Podcast #243 from http://www.bengreenfieldfitness.com/2013/06/243-how-

much-wine-can-you-drink-without-getting-fat-what-kind-of-beer-is-healthiest-

how-to-recover-faster-after-a-marathon/

[0:00:00]

Introduction: In today’s somewhat mammoth Ben Greenfield fitness podcast:

How female body builders can minimize metabolic damage, how

to recover faster after a marathon, how much wine can you drink

without getting fat, what beer is the healthiest, is fluoride bad,

what should blood glucose be during exercise, how to stop MRSA,

natural remedies for gray hair, and underwater swim audio

workouts.

Brock: May I say konichiwa Mr. Ben.

Ben: Arigato, arigato Brock.

Brock: Hai.

Ben: Hai. Actually you know what, like, we just exhausted my Japanese

vocabulary.

Brock: Yeah me too.

Ben: Alright. There. I did a really crappy job on learning how to speak

Japanese but before I went over to Japan got back the other day….

Brock: But you were only there for like 3 days or something so….

Ben: Yes. Yeah.

Brock: You don’t need to learn the language for that.

Ben: No, it wasn’t bad. We got back at like, 3AM a couple of nights ago

and yeah, yeah. It was a fun trip man, and the past week I’ve eaten

snails and octopus and seaweed. Tons of pickled foods. Like you

go to the grocery store, like you walk through the produce aisle

and it’s like 3-year old pickled radish and there’s this like a pile of

3-year old pickled radishes like where do you see that stuff in the

States? You know….

Brock: You don’t.

Ben: Everything is pickled, fermented. It’s pretty cool. It actually got

Jessa and I kinda, kinda excited about maybe fermenting more

things and just, cause you could ferment any freakin’ thing. I

mean, they’ve got fermented plums and fermented tomatoes, and

just like, if you could ferment it, they’d do it. If you could ferment

puppies, they’d probably have ferment, maybe they’d do

fermented puppies.

Brock: They probably do. Did you try one of the thousand year old eggs?

Ben: No.

Brock: Or did you see one of those?

Ben: You mean like the black ones?

Brock: Yeah.

Ben: No, I’ve had, they had those at the breakfast buffet when I was

racing at Vietnam, but I don’t think they were a thousand years

old. But man, those things are damn good though.

Brock: I might be exaggerating. It might just be a hundred.

Ben: Yeah but they’re like aged eggs and they’re like black and you put

sea salt on them ….

Brock: Yeah.

Ben: And they sound just nasty ass but they’re really good.

Brock: Yeah. That’s in, well I know most people probably don’t like snails

but I think snails are delicious.

Ben: I thought the snail was gross. I thought.

Brock: Really?

Ben: Well it wasn’t gross but it was like bitter. It was like bitter.

Brock: Was it like the little escargot kind of snails or one of the big

hunking ones?

Ben: Oh you should check out the picture I put up on facebook, I mean

it was a big old snail.

Brock: Yeah, one that’s like the size of your fist?

Ben: Yeah, yeah, and it….

Ben: Yeah that’s the kind I’m talking about. I thought that was

delicious.

Ben: You’re all out there, picking a snail nose and it was just (blech) but

yeah, I raced though. I finished the race. It was good.

Brock: Yeah. You finished quite well too.

Ben: I did the 411 half Ironman.

Brock: That’s like your 2nd PB, your 2nd place personal best.

Ben: Yeah but a 408 before and yeah, I was a little bit, I was a little bit

upset though. It was very congested bicycle course and there was a

crash about halfway through the bike that kinda cut me off from

from the lead pack of age groupers so I came in off the bike, you

know myself and the group, those kinda cut off from the crash

came off about 4 minutes back of the other group and had a good

half marathon. I ran about a 118.

Brock: Nice.

Ben: On a legit course which I was happy with but missed what I would

have needed to qualify for Kona by about, by about 45 seconds.

But you what, I don’t know if I could have, I don’t know if I could

have run the half marathon more than, much faster than that.

Brock: No, you probably would have avoided that crash and not been

held back.

Ben: Yeah, fortunately that wasn’t really the race I was planning on

qualifying for Kona at you know, I’ve got all my cards on this

whole Ironman Canada.

Brock: Yeah.

Ben: Ironman Canada bank. Yeah, I was a little bummed about that.

I’m trying to figure out where I could have pulled 45 seconds out

of but it’s all good.

Brock: Actually that brings up a question too like the whole Ironman

Canada thing. Where you able to stay in ketosis in the land of

carbohydrates?

Ben: You know what, I talked about this quite a bit in the Naked Truth

episode that Jessa and I published to the app.

[0:05:07.4]

Brock: Okay.

Ben: So I will, folks listen in to that over in the….

Brock: Let’s send everybody to the app.

Ben: And the app is out by the way over at

bengreenfieldfitness.com/app. You can, you can grab it and get all

sorts of excitement in your pocket so…

Brock: On your android or your iPhone.

Ben: That’s right.

News Flashes:

Brock: So everybody should head over to bengreenfieldfitness.com/243

and in there if you scroll down to where it says news flashes, you’ll

find links to all these awesome studies that Ben’s about to

highlight for us right now.

Ben: News flashes. Can I have a ha? You know what, when you go to

bengreenfieldfitness.com, check out the new design. It’s sick.

Brock: It really works nicely on the smaller screens too.

Ben: That’s what I was gonna say. The whole reason we redesigned

bengreenfieldfitness.com is for those of you who have iPads and

kindles and e-readers and phones and everything, it looks really

good on your devices now so.

Brock: I’ve got the extra weird one when I’ve got the iPad mini so it’s like

right in between the sizes and it looks great on there too.

Ben: Yeah. So big shout out to my buddy Jake for throwing that

together. Looks looks very very good. Anyways though, yeah. If

you head on to 243, I’ve got links to a few studies that came out.

Let me tell you a little about these. There’s this study where they

look at hot baths which we all know and love. I actually took a hot

bath last night, felt so good.

Brock: Like a hot tub.

Ben: I took a bunch of magnesium oil and I’s like, it’s like my version of

making one of those isolation chambers that you gotta pay like

you know, all because you….

Brock: You have like the sensory deprivation tank.

Ben: Yeah, so I dump about 8 ounces of magnesium oil which is, it’s no

cheap but is still cheaper than going to a dunk tank. And just lay

in there, close the bathroom door, fill it out, not super duper hot

cause magnesium doesn’t dissolve very well but you can use

magnesium bath flakes from magnesium oil and you just dump

that in there and soak and oh my gosh, it’s so good. Anyways

though, they did a stress on acute heat stress which sounds

unpleasant but is just actually taking a hot bath and they found

that when you pre-condition in a hot bath for 20 minutes, about 2

days before a hard workout or a hard competition, you actually get

better performance results, you promote better muscle gains after

you finished that workout and you actually are able to express

what are called your heat-shock proteins a little bit better which

means that you’re able to deal with the heat better. So isn’t that

cool, like if you’re gonna do, let’s say you’re gonna do like a hot

race, you know.

Brock: Yeah.

Ben: You take a hot bath just 2 days prior, 20 minutes hot bath and

upregulates muscle regeneration and increases performance

during the workout session. Isn’t that cool?

Brock: That’s crazy!

Ben: Yeah.

Brock: How was this not been known before?

Ben: I don’t know but I mean, seriously, you know, athletes who wanna

perform around the world are gonna start taking bowl baths if

they see this research.

Brock: I’ve got a triathlon in 2 days so as soon as we finish this podcast,

I’m jumping in the tub.

Ben: I forgot about that. You should just get in the tub right now dude.

Brock: Yeah, electricity and tubs go well together, don’t they?

Ben: Yeah, I had a meeting, I had a meeting last night with my book

publisher and he’s like, “Hey, what’s up? How are you doing?” and

I’m like “I’m in the tub” so yeah. By the way, the new Ben

Greenfield Fitness book, I will make an announcement soon but

I’ve decided even though I do just fine worth all self-publishing

thing and you know, can do all of that myself, I decided to work

with a publisher on the new book. So the new book is gonna be

awesome and the publisher is pretty big so we’ll have, we’ll take a

look at that book in like, you know, Costco and Walmart and these

cool places so, which is….

Brock: I don’t know if that’s a good thing anymore.

Ben: So you can get a book while you’re getting hepatitis A filled frozen

berries, did you hear about that?

Brock: There you go. I did, yeah. Nice.

Ben: Costco. Costco frozen berries. They…

Brock: Thank you Costco.

Ben: Hepatitis outbreak. So speaking of hepatitis, let’s talk about the

liver. Let’s talk about iron.

Brock: Bring it on.

Ben: Earlier this month, a sport scientist of the Australian Institute of

Sport in Canberra gave athletes either a dose of iron or a placebo

and they monitored their performances and this was a group of

long distance runners and what they found was that indeed, the

group that received the iron injection had a vastly improved

uptake in performance.

[0:10:05:0]

And one of the reasons for this is kinda interesting because what

happens is when you’re doing endurance training, your body

adapts by increasing the total amount of blood that’s in your

vessels and that includes like your iron-rich blood cells but once

you start using up that iron, you start dipping into those iron

reserves and so the concentration of the red blood cell is gonna

stay just as high but the iron levels start to go down so you start to

get these anemic-like symptoms and there’s actually a specific

issue if you’re just gonna fix that with iron absorption and that

specific issue is something that was revealed in the study that was

published last year and that’s that there’s this hormone called

hepcidin and hepcidin is a hormone that blocks the absorption of

iron and hepcidin peaks about 3-6 hours after work out so if

you’re using an iron supplement just try and mitigate a lot of these

effects of low iron especially if you’re an endurance athlete. You

wanna space any type of iron supplementation, preferably like,

you know, like in the morning before the work out or at least 3-6

hours later than the work out but it was interesting, the extent to

which an iron injection actually helped out these endurance

athletes and you don’t have to get an iron injection. I mean, you

could, you could just….

