In this episode of the ATP Project – Matt and Jeff present one of the interviews from the recent SpartanUp media fest from lake Tahoe – In this episode, they Interview Ben Greenfield, the infamous voice behind the podcast “Ben Greenfield Fitness”, athlete, fantasy fiction writer, and all-round health nerd. There is no doubt that his accumulation of titles makes him one of the most knowledgeable and interesting health advocates in the world… we hope you enjoy the quirky topics discussed in this episode!
Speaker 1: Can I guys, Jeff and met from ATP science. We’ve got a personalized health summit that we’re doing at the gold coast convention center on November 2nd and third. Matt, what is your personalized health summit all about? Well basically what we’re going to do is we’re going to help you find out where you’re at, you know, go through your symptom picture questionnaire, find out what your particular health priorities are. And then over a couple of days we’ve got some great guest speakers coming from everywhere, all over Australia and the world. And we’ve got Richard Crider coming over the expert on career team of the ISS in, yeah, yeah. He’s the head of the international society of sports nutrition and works with Texas university, man of the NFL and the American military, those sort of people. So some great knowledge, grandfather of creeds and actually one of the ones, yeah, he’s smart.
Speaker 1: Smart guy. Yup. Yes. I that Simon Hill from plant proof. Excellent. We had them both event camp and camp undone. We’ve got James Newberry, Kara saunas on, don’t forget, we’ve also got a list of Lambert as well as Suzanne, where and where, I mean he’s capable of getting people out of wheelchairs and probably worth a mention. So it’s really going to be something that’s a bit special and you’re going to be able to follow on with your own questionnaire so that you, when you’re listening to the information, you’re going to be able to effectively help to diagnose your issues or your areas and things that you want to be able to work on. So, and at the end we’re going to get all of these guys together with a big panel for a massive Q and a section. You’re going to be able to break out into electives and ask questions and learn specifically about, you know, different, you know, different areas that these guys are experts. And so it’s, it’s something pretty, pretty different, pretty exciting and yeah, we’re looking forward to it. Yeah, I can’t wait. Yeah. All right, well jump online to ATP health summit.com it’s ADP health summit.com where you can actually learn more. So Matt, Tori, see you there. So then the second and third,
Speaker 2: welcome to the ATP project, delivering your Reverend truth about health, aging, performance, and looking good. If you’re sick and tired of being sick and tired, ready to perform at your best or somewhere in the Twain than sit back, relax and open your mind as Jeff and Matt battle the status quo and discuss everything health related that can make you get up.
Speaker 1: As always, this information is not designed to diagnose, treat, prevent, or cure any condition, and is for information purposes only. Please discuss any information in this podcast with your healthcare professional before making any changes to your current lifestyle. Stay tuned. The ATP project is about to start. Welcome to the ATP project. You’re with your host, Matt and Jeff. And today we have with us Ben Greenfield from Britain. Ben Greenfield fitness. Make great to have you on. You’re fresh off the mountain, so thank you so much. Yeah. What you’ve, what have you just competed in?
Speaker 3: I don’t even know. I was just following science to the top of a mountain where it was cold. Yeah. Windy. Yeah. And there were little snowflakes coming down already and yeah, it was the, so they, they do like a VIP executive challenge, like the CEO. And so it was about nine and a half ton miles of, of obstacle course racing. It was basically just like up to the top of the mountain and back down. Yeah. Just you know, sandbags and barbed wire crawls and monkey bars and the hole a couple of couple of hours out there. Yeah. And I almost went burpee free, you know, I got the spear and I in the tire, but there’s this thing called the twister and it’s like you hang upside down, you go through these monkey bars, that twist, and then you transition off to more monkey bars, then back into the twisting monkey bars.
Speaker 3: And I was like three feet from the, from the bell, you’re supposed to ring and I F fell off. So I did a pretty good, that is basically, if you mess up, if you mess up on any obstacle, you gotta do 30 burpees, which adds up because even if it takes you like two minutes to do the burpees, you might go from running like a seven and a half minute mile to seven 45 or whatever because the burpees Terry out and stuff. Yeah, yeah, exactly. Yeah. Well let’s try having you on the podcast night, I mean obviously big fan of your work, w we’ve been looking at your stuff, especially around your fitness and your education. But Ben, for, for our listeners that I’m familiar with you, do you want somebody to give a bit of a rundown on how you got into the industry? You know, you started out in, in triathlons and a, is that what you started or started off in, in tennis and tan.
Speaker 3: Played tennis in college. Yeah. And I started a exercise physiology and biomechanics at, excuse me, university of Idaho. I’m burping up this marshmallowy. Yeah, bite of, I don’t, I don’t even know what I just [inaudible] yeah, I’m full of collagen. So I went to university of Idaho, studied exercise physiology and biomechanics and played tennis before that at a community college and then up at Idaho played volleyball and water polo. And then I got into bodybuilding and graduated with my master’s degree in exercise physiology. Right. And then after that I got accepted to a bunch of medical schools and worked in the private sector for a while and in a hip and knee surgical sales. Absolutely hated that and kind jumped back into fitness after about six months, started managing gyms and personal training studios. Worked for about five years in that I partnered up with a bunch of docs and so we kind of worked with the exercise as medicine initiative here in the U S where we were.
Speaker 3: We would kind of get patient referrals from doctors and even back then I was doing a lot of kind of outside the box things as a personal trainer. Like we had a lot of high speed video cameras for analyzing Gates and we actually worked with a lot of triathletes for bicycle fitting, bicycle and biomechanical analysis, running biomechanical analysis, underwater video cameras for swim analysis. And then we did a lot of indirect calorimetry and VO two max testing. We did, we did platelet rich plasma injections. It was just kind of like a sports medicine slash sports performance facility and I was director of sports performance of that facility for about four years. And then in 2008 I received a an honor as America’s top personal trainer. At that point I started to do a lot more writing, a lot more speaking a lot more media. Yeah.
Speaker 3: And eventually got rid of the gyms, got rid of the personal training studios and started doing more what I do now, which is you know, writing. I consult and coach with a limited number of clientele from around the world, you know, via Skype and work with them on their HRV, their sleep, their nutrition, et cetera. Run a supplements company called Keon and they write books and work on articles, do a lot of investing in the health and fitness and and kind of health technology space. Yeah. And so that’s what I do. Yeah. That’s cool. That’s interesting. I actually reading and you buy that you also running CISE fiction as well too. Not science fiction fantasy [inaudible] y’all get all fantasy fiction. That’s what I’m doing. Have you published anything yet, Ben, are you, you see I published one book last year and then another one will come out this year.
Speaker 3: Cool. And you know, I’ll try and weave a lot of what I learn in the health sector and also in just like, you know, I’m, I’m going to add social living. You know, I, I bow hunt and we grow a lot of our own food and you know, we, we kind of live off grid up in the forest in Washington state. So I worked a lot of survival and health and foraging and fitness into the books as well, hoping that I can, I can teach a little bit to the young adults who are in the book on the funding because that’s, that’s my, that’s what I’m doing when I’m grow up. Yeah. That’s going to be sort of cool. And I’ve written all that. I got most of my stuff organized. I just don’t have a story. Yeah. I’ll just go to think of it.
Speaker 3: I’ve got a tip for, for really anybody who wants to, to write a book and kind of have a, a skeleton, a system to follow, but also write a book that will satisfy the reader, will satisfy us human beings. A kind of inner primal urge to either read about or live the hero’s journey, right? Which is what all the hit Disney movies are from, from the, the what, what’s the, what’s the winter one? Frosted. Not frosted. Frozen. Frozen. Yeah. Yeah. That was close by. So, so, you know, frozen to, to snow, white to sleeping, beauty to, to Rocky. You know, all of these popular movies, they all follow the hero’s journey, right? The hero living the ordinary life, the call to adventure, the resistance to the call, the crossing of the threshold, meeting the mentors and the friends and the, and you know, the challenges along the way.
