Ben Greenfield Podcast 211
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Transcript of Ben Greenfield Podcast 211
Podcast from Episode #211
http://www.bengreenfieldfitness.com/2012/10/episode-211-why-do-i-stink-
when-i-workoout/
[0:00:00.0]
Introduction: In today’s podcast, why do I stink when I workout? Also, how to
get rid of skin tags, remedies for eczema, the correct ways to do a
single leg quad stretch, managing high blood pressure and high
cholesterol, how long should your long run be and even more
about muscle cramps.
Welcome to the BenGreenfieldFitness.com podcast. We provide
you with free exercise, nutrition, weight loss, triathlon and
wellness advice from the top fitness experts in the nation. So
whether you’re an Ironman triathlete or you’re just trying to shed
a few pounds, get ready for non run of the mill cutting edge
content from BenGreenfieldFitness.com.
Brock: Hey everybody! Welcome to another episode of the Ben
Greenfield Fitness podcast. I’m Brock, your host or sidekick and
of course, Ben is here as well.
Ben: I am. I’m fresh off of my driveway where I managed for the first
time to teach my kids to ride without their training wheels.
Brock: Oh awesome!
Ben: I’m not in an ambulance right now, so I’m happy.
Brock: Wait. You’d be in the ambulance or the kids be in the ambulance?
Ben: Possibly both the way it was going. They still need to master the
breaking thing so any stationary objects including people are
kinda fair game as far as the stopping wall is concerned.
Brock: That’s fair enough. Actually, that’s how I learned how to skate too.
Ben: Yeah. That’s been the Ben Greenfield Fitness home this afternoon
and oh, speaking of which, at the inner circle this week, for any
listeners who are inner circle members or people who wanna
know what goes on over there, I just recently pulled out a video
camera and did a geeky health tour of my home, where I just
kinda walk through all the, you know, I talk about the earth pulls
for sleeping and my electro stimulation device and all these things
I’ve gathered in my house, I just basically show people my home
gym and the way I put together my home gym and all these little
things I’ve got laying around the house. So, that was fun and
anybody who’s in the inner circle can grab that video off the bar
webinar section.
Brock: That’s exactly what I was gonna ask, if you need to be in the inner
circle?
Ben: Yeah, you do. And our upcoming webinar, another one that folks
will find interesting would be the, I’m doing a whole webinar with
my wife on self-testing. We’ve been doing a lot of these self-
testing protocols and I’ve kind of alluded to that in a few posts at
bengreenfieldfitness.com. We’re just gonna through some of the
cheap methods out there to take charge of your own medical
testing.
Brock: Okay. So, it’s self-testing in terms of like you go get a blood draw
or stool sample or saliva tests or something you mail it in
somewhere?
Ben: Yeah, you hit your knee with the hammer.
Brock: That’s my kind of self-test.
[0:02:57.7]
News flashes:
Brock: Okay. To get these and all the other interesting and hot off the
presses news flashes every week, make sure to follow Ben on
twitter.com and google+ and both of those things you can find at
bengreenfieldfitness.com. So, what’s exciting this week?
Ben: Well, guess what this is.
Brock: It’s something nasty, apparently. Cayenne pepper juice maybe.
Ben: Until I sucked it down the wrong tube, you were supposed to say
coffee.
Brock: Wait a second. It’s like 3:30 in the afternoon, you’re having
coffee?
Ben: Ah, but therein lies the rabbit’s snack coffee. It’s mid’s tea. But
the reason that I sipped and was going to do a pretty sexy segue
into this next study until I turned into my coughing was that
caffeine prevents cognitive impairment induced by chronic
psychosocial stress and or a high fat or high carbohydrate diet.
Essentially, rich caloric foods as well as social stress and
psychological or emotional triggers for stress were shown to be
mediated by about the equivalent of a big cup of coffee in this
study. And so, we’ve mentioned this a few times before on the
show but caffeine kinda has this parabolic curve to it, right? It’s
got this stimulatory and slightly stress relieving effect up to a
certain amount and then you begin to reach that law of
diminishing returns or start to stress you out and over stimulate
your adrenals. But you know, more and more, as I see coffee in
these studies that come out on coffee, the more I like what I see
for the equivalent of a cup a day. And the advice that I’ve get it on
the podcast before still holds true if you’ve kind of beaten up your
adrenal glands, you’re over-trained, or perhaps, you’re extremely
sensitive to caffeine, this may not be for you. But for the average
person, starting off the day with a cup of coffee is a great idea as
long as you don’t choke yourself to death on it.
[0:05:11.5]
Brock: That is the key right there. I also saw a link the other day to a
study about how the coffee or caffeine can actually lower or
increase your pain tolerance for a short amount of time as well.
Ben: Yup! And that’s one of the reasons that it works as an ergogenic
aid and why I think it’s the equivalent of about 14 cups of coffee
or so that you banned from getting your Olympics gold medal or
any other national certifying body of sports achievement.
Brock: I can’t even imagine.
Ben: Yeah. Careful once you’re coming up on 13. So, a couple of other
things and by the way, we should mention to folks that we’re
kinda shortening the podcast to be closer to an hour so….
Brock: Fingers are crossed.
Ben: But we are answering as many questions per podcast. Anyways
though, there was this study that came out a few weeks ago, back
in August of 2012 at the time of this recording that eggs are bad
and in fact comparable to cigarettes. Well, I will put a link to this
new study in the show notes but that other eggs study basically
looked at your total cholesterol, your low density lipoprotein, and
your high density lipoprotein or your LDL and your HDL. Now,
this new study, instead of relying on that relatively shallow
cholesterol information, also looked at cholesterol particle
number, the size which you can do with something called NMR
spectroscopy and some of the proteins and enzymes involved with
cholesterol metabolism. And these type of variables are far more
correlated to the potential for cholesterol to be atherogenic or
atheroschlerotic. Atherogenic be an issue in terms of its oxidation
or its inflammation in your vessels or you know, your potential for
cardiovascular risk from high cholesterol. And what this study
found was that eating the equivalent of 3 regular whole eggs per
day, that’s whole, that’s not egg whites, actually resulted in an
improvement in all these factors. So, not only were eggs shown to
be not as bad as cigarettes but up to 3 eggs per day led to pretty
favorable changes in basically that lipid profile. So, choc one up
for eggs.
Brock: Go eggs!
