Podcast #291 from http://www.bengreenfieldfitness.com/2014/08/291-morning-vs-
Introduction: In this episode of the Ben Greenfield fitness podcast: Five Fitness
Tips For Newlyweds, Using Jack Daniel’s Running Formula, Morning
vs. Evening Workouts, The Benefits of Protein Fasting, and How To
Fix Bad Posture From Working On A Computer and much more.
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 triathlete, or you’re just trying to shed a few pounds, get
ready for non-run-of-the-mill, cutting edge content from
Brock: Beep, beep, beep, beep, beep, beep, beep! You know what I’m doing?
Ben: Ah, no. I give up.
Brock: I’m a moving truck that is backing up.
Ben: Oh! Yes. You’re alluding to…
Brock: That should be a familiar sound to you.
Ben: You’re creatively alluding to the fact that I am surrounded by moving
boxes right now.
Brock: Uhmm, I was going to make a sound like a box so I thought I’d choose
the truck instead.
Ben: Yeah, box sounds are tough. I got it now. I get the truck.
Brock: My humor is just too high, bro.
Ben: That’s what the moving truck sound like in Canada huh?
Brock: Yes. Exactly just that dude. It’s a French guy strapped to the back of
the truck yelling beep, beep, beep.
Ben: Doesn’t it yell in a French accent? So, it’s a little more like beep, beep,
Brock: That’s racist.
Ben: Sorry. So yeah I’m moving on Friday. I’ve got the entire house
packed up literally, we’re living out of boxes right now and we’re
moving into our new home that we’ve been hacking together for the
past year out in a forest in Washington so we’ll disappear up to there
and you know what? It might be the best part about this for our
Brock: I thought it was the French guy strapped to the back of the truck.
Ben: Inside a French guy strapped to the back of the moving truck is…
Brock: What’s the best part?
Ben: My new office is soundproof.
Ben: So yeah!
Brock: No more dog’s barking, no more children screaming in the
Ben: Yeah, it looks out into the forest and the tamarack trees and
everything and it’s soundproof so no toilet’s flushing, or dog’s
barking. So, it will be nice!
Brock: Hey, to anybody who hasn’t listened to the latest Obstacle Dominator
podcast. If you listen closely when nobody’s talking, you can hear
crickets. I don’t know who’s in that was on but it was very soothing.
Ben: That’s actually the sound of our complete lack of listeners to that
Ben: So, Brock, you were telling me about how we’ve gotten some
complaints about typos on my twitter feed?
Brock: Yes. Yeah, people writing back to you sending out things to like Plos
One or Pubmed or Biohackers blog and correcting like say, “Oh,
you’ve got a spelling mistake in the third paragraph. You’ve
Ben: Oh, all of the article? Yeah, I don’t actually write all the articles that I
Brock: Not all of the articles. Especially not the ones that are scientific
studies on Plos One.
Ben: That’s right. I just read the articles and tweet to them. So, these are
Brock: These are the tweeted articles that you…
Ben: These are them. I take no responsibility for spelling mistakes. The
first one, actually this was a really interesting article that I think
anybody actually I think anybody should go and read it, but especially
people who are dealing with resistance to the ability that lose fat
really need to go read this because it was one of the best synopsis of
all of like the hidden reasons that you’re unable to lose fat that I’ve
ever seen laid out in a really nice scientific format. So, it’s a
reallygood article. It appeared in the Journal Obesity Treatment and
the title of the article is “What Are We Putting In Our Food That Is
Making Us Fat?” Food additives, contaminants and other putative
contributors to obesity.
Ben: I think we all need to use the word putative more.
Brock: Yeah. I need to tattoo that on my arm.
Ben: What does putative mean?
Brock: I’ve no idea actually I was hoping you do…
Ben: I can admit that I actually don’t know what the word putative means.
Brock: Alright. I am looking it up.
Ben: Okay. You look up the word putative while I talk about this actual
Brock: Generally considered or reputed to be.
Ben: Hmm, there we go.
Brock: The putative father of a boy of two. Hey, that’s you.
Ben: Thank you for using innocents, Brock. So, what this article goes into
are all of the non-traditional factors that can contribute to obesity and
it goes in into a bunch of them that go above and beyond what we just
find in our food like emotional stress, sleep deprivation, disruption of
circadian rhythms, composition of the gut microbiome, oxidative
stress, medications, the average temperature in your home,
environmental toxicants. It goes on and on before it even gets to the
So, first of all that’s really interesting. Just being able to look at the
actual scientific evidence about how something is simple as the
temperature in your home and consistently living in a comfortable
environment has been scientifically shown to contribute to your
ability to be able to lose or not lose weight. And then, it jumps into a
lot of the things in foods that could - not just cause obesity but also
things that could prevent obesity and some of the differences between
the two. So, for example they do mention that there are some things
called hydrocolloids that they put in food like guar gum, and
something called β-Glucan and those can actually help to increase
satiety and reduce caloric intake because they have these bulking
properties. And these would be things that could actually help you to
stay fuller for longer. They also point out all the evidence that all the
color compounds and things like grapes and purple corn and
blueberries and plants that the anthocyanins in these things, that can
help to prevent obesity as well. We always think of these as
antioxidants but they’ve also got some pretty cool anti-obesity
properties also. But then they point out that there are subtle
differences in these compounds that you also wanna pay attention to
like I mentioned how bulking agent like guar gum or beta-glucan can
help you to lose weight by increasing satiety. If we look at another
common bulking agent – one called carrageenan which you’ve
probably seen before, you’ll find it in some coconut milk, you’ll find it
in a lot of package compounds. It’s in things like – even ice cream,
you’ll find it in coconut ice cream, or what we called vegan ice cream.
That’s actually been shown to contribute to insulin resistance
compared to something like guar gum. So, it’s really interesting. All
these slight and subtle nuances that you can look at in terms of food
additives. Now, some of the biggies that actually do directly
contribute to obesity that go above and beyond the ones that we’ve
already know about right? Like high fructose corn syrup, sucrose, and
trans-fats like we all kinda sort of know that maybe we shouldn’t be
eating those but it delves into the scientific literature that shows us
things like sodium benzoate which you find in fruit juices and salad
dressing. That can decrease leptin release which is one of the things
that’s responsible for regulating appetite. It talks about sodium
sulfite, which you find interestingly in wine which can actually cause
what’s called a lipopolysaccharide-induced interleukin-6 secretion
which causes, I know…
Brock: Makes me gasp.
Ben: … the sharp intake of breath like you know what it means. (laughs) It
just sounds bad.
Brock: It sounds terrible.
Ben: Anyways though, that – if you listen to the podcast episode that we
did with Dr. Cate Shanahan, that type of inflammation, any type of
inflammation really keeps fat cells from dying. So, when you exercise
or when you like maybe do some fasting and some cold exposure, all
that stuff can cause fat cells to die but it won’t happen if you’re
inflamed and sodium sulfite which you do find in a lot of sulfite-rich
wine – it’s a preservative that they add to wines that’s something that
can inhibit that process from occurring. There’s something other…
Brock: I’m sitting on the couch wearing my cool, fat burner vest and having a
glass of wine at the same time they’re sort of negating each other.
Ben: You know what? I actually drink ice water when I’m wearing that vest
Brock: I thought you’re gonna say iced wine.
