Boundless Life

In her new book "Feeding You Lies: How to Unravel the Food Industry's Playbook and Reclaim Your Health", my guest on today's podcast, Vani Hari (AKA "The Food Babe") exposes the lies we've been told about our food--and takes readers on a journey to find healthy options.

There's so much confusion about what to eat. Are you jumping from diet to diet and nothing seems to work? Are you sick of seeing contradictory health advice from experts? Just like the tobacco industry lied to us about the dangers of cigarettes, the same untruths, cover-ups, and deceptive practices are occurring in the food industry.

Vani blows the lid off the lies we've been fed about the food we eat--lies about its nutrient value, effects on our health, label information, and even the very science we base our food choices on.

In the book, she discusses:

-How nutrition research is manipulated by food company funded experts... -

How to spot fake news generated by Big Food...

-The tricks food companies use to make their food addictive...

-Why labels like "all natural" and "non-GMO" aren't what they seem and how to identify the healthiest food...

-Food marketing hoaxes that persuade us into buying junk food disguised as health food...

Vani Hari started FoodBabe.com in April 2011 to spread information about what is really in the American food supply. She teaches people how to make the right purchasing decisions at the grocery store, how to live an organic lifestyle, and how to travel healthfully around the world.

The success in her writing and investigative work can be seen in the way food companies react to her uncanny ability to find and expose the truth. Impassioned by knowing how food affects health, Vani loves sharing her message on the blogosphere to 3 million unique readers across the globe. Vani convinced the biggest fast food chain in the world, Subway, to remove a controversial ingredient after receiving 50,000 signatures in 24 hours on her petition to the chain.

After receiving tremendous attention on her posts about Chick-Fil-A, she was invited by the company's leadership to meet at its headquarters to consult on specific improvements to ingredients used by the national chain, which they later implemented. 7 months after Vani petitioned Kraft to remove harmful petroleum-based artificial food dyes from Mac & Cheese, Kraft responded by removing the dye from all products aimed at children.

Other major food companies that have responded to her writings include Panera Bread, Whole Foods, Lean Cuisine, McDonalds, General Mills, Taco Bell, Starbucks, Coca-Cola, Chipotle, Yoforia, and Moe's South West Grill. Vani's activism brought national attention at the Democratic National Convention when she used her status as an elected delegate to protest in front of the U.S. Secretary of Agriculture on the issue of GMO labeling.

Vani has been profiled in the New York Times, USA Today, Washington Times, Chicago Tribune, appeared on The Dr. Oz Show, Good Morning America, The Doctors Show, NBC News, Fox News and is a regular cooking contributor on NBC's Charlotte Today and food expert on CNN.

During our discussion, you'll discover: -Inorganic phosphates (Pi), and their effects on physical performance...8:20

• Here are the two studies Ben mentions:
  • Phosphate Additives in Food—a Health Risk
  • High-Phosphate Diet Induces Exercise Intolerance and Impairs Fatty Acid Metabolism in Mice
• Pi is used by the food industry to give processed foods a certain texture, add shelf life, etc.
• Adults with high Pi levels have a higher mortality rate: affects kidneys and other organs
• Study at Univ. of Texas:
  • Pi lowered performance,
  • Changed gene expression
  • Higher level of Pi, the lower the physical activity
• Sodium phosphate is the most common ingredient used as a preservative

-Insights into Vani's investigations into why foods are manufactured so differently in Europe vs. the U.S....12:15

• Vani became aware of this when she noticed the ingredients in Kraft mac and cheese was very different in Europe than in the U.S.
• Started a petition to get Kraft to remove artificial food dyes in the U.S.
• U.K. requires warning label: "may cause adverse effects on activity and attention in children"
  • Kraft decided to use natural ingredients rather than put on the warning label
  • Chose to not do the same in the U.S. because the FDA doesn't require a warning label; it's simply cheaper.
  • Natural ingredients look and taste the same as yellow #5 and #6
• Every major American company does this
• Pepsi serves American version of its products with artificial preservatives; and one with plain sugar, beta kerotene, etc. in Europe
• It comes down to money: synthetic ingredients are cheaper
• French fries are vastly different in U.K. from the U.S.
• These chemicals go into many things, not just food
• The dangers of artificial flavors:
  • FDA was recently sued by several non-profits because 7 ingredients were allowed to be used, that are linked to cancer in animal studies
  • FDA banned the chemicals due to the lawsuit
  • Found everywhere in candy
  • They have 2 years to remove the chemicals
  • FDA didn't require companies to tell the public which ingredients are the cancer causing ones
• Quaker Oats is allowed to write "strawberry" on the label and not actually add strawberries to the product
• Ketchup: [34:20]
  • Heinz Ketchup
  • Mark Sisson's Primal Ketchup
  • U.K. gets just sugar and tomatoes, vinegar and spices
  • U.S. gets GMO's and artificial preservatives
  • We get exposed to genetically engineered corn that's been developed to withstand carcinogens

-To what extent is the FDA involved in regulating the foods we buy at the grocery store, airport delis, etc...40:45

• Common phrase: "Generally regarded as safe"
  • Not mandatory to report to the FDA
• Americans are very trusting of their government to oversee, ensure what we eat is safe
  • Food companies invent ingredients;
  • Safety tested by the companies,
  • FDA doesn't have the resources to check everything
• How is the FDA regulated?
  • NRDC, watchdog organization
  • WTF: Red dye #3 was banned in cosmetics, but not in maraschino cherries?
• GAO: Org that exists to submit claims with concerns about unsafe ingredients

-Some of the common lies about ingredients we find on packaged food...47:30

• Parmesan cheese had up to 13% cellulose added to it
• Sargento capitalized on new awareness, but in a deceitful way
  • "Off the block"
  • Read the ingredients, still using cellulose
• Former CEO of Whole Foods asked Vani for "next level" of package labeling trends
  • Will see ingredients on front, vs. the back of packaging
• RX Bar: "No BS"... had "natural flavoring" on the back of the package
  • Natural flavors can have multiple chemicals used
  • "Incidental additives"

-What concerns we should have if we buy all organic...55:36

• Different levels of "organic"
  • 100% - every ingredient is organic
  • 95% - up to 5% non-organic allowed
  • "Made with organic ingredients" - only 70% need to be organic
• Pesticides used on organic products
  • Certified organic farm must use natural methods of controlling weeds before using pesticides
  • Types of chemicals are tested
  • Eating organic doesn't avoid pesticides; it does reduce the load on your body
  • Beware of glyphosate

-What does the diet look like for The Food Babe?...1:03:50

• Avoid as many packaged and processed foods as possible
• Eat most meals at home
• Steel cut oatmeal w/ flax seeds, chia seeds, fruit
• Make a salad for lunch
• Dinner: 4 course meals

-And much more... Resources from this episode:

-Feeding You Lies: How to Unravel the Food Industry's Playbook and Reclaim Your Health

-The latest two studies on inorganic phosphate: Number 1; and Number 2.