Ben: And of course, we may get some people wondering about me and
how I taught in a post over at bengreenfieldfitness.com, about
how I’m kinda stirring clear of eggs. That’s something totally
different. You can get, if you really wanna geek out on this, you
can get an immunoglobulin test and if what are called your IGA
and your IGG numbers tend to come out really really high for
eggs, it can mean that you’ve got a lot of immune antibodies
circulating in your bloodstream against the protein in certain
types of eggs and well, a little bit of that immunoglobulin is to be
expected in anyone who’s eating eggs. Mine were kinda off the
chart. So, that’s why I limit the amount of eggs that I eat and
technically, I’m supposed to be eating duck eggs but I just don’t
have a lot f ducks wandering in my backyard laying eggs so….
Brock: Duck eggs are delicious. They make really nice omelets cause they
get so fluffy.
Ben: I thought maybe if I dress a chicken up like a duck, I might be able
to get away with it.
Brock: I think so. Yeah.
Ben: All right, we’ll see if we can get that one sponsored and out on pub
med. The last study that I want to mention was an interesting
note in the department of human biology or study from the
department of human biology that looked at meal frequency and
that kinda went off the charts on this one. They looked at people
who are eating 3 meals a day. That was what they call their low
meal frequency day. And then people who are eating 14 meals a
day, which is a lot. I have meal frequency and you actually do get
a lot of bodybuilders and some people who are totally going after
this elevate your metabolism through frequent snacking, getting
close up to that, I remember back in my body building days, I
used to think that I could keep my metabolism burning in my fat
burning super high the more I snack. So, you know, you take
whatever, 30 ohmens and just put them into ten 3-ohmen
portions throughout the day. You just basically graze and snack
all day long to keep that metabolic fire elevated. What was found,
interestingly, and this kinda come full circle to what a lot of
personal trainers are preaching is that the 14-meal-a day group
had a lower metabolism, significantly lower metabolism and lower
resting metabolic rate compared to the low frequency group.
Increased satiety and reduced hunger ratings compared with the
high frequency group. So, once again, better blood sugar control,
glycemic improvements and more fatty acid utilization when you
are not snacking multiple times a day. And I personally, kinda do
like a 3 square meal a day type of scenario with one extra
snack/meal thrown in that takes place typically somewhere pre or
post workout. That’s my gig.
[0:10:28.2]
Brock: That’s a good gig!
Ben: The last thing I wanted to mention before moving on to this
week’s Q and A was burning calories in bed. Not what you’re
thinking. Exercises that you can do while lying down in bed. I
came across a cool little video. Actually, some of the exercises,
aside from the pillow bench press in one which I thought was
dumb, just a jacked up pillow.
Brock: Yeah, I wanna see that pillow.
Ben: Yeah. Like try ways that you can do triceps extensions and chick
curls and all kinds of interesting things while lying in bed. So, if
you happen to be in a horizontal position for some reason and you
want to burn calories and you don’t wanna do it the traditional
way that you might do it in bed if someone happen to be in bed
with you. Or in some cases, if you are in bed by yourself then you
can do some of these exercises that we’ll put in a video which is
squeaky clean, don’t worry. We’ll imbed that in the show notes to
this episode which is episode #211. So, we’ll put that in there at
bengreenfieldfitness.com along with a list of all of the things that
we recommend in our responses to this week’s Q & A and those
will all be over at the Facebook page under MyList.
Brock: I’m doing my own study right now. I am running a marathon on
the weekend and I’m feeling sorely unprepared for it so I’m
drinking 500 ml. 0f beet root juice during the show and I’m gonna
do that for 2 more days before the race and see if it can get me
across the finish line.
Ben: Oh but that doesn’t get across the finish line, you’ll at least kinda
have fireworks in the toilet water.
Brock: Yeah, it’s already looking fun.
[0:12:16.2]
Listener Q and A:
Brock: Okay. In continuing effort to keep the show cruising along, let’s
jump in to our first audio question.
Greg: Yes, Ben. This is Greg. I just have a few questions. I’ve recently
lost some weight, about 40 pounds and I’m starting to notice skin
tags in my armpit areas. Could you furnish any quick tips or any
home remedy type things that you guys could think of or come up
with on how to get rid of those. Done some research and tried a
few things without much success and right now, the best thing I’m
hearing is to go seek a dermatologist and make him have that
removed but I’m looking for any ideas on how to get rid of that
myself. If you guys have anything, I want to hear about it.
Ben: Okay. Skin tags. Some people don’t know what these are because
a lot of folks don’t have them but you do tend to find these in
areas where skin forms creases and a lot of times you do see it in
folks who’ve lost a significant amount of weight. You can get
these skin tags in the neck or in the armpit, in the groin and
sometimes, even in the face around the eyelids. The scientific
name for them is an acrochordon and basically they’re these little
tags of skin that are like the size of a grain of rice and essentially
when you look at it with the microscope, it’s kind of this fibrous
core that usually has some fat cells and a little bit of like
epidermal skin layering over top of it.
Brock: So, it’s those little things that sort of they almost look like a mole
but just a little bit longer and skinnier.
[0:14:59.6]
Ben: Yeah, that’s a skin tag.
Brock: Ah okay, now I know.
Ben: And basically, they come from skin rubbing up against skin.
That’s why you’d fine them in skin creases or in skin folds and not
only for some people they can be embarrassing or unsightly but
they also get irritated when you’re shaving or by some clothing or
especially by jewelry, for example, like necklaces and stuff can
catch on these. So, you can get them removed. We talked about
something last week, like the use of laser therapy for a keloid but
you can use cauterization or somewhat like a laser surgery or
excision by a dermatologist for something like this. There are
home remedies for these type of skin issues. If you’re looking at
like herbal remedies, some things that folks have found to be
helpful, one would be to dry out the skin tag and that would be
using something like tea tree oil. You can dab a little bit of tea
tree oil on the skin tag a few times a day and what they essentially
do in many situations is just shrill up and fall off. You know tea
tree oil, I get most of my essential oils, aside from oil of oregano
from mountain rose herbs, that’s a good website to go to for
something like tea tree oil. Baking soda, you can make a paste out
of baking soda and you can put a few drops of castor oil in there
and you can put that over skin tag and just cover it with a band aid
and _____[16:39.3] with a baking soda and castor oil does it,
cuts off the skin tag from its nutrition so, it dries out and falls off
somewhat like what the tea tree oil would do. Another home
remedy would be garlic which obviously is gonna make you pretty
stinky which I know that we’re gonna talk about a little bit in this
podcast is body odor…
Brock: Deliciously stinky though.