Ben: (laughs) No. But there are some wines like a lot of organic wines,
they don’t have this sodium sulfite in them. So, again I’m not saying
you shouldn’t drink wine. I’m just saying you should kinda choose it
carefully. So, some other things that they talked about like what are
called perfluorinated compounds. A lot of people out there like Paleo
enthusiasts and stuff, they’re eating sardines. If you’re eating
sardines that are not like the organic sardines, packed in the healthy
cans like the Bela brand is a good brand or like the Wild Planet
sardines would be another. They’ve got this perfluorinated
compounds in them which are actually stored in adipose tissue. So
your body makes new fat cells to store what’s you’re getting in your
can of sardines if you’re just choosing whatever happens to be on sale
at the grocery store. So, I mean I don’t wanna be the person who’s
just like trying to scare tactic people into worrying constantly about
the food that you’re putting into your mouth but this stuff does matter
like if all you’re doing is shopping at Cosco in the bargain bin at the
grocery store, you’re saving money but if you’re trying to lose weight,
you may want to consider choosing the stuff that has the better
ingredients and then of course trying as much as possible to choose
the stuff that doesn’t need any of these ingredients added to it at all,
you know. The shop-at-the-organic-farmer’s-market approach when
you can and again I know people now have the ability to be able to do
that but I mean like, there are sources out there.
You can order organic bone broth from thebrothery, you can order
like organic meats from U.S. Wellness Meats. I mean, even if you live
in a complete healthy grocery store oasis like you know, I don’t know,
downtown Las Vegas or something. Probably our podcast listeners
were living in the Trump Tower. You can still find some healthy stuff
so go read the article. It’s interesting, we’ll link to it in the show notes
at bengreenfieldfitness.com/291. Another interesting one for you
female triathletes out there. I tweeted…
Brock: Oh! You pissed off a lot of ladies on facebook. Did you read the
comments in there?
Ben: Just briefly. I haven’t got…
Brock: There’s a lot of word “uterus” I’ve never seen it come up that angrily
and that often in a thread in my life.
Ben: Uhm, so this research team at Loyola University – they looked at a
bunch of female triathletes and released a new study that found that
female triathletes are at risk of pelvic floor disorders like urinary and
bowel incontinence, female athlete triad syndrome, menstrual
problems, abnormal bone density and at a way higher level than
“normal” members of the population. They found that one in four
female triathletes had at least one symptom of female athlete triad
syndrome which is low bone density and eating disorder and irregular
menstruation. So really, really concerning factors here and I mean
the whole pelvic floor disorder issue. I see that a ton in the female
athletes that I work with. Even if you don’t see hormonal imbalances,
you see low back pain, you see sciatica, you see urinary incontinence,
you see pelvic floor issues and honestly, a big, big part of this I find is
that female triathletes are omitting or however you wanna look at it
committing two errors: number one, they aren’t lifting heavy stuff
enough so they don’t develop that type of core strength, that type of
inner strength necessary for the body to be able to withstand the
buffeting that takes place with the chronic repetitive motion of
running and cycling especially and then the other thing that they’re
not doing is they’re not eating enough good nutrient-dense food. You
know, and instead opting for scallions and dark chocolate. So,
basically I think that any female triathlete should go and read this
article and it certainly gives me pause when I see the number of
female endurance athletes that have pelvic organ prolapse which is
the bulging of one or more pelvic organs into the vagina and I’m
quoting that half of the study. So, that doesn’t to me sound like a very
pleasant thing. So if you are concern about the bulging of your pelvic
organs into your vagina or you’re a female athlete or someone looking
again to triathlon, like I’m a triathlete and I’m all for triathlon but
man, you’ve got to take care of your body, you can’t just go pound the
pavement and swim, and bike, and eat the average endurance athlete
diet and expect for your body to withstand the rigors for that. So I
mean, it’s one of the reasons that I wrote and I tweeted this, it’s one of
the reasons that I wrote like my Tri-Ripped Triathlon Training
Program – that’s like a combination of weight training and really
nutrient-dense eating and triathlon training and it’s also one of the
reasons that I wrote my Beyond Training book. You need to take
advantage of those resources if you’re gonna go out and do this to
your body. So, study finds female triathletes are at risk of numerous
health complications. Check it out.
Brock: And not their uterus falling out.
Ben: Uhm, yes, yes. That people are saying that their uterus is gonna fall
Brock: Well, that’s the old belief. That’s why the women left the marathon
and the Olympics until like 15 years ago or whatever it was because
there was a rumor that their uterus would fall out so that was the first
and that people sort of jump on this whole – this article about.
Ben: Just like fall out and start flopping around in the street?
Brock: I guess they rush very often to the forest.
Ben: Into the bushes? Wow! Alright, we just offended a lot of women.
Brock: Yeah, we offended the French and now we offended the women.
Ben: Anyways, this next study is applicable to both sexes. So, this was
really interesting. It appeared in this week’s Journal of Strength and
Conditioning Research and what they did was they did a systematic
review of all the different studies out there that look at what happens
to your heart rate when you’re exercising in the heat. And the
interesting thing was that once you put all of the studies together that
looked into your heart rate and exercising in the heat and the actual
percentage of your body mass that you lose whether you’re losing one
or two or three percentage of your body mass during like a run or a
marathon or a tough workout in the heat or a triathlon or something
like that, they actually came up with an equation that shows that on
average for every one percentage of your body mass that you lose,
your heart rate is going to rise by 3 beats per minute.
Now, I’m not just saying this to be nerdy and wear my math man
propeller hat. The reason I’m doing this is or saying this is because so
many people go into – let’s say like, let’s say you’re doing ironman
triathlon right? So, you go in and you have this heart rate that you
plan on being at for the marathon but by the time you get to the
marathon of that triathlon you have lost 2% of your body mass which
is not unreasonable, okay? So, especially if you’re competing in the
heat. Oh, that would mean that whatever heart rate you plugged into
your heart rate monitor that’s like your goal heart rate zone for that
run, it’s gonna be because there’s a 3 beat increase in every 1% of
body mass lost, it’s gonna be 6 beats off, right? So, if normally under
normal circumstances your money zone, that you know you can run a
marathon really good at is a 142-148 beats per minute. Well now it’s
gonna be a 148-154 beats per minute because it’s gonna change by 6
beats. The way that you can practically apply this is if you’re training
for some kind of an event, then during some of your training sessions,
weigh yourself before and after, figure out how much body mass you
lose when you’re taking in about how much water you plan on taking
in during the event and then adjust your heart rate accordingly. Like
plan ahead and know, “Okay well, technically I need to shove all my
heart rate zones forward by six beats or forward by nine beats based
on the fact that by the time I start this run or as I’m getting into this
run or when I’m half way through this run, I’m gonna have lost 1-2%
of my body mass.” So, really interesting!
Brock: That’s really good.
Ben: Yeah, so it’s a little equation – 1% body mass loss, three beats per
minute. So, get out your calculators, people!
Ben: So Brock, I just got back from the Ancestral Health Symposium in
Brock: That sounds like such a nerdy, douchey, weird, kinda thing. I’m
jealous, I’m kinda wanted to be at it but just – they speak a new
Ben: Yeah, well we’re ancestral, we were healthy, we sat out in a campfire
and dipped cricket protein cookies and camel milk and we actually
did have cricket protein cookies and camel milk by the way.
Brock: So, if they called it “The Cricket Cookie and Camel Milk Symposium”,
I’ll be all over it.
Ben: (laughs) Anyways though, all the videos from that are available. I
don’t even know if I’m suppose to say this, I’m not sure if they’re
published or not…
Ben: Anyways though, if you go to the show notes at
bengreenfieldfitness.com/291, I’ve got a link in there over all the
other videos if you weren’t able to make it, you wanna check out the
videos from the Ancestral Health Symposium. They’re actually some
really interesting talks on like how to stimulate our ancestor’s lifestyle
with the type of resistance training and like the length and intensity of
our cardio intervals. There’s talk about how to raise our kids more
ancestrally from an educational standpoint, how our hunter gather
ancestors would have learned most efficiently and how we can
replicate that in our lives. So, all sorts of cool stuff. I’ll link to the
videos, check them out.