Brock: More like just take a supplement or eat something, yeah.

Ben: Iron is actually very, yeah, iron is very constipating and that’s

where you need to be careful. There’s, there is a supplement, it’s

this liquid, it’s this liquid bottle. Actually it tastes really good. It’s

called Floradix. I went through a couple of bottles over the past

couple of months because my iron actually tested low and I

actually want to bump it up. I’m off of it now and I’m waiting for

my test results to come back from Talking20 but, which is the

blood testing service that I use where you just drop the, you know,

drops of blood on the….

Brock: And you don’t have to do the whole vials….

Ben: Yeah.

Brock: You just need the blood drops, like a diabetic test.

Ben: Yeah. I just did it this morning actually. And yeah. But Floradix,

Floradix is the stuff that you would use but even if you’re using

that because a workout is gonna uptake that hepcidin hormone,

take Floradix, 3-6 hours separate from your actual workout so

there you go. That’s a little study.

Brock: Don’t pound it during the work out. Don’t put it in your Gatorade.

Ben: Yeah. And I’ve just released the next chapter of my book over at

bengreenfieldfitness.com and while I was doing the research for

that book I found a really cool study. And it was chalkful of just a

lot of reasons that we fatigue and specifically the reason I was

reading this article was because I was looking into you know, the

cool things that happen to your body when you recover and part of

that is related to you know, what causes fatigue because what

causes fatigue, if you can mitigate that is going to improve

recovery and in this, in this study which I’ll link to in the show

notes, what they looked at was a really good Ironman triathletes

and they started to train. Figure out, for these triathletes riding a

bike 112 miles and then getting off that bike and running a

marathon, you know, anywhere from 2 hours and 40 minutes to 2

hours and 50 minutes, if you actually go with laboratory values of

what these folks are supposed to be burning in terms of their peak

fat oxidation rates, they’re burning 50-60% more fat in order for

them to be able to sustain that rate of work than what any

laboratory model would predict. In other words, they’re going way

over and above anything ever measured in a lab when it comes to

the ability to burn fat because what happens is that humans have

a peak, what’s called blood glucose oxidation rate and we only

have a certain rate which we can use up carbohydrate in it which

we can convert lactic acid also into glucose to be used. Once we’ve

exceeded that, everything else if gonna have to come via this fatty

acid utilization kinda via that, partially that penthosphosphate

pathway that I talked about with Jack Kruse in the Jack Kruse

podcast a couple of weeks ago. Well it turns out that elite Ironman

athletes, in order for them to even, in order for them to be even

physically be able to complete a marathon, as fast as they’re

completing a marathon, after they’ve run 112 miles, they’ve either

got 5000 calories of storage glycogen which is completely

impossible because the human body maxes out at about 2500

calories or they are utilizing fat at a rate of what comes out to

about almost 1 and a half grams per minute and if you do the

math on that, that’s several hundred calories of fat per hour that

you’re tapping into. That you’re burning and so in order to utilize

that amount of fatty acid, you have to be fairly well-trained but the

cool thing is that you know, you can take street values as

compared to lab values and what people are doing out there in the

street in terms of fat oxidation is way way higher and it should

give people who are out there trying to work out metabolic

efficiency, maybe trying to work out on fatty acid utilization and

carbohydrates sparing, that kind of stuff, it should give you hope

to know that best athletes out there, there’s no way….

[0:15:39.3]

Brock: They’re doing it.

Ben: No way that they’re doing what they’re doing without tapping into

massive amounts of fat as a fuel. And I’ll link to that study in the

show notes because I only kinda scratched the surface of what

they get into but there’s really an interesting reading.

Brock: So it’s really just another nail in that coffin from what Gatorade

has been trying to tell us that you bonk when you run out of

carbohydrate. Fair and simple. You’re dead in the water if you

don’t have carbohydrate on board.

Ben: Yeah and not to get too geeky but I did come across another study

the same time I was looking into this stuff which shows that you

need trace amounts of glucose to stay off what’s called neural

fatigue and so you, I really don’t recommend that you go out and

do like an Ironman, or like some big long workout with zero

carbohydrate at all. I honestly don’t think that’s a good idea if

you’re going hard. Some people do but I think you need trace

amounts of carbohydrate just like a fraction of what they would

suggest that you need. We’re talking about like 30, 40 calories of

glucose per hour just to give your neurons a slight amount of

glucose to stay off neural fatigue. So anyways I’ll link to all that, all

that shizbang in the show notes over at

bengreenfieldfitness.com/243 for people who are nerds.

Special Announcements:

Brock: So, is there still room in the Thailand Triathlon Adventure?

Ben: Yeah, I wanted to mention that to people because I got some really

cool news last week. So this tiny Pura Resort, and I think I

mentioned this a couple of podcasts ago.

Brock: Yeah, this super fancy resort with training facilities and

everything?

Ben: High-end health resort full of naturopathic physicians and like

sports, you know, mental psychologists for enhancing your mental

game and a bunch of pro triathletes there on staff. I finally got the

final word from them, they’re opening it up for our group for 5

days before the actual triathlon so that means that for anybody

who wants to come along to the 2013 Thailand Triathlon

Adventure, you could show up 5 days early and what I’m gonna do

is put together a camp along with all these pro triathletes where

it’s not like a bit-you-up-spit-you-out style training camp, it’s

we’re gonna do a lot of learning, a lot of nutrition, cooking classes,

we’re gonna do a lot of like drills and skills and efficiency and

economy and basically just learn how to be better athletes and

healthier people even if you’re not a triathlete it’s gonna be pretty

sweet. So anyways, the dates: November 16th through the 21st is

that camp at tiny Pura and then November 21st up until November

24th we head into the resort town and we do the race and we get

some massage and some partying and some of that jazz, big party

on the beach then we head on to Raleigh Bay which is we take on a

boat on Raleigh Bay and we spend 3 days there, rock climbing,

doing boat excursions, snorkeling and…

Brock: Muay Thai.

Ben: And stuff. Muay Thai. And then we head back over the resort for a

few more days where we culminate in a half-Ironman triathlon,

part of the challenge at Phuket Festival. Anyways though, the

whole thing is gonna be awesome so I do realize that’s a long time

in Thailand, that’s like 2 and a half, 3 weeks, and for those of you

have…

Brock: That’s long enough.

Ben: Those of you who have vacation days you wanna use, those of you

who have jobs where you can arrange to do stuff like that, I do

understand that you know, for some people, you know, this might

not be reality but then this is something that you can do and you

can take the time off and you get this total bucket list stuff, once in

a lifetime chance. I’m not sure that I’m ever gonna do this camp

again after this year so if you’re planning on doing it, now is the

time to do it. We’ll put a link in the show notes to get in but I’ve

got everything all set up it’s all inclusive. Really, the most

expensive part of Thailand is getting there.

Brock: yeah.

Ben: Getting your plane ticket.

Brock: Absolutely.

Ben: Once you’re there, it’s pretty affordable. I’ve got room share

options set out for this tiny Pura training camp. So you can get a

roommate.

[0:20:05:1]

So anyways, yeah, we’ll put a link to that in the show notes, check

it out. We’ve got, right now I’ve got 13 people signed up for the

triathlon adventure, I will take 3 more people for the actual

triathlon adventure but only 4 so far for that training camp so

we’ve still got room for you know, up to…. cause I told them we’ve

take as many as 12 so I’ve got room for another 8 people on the

training camp, that pre-training camp. If you wanna come along,

so check it out over at bengreenfieldfitness.com/243 if you like

Thailand and pad thai and ping pong balls and all that good stuff.

Brock: Yeah, we did play a lot of ping pong on the last trip.

Ben: Yeah we played a lot of ping pong. What else? Well first of all, let

me mention that this podcast is brought to you by…..

Brock: Oh my goodness.

Ben: Podcast, audiblepodcast.com/ben

Brock: audiblepodcast.com/ben

Ben: And you can get a free book if you get over

audiblepodcast.com/ben there is one book in particular that

actually Brock pointed me out to, it’s called, oh you hear that

water? You hear that whistle? That’s water boiling. That means

we’re making some….

Brock: You’re making tea?

Ben: Coffee. This podcast is kinda also brought to you by bulletproof

coffee which I drink now every morning. Anyways though.

Brock: I’ve been drinking it too, but it’s so expensive to ship to Canada.

Ben: Yeah. Well….

Brock: Gonna talk to Dave about that.

Ben: Dave Asprey is actually sponsoring my ketogenic build-up to

Ironman Canada so he sends me medium chain triglyceride oil

and coffee and that’s like the best care package I get every week.

Brock: Totally.

Ben: Yeah. With vanilla ______ [0:21:54.8] Anyways though, it’s so

good. So good. Gulp is the name of the book. “Gulp: Adventures

on the Alimentary Canal”. The Alimentary Canal, yeah.

Alimentary canal, that’s your food tube. And this book is about

everything that goes on when you eat. They tackle everything from

like, you know, observations into a live stomach to observe the

fate of a meal as you digest it to eskimos and exorcists to

administer holy water rectally as well as fecal transplants, rabbits,

terrorists, it’s all in this book and this book is written by the same

gal who wrote the book that your girlfriend is reading on the last

triathlon adventure, right? Brock?

Brock: Yeah, Stiff. Yeah.

Ben: The book’s Stiff, which is not a book about erectile dysfunction

incidentally.

Brock: It’s not, no.

Ben: It’s about dead people, but cadavers.

Brock: Mary Roach also wrote a book about sex called Bonk.

