running shod, which is
my cool word for running with your shoes on. Shod. So which
reminds me of a horse.
It can be confused with shad.
Horses are shod. People wear shoes. Anyways though, this was
cool news and I, as you know Brock, because I coached you, I’m a
fan of sending you out there and having you run barefoot every
now and again, and one of my go-to workouts is just to put on you
know, I wear minimalist shoes but I put on my minimalist shoes
and I’ll run to a park where I know there isn’t a lot of sprinkler
heads and glass and where my dog hasn’t been.
Yeah, your dog. Yeah.
Then I’ll do some hundred-yard sprints, some strideouts, stuff like
that in the barefeet and just run home. And then the other thing
that I’ll do is that I’ll put on my vibram fivefingers and I’ll run
down to the river and I can swim in the river with my vibrams
along the trail, get out still wearing the vibrams, run along the
trail, jump back into the river, keep swimming, and that’s one of
my favorite workouts is I’ll just run around the river and hop in
the river and swim for a while and get back out, keep running and
you can do that just fine in a pair of vibram fivefingers, you can
swim with them and they don’t get soggy and kinda weigh down.
Don’t pull you down to the bottom of the lake?
Yeah, at least not yet so and you’re doing the minimalist footwear
as well right, Brock?
Yeah, I’ve been wearing the Skora for, actually it’s probably
coming close to, now I guess in the fall it will probably be a year.
The Vibrams a while ago.
I’ve got some forms and some bass.
Yeah, that’s the company out at Portland?
Oregon, I think? Those are the ones that I wear for triathlons, the
Forms, no I mean the Faces that I’m in right now which is they’re
super duper barefoot style running shoe so….
Those ones with the laces or the Velcro straps?
Yeah, I like the Velcro ones for triathlon cause you just like, I
don’t even have to undo them, I just like slip them on and then I
go. In fact, there’s, I have in the video that came out on the Ben
Greenfield Fitness phone app, I did a video review this week of the
pro-compression socks and sleeves and during that video I
showed something and we probably already gave the answer but I
showed a pair of shoes during that video and if anybody can name
what kind of shoes I showed in the video and put it in the show
notes or in the comments on the show notes, for this show, 250,
episode 250, the Pro-Compression folks said that they will give
somebody a pair of socks and sleeves for free.
So you comment.
What are you wearing? are you wearing pants?
During the video?
I was wearing shorts.
Definitely go check out the video. It’s on the phone app. The
phone app is free and by the way, leave a review on the phone app
too if you dig it. So.
So there you go and you win yourself some compression socks if
you’re the first person to watch Brock’s video and leave a
comment on, where are they supposed to comment? What shoes
Just comment on…. Yeah. What shoes I’m actually I’m not
wearing but I actually show some shoes during the video. Just put
bengreenfieldfitness.com and yeah, we’ll get your contact info and
send it to Pro-Compression and they will send you some free stuff.
Sweet. So not the compression socks that you wore, they’re freshwashed.
They’re fresh. They have none of my stink.
And because this is our 250th episode, we’re giving away more
That’s right. What else are we giving away? We’re giving away
some Timex watches on the Facebook page. We’re giving away
If you go to facebook.com/BGfitness, all you have to do is, many
of our listeners know, I’m writing a book right now and I’m
releasing all the chapters for free to bengreenfieldfitness.com and
if on your blog, your facebook, your twitter, or as a comment on
like, you know, some other big blog like Huffington Post or
whatever, you share linkbacks to any of the chapters in my book,
we are giving away, actually we have some really cool Timex gear
like GPS running watches, we’re talking about like 250 Dollar
Handing them out like candy over at facebook.com/BGfitness so
check that out if you wanna win a watch and then also, how many
twitter people do we have following the show on Twitter right now
9 thousand and some…..
9 thousand 700 something? I think it’s, I don’t know. 9,733. So if
you… 9,733. For our 10,000th follower on twitter, I am going to
send you a luxurious bag of salt that basically are like Epsom salts
on steroids. Ancient minerals.
These are the magnesium bath flakes that I use. They’re similar to
what you’d get if you’d like float in an isolation chamber and get
all of these super duper muscle healing salts absorbed through
your skin. It also does a lot in terms of like detox and stress
Through your subcutaneous.
Through your subcutaneous layer. And what happens is it makes
you feel like a million bucks when you have added usually about 13 cups of this to a bath and you soak for about 20-30 minutes.
Anyways, I have a 6 and a half pound bag of this stuff that I’m
gonna stick in the mail along with my dog and mail to our
10,000th twitter follower. So if you’re not yet following the show at
twitter.com/BenGreenfield, what are you waiting for? Go get
yourself some magnesium.
You know what they’re waiting for now is for somebody to be the
Well, yeah. What you could do if you really wanna do this the
right way is you follow right, and then at once you get to 9,999
you unfollow and then you follow again. I don’t know. You can
probably game it. I didn’t really think….
It’s gonna be that much but there’s gotta be a way to do it.
There’s gotta be a way to game it. Either way though, I'm keeping
my eye open and as soon as I see that 10,000th, I will direct
message you on twitter and send you some cool shizbang.
A luxurious bag.
So some other special announcements before we jump in to the
Q&A. I’ll roll through these pretty quick. Sound good?
Cool. I won’t say anything.
Alright. Let’s go through in chronological order. Boom.
Chronological, five syllables.
August 14th through 17th, the Ancestral Health Symposium.
Myself, Mark Sisson, Robb Wolf, and Jamie Scotts and Jimmy
Moore are gonna be on a panel about ketogenic diets for athlete
performance. I don’t even know if you can still register for the
Ancestral Health Symposium but I know that a lot of our listeners
are attending it so come say hi. I won’t bite and I’d love to hang
out so ketogenic diet and exercise performance, come to our panel
and ask me some kind of funky question.
Don’t believe that. He will bite you.
London, for our London listeners. September 10th through 12th, I’ll
be speaking at the Global Business Triathlon Conference in
London. It ends on the 12th but I have decided to stay in London
until the 15th. So that’s a week and that’s a Friday, Saturday,
Sunday, something like that. And I have no plans, honestly like
I’m just chilling in London so I did it because I would love to do a
meet-up with all of our listeners, and all the Ben Greenfield peeps
in London so just go to the show notes, check it out, you can email
me firstname.lastname@example.org if you are a London Ayt, I
would love to get some boots on the ground. Help me put together
a meet up so email me if you wanna do that. We can even make it
to a mini-clinic if we wanted to, if you’re listening in and you own
a gym or a studio there, let’s do it.
So check that out, London again, my schedule’s hella flexible over
there. What else? The Perfect Health Diet Retreat in Austin, Texas
specifically from February 6th through March 6th. If you wanna
detox your body, get away for one month, change your entire
month life in terms of the way that you view food, prep food, cook
food, and experience food, and especially if you’re an active
person and you wanna kinda see how to apply the perfect health
diet to an active lifestyle, you’re gonna want to register for the
Perfect Health Diet Retreat, specifically the one that goes
February 6th through March 6th. We’ll put a link in the show notes
or you could go to albertoaks.com which is the place where the
retreat is. Go back and listen to a few episodes ago, to episode
number 248 where we really delved through this in detail. I
interviewed the guy who’s putting it on, the Perfect Health Diet is
the diet that I endorsed, the diet that I use and I’ll show you how
to tweak it for an athletic lifestyle if you wanna get away and do
like kinda a 30-day intensive, it’s gonna be super cool.