Brock: Okay, I take it back. That sounds cool. It doesn’t sound fishy.
Ben: It was, it was cool and then there was a camel milk too. Which I
Brock: Was it good?
Ben: Uhm, it was good once you kinda got over the hump of drinking
Brock: Think of us. Think of people’s faces as you drink it.
Ben: Yup, okay so anyways, a few other special announcements: I’m gonna
be – this entire next week for those of you who happen to be near
Encinitas or San Diego, I’ll be down at Mark Divine’s SealFit Camp so
if you wanna just watch me suffer. Apparently it’s open for viewing to
the public when we’re out there on the grinder and stuff suffering. So,
you can actually go watch me get the crap kick out of me down there if
you happen to be near San Diego and you wanna drop in to the Seal
Brock: It would be kinda be fun to watch actually.
Ben: I’ll wave to you as I’m immersed in ice water…
Brock: Waving with one hand and wiping the tears away with the other.
Ben: Next, I will be on September 21st to the 23rd, I will be speaking at the
You can check that out at the 431project.com. That’s over in Vermont
and it’s this big Ted Talk style event that takes place on this farm and
awesome cuisine, world class wine list, I’m sure they don’t have
sodium sulfide in them, really kind of exclusive high-end summit. So,
you can check that out at the 431project.com – it’s gonna be pretty
cool. I think maybe even Richard Branson is gonna be there. So…
Ben: Yeah, so crazy. And then September 25th to the 27th, also in Vermont,
I’ll be speaking at the Vermont Traditional Foods and Health
Symposium and it’s like that little farm out there. So, I think that also
looks like a great event so if you happen to live in the Vermont area or
you want to – I don’t know, some stranger isn’t go to Vermont. Those
two conferences, will be there.
Brock: It’s beautiful on the fall. Isn’t that where people go to look at the
leaves change? Except it’s not quite late enough from the seasons to
see it at.
Ben: I just usually go to the park downtown to watch the leaves change but
you could also fly to Vermont, I guess. Ah, September 26th to the 28th,
I’ll be in L.A. speaking at Dave Asprey’s Bulletproof Biohacking
Conference. Actually it’s in Pasadena…
Brock: Yeah, close enough.
Ben: …which I think is pretty close to L.A. – yeah, so you can check that
out at I think it’s bulletproofconference.com. We’ll put links to all
these things and these dates in the note shows in case you happen to
be around any of these places. And then, if you’re gonna be in Kona
during Ironman Hawaii. Go register to hear me speak on the
nutrition myths of endurance and ironman training and that’s going
to be at the Ironman Sports Medicine Conference. I’ll put a link in
the show notes over at bengreenfieldfitness.com/291 where you can
register for that. While you’re at it fly down to Hawaii and watch the
superbowl of triathlon which is actually pretty amazing. All of that,
we will put links to over in the special announcements. Did I miss
Brock: I don’t think so. I think you told me things I didn’t even know.
Ben: Hmm, that’s easy to do.
Brock: Nice guy!
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Listener Q & A:
Robbie: Hi Ben, my name is Robbie Stryle and I’m calling you in behalf of one
of your biggest fans and my soon-to-be-wed brother, Marco. His
fiancé, Jasmine and I were wondering what your top marriage tips
would be for someone who loves all things: triathlon, nutrition, and
Brock: Don’t do it, Marco.
Ben: Uhmm, yes Marco, run.
Brock: I don’t know Jasmine but she – I’m sure she’s evil.
Ben: I’m sure she’s a nice girl but, yeah. No, seriously though I mean like if
you’re getting married, probably the best things I could recommend
to you would be to get like a little tandem bicycle for two and may be
a – if you’re a triathlete and you’re into triathlon which is sounds like
you are, Marco, maybe like a swim tether, you could tether each other
together and one of those leashes for running, so that would also
work well so you’ll have to stay together when you run. No, I’m
kidding. You don’t need a tandem bike and swim tether and a
running leash to be happy. I would say…
Brock: Now you could just go straight for the surgery and surrender yourself
to the other person.
Ben: I’ll give you 5 tips. I’ll give you five kinda newlywed fitness tips and
I’ve been happily married for 11 years so I haven’t messed up yet but
I’ll give you a few other tips that I wish I’d have known when I got
married. The first things…
Brock: Eleven years?
Ben: Yeah! Eleven years, man.
Brock: Yeah, I’ve had a t-shirt for longer than that. That’s not impressive.
Ben: So, first of all, this is kinda more of a nutrition tip than a fitness tip
but I would say, first of all, cook together. When one person does the
cooking in the home, it really does create a little bit of a disconnect
and possibly if it’s Jasmine doing a lot of the cooking or you I guess,
like a little bit of resentment too. So I try and cook one to two times a
week in our home. So, Jessa definitely does cook more than me but
the boys and I have the nights where we will get together and we’ll
cook something new and yeah, sometimes it is just like scrambled
eggs when I’m cooking with the boys. But then I also go out of my
way and I try and pick one dish that I come across on a website or in
one of the cookbooks – I think I get like 10 cookbooks a week sent to
my door from different publishers and so it’s pretty easy for me to just
open the page and find something that looks good and make it but
cook together too, don’t just have one person do the cooking and
don’t just step in and kinda cook your own meals every now and again
or be the person that cooks every now and again but also find things
that you can make together even if one person makes the salad and
the starch and another person kinda like does the meat dish,
Spending time in the kitchen and cooking together, and flirting, and
hanging out, that’s one thing that can really help you out and you’ll
learn a lot about nutrition together as well. And one of the things that
I noticed when people have been married for a while and sometimes
will come to me for nutrition and training advice. One of the first
things I hear is, “Well, I’m onboard but my wife isn’t or my family
isn’t”, and a big part of that is because they didn’t cook together or
sometimes they don’t eat together, they don’t enjoy a lot of the same
foods together and eventually there’s this huge disconnect. So, just
start off by making it a really good habit to just cook together and
kinda eat a lot of the same things and be on the same band wagon
when it comes to nutrition. The next thing I would say is exercise
together when you can. My wife and I will still do this like we will still
go outside in the driveway and do our sandbags and our kettlebells
and lay our yoga mats out in the driveway next to the car and just do
our workout while the kids are out there running around and playing.
It’s a great example for the kids and it also kinda brings us together.
