ben greenfield podcast 234
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Listen to this podcast at http://www.bengreenfieldfitness.com/2013/03/234-how-much-water-do-you-really-need-to-drink-each-day/TRANSCRIPT
Podcast #234 from
http://www.bengreenfieldfitness.com/2013/03/234-how-much-water-do-you-
really-need-to-drink-each-day/
[0:00:00.0]
Introduction: In today’s episode of the Ben Greenfield Fitness Podcast: How
much water do you really need to drink each day? Also, how to
get rid of varicose veins; the difference between protein and
amino acids; fueling a 10-day camping trip; what causes hives;
and how many hours a week should you lift weights?
Brock: Hey Ben! I got a question for you.
Ben: Yow.
Brock: I know it’s not the usual early, early, ridiculously early time of
day for you, but I gotta ask, did you have a smooth silky glorious
morning movement this morning?
Ben: I did. I followed my own advice, Brock.
Brock: You had a glorious movement, Baby?
Ben: Yeah. That was like Austin Powers. I’m sure that you’re referring
to the recent podcast with the aptly named Certified Health Nut,
Troy Casey, that we released…
Brock: Wait.
Ben: Go ahead.
Brock: You did a podcast about poop?
Ben: Yeah. You didn’t hear it?
Brock: No. I just assumed.
Ben: That’s just how you start a conversation, anyways. Yeah. We
geeked out on the best ways to get stuff moving smoothly and
and he had his take on it, I had my take on it. We put it on
podcast, on a post. So, there you have it. Folks can go listen in
but yeah…
Brock: You put it on a post.
Ben: I talked about how to…(we put it on a post).
Brock: When you’re talking about poop, you, just putting it on a post
sounds wrong.
Ben: We talked about how to nuke your colon and all that stuff and I
even, at some point this week, tweeted a video because one of our
listeners, Joe, he got a squatty potty sent to his house and said
that it was the best thing that ever happened to him since his
wedding day. So there you go.
Brock: Oh dear!
Ben: Really bad wedding day or really nice poop.
News Flashes:
Brock: Okay. This is the time of the podcast where Ben tells us what the
heck he’s talking about everyday on Twitter, on Facebook and on
Google+ when he puts those crazy studies up there that we’re just
supposed to be able to understand.
Ben: I’ll do my best, man. And by the way, if people get bored when
I’m talking about the latest news, I mean, let us know. We can
certainly cut this section out but I’m hoping it’s helping
somebody other than me feel like I have some justification for
reading studies and geeking out on them. So I’m going to assume
that folks are hitting the “fast forward” button. But if you are, let
us know because I’m gonna talk about some of the things that
were big in the whole health and fitness realm this week. Now,
one of the first things was this idea behind these brand new
concepts of only ever for the rest of your life, drinking one form
of liquid food in its raw chemical form called soylent. Did you
hear about this, Brock?
Brock: I saw you tweet about it but I didn’t follow the link ‘cause I was
terrified that it was made from people.
Ben: Crazy. This guy, he noted that the whole food market is full of
waste in regulation and biased allocation with geopolitical
implications yadayadayada…so he’s like, well, I’m just going to
make my own food out of a basic number of chemicals that you
could buy from a website or formulate yourself and make it, like,
the perfect food for the human body. And so he did. And he
started to track his biomarkers as he did so. So he was tracking
his weight, he was tracking his basic blood panel, (not really
detailed blood panel) like triglycerides and cholesterol. He was
tracking his running progress and then his energy levels in terms
of how he felt what his appetite was like. And he was noting this
big boost in performance and according to him, his blood
biomarkers were looking a little bit better, although I have my
own thoughts on that. And he started to basically sell the stuff
online. I think it’s at soylent.me or something like that. I’ll put a
link to this guy’s article in the show notes. And I have my own
thoughts on this, which we’ll get to in a second. But it’s just a
mix of a bunch of stuff.
[0:05:01.8]
He’s got carbohydrates, protein, fats (he didn’t put any
cholesterol at all in it), some fiber, some copper chromium
mineral, some vitamins like vitamin D and stuff like that. It
looks like he’s going after like the minimum recommended
allowance for most of this stuff and basically, turns into this
liquid blend. And he’s even willing to ship people a free batch if
they’re willing to get a complete blood count and a chem panel
and a lipid blood test and bonus points for getting a psych eval
after they’ve used this stuff only and no food. So, my thoughts on
this...
Brock: I’m very curious, what the heck it tastes like because if that’s the
only thing you’re going to eat for the rest of your life, it better
taste like (I don’t know) something amazing.
Ben: Yeah. So here’s…
Brock: At least, chocolate.
Ben: Yeah. Exactly. Chocolates and peanut butter. The idea of being
simple and not having a lot of variety in your diet is not
necessarily bad. There’s actually another study that just came
out this week that showed that more variety can actually cause
you to get fatter because it’s harder to keep track of what you’re
eating, how many calories, where your dietary foodstuff is
coming from. And I know, for me, if I stick to a pretty
predictable diet throughout the week, I do better in terms of my
body composition and my energy and stuff like that. But this
takes things to a whole another level.
Brock: Yeah. This is beyond consistency. This is exactly the same thing
everyday, not just sort of the same thing or the same types of
meals everyday.
Ben: Yeah. First of all, the omission of cholesterol is huge.
Cholesterol, you look at Paul Jaminet’s perfect health diet (we’ve
had him on this podcast), there’s a reason that mommy’s breast
milk is like, whatever it comes out to, like 60-70% fat-based and
much of that cholesterol, because it’s crucial. And there’s none of
that in there so he’s gonna be looking down the road at fatty acid
deficiencies and a lot of stuff on a bigger level that a lot of vegans
and vegetarians have to kinda deal with but other way, way
bigger level. The doses…
Brock: Can’t your body synthesize cholesterol from other fats?
Ben: Your body can do that but you do need some dietary sources of
cholesterol. That’s a good point, Brock. Your body can synthesize
cholesterol from some fats but his fat sources exclusively from
olive oil, which is mostly oleic acid on a mixed source of fats.
And so the fatty acid ratio is off. There’s no saturated fats such as
you’d find in coconut oil. There’s no gamma linoleic acid.
There’s no arachidonic acid. You can’t synthesize all the fatty
acids that you need from one single oleic acid fat source.
Brock: Gotcha.