Ben: You know her book titles could totally be misinterpreted. She’s got

that book called Stiff, this one called Gulp. But they’re actually

books that are pretty interesting, pretty entertaining so check it

out: audiblepodcast.com/ben. I don’t know who reads the book,

she doesn’t read it, does she?

Brock: No it’s narrated by Emily Woo Zeller. I don’t, I’m not familiar with

that narrator but audible does a really good job of choosing their

narrators so I’m sure, I’m sure Emily is top notch.

Ben: Well, that’s the last name like Woo Zeller, she doesn’t really sound

that. That, you know. She probably doesn’t have that sexy, you

know, sultry narration voice. She’s probably a little bit more,

kinda like the maybe the librarian lesson Woo….

Brock: Yeah.

Ben: Zellar…

Brock: That’s probably more appropriate. I don’t know if I want

somebody sexy reading to me about the digestive tract.

Ben: About fecal transplants.

Brock: Yeah.

Ben: Alright.

Brock: I’ll just ruin it.

Ben: Yeah, well what do you think? You and I?

Brock: Yeah.

Voiceover: Did you know you could get personalized nutrition and fitness

consulting from Ben Greenfield no matter who you are? If you

wanna run a triathon, lose a few pounds, reinvent your diet or

have Ben create a training program or nutrition plan that’s

customized to you, here’s what you need to do: visit

tinyurl.com/helpfromben. That’s tinyurl.com/helpfromben. Ben

will personally contact you within 48 hours so what are you

waiting for? Visit tinyurl.com/helpfromben today and get the

body and results you’ve always wanted.

Listener Q & A:

Aja: Hi Ben. I am a personal trainer getting ready to train for a body

building competition in the bikini division. In preparing for this

competition, I would probably be eating less and my workouts

would be more strenuous.

[0:25:01.7]

The prep for these competitions can be quite extreme but I want

to minimize damage to my body as much as possible. I’m

somewhat familiar with the purpose of BCAAs and do want great

results but I’m also hesitant about many of the supplements that

are out there as I like to go the holistic route when it comes to

putting anything in my body. What are your thoughts on BCAAs?

Do you think that they are harmful to the body or do you think

that they are helpful? Also, do you think that there are any

supplements out there that I should be taking to minimize

damage to my body during this time? Thank you.

Brock: So this actually goes really well with the chapter of your book that

you just released yesterday.

Ben: About recovery, you mean?

Brock: Yeah.

Ben: And how to recover well?

Brock: Yeah, recovering well, not destroying your body.

Ben: Yeah. Kinda. I mean I can’t really talk about female body builders

or female figure competitors.

Brock: Oh, I could talk about them all day.

Ben: When I was a body builder and I’d be back stage, ‘cause you know,

they’d shove females and males back stage and you can really tell

the difference between the two most of the time. Anyways….

Brock: Woah.

Ben: So there’s some scary scary looking chicks back there I mean you

get pretty anabolic, some of these girls and you know, the same

time that a lot of these body building women will almost get

male-like characteristics primarily due to hormone use, you know,

testosterone creams and lotions and injections and all that.

Female figure competitors and bikini competitors, a lot of times

experience the opposite scenario because they’re not getting, you

know, quite so swoll so to speak. They’re instead just like you

know, burning a lot of fat and incidentally, a lot of times kinda

burning a lot of lean tissue as well.

Brock: So do you say they’re getting ripped rather than jacked?

Ben: Yeah, they’re getting ripped rather than….

Brock: So you use the part….

Ben: Choose the bro-part ones, yeah. But yeah, I mean you look at a lot

of these these women and they’d actually got lower metabolisms

than anorexics just because of the hormone depletion, you know.

An anorexic would bare any lean muscle mass. A lot of times,

female figure competitor has even lower metabolism than that

and….

Brock: Wow.

Ben: There was one study that they did and this one’s actually on a

dude, it was not on a girl but they looked at this male like

naturally body builder who wasn’t using hormones or anything

else which really, in order for body building not to completely

destroy your hormonal status, you almost have to supplement

with hormones, like andro and testosterone stuff but this was in a

journal called the Natural Body Building Competition Preparation

and Recovery. Listen to this. Listen to this, I’m just gonna read

this to you, what happened to this dude. “Heart rate decreased

from 53 to 27 beats per minute during preparation, break your

blood pressure drop from a 132/69 to 104/56.”

Brock: How is he conscious?

Ben: “Percent body fat went from 14.8 to 4 and a half. Strength

decreased and did not fully recover for 6 months. Testosterone

went from 9.22 down to 2.27,” which is like the level of a 9-year

old girl. “Total mood disturbance dropped from or increased from

6-43 units,” that’s like in a mood recovery score profile and you

tend to see even worse issues in the female figure competitors in

terms of that hormonal load just because frankly guys, you handle

this stuff better than women do in many cases so there’s a lot of

stuff that happens especially if you’re looking at the cessation of

the menstrual cycle or the drop in fertility and all this jazz. So

when you’re looking at how to recover as a female figure

competitor, start off by looking at this from a hormonal

standpoint and really go after the stuff that’s gonna help to keep

your hormones elevated. Like if I was a girl, and I was a female

figure competitor, and I wanted to make sure that I maintained

my sexiness, my fertility, and you know, my period, and you

know, basically not destroy my body from the hormonal

standpoint, doing this stuff, you know, dropping body fat,

essential body fat stores really much than they should be, I’ll be

doing a few things. First of all, I’d be doing a couple of things that

I talked about in my own article I wrote at

bengreenfieldfitness.com a couple of weeks ago about maintaining

adequate levels of thyroid. So I would be doing, I would be looking

into like a thyroid supplement literally like a thyroid precursor,

company named Standard Process makes a pretty good one. You

get off Amazon, it’s just called Standard Process Thyroid, so you

take a couple of tablets of that a day. I’d look for a really good, like

desiccated liver powder, like NOW Foods for example. And the

reason why I’m saying take a thyroid pill or take desiccated liver

powder is because I’ve been around female figure competitors and

body builders….

Brock: They’re not gonna eat up all of the liver.

[0:30:06.1]

Ben: You just don’t have time. Like you can’t come to the gym for 2 or 3

hours a day and come home and spend an hour making liver or

like oaring sweet breads and frying them up and stuff so take a

thyroid gland extract, take a desiccated liver powder and as far as

branched chain amino acids, yeah, they work, there’s pretty good

research behind them, and that’s leucine, isoleucine and valine

which are the branch in amino acids that have really good uptake

in your cells during exercise. You wanna take right around 10

grams per hour and that’s a lot. You’re gonna get better results

from using an essential amino acids supplement that has not only

your branched chain amino acids but also all your other amino

acids in it but it’s more expensive. Like Master Amino Pattern for

example which is what I use when I’m out racing in triathlons. I

take 5 grams of that per hour but it’s expensive, I mean it’s like

50, what’s it, I mean 53 bucks a bottle.

Brock: Yeah. Prefer 9D capsule?

Ben: Yeah. Branched chain amino acids and you get that for like 10

bucks a bottle but BCAAs, yeah absolutely, about 10 grams an

hour. You take them during the actual workout though so you

don’t save those you know, post-workout just eat a meal but

during the workout, keeping your blood levels of amino acids

elevated will really help out with post-workout recovery so yeah.

Branched chain amino acids, around 10 grams an hour that will

work pretty well. I do have, I’m gonna link to it in the show notes

for you what I call a muscle gain pack. The muscle gain pack is

something I personally designed to really help people who want to

recover as fast as possible and also pack muscle onto their body as

quickly as possible. It’s the three things that I think are most

important when it comes to building muscles as fast as you can. If

I were a body builder, I just wanna get jacked again, these are the

3 things I would use. One is a cold processed whey protein. It’s the

deep 30 whey protein which is….

Brock: And it’s delicious. I love that stuff.

Ben: Taste like a wendy’s frosty. It’s got a bunch of GanedenBC in it

which is a special type of probiotic that coats the lining of your

stomach and so you don’t get like the farts and stuff from this

whey protein like it’s super super well-assimilated. And then

colostrum is the 2nd part of that muscle gain pack and that’s the

growth hormone precursor that you know, helps a baby cow grow

into a big cow and or a baby goat grow into a big goat in this

case….

Brock: I know, why not baby human.

Ben: from goats. And a baby human. That’s true.

Brock: It’s in mother’s milk as well in the human species.

Ben: That’s true in most.

Brock: They’re just not making this product.

Ben: Most human mothers do not give birth to goats. But colostrum is

a 2nd component. So you got a cold processed whey protein

infused probiotics, you’ve got a colostrum, and that last part of

that muscle gain pack is the Master Amino Pattern which is the

amino acid supplement that’s literally like 99% ultilized by the

body with zero actual nitrogenous waste products so if you are

gonna get jacked, and you’re gonna get as big as possible, and let

me just throw this out there, by the way, as a preview for those

who are listening to this podcast on the inside scoop, I’m gonna be

doing that next year, just so you know, FYI.

Brock: You’ll be getting as big as you can?

Ben: Yeah, next year.

Brock: Are you gonna keep doing triathlon?

Ben: Yeah, but after I finish Ironman Hawaii I’m going to attempt to

put on 30 pounds of muscle over the winter as an experiment. I’ll

be blogging about it and everything but we’ll get to that later.

Anyways though, those are 3 things I’m gonna be using – the cold

processed protein, colostrum, and then master amino pattern so

yeah. You could also use branched in amino acids but you’d

around 10 grams per hour for that. I’d be throwing colostrum and

a good cold processed protein in it, and then also as a female

figure competitor, put in a good thyroid and liver supplement as

well.