Ben: …but deliciously stinky with a little Italian twist. So, basically, a
mashed garlic clove or some garlic oil, you know, some of the tea
tree oil, you can dab that over the skin tag and that might burn a
little bit but it can also have a similar effect as far as kinda
mitigating this issue in the first place you know, a lot of times, it
can be aggravated, the skin tags forming in skin folds can be
aggravated by excessive sweat and many times, depending on the
composition of the sweat, and particularly the amount of metal
that you may be almost like sweating out. There is some talk in
the alternative medical community about the presence of heavy
metals in your body and the body sweating out things like high
amounts of lead or mercury perhaps because of exposure to
pollutants or heavy metals in the food supply or lots of dental
work being done that that might aggravate this issue too. And
there are certainly compounds out there that are considered to be
like metal chelators. The one that I’m aware of that is made by
the same company that makes the master amino pattern
supplement, the body health that got one called metal-free and
that’s just this coral chelating agent you spread in your mouth and
it has a little bit of a detoxing effect. That was created by Dr.
David Minkoff, the same guy who created the master amino
pattern amino acid supplement that we recommended before in
the show and he has a lot of history helping people out specifically
with some heavy metal issues due to dental work and so that ‘d be
one that you could certainly look into. I’ll try and remember to
link that in the show notes but it’s basically like a heavy metal
detox type of supplement just to see if that can help you with not
forming these quite so much in the first place.
Brock: Yeah, I know Greg mentioned that he didn’t want to go to the
dermatologist but is there any reason why that would be
something you should avoid?
Ben: No, aside from your checkbook. I mean, you know, if you can put
a little tea tree oil which is gonna cost you 10, 15 bucks for a nice
little bottle of tea tree oil which is a good addition to your
medicine cabinet anyways versus whatever your co-pay or your
premium or your whatever else. You know, it kinda makes sense.
Brock: Or you can get Universal Health Care.
Ben: Or you can move to Canada, exactly.
Brock: That was a little too smug, wasn’t it?
Carlos: Hi Ben! This is Carlos from Colombia. I’m calling you regarding a
problem I have after every workout, I got a very bad odor. I really
get a bad odor in my clothes and my skin after I do a 45 or an hour
run. I have been reading about it in the internet but I haven’t
found any solution to it. Thanks.
Brock: Okay. So, I know Carlos is definitely not the only listener with this
problem.
[0:20:17.9]
Ben: Yes. Stinky people are problems in gyms across the planet. And
there are people who are more susceptible to having body odor
and it can depend on your food. It can also depend on like certain
medical conditions like diabetes and the amount of fat cells that
you have so people who are overweight or obese are gonna tend to
struggle with this a little bit more too. The scientific term for this
is bromhidrosis which is just foul-smelling perspiration. So, the
thing is sweat itself doesn’t stink. Sweat is basically odorless at
least to humans. I think dogs can smell some of the components
of sweat a little bit but the humans and our inferior noses, we
really can’t smell sweat. But what we can smell are these bacteria
that rapidly multiply when sweat is broken down into acids and
that’s what causes this unpleasant smell. So, it’s going to be more
likely to occur in areas where you tend to have more of a type of
gland called the apocrine gland which is the sweat gland you’re
gonna find in your crotch and your armpits and in your breasts
and back behind your ear. Those are kind of the main places
where you’re gonna find apocrine glands.
Brock: So, crevices, mainly?
Ben: Crevices and caves, yes. Eccrine glands are the other type of sweat
glands and those are kind of all over the place like on your arms
and on your legs and they’re responsible primarily for regulating
your body’s temperature whereas those apocrine glands are more
or less responsible for signaling and giving off this scent when
those bacteria start to multiply. So, the 2 types of acid that you’re
gonna tend to find that these bacteria are gonna feed on is called
propionic acid and basically you get a certain type of bacteria that
breaks down amino acids and the propionic acid and that’s gonna
give off like a vinegar type of smell like kind of this pungent sour
smell. And then you also get a different type of acid called
isovaleric acid and that tends to be basically a source of body odor
from a staph. Everybody has a little bit of staph bacteria on their
skin and that has more kinda like this fungal cheesy smell. So,
you can have different levels of these different types of bacteria
depending on the types of food that you eat as well as your
genetics. But those are kind of the two basic types of bacteria that
are gonna cause this type of scent. Now, there are things that you
can do as far as treatment options for body odor. We’ll talk about
diet but before we get to diet, first of all, the biggest concentration
of apocrine glands that are gonna cause this type of issue are in
your armpits. Armpits are pretty susceptible to body odor, a
really good reason to keep your armpits clean and just because
hair can aggravate this issue, because hair slows down the
evaporation of sweat so bacteria have more time to break down
the sweat into these smelly substances if you kinda stray from the
hippy route and shave your armpits especially if you look like Don
King in a headlock. So, I would keep the armpits relatively clean.
I’ve talked about antiperspirants at bengreefieldfitness.com. I’ve
written an article on some of the issues with the chemical cocktail
of compounds that are added to an antiperspirant. Baking soda, a
lot of times, is gonna be just as good in terms of just putting a
little bit of like a totally natural deodorant on there. And if you
got to bengreefieldfitness.com, you do search for deodorant or
antiperspirant, you can find some of my recommendations for
deodorants that don’t really have a lot of the added ingredients to
them. If you really want to go all out, you can get botox injection
underneath your arms and that will really kill off those bacteria
but I wouldn’t recommend that you do botox injection at all.
Brock: I’d swear to find some other way out and that’s not good.
Ben: Yeah. Spicy foods are all going to have the potential to make your
sweat a lot more pungent. So, curry, garlic, just like about
anything that has cumin in it or capsaicin in it. And also,
interestingly, meat – red meat can also be a big issue when it
comes to body odor so if you’re relying on meat for example as
your primary source of protein, you may experience lots of these
issues if you go closer to something like fish just because the way
that the body breaks down some of the proteins and the lipids in
meat can lead to some of these odorous byproducts. So, that’s
something that you may wanna experiment less. So you give up
like curries, onions, garlics, spicy foods and you limit the red meat
and that shall help out quite a bit, you know, even if it’s just a
couple of days before you know you’re gonna be doing a super
sweaty workout at the gym. As far as bacteria on the surface of
the skin, I personally, this was one thing that I showed off when I
did a little health tour of my home in the inner circle. I personally
use an antibacterial soap called Dr. Brommer’s and that is what I
use on my body to basically, ever since I had that staph issue, I
used that to kinda mitigate some of the effects that staphylococcus
epidermis can have on the body. So, what I do is get Dr.