Ben: Vitamin D is the only 400 international units and yes, that’s the
RDA but most folks need a lot more than that. There’s no
vitamin K in there. There’s very few trace elements like boron,
for example, in there, which, for guys, is really, really important
for testosterone and stuff like that. The carb source is malto
dextrin, which has a, frankly, very high glycemic index, which is
why it’s in most sports beverages but he’s gonna be spiking his
blood glucose every single time he sucks down a bunch of malto
dextrin. Protein in this, if you were to dose at the doses that he’s
recommending you would come out like 50 grams a day, which is
enough to cause you to not have muscle wasting happen but not
much past that. So you can’t really be exercising and stuff as
you’re on this and if for exercising individuals, the exclusion of
stuff like creatine and nitric oxide precursors and choline and a
lot of this other stuff you’re gonna find naturally in meat, none of
that’s in there as well. So you’re gonna miss out on all that. And
then a lot of stuff he puts in there is superfoods like ginseng and
gingko and stuff. It’s a super, super low, low microgram-based
doses, way less than what you’d actually need. Ultimately, I think
that this guy might feel pretty good and just about anybody
would feel pretty good switching from a standard American diet
to the almighty soylent but I’m not gonna be drinking any
anytime soon whether you pay me or not.
Brock: Yeah. That’s a terrible name. I know he’s probably doing a tongue
in cheek but I just can’t help but think it’s made from people and
that’s just not good.
Ben: Soylent green.
Brock: Chalton Heston to come and as the stuff. Anyway, not made
from people but it’s not made for people either.
Ben: That’s right.
Brock: Let’s move along.
Ben: I’m gonna talk about showers now so you can feel all clean.
Usually, when we talk about showers, we talk about cold
thermogenesis and all that crap and I’m not going to harp on
that.
[0:10:04.1]
I wanna talk about photon showers and I don’t know if you saw
this but Delta Airlines unveiled a special photon shower this
month at the Ted Conference in Long Beach. And basically, what
it comes down to is, they are bombarding you with natural light
to reset your circadian rhythm and trying to put this in literally a
photon shower that you could step into at an airport or in a
lounge and get this blue light…
Brock: If there’s anything I learned from Star Trek is, that’s a bad idea.
Ben: ‘Cause you might get teletransported somewhere?
Brock: Well, the photon torpedoes were not things you wanna expose
yourself to.
Ben: Well, I would imagine that these are relatively low level photon
emissions. It comes down to the fact that you have these photo
receptors in your eyes that you don’t even use to see stuff –
they’re just used to detect light and they’re tied intimately to your
circadian rhythm - to your master clock. So what you do in one
of these chambers is (they’re called photosensitive retinal
ganglion cells – these cells at the back of your eye that can only
see light, not vision) this thing just hits you with a bunch of blue
light that basically resets your circadian clock from whatever area
that you’ve arrived into and so the idea is, you get rid of jet lag.
It’s similar to the idea like I’ve talked before (I’ll link to it in the
show notes) like the blue light box that you could put on your
desk in the morning. It’s called the Nature Bright Sun Touch that
emits blue light. It’s the reason that I go out every single morning
and try and look directly into sunlight or somewhere near direct
sunlight so that I start up my circadian rhythm, jumpstart my
cortisol, stuff like that. Same reason that if you can go outside
when you fly into a new area, it can help to reset your master
clock, that along with a little bit of grounding and earthing and
kinda making sure that your feet touch the ground. Pretty
interesting that they’re making it into a waterless photon shower.
Brock: So you don’t get clean at the same time as getting awake. You
just get awake.
Ben: Yeah. I believe that you just get awake. But I don’t know. It
could be a good hot date. Take your next date in to the photon
shower and see how that works out for you. Getting it on the
photon shower. The last thing that I wanted to mention was
somebody sent me over a link to this discussion that’s going on
about thyroid and whether or not endurance training can affect
your thyroid hormone production. And this is something that
I’m kinda geeking out on right now, not only because I’m writing
this book on the trade-off between performance and health - the
trade-off between training and health, but also because I’m
writing an article for Lava Magazine right now on the idea of
calorie density and nutrient density and how important that is
for people who are training so that they don’t put themselves into
this state of hormonal depletion. And one of your hormones, of
course, is thyroid. The original article that sparked the
controversy about this was written by John Kiefer and we’ve
talked about him on the show before. He’s the guy who’s into the
whole carb loading protocol, which, no surprise, is a popular diet
because you eat a bunch of pizza and potatoes and carbs at night
and stuff your face. His article is about carb loading. It was
about how chronic levels of exercise may actually deplete your T3
levels and lead to a throttling of your metabolism and your
cellular efficiency. And he cites a billion studies to support what
he’s saying. On another blog, this guy named Alex Hutchinson,
who we’ve talked about before, he runs a really good blog called
Sweat Science, he basically, delved into these studies a little bit
more. And he found some interesting things like for example,
you only really experience a significant drop in thyroid
production when you are combining endurance training or high
intensity interval training with caloric restriction. And so, that’s
kind of the one two combo that has to be present.
Brock: Yeah. We talked about that a couple of weeks ago on the show –
the combination.
Ben: Yeah. Exactly. And another issue is that, for example, the drop in
T3 (thyroid production hormone) that can occur with intense
bouts of exercise that are happening all at once, what happens is
you can see a dip but if you follow it for several weeks, it begins to
rise back up. It’s like your metabolism bounces back after that
initial message to your body that it might need to down-regulate
metabolism.
[0:15:04.0]
Another thing is that you gotta look at the difference between a
short-term study and a long-term study. Another issue is that
when you exercise, you simply metabolize T3 a lot faster and so
some of these studies that look at what’s called T3 Kinetics,
which is how quickly you metabolize T3. One of the reasons that
you would see T3 disappearing more quickly in an exercising
individual compared to a sedentary individual, is just the fact
that we metabolize hormones more quickly (period), which is
why it’s important to do things like include seaweed in your diet
like iodine from nori. I personally use a bunch of nori wraps. We
could use Kelp or Dolci or Kombu or any of these other really,
really good sources of iodine along with selenium from stuff like
raw Brazil nuts, for example. But the idea is that, yeah, you
certainly can draw all of these famous runners like Alberto
Salazar and Paula Radcliff and Ryan Hall and folks who have
been known to have had diagnosed thyroid problems and you
could probably blame the majority of what’s going on with them
on a combination of endurance training and caloric depletion –
intense caloric restriction to really get as skinny as possible to
win a bunch of money in a race, for example. That’s one of those
deals where you’re making that health vs. performance trade-off
to put food on the table. But for most of us, as long as we’re
eating enough food to support our training, the thyroid issue is
not one that we necessarily need to worry about, I would say, as
much as some of the other hormones that tend to take bigger hits
like testosterone and estrogens and cortisol, and things of that
nature.
Special Announcements:
Brock: All right. It looks like you and the fat-burning man have been
keeping yourselves pretty busy lately.