Avi: Hi Ben and Brock. This is Avi from Allen, Texas and I have a

question for you. I did something recently that’s akin to what Ben

did in terms of the double wildflower triathlons. I did something

I’ve never done before. I ran a marathon 2 days consecutively. I

did this really not for performance, just to see how it would feel to

run 2 consecutive marathons. I kept my heart rate in my recovery

zone the first day, which for me, finished with a 434 marathon

and then on Monday, Memorial Day, I did another marathon, not

wearing the heart rate monitor but not pushing myself, just doing

what I could comfortably do.

[0:35:01.3]

My question is, my muscles seemed to have recovered very very

quickly. Today is Wednesday and I feel like I could run today. I’m

not going to, I’m going to give my body rest for the rest of the

week but I think I’ve recovered better from this double

marathoning than from my previous harder marathon efforts and

I just wanted your thoughts on why I was able to recover so

quickly. Thank you.

Brock: I did something similar to this. It was, I did back to back full

marathon and half marathon and I have to say I did not recover

very quickly.

Ben: That was a goofy right? The Goofy…

Brock: Yeah, the Goofy in Orlando, Florida.

Ben: Yeah, probably cause the beer you had after the….

Brock: I may have had a beer, it’s possible.

Ben: A big one.

Brock: A really big one.

Ben: Yeah so so back to back marathons in which the first one in a

recovery zone.

Brock: First one he done, yeah like 10 beats below his math zone so really

low.

Ben: Yeah so normally, they’ve done studies on how fast it takes to

recover from a marathon and so what you do is you measure all

these inflammatory markers, like creatine kinase and c-reactive

protein and they find that most of these markers of inflammation,

in the average person tended to disappear about 2-3 weeks after

the race. So that’s the average kinda recovery time after a

marathon.

Brock: I say one day for every mile?

Ben: Yeah, exactly.

Brock: You ran?

Ben: One day for every mile that you ran. It’s a pretty good rule to

follow but a lot of these people are not really pulling out all the

stops so to speak when it comes to recovery. Like we actually did a

full podcast where I talked about how to recover as fast as possible

after a marathon. It was episode number 218. So we’ll put a link to

that in the show notes but a lot of the stuff that I talked about in

that episode included things like using you know, wild plant

derivatives, anti-oxidants, you know, immediately after using the

essential amino acids that I just got them talking about during

using like a topical magnesium and using like you know, the

what’s it called, the electro stimulation, to enhance blood flow,

you know, doing the massage, and just as many different cold

thermogenesis . There’s many different recovery stops you could

pull out. Same kinda stuff I did when I did my back to back

triathlons. I think you can speed up recovery a lot more quickly.

You’ve got elite athletes out there who are doing things like you

know, Ironman Hawaii like Peter Reid for example, he won

Ironman Hawaii and then he’d go 2 weeks later and win the

Xterra World Championship, the off-road world championships

and you know, be recovered just fine and he said, you know, in

between those 2 races, he would just like lay around and do

almost nothing at all. But you can definitely recover faster than 3

weeks. Now, as far as this question about, why he was able to

recover so quickly. One of the things you gotta realize is that in a

lot of these studies, they’re doing them in pretty fast marathoners

who are really beating up their bodies and you know, for example,

like the half marathon that I did in Japan, I was really sore the

next day. We took the bullet train to Kyoto and walked around

and I was like kinda hobbling and when you push your body, you

should really really feel it but don’t get me wrong. You get a lot of

people, people who don’t know the things that they could be able

to do, they could go do an Ironman triathlon and make that 17-

hour cutoff and be just fine the next day. Like you could go lift

weights the next day or do whatever and you know, a big part of

that is related to what I wrote about in that article about recovery

yesterday over on the website, Brock, because there is very little

neural fatigue, neuro-muscular fatigue, central nervous system

fatigue going on. Very little muscle tearing going on. You know,

you got a lot of slow-twitch muscle fiber utilization but not much

muscle tearing going on and when you go slow and you go at a

low, kinda easy, you know, primarily fat-burning phase, your body

recovers really quickly from that kinda stuff and that’s why you

can go aerobic day after day after day. The human body is very

very good at doing that type of thing. So you know, ultimately, it

just comes down to the fact that there’s very little neural fatigue

and very little fast twitch muscle fiber damage that happens when

you’re, when you’re keeping your heart rate low during an effort

like that. That’s kinda part of the reason that you do something

like that, like you know, keep track your heart rate and keep it 10,

20 beats below whatever your threshold is, if you’re out wanting

to go to a decently long workout but still be able to come back for

more the next day so to speak.

[0:40:11.9]

Brock: I just, I can’t help to think that he said the 2nd marathon was 5

hours and 11 minutes long. That’s a long time to be doing anything

physical. Like there’s gotta be some connective tissue breakdown

that’s going on in there as well.

Ben: Not much.

Brock: Maybe it’s…

Ben: Not much.

Brock: Really?

Ben: No.

Brock: I just, I worry more like, sure his muscles weren’t sore but like the

cartilage, all the ligaments, and tendons and stuff, they must have

suffered some, just from this sheer duration.

Ben: I have clients who I work with who have walking treadmill

stations and they walk for 8 hours a day, talking on the phone,

typing, etcetera, and they’re fine. They do it everyday, miles and

miles and miles and the human body does very very good with

that kind of stuff. So if you go slow, you really, like the human

body recovers really quickly and it really truly is. It’s like nervous

system fatigue and muscle fiber tearing that makes it take a long

time to recover and if you’re not engaging in either of those

activities and you’re just kinda moving for a long period of time,

the human body is pretty dang good at that. So you gotta, you

gotta push yourself harder than you think a lot of times to really

truly have that 2 or 3 week recovery implication so.

Brock: Alright.

Jenny: Hi Ben. This is Jenny. I was wondering, I hear you talk about

every once in a while enjoying wine with your wife Jessa and I just

have a question. How much wine do you think, like just, red wine

is okay, safe for people also for managing weight? I do enjoy a

glass of red wine here and there but I’m not sure, you know, for

say, a female. I weigh like 120, 5 foot 6, so in general, the guidance

for the listeners, how much is pretty healthy amount of wine to

have without it too much during given a week? Thanks a lot Ben, I

appreciate it and I really enjoy the podcast. Bye.

Brock: Alright, so the rule of thumb generally is, one drink per day for a

woman, 2 drinks per day for a man. And a drink being like a glass

of wine or a bottle of beer or a cocktail.

Ben: And half a drink a day for a child. Yeah. It’s about what you’re

here for.

Brock: Like an eighth for an infant.

Ben: A thimble a day for a baby. Yeah.

Brock: How about like cats and dogs?

Ben: You know, we did mention this kinda briefly a few weeks ago in a

podcast about alcohol and how it affects, it is, it’s kinda blown out

of control when it comes to the fact that people say that alcohol

will kinda make you fat when in fact the drop in triglycerides and

the improvement in insulin sensitivity that’s associated with long

term low to moderate alcohol consumption like a glass of wine a

day beats out most of the effects of like the extra calories or the

negative effects of alcohol and something like testosterone so

that’s one of the biggies, people say that alcohol is gonna suppress

hormones for example. And the negative effects of alcohol on

testosterone or even the negative effects of alcohol on recovery is

kind of grossly exaggerated and it’s exaggerated because the

studies that they’ve done on that stuff basically involves taking

people having to work out really hard and then giving them the

equivalent from 3-8 drinks during the day after they finish that

workout. And yeah, that suppresses testosterone but I mean, who

doesn’t, who is under the impression of a bender after a hard work

that’s good. Like we all kind of know that….

Brock: Everybody knows that binge drinking is yeah, that’s gonna be bad

no matter who you are and what you’re trying to achieve.

Ben: Yeah and you know, there is some evidence that it might slightly

down regulate what’s called muscle protein synthesis which

means that yeah, for maybe the hour or 2 after you finish your

hard workout, if alcohol is part of that post-workout consumption,

you might mildly decrease the ability of your muscles to recover

and grow as fast as possible. And you know, unless you’re body

building, you know, or you’re trying to squeeze every last drop of

protein synthesis out of your workout, you know, that might not

be a big of a deal. Frankly, for me, I like to have a glass of red wine

within a couple of hours after I’ve had a hard workout. It just, you

know, it’s nice. You get home, you get some dinner, you put your

feet up.

Brock: It’s very civilized.

Ben: Glass of wine. It’s very civilized. Civilized. I sit down on the front

porch in my rocking chair and drink my red wine. So yeah, alcohol

gets converted to acetate in your liver and so when you oxidize….

[0:45:05.0]

Brock: Isn’t that what you put into photocopiers?

Ben: Alcohol?

Brock: Oh no. Oh that’s acetone.

Ben: Acetone, yes. So it gets converted to acetate by the liver and when

you oxidize acetate, that takes precedents over you burning carbs

and fats and proteins from other food. So what happens is all the

junk food that people eat along with the alcohol that they

consume ends up getting converted into storage fat because the

body is preferentially burning acetate and so the bigger deal is the

type of junk food that often accompanies alcohol consumption

more than the alcohol itself.

Brock: So it’s the olive in my martini that’s the problem.

Ben: It’s the olive in your martini and also the large basket of sweet

potato fries drenched in bleu cheese dressing in side of that olive.