Speaker 3: Having the final battle, returning home with the elixir. And there’s a great book called the writer’s journey and the writer’s journey details how to craft a story that’s written around the hero’s journey. How to design your characters. How to make your story actually follow this hero’s journey. And so when you’re riding, it almost gives you confidence because you know that you’re following this, this script in and it helps you to stay with the story. You know, if it helps me when I’m making a decision about a chapter, you know, if you know Ari or Enya the two princesses in the book, you know, to decide whether they are going to, to go to battle, whether they’re going to die, whether they’re going to meet a mentor. Like it kind of helps me decide what the next turn of the story is going to be cause I, cause I’m falling the hero’s journey. Yeah. That’s excellent
Speaker 4: man. Yeah, that’s really cool. I know your experience with people and the sort of people that you’ve experienced with, you know, the, the people you’re coaching and those sort of things that probably inspire a few of those stories or some of those kind of emotions I suppose. Not really.
Speaker 3: Not really. I just, I just coached a bunch of rich executives who want to sleep better. So there’s no heroes. You’re new. There would be, we want to do a Spartan or something like that, I guess, but yeah, I don’t know. I mean like, nah. Yeah. I, I haven’t yet made that connection between getting inspiration from, from my clients, for my stories, my stories in writing fiction, but that’s like my escape from, from from the real world, from the, from working with people and try and try to figure out how to get some executive sleep better after traveling to China or whatever.
Speaker 4: Yeah, that is funny. What are you going to say? Oh, no, no, no, no. Well
Speaker 3: no, that’s it. In a resort. [inaudible] guys have a great day. I just raised him. Everything
Speaker 4: now we’ve jumped on is what happens when we do a podcast, so sometimes we were ready to go. We’ve got stuff to say. Sometimes you just find us. I was just sitting there listening and then all of a sudden we just, sorry. Oh yeah. No. One other thing that guys really, when you said before you said that you started off as an athlete, you went into the bodybuilding and you did the cut, you’re still do the coaching and then you’ve got the academic. I personally think that is a very important group of skills to have because every time you’re doing any sort of research or learning something new, you’ve got all those elements to look at. So you’ve got the bro say, cause you’ve used things and you know that there’s things you’ve used at work for you and you know you’re passionate about it. You try those things. Then when you come into a coach or a physician or practitioner, all of a sudden, then you’re realizing that what works for you doesn’t always work for everyone and that there’s a bit of system there. And then when you get into that academic space, it’s like, I need to see data. I need to see how well it works across a population. So however you think the thing
Speaker 3: has to be trenched tested, I mean like whatever sodium bicarb loading for mitigating lactic acidosis during the high intensity sprint effort. Yeah, that looks good on paper. But then once you load an athlete and they’ve got explosive diarrhea halfway through their set of burpees or their statutes or whatever, it’s like, Oh, that didn’t work out quite so well. I’m being 100 meter sprinter that did that. Back in the 90s you had a very upright running stall. The American guy, he won all the records here, I think. Do you remember that guy’s name? I can’t remember it. Was it Owens? No, it wasn’t Nolan’s, no, he, he, he blitzed everything. But he was a big believer in that. But yeah, the latest studies on sodium bicarb, bloating, they actually have come back to the drawing board and be like, okay, so it works. But how do we mitigate the gastric distress?
Speaker 3: And so now they’re doing this, this latest study that came out last week it, they used the 19 hour loading protocol, you know, like half a teaspoon every hour on the hour for 19 hours. And to me that starts to get to the point where, okay, so if, if, if I want that extra edge, am I really gonna get up every hour during the night of sleep before my event to load with sodium bigamy is that going to really improve? Is that really gonna improve my performance that much versus being sleep deprived as essentially an alarm every hour to eat some baking. Yeah. So some of this stuff is just like, it’s like it has to be trenched tested. It has to be, I mean, and I’ll come right out and say it like, like even like, you know, the, the, this bar, it’s amazing. Like it tastes really good.
Speaker 3: Like this is something I’d eat on a road trip. There’s, but, but if you try and market that to a Spartan racer out on the course and they’re trying to like choo choo choo choo choose, they’re racing. Cool. Cause I ran into the problem when I designed a bar. Like it was like you couldn’t buy through the thing as soon as it got down to about 40 degrees or so. Yeah. And it turned to absolute like mushy CD goo for people racing iron man out in the heat. So I mean, a lot of this stuff, like once you nail the macros, once you know your flavor profile, then you got to go out and have a bunch of people actually test it. If you’re gonna Mark it as like a sports performance supplements, you pretty much try everything. I mean, I’ve eaten a couple of the podcasts and so you get in, you’re, you’re, you’re, you’re in Guinea pig, so I mean, you want to know for it actually really was.
Speaker 3: Yeah, yeah, yeah. I mean you’re, you’re pretty pretty good, excellent athlete. You’re an excellent athlete. So I mean, you’re a good person. I mean, I’m an athlete, but let’s face it, like I’m, I’m not, you know, I’m not going to go out and win world championships tomorrow, but I, I do like to keep myself in good shape to be able to be relatively fit. How old are you now, man? I’m 37 right? You don’t look that he’s seven. Yeah. You look about 27 [inaudible] skin his head [inaudible] mountain days. [inaudible]. Yeah, but I mean in terms of obviously with your triathlete career as well too, you’re right up there and TIMSS at the top echelon of the sport. Oh yeah, yeah. I did iron man world championships six times and I a one long course gold medal for USA in 2013 and for a while the first few years I re Spartan, you know, I had a few podiums and it was the top rank, Spartan and yeah.
Speaker 3: And now I’m just happy to be fit and still able to to go out and you know, prove, prove that I’m keeping myself in shape. You know, I’m just, I’m not just sending my mom’s basement writing blog posts about peptides. Yeah, yeah, yeah, yeah, yup. Saying she actually I liked you at you, you talking about the peptides, you like the, the peptides. I think a, I was actually reading some of your research on that. I think peptides are, are the future of supplementation on medicine. I mean when you can precisely via, well the, the good companies now are actually using amino acid sequencers to actually create very precise sequences of amino acids that target very precise mechanisms of action. So you could use like, like you know, we were talking about before we officially officially started that the kind of things we could slather on our balls or transdermal delivery of NAD.
Speaker 3: Yeah. You look at a, at a transdermal peptide, like a dye Hexa. I mean you smear that on the carotid artery and other side of the neck and it feels like you drank six cups of coffee without any of the jitteriness and yeah. You know, I could compare something like that to, to Modafinil for example. And then you know, there are other neuropeptides like cortigen and penny Allen, which can actually improve your memory, like short term and longterm memory recall there is, there’s another one called BPC one 50 which is a gut healing peptide that can be taken orally. It’s one of the few peptides that can be administered orally, but it can also be injected subcutaneously as a systemic anti-inflammatory. Yeah. You know, TB 500 that’s another one. It can repair myosin and actin fibers. Again, systemically you can inject it subcutaneously like in your like in the abdomen with an insulin syringe.
Speaker 3: You know, and then you look at like some of the, some of the Russian research on peptides, human clinical data on reduced [inaudible] risk of mortality was something like a 10 day protocol once a year of the peptide, a epitaph alum. You look at a lot of these blue zones and have tested them and found that the centenarians have a higher than normal level of this peptide, Humana humanity circulating in their bloodstream and they can now sequence humanity and you can just do like a, like a yearly dose of humanity. I mean, I think that the barrier for peptides is not a lot of people are going to inject, right? Yeah. There’s millions of diabetics walking around injecting insulin. Yeah. So people do it. But I think once these things become largely orally or transdermally available, I mean you guys owning a supplements company, like I’ve got my eye on that sector right now.