You don’t have to go for the whole 30 days, so do you?
You could actually….
Go for like a week.
If you go for like a week, what they do is like just teleconference a
bunch of stuff over to you if you decide you just wanna drop in for
a week or whatever.
It’ll be hard to get away from home for a month.
Especially to Austin.
You know what, some people do it though. I mean like.
I won’t beat around the bush, I mean like some people just like
have high amounts of expendable income or whatever or you
know, or an intense desire or maybe you’re just like you’ve got a
spouse who works a bunch and you just sit at home you know, on
your bare feet with your feet up the couch watching Hulu and you
can stay at Austin for a month. So then the last thing is the
Thailand Triathlon Adventure. I don’t know if anybody listening
to the podcast episode that came out earlier this week with Dr.
Tamsin Lewis. She’s gonna be speaking at our camp there in
Thailand and she’ll do a triathlon medical Q&A. We’re gonna do a
bike fits, run workouts, swim analysis, and swim clinics, bunch of
stuff and then we’re also going to be like island hopping all over
the place in Thailand. Who knows, maybe we’ll drink some snake
blood and eat some scorpions.
But either way...
I’ve never thought of doing that.
You can still get in at pacificfit.net/Thailand and we’re gonna be
over there. It’s kinda flexible, you can go for 2 weeks, 3 weeks, 1
week, whatever but it’s approximately November 15th through
December 4th in Thailand if you go for the full. She bang. So we
are still gonna give away one another big giveaway at the end of
this podcast. A Ben Greenfield Fitness care package straight from
me but let’s save that for the end and jump in to the Q&A.
Hey Ben and Brock, this is Craig! I just wanted to mention, the
folks over at Sweetbeat recommended that I try something called
Qigong to help with a little bit of sympathetic dominance there, I
think that’s how you say that.
In any event, it is really been helping my numbers on the app and
really been helping just over all well being for me. So, I wanna
know your opinion on that and also to mention to your listeners
there’s a great app available on Ipad called “Healthy with Simple
Qigong”. So thanks, love the podcast. Take care, bye.
Do you know, I have the Japanese kanji symbol for chi tattooed on
my shoulder inside the tribal sun. So yeah! I got that one, I was in
college. I thought it was pretty cool. I swear I come in late a few
times, the chi symbol, kanji. It’s worth it just for that.
And that’s what it’s for. What is that mean?
It’s chi. Life force baby. Anyways though, just to clarify I’m now
happily married and so the taichi or qigong, they are for all
intense and purposes relatively similar. I would say that taichi is a
little more of a practice you know, that involves postural and body
movements and a flow of the breath, stilling of the mind and
essentially specific movement protocols that are designed to destress you, make you self-aware and heal your body and also be
use to get yourself into a state of meditation kinda similar to yoga
but a little more slow and flowing and almost dance-like.
Yeah! That’s beautiful watching some people do taichi properly.
It’s really mesmerizing.
Yeah and I actually ….. when I’m working with folks who are in a
state of adrenal fatigue or overtraining, one of the
recommendations that I make to them when I’m writing out their
program and at this point most of the programming that I do for
those folks is on Training Peaks, my online training platform. I
encouraged a taichi session each week and just recommend that
they go get like beginner’s guide to taichi on Amazon for example,
that’s really a good one and you just watch the video and walk you
through it (that’s the one that I own) and you can just do a few
simple taichi moves for example when you get up in the morning
or you know, once a week, like on a Sunday for example you
know, perhaps if you’re not working out and actually it’s really
really good way to reduce stress and we’re jump in a moment here
in terms of looking at this from a more physiological, bio-chemical
slightly less woo woo standpoint and whether or not it actually
works but Qigong is kinda similar to Taichi. Qigong is a little bit
more of a lifestyle though where you’re also focusing on things
like the introduction of Chinese herbal medicine, you’re focusing
on food, on lifestyle component, so Qigong is almost more of
kinda like your lifestyle and also incorporates many of the Taichi
movements as well. Now, any student of Chinese literature or
Qigong and Taichi practitioners probably about to jump to the
podcast and choke me out because I’m sure I didn’t do that
justice and you know, I don’t claim to be a Taichi or Qigong
expert. It’s essentially just something that I’ve personally
experimented with and the reason that I got into it is when I
tested my blood cortisol levels several months ago, and found
them to be true the freakin’ roof and so I looked into a lot of
different stress reduction protocols and taichi was indeed shown
in studies to be one of the ways that can effectively lower your
cortisol levels and similar studies have been done on qigong that
show a similar hormonal response in terms of reduction and
blood cortisol values. The cool thing is that it doesn’t stop there
for both practices they’re been studies that have shown
improvements in a bunch of different immune related blood
markers like your white blood cell count, your eosinophils and
your monocytes and your leukocytes and these are all cells
associated with your immune system function. An increase in
your ability to have an immune response in terms of the efficiency
of your antibody response, a drop in inflammation specifically a
drop in cytokines, c-reactive protein and interleukin which are
three pretty potent markers of inflammation. And then of course
what you would expect from like a psychological and
cardiovascular standpoint - decrease stress, improved markers of
mood on mood performance ratings, decreased resting heart rates
and also you know, if looked at in sedentary individuals, things
like improved bone density, improved fitness, I don’t think that
most of our listeners being relatively active people are gonna
noticed that doing taichi and moving around a little bit in grassy
park is gonna increase your VO2 max or anything like that but
from a stress control standpoint and especially interestingly to me
from just like a physiological bio-marker standpoint, we see some
pretty cool stuff going on with both of these.
I don’t know if I’m convinced that the qigong and the taichi per se
as much as it is learning how to slow down when you incorporate
these practices into your lifestyle but either way definitely worth
looking into the Ipad app that Craig recommended is again just
for Ipad but like I said there are other videos and dvd’s and things
of that nature out there as well as because this is popular for some
reason among old folks, you know, a lot of like your local
community centers, they offer senior classes on qigong and taichi
and so as long as you’re cool with going in, hangin’ out with Fred
and Wilma and whoever at the nursing home doing your taichi
there. You could also learn you know, more of a kinda hands-on
format. So yeah, there you go qigong, taichi, try it out! I’m a fan.
Yeah, it’s good stuff for people who are specifically suffering from
some sort of overtraining or adrenal fatigue that are having a lot
of trouble letting go of doing some sort of activity, this would be a
good way to sort a substitute that in and not have that just freakin’
out feeling like, “I need to go and do something, ride on my bike,
do for a swim or something,” this would be something to sort out
placate that part of your brain without beating up your body
Yeah, or use this as your stepping stone to kung-fu. Kung-fu haaa,
Kung-fu panda! Waah!
I don’t know what that was. What was your voice doing there?
Waah! Everyone touch the pebble from my hand.