We actually – it’s almost like our relationship grows the more that we
work out together because it’s just like you know, we give each other a
big sweaty hug and a high five after the workout and getting your
partner on board of working out with you rather than having against,
similar to cooking like don’t have your cooking be just your cooking
and your special diet, share it with your spouse. Same thing with
working out, if you’re kinda doing a similar workout program, maybe
even signed up for a similar event or activity. That can really help
keep you together. So, I’ve got an article that even has a bunch of
partner-based exercises that you can do together and I mean, you can
do everything from partner carries uphill and then you switch and the
other person carries to partner Rose where you’re both seating on a
stability ball facing each other with an elastic band, to partner pull-
ups where one person is straddling, the other person with her arms
extended and that person who’s laying down on the ground is doing a
pull-up and then you switch. There are all sorts of partner exercises
that you can do. I’ll link to this article that I wrote over on the show
notes with five of them. But partner exercises are really good to do
and it’s actually pretty fun to be able to lift your partner and it’s pretty
tough actually to lift a dead body weight rather than lifting a barbell
or dumbbell or something like that. And by dead body weight what I
mean is… a body weight that – you know what I mean anyways. Oh
Filly, don’t kill your spouse. Okay so, the next thing that I’d
recommend is to plan activities that require physical activity. So, we
plan things like trips to sky high, trampolining, indoor trampolining –
what do they call them – trampoline stadiums where you jump
around, jump into the foam pits and you played dodge ball and you
just bounce around. We do trips to play lazer tag, we go out to our
land and with the kids we play capture the flag and this double up as
workouts but they’re also activities that we do together and they go
above and beyond just playing video games or watching a movie or
catching up on tv. I mean, even as something as simple as hiking over
to the river and jumping in the river and swimming around a little bit
and getting out. These are things that if you plan out – I think I’ve
talked about this before on the podcast, maybe I have but even sex,
like we’ll plan out sex. Meaning that that morning we’ll like make out
real quick in the kitchen and you know, I’ll slap her butt at lunch and
then there it’s just like you’re almost like planning and anticipating all
day because if you plan it out, then it’s a lot more likely to happen.
And the same thing with physical activities and activities that you do
together like if you say in the morning, “Hey, let’s go for a walk or let’s
go for a hike after dinner”, or you plan something like that, you are a
lot more likely to do it rather than just like flop on the couch to pull a
pullo or you know, to watch a movie or whatever. So, plan out
physical activity so you can break up the routine of just sitting around
– that would be number 3.
Brock: You know, for a bit there I was going to say this is a whole different
side of you that I’ve never seen before the romantic side until you
said, “slap her ass”, as a romantic gesture. I was like, “You know
what? that’s Ben.”
Ben: Yeah, yeah. Jasmine, you can slap his ass too.
Brock: There you go. Yeah, that fixes it.
Ben: So, I hardly eluded to this but sign up for activities together. Jessa
and I usually half a dozen times a year, we signed up for the same
event like together we’ve already done this year one triathlon and two
Spartan events. Just the fact that you’re signed up for an event
together whether it’s a cycling event or a crossfit workout or a local 5K
or whatever, that automatically will start to align your physical
activity interest and the likelihood that you’re gonna train together.
So, ever since we’ve been married, I don’t think a single year has gone
by that Jessa and I haven’t had at least one big event like a day-long
adventure race or triathlon or something that we’re both signed up
for. Training for together, driving two together, experiencing
together and that’s really kept us from growing apart from each other
in terms of our physical activity goals. I just think that when you’re
training for an activity together, you’re much more likely to keep your
exercise interest kinda aligned. So, sign up for an event and get your
spouse signed up for an event too and that’s really important. And
then the final thing is –and I just got done writing an entire book
about this. It’s like a few bucks on Amazon but get your kids onboard
once you do have kids and make them a part of exercise, make them a
part of the workout and at least one workout that we do every week is
with the whole family. It’s at the park where we’re running around
doing – you know, partner carries, and push-up on the park bench
and balancing on the fence and box jumps up and down on the park
gazebo but the kids are in tow with us in making exercise and physical
activity and working out. Again, part of being a family – that’s
enormously important. And again, I just see too many people who I
counsel and who I consult with, or just off to their own thing and their
family is just like, they’re almost like the lone wolf apart from their
family because they’ve signed up for this event on their own. They’re
like training for an ironman triathlon but their family isn’t really
even interested in triathlons or interested in physical activity and it’s
a little sad. And frankly, I think that if you as a newlywed, put
yourself in this situation where you’re planning and getting your kids
onboard, you’re doing events together, you’re training together,
you’re planning physical activity, you’re cooking together, then you
can do a lot better job staying together and I really, really wish that I
can do a Dr. Phil accent because I feel like I was just Dr. Phil.
Brock: I’ve never seen Dr. Phil but I do feel like that so – that’s something
that he would have said.
Ben: He kinda has a southern accent but I’m not – I probably sound right
now more like a scary hick than Dr. Phil. So, I’ll shut up and we’ll
move on to the next question.
Ignacio: Hello Ben and Brock! This is Ignacio from Ontario, Canada. My
question is as follows: I keep reading and hearing that a lot of ultra
trail runners train based on elevation and time more so that they train
based on distance. I’m thinking about training for a 50K trail run,
quite hilly actually, and I’m trying to think about what’s the best way
to incorporate elevation and time rather than distance and see if this
translation is actually possible because most of the training plans that
you see out there are actually based on distance alone. So, if you
could fill me out in terms of this translation again how you can
incorporate elevation and time rather than distance for 50K trail run
in a rather hilly terrain. Alright, love the show! Thank you!
Ben: You know, Brock I wasn’t quite sure but do you think he’s referring to
the Jack Daniel’s running formula?
Brock: Ah, it could be, it could be. I own that book and I actually got my run
coach certification from Jack but he never talked about elevation in
Ben: Well, there’s a little bit – I own the drink by the way. You own the
book and I own that – I own the beverage. So, Jack Daniels is not…
Brock: The formula is simple. Open bottle, drink bottle.
Ben: Not to be confused with the whisky. Jack Daniels was a running
coach and kinda like – I believe he was a physiologist but he studied
the performances of a bunch of middle distance runners, and long
distance runners and found that even when their VO2 max – their
maximum oxygen utilization varied widely that you still saw some
pretty equivalent performances across the board and he was able to
develop this specific aerobic profiles based on all these different
runners’ performances and generate these tables that allowed runners
based off of their run performance in like a 5K or a 10K or a
marathon to determine how they would perform at any other race
distance and also how they should train. And he called the values
that these performances were based on V.values. And there are
calculators now online. I’ll put a link to them in the show notes where
you can go to a Jack Daniel’s running formula calculator and you can
plug in let’s say, you know, I’m actually gonna go run a community 5K
tonight with my family and I could plug in my time that takes me to
run that 5k like 13 minutes, I’m just kidding.
Brock: Nice! Dude.
Ben: If I really push myself, I’ll probably 16 and a half to 17 minutes to run
a 5K. So, what I would do is I could go and I could plug in my time
from running that 5K and the Jack Daniel’s Running Calculator lets
me calculate my training phases, it lets me calculate my race phase, it
lets me calculate what my finish time might be in a 10K or in a half
marathon or in a marathon based on my time from a 5K but it also
lets you find out what your equivalent finish times at other altitudes
for that race would be or what your training phase should be at other
altitude. I don’t know if you’re aware of this Brock but the Jack
Daniel’s running calculator now allows you to figure out if you ran a
5K, let’s say you ran a 5K in 20 minutes. Okay? You could not only
find out what your training phases should be for your speed phase
and your endurance phase and your tempo phase but you could also
find out what that phase would be or should be if you’re training at
2,000 feet or 3,000 feet or even a course that has x number of feet of
uphills or x number of feet of downhills. And for those of you who are
basing this on the metric system, you can also calculate this based on
meters instead of feet. So, I think that might be what Ignacio is
referring to possibly because you can actually calculate based on
elevation profiles of where you’re gonna train and also elevation
profiles of where you’re gonna race. So…
Brock: I can actually see my Jack Daniel’s running formula book from where
I’m standing but my headphone cord won’t reach.
Ben: Well, the calculator’s actually are pretty easy to use. You don’t have
to read a book. You just plug your values in to the calculator.
Brock: Yeah, I’m just wondering if whoever programmed this calculator
didn’t sort of do an extrapolation on it.
Ben: Well, let’s see. So I’m gonna plug this in. We’re gonna do this. This
gonna be a great podcast.
