Podcast #263 from http://www.bengreenfieldfitness.com/2013/11/263-5-ways-tostay-awake-without-coffee-why-you-shouldnt-mix-carbs-and-fats-how-to-buildextreme-speed
Introduction: In today’s monster episode of the Ben Greenfield fitness podcast:
How to build extreme speed, why sugar causes heart disease, 5 ways
to stay awake without coffee, is high potassium bad, stomach
problems during long runs, what are the best blood sugar controllers,
how to gain body fat in a healthy way, what is the best kind of
electrotherapy, and is DNA testing worth it?
So how are you doing today you see?
Yeah, I’m doing pretty good. I’m, yeah just getting ready to podcast
with my good friend...
That sounds good. Forget about it eh? Forget about it.
We decided we would annoy the listeners the whole time today by
talking the New Jersey accents and...
The most annoying accents we could think of.
Well yeah, not only the most annoying but also really the least
trustworthy when it comes to dishing out health and fitness
information. This is probably...
Hey, what are you talking about? You should listen to me. Listen to
me, okay? I know what I’m saying.
That you would not want to listen to when it comes to your health.
I don’t know what you’re talking about.
Trust me, I know what I’m talking about. I read a lot. I read the
magazines at the 7-eleven.
How are you doing?
Is that enough? Are we done?
I think that’s good.
And for all the people out there listening, that’s actually how this
conversation started this morning.
Yeah, for all of our new listeners, we are actually not from New Jersey
or that Brock’s whatever...
Whenever the hack the hell is.
Although I am heading to Thailand tomorrow if that counts for
They don’t sounds like that at all.
They quit the lifeful accents actually. I really like the way, when
they’re speaking English.
Yeah and, this should be an interesting episode. I’m child watching
my own children of course and podcasting simultaneously.
Because mom is off running errands to get things ready for Thailand
So wait, the whole family is going to Thailand? This is a new... the
kids haven’t been, have they?
Yeah, they’ve been before.
Oh they have. I knew Jessa had been there before, I didn’t know if the
kids have gone.
Anyways though, if you hear fire crackling and stuff crashing in the
background, it’s ‘cause my kids are going nuts.
They’re burning the house down.
You know what, I’ll just give them a cactus cigarette and a stack of
DVDs and let them do their thing while I podcast and just keep my
fingers crossed and everything. Turns out okay so yeah, what do you
think man, you’re ready to do this?
bengreenfieldfitness.com/263 is where all the show notes are and
those show notes will include the links to these upcoming cool ass
Did you say cool ass news flashes?
I don’t think I did.
It’s very descriptive adjective. Yeah, a lot of good articles. It’s been a
while since we’ve done traditional podcasts, we’ve done special
interviews and man, do I ever have some cool interviews coming out
for our listeners while I’m gone gallivanting about Asia but I do
wanna bring you 3 interesting tidbits from the health and fitness front
that came across my radar this week.
Bring it on.
And the first was an article in the Huffington Post which is called
Secrets of the Extremely Fit. Did you see this one?
I saw that one, yeah.
Yeah, it was written...
Yeah there was a couple of those were awesome.
Written by a certified strength and conditioning coach from men’s
Health magazine and it went over 10 recommendations from kinda
like extremely people from like across the globe and this one is kinda
near and dear to my heart because one of my goal over the next 5
years is to become one of the fittest guys on the face of the planet.
Like I wanna take all the fitness I’ve built up for Ironman triathlon
and you know, I’ve signed up for a seal fit course next year, I’m doing
a bunch of Spartan races, I’m launching into crossfit like I’m
attempting to turn myself into an absolute beast and of course that’s
all initiating with the masking protocol that you may have heard
about in the Dan John podcast last week and I’m actually off to the
gym later on today to do my set of 50 squats and barbell complexes
and all these stuff that leaves my legs shaking like jell-o for days on
I’m on my day off. I do mine tomorrow.
My 2nd workout.
Brock is joining me.
I didn’t get too destroyed from the first workout but I know it’s sort of
an introductory one so this next one’s gonna be.
This workout’s pretty introductory, by the time you get about 4
workouts in, it’s nuts so...
Yeah so next week I won’t be able to walk but so far I’m just walking
And for those of you who have no clue what we’re talking about, just
go to bengreenfieldfitness.com and listen to the interview I did with
Dan John or just go read the show notes and it’s the exact mass gain
program that Brock and I are doing for the next few weeks. Although
I’ll be on a bit of hiatus when I’m off to Thailand.
That would be hard to do it when you’re off to the triathlon camp
There’s not a lot of barbells and chalk at the resorts in Thailand so...
We’ve completely strayed from the newsflash. Back to the Secrets of
the Extremely Fit.
So here are the top 10. The first one is to rethink your nutrient intake
and it emphasizes specifically going after nutrient density, staying
away from refined carbs, and adding in more proteins and fats which
is basically like snub the white houses, brand new, unveiled, plate
shaped, pie chart and do you own higher protein, higher fat deal
instead so no surprise there. Load up on green energy is a good one. I
tend to see this not emphasized enough in kind like the bro science
body building mass gain, become extremely fit kinda industry so love
the idea of eating more fiber and nutrients and...
Okay, so it has nothing to do with the green lantern ring or anything
like that... Green energy?
No. Green absinthe or anything like that. No. Just like dinosaur kale
and spinach and bokchoy and stuff you may not associate with piling
up muscle but that is incredibly important for body alkalinity and
So I agree with that one. The next one is get more vitamin d. A little
bit disappointed in that one. It said 600 international units a day of
vitamin d, not only...
Well not really. You know, vitamin d toxicity can be an issue and we
talked about this in the podcast I believe where not only do you need
to get more than 600 international units a day if you’re trying to put
up muscle or increase your steroidal precursors then you generally be
closer to about 2000 international units a day for most folks. But
these recommendations to take vitamin d unopposed without
mentioning the 2 components that you have to have in your body in
order to work synergistically and naturally which should be vitamin
k2 and vitamin a. If you’re not getting vitamin a and vitamin k2 along
with vitamin d, you’re gonna kinda screw yourself from an arterial
calcification standpoint so not only do I think that folks should be
getting more vitamin d than they recommend in this article but they
should be balancing it out with a and k for sure.
Isn’t there a little bit of a, you need to have some cholesterol present
You know, you need cholesterol circulating in your bloodstream in
adequate amounts for the sunlight to convert...
Oh so that’s not when you take a vitamin supplement.
So if you’re out sun soaking and you get adequate levels of vitamin d
and on a low-fat diet, you’re not gonna make vitamin d. You gotta
have adequate cholesterol. The next recommendation was to spread
out your protein which I thought was a good recommendation. What
that means is that research has shown that if you’re trying to become
extremely fit or optimize muscle repair, if you divide your daily
protein up into multiple portions throughout the day rather than
having one big bowls of protein say like with breakfast or something,
you’re gonna recover better. So that’s a good idea. You get a little bit
of protein with every meal rather than just one big bowlus of protein.
The next one was to...
I like the word bowlus.
Bolus. I’m gonna name my next child Bolus if I have another kid.
Bolus Greenfield. That sounds good actually.
Yeah, boy or a girl. Either way we’ll work it out. Anyway, find your
whey and this one recommends that you use whey protein during the
day and then at night you use whey protein plus casein which burns
more slowly to provide kind of a steady stream of protein. I’m an okay
fan of that recommendation but I think that a lot of folks were trying
to either put on muscle or recover faster or get extremely fit they go
with a bunch of whey protein and they screw themselves because they
have an autoimmune reaction to whey. A lot of folks do much much
better in terms of not feeling like they’re crapping through a straw
and getting bloating and gas and all the nasty stuff that goes along
with whey sometimes like doing, like a vegan protein. P rice hemp,
that kind of thing. So just keep your options open. If whey doesn’t
agree with you, in your stomach, it’s okay to do vegan-based protein
The next one was to work your entire body every time you go into the
gym. Great recommendation. I highly highly agree with that. It was
how I put on a bunch of size back when I was a body builder, I stayed
away from single-joint exercises, stayed away from the approach of
doing like arms on one day, you know, legs on another day, back on
another day, and the way I’ve always approach things is when you go
into the gym, you walk out there having walked your entire body.
That’s a great recommendation, especially for a hormonal release for
either fat loss or muscle gain or both. The next recommendation is to
lift weird things like...
That’s my favourite one on this one.
Like sandbags, kettlebells, fat grip barbells, odd shaped training tools,
you know, I’ve got like one of those monkey faced kettlebells from
Onnit and I’ve got a battle mace and some club bells and you’re going
above and beyond just like dumbbells and barbells is definitely useful,
kinda exposing your body to some new things, and that can even
include you maybe you know, finding a playground in your
neighbourhood that you can do some weird exercises on you know
like some hangs from the monkey bars or some dips on some bars
that might be thicker than what you might see at the gym, you know,
just basically kinda moving your body in weird ways and especially
exposing it to loads in weird ways.
I like the reasoning behind that one too, just the fact that we don’t
necessarily lift things the way we do in the gym in regular life,
carrying groceries down the street, you’re holding them in weird
ways, you’re holding a kid in one arm and a person or the other and
It’s good reasoning.
Yeah. Probably the 2 most relevant examples of this would be one,
when I go to Darryl Edwards’ primality workshops. This is the guy
from thefitnessexplorer.com. He explains how he used to be able to
dead lift, 400 pounds, but when one of his friends was on the ground
and Darryl to see if he could pick him up, he couldn’t even pick up his
friend off the ground just because he was a weird shape and his mass
was distributed unevenly and true strength means that you can do
something you know, grab somebody and rescue them from a fire and
then the other thing that I think is relevant for this is I’ll take my kids
out sometimes on walks or you know, hikes and they get tired
sometimes. So I give myself a workout by picking up both my kids
and just seeing how far I can carry them. If you wanna work out, try
hauling children around.
And squirming fire.