Ben: We have. I actually put this out on a podcast. He and I did a
really, really quick 3-minute podcast that, if you’re subscribed to
this, you probably already heard where we talked about our
favorite fat-burning workout. But he and I created this website
called The Lean Lifestyle Insider, where we’ve got over 4 hours of
video and audio and a bunch of transcripts and resources and all
this stuff to teach people exactly what we do – each of us in our
own respective way, to keep our bodies in fat-burning mode all
day long.
Brock: So it’s not just talking about being in ketosis constantly?
Ben: No. It’s not. And there is no pooping involved, I promise. I think
I hold the squatty potty at one point. But anyways, yeah, my
version of it is over at leanlifestyleinsider.com/b. The only
difference between my version and his version is if you don’t go
to “B”, then I don’t get paid. But yeah, it’s over at
leanlifestyleinsider.com/b. And we really tried to over deliver.
We spent several weeks putting this together. It’s a one-time 47
bucks and you basically get a ticket to access it for the rest of all
time. And it’s just kinda some cool practical stuff where we go
over our whole breakfast and morning routine, our whole lunch
and midday routine, our afternoon and our workouts and then
our evening/bedtime routine. And it’s just real in-the-trenches
stuff. So I highly recommend, folks, check it out. I think it’s a
good…let’s put it this way, if it wasn’t me on the video, I’d buy it.
So there you go.
Brock: All right. That’s a good sign. You seem to be in the mood for
webinars so you’ve got a couple of inner circle webinars coming
up, too.
Ben: I do. This again, I don’t wanna get all salesy. I promise, the
special announcements will be short here. But we’re doing 2
webinars this month in the inner circle. One is April 6th and it’s
called How to Create Superhuman Kids where we’re gonna talk
about what our kids eat, how we get them to eat what they eat,
how our kids exercise, what supplements our kids take, how to
optimize sleep patterns in kids, basically, how to maximize a kid’s
health and performance and vitality. I’ve got my kids doing bear
crawls around the house and kettlebell swings and medicine balls
slams.
Brock: Oh! Did you get them the kettlebells?
Ben: Oh yeah. Exactly. We’ve only had one minor fatality with the
kettlebells, so far. I had the Ts and the stop at shoulder height,
not to go above their heads. They just turned 5 yesterday actually,
and they’re doing a lot of stuff and we’ve got them eating the
right way, too but they still enjoy life. They don’t feel like they’re
in a Siberian Salt Mine prison. We teach you how you, too can
have children who aren’t in Siberian Salt Mine prisons.
Brock: Very nice.
Ben: And that is on Saturday, April 6th. That’s for Inner Circle
members. It’s 10 bucks a month to be in the Inner Circle and it is
really the best 10 bucks a month you’ll ever gonna spend because
you, pretty much, have full access to me and my wife, Jessa and
you can ask us anything anytime. It’s one big family in there.
[0:20:21.1]
We respond. We talk about stuff that we’ve talked about on
podcast and kinda delve into it a little bit more. You get to see
what we’re eating. You get access to all the webinars we’ve done
in the past like healthy travel tips and time management secrets,
even little things like how to make your own bone broth, how to
make your own coconut milk, stuff like that. I’m also doing in
April, kind of a bonus webinar for the Inner Circle called Ask Me
Anything about Minimalist Triathlon Training because right
now, I’m training for Ironman Canada. My goal’s to do it on 6-9
hours of training per week. Nobody hit that double digit training
week and I’m gonna open it up and let folks ask me anything
about the tips and techniques and tools that I’m using for that.
Both of those are this month’s Inner Circle webinars. Again, I
don’t wanna get all salesy but I get excited when I got this stuff
that I think is really good helpful content that’s available literally
for 10 bucks a month. And I think that’s a Sliman deal, if you ask
me.
Brock: It’s a steal of a deal.
Listener Q & A:
Chris: Hey Ben! I’ve a question about veins for you. I’ve noticed over
the past few months that I had these veins that have been
popping out both of my shoulders and in one of my biceps.
They’re kind of like varicose veins just not a severe that is zig
zaggy looking. I just wanna know: are these bad? Can I get
something, maybe take something or out something on them to
make them clear up and turn into regular veins or am I just
screwed? If you know anything about it, help me out. I’ll
appreciate it. Thanks.
Ben: Well, Brock, I’ve got one word for Chris and that would be
“laser”. A laser on a shark would be even better. That’d be one
way to get rid of your varicose veins.
Brock: Then if you miss this with the laser, you just bite your shoulder
off and get it done.
Ben: Yeah. You gotta kinda understand like which treatments are
gonna work. You have to understand what causes varicose veins
in the first place. I’ll link to another podcast in the show notes
that we did on varicose veins but it’s just a circulatory issue.
Your veins carry blood from whatever parts of your body – your
arms, your legs, etc., back to your heart and when you’re talking
about the legs, which is actually where most people get varicose
veins, the muscles in your legs squeeze you veins and push the
blood back up towards your heart and so you have valves that
stop that blood that’s going back up towards your heart from
following the pull of gravity back down towards your feet or
down towards your arms, if we’re talking about valves in the
shoulder area. And when the valves wear out or they’ve got a lot
of pressure on them, whether due to age or weight or pregnancy
or lots of shoulder presses or something like that or even lots of
time on your feet, the blood can get trapped in and enlarge the
veins. And so once you know what’s causing them, there are
some things that you can do. First of all, I do wanna throw out
that I’m not joking about the lasers. In many cases when we’re
not talking about a body part that you can actually elevate per se
(it’s already elevated and above the heart and a body part that
already has some amount of muscle tone and good circularity
and vascularity such as in the shoulders and in the bicep),
sometimes, you gotta take lasers to that kind of stuff, if it is a
varicose vein.
Brock: I’d actually know somebody who may or may not be my mother
who actually had some varicose veins and have to try laser and it
was amazing, the difference. It was really very, very effective and
quick.
Ben: And now the whole world knows Brock’s mom’s medical issues.
Brock: Yeah. Sorry, mom. She doesn’t mind.
Ben: Well, our moms are probably 50% of our audience. So we just
lost 25%. No, we just lost 50%. All right. Do math, Ben.
[0:25:06.0]
Anyways, what are some other things you can do if you’re not
gonna do lasers whether you have veins on your shoulders or you
biceps or your arms? Well, if we’re talking about things that you
can do from a food standpoint, water can not only help you a
lot…we’ll talk a little bit later in the podcast about how to hydrate
properly. But one thing that actually can cause stress on your leg
veins and I figure, even though I think I may have promised not
to talk about poop too much, I’m gonna talk about it.
Brock: I knew you can do it.
Ben: I can’t do a podcast without the poop alert. When you’re straining
on the leg veins, that can actually cause some of these issues.
Proper hydration and paying attention to what I talked about in
the poop podcast that we just did can actually be helpful,
especially if you got varicose vein issues in your legs.
