Podcast #277 from http://www.bengreenfieldfitness.com/2014/04/277-5-ways-
Introduction: In today’s episode of the Ben Greenfield fitness podcast: Five ways
to get better at pull-ups, Natural gym bag deodorants,
Maintaining muscle when fasting, Acne during pregnancy, How to
exercise with a foot stress fracture, Recovery tips for eye surgery,
and Nutrition for liver bilirubin.
Welcome to the bengreenfieldfitness.com podcast. We provide
you with free exercise, nutrition, weight loss, triathlon, and
wellness advice from the top fitness experts in the nation. So
whether you’re an ironman tri athlete, or you’re just trying to shed
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content from bengreenfieldfitness.com.
Brock: You wanna play a game of who had the better big-ass salad?
Ben: Who had the better big-ass salad? Well, we should probably tell
our listeners that we are recording this at our usual eight AM-ish
time frame. So, we don’t have salads for breakfast. But we…
Brock: I sometimes do. I throw smegs on top of some spinach quite often.
Ben: I can’t have a salad pulverized in a blender to tell you the truth.
But for lunch, we’re recording this later on in the day and I just
finished my big-ass salad.
Brock: I had mine a couple hours ago.
Ben: had carrots in mine but mine destroyed yours. But you go first.
Brock: You think so?
Ben: What did you have?
Brock: Okay, I had some cabbage and some peppers like those little tiny
peppers all chopped up, some broccoli, some sardines of course,
some olives and actually I think that was it.
Ben: My salad destroys your salad.
Brock: Okay, bring it on.
Ben: I had basically like a kimchi - fermented cabbage, carrots mixed
with tomatoes and jalapeno peppers over a bed of spinach with
some extremely dense extra virgin olive oil sprinkled on top of
that and I’ll talk about extra virgin olive oil and the very cool
things that I found out lately about extra virgin olive oil in our
podcast. And then…
Brock: Did you find out that they’re not really a virgin?
Ben: It’s not really a virgin. I had grass fed…
Brock: I heard she goes all the way.
Ben: Grass-fed ground beef on top of that and homemade horseradish
from our horseradish root over top of the ground beef for a little
kick, a little spice. Sprinkle that with some sea salt and black
pepper and then tops all of that off with some avocado, some liver
Brock: Oh, I forgot I had avocado, too. Oops…
Ben: Some homemade liver pate, a little bit of seaweed nori rice or
seaweed nori wrap to wrap that all up in and then some flaxseed
crackers for crunch.
Brock: That’s just ridiculous! You went too far.
Ben: It’s so nutrient-dense.
Brock: That’s too much!
Ben: Then I had dessert after lunch, too. And for that I had a few
tablespoons of coconut milk with dark chocolate powder stirred
into that and organic unsweetened coconut flakes and cacao nibs
stirred into that. So, I just punched off about 1500 calories and
I’m ready to rock and roll the podcast.
Brock: I had a cup of black coffee after my salad. Boo!
Brock: Every single day, Ben pours over I believe it’s 50,000 different
studies that arrive in his inbox, in his mailbox, and on his desk.
And at the end of pouring through those 50,000 studies, he comes
out with a few tweets and a few Facebook posts and this is the
time where we talk about them.
Ben: I think you’re exaggerating.
Brock: Five thousand.
Ben: I think I wouldn’t have time to eat my big-ass salad if it was
Brock: Five hundred?
Ben: Yeah! I have some things that I found in the news this week that I
want to talk about. And last week we talked about five exercises
you could do in your car to stay really fit. And lo and behold, our
friends over at Mark’s Daily Apple followed up with 11
Surprisingly Effective Exercises You Can Do Without Being “That
Guy” in the Office. And I thought some of these were pretty cool.
You wanna hear some of them?
Brock: I’m really hoping there’s something in them that involves a
staircase ‘cause that’s what I’ve been doing at the office lately and
I’ve been getting a lot of funny looks. I’m definitely that guy. I
come back from the staircase all sweaty.
Ben: Yep. So there are a few of the tips are try walking the stairs while
carrying something heavy like a box of printer paper.
Ben: And skip a step or two as you climb to turn a simple loaded stair
walk into a walking stair lunge or even hold the paper overhead.
Brock: That sounds kinda dangerous! Actually, you’re holding the paper
way over your head. I don’t know about that.
Ben: It’s just paper, dude!
Brock: Have you…? A box of paper can be heavy.
Ben: It’s not like a kettle bell. Yeah!
Brock: A kettle bell at least has a handle.
Ben: We gotta get you strong, man! A box of paper? It’s paper.
Brock: It’s very heavy!
Ben: A whole box? I guess I’m thinking more like a …
Brock: Not a ream! But a box has twelve reams in it.
Ben: We’re talking about squeezing in a workout when we can’t squeeze
in a traditional workout. What else does he have on there? Faux
sitting. Engage your glutes and raise yourself up in your chair by
about an inch so you’re hovering over your chair in a squat
position. That’s a good one. By the way, that one works really well
if you are taking a crap and you want to do it in a slightly ancestral
squat position and you’re wherever, at an airport or somewhere
where you can’t hop up on a toilet. That engaging your glutes and
raising yourself up on a chair actually works. Kinda squeezes stuff
out of you. So…
Brock: Or back in.
Ben: Just be careful if you do that at the office. Elevated sits where you
grip either side of the chair and hold your body up off the chair
about an inch or so and then see if you can turn it into an L-seat
either under your desk or off to the side. And you can stack some
books on your lap to increase resistance. I like that one. How
about there - he’s got a bunch here - desk lifting. Lift your desk
ever so slightly and hold it until your biceps can’t take anymore.
Ben: Nice! I’m not sure if no one would notice the computer and paper
and folder sliding off your desk but it’s worth a try. I actually do
that one when I’m in a hotel room. I do that with the bed. I do
dead lifts with the bed. So you just basically pick it up and then
use your back and your butt and put it down so it’s actually a good
little way to do some heavy dead lifts in a hotel room. What else
does he have in here? How about resistance band shoulder
abduction where you keep resistance bands in your office and this
was based on the results of a recent study that basically had two
groups of office workers who had neck and shoulder pain. They
had one group do resistance band shoulder abductions where
you‘re just using a resistance band that’s attached to something
that’s not gonna move and kinda abducting your shoulder or
taking it out and away from your body for just 2 minutes a day for
10 weeks and in the exercise group, complaints of neck and
shoulder pain dropped by 40% while their strength increased 6%
and they saw no such effect in the control group. So…
Brock: I like how the complaints dropped. They were afraid to complain?
Is that the …?
Ben: They’re no longer complaining about their boss being a pain in the
neck. So, we’ll link to the entire article over in the show notes for
this episode over at bengreenfieldfitness.com/277 for a good little
follow jump to our discussion last week on exercises you can do in
your car. So speaking of cars, here’s a good segue, let’s talk about
oil. You like that? Coconut oil! I like this one. They did a study on
rats. I know rats are not just tiny humans but they made the rats
arthritic. So I would never want to be the participant in this study
that just made arthritic but basically they induced inflammation
into the joints of these rats and then they gave them what in
humans would be considered about 1 to 1 and ½ grams of coconut
oil. And that’s around a nice little tablespoon of coconut oil. They
used an extra virgin coconut oil and they compared the effects of
that on arthritis and inflammation with a non-steroidal anti
inflammatory drug. And that would be something like an Ivil or-
an Ivil- an Advil or an Ibuprofen. And what they found was a
significant reduction in inflammatory markers over and above
what was experienced in the non-steroidal anti inflammatory
group in the group that was using coconut oil. So there you go.
There’s a great use for coconut oil. And actually later on in this
podcast, I actually want to mention another interesting fact about
coconut oil but for now, know that if you have joint pain, if you
have arthritis, if maybe you’ve been really beat up by a workout
the day before and you’ve got some stiffness and soreness or
swelling, coconut oil could be your friend.
Brock: It’s only a tablespoon to do that. It’s not even that much.
Ben: Only a tablespoon. Yeah! Not too much. Good for satiating your
appetite and all sorts of other good things, too. Also, here’s
another cool fact about oil. Olive oil! So if you want to minimize
what’s called hepatic lipid production which is….
Brock: I hate that stuff.
Ben: Yeah, hepatic lipid production is just not fun.
Brock: It’s horrible!
Ben: It’s horrible when you’re laid up with some hepatic lipid
Brock: And that’s basically… bad!
Ben: Like when you eat a sugary meal, your liver is actually a fat
production machine and can take some of that sugar and produce
it into fats. And that’s why fat-free licorice for example isn’t really
fat-free. And neither is popcorn by the way. Anyways though,
speaking of things you can eat at the movies that are supposed to
be fat-free. Anyways though, olive oil can actually minimize
hepatic lipid production. And this was based off a recent study
that was done at a university that showed that the use of extra
virgin olive oil and the polyphenols specifically in that extra virgin
olive oil to be able to inhibit that lipid production. So what this
means is that maybe if you’re eating more carb-intensive meals
like potatoes or rice, you probably would want to dip licorice in
extra virgin olive oil. It might taste okay on popcorn, actually. I
haven’t tried it on popcorn yet. But a lot of good uses for extra
virgin olive oil and I’ll link of course to these studies in the show
notes. But down regulation of lipid synthesis was a cool effect.