-Primal Kitchen ketchup -Kion natural energy bars

-Zach Bush's product "Restore" as an anti-glyphosate strategy

-Marion Nestle's Amazon book page

Episode Sponsors:

-Kion:  My personal playground for new supplement formulations. Ben Greenfield Fitness listeners receive a 10% discount off your entire order when you use discount “bgf10”. https://getkion.com

-Trusii: Contains a host of anti-inflammatory, anti-obesity, and anti-allergy benefits. For this reason, I have decided to now make consumption of hydrogen-rich water an important part of my daily nutritional routine...and I highly recommend it! Enter code “ben” at checkout and get 30% off your order! trusiih2.com/ben

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Do you have questions, thoughts or feedback for Vani or me? Leave your comments below and one of us will reply!

 

See omnystudio.com/listener for privacy information.

Animal scientists have long considered domestic livestock to be too dumb to know how to eat right, but the lifetime research of animal behaviorist Fred Provenza and his colleagues has debunked this myth. Their work shows that when given a choice of natural foods, livestock have an astoundingly refined palate, nibbling through the day on as many as fifty kinds of grasses, forbs, and shrubs to meet their nutritional needs with remarkable precision.

In his brand new book "Nourishment: What Animals Can Teach Us about Rediscovering Our Nutritional Wisdom", Fred presents his thesis of the wisdom that links flavor-feedback relationships at a cellular level with biochemically rich foods to meet the body’s nutritional and medicinal needs. Provenza explores the fascinating complexity of these relationships as he raises and answers thought-provoking questions about what we can learn from animals about nutritional wisdom.

What kinds of memories form the basis for how herbivores, and humans, recognize foods? Can a body develop nutritional and medicinal memories in utero and early in life? Do humans still possess the wisdom to select nourishing diets? Or, has that ability been hijacked by nutritional “authorities”?

Consumers eager for a “quick fix” have empowered the multibillion-dollar-a-year supplement industry, but is taking supplements and enriching and fortifying foods helping us, or is it hurting us? On a broader scale Fred explores the relationships among facets of complex, poorly understood, ever-changing ecological, social, and economic systems in light of an unpredictable future. To what degree do we lose contact with life-sustaining energies when the foods we eat come from anywhere but where we live?

To what degree do we lose the mythological relationship that links us physically and spiritually with Mother Earth who nurtures our lives? Provenza’s paradigm-changing exploration of these questions has implications that could vastly improve our health through a simple change in the way we view our relationships with the plants and animals we eat. Our health could be improved by eating biochemically rich foods and by creating cultures that know how to combine foods into meals that nourish and satiate.

Provenza contends the voices of “authority” disconnect most people from a personal search to discover the inner wisdom that can nourish body and spirit. That journey means embracing wonder and uncertainty and avoiding illusions of stability and control as we dine on a planet in a universe bent on consuming itself.

Fred Provenza is professor emeritus of Behavioral Ecology in the Department of Wildland Resources at Utah State University. At Utah State, Provenza directed an award-winning research group that pioneered understanding of how learning influences foraging behavior and how behavior links soils and plants with herbivores and humans.

Provenza is one of the founders of BEHAVE, an international network of scientists and land managers committed to integrating behavioral principles with local knowledge to enhance environmental, economic, and cultural values of rural and urban communities.

The many awards he received for research, teaching, and mentoring are the creativity that flowed from warm professional and personal relationships with over 75 graduate students, post-doctoral students, visiting scientists, and colleagues. Along with colleagues, he authored over 250 publications in scientific journals and books. His first book was Foraging Behavior. He co-authored a second book with Michel Meuret, The Art & Science of Shepherding: Tapping the Wisdom of French Herders.

In our podcast, we take a deep dive into all these questions and topics and many more, including: -How Fred got interested in studying animals and their nutritional habits...7:45

• He was fascinated by all things having to do with nature from a very young age
• Led to studying wildlife biology at Colorado State U; worked on a ranch concurrently
• Ran the ranch after graduation for 2 years
• Led to Utah State studying for a grad degree
• Eating habits of goats contradicted conventional wisdom
• Book: Biochemical Individuality by Roger Williams

-Biochemical individuality: what it is, and why it's important...10:48

• There's no such thing as an "average animal" in regards to food selection
• Study on how animals "finished" eating...
  • Total Mixed Ration: mixing ingredients together (5 total), versus offering them individually
  • Animals with a choice on what to eat ate less than animals with no choice
  • Gained weight, body composition was just as good
  • Animals with no choice suffered over-ingestion
• 5 ingredients is not nearly as much as animals foraging in the wild
• No 2 animals selected the same combo of ingredients; nor the same food from day to day

-How Clara Davis' studies on children over 100 years ago is similar to Fred's work today...17:38

• Longest study ever done on human beings
  • 6 years; performed on adopted children
  • Choice of 34 different foods
  • Allowed children to self-select their own diet
  • "A body knows, will select what it needs."
  • Eerily similar findings; as though they were plagiarizing her words
  • Children with Rickets Disease chose cod liver oil, then stopped eating it when they were cured
• Article: Clara M. Davis and the wisdom of letting children choose their own diets

-How nutritional wisdom is akin to three legs on a stool, where if one is broken, it won't work...23:38

• Leg #1: Flavor feedback relationships
  • Feedback changes "liking" as a function of need
  • "Vitamin fortification" affects our innate desire for nutrient rich foods
    • If someone is on a highly-processed diet, small amounts of nutrients is akin to the total mixed ration practice
    • Energy gets packed away in the form of fat in our bodies
    • Example of cows eating a 2 lb mixed mineral simply because they craved zinc in their system, which was in a small amount in the block of feed
• Leg #2: Wholesome alternatives
• Leg #3: Social and cultural considerations
  • Role of mother to children is essential
  • Babies' fetal taste system is fully functional during last trimester
  • Learning about food world via amniotic fluid
  • Mother's diet can influence flavor preferences of children
  • Genes are being expressed as a function of the environment we experience