Compression socks and compression tights can help a ton. You
can even elevate the foot of your bed by putting a couple of phone
books under each side of your bed if you really seriously want to
activate a little bit more efficient venous return. And that can
also help with recovery a little bit as well if you’ve had a long run.
If your significant other is okay with feeling like she’s sleeping on
slanted ground.
Brock: Slowly sliding off the bed.
Ben: Exactly. A few other things that can help out: One is that cold
exposure causes constriction of the superficial veins. It directly
stimulates the smooth muscle lining of those superficial blood
vessels and so doing like hot-cold contrast type of showers can
help out quite a bit with venous return and with eliminating
some of these varicose veins. And again, that would work on the
upper body or the lower body. There are also supplements that
you can take and specifically, herbal supplements that have been
shown to help a little bit with vascularity or what’s called venous
insufficiency. One would be one called Horse Chestnut Extract.
I’ll link to a few good brands in the show notes for this episode.
What’s the episode show note, by the way, Brock?
Brock: It’s Episode 234.
Ben: Episode 234. That’s easy to remember. We’ll talk about Horse
Chestnut. We all love our Horse chestnut. It can be dangerous in
high amounts and some people have an adverse effect toward
Horse Chestnut. If you’ve got a kidney or liver issue, I don’t
recommend that you take it. I also don’t recommend you
combine it with blood thinning medications because it does have
a blood thinning effect and that’s one of the ways that’ll really
help with venous insufficiency. But that’s one thing that can help
out. Another thing that can help out in a different way because of
the type of antioxidants in it that can specifically assist with
connective tissue structure of blood vessels would be Grape Seed
Extract and Pine Bark Extract. And you’re gonna find this stuff
in a lot of different whole food antioxidants type of compounds
that are out there but you can also just get them in their isolated
form and use something like that if venous insufficiency is an
issue and you struggle with varicose veins so you’d wanna
eliminate them. The last type of herb is one called Butcher’s
Broom. That acts in a different manner as well. What that does is
it strengthens the collagen in the blood vessel walls and helps to
improve circulation a little bit. It has these components called
ruscogenins in them. They can basically tighten, weaken and
stretch vessels such as those that will be associated with varicose
veins. So, Butcher’s Broom and I assume it’s named Butcher’s
Broom because the way that the plant looks.
Brock: But butchers don’t use brooms… do they?
Ben: Maybe it’s sold by a butcher with a broom. I don’t know.
Honestly, I haven’t studied up on Butcher’s too much. It’s
possible that they may use brooms. I don’t know.
Brock: That’s a really awful way to clean up meat.
Ben: Probably not the most efficient way to go about cleaning up
ground beef and bone bits from concrete floor. Anyways,
Butcher’s Broom. So now that you’ve got that visual in your head
of smeared blood and bone bits on the floor of a butcher’s block.
Butcher’s Broom. There you go. So those are some of the basic
supplements that you could look into and some of the measures
that you could do for varicose veins. And of course, it has our
MO on any of these podcasts if you’ve got stuff that you found to
be effective for you, go ahead and leave them in the show notes
for Chris and I’m sure that he would love to see what you’ve
found that works for you.
Brock: Chris wasn’t completely certain that they were varicose veins. Is
there anything else that they could be?
[0:30:04.3]
Ben: They could be simply enlarged valves. That’s one type of thing
that you can run into when you’ve really been working a muscle
such as the biceps or the shoulders simply because as valves are
gonna get bigger as more blood is flowing through the arms. One
of the things that you can do about that is just to quit getting so
jacked. If you are focusing on taking something that’s gonna help
with blood smoothness a little bit, such as the Horse Chestnut
Extract, even like a good high quality Fish Oil could help with
this a little bit. You’re gonna put a little bit of less stress on these
valves but anytime you’re looking in an area that’s getting a bit
like that in a vessel, it’s usually a valve. And I’ve personally had
stuff like that going on in my shoulders before when I lift a lot. If
you look at a body builder up close, just about any body builder’s
gonna have this kind of issues. In some cases, it’s tough to have
your cake and eat it too when it comes to having like a perfect
venous appearance. The other option is to just hire someone to
follow you around with an air brush. That would also work.
Brock: I actually personally think that those veins look pretty bad ass so
he should just live with it, Chris.
Ben: Yup. Get your “welcome to the gun show” T-shirt and blast them
out.
Brock: Flex away.
Brian: Hello! I’m kinda new to the whole supplement thing. You guys
mentioned the MAP supplement. Is that amino acids or is it
protein? I don’t really understand when you’re talking about
which one most work ‘cause I’m very interested in starting to do
something of that nature, if you could help me with that by
answering that on the podcast, please. My name is Brian from
Indiana. Thanks.
Brock: Isn’t it a great question ‘cause it really is a small differentiation
between complex amino acid pattern and actual protein.
Ben: Yeah. It is an amino acid. It’s a dietary protein substitute
basically, that has a bunch of essential amino acid in its purified
crystalline form and amino acid (for those of you who want a
quick 5-second chemistry lesson), are the main constituent of
dietary protein. So anytime you’re taking in a protein powder or
steak or whatever, the proteins in that are comprised of amino
acids. The Master Amino Pattern is not made from an animal
source. This is a laboratory-produced essential amino acid even
though amino acids are 100% natural. The difference between it
and most protein sources is how quickly it’s digested and
absorbed because the protein has already been broken down. If
you look at a protein powder or a dietary protein, most proteins
(and you may know this if you were in Nutrition 101) are about 4
calories per gram. So you’re getting calories when you’re taking
in protein and there is a need to actually digest and break down
and get activated by pepsin in your stomach to start to pre-digest
some of those proteins and get them broken down with
hydrochloric acid. Whereas, when you look at something like an
essential amino acid such as the MAP, it’s only about .04
kilocalories per gram. There’s really zero calories in it per se. All
you’re getting are amino acids. And for that reason, you can’t
really count it as calories. You can’t throw back 10 amino acid
capsules after workout and expect your body to actually not be
sent the message that there is caloric depletion happening so it
won’t keep you out of strict catabolism if you’re not including any
calories at all with it. At the same time, if you don’t account for
those amino acids and you just take, let’s say you’re taking 10
grams a day of essential amino acids and you’re not paying
attention to making sure that you don’t take quite as much
protein powder or you don’t use quite as much of a protein check
where you don’t cut back on your meat intake a little bit, you can
actually get too much nitrogen and too much ammonia build-up
if you’re not careful. So that’s something to take into account as
well. Now, one of the guys who was responsible for formulating
Master Amino Pattern, Dr. David Minkoff, he did an hour-long
podcast over at one of the websites that I run called Endurance
Planet at enduranceplanet.com where they just geeked out on
everything you’d ever need to know about essential amino acid
supplements. And that was a great episode. You could find it
over at enduranceplanet.com or just look up “endurance planet”
in iTunes.
