Ben Greenfield Podcast 104
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Transcript of Ben Greenfield Podcast 104
Podcast episode#104 from http://www.bengreenfieldfitness.com/2010/07/episode-104-
plant-based-diets-how-they-actually-work/
Introduction: In this episode: how to eat a plant-based diet, what causes
weight gain after workouts, total immersion singing style,
how to cook for more than one, muscle adhesions, what to do
about motion sickness while swimming, lead in your
supplements, what to look for in a personal trainer, is a
vitamin D test worth it? Getting a broken bone to heal faster,
do you need to gain muscle to lose fat? What is starvation
mode? A supplement called Sport Legs, waist to height
rations, does sugar or fat make you fatter? A bracelet called
C-Prime, a bar called PR, what to pack on a picnic and
training to run downhill.
Ben: Hey podcast listeners, this is Ben Greenfield and I am
podcasting on the road this week which is why the audio
might sound a little differently. If it’s any clue to you, we do
have a ton of questions in today’s podcast as well as an
interview with vegan athlete Brendan Brazier. Whether you
are a pro-athlete, whether you are a weekend warrior,
whether you’re just interested in how to incorporate a vegan
or a vegetarian diet – some of the things that Brendan is
doing is very cutting edge when it comes to eating a plant-
based diet. So listen in to Brendan’s interview which is going
to come after the Q and A and special announcements, and
we are going to have a fantastic, jam-packed podcast today.
So enjoy.
Alright folks, first of all thanks to those of you who have
donated to the podcast to keep this podcast going. You can
do that by scrolling down to any of the episode Shownotes
and at the very bottom there under the comments section,
there’s a little spot where you can donate. You can donate a
buck, you can donate 20 bucks. But anybody who does over
15, I automatically send a bengreenfieldfitness.com T-shirt.
Thanks also to the people who have left a ranking and a
comment at iTunes. That really helps the show out, and I
also put a link in the episode Shownotes to where you can
leave a ranking for the show in iTunes. This is podcast
number 104 if you’re looking for the Shownotes over at
bengreenfieldfitness.com. A few quick special
announcements. First of all, as you may have heard in
previous podcasts, I do have a couple of triathlon adventures
that I’m offering people. One is going to be this November
and December over in Thailand. If you’re interested in a
triathlon in Thailand, let me know. Shoot me an email
[email protected]. I will be taking a group over
there to race. I know that race is full, but I do have a couple
of waitlisted slots available. The other triathlon
announcement is that I am teaching a triathlon camp in
Austin in January. Actually at the end of January. January
31st through February 7, 2011. You’ll want to get in early if
you’d like to be part of that camp. It’s an all inclusive
triathlon training camp for Half-Ironman and Ironman
triathletes. So go to the episode Shownotes to click, find out
more details on that and to register for it.
Then finally, I have a brand new book out and I know the
special announcements are a bit triathlon heavy, but the
book is called How To Qualify for Kona. It’s based on the fact
that it can be pretty tough to get to the Ironman World
Championships. But this book has everything from
qualification criteria to a list of qualifying races, tips from
coaches and experts on qualifying, qualifying times per age
group broken down so you can see what to expect, how fast
you’ll have to swim, bike and run; tips on racing in Kona
once you get there. What to expect on race day, what to
expect on the race course, race course pacing strategies,
fueling strategies, tons of stuff to help you get to race at the
Ironman World Championships. The book just came out. It’s
only available right now at benfitnessgreenfield.com and
over at the Rock Star Triathlete Academy, but you can get it
by clicking or by going to the episode Shownotes, once again
for episode 104. So we’re going to move on to a special
announcement and then this week’s Listener Q and A.
Lots of questions this week. Remember if you have a
question you can email [email protected]. You
can call toll free and leave a voice mail question to
8772099439 and I’ll put that number in the episode
Shownotes. Or you can Skype using free conferencing
software at skype.com to Skype me and my user name is
Pacific Fit. The first question from this week is from listener
Brad.
Brad says: Twenty-four to 72 hours after a hard full body workout,
accompanying my muscle soreness and stiffness and the
swollen feeling is a two to six pound weight gain. When my
soreness subsides, my weight returns back to normal. What
is the cause of this weight gain? Is it normal or healthy?
Ben answers: Well Brad first of all, weight gain is normal. The harder you
work out, the more the weight gain is going to occur. When
I’m talking about weight gain, I’m not talking about fat-
based weight gain. I’m talking about inflammatory based
weight gain. Because what happens is – as you may have
heard before – when you lift a load, the stress on a muscle
causes little tears in the muscle fibers. What happens is that
in order to repair those muscle fibers, your body has to
create an inflammatory condition. Specifically, it sends a
bunch of white blood cells into your muscle and the white
blood cells help to clear up a lot of that debris that sits
around in your muscles from the muscle damage that’s
occurred. The other thing that happens is prostaglandins get
produced. Prostaglandins are like hormones and they cause
pain. They cause swelling. But they’re naturally going to be in
any area where white blood cells are filling to help repair
muscle tissue. So you get a lot of other fluids, because you
got to replace your glycogen stores. You got to replace a lot of
the nutrients and the enzymes that you burn through when
you’re working out. So you get a lot of fluids carrying those
rushing into your muscles to help your muscles rebuild. So
along with those fluids and white blood cells and
prostaglandins, you’ve got swelling. With that is weight gain.
Because in order for your body to produce all that
inflammation, it needs to retain some fluid volume. Most of
the physiological processes in your body rely on water. So
you’re going to retain volume in order for that inflammation
and swelling to occur. Now it’s entirely natural. What
happens is it starts about two hours after you finish working
out. It takes about that long for it to kick in. Then it peaks
anywhere from two to four days after. Soreness peaks usually
about two days after. Swelling peaks anywhere from two to
four days after. After a really, really hard workout, believe it
or not especially with body builders, it can take seven to 11
days for swelling to subside. That’s even more true when
you’re doing what are called negatives or e-centric type of
exercises where you’re lowering a load or you’re trying to
slow down a load. It causes a lot more damage to the muscle
fibers when you’re having to work against gravity. So
obviously since it’s normal, you don’t want to completely
shut down the inflammatory process. You don’t want to pop
a bunch of ibuprofen after a workout. Something that I tell
people is you’re actually shutting down your ability to
respond to the workout if you take off inflammation after a
workout. The trick is to manage post-exercise swelling and to
keep those fluids that are going in and out of your muscles
moving as quickly as possible. So you can do things like
compression tights and compression socks for your lower
limbs. If you want, you can go with a full body compression
suit. Some people do that. A lot of professional athletes will
use compression on all their limbs. The thing you can do is
an ice bath which helps to flush out a lot of the swelling. Icy,
hot treatments. For example cold, hot contrasts of 30 to 60
seconds in the shower can help out quite a bit. Making sure
that you rehydrate after a workout. That you take in your
proteins and your carbs after a workout can help with
soreness. It’s not necessarily going to help too much with
swelling. But it will help with blood flow into the areas. The
blood delivers all those nutrients to the tissue. Massage helps.
Self-massage with a foam roller or a stick can help as well. A
good cool down, light stretching are also paramount to help
your muscles really milk a lot of that swelling after them and
keep the fluids moving in and out of the muscle tissue for
repair and recovery. There is a condition called
rabdomyalisis, which is basically excessive muscle damage. A
lot of inflammatory markers occur and it can lead to any
death, but quite a bit of muscle damage. That is a case that
would indicate you are working out way too hard. I doubt
that’s the case with you. You’ve got some normal swelling
going on that’s going to occur after a hard workout. So it is
normal. Just make sure you manage it.
So we have a question from listener Michael.
Michael asks: I was wondering why I don’t see or hear about serious
athletes using the total immersion style of swimming. Do you
know why most athletes just use a standard freestyle stroke
and not total immersion? Do they not know about it? Or do
they just feel freestyle is good enough?
Ben answers: Well Michael, it’s possible that your question is slightly
misinformed. Because total immersion is a style of
swimming that is a freestyle style of swimming. It’s just
basically a technique that’s used with freestyle swimming
and specifically, it’s focused on balancing in the water, on
streamlining your body or swimming long so that you reduce
drag as much as possible and shifting your work forward or
swimming downhill a little bit so your feet stay closer to the
surface of the water. And basically getting a good glide or
holding your place in the water by keeping one arm extended
out in front of your body as a ballast. So you get a nice long
glide. Now total immersion is a great swimming style. It’s a
wonderful way to learn the basic components of freestyle and
believe it or not, a lot of athletes train this way and even
serious and professional athletes started out with total
immersion and made a few modifications to make
themselves better. One modification specifically, what I find
is that people who learn total immersion – when they swim,
they tend to hold their glide a little bit too long and they tend
to not have a high enough swim stroke. Especially for open
water style swimming. If you’re trying to do a triathlon or
something of that nature, you have to have a little bit higher
turnover, a little bit more forceful, almost messy style of
swimming compared to the total immersion swimming. But
the balance that you learn in total immersion and the
streamlining, the ability to move your body through the
water while reducing turbulent flow of the water around your
body is very useful. I would actually encourage you if you’re a
beginning swimmer, look into a technique like total
immersion to form the basis of your swim stroke and then
modify it with a little bit of speed and power as you go to
help you out a little bit. But that’s a great question. And total
immersion swimming is used among professional athletes
and serious athletes. It’s just modified a little bit to make it
more powerful.
So a question over Twitter from Andrea Heaps. Andrew asks
via Twitter… just so you guys know, if you ask me a question
via Twitter, I’m sending a free bengreenfieldfitness.com T-
shirt to the best question asked via Twitter. There were a few
of them this week, and I will be sending out a free T-shirt to
the best question asked via Twitter. You can do that by going
to www.twitter.com/bengreenfield. You follow me on Twitter
by clicking the follow button after you create your free
Twitter account. Then you ask me a question.