And they love it too so there you go. So let’s go to the last 3 tips here.
Master the pull-up, which I think is fantastic. That’s why I have a
pull-up bar installed on the door of my office and I...
You suggested that you should be able to do 15 pull-ups...
Yep so I grease the groove, I never do more than 5 pull-ups at a time,
but if I ever do decide I just wanna try in and jack out as many pullups as I can, I can get to 25 easily, strict body weight pull-ups and
that’s just by throwing out 5 here and there throughout the day when
I walk underneath the pull-up bar in my office. Pull-ups are one of the
best indicators of your strength. So that’s really good.
And it’s pull-ups, not chin-ups.
Overhand, not underhand.
You know, underhand is not bad either but either way. You need to be
able to pull your body around. Number 9 is to move more weight and
what they’re basically saying is to just basically not only put more
weight on the bar but when you put that weight on the bar like the
couple of recommendations that they give is that when you’re bench
pressing, you think about trying to bend the ends of the bar away
from you as you press that bar up.
Yeah, that’s a good way to fire in it.
More muscles in your upper back. Yup. For example, with squatting,
they tell you to press outward against the floor with your feet, don’t
actually move with your feet but press outward against the floor with
your feet so you feel the glutes activated which boosts your power
when you squat. Both of those are fantastic recommendations if
you’re trying to get stronger or you know, get more tones at the gym.
And then last they tell you to ditch crunches and situps and tell you to
train your core the right way by doing things like planks and push-ups
and elements that work your entire deep abdominal and abdominal
and not just isolate the you know, bending and extending of the spine
I have mountain climbers for that.
A ton of details in the article. We’ll link to it in the show notes. While
worth going, check them out, maybe dig in a little bit deeper so that
came across the radar and then also 2 articles on coffee and the first is
called The Truth About Caffeine and Coffee and this is over on a
website called besynchro.com. We’ll link to it in the show notes. I am
a big fan as you know, Brock, of coffee and all things coffee related
and I love the taste of coffee. My father was a gourmet coffee roaster
growing up. I like to just taste different coffee and just look into the
science of coffee as well so I thought this article was interesting. First
of all, it mentions the fact that caffeine makes it easier to get into flow
states associated with organization and creativity. And what that
means is that when you need to be either more athletic, more artistic,
or more productive, that the psychological state induced by caffeine
can enhance your ability to get into that state and that’s why, starting
your morning with a cup of coffee is an okay thing to do. And if you
look at you know, the Greek island of the, I forget the name of the
island that has the highest number per capita of centenarians and old
healthy people on the face of the planet and these people do indeed
drink a cup of coffee and usually a few cups of tea throughout the day.
They are, granted not pulling into 7-eleven and grabbing a coffee at 7eleven...
No Dunkin’ Donuts.
Yeah, no Dunkin’ Donuts coffee, like good, rich coffee. So we’ve talked
before on the podcast though about coffee specifically the way that it
acts is that it binds these things called adenosine receptors
throughout your brain and throughout your nervous system. Now
adenosine is a neurotransmitter and it’s an inhibitory
neurotransmitter and what that means is that it suppresses the level
of the activity of the neurons that it interacts with so if we take the
caffeine molecule and we block the ability of the adenosine molecule
to bind to the receptor, to the adenosine receptor, we keep ourselves
more alert, we keep adenosine from binding. What happens though is
eventually your body creates more and more adenosine receptors, you
become more sensitive to coffee, and like we’ve geeked out a few
weeks ago on the podcast and in a more thorough explanation of this,
you become resistant to the effects of caffeine. So you need more and
more and the other thing that happens is caffeine stimulates your
adrenals to dump out huge amounts of epinephrine and cortisol and
both of these can, in excess, cause a pretty significant stress response
in your body so there are some drawbacks to caffeine, not only the
fact that you need higher and higher levels of it but it can stress out
your adrenals. So...
Wait, did you say epinephrine?
Epinephrine. Yup, epinephrine.
Like the same stuff they put in like what’s called an epipen for like,
Exactly. So if you get stung by a bee, you can just drink a pot of coffee.
It might be...
It’s just sharks in coffee.
It might be more prudent to just get the injection though...
So what you can do to ensure that you mitigate some of these negative
effects of caffeine is number 1, cycle your caffeine. And what this
article recommends is don’t use caffeine every day. Now, I’m not as
much a fan of not using caffeine every day or say like doing one day
on, one day off, that kind of thing, as much as what I, as much as what
is my practice is I go 6 weeks on, 2 weeks off so it takes about 7-12
days to reset the adenosine receptors in your brain so what you do is
you simply drink coffee, regular coffee, for about 6 weeks and then
you drink decaf for about 2 weeks. So I’m actually in a decaf phase
right now and you know, I just have decaf bags in the freezer and I
have regular bags in the freezer and it’s out and ground, in a cool, dry
place when it’s waiting to be made into coffee. I use one of those little
aero-pressed coffee makers and I simply use decaf for 2 weeks out of
an 8 weeks cycle which I think is really prudent to do if you’re
But that stops you from having to go through the whole adjustment
period too, when you do switch to the decaf you don’t get the
headaches, you don’t get the grumps, and everything...
You get zero withdrawal symptoms. So this is kinda like a for life
practice. The next thing that you do is you realize that the actual dose
of caffeine necessary to get you into that flow state based off of what
research is shown as far as the neuro-enhancing properties of coffee is
fairly low. When we’re looking at performance enhancement for
sports, it’s a little bit higher, like performance enhancement for
sports, you gotta get close to like 3 or 4 cups of coffee before you
really start to notice this huge performance effect and significant
performance boost but for a neural boost and a productivity boost
and to kinda get into that artistic, creative flow phase, you only need
about 30-50 milligrams of caffeine and that’s only about a third to a
half a cup of coffee so experiment with lower doses, you’re making
yourself a huge cup of coffee in the morning and you’re just doing it
not necessarily cause you like the flavour but because you like the
alertness and everything, you may want to consider drinking less
because you actually don’t need as much as you probably think that
you do and the article says that as well.
I guess that would be, that would be the amount that would be in a
double espresso or something like one of the, what they have in
It’s about exactly what would be in a shot of espresso. Espresso has
less caffeine than coffee even though it’s more densely concentrated
in flavour, it does have less caffeine so...
Yeah, that’s more satisfying because of the delicious, dense flavour.
And the one other, there’s a few other tips given in the article but one
other tip that I wanted to share with our listeners is that they do
recommend some alternatives to caffeine and one in particular that
they recommend is a compound called theobromine which stimulates
blood flow through your body and stimulates blood flow through your
brain and it has a similar effect as caffeine without that demanding on
the kidneys to churn out epinephrine or that increase in cortisol so it’s
called theobromine. Now, do you know what a really good source of
theobromine is, Brock?
Unprocessed chocolate also known as cacao.
So I’m not talking about the dark chocolate bar that you get, you
know, whatever, at the healthy section of the grocery store. What I’m
talking about are these actual like cacao nibs. You can order them off
Amazon. I keep a bag up in my pantry and I put it into smoothies but
just like regular, unsweetened, organic, cacao nibs are a really
significant source of these theobromine which gives you a similar lift
as caffeine without the deleterious effect on your adrenal glands. So
something to add into your pantry if you want that extra kick and you
wanna kinda pull back on coffee a little bit.
Now that you’re gonna say something to add more into your pants.
That too. Of course, how could I forget? Now the last thing that I
wanted to mention was a study that came out that compared caffeine
to something called L theanine. Now L theanine, some people may be
familiar with as the active component of green tea and what this study
did was it compared caffeine with L theanine from tea and looked at
what happened in terms of the concentration and the increase in
neuro performance reaction time and concentration from drinking
green tea versus caffeine. Now it was found that L theanine
consumption actually gave better concentration and better cognitive
performance compared to caffeine and coffee. That when you
combine caffeine and L theanine, you get better effect and then
finally, when you drink L theanine for alertness, it has a similar
alertness producing effect as coffee but doesn’t keep you awake at
night meaning that if you have say, you have a cup of green tea while
you’re studying at night, you’re still gonna be able to sleep whereas
coffee can really interfere with your sleep because a lot of people
misconstrue or think that you know, the alertness producing
compounds in tea or just a different form of caffeine but they’re not.
It’s really that L theanine that’s the primary component especially if
something like green tea. So in an ideal scenario, what you would do
is you would have a little bit of coffee each day, mostly caffeinated
other than those couple of weeks where you’re switching to decaf but
then you would switch farther and farther as you go on through your
day to closer to bedtime, tea sources preferably like a high L theanine
containing source of tea like green tea and you would kinda combine
both of those that you’re getting the ultimate and cognitive
performance that coffee in the morning, the L theanine throughout
the day, as kinda like a slow bleed as you’re drinking your green tea
and then every couple of weeks, you switch to decaf coffee but you can
still continue to drink that green tea because that L theanine doesn’t
have the same effect on your adenosine receptors or on your adrenal
glands so now you know everything you need to know about
biohacking your life with coffee and tea.
So we’re actually gonna talk about more on coffee later on this
podcast but there you go. Those are this week’s news flashes.
So I wanna know why we weren’t nominated for a podcast award.
Because we’re too freakin’ strange.
I thought you were gonna say we were too good.
You know what, I don’t know. But we do wanna mention to the
listeners that my other podcast, the get-fit guy podcast, which sadly
doesn’t include Brock, has been nominated.
Wait a second, I’m the x-factor.
Wait a minute. So the get-fit guy podcast was nominated over at
podcast awards. If you’re listening to this podcast, when it first comes
out, if you vote by November 15 which is like 48 hours from now, then
I will be forever indebted to you and you can do that over at
podcastawards.com and you go over there, you vote for the get-fit
guy, it’s in the health and fitness category and you can submit your
vote multiple times, you can actually within the 24 hour period. I
don’t think you can sit there all day and vote.
No I think it’s once a day.
Cool. ‘Cause then I would hire somebody to just sit around and vote
all day long.
And so if you win, what do you get? Like a pair of rubber boots and a
kick in the pants?
No. If you win, what you get is a letter of lawsuit from the patent troll
whose patented the podcasting technology. This actually happened to
everybody who won the podcast awards last year.
There’s a guy out there who claims that he owns the technology of
podcasting and he’s trying to sue everybody who podcasts and he
actually successfully been able to claim the right to the podcasting
technology so if you’re just like an itty-bitty podcaster like us, then
they don’t care that much but once you get up to like the whatever,
like the Adam Carolla level where when you read a commercial on air,
you’re getting paid $4000 a pop and you know, just crazy stuff like
that. He’s gonna see that money and go after you all ass. So anyways
though, that’s what you get when you win the podcast.
That’s what you get. That’s nice.
So go vote for us so we can get out patent lawsuit over at
podcastawards.com. What else? The creative live presentation that I
will be giving down in San Francisco, along with my lovely wife Jessa
is happening December 11th to 14th. It’s a totally free online course
called Achieve Ultimate Human Performance not only...
Achieve Ultimate Human Performance.
So you can...
I love that title. It’s just so, doesn’t hold anything back.
That’s right. And you can attend live in San Francisco if you like and if
you wanna apply to be a member of our live audience, actually
technically you don’t actually have to live in San Francisco. If you
wanna fly in from across the globe, you could be a member of the live
audience but if you wanna be a member of the live audience, we’ve got
a form that you can fill out over at bengreenfieldfitness.com/263 and
so yeah, go check it out.
And everybody will be happy to know, the links are now fixed and
working correctly. We had a bit of a, I don’t know if anybody listening
here got our rash of emails and tweets and stuff that happened over
the last couple of weeks but we have some problems with some links
in the last little while and we apologize for that but I think everything
is solved again.
Yeah. We like to break the internet. The last thing is that I have
introduced a brand new coaching package. For me, I’m pretty busy
and I don’t have a ton of time to take on new clients for coaching and
fitness and nutrition and health so what I’ve done is put together a
new package called the Black Box Package and what it is is it’s a
package that arrives to your doorstep, cholk full of everything that I
recommend to reboot your body and enhance your health so it’s got a
gut-fixing package, it’s got a hormonal-balancing package, it’s got
everything you need for gut testing, blood testing, saliva testing, and
then it also comes with a one-hour consult with me as well as some
extra goodies thrown in like the crystal that I wear around my wrist
for electromagnetic radiation blocking. It’s got a couple of books from
me, essentially like everything that you would need to kind of like
start hardcore in reinventing your entire body. And it’s called the
Black Box Package. It’s spendy. Not like it’s not for everybody like
ultimately, like once you’ve purchased it, it’s about $3000 for
everything but it will be anything you would need if you’re one of
those kinda independent people who maybe doesn’t wanna coach but
just wants everything done for you all at once. It’s called the Black
Box Package so we’ll put a link to that in the show notes as well.
When you think about pro-rating that over the year, it’s not so bad.
Like if you’re paying like 300 bucks a month for a coach, well that’s 10
And we have an option for people to spread that out over 12 months if
they want. So there you go. And that being said, we’ve got one special
announcement. Oh we should also mention that this podcast is
brought to you by audiblepodcast..
Ben. Yes. So if you’re in the US or Canada, you can get a free
audiobook, we are going to make an audiobook recommendation at
the end of this podcast so stayed tuned...
Special guest appearance.
Special guest appearance and an audible podcast recommendation so
here’s a special message and then we’ll jump into this week’s Q&A.
Did you know that Ben Greenfield personally mentors trainers,
coaches, physicians, and nutritionists from around the globe? From
business building tips to advance team and performance and health
concepts. It’s all part of a private mastermind called the Superhuman
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Hi Ben and Brock. It’s Alex from Alberta. I’m calling because I’m
currently in the military, hoping to become a police officer. Both these
professions require you to go from a resting state to 100%
effectiveness very quickly without a warm-up. Are there any exercise
recommendations you’d make to improve this performance and help
reduce any injuries? Thanks a lot.
I appreciate Alex’s...
Find your words. Find your words. Alright. No clue as to what you’re
gonna say. Anyways, yeah, as far as increasing speed to be able to go
from 0 to 100 in a split seconds...
Without hurting yourself...
Without hurting yourself. Yeah, you know, a lot of people go in and
lift weights and run around the tracks and step for speed but speed is
kind of a different animal. We haven’t talked about it too much on the
show but technically, speed is just your ability to travel a set distance
over a short period of time as possible. So whereas power would be
the ability to kinda like move a certain weight over a set distance over
a short amount of time. Speed is your ability to actually travel over
that distance and it’s totally force independent so if you wanna do
something fast, then technically you have speed. So it could be like
playing a game of spoons and being able to like grab that spoon as
quickly as possible off the table I mean that’s technically speed
whereas power would be you know, doing that with a 60 pound
whatever, wrist weight on your hand or your back...
Strapped to your back.
So anyways though, training for increasing speed. I do have a few
little things that I like to include in the protocol. People who need to
be able to travel a set distance over a short period of time as possible.
One thing that you need to bear in mind though is that there are a few
rules that are kinda crucial rules for speed training. I’ve written a
fairly comprehensive article about building speed and I’m gonna link
to that article for you in the show notes but I also would give you kind
of the birds eye overview here. Number 1 is that when you’re trying to
build speed, you need to make sure that you do it fresh so the time to
do a speed workout is not after weight training workout or after an
endurance-based workout. You wanna do speed when you’re very
fresh and the reason for that is that your neuromuscular system,
which is the system most responsible for speed development is
extremely fatigue-prone so it can’t have been exhausted prior to you
doing a speed workout or else it’s just gonna be junk training and a lot
of coaches make this mistake, a lot of sport coaches make this
mistake. They’ll save the speed training session for after football
practice or basketball or soccer practice where the safe conditioning
for after the tennis practice when in reality that stuff need to be done
fresh. Either in the morning, before practice. Ideally, your peak
reaction time is gonna be between 2 and 4 PM in the afternoon so you
could also do something in the afternoon or the early evening ideally
for your speed and I’ll give you some ideas for your workout in a
second. The next thing that you need to understand is that when
you’re doing a speed workout, you have to go into it with the mindset
that speed is very very low volume and its high work capacity but very
low volume and what I mean by that is that you don’t want to feel like
you’re doing metabolic conditioning like you have a high heart rate or
you’re sucking wind. Like everything about speed is super short,
super quick. It’s nothing where you’re breathing hard or when you’re
burning lots of calories or anything like that. The last thing you
should know about speed is that you’re trying to challenge your
nerves so if you’re brain isn’t being forced to fire really really quickly,
and send messages very very quickly to your muscles, you’re not
gonna develop speed. That’s why when I recommend doing
something like an overspeed session on a bicycle, and I tell you to do
like high tail and two repeats on a bicycle. If you were gonna develop
like explosive speed out of the saddle while riding a bike, you would
wanna be pedalling at a rate of 120, 130, 140 rpm which actually
makes your brain tired. If you try to do that, like your brain is just
thinking the whole time: go go go go go go go go go go, it’s not
Yeah it’s not so much your muscles. Yeah your muscles aren’t feeling,
it’s more like you start to spaz out.. Like you just can’t keep your feet
going that fast.
Whereas on weight training or power training, you’re trying to recruit
as many different motor units as possible in a muscle. With speed
you’re just trying to grab those motor units as quickly as you can so
some of the things that can really help with speed. One thing that I’m
a huge fan of for a workout is stairs. And taking stairs one at a time as
fast as you can. That really really helps with cadence and it helps with
turnover and you can also take advantage of the down stairs as well as
the up stairs so you can go and do stadium stairs.
Take the steps one at a time as quickly as possible and you don’t have
to climb, if it’s a big stadium, you don’t wanna climb until you’re
tired. You don’t wanna climb to the point where your cadence is
starting to slow down. We’re talking about climbing just like 20 steps
at a time, okay, so you would start up the stadium stairs. You would
climb up 20 steps, step by step, as fast as you can, and as high a
cadence as possible and then you can just kinda walk kinda slowly to
the top of the stairs. And then you turn around and then you go down
all the stairs as fast as you can. Again focusing on cadence and speed
and turnover. So stairs really work for speed. Another thing that
works really well for speed is aqua jogging in a deep pool where you
can’t tough the bottom. And just doing 10-20 second very high
cadence turnover in the pool. The nice thing about those are they’re
low-impact and so you can do something like that almost everyday if
you wanted to. And this is something like you swimmers or triathletes
can throw in at the beginning of a workout is you can just hop in and
you do a really really high cadence efforts in the pool to warm yourself
up if you need to work on speed, you need to work on turnover. So
high cadence deep water. I’m a huge fan of that as well. For both
runners and cyclists, those high high cadence cycling repeats that I
just talked about where you’re doing like very short, like 10-20 second
120, 130, 140 rpm efforts, those work really well also. The other thing
that I found to work pretty well for speed especially in terms of
enhancing your neuro muscular, your ability to grab those motor
units very very quickly would be super high repetitive contractions
using electrostimulation. I think we have a question about
electrostimulation later on in this podcast.