-How to find the right diet if you come from an ethnic and genetic melting pot...37:40

• Epigenetics: the study of changes in organisms caused by modification of gene expression rather than alteration of the genetic code itself. Very relevant to Fred's work
• Play the "long game"
  • Establish and maintain a strong connection with your community, local environment and diet
  • Our genes become linked to the local environment over time and generations
• Bison, elephants, etc. with extended families become linked to their environment
• When you break the linkages, it's very difficult to reestablish

-Ancestral wisdom when it comes to pairing our foods...46:23

• Book: "Life in the Rocky Mountains"by Warren Angus Ferriss
  • When eating bison that were in good health, on a healthy diet, the taste was phenomenal; never got tired of eating it
  • Grass fed isn't grass fed, isn't grass fed
  • Plant diversity in animals will influence flavor and biochemical composition of meat and fat, with implications for the health of human beings
• Feed-lot diet: diverse mix of compounds vs. simple diet
  • Quality of meat, fat, milk, etc. from an animal free range very different from one on a feed-lot

-Synergy in diet, and when it's appropriate to supplement our diet with synthetic ingredients...50:40

• Research paper: Food, not nutrients, is the fundamental unit in nutrition
• The more you focus on individual compounds, the more deleterious health effects go away
• Need to eat wholesome foods, grown in good conditions

-What we can learn from animals when it comes to avoiding toxicity in our diets...1:00:40

• Pay attention to cues in your body
• Animals have innate ability to limit intake to levels that don't cause toxicity
• Animals love to eat a variety of foods
  • 50-75 species within one meal
  • All plants they eat are potentially toxic
  • Variety contains secondary compounds; reduces toxicity
• Sheep will eat new buds, but will taper off once they reach a phytochemical threshold induced by nausea

-About John Hoxsey and the formula he developed to heal cancer

• Had a prized stallion that developed cancer
  • Couldn't bring himself to shoot it
  • Put it to pasture to live out his days
  • Began eating plants it hadn't eaten before
  • Eventually cancer goes away
• Started a series of research that led to his formula

-And much more... Resources from this episode:

-Nourishment: What Animals Can Teach Us about Rediscovering Our Nutritional Wisdom

-Biochemical Individuality by Roger Williams

-Book: "Life in the Rocky Mountains"by Warren Angus Ferriss

-Alder Springs Ranch

-PHY906 as a Chinese treatment

-Essiac tea

-Book: The Art & Science of Shepherding: Tapping the Wisdom of French Herder by Fred Provenza and Michel Meuret

-Book: Foraging Behavior by Fred Provenza

Episode Sponsors:

-Kion: My personal playground for new supplement formulations. Ben Greenfield Fitness listeners receive a 10% discount when you use discount “bgf10”. https://getkion.com 

-Organifi Green Juice: Now you can get all your healthy superfoods in one glass...with No Shopping, No Blending, No Juicing, and No Cleanup. Use discount code “greenfield” at checkout and get a 20% discount on your entire order! organifi.com/ben

-Pso Rite: The Pso-Rite is your 24/7 massage therapist when your body needs it the most. Get a 10% discount when you order your Pro-Rite using my link. https://bengreenfieldfitness.com/feelssoright 

-Birdwell Beach Britches: Quality is our Gimmick isn’t just our slogan, it’s a commitment we honor with every stitch we sew. 100% money back guarantee. Get 10% off your order when you use discount code “beng” PLUS free shipping on any order over $99.  birdwell.com

Do you have questions, thoughts or feedback for Fred Provenza or me? Leave your comments below and one of us will reply!

 

See omnystudio.com/listener for privacy information.

As I wrote about in my article entitled “How Breath-Holding, Blood-Doping, Shark-Chasing, Free-Diving & Ketosis Can Activate Your Body’s Most Primal Reflex.”, after reading the fascinating book "Deep: Freediving, Renegade Science, and What the Ocean Tells Us about Ourselves" I hired (two years ago) a guy named Ted Harty, from Immersion Freediving in Ft. Lauderdale, Florida to certify me in freediving so that I could learn how to spearfish.

At over six feet tall and 230 solid pounds, Ted is a big, bold, loud, extroverted character. He looks like a boxer, and not like a guy who you’d expect to be diving at incredibly efficient oxygen capacity to depths deeper than most human beings have ever ventured. But it was Ted who was about to open my eyes to a whole new world of freediving, and who I spent nearly every waking hour of ninety-six hours of my life learning every possible closely-guarded breath-holding and deep-diving tactic.

Ted began his underwater career in 2005, as a scuba instructor in the Florida Keys.  Over the years, Ted became a Scuba Schools International Instructor and a Professional Association of Diving Instructors Staff Instructor. But whenever Ted was on the boat and did not have students to take care of, he’d jump in with mask, fins and snorkel and play around on the reef, sans scuba equipment.

As Ted highlights in this fascinating, quick video about his life: “Sometimes I’d have just five minutes to swim around without all of my scuba gear. I loved it. I could swim down to the sand at Sombrero Reef and hang out for a bit at 20 feet. I wanted more. I wanted to learn how to stay down longer and how to dive deeper.”

So, in January of 2008, Ted took his first Performance Freediving International (PFI) course. “I couldn’t believe how little I knew about freediving at the time. As a scuba instructor I knew more about diving physiology than the average Joe, but quickly realized I knew nothing about freediving. At the start of the course I had a 2:15 breath-hold, but after just four days of training I did a five-minute hold! I couldn’t believe it was possible.”

Next, Ted signed up for instructor-level courses at Performance Freediving. He was soon offered a job teaching with Performance Freediving, when he moved to Fort Lauderdale. Then, in 2009 Ted went to PFI’s annual competition. At the time, he was about a 80- to 90-foot freediver and weighed 230 pounds.

He wasn’t in good shape at all, but after three weeks of training under the tutelage of world-reknowned freedivers Kirk Krack and Mandy-Rae Cruickshank, he did a 54 meter (177 -feet) freedive. “I was blown away by what I was capable of.” Ted spent a year working with Kirk and Mandy, while traveling around the country teaching the Intermediate Freediver program.