[0:35:02.8]
It’s pretty fascinating how much more quickly the stuff digests so
you’re looking at 3-6 hours for a dietary protein from steak or a
protein powder vs. about 20 minutes for this stuff. You’re
looking at net nitrogen utilization for body protein synthesis at
being about 99% for an essential amino acids capsule like MAP
vs. being anywhere from 16 to a maximum of right around 30%
for a dietary protein. And there is really no food sensitivity or
adverse reaction to it that you might get from whey or eggs or
something like that. So it’s pretty interesting stuff. As far as
whether or not it’s an amino acid or protein it’s kind of amino
acids that make up protein. That’s kind of the idea behind it. It’s
one of the staples in my supplementation protocol. I honestly
don’t use it everyday. I use about 5-10 capsules of it before a hard
workout or occasionally, after a hard workout when I wanna
bump up my blood levels of amino acids and I will sometimes use
it to shut down appetite cravings at night. And then I’ll use it
during a race like during an Ironman or Half Ironman Triathlon
at 5 per hour and 10 of them about half hour before. That’s a
skinny on essential amino acids.
Brock: When you say using it to shut down cravings, do you mean you’re
actually like when you’re feeling hungry, your stomach is
growling, you take that to sort of calm down the growling or
more of you’re not actually hungry but you just wanna eat
something kind of craving?
Ben: Amino acids are precursor for all of your neurotransmitters. So if
you have a serotonin or a dopamine deficiency or something like
that, that kind of deficiency can cause you to crave foods. And
just for self-experimentation, I found that during periods of
heavy training, when my body is having a really, really high
protein turnover and high amino acid turnover, that my cravings
at night go up even if I’m accounting during the day for the
excessive calorie utilization by eating more calories and I’m
convinced that big, big part of it is neurotransmitter depletion
from amino acid depletion. And so during periods of heavy
training, if I use those amino acids, I don’t get as many appetite
cravings at night and I think it’s because it’s a little bit more like
a neurotransmitter balancing type of thing. But that’s a total and
equals one deal and I’m just saying that’s something that’s
worked for me. And we’ll put a link to a really good FAQ section
about Master Amino Pattern in the show notes and you can get
the stuff over at Pacific Elite Fitness. It’s kinda spendy. If you
buy it in bulk, it’s a little less spendy but it’s not a cheap
supplement but you definitely notice a difference when you use
it.
George: Hello Ben! This is George from Cincinnati. I’m planning for a
10-day trip with my son’s boy-scout trip this summer and looking
at nutrition options. While the trip is providing food, I’m
looking at personal alternative options during the day’s activities.
Listening to last week’s podcast on UCAN Superstarch, is that
something that’s effective to use for 10 straight days? I’ve gone
back through your archives and in Episode 199, there’s a good
question about the race in Mongolia where you suggest
Pemmican bars, Living Fuel Supergreens, chocolate, nuts and
few more items. Would you suggest including Superstarch into
that mix to keep me going strong for 10 days while keeping as
lightweight as possible? Enjoy the show. Thanks so much.
Brock: This is an interesting idea. It never occurred to me to try using it
for multiple days. In my mind, it’s a thing used during a race and
maybe during a really long workout but yeah, could you use it as
a supplement when you’re doing stuff?
Ben: I wouldn’t, personally. Yeah, it’s a starch. Sure, it’s low glycemic
index and it causes more stable blood sugar levels and all that
jazz but just like thatThat soylent stuff that we’re talking about, it
doesn’t give you a full nutrient profile. It is just starch and talk
about boring, unless you get a stuff that has a bunch of artificial
sweeteners added to it, actually the cran rasp flavor is flavored
with stevia. So that’s one option. But boredom, seriously, I would
chew myself out if I was a boy scout being fed UCAN Superstarch
for 10 days as much as I would advocate using the stuff…
Brock: Wait…take your boy scouts guns? That’s not good. You crazy
Americans. Don’t let them shoot themselves.
Ben: Yeah. To hang myself at a sailor’s nod or stab myself multiple
times with a pen knife, whatever, I would not advocate doing this
to a child.
[0:40:02.4]
UCAN Superstarch takes the digestive system some getting used
to so there may be some gastric distress that can result from
something like this and you could have some serious liquid or
explosive poop adventures going on during this 10-day trip,
which would not be fun.
Brock: It’s like the 10th time now since you promised you aren’t gonna
talk about it.
Ben: You know what? When we’re talking about nutrition, that just
comes up. Yeah. I’m a fan of the stuff for the 5-10 hour
endurance events, even the marathon, stuff like that but just for
the sake of sanity, for the sake of a child’s enjoyment and for the
potential to avoid any gastric issues, I would not be using this
stuff for a 10-straight-day type of supplement. I would, instead,
be going after the type of real food that I recommend to that
listener. I’ll link to that over a podcast that we did where the guy
was doing the adventure race in Mongolia, wanted to know what
you could take long.
Brock: I thought it’s awesome.
Ben: Yeah.
Brock: I’m further wishing that guy would write back in and tell us how
it went. If you’re listening, please tell us how that thing went.
That sounded amazing.
Ben: He was probably dead. He’s probably frozen and ditched
somewhere in Mongolia with a backpack full of Supergreens and
Pemmican.
Brock: Boy scouts snuck up and shot him.
Ben: Anyways though, wishing he’d stayed in New York City and done
the Urbanathlon by men’s help. Anyways though, yeah, I
recommended to him the Cocochia and chia seeds and some
Supergreens and some Pemmican, some jerky, some of the stuff
that travels really well, a little bit of dark chocolates, some raw
nuts, stuff that has some palatability to it and also is gonna give
you some of those antioxidants and polyphenols and fatty acids.
Even that Supergreen stuff has probiotics in it and just a lot of
these things that your body is gonna need when you’re throwing
it out there for 10 days in a row. You also need to consider the
different needs of young athletes or young exercising individuals.