And just two days ago, my shipment of extra virgin olive oil
arrived and I was pretty stoked about that. I think I’ve mentioned
on the podcast before that every quarter I get three bottles of extra
virgin olive oil form this company called the Fresh Pressed Olive
Oil Club. And I get these three bottles shipped to my house. And
this stuff is absolutely amazing.
Brock: The only club less interesting than the chess club.
Brock: The extra virgin olive oil club.
Ben: No. Dude, listen. It comes with this brochure that breaks down
exactly the forms, the families, the presses where these olive oils
came from the notes and the flavors from everything from like
notes of kale on chocolate and vanilla and how many tannins are
in the olive oil and the mouth fill of the olive oil, what type of
flavors it will bring out in food. And they break down each of these
oils. It’s very, very similar to a wine club without the alcohol
effects. So it’s called the Fresh Pressed Olive Oil Club. I’ll link to it
in the show notes. And it’s actually like a club you sign up, you
pay. But it’s fun. Like this month’s or this quarter’s shipment was
from Spain. And I opened the first bottle a couple days ago. That’s
what I had on my big-ass salad for lunch. And the olive oil color is
like dark green/gold with flecks of green in it and I swear this
olive oil tastes just like kale. Almost like a kale pesto. It’s crazy. So
it’s basically this guy that goes around the world. He finds the best
extra virgin olive oils. He makes sure that they’re completely free
of rancidity and toxins and that they’re not like these substandard
stale oils that wind up in our grocery stores labeled with extra
virgin olive oil but really old and stained and not fresh and not
pure. And he ships them straight to your house. And it’s just fun!
So cool way to stay healthy with olive oil and it turns out that it
helps you when you have carbs to have some olive oil along with
those carbs to shut down hepatic liver production.
Brock: I’ll be really disappointed if that guy doesn’t look a lot like the
______ [0:13:18.0] most interesting man in the world.
Ben: He actually looks kinda cool. He’s got a fedora and this goatee.
He’s slightly plump. He could probably do with a little less of the
carbs and a little bit more of the olive oil. Or maybe just a little bit
less rich Italian meals in general. But he looks happy on the
brochure that I get. So there you go. And I’ll link to that one in the
show notes, too if anybody wants to join the Fresh Pressed Olive
Oil Club. And then finally, this one came across my radar this
week. I work with a lot of athletes whose blood RBC count that I
test and then also the ferritin, the iron storage protein, and a lot of
folks really are borderline anemic, especially endurance athletes
based on our red blood cell turnover and especially female
endurance athletes when you combine red blood cell turnover
with monthly loss of blood. And what that means is that iron can
be a helpful thing for some athletes to supplement with but the
problem is that most forms of iron are constipating, which can be
pretty annoying. And I have in the past on the podcast
recommended this stuff called Floradex that is ferritin
pyrophosphate but it’s better at restoring the levels of iron stored
protein ferritin than it is at up-regulating iron. And so while it
does a pretty good effect for athletic anemia type symptoms, the
problem is that some people have adequate levels of ferritin, the
body’s iron storage protein, but low levels of iron. So this is – this
new form of iron. It’s made by a company called Thorne Research.
It’s called Iron Bisglycinate.
And it’s a non-constipating, well-absorbed form of iron that assist
with red blood cell formation but doesn’t cause those type of
uncomfortable constipation issues that other forms of iron like
iron picolinate is one popular one. There’s a bunch of different
iron forms that are out there chelated to different minerals. But
iron bisglycynate which is an amino acid bound form of iron is far
better absorbed. And I’ll link to the notes about this over at
bengreenfieldfitness.com/277 but for those of you who are
interested in iron, this is a good one. So check it out.
Brock: So y’all text us, y’all.
Ben: Hey, kid! Got my sharp shooters? My - What do you call them?
Brock: Ten-gallon hat?
Ben: Yeah, ten gallon hat.
Brock: Or your sick shooter?
Ben: My sick shooter, my sick shooter. That’s right.
Brock: Actually, as far as I know Austin is probably the least cowboy
place in the world, isn’t it? It’s filled with software developers and
Ben: Yeah! And since I just got done watching Dallas Buyers Club, all I
can think of when I think of Texas now are skinny people with a…
Brock: With HIV?
Ben: Chronic debilitating HIV disease walking around. So anyways
though, that’s not what I’m going to Austin for. Paleo FX. Jessa
and I are going down there. We’re gonna be presenting on
everything from ancestral athlete tactics to fermenting food to bio
hacking stress. I’m on a mastermind panel for fueling workouts.
Another one on primal strength conditioning concepts, a lot of
different things. Jessa’s doing a live cooking demo. I know that at
this point, since this thing is next week, April 11 through the 13th…
Brock: Holy smokes!
Ben: A lot of folks might not be able to make it down there but they just
announced that they’re gonna live stream it so you could watch for
example any of my sessions or Jessa’s cooking demo or anything
no matter where you live. So I’ve got a link for that. I put it up
over in the show notes at bengreenfieldfitness.com/277 so you can
check that out and then if you live in Austin or you wanna register
and you wanna get full tickets or you just wanna get expo tickets
which means you can just swing by and kinda walk through the
expo, which is kinda cool. There’s like food demos and when
you’re on the expo floor, you still get access to for example the
cooking demos, there’s a chance to try out new weight training
equipment and club bells and kettle bells and stuff like that. You
can get expo tickets, too. So I’ll put a link to those as well over in
the show notes at bengreenfieldfitness.com/277 and that is Paleo
FX in Austin.
Brock: Before other people get a chance to ask this question, I’m gonna
ask it right now. You may not know the answer but if you get the
live stream feed, do you have to watch it live or can you watch it
Ben: I’m pretty sure you get downloads later kinda like what we did
with the Superhuman Event. So, exactly. So, yeah! Good stuff. So
if you live in Australia, you don’t have to be up at 4AM or
whatever watching someone talk about how important sleep is. So
next up - the book ships in about a week, my brand new Beyond
Training book. And I’ve decided that I want to give a little gift to
folks who decide they want to grab a copy of Beyond Training for
their family or their friends or their loved ones or maybe just an
extra copy as a paper weight.
Brock: For your gym.
Ben: Yeah, for your gym or for your personal trainer or whatever. So
what I’m doing is if you go out to any bookstore and the reason
that I’m saying this rather - I mean, you could order multiple
copies off Amazon, that’s cool too. But by going to a bookstore,
you amp up the ability for this thing to hit the New York Times
bestseller and you support your local economy. So if you can go
and you can upload a photo of you holding more than one copy of
the brand new Beyond Training book and please, buy it. Don’t go
to the bookstore and walk into the book aisle and grab a couple
copies and hold them up and take a selfie, that will not be cool.
Brock: Or if you’re really good at Photoshop, don’t cheat.
Ben: Over at beyondtrainingbook.com/photo that’s
beyondtrainingbook.com/photo there’s this upload button. And
you just upload a photo of you with more than one copy. And if
you already bought a copy off of Amazon or whatever, that’s okay.
Go hunt down another and make a friend by giving it to them. You
can when you upload that photo, you’ll automatically get your
email entered in to get insider access to a free two-hour live video
workshop that I’m doing a month after the book comes out to
answer all of your questions about materials in the book ‘cause I
know it’s a big book.
Ben: It’s 500+ pages of content and so I’m gonna give you a chance to
get your questions answered. So two-hour live support video
workshop when you upload a photo of you holding more than one
copy of Beyond Training book and you upload it over at
Brock: So you have to buy the book and read it really quickly, formulate a
bunch of questions, and get ready for the two-hour chance to ask.
Ben: All those questions. That’s right. And then the last thing is that
tomorrow the Men’s Health Contest ends. So over at
bengreenfieldfitness.com/menshealth you can vote for yours truly
to be launched as Men’s health Top Trainer. So it ends tomorrow.
I think we’re pretty neck and neck with some of the other top guys
in there. I think it’s maybe- I honestly didn’t look today, but I
think it’s me…
Brock: Yeah, neither did I. But I just blindly click the vote button and
move along. I haven’t looked to see what everybody else is doing.
Ben: Me and one other guy are right around 800 votes. So if you can go
in there and just rock the vote if you hear this podcast right when
it comes out on April 2nd or April 3rd, go do it. If you already voted,
you can go vote again, like you can vote everyday if you wanted to.
But at this point, if you just so happened to hear this podcast right
when it comes out, go rock the vote. So I have no clue what
happens after you rock the vote but…
Brock: They don’t give you any indication what you’re gonna do if you get
Ben: I think it involves me running down the beach into a sunset on the
cover of the next Men’s Health magazine and that’s well worth it.