Brommer’s soap and I add about half a bottle of the diluted oil of
oregano to it and shake that up and that’s basically what I use
daily as my soap and it works really really well. It’s gotten rid of
some skin issues that I have on my back. I don’t even wear
deodorant but I wash my armpits with that and I think it probably
just kills off a lot of the bacteria in the armpits.
[0:26:21.8]
Brock: And so you’re not worried about killing off the good bacterias
because obviously we have trillions of bacterias on us and we need
a lot of those.
Ben: Yeah. Primarily, most of that has to do with the gut. But even in
the gut, oil of oregano is, it doesn’t break down the bacterial cell
wall of your good bacteria. It only acts on a lot of the offensive
bacteria.
Brock: Smart!
Ben: That was something we geeked out on a podcast before was how it
actually does that but the carvacrol is the active ingredient in the
oil of oregano that actually is going to have really really nice
action against parasites, yeast fungus and bad bacteria. So, those
are all the things that you could do and then as far as the feet go
and the shoes, I use this product called cool feet from Hermon
Nutrition and I’ll that before races or use it after tough workouts.
I just literally sprinkle it inside of my shoes and I even sprinkle it
inside of my socks before I travel on an airplane to keep my socks
from getting too stinky and it’s basically just baking soda and
arrow root and then some essential oils like clove and tea tree and
stuff like that. So, that works pretty well for like the feet and the
shoes and interestingly, if you really wanted to geek out on
making your own home deodorant like and aluminum-free
deodorant, baking soda and arrow root powder and essential oils
are kind of three of the main ingredients that you would add in to
something like that. So, the last thing you can put into that would
be something like coconut oil. But there’s actually really get
homemade deodorant recipe on the internet that I can link to in
the show notes if anybody wants to just make your own deodorant
at home.
Lisa: Hey Ben! This is Lisa calling and I just have a question regarding
eczema. I’ve had eczema for a number of years and it’s gotten
worse recently and I’m curious if you have any suggestions for
dietary changes that may help deal with it. Thanks so much! Bye.
Ben: Well, this really is the skin episode. We’ve got stinky people, we’ve
got skin tags and now we’ve got eczema. And eczema is
something that my wife has actually dealt with a little bit. It’s just
this inflammation on the outer layer of the skin and it’s kinda of a
catch-all term. There’s a bunch of different skin conditions. It
can be like skin rashes and a little bit of skin swelling and itching
and dryness and even bleeding in some cases. But it’s just
basically kind of an inflammation of the skin that can be related to
a variety of different conditions. We talked about how diet can
affect the activity of the sweat glands and your stinkiness or lack
thereof and the same thing can be said for something like eczema
specifically anything that causes an auto immune reaction or an
inflammatory reaction can trigger dermatitis or inflammatory
skin issues and the specific dietary elements that would cause
something like that are the basic things that folks tend to be
allergic to. That will be like gluten and dairy. That would be any
type of soybean product, eggs, nuts, and in some cases, corn can
be an issue and actually, coffee can be also be a little bit of an
allergic trigger in some cases and lots of people with eczema may
be sad but coffee can be an issue as well. So, those are some of the
things that you’d want to think about potentially working out of
your diet and doing kind of like an elimination diet to see how
that stuff clears up eczema. It’s typically about 10-12 days that
you got to have out your diet before you really notice whether or
not it’s affecting your skin as far as getting some of that
information cleared up. That’s why doing something like cutting
bread out for a day to see how you feel isn’t quite as effective as
cutting it out for 2 weeks. So, as far as some of the things that you
can do at the same time, there is a couple of research studies that
show that probiotics basically just consuming oral probiotics may
help a little bit with some skin inflammatory conditions. Some
Chinese herbal medicines have been shown to have an effect to
that will be using something like Chinese adaptogenic herbs,
something like tea and chi or something of that nature would also
be helpful. And then as far as other elements that go over and
above diet, light therapy basically doing like tanning or sun
tanning, that may help a little bit with eczema, just getting the
skin exposed to some UV light. Of course, you be careful that you
don’t go overboard and increase your risk for skin cancer but
making sure that you get out in the sunlight and you expose that
skin to light. That can help out a little bit. Sometimes antigens in
your environment such as carpets in your house that can be an
issue too with inflammation if you’ve got like mold in your house
or if you’ve got even like mites and stuff like that in your carpet.
You may wanna look into whether or not moving into a new area
or adding carpet to your home or something like that is associated
with the onset of eczema. Those are some of the things that I
would do though. The biggest thing really and the thing that’s
helped out my wife the most cause I used to see that in her hands
and stuff all the time before we started to cut bread and gluten
and wheat out of our diets and we’re pretty clean now. You know,
our dairy is mostly from just like a raw source or raw milk from a
local farm. We’ve got no bread and no wheat and that seems to
have helped out tremendously and we barely even noticed it.
Occasionally, when we’re traveling when she’s kinda eating
cheating on her diet, she’ll notice that it pops up a little bit more
but I would say that I’m a big believer in the dietary element when
it comes to eczema.
[0:32:15.6]
_______: Hey Ben! I was reading your article about this stretching and one
of the last video here called single leg quad stretch side. And I’m
just wondering why is it that you’ll lean yourself forward because I
was thinking it’s rather unnecessary to do that and you’re kinda
like lose your balance. So, I just wanna know if there’s a benefit
that you can get out of it. Thanks.
Brock: All right. The single leg quad stretch, so you’re standing up, you
kick one leg up so you’re holding on to it, you’re holding unto your
foot behind your butt and your pulling it to your quad gets already
gets stretched.
Ben: Yeah. We should link to the YouTube version of this because I
have this morning stretch routine that I do or maybe we can just
link to the bengreenfieldfitness.com episode where I’ll just walk
people through the exact morning stretch routine that I do. Cause
every morning, I go out typically outside where it’s cold so I can
kinda do the cold thermogenesis thing at the same time that I
stretch. I go through a series of stretches while I listen to typically
some kind of like spiritual learning or devotional and for me it’s
really relaxing, a way to start my day. It’s almost like my
meditation. I typically hold each stretch for anywhere from 3-5
breaths and I do it because of the stress mitigating and the blood
pressure lowering effects of yoga and stretching and things of that
nature. I don’t do it because I think it’s going to make me a better
athlete or decrease my risk of injury because there really isn’t a lot
of evidence behind that but it is very relaxing and one of the
stretches that I do is the stretch where you just crample your
ankle up to your butt. I’m sure any of the yogist listening in
probably has some special yogi term like the floating stork or
something like that.