So a few good rules to follow, as far as alcohol intake goes is a) if

you’re gonna have a glass of red wine at dinner, you account for

the number of calories in that red wine for the calories that you’re

gonna eat during dinner. So for me, if I’m having a glass of red

wine with dinner, that is my serving of carbs so there is no kinwa,

sweet potato and yam and white rice and all this stuff that goes

along with the glass of wine it’s like the wine is the carbs if it’s

gonna be consumed along with the meal. Another really good

strategy is to try and include dry wines which are gonna be lower

carbohydrate wines, it’s actually a really good section in Tim

Ferriss’s book the, I believe it’s The 4-Hour Chef. We just gave

away a copy of that by the way over at the facebook.com/bgfitness

page where I’ve got a couple of other books coming up I’m giving

away on there. But anyways, yeah, dry wines that are low on

sugar. You could just google dry wines low sugar and find a good

list of dry wines that are lower in sugar but if she chooses lower

sugar wines that’s a litte bit better. Sweet wines are like gonna be

4-6 grams of carbs per glass. Dry wines are gonna be 0.5 to 1 gram

of carbs per glass. It’s like a dry red wine.

Brock: I know, Chauvet’s is like a slurpee.

Ben: Yeah, exactly. Yeah, that’s like the 7-eleven slurpee.

Brock: The fortified wine.

Ben: Yeah, a lot of the hard-a’s are all basically like 0 carbs like cognac

and gin and rhum and scotch and vodka and whisky those really

are pretty much like a carbs but again, you do get the acetate in

them so that’s something to think about, you just have to account

for, the calories from the food that you eat being not burned

because the acetate is being burned. So as far as the wine goes, I

have no issue with a glass of wine a day deal and that’s fine. 120

pounds, we’re talking a glass of wine being that 4-6 ounce you

know, portion of wine. I actually believe it would be 3-4 ounces is

technically considered a portion of wine which is a joke, nobody

does it. Thimble full of wine. But I wouldn’t worry about it that

much. A glass of wine a day usually would be going to relax you,

keep you happy, good insulin sensitivity benefits, lower

triglycerides, good stress reduction benefits so I’d go for it. Keep

your hands off the magnum especially if you’re 12o pounds but

know that for the most part, alcohol and the damaging effects of

alcohol on your gut or whatever is blown out of proportion. If

we’re just talking about wine, and the type of alcohol that does not

include lactins, gluten, etcetera, I think that relates to kinda our

next question doesn’t it?

Rob: Hey Ben. I just got a quick question for you. I’m currently

drinking an ale. It’s a “spotted cow” that’s only available in

Wisconsin. Actually it’s really good. My question to you is a) do

you drink any sort of beer whatsoever. You know, I understand it’s

probably not the greatest for you. I do understand that a lot of

runners, especially like the tough modern events, maybe even

some marathoners and the stuff like that, you know, they tend to

have beer associated with it in one way or another so that’s pretty

much it. I’ll leave it at that. Thank you.

Brock: He’s drinking a “spotted cow.”

Ben: “Spotted cow.” You know what, I don’t drink beer at all.

Brock: I know. I’ve tried to entice you into drinking beer and you have

resisted wholeheartedly.

Ben: Yeah. I drank beer in college. It would always feel crappy

afterward. Never really knew why. Even when I drink beer now I

just don’t feel well. You know, even when I drink the type of beer

that tends to be lower in gluten, right cause you can get gluten-

free beer, yeah and a lot of beer is made from like barley and rye

and stuff like that is gotta be slightly lower, they even had, they

even had a lot of beer that they add protein digesting enzymes to

to destroy gluten and there are companies out there like Widmer

Brewing and Two Brothers Brewing. They even use a barley

melting process with a literally enzyme preparation that breaks

down gluten peptides and it does kind of a taste a little bit

different but technically it’s a gluten-free beer.

[0:50:34.2]

And you can get beers like that and you can also buy the same

type of protein that they’re adding to that beer off of like Amazon.

You can get, you know, I’ll put a link in the show notes, but you

can get literally like gluten-digesting enzymes off at Amazon and

this would be something a lot of times, if someone’s gonna use if

they’re like gluten intolerant or don’t wanna do gluten and they

mess up, whatever. Maybe they’d go out to pizza, or spaghetti, or

someone force feeds them a baguette or whatever. You know, you

could get these digestive enzymes and save you from some of the

symptoms of gluten exposure and basically they’re these

peptidases that you take right when you consume the gluten, and

they help you just digest the gluten. And you can get that stuff off

at Amazon it’s just like digestive enzymes and it’s a certain kind of

digestive enzyme that helps to mitigate you know, cross-

contamination effects of gluten and…

Brock: So is that really the reason that you don’t drink beer then is

because the gluten in it and the way that it affects you?

Ben: Yeah, gluten messes with my stomach. I don’t feel well with gluten

and the other issue is that beer also has a lot of what are called

lectins in it and lectins are another kind of issue when it comes to

digestive health meaning that they can, they can cause digestive

distress in people who are sensitive to lectins. But most of the

research that have been done on lectins has been not really in the

human digestive tract but in fact in vitro and test tubes and stuff

like that. And that’s why sometimes, the paleo community tends

to blow some of this out of proportion like telling people not to eat

any grains like kinwa or rice or buckwheat or oats or rye or barley

or millet or corn and all that stuff would just be like off the list in

like a paleo diet when in fact if it’s properly soaked and sprouted

and fermented, and treated correctly a lot of that stuff isn’t bad for

the digestive system and frankly I eat all of those things in limited

amounts, but I find that in beer, that is one of the compounds that

really just leaves me with the farts and bloating and I just don’t

feel well afterwards and so for me, I choose more of what would

be considered kinda like like the paleo type of alcohol so I when it

comes to alcohol consumption, yeah, I am paleo. So as far as the

type of alcohol that would be considered okay when it comes to

somebody who has like a sensitive stomach or somebody who’s

trying not to damage their gut. Some of the better ones to drink

would be vodka, specifically vodka that’s distilled and made from

potatoes or fruit, saki, like the rice wine and base saki which I had

a lot of actually in the past week. Jessa and I punished off an

entire bottle of saki while we were recording this week’s premium

podcast for the app so if you listen to that, you get a little bit of

saki-filled humor in that podcast.

Brock: You might have a little bit a buzz from listening to it.

Ben: That’s right, you know, you get the saki fumes coming through

your mp3 player. Red and white wine, again I encourage people to

drink the dry, lower in sugar wine varieties as far as that goes.

Rhum is basically made from distilling fermented sugarcane juice

or sugarcane by-products like molasses so rhum would also be

okay if you’re really not wanting, you know, lectins and gluten and

stuff like that. Whisky is made from distilling fermented grain

mash which includes barley and malted barley and rye and malted

rye and wheat and corn and so if you’re trying to avoid those type

of things, whisky would be out of the picture, bourbon, kinda for

the same reason, cause that’s primarily made of distilled corn but

also in some cases wheat and rye and malted barley. So whisky

bourbon, scotch, for the same reason would also be one that’s out,

gin is typically made from barley or corn or wheat. So if you’re

trying to completely kinda like heal your gut, or get rid of the type

of gut-irritating compounds in the alcohol that you drink, whisky,

bourbon, scotch, gin, and beer would be out.

[0:55:02.8]

And the ones that would be okay that are either made from grapes

or fruit or in some cases rice or garvey would be tequila, that

would be okay, brandy which are made from grapes should be

okay. Cognac would be okay. And then….

Brock: If you’re a 75 year old woman.

Ben: and then wine would be okay. So those would be kind of the ones

that would be more friendly to your gut if you’re trying to drink

alcohol and just like take care of your gut as much as possible. So

there you go.

Brock: Now what about the anti-inflammatory properties that they found

in beer? You think that’s why they have it at the finish line of a lot

of races?

Ben: Sure, it’s got a lot of polyphenols in it. It can certainly have some

pretty decent anti-oxidant properties but let’s face it, you know, so

can a pomegranate. So you know, and a pomegranate doesn’t have

lactins or gluten derivatives or any you know, proteins that might

potentially cause an auto-immuno reaction or allergenic reaction

in some folks so yeah. Beer does have its good properties but you

know, for some people, it just doesn’t do that hot for the digestive

system. And I think it depends too on you know, like if you look

into, wheat and a lot of these modern grains, the way that we

treat them now prior to their use is much different to the way they

used to be treated you know. There’s a guy named Joel Salatin

who’s got a lot of good information out there. He’s kind of a

sustainable farmer and he has some really good, heard him talk. I

think he talked at the google, a recent google event. If you just go

google Joel Salatin…

Brock: Isn’t it how you break the internet?

Ben: Polyface Farms. Polyface farms as p-o-l-y-f-a-c-e farms, he talks

about how wheat and the way we treat it now where it’s just like

fast-processing bread for high-yield crops, etcetera is just much

much different animal than in the past when grains were very

valuable, they were fermented for long periods of time and you

know, soaked and sprouted before being used to create things you

know, and in many cases it depends on how the wheat was treated

before it was made into whatever the compound it is that you’re

eating like bread or beer or whatever. So that’s important too, to

realize you know, the starting compound that you’re drinking

from can make a big difference and frankly, it’s been so long since

I really had beer much that maybe there are certain beers out

there you know, like these newer beers that are made from better

forms of wheat that have been soaked, sprouted, and fermented

that I’ll probably do okay with that kind of beer but I just hadn’t

been gotten back into beer cause I’m still still working my wine

and saki pretty hard and diggin’ that so. There you go.

Brock: Fair enough.

Jose: Hi Ben, hi Brock. My name is Jose and I’m in the UK. My question

is about dry skin. I suffer from very dry knuckles and my scalp

and also my eyebrows. It seems to come and go, sometimes

everything is fine, like right now and in other times, it flares up

and I’ll have big chunks or big flakes coming out of my scalp and

very dry skin on my hands and red blotches around my eyebrows.

I heard in one of the previous podcast that water, it can be quite

harsh to shower for even just 5 minutes because of the fluoride.

I’m interested to hear your thoughts on ways to manage this kind

of affliction through supplementation, diet, and maybe any

external thing too. Many thanks for this podcast, for the great info

and for the entertainment.