Finally, a solution for healthy living that actually makes sense.
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Greenfield Fitness Inner Circle where you get instant access to
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Listener Q & A:
Phil: Greetings, Ben and Brock! This is Phil in Chicago. But today
actually I’m calling on behalf of my wife who has a question about
push-ups and pull-ups. She’s very fit. She does cardio everyday
and weights fairly frequently. But over the years, she’s struggled
with being able to complete a proper push-up and proper pull-up.
And I understand that this is sometimes an issue for women but
of course it also affects everyone. So perhaps you might be able to
recommend some exercises that might help people develop the
strength to complete a proper pull-up and push-up. That would be
very useful for us. Thank you for putting out a great show. I look
forward to listening to all the shows down the line. Thanks!
Ben: Well, I’ve found that the best way to get my wife better at push-
ups and pull-ups is I put on my army fatigues and then I bring her
to the backyard and just basically stand there, bark orders at her,
and tell her to get down and do another. And then…
Brock: Call her horrible names that we can’t say on the podcast.
Ben: Yes. Spray cold water on her face with the garden hose and get her
to do pull ups. Yeah I find that verbal and physical abuse is
generally one of the better ways to really strengthen your better
half into being able to do a proper push up or proper pull up.
Brock: Go, Phil!
Ben: Should that not be an option to you and should that have the
potential of winding you up in the dog house, I’ve got some other
tips for you. Let’s start with pull ups, shall we?
Brock: Yeah! I love pull ups!
Ben: Cool! I love ‘em! Okay, so pull ups, the idea is that you want to
strengthen some of the rhomboids, the scapular, elevators and
retractors, the rotator cuffs and some of the muscles that are
going to help you do a pull up and there’s kind of a sequence of a
few different exercises that I would recommend that you use for
this before you progress to – or even focusing too much on pull
ups. So first of all, I would start with bent over dumb bell rows. So
this is where you bend over, you can do with the dumb bell, you
can do with the friggin’ bucket, you can do with the kettle bell, you
can do with the heavy medicine ball with handles but that’s a
really good way to risk-free especially if you’re just getting started
out to really strengthen those particular muscles that are going to
be responsible for helping you do a pull up.
So that would be step one if you’re just starting from square one.
If you’re not starting from square one, you can jump into this next
exercise right off the bat and that’s a horizontal row. So what that
means- or a horizontal pull up is another name for it. Now you
can get one of these perfect pull up bars- I have one hanging in the
door of my office.
Brock: And that’s actually what it’s called – it’s the perfect pull up bar.
Ben: Yeah! Exactly.
Brock: You’re not just embellishing things.
Ben: Yeah! Exactly. It is perfect. It is completely perfect. Perfect,
sinless, holy pull up bar. Anyways though, I have that hanging
from the door of my office but a lot of people don’t realize you can
swing it down and put it in to a horizontal pull up position. And of
course you can also do horizontal pull ups like at the gym you can
take a barbell and set it on the rack down at – the appropriate
level for most folks is about the level of your hips, like your hip
bone. And then you get into a horizontal position and you do
horizontal pull ups because that means you’re pulling up usually
about 60-70% of your body weight vs. your full body weight and
you’re able to use your legs to help you do the pull up. So that
would be kinda like the next step exercise to get really good at
after you’ve gotten those retractors really strong doing something
like bent over dumb bell rows. And then you’d move on to the next
step which would be assisted pull ups. Now there’s a variety of
ways you could do assisted pull ups. You can use the assisted pull
up machine at the gym which is a machine that counteracts your
weight with a helpful weight. You can do assisted pull ups with an
exercise band. For example you could go to the rouge fitness
website and get one of their big monster exercise bands. And you
can actually just hang that from the pull up bar and your knees go
into that band so you’re hanging but you’ve got that exercise band
and the elasticity from that exercise band helping you to pull
yourself up. If you don’t have an assisted pull up machine or a
band or even like a partner to help you do the pull up, you can
also just use a chair. So you’ve got a little bit of support here and
there that you can use to push off of as you do the pull up. So that
would be kinda like the third level, so you go from a horizontal
pull up to assisted pull up and then you’d move into a really good
strategy for both push ups and pull ups and that’s a negative. So
you jump up there on the pull up bar. You get as high as you’re
able to get. Hopefully by jumping you can almost get your chin up
the bar and then you lower yourself as slowly as possible. That’s a
really good way to build up a lot of back strength and arm
strength and it works for a bench press like if you want to get
stringer on the bench press, you just load up the bench and for
this one you gotta have a spotter, you gotta have a partner help
you. And you just lower a very, very heavy weight, more than you
would normally be able to lift to your chest and then your partner
helps you lift that weight back up. Works for push ups, too, like
doing this super slow push up in a full push up position. If you
can’t do a regular push up, and then you drop your knees before
and you push yourself back up the start position and then you get
back into a standard position and lower yourself slowly. So that’s
called the negative. So negative works really well. And then finally
after you’ve knocked out your dumb bell rows, you’ve gotten good
at those, you’ve gotten good at horizontal pull ups, you’ve gotten
good at assisted pull ups, you’ve gotten good at those negative pull
ups, finally you progress to a regular chin up and a regular pull
up. And I’m a huge fan of the grease and the groove concept. So I
can do lots of pull ups. I’m really good at pull ups now and I rarely
do pull ups during my workout. I just have that pull up bar in the
door of my office and greasing the groove means that every time I
walk underneath that bar, I do five. That’s my rule now. And I
average somewhere between 50 and 60 pull ups a day using that
scenario. And it’s just really great, kinda keeps your body
pumped, keeps the metabolism elevated. And it’s a really good
way to go. So kind of enable yourself to have a pull up bar around
24/7 or I guess the other option is maybe you could use one of
these things that we recently talked about, those monkii bars. Did
you see that post I did over at bengreenfieldfitness on these new
monkii bars? It’s like …
Brock: M-o-n-k-i-i- bars?
Ben: Yeah! It’s - if you go over at bengreenfieldfitness.com the recent
post on how to make your workout wild. These are pretty cool
‘cause you just sling them around a tree and you can just do a pull
up hanging from a high tree branch something like that with
handles. So that’s the pull up component. As far as the push up
component, obviously those negative push ups that I just talked
about are definitely useful. A few other things, here’s a cool trick
for getting better at push ups - the staircase progression. So how
this works is any time that your hands are higher than your feet,
the pull up is going to be easier. So you could for example-
Brock: The push up.
Ben: Yeah, the push up’s gonna be easier. So you could start with your
hands on the bottom of the staircase. If you’re at the bottom of the
stairs put your hands in the highest step that you can reach with
your arms out in front of you and you do a push up in that
position. And then eventually you move your legs back and you do
it on just the fourth step with your hands on the fourth step. And
then as you get stronger, you progress to the third step, and then
the second step, and then eventually on the step that’s just higher
than the main floor and then eventually your hands are parallel to
your feet. And that’s a really good little pattern that you can do. So
you just crank out a few on the 5th stair and then as you get
stronger the next week maybe you progress to the 4th stair and
next week to the 3rd stair. But that’s a really good one in addition
to using the negatives. The other tip that I’d give you as far as
push ups go are these handles that can make push ups a lot easier
especially if your wrists tend to be a weak factor for you which I
know a lot of – that a lot of the time, women just have thinner
wrists, thinner bone structures in their wrists. My wife complaints
about that a lot. So we have these pull up or these push up
handles. So the ones that we use are called Perfirmer handles and
actually in our recent Inner Circle workshop, I was demonstrating
a few different exercises you could do with these for swimsuit
season. But they’re just a set of push up handles that look like any
push up handles you out on the floor like the perfect push up
handle. But they’ve got wheels on the bottom of them that make
the push up handle, if you wanted it to be unstable, so there’s an
option to lock out the wheels and just have a stable push up
surface, a stable push up surface. But once you get strong, you can
enable the wheels and it kinda roll around a little bit while you’re
trying to do your push up and activate way more muscles. And
you can do other exercises with them like roll outs and flies and
stuff like that. But that’s another good one is those are at
perfirmer.com like performer except with an “i”. Creative, huh?
Brock: Very clever, those guys.
Ben: So check that stuff out over at bengreenfieldfitness.com/277. I’ll
put a link to one of my favorite, the perfect pull up bar that I have
on the door of my office and those are some of the directions that
I would go.
Brock: Interestingly enough, I actually saw a poster earlier today about
the – Neghar Fonooni that does a whole bunch of workout videos
and stuff. She actually posted six steps to a better chin up.
Ben: Oh, nice! We should…
Brock: Over at girlgonestrong.com
Ben: If we get the chance we should toss that article link up in the show
Brock: For sure!
Brock: She’s awesome. And not only is she hella strong but she’s hot, hot,
Jim: Hello, Ben and Brock! This is Jim from Florida and I have a - I
guess a more humorous question but I’m hoping that you all could
come up with some ways to help me clean my fitness gear. It just
stinks. The moment moisture hits some of my riding gear or my
running gear or my yoga gear, it just stinks. So maybe some
natural ways to kinda soak things any different solutions or
whatever you guys come up with would be greatly appreciated.