Speaker 3: If, if, if, if Keon could, could start actually putting out peptide sequences that do what supplements do right now. Yeah. But with way better bioavailable billability and way better targeted mechanisms of action. Like I think that’s one of the frontiers of of both medicine and just general supplementation as a whole with the, with the BJP and the TB a C 400 is that, is that the, the BPC one 57 and TB 500 I’m probably the most popular for for muscle repair. Yeah. And anti-inflammatory action. I know a couple docs now who are even doing IB administration of that. Right. So to get even better systemic availability as well as ultrasound guided imagery injections. Right. In the same way that you do like Prolozone therapy with ozone are in the same way that you do like like a nerve hydrodissection. Yup. You can actually go in and very precisely target right into an area of inflammation with a longer needle, like a BPC one 57 and how long typically you looking to use those things before you start to see the results in tens of gold standard is usually about a two week protocol. But I mean, you know, I, I’ll notice things almost right away. Yeah, right. Yeah, yeah, yeah.
Speaker 4: There’s some interesting what we’re talking about the peptides in regards to that collagen research that the Germans are doing. This third Julietta we use a product called body balance that was targeted towards the muscle M Tor, M K and those sort of pathways they originally thought. But what was interesting about it is they’ve gone through just that collagen process and just taking various different combinations of peptides and testing those into medical models just to see what they do. But these are actually peptides that can be naturally contained within the collagen molecules, but they have you seen the new data on all the glossing based peptides that they can actually reignite out of the collagen because a lot of it. So what they’ve done recently is I went through, there’s a paper to be published next year. It hasn’t yet been published where they compared the body balanced collagen peptides to whey protein isolates and just show that it had a three and a half times you ability to build muscle compared to Y over placebo and then the M double the street full times strength and double the fat loss.
Speaker 4: And it was all because of these 10% of the molecule. The serve was these peptides very high in glycine and arginine, but they bypass the absorption. So they made such extreme temperatures and enzymes that they get absorbed intact. They then can actually have an effect in the body and then breaking down by the proteases to release those amino acids to help some stuff. But on the basis of that, that was at the ISS N conference last year and we had the collagen research guys doing that research. We had the way guys, their research and we had other guys without any supplementation looking at what the initial changes with muscle and all of them were trying to work out what the bloody hell’s going on because we’ve got, we’ve got none of the loosies or anything like that and the collagen yet it has a remarkable effects at stimulating muscle hypertrophy compared to the way they then showed that that the groups and what it was is this guy Michael Roberts had this wicked paper that showed the initial changes in hypertrophy were actually changes in the sarcoplasmic reticulum.
Speaker 4: And that’s where the collagen worked on actually enhancing the fascia, the soccer mayor and building a bigger sock for lack of a better word. And then what happened is all the Ys macros loosens and then the M tall pathways, everything kicked in light at it, fill up that sock. So I think those peptides, it’s not just looking at these injectables and that in the future we might be able to master what peptides we can make out of different foods as well to get those oral ones absorbed. So, cause there’s some crazy research now that they’ve just opened their eyes up to looking at a different pathway other than just M tool for muscle growth just to see what the initial stages. But that paper by Michael Roberts was a Cracker cause it showed no increase in muscle protein synthesis. Initially it was just the increase in the fascia, the sarcomere, lots of hydration and everything in there as well. And then that really drove the growth to allow everything else.
Speaker 5: Which is interesting. If you’re not targeting the mTOR pathway, you might avoid some of the, you know, almost like the accelerated aging, you know, pathways that you see with some, you know, big problem these days, especially with the, with the, the paleo industry, the fitness industry or any of these industries where you’ve got a lot of methianine right from either muscle meat or whey protein or whatever the case may be. A lot of people do not get enough glycine. You know, and I’m, I’m, I’m a big, big fan of bone broth supplementation and knows to ale eating of animals or nose to tail eating of animals, organ meat consumption. I mean, glycine is highly protective to the researcher, Dr. James. It’s like James NYCLA motto, something like that. He wrote, he co-wrote the book, I believe it was called super fats with dr Mercola and in that book even talks about the protective effect of glycine on the cell membrane in response to two like rancid vegetable oils like Omega six fatty acids, 20 grams of glycine and or five grams of Spiralina.
Speaker 5: Both were highly protective against something like you know, canola oil consumption. That’s like my restaurant hack. Now. Like if I, if I’m eating at a restaurant, I just don’t know. Like I always have glycine and I always have Spiralina you know I’ve got activated charcoal for the alcohol, you know everything to SOP up the mess. Yeah, glycine is amazing and it may also initiate autophagy and this was another thing I was actually talking to Mercola about his, he studied up several compounds that would enhance autophagy and blunt some of the M Tor pathway. And so you can take this stuff like in a facet state at night and for a lot of people who are doing like at like a high protein, you know, anabolic type of diet by day weight training, trying to optimize protein synthesis but still want to optimize autophagy in the evening. You know, from a longevity standpoint, glycine was one component of this and the other elements were camomile like camomile powder care, Seton, Garcinia and pouty Arco and you can put all these in. And after I talked to them a little bit about this and, and looked at some of the papers he sent to me, I keep all this in a glass Mason jar and the camomile, the glycine, the Garcinia, the care seat and in the pouty Arco. And he could just basically take a couple tablespoons of that, put in some hot water or just like, you know, if you’d like to chew the powders, put it straight into your mouth and it’s like, you know, nighttime autophagy powder.
Speaker 1: Yeah, yeah. It’s in terms of the autophagy that’s the, it’s not, Jeff asked me before the show what’s auto fogey, which is in the way we’d pronounce it and I said, eating your own poop. Yeah. A couple of times yelling hose. Yeah. That’s far healthier than mine and obesity. And the problem with them [inaudible] is the [inaudible] problems with the hot disease. Correct. And and got the bid Derek and Dianes even worse. And I’ll just Jackie but yeah. But in terms of, do you want to explain just quickly to the listeners that might not be as smart as you two about the [inaudible]
Speaker 5: probably with excess [inaudible] or, or or finding the glycine ratio that’s too high. Yeah, yeah, yeah. Well, Matthias Dean it, I mean it’s, it’s largely going to target that M Tor path we were talking about earlier, so state of pro growth, state of anabolic [inaudible]. But is
Speaker 4: that problems also with cancer cells as well too, obviously. Exactly. Yeah. Yeah. The other thing too, when you’re talking before about that, where you’re talking about that the collagen and ability to bypass that inventory and have a growth effect. The I T also explains how it can work in those groups. Cause insulin resistance. A lot of people will assume insulin resistance is just obese people or diabetes, but the first signs of the insulin resistance is the inability to build muscle or respond to those calories surplus to grow. So again, when they did those big larger studies using the collagen versus way anyone that’s insulin resistance isn’t responding as well to those way style and delivery systems driving the [inaudible]. And so that was another way and sorry, anything to improve insulin sensitivity might make those pathways work better. I think that this the secrets somewhere in between combining all of them, but that’s what I think will have a
Speaker 1: big effect. That insulin resistance you, how often are you seeing that these days and are you finding it because in Australia people talk like one in four, that sort of stuff. But I mean it’s quite easily corrected through diet and exercise. I mean it’s, it should be a temporary state of flux. Angela, Justin’s basically saying you phone now. Yeah, well, I mean obviously for upregulation of glute for transporters and and increasing insulin sensitivity on the cell receptor, I mean physical activity and exercise particularly, you know, weight training and high intensity interval training are the best ways to do it. But when you look at, for example, you know a lot of blue zones, right? Like they have all these different elements in their diet. Like in Okinawa they have bitter melon and in embalming County China they’ve got rock Lotus and you know, barbarian is, yes.