Brock: Utthita Trikonasana.
Ben: Yeah, Utthita Trikonasana. That sounded good.
Brock: I think that’s actually triangle pose but that’s the only one I can
think of.
Ben: All right. So, anyways you pull your ankle towards your butt to
stretch out your hip flexor. Technically, whenever you’re doing
hip flexor stretch, leaning back is going to place a little bit greater
stretch on the hip flexor and a little bit on the piriformis and some
of the lower ab muscles. However, what I do is I pull my heel up
to my butt and I lean forward so that I’m basically getting a hip
flexor stretch on one leg and a hamstring stretch on the other.
That’s my tricky little way to kill two birds with one stone and if
you noticed in the video, we’ll put a link to that in the show notes,
I still kinda lean back, I arch my back a little bit so I am getting a
good hip flexor stretch and trust me, I really do feel the stretch
deep in my hip flexor with that particular stretch which I think we
should now officially call the floating stork.
Brock: We’re the drowning stork really.
Ben: That’s right. But yeah, I mean for anybody listening in, I’m a big
big fan of starting off your day with a morning stretch routine and
as Brock knows, cause I coach him in write out his workouts on
training peaks. Always, every week, in the starting of the week is
“here’s your stretch routine, do this everyday this week preferably
in the morning” and most of the athletes that I coach have the
same rule.
[0:35:19.3]
Brock: You know, I actually throw and use of those killing two birds with
one stone. I’d throw in a third bird into there that you’re actually
working on your proprioception and your balance as well cause
when you throw yourself you throw your axis off by leaning
forward, you also have to work on balance and proprioception too.
Ben: Yeah. I totally forgot about that but you’re right. There’s
definitely a balance component and I try to do as many stretches
as I can standing on one leg for that reason just to make sure that
I get a bit of balance and kinda get my mind focused in the
morning. So that, combined with the breathing, combined with
the cold, I’m pretty much hooked that way to start my day. I think
my head would explode if I just had a kinda roll out a bed and go
into my day now without doing my morning stretch routine.
Brock: You know what I say to that?
Ben: Hmm.
Brock: Ohmmmm.
Kevin: Hey Ben! This is Kevin from Albany New York. I’ve been trying
to look into different ways to change my diet around to help beat
some blood pressure and cholesterol issues that kinda run with
my family. My mother has high blood pressure, my father has
high cholesterol, and from what I’ve come to understand, it’s
genetic from both sides of my family. Doctors have said that my
blood pressure right now runs a little bit on the high side but
hasn’t been as high as to put me on any medication but it’s very
very borderline and I’d like to try and beat this out and get this
under control without going on any medication. I’ve been looking
into going to a ketogenic diet in order to try and beat this. Right
now, I’m 26 years old, my mother was diagnosed with high blood
pressure mid 20’s, my father high cholesterol on his mid 30’s and
I know both of them take medication for both those things and my
father follows a special diet for also a couple of conditions that he
has. Anything you could add would be fantastic also know am a
big triathlete, love doing the sport, and have used your Ironman
dominator to get me to my first time and finish one. So thank you
very much for that and any help you could give me on that would
be greatly appreciated. Thank you so much.
Ben: In most cases, such as in a case like Kevin’s, I don’t want this to be
misconstrued as medical advice but you can, in most cases, really
do some good things with blood pressure without necessarily
turning to medication. Not only are some of the natural remedies
a little less expensive but some of these medications can have side
effects. So, rather than getting into a long list of side effects, let’s
just dwell on the good and go into some of the things that you can
naturally do to lower blood pressure. I’m just gonna tell you some
of the supplements that can help out. Coenzyme Q10 is a really
good one and there had been double blind placebo controlled
trials performed with people who were taking about a 120 mg. of
Coenzyme Q10 on a daily basis and that’s not a ton of Coenzyme
Q10. For example, I think I’ve mentioned the liquid antioxidant
supplement Nutra Rev before on the show. I’ll put a link to that in
the show notes but I think that’s around 50 mg. per serving so you
know, a couple of servings or something like that per day.
Coenzyme Q10 though has been shown not only in that study but
also in a few other studies to really have some good systolic and
diastolic blood pressure lowering effects. That’s one that has not
only good benefits for blood pressure but also for blood sugar
control and endurance performance as well. So, that’s a good one
to add in. One that my mom takes that she’s always taken to help
with blood pressure and that she automatically knows a difference
when she stops taking it is a garlic supplement. You gotta be a
little bit careful with garlic if you’re taking aspirin or coumadin or
some other blood thinning type of drugs because garlic can thin
the blood similarly. But garlic supplements can have a really
really good effect on blood pressure as well. So, you can get them
in supplement form like garlic powder – that’s powder in a
capsule form, you can just cook with garlic a lot. The advantage of
the pill is just a lot of times, they’re a little bit less odorous than
the garlic cloves or whatever.
Brock: Yeah, Carlos, stay away from that.
Ben: Yeah. Fish oil is another really good one that not quite as much as
garlic and Coenzyme Q10 but it can have a modest effect on high
blood pressure. Fish oil is bad for you though if you are eating
oxidized fish oil. So, if you’re taking cod liver oil and it’s gotten
warm or you’re using fish oil that’s been packaged improperly,
that’s been exposed to a lot of oxygen and air, if it’s been exposed
to a lot of heat, whether in its packaging or in its delivery to your
home, it’s actually not good for you. I’ve got an interview in cue
with a guy named Brian Peskin that I’ll be releasing here in the
next few weeks on fish oil. It’s kinda scary in terms of the damage
that fish oil can do if you’re not careful. So, you wanna choose a
fish oil that is in its triglyceride form, fish oil that is pure, that is
packaged preferably with a little exposure to oxygen as possible
and that has some antioxidants added to it to mitigate some of the
effects of oxidation that are going to occur regardless when you
take an oil and you package it. I mean technically, best case
scenario, we get our fish oil from fish like pulled out of a nice cold
icy river or like in taken straight to our plate but for a lot of folks,
that’s not an option. So, fish oil is kinda second best but it does
have an effect on blood pressure. You just need to be careful that
you don’t get a fish oil that has been exposed to pressure and heat
and light and a lot of the things that can basically cause oxidation
of some of those oils which can lead to heart issues, brain issues
and a lot of the other issues with free radicals circulating in your
blood stream.