Then, in 2010, a much more fit Ted went back to PFI’s annual competition. That year his new personal best was 213 feet, and currently he’s managed to up that to an impressive 279 feet.

In June 2012, Ted was selected as the Team Captain for the US Freediving Team at the Freediving World Championships, and in 2013 he attained PFI Advanced Instructor and PFI Instructor Trainer, becoming the first and only PFI independent instructor to receive this rating.

Oh yeah, and Ted also holds the record for hypoxic underwater swimming in the pool, having done 7 full lengths (175 meters) without a single breath. 

But most impressive? Ted has anemia. This means his blood can’t deliver oxgyen as efficiently to his muscles and brain as most of the world’s population. This means he has a blood hematocrit level of 34, easily 1/3 less than most athletes. This is a condition that would leave most folks huffing and puffing for air after climbing a flight of stairs.

Obviously, anemia hasn’t stopped Ted. In our last podcast, which you can listen to here, Ted and I covered:

-Why being cold and cold water can actually inhibit your ability to hold your breath…

-How to use static apnea tables to enhance your ability to tolerate high levels of CO2 and low levels of O2…

-Why training your mammalian dive reflex is so useful, even if you have zero desire to do long breathholds or freediving competition…

-Why you should avoid hyperventilation and “blowing off CO2” prior to a breath hold…

-The difference between Ted's breathing techniques and Wim Hof's breathing techniques…

-And much more...

Today Ted is back, and we take a deep dive (pun intended) into: -What happens to the body during free diving...8:30

• Similar effects as yoga
• Alter how you breathe
• Interact with marine life
• Stress release

-What is the "mammalian dive reflex" and why we would want to activate it...11:56

• Genetically coded in every human on the planet
• Dolphins, seals, whales possess the mammalian dive reflex
• We all have it, but at different levels depending on experience
• Several components:
  • Bradycardia; Body lowers demand for oxygen
  • Fingers, toes constrict
  • Pee reflex - peripheral extremities constrict
• We don't have conclusive data on how free diving affects HRV and the vagus nerve
• The connection between the spleen and breath holding/free diving
  • Another component of the mammalian dive reflex
  • Simply holding one's breath on dry land compresses the spleen
  • Legal blood doping
  • In elite athletes, holding breath compresses spleen; an ordinary person, not so much
  • In free diving, your body become more accustomed to these changes
  • Large amounts of blood circulate through the spleen; compressing it leads to large release of red blood cells
  • Breath holds in the sauna activate the spleen; not the same effects as diving

-Other benefits of free diving...24:07

• Overall well-being
• How can drowning and suffocating be relaxing? A: You don't feel that way
• People swear by its efficacy
• Comparable to training to lose weight
• Any studies on how much calories are lost during free diving
  • It's absolutely exhausting
  • Generating body heat
  • Study: 1,100 calories burned per hour
  • Breath work wouldn't translate to burning calories
  • Glycogen sparing effect
  • Ketones increase ability to hold breath

-Other ways we're able to increase breath hold time...29:40

• Take a bigger breath
  • Diaphragm, chest, shoulders, neck
  • Flexibility of rib cage determines the size of your breath
  • "Sipping"

-What an apnea table is, and the difference between Co2 and O2 apnea...36:30

• Table: series of breath holds
  • How you can breathe up for
  • How long you can breathe for
• Learn to tolerate low levels of oxygen; CO2 levels rising
• Carbon dioxide table: breathe up for 2 minutes; hold breath for 2 minutes...
• Wonka table
  • You want higher Co2 levels
  • Hyper ventilating discards Co2 faster than anything
  • Sit on couch, hold breath
  • You'll feel contraction, start stopwatch; deal with discomfort for 15 seconds
  • Take one breath
  • Go to the bathroom before doing this!
• Would you do a table while exercising?
  • No, but you can incorporate breath exercises into your training
  • Risk of blacking out; do on seated equipment
• Book: The Oxygen Advantage by Patrick McKeown
• Book: The Power of Your Breath by Anders Olsson

-What kind of breath work one would do in between dives to maintain maximum breath hold time...49:00

• Remember diaphragmatic breathing
  • Only thing you should feel moving is your stomach moving out and in
  • We're all chest breathers
• Control, be conscious of your breathing vs. not thinking about it

-Why the valsalva breathing technique is not optimal for free diving...52:52

• Pinch and blow: equalize your ears
• Can use valsalva scuba diving
• Frenzel technique
  • Pinch your nose.
  • Fill your mouth up with a little bit of air.
  • Close the epiglottis.
  • Move the soft palate to the neutral position.
  • Use the tongue as a piston and push air towards the back of your throat.
• Valsalva is optimal for scuba diving as you dive head first; air rises
• Frenzel is optimal for free diving because you dive head first; opposite of scuba diving

-A demonstration of the Frenzel breathing technique...58:00 -Similarities and differences between Ted's breathing technique and Wim Hof's...1:02:15

• Hof's methods are good for cold therapy, not necessarily breath holding
• Hyperventilation increases risk for blackout
  • Drastically lowers Co2 levels
  • Carbon dioxide levels trigger urge to breathe
  • Physically reduces amount of oxygen available to your body
• Bore effect:
  • When we hold our breath, our blood becomes more acidic; changes ph levels
  • Hyperventilating increases strength of the bond between hemoglobin and oxygen
  • If strength of bond too high, oxygen molecule can't be used as fuel
• Hyperventilating initially increases ability to hold breath, but there's the risk of blackout

-Exercise and stretching regimens specific to free divers...1:13:00

• Paradox: Free divers train a lot, which leads to high metabolism, which you don't want as a free diver
• There is no set regimen on how to craft the "perfect free diver"
• Problem seeking to solve is very complicated
• Similar to training cyclists would undergo
• Diaphragmatic stretching is critical -
  • Ted gives demonstration

-Some of the courses Ted teaches online...1:26:00

• FreeDivingSafety.com

-And Much More... Resources from this episode:

-Click here to see all of Ted's courses, including how to equalize, how to take a 20-30% bigger breath, how to freedive safely, and much more!