Brock: Well this sounds like classic psoriasis.

Ben: Psoriasis.

Brock: Oh is the p silent?

Ben: Yeah. By the way, psoriasis responds really really well to an auto-

immune diet. If any of you can google auto-immune diet and

helps a ton with that. I have a client who I’m working with who’s a

an Ironman triathlete right now who has psoriasis issues and I’ve

got him on a full-on auto-immune protocol and he’s doing really

well with that.

Brock: Psoriasis.

Ben: Yeah, with psoriasis. But basically, stop it.

Brock: I’ll stop, sorry.

Ben: Fluoride. Fluoride can damage you skin. Jessa and I did a big

podcast, I’ll link to it. It was, back in the day, Jessa and I did a

podcast called The Fluoride Deception. You should go, we

interviewed the guy named Paul Connett, a fascinating interview

about fluoride and some of the damage that fluoride can do. So I

won’t get into that right now in terms of the damage of fluoride

and everything that it’s associated with but it certainly can cause

some, some dry skin issues. So dehydration is what can cause your

skin to become dry and wrinkle.

[1:00:06.6]

And when you get industrial fluoride, like sodium and silica-based

fluoride, they’ll add to a lot of water supplies, industrialized water

supplies what happens is a lot of times you’re going to damage

collagen and also get less hydration simply because water that has

sodium and silica added to it is absorbed less quickly by your

cellular structures. I’m reading a fascinating fascinating book on

water right now, by the way it’s called “Fourth Dimension of

Water” by Gerald Pollack, the University of Washington

researcher. Amazing!

Brock: You are such a nerd.

Ben: It is really an amazing book when it comes to the nitty-gritty of

water and how we know so very little about water and what affects

it and the way that cells kinda eat it up and not eat it up or drink it

up, more specifically. Anyways though, fluoride can damage your

body’s collagen and collagen is a protein that is produced in cells

to form fibers. They give structural support to skin and tendons

and ligaments and muscles and you know, it also helps to build

bone and teeth enamel and anything like that but fluoride

disrupts the synthesis of collagen and actually can mutate

collagen molecules and results and not only issues with the

mineralization of the skin but also enhance things like wrinkles as

well as decreased bone and tooth collagen. So fluoride can be a big

big issue when it comes to your skin health. And you can filter out

fluoride, I mean you can not only avoid products that have added

fluoride like most commercial toothpaste and dental products and

fluoridated bottled water, even softdrinks and commercial milk

have fluoride added to them but you can use like a reverse

osmosis filter or a whole house what’s called a whole house

fluoride filtration system and those are kinda spendy, those are

gonna cost you, you know, a couple of grands to install a whole

house fluoride filtration system but if you really want to avoid a

lot of nasty things fluoride can do to your body, including that

skin issue, it would be prudent. We’re lucky enough here in

Spokane, Washington, they don’t fluoridate our water supply

which I’m very happy about and I don’t feel that the government

should be fluoridating water simply because there’s not enough

evidence to show whether or not it’s safe for you and one of my

fellow podcasters, the nutrition diva, Monica Reinagel, recently

did a good podcast on fluoride and you know, she kinda came to

the same conclusion that I came into and that is that short

fluoride may have some benefits specifically in terms of its ability

to get rid of like your teeth what do you call them, cavities and but

that’s not the reason for us to, for us to require the government to

add it to miniscule water supplies. If you wanna avoid cavities,

you should have the choice whether or not you wanna use fluoride

to do that and you shouldn’t have to be subject to have it added to

your water so I say….

Brock: If it’s anything, really you can’t remove fluoride from the water

using those cheaper filters like a Brita filter or one of those under

the sink charcoal filters, it doesn’t even touch that.

Ben: Yeah, exactly. You have to use a good good filter like reverse

osmosis or you use a structured water filter, that’s another option

and that’s simply structures….

Brock: But the government’s saying they’re trying to save you money in

dental bills but you end up spending all of your money on these

fancy water filtration systems and it’s like very counter-

productive.

Ben: That’s right. The dam…. Let’s have a coup. Let’s get our muskets

and go to war. Anyways though, a good worth are beautiful teeth.

The podcast that Jessa and I did on fluoride goes way way in

depth and we interviewed a guy named Paul Connett who wrote a

book called the Fluoride Deception. Listen to that podcast cause I

go way more in depth about that. We actually got a bunch of angry

emails from like dentists and stuff after we did that episode. It’s

kinda funny. But I’ll put a link to that one in the show notes so

check that out and yeah, that’s the deal with fluoride and then

also, you may need just to do a little bit of a detox and I’d

recommend there’s a product called Metal-Free that’s made by Dr.

David Minkoff who has been on this podcast before. He has a

Metal-Free detox supplement and it maybe prudent for you to go

through about 30-60 days of that to at the same time that you’re

getting a fluoride filter put in and kinda decreasing the amount of

fluoride in your diet so….

Kyle: Hey Ben, it’s Kyle from Skora. My question is pertaining to blood

glucose about training. I tested my glucose levels during a fasted

easy run this morning and prior to the run, my level was

88mg/dL.

[1:05:05.4]

The average during the 45-minute run was 98mg/dL. So my

question is, is there an optimal blood glucose level for running

and how would I go about finding mine? I would like to

experiment with pre-workout, pre-race nutrition and different

fueling methods while running at 5k to half marathon pace so if

you have any suggestions for me, I would love to hear them,

thanks.

Brock: Now if anybody’s watched the gear review that I did for the app,

Kyle is the reason I actually said that the customer support at

Skora running shoes is so good ‘cause he’s an awesome dude.

Ben: Yeah. Kyle Kranz, he’s the mastermind behind Skora shoes. That’s

my shoe of choice. Have you tried their minimalist shoe? The one

that’s like the vibram except the funky looking chimp toes?

Brock: Aren’t they all minimalist? ‘Cause I’ve got the Form and the Vibe I

think it’s called.

Ben: I think it’s the Vibe. It’s one that you can really fold in half, sweet

shoe. Sweet shoe. Check them out, skorarunning.com. Full

disclosure, I actually get free shoes from Skora ‘cause I’m

sponsored by them but…..

Brock: You get free ones? I just get a really good discount.

Ben: I get free ones, yeah but yeah. But they’re awesome awesome

freakin’ shoe.

Brock: But it has nothing to do with workouts asking …..

Ben: It has nothing to do…. It could, maybe you got sugar in your

shoes. So he tests his blood glucose….

Brock: Sugar-foot Kyle.

Ben: His blood glucose went up by like 10 points while he was running.

Well first of all, yeah, it’s gonna happen because when you run

you produce cortisol and cortisol causes your liver to dump out a

bunch of its glycogen and amp up your glucose levels. You can run

from the line or whatever or so. Totally normal for blood glucose

to go up when you’re exercising even if you’re fat adapted or

metabolically efficient or whatever your blood glucose is still

gonna go up a little bit when you run. There’s no established lab

values for how high it’s gonna go but in most people, you’re gonna

tend to see values anywhere from 80-100. Now if it goes up above

140, that’s a really really bad sign, that means you’re probably

very very insulin insensitive and you’ve got, you know, some

diabetic issues. If it’s dropping below 70, you’re usually getting to

the point where even if your ketones are high, your blood ketones

are high and you’ve got lots of fatty acids to burn your blood

glucose is just too low for function whatsoever. So you want it

between like 70 and 140 basically. So it’s a pretty big range.

Brock: That’s pretty big.

Ben: Yeah, but it’s always gonna go up when you run and there’s no

actual parameter that says exactly how high your blood glucose

should be in your running. How the heck are you even taking your

blood glucose while you’re running?

Brock: That what I was wondering. While you’re running. He said like the

average during the run was 98, that’s awesome fancy tricks.

Ben: Yeah, I would be focusing on your running more than taking your

blood glucose. While you’re running.

Brock: As well as doing probably a lactic acid test or you just sort of like

slow down or stop for a minute or just take a measurement.

Ben: Yeah. Exactly.

Brock: Get back at it.

Ben: Either way though, no established value. Great question. It is

gonna typically gonna go up from 10 to 20 points though in most

people. As far as experimenting with different food and fueling for

a 5k to a half marathon like Kyle says, really, fueling is pretty

blown out of proportion in terms of its importance for that kind of

stuff. 5k to 10k you’ll need…

Brock: you mean for that distance.

Ben: Yeah for that distance, you don’t need anything at all for a 5k to

10k. For a half marathon, you’re just barely approaching the point

in a half marathon where you’re going to deplete carbohydrates

stores. So you can go out and do a hard half-marathon on nothing

at all. I mean, you can roll out of bed and do a hard half-marathon

on nothing at all. Now you may start to feel a little blah towards

the end of that race if you’re taking more than 2 hours to do a half

marathon, you probably are gonna be getting close to the point

where you gonna wanna fuel during that event. But as far as what

to take in, you know, I’m personally, what I used to say for half

marathon distance was about every 5k, you slam a gel or so just to

keep your blood glucose levels up so that your brain is getting that

message that it’s got some fuel onboard and it can keep pushing

hard so you’re basically decreasing your rating of perceived

exertion and then my advice kinda evolved once I found out that

amino acids could help that happen even more. I’d say, “Okay, use

a gel at the 5k, at the 10k and at the 15k mark of a half-marathon

but use one of those gels that has amino acids in it” like roctane or

excel gel or something like that. And then I got into this whole

phase. Now I’m into just avoiding sugars in general and try to stay

more fat-adapted so I’d do exactly what I do. Like when I ran my

half marathon during this last half-Ironman, I’ve got an

ergonomically designed run flask, I use one from Nathan Sports

called the vapor. It rocks. Like you….

[1:10:24.2]

Brock: The little one that fits in your hand.