Speaker 1: I mean there was recently a paper that came out that compared a bear Marine and care Seton administration to Metformin and they, they even added red yeast rice extract into that. And we’re getting similar results as like Metformin and a quo. Yeah, I mean, right. This is awesome. I think they paid it in Australia because it’s still a thing. Of course. Exactly. The pharmaceutical companies basically own Australian were unfortunate Apple cider vinegar. Salen cinnamon. I mean, even for me, like if I’m going have a cocktail at a bar, you know, before I go have dinner, typically I’ll have like a mess of house bitters on the rocks with a little bit of gin and a squeeze of lemon. Yep. And that’s a great, a great way to enhance your first phase insulin response, increase insulin sensitivity and have less of a hyperglycemic response to your meal.
Speaker 1: And all of the things that you’ve just mentioned, Ben and I didn’t know that some of the ingredients they had, but they sounded like relatively on my bed, runes as bitter as all hell. I mean looking at polyphenols. Oh, Beverly’s bloody horrible. Yeah. But yeah, it’s right for you. And what’s interesting about another big problem with the insurance resistance, we are doing a fair few organic acid tests, do a lot of work in the microbiome, looking at the different colonies of bugs that can come in and can contribute to that insulin resistance and that calorie yield and having berberine has a number of effects because it has those amazing any microbial effect reducing a lot of the Firmicutes that increase the calorie yield. Yeah, the Firmicutes are normally associated with you know, infants in that place at times where we need accelerated growth and that sort of stuff cause they increased calorie yield and also enhance your ability to use that fuel for growth.
Speaker 1: But berberine will actually kill off a lot of those buggers. Berberine will also stop that liver from releasing that blood sugar cause the liver gets confused, you know, they’ll live against a beat and fly him, especially if you’ve got bad gut health and the liver gets inflamed and then all of a sudden it can’t pick up on the amount of glucose in the bloodstream. So then it feels the need to release sugar and signal that releases sugar into the bloodstream. That’s how most people are getting fasting blood sugar elevated. That’s how Metformin works. Foreman and met. Largely it works. It doesn’t work on peripheral receptors and muscle tissue. It largely works on the liver or something like 70% of your receptors are in muscle tissue. Why would you take Metformin if you, I mean, why not just go do burpees
Speaker 4: before you eat or do a strength training session in the morning? I mean, because you’re hitting way more receptors. Yeah, so what do you think about that? Because one thing that we talk a lot about is if someone’s, what do I still in my clinical I did, someone had raising a five, a high fasting blood sugar, anything with like fatty livers, any of these sort of insulin resistance. The first thing I would tell them to do is before you eat anything, go clear the pathway guy. Burn some fuel, just get some stuff moving because ultimately insulin resistance will come from the fact that your mitochondria has already got oxidized, leftover fuel. Just sitting there that you haven’t burned, we’ve got to clear that away. And then you become more sensitive as soon as your blood sugar, your cellular sugar drove.
Speaker 5: And, and people will say, of course we know there’s a host of data on, on muscle strength and functional muscle and particularly fast, which type two muscle fibers as you know, being longevity enhancing agents. But I think it goes beyond just the, the fact that you know, makes you harder to kill and better able to step off a curb and increases bone density and whatnot. I mean that’s a glycogen disposal tank. Yeah, I mean or not a glycogen glucose disposal tech. Right. And so you just basically have more of what you need to suck up glucose in a very insulin sensitive state
Speaker 4: and even blood, I get a good blood reservoir as well. So people with high blood pressure, it should be able to take over some of that and reduce that
Speaker 5: 42% decrease risk of all cause mortality in seniors who strength train. And the, the only other things that seem to have a slightly comparable effect are racket sports, swimming and cycling, right? So if you were going to do anything as you age, right? Lift weights, do like play table tennis or tennis or badminton or a racket ball or pickle ball or something like that. Go swimming every once in a while. Ride a bike. Like if you were going to have a totem pole and choose what you wanted to do to live a long time. But strength training beats almost everything. My father actually played tennis up until two weeks before he died, when he was at a seven and like still fit, active, healthy. It’s, he loved it and that was the thing as well to been like for low of all the people listening to this as well too.
Speaker 5: Absolutely. Whites is recommended and you’re seeing a lot more people getting introduced to that. But staying active and actually doing something that you love, have you become passionate about something like a rec and sport. That’s a great way to, to to improve you. You call CrossFit now CrossFit, CrossFit. Well, so, so many people like don’t get me wrong, look, functional athleticism and the power and explosiveness. And you know, the, the study that they did on power lifters comparative to a general pop who weren’t lifting, showed that power lifting, particularly the explosive nature of power lifting had a direct effect on reducing the rate at which telomeres shorten. And so there’s something about moving very quickly, moving very explosively. The problem is as, as you age and as you’re trying to stay uninjured and as you’re trying to be able to whatever, you know, throw a football around with your kids in the backyard.
Speaker 5: Yeah. Explosive lifting in a competitive format under heavy load, typically results in, you know, knees, elbows, low back, whatnot. It’s very rare to find a CrossFitter who isn’t in some state of injury rehabilitation. So what I encourage, especially seniors to do and, and I’m, I’m largely kind of transitioning this way as I age is do loaded strength training and, and you know, art Devani talks about this a lot. Focus on the East centric phase or the strength training where you get a lot of the satellites whole response. You get a lot of the STEM cell proliferation you get, you know, and it’s very slow and controlled. Almost like, like dr Doug McGuff wrote a book called body by science and it’s all super slow training and it used just in and out time under tension, right? Yep. Two to three minutes, maximum one single set to failure.
Speaker 5: Yup. Chest press, leg press, pull up or pull down some kind of shoulder press and a row and that’s it. You do that one to two times a week and you can maintain strength. You get a peripheral blood pressure response, so, so you get kind of a cardiovascular training response and then if you want to hit that fast Twitch type two muscle fiber, then you go and do something like a, you know, the New York times is a perfect example. They published a a couple of years ago, an article called the seven minute workout where they actually showed a study about this seven minute workout, 30 seconds as hard as you can go. Pushups, 15 seconds recovery, 30 seconds as hard and fast as you can go. Lunges, 15 seconds recovery to seven minute workout. And yeah, I mean if people, I have nothing against working out for a long time. For a lot of people that’s like your happy place. That’s your meditation. Like I have nothing against that. And the idea though is even like the seven minute workout, just do it and do it three times through. Yeah. Right. But what I’m a big fan of is super slow loaded training with an emphasis on the East centric face of the lift combined with bodyweight explosive training. And I mean that play some racket sports, swim, bike, do that. And you’re set for life.
Speaker 4: Yeah. So we’re going to be talking about way. So that’s the R I used to try and you know, I was always a fat guy, you know, and in this industry we’d always overweight and then so otherwise try trying with axed and aggression and self height and all that sort of stuff originally. Right. [inaudible] brothers wrong. Yeah. And even just like, look at you, you see yourself in the mirror and you hate yourself. Yeah. You do these things, you know, and the, it was a terrible place. And then, and I did it and then I go see a guy who basically went through and said, no, we’re going to just turn this into recalibration or you spend too much time in your brain. We’re going to spend some time with you and muscles telling you Brian, just how they’re going and what’s going on. So for that we took the white ride off, we do ten second reps pretty much.
Speaker 4: It’s really slow, really controlled, just looking for sticky spots, looking for symmetry, focusing on maintaining the load and symmetry or dropped 45 pound, but actually built muscle in the process. And did that since March without actually even thinking about body composition. A bitch didn’t get injured either. No. [inaudible] was before I was supposed to get a wrist reconstruction, a shoulder reconstruction and the knee reconstruction from old injuries. And now I just chose not to do that. And I went through the pathway and either fall. Yeah. And it’s just, and it was a very, I mean that there was a trauma therapy involved, seizures and all that sort of stuff in the early phases, but now it’s just about maintaining sym symmetry and it’s, it’s the ultimate recalibration because I spend the rest of the time with my brain telling my body what to do. Kim Kim was a special person.
Speaker 4: I mean we’re, yeah. Have you heard of him? Ben? So kickin Ken, his name sounds familiar. He works on chaos theory. Basically he, where does he live in Australia? Australia. He, it was on 60 minutes because I’m at medical salon scout working there and he, he, he worked with a guy, John McClain, I think his name is, who was in a wheelchair for 20 years and then competed in Ironman. When we went down to interview, my mom just like my mind was blown and we went, just interviewed some, some random people down there and I’m a pulled across one lady and I said, Oh, why are you here? And she goes on. My daughter has got severe spinal bifida scoliosis. She’s about to have metal rods put into her back. She’s 18 now, so they’re going to put the metal rods in and this is our last chance to see if we could get a miracle.
Speaker 4: And I said, well, how long you been here? She said, all five days. And I said, and how have you been? Have you found this beneficial? Any improvements you guys, my daughter’s spine is completely straight, no scoliosis. They didn’t put in the surgeons or they went to the surgeons and said, look, you’re on, what should we do? Should we do this? And they said, well, it’s not what you should. You don’t have scoliosis, we can’t do surgery. It’s as simple as that. Just get written a book or anything. [inaudible] a few. Yeah, I’ll send you all of these bands and we’ll come on. This is awesome because it’s quite an amazing thing what he does. But that whole changing, that perspective changed so much. And interesting thing about that is I then started looking more into wards that I’m self hate verse self love. And then you look at that anxious and aggression versus everything else.
Speaker 4: And I come across all that new data on oxytocin and having looked at how amazing oxytocin is and then tell us how amazing, how cool that is that oxytocin then directly links in with that other research that we discovering around the fascia and then I learned and then started looking more in towards Eastridge and receptors and started understanding this. I mean if you consider the fact that estrogen itself in a, in a female can in all within 10 days build enough collagen all through the body to hold an endometrial tissue to build a get ready for the period of the Menzies and then just that sudden drop of estrogen and all of that collagen breaks down. Started looking at that research on that even women are more predisposed to injuries just when that estrogens are high, what the amount of ligamentous laxity, the amount of collagen they make.
Speaker 4: Women’s feet get longer just prior to our violation because of the ability to build all this extra collagen and that’s all driven by Eastridge and receptors. And then I look back at all the bodybuilders that were telling me that they use estrogen blockers coming into comp to dry out in the lower back, which was usually just a uric acid water retention in the lower back, but would use an estrogen blocker to do that until they flatten out until all of a sudden or until they start getting injuries. And then you go man. So this, the importance of estrogen and oxytocin to regulate collagen and fascia is a interesting era that we’re moving into as opposed to androgens for muscle protein synthesis and anger and aggression and
Speaker 3: yeah, and all that sort of tapping into the jargon side a little bit more that the love and the, you know, you get it from cuddles and it’s something you don’t want in your system when you go to buy a car because it makes you very trusting. Yeah. You don’t want to negotiate with oxytocin in your system, but it also increases skin receptor sensitivity, which is one reason why people like to snuggle after sex, for example. Or you know, babies like to snuggle with their mothers while breastfeeding is because all of those things cause a release of oxytocin. And as a matter of fact, this is a tip for the adults out there. You can actually get intra-nasal oxytocin spray. It’s a use that use that prior to sex and it just brings it, you know, through the roof. Really. That’s amazing. Wow. Yeah. I use, I use a compounded ketamine, oxytocin spray a, you know, like on date night with my wife. It’s amazing. Yeah. And the kid have it in there. Yeah, the cat, the ketamine kind of a, you know, it disinhibit you a little bit, what’s it called? Ketamine is traditionally you’d be like, you know, something, use an anesthesia as a mild tranquilizer and in larger doses is like a party drug, but just a little bit intranasally compound with oxytocin. It’s, it’s a very, very, very fun. Wow. Little bro
Speaker 4: put a horse and sleep right. But apart from him. Yeah, yeah, yeah. So that’s interesting. And I’ve been trying to get that oxytocin nasal spray. I got promised one and it never arrived. Bloody Steven. So that, that’s really interesting. And then you had talking before when you’re talking about that palace stuff, that seven minute workout again in regards to this college and research, there’s another dude, Diego down in South America. He just did that, published some data on cluster training and what he did in that instance there, he preloaded everyone with creating to get that hydration to create that swelling. And then he does three IRM, whatever the exercise is with a 22nd break in between to allow for that ITP to regenerate. Go again with another three IRM. They’ve got massive amount of muscle hypertrophy. And again, most of the markers that they found for the initial growth was all in that hydration and the swelling and the stretching of that fascia. And then as soon as three RM. Yup.
Speaker 3: And do you know how many sets other than that he was doing four sets of three reps with 20 seconds of rest in between each. Yep. Creatine loading beforehand. Yeah.
Speaker 4: Yeah. Do you know how much creatine did the 20 gram creatine writing out of the three core dies and then the, throughout the rest of the study they maintain that loading with about three to five grams and then they know what exercise modality they were using for these four sets of time doing dead lifts and squats. And I’ll get you all the papers. It was mainly dead lifts and squats and that will give them a massive [inaudible] growth for the quads. And again, but the load of the MOC is in the initial changes again was all about that swelling and the stretching and the fascia. And this is what led me back to the tidally being re interested again in Korea tune now again cause you know we went through that five-way creatine works because it hydrates the masala, you know it
Speaker 1: just puts on water white and all makes you train how it gives you more energy so you can perform better. But now that I’m seeing this importance of the swelling in through that fascia and actually the hydration within the fascia and causing that fascia to swell and then training for pump. Then I start thinking about that old school static stretching cause you know a lot of people train for latitude, no pump. Then I’d probably a good opportunity then to do some sort of along the juvenile stretch to get that faster to be more permeable and they’re getting that same, that same swelling is one of the mechanisms of action via which blood flow restriction training works, which is something I actually do quite a bit when I travel. Yes, you occlude the muscle, you know upper body or lower body and it essentially you don’t tricks your muscles and to thinking that they’re under heavy load and that there’s a lot of damage going on so you didn’t have to get acidosis causes a growth hormone response.
Speaker 1: You do not need to use heavy weight. I have bands back in my hotel room here right now while I’m so I travel with the bands now. Technically most of the research that’s come from Japan on occlusion training uses the very small elastic tubing that is very price, precisely controlled the millimeters of mercury pressure and the tubing is controlled by a handheld device called the catsuit device. Wow. But that’s like a $1,500 unit [inaudible] man, you can get BFR bands from on Amazon for like 40 or 50 bucks and you include the arms of the legs and I mean the amount of burn you get, you know, and just like a set of 20 body weight squats for example, is through the roof and you can actually, they’ve done studies on seniors for example, you can stave off sarcopenia with no load or very light load.
Speaker 1: We’re talking about like 30% one RM. That’s all you. All the way down to body weight training just by wearing these, these BFR bands and including the muscle product training. We’ll put people that all there are people with injuries, you know what I mean? That’s excellent. As you said before, I mean the danger was with a little bit Olympic lifts and stuff like that, especially if you’re really going for heavy weight, then you damage something and then you know, especially as you’re older, the ability to recover you ability to try and then goes out the window. So yeah. Yeah. And plus I honestly like, I like it too cause you can just feel the Pompe, it stays with you for a long time after the workout. And you know, I’d, you know, with as much as I travel and as often as I’m in a hotel with just a crappy gym or a lot of times like I’m in my hotel room, I got 20 minutes before I got to go down and be at a conference room, you know.
Speaker 1: But if I can like slap on those BFR research and bands and just like spend 15 minutes doing pushups and squats, yeah, I can get a super fast. We’re going to give you some guideline. Let me tell you how this is because we, you have to try this prototype out with it. So what we going, we got a cream. It’s got a transdermal arginine, which creates a very fast pump, like even without the bands, like you do one set and it’s stupid. But in it we’ve got the Fido XT steroids. So we’ve got the 2000 drug CFD stair on, there’s a recent paper published, actually suggest it was the most anabolic natural agent I could find. And it works on estrogen receptors in the fascia and it increases glucose disposal by about 30% protein synthesis up to 15,000 gain. Yeah. Nydia same crazy. They have a transdermal nitroglycerine cream that I use.
Speaker 1: Okay. So, so here’s the deal that that ketamine oxytocin spray, I told you the only problem with academies gives you droopy deck, right? So you need to take sildenafil or what works even better cause you don’t have to time it is, you can just slap a little bit at like a small dab of nitroglycerin cream on your balls. Yeah. Right before your, you know, you’re going action. And I mean it’s amazing. It’s like instant take off. I think we sell more I as Viagra cream than we actually do these. And for the ladies that actually really good for if there’s any failure to orgasm and that sort of stuff like that I just meant for, for, for women and anyone driving their minivan with your kids, they’re about to grow up by about three extra years now. But like a little bit of that nitroglycerin claim on the, on the clitoris or a little bit of like a transdermal testosterone cream on the clutter rests on, I mean it’s just, it’s, it’s screaming good for her.
Speaker 1: Yeah, yeah, yeah, yeah. That’s a lot of people using the prototype eight. So we’re actually gonna refine that and, and bring out actually a cream which can actually be used for the guys. And so you can, you can butter up with that prototype before you do the commission trying to get massive pumped, amazing and really, really fast. And even to the point that with prototype, I like why we used to do it in trade shows because people, you know, that try to explain this stuff now or whatever. So we just say, message it on one bicep, do a series of calls and see what happens. And then I haven’t even finished one set and they get in the pump, which was terrible in the fact that I’m, it worked a little bit better than we anticipated, so we have to tell people you should use it towards your the MD set maybe, you know, so you could use it as probably a quick occlusion training.
Speaker 1: If you want to get a quick 20 minute pump, that’s perfect for that, but if you’re trying to get a proper workout app, use it just for a funnel drop set, super set. Otherwise you get just too much pump too soon. You blow out his blood pressure like I know what that nitroglycerin cream like. There’s no way you would want to, let’s let’s say, you know, drink beet root juice or take like Agora and then put that stuff on because your blood pressure dropped. It just phased out, violates everything. Your blood pressure will plummet. Wow. That’d be pretty powerful. Not trigger this. Yeah. Yeah. That’s amazing. Actually, I have tried on that and just changing tack a little bit. Ben would be really interested in, and I actually really enjoyed your, your article on peak fitness as well too. I actually started incorporating that when I was playing football.
Speaker 1: I’ve got an injury so hopefully it’ll be able to get back next year. In terms of the difference between your high intensity versus your steady state, you know, sort of, you know, cardio, but I know a little bit less is more. We’re talking a lot about, you know, training for building muscle tissue and body composition in Tims of Europeans. As far as you know, cardio, we’ve got so many varied opinions now in terms of cardio specifically not so much for fitness, but obviously for, you know, for fat loss, we’ve got the F cardio movement and I appreciate it and those guys are heavy listers and it’s all about doing your big, you know, compound, you know, groups. You got other people that are talking about using like Tabata style training, you know, in terms of your opinion. If someone, and obviously
Speaker 5: depending on the, the, the, the top of person that you’re talking to, whether they’re, you know, quite overweight or whether they trying, right. Well, what’s your, what’s your recommendation for those people? Based on the research that the James O’Keefe has done on arterial stiffness and increased risk of cardiovascular related mortality and response to endurance training, what he’s found is that greater than about 90 minutes of a robotic exercise per day, or greater than about 60 minutes of higher intensity, like moderate to high, still aerobic exercise per dikes is as possible to be anaerobic for, you know, for 60 minutes. But anything greater than 90 minutes Roebuck, you know, low to moderate or anything greater than 60 minutes, moderate to high, you actually see, you know that that’s the point at which you see the increased risk of mortality and the law of diminishing returns set in. So that’s where you would definitely be playing with fire.
Speaker 5: And granted there’s many people for room knew 90 minutes of cardio a day. They just don’t have the time of day to do that. Sure. But then you look at a lot of iron man, triathletes and marathoners and cardio junkies. Labors. Yeah. Yeah. Well when you’re talking about laboring, you are very, very low on the aerobics zone. I mean we’re talking about you typically even if you’re laboring, you’re below aerobic threshold. But because you know, for example I hunt, you know, and I can hunt for seven days and be trucking all day and be nowhere near what I would be during a marathon or an iron man triathlon. Nowhere even near that. So what real will we’re really talking about is steady state cardio. Yup. You would not want to do more than 90 minutes of low to moderate or more than 60 minutes of moderate to high on a daily basis.
Speaker 5: And then it comes down also to just the whole, the time hacking piece, meaning that you know when, when when we can activate via, I believe it’s the PPR pathway that we would activate the same mitochondrial training response via high intensity interval training as the amp K pathway that we would hit with that longer term aerobic training. It’s kind of like two different ways to skin the cat and you see competitive elite aerobic athletes like cross country skiers or marathoners or triathletes using a polarized training model, meaning that they do about 80% of their training largely robotically with only about 20% spent in that anaerobic threshold and very little time spent in between. And that’s a very good way to get fit to compete on an elite level in aerobics sports. But that style of training, because 80% is low to moderate aerobic training, you’re talking about training three to four hours a day plus, and for the average, for the average person, that’s unrealistic versus just being able to approximate that same type of approach.
Speaker 5: You’re never going to be an elite world champion athlete doing a 20 minute, you know, high intensity interval training session on the bike versus hitting the Hills for four hours, but you’re still going to target the same mitochondrial response. So ultimately I’m a fan of the high intensity interval training approach, cardio with the occasional bouts of stamina built in like, you know, I a long hike every once in a while. On the weekends or bike ride, but where I think the magic lies for the average person is hacking your workplace environment, standing treadmills or standing workstations, treadmill workstations, Pomodoro breaks where you’re swinging a kettlebell or doing a few pull-ups. Basically making your environment such that during a typical day of work you feel as though you’re engaged in this very low level aerobic cardio during the entire day. And then if you, if you put the cherry on on top of the cake with a little bit of like a high intensity interval training session at the beginning of the end of the day or a little bit of like that super slow training we were talking about the blood flow occlusion training or something like that, you’re really just taking a brief dip into just enough to spark that mitochondrial response enough to spark that satellite.
Speaker 5: So responsible but of hypertrophy and you know that that’s how I live my life is I do high intensity interval training to beginning or the end of the day, but I’m still walking like 15,000 steps when I’m talking to people on the phone and working during the day, I’m taking steps to swing a kettlebell. I’ve got a hex bar in the room next to my office where I’m lifting heavy things every once in awhile, so it really, I think that’s where the average person can get the most bang for their buck is by viewing their entire day as an opportunity to just take movement snacks the whole time. Do you look at it as far as cardio is concerned? A lot of people do fasted cardio first thing in the morning. Do you think there’s a benefit to that? Do you think that you know, high interval training first thing in the morning is superior to in the evening?
Speaker 5: Well you don’t think it makes that much difference and as far as whites and whites in the evening before bed is better because you’re here. Here’s what here, here’s what my model is. A fastened cardio in the morning appears to be pretty beneficial for being able to mobilize or mobilize and utilize fatty acids simply because you have fewer of them available from dietary sources. So you get up in the morning, you work out an a fastest day, your adipose tissue releases fatty acids. You rely upon those as a few Ole versus the triglycerides and the fatty acids that your liver might be turning out from you having had a meal. Okay? Now the trick is that you need to realize studies have shown that that also results in a trend towards caloric hyper compensation after the facet exercise. So if you’re going to do facet exercise, you may need to just be in a state of mindfulness and know, okay, this is going to make me want to have a 1500 calorie smoothie for breakfast, but I need to remember the whole reason I’m doing this, especially I can do it to lose weight is I’m going to do my facet exercise session, but I’m still just going to have, you know what normal sane breakfast afterwards.
Speaker 5: Now I like that scenario of an easy walk in the sunshine or a little bit of yoga or some kind of facet aerobic exercise in the morning because your body temperature peaks, your testosterone peaks, your post-workout protein synthesis peaks your grip strength peaks all in the afternoon to the early evening. So if you have the luxury of time in your schedule to be able to save your high intensity interval training or your weight training for the evening, you’re going to be able to get more bang for your buck out of it when you do it. Then in furthermore, related to what we were talking about in terms of muscle being a glucose disposal sink, you also are timing. One of the best things you can do for insulin sensitivity and upregulation of glucose transporters right before the one meal of the day. That tends to be for most people living in a westernized society, the meal that has the most amount of unpredictability, dinner, right?
Speaker 5: Dinners when we go out to restaurants where I might have more carbohydrates, we might have alcohol, we might have dessert. So it’s really beautiful if you can save that hard, you know, insulin sensitizing exercise session for the afternoon to early evening because if you’re like me, you know we were talking earlier, you asked me if I was in ketosis and I said I don’t pay that much attention, but frankly I’m in ketosis most of the day cause I save all my carbs, right? Like my sweet potatoes, my gams, my rice, my wine, my dark chocolate, all that stuff. For the end of the day when I can sit down with my family and have an amazing meal, I’ve done my strength training. I’m guilt free, you know, I know had I wore a Dexcom continuous blood glucose monitor for a whole year and you know I was easily backed on into normal blood glucose levels within two hours after the evening meal when I used the, the, the, the ketone monitor, you know, the blood duds, the Kito mojo.
Speaker 5: I was in ketosis the next morning. And so it’s almost like this cyclic [inaudible] approach to eating where you wake up facet aerobic exercise and, and mitigate your consumption during the day exercise and the afternoon to early evening have your carbohydrates at night, rinse, wash, repeat. And that works well for a lot of people. Just to clarification on that, so you recommend a steady state, we used to recommend first thing in the morning or you still find with the 20 minute hit training session for first thing in the morning, if you can. I like just easy aerobic. If your schedule dictates that by the end of the day your your me. So cognitive fatigue and tired from work, there’s no way you’re going to want to hit the strength training or do high intensity cardio. Eat the frog, do the hard thing in the morning. But if you have the luxury of time and you can arrange your schedule so that you can just go for an easy walk facet in the sunshine in the morning.
Speaker 5: I always finish up with a little cold shower or a cold soak to kind of yup. Mobilize those fatty acids. Even more stabilized in some levels even more so. Matter of fact, we’re in that continuous blood glucose monitor. The number one thing that kept my blood glucose low the rest of the day was starting off the day by getting into a cold steady time. Yeah. So you know, and a lot of people don’t do the bad, I’m not gonna buy ice bags and dump them in the bath. Whatever you said was really cool. Is that even going for a half a liter of ice cold water and then actually putting like a a a nice necklace or not then was I think, I can’t remember exactly, but only 60% as good as having an awesome net for the average person. They’re probably prepared to do that. Whereas I’m not prepared to jump
Speaker 1: into an ice bath. Yeah. There are companies like a, like a cool fat burner, like they make a vast and [inaudible] device. You can wear a, for me because a Ray crone ice in his research on the metabolic response of Culter myogenesis he showed that all you need to do is be at 55 degrees or less, which for most people, 55 degrees Fahrenheit is a cold shower. Yeah. Right. So you can stand in the cold shower for two to five minutes. You don’t have to buy ice bags and dump them in a tub and do this whole to Wim Hoff thing like, like all you need to do is just get a little bit cold. Even that women are doing that research for the amp V the peppermint was an interesting thing because the peppermint actually tricked the nerves in the liver to thinking you were called and actually induced her pedo thermic ability and that’s one of the ways it could help.
Speaker 1: Tamara and I are Vedic typing ayervetic medicine. If you tend to be someone who has a cool personality, like one of the things that tell you to avoid is mint being such a cooling agent for the body. Yeah, anything. And now when you’re talking about that strategy that you used there, that’s pretty much the same strategy that I started using for people with polycystic ovarian syndrome. And then my main objective in that syndrome was to avoid insulin exposure. So I figured there are big problems. I just stop this cycle of carbs and insulin all day and then they have all dye exposure to insulin. So what we do is we keep the carbs out as much as possible, keep them in that insulin sensitive glycogen, depleted state, give them that opportunity to reload at night, have a good night’s sleep. I get that one big insulin spike if that, but they only get that small exposure to insulin in a 24 hour period.
Speaker 1: And that makes a massive difference in where the policies to go. There are syndrome and that that works. That does work for, and you’re saying as well too, in terms of, obviously when you’re doing that cardio in the morning and you want to have that big food, you know, intake of food because your body’s kinda demanding it. And again, without product flogging too much, but the amp is fantastic for that because not only does it help with obviously upright regulating the buddies utilizing burning fat, but also has the feeling of society as well too. So it’s sort of puts that blunt in on there with, again, as you say, being consciousness as well. That trick is a sparkling water sparkling water with Stevia. Like I, I drink Pellegrino, like these big glass bottles and like that good organic Stevia, you know, it doesn’t have the sugar alcohols on love.
Speaker 1: The dextrin in it, like in the U S a Oh Micah organics. Like they make a really good organic Stevia. Yeah. So I do that. Or ZEVs soda ZV is great. It’s, I get like the cream soda flavor and the ginger root beer flavor. So for me, you know, after I’ve had my, you know, I’ve, I’ve broken my fast in the morning, done my fasted morning cardio, cold shower, I have a little smoothie, you know, and then I only eat three times a day. I don’t snack at all. And so, you know, I’ll wait four or five hours before I eat again. But for me the appetite satiation especially cause I’m aware of the caloric hyper compensation, how many calories I’m putting into that smoothie. I do the sparkling water or the Stevia flavored soda. And then I chew gum. I’d like choose xylitol gum. Sometimes I’ll chew nicotine gum, you know, for, for a little bit of a pick me up. Yeah. And I can just, I can go all day without eating. So I’d appreciate it. Probably running out of time, but I want to, yeah,
Speaker 3: no, this is great. But a one on one and I’ve been, in terms of a, just really quickly, what do you eat through the day? I mean your lean mean you competing at a high level, you’re ripped. So what do you Laurie? Largely whole food diet, you know, so I hunt most of our meat, so I bow hunt, you know, so we, we’ve always got a, we, we’ve got a deer, we’ve got a, you know, Turkey, we have a lot of wild caught salmon. I order in the U S from a company called us wellness meats, a lot of organ meats. So I get a lot of like head cheese and Bron Schweiger some, some cuts of rib-eye, things like that from them. So always we’ve got a lot of wild meat around. We have six raised vegetable garden beds, so we’ve got a lot of fresh badge.
Speaker 3: However, my personal diet is as follows, in the morning I have a smoothie and the smoothie is the one meal for me that’s like not real recognizable food. You know, it’s, it’s poking up milk, bone broth, collagen sea salts, typically some kind of a meal replacement powder or protein powder. My stomach doesn’t do as well with way. So typically it’s like a like a pea or hemp or rice protein or like thorn medically or something like that. And that’s all blended up with the coconut milk, with ice, with some bone broth, with some Stevia, with some sea salt. And then I just know Cubs in in that, no. And then I just put a bunch of superfoods on after I mix it up. Like I mix it to like the texture of ice creams. I can eat it with a spoon like in a CIBO almost.
Speaker 3: And I top it with like some unsweetened coconut flakes, typically a little bit of cacao nibs. What else will I put on there? Sometimes like some, some nut butter, but it’s like a kind of like a high fat high protein smoothie that I start my day off with. And I liked that too because typically it’s during breakfast that I’m taking my first dive into my emails and things like that. So sometimes I need my hands free for typing. So the smoothie just works well for me in the morning. And then, you know, I work all day. Typically that smoothie is something I’m meeting around nine 30 or 10 and around 2:00 PM I have lunch. And lunch for me is usually like a small fish like herring, anchovy, mackerel, sardines, sometime whatever meat is leftover from dinner the night before, like salmon or be for something like this.
Speaker 3: And I always have a little bit of like a like a pumpkin or a squash, like kinda kinda like a starch, but a very low glycemic index, low carbohydrate starch and usually a little bit of vegetable on the side from the garden. And so typically it’s just like fish, some olive oil, some seeds, nuts, things like that. And a big cup of bone broth. I have a big cup of bone broth always with lunch and a lot of times I’ll mix black pepper and assaults and and usually like some different vegetable powders or some tumeric or something like that in there. And then nothing, nothing, nothing until dinner. And then dinner again is just like some organ meats, typically some sweet potato or some GAM or potato.
Speaker 5: I’m a big root vegetable guy for most of my carbohydrates. Right. Sometimes I’ll put a little bit of raw honey or something like that on there. I’ll have a glass of wine, usually a bit of dark chocolate or something like that. After dinner, red wine, sometimes a little bit of berries. What’s that red one? Yeah. Yeah, like organic red wine. So stepping back, big picture, I eat a largely nose to tail carnival esque diet, working in tubers, raw honey, bone broth, wine and coffee. Yeah. And then in the morning I have that smoothie and during the spring and summer when we’re growing our vegetables all kind of add in some plant matter to that carnival esque diet. Do you have coffee in the morning as well too? Yeah, I always have a big cup of black coffee in the morning. Yeah. Yeah. Okay. Cup of black coffee in the morning. A glass of wine or a little bit of like the the bitters with some Jenner vodka at night.
Speaker 5: And do you do anything specific after you do like a heavy white training session? Do you, do you put in anything at that point in time? Would you just wait for your evening meal? No, I don’t. I don’t, I, I just fast. Yeah. I mean like I’m still pretty hungry after, after I weight train, but I just, I feel like I do best on three square meals a day with no snacking and I kinda like to be hungry. It like kinda lets me have my edge. Like I just, I probably just burnt what I was out there, two hours on that course. Probably at about 1100 1200 calories per hour intensity. So I, I already burned 2,500 calories and all I’ve had today are two scoops of yogurt with a little bit of dark chocolate. Yeah. So that was about 200 calories, a little, a little wafer out on the chorus, which is a hundred calories and whatever. You guys just fed me some. So I met, I met, I’m at probably a 3000 calorie burn right now and I’ve had in 500 calories. It’s, you know, 1130
Speaker 1: it keeps you sharp, keeps, keeps me sharp in your kitchens. And that’s his title for foods. I sometimes like to be hungry and, and yeah, if I was a high school,
Speaker 5: well football player trying to put on 20 pounds, like I’d be mowing down amino acids and proteins and stuff post workout. But you know, I’m, I’m trying to strike the balance between performance and longevity and stay in lean. So three square meals a day works for me. Yeah. That’s excellent. Yeah, man, I think we were running at a town, any that been had the whole podcast has kind of been squatting.
Speaker 1: Oh yeah. I’m totally going to be foam rolling out. Yeah, I gotta I, I’m staying over at squat Valley lodge. The gym has foam rollers. I’m making love to that thing. Well, might really appreciate you. Can we have to do more cause I want to talk all about the new tropics on taco bat. Sorry. There’s so much more we can talk about days. You have to do more of these. Yeah. Yeah. You got you guys ever, you guys ever interview people on Skype or nothing like that? Yeah, yeah. On Skype again. Yeah. Be fantastic. Cool. I’m downstate. I know that you’ve got a good following in Australia actually. Cause I talked to a few people and they’re like, Oh Ben Greenfield. Yeah, yeah. No, no. Who’ve never been to Australia. Yeah. Like when I, when I used to race triathlon, everybody’s like come to Australia, do it. And it just, it never happened. And I’ve never, I’ve never put together the pieces, you know, cause it’s a long ways to go. If I come to Australia, I want to do some talks. I want to like make the most out
Speaker 3: of the journey. But I would love to go someday. We’d love to come down. So we do an annual summit
Speaker 1: where what we do is we get how friends and people like yourself that are different and that sort of stuff. Yeah, yeah, yeah. [inaudible] beta friends. And then Ben can come to now. So what we basically do is we create a weekend where people at the start, they go through a series of questionnaires and just different ways of investigating themselves to work out what their health priorities are. And then over the weekend we have different guest speakers and that sort of stuff that you can direct your own journey to what you want to learn so you could make the learning experience more relevant to you and what you need. So that’s the sort of thing that we’d love to get you involved in and you’ve gotta be excellent. Sounds cool. And we bring like Ken ware and all those other guys as well, so you’d fit in. Perfect.
Speaker 1: So that’s was cool. Yeah, it’s gotta be absolutely amazing for me to make the 18 hour journey. Oh yeah, yeah, yeah. We will. Yeah, I’m down. I’m down. Try anything once. Thanks again Ben. Really good to have you on actually is one of the podcasts have really been looking forward to, and it certainly didn’t dissolve some ways, man. I really, really appreciate it. I appreciate the knowledge and what you bring to the industry. I didn’t die up on top of the mountain side, so the time would have been hanging for a long time. But Mike, thanks for coming by. You going get your foam roller and whatever else you need to go get, have a shower, swell till you’ve met yet.
Speaker 3: I appreciate that. Literally right off the road, striking a foam roller
Speaker 1: and, and yeah, thanks again and we’ll definitely would love to catch up and do some more podcasts with Lauren and fascinating. We’ll do it. Yeah guys. Thanks. All right, thanks guys for listening, Matt and all. We’ll be back with more of the guys from [inaudible] later on.
Speaker 2: Thanks for listening, Christian. Everything. Whoa. It’s what we say.
Speaker 3: There’s my notes. I’m a little bit uncomfortable right now. Yeah. Do you want to sit? Do you want us? Because my balls are shaped. I forgot to put Shammy cream. Oh, on my testicles before we, this’ll be good. This’ll be a good, I’ve got a good tip for your listeners because what do you have to step on? No, I dug around in my, in my Fanny pack up there before I came in and I found my chapstick. Yeah. And it was a, it was CBD infused chapsticks. Right now as we’re talking, I’m absorbing CBD chapter. You’re not testes. Wow. And yeah, it’s, it’s better than the CBD menthol cream on my nuts. Yeah. I can imagine. One time I kept sys and I did that one time. The Ember, they call it embarkation cream, warms you up for cold of edge, put on the muscles that I put on before triathlon. And then I went in the port-a-potty right before the race and I wiped my ass and I got that stuff all over my balls. You run far? I think I swam faster than I thought we were recording this. Know what we are. But I don’t want to do the actual intro. This, there’s the actual actual I try, we got, we got to save but we just recorded for sure. We’ve got absolutely that’s, that’s good information for people about the balls. Especially so many people I gotta stop
Speaker 1: putting a ragged on their balls while you do the intro. It like I thought cause that’s why I had parties. I do have one question about that before we get into the podcast because I don’t understand how you could shy the sack cause it’s I wrinkly. Do you have to like step on it to pull the wrinkles out and then like show up or how do you shave a ball thing? How do you shave a ball sack? He didn’t wrinkly like you wax it. I will explain this to you, so I feel like I’m explaining the birds and the bees. [inaudible]. Yeah, you grabbed the hair, pull the hair away ever so lightly than you when you shave and you use electric shaver, and then he grabbed the next clump of hair. You pull it away. He shave until you do it. You know I was coming from totally the wrong angle. Yeah. Do not use a BIC. Oh, it’s not killer, but that’s where I went. Yeah. You gotta use, yeah, yeah, yeah. It takes a while to heal. They could just use their [inaudible] yet now. All right, you ready?