-Deep: Freediving, Renegade Science, and What the Ocean Tells Us about Ourselves

-The OURA ring - Save $50 with code: GREENFIELDOURA

-The WHOOP wristband

-Spleen volume and blood flow response to repeated breath-hold apneas.

-CO2 and O2 apnea tables

-The Wonka table

-The Oxygen Advantage book by Patrick McKeown

-The Power Of Breath

-My podcast with Laird Hamilton about underwater workouts

-FreeDivingSafety.com

Episode Sponsors:

-Kion: My personal playground for all things having to do with health and wellness. You can get 10% off your entire order when you use discount code "bgf10" at checkout.

-JOOVV: Everything from enhanced muscle recovery to increased sexual performance to improved skin health, and much more. After using the Joovv for close to 2 years, it's the only light therapy device I'd ever recommend. Use my link and use code "ben" at checkout and receive a cool bonus gift with your purchase.

-Thrive Market: Your Favorite Organic Foods and ProductsUp to 50% Off. Delivered to Your Door. Get 25% off your first order when you order using my link!

-Harry's Razors: When you go to harrys.com/greenfield, you'll receive a $13 value trial set that has everything you need for the closest shave you can imagine.

Do you have questions, thoughts or feedback for Ted or me? Leave your comments below and one of us will reply!

See omnystudio.com/listener for privacy information.

"The good physician treats the disease. The great physician treats the patient." - Sir William Osler

You deserve better than the broken, assembly-line medical system. The world deserves the optimized version of you. We can get you there.

So claim my guests on today's show, Dr. Matt Dawson and Dr. Mike Mallin of Wild Health, with physical locations in Versailles, Kentucky and Bend, Oregon. Dr. Matt Dawson is a precision medicine physician in Lexington, KY and co-host of the Wild Health podcast.

Dr. Dawson has been obsessed with performance optimization as long as he can remember. He received scholarships to play two sports in college even with "minimal talent" because of his voracious reading and implementation of any fitness or nutritional techniques that would give him an edge. He continued that obsession in medical school and, as a physician, he has won national awards for education, innovation, and leadership. He has lectured in over 20 countries and trained thousands of other physicians through live lecture, online education, two textbooks, and an educational app. He combines his training in genomics and functional medicine to give personalized, precise medical guidance. His obsession with performance optimization has morphed from initially athletic to now mental performance and longevity. Whether it's a professional athlete or a grandparent optimizing their mental clarity and mobility to keep up with their grandkids, Dr. Dawson is passionate about helping everyone perform at their absolute peak.

Dr. Mike Mallin is a physician in Bend, Oregon who is obsessed with health performance and precision medicine and is co-founder of the Wild Health podcast. He completed medical school in South Carolina, and trained in Emergency Medicine in Salt Lake City, Utah where he competed in several ultramarathons and found his love for the mountains and performance. Mike currently practices in Bend, Oregon and Lexington, Kentucky in his precision medicine clinic. He is also co-founder of the Ultrasound Podcast, an educational podcast that has taught thousands of physicians all over the world how to use ultrasound, as well as Wild Health, his newest podcast focusing on health performance and longevity.

During our discussion, you'll discover: -How Dr. Dawson played two sports in college despite possessing "minimal talent"...8:55

• Received two scholarships: tennis and soccer
• Became obsessed with performance; auto-didact
• Focused on helping others optimize their fitness and performance goals
• Ben had to figure out ways to train to overcome physical limitations in college - first foray into biohacking

-The story behind the founding of Wild Health...13:05

• Met 12 years ago, residency in Salt Lake City
• Interested in personal health for performance; competed with each other
• Became interested in genomics trying to fix Dr. Mallin's cholesterol numbers, which were very high
  • Extremely high LDL; over 300
  • Used epidemiology; lots of guess work.
  • Frustrated with conventional methods
  • Saw need for adding genomic and microbiome data into the treatment
  • Began studying "precision medicine"
• Treat patients primarily in person, in their respective clinics
• Data is important, but focus on a relationship, know patient's lifestyle, etc.

-What the heck is "precision medicine"...17:45

• First and foremost: not treating a patient as a statistic
  • What may be true for a "population" may not necessarily be true for an individual
  • Two individuals with the same problem (ex. insufficient Vitamin D) may require completely different treatments

-Machine learning algorithms and artificial intelligence used in precision medicine...20:10

• Closest we can come to that at the moment is the human brain
• Difficulty in obtaining accurate data is in lifestyle factors
• Great potential; Onegevity (listen to my podcast) has great potential but too many variables
• Is there a "gold standard" test that Drs. Mallin and Dawson use on their patients
  • Varies with each individual according to their needs and specific situation/lifestyle

-Strategies Drs. Mallin and Dawson recommend in terms of athletic performance optimization...24:15

• Depends on the individual
• Some need more recovery time than others
• Genetic tests to determine power vs. endurance
• Focus on doing what people like to do
• Optimize sleep: oura ring,
• Elite athletes, exercise enthusiasts
  • Won't change based on genetic data
  • Focus on overtraining by using data to educate them appropriately
• Can better identify a power vs. endurance approach with someone who is more passive in their regimen
• What Matt's daily exercise regimen looks like:
  • Sauna: near infrared light, meditation (20 minutes)
  • 90 lb. kettlebell; short sets (20 minutes)
  • Reading (20 minutes
  • Short, compressed exercise much more efficacious than a long run, long sets of strenuous activity
• HRV, breath work,

-How Drs. Mallin and Dawson approach cognitive performance, as well as dementia and Alzheimers...36:50

• Start with genetic testing
• Alzheimers easier to treat before symptoms start
• If you have apoe4 gene, you're 3-15x more likely to have Alzheimers; earlier onset
  • There are ways to treat Alzheimers with the right data at hand
• Healthy diet, sleep, detoxification
• Book: The End of Alzheimer's by Dr. Dale Bredesen
• P Gingivalis
• The Fortune magazine article on BMAA

-How Drs. Mallin and Dawson approach longevity and anti-aging...43:30

• Ultimate hack: find an ancient practice (like fasting) that simulates a modern day compound like rapamycin or metformin
• Spermidine
• Results from studies on athletes who take compounds like metformin?
• What about stem cells...
  • Proceed with caution. Possible if a patient has major health issues.
  • Educate them and let them make the decision they believe is best
• PulseCenter PEMF

-Drs. Mallin and Dawson's personal nutrition regimen...50:15

• TianChi for Ashwagandha
  • Reduces blood sugar level
  • Increasing testosterone and fertility
  • KSM 66
• How do you measure for testosterone?
  • 5 days of taking a supplement to getting to a "steady state"
  • Test once per month
  • Joovv Light
  • Multi-modal approach
  • First step: test for imbalance; then adjust lifestyle before supplementation
  • DUTCH test: Key for women, not as much for men
    • So much fluctuation of estrogen during the cycle
    • More efficacious than single-serum test
    • Listen to my podcast on the DUTCH test

-What about cardiovascular health...59:11

• Primary interventions - diet, lifestyle - help with 80% of cure
• 3 areas to focus on:
  • Inflammation
  • Endothelial dysfunction
  • High LDL particle count
• Treat based on the reason for the problem; not because there's a problem
• The Insulin Of The Heart: A Little-Known Seed Extract That May Be The Future Panacea For Heart Disease.