Brock: Okay. You do that and I’m gonna put my headphones down and will
get the book and see if I can find the elevation part.
Ben: Okay, so I’m gonna plug in to 10 km into this running calculator and
then what I’m gonna do is – let’s say you could run 10 km in 45
minutes. So, we’ll say, 00.45.00 so, 0 hours, 45 minutes, 0 seconds.
And then what I’m going to do is I’m going to calculate my
appropriate training paces, okay, and then I’m gonna click go. Okay,
so this tells me now for my easy or long runs, I should run an 855
minute mile, for my marathon paces if I’m going to go out and run a
marathon, I’d run a 754 minute mile, for my threshold runs or like
intervals that are long intervals, I should run a 722 minute mile, for
my very hard intervals like 5 minutes or less, I should run a 648
minute mile and then for like sprints or short distances on the track
like a 100 to 400 meters, I should run a 624 minute mile. So, I can
just plug that in and get all my suggested training paces. It’s pretty
cool! The elevation stuff is honestly like, it’s probably gonna be pretty
crappy podcasting if I try and do calculations for elevation on the
podcasting but here’s one thing I could do – I could say, “Okay, let’s
say I wanna run that 10K again but I’m gonna be thinking to run in
Park City, Utah. So, I’m gonna be at whatever like 8,000 feet. Well,
it tells me now that my – if I can run a 10K in 45 minutes at 8,000
feet then I could run at sea level in 42 minutes. I could run at 10,000
feet in 45 minutes and 34 seconds. It’s a pretty cool calculator,
Brock: I believe you. I just – I don’t think that comes from Jack Daniels.
Ben: It does, it does. Oh, you mean like the altitude part of things?
Ben: I don’t know if the altitude part but it is the Jack Daniels running
Brock: Oh, wait… altitude training, there we go.
Brock: Effects on running performance loads, other factors.
Ben: Would you like to read us that chapter as we sit down…
Brock: That’s gonna be awesome.
Ben: …got a glass of scotch? (laughs)
Brock: It’s page 56 for those of you following along.
Ben: I can hear the pages turning.
Brock: “If your normal training program calls for 7o miles of running per
week, there’s no reason to vary from that unless your time…”
Brock: Yeah, we won’t do that but it does actually, yeah you’re right.
Ben: (noises) Okay. Alright, so there you go. Check it out. Jack Daniels
running formula for those of you who are wanting to do this, we’ll link
to the running calculator online. Great questioning Ignacio. Ignacio.
That’s just a cool name. Sounds like he stepped out of the 15th
century. It’s like a painter or sculptor. Ignacio. Or he’s an actor in a
Spartan movie. Ignacio! (laughs) Bring us the swords, Ignacio.
Alright, next question.
Rick: Hey Ben and Brock, this is Rick in Ohio. I’ve a question about
working out in the afternoon vs. the morning. I know from listening
to your podcast that it’s optimal to workout in the afternoon but if I
can’t do that, if I have to workout in the morning, what are the factors
that I need to consider to optimize that morning workout? Alright.
Thanks for the podcast guys. Love all the content. Take care.
Ben: This is a pretty good question…
Brock: It is.
Ben: … because I’ve actually forcing myself to workout early in the
morning like 6AM. I freaking hate it. I’m not a morning workout guy
but I’ve been doin’ it to gettin’ ready for that Seal Fit Camp and there
are certain things that I’ve been doing that I want to share with Rick
that will allow you to get a good workout if you are gonna workout in
the morning. But just stepping back and looking at what the best
time of day to actually exercise, would be – the basic idea here is that
we have our sleep and wake cycles and most of you know that it
follows this normal daily cycle called a circadian rhythm and that
circadian rhythm is what regulates things like body temperature and
blood pressure, and production of hormones, and alertness and
metabolism and you can kinda sort of reset your circadian rhythm
based on environmental cues like using an alarm clock or establishing
certain meal times or even when you workout. So, studies have
actually been done that have shown that people you consistently
exercise in the morning, teach their body to be more ready for
exercise at that time of the day. And then they actually did a follow-
up study with these folks where when they switched them to evening
exercise. They didn’t feel like they performed quite as well. Their
rating of perceived exertion was higher. So, that’s really important
that any athlete or person who is training for a specific event know
that you can adjust your circadian rhythm and how well you do
workout by training at the same time of day that whatever event
you’re training for is going to occur. So, if you do say like your
marathon training in the morning, you may perform better on race
days since most marathons typically start in the morning. The idea
here though is that in terms of research on the best time to exercise,
the afternoon wins out. Like your strength is greater in the afternoon
and this is all proven by research. Strength is greater by about 5%,
your aerobic capacity or your endurance is about 4% higher in the
afternoon, injuries are less likely to occur in the afternoon because
the afternoon is when your body temperature peaks, and your
recovery is better in the afternoon because your post workout protein
synthesis or your ability to use protein for muscle recovery also peaks.
And in addition, evening exercise can help you to sleep better and
they’ve showed that vigorous exercises close to a half hour before
bedtime doesn’t affect sleep or cause you to sleep any less and
evening exercise in most cases actually help sleep better than
morning exercise does. So, it’s kind of a toss-up if you’re just
exercising to stay fit and to get the most out of exercise possible,
exercise in the afternoon or the early evening. If you’re exercising to
prepare for an event, especially if it’s an event that like most events
takes place in the morning, then exercise in the morning. If you don’t
get to choose and let’s say that even if you’re not training for an event
you just have to exercise in the morning, I definitely have some tips
for you for exercising in the morning.
Ben: So, here are my 5 morning exercise tips.
Brock: You’re all about five today.
Ben: Five! It’s like Sesame Street.
Ben: There’s only one number in today’s episode. This episode is brought
to you by, the number 5. The letter L. What’s the last thing that they
usually devote Sesame Street episodes to?
Let me think - number, letter… I don’t remember. Anyways, if
somebody knows what’s right, at the end of the show, let us know so
that we can...
Brock: It’s been a long time since I watched Sesame Street.
Ben: Gather that important piece of knowledge. Okay, so the first thing is
that if I know I’m gonna do a morning workout, I make sure that I do
my heart rate variability measurement before I get out of bed because
for me, part of my morning routine and my morning routine becomes
all the more important if I’ve got a workout that I’m going do, part of
that routine is measuring my heart rate variability which allows me to
see how strong my nervous system is for that day. So, what that
means is that if I wake up and my sympathetic nervous, my fight or
flight nervous system, is giving me a really low score, then I know that
I may not have all that hot of a sprint-based weight training based
workout that morning and I may want to put a little emphasis on
aerobics and yoga and vice versa if my endurance feedback is a little
bit low, I may wanna focus more on not overtraining my para-
sympathetic nervous system and instead focusing on weight training
and interval-based training. The other thing I liked about heart rate
variability training is as you’re doing it, you’re just laying there and
doing deep breathing and most like preparing your body so it almost
like pre-workout meditation which I’m a big fan of. So the next thing
is, caffeine is definitely an ergogenic aid when it comes to morning
workouts. If I’m gonna do a morning workout, it’s always better if I
wake up and I get the coffee pot going almost right away. By doing
that you’re gonna be able to get caffeine in to your system. It takes
about 20-30 minutes in most folks for it to really work its way into
the bloodstream and for you to start to feel some of the ergogenic
effects. So, I definitely recommend caffeine as part of a morning
workout if you have the time to squeeze it in. Now speaking of
squeezing stuff in, let’s also talk about squeezing stuff out. Do you
like that segue?
Brock: That’s nice.