But what you do is you use an electrostim unit like a compex
electrostim unit and you put it into power mode or I think they have a
speed mode on it. I don’t have my compex here on my desk or aside
I’d check. Anyways though what you do is you actually attach
electrodes to the muscle and the electrostimulation unit rather than
your brain causes those muscles to fire. So you’re kinda working a
different system but you’re still training your muscles how to fire
repeatedly so you wouldn’t wanna do just that for speed training
because you do want to solidify that brain-muscle connection as well
but electrostim can work out pretty well for speed training. A few
other things that I should make sure to mention when you’re training
for speed is make sure you take care of yourself from a nutritional
standpoint as well so for building speed, you definitely want adequate
choline in your diet. Choline is a fat that is specifically responsible for
increasing muscle contractibility and also the ability of neural circuits
to learn new complex activities like moving a muscle or moving your
legs to a higher and higher turnover doing something like a hundred
meter sprint so choline, you can get that from things like walnuts,
fish, eggs, make sure you eat the eggs with the yolk. Fatty healthy
fatty sources like that are really good sources of choline so make sure
you’re including those types of things in your diet. Another thing
that’s really important as far as a naturally occurring amino acid that
helps protect neurons from free radical oxidation and will help to
enhance your neural strength is l-tyrosine. It’s called l-tyrosine. Now,
l-tyrosine is something that you could just supplement with about 30
minutes or so prior to s speed-based workout. You would need about
a gram or so of l-tyrosine and you can just get l-tyrosine powder like
an Owl Foods l-tyrosine powder. The next thing is green tea which we
already talked about. Green tea not only has that l-thianine that I
talked about but it also has epigallocatechin in it or what’s known as
EGCG and some different forms of what are called epicatechins and
all of these have been shown to be very potent for elevating your brain
and your neuronial activity so kinda like keeping green tea coming in
during the days that you’re doing your speed training, that can be
really helpful as well. And then the last thing is to make sure you’re
getting adequate vitamin b. Most people that are eating a healthy diet
are getting adequate vitamin b but vitamin b is really important for
proper brain function specifically folic acid and vitamin b12 helps to
maintain the myelin sheath that insulates your neuro fibers so that
allows more nerve impulses to travel more quickly down the nerve.
Again, most people who are... like if you’re using like a good vitamin b
supplement or you’re eating a really well-rounded nutrient dense diet,
you’re probably getting enough vitamin b but you know, say like your
vegan or you’re vegetarian, sometimes there can be some vitamin b12
deficiencies there and if you’re trying to train for speed
simultaneously, you know, it’s something to think about so those are
some of my biggies and then finally the last thing is you’re gonna be
better at speed on any days where your sympathetic nervous system is
really really strong.
So I recommend that you test your heart rate variability in the
morning and you can use the Sweet Beat phone app for that. There’s
another one called the Omega Wave. There’s the Bioforce. There’s a
ton of heart rate variability testing apps out there and most of them
will kinda give you a green light if it’s okay to go into aerobic that day.
And what that means is that your sympathetic nervous system is
really strong and well-toned that day and ready for really, really good
fight or flight type of workout. So I wouldn’t be doing much speed
workout or power workout or strength workout on days when your
sympathetic nervous system is weak, ‘cause that’s a really fast path to
injury and illness. So I definitely would incorporate some heart rate
variability testing as well. If you wanna know which days are gonna be
the best days to do speed workouts. And then, um, okay, last thing,
promise – you don’t have to do speed workouts every day. About
every 72 hours or so is suffficient. And if you’re doing speed workouts
a lot more frequently than that, your nervous system is not going to
have recovered adequately. So two times a week is just fine and you
can use heart rate variability tracking to decide which two days of the
week are gonna be best for you to do that.
What about something like a cognitive test or one of those games like
the - there’s a system online called Lumosity? Do you suggest
something like that just to be able to get the reaction time, like handeye coordination but also just sort of cognitive reaction time?
Oh, sure. There’s a lot of different games out there that you could use
to kinda super charge your brain. So for the purpose of speed,
something like Lumosity would not necessarily be the answer per se,
there’s a program called Mind Wave that trains your brain to become
more focused and more relaxed and more alert. There are things like
the binaural beats that come along with that superhuman bracelet
that I wear that you can get that you can just put into an MP3 player.
Those help you with meditation and focus and creativity. Lumosity is
like brain games that help with problem-solving and attention and
memory. But for the purposes of speed, I would say probably the best
app for you to get would be a tap test app. There’s a test called the
CNS tap test phone app. I’ll put a link to it in the show notes. It’s just
a very simple app that you would use. This one I think is for an
iPhone. I don’t know if they make one for an android platform. But
you just tap the phone as many times as you can within I believe it’s a
20-second time frame. And you keep track of how quick you’re
tapping. And this is a really, really good reflection of your central
nervous system strength. You’ll notice right off the bat, no doubt, that
you can’t get so many taps after you’ve been drinking the night before
or something like that. But there are times when you just can’t tap
enough. It’s not related to you being hung over, it can just mean that
your nervous system isn’t that well recovered. So the CNS tap test is a
really cool little test you can use to quantitatively track the strength of
your nervous system.
This is Archie calling and - Ben, I heard you mention that if you’re
gonna be on a high fat diet you should definitely stay away from
sugars. But I’m just kinda wondering, do I need to stay away from
sugars while I’m consuming the high-fat? Is there a window where I
can’t consume sugars and drink maybe like an apple, a banana or
something in a smoothie? Or what’s the combination if I have maybe
some butter in my oatmeal? Is that super bad for my cardiovascular
heart health? So maybe you could add a little more light on that. I’m a
little confused so if you can help me out, I would appreciate it. Great
So I think I’ve said this many, many times before in the podcast that
you should not eat a lot of starches and processed sugars if you’re
gonna be eating like a high healthy fat intake.
I think you really hammered that home during the interview with
I’ll tell you exactly why now. This is - I don’t think my response to this
question is gonna be super long. It’s a little bit science-y but it’s pretty
simple if you wanna get down to the brass tacks of things. So here’s
the old deal ...
I think there’s a dog eating your children in the background.
I hear the dog barking right now, yeah. That might mean that Jess is
home, which should be a good thing. We’re actually doing an inner
circle podcast here in two hours or so in which we’re going to go
around and show all the healthy items that we pack when we’re
travelling. Hopefully she gets home in time to hide the Skittles and
Okay, so here’s the deal with blood sugar and why blood sugar is one
of the biggest issues when it comes to cholesterol being atherogenic
and cholesterol actually being an issue. What elevated levels of blood
sugar do is they create this ideal condition for something called a
glycation reaction to occur. Now you may have heard before about
advanced glycation end products or fittingly called AGES, yes. And
that’s the process –glycation is the process where a protein or a fat,
also known as a lipid, is bound or joined together with a sugar. Now
the result when you get a protein or a fat bound to a sugar is a very
reactive molecule that is capable of damaging pretty much any tissue
in your body that it comes into contact with. And glycation of
cholesterol particles specifically of LDL cholesterol particles is a very
well-documented phenomenon and what it does is it really increases
the atherogenic or the heart damaging or artery damaging potential of
LDL. This is because when an LDL particle or an LDL cholesterol
particle has been glycated by sugar in the blood stream, it’s extremely
more susceptible to what’s called oxidation. Now when an LDL
particle becomes oxidized, that becomes a huge risk factor for heart
disease. And you can actually test the level of oxidized LDL or the size
of the actual LDL particle. So rather than just getting a full on LDL
test, you can for example test VLDL. You can test something called
apo-B. You can test something called LP-a. There’s a lot of different
kind of blood lipid measurements out there that you can get to test
this. Or you can just play it safe and follow the rules. Because what
happens is glycated LDL causes oxidative stress which causes
inflammation in the smooth muscle cells that line your arterial walls
and that cause plaque buildup. You actually can’t really get much
plaque buildup if you do not have sugar that’s actually attached to
those LDL particles. Now there are few other issues with glycated
LDL particles. Number one, they cause degradation of what’s called
endothelial nitric oxide synthase. And many of us are familiar with
nitric oxide as being the molecule that cause vasodilation and blood
flow. So we get down-regulation of that, so the arteries aren’t able to
stay as big and as wide. And the other issue is that a glycated LDL
particle actually can’t be recognized by the LDL receptor on the cell
surface. So these oxidized glycated LDL particles just float around in
the blood stream and as they’re floating around in the blood stream,
one of the places that they wind up is creating plaque on the arterial
So they’re not able to be used for what they’re normally be used for
like repairing cells and giving some energy and stuff.
Exactly. So this is why I’ve always said if you’re gonna be eating fats,
and you’re gonna go after getting adequate cholesterol in your diet,
which is a great idea, it’s good for brain function, steroids, hormones,
everything, you gotta be careful with the concentration of sugars in
your blood. Now let’s get down to brass tacks, and I’ll tell you exactly
what you need to do and what you need to look for because I
understand what Archie’s kinda wondering - if you just avoid sugar
altogether, if you gotta time it. All you need is a blood glucose
monitor, a 15-20 dollar blood glucose monitor from the pharmacy –
You can actually get one from your iPhone now, too.
You can get one from your iPhone, so, whatever. So here’s what you
wanna look for. You don’t want your postprandial blood glucose to be
rising above 125, okay?
Postprandial being after eating.
Uh-hm. So after you’ve eaten if your blood glucose within that hour
after you’ve eaten is rising above 125, you need to be choosing foods
or eating meals that have a lower glycemic index or lower amount of
starches and sugars in them. Okay, so that’s number one. And that
would especially hold true if that meal contains fat. So if a meal
contains fat, you eat that meal that contains fat, and your blood
glucose goes above 125, that’s a risk factor for glycation of the
cholesterol. Now the other thing that you need to make sure of is, if
you wake up in the morning and you take your fasted blood glucose
levels, so not having had any coffee because coffee can cause your
liver to churn out a bunch of glucose, just water maybe and that’s it,
you’re looking for…
First thing you do when you wake up…
…a fasted glucose level of 70-85. A lot of people settle for a 90, 95,
100 whatever. But what you’re looking for is 70-85 if you’re really
truly are concerned about glycation of cholesterol.
So if you can avoid any time getting a postprandial glucose reading of
anything greater than 125, and you can keep your fasting blood
glucose levels at 70-85, you’ll be in the clear. You’ll be fine. So that’s
basically what you’re looking for.
Okay, so you’re testing as soon as you wake up, before you have any
coffee, before you have any water, and then you have breakfast and
then you wait like an hour before you test?
Yep. And you - wait, for the fasting glucose to wait an hour? Oh,
you’re talking about the postprandial. The postprandial usually about
30-60 minute window after you eat. You don’t need to time it exactly
but right around there. So…
Yeah, okay. So then if you do that after every meal, you’re just trying
to keep it in those windows. Keep an archive or a diary or something
of what you ate. Figure out, okay I need to cut out maybe I should
only have half a banana for my breakfast instead of a whole one or
something along those lines.
Exactly. And we’ll talk I think a little bit later on about specific
supplements you could take before a meal that will help to shove
blood sugar levels lower in response to a meal. So I think we do have a
question about Glycasolve or something coming up later on. I’ll
address that later as far as ways you could kinda hack the blood sugar
response but yeah, I hope that kinda gives you what you’re looking
for, Archie, as far as quantifying this.
Hi Ben and Brock! This is Becca from Milwaukee. I’ve noticed that
you guys discuss sleep a great deal but mostly in terms of how to sleep
better or help falling asleep. My question is different in the sense that
I want some advice on how to stay awake. I’m a 22-year-old
endurance athlete and personal trainer with a very active lifestyle.
However, when I’m in situations where I need to sit still and pay
attention to something such as listening to a professor, watching a
movie, reading, sitting in church, or even driving, I struggle to stay
awake. No matter how hard I try to fight it, my eyes just won’t seem to
stay open. Even though throughout the day or the rest of the day
when I’m up and moving, I’m not fatigued. I aim to get at least seven
hours of sleep at night. But this happens no matter how much sleep I
get or how early I wake up. I sleep like a rock at night. I fall asleep the
moment my head hits the pillow and I very rarely wake up once
throughout at night, I really don’t like the taste of coffee and the
ingredients in energy drinks make me nervous. So I was wondering if
there’s anything you would recommend in terms of supplements or
natural things to add to my diet so I don’t have to constantly punch
my leg in class to stay awake.
Well, in church. Is not the fear of going to hell enough?
Alright, so, we’ve talked about coffee a little bit already and I think
we’re gonna end up talking about it a little bit more. There are a lot of
different reasons that you can struggle to stay awake during the day.
Sometimes it can be adrenal fatigue-related. Sometimes it can just be
the fact that you are working hard and then when you sit down you
stop working hard, your body just naturally kinda wants to rest a little
bit. Sometimes it can be because you have some autoimmune or some
allergic type of reactions to foods that you’re eating. There are a lot of
different reasons that you would have issues with alertness. So,
without knowing a lot about…
I have an allergy to really boring professors.
Me, too. Must be a common allergy. So without knowing Becca’s
history like what her typical diet is, if she’s avoiding wheat, soy, dairy,
if she’s had issues in the past with adrenal fatigue, that kind of stuff, I
can definitely make a sweeping recommendation that if she doesn’t
like coffee and she avoids energy drinks, that there are other things
that you can use to maintain alertness. So what I wanna give Becca,
and my angle on this question would be five different ways that you
can stay awake or you can increase alertness without using coffee if
you’re not a coffee drinker or you wanna stay away from coffee. Fair
Bring it on!
Okay. Cool! So the first thing that I’m gonna recommend is to use
cold showers. And I will take a cold shower as many as five times
during the day if I’m having a day where I’m working really hard,
maybe I haven’t slept my usual 7-8 hours the night before and I just
need to stay alert and awake. I have yet to step out of a podcast to
take a cold shower, but I’ve been tempted, for sure. I’m totally not
kidding you. I just wanna respect Brock’s time so I don’t leave in the
middle of the show to hop in the shower for five minutes.
I never get that boring.
Anywhere from 2-5 minutes, cold shower, cold water immersion, if
you can’t go full on into the shower, then dipping your face or getting
your face into icy cold water can also do the trick. You get a huge kind
of vasodilatory response in terms of blood flow to the brain when you
do that, and a really good feeling of alertness, cheaper, free and an
easy way to improve alertness and it will stick with you for typically
about 45-60 minutes.
A nice, cold thermal “explosion”. So that’s number one, or exposure.
I don’t think “exposion” is a word. It’s kind of a mixture of exposure
and explosion. But we don’t edit out our little mix ups.
Especially in using the stakes, we like…
So the next thing I would recommend, similar when it comes to
increasing blood flow to the brain, would be curcumin. You can get
curcumin capsules. You can also keep like a good organic curcumin
powdered herb handy like in the form of turmeric. I’m a bigger fan of
using curcumin capsules just because you can get like really
concentrated volumes of it, like up to about a thousand milligrams
which has a really, really nice effect. And turmeric, or curcumin, is
excellent at not only boosting the mood, but also shutting down brain
fog and alleviating brain inflammation. I am a huge fan of popping a
few curcumin capsules like when I wake up in the morning or in the
afternoon. I use the ones called Phenocane but I would consider using
curcumin. Alternatively, you could just have curry everyday for lunch.
But curcumin can help out quite a bit. Cayenne pepper can have a little
bit of a similar effect but curcumin works even better. So that’ll be
number two for coffee alternative would be curcumin. Next one would
be something that we already hit on a little bit and that would be using
this L-theanine. So if you don’t like the taste of coffee and you avoid
energy drinks, you can still do green tea. You can also do –there’s a
company that makes edible green tea which are these little crunchy
tasty green tea leaves that you can just literally pop and eat like
popcorn. Those are pretty good really dense source of L-theanine.
They’re gonna keep you awake and alert without disrupting your sleep.
And of course there are other versions of green tea that you can get,
whether just drinking your regular green tea during the day. There’s
this stuff called Delta-E that’s a really, really concentrated sources of
L-theanine. That’s this little pink packet that you dissolve in water kind of a few different ways that you could skin that cat. And I’ll put
links to all these stuff in the show notes for you. But using L-theanine
instead of caffeine for the reasons that I kind of alluded to earlier in
this podcast, that’d be another way that you could stay awake without
coffee. So another thing that can work really well is inverted positions
to increase blood flow to the head. You don’t have to do a full on hand
stand or head stand. You don’t have to rush out and buy an inversion
table. But even just sitting with your legs up against the wall, elevated
for about 5 minutes can have a really cool stimulation effect to your
brain. And when you stand up again, you can find that increased blood
flow to your brain can actually really help with alertness and focus and
kinda wake you back up again. That or you fall asleep in the inverted
position and find out that your boss fired you about two hours later.
And you can’t feel your…
I actually will go and hang in my inversion table and this is total
kinda biohacking realm but I’ll go out and do my cold shower and
then go hang from the inversion table in my garage for a few minutes
and then go back to work. And that is a pretty potent one-two combo
for improving your focus. You can’t necessarily do that if you’re a
personal trainer at the gym, but for those of you listening in, you can
still hack that together by splashing your face with cold water and
getting into the inverted position. That’ll be another way to do it. And
then the last thing, and this is probably gonna come as no surprise to
people because I tend to kick this horse to death, that’d be the use of
adaptogens. Adaptogenic herbs like the herbs that you can find in
something like TianChi which is the really potent adaptogenic herb
supplement that I take. It’s like forty pounds worth of Chinese
medicinal adaptogens all shoved in to one tiny packet. That kind of
reminds me of a line from Aladdin when I say that. You know the line
Nanocosmic power! Anyways, that’s TianChi. So that’s the last thing
that you could use is those Chinese adaptogenic herbs.
You need to tell you have kids. Although that movie came out before
you had kids.
My kids have never seen it because they only release it like every five
years, so, I haven’t got my hands on Aladdin yet. Maybe I’ll buy a
pirated copy when I move to Thailand. Anyways, yes, so do cold
showers, try curcumin, try some L-theanine like from green tea or
Delta-E. You can try inverted positions. You can try TianChi. Any and
all or combination of above. You can try all of them at once. Warning
– your head might explode. But those are five ways that you could
stay awake without coffee, Becca.
I like flicking myself in the forehead right between my eyebrows.
Yes, the Canadian flicking method, that also.
Hey, Ben! Hey, Brock! This is David calling from Chicago.
I’ve been checking my blood works since January 2013 and I’ve
noticed that my potassium levels have been increasing. My blood
draw in January 2013 showed potassium levels at 4.7 so I guess that
was okay. But then in May of 2013, that was 5.6. When I tested again
in September of 2013, I had potassium levels of 5.8. Also I want to
mention that my CO2 carbon dioxide levels in January, May, and
September have been steady at 21. All the markers seem to be within
optimal range so in January the only thing that I changed was my diet
to more of a paleo primal diet. So I feel good, I look good, I’m lean, I
perform well. So any advice on this, I would appreciate it. Thanks,
man, you guys are great!
This is really interesting. I’ve similarly kinda tracked my potassium
levels and my electrolyte levels with the wellness effects testing that I
do every few months. And that also gives CO2 levels. CO2, if that were
super duper low, that would indicate kind of a diet that’s a little bit
more acidic, and the need to introduce more alkalinity, like more
dark, leafy greens into the diet. But if your potassium levels are high,
and your kidney function is okay, and your liver function is okay,
technically the term for this is hyperkalemia. So you all see in the
periodic table of the elements potassium is the K+ and so high
potassium level is hyper k or hyperkalemia. There’s a lot of different
things that can cause hyperkalemia but the issue with it is that
although potassium is really important to maintain the action
potential in nerve cells, which means it is also important for muscle
contractions for not cramping and stuff like that. What can happen is
if you get excessive production of potassium, and that can happen
through everything from muscle tissue breakdown, to taking too
much of a potassium supplement or you get ineffective elimination of
potassium, and that’s actually usually due to adrenal fatigue or
overtraining, what happens is that increased potassium results in
what’s called the depolarization of your cells. And that depolarization
opens a bunch of sodium channels and it results in some pretty big
issues from a neuromuscular, a cardiac, and a gastrointestinal
standpoint. Because once the sodium channels are open, it can do
things like cause pre-ventricular contractions in the heart and some
issues with heart’s over contractibility. It can cause episodes…
And that’s bad, right?
That’ll be a bad thing. It can cause episodes of muscle weakness,
muscle spasms. It can cause issues with the way that your –what are
they called, your peristaltic muscles in your gut. Like the way those
actually contract subconsciously and move food through your gut, or
unconsciously as part of your nervous system that you can’t control,
your autonomic nervous system. What happens is potassium can, or
high high potassium levels can kinda influence all those things. As far
as why potassium would be elevated, or why you would continue to
see potassium go up, usually in folks, it’s either due to a, there being
potassium in some kind of supplement that you’re using and you’re
not being aware of it. That would be, number one would just be kinda
look at your supplements and make sure if you’re taking supplements
that you’re not getting too much potassium. Number two would be
that often when you switch diets and you start eating paleo, you start
eating primal, you start eating more raw, real foods, sometimes your
mineral intake can go down. And that’s because we simply do not
have fruits and vegetables from the same soil that they might have
been grown in thousands of years ago. We tend to get fruits and
vegetables from mineral-depleted soil. We tend to get more mineral
depletion in our cells and a big, big part of that is due to a high
amount of electromagnetic field that is all around us now, with
computers and smart phones, etc, that essentially increases the
leakiness of cells. So we actually hold on to more minerals as well,
either. So it can be a good idea to supplement with either trace liquid
minerals or like some kind of a sea salt and go out of your way to use
that, if you’ve kinda switched from a standard, westernized, like
electrolyte and sodium-filled diet to more of a natural, mineral-based
diet. You would think and it would be nice that you wouldn’t have to
supplement with excessive or extra electrolytes when you switch to a
healthier diet, but often that can be the case.
Now what happens is when you’re getting sodium imbalances or not
enough sodium in your diet basically, the potassium level is gonna
start to go up, it’s just a sodium-potassium imbalance. I would
consider using a Himalayan salt or an Aztecan salt or something
along those lines. A lot of times also when someone switches diets,
they start into more exercise. I know that David says he only exercises
once a week, I don’t know if he’s increased his stress levels or
anything along those lines. But whether it’s stress from your lifestyle
or stress from exercise, the increased cortisol production can cause
what’s called an aldosterone deficiency and when that happens,
potassium is not excreted the way that it’s supposed to be. And so
overtraining or over stress can both cause that increase in potassium
as well and it would start to go up like that. So the two things I would
look at would be de-stressing, whether it’s through yoga, breathing,
meditation, journaling, that type of thing. If stress is an issue, I would
look into using electrolyte supplementation and then the last thing
you may want to consider is that, I actually like to see CO2 levels for
alkalinity and acidity balance to be closer to like the 24, 25, 26 range,
rather than 21. So you may want to start taking in a little bit more veg
and some raw fruits and not just a lot of meat. There’s a study that
just came out this morning actually that I was reading this morning
over breakfast, talking about how even like a paleo diet, or a high
meat diet or a diet that’s “healthy and natural” but doesn’t include
lots of vegetables and fruits can be a real, real big issue for diabetics
especially and for increasing risk of type 2 diabetics because it causes
a net acidic load. So I’m a fan of really kinda eating a plant-based diet
that has lots of fats and then moderate amounts of meats which
technically are acidic especially when unopposed with vegetables and
healthy fat intake. So those are some of the things that I would think
Hello, my name is Derrick and I’m from Grants Pass, Oregon. The
question I have is regarding belly/digestion problems. I know that
when I run for longer durations of over eight hours, my sugar
sensitivity increases exponentially and my stomach would just turn. I
can feel that acid build up in the beginning stages of vomiting in the
back of my throat, my mouth waters slightly. And I’m unable to take
in any calories and cannot run at the pace that I’m accustomed to, it’s
more like a drunken waddle at this point. I’ve altered my race fuels
significantly to mitigate this, eliminating sugars and found Speed
Zone portables with their rice-based real food options has worked
well along with chewing them up every twenty minutes. But my
stomach still soured at mile 72 and I was unable to put anything
down. First part of the question is- is there anything I can do to
prevent this from happening? And the second part is my stomach
does turn, is there anything I can take to settle my stomach during the
I think Derrick was at the Superhuman event, was he?
Yeah, in Spokane last March.
Become Superhuman live event which we may end up doing again,
but it’s on the back burner until I get back from Thailand. At which
case we’re looking at the possibility of organizing it in either Austin or
Seattle. But I’ll keep you folks in the know about that as we go. It’s not
gonna happen in Spokane, though. Apparently Spokane is not a big
enough city for folks to flock to.
It was difficult to get there, I have to say from Toronto to Spokane
was not an option to do three stops.
Yeah, I think they have about ten times as much people on the live
pre-cast as we did sitting in the audience. Anyways, though, so what
happens? There’s a few things that happen in terms of your ability to
ingest sugar, or digest sugar or maintain energy the longer and longer
you get into a long run. One would be your actual sugar transporters.
So you’ve got different transporters for different types of sugars in
your gut. You’ve got your sodium-dependent glucose co-transporters.
You also have what are called your glut-five transporters. Those
sodium-dependent glucose transporters primarily transport glucose
and help out with glucose absorption in the gut. And then those glutfive transporters those primarily transport fructose in the gut. What
research has shown is that you get your maximum sugar absorption
when you’re able to utilize both of those transporters, which is why
most bars and, not bars but gels or sports drinks out there are
typically a mix of glucose and fructose, or fructose and maltodextrin
or some kind of a blend that’s going to allow for using multiple
transporters because you can nearly double the amount of sugars that
are absorbed in the intestine when you’re using multiple transporters.
So the issue is that not only do these sodium-dependent transporters
begin to shut down after long, long periods of time spent gradually
depleting especially your water and your hydration but you also tend
to get lower and lower activity as far as your digestive enzyme activity
is concerned. So sugars are broken down a little bit more slowly as
well. Now granted we’re talking about you primarily looks like eating
simple sugars but if you’re trying out the Speed Zone Portables book
and doing rice cakes and rice chews and the kind of stuff that’s in that
book, a lot of times the enzymatic activity can also be an issue as far
as this is concerned. And the final consideration is of course that
sugars are really the longer and longer you go, the least efficient
energy source to be relying upon. And I’m not sure that I will be doing
much sugar in the first place. So the thing that I would consider first
of all is you may want to actually get one of this film canisters or like a
noon type of bottle and actually take digestive enzymes out there with
you or use digestive enzymes for a period of time in your life that you
jumpstart or up-regulate your body’s own natural production of
digestive enzymes which can actually happen if you use digestive
enzymes for a period of time. I’m a big fan of these digestive enzyme
called Caprazymes. It’s got ginger root in it. It has yucca whole herb
powder in it. It’s got aloe vera in it which is a really nice digestive
tonic which can help you out quite a bit even if you’re out running.
And what these enzymes do is that they function as catalysts. So they
help a metabolic reaction faster than it would without the enzyme
present. So you’re essentially able to digest and assimilate foodstuffs
more quickly and put a little bit less enzymatic stress on your body. If
you’re using something like a digestive enzyme during a long, long
day where you’re eating fuels and moving at kind of a slow pace and
you’re having difficulty with digestion and absorption which doesn’t
happen to everybody but in the folks that it does happen to, enzymes
can be helpful. That particular digestive enzyme blend I also like
because it not only has those gut botanicals in it but it also has a good
mix of lipases for fat, proteases for proteins, and amylases and kind of
glucose-digesting enzymes in it as well. So it will breakdown anything
from sugars to fats to proteins. I would consider using something like
that. I would also keep using the amino acid that you’re using but you
may want to take more amino acids and there’s a really good reason
for that. What happens is that a lot of times when we’re bonking, we
think it’s because we have low blood glucose levels, but what it
actually is it’s high tryptophan levels. Now here’s why that happenswe’re all familiar with turkey sleepiness and blaming down the
tryptophan and really that’s more due to the insulin release and the
blood flow all going into the stomach than it is from the tryptophan
from the turkey,. But what happens is that during prolonged exercise,
branched-chain amino acids start to get metabolized by your skeletal
muscles. And branched-chain amino acids compete with tryptophan
for uptake across your blood-brain barrier. What that means is that as
your blood levels of branched-chain amino acids go down, the longer
and longer that you get in the exercise, there’s fewer and fewer
branched-chain amino acids to compete so to speak with tryptophan
getting transported into your brain. Tryptophan causes sleepiness, it
cause fatigue, it causes lower mood, lower sensory perception. So we
get all these tryptophan getting into the brain as amino acid levels
begin to decline. And that causes the feeling of sleepiness or kind of
like that bonking feeling the farther and farther you get in to an event.
That’s why one of my strategies during Ironman Hawaii was to take
in twice, it was actually close to three times as many amino acids as I
did during Ironman Canada just to ensure that I wasn’t bonking from
this huge tryptophan release from the usage of my entire amino acid
pool by the time I get into the run.
So this can be kind of a good strategy as well is to take in more amino
acids. And they don’t have to be all the like that Master Amino
Pattern stuff is pretty good but it’s also pretty expensive. So if you’re
taking like 10 grams an hour, that can add up. Whereas if you’re
doing 10 grams of branched-chain amino acids an hour, you can get a
lot of branched-chain amino acids to help to mitigate some of that
central nervous system fatigue without necessarily going broke and
having to eat rice and beans the rest of the year ‘cause I know Master
Amino Pattern is something you may want to ration depending on
your level of income. You can add in digestive enzymes. You can add
in about 10 grams of branched-chain amino acids per hour and then
just consider kind of – and this is something that I’ve talked about on
another podcast and articles and stuff, and I’ll link to it in the show
notes –but consider using instead of sugars like fats, like MCT oil,
consider using a really slow release form of sugar like the YouCan
super starch. Those two things combine really well with the Master
Amino Pattern. And then you can use something like the Endurance
Pack that I designed over at Pacific Elite Fitness which also throws
something called X2 Performance into the mix which helps drive a lot
of these amino acids and the glucose bleed that you’re getting from
the Super Starch into your muscles at a faster rate. So when you
combine all those together, it’s a really, really good kinda one-twothree-four combo for going all freaking day long and you can just mix
all of that stuff and put it in a flask. So those are some of the things
that I would do, Derrick.
Hi, Ben! This is Eric from Colorado again. We all know that bitter
melon is your favorite supplement for blood sugar control. But I was
wondering if you have any thoughts on GlycoSolve. It’s the burberry
and banaba leaf extract that Jimmy Moore’s always talking about.
Thanks for your input as always. Bye!
Now I hope your answer won’t anger our good friend Jimmy Moore.
Our good friend Jimmy Moore. I’ll try to be kind to Jimmy here. So
there’s a lot of different ways that you can control the blood sugar
response to a meal or how quickly or how voluminous blood sugar
responds to a meal that contains either proteins or carbohydrates.
And one of the ways that you can do that is with this compound called
berberine, which is the active component of Glycosolve. Now
Glycosolve also has this stuff called banaba leaf in it but to my
understanding the levels of banaba leaf, which acts kinda similarly to
insulin as far as lowering blood sugar levels without putting as much
of a strain on your pancreas, the levels of banaba leaf in the
Glycosolve are not quite as high as the levels of the berberine. And
there are some issues with berberine. First of all, it works very well for
lowering blood sugar levels or lowering the blood glucose response to
a meal. But one of the things is that it can damage your liver
specifically in a similar manner to something like drinking too much
alcohol or taking in too many pharmaceuticals. It can really out a hit
on the liver enzymes. So I would be kind of careful with it from that
standpoint. The other thing is that it can inhibit something called
DPP-4 and raise the levels of a hormone called GLP-1. And when you
inhibit DPP-4, that can turn off part of your immune system and so it
can influence immunity and it may potentially be carcinogenic from
that standpoint. And raising your GLP levels over a long period of
time may also lead to a large growth of abnormal cells in the pancreas
which could cause some issues with pancreatic tumors down the road.
The other thing is that the specific impact on the liver that I was
referring to is the antioxidant part of the liver. The liver detox
pathway that uses P450 cytochromes, and specially for anyone who’s
exercising a lot and who doesn’t want to deplete your levels of natural
antioxidants that your liver is really gonna need to fight off free
radicals from exercise or from pollution or toxins in your food, things
of that nature. You want to be careful with that. Berberine, I’m not
incredibly impressed with as far as like a side effect standpoint. That’s
where I’d be careful. I just – I would need to see some – even if it’s
some n=1 study of people showing their liver enzymes, making sure
that aspartate amino transferase or alanine amino transferase aren’t
super elevated, I want to see what’s going on from a pancreatic
standpoint to make sure that there’s not a lot of pancreatic cell
damage going on. And that’s a more difficult test to do, to look at
something like that.
For me, I haven’t seen enough evidence that convinces me that this
stuff is entirely safe. I’ve talked before about using bitter melon
extract to decrease blood sugar levels postprandial levels, that stuff I
know is efficacious because I do my own blood sugar measurement
after a meal. And I’m well below 135 when I use that stuff about 30
minutes prior to a meal. I test my liver enzymes and my alanine
amino transferase and aspartate amino transferase is extremely low
and I’m a bigger fan of that stuff in terms of safety and efficacy
standpoint versus the Glycosolve. So I’m gonna stand by the stuff that
I recommend just based off of the fact that I’m not totally sure about
the Glycosolve and I will totally stand to be corrected if there’s
information about berberine of which I’m unaware or if I’m totally
barking up the wrong tree here as far as kind of blowing this out of
proportion with the pancreatic issue, I’m all ears. But at this point, I
am concerned about some of the stuff that I’ve seen on berberine. So I
personally wouldn’t use Glycosolve. I’d use the bitter melon extract
instead. That’s kind of where I’m coming from as far as this stuff goes.
I don’t know if there’s a big price difference at all between the two
either. But for 20 capsules of the Glycosolve it’s $18.
It’s eighteen? Okay, so I think for a month’s supply of the bitter melon
extract, it’s closer to forty. So if you’re gonna go with MPX 100 bitter
melon extract, it’s probably gonna be about $10 per month more
expensive but that 10 bucks saves your pancreas and your liver. There
you go. And that’s how I stay super lean, too. I stay super lean at the
drop of a hat when I started using MPX. It literally keeps me from
gaining period. I almost can’t gain weight when I eat carbs and I’m
taking that stuff at the same time. So it’s pretty powerful.
Hi there, Ben and Brock! It’s Greg Jordan here from Johannesburg,
South Africa. I’m an endurance athlete and trains on average
anywhere between eight and eighteen hours per week depending on
events that I have coming up. My body weight is relatively low for
someone that stands at over six foot at 63 kilos. But more
concerningly, my body fat percentage is particularly low around five.
And as a result of that my current focus is to try and increase the fat
percentage in a healthy manner without putting on unnecessary
weight. What I would be interested to hear from you is your particular
opinion on how many calories an athlete such as myself should be
taking and given my personal circumstances? And perhaps more
importantly, how I should be splitting those between protein, fat and
carbs. And you get very mixed opinion with all the debate that’s
raging at the moment around high protein, high fat, low carb diets.
I’m particularly interested in knowing that for someone trying to
increase their body fat percentage without putting on weight, what
can be split between calories is per day and how many calories should
someone be taking in per day? Thanks again for a truly fantastic show
and keep it up. Look forward to hearing from you. Cheers!
Well, man, you don’t get this question a lot. We don’t get a lot of
listeners writing in wanting to be fat, or calling in wanting to be fat.
No, this is only the - this is the second time I think we’ve had
somebody say anything about wanting to gain weight. And this is the
first time it’s all been about fat, not about necessarily weight like
muscle weight or anything, it’s interesting.
I personally look at babies or small animals when it comes to gaining
weight quickly and safely, especially when you’re talking about the
percentage of fat, carbs, and protein. That’s what I look to is –how to
get a baby animal to get big. And also what kind of appears to be the
composition of our own tissues when it comes to what the proportion
of fats and proteins are in our own body tissues. So if you can….
What you’re saying here reminds me of a book I read.
Exactly. There is a book about this called the Perfect Health Diet. And
the Perfect Health Diet makes a macronutrient recommendation of
20% carbs, 65% fats, and 15% protein. And that is based off of four
Number one is that observations about our ancestors in huntergatherer diets show that approximate ratio in most folks: the 20%
carbs, 65% fat, 15% proteins granted there are some populations like
the Katabans and the Pacific islanders and people like that who gets
60, 70, 80% carbohydrate but most of them are handling that diet
quite well because of their genetic propensity, increased activity of a
lot of the enzymes responsible for digesting and assimilating
carbohydrates probably better insulin sensitivity and pancreatic
production of insulin as well but in most folks we see that this type of
diet from just an observational standpoint and an ancestral
standpoint works well. But when you dig in, and for me I’m not a
huge fan of observation of ancestors, I’d like to look at the nitty-gritty
composition of either tissue or natural food sources like breast milk
instead and we dig in and look at that stuff it turns out that the
average like lean male has about 30 lbs of fat and about 23 lbs of
protein. And if we look at that with as far as the proportion for the
other body tissues it gives us about 60% fat and 20% protein and the
rest would be carbohydrate so that also kinda shows us a clue when it
comes to macronutrient ratio. When you look at human breast milk,
it’s about 39% carb, 54% fat and 7% protein. Now, the brain of an
infant needs slightly more carbohydrate fraction than the brain of an
adult because the brain of an infant needs just slightly more glucose
even though infants do run really well in ketones they do have slightly
elevated glucose needs compare to an adult which is why we bring
that composition of breast milk down just slightly from the carb
standpoint and then for growing adult we would slightly up the fat
and slightly up the protein. So, ultimately for healthy weight gain I
would go with about 20% carbs 65% fat and 15% protein. Now as far
as actual calories go and this is something that body builders,
personal trainers and people in the fitness industry have known for
years, you can get away if you’re trying to maintain body fat levels or
you’re trying to basically get bigger without getting too fat, you’re
usually looking at not wanting to exceed your baseline calorie needs
by more than 500-1000 calories per day. So what that means is if you
go and you find a metabolic rate calculator, there’s actually a bunch of
good free ones over at getfitguy.com. I have a bunch of free metabolic
calculators, activity calculators, ideal weight calculators, a bunch of
stuff over there at getfitguy.com. If you go over there and use the
calculator and you determine that your basic metabolic rate or your
basal metabolic rate is 2500 calories a day. Then as you’re trying to
gain weight, I wouldn’t be exceeding 3500 calories a day, just if you’re
looking for a safe and healthy weight gain that’s not gonna cause you
to balloon and get really fat or produce a bunch of visceral fat and
storage fat around your organs that can be potentially be damaging
from a health standpoint. I would simply up your daily calorie intake
over and above your basic metabolic rate by about 500-1000 calories
and then do that 20% carb, 65% fat, 15% protein and that will give
you a really nice ballpark for kinda gaining body fat but doing it in a
And Greg, I sort of apologize but not completely, for chopping your
question down so much. But everybody, this is just a general note. If
you’re leaving an audio question, try to keep it under a minute.
Otherwise, know that I’m going to –I mean, I may take the knife.
Yeah, that’s right. Don’t talk so damn much. Tone it down.
Exactly! I don’t wanna have to cut you.
Hi, Ben! This is Paul from Boston. In a recent podcast, you mentioned
a compacts electrostim unit. How does this compare to the arp wave
that you talked about early in the year? I was not able to run due to a
very tight lower calf muscle. But after 5 treatments with the arp wave
at a local sports clinic, I was able to run for the last 6 months. I began
to develop the same tight calf muscle and was wondering if the
compact could treat it or do I need to stick with the arp wave?
So dude, the arp wave, if you’ve seen the pictures of me at Dave
Asprey’s biohacking conference down in San Francisco last year…
Oh, yeah! When you had all the electrodes stuck to your gut.
To my abs. They jacked up the arp wave on me at 100% intensity for
10 minutes. And I literally felt like I’d done…
Is that like doing a thousand crunches?
Yeah, it felt like I’d done a thousand crunches and then ran a mile
when I turned that thing off. And it’s really crazy, and of course if I
would have done something like that with the compacts, I would have
had skin burns all over my abs just because it’s a different type of
So this arp wave or a-r-p wave is something that Jay Shroeder when I
interviewed him on the podcast talked about. And Jay was actually at
that biohacking conference kind of overseeing the utilization of this
thing. But it’s an electro-stimulation device but it’s really different
than any other electro-stimulation device that’s out there. It uses
what’s called a direct current, or a DC current. But the way that that
current is delivered is in this super high frequency wave form that it
gives you basically a deeper penetration of the muscle while reducing
your skin impedance and your fat tissue compedance, so you don’t
get- or impedance. So you don’t get skin burning but you get a way
more intense contraction. It’s actually a contraction that’s a little bit
more of an eccentric or a lengthening contraction, rather than just a
shortening or spasming or tightening of the muscle. So it’s very good
for therapy as well as for strengthening the muscle compared to
something like a basic electrostim device. Now of course that
advantage comes at a cost…
At a price. I’m guessing…
…at a price. So you could do a search for arp weave treatment and
then the name of your city and you could probably find a physical
therapist or a chiropractor and it’ll cost you about 40-50 bucks a
session to go in and get an Achilles tendonitis work done or get an
injury work done which arp wave does a really, really good job at
working on. You can also – you can buy one outright and it’s about
10K or so. If you decide you want to train with Jay Shroeder or
Charles over at Evo Sport and you want to get a year of training with
them and monthly webinars that teach you how to use it and
everything else, that’s about what it comes out to. I think you can get
the unit on its own for close to the 8K. But if you have no clue how to
use it, you just basically got this really almost dangerous electrostim
unit that’s not gonna give you much bang for your buck so I think it’s
a pretty good deal. I’ve got no financial relationship with Jay or
Charles over at Evo Sport. But if I was gonna go buy one of these
things and somebody dropped a 10K check at my lap and said go get
yourself an arp wave, I would definitely go straight to them because
they’re the- they train the NFL football players on how to use it. They
use it for rehab really successfully. It’s definitely an efficacious unit
but it’s just one of those things where- it’s an expense. I use the
compact sport elite because I don’t really have the budget for a
$10,ooo electrostim unit and my wife would probably kill me if I went
out and bought a $10,000 electrostim unit.
Your kids would never go to college.
My kids would never go to college and we’d be eating rice and beans.
So you can get good effect in terms of strengthening, rehab, kind of
shutting down pain a little bit with the compacts. I’m not gonna
pretend you’re gonna get the same type of strengthening and the
same type of rehab effect as you can with something like an arp wave,
but you’ve also got that option of seeing if there’s one you can hunt
down in your area where you can just go in. Typically it’s about 8-10
sessions or so with a physical therapist or chiropractor who’s actually
using it on you. You could do that and just buy a compex sport elite
for your own personal use. And you kinda have the best of both
worlds. Because of you think about- that’s how many hours? A good
200+ hours with the arp wave before you justify the expense of
buying one if you just go on for a session here and there plus you have
the added advantage of the person who’s doing it knowing what
they’re doing. So it’s a pretty intense tool to just kinda fiddle around
with and …
Strap onto your forehead?
Yeah, unless you’re Richard Bronson or somebody who could just
throw around pocket change like that.
I got a question about DNA testing. I see an advertisement on television
which I probably shouldn’t be watching in regards to DNA testing. I’m
wondering if this effective by your knowledge and I’m also wondering if
it’s worth looking into any further. I haven’t heard much about this
before and I haven’t heard of you guys talking about it but it sounds
Yeah, ever since you did that 23 and me, that’s when you did this,
Twenty three and me, baby.
Yeah, that’s the –I’ve been wanting to get that done. I’m waiting for
their –didn’t they have –they had a huge sale on Labor Day or
They run sales all the time but it’s 99 bucks now. I mean it’s -so here’s
Oh! I think that’s what the sale price was the last time I looked.
When I first started looking into it three years ago, I think it was 499.
It’s dropped down to as low as 99. Keep waiting, it’s probably just
gonna be a $2 chip implant that you can put in your wrist that just
kinda spits out data 24/7. Speaking of spitting out data, that’s what it
is. It’s a saliva DNA test kit you order a kit from their store. They send
you a little tube that you spit in and then they analyze your DNA
within about six weeks and then send you online access to a
dashboard that gives you a ton of information. You could spend hours
on your dashboard digging into your ancestry and your risk factors,
and your genetic determinants from everything from your muscle
fiber type to your freaking ear wax type on there. Everything. It’s not
a complete mapping of your personal genome. If you want a complete
mapping of all the 3 billion different base pairs in your body versus
the 1 million kinda DNA strips that Twenty-three and Me offers, it
will cost you thousands and thousands of dollars. Ultimately, getting
a basic salivary DNA test is gonna give you really the meat of the
information that you want. So you’re not gonna be able to clone
yourself with this data. But you’re gonna be able to identify DNA
markers that are really important. Now the thing that scares away a
lot of people is they’re like –oh I don’t wanna know that I’m
guaranteed to get diabetes, or get cancer, prostate cancer or
something like that. You gotta understand that genes determine only
about 20-30% of your health outcomes. The other 70-80% is all a
result of your environment and your life choices like the nutrient
density and how much sleep that you get and how much stress you’re
under and how much you exercise. So a DNA test is not gonna predict
your future. It’s just gonna provide you with some really good
information that lets you make the right choices. And that’s why I like
it. I tested at a higher than normal risk for type 2 diabetes. That’s
influenced my decision to do things like –I eat the equivalent of one
piece of fresh raw fruit every couple of days. And I eat a lower carb
diet and I take that bitter melon extract before I eat any foods that, or
any meals that contain a significant amount of carbohydrates. I tested
at a higher than normal risk for prostate cancer. So I eat fresh
tomatoes almost every single day for the lycopene.
Hey, aren’t tomatoes fruit?
Technically you just totally destroyed my raw fruit argument but I’m
talking about like papayas, mangoes, stuff, actually tomatoes and
avocadoes and so, yeah, kinda painting with a broad brush when I say
Yeah. Sorry about that.
You get what I’m saying, So thank you Brock for totally derailing me.
So I was about to go on to the importance of lifestyle choices.
Never mind. We can just wrap it up here.
So as long as you think you can kinda handle the truth when it comes
to genetic testing, that’s fine.
What do they say, your genes like your DNA is the gun but your
lifestyle is the trigger.
Yeah, or the DNA’s the dynamite and your lifestyle is the match. I
mean, what’s really cool about is you can see your drug responses to
certain drugs. Whether or not you’re gonna respond to something
like- you could find out you’re a complete non-responder to
coumadin, a blood thinner drug. And you just know it’ll just be a
waste of your time if someone ever put you on Coumadin. You could
find - I found that I’m a fast responder to caffeine. So if I eat caffeine
or drink caffeine, I’m pretty much done with it within about 2-3hours
and it’s out of my system. Some people it stays with all day. But you
find out a lot of interesting things like that. The other thing that’s
really cool is you can literally trace your maternal and your paternal
lines as they’ve moved across the globe and kinda see what your
ancestry is. This is something I think I was talking about with Rich
Roll when I was on his podcast, t’was like you could know if you’re
just mostly Northern European and if maybe like a diet with fish, high
on fat, that type of thing would agree well with you versus maybe if
you come more from the Pacific islands, or Australia, or South
America, or you might be able to handle more citrus fruits, and rices,
and grains, and grasses. It’s really cool to be able to take a look at the
ancestry and maybe throw some darts so to speak at about where you
should start from a nutrition standpoint as well. So it’s really cool for
the people out there who like to biohack so to speak and kind of make
their nutritional or their supplement decisions or their lifestyle
decisions based on quantified data. You know what, for 99 bucks, I
really don’t think that you can go wrong with these tests and I think
it’s just way cool. I got it. Somebody got it for me for Christmas, I
think 2 years ago I think it was.
I turned it in and it was like mid-January that I got the result. We
were supposed to go out skiing and I logged in to look at my results.
The family ended up going skiing without me ‘cause I was just like
sitting in front of my DNA test all day just like reading it ‘cause it was
so cool. So I think it’s worth it. I’ll put a link to that
twentythreeandme.com testing in the show notes if you want to see
the tests that I did. That’s a 99 dollar one. Well worth it in my
Just for the coolness factor alone.
The coolness factor. And speaking of the coolness factor, we’re gonna
send out a super cool Ben Greenfield Fitness water bottle, brand new
Ben Greenfield Fitness beanie and Ben Greenfield Fitness Tech shirt.
Not the nasty cotton shirts but the cool – yeah we got beanies now.
Dude, they rock. I gotta get you one.
Yeah, I’ve got the baseball cap. I didn’t know they have the beanie.
We just got them in. They’re sweet. They’re gonna be available pretty
soon for purchase at bengreenfieldfitness.com. But Kristen is gonna
get one for free. So Kristen Mack, you left us a review on iTunes. And
as we do every week, if we see your review on iTunes, your positive or
negative review really, we’re probably gonna…
Some are just constructively negative, or hilariously negative.
As long as it’s constructive, or hilarious. We’re gonna send you a little
care package. Kristen….
‘Cause we care.
Send your address at firstname.lastname@example.org and I’ll
personally get your care package out to you. I will kiss it, hug it,
lovingly caress it and then send it out the door stars for life. So here’s
what Kristen has to say. She says, “What the?”, and then it tailors off
from there. But she says “When I first”…