-How Drs. Mallin and Dawson go about identifying the perfect diet for people...

• They're both on very different diets
• Use genomics to figure out predispositions
• Weston A. Price
• Start with what the person likes; the "perfect diet" is useless if people don't adhere to it.

-About the Kentucky Castle, and upcoming event where Ben will be speaking...1:09:13 -And much more! Special Announcements:

- Kentucky Castle Event: On April 6, 2019, Drs. Dawson and Mallin will show you the science of how to look at your genetics and personalize every life decision to what your body will respond best to. Ben Greenfield will share his vast knowledge of nutrition and exercise science to help you figure out how to hack your biology and get the most out of the genetics you were born with. This will happen at the amazing Kentucky Castle. Interactive discussions and presentations will take place from 9am - 1pm on April 6th.

Then everyone will take a field trip to Keeneland to watch the sport of kings, thoroughbred horse racing, at the most beautiful race track in the world. After the festivities we'll return to the castle for a feast in the evening and dinner with Ben Greenfield and Drs. Dawson and Mallin. There they'll answer your specific questions about genomics, personalized medicine, the microbiome, or any other questions you have.

Registration is very limited, so click here to register now.

-Retreat in the Swiss Alps: Join Ben Greenfield and Robyn Openshaw, aka The Green Smoothie Girl, for an immersive health retreat in the Swiss Alps! At this 2019 liver detox and R&R at the beautiful Swiss Mountain Clinic (formerly Paracelsus al Ronc) in the Italian quarter of Switzerland, you will stay on-site and receive diagnostics and treatments from the best doctors of biological medicine, to detox your liver and your soul. Plus you're going to have a wonderful time hiking, sightseeing and enjoying one of the most beautiful places in the world. Click here for more information. Spots are extremely limited!

-Runga in Napa Valley: In September and October this year, people from all over the world will come together at a pristine property nestled on the ridge between Napa and Sonoma Valley, for one of the most immersive wellness experiences in the world. Guests spend four days connecting with each other and themselves, while learning and applying practices that are at the forefront of wellness and longevity. This is the RUNGA Immersion. Click here for more information.

To keep up with all of Ben's upcoming public events, just visit the official Ben Greenfield Fitness Calendar.

Resources from this episode:

-Precision Medicine

-My podcast on Onegevity Health

-Book: End Of Alzheimer's by Dale Bredesen

-The Fortune magazine article on BMAA

-Reversal of Cognitive Decline: 100 Patients

-A1 vs. A2 protein

-PulseCenter PEMF

-TianChi for Ashwagandha

-JOOVV light

-Oura ring

-My podcast on the DUTCH test

-The Insulin Of The Heart: A Little-Known Seed Extract That May Be The Future Panacea For Heart Disease.

Episode Sponsors:

-Kion: The Daily Life Bundle contains Ben and Team Kion's go to, everyday essentials: Kion Bars, Coffee, Aminos and Kion Lean. Use discount code "bgf10" and receive 10% off your order.

-Trusii: Boost energy; increase focus; upgrade immunity; enhance fitness. All with hydrogen-rich water from Trusii. Use discount code "ben" and receive 30% off your order.

-Zip Recruiter: The smartest way to hire. Use my link and try Zip Recruiter for FREE!

-Marc Pro: Helps you recover right and keep your body healthy, so you can do the things you love now without paying for it later. Use discount code "ben" to receive 10% off your order.

Do you have questions, thoughts or feedback for Dr. Dawson, Dr. Mallin or me? Leave your comments below and one of us will reply!

See omnystudio.com/listener for privacy information.

When it comes to nutrition benefits, clams are interesting creatures.

For example, they are a well known as a source of iron. 

There are two types of iron - heme and non-heme iron. Heme-iron is more bioavailable, which means it is better absorbed and can be utilized by the body. Clams have both versions of iron, and a 3-ounce serving of clams can provide up to 24 mg of iron. But they are an excellent source of:

- Omega-3 fatty acids

- Protein

- Vitamin A

- Niacin

- Potassium

- Thiamin

- Calcium

- Thiamine

- Folate

- Choline

- Magnesium

- Sodium

- Iron

- Vitamin B12

- Selenium

-Manganese

-Vitamin C

-Copper

- Phosphorus

-Riboflavin

- Zinc

- Vitamin E

- Vitamin B6

- Vitamin K

The list goes on and on...and my guest on today's show, Craig Dinkel - a supplement formulator, ultra-endurance athlete, altitude specialist and much more - has managed to study and harness the power of clams. On today's show we take a deep dive into clams, his new Altifuel supplement, and much, much more.