Ben: Like the in and, yeah.
Brock: What I really like is - you said segue right.
Ben: Segue. So the next thing is that it can be tough if you’re gonna do a
hard workout to do it with the booze still inside you. So, I would
recommend that – that’s another reason that I drink the coffee ‘cause
that’ll help to get the stuff moving, but usually if I know I’m going to
do a morning workout while I’ve got the coffee on, I’ll do some
jumping jacks and some hip flexors stretches and like some deep
squats like opening up the hips. Squats really help. All that stuff to
kinda get the poo moving. And if I have very little time ‘cause I’ve
been in places before like before a race where I know I just got – I’ve
got 20 minutes to get to the race and you know, I just got to squeeze
stuff out. For a while there, you know, ‘cause my bowels are always
just like before a race, I’m just like – I don’t want anything in there,
right? Like I do not want any poo in me when I’m running a
marathon or an ironman, triathlon, or something like that.
Brock: Just like those lizards that just poop all over the place before they run
away from predators?
Ben: Exactly. (laughs)
Brock: It’s good, it’s smart. Just like…(making sounds)
Ben: So, this is gonna sound kinda weird but I’ve actually found that if
you’re in a time of need and you just wanna go fast, glycerine
suppositories work amazingly well. Literally, you can just – let’s say
you wake up for an event and your race is at seven and you wake up at
five and you’re lying in bed just maybe doing your heart rate
variability and everything, just shove a glycerine suppository up
inside you, wait 15 minutes. You get up and I mean, stuff just flows
out of you. That quickly. You don’t want to make this like a habit
because you don’t want to make yourself become dependent on
suppositories or whatever. But for the really hard workouts before a
race, I say glycerine is totally natural. Just attracts water into your
bowels so you poo. It’s not like a pharmaceutical or anything like that
so I mean it sounds kinda gross but it actually works. If you’ll just
like, “Okay, I’ve got – I know I’m gonna wake and I know I have this
short ten minute window to get my poo on and get going, just do that
and it can work as a natural poo enhancer. The next thing I would
recommend – and by the way, there are different kinds of
suppositories, glycerine is the most natural. All the other ones have
like pharmaceuticals in there you’re gonna absorb that might make
you feel a little strange the rest of the day. So, careful. Choose your
suppositories wisely. A longer warm-up for your morning workout –
I find that I usually need at least 10 extra minutes of dynamic arm
swings, leg swings, jumping jacks, body weight squats, body weight
push-ups, a bunch of stuff like that before a morning workout
compared to just being able to get up and go in the afternoon or
evening because your body temperature is gonna be low in the
morning. So, plan on a longer warm-up if you want a really high
quality workout in the morning.
Just a basic dynamic warm-up, move in as many directions as
possible, swing your legs and your arms in as many different
directions as possible, do a bunch of body weight calisthenics and that
will really help get the body ready. And then the last thing is, after
that morning workout, do all of us a favor because I’ve had this
happen to me in conferences before and before I show up in meetings,
cold shower post morning workout. You do not want to be that
person faded out, you know, swell over your brow, red in the face, you
look like you just sprayed a bunch of hot peppers for breakfast
because you did your morning workout. So, cold shower and this
works any time of the day really if you’ve worked out and then you
just get – you know, pull on time and get to work. I like a 3-5 minute
cold shower, it’s good for recovery, it’s good for shutting down
inflammation but it also really good at kinda keep the stink off.
Brock: I think it’s key to that it’s 3-5 minutes ‘cause if you take a shorter cold
shower like if it’s only like a minute or a minute and a half, I think
your body actually reacts by making you hotter.
Ben: I agree. If I just like jumping really quickly, I’m still sweating when I
get out. Three to five minutes to me seems like the money is on to
stop the sweat and I will literally turn and direct the cold flow directly
under my armpits, under my crotch, like any area where you have a
bunch of those sweat glands that you know are the stinky kind. I will
direct the cold water into those areas so it specifically cools those
areas. So, those are my tips for you, Rick for your morning workouts.
Do your HRV and your morning breathing, get some caffeine, do a
little poo enhancement, do a longer warm-up and then take a cold
Troy: Hey Ben and Brock, this is Troy from Jacksonville, Florida. I have a
quick question on protein fasting. I’ve read that eating under 15
grams of protein activates certain detox pathways and I just wanted
to get your opinion on it. I really can’t find any scientific research on
it but I’ve heard that you should do it once a week. So, how often
should you do it if you should do it all and what benefits do you get
from it? Thanks.
Ben: Protein fasting. I’m sure a lot of animals like this approach – that
people take this approach.
Brock: Oh, I see like what animals do? Do they think about their diet so
much, I don’t think.
Ben: Yeah. Pure tasty animals die.
Brock: Yeah, kids will probably really appreciate this one.
Ben: I think this one originally came from a book called The Protein
Cycling Diet and you can download it for free online. Like if you
google “protein cycling diet” you can find it it’s like a free book. But
anyways the idea behind protein cycling is that at some point in our
ancestry are days were governed by the sun and like in the tropics the
sun is down for like 12 hours everyday. And so when there’s no fire,
there’s not a lot to do in the dark except just sleep. So our ancestors
likely fasted 12 hours every night even if they ate continually through
the day. So, a 12 hour fast may have been sufficient to induce some of
the longevity benefits and the cellular what’s called autophagy or
cellular cleaning up benefits of fasting and…
Ben: Autophagy. Perhaps our ancestors are already doing some protein
fast or some protein cycling or some protein restriction. So, in the
protein cycling diet they even recommend three 24 hour periods each
week where you consume very little protein so that you get some of
this activation of the calorie restriction and the longevity benefits of
avoiding protein. If you delve into this a little bit more, it might make
a little bit of sense because there are some dangers of excess protein.
And in my opinion there are quite a few people out there and I know
people listening in the show who are doing eggs and bacon every
morning for breakfast who are kind of overdoing the protein a little
bit kinda getting over and above that 30% that I recommend is being
the high end of your protein intake. One of the issues here is that if
you are eating too much protein, you can put yourself at risk with
what’s called protein toxicity. Now, the way that this works is when
you breakdown protein from food like meat or whey protein or eggs in
the energy, your kidneys have to remove a nitrogen from the amino
acids that’s in that whole protein sources – it’s called deamination.
And when you do that, you get ammonia as a chemical by-product
and ammonia is actually pretty toxic, your liver has to convert into
urea and then that passes out of your body as urine. So, eating too
much protein can put a little bit of unnecessary stress on your liver
and on your kidneys and in addition when you’re processing
ammonia, processing ammonia properly requires you to have
adequate carbohydrates and adequate fat as what are called co-
So, if you’re overloading your body with protein without these other
two macro-nutrients as a part of the diet like if you do a lot of lean
protein shakes and just like lots of eggs without any additional fats or
carbohydrates accompanying them, then a lot of times you’re going to
increase even more the amount of work that you are putting on to
your liver and your kidneys. You’re not giving your body enough of
the fat-soluble micro-nutrients that it needs as well and so you can
generate some health problems and actually the Inuits have this
problem that they refer to as protein toxicity. They call it rabbit
starvation and it wasn’t because people or Inuits were eating too
much, you know, some people think this is rabbit food like you’re
eating lots of carrots and lots of vegetables so you’re suffering from
rabbit starvation but it actually refers to the consumption of very lean
meats and rabbit is a very lean meat and you get weakness, and you
get weight loss and you get this general feeling of illness because
you’re eating lots of very lean protein in the absence of adequate fats
and carbohydrates. So, the Inuits called this rabbit starvation, you
know, rather than eating whatever, whale meat and seal and fish and
all these stuff. You know, we’re getting that lean meat and so it can
cause some protein toxicity issues. And then the other thing is that
periodic protein restriction has been shown in studies to help with the
cellular autophagy which I talked about which is where your cells
kinda do this spring cleaning and clean out old and useless proteins
that would otherwise accumulate in your body because your body is
having to rely on some of its own proteins for energy. The idea
behind a protein fast makes some amount of sense or at least the idea
behind not overdoing your protein makes some amount of sense.
Now, I recommend that folks get anywhere from 0.55 to 0.7 grams of
protein per pound of body weight and if you’re an athlete who’s really
trying to pile on muscle about 0.8 grams per pound of body weight.
And I haven’t seen any evidence that eating more protein than that,
that 0.8 grams per pound is going to help with something like muscle
gain for example. And I do think that not just a protein fast but just a
general fast from calories period can be something that can help quite
a bit with cellular clean-up on a daily basis. This intermittent fasting
approach, this 12 hour overnight fast or 14 hour overnight fast but the
caveat is that a lot of people hear this and they’ll be cross fitters or
they’ll be triathletes and so they’re combining this intermittent fast
with very tough workouts. That’s a quick fast track to hormonal
depletion and overtraining. So, I would recommend that you avoid
fasting on the days that you’re doing very hard workouts or at least
those very hard workouts not occur during your fasting periods and
that if you’re gonna do this fasting, you do it during a period of time
where you’re not getting extremely catabolic. That’s something
important to bear in mind. The other thing to bear in mind here is
that when Troy asked about protein activating detox pathways or lack
of protein activating detox pathways, whereas protein fasting can
definitely help with cellular cleanup, it’s important to understand that
the detoxification pathway in your liver specifically what’s called the
phase 2 detoxification pathway in which you add chemical groups to
toxic compounds, so you’ll add like glutathione or glycine or taurine
or other amino acids to compounds to make compounds less toxic to
your bodies, less toxic to your tissues to make them easier to excrete,
that requires you to have amino acids. It requires you to have
adequate proteins in order for phase 2 liver detox to actually occur.
So it actually will work in the opposite manner. If you don’t have
adequate protein like if you’re really restricting amino acids or really
restricting protein, then you can actually inhibit these phase 2 detox
pathways. There’s a variety of different phase 2 detox pathways, for
example one is called like the glutathione pathway – you hear about
glutathione as a detoxing supplement that has a major antioxidant
that assist with detox. Well, for that glutathione phase 2
detoxification pathway to take place, you actually need to have
enough essential amino acids on board in order for that to happen.
So, it’s kinda like finding this balance between getting enough protein
to support liver detoxification pathways but not overdoing and I
would say especially not getting close to overdoing that 30% of your
total daily needs as far as your protein intake.
This is also where supplements can help out, I mean, if you’re trying
to restrict protein and not get too much protein but also support liver
detox pathways and get adequate amino acids from muscle repair and
recovery and potentially even muscle building. When you look at
amino acids like if you look at something like Master Amino Pattern
capsules or if you look at something like an amino acid powder like
Thorne FX makes the aminos, amino powder. When you look at the
net nitrogen utilization, which is how much of that amino acid is
actually used for protein synthesis or for liver detox pathways, it’s
well over 90% if you look at a dietary protein supplement like whey
protein for example, it’s about 16%, and when you look at steak it’s
about 32%. So, you’re looking at way less nitrogen buildup, way less
ammonia buildup from the use of amino acids and you can literally
take 10 grams- that’s usually a heaping teaspoon of the powder or a
couple teaspoons of the powder or about 10 of the capsules of an
amino acid and you can use that as a complete substitute for a
protein-containing meal and when you look at the actual nitrogen
catabolites, they’ve measured how much nitrogen is actually kicked-
off, how much of that toxic ammonia by-product gets kicked-off when
you’re using aminos like this. You get about 84% kicked-off from
something like a dietary protein supplement like whey protein or
protein powder, you get about 68% kicked-off from like steak and
chicken and eggs and stuff like that. One percent is kicked-off from
something like an amino acid capsule or an amino acid powder. So
there’s literally no issues with renal stress or with hepatic stress, your
kidneys and your liver do just fine and you get a bunch of extra amino
acids for detox pathways and muscle recovery without actually
putting yourself at risk of protein toxicity. So I’m a big fan of just like
if you’re concerned about protein, or even if you’re gonna do a weekly
24 hour fast or even if you wanna do a daily 12 hour fast but not lose
muscle or you gonna do some protein fasting, have some amino acid
around because you’ll get all the benefits of protein fasting without
any of the catabolic side effects. That’s why you could do something
like a 24 hour fast and you can just do 10 grams of amino acid
powders or capsule for breakfast, lunch and dinner. Some greens,
some water, a little bit of lemon juice for alkalinity and that’s it.
That’s all you would need during that 24 hour, you know, clean-up
fast. So, those are my thoughts on protein fasting. I think most
people overdo protein, I like the idea of intermittent fasting as long as
you’re not gonna do hard workouts while you’re doing it and then I
also like the idea of longer fast or even shorter fast and people who
don’t want to lose muscle but doing it with the use of amino acid
supplements. So, those are my thoughts.
Brock: That’s something that you’ve recommended in the past for recovering
from something like ironman or marathon or something like that.
Like actually doing a 24 hour fast that includes some green
supplements and amino acids.
Ben: Uhmm, well let me clarify. I haven’t recommended that. Somebody
wrote in to the show and asked about using that as a strategy and I
actually discouraged it because I think that it’s pretty stressful to
restrict calories after you’ve just done like an ironman or something
like that, that’s mentally hard and I actually think it’s pretty
physically stressful to just cut-off your body from nutrients but I do
like the idea once the inflammation has cleared about 1 or 2 weeks
later, of since you gonna want some easy days anyways like taking 1 or
2 easy days and doing a full 24 hour fast just so you get that full quick
detox, quick cellular autophagy, and that’s why I’m using an approach
like this. I also have fat loss clients who I work with and will do a full
24 hour fast every 2-4 weeks and it’s really great for clearing up the
liver, assisting with detox pathways without actually stressing the
body out too much if you include amino acid powders and greens and
some of the other stuff that I talked about. Yeah, I don’t recommend
it – let me put it this way. If you finished an ironman triathlon, the
last thing you wanna do is fast for 24 hours.
Rachel: Hi Ben, I really live your podcast, I’ve been listening for a long time
and I also have your book but I have a question for you. Ever since
university I have had a really bad posture from like slumping over the
desk and it seems really impossible to reverse. I don’t know if it’s
problem with my lower back muscles being disuse or not but what do
you recommend for fixing poor posture? Thanks.
Brock: I believe I know a person who just put together a whole poster about
something like that.
Ben: I did, I did. This is what I presented on at the Ancestral Health
Symposium. It was how to kinda how to biohack the hazards of
sitting and actually, Brock and Rachel, I have 5 tips to help you with
bad posture from working on your computer.
So when you’re slouching all day or if you’re even standing and you
have your hands like over a computer keyboard, what happens is your
chest muscles tighten and that pulls your spinal forward and it rotates
your shoulders inward and this weakens the muscles of your upper
back and it also keeps your chest muscles really tight. Pretty simple
concept but what you wanna do is stretch your chest muscles and
strengthen especially your upper spine and some of your thoracic
stabilizers to get rid of what is clinically called postural kyphosis.
Kyphosis is kinda like that hunchback type of look that you get when
you’re just like working all day long hunch over a computer. Some of
my favorite moves, stretches, exercises, etc. - one would be just a
basic doorframe chest stretch. And if you do this one arm at a time, it
works even better. Meaning you grab a doorframe and with one arm
you lean into that stretch with that side of your body (the front of
your chest stretches) and then you do so for the other side as well.
And really for true lengthening to occur, you gonna hold that for at
least 60 seconds and preferable for about 30 seconds to really get
elongation of that tissue. That would be one – stretching the chest.
You also wanna do deep tissue work on the chest and the best way to
do this is you just get a tennis ball or like one of those deep tissue
massage balls. You literally hold it against one side of your chest with
both hands and you roll the massage ball with both hands all around
that chest area. You’ll feel all the tightness and the adhesions in
there. If you do this before, you do that stretch that I just described is
gonna be even better because you break up some of the soft tissue,
you’ll loosen things up, you warm it up a little bit and then you do the
stretch. So a lot of people don’t think about stretching their chest but
that’s really, really big. I learned this a couple of years ago when I
visited the massage therapist and like the tightness part of my body
‘cause I spend a lot of time on the computer was my chest muscles. I
thought it would be my quads or my hands or something like that but
it was my chest muscles. So there’s that plus I just have a huge chest
from all the push-up that I crank up. So, there’s that too. Keep a
foam roller. I talked about the thoracic spine and spine mobility and
the foam roller exercise where you simply lay the foam roller right at
the middle of your back, right below your shoulder blades, and roll all
up and down that area. If you can get your arms completely overhead
like Superman, flying through the air like one hand stuck on top of
the other as you do this, you’re gonna do a really good job opening up
the thoracic spine. If you wanna do this stretch on steroids, you take
a couple of crossballs, you tape them together and you start with one
vertebrae about halfway of your back and just roll and work your way
all the way up your back one vertebrae at a time as you just kinda roll
around and there shift from side to side. Again your arms are stretch
over your head and you’re opening up that entire thoracic spine. That
works really, really well and assist incredibly with upper back
mobility. That would be number 3. Number 4 would be for the
shoulders. I mentioned that your shoulders are gonna get rotated
inward when you’re working at your computers, you wanna rotate
them outward. So, get in the pool and swim lots of butterfly. I’m just
kidding. Even though that actually would come sort of work. Yeah, if
you wanna do this, get in the pool next year, desk and do a butterfly.
So, what you actually wanna do is get on the ground on your stomach
in like a Superman position and this is called the prone Y extension.
You extend your arms in a Y over your head and you try and lift as
much of your torso off the ground as possible with your arms in a Y
and preferably you can kinda externally rotate your shoulders so your
thumbs are like pointed towards the ceiling, and try this right now if
you’re listening in like point you thumbs towards the sky, put your
hands in a Y shape and then imagine like you’re lying in your stomach
on the ground and your lifting your entire torso. Off the ground the
lying in that Y shape and then back down. So, that’s called a prone Y
extension. That one really helps with the shoulders. So we’re getting
all the major and if you just do these 5 exercises I’m just describing,
you mean money when it comes to your posture. The last one is just a
basic close grip row. Seated row, standing row, elastic band row, it
doesn’t matter but the idea here is you’re rowing with both hands
getting yourself to the point where you have your shoulder blades
squeeze together at the end point of that row. You hold that for at
least one count and that shoulder blades squeeze back type of
position as far back as you can go and then you return back to full
extension with the arms.
My favorite way to do this if I’m doing it at the gym just because I
don’t want to sit down on mat at the gym is I go over to one of the
cable machines and I’ll put it at about chest height and attach two
handles to the cable and then just pull the handles until I’m fully rode
and hold that and then let them come back. So, just a basic standing
row and you can do this with an elastic band in your office too. You
can put it around like a doorknob or you can like attach it to a
doorknob on outside of the door, close the door so the elastic tubes
can like come in to the door and just roll that way. There’s all sorts of
different ways that you can do a close grip row but those are the 5
exercises that I recommend. A chest stretching at the doorframe,
some deep tissue massage at the ball on the chest, the upper back
foam rolling especially in the mid spine, the prone Y extension, and
then like a close grip row, and when you do that, your entire body is
gonna look like a million bucks. Any other exercises and you can eat
hamburgers all day, stay slumped over your desk and you’re good to
go. So, there you go.
Ben: Liar. By the way, speaking of lying, should we read one of our five
Brock: Who on earth will give us 5 stars?
Ben: We bribe people for reviews. We actually do like if you hear us read
your review on the show, then you write in the
email@example.com and we send you a gear pack like Ben
Greenfield fitness beanie, a bpa-free water bottle, and the shirt. So,
yeah, we actually have a review here from snacklove in iTunes review.
What do you think, Brock? Should we fire out?
Brock: I guess so… did you choose this one because snacklove has no
understanding of punctuation?
Ben: Uhmm, yeah and you get to read it.
Brock: So, uhmm, I’m gonna do my… and oh, and there’s some interesting
spelling as well. Nice! Okay, snacklove says, “I must say after
listening to this podcast for a few years, it’s pretty legit. I had some
moments like who is this Paleolithic fool telling me I can’t crush it as
a vegan ultra runner dance party enthusiast. But recently Ben has
stepped up his game and insight.” Have you? Just recently.
Ben: Uhmm, I guess so, yeah.
Brock: “…and really is coming with factual, semi-unbiased info you can take
or leave, lots of and peer reviewed studies and scientific data.” I think
that shows me “and”. “He is a vibing dude.” You’re a vibing dude.
Ben: I know how much we’d the snacklove smoke before you love this.
Brock: “… and does his best not to ego about his awesome lifestyle.” What?
Ben: Not to be ego about his awesome lifestyle and elevated mind.
Brock: “I also like that B and B (I guess that’s us) are not shy to talk a little
poop and deal with the gut.” We did talk about a lot of our poop
Ben: Hmm, “…and grits of being human.”
Brock: Yup, “… pretty crazy world.” There you go.
Ben: Alright. Those – despite that being incredibly difficult to read
probably because you’re a vegan ultra dance party enthusiast, it was a
good review. Especially like where he or she calls me a Paleolithic
Brock: And you’re still gonna send a bpa-free bottle, beanie, and a shirt too
Ben: That’s right. It just might have like caveman hair and drool on it.
Brock: There you go.
Ben: So, but you’ll get it. So, I think that’s wrap it up and I’m not sure that
if you’re listening in, first of all you can go to
bengreenfieldfitness.com/291 for all the show notes, everything we
talked about including your glycerine suppositories, and I don’t know
that we’ll have a standard episode next week because I’m headed over
to the Seal Fit Kokoru Camp and I’m quite sure I’ll be able to sneak
away from the ocean to record a podcast with Brock but we will bring
you a riveting episode and we also have an awesome special secret
episode coming up this weekend. You’ll gonna have to stay tuned but
I actually think it’s a pretty, sweet episode. Shall we give folks a clue
Brock about Saturday’s episode?
Brock: No! Keep them in the dark.
Ben: Ahh, it is… I’ll give them a clue… it’s about – the title of it is, “How an
Internet Entrepreneur Went from a Fat Keyboard Slab to Conquering
Seal Fit Workouts” so, there you go, a timely episode.
Brock: So it was me?
Ben: Ah, no. (laughs)
Brock: It sounds like me.
Ben: You’re not a fat keyboard slab. You’re a fat podcasting microphone
Brock: Yeah, that’s right.
Ben: Anyways though, thanks for listening. That was awkward. We’ll end
it here, bengreenfieldfitness.com/291 for the show notes and have a
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