Hey Ben and Brock, this is Chuck. I just got hired as a personal
trainer at a local gym and would like to put on some more muscle
and strength to better look the part also because I wanna get
stronger but I don’t want to sacrifice the triathlon speed that I had
as in previous training. I’m just trying to figure out how I can
maintain my triathlon speed ‘cause I’m still doing my cardio while
improving strength. My second question kinda live into that and
help me do this by starting taking creatine. I wanna see your
thoughts and I also sells some different ______[0:37:47.1]
including creatine monohydrate, beta alanine and citrulline
malate. I wanna ask if that would be more productive blend than
just taking a creatine monohydrate. So, if I have any problems I’m
glad to hear and thank you for having an awesome podcast. Please
keep it up, thanks guys.
I like that he wants to look more the part.
Look more the part. Yeah, yeah. Well, I’ve got four words for you
Chuck. Cut off jean shorts.
And of course, that can’t go wrong.
It goes along with the handle bar mustache and a mole. You can’t
go wrong. If you wanna get 80’s swole or 70’s swole whichever it
is, that the way to do it.
Cut the sleeves off of all your t-shirts as well.
Yeah, but like how to build muscle and maintain endurance at the
same time, tough gig but you can do it. I definitely have some
strategies that I use …..
Did you write a book about that?
I did write a book about it too. I wrote the ….. it was not a book, it
was a program but tri-ripped.com that’s part of what that is really
is like how do you be a fast triathlete but also not look like the
kinda person who’s gonna get sand kicked in the face of the beach.
I personally being an ex-body builder, being in fitness, still havin’
to take my shirt off in videos and stuff like that, I like to maintain
a decent body like I don’t wanna totally gets super duper skinny
and lean. Yeah, I’d probably be able to be a faster cyclist or a
faster runner if I were to shed a little bit more muscle than I’ve
already shed but I mean how I’ve lost 35 lbs of muscle since I
started this sport and I really don’t wanna lose much more. As a
matter of fact …..
You see those guys in the Tour De France and their upper bodies
looked like 12 year old, some you know, I respect the ability to get
that way and to stay that way and why they do it and stuff but not
just how I wanna look.
Yeah and you have some you know, downstream bone density and
hormonal issues and all that jazz but I mean, I respect to those of
these two, they ride bikes very quickly, bike quite quickly quite
faster than my car.
Vernaculous. But anyways, as far as what you can do, first of all I
mean, to be honest with you like creatine, and beta alanine and
citrulline and all that stuff, I’ll give you some of my
recommendations for supplement strength stacks but popping a
bunch of pills is not what’s going to really significantly help you
It’s gonna come down more to what you’re doing from an activity
level standpoint. So, I’ll give you some basic rules that you can
follow Chuck and these are the same type of rules that I use in my
program at tri-ripped. First of all, when you can do strength
before cardio, okay that means that if you’re doing it in 2 days,
strength session comes first or if you’re doing a one a day you are
not doing your cardio training prior to your strength training so
you’re not going for a swim and going up and hit in a weights or
you know, whatever running to the weight room and lifting
weights and running home or doing anything like that. What you
want to do if you’re trying to maximize muscle while still building
endurance is not send a message to your muscles post strength
workout that there is any type of caloric depletion or stress taking
place. So, you put the muscles in anabolic resting state as soon as
possible after you’ve drop the bar or the kettlebell or the dumbbell
or whatever. You moved on and there’s no heavy endurance
training after that and if there is any type of endurance training,
you split it up so it’s taking part later on in the day after you’ve
refueled, after you’ve re-fed. So for example if you are going to do
strength before cardio what that would mean is, you’re into the
gym or doing your multi-joint you know, heavier weight training
routine to put on some muscle or increase strength or increase
muscle mass and then that’s it. Now if you want to warm up with
cardio, you can warm up with cardio where you can do a short
cardio session before hand but ultimately what you’re trying to do
(and it’s a little bit of a convoluted answer here, I should have
another cup of coffee) separate the cardio and the strength. That
that make sense? What I’m getting at? Like ….
Yeah, yeah, no I think that you explained that really well it’s just
make sure strength comes before cardio if you’re doing heavy
endurance separate it, make sure you’re refueling and prioritize
one or the other on any given day don’t try to do both.
Yeah, yeah. Even like when I say strength comes before cardio,
like the even that kind of sounds like I don’t want you to think
that means that you go into your weight training workout and
then you hop on the treadmill or hop on the bike or whatever.
When I say strength before cardio I mean like strength workout in
the morning and then like cardio workout later on in the
afternoon or the evening after you’ve re-fed and you know …..
This is one of those times where fueling within like, what is it 3060 minutes after that workout is really important.
Yeah I mean, what research has shown is that there is no huge
need for post workout fueling unless you’re working out again
within 8 hrs or unless you’re trying to put on a lot of muscle in
which case you’re suppose to post workout both…..
Yes, your fueling both of those, that’s what you’re trying to do.
Yeah, yeah. So you’re trying to hit that 20-60 minute window, you
know, in some cases that window isn’t important at all in this case
it would be especially if you’re doing 2 a day. Strength on separate
days when you can in that kind of tied to just what I said about
separating strength and cardio but I realized that when you’re for
triathlon a lot of times you’re training for some of the sports:
swimming, biking, running and then in this case strength building
or muscle building that you can’t have a day that is only muscle
building day sometimes you’re just like “I gotta swim or bike or
run today,” in a case like that do not do eccentric muscle tearing
activities on the same day. So what that means is, the two things
that should not go together on the same day would be running
and weights. So what you could is weights early in the day and
then swimming later on or weights early in the day and then
cycling later on. If that doesn’t kinda logistically jive with you,
yeah you could kinda like combine all that into one workout but
just be careful again not to present your body with energy
depletion following your strength training workout meaning don’t
do like a long catabolic swim right after you finish pumping iron
but at least ensure that you’re not combining the two most muscle
tearing activities on the same day which should be running and
weight training. So, that’s another thing to be careful with. When I
said combine running with weight training, I’m not talking about
you know, for example like Martin Rooney’s got a really good
book called Cardio for Warriors which is kinda like an MMA style
training book and in that book yeah, there’s a workout called the
hurricane workout where you’re doing like a 3 second sprint on
the treadmill and then you’re getting off and you’re doin’ clean
endurance push presses, recovering, going back to the treadmill
for a sprint, that’s not what I mean when I say don’t combine
running and strength, what I mean is don’t combine like you’re 10
mile run day on the same day as the strength day.
I’m talking about like the long you know, chronic slow cardio type
of stuff so, make sense?
Cool. I mentioned Cardio for Warriors by Martin Rooney is like a
good kinda like high intensity protocol and I like minimalist
training program like that for building muscle and maintaining
endurance at the same time simply because you’re taking
advantage of kind of a horse that we’ve kicked to death before on
the show the fact that high intensity interval training can build
endurance just as well as the long slow distance stuff and this
kinda you know, 2 different ways that you can skin that endurance
cat. So, in this case if you’re trying to build muscle you definitely
wanna choose that minimalist approach ‘cause you wanna use
your program like that Cardio for Warriors like my tri-ripped
program, like any of the …. go and read the article that I wrote at
bengreenfieldfitness.com called The Ancestral Athlete Approach.