[0:41:34.3]
Brock: Would that be a danger with something like sardines?
Ben: Oh sure, if it’s been exposed to heat, yeah, absolutely. So, you just
need to be careful since it’s a little less concentrated than a fish
oil. But any fish be exposed to a lot of heat, anything that you’re
reading that’s packaged in oil, it does need to be taken care of. It’s
the reason that canola oil or other vegetable oils that have been
exposed to high amounts of heat and pressure are not a good idea.
In addition to fish oil, hawthorn is an herb that is used in
traditional herbal medicine for high blood pressure. And there
was a randomized controlled trial over in the UK. That found that
hawthorn extract had a pretty good effect versus a placebo in
terms of significantly reducing blood pressure and the folks who
were engaged in that study were also taking a blood-pressure-
lowering medication and there were no dangerous interactions
between the hawthorn extract and blood pressure medication.
But the hawthorn lowered the blood pressure significantly
compared to a group who is taking a blood pressure medication
without the presence of hawthorn. So, hawthorn extract with the
herb hawthorn would be another one to look into. Minerals, when
they’re out of balance in the body, can have a pretty big effect in
terms of causing high blood pressure. Potassium
supplementation and calcium supplementation as well as
magnesium supplementation have all shown statistically
significant lowering in blood pressure whether systolic or diastolic
or in some cases, both. You could do something like simply take a
liquid trace mineral in the morning and that’d be an easy way to
kinda cover your mineral bases just because a lot of vegetables
and fruits and plants tend to be a little bit void in minerals just
because of the use of fertilizers and leeching from the soil and not
treating farmland properly. So, supplementing with a mineral can
help out quite a bit when it comes to blood pressure. And then,
when we go above and beyond popping pills and supplements as
far as lifestyle factors, biofeedback, which is basically a technique
where you learn how to gain control over your own internal body
processes, that’s something that can be helpful. There’s a bunch
of different ways to do biofeedback. A good way to get started and
just get exposed to biofeedback or to training for stress reduction
or stress relaxation would be to go over to Azumio. I’ll put a link
to it in the show notes or in the MyList for the episode over at
facebook.com/bgfitness. It’s a phone app. There’s a phone app
called Stress Doctor. There’s another one called Stress Check. In
both of those, you just put your finger over the camera lens of
your phone and it takes your heart rate and also measures the
amount of time spent between each heart rate and the change in
that amount of time or your heart rate variability. And it trains
you how to basically cause changes in your heart rate and your
heart rate variability that are favorable when it comes to stress.
And that can have a really really significant effect on your blood
pressure and your relaxation. And it’s just a kind of a poor man’s
form of biofeedback without you having to go to a fancy
biofeedback practitioner and get hooked up to computer monitor
with electrodes and all that jazz. And as I mentioned, stretching
and yoga has a blood pressure lowering effect so, you could, for
example, check out the link that I’ll put in the show notes to the
little yoga routine that I do every morning and just do something
like that along with some of these other lifestyle and
supplementation changes. So, as far as cholesterol is concerned,
as you may have heard on the show before this, it’s not necessarily
an issue if you have high cholesterol. Sometimes it can be a little
bit more of an issue if you do have familial hypercholesterolemia.
[0:45:21.2]
The big thing that you should go after is making sure that you
don’t have a chronic inflammatory state in your body. It’s not that
cholesterol is not able to be oxidized. Some of the things that can
oxidized cholesterol or cause you to become rancid the same way
that if you overcook scrambled egg, that can become rancid. You
can damage the cholesterol in those. You can do the same thing.
You can damage cholesterol in your blood streams same that you
can do in a saucepan. Eating lots of sugars and grains can make
that high cholesterol a lot bigger issue, eating foods that are
cooked at high temperatures, especially anything that has oils or
fats in it, that’s an issue. Eating foods that have transfats in them
and generally, that’s not as big an issue nowadays. You’re getting
less and less of those at restaurants and stuff but that can be an
issue as well. Transfats, processed fats, generally, most of the
packaged crackers and cookies and stuff like that, you wanna be
careful with. Healthy, preferably raw fats are fine. Olive oil and
coconut oil, organic raw dairy products like butter and cream and
cheese and stuff like that is okay for this, organic and raw form if
you’ve got access to something like that. Avocados, nut seeds, eggs
that are not overcooked and then just like organic, grass-fed
meats. All that stuff is stuff that is okay and would actually be
considered anti-inflammatory and not as damaging to naturally
high cholesterol levels as something like sugars and grains. You
can measure how much chronic inflammation you have in your
arteries with this C-recta protein test. The CRP test basically, if
you got levels that are under about I mg per liter of blood, that’s
good. If it’s much higher than that, and it’s combined with high
cholesterol, that’s bad. So, I would measure CRP levels and see
where they’re at to see how concerned you need to be about
something like this. And again, I don’t want this to be
misconstrued as medical advice. You might want to work more
hand in hand with your physician on this but testing CRP is
definitely one thing that you should look into doing and I
mentioned that NMR test that you can have done for cholesterol
particle size. You could go to a company like Wellness FX, for
example, to do something like that and those spell all those
numbers at you and also hook you up with a qualified medical
practitioner. And most of the medical practitioners kinda think
along the same lines as I do in terms of what you really need to
worry about when it comes to cholesterol. So, mitigate some of
the potential for inflammation in your body and then as far as
supplements, I mentioned CoQ10. The nice is that’s also really
really good defense against low density lipoprotein oxidation or
oxidation of some of those cholesterol particles. A few other
things that can help in terms of high cholesterol would be vitamin
K and you get that from like grass-fed butter in some meats, in
liver but vitamin K is one of the things that can help protect
against the, basically it clears cell debris and that can really help
you out if you got a lot of cholesterol or you have a lot of oxidized
cholesterol. The other thing I mentioned that you’d wanna stay
away from if you have stinky sweat but that can help quite a bit
when it comes to basically increasing the expression of a specific
receptor that is your LDL receptor and so it can make sure you
don’t have a bunch of cholesterol spending a long time in your
blood stream would be curcumin which is just turmeric extract so
that’d be another thing that you can supplement with a dose of
curcumin. So, I know I threw a lot out at you there but those are
just some of the basics when it comes to the blood pressure and
cholesterol issues that keep you away from going to drug route.
Brock: And sounds like it’s something that Kevin could easily share with
his parents as well if they’ve obviously got these problems too. So
don’t keep it to yourself, Kevin.
Ben: Yeah. Spread the wealth.
Helpful Husband:
Hey Ben and Brock! Great show! Love listening and I got cool
question helping my wife train for her “bucket list” marathon. It’s
in 15 weeks, this coming weekend, she’ll be up to a 10-mile long
run. I know the conventional way is to limit long runs to no
longer than 3 hours and you get into negative returns. Only issue
is she runs at a 15 minute per mile pace which obviously is gonna
cap her at 12 miles. She would like to do a 20 mile just for the
peace of mind and knowing she’s covered that distance long into
the actual marathon, that’s why I wanna get your take on that.
Would it be okay to go ahead and schedule her for 12, 14, 16, 18
and 20-milers? I’ll appreciate it. You guys have great one! . Bye.
Brock: Yeah. I know what Jack Daniels would answer if you ask him this
question. So, you wouldn’t ask an elite runner to go longer than 3
hours so why would you ask an amateur?
[0:50:25.7]
Ben: Yeah. Of course, the thought here is that the amateur runner
who’s taking longer than 3 hours run a marathon is going to be
spending a lot of time on his/her feet and of course, logic would
seem to imply that if you’re going to be taking 5 hours doing a
marathon but you’re never spending longer than 3 hours out
painting the pavement or on the asphalt, how the heck are you
going to be able to run the marathon? The issue here is that you
need to look at the advantages versus the disadvantages of these
super long trainings sessions that might have you out there longer
than 3 hours. As your run progresses, your hip flexors are going
to tighten up, that’s inevitable. It doesn’t matter how good the
soft tissue is or how flexible you are, in your hip flexors or you
know how much you form roll your piriformis, whatever. All
that’s gonna shorten up and as that shortens up, you begin to put
a lot more stress on your hips, not only your hip socket but also
your IT bend, which is going to attach to your knee and put a lot of
stress especially on the outside of your knees. Now of you have
poor quadriceps tone, it can also put quite a bit of stress on the
back of your patella and a lot of the cartilage on your knees. And
then, there can be a rubbing of your sacroiliac joint, kind of a
greasly surface of that joint that gives the smooth service and a
locking up of that SI joint that can lead to back pain. And so, you
have people arriving at the starting line of a marathon with IT
band friction syndrome, sacroiliac joints that are locked up or
sacroiliac joint syndrome and then also the hip flexor issue that
leads to pain on the outsides of the hips and potentially arthritic
degeneration in the outside of the hips. So, you got all that stuff
and it makes a lot more sense to figure out creative ways to teach
your body how to spend time on its feet without going out for
those long runs. This sounds kinda silly but one of the things that
I do is I’ve got a standing workstation. And you can also do it. A
treadmill workstation but it puts you on your feet all day long and
it kinda used to spending time on your feet without that impact
component. And I swear that helps me out a lot.
Brock: Dean Karnazes says, I’ve heard him say exactly the same thing
and he’s like ultra runner extraordinaire.
Ben: Yeah. I think it helps out quite a bit to spend a lot of time on your
feet during the day. From ancestral health or hunter-gatherer
standpoint, you think about people who are out there on their feet
for long periods of time, it’s a good way to strengthen the core and
strengthen the lower body without impact. So, I like standing a
lot as a way to get the body ready for a long run without going for
these long long runs. I like long hikes, again, fairly low impact,
you’re still getting that cardiovascular effect, you’re getting some
nice exposure to nature, you’re strengthening the butt and the
hamstrings as you push off and go up the hill without a lot of
impact. And you can load up an MP3 player with a few good
podcasts or maybe grab your I-phone or your hunting license and
go for a long hike and that’s another way that you can get a long
session and some time on your feet without actually having to go
through the rigors of running a marathon. It’s gonna beat up your
body a little less. Granted long hike is a long hike, you’d still be
out there for a while, so from the time component, there’s still a
time investment but there’s not quite as much of a beating up the
body type of investment. And then the last thing you could
consider would just be like bricks. You go on a nice long bike ride
and then later on in the day or maybe afterwards, go you on a run
that’s much shorter than what you normally do if you hadn’t gone
that bike ride. So, bike ride free fatigue some of those muscles
you still get a little bit of running in but you’re not getting all of
that impact. And I guess the last thing I should mention would be
two-day running and this is something that I did quite a bit last
year when I was training for Ironman was, instead of doing a 90-
minute or 2-hour run, I do a two-day where I wake up in the
morning and do 60 minutes pretty hard and in the evening, 60-
minute easy run, easy rob rick run. And I worked out really well
in terms of giving my body the same feel as though I’ve been
exposed to the rigors of a 2-hour training session without actually
going out and beating up the body and causing some of those
issues that I mentioned with the long run.
Brock: It comes down to that same old philosophy of you’d rather arrive
at the start line 10% undertrained than 1% overtrained. It’ll serve
you a lot better.
Ben: Yeah, exactly. Yup!
Brock: Okay! So, we actually have one more question and it’s not an
audio question so I’m gonna have to read it. It comes from Matt
and Matt says….
Ben: Do you remember how to do that? to read?
Brock: I’m gonna give it a shot. Matt says, “I recently attempted a 100-
mile run and had to drop out half way because of quad cramping
and blisters. I’ve run 50 miles at 8:36 pace and had good energy
during the race and had even splits for 2 of the 25-mile loops. In
fact, I was in first place in the 100 and would have been third if I
hadn’t dropped out. Was it lack of calories? I only had about 200
during the entire race. When I tried to run faster, when I start to
step up on a rock, both quads would cease up for several minutes.
This started during the last 10-15 miles of the run and I want to
add that none of these would have been possible if I wasn’t keto-
adapted.” I guess so ‘cause 200 calories during an entire 100-mile
run, not much.