Thank you very much! Love the show!
Brock: I don’t think Jim has ever smelled my hockey bag. If he wants to
know how smelly gear can get, hockey gear is by far the smelliest.
Ben: Yeah! My bag just smells like chlorine ‘cause I don’t have a good
gym bag that has a lot of sweaty equipment in there. I guess when
I used to play a lot of tennis, I had one of those big old tennis bag
full of old socks and shoes and nasty reeky things but …
Brock: The awesome thing about a hockey bag is you finish playing,
throw all your wet stuff into the bag and you throw it into your
trunk and it’s usually minus 20, minus 30 out, so it just freezes,
stays in there ‘til the next game, you pull it out, you thaws as you
put it on and you’re just basically recycling your sweat game after
game after game. What a magical sensation!
Ben: So just get a chest freezer, Jim. Done!
Ben: So a few things I can recommend to you. One of the things that I
use quite frequently that especially I travel with is a powder that’s
like a deodorant powder. Now this one is made out of taro root,
baking soda, clay, and then it has a bunch of essential oils added
into it. It’s got sage, tea tree oil, clove, bay, and I think those are
the main ones that are infused into this taro root baking soda mix
with this powder that’s marketed as a foot powder but I do
everything from sprinkling it into my boxers before I go on a long
airplane ride to putting it into my shoes after I workout to when
I’m – when I’ve been travelling and I’ve got dirty clothes and I
haven’t washed them and they’re gonna get tossed into my
suitcase and I don’t want my suitcase to get all nasty, what I’ll do
is that I put all the dirty clothes in one of the plastic bags from the
hotel room and sprinkle a bunch of this stuff in there and just tie
up the bag and toss it in the suitcase and it almost absorbs a lot of
the smell and it’s pretty antibacterial too so there’s some effective
bacterial and fungal defense as well.
Ben: So that stuff is called Cool Feet. And it’s made by a company
called Hammer Nutrition. So that’s one option. Another option is
Brock: Don’t be misled by the fact this is made by Hammer Nutrition. Do
not mix it up with water and drink it.
Ben: Well, the cool thing is you probably could and you wouldn’t get
Brock: Not gonna happen.
Ben: It’s almost –I’ve that rule for…
Brock: Just a little tummy ache.
Ben: …all my personal care products. I should be able to consume them
without dying. That’s my little rule.
Brock: I like that!
Ben: So there’s that and then you could also make something very
similar to that. I’m not gonna give away the farm here but my wife
did an hour and a half long course over on our Creative Live that
we did down in San Francisco. So it’s like an HD video course on
how to make a bunch of your own personal care and cleaning
supplies and stuff. And one of the things that she makes in there is
a natural deodorant. And that’s a powder. But if you wanted to
make a deodorizing, say like a disk that you could – I mean these
are similar to the disk that they toss in the urinals in men’s
bathrooms in public places.
Brock: Not pee pods?
Ben: Not actually giant mints there. They’re kinda - yeah, they’re pee
pods. These kinda looks similar to those. But they’re pretty easy to
make. All you need is a couple of cups of baking soda and then
one to two cups of water and then some essential oil like lavender
essential oil is good, mint is another nice one, like a lemon or
citrus essential oil is good, too. And you could get essential oils off
like that if they’re not meant for human consumption, you can just
–you don’t have to get them all organic and everything. You just
get them off of Amazon. If you’re gonna consume them or perhaps
eat your deodorizing disk, which I wouldn’t recommend, you may
wanna go certified organic. In which case I’d use Mountain Rose
Herbs is who I use for those type of oils. But anyways, what you
do is you add about three to four drops of the essential oil to about
a half a cup of water and then you pour that water oil mix into
your two cups of baking soda. And you continue to add water until
you get up to the full one and a half to two cups of water or so.
Basically until you get kinda like a thick paste. So once it turns
into a thick paste, you take that mixture and you just put it into a
bunch of like the muffin pan moulds. You know what I’m talking
about like when you’re making muffins and…
Brock: Like you’re making little baking soda cupcakes.
Ben: Yeah! And you don’t put it in the refrigerator or freezer. You just
basically set it out and let it dry. And after about a day, those are
completely hardened and that’s a deodorant. You can drop that
into a gym bag, it’s like a natural deodorizing disk pretty much
anywhere and it works with just baking soda, essential oil and
water. So there you go. You could make a bunch at once. Get a
glass jar, keep it in a glass jar, bathroom cupboard or your pantry
or whatever. That’s another option I’d go with. And then…
Brock: Wait! So that’s just for throwing into a bag. That’s not for rubbing
onto your body.
Ben: I wouldn’t rub that on your body. No. No. But he’s looking for
ways to kinda clean his gear up.
Brock: Yeah! I just want to clarify that.
Ben: That Cool Feet stuff I do sometimes sprinkle that into my chest or
in my armpits ‘cause it works for that as well. The last thing is
those Action Wipes. I use that to wipe down my gear and wipe
down my body. The –no offense intended but the way I’ve heard it
described is Mexican shower.
Brock: I heard it called a French shower in Canada.
Ben: Yeah! There you go. So you just – we all have our own offensive
Brock: We’re all racist in different ways.
Ben: So you just wipe your body down with one of these Action Wipes
especially in the stinky spots. I’ve done that before when I’ve been
in conferences and stuff. I’d sneak up to my hotel room to do a
quick body weigh workout, like the 7-minute New York Times
workout. And you get a little bit sweaty but not so sweaty that you
wanna jump in the shower or you don’t wanna get dressed and
undressed so you just use one of these Action Wipes to wipe
yourself down. And those work pretty well too. It’s just like tea
tree oil and some other essential oil similar to the essential oil that
I already talked about but they’re just on almost like a baby wipe
that stays really moist and wipe yourself down and you’re good to
Brock: I love those things! I always get those at finish lines of races. I
throw those in my checked bag.
Ben: Yep! Exactly. So…
Brock: So helpful.
Ben: Immediately you’re ready to hit the clubs and go straight into
sweet-smelling spa mode right after your workout or your race or
whatever else you’re doing. So there you go, Jim. You are now
Mark: Hi, Ben. My name is Mark.
And I have a question. I’ve just begun intermittent fasting to try to
lose some body fat. I wanna try to go from 20 to 10 if I can and
I’m doing a daily 16 hour fast and with putting all my calories into
eight hours. My question is my workouts are very irregular due to
my work schedule and sometimes I have to work out early in the
morning which is typically my fasting time. Is it better to have a
whey protein shake after my workout to maintain my muscle or
would it be better to continue the fast and give up a little bit
muscle to cut more fat? Thank you. Great podcast. Keep up the
Brock: I’ve been kinda wondering the same thing.
Ben: What, you used to have a protein serving after a fasted workout?
Brock: Yeah! There was a lot of when- especially when you and I were
doing the Mass Made Simple thing. It was basically like just keep
the protein flowing at all times. But then when I stopped doing
that, it was sort of like I wanna lose some weight but I don’t want
to lose some muscle.
Ben: Yeah! Exactly. So I mean when dosed, during and in your insulin
sensitive workout window whey protein which would normally be
pretty insulinogenic meaning it could cause an insulin spike and
potentially lead to mobilization of sugars into the liver to get
converted into fatty acids, or potential for a little bit of insulin
insensitivity, that doesn’t happen if you take it in, for example,
right after a workout. So kinda going into protein mode post
workout is in most cases especially if your goal is building or
maintaining muscle pretty prudent. Of course some people take
this way out of control and consume way too much protein. For
most folks I haven’t found any benefit in any literature for going
above and beyond about 0.7-0.8 grams per pound. And for the
average person, about 0.55 grams per pound. And for most people
that comes out to about….
Brock: Per pound of body weight.
Ben: Per pound of body weight. And that comes to 20-30% of your
daily protein intake or your daily calorie intake is proteins. That’s
about as much as you need. But there are a few things that you
can do to ensure that if you’re doing intermittent fasting
compressed feeding windows, whatever you wanna call it, that
you are not putting yourself at risk of losing muscle. If you’re
doing workouts that are outside of that feeding window. Or if you
don’t want to have to be hustling to get breakfast in right away so
that you don’t lose muscle. One of the things that’s really prudent
to do is to make sure that you exercise with high blood levels of
amino acids. The cool thing about that is that also helps you stave
off central nervous system fatigue. It essentially competes for
some tryptophan that would normally enter your brain and cause
fatigue. When you got a full spectrum of amino acids going into
your body, you inhibit some of that tryptophan entry or the
binding of tryptophan to its receptors in neural tissue. So that can
help stave off fatigue, high blood levels of amino acids can help to
keep your brain from shutting down your muscles. It can help to
keep your muscle fibers and the amino acids present in those
fibers from being broken down for use as a fuel So I’m a big fan of
just using a whole amino acid source, usually about 5-10 grams
for each hour that you’re gonna work out is sufficient. So that
means if you are a morning fasted workout person and your
morning fasted workout is actually tough, you would do a master
amino pattern is what I use. There are other forms of amino acids
out there but what’s important is to look at the label and make
sure that it’s not just branched chain amino acid. So it’s not just
leucine, isoleucine and valine. You want all eight amino acids. In
some cases it’s nine depending on what nutritionist you ask. But
you want basically a full spectrum of amino acids, what are called
essential amino acids or whole amino acids versus branched chain
amino acids. So that’s one thing that I would do. And you would
still be able to maintain fat-burning in that scenario. I know a lot
of people are also turning to this bullet proof regimen where
they’re doing medium chain triglycerides which actually are really
good way to keep your body in fat-burning mode while still giving
yourself some source of energy like readily usable easily digestible
form of energy and they’re doing a bullet proof coffee approach
where they’ll put medium chain triglycerides into coffee,
sometimes a little bit of butter for that butyric acid component.
And then some people are doing collagen now in that and the cool
thing about that is that’s gonna act pretty similarly to these amino
acids that I just talked about. So for example, I know over on the
bullet proof coffee website, they sell this upgraded collagen stuff.
And collagen is pretty cool for anti-aging ‘cause it really assists
with hair, skin, nail formation, that type of thing. But it also…
Brock: Especially if you get it injected into your lips.
Ben: Yep! Exactly.
Brock: Get that Angelina Jolie look.
Ben: The collagen and the Botox. Boom! So that’s what they should do.
Ben: Anyways though, that stuff is pretty good because they source it
from pasteur-raised cows that don’t touched by drugs and
hormones. They’re grass-fed and it’s an enzymatically processed
collagen that leaves the actual protein peptides intact. So it
doesn’t have this really strong gelatinous taste that a lot of
collagen sources have but it still gives you those benefits of being
able to maintain anabolism or at least decrease the breakdown of
muscle while you’re in a fasted state. So if you’re one of those
people doing the bullet proof coffee type of approach, what you
could do is add this collagen to your coffee or even better yet so
you don’t damage it, just sir it in right after you finish blending
your coffee. Alternatively, you can just do your coffee and then
chew on 5 or 10 of these Master amino pattern capsules. Kind of a
couple ways you could skin the cat there. Doing both isn’t gonna
hurt you but I think it’d be a little excessive so I just do one or the
other. And then the other thing that I like to encourage folks to do
if they’re fasting and they want to kinda keep their body from
getting into almost like an acidic catabolic state is to use a lower
calorie green source, like a concentrated greens powder or greens
Brock: It’s not one of the meal replacement greens drinks but just
straight up green powder.
Ben: Yeah! Not like Athletic greens or Super greens or any of these
greens powders but I especially like this for the folks who are
doing 24-hour fasts which can be a pretty good fat loss strategy if
you do it just one or two times a month. But what I’ll have folks to
do that is do some green tea or some caffeine and then some
amino acids again to stave off too much catabolization of muscle
and then some greens to maintain pH and to give the body some
dense sources of nutrients in the absence of caloric intake. So like
Enerprime is one brand. Capra greens is like a powdered brand. A
few different ways you could skin that cat. But just a mix of
spirulina and kelp and chlorella and broccoli and just some of
these dense super foods without a lot of the fibers and the
carbohydrates and things of that nature. So I’d go amino acids, I’d
go collagen. I’d toss in some greens and you can keep yourself in a
somewhat anabolic state in the absence of doing big post workout
smoothies. But ultimately, if you wanna build muscle, you do have
to hit that window of around within about two hours after that
workout, two hours max getting in a pretty decent meal after that
fasted morning workout.
Brock: So you were mentioning earlier on right at the beginning you said
that if you’re doing the workout and it’s right afterwards you got
sort of that window before you get to – before the insulin actually
causes any problem, does that really depend on what kind of
workout you’re doing or how hard you’re working out?
Ben: Generally the harder that you’re exercising, the more insulin
sensitive that you’re gonna be and the higher your post exercise
oxygen consumption is. So, yeah absolutely, after a high intensity
interval training session with weight training, you’re going to burn
through more glycogen, you’re gonna be more likely to deliver
consumed sugars into muscle tissue in response to insulin versus
during morning yoga session.
Brock: That’s super convenient then ‘cause if you’re working out really
hard, you’re probably more worried about missing that meal or
especially the protein for muscle building so it gives – makes you
a little more bullet proof, too.
Ben: It does. But it’s psychologically can be a little bit tough ‘cause I
know for me if I do a hard morning workout, it kinda tends to
shut down my appetite a little bit. It’s almost like you get so
cortisolic and in such a fight and flight type of syndrome after a
tough morning workout, you sometimes have to force feed which I
find unpleasant so I simply don’t workout hard in the morning. I
just save it for the afternoon.
Brock: I see. I thought you’re gonna try and claim that you don’t work
Alexander: Hello, Ben and Brock! This is Alexander from Glasgow. I have a
question which is actually not for me but for my girlfriend who is
in her second trimester of her third pregnancy and she’s having
terrible trouble with her acne outbreak. I have followed the advice
I’ve gathered so far from listening to your podcast. Over the past
three years she stopped almost all trigger carbohydrates or mainly
carbohydrates and grains but there has been no change, actually
it’s been getting worse. And I wonder whether you have any
advice of what one can do. Thank so much. Love the podcast and
hope to hear from you soon. Bye!
Ben: You know what the thing that I found to be really, really helpful
for acne, Brock?
Ben: Going with the supersize me option at the drive through window.
It seems that just like all that oil -I think it somehow clogs up the
sebaceous gland and just completely gets rid of the acne.
Brock: I like to take the wrapper that was around the hamburger and rub
it on the most acne-prone parts of my face.
Ben: Yeah, that’s perfect, like the greasy paper bag.
Brock: It does an awesome job of exfoliating or something.
Ben: Hopefully, Alexander’s girlfriend hasn’t pulled into the
McDonald’s yet because we are kidding. We’ve done a lot of
previous episodes - we’ve done a - you have a beard, that’d be
Brock: Hmm. Rub it into the beard.
Ben: All of the previous episodes we’ve done on acne are over at
bengreenfieldfitness.com. I’ll link to them at
bengreenfieldfitness.com/277 but we’ve talked about dairy and
we’ve talked about how insulin can firm the sugars and the carbs
and the grains and it sounds like Alexander’s girlfriend is being
careful with now, how that can cause some acne issues. In
particular though, during pregnancy, this can happen and not be
related to dairy intake and not be related to insulin release from
grains and simply be a response to the natural hormonal
fluctuations that occur during pregnancy. You’re typically going to
get an increase in progesterone, you’re gonna get an increase in
estrogen and both of these can elevate everything from
proliferation of the actual sebaceous glands themselves which are
going to be the glands that can tend to become blocked and
clogged and cause acne. But simply elevated levels of androgens in
particular in any situation are pretty strongly correlated with
increased frequency and severity of acne problems. That’s why if
you go to a body building show, especially if it’s not a natural
body-building show, not only is everyone red-faced and farting,
but they also are typically covered in acne. So it’s just this
androgen response that can happen even if you’re being pretty
careful with your diet from just a hormonal standpoint.
Brock: Same reason why one of the side effects of going on birth control
pills is also acne.
Ben: Yep! Exactly. Hormonal fluctuations that can occur with that as
well. So the issue here is that when you are pregnant you do need
to be very careful with some typical acne treatments that I’m not a
huge fan of anyways. But retinoic acids that you’re gonna find in a
lot of popular acne medications like Accutane and Retin-A and
some of these, those are pretty toxic to the fetus. And even little
amounts or topical applications can cause birth defects. They can
increase risk of death. So you need to be careful with that stuff
when it comes to acne and I’ve got some other ideas for you as far
as how to counteract some of these acne that’s gonna get
produced. First of all, don’t feel guilty like you’re doing something
wrong in your diet because honestly once you start to churn out
these androgen –like hormones and that’s totally natural during
pregnancy, it’s just more likely to happen. So it’s more like putting
a Band-Aid over it and treating the acne from a natural standpoint
rather than necessarily trying to shut down androgen production
or counter that from a dietary standpoint assuming you’re already
eating healthy. So one of the things that can be associated with
high levels of acne during pregnancy are low zinc levels. And while
you do need to be careful with any form of supplementation
during pregnancy because just about anything that you take is
going to affect the fetus, just small amounts of zinc can help out
quite a bit. So I would look for a good absorbable zinc in some
kind of a multivitamin format like a prenatal. There’s a lot of
prenatals that are out there. You know, one of the ones I know
actually has an absorbable form of zinc in it. And when I say
absorbable that just means it’s chelated, in a way that makes it
more likely to be absorbed, in this case it would be zinc picolinate,
about 25 milligrams or so.
Brock: Does that mean they chelated the pickles?
Ben: Chelated the pickles. You got it! Just like it sounds. And this
particular prenatal also has some of the active forms of folic acid
like L-5 methyltetrahydrofolate and folinic acid which are the
non-toxic forms of folic acid. It’s got zinc in there. It’s got your full
spectrum of fat-soluble vitamins mixed in pretty good ratios.
There’s one made by this same company that makes this iron
biscocynate and that’s Thorne Prenatal. So they do a good job
with their stuff and I’ll link to that one in the show notes for you.
But zinc is one thing. Another thing in addition to all of the fixes
‘cause we have talked about tons of natural fixes on the show for
acne, but one of the things that I already mentioned that I don’t
really talked about a ton on the show before is coconut oil.
And for acne treatment because of its antibacterial and antifungal
effect, just a thin layer of coconut oil on your face about once a
day can make a pretty big difference. So you’ll want to use a good
extra virgin coconut oil as a topical treatment but that can have
some really, really good effect on overactive sebaceous glands, or
some of the bacteria that can affect acne production and that’ll
work really well. So when it comes to extra virgin coconut oil, the
one that I recommend is made by Nutiva. That’s one of the
organic, non-GMO forms of coconut oil. It’s cold-processed, it’s
not refined or deodorized or bleached. So you can guilt-free use it
when you’re pregnant and not have to worry about anything
topically winding up affecting the fetus. So that’s one that I’d
really look into would be the use of coconut oil. I would look into
the use of zinc and those would be a couple of the biggies in
addition to using something like that Thorne Prenatal vitamin
that I talked about.
Brock: So Alexander’s girlfriend could take a tablespoon of the coconut
oil for her aches and pains and then rub the rest on her face.
Ben: Exactly! There you go! And she’ll be born – her baby will probably
come out wearing a coconut bra.
Brock: The baby will come shooting out of her.
Ben: The lime and the coconut.
Chris: Hi, Ben! This is Chris from Maryland and I’ve been listening to
your podcast for about a year now. I’m 55 years old and just spiral
fractured my 5th metatarsal and I need to completely stay off my
foot for at least a month. I had been running and doing body
weight workouts. Do you have any advice to have a healthy
healing process and do you have any suggestions for workouts not
putting any weight on one foot? I sure would appreciate that. And
I appreciate all the effort you put into your research and the
sharing of information. Thank you very much!
Brock: Ah, Chris! That is a bummer! Stress fractures are the worst.
Brock: Not only do you have to deal with having the stress fracture but
you have to figure out why you got a stress fracture.
Brock: Which I think is worse.
Ben: One of the big things I found with stress fractures is simply having
feet that are really not anatomically ready for the rigors of running
on a lot of these surfaces like running on concrete, asphalt, stuff
like that. I’m gonna tell you what –I wanna give another podcast
shout out my friend Evan Brand runs this “Not Just Paleo”
podcast and he just did an interview with a guy named Dr. Ray
who is a practitioner over at Northwest Foot and Ankle in
Portland, Oregon. And they talked about how most foot problems
can be corrected by restoring natural foot function. That’s a pretty
good interview. I was actually recently on that “Not Just Paleo”
podcast as well. So if you go over there and subscribe, be sure to
check out my interview. But that’s a pretty good way to learn a
little bit about how to correct these foot problems ‘cause we’re
gonna talk about how to put a Band-Aid on this and stay fit when
– how to exercise when you have a foot stress fracture but
eventually you may wanna look in the why you have this in the
first place if it wasn’t just training too much, Maybe it’s incorrect
footwear. So a few things you can do and I have a whole article I’ll
link to in the show notes about staying fit with an ankle or a foot
injury. I have an entire Get Fit Guy podcast about this. But
essentially you’re looking at two different types of exercise.
Number one would be what are called open chain exercises for the
leg where you’re strengthening the leg without your feet on the
ground. So for example, that would be like machine leg extensions
and machine leg curls. And then what you would do is you
combine something like that with the ability to maintain
cardiovascular fitness and what’s called peripheral resistance or
the ability to really get muscles to pump blood back to the heart to
increase cardiac contractility and stroke volume and that would be
through super slow training. Super slow training is a really good
way to maintain some of your cardiovascular fitness especially if
you’re injured and you need to move a little bit more slowly and
carefully or you can’t run and jar muscles around or things of that
nature. So in the weight room for example, you could do regular
speed machine leg extensions and machine leg curls and then you
could do super slow chest press, super slow seated rows, super
slow shoulder press, super slow pull down, for example. And you
could even at the end of a circuit like that, hop on something that
is not stressful to the foot or that is low-impact like you could do a
60-second high intensity cardiovascular booster for-on the bicycle
or on the rowing machine or on the elliptical.
Ben: And one really powerful way to stay fit that I like is combining
super sets with cardio boosters. So an example of that is you do
machine leg extensions, you do machine leg curls, and then you
do 60-seconds as hard as possible on the bike. You go through
that 3-4 times then you move on and you do super slow chest
press, super slow seated rows, and then 60-seconds as hard as you
can go on the elliptical and then you do super slow shoulder press,
super slow pull down and then as hard as you can go on the
rowing machine, for example.
Brock: Hang on a second, when you say super slow, let’s say you’re doing
chest press, so you’re talking 10 seconds up, 10 seconds down or
30 seconds up, 30 seconds down?
Ben: About as slow as your joints can move. But in most cases I find
that I follow my breath and I go for 10 breaths up and 10 breaths
down, with some deep nasal breathing. So usually that means I’m
using about 5-6 reps so I am on one particular set for about one
and a half to two minutes.
Ben: That’s about how long a set would take. So time under tension is
90-120 seconds or so. And again there’s not a lot of evidence that
that makes you stronger or builds muscle but there’s really good
evidence in terms of peripheral resistance and cardiovascular
strengthening, which is why Dr. Doug McGuff actually uses it as a
therapeutical form of exercise for some of his patients recovering
from heart surgery, or trying to make their hearts stronger. So,
really cool stuff. So there’s that and then another non-impact form
of cardio would be water running and aqua jogging.
Brock: Oh! I knew you were gonna say aqua jogging.
Ben: Actually I did aqua jogging just yesterday. So I did one of my
favorite workouts. If I do need to do aqua jogging which is
breaking it up with swimming. So I got in the pool. I swam about
400 meters for a warm up and then I did ten hundred-meter
sprints with each of those sprints separated by 25 meters of really
hard intense deep water running. So back and forth between
swimming and running. That’s just a really good cross training
work out. Period.
Brock: It’s getting aqua jogging all alone is just so boring. It’s so good. It
really works. It’s great stuff. I use it for tapering sometimes
specifically taper week but it gets really boring so I like that
mixing it in the swimming.
Ben: Yeah, you mix it in and you grab an underwater MP3 player. I use
the one from underwateraudio.com and you just go and that kinda
keeps you entertained too when you’re jogging which I find in the
pool can be incredibly boring ‘cause there’s no change of scenery
like a treadmill. So you can do that and the reason I was doing
that was I’m training for this- I’m going to do a Spartan race in
Vegas this weekend. I’m racing in the Super Spartan in Vegas.
And I’m actually taking this one pretty seriously. I’m racing it as
an elite male. I’ve actually whipped myself into pretty dang decent
shape and I was doing a…
Brock: As if you’re totally out of shape before when you’re doing Ironman
Ben: I’m actually - I have to say that I’m in this mode right now. I’m in
pretty good shape. So if you’re racing against me in Vegas and
you’re listening in and you’re racing in the elite men’s wave, get
Brock: You’re going down!
Ben: I’m gonna bring it. Anyways though, I fell off of a very high set at
the playground so I got this playground I work out at and it was
raining and I slipped and I fell and I was all prepared to land on
the ground but then I hit one of those balance posts like those log
Brock: I’m afraid you were gonna say you hit a child.
Ben: No, no. I try and avoid it when there are children there. And
flipped me on my back side. I’m actually headed over to the
chiropractor after this to get adjusted ‘cause I’m so - I can feel my
pelvic joint is still out of alignment, Anyways though, so I can’t
run right now ‘cause I have this big old berry-size, not berry-size,
it’s like a baseball…
Brock: Doc, I hurt myself playing in the playground.
Ben: Basically it’s this baseball size bruise.
Brock: I fell off the monkii bars.
Ben: Yeah! So, and then I had to run home two miles after that so that
was really tough. Anyways though, where was I? Oh, so that was
why I was water running. So water running is really good for that
and the last thing that I would think about - I’m actually reading a
book right now and it’s called The Art of Learning. It’s a really
good book. It’s about this chess master who went on and became a
martial arts master. And he talks about how at one point in his
learning and his fighting, he broke his hand, and he had to start
using his other hand. And he was actually pretty surprised that
how after training with his opposite side, his side that was injured
still retained a great deal of strength and he could almost train his
opposite side just through visualization and through working with
the side that was uninjured. And he doesn’t talk about this in the
book but this is actually proven in Exercise Science. It’s called a
contralateral training effect where they have shown improved
blood flow and maintenance of muscle when you work the
uninjured side and so what that means is that even though let’s
say your right foot might have a stress fracture, you can do single
leg squats, single leg press, single leg closed chain exercises,
closed chain meaning your leg is in contact with the ground, and
even plyometrics and impact-type of stuff with just that left leg
and still get a decent crossover training effect for the right side.
So that’s another strategy that you can use. You don’t want to
overdo it because you can create muscle imbalances potentially.
But just a few times a week training that uninjured side can
actually be helpful.
Brock: I actually did that when I had wrist surgery on my left wrist. I
drank beer with my right hand. I just predominantly - I just used
my right hand for drinking beer the whole time. And lo and
behold when they cut the cast off, I was really good at drinking
beer with my left hand.
Ben: Yeah! Plus you train both your left and your right kidney. So…
Brock: Yeah, that’s fantastic!
Keerthi: Hi, Ben! This is Keerthi from San Diego. I have a PRK eye surgery
coming up next month where the corneal epithelium is going to be
removed and it needs to be regenerated after the surgery. Do you
have any recommendations from supplement point of view so I
could recover faster? I am thinking maybe supplementing with
collagen could help. I would also like to hear any opinions you
may have about the surgery. Thank you.
Brock: Corneal epithelium.
Ben: Corneal epithelium.
Brock: Corneal epithelium.
Ben: We did podcast 237, was like a whole podcast on Lasik eye surgery
and I know that that’s not the same as PRK eye surgery per se.
Even though they do use lasers in…
Ben: …that PRK eye surgery. But there are some additional things that
we didn’t mention in that podcast episode that I should mention.
So like I mentioned, PRK is a type of laser eye surgery. It’s a little
bit different from that one we talked about before. But essentially
it‘s a reshaping of the cornea using a laser. It’s a laser that’s on a
shark, actually. So the shark goes into the tank and they
manipulate the shark.
Brock: It’s called the surgery shark.
Ben: And what they actually do is they put a fish in front of the shark to
guide the laser. So…
Brock: Of course!
Ben: At this point they only do it on people with really large eyes
Brock: Huge eyes.
Ben: …it’s not super accurate at this point. So, anyways though, now
that Keerthi is extremely excited about his PRK surgery…
Brock: He’s like “Yey, sharks!”
Ben: First of all, let me say that I think , and I don’t wanna rain on your
parade here, Keerthi, but I think more people get eye surgery than
really need to. And if my vision ever starts to fail, knock on wood
it doesn’t yet, I try to take good care of my eyes. I use blue light
blocking, antiglare glasses. I spend time looking at the horizon for
about 5 minutes for every 25 minutes that I’m looking at my
computer. I work on my balance. I work on my visual acuity. In
my case I read music a lot to work on the movement of my eyes up
and down and to the side. But ultimately, if my eyes ever did start
to fail, I would focus on this even more structurally. So there’s this
old school method called the Bates Method in which you actually
train your ocular muscles in specific ways, the same way you
would train your legs at the gym. So that particular form of visual
therapy works on training depth perception, peripheral range,
how fast and how accurately your eyes move when you read or
when you scan, which is basically scanning movement training,
visual acuity, color discrimination, contrast discrimination. The
problem is it’s really old school. There’s this new version of it that
the folks over at Z Health put out and it’s called The Vision Gym
and it’s not only really useful for athletes who want to take things
to the next level. And I plan to put my kids through it once they’re
at about the junior high tennis level because I’d really like to use it
to help them enhance their tennis game.
Brock: That’s your retirement strategy, isn’t that?
Ben: That’s my retirement strategy. It’s -yeah! My retirement strategy
is spending whatever, I think it’s $97 on this Vision Gym and just
keeping my fingers crossed and turn my children into professional
Brock: The new Williams brothers.
Ben: So it’s the Brian brothers, actually. The Williams are the sisters.
So I actually do not want my twin boys to grow up to be…
Brock: To be the Williams sisters!
Ben: ---freakishly muscular African-American women. As cool as the
Williams sisters are…
Brock: Yeah! They’re fantastic! But not what you want your little boys to
Ben: Anyways though, the Vision Gym…
Brock: That’s a good segue. Are weird.
Ben: I’ll link to it in the show notes. But essentially it should be able in
most people to vastly reduce the need for eye surgery.
And even like my brother recently got Lasik surgery and I didn’t
know that he was getting it. When I found out later that he got it, I
was like, dude, I have no problems saying this to my brother, I
was like Dude, you should have talked to me, we probably could
have avoided you getting that. I would have bought it for him. It’s
a $97 program versus surgery. I mean, again I don’t want to rain
on Keerthi’s parade. He’s probably already had his surgery by the
time this podcast comes out.
Brock: That’s possible.
Ben: But I’m just saying check out the Vision Gym if you are kind of in
that transition. So either way though, let’s say he already had his
Brock: Conversely, I actually had RK - radiokeratotomy surgery back in
ninety, I wanna say ninety one and now it’s how many zillions of
years later and I still don’t need any glasses. I see 20/20. I’ve had
no complications. Well the only thing that I could even qualify as
a complication is I have starbursts like when I look at light, like a
streetlight, or a Christmas tree actually is extra pretty for me
‘cause when I look at the light I get six points that come out of it
where the scarring is left on my cornea.
Ben: Yeah! And I’m totally being a dirty hippie here because I’m just
being one of those people that’s saying, oh well if you don’t need
the surgery, why get it? But it is completely possible there are
gonna be zero side effects at all and you don’t have to worry a bit.
Brock: But one thing about my surgery is it was pre-laser. They used a
Ben: Okay, Gotcha!
Brock: And I’m not being a jerk either. Seriously, it was actually a
diamond knife they used on my corneas.
Ben: Nice! Just like what they used to steal the crown jewels in movies.
Brock: Exactly! (Whirring sound) What are you doing here in my eye.
Ben: So at the Ancestral Health Symposium last year, there was an
excellent presentation that’s available for free on the internet. It’s
over at Slide Share and I’ll link to it in the show notes. And it was
by Dr. Mehta. And she went in to a lot of the natural nutritional
therapies that work for improving the eyes and not only global
cognitive function but in particular ocular health. And these are a
few of the things that I would be doing previous to eye surgery
and also when recovering from eye surgery. So a few of the things
that she goes into are first of all trying to get unless you have a
known egg allergy, you shoot for the equivalent of about two egg
yolks per day. So I get close to that primarily from the fact that my
wife cooks a lot with yolks like that horseradish that I had with my
big-ass salad today that’s made with egg yolks. She does a lot of
her everything from baking to condiments to like the quiche – it’s
in stuff that she makes. I get close to the equivalent of about two
egg yolks per day by the end of the day. And that’s a really, really
good source of the lutein necessary for maintain good eye health.
Another thing that’s really good is to shoot for the equivalent of
about a cup of greens per day. About one cup. So collard, kale,
spinach, swiss chard, mustard greens, turnip greens. Again we’re
talking about going after in this case the zeaxanthin that’s gonna
help your eyes. So, and that can just be like a morning smoothie.
Theoretically, you can even just toss an egg into your morning
smoothie to kinda kill two birds with one stone. So about one
pound per week of some kind of an oily wild fish that you eat with
the skin. Salmon works really, really well for this. If you don’t get
about the equivalent of a pound of wild fish a week or that’s not
doable for you, the equivalent of about three tins of sardines per
week, so those sardines with the skin. If…
Brock: So far taking care of your eyes is delicious!
Ben: Yeah! Exactly! So if you can’t or don’t want the sardines, the other
option is they do a lot of these Barlene’s makes a fish oil and – I’m
blanking on another company - I think Natural Vitality does one
but there are these lemon-flavored fish oils that are really tasty. So
you wanna go through…
Brock: Pacific Elite makes one.
Ben: Yeah! If you can get about a tablespoon of those per day, those are
really good for the eyes, too. My kids use the – the kids call ‘em
liquid multivitamin and that one’s over at Pacific Elite Fitness at
pacificfit.net and that’s got this lutein and zeaxanthin in it as well
in a little bit lower ratios just ‘cause they’re kids. But that’s very
similar to that Norwegian fish oil stuff. So you’ve got egg yolks,
you’ve got dark leafy greens and you’ve got fish and some of those
volumes that I just mentioned. Now let’s say you’re travelling, let’s
say you live in an urban desert when it comes to good grocery
stores and good pastured eggs and wild-caught fish, you can head
over to your friendly local computer and hop on to the internet
and get yourself some lutein and some zeaxanthin.
I’m a bigger fan of the Whole Foods sources but if you wanted to
supplement with lutein and zeaxanthin, you’d want about a 5 to 1
ratio of lutein to zeaxanthin. So typically, we’re gonna find it in
nature in a 2 to 1 ratio. But in supplemental form, what Dr. Mehta
recommends is a 5 to 1 ratio. I wasn’t super clear during her
presentation on the biochemical reasons behind that but she
recommends is exactly, I can tell you, 10 milligrams of lutein to 2
milligrams of zeaxanthin. So 5 to 1 ratio of lutein to zeaxanthin
and I’ll put all that in the show notes as well. The only other thing
that I would recommend in addition to fish or fish oil, egg yolks,
greens and then if necessary the lutein or the zeaxanthin for
recovery from surgery in particular. And this would be what I
would use if I would get me a back surgery, or an eye surgery or
any type of surgery would be proteolytic enzymes. And those are
really, really good at healing up a lot of the inflammatory markers
and a lot of what’s called the fibrin that would be circulating in
your body post surgery from the wounds, and the scarring and
breaking through the connective tissue and all the things that can
happen during surgery. To a certain extent, that doesn’t happen
quite as much during something like a laser eye surgery. That’s
something that you get more of during a hip surgery or back
surgery or shoulder surgery. But my preferred form of protelytic
enzyme would just be this stuff called Recoverease. And it’s just a
blend of proteolytic enzymes and some amino acids and pretty
decent stuff. I used to use it post work out. Now I just use it if I’m
injured or laid up and I definitely use it post surgery. It’s just
called Recoverease. So about 8 of those per day would work really
well in terms of giving you a really potent dense source of
proteolytic enzymes for recovery.
Brock: One thing I should probably warn Keerthi that after I had my eye
surgery, I became color blind.
Ben: That’s kind of a big thing to know about…
Brock: No, I’m just kidding, I was born that way.
Ben: Dude! So why didn’t you say that before?
Brock: I just totally forgot.
Ben: You’re making you sound like a hippie clown. However, you
should also in case you wanna laugh a little bit about eyes, go
watch Legend of Rob Burgundy, an anchorman where he goes
blind and he’s like – “I drank half a bottle of catsup thinking it
was this fancy shot of NoDa Hop.” And his body is like –half a
bottle of catsup is like nine to ten gulps. How did you not realize
that it wasn’t wine? He’s like “I ate an ash tray thinking it was a
piping hot waffle.” He’s like - did you not feel the ash tray that it
wasn’t a waffle? And then it kinda slides downhill from there.
Actually in my opinion gets pretty funny. So there you go, go
watch Legend of Ron Burgundy. That’s my final tip for you.
Brock: Before you go blind.
George: Hi, Ben and Brock! There is George from Rhode Island. I have a
question about Gilbert’s syndrome, something that I was born
with. It’s a liver disease. I guess I have too much bilirubin in my
liver. I’m not exactly sure if I should be concerned about this. My
doctor says that it’s nothing to be concerned about. But just want
to hear your input. Thanks for your podcast and yeah, any
nutritional guidelines would be great. Thank you very much. Bye!
Brock: I actually went to school with a guy named Bilirubin.
Ben: I once knew a fellow named Gilbert. So…
Brock: There you go!
Ben: Yeah! Coincidence. Must be getting towards the end of the
Brock: Yes! And there’s your answer, George.
Ben: Well, fortunately, not to blow this one off too much. But from
most of the evidence that’s out there, you don’t have to worry that
much when you have Gilbert’s syndrome because it doesn’t seem
to cause many long term problems. So it’s this dysfunction, this
inherited disorder of the liver that causes an overabundance of
this substance called bilirubin. And bilirubin is normally present
in your blood in small amounts. And it’s a byproduct of the
breakdown of hemoglobin in old red blood cells. And that
breakdown product usually gets converted by the liver into a form
that gets excreted from your body typically in your stool. That’s
why of you have a lot of breakdown of hemoglobin, sometimes
your stool can be very dark or almost black. And if you have
abnormalities in the breakdown of hemoglobin, it can cause blood
levels of bilirubin to rise above normal in which case this would be
an issue. But if you’ve got Gilbert’s syndrome and you simply have
this inherited abnormality that causes reduced production of the
enzyme involved in processing bilirubin, it doesn’t seem to be that
much of an issue. It doesn’t seem to cause that many issues as far
as the liver or the kidney is concerned. Now there was one study I
was able to find where Gilbert’s syndrome was linked to increased
risk of gallstones.
We’ve done podcast episodes on gallstones before and taking care
of the liver and kidneys from that standpoint so I mean if you
really wanted to, you could go after it from that level of just
making sure that you include some things that are gonna help
with gallstones. And in that particular podcast that we did, what
we recommended was you use some bitters before you have your
big meals, especially meals that are heavy in fat. And you
potentially even use like a bile salt supplement like ox bile for
example and bitters, yes, those are the same things that you would
add to a dirty vodka martini.
Ben: You actually use those before a meal. And then some digestive
enzymes like Caprazymes is the stuff that I keep around if for if I
need a little bit of –if I’m gonna eat a huge steak and I just don’t
want to feel a bit too full after that steak, I pop a couple enzymes
beforehand just to step up the digestion a little bit. And those are
some of the things that can help out a little bit with gallbladder
and with or without gallstones.
Brock: And the reason you’re going after the gallbladder is ‘cause
gallbladder’s where bilirubin is manufactured, right? So
gallbladder kicks out, liver takes care of it generally.
Ben: Yeah! And a few of the other things that you can think about or
just like using some lemon juice like drinking some water that has
a squeezed lemon in it during the day and that can be a really
helpful digestive as well and help to lower bilirubin. Curcumin is
not bad like using some turmeric powder or using that curcumin
extract and that’s something that’s helpful to have around
anyway. I mean a lot of these things like lemon juice or curcumin,
these are- I’m not worried about a high bilirubin count personally
or gallstones, but these are just some things I work into my day
anyways, it’s just these natural things that you can do. So I always
got a few lemons here and there that I can have some lemon juice
now and then. I keep a lot of turmeric around and curcumin. I use
the digestive enzymes. I don’t use bitters or bile salts. If I have
some bilirubin issue or some gallbladder issues, I would. So that’s
something else to think about. And those are some of the biggies.
But ultimately, I wouldn’t be worrying that much, man. If it’s just
Gilbert’s syndrome, you could play your cards safe when it comes
to the potential for gallstones but George, I would not be too
worried unless you run into Brock’s friend Bilirubin in which case,
dude, it’s probably a little bitter and nasty based off of what his
parents named him.
Brock: I agree.
Ben: Or was it – was it just Bill Irubin? Was it Bilirubin was actually his
Brock: That was it. That was - it was just one name. He’s kinda like don’t
Ben: That’s too bad.
Brock: Is it wrong if I wanna know what color George’s poop is?
Ben: No. No, that’s completely natural for guys to wanna know the
color of other dude’s dung.
Brock: Well, you know that an excess of bilirubin will turn your poop
Ben: Oh, I see what you’re saying. Yeah that will be a helpful piece of
information. But we already know that he’s got a lot of bilirubin in
his liver. It’s likely that some of that is basically elevating levels of
unconjugated bilirubin in the bloodstream and some of that may
actually pass in the stool. But again, there’s no evidence that it
causes some serious issues in the case of Gilbert’s syndrome. So…
Brock: And on that note, let’s take a look at our iTunes review before we
talk about poop too much, man.
Ben: Cool! And by the way, if you leave an iTunes review, you can get
the brand new Ben Greenfield Fitness gear pack. We actually ran
out of – we ran out of beanies. If you’re waiting on the care
Ben: I got some new ones ordered.
Brock: The beanies are the best part.
Ben: They do cost some money for me to order those like we spent a
few thousand dollars on Ben Greenfield Fitness gear this year. But
the thing is if you support the show by going to
bengreenfieldfitness.com/gear, we can break even on that and it
allows you to help support the show. So if you do listen to the
show, think about that. Just go on –put in an order for our beanie,
our sweet t-shirt which I’m actually wearing right now and you
can do all that at bengreenfieldfitness.com/gear. So check that
out. Support the show. And if you just wanna get your name
tossed into the hat to win some gear, head over to iTunes and
leave your review. And I think Brock’s got one picked out for this
Brock: Yeah! There’s one from Slamm. Slamm311. slamm311. It’s got two
Ms so it’s hard to say. Slamm. And the review says, “Ben and
Brock give me so much information on health, wellness, and
fitness that I’m now going to school, to become a personal trainer
and continue on to other nutritional certifications. They’re
amazing and as long as you can get through the lady at the
beginning who talks to you like you’re dialing into a 900 number.”
Brock: It’s funny that you say that, slamm311 because that lady is your
Ben: I wouldn’t know, I’ve never called a 900 number.
Brock: Me neither.
Ben: Yeah! Just in case my wife is listening in to this podcast. No, that
lovely voice is Kelly who does our voiceovers. And Kelly is not a
porn star. She’s just basically your 900 number lady.
Brock: She just plays one on TV.
Ben: Yeah! However, if you’d like Brock and I can do our best 900
number lady impersonation to play this show out. So,
_____(1:25:35.1). Thanks so much for listening to the Ben
Greenfield Fitness show on the bengreenfieldfitness.com/277.
What are you wearing?
Brock: I’m wearing hockey skates and nothing else.
Visit bengreefieldfitness.com for even more cutting-edge fitness,
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