For example, studies have shown that exercising children (under
the age of 13) have had 10-40% higher fat oxidation rate
compared to exercising adults, which is yet another reason not to
fuel a kid with just starch and energy bars or candy during a day
hike or a multi day hike. I’m a fan of the nuts and the seeds and
when they’re transportable, even going after like guacamole
avocadoes, olive oil, stuff like that. Even coconut oil and medium
chain triglyceride oil, that stuff can be mixed with a little bit of
chocolate or a little bit of nut butter and it can be made relatively
palatable even for a kid. Kids tend to burn lower amounts of
carbs like I just mentioned. But they do tend to rely more on
exogenous crabs as a fuel when they’re burning carbs. The main
reason for that is kids just store less glycogen in their liver and
less in their muscles. And so you also need to understand that
whereas you may be able to hike for an hour and not get
hypoglycemic, a kid might need something little every half hour
or so and so you need to understand that they’re gonna basically,
burn through foodstuff that they’re eating during exercise more
quickly. The other thing that you need to understand is that it
hasn’t been shown in any studies that for exercise sessions,
especially 75 minutes or less, in general, eating carbohydrates
doesn’t appear to give kids some kind of an extra performance
advantage. However, an increase in fatty acids may. So, what
this means is that, I would always make sure that (again, another
reason not to use just something like Superstarch), no matter
what snack that you’re giving a kid during a day hike or multi-day
event, they’re always keeping fatty acid levels elevated as well. In
other words, every time you give them a carbohydrate, try and
include a little bit of fat along with it. And again, that could come
down to something simple as dark chocolate with some nuts,
coconut oil with some nut butter or one of these Cocochia bars or
Hammer bars or even on your stops, making sure that you’re
fueling like canned sardines and olive oil, stuff like that. But
always making sure you’re keeping those fatty acid levels up just
a little bit. Those are some of the things to think about. And
then, of course, just because of kids, surface areas are related to
their body size. They have to focus a little bit more on hydration
than adults, so you keep an eye on that. Really good resource for
this (we’ll try and link to it in the show notes), would be the Real
Foods Cookbook over at enduranceplanet.com/bookstore. That’s
a new book we have over and that’s got a bunch of real food
recipes like rice cakes that you can make and wrap in aluminum
foil and different ways to use chia seeds creatively when you’re
out there and just lots of little things like that. Ultimately
though, don’t torture the kids with freaking Superstarch for 10
days in a row. Gosh!
[0:45:12.9]
Brock: George, that sounds like a delicious camping trip, I wanna come
along.
Ben: If you take my recommendations.
Brock: Yes. No to UCAN for 10 days.
Ray: Hi Ben! Hi Brock! This is Ray from Wisconsin. I was hoping
you could help me out with the problem my wife has had over the
past 30 years. After she works out, she’ll break out into bad red
rash – hives. It starts on her feet, goes to her legs, gets on her
arms and torso. And it can even happen when she’s not working
out, just on a warm summer day, she doesn’t even have to be in
the sun and all of a sudden, you’ll start to see the signs of it.
Winter time, too, she can be inside a mall or grocery store and
she comes home and you can start to see the rash begin to form.
I hope you can provide some insights that our doctors haven’t
been able to give us some type of tip of what’s going on. We’d
really appreciate it. Keep up the good work, guys. I really enjoy
the show. Thanks a lot. Bye.
Brock: At the beginning of his question, I thought, “okay, she gets hives
when she finishes workouts. Oh, okay, well then, she gets it
when she’s in the sun. Oh, she gets it when she’s not in the sun!”
Gravy, wife! She’s just getting hives no matter what. That’s
terrible!
Ben: Yeah. Anytime you’re looking at hives, it’s coming down to a
histamine reaction in most cases. There is this whole exercise-
induced thing. It’s called cholinergic urticaria and it’s hives that
are brought on specifically by heat, sweat, exercise, even
emotional stress, in some cases. And it can really impair quality
of life just because the symptoms can come on pretty rapidly and
they can be either embarrassing or uncomfortable with some
tingling and some heat and redness and stuff like that. The
mechanism of action is that histamine is released from what are
called basal fills, which are these cells in your bodies and those
are going to have increased activity when you’re producing a
bunch of immunoglobulins against potential autoimmune
triggers. And hypersensitivities can be due to everything from
stuff in your environment such as pollen, for example, to
elements that are in foods stuff like gluten and soy, eggs, for
example, for many people, whey for many people. Night shades
and tree nuts can do this in some folks. And so what it would
come down to is ideally, doing an anti allergenic diet or an
elimination type of diet or you’re getting rid of a lot of these
potential triggers and preferably getting rid of all of them at once
and the big ones first like gluten, soy, dairy. Those beat some of
the biggies. But the also, night shades, tree nuts, even some of
the root vegetables. You’d want like eggplant, for example, which
I guess is a night shade or root vegetable, maybe both. I don’t
know, maybe it flies under both radars. Anyways, the idea is
you’re eliminating all these autoimmune triggers and then you
just introduce them back in one by one, preferably one every two
weeks or so and you’ll see which one might cause this rash or this
hive to reappear. And then, there you have it – Sherlock Holmes.
You’ve got your allergen identified. Like I mentioned, you can,
with excess cortisol or an overactive immune system from stress,
also react like this but usually, it’s not quite as pronounced as
being just like all the freaking time. So I would go after this from
an autoimmune standpoint and you could certainly test
something like this. You could get a Metametrix
Immunoglubulin Test. I’ll link to a good one over at Direct Labs.
You could get a US Biotech Immunoglubulin. You could do an
Elisa Food Panel. You could do a Cyrex Test for gluten. I’m
guessing you’re gonna find a few different triggers there. You
could do that or you could just move to Dubai and wear a burke
all day. There’s another option for you if you wanna go that
route.
Brock: Or there’s always the bubble as well. Become a person that’s in
one of those inflatable bubbles.
Ben: I, too, would wanna market one of those. Pacific Elite Fitness, a
fine purveyor of…and by the way, there’s a bunch of new stuff
over there. I’ve got a bunch of detox gear, recovery gear, muscle
gaining gear, our new structure water filters that they’re doing
over at Greenfield Naturals. We’ve got links to those over there,
basically, just to everything that you’d need to geek out on this
stuff. It’s over at Pacific Elite Fitness. And everytime I find
something new, I pump it out over there.
[0:50:11.4]
So that’s a good resource, too but yeah, we should start selling a
full body bubble at the Pacific Elite Fitness Full Body Bubble. It
can even come with a podcast feed that goes in through a detox
hepafilter style speaker that talks to people while they’re rolling
around in their bubble and it could turn red and has some sirens
that go off if they come within 10 feet of unfermented soy or
something like that.
Brock: I’m not investing in this.
Charlie: Hey Ben! My name is Charlie from Georgia Vermont and I listen
to a lot of your podcast and listened to Tim Noakes and concerns
with overhydration during exercise. I was wondering if you have
any recommendations about just normal daily water intake
without necessarily any exercise involvement. I just wanna know
what I should daily be taking for water intake to maintain
homeostasis. Thanks.
Brock: Wait a second, Charlie, did you say a day with no workouts or
exercise? Do you have days like that? What?
Ben: Weird.
Brock: Something must be wrong with Charlie.