You can just do a search for ancestral athlete at
bengreenfieldfitness.com where I talk about this concept of just
staying relatively physically active throughout the day, you know,
whatever, standing work station, pull up bars installed in the door
of your office, that kind of thing and you’ve got this short intense
workout that you’re kinda interspersing throughout the day to
really almost simulate that warriors, you know, hunter gather
standpoint of you know, I’m gonna gather, farm, walk around, etc.
and every now and again I’m gonna run from a lion or a bear or
lift a heavy rock and that’s a good way to kinda naturally build
both endurance and strength. So, I’d use that approach for sure.
For sets and reps, you know, I did mention that you want to lift
heavy things and do multi-joint activities and things of that nature
but don’t go too heavy and too low rep because if you want to look
the look you are gonna need to build some hypertrophy and I
mean, if you look at a power lifter a lot of those guys are slight,
they don’t look all that strong, some of them frankly are pretty
wryly and small but they move a lot of weight really quickly.
However, if you’re just looking to score aesthetic points in the gym
I would necessarily be doing like a five by three cleaning jerk with
short reps and heavy weights. I would be looking more into kinda
like the traditional more body builder ask, you know, 3, 4, 5 sets of
12-20 reps to muscular exhaustion and you’re basically just taking
your muscle and making it so that that muscle is really sore the
next day. And that frankly builds muscle pretty quickly I mean,
that’s the reason body builders do what they do so that’s called a
hypertrophy style set and repair engine and Chuck being a
personal trainer probably is yawning at this point ‘cause he knows
what hypertrophy is but that is the style of training that I
recommend more than like mass, strength or power training and
there’s a trade off there, hypertrophy training has not result in the
same type of sports performance benefits but if you’re just
wanting to be able to wear your ‘welcome to the gun show’ t-shirt,
you know, hypertrophy training is definitely something that you
wanna mix in there so 3,4, 5 sets 12-20 reps and that’s gonna
build muscle faster than lower sets with higher weights and low
reps so which which you know, that ladder approach is good for
power and strength not so hot for just straight up building muscle.
And then as far as supplements go, I’ve got a full on supplement
stacks that I recommend for building muscle. I give you the crosseye overview of it but really the gist of it, the most important thing
is that you wanna keep your blood levels of amino acids high
because that’s what gonna stave off muscle cannibalization
especially if you’re doing endurance training. And so that means
even if you can’t stomach let’s say a protein shake or a nice piece
of fish or a steak or something like that before say, like a bike ride,
you’re doing 10 grams of essential amino acids before you head
out and 5 grams of essential amino acids you know, like the
Master Amino Pattern amino acids or something like that every
hour during that ride or during that run or during that swim so
you are never putting your body in a state where it has to deep in
to and cannibalize its own lean muscle and of course the opposite
strategy goes if you’re on a loose muscle and lighten up you know,
maybe you’re a whatever extra ball player wanted to get in to
Ironman and you just shed a little muscle you know, that’s a
situation where you exercise in a state of low amino acid
variability and you cannibalize muscle but if you’re trying to do
the opposite, yeah, you keep the blood levels of amino acids up by
dozing with amino acids and again that article that I just wrote at
bengreenfieldfitness.com gives you options other than amino
acids for this like hydrolyzed whey protein that you can mix into
your water bottle or like an organic collagen blend like a great
lakes gelatin or a Bernard Jensen gelatin and these are like
powders that again you can add to a water bottle or something
like that or even interestingly bone broth you know, doing a few
cups of bone broth during the day does a pretty good job keeping
your levels of amino acids up where you can make it yourself or
you order it from like you know, thebrothery.com as you get one.
So, keeping the blood levels of amino acids up, that’s the key most
important thing from like a supplementation nutrient standpoint.
I have a muscle gain pack that I personally designed over at
pacificfit.net. It’s comprised of the top three things that I
recommend for building muscle. Number 1: whey a hydrolyzed
protein isolate and for you vegans out there, you can make a
substitute for a vegan protein but when it comes to muscle
building you can’t beat hydrolyzed whey protein. If you really
wanna get every advantage possible and you’re okay with eating
animal derived products, colostrums which flies under the radar
but it’s really potent in increasing growth hormone and you know,
there’s a reason that every baby mammal on the face of the planet
that breastfeed gets colostrums because it helps them grow fast
and then amino acids that pack is hydrolyzed protein colostrums
and essential amino acids and I’ve got some high school players
that I’ve coached that I trained online and were able to get
anywhere from 5-10 lbs of muscle a month by eating a lot of food
and including packs like that so, that works really well as far as
some of these other stuff you know, yeah, Creatine works,
Carnitine works, Citrulline works, beta-alanine works, usually
when you’re lifting as much as you’re gonna have to lift and doing
as much endurance as you’re gonna need to do to build strength
and endurance at the same time, you’re gonna wanna green
supplement in there as well to balance ph and so you know, that’s
a lot of stuff to stock but if you’re kinda looking for like the
ultimate supplement stock, I’ll give you exact milligram and gram
ratios and tell you exactly when to eat them, I’m just gonna put
them in the show notes, I won’t cover them in the show ‘cause
frankly I think most people wouldn’t remember the stuff anyways
so I’m gonna put it in the show notes but I’ll tell you exactly what
to take and when and just put that underneath your question over
at bengreenfieldfitness.com/250 but yeah I mean, you know,
creatine, carnitine, citrulline, beta-alanine, amino acids, greens,
colostrum, hydrolyzed whey protein, boom! You know, if you
really are going after everything that you could do so there you go.
Hi Ben and Brock, this is Jenny. I have a question from the
podcast, I just wondering if…. I wanted to get your opinion on the
ALCAT food sensitivity test A-L-C-A-T. I had this test done and
after I had it done, I started to hear some controversial news that
it wasn’t accurate and I was going to apply the result of the test
which ______ [0:53:09.8] probably sensitivity to my diet and
since you know, I had many changes resulted in the report, so I
just want to get your opinion on the test and whether or not you
think it’s worth trying to apply and I don’t feel that, I just wanted
to know what I had as sensitivity to if anything and see if I will
still any different if I apply the results of the test. Thanks a lot.
I’ve never heard of this test before the ALCAT. Have you tried that
Yeah, I get a lot of people that will come to me for a consult after
getting their ALCAT test because suddenly they magically find out
that they react deleteriously to like 300 different foods and
minerals and preservatives and environmental factors and it’s one
of those tests that’s like medical school syndrome or medical
school student studying a disease or …..
All of a sudden you think you’ve got every disease.