Ben: Yeah but it’s 10 ounces so you can, I mean, you can get a little fuel

in there. I put 2 packets of the Ucan SuperStarch in there. I put

one shot of the X2 Performance in there which is the d’ribose

rapid ATP replenishment blend and then I put a shot of vespa in

there which is the hornet wasp extract. And that’s it. And I run

with that stuff and just sip, take a quick sip of that every 2 or 3k.

That stuff’s magic like that’s a really really good cocktail right

there. And you can get the Nathan Sports Vapor flask off at I think

I got off at Amazon. You put the 2 packets of Ucan in there, a little

bit of Vespa, and then 1 shot of X Performance, top it off with

water, shake it up, you’re in your half marathon with that, you’re

golden and just again, you sip it every 2 to 3k. Since you’re not

gonna get dehydrated during half marathon anyways, you’re not

gonna need water or anything if you using that ‘cause you’re

getting trace amounts of water from the liquid that’s in that flask

and yeah. Stuff burns clean. Some people find that Ucan

SuperStarch gives them farts after the race. I figured out how to

mitigate that too. Just take a couple of activated charcoal caps

right after you finish. And like one cap of activated charcoal has a

surface area of an entire football field and it just eats up any

starch that might be left in your stomach to ferment. Zero gas. So

that’s the way you do it. That’s what I do.

Brock: So if Kyle wanted to use that during the race, is there anything in

particular he should be fueling with before the race?

Ben: No. Just your typical meal like 2-3 hours prior. If you really want

to upregulate that fatty acid utilization, your pre-race meal is like

SuperStarch. You can do a couple packets of that. I didn’t, when I

went to Japan, I did not bring enough SuperStarch so I had

enough to use on the bike and on the run. So on my pre-race meal

I literally just had a cup of white rice and that’s it. And you know,

really, it’s what you have for dinner the night before and the week

leading up that’s gonna have your energy levels topped off, not

really what you have the morning before. So it’s more important

to just start the race and have a little bit you can take in during so.

Brock: Gotcha.

Yessica: Hi Ben. My name is Yessica and I have a frustrating situation right

now. My daughter was recently diagnosed with MRSA in the ear.

She’s been fighting current ear infections for the past 3 months

and no antibiotic was able to remedy it and so finally we just

found out last week that it’s due to the MRSA and fungal growth

in her ear and of course the fungal is due to all of the excessive

antibiotics she was taking and so I’m so glad I stumbled upon

your website and others as well as far as natural remedies and I

am definitely going to do all of those things. I thought I just

wanna thank you for your post and sharing with people because as

a parent myself, my daughter is only three, it is so, it is just so

scary to find out something like this and so I’m really happy that

there’s resources out there like this one that give you the real deal

on how to get to the root of this cause because I’m not big on

antibiotics either. So anyways, best of luck to you and again, thank

you for this great, wonderful post, and if you have any further

recommendations, that would be great. Thank you so much. Bye

bye.

Ben: Yeah, I’m glad that stuff helped. I still have my leg up, some nasty-

ass scars still on the back of my leg from the golfball-sized holes.

You know, I used a little bit of a special kind of oil called

helichrysum oil that really helped to decreased kinda like the

purplish redish scars that merfa.. MRSA. Merfa. Isn’t that Papa

Smurf? But the scars that MRSA or Staph could give you. Nasty.

So helichrysum oil can help a little with the scarring but as far as

actually controlling MRSA, I stand by what I found when I had to

figure out how to control this stuff naturally in both myself as well

as to keep my kids from getting it. You know, when I was going

through that gorey gorey MRSA issue, and that was basically

essential oils.

[1:15:08.0]

So I used essential oils basically an anti-fungal blend and anti-

bacterial blend. And the anti-fungal blend was basically like

cinnamon and black cumin and thyme and geranium and

eucalyptus and oregano. The anti-bacterial blend was like nutmeg,

thyme, rosemary, there’s some pine extract and stuff in there. And

I didn’t mix all that stuff together. I just, I got them straight off at

brand or a website called Be Young Essential Oils. I believe it’s

beyoungeo.com. They actually have a MRSA blend they sell. You

take, it’s like the anti-fungal, you take in the morning, the anti-

bacterial you take in the afternoon or the evening. You can mix

that with with diffusion of an actual diffused essential oil of

lavender and tea tree and rosemary and sandalwood oil and you

can use like a like a cold or hot air diffuser to diffuse that

throughout your house. I get that stuff from Mountain Rose Herbs

which is a site that sells really good high quality stuff when it

comes to oil. And then you know, basically you make sure that

when you’re cleaning your house, you use some oregano oil added

to whatever house cleaner that you’re using like for our home

disinfectant, we use lemon essential oil with some thyme essential

oil. We put a little bit of oregano in there and then we add that to

equal parts of vinegar and water and that’s like our household like

counter-top cleaner etcetera. And the reason why essential oils

work so well is because they break down cell walls of a lot of this

staph and MRSA without creating resistant bacteria which you get

if you’re using antibiotics. So I’ll put a link in the show notes to

you know, basically the blends I was using for myself and for my

kids when I had to kinda get this stuff completely destroyed and

out of the house but essential oils are really the way to go when it

comes to this stuff. I did all the research on this. I got all written

down on this article, the article is called “How Safe Are You From

This Creeping Killer That Lives in Gyms” but it’s basically got

everything in there that you need to know when it comes to

essential oils for controlling MRSA and staph so I’m glad that

what I had on there so far is helpful Yessica and I stand by those

recommendations. I wouldn’t add anything to them. So I’ll put a

link to that in the show notes.

Brock: That Be Young company actually makes the toothpaste that I use I

think you use it as well, the charcoal powder toothpaste so if

anybody’s looking to avoid the whole fluoride thing from a few

questions ago, you can go there too and pick up their charcoal

powdered tooth powder.

Ben: There you go. And yeah, clean teeth, no MRSA, that’s sexy right

there.

Brock: Clean teeth but a really dirty sink.

Ben: There you go.

Brock: It’s kinda gross, actually.

Ben: Yeah, it is black. So.

Todd: Oh hey Ben, this is Todd. A little bit skiing here in Georgia. I just

listened to a recent podcast and Brock was talking about the most

popular episode on iTunes being the hair loss one. In relation to

that, another question that I have. What do you recommend for

reducing gray hair or at least slowing it down? Thanks very much.

Bye bye.

Brock: Alright Todd. I think we’ve now got our new number one for the

next album.

Ben: There you go. And by the way Brock, working folks get that album

if they…..

Brock: They can go to iTunes and look for Ben Greenfield Top no, Hot

Topics Volume 1.

Ben: Hot topics. Hot.

Brock: Or just go to bengreenfieldfitness.com/243 and there’s a nice

picture of Ben doing a goblet squat and a link right to iTunes.

Ben: There you go. Dude, there’s actually pretty much no evidence that

there’s any diet or herb or supplement or product out there that

can reduce or reverse gray hair. I’ll start with that.

Brock: Alright so. Never mind what I said about our next number 1 hit.

Ben: So, basically your hair color is produced by these tiny hair

pigment cells within your hair follicles. They are called

melanocytes and when you get older, melanocytes you know, the

production of those is gonna gradually decline until they stop

making new pigments. And so new hairs are gonna grow in

without pigment and that’s gray hair. So some things can

accelerate your loss of those melanocytes and those would be the

same things that would accelerate aging in general. Some of the

biggies would be any thyroid issues that’s been linked with

premature gray hair so you take care of your thyroid, you make

sure you consume foods that are gonna help support thyroid

production and get your iodine, your selenium, you know, have

liver now and again, you know, that type of thing. Vitamin B12

deficiency which is frankly a big issue in athletes and also vegans

and vegetarians. Vitamin B12 deficiency anemia is basically

another thing that could really affect your aging and speed at

which you age so that’s another thing that I would focus on, would

be fixing any thyroid issue, fixing any Vitamin B12 deficiency.

Cigarette smoking is linked to premature gray hair but I don’t

think too many people are listening to the Ben Greenfield Fitness

Podcast with their pack of marbles shoved up their sleeve. And

you know, in traditional Chinese medicine, premature gray hair,

meaning getting gray hair earlier in life is usually related to

kidneys. They relate that to the quality of blood and the strength

of the kidneys and so there are certain foods in Chinese medicine

that are supposed to help with the blood and the strength of the

kidneys and again, I’m drawing a pretty big parallel between that

and gray hair but I’m just saying that in Chinese herbal medicine,

kidneys and hair are inter-related. Interestingly. So some of the

things that support the kidneys that they’ll use in like Chinese

medicine one would be nettles. Another is wheatgrass, any

seaweed or seaweed type of derivative would be another one.

There is one compound in general that I’ve, I mentioned it a little

bit when we were talking about stem cells and repairing the body

using stem cells and the difference between oral stem cells and

injectable stem cells and one of the things I mentioned that can

really really help if you’re not gonna get like a stem cell injection

to help repair a joint but instead wanna choose like oral stem

cells, which are, would be another potent anti-aging protocol

would be phytoplankton. And you can actually consume

phytoplankton. I have a few bottles of phytoplankton. I’ve been

kinda experimenting with using it, it doesn’t taste that bad, it just

tastes like really really concentrated seaweed and you put a few

drops underneath your tongue and hold it under there for 30, 20

seconds then you just wash it down with a cup of water but there

is a phytoplankton…..

Brock: So you don’t have to like suck it through your gills then?

Ben: No. No, you’re not to suck it through your gills.

Brock: Okay.