Ben: Seriously, he’s living the evolutionary ancestral lifestyle, listening
to his body and giving it a break every once in a while for crying
out loud. Anyways, though, I think that this whole idea behind
taking how many pounds that you weigh and dividing that by 2 to
figure out how many ounces of water that you need to drink is
fraught with error because you can get literally up to a liter and in
many cases, more of water from just the food that you eat. I
mean, fruits and veggies are up to 97% water. And you also can
get hydrated through caffeinated beverages like coffee and tea,
even soda can hydrate you. And the amount of diuresis or peeing
off that occurs from something like a caffeinated beverage is
nowhere near the water that you’re actually getting from it. Even
a cup of coffee, if you drink a cup of coffee, that’s equivalent of
about 2/3 a cup of water. And so a lot of people aren’t taking into
account all of these exogenous sources of water that they’re
getting when it comes to how much to drink. That’s one thing to
think about. You don’t necessarily have to get x amount of water
per day no matter what. I personally, just listen to my thirst and
I drink when I’m thirsty. But I can tell you something even more
interesting than that, having just to mention this concept behind
structured water. And that is that your whole production of
energy, the whole phosphorelation of adenosine diphosphate at
the cellular level and the whole production of energy, that has a
lower free energy associated with it when water bonding is a little
bit easier to break in your body, meaning that there’s less free
energy required to break bonds that have to change the water
structure that’s hydrating the cells within your body. And this
may sound like woowoo stuff but there’s a lot of cool research
going on out there that looks at the effects of hydration when you
are consuming water that has been treated properly and water
that is from a crappy, fluorinated, chlorine-filled municipal
source. Something to take into consideration is the type of water
that you drink and if you wanna get away way out there in the far
woowoo land, look at research by a guy like Masaru Emoto, who
even looked at water’s hydration capacity and water that had
been exposed to positive thoughts and prayers and a positive
environment vs. water that was exposed to negative thoughts and
a negative environment. It’s pretty mind-blowing stuff when you
start to look at this from even a spiritual perspective. One of the
things is that, for example, I think my lucky stars that Spokane,
the city where I live doesn’t fluorinate its water because fluoride
can actually block a lot of the uptake of iodine. And iodine is one
of the elements that’s crucial to your body properly hydrating
itself. Low levels of minerals from water that’s been de-
mineralized or water that hasn’t had minerals added back into it,
that can also affect the amount of water that your body hold on to
and hence, your ability to stay in an adequate state of hydration.
It’s just very, very difficult to hydrate properly with bad water.
[0:55:00.8]
And so for me, I find that I gotta drink far less now that I have a
central structure water filter in my house. I use iodine. I use
trace liquid minerals and I think it’s a huge, huge issue out there
when it comes to people just drinking crappy water, whether it be
headaches or cramping or chronic dehydration, you really have
to pay attention to what you’re drinking. I turn down water and
plastic bottles now. You saw, Brock, all the water that we gave
out at the Superhuman event. Frankly, all the speakers were
getting water from structured glass bottles and all the handies
got the brand new specialized purest BPA-free bottles. We
primarily, unless we’re out exercising, drink from glass always at
home and we use a central structured water filter, add some
minerals and iodine into the mix. And if you really want to know
what it feels like to be properly hydrated all day long and set up
your body for ideal performance based off of that and not
cramping and stuff like that, not that cramping is always due to
dehydration but sometimes it is, you really gotta pay attention to
the type of water you drink. So the ultimate answer to how much
water should you drink everyday is gonna depend on the type of
water that you’re drinking, how many fruits and vegetables
you’re consuming and there are a lot of variables in there. But I
can tell you that I personally just drink to thirst and I don’t pay
any attention at all and I feel fine doing just that. I drink to thirst
during exercise, drink to thirst while I’m sitting at home during
the day, certainly throwing a little bit of Kombucha and coconut
water into the mix, have a cup of coffee in the morning, and I’m
golden and as my boys say “Daddy, you’re hydrated because your
pee is the right color” because they actually….I have strange
children. They actually go look in the toilet to see if dad is
hydrating properly.
Brock: I’m glad somebody else is looking out for you. That’s good. A
few years ago, I hope there was a great big movement where
everybody was getting rid of their plastic bottles and they were
going to glass or aluminum. How do you feel about the
aluminum bottles?
Ben: I would be a little bit concerned about metal leeching from
aluminum. It’s not something that I use. I’m actually pretty
careful with metal. I mean like iron from a cast iron skillet is not
big of a deal but I’d be careful with aluminum containers.
Obviously, they’re not gonna have the BPA and stuff like that in
them but I would just be kinda careful. I’d be hesitant in terms of
the source and the amount of metals that you might be putting
into your body with something like drinking regularly from an
aluminum container. I find that stuff to seem to taste a little bit
more metallic, too, which I don’t like.
Brock: Yeah. Definitely, it tastes more metallic and I don’t know if there
are any studies that backed it up but a lot of people are talking
about the link between aluminum and Alzheimer’s being quite a
thing.
Ben: Yeah. You hear about that with vaccinations and stuff like that,
too and I guess we’re not to open up that can of worms right now
but aluminum would certainly be healthier than plastic. I would
say stainless steel, if you’re gonna go with the metal source,
would be better than aluminum and I’m a big fan of glasses.
Austin; Hi Ben! My name is Austin and I was just wondering…I’ve heard
that when you’re training, when you weight lift too much, that
eventually, the benefits stop and actually begins to destroy the
muscles when you lift too much. So I’m just wondering at what
point in time of lifting does that happen? Is it lifting more than 5
hours a week or 10 hours a week? Just wondering.
Brock: Austin, the answer is 7 ½ hours.
Ben: Brock knows it having been through rhabdo and at the hospital
after having 7 ½-hour weight training session.
Brock: Did I tell you the rhabdo story about the guy who had himself
into rhabdo biolysis by doing a bunch of cocaine and then putting
a whole bunch of weight on his shoulders and doing 200 squats?
I only know this because my girlfriend’s an emergency room
nurse and he came into the emergency room while she was
working.
Ben: Wow. Yeah. I usually call it at a 100 when I’m doing a squatting
on cocaine thing so I can’t imagine doing 200.
Brock: That’s smart.
Ben: I typically am fairly conservative when I’m snorting crack before
workout, which is hard to do when you’re on crack.
Brock: Word of the wise. Okay. Enough. Seriously…
Ben: Yeah. Exercise can elevate creatine kinase and that’s brigade CK
and you can get CK up to the extent that you might meet the
diagnostic criteria for what’s called rhabdomyolysis if the
exercise-induced elevation in CK is too high. So basically,
rhabdomyolysis is this clinical syndrome that results from injury
to your skeletal muscle and release of all these metabolism and
cellular contents into the extracellular fluid into your circulation
it hits your kidneys and leads to stuff like renal failure. It could
lead to coagulation and in some cases, even death. You’ll hear
about this every football season, at least a few football teams
across the nation have some kind of rhabdo going on. And as we
just learned from Brock’s extremely educational anecdote, it can
be elevated through that use of drugs and alcohol as well as
infections.
[1:00:38.0]
And sometimes even we get muscle pain. Sometimes, you just
get this increase in CK and that’s accompanied by an increase in
myoglobin. If you’re testing the levels of liver enzymes like
amino transferases, you’re gonna see an elevation in those in the
blood or in the urine. You also pee really dark color in many
cases when this is happening. And my children have never
accused me of having rhabdomyolysis based on my pee color.
Brock: Daddy, daddy, put the cocaine down.
Ben: When you look at creatine kinase levels in folks who have been
exercising with high intensity exercise or long duration exercise
or weight burning exercise, especially like e-centric muscle
contractions like lifting a muscle slow or downhill running is
another perfect example, the increase in creatine kinase is hugely
variable. Some people have a creatine kinase that’s like 20 times
normal after they run a marathon. And other times,
interestingly, it’s way lower in women. You’ll get like 8-10 times
normal. After Ironman, usually, you see about 12-20 times
normal. Sometimes, higher than that and it can stay elevated for
up to 19 days after an event. I’m actually releasing a video on
Monday after this podcast comes out with this lady who’s
developing this way to literally test your body day after day. If
you want us do a blood test and just find out everything that’s
going on after you’ve done a hard workout and see how long your
body takes to recover, totally geeked out self-quantification stuff
but cool stuff, stay tuned Monday for that, by the way, over at
bengreenfieldfitness.com. Anyway, the segue and what I’m
getting at here is that creatine kinase production is gonna be
hugely variable from individual to individual and some people,
especially, based off of training history can handle literally like a
body builder, couple of 2-hour sessions a day in the weight room,
5-6 days a week and they’re fine ‘cause they’re hitting different
muscle groups. One day, you’re on your legs and your core and
another day, you’re on your arms and another day, you’re on
your chest and your shoulders and so, you’re getting muscle
damage but it’s in different areas of tissue and you’ve gotten to
the point where you can metabolize creatine kinase pretty well.
Yeah, there’s probably still a little bit of stress on the kidneys but
no to the point of renal failure or anything like that. What it
comes down to though, is there’s no way to know unless you were
to test your creatine kinase levels after workout but you could pay
attention to qualitative variables from muscle sore to the touch,
you shouldn’t work it out again on that day. If you’re depleted
and you can’t put up as much weight as you could the day before
or a couple of days before, that’s a pretty good sign. Really, rule
is youshould be able to walk into the weight room and be able to
meet or exceed whatever you did in the weight room in the
previous workout. And if you can’t, you’re probably not fit to be
in there working out. If I walk in and I drop on to the squat bar
for a warm up, and a 45-lb plate on either side is throwing me for
a loop, I shouldn’t be underneath that bar. And so you’ve gotta
listen to your body and that’s a situation where I’ll step out of the
weight room and I’ll walk downstairs into the sauna with an
elastic band and I’ll do some extra rotation and some hip
abduction and some front and side planking and call it a
workout. And I’ll try and get under the bar the next day and I’ll
just flip flop my workouts for the week. I do that a lot – move my
recovery day to a different day of the week depending on how I
feel. Ultimately though, I know that’s a copout answer but who
knows how much is too much is gonna vary greatly depending on
your training status and what your body’s ready for.
Brock: That may seem like a copout to some people but to me, coming
from an endurance athlete side of things, I’ve always approached
weights the same way that I approach running where you’re
actually supposed to feel that fatigue and you’re building on that
fatigue. That’s really interesting. I didn’t know that you should
give up, basically, if you’re not able to lift what you were the day
before.
Ben: Yeah. With weights, definitely. With endurance exercise, there
are some situations where you want the hermetic effect of
excessive stress and so like in a build-up to Ironman, I’m racing
Ironman Canada in August and starting around June, there’ll be
a good 8 weeks there where I’ll have 2 or 3 days that are really
demanding of me. And for me, demanding means I’m going out
for 2 hours worth of cycling intervals coming back and straight
off of the bike throwing in ten 400-meter repeats on the hill
behind my house.
[1:05:07.1]
That’s a really tough demanding workout and I guarantee that
those hill repeats are not gonna be the type of repeats where I’m
like “couldn’t meet or exceed what I did last week, so I’m not
gonna do any more.” Sometimes, you do have to push through
some fatigue and discomfort to break through a training barrier
but I don’t recommend doing it in the weight room. Usually,
that’s what one your metabolic conditioning sessions and as far
as weight lifting goes, just because of the biomechanics,
increased risk of injury, etc., I think you should feel fresh when
you’re lifting pretty much all the time.
Brock: Okay. Well, that finishes up the questions for today. Once again,
make sure that you go down to bengreenfieldfitness.com and
check out the show notes where we put all the stuff we talked
about. There’s a links galore this week. Some weeks are little
sparse but this week is bananas with links and make sure that
you check out that Lean Lifestyle Insider. There is also a link for
that, make sure you check that out and the Inner Circle webinars.
Head on down the bengreenfieldfitness.com where we’ve got
everything you need.
Ben: That’s right and I should mention that, for this podcast, Episode
#234, I’m gonna create a list using MyList. We’re actually gonna
start to embed…
Brock: Yeehaw!
Ben: Cannot focus.
Brock: That’s fantastic!
Ben: All right. If you can’t beat them, join them. What we’re gonna do
is we’ve got this MyList thing going on. We’re gonna take that
MyList and we’re gonna embed it in the actual post over at
bengreenfieldfitness.com so you don’t even have to surf over at
Facebook.com. What we’re gonna do is we’ll create a MyList that
shows you every single thing that you need for freaking your
vessels don’t look the way that you want them to and your veins
that are messed up. We’re gonna show you the…what were some
other stuff we talked about in podcast episode, Brock?
Brock: I don’t know. I’m too busy doing funny voice.
Ben: You didn’t crack cocaine over there and bench pressing. We’re
talking about what you got feed them boy scouts. We’ll do a
MyList for that. We’ll shade on them fancy Master Amino Acid
Pattern capsules that you could take and shove those in your face
when you’re out there on trail.
Brock: That’s a steak in a capsule, I tell you what?
Ben: We’ve been talking about the structured water filters and how
you could use them so check out the MyList. Go to
MyList.com/bengreenfield. You could go to Facebook page of
Ben Greenfield over at facebook.com/bgfitness. Or you could
just head on to bengreenfieldfitness.com show notes for Episode
234. Get it on, get it out, yeehaw, dengdeng and we’ll talk to you
next week. Over and out from bengreenfieldfitness.com.