I have that. I have that too. Oh crap, I have that. So, ALCAT
testing measures how your blood cells react to foods under
conditions that are designed to mimic what happens when those
foods are consumed in real life. So I mean, that nutshell is what it
is but it sense for antigen leukocytes anti-body test and it
measures adverse reactions to dietary substances not by having
you eat all those substances and measuring your response but
instead simulating for each of those substances. What would
probably be going on from an anti-body standpoint in your blood
stream and then kind of extrapolating what you’re probably gonna
be allergic to based off of that. And I’ll put a link in the show notes
where you could go over to directlabs.com and check out all of the
different foods that this would test for, I mean, it test for food
additives and colorings, it test for environmental chemicals like
benzene, like chlorine, like fluoride, it test for 20 different molds,
you know, like spore molds and just penicillin and all like kind of
And then every food on the face of the planet like 200 different
food groups and then what you get is a print out that shows severe
tolerance, moderate tolerance, mild tolerance and then stuff that’s
just kinda like super cool to eat. And the print out that you get
after an ALCAT is okay I mean it doesn’t include kinda like a little
bit of rotation diet where you can try out all the things that are
recommended to you as being okay to eat and see which of those
rotations you feel best on. It gets pretty complicated frankly I
mean like a lot of times this stuff stresses people out because it’s
there like so many things that you end up finding out that you
have to avoid and this is why it annoys because these people come
to me and they like ….”Can you write me out a healthy nutrition
program and oh by the way, I can’t eat pork, chicken, beef, eggs,
pears, apples, fish, any beans, legumes, no peppers and nothing
from the squash family”, you know like okay.
So you’re eating paper with ketchup?
Yeah, so we’re gonna do some romaine lettuce with barbeque
sauce. And you know, the issue is that when you look at ALCAT
testing or you look at Eliza testing which is similar or you look at
sublingual testing which you put this suspected foods underneath
the tongue or you even look at somebody’s IGG, IGA, IGE, what
are called immunoglobulin tests and I went over a lot of these
tests in a recent article I wrote about detoxing your body and
fixing your gut over at bengreenfieldfitness.com and we looked at
applied kinesiology and we look at ….. I liked some of the more
alternative medicine stuff like the NAET– Natural Allergy
Elimination Technique. All of these stuff is gonna test you and
none of it has really good pre-reviewed research behind it showing
that it’s gonna give you true results and also showing this not
gonna result in a lot of false positives, a lot of false positives which
is the big issue. A lot of these things are gonna identify things that
you tend to have a reaction to but they are really gonna generate a
lot of false positives and frankly many of the antibodies that are
gonna indicate circulating your blood stream are not because
you’re allergic to the food but just because you’ve got a natural
completely natural immune response to those foods because you
are already including them as a large part in your diet. So, I know
that’s kind of a bummer to a lot of people that a lot of this stuff
doesn’t work all that well but frankly the best way to assess
whether you’ve got a food allergy or a food intolerance is you have
to do the work. You have to get one of this you know, like an app
get like the sweetbeat food sensitivity app where you can input
your food intake and measure your heart rate everytime you eat
certain foods and also record how you feel or get the azumio argus
app is another one or you know, the good old pen and paper and
you essentially record your food intake …..
I’m not familiar with the pen and paper one, is that the Ipad?
It’s the penandpaper.com.org and yeah, 2 dollars and 99 cents on
And you pay attention to your symptoms over a period of several
weeks, usually up to four weeks so if you’re getting swollen lips
and hives and skin rashes and diarrhea and constipation and high
heart rate, and dizziness and weakness and you’ll like finding…..
Go to the hospital right now.
And you’re getting what would be considered an allergic response
or an immuno sensitivity response or an intolerance response to a
food, you put a big red X through that food and you don’t eat it.
Okay? It’s not that hard but it takes work and I think a lot of
people don’t like to work, they just wanna go and do a blood drop
and get this magic result that tells them what not to eat and there
are a hell of a lot of false positives that you get from that versus
paying attention to what you eat, assessing how you look, how you
feel and you perform when you eat those foods and then avoiding
the foods that make you feel crappy. It’s not rocket science, it’s
really isn’t and I think a lot of people over complexify (I’m gonna
take a point for that word) and strategarize too much when it
comes to these stuff when in fact you know, there are some …..
let’s put it this way, if you feel crappy after you eat let say a pear
and then you get an ALCAT sensitivity test and you just like off
the chart for pear.
I’ll say, “Okay, so maybe we shouldn’t eat pears anymore,” but just
the ALCAT sensitivity chart alone that somebody who just feels
fine on pears but now gets really nervous when they eat them is
not enough for me personally and so that’s kinda what I feel about
this stuff I think that unless you combine it with actually paying
attention to what you eat and how you feel after you eat it that it’s
somewhat useless and very prone to error.
I think a lot of people just spend so much of their time walking
through life just kinda feeling mildly crappy all the time and that’s
the appeal of these kind of tests, I just wanna know what is
triggering this crappy feeling ‘cause I generally don’t feel like I
wanna feel all the time and I understand the desire to just wanna
have a list instead of having to break everything down I mean, I
spend a lot of time in a lot of big offices and see the things that
people eat on a regular basis it’s just awful and it’s a really big
change for them to make in their lives so it is heard and like you
said it’s like you being afraid of hard work is one of the biggest
problems but you gotta do it.
Yeah, I mean that’s really like I don’t do a ton of food allergy tests
like I’ve done some of it but let’s say, oats, I’ve never tested food
sensitive or food intolerance to oats and I’m done ALCAT and
Eliza and immuno, you name the test, I’ve done it ‘cause I dig into
this stuff and I used myself as a guinea pig and you know, I used
like a Bob’s Red Mill gluten-free oat and made oatmeal and soak it
overnight and did everything but if I did oatmeal at 8 AM which I
did for like 3 years almost every morning by 10:30 AM I was on
the toilet for 15 minutes or so and I like this kind of thought that
was normal. I was like yeah, it was my mid-morning bowel
movement or whatever. Lo and behold once I switch from oats
and eliminate them from my diet, gas, bloating, flatulence all that
stuff minimizes drastically, so there you go. I’m not gonna do
oatmeal much more anymore and you know, frankly no test told
me that and I just have to figured it out for myself based off the
way I feel.
Yeah, I just think it like for a lot of people they’ve got to start at a
higher level than that like you are already targeting oats because
you’ve already got zero narrow down to there but first of all you’ve
got to stop eating all the chocolate bars, you’ve got to stop eating
the donuts every morning that people bringing to you ……
Wooh, wooh! Back it up, chocolate bars! I’m not gonna stop eating
my chocolate bars.
But seriously, like there are just like plates of candies oat and little
balls of little chocolate bars and stuff and you’ve got to cut that out
first and then start eliminating the things that are actually food
and I think that’s a, that’s the big step.
Yeah, everything that I just said, you’re right Brock, it makes the
assumption that you are eating kind of a clean diet anyways and
then we’re talking about the real food that you might have issues
with. So yeah, if you’re starting from big Mac and candy yeah,
that’s a totally different perspective to start with then you know ….
That’s kind of a no brainer that the big Mac is making you feel
bad. We can make that assumption.
Those are the people that are listening to Jillian Michaels Show,
they are not ours. Our listeners are much more refined there and
further along their path would help in that, I think. Based off of
our demographic assessment, the majority of our listeners are 4060 years old highly educated females actually.