[0:56:03.9]
Ben: Yeah. I actually asked Brock if we could talk about cramping on
the show because for a couple of reasons, I’ve been looking into
cramping and muscle spasms a little bit more recently. Just heard
some clans I’ve been working with and some of that rode into me
after I’d answered the cramping question on the show. You could
go to bengreenfieldfitness.com and do a search for cramps and
listen to some of the stuff that we ‘ve talked about as far as the
things that could cause cramps such as dehydration, lack of
electrolytes long term like a chronic lack of electrolytes not like an
acute lack of taking salt pills, asking the muscles do more than
they’re used to doing it at training session. And yes, even
glycogen depletion. If you completely run out of carbs, no matter
how fat-adapted or keto-adapted you are, there can be some
issues if you are pushing your body up to an intensity here and
there where you are going will be called glycolytic. You’re asking
the muscles to contract with carbohydrate, no carbohydrate is
available so they cease up and they spasm. And that’s why even in
someone who’s fat-adapted, it makes pretty good sense to keep
some amount of carbohydrate calories slowly bleeding in. That’s
why I like to use the latest this UCAN super starch stuff. Granted
I use a lot less of it than I normally use, say like during Ironman, I
normally take 4 gels an hour, which is 400 calories an hour, and
then a little bit of solid food at the end of each hour, like a
champs or block or something like that. But now, I’m just using 2
servings of that UCAN super starch which is about 200 calories an
hour. But ultimately, short answer is, yeah, carbohydrate
depletion can cause cramping if you are carbohydrate depleted
and try to push yourself. The other thing that I wanted to
mention is something I haven’t talked about before in this show.
And that is that there is a syndrome that is fairly rare but it’s
basically kind of this hyper excitability issue with your peripheral
nerves. It’s called cramp fasciculation syndrome or CFS. And
people who have this are going to be much more prone to cramps
or spasms during exercise or even outside of exercise such as leg
cramps. And it’s something that I think can be an issue when
folks are trying all these other things that we’ve talked about in
terms of cramping and not really seeing results. The reason that I
bring this up is someone who had written in the show before and
was having all this cramp and they’re finally diagnosed with this
issue. They tried everything else and not been able to mitigate
this cramps. They finally got diagnosed and what they found was
that there is some stuff that really actually helped out this
cramping quite a bit, in particular, a supplement called taurine.
Here’s the deal. Basically, taurine stabilizes your cell membranes
which are the membrane that surrounds your muscle fibers and it
controls calcium entry into the muscle. So it promotes muscle
contraction and keeps calcium, too much or too high of a calcium
influx from precipitating a cramp. And that’s a lot of times how a
cramp can occur is too much calcium binding to the active
filaments in muscle and causing the spasm. So, taurine and
taurine supplementation pre or post workout can actually help
with muscle cramps in some individuals and especially in
individuals who are prone to hyper excitability in terms of
nervous system hyper excitability when they’re exercising. The
interesting thing is that if you happen to be a more muscular
person who has more fast-twitch muscles, you may be someone
who is more prone to cramping in the absence of adequate
taurine. Slow-twitch muscles have naturally high levels of taurine
whereas fast-twitch muscles do not. Taurine supplementation,
especially in someone who’s naturally muscular, or naturally a
little bit more built, may actually help to mitigate cramping and
it’s something we haven’t talked about on the show before. And in
this case, the individual who wrote me, basically, completely
eliminated cramping, I shouldn’t say completely. I think she said
it was about she decreased it significantly with taurine
supplementation of about 5 grams per day. Now, what I should
mention is that taurine occurs naturally in food. You can get it
from seafood and from meat. And generally, you get a decent
amount form an omnivorous diet. People who are following a
strict vegan or vegetarian diet may be even more prone to taurine-
depleted-related cramping. And so, once again, that’s another
issue where taurine may come in to play even if you aren’t a really
built person with a lot of fast-twitch muscle. I thought this was a
really interesting thing and the last thing to be aware of is that, I
mentioned this before; I think that Red Bull is kind of an upper
and a downer because it’s got the upper – caffeine it in, and then,
the downer - taurine in it. Taurine can function in your brain as
an inhibitor in neuro transmitter. It can kinda have this
depressant function on the brain. So, you do need to know that
you might have a little bit more of a sleepy down feeling when you
supplement with taurine and you can mitigate that a little bit with
caffeine but if you’re dealing with cramps, this will be something
to experiment with. You can just get pure taurine from gnaw foods
mixed with taurine powder and a taurine capsule and I can throw
a link on the MyList to this episode and also on the show notes. It
could be an issue of taurine as well and so I really wanted to bring
this up because it was some new information that came my way.
Brock: Do you think after supplementing with taurine for a little while,
would you get sort of it after they’re used to it and you wouldn’t
get that down feeling?
Ben: I don’t know. It’s tough to say. I know a lot of people would drink
Red Bull a lot and find that Red Bull seems to help them out quite
a bit and it never causes them to become sleepy. I’m still not a fan
of Red Bull because of lot of the other nervous system stimulants
that are in it and the sugar, the acid or the artificial sweeteners or
what not. But that could be, Brock, but I actually don’t know. It’s
one of those things where you have to use yourself as a case study
of one. But I’m throwing the information out there on the table
for anybody who is trying to mitigate cramps with a lot of
different stuff. You may wanna try doing something like taurine.
Brock: Very cool! Well, and that wraps it up for this week and I think,
fingers crossed, we may have made it under one hour.
Ben: Nice! That would be a miracle. Well, maybe we should banter for
like 10 minutes.
Brock: Yeah! So, what are doing this weekend?
Ben: I’m going to Kona. I actually am gonna be down in Hawaii. So,
those of you who wanna kinda get plugged in to the whole
Ironman Hawaii thing, who are triathletes, you should totally tune
in to the Endurance Planet podcast. We’ve got an on ground
reporter down there. I am gonna be doing special sports nutrition
episode live on the facebook.com/enduranceplanet page. I’ll be
answering your nutrition questions about a race like Ironman
Hawaii live and talking about strategies there. Well, this will be
basically broadcasting probably from Lava java down there on the
big island and that’ll be next Friday, the day before the actual
race. For any listeners who are down in Kona, feel free to follow
me on twitter.com/bengreenfield and occasionally, when I’m
sitting in a coffee shop or tweet out and come over and say hi.
And then, of course, I should also mention that we’ll put, as I
mentioned before, links to everything that I talk about from
wellness effects to these stress control phone apps to some of my
recommendations for stinky people and for blood pressure and
cholesterol, all on the show notes and also on the MyList for this
episode, Episode#211. And you can find that MyList over at
facebook.com/bgfitness. So, did I do a great job, Brock?
Remember…
Brock: I think that was great! I just want to throw in…I’m actually…it’s
not quite as exciting as Kona, but I’m gonna be in Victoria, busy
this weekend on October 7 doing the marathon there. So, if you
see me, say hi.
Ben: Get your rotten tomatoes ready for Brock and hack a few Adam as
he run.
Brock: Beets! Rotten beets please.
Ben: There you go. You won’t want anymore beets by the time that
race roves around. So, all right, folks, this has been Ben and
Brock, signing out from bengreenfieldfitness.com. Have a great
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