Ben Greenfield Podcast 191

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  • 1.Podcast # 191 from In todays Podcast, what to do when allergies affect your exercise?Also, how much do you need to eat after an endurance event, is Tri-Ripped or Triathlon Dominator better for a 70.3, a genetic test todetermine your potential aerobic capacity, how to heal a bruise,controlling the side effects of prednisone, how to reduce migraines,should you use the mess out of 7-keto DHEA, and wearingminimalist shoes on a bicycle.Brock: Hello everybody, welcome to the Ben Greenfield Fitness Podcast. This is Brock coming to you live, well not so live I guess. Its live while Im doing it but not live while youre doing it.Ben: But youre not dead.Brock: Im not dead exactly.Ben: Brock is still with us.Brock: Im still with you and so is Ben obviously because youre talking to me.Ben: Yeah. I just got back from a little stroll down the river on my ElliptiGO actually.Brock: Nice!Ben: So nothing like geeking out in the wee hours of the morning. Its kind of nice because there are not as many people out there to give you really strange looks as if you are on a Segway scooter but I mean, things cool. I wanted to go out and do something, didnt want to go for a run and Ive written an article about this actually on the website about how close the training in terms of the specificity of the training as when you compare elliptical training to running very low impact. A lot of people think elliptical training is useless but its not. I mean, I cite there are multiple research studies that have shown that to be very effective for improving your running.Brock: Did you have like lights and reflectors and all that kind of stuff on your ElliptiGO if youre going out that early in the morning?Ben: Yeah, Im totally outfitted. I wrap myself in Christmas lights and I get a long extension cord from my house. No, actually I just had a t- shirt and pants and kind of, it was like freezing rains so I got a little cold thermogenesis as well so its nice.

2. Brock:Dont need to take a cold shower if you just go outside and stand inthe rain.Ben:Exactly! So now, in one of the tail end of about a 15-hour fast rightnow so, I slammed a few amino acids in my system. Ive got someChinese adaptogenic herbs here and a little bit of water and Imready to rumble.Brock:Lets do it!News Flashes:Brock:Okay, lots of stuff happening at Whichones do you want to bring to the peoples attention this week?Ben:Theres a ton of cool stuff I found this week like a Wii Fit study andwe talked about Wii Fit before but it turns out, this study that theydid was a comparison between the Nintendo Wii Fit Aerobics and itwas the free run program which is like the default program thatcomes with Wii Fit and they compared that to traditional aerobicexercise in basically people who are kind of traditionally sedentary.So, its those super fit folks but the Wii Fit just like blew treadmillwalking out of the water and so it wasnt anything special in thetreadmill that folks walk for 30 minutes at about a speed of threeand a half which actually for a sedentary person is a brisk walk onthe treadmill and they compared that with 30 minutes of not doingthe Nintendo Wii Fit free run program on a treadmill but just likedoing it kind of running in place.Brock:In front of the TV.Ben:Yeah and the heart rate with Wii Fit was like 20 beats higher whichis significant so it wasnt just kind of not very notably higher heartrate. It was very significant for anybody whos been at 120 versus140 heart rates.Brock:Yeah!Ben:So I thought that was interesting and all you moms out there whowant your kids to be fit, apparently if theyll play this, it can have adecent result.Brock:Its great! I remember seeing some evidence like its probably like ayear ago where people are really disappointed in the fitness levelthat kids were getting but I guess it wasnt specifically from the WiiFit, it was just from playing games on Wii. 3. Ben: Exactly and this was the actual Wii Fit running game.Brock: Yeah!Ben: Another study that I tweeted that kind of got a little bit of response was the relationship between the running loads and soft tissue injuries in athletes and the basics of this study and the way that I noticed that it was reported in a lot of places that it was reported was that when youre training for speed, you have a higher risk of injury than when youre training with volume and everybody, it seemed, was coming out and saying oh, this is really good information for endurance athletes. We need to be doing more aerobic training; we need to be doing more of the Maffetone philosophy, Lydiard philosophy of higher volume long run stuff like that. It should be noted that this study was comparing ten meters of all-out sprinting to about a 2k distance. So were not talking about a ten-mile run to doing like two-mile intervals, were talking about rugby players that they tested doing very short sprints versus doing kind of longer moderate intensity efforts and what they found was that anytime theres high velocity running that there was a higher risk of specifically lower body soft tissue injury but always be careful when you see the headlines of a study like this because you need to look at what theyre actually studying. These werent like long distance runners comparing a hundred miles a week versus 20 miles a week fast and finding a hundred miles a week to be superior. These are rugby players, when they found that when youre doing ten-meter all-out sprints as part of a running program, your risk of injury goes up.Brock: It depends on what your personal baseline is, I guess, when you see the words long distance.Ben: Exactly, and actually in most studies, long distance is not very long for people who are like marathoners and triathletes. Long distance a lot of times, they are referring to like 1,500 meters, 2,000 meters so its all relative.Brock: Yeah.Ben: And then the last thing I know was I think weve gotten questions before in this podcast about sport legs and about this supplements that are supposed to increase the amount of lactic acid that you produce with the idea being that if you introduce lactic acid into the body prior to actually beginning something like a hard bike ride or a hard run or anything else is going to cause a bunch of lactic acid formation. If you start off by supplementing with something that contains lactate, then what happens is you can step up the activity 4. of the enzyme lactate dehydrogenase which is involved withbasically breaking on lactate and transferring it into other muscleslike bringing it back up to the liver to be converted into glucose andstuff like that and theoretically, kind of a cool idea on paper. Thiswas one of the first studies that Ive seen that really looked intowhether or not this stuff is effective and so they actually gave peoplelike a lactate dihydrate and a lactate monohydrate supplement, verysimilar to what youre going to find in a lot of these supplements inthe market and supplementation didnt really do anything at allwhen it came to, specifically what they tested was a 20k time trial incyclists which is a fairly high lactate acid-producing effort. Theydidnt find that is setup lactate dehydrogenase in the mitochondria.They didnt find really much of an effect at all of this stuff so just anote to self that if a supplement is promising to act by loading youwith lactate, it doesnt appear to be very efficacious.Brock:Thats disappointing.Ben:Yeah!Brock:So, I guess that sort of points us more in the direction of somethinglike the lactic acid buffer rather than bloating it up. Buffering it isprobably a better idea.Ben:Yup, exactly. Using something like a buffering salt and even thoughsometimes, you have to use them to pretty high extent or load withthem for a long time prior to the event for them to be effective. Bestexample of something like that that I use is like Extreme Endurancebut I have to take that stuff for awhile before I really notice theeffect like four to six weeks so thats it.Special Announcements:Brock:Alright, so there are a couple of really cool posts that happened I guess there was the podcast lastFriday that was really cool, very interesting stuff.Ben:Yeah. We asked the question to a surgeon engineer and physicianwhos very well versed in nutrition about whether or not itspossible to be extremely active and eat a low carb diet. if you didntlisten to that podcast, listen in. A lot of good information in thereand basically what it comes down to is that whether or not youreeating more carbs, if youre going to say like go to a race or maybedo a really hard cross fit workout or something like that. If youretrying to eat kind of a lower carbohydrate, be in a high metabolicdeficiency high fat-burning state as much as possible kind of therest of the time, a lot of really good practical tips in there about how 5. to throw down a hard or long workout and not completely hit the wall in terms of energy. Basically we cover a ton of stuff but I mean, what it comes down to for me on a practical level is for, if I qualify for Ironman Hawaii this year, during a lot of my longer workouts for that race, Im just going to be basically shooting coconut oil or medium-chain triglyceride oil and do in about 90 calories or so of this low insulin-releasing super starch stuff before those long workouts and Ive been experimenting with it a little bit, it works pretty well so listen in to that podcast.Brock: Yeah, you crushed your first triathlon of the year using that sort of philosophy didnt you, over the weekend.Ben: Well, I did do a sprint triathlon and I won it by a lot but I wasnt really using that for nutrition but what I did do was I didnt carb load at all, I just continued to eat my normal high fat diet. I put a post up at where I wrote down exactly what I ate. Even the n