Hi Ben, this is Morgan from Colorado. I’ve been listening to your
podcast over this past year and really enjoying it. I’m 43, six foot
tall and kinda lean and trying to bulk up a little bit in your average
sizes which planks have worked really well giving me some abs
but I’m kinda plateaued so my question is, after the planks gets
easier or I got really good at them, what is the next step to
continue the progress of building some abs kinda like your Magic
Mike abs on a podcast. I just started the planks and I get to, did
great, just looking for the next step. Appreciate what you’re doing,
You know, I wanna get to the point where planking is so easy that
I just need something else to do. Way to go Morgan.
Magic Mike, Yeah! What’s the guy who plays Magic Mike in Magic
Mike? What’s his name?
Oh, he’s got a crazy name.
Oh, it’s like ah, ohh it’s gonna drive me nuts now. Ah, it’s like
Chaser Chatum or uhm ……
Yeah, Channing Tatum. Do you know he actually used to be a
stripper before he was an actor?
He was a dancer.
I think he was a stripper. I’m pretty sure, I’m pretty sure that he
do, he was like a male stripper but yeah, Magic Mike, he’s got
some good moves on that show, some good stuff. Magic Mike abs
exercises, yeah, I wrote a whole article on “How to Get Abs Like
Magic Mike.” I’ll link to it in the show notes but it just goes on to
everything that you would need to do and one of the first rule is
don’t do crunches just because they don’t burn a lot of calories
and they primarily just burn or build your rectus abdominis and it
don’t give you show muscles really or go muscles for that matter.
But one of the exercises that I do…..
We should clarify what “go” muscles are. Go muscles are ones
actually help you with your daily activities. Like sitting up, out of
the chair, getting out of bed and anything like that.
yeah, or banging and thrusting imaginary poles. Anyways though,
as planking gets easier and easier because planking is something
that I do recommend in the article, you can make planking harder.
I’ve got some definite tips for that. I don’t know if anybody listen
to my podcast with Ari Meisel where we talked about the Man
Maker Exercise, that’s kind of a variation of the plank because …..
You know, with the renegade rows and the…. there’s a burpee
jump oh no, there’s a shoulder press at the end of it?
Yeah, you jump down into a plank position and then you do a
dumbbell roll on one side, a dumbbell roll on the other side, stand
up, you do a squat, you press overhead but you could just take the
rowing portion of that movement where you’re getting down,
you’re holding on to 2 dumbbells and you just doing renegade
rows one on one side, one on the other side while you keep your
hips from rotating too much and that’s killer for the core and
builds your upper body pushing and pulling muscles too. A
variation on that is you get into your front plank position and
front plank like a cable apparatus or an elastic band or a couple of
elastic bands that you have in front of you and you do elastic band
rows alternating arms while you are in that planking position.
Again trying to keep your hips from rotating side to side so that
your core is completely stabilizes as you do that variation front
So you started doing like a superman reach almost ‘cause you’re
out planking lifting your arm up towards your head but it’s
resistance on the way down.
Yeah, yeah. And so you’re pulling that band, you can also do but
nothing at all just getting the front plank position and you just lift
your right arm off the ground, reach forward, thumbs up as far as
you can at about like 1pm if your head is at noon and from that
plank position come back and then reach out thumbs up to 11
o’clock come back and that’s tough to do if you’re letting your core
rotate too much. I’m a fan of shoulder tops where you’re getting
the front plank position, you pop up into a push up position like
you just press yourself up into a push up position, you touch your
left hand to your left shoulder and then you touch right hand to
your left shoulder and then you go back down into a plank
position and just see how many of those you can do in 2 minutes
or do like whatever, 10 reps reach side or whatever. Kudos any of
our listeners who can do a 100 with us and that will show that
you’re pretty damn good shape, you can do a 100 …..
That’s a man maker.
Fifty per side. Side planks variations of the plank, big fan of those
probably my 2 favorite are number 1. To hold the dumbbell and
rotate the dumbbell completely underneath you body and then all
the way up to the sky or you are in that side plank position. If any
of you are visual people and not audio people when it comes to
these stuff, I’ve got all these exercise video recorded over on the
youtube.com/bengreenfieldfitnesschannel. If you go there and
you use the youtube search function and you just do a search for
the plank, for the word planks, you’ll see like a crapola, variations
of the plank but I like that one called Side Plank Rotations where
you hold the dumbbell and rotating your body. That’s a good one
for swimmers especially and then also just getting into a side
plank and doing abduption with your leg lifting the leg that’s
closer to the ceiling towards the sky and down, that one works
your abs and kinda your glute mids and a lot of those hip
abductors at the same time. So, that’s a good. And then the last
one I recommend for plank variation be the role out and this is
one that I’ve got a video for also on the youtube channel where
you get into a front plank position but you’ve your chins on a foam
roller or on a stability ball and you roll your butt up towards the
sky until that foam roller, that stability ball is more over your toes
and then you just roll back and it’s literally like your humping in
imaginary whatever it would be that you like to hump while using
that foam roller or that stability balls is kinda resistance.
If you really wanna take this one like to the umpteenth level, you
literally put a weight plate underneath your toes and in a front
plank position you walk that weight plate across the floor or you
could do it in a push up position either way so that’s called the
crocodile crawl and our crocodile carry or crocodile drag whatever
you wanna call it.
So, you just dragging the plate basically with your feet towards
your hands until like a pike position?
Yeah, actually you’re just walking the plate like it’s actually like a
basketball gym or like what a yoga studio …..
Oh, like a nice smooth flow.
….just like walking the plate across the ground but it’s really….
Gotcha! I got to try that!
A lot of crossfit boxers will throw that exercise into, so, it’s a
What about dangling exercises like anything like you know, in like
a chin up bars, is that worth doing?
What’s you called, dangling exercise.
Dangling, yeah. ‘Cause I always do the pantless.
Yeah. Like no extra dangling. No. A hanging leg raises, a hanging
straight leg raises, hanging a bin leg raises, all that stuff helps but
I mean we’re specifically kinda focusing on plank variations you
know, these ones and all the other stuff you could do but for plank
variations those are some of the better ones that Morgan can
throw in there.
Hi Ben, this is Tanya Beben. I have a question for you regarding
the oregano oil. I just got over bronchitis last month unfortunately
I now have upper respiratory viral infection so I am taking some
flora since I was on antibiotics for the bronchitis. Bryan told me to
start taking the oregano oil this morning so I’ve been taking it
twice a day. My question is, how long do I need to take this and
should I take more of this than twice a day. Looking forward to
hearing your response. Thanks Ben, bye.
Yeah, how long can you take the oil of oregano before it start of
loses its efficacy? Hmm, efficacy?
By the way Tanya, shout out to Bryan. Bryan actually is one of our
thicky, Bryan just joined up with our Superhuman Coach Network
this month I believe so he’s in my mastermind program at
superhumancoach.com now. We’ve hang out, we hang out like in
Paleo Effects and he came to the superhuman live event and all
that jazz so, yeah cool stuff, Bryan’s a good guy. So, oregano oil, if
you wanna really get access to the full meal deal on oregano oil, go
to bengreenfieldfitness.com and listen to like the hour long
interview that I did with the guy who’s kinda like the world’s
expert on oregano oil. But oregano oil has really good properties
when it comes to breaking down bacterial cell walls, when it
comes to boosting your immune system or killing like air-borne
pathogens, it’s got some really good free-radical crushing
antioxidants in it, it’s good good stuff when it comes to
strengthening your body. Some of things that you can use it for as
it works really good with like candida and yeast and for people
who have bacterial overgrowth. What it does is it selectively
attacks bacterial cell walls of the type of bacteria that you don’t
want without destroying like probiotics and good bacteria in your
digestive tract so I mean, you can literally take oregano oil and
still be using , whatever you know, like a raw yogurt or something
like that, it wouldn’t cause issues with the yogurt. So, it’s really
good for that if you got like Candida albicans similarly for mold it
can do pretty good with molds as well and that what just be like
using orally it also works some like fungus and mold infections on
the skin like athlete’s foot and stuff like that. It works well with
parasites as well, you got to step up your consumption pretty high
to really work against like tapeworms and parasites and a lot of
nasty critters that people don’t like to think that they have but a
lot of people actually do. And for something like that we’re talking
a pretty advance usage like 50-60 drops a day so you go through a
lot of it ‘cause it does take kinda some pretty big guns to take out a
parasite but it works well for that. It’s actually got a lot of good
nutrients in it, oregano oil has a good amount of magnesium in it,
it’s got zinc in it, it’s got vitamin C, vitamin E so kinda beats the
pants off like one of those air-borne (I forgot some tablets, doesn’t
taste as good) but if you get and mix in decent ratio like you can
get it Pacific Elite Fitness has Mediterranean oil of oregano that’s
harvested over in Turkey I believe and that’s mixed in a really
highly absorbable 7:1 almond oil to oregano oil ratio so it actually
doesn’t taste that bad and almond oil really enhances the
absorbability and you use it like sublingually or in a glass of water.
I think that’s actually tasty, I’ve actually considered cooking with
it, oh just a couple of drops and the sauce would be delightful.
What else? It’s a bio-stimulant so it’s stimulate the flow of bio into
your digestive organs so you can use it during like a cleanse or a
detox protocol and it really helps to step up your detox. Some
women have found that it works pretty well with correcting like
pms symptoms or irregular menstruation just using that on like a
daily basis. What else? For allergies, it can improve like
hypersensitivity with the immune system also if you’re congested
or anything like that if you use the real potent stuff like 100% of
oil of oregano few drops of that in a glass of water, you toss a glass
of that back, it literally clears out your sinuses almost by the way.
And burns your face off.
I actually use the 100% …..
I have the people who mix it for pacific elite fitness just send me
the 100% bottles, you can’t buy it because it is dangerous like if
you get it on your skin and it’s really potent, it will burn your skin
but I like it because I can mix it in a glass of water and literally I
mean, feel like going down, it’s like taking a few shots of apple
cider vinegar type of thing in the morning. So yeah, it’s really
really good for that and then finally like colds, flu’s, things of that
nature taking it whenever you start to calm down with the cold or
a flu can help quite a bit with that especially with sore throats
because a lot of times that is like a bacterial fungal growth in your
upper respiratory tract so it can help kill off a lot of that stuff. So
as far as how you use it, advance usage if you already come down
with something or if you have like yeast, fungus, parasites that
type of thing advance usage we’re talking about 40, 50, 60 drops a
day and you can split that into like 20 drop portions in the
morning, in the mid-afternoon and in the evening preferably on
an empty stomach. For just daily use, getting some of the mineral
benefits out of it, getting some of the cleansing properties out of it,
just the natural detox properties, you would use right on 5-10
drops a day and I started off my day in the morning, the very first
thing I put into my body every morning is about 5 drops of that
100% oil of oregano. If you’re using the diluted stuff, you can do
more than that, you can do like 10 drops but I just stack that down
and it’s just kind of a good way to jumpstart my day’s cleanse and
you know, if you’re the type of person who requires a maybe like a
cup of coffee to have your morning bowel movement, oil of
oregano will definitely achieve the same thing within about 20
minutes or so.
So, you can use it for that as well. Anyways though, there’s a
bunch of different staple essential oils out there but the ones that I
keep around always are astragalus for improving my white blood
cell count and I take that during like flu season or when I know if
I’m expose to something or I’m traveling. I keep oil of oregano,
I’ve got phyto-plankton drops which kinda like, it’s not really an
essential oil but it’s like a drop we’ve talked about that before in
terms of helping out with the body’s natural repair mechanisms
through stem cell formation and then Echinacea again if I know
I’ve been exposed to cold or flu or something like that. But the
only one that I take everyday is oil of oregano, the other ones are
just kinda here and there as need be kinda in the medicine
Hey Ben and Brock, it’s Will from the Ucan. Do you guys have any
tips for endurance training for natural sprinters? My lovely
fiancée is a personal trainer and natural long distance runner
while I am on the opposite side of that coin. I’ve always been fast
but struggled to run long distance and that long distance I mean
anything over 5 kilometers. I find maintaining my endurance is
extremely difficult as well. Any tips you could pass along would be
fantastic. Cheers! I love the show.
Oh what I would do if we’re Will, Brock is I would just like run
really fast in the beginning and then go around the corner, hop in
a car or bicycle, take advantage of that speed and just get as far as
you can and then meet everybody else in the finish line.
I think you should just run like 4k at a time as fast as possible and
then wait if you’re ready to catch up. If he’s really quick at
recovering, he can actually still beat them, just do it like in little
Yeah exactly. So, building speed and endurance at the same time
just comes down to you know, the fact that as you build endurance
you gonna get conversion of your fast twitch muscle fiber into
more oxidative fat utilizing slow twitch muscle fiber which has a
longer time to fatigue but can’t produce as much force over a short
period of time so you lose some power. So you’ve got 2 strategies
you have to go over. One is to improve your endurance without
losing a fast twitch muscle or at least mitigating the loss of fast
twitch muscle but then also maintain what are called the number
of motor units that you have in the muscle are being stimulated by
your nerves so that as you kinda get that fast twitch to slow twitch
muscle fiber conversion, you’re still grabbing as many of those
fast twitch muscle fibers as you can when you do want to use
So, a few strategies that you can use for this. The first would be to
go back and listen to what I already said to Chuck about not like
cannibalizing muscle mass so you do maintain some of that fast
twitch muscle fiber but then I would also for the endurance
component be going after things that are going to help you build
endurance without necessarily pounding the pavement. Probably
the top 2 things I would recommend to you would be, number 1
my enhanced breathing protocol that I have found people who are
not very good with endurance be able to go out and run and bike
for long periods of time just using this protocol and essentially it
is deep nasal breathing. It’s teaching yourself how to do deep
diaphragmatic breathing but do it through your nose and what
that does is it keeps you from going anaerobic, lowers cortisol
release and enhances your ability to tap into your aerobic system
without exhaustion and if you know that if you are doing the deep
nasal breathing you’re not tapping into the energy system that is
gonna fatigue you kinda prematurely. Now, I have a full article
that walks you step by step on how to breathe the right when
you’re working out and especially how to breathe the right way
and use this deep nasal breathing when you’re exercising. And
we’ll link to that in the show notes, my enhanced breathing
protocol but that’s one thing that I would recommend is the deep
nasal breathing and that’s what I personally been using like in my
I think something that isn’t actually written up in your protocol,
one little hint is make sure you blow your nose really good before
you head out the door ‘cause your breathing quite vigorously
through your nose and stuff tends end up like on your shirt.
Breathe right strips. Have you used breathe right strips?
I haven’t tried that, no.
Those work really well like you use it like cleared out within the
first five minutes and you can even after you’ve warmed up, take
the breath right strip off and you’re good to go like it helps to
kinda clean you out in the first few minutes. The compex ems
(electrical muscle stimulation) training is another decent way to
build endurance at the slow twitch muscle fiber level without
actually going out and cannibalizing your fast twitch muscle and
so that you know, this kinda more of a biohacking technique that
some people might snicker at but it actually does work. It has
specific protocols in it the compex electrostim device and I’ll link
to that one in the show notes but you can choose the frequency
and the electrical frequency that you choose is going to dictate
whether you are calling on slow twitch or fast twitch muscle fiber
with those electrodes and so you can train your slow twitch
muscle fiber or the fast twitch muscle fiber or both throughout the
week and ensure that you’re getting both of those energy systems
trained without going out and doing actual catabolic training
that’s going to result in a loss of speed more still building
So, those are kinda 2 things that will kinda fly into the radar from
a training standpoint if you’re doing endurance training and you
want to maintain speed, number 1, make sure that you include
plyometrics. Plyometrics are going to ensure that that stretch
contract phase of your muscle after your foot hits the ground still
pretty quick so you’re gonna train yourself to decrease ground
reaction time which makes you better endurance source speed
either way so we’re talking about single leg hops, double leg hops,
bounds, depth jumps, things of that nature. So, even you know
like jump ropes can work in a pinch just like doing some short fast
jump ropes type of sets. Another thing that can really help out if
you’re trying to maintain speed while you’re doing endurance
training is overspeed training specifically the downhill repeats,
the treadmill repeats with the belt moving along at a pretty good
clip or using deep water running and deep water running allows
you to run at a really really high cadence without the same type of
knee and ankle and hip impact as you’d get running at that same
cadence on the ground. So, plyometrics over speed training those
are 2 things that I would use, another thing that I would look into
are running stairs ‘cause stairs can really give you that fast speed
if you do one stair at a time and then you do the downhill stairs
really fast that also can build endurance while at the same time
maintaining your speed, maintaining your turnover. So the whole
lens through which you’re looking at this is training your
endurance, going out and doing whatever those long training runs
that you’re doing to build up your ability to run longer than a 5k
but also not neglecting speed.
So you’re still doing plyos, you’re still doing fast feet repeats, still
doing some high cadence under water running, treadmill or
downhill running, still doing some stairs and then the other thing
that you should consider is ….. when it comes to maintaining
speed (trying to think if there’s anything else) that I want to get
into as far as it goes, just wracking my brain about speed training,
quickness training, exposes training, I mean, like speed ladders
and a ______[1:25:38.2] ladders that’s another thing that can
help out a little bit. I’ve got a whole article at
bengreenfieldfitness.com, it’s called “The Five Essential Elements
of a Training Program That Most Athletes Neglect: Power and
Speed.” I mean, go read through that one and just make sure
you’re not neglecting that stuff as you’re training for endurance.
Those are the biggies, those are the main things and I’m just
trying to think. Anything you can bring to the table here, Brock?
No, you’ve covered anything that I could think of.
Other than some sort of a blood transfusion or something.
Yeah, or dangling, dangling would also …..
Uhm, yeah. Dangle lots.
Dangling like Magic Mike baby. So yeah, I believe that …. Does
that wrap up the questions for tonight?
Does that wrap up the questions.
Gosh! That was a shizbang ending wasn’t it.
But, let’s save it by reading an ITunes review.
Ah, ITunes. Okay, so got a good one. So, if you listen to the show
and you’re going to leave an ITunes review and we read it on the
show and you hear it as we read it on the show then you tell us
that you heard us read on the show, we send you some cool stuff
usually it’s me sending out a bunch of random things I have lying
around my house and in this case well I have this week, I’ve got
some Tianchi, some Lifeshotz, I’ve got some X2 Performance,
natural calm magnesium, I’ve got some Phenocane, basically just
like a bunch of drugs. Here is what a chaoseternalnow has to say.
Nice! I like the name!
I kinda picture chaoseternalnow as being like disguise like
covered in tattoos with like a long haircut goatee and …..
Definitely some sort of a contrast …..
Like a dead bird on his beard and yeah maybe an electrical guitar
that he’s strumming as he …..
An electrical guitar.
Yeah, electric guitar. And his review says, “How would I end up on
this bike?” and he gives us a five star. So here we go, it says, “I am
fascinated with nutrition but as far as fitness goes, I’m mostly just
listen to fitness podcast while sitting on the couch much like
watching the food network while nooking a lean cuisine. However,
the more I listen to Ben and Brock the more I thought about
getting off my butt. Started small, a pair of running shoes, a
fifteen minute goal and here I am six months later biking with 50
lbs of kid trailer behind me. Hopefully doesn’t have like dead
birds and stuff and the kid trailer…..
Yeah, there’s a kid in there.
…… and training for a 25k this August. They busted too much
knowledge on me to ignore, oh, and all this knowledge put into
action cause me 50 lbs of body fat.”
Oh, that’s what he got in the kid trailer.
His own body fat. “Educate yourself,” he says, “this podcast will
do that.” That’s a pretty killer review! I like it so chaoseternalnow
if you heard us read your review then let us know and we’ll send
you some dead bird and body fat in the mail. So, there you go.
And you can be international, we will ship stuff internationally. I
don’t care if you’re in Dubai or Indonesia or wherever, we’ll send
you stuff. We’ll figure it out.
We have listeners all over the place. I can’t believe it sometimes
where we have a reach and …..
And no matter where you live also, go to bengreenfield.com/love
and spread the love. There will be a nice treat waiting for you
bengreenfieldfitness.com/love. So, visit that, if you’re gonna be at
the Ancestral Health Symposium come say hello if you’re gonna
be in London, come say hello, think about Thailand…..
Go to the phone app, we’ll think about Thailand.
Yeah, go check up the phone app to win Brock’s running shoes, be
our 10th thousand listeners and get magnesium salt, get a brand
new Timex watch over at facebook, yeah, twitter follower.
You’re confusing everything.
And, oh the last thing, I released a premium podcast episode and
a premium video to our phone app this week. So, if you’re 1 of our
10 dollar a year premium members, that episode is everything you
wanted to know about ketogenesis and ironman triathlon training
so check that out if you’re into that and you actually don’t even
have to have the phone app to be a premium member, you can
just sign up and access any of the premium content from your
computer as well if you are 80 yrs old and all you have is a
computer without a phone or a phone….. and a dial up
and a dial up connection.