Andrew Heaps asks: Hey Ben, any tips for good recipes if cooking for more than
just one?
Ben answers: Absolutely, Andrew. It’s a good question. I know that a lot of
the meal plans that you’ll see me write and talk about seem
like they’re made for just one person. But the fact is that you
can definitely modify them and eat healthy for more than
just one especially if you have a family. A few things that we
do as a family is we’ll do things that are like tacos. We do a
lot of wraps. We do do tacos sometimes. We do falafel – a
Greek Euro type of wrap where we’ll use whole wheat pita
and some hummus and some chickpeas. We use a little bit of
feta cheese, some tomatoes, some lettuce. Any type of meal
where you’re stuffing either gluten free wraps or pitas or bok
choy or Swiss chard or kale or big leaves of Romaine lettuce.
That works really well because you just put all that stuff out
on the table and people dig in and if you’re trying to eat
healthy, you can pick and choose. If you want to use the
cheese and sour cream or if you’re watching your calories
and you don’t want to use the cheese and sour cream. If
you’re trying to eat gluten free, maybe you wrap ingredients
inside Romaine lettuce rather than a whole wheat wrap but
you have whole wheat wraps there on the table for people
that want to use them. Those work really well. Batch
prepping with dishes like Quinoa based dishes work really
well. Amaranth and millet are another couple of very good,
pseudo grains that are a little bit higher in protein that work
well for larger dishes. A lot of times what we’ll do is we’ll just
take a bunch of fresh ingredients. Fresh produce or fresh
garden ingredients like tomatoes and basil, cilantro, we’ll do
some flax seed, some almonds or pumpkin seeds, a little bit
of olive oil, some type of vinegar or vinaigrette and we’ll just
combine all that stuff together in a salad. A grain based salad
over Quinoa or amaranth or millet. You can put a little feta
cheese or goat cheese in a recipe like that. But that’s very
easy to do. A couple of other things that we’ll do is we’ll do –
we do pizza. We do both a gluten free pizza which you can
buy at any grocery store or gluten free pizza dough. Very easy
to prepare. You put your fresh ingredients on top of pizza.
We tend to keep pizzas very simple. Fresh tomatoes that you
can slice and put on the pizza after you’ve cooked it for a
little while with just a little bit of cheese and there’s a variety
of different pizza sauces out there. I would recommend that
you make your own. There are lots of good, healthy,
homemade pizza sauce recipes out there and for me to go on
and on about cooking for more than just one, obviously
there’s tons of recipes. But the things you want to stay away
from are cream-based recipes, casserole-based recipes.
Typically anything where you’re combining a ton of
ingredients and heating them up or cooking them or baking
them or slow cooking them – usually more often than not,
the ingredients involve lots of salt, lots of butter, lots of
cream, lots of high calorie, low nutrient dense types of foods.
So try and keep it fresh and light when you’re cooking for
more than just one and think about it more as preparing
than cooking. Now I’d really direct you towards Chef Todd.
He’s one of my friends who teaches online Web cooking
classes. If you go to bengreenfieldfitness.com and do a search
for Chef Todd, you’ll find him. Fabulous resource for cooking.
He’s got some really good stuff and it’s well worth it. He’s got
an online cooking membership Web site. He’s actually worth
looking into. You’ll learn a lot from him. He himself is
becoming more and more healthy with his cooking style,
which is awesome.
Allison asks: I am a sports tissue and myofascial release practitioner. I
wanted to ask you two questions. Number one, I have a client
who is a diabetic training for her first marathon. She
struggles with a lot of myofascial adhesions despite using the
foam roller religiously and having a session with me every
two to three weeks. Do you have any suggestions on how to
help her body?
Ben answers: Well, first of all for those of you listening in, myofascial
adhesions are pretty common causes of muscle pain or
musculoskeletal pain. If you feel your neck get real, real tight
sometimes; maybe up in your traps, carry a lot of tension in
your shoulders… it can happen in the hamstrings as well
quite a bit. It can happen in your adductors and your quads.
Any muscle that you tend to use quite a bit. They tend to get
adhesions. The specific area that gets adhesed is an area
underneath the skin called the fascia. There’s a few different
layers of this fascia but essentially you get capillaries and
blood vessels moving this fascia. You get nerves moving
through it and it connects muscles and fat and bone and all
the tissues that move throughout your body. It kind of keeps
them together. You can think of it almost like a spider web. A
real, real thick network of spider webs that hold your body
together. When you injure a body part, scar tissue forms.
What are called adhesions form. Those are all made of fascia.
If that fascia is not really forming in a way that’s parallel or
that follows the route the normal fascia would, it tends to
create these knots and adhesions and feelings of tightness
and what are called cross-linking, haphazard cross-linking
where your collagen and your fiber really isn’t arranged in
the way they’re supposed to. There are some practitioners,
probably similar to Allison who specialize in just helping
people keep their fascia aligned. It’s especially important if
you’ve ever been injured before to keep that area of injury
very mobile and keep the vessels and the nerves feeding that
area very mobile. But it’s important too for injury prevention
to work your fascia with a foam roller or have a massage
therapist work on your fascia to keep all those fibers lined up
the right way. It’s one of the reasons that things like massage
therapy actually works. Now with the diabetes issue, I’m not
a physician but I can tell you and most of you know this that
with diabetics and neuropathy… diabetic neuropathy is
something that is very common, and that’s numbness and
tingling and pain, weakness in the extremities. It stems from
nerve damage as a result of diabetes. While we don’t
necessarily need to get into the cause of how diabetes
actually causes nerve damage, I’m not really familiar with
fascia and muscle damage being a symptom of diabetes but
because nerves move through and weave through the fascia
and the muscle, I would consider looking after some of the
same treatments that you’d use for something like a
neuropathy with this patient or some suggestions for
management of neuropathy. Obviously, they’d want to talk to
their physician about specific pharmaceuticals and things of
that nature that they could use to treat neuropathy. If you
listen to this show for some period of time, you’ll know that
I’m a big fan of and favor natural treatments as much as
possible. A couple of things that can be used or have
traditionally been used is nutrients to manage or to help with
pain related to neuropathy include alpha lipoic acid. Alpha
lipoic acid is a supplement that you can find at your local
health food store. A lot of grocery stores have it now. Acetyl
L- carnitene is another supplement that has been used in the
treatment of diabetic neuropathy. B vitamin dosing is
another thing. Ginko biloba – interestingly, we’ll talk about
ginko biloba a little bit later on in the podcast – but for both
circulation as well as management of pain related to diabetic
neuropathy, it’s something that has been studied and used as
a natural treatment. So I would look into some of the natural
treatments for neuropathy. I would also consider some of the
things that we’re going to be talking about next week with Dr.
David Minkoff. But he talks about managing adhesions and
muscle pain with cold laser, with some vibration based
treatments. I believe he mentions acupuncture in that
interview as well. Again, that’ll be in podcast number 105
which will be coming up. But there are some other things in
addition to just physical manipulation of the fascia that could
help with some of those adhesions and pain. So I would look
after natural treatments of diabetic neuropathy. I would also
look into some things that you’re not doing like the cold laser,
like acupuncture, like vibration based therapy and some of
those treatments. But myofascial pain is definitely something
that can be frustrating especially for people who are
physically active and often requires more than one approach
when it comes to treatment.
The second part of your question.
Allison asks: I am thinking of trying a tri. However each time I go to the
pool to try and swim pools, I suffer from nausea and vertigo.
I have horrible motion sickness on dry land anyways and
often get sick on boats and long car rides. Can you think of
anything I can do to help? Ginger doesn’t work.
Ben answers: That was one of the things I was going to suggest.
Allison asks: And it’s impossible to work out on Dramamine patches.
Ben answers: I would agree with that. It’s tough to exercise when you’re on
Dramamine. There are some other things you can try. I
actually had some clients that I trained who have real trouble.
They get dizzy on everything from a treadmill to the water.
Some of the things that we’ve tried include acupuncture and
acupressure. You can actually get wrist bands with special
acupressure tabs that target the area of your wrists and your
hands associated with motion sickness. So you can look at a
wrist band with acupressure tabs on them. You can also work
on some breathing techniques. Some deep breathing, some
relaxation techniques. I have a hunch you’ve already
experimented with ginger and Dramamine. You’ve probably
tried some breathing techniques but the other thing you can
do is actually train your body to handle the type of issues that
it’s not dealing well with as you begin to get into those wavy
conditions in the water. There’s actually a drill that you can
do. The way that you do this drill is you want to get an 8 and
½ by 11 sheet of paper and you want to draw a bunch of
black and white squares on there in a checkered pattern. In
the middle of that checkered pattern, you want to put an X.
What you do is you shake your head back and forth while
you’re trying to focus on that X in the center of that paper.
You want to be able to work yourself up to the point where
you can shake your head up and down and back and forth
and still focus on that X that’s in the middle of that checker
board pattern. After a while, you’ll find that you can actually
begin to focus on that X without feeling dizzy as you shake
your head. That can help out quite a bit. It’s a drill that
physical therapists use when treating motion sickness. The
other thing you want to do is use the lane lines in the pool.
Make sure you look at the lane lines and only at the lane lines.
Trust the lane lines. Obviously, it doesn’t help in the open
water, but looking at non-moving objects as much as
possible is the other thing that will help out quite a bit. But
don’t feel like you’re stuck with the motion sickness. You can
try and train your brain to deal a little better with it. So best
of luck Allison and great questions.
We’re going to move on to a question from listener Kai. I’ve
gotten a lot of questions about this recently, about the fact
that consumer reports recently published findings of high
levels of lead and other metals in protein drinks and other
supplements including green drinks.
Kai asks: What is your take on this? Are there any certifications we
should look for on supplement labels that provide guidance
as to the quality of the ingredients? And what is your take on
consumerlab.com.
Ben answers: We’ll start with that last question. www.consumerlab.com, I
don’t have a big issue with. They’re out there to protect
consumers and I appreciate some of the things that they’re
brought to us, specifically this study in which they took some
very popular protein drinks some of you may have heard of:
the ESS Myoplex Shake, the Muscle Milk Chocolate powder,
and another nutritional shake – a chocolate flavored
nutritional shake. What they found was that these shakes
and powders not only contain lead and lead that was over
and above what would be considered to be toxic levels, but
they also contained cadmium, arsenic and mercury. Now
these are of course all toxic heavy metals and exposure to
them can cause neurotoxic damage. It can cause nausea, it
can cause vomiting. Long term exposure to heavy metals has
been linked to cancer. Cadmium is a known human
carcinogen and these things can accumulate in your body
over time especially if you’re that person who’s having a
protein shake every day after your workout or for breakfast
every morning. This is stuff that you should definitely be
concerned about. So here are my thoughts and my take on
this.
The supplement companies that they studied are considered
very big, run of the mill – I don’t want to do any name calling
here – but let’s say GNC. You walk into GNC and those are
the type of things that you would see. GNC being a popular
supplement store here in America, versus the smaller organic
companies that tend to not mass produce as much. Maybe
not go after Chinese-based products quite as much which
tend to be higher in lead. We all know what happened with
the toy fiasco last year and I do know that a lot of the bigger
supplement companies that outsource a lot of their
ingredients overseas. Now you contrast that with organic
based proteins and organic ingredients which has not been
exposed to fertilizers. They haven’t been exposed to a lot of
the modern industrialization and commercialization
practices and so the soil and the area they’re grown in is not
contaminated with heavy metals. That would be a better way
to go. Specifically I’m talking about organic whey protein
because whey is specifically one of the culprits here. Organic
whey protein, or choosing proteins that are not based on
whey at all. That are based on a hemp-base or a pea-base or a
rice-base. But essentially, what we’re talking about doing is
choosing smaller companies that don’t mass produce their
ingredients. They’re not getting their ingredients necessarily
from overseas sources that are focused on quality and
organic in terms of their sources. I have mentioned on this
show a couple of times the organic goat-raised whey that is
cold-pressed, which means that it’s a lot gentler way of
extracting that protein and contains whey protein
concentrate that’s naturally sweetened. It doesn’t have
artificial sweeteners in it. It doesn’t have chemicals added.
There’s no preservatives added, and that’s the Mt. Capra
Double Bonded Whey Protein. Now let’s say that you’re a
vegan or you’re a vegetarian and you’re not into whey protein.
Well you’ve got other options. Brendan Brazier who we’re
interviewing today – his entire nutrition company is based
around ingredients that are high quality, that are organic and
that are not animal-based. So he’s got vegan-based protein
compounds like hemp and pea and rice. There’s another
protein supplement you’ll find over at pacificfit.net. The
Living Fuel Living Protein. I’ll put a link to that in the
Shownotes. Another way to get protein without having to
worry about some of these modern farming techniques that
could be exposing the protein to heavy metals or outsourcing
the ingredients that they’re getting from Chinese-based
facilities. So those are some of the things that I’d think about
when you’re looking at some of the certification levels like
WADA – the World Anti-Doping Association. When you’re
looking at the Certified Good Manufacturing Practices, which
is the CGMP certification. Unfortunately, these same
supplement companies they found the heavy metals in all
have those certifications or those recognitions and they still
had the heavy metals in them. So, the CGMP and the WADA
are more focused on the types of things that would be
considered illegal performance enhancing supplements in
your supplements, not heavy metals. But this is definitely
something that concerns me and makes me even more wary
of the supplements that I’m buying and making sure that I’m
going after high quality supplements. I have also talked with
the Living Fuel – the company that makes the Living Protein
and with Mt. Capra – and I’m waiting back for a statement
with them for their take on this matter and I’ll get that out on
the podcast as soon as I hear back from them as well. If you
have more information. You’re listening in and you want to
leave a comment, as usual leave the comment right on the
episode Shownotes for this podcast number 104.
Now listener Doug Lloyd asks a Twitter question. Another
Twitter question.
Doug Lloyd asks: I’m feeling unmotivated to restart my lifting and running
program. A trainer might help. What should I look for in a
personal trainer?
Ben answers: That is a question I wish more people asked. You guys, I have
been a trainer – I’ve been a personal trainer for over a
decade and I’ve been asked less than a dozen times where I
was educated, how I was certified, what my experience is.
That type of approach would be similar to going into a health
practitioner’s office and not asking if they are a doctor, okay?
Personal training certifications are available for people to get
via an open book, weekend certification from their home.
You pay a company and they’ll send you a test. You fill up
that test using whatever books or Google or Wikipedia or
anything else you want. You send it back in. You pay them
$150 or $200. They send you a certificate that says
“Congratulations John Doe, you’re a personal trainer.” Then
that might be the personal trainer that you’re walking into
your gym and hiring at X dollars an hour to take care of your
body. Wouldn’t do that if they were a brain surgeon
operating on your brain. Why would you do that with
someone if they are taking care of and giving you advice
about your body or your nutrition? That’s why this is a great
question. So, here is what to look for Doug.
The good certifications out there that you need to be asking
your personal trainer if they have, making sure that they can
actually provide proof of certification, of updated
certification because the certifications do expire and I do
know some personal trainers who do not renew them and
still tell people they are certified. The certifications would be
the NSCA, National Strength Conditioning Association. The
only internationally recognized certifying body for personal
trainers. The NSCA is considered to be more of a
performance strength and conditioning… very good for
athletes, very good for the general population, but that’s the
type of certification that is. ACSM, American College of
Sports Medicine, another very good certification. Often used
for people working in a clinical environment such as a heart
attack recovery center in a hospital. Very good for people
who are doing cardiac rehab. If you’re having heart issues or
you’re rehabilitating from something like a cardiac-based
issue, ACSM would be the personal trainer that I would
choose. NASM, the National Academy of Sports Medicine.
I’m not sure if I’m saying that right. The National Academy
of Sports Medicine, NASM. The NASM is very good also for
rehabilitation or muscle work. It has a strong focus on
anatomy and physiology. That’s a great certification as well.
One that’s kind of on the edge for me is called ACE. The ACE
personal training certification. ACE does have a very good
certification program. It’s just some people just go through
the ACE Group Fitness Instructor certification. They’re not
the same as a person who has gone through the ACE
Personal Training Certification System. So you need to make
sure that you know that ACE has varying degrees of
certification, as does the NSCA. As a matter of fact, most of
the certification bodies. But ACE is the only one that I’m
aware of where you may find out that the person who is
trying to teach you how to weight lift is really only certified to
teach group Pilates and yoga and that’s really something you
need to be careful with. So look into the certification. Look
into the experience. How many clients have they worked
with? How long have they worked with them? In the same
way that you would want someone who is going to operate on
your knee to have done hundreds of knee surgeries. I’m not
saying that rookie personal trainers don’t have a place to
start out but if it were me, I’d be looking for a personal
trainer who has worked with lots of people and seen lots of
cases and worked with lots of different body types and
unique needs. If I were choosing a personal trainer, I would
also choose one that is well-versed in nutrition or has access
to a nutritionist or registered dietician or some type of
mentor to help them help you with their nutrition needs. So
make sure that you take into consideration the dietary
knowledge of your personal trainer because there are some
personal trainers that will just tell you to eat before and after
a workout and make sure you eat three times a day or six
times a day. That’s all the advice you’re ever going to get
from them. Make sure that they actually know something
about nutrition or they’re willing to bring someone onto their
team who is able to help you out with nutrition, or they’re
able to refer you out to a nutritionist. If they themselves are
not a nutritionist, make sure that they are willing to work
with one and to help you out by referring you to one.
Finally, make sure that you are choosing a trainer that suits
your personality. There are some trainers that simply are not
going to be the type of person that motivates you, that you
get along with. Some trainers are very soft-spoken. That’s
good for some people, that’s not motivating for some people.
Some trainers are very brash, and that’s also not necessarily
good or agreeable for some types of clients. So make sure
that you get a chance to sit down with your personal trainer.
Any personal trainer should at least be doing a 30 minute
consultation with you and preferably closer to a 50 or 60
minute consultation with you to really get to know you and
for you to get to know them. If you’re going to be hiring them
to reinvent your body, especially for a long term basis. So I
will personally vouch for any of the trainers that work for me
around the nation that you can fine at Pacific Elite Fitness.
That is pacificfit.net. You can find me there. You can find any
of the personal trainers that work for me there and I have
handpicked many of them to be safe and well-certified and
well-versed to help you lose weight or do a triathlon or
whatever it is that you’re trying to accomplish. Great
question Doug. As a matter of fact, you win a free T-shirt for
asking the best question of the week via Twitter. So send me
your address Doug, whether via Twitter or via email and I
will get a T-shirt in the mail for you ASAP. A
bengreenfieldfitness.com T-shirt.
We’re going to move on to a question from listener Gabe.
Gabe asks: I recently have had interest in the Bioletics tests and
protocols that you talk about. I have a limited budget, so I’d
like to start with just the vitamin D test. Do you think the
vitamin D test is the best place to start with Bioletics? How
do I download previous podcast episodes with Dr. Cohen
from Bioletics? I don’t see how to download those episodes
from iTunes.
Ben answers: Alright. Great question. So, first let’s address the second part
of your question Gabe about downloading previous podcasts.
If you’re trying to access those from an iPhone or a mobile
phone and you go to iTunes and you’re not seeing the
previous podcast in there, go to the link that I’m going to put
in the Shownotes for this episode. Now
bengreenfieldfitness.com is accessible via mobile phone. I do
have a piece of software that basically reconverts the code on
my Web site to allow you to comfortably view it on your
phone. Go to the episode Shownotes for this episode.
Episode 104. Underneath your question, I put a link that
shows all the podcasts I’ve ever done. If you click on that link,
you’ll be able to download any of those.
Now to the first part of your question on the vitamin D test
and whether I would say that that would be the best place to
start… if it were me, I wouldn’t. Because so many people are
deficient in vitamin D. You’re almost guaranteed that if you
start taking vitamin D, it’s going to benefit you. You’re also
almost guaranteed that you’re probably deficient in vitamin
D. So I don’t know if I would prioritize that as the top test to
do. If I were in your shoes, I would look after something
that’s a little more diet specific and body type specific. I
would look into the essential amino acids test which was very
eye opening for me and has been one of the life changing
things for me in terms of my performance and my health. I
got tested for the amino acids and I found out that I need to
be eating a high protein diet and I also need to be
supplementing with essential amino acids. For me I thought
I was getting enough protein. I wasn’t. The other one that I
would really look into is the essential fatty acids. In my case
again, I thought I was eating lots of healthy fats. It turns out
I was, but I was eating too many of the Omega 6 type of fats
and I had to readjust my diet to take in more of the Omega 3s.
So I would really recommend with Bioletics, even though all
their tests are obviously highly beneficial, look into the
essential fatty acids or the essential amino acids and we’ll see
if we can get Dr. Cohen to come on and comment on the
episode Shownotes for his take on this. But if it were me and
I were in your shoes, I would look after the essential fatty
acids or the essential amino acids test. You can read about all
those tests over at bioletics.com. They send test kits to your
home to allow you to test things like your magnesium levels,
your vitamin D levels, your fatty acids, your amino acids,
your metabolic type, etc. Make sure you let them know that I
sent you over there because that’s important they know
where you came from and that I am giving them business. I
really believe in that company and what they do and I would
highly recommend that you look into them.
So we have a question from listener Jason next.
Jason asks: I am a cyclist. Last week I was in a crash during a race
resulting in a broken collar bone. My doc says it will be about
four to six weeks until this has healed. I’m wondering if my
nutrition over the next several weeks can help or hinder bone
healing. Are there certain foods or supplements I should be
including in my diet? What would you do for a broken bone?
Ben answers: First of all, listen to your doc. A broken collar bone… listen to
your doc in terms of healing. Make sure that your doc is a
cyclist. I’m serious. Because there’s no reason that you can’t
rig up an indoor bicycle, suspend your arms so you’re not
putting a lot of stress on your collar bone. Ride with that for
the first couple of weeks and then modify your handlebars.
You can take an old handlebar, tape it on top of your existing
handlebar to bring your handlebars up closer to your body
and continue to ride that way as well. These are the types of
things that a doctor who is a cyclist will tell you. A doctor
who doesn’t really care that much about endurance sports or
the fact that you’re going to want to stay fit and on your bike
during your collarbone fracture or break is not going to tell
you that stuff. So make sure that your doctor really is
familiar with cyclists who need to keep riding with broken
collarbones. Because guys finish the Tour de France with
broken collarbones. Totally possible to do.
As far as speeding up healing, I’m going to put a link to a
couple of resources for you Jason, in the episode Shownotes.
One is podcast number 49, which was an interview with a
gentleman about a supplement called Lactoferrin or a
compound called lactoferrin, which has some really
promising research behind it in terms of its ability to speed
up osteoblast activity. Osteoblasts are the parts of your bone
that actually allow new bone cell to get laid down and
lactoferrin is the supplement I’d look into and you can hear
the podcast about that in podcast number 49. I’d also look
into my free resource, How to Recover Like Wolverine from
X-Men. You can get that for free by clicking on the link that
I’ll also put on the Shownotes episodes. A couple of things
that are specifically in that book that I’d look into: one would
be glucosamine chondroitin. It’s necessary for proper joint
lubrication and cartilage regeneration. Your body makes it
but by giving yourself a little bit extra, you’re not going to
hurt yourself. It’s made from ground up goat cartilage and
the stuff that I recommend – as a matter of fact, the same
company I recommended earlier – Mt. Capra, they make that
organic goat-based whey protein, but they also use ground
up chicken cartilage and they make this glucosamine
chondroitin. I’d definitely check that stuff out. It’s called
Capra Flex. It’s something that I would look into. I’d also
look into vitamin C which helps in the production of what’s
called fiber blasts and chondrosites, which are also
responsible for connective tissue fiber and cartilage
formation. So a vitamin C dosing would be very easy to do as
well, and that’s something that I’d look into. In terms of bone
healing and circulatory movement, iron is a key component
of hemoglobin which carries oxygen to your muscles and
carries oxygen to other tissues – and making sure that you
have adequate iron in your food is important. They have
done studies where people recovered faster from surgery and
injuries when they supplemented with iron. Iron isn’t
necessarily a vital component of bone density formation but
it’s definitely something that I always suggest to people who
are injured to help with inflammation and oxygen delivery.
A couple of other things I would look into is making sure that
you’re not leaching calcium from your bones by consuming
an acidic diet. An acidic diet would be something high in
grains, sugars, processed sugars. A diet high in chemicals,
toxins, artificial sweeteners – things of that nature. So try to
avoid cereals, try to avoid grains. I’d avoid a lot of pasta, a lot
of bread. Make sure you eat a lot of alkalotic foods. Dark
skinned fruits, dark vegetables, greens, supplements, cold
water fish is good. Green tea is good. Nuts like walnuts and
almonds, pumpkin seeds. Flax seeds are also good. So I’d
look into taking some of those. I’d also look into a couple of
mineral – well one large mineral and then some mineral co-
factors. I would look into magnesium to take a long with the
calcium. You can take oral magnesium up to the point where
you get loose stool. 500 to 1000 milligrams in that range is
typically what would be about the upper range, what you
could take in terms of a magnesium supplement to help with
that calcium absorption. I’d also look into trace mineral
supplementation. Trace minerals are just small micro
minerals. I actually interviewed – I did an interview on trace
minerals some time back with a lady. You can go to
bengreenfieldfitness.com. Do a search for minerals. This lady
was from a company called Ambia. Ambia Gold. And she was
talking about trace minerals and the role they play in the
body. But if you can get your hands on a good trace mineral
supplement, that would also be something I can recommend.
So few things you can do there. But definitely look into the
glucosamine chondroitin, the vitamin C, iron. Look into trace
minerals, look into magnesium. Continue to of course make
sure you get adequate calcium. That should go without
saying. And also look into an alkalinic diet, a non-acidic diet
and some things you can do to help keep you riding even
though you have a fracture. So good question Gabe, or Jason
rather.
Zach asks: I am a 35 year old marathoner that has decided to become
serious about bike racing. I realize I need to drop some
weight to realize my full potential, I have a theory that I need
to gain some muscle in order to lean out and then I can
worry about cannibalizing some of that muscle when it
comes time to get into racing shape. How would you go
about this?
Ben answers: It’s an interesting theory. The whole idea is you build muscle
so you bump up your metabolism and then you use the
higher metabolism to burn through fat. The only issue is that
because muscle takes about 2500 extra calories of
consumption, it’s tough to gain muscle without at the same
time gaining a little bit of fat. You don’t have to eat
hamburgers and big, fatty steaks and do the whole body
building approach of just putting on a ton of mass and then
shedding fat. You can still put on protein mass without
getting a ton of fat, but be warned that if you go about eating
as much as you’re going to have to eat to gain muscle mass,
you’re probably going to gain some fat in the process because
ultimately what it comes down to is that for even a pound of
extra muscle weight, you’re going to have to eat at least 2500
extra calories per week.
A better way to go would be to focus on fat loss but just make
sure that you include weightlifting or resistance training in
your cycling program so that you are sustaining a healthy
metabolism. You are getting some of the hormonal response
that occurs to weightlifting and that can have a very positive
effect on your ability to lose fat. But you’re not doing the
mass gain type of protocol which can be stressful. It can
cause you to gain extra fat weight and it really isn’t conducive
to getting into good, functional cycling shape.
So if I were you and I were trying to shed some fat to become
a better cyclist but also make sure that I get some muscle in
my body, the way I would do it is rather than thinking of
bulking up muscle and then shedding fat, I would go for
more of a moderate muscle building approach and fat
burning approach. So you’re eating a healthy diet using the
fat loss techniques I talked about on the show in the past.
You’re getting up. You’re exercising on an empty stomach.
Nice and easy, to jumpstart that fat burning. You’re doing
some weight lifting and some interval training later on in the
afternoon. You’re eating at a caloric deficit of no more than
1000 calories a day but in that 500 to 1000 calorie a day
caloric deficit range and believe it or not, studies have shown
that even people who are at a caloric deficit can still maintain
or build a slight amount of lean muscle while weightlifting.
It’s not going to be like bulk gain mode, but you can gain a
little bit of lean muscle even when you’re at a caloric deficit
as long as you’re weightlifting. So I do the caloric deficit, the
fat burning and then moderate weightlifting for a moderate
muscle gain. When I say moderate muscle gain, we’re talking
about probably in the range of .2 to .4 pounds per week. So
good question.
Listener Todd asks kind of a related question.
Todd asks: I was wondering if 1500 calories a day is a good goal for me. I
don’t want it to be too little and slow down my metabolism
too much. I do cardio at least five times a week and if the
machines are accurate, I’m averaging about 700 calories
burned per day. I have a worry in the back of my mind that
my calorie intake will put my body into starvation mode
especially with the huge calories that I used to consume daily.
Ben answers: Todd, the only way to know is to know your metabolic rate.
So there’s lots of ways to find out your metabolic rate. You
can go to a laboratory. You can test your resting metabolic
rate using what’s called an RMR test. Do a Google search for
your area. Type in “resting metabolic rate test” and see what
comes up. There might be a practitioner in your area who
offers that service. You could also look into the local exercise
physiology lab at your university to see if they’re able to offer
you a resting metabolic rate test. You could use an equation.
There’s an equation out there that’s pretty decent called the
Harris Benedict equation. That equation allows you to
approximate based off your height and your weight and your
age and your sex, your approximate number of calories that
your body needs per day in order to sustain your metabolism.
Now, once you find out what your resting metabolic rate is,
my recommendation is that males not undercut that by more
than 1000 calories and that females not undercut that by
more than 500 calories. So for example, my personal resting
metabolic rate – and I know this from a laboratory test is
about 2900 calories per day. That’s what I burn sitting
around doing nothing. So I never eat fewer than 1900
calories per day because I want my body to have enough
calories so that my metabolism doesn’t slow down as my
body goes into starvation mode. Now, that’s starvation mode.
Starvation mode is not when you skip a meal. Your body
doesn’t go to starvation mode if you eat three meals a day.
Your body goes into starvation mode when you have day
after day after day of undercutting your metabolic rate far
below your resting metabolic rate, or undercutting your
intake far below your resting metabolic rate. That’s
starvation mode. Don’t let anybody tell you that starvation
mode is going to happen if you eat three times a day or you
skip breakfast. That’s not starvation mode. Starvation is
literally starving your body. That’s when your metabolism
begins to slow. So for you, you say you’re 45 years old, 245
pounds. It’s possible that your resting metabolic rate is over
2500 calories. In which case 1500 calories a day would be
really low for you. Getting close to being too low for you.
Now, if you happen ot have a slower metabolism, let’s say it’s
2000 calories a day, you’re going to be fine on 1500 calories
a day. But it’s really tough to say without knowing for sure
your resting metabolic rate. A cookie cutter approach is
really tough in this type of situation. For a while, one of the
things that i’ve done with a lot of my clients is that resting
metabolic rate test to make sure that we’re finding out the
exact resting metabolic rate, if any type of severe caloric
deficit is necessary so we don’t undercut the calories by too
many. So great question.
A question from... I believe this was a Twitter question again.
Anonymous asks: Have you ever used SportLegs. If so, what are your thoughts
about it?
Ben answers: Okay. SportLegs. You know, I did use SportsLegs. I got a few
samples. I think they sent me some samples. I tried them out.
I got interested in them for a little while. Interesting
philosophy – SportLegs, they contain trace amounts of
magnesium and vitamin D. So low that those components
probably aren’t doing much for you. But the main active
component in SportLegs that I’m really interested in is that
it’s basically lactate. A lot of people call it lactic acid. But
basically it’s lactate and the idea is that if you preload your
body prior to exercising with a bunch of lactate, you cause
the enzymes responsible for buffering lactic acid and turning
it back into fuel and shuttling all the acid out of your bones
to work more quickly. So when you finally do begin
exercising, you don’t burn quite as much and you’re able to
achieve a higher intensity faster and get less lactic acid
accumulation in your muscle tissues. Then furthermore, by
having that extra lactate into your body, the idea is that
hydrogen ions which are responsible for the acidic state in
your muscles get buffered or taken up by that extra lactate so
you recover more quickly.
On paper it all looks pretty nice. It’s a really cool philosophy.
Studies have shown that by eating, preloading with that
lactate, you actually can – you can increase the buffering
capacity of your body and increase your ability to convert
that lactic acid into glucose. However, I have yet to see a
single study using SportLegs that shows a direct
performance increase based on that fact. So the question is,
is your body good enough already at buffering lactic acid and
converting lactic acid into energy that you really don’t need
extra lactate dumped down the hatch to make it happen? It
could be. So until I see a definitive study that shows an
improvement in performance, I’m not totally convinced that
SportLegs would be the best bang for your buck. I don’t think
they’re going to hurt you. I took them a bunch. I took them
before on sprint races, some Olympic races. I felt great when
I took them. I’m not certain that I felt a huge difference
between when I did and didn’t take them. Really tough for
me to say. But that’s the idea behind SportsLegs. They’re not
going to hurt you. I wouldn’t be worried about the trace
amounts of lactate that those are putting into your body
compared to what your body is endogenously producing
when you begin exercising. But the idea is I’m not totally
convinced they’re going to help you recover or help you
perform either. But they’re a very interesting and compelling
supplement.
So, the next question is from listener Brad.
Brad asks: Several months ago, I watched a Dr. Oz interview where he
told Jimmy Kimmel that the maximum healthy waist size
should be half the height. Is that true?
Ben answers: Waist-height ratio is basically what that’s called. Many of you
might be familiar with the BMI or body mass index. That’s a
ratio of weight to height and it’s been used for a really long
time to predict your mortality or your cardiovascular risk.
The problem with that test being that it will predict some
people who are actually very fit and who may be heavy
because they have large amounts of lean muscle... it will
predict them to still be unhealthy or have a high
cardiovascular risk which of course is unfortunate if your
BMI is being taken into consideration for something like
your health insurance or your life insurance policy. So, the
BMI has some flaws. Especially for thin people with lots of
lean muscle who are in good shape or thick people who are
built like linebackers who are in relatively good shape but
just happen to be heavier. Not from fat mass but from
muscle mass. So that’s where the waist-height ratio comes in,
that no matter how big or how small you are, if you have a
thin waist compared to your height, you really have a
reduced cardiovascular risk. It’s pretty intuitive really. The
thicker your waist your is, the more likely it is that that
thickness is coming from added adipose tissue and fat and
storage tissue around your waist and compared to your
height, it can give a very clear picture of whether or not your
ratio is in a healthy range. If you just Google “waist to height
ratios”, you can find the ratios published on the Web. They
have a ratio for men and a ratio for women. You specifically
asked me Brad, you said “I’m 74 inches tall and my waist is
35 inches.” So what you would do is you would take the
number 35. You would divide it by 74 and in your case, it’s
going to come out to about 47%. So if you look at a chart, you
would see where 47% lies. A ratio of 47% for men is
considered healthy, normal weight with the caveat that there
are still categories under that. You have a ratio of 43 to 46
being healthy; ratio of 45 to 43 being extremely slim; and a
ratio of less than 35 being abnormally slim to underweight.
So, if you have a desire to be a male model you may want to
shed about 12 percentage points off that waist-height ratio.
Otherwise just make sure you don’t gain too much weight
because that would get you closer to 53% which gets into that
overweight, unhealthy category. But definitely a better
measurement than the BMI.
Bernice asks: I’m curious to know, what is more likely to make you fatter?
Consuming excess fat or excess sugar?
Ben answers: Well the answer to that Bernice is neither. Consuming excess
calories is what’s going to make you fatter. Now, to take that
to a more personal level, what I feel personally – I find that
people who tend to consume excess fats tend to be the type
of people who are consuming steaks, burgers, higher protein
diets. They’re consuming generally not a ton of corn or
wheat-based products. They’re not consuming as much
processed sugar. They’re generally more of the caveman type
eaters. You compare that with people who are the high sugar
eaters who tend to eat lots of packaged and processed foods,
lots of things from the Starbucks bakery case, lots of
Twizzlers and candies and cookies and baked goodies, and
they tend to consume more – shall we say processed foods.
So, if you were to take somebody who was eating 1500
calories per day and 70% of those were coming from
processed sugars and you were to take somebody who was
eating 1500 calories a day and they were eating a diet that
was coming from steak and burgers and things of that nature
– whatever – coconut, avocados, maybe some Trail Mix.
Higher fat in terms of their diet, and high fat would be really
anything above 30%. Let’s say they’re getting 40 to 50% of
their diet from fat. Even though I would consider both of
those diets to be less than ideal, I would consider the higher
carbohydrate, higher sugar diet to be more damaging, more
acidic for the body. More preservatives, more chemicals and
of course any of those excess carbohydrates are not only
doing damage from an overall health standpoint, but they’re
also getting converted into trigylcerides and stored as fat,
just like fat would be. Whereas the person who’s eating the
steak, the nuts, the hamburgers – a lot of the fats that they’re
getting in are A, they could be healthy fats. They could be
some of the healthier, saturated fats, some of the Omega 3
fats, some of the Omega 6 fats. Granted, they’re also getting
some transfat and some vegetable oils and some more acidic
and inflammatory fats in that diet but for the most part, a
higher fat diet tends to be lower in terms of its ability to
produce acidic, inflammatory conditions in the body
compared to a higher carbohydrate diet. So, it is likely that if
you are asking me this question that you are not even at that
stage where you’re thinking, “How could I eat a high fat diet
and have it be an alkalotic, non-inflammatory diet based on
avocadoes and olives and Mediterranean food and that type
of jive. I’m guessing that you’re probably more at the stage
where you’re just trying to lose weight. In which case I would
be focused on the more general recommendation of limiting
the number of calories that you take in, consuming
somewhere in the range of 20 to 30% protein, 20 to 30% fat,
40 to 60% carbohydrates all from real food that you
recognize and that you can easily identify that’s not coming
out of boxes, not coming out of drive-through windows,
packages or containers. If you begin to follow those general
recommendation, I’m thinking that the question of whether
to consume excess fat or excess sugar is going to fall by the
wayside. Now that being said, if you had to choose between a
spoonful of peanut butter or a piece of chocolate cake for
your cheat meal, I’m leaning towards the peanut butter. So,
hopefully that helps you out a little bit. I’m going to put a
link to a previous podcast called “How lowfat diets make you
fat.” It’s called “How lowfat diets make you fat.” I’m going to
put a link to that in the episode Shownotes for episode 104.
Karen asks: I would love to hear your opinion about the C-Prime bracelet.
I’m seeing more and more of these and hearing so many
claims that this bracelet has made the biggest difference in
running, biking, swimming and golf. Sounds too good to be
true. What is your opinion?
Ben answers: Well, the C-Prime bracelet is a magnetic bracelet. Lots of
companies are making magnetic bracelets based on the
whole idea behind magnets being able to improve circulation
and help to realign the natural energy fields in your body to
improve performance and improve health. Now, there’s been
several studies on magnets and some have found decent
results in terms of comparison to placebo magnets or non-
active magnets or things that look like magnets and weren’t
magnets in terms of the ability to reduce the person’s
perception of pain and in terms of the ability to improve
performance or specifically reduce the rating of perceived
exertion. Some of the studies were not super elegant in the
way they were designed. Specifically, there was one done at
New York Medical College that was kind of grasping at
straws because even though they noted statistical
improvements, they had the groups divided into so many
different groups that it was really, really tough to see a real
good statistical improvement when using the magnets. Then
the other group had twice as many women as men in the
group that showed the improvement and sex is definitely
something to take into consideration when you’re talking
about a placebo versus a non-placebo effect. So there’s been
a few issues with some of the studies that have been done.
But ultimately what it comes down to... you’re asking me this
question. You’re writing in and asking me and here are my
thoughts on this. I’ve used magnets before on sprains, strains.
I have friends who use magnets and I personally feel less
pain when I wear them. I have not yet noticed any
improvement in performance but I notice that my injuries
tend to feel a little bit better, and I’m also a big believer in
the fact that we have energy fields in our human body;
energy meridians in our human body that can be affected by
magnets. Now, I’m not saying that a C-Prime bracelet is
going to turn you from a 30 minute 5k runner to a 20 minute
5k runner. But let’s just say that even the placebo effect is at
play there, if it helps you run a couple minutes faster or helps
you recover a little bit faster from an ankle sprain; I’m all for
the placebo effect and I’m all for even trying something that
may not have yet been proven by science but if it helps you, it
helps you. So that’s the issue, you know? And case in point,
Dara Torres who had a fantastic Olympics a few years ago
was a 40 plus years old phenom swimmer. She wore the
magnetic bracelet. I have a picture. If you do a Google search
at bengreenfieldfitness.com for Dara Torres, you’ll see that I
have a picture of her there wearing a bracelet and in that
same episode, I interviewed a gentleman about magnets and
exercise and magnetic therapy and it’s an interesting
interview. So I’m personally not totally sold on them but
they’re not going to hurt you. As long as you’re not paying big
bucks for your magnets, I wouldn’t worry too much about it.
Rick asks: I have seen advertisements for a bar called the PR Bar in
Competitor magazine. I called and the president of the
company answered and told me how his nutrition program
would get my body burning fat for energy. Have you heard of
this bar? I could not find any nutritional information on it.
Ben answers: Well, here’s what I did. I headed over to the PR Bar Web site
and the PR Bar definitely has a lot of height behind it as
being the cat’s meow when it comes to supplying your body
with all the fast fat burning nutrition that it needs. It did take
a little bit of digging for me to actually find the ingredient
label but I found it. And here it is. The ingredients are the PR
blend. What is in the PR blend, you ask? Soy protein isolate,
whey protein concentrate, soy crisp – which is rice flour,
malt extract, calcium carbonate and soy protein isolate,
fructose, peanuts, sugar, fractionated palm kernel oil,
vegetable oil. That was my injection. Cocoa powder, whey
powder, nonfat milk powder, soy lethosane, corn syrup,
peanut flour, maltodextrin – that’s sugar, natural flavor,
vitamin, mineral blend and everything else from there on out
is vitamins, vitamins, vitamins and salt. Nothing
groundbreaking here. This is basically a meal replacement
bar or a protein bar that actually has more vegetable oil and
more corn syrup and more sugar in it than any of the bars I
have personally recommended. It’s also got potential allergin
triggers in it like milk powder and peanut powder and
peanuts. It’s basically – I guess the defining characteristic of
it is they put some vitamins in it. Nothing special here. Good
advertising. Definitely good advertising. I’ll give them an A
for advertising but the fast burning nutrition technologically
is probably going to do you more harm than good in the long
run. As usual, I would continue to suggest that if you’re going
to use a meal replacement bar, you go with something that is
gluten free, that is 100% organic, that does not contain
things like peanuts, that does not contain corn syrup or
fructose and that preferably is more of a vegan, vegetarian
type of meal replacement bar or is made from entirely
holistic, healthy ingredients. Two examples – CocoChia Bar
made by that company Living Fuel that I talked about. Go to
pacificfit.net, click on supplements. You’ll see the CocoChia
bar there. Bumble Bar from www.bumblebar.com. I love
Bumble Bar. Their factory is three blocks from my house.
They use good ingredients. It’s a gluten free bar. Listen to the
interview with Brendan Brazier. Check out his company.
He’s got an interview on the show today. He’s got a company
called Thrive also dedicated to holistic, real ingredients not
shoving a bunch of protein and high fructose corn syrup
down the hatch and then telling you that you’re going to lose
weight while doing that. That is not the answer. To me, it’s
the same as a Nutrisystem or a packaged meal. Sure, you
might lose a little weight in the short term, but it’s not really
healthy long term. It’s not real food.
So a question from Ecuador and the reason I say Ecuador is
because of the way the question is phrased. It’s in
Ecuadorian from Fernanda. Not that it’s Ecuadorian, I just
wanted to give that clarification.
Fernanda asks: I wanted to ask you if you could give some tips as to what to
bring to a picnic for a maximum of four people. Just food
that gives you energy to run around all over the place. Also,
I’m not sure if bringing much fruit will help because it’s
easily digested and then we’ll be in the query for a near
bathroom. And one last thing, any other tips on activities like
Hit the Ball? Please don’t say hunting or fishing.
Ben answers: I love that question. Picnic for four people. You know, picnic
foods when you see them in the cartoons traditionally you’ve
got the cake and the beer and the sandwiches on the red and
white checkered picnic blanket. That’s not necessarily the
healthiest way to go. I can tell you what we do in my family
when we prepare for a picnic. Usually we’ll do crackers.
There’s actually a great recipe that my wife makes for flax
seed crackers. There’s other recipes for crackers. Again in
Brendan Brazier’s book, and we’ll be interviewing Brendan
pretty soon here, but crackers are very good. Especially a
non-wheat based, gluten free, seed and nut-based cracker is
very good and you can do that along with some type of a
meat. You can do that with a cheese or you can do that with a
spread. One of the things that we’ll do a lot of the time is
we’ll get some nice, plump, organic tomatoes and we’ll slice
those tomatoes. We’ll grind up some chick peas and garlic
and tahini in a blender and make some hummus. We’ll throw
some vegetables in there like some crunchy carrots and
cucumbers. Some jicama strips, and we’ll put all that into a
picnic basket. We’ll get some water. Generally some type of
fresh fruit because you have to eat a lot of fruit to get
diarrhea. We’ll get some watermelon, we’ll get some sliced
up apples, maybe some blueberries. We’ll put all that in a
basket, and you can take the tomatoes and the hummus and
eat those with the crackers. If you do cheese and meats, you
can use the cheese and meats as well and then you can have
the watermelon and the fruit. Then I personally like to do
just a little bit of dark chocolate as a dessert. For me that’s a
great picnic, especially if you throw in some sparkling water,
some Perrier or some Pelligrino. Much better than a ham
and cheese sandwich with a piece of cake. So that’s my
recommendation on the picnic foods. Brendan Brazier’s book
really does have some good on-the-go recipes. It would be
great for a picnic. As far as activities, there are so many
things you can do. You can do frisbee, you can bring your
tennis rackets and the tennis balls and hit those around. But
what I would recommend is you look into this new activity
called Bocce Ball. Bocce Ball is kind of like lawn bowling.
What you do is you take a small bowl and you throw it
somewhere out in the distance. One person throws it, then
the other competitors throw their ball and whoever gets
closest to that ball that was thrown gets a point. There’s
variations on the point-keeping system, but then the ball is
thrown again and everyone throws their ball to try and get
closer to that ball that’s in the business. I actually played
about an hour and a half long game of Bocce Ball on the
beach the other night. It was a blast. So look into this new
game. I don’t even know if it’s new. It’s just new to me. It’s
called Bocce Ball. Check that out, and no hunting or fishing
required. Just Bocce Ball. Try that out. So, great question.
And for those of you down in Sacramento or El Dorado Hills
area, if you’re listening to this podcast when it first comes
out, this Friday and Saturday we’ll be down there teaching at
a special event focused on helping kids to get healthy and get
outdoors. We’ll be doing a bunch of games and fun types of
picnic-based activities out there down in California. So if
you’re listening to this, shoot me an email and I’ll tell you
where to go.
Two more questions. A question from listener Brian.
Brian asks: I will be doing Syracuse Ironman 70.3 in September and
have a question on long distance, downhill running after a
heavy uphill bike course. The Syracuse bike course contains a
lot of climbing and changes in elevation. Then after what I’m
sure will be a tough ride, the run course is all downhill for 13
miles. Can you offer tips on form, position or training for
either the bike or the run that will allow the quads and glutes
to survive this back to back test?
Ben answers: Absolutely. Let’s start with the bike. Don’t stand on the bike.
You’re going to use a lot of your hamstrings and glutes if you
stand on the bike. That’s going to leave those muscles less
able to help you on the run. Stay in a seated position on the
steep hills, get into the arrow position on the shallow hills
and that will help you to spin at your high cadence and
reduce the potential for you to easily fatigue your leg muscles
for the run. As you’re preparing for that bike, make sure that
you’re of course doing lots of hill repeats. That should go
without saying. Ride hills if you’re going to race hills. Now
for the run, you’re definitely going to want to build up some
of your leg muscles which are going to be responsible for
absorbing some of that joint impact and helping you to
stabilize as you engage in your downhill running. Try single
leg lunges and single leg squats. Definitely those single leg
support activities are going to help quite a bit because you’re
going to be braking as that heel strikes the downhill surface
and you’ll be glad for the strong, single leg support muscles
that you build up with those activities. Make sure that you
train your core especially with plank based activities. Make
sure that you train your hamstrings and your glutes and this
is going to go for the next question as well. Things like step-
ups, lunges, hip hikes, fire hydrants. There’s tons of single
leg type activities you can do. Go to my Web site.
Pacificfit.net. I have a huge free database of exercise photos
and videos over there. Go check out some of the single leg
stuff. Just scroll down to the letter S or the letter O for
everything that starts with “one leg” or “single leg”. Check
out some of the exercises that I demonstrate there and begin
to implement those. Do a workout at least once a week that
involves weight lifting or resistance training for the single leg.
As you actually get into your downhill running technique,
you’re going to find that you’ll tighten up in your upper body
quite a bit as you focus on running downhill and focus on
watching where you’re going because you’re generally
travelling at higher speeds. Drop the shoulders, relax the
shoulders, drop the arms. Whereas on steep, rolling courses I
advise athletes to really let it fly on the downhills and go fast
and let gravity take them down and then work really
controlled on the uphills. On a gradual downhill with lots of
elevation loss and longer downhill strips that going with
gravity can actually beat up your body after a while. So I
would go with a slightly shorter cadence. Not slightly shorter
cadence, but a higher cadence and slightly shorter stride
length. Don’t stride out so much that you’re doing a ton of
feel striking. Lean forward because that’s going to help push
you down. Do not lean back. So relax your shoulders. Let
them drop forward just slightly. Don’t rotate your core too
much. So keep your elbows beside your body and bent at 90
degrees and practice running so that your foot runs just
underneath your hips with that slight forward lean. That will
help you out quite a bit. So don’t let it fly and don’t get too
out of control going downhill or you’ll end up really beating
your body up and running downhill very inefficiently. As I
said relax the upper body, lean slightly forward, high cadence,
slightly shorter stride length, keep your feet under your hips
and then just make sure you don’t overutilize those muscles
on the bike and have those muscles ready for the run by
doing some single-leg weight lifting type of activities leading
up to the run. Then we have a call-in question.
Tonya asks: Hey Ben, this is Tonya from Gainesville, Florida. I just
discovered your podcast and I’m loving it. I’m going back
and listening to a bunch of the past ones. A couple of
questions for you. I drive about 1200 miles a week. I’m a
sales rep for a pretty large territory. I am planning on taking
my first vacation in quite a while and going to Telluride,
Colorado and doing some extensive hiking. So a couple of
things, I was wondering if you had any effective exercises for
preparation. I’m in pretty good shape. Anything beneficial to
my hip would probably be good because that’s one area that
takes a toll with all the driving. The other thing I was going
to ask you was I would love it if you had any suggestions,
because there’s quite a bit of altitude difference between
Gainesville, Florida and Telluride, Colorado. I was
wondering if you had any suggestions on supplements. I saw
some anecdotal information on cortaseps and ginko biloba.
Just wondering if you had any input on that? Thank you very
much Ben. Keep up the great work. Excellent, very
educational. Thank you.
Ben answers: Well Tonya, first of all I hope you heard my response to the
gentleman who asked a question about the downhill running
becuase you’re going to need strong butt muscles for hiking.
Any of you who have done steep uphill hiking know that your
butt gets very sore afterwards. So specifically focus on high
knee step ups, focus on side to side preferably deep lunges
that use the side to side butt stabilizing muscles because
you’ll be goat trailing a lot as you hike uphill, going side to
side and pushing off the side of your legs quite a bit. Then
focus on fire hydrants and hip hikes which I mentioned
earlier and check those out over at www.pacificfit.net at the
exercises page over there or just Google those exercises. Hip
hikes and fire hydrants. Now, as far as supplements, I would
definitely recommend that cortaseps supplement. It’s been
used for thousands of years by Sherpas who guide people on
Mt. Everest. I’m not saying that just because something has
been used for thousands of years that it works, but there
have been some promising studies done on cortaseps and its
ability to enhance the adrenal activation of your lung tissue.
The other thing I would look into is ginko biloba. Ginko
biloba which I did mention earlier is something that has
been studied. As a matter of fact they’ve done a couple of
Himalayan studies on it and found that it inhibits your – not
inhibits but decreases your propensity toward altitude
sickness with a likely mechanism being that when you get
altitude sickness, a lot of times that’s due to some swellling
in the brain or some brain edema. A nitric oxide is something
that can cause that blood brain barrier to leak a little bit. The
idea behind ginko biloba is that it has an ingredient in it that
could actually inhibit nitric oxide synthase or the actual
enzyme responsible for the production or conversion of nitric
oxide and ginko could also inhibit something called the
platelet activator factor. So ginko is a little bit of a blood
thinner as well. Now that being said, there are certain things
that you shouldn’t take with ginko, because there’s a blood
thing. That would be something like an anti-coagulant,
vitamin E, you shouldn’t take a lot of aspirin. You shouldn’t
take a lot of ibuprofen with ginko biloba. Anything that thins
your blood is going to enhance the activity of something it’s
taken along with. In some cases that can be dangerous. But
interestingly, ginko is also very good for circulation in your
hands and your feet. So it can help wit cold conditions when
you’re hiking as well. But I’d definitely look into a ginko
biloba supplementation. The amount that was taken in the
studies that showed promise was 120 milligrams twice a day.
Somewhere in that range of 80 to 120 milligrams twice a day
is considered to be the physiological dose that’s necessary to
actually get that good response for ginko biloba. So great
questions. Great questions from everyone. Remember, if you
have a question, you can just email
[email protected]. You can call to 8772099439
or you can Skype Pacific Fit and we do have a special
announcement and then we’re going to move on to this
week’s interview with Brendan Brazier.
You should know that prior to this interview, I found out that
I was going to need to be recording in a coffee shop so I
apologize for some of the background noise. But it’s a great
interview with Brendan. Listen in.
Hey podcast listeners. This is Ben Greenfield and I am here
today with Brendan Brazier and Brendan is not only a
fantastic athlete. He’s raced as a pro triathlete. He’s raced as
an ultra-endurance athlete. But he also has a very special
type of nutrition program that he both writes about and also
implements himself. I’m going to let him tell you exactly
what he does. But before we even get into what type of
nutrition plan you personally implement Brendan, tell me a
little bit about your training protocol. On a daily or weekly
basis, what type of things are you putting your body through?
Brendan Brazier: Well, right now I’m mostly just kind of training more for fun.
I’m only training probably 90 minutes to two hours a day.
But when I was doing it fulltime, I did it professionaly for
seven years and usually I’d get up pretty early and swim for
about 4 ½ K, then some weights after that. Usually have a
nap and then ride four to five hours and then run 75 minutes
from there. Just trying to get some good volume training in
and just enlarge the engine I guess. The aerobic engine. Yeah,
just putting on the miles for Ironman.
Ben: So for those of us who are mere mortals, 90 minutes to two
hours a day itself is pretty intimidating in terms of workload
and workout protocol, but were you doing things like weight
lifting, running? Things that would tear your muscles up?
Brendan Brazier: Yeah, in the beginning I started off with lots of aerobic
training. I found as my career went on that I could actually
make better gains by also including some strength training.
So I was always afraid of building up bulk and obviously
having my strength-weight ratio drop, but I found if you
implement a properly put together strength training
program, you could increase strength without increasing
bulk. So therefore increasing efficiency which of course is
what the endurance athlete wants. So yeah, I started
including some more weight training as my career went on
and I found out that really helped.
Ben: So tell me about how you came to implement the way that
you’re eating right now, which we haven’t really told people
much about. But I’d like to hear the journey of where you
started and where you are right now in terms of your
nutrition.
Brendan Brazier: Yeah, sure. I started off when I was about 15 years old. I just
got really into running and track in high school and thought
it’d be great if I could make a career out of being an athlete.
So I started looking at what some of the top runners were
doing and then I realized I also like swimming and cycling so
I thought well, okay if I can do triathlon and have a bit of a
professional career with that, that would be ideal. So I looked
at the top athletes’ training programs to find out what they
were doing and it really surprised me. They didn’t really train
differently from the average athlete. It’s pretty much the
same thing. So I figured if the top guys in the world are
getting different results from the same training program
than the average athlete, what’s that factor that separates
them? I found that it has to do with rate of recovery. The rate
at which you get your body to regenerate or renew itself. So
that’s where my focus went because obviously if you recover
faster, you can train more in a shorter amount of time. Of
course that means you’re going to improve quicker. So my
focus went on recovery. So therefore my focus went on
nutrition because I found around 80% of recovery could be
attributed to good nutrition. So that’s what got me into
nutrition in the first place. I tried all different ways of eating.
I tried high carb, low carb, high protein, low protein and
nothing really worked amazingly well. And then I tried
completely plant-based, and at first it didn’t work well. I was
always hungry and tired, not recovering well.
Ben: You just said completely plant-based, right?
Brendan Brazier: Right. So yeah, a completely vegan diet. Didn’t work well at
first. Like I said I got hungry and tired. It wasn’t working
well. Then I found how to do it properly and the things I was
lacking initially which was complete protein, vitamin B12,
iron, salts, Omega 3 fatty acids, and then I started taking a
blender drink with all those nutrients from plant-based
sources. That eventually evolved into what is now called Vega
Whole Food Health Optimizer which is something that’s
available in stores that I had partnered with someone else in
2004 and we brought it out. It started off just me making it
myself.
Ben: So you actually launched an entire nutrition company based
on this concept of eating.
Brendan Brazier: Right, yeah. And it’s really a good, simple, plant-based whole
food nutrition which helps speed recovery which like I say
doesn’t make you a better athlete, but allows you to train
harder and to train more efficiently that will make you a
better athlete.
Ben: So can you walk me through a sample day of what that type
of plant-based eating would look like?
Brendan Brazier: Sure. It varies, but usually I get up. When I get up I’ll have an
energy bar or half energy bar. There’s recipes in my book. It’s
called Thrive. And you can make recipes from that or a bag of
bars. Same thing. You don’t need to to buy them. You can
make the recipe. So really a bar, it’s uncooked. So it’s raw.
It’s made with (beets) and agave nectar and blueberries and
buckwheat and hemp seeds and a bunch of good things that
digest very easily. So I would have that, go out for a workout.
Usually run. And then I would get back and have a smoothie
that’s got protein, essential fats, fibre, greens, enzymes,
probiotics, all that stuff from plant-based sources. I’d make
that. That helps speed recovery. Then I would pretty much
graze throughout the rest of the day. So lots of fruits, a few
vegetables, a few nuts and seeds. A big salad every night that
has lots of different types of lettuce and spinach and kale and
usually avocado and carrots and beets and cucumbers, things
like that. That’s usually what I finish off the day with.
Ben: Interesting. So obviously this style of eating is a lot different
than what you were doing before. But are you finding that
you’re able to maintain energy levels? Do you find that the
people that you’ve helped with this type of nutrition plan are
able to maintain their energy levels and repair their muscle?
Are you finding they need things to fill in the holes?
Brendan Brazier: Yeah, and I found that you really don’t need as many calories
as you may think. This is a trap I fell into in the beginning. I
thought because calories are a measure of food energy, the
more calories you eat, the more energy you’ll have. It seems
to make sense. But I found that there was a divide there. A
calorie wasn’t necessarily a calorie. If you need to spend a lot
of energy to digest and assimilate some highly processed
food, it’s hard to assimilate, you have less energy. So there’s a
section in my book – I talk about gaining energy through
conservation as opposed to consumption. What I mean by
that is eating foods that use less energy to digest and
assimilate but give you more nutrients in terms of micro
nutrients like phytochemicals, vitamins, minerals, trace
minerals, antioxidants, all that stuff in return. So I shifted
my focus from calories – you eat tons of peanut butter and
bread and fill up on calories – I shifted to eating more fruits
for one thing. So I was getting most of my carbs from fruits
as opposed to starchy refined carbs like pasta or rice or bread.
I would eat whole grains too. Things like amaranth, quinoa,
buckwheat, wild rice. So those digested more easily and gave
more nutrients in return. Things like that made a big
difference. My calorie intake dropped 20 to 30% but I have
far more energy because I wasn’t expending so much to
digest and assimilate it and I was better nourished therefore
I wasn’t hungry. And my weight dropped a little bit therefore
my strength-weight ratio went up. It really works well. So I
eat far fewer calories than what a conventional sports
nutrition book would suggest based on my weight and
activity but it’s the quality that counts.
Ben: That’s interesting. So the reason behind that is that you’re
actually using less calories to require your body to handle the
food you are putting into it, just because it burns cleaner?
Brendan Brazier: Right, yeah. And digestion takes a lot of energy. If you’re
eating highly processed foods, your body has to
(unintelligible) enzymes and break it down and like I said,
that’s work. So if you eat those more natural raw alkaline
forming foods, they will digest more easily and use less
energy to do it, and therefore if you don’t spend it, you’ll still
have it. It’s like with anything. Like with money, if you don’t
spend money, you’ll have more of it. Unless you make a good
investment and you can get a return on that investment. So I
started looking at food as a way of investing. So I would
invest in as little energy as possible and get the most micro
nutrients in return. So, high net gain is what I call that.
Ben: Interesting. Now, in terms of the type of diet that you’re
utilizing as this clean eating plant-based diet, is it any
different than say a traditional vegetarian diet that someone
would stumble across if they Googled “how to be a vegetarian”
and they found a diet. What would be different between that
and what you’re doing?
Brendan Brazier: Yeah, a lot of the vegetarian diets I found are very high in
starchy foods. So a lot of refined carbs, like I was saying
before – the pasta, bread, rice. They’re often based on those.
Mine’s based on greens really. Leafy greens and then fruit for
carbs as opposed to starch for carbs. So that’s one of the big
differences. Also, a lot of meat analog type foods would be in
the typical vegetarian diets. So a lot of tofu hotdogs, tofu
hamburgers, that type of thing. Soy milk and soy ice cream. I
actually don’t have any soy in my diet. It’s all soy free and
wheat free, gluten free. Obviously dairy free. So I eat other
things like hemp and flax and stuff like that.
Ben: Interesting. Like pizza and hamburgers are in your book. But
in a very non-traditional sense. How do those fit in to the
plant-based diet?
Brendan Brazier: Yeah, the pizza recipes in my book. They’re probably the
most popular ones in the book I think. They’re really simple.
There are several of them. But it’s basically made up of just a
few ingredients like lentils and wild rice for example, and
then some herbs would be the pizza crust. So you actually
have the protein in the crust as opposed to the toppings. So
you just put the string beans in the food processor, process it,
bring it out, put it on a bake tray and then put on a marinara
sauce or a pasta sauce. There are recipes in the book. And
then vegetables on the top and then bake it. So it’s really
simple. (Unintelligible) basically any supermarket. It’s gluten
free. Obviously it’s yeast free, wheat free, flour free. So it’s
high in protein and easy to digest and just a really good,
clean source of fuel and it tastes really good too. They’re
pretty good. There’s one also you can make with beets. You
actually make the crust out of beets and sunflower seeds. So,
definitely different to a traditional pizza.
Ben: Interesting, and all these recipes are in your book?
Brendan Brazier: Right.
Ben: I’ll put a link to that in the Shownotes for people. The name
of the book is Thrive, but I’ll make sure that I get it in there.
Now, can you still use this diet and just basically shop at any
old grocery store? Do people have to have access to one of
those super-expensive organic grocery stores that sell fringe
ingredients or can people pull this off at an Albertson’s or
Safeway or Rosauers?
Brendan Brazier: Oh yeah, for sure. A good 90, 95% of the ingredients could be
found in any supermarket. There are a few other ones that I
call max-level ingredients that are not essential but they do
help with things if you do have access to them. So, you can
get them at a place like Whole Foods. There are things like
maca which is a root vegetable powder from Peru. It’s very
high in trace minerals. Something called chorela which is an
algae. Very high in protein and B vitamins. Great for cellular
recovery and for cleansing as well. So really good after a
workout. So things like that are a little harder to come by.
But like I say, they’re just kind of additions to the diet as
opposed to the base of the diet.
Ben: Interesting. So those are the types of things that people
would add in. For example... you talk about maca in your
book for people who are stressed out or need to stabilize
cortisol levels. But those are kind of little extras that people
can add in to a plant-based diet?
Brendan Brazier: Right. Maca is great for that free-building the adrenals. So if
your adrenals get fatigued due to training or any other kind
of stress; it’s pretty common for people to take that. And
high levels of cortisol means that you don’t sleep as deeply
and when you don’t sleep as deep, obviously then you need
to sleep more and also you’re more likely to create coffee and
sugar because it’s higher because you haven’t slept deeply. So
all these things that transpire when your adrenals get burned
out. So eating the high net gain foods that I talked about
before is really going to help with adrenal function too. But if
you need a little extra boost with that, maca works very well.
Maca is not a stimulant, it’s actually the opposite. It helps
rebuild whereas caffeine will give you energy but it’s through
stimulation which is short-term and it’s treating the
symptom. It’s not treating the cause. Whereas maca helps
rebuild the adrenals which will then improve sleep quality
which is going to make you less tired because you’ll be better
rested because you’ll have slept better.
Ben: Now, for people listening in, when you say maca, how are
you spelling that?
Brendan Brazier: M-A-C-A.
Ben: Okay. So are there other resources that you would point
people toward, Brendan, if they want to learn more about
this? Ways that you would suggest that people just get
started in terms of implementing a plant-based diet if they
want to try one or warnings that you would give people?
Brendan Brazier: Yeah, there are a few sites. There’s my own site. There are a
bunch of articles in there and some video and stuff and that’s
www.brendanbrazier.com. And also there’s a Web series that
I put together about a year ago called Thrive in 30. So the
Web site is www.thrivein30.com. That’s like I said a video
series that you get in your email. You get three emails a week
for four weeks and each one is made of video segments that’s
basically just stuff I film myself. Really basic, really simple,
talking about ideas in the book and how you can apply them
to perform better whether for athletic performance or just
general life performance. So that’s a resource that’s free and
available to anyone as well.
Ben: Well folks, we’ll put a link to all this in the Shownotes but
we’re talking to Brendan Brazier right now who was a pro
triathlete, has done ultra-endurance, still trains 90 minutes
to two hours a day. I know that a lot of you are concerned
whether your body can actually get by on a plant-based diet,
and Brendan has a lot of good information. I would highly
recommend that you check his book out. I’m going to put a
link to that in the Shownotes. Brendan, thank you for coming
on the call today and sharing that with us. Thanks for your
time.
Brendan Brazier: Yeah, no problem Ben. Thanks for having me on.
Ben: Alright, folks. This is Ben Greenfield and Brendan Brazier
signing out.
I will put a link to Brendan’s book in the Shownotes as well
as a link to everything else that I talked about in this episode.
This is episode 104. What do I ask from you? Just leave us a
ranking on iTunes. If you want to donate to the podcast, go
to the Shownotes and scroll down to the bottom. There you
can not only donate, but also leave a comment. Let me know
if you have questions or comments on the topics that we
discussed today. Are you a vegan, a vegetarian? Do you eat a
plant-based diet? Do you not agree that a plant-based diet is
the way to go? Whatever it is that you have to say, I’d love to
hear it. So go to www.bengreenfieldfitness.com and leave
your thoughts. Until next week, this is Ben Greenfield
signing out from www.bengreenfieldfitness.com. Have a
healthy week.
For personal nutrition, fitness or triathlon consulting, supplements, books or DVD’s
from Ben Greenfield, please visit Pacific Elite Fitness at
http://www.pacificfit.net