During our discussion, you'll learn: -About Craig's adventure on the Hardest Hike in America (which we talked about his last time on the podcast)...4:30

• Along the Sierra High route; At altitude (9-12k feet); 33 mountain passes
• Takes over 3 weeks to finish
• Pack ultra-light everything
• Big mistake: Bought ultra-light backpack
  • Not designed to carry as much weight.
  • Excess weight caused strain on lower back and glutes
  • Get the weight higher up (mid-back or higher)
• Decided to pull out the 3rd day - potentially dangerous situation

-Why Craig initially sought the health benefits of clams...19:20

• Desiccated liver extract powder great for high-altitude events
• Clams have highest amount of iron and Vitamin B12 available
• Clams are a more potent version of the desiccated liver

-Concerns about the level of contaminants found in clams...23:45

• Use wild, farm-raised clams
• Small serving (3 oz.) of clams contain 1500% of daily iron intake
• Heme vs. non-heme iron
• Great source of minerals
• High amount of Omega 3 and Vitamin K2

-What Craig combines clams with to get the highest level of efficacy...30:30

• Cordyceps, rhodiola, ginkgo biloba
• Rhodiola crenulata vs. Rosea
• Maintains sodium pulmonary transport in the body
• Helps reverse altitude sickness
• AMS - Acute Mountain Sickness
• Cordyceps - Oxygen producing capabilities with poly saccharides
• Why not add blue-green AFA to his ingredients...
  • Strong nootropic effect
  • Helps with muscle recovery
  • Wanted most powerful source to work with blood development; clams superior.
  • Have to pick and choose what you think is the best

-Best practices for taking the capsules...43:00

• Find lowest dose for highest impact

-And much more... Resources from this episode: 

-Kifaru backpacks

-Altifuel supplement with clam option and liver option

-Biotropic Labs 

-My previous episodes with Craig Dinkel:

1. Shattering World Swim Records On 25-Piece Fried Chicken Buckets, Climbing Mountains While Eating Defatted, Vegan, Grass-Fed, Argentinian Liver Anhydrate & Much More.

2. Recovery For Aging Athletes, Cross-Patterning, A New Kind Of High Intensity Interval Training, An Oxygen Boosting Supplement Called “Oxcia” & More!

3. A Potent Pre-Sauna Stack, How To Cleanse Your Blood Before Bed, 700%+ Endurance Increases, The Best Supplements For Altitude Performance & Much More With Craig Dinkel of Biotropic Labs.

4. The Hardest Hike In America, How To Train & Eat For Altitude, Dangerous Ingredients In Supplements & More With Craig Dinkel of Biotropic Labs.

Episode Sponsors:

-Kion: The Recovery Bundle Contains Kion Flex, Kion Aminos Tablet, LivingFuel SuperEssentials® Omega 3EDA+. Use discount code "bgf10" and receive 10% off your order.

-Organifi Red: A “Tart-Sweet” Custom Brew With The HOTTEST Fat Melting And “Skin-Firming” Superfoods In The World. Use code "greenfield" at checkout and receive 20% off your order.

-Purathrive: Stay in ketosis, shred fat off your body, experience sustained energy throughout the day… and… break through plateaus to reach the next level that once felt out of reach.

Do you have questions, thoughts or feedback for Craig or me? Leave your comments below and one of us will reply!

See omnystudio.com/listener for privacy information.

Is metformin really as dangerous as it's been made out to be? What are the best peptides to use for muscle gain, fat loss and cognition? How can you get started with testosterone optimization therapy?

I answer all these questions and many more in this podcast with Jay Campbell, a Champion Men’s Physique Competitor and the best selling author of the Testosterone Optimization Bible and of The Definitive Testosterone Replacement Therapy Manual: How to Optimize Your Testosterone for Lifelong Health and Happiness... (along with a host of other books linked to in the resources section below).

As a 17 year TRT patient, Jay is a master at manipulating and tweaking the human endocrine system to optimize performance and health. He has experience working with thousands of men and women in optimizing their nutrition, exercise, fitness and fat loss. Jay makes it his personal mission to affect positive and rapid change in each and every client who enters the mastermind program.

During our absolutely epic discussion, you'll discover: -Jay's daily routine and why he eats only 3 days per week...

• Metformin
• Armour Desiccated Thyroid
• Lion's Mane
• Curcumin, turmeric,
• Protein powder, MCT oil
• Practice intermittent fasting if you're not fast-adapted or want to lose weight
• The cold-filtration whey isolate Jay recommends...
  • 70% of people have some sort of response (allergic or otherwise) to whey protein
  • True Nutrition 
  • Ben has used Mt. Capra 
  • Cold filtration similar to micro-filtration for wine
  • Thorne Mediclear 

-Jay's response to Ben's concerns about the use of Metformin...

• Mitochondrial dysfunction
  • 2 studies by Dr. Chandler Mars
  • Morbidly obese diabetics using a disproportionate amount of Metformin
  • "Life extension dose" varies due to body size, ancestry, etc.
  • Jay has used Metformin for 17 years
  • Lactic Acidosis: studies done on samples not representative of the population
  • Gastric issues are a result of Metformin cleaning up microbiota
    • Subsides as the biome becomes used to Metformin
  • Metformin protects the brain and cleans vascular pathways

-How to go about getting Metformin...

• Tell your doctor you want it because it's cardio-protective, prevents cancer and is believed to stop the progress of neuro-degenerative diseases such as Alzheimers
• It's also very affordable
• inhousepharmacy.vu

-Whether Berberine should be used, and if so, as an alternative or a supplement to Metformin...

• Berberine is similar to Metformin, but isn't as regulated and is much more expensive
• Berberine doesn't have a good reputation among people in the know
• Metformin is the most studied drug in the world (because of diabetes)

-Jay's favorite peptides and what to look for when choosing a peptide for yourself...

• Peptides are a great option for an aging man or woman to slow down aging process, increase sleep, etc.
• Ipamorelin (GHRP)
  • Highest efficacy if combined with a growth hormone
  • Best peptide for women by far
• Neanderthal genes
• Quercetin
• Tesamorelin
  • FDA approved; created by Merck
  • Created for HIV positive men for lipo dystrophy
  • Extremely expensive
  • Highly effective in eliminating body fat
• Peptide fact sheet from Tailor Made Compounding
• Sermorelin is useless
• PeptideSciences
• Semax as a nootropic
• BP 157
• Jay doesn't like:
  • Ibutamoren
  • GHRP 2 or 6

-Why Jay is taking Armour Thyroid...

• Thyroid synergistic with hormones and testosterone
• Desiccated Thyroid: Combo of T3 and T4

-Rapid fire questions on testosterone...

• Is there a risk of cardio vascular health if one supplements their testosterone?
  • If a man is a "metabolic emergency," potential for an incident; because of that person's compromised health
  • Testosterone is cardio protective; beneficial for the heart for someone in good health
• TRT as a nootropic
  • Testosterone increases dopamine signaling
  • Feeling of "well-being"
  • Improves working memory
• Once you start using it, do you have to be on it for life?
  • Yes, but the individual's environment is vital
• What's the best delivery mechanism?
  • Transscrotal application (absorbed 8x better in the scrotum skin)
• What are you taking with testosterone to mitigate the downstream side effects?
  • World Link Medical
  • You need testosterone to aromatize into estrogen to confer the protective effects to your biological system
  • You'd never want to take an aromatase inhibitor
• What should you be looking for in reference ranges, and what should you be monitoring when you're on testosterone?