Ben: You don’t have to turn yourself into a whale and get somewhere

around the ocean. Phytoplankton. There’s a brand called Oceans

Alive that’s really good. They get it from this phytoplankton

facility, its like over in Spain or Italy or something like that. The

way it’s derived is super duper high quality as a matter of fact, it’s

such high quality stuff, I’m considering like actually private

labeling it and making like a kinda Ben Greenfield Fitness kinda

brand in a similar way I have a Ben Greenfield Fitness Oil of

Oregano Blend. But yeah, it’s phytoplankton. I’ll link to it in the

show notes. You can get off at Amazon, it’s called Oceans Alive

Phytoplankton. But that stuff may help and again, like, I’m not

basing this off any evidence or anything at all, I’m just basing it of

like what ayurvedic medicine, Chinese medicine says is the link

between kidneys and the blood health and gray hair but that

maybe something to look into as well. Another really really good

book on ayurvedic medicine on ayurvedic body typing, on kind of

eating according to your ayurvedic type, if you really want to get

into the ayurvedic medicine thing is that book called “Mind, Body,

Sport” which I already recommend just based of the deep

breathing protocols that you learn in that book, that’s the one

written by John Dugard who we have in the podcast but he also

has an ayurvetic type of questionnaire in there that helps you to

figure out like what your type is and what kind of foods you may

wanna include like which foods and herbs may help you a little

bit, to strengthen your kidneys, to strengthen your blood. That’d

be another one to look into would be that Mind, Body, Sport book

but as far as gray hair goes, like if it was me and I was getting gray

hair, I would at least try to increase like seaweed phytoplankton

and chlorophyll consumption. I would make sure that I’m getting

lots of Vitamin B12, make sure that you’re testing your thyroid or

ensuring that you don’t have any thyroid issues, if you do get

some iodine, get some selenium, get some thyroid extract in there

or some liver and those are some of the main things I’d go after

when it comes to gray hair.

Brock: I’d go after a really sweet suit from the 60s and just rock that

whole Roger Sterling thing.

Ben: Boom. Or a wig. You could do a wig. Toupee. Toupees and

phytoplankton.

Brock: That’s the name of this episode.

Ben: There you go.

[1:25:01.3]

Davynavy: Hey guys, Davynavy here. Since I have these underwater

headphones which I really like to listen to, could you put together

some swim coaching audio? Some ideas I had were different

cadences, working your way up to minimalist training techniques

to half Ironman, full Ironman paces. Throw in maybe some

different technique points and some good music supplied by

Brock hopefully and just kinda some program workouts to put

into the minimalist training mix and help improve both technique

and stamina. I could sure use them in my clients and thanks very

much. Love the podcast guys.

Ben: Alright. Well, I would…..

Brock: It’s a great idea.

Ben: I would love to do a swim coach audio except they already exist.

And I know this podcast is starting to get a little bit long cause it’s

been a while since we had a podcast so I’m just gonna, I’ll put

some links on the show notes for you man but this stuff already

exists so first of all, SwimSmooth, which is my favorite source of

swimming equipment and swimming books and swimming DVDs

and pretty much anything they say about swimming I follow like I

don’t do total immersion and I’m like a horse with blinders when

it comes to swimming advice so like SwimSmooth. SwimSmooth

workouts are the workouts I use with my athletes, they’re the

workouts that I use myself. Go over at swimsmooth.com. They

have an mp3 track that you can download and it’s simply a stroke

per minute track. You can get like a 70 strokes per minute track,

an 80 strokes per minute track, 60 strokes per minute track,

whatever. And it just plays that track through your underwater

mp3 player and its not music but it at least teaches you how to

maintain a high stroke rate or a paced stroke rate which is a huge

huge issue in most swimmers. Their stroke rate is highly variable

or else it’s too slow ‘cause they learned how to do that stupid like

graceful glide….

Brock: Glide, glide, glide.

Ben: Yeah. Like if you learn using total immersion that’s usually an

issue which is great if you wanna have a nice long relaxing stress-

relieving swim but it doesn’t make you fast. So SwimSmooth has

some mp3s. There’s another company called H2o Audio and they

teamed up with Natalya Kofman and they made mp3 workouts as

well. So we’ll link to those in the show notes. That was a while,

that they did that but I think it was iTrain was the company that

they teamed up with to do downloadable swimp3 workouts for the

H2o audio player which is like an underwater mp3 player. And

then the last one, the one that I would recommend that I think is

pretty cool is this one called Swim Faster with Ray Gibbs and

that’s over at audiofuel.co.uk and that actually starts off like a

slow cadence, it warms you up and then it brings you gradually in

the high cadences. It’s got coaching, it’s got music, it’s got music

set to the right beat to match and to kinda drive the correct stroke

rate, it’s got cool down. They’re anywhere from 20-40 minutes

long and those are called swim faster and those are pretty cool

too. They do them for like bike and run as well like if you need

work in your cadence and you pasting, those over at audio fuel so

I feel no pressure here to reinvent the wheel and go record my

own mp3 tracks. Although you know, a lot of people don’t know

this but I recorded like a bunch of workouts, it’s like 10 different

workouts you can listen to, like fitness workouts and running

workouts and cycling workouts….

Brock: For the paired device.

Ben: For the paired device. So I’ll put a link to that in the show notes.

There’s no underwater workouts in there but the PEAR is this

little like, it’s like an audio player, well it’s not an audio player,

you hook your mp3 player up to it and then it lets you download

workouts so I got weight training workouts and fat loss workouts.

PEAR had me record a bunch of stuff and I just like ran out of

time to record workouts ‘cause I was taking a long time but I got a

bunch like when you buy a PEAR. it comes with a bunch of free

workouts from me so.

Brock: Cool.

Ben: We’ll put a link to that I the show notes as well. So you can check

out the PEAR and that’s not an underwater device but that’d be

another cool way to go so.

Brock: Awesome.

Ben: So there you have it. And hey.

Brock: Unfortunately, none of those feature any of my sweet tunes.

Ben: That’s right. None of Brock’s.

Brock: So you’d have to download one of my albums and play it through

the PEAR while Ben is giving you instructions. And there you go.

Ben: You mean like one of your, like one of your music albums?

Brock: Yeah.

Ben: Like your banjo?

Brock: Yeah, one of my blue grass banjo solo albums. I don’t have one of

those.

Ben Do you have your banjo in the room with you right now?

Brock: I don’t.

Ben: Oh, I was gonna ask you to play it while I read this iTunes review.

[1:30:02.0]

But we got a review on iTunes. By the way, everybody who leaves

a review, if you leave a review on iTunes and we read it in the

podcast, we send you cool stuff. Like we….

Brock: Sweet stuff.

Ben: I don’t remember what I sent the last but usually I’ll send you like

books and supplements. I’d just put, basically like I go into my

office, I get a bunch of stuff and I put it in a bag and I send it to

you. So if you….

Brock: A care package.

Ben: Yeah. It’s a care package. So if you leave an iTunes review or

ranking on iTunes, we take care of you. Bigtime. And what you

should do….

Brock: Well if you leave it, we read it.

Ben: Alriight. So I’m gonna read this from Jordadog and Jordadog says

the title of the review “The Great Paradigm Shift” and it says the

paradigm shift in healthcare is definitely reaching a tipping point,

Ben Greenfield podcast will provide instrumental, will prove

instrumental in helping this along. What a wonderful way to leave

a legacy in life someday by helping this great cause. Being a

healthcare provider, I consider information glean from listening

to this podcast truly akin to quality continuing education hours in

any healthcare profession and I would really like our state

organization to consider adding Mr. Greenfield and company

meaning Brock to a future Fall conference. Keep up the amazing

work guys.

Brock: I like that idea.

Ben: I like it except for making the Ben Greenfield Fitness continuing

education for healthcare providers. I think that would probably

be…..

Brock: Be a lot of work….

Ben: A pretty big mistake. Just because I doubt a lot of healthcare

providers for making recommendations to their clients to drink

less bourbon and drink more vodka and saki. But we’re good.

Brock: But they should be.

Ben: I thought it was a nice review. So….

Brock: yeah.

Ben: So there you go.

Brock: It didn’t warrant a silly voice which was a bit of a letdown.

Ben: No silly voice. Maybe next time.

Brock: You should have given me warning. I’ll keep my banjo handy next

time.

Ben: Next time you have your banjo handy but Jordadog, we’re going

to send you a care package if you hear your review read, then just

send us an email ben@bengreenfieldfitness.com and we’ll take

care of you and for anybody else who wants to spread the love….

Brock: Spread the love.

Ben: Go to bengreenfieldfitness.com/love and we’ve got a little surprise

from you over there so go to bengreenfieldfitness.com/love and

you can also check out the brand new bengreenfieldfitness.com

design when you do that and yeah. That was kind of a marathon

podcast.

Brock: It was a little bit but I think we owed it to the people after

skipping last week.

Ben: We owed it to the nice folks in podcast land.

Brock: And the questions are getting out of control you know. Anybody

who’s still writing in questions be prepared to wait like a year.

Ben: Yeah.

Brock: Cause we’ve got so much of a back log of audio questions and they

just get precedents over the text ones so really, unless you’re

willing to speak, you’re gonna wait a long time.

Ben: Just be a loyal listener 'till 2015 and you’ll hear your question gets

answered. And we’ll, Jessa and I by the way also have been

answering questions on the podcast on the app to you so if you go

to bengreenfieldfitness.com/app remember, a bunch of that stuff

is locked but if you get the premium version, which is the

enormous price of $9.99 a year, then…..

Brock: We must be crazy.

Ben: That stuff too. So there’s Brock doing his used car salesman…..

Alright folks. So I think that about, that about wraps it up, and

remember to sign up for the Thailand triathlon training camp. If

you wanna live it up this year….

Brock: Sawatika.

Ben: Go to bengreenfieldfitness.com/love

Brock: Arigato.

Ben: Arigato. Arigato.