-And much more! Resources from this episode:

-Jay's recent roundtable on peptides

-Jay's TRT Revolution podcast

-Jay's book: "Guaranteed Shredded"

-Men's Health Optimization Bundle

-Ultimate Fat Loss Bundle

-Jay's Facebook video about metformin

-Cold filtered whey protein

-Thorne Mediclear

-Kion energy bar

-True Nutrition whey protein

-My article on the dangers of metformin

-Jay's article on the benefits of metformin

-Jay's Facebook video on metformin

-Metformin Alters Microbiota, Improving Insulin Sensitivity

-Metformin Alters Gut Microbiota of Healthy Mice: Implication for Its Potential Role in Gut Microbiota Homeostasis

-Goat's Rue herb tea

-Extended release metformin from Inhouse pharmacy

-Berberine

-Kion Lean

-T.S. Wiley's book: Lights Out - Sleep, Sex & Survival

-My podcast on testosterone optimization from A4M in Vegas

-2020 A4M in Vegas

-Ben's peptide article: How To Use Growth Hormone Stacks For A Better Body: Everything You Need To Know About IGF-LR3, GHRP, and GHRH Peptide Stacks.

-Peptide fact sheet from Tailor Made Compounding

-Ben's article "Should You Get Growth Hormone Injections (And Will GH or IGF-1 Increase Your Cancer Risk)?"

-Thorne Quercetin

-Dr. Seed's oral BPC-157 (use ode BEN for 15% off entire product line)

-PeptideSciences

-Semax

-Testosterone for depression

-Amazon version of the Testosterone Optimization Bible

-Pharmacokinetics of testosterone cream applied to scrotal skin.

-My podcast with Anthony Jay - Estrogeneration: How Estrogenics Are Making You Fat, Sick, and Infertile.

-The DUTCH Hormone Panel

-DirectLabs

-Zach Bush's Restore

Other notes from Jay:

-Metformin Study: Mitochondrial Dysfunction 

-This was on a thoroughly compromised patient population group of Morbidly Obese Diabetics who were using anywhere from 6-9 grams of Metformin per day. If you do further searches, it’s actually the opposite. Metformin reverses Mitochondrial Dysfunction. There are many, many others.

-Metformin Study: Lactic Acidosis - The fear of this condition happening was based on a study from the 40s (still attempting to find it) also in a massively compromised patient cohort. These patients were in end-stage renal failure and also obese and diabetic.

We must be mindful that correlation does not equate to causation. All of these linked studies show that Lactic Acidosis rarely happens if ever in normal patients population groups. Check them here, here and here. 

Elevated plasma metformin concentrations (as occur in individuals with renal impairment) and a secondary event or condition that further disrupts lactate production or clearance (e.g., cirrhosis, sepsis, or hypoperfusion), are typically necessary to cause metformin-associated lactic acidosis (MALA). As these secondary events may be unpredictable and the mortality rate for MALA approaches 50%, metformin has been contraindicated in moderate and severe renal impairment since its FDA approval in patients with normal renal function or mild renal insufficiency to minimize the potential for toxic metformin levels and MALA. However, the reported incidence of lactic acidosis in clinical practice has proved to be very low (

See omnystudio.com/listener for privacy information.

There are a lot of nasty secrets about the ketogenic diet that too many people are completely unaware of. It can cause the buildup of a wide variety of nutritional deficits…   It can cause chronic inflammation…   It can create an imbalance in omega fatty acids…   It can exhaust your body's glycogen stores…   But in my podcast episode with four time repeat guest Thomas DeLauer,  you'll discover how to mitigate these issues and how to do a ketogenic diet the right way.   Thomas is one of the leading experts in the world of chronic inflammation as well as the response of the human body to a low-carb diet. He is noted for his personal transformation from a 280-pound overweight corporate executive to not only being on the cover of health and fitness magazines worldwide but pioneering some of the mainstream awareness of auto-immune diseases and inflammation in general!   Thomas has been highlighted in over 20 magazines showcasing his transformation and has been featured worldwide on the cover of Ironman Magazine, Muscle and Performance Magazine, Natural Muscle Magazine, ICON Magazine, Platform Magazine and Ironman Japan. His background is in Sports Psychology, although it is this passion for psychology coupled with a career in healthcare as a physician recruiter and owner of an ancillary lab services company that sparked his love for nutritional science and what makes the body tick.   I first interviewed Thomas DeLauer in the episode The Ultimate Guide To Quelling Inflammation: Why Your Curcumin May Not Work, Surprising Effects Of Ginger Oil, Vegan Fish Oil Options & Much More!   I then interviewed him again in the episode Does Alcohol Really Make You Fat, Which Alcohol Is Healthiest, Hidden Ingredients In Alcohol & Much More: The Ultimate Alcohol Damage Mitigation Guide.   Thomas's third appearance was in the podcast episode Magnesium Supplementation: Everything You Need To Know About Dosing Magnesium, Timing Magnesium, Forms Of Magnesium & More! In this discussion, you'll discover: -How the ketogenic diet can be used to build, or at least spare, muscle mass...9:12

• Rather than losing muscle, you're most likely losing intercellular water
  • Lower levels of insulin mean the kidneys expel more water
• You'll lose glycogen at the beginning of the keto diet, then regain as you adapt to the diet
• Can see the effects in a very short period of time (24 hours or less)
• When you have beta hydroxybutyrate, there's a decrease in urinary nitrogen excretion compared to carb-rich diet
  • Leucine gets oxidized more slowly; promotes protein synthesis (muscle sparing)
• The stimulus of weight training is critical

-Whether the metabolic rate decreases while on the keto diet...19:40

• Metabolic rate decreases in a long-term calorie deficit (3+ weeks)
• Studies show a small decline in Triiodothyronine (T3) while on keto diet; no change at all in T4
• The metabolism of glucose takes a significant amount of T3
  • Less glucose intake = less T3
• Importance of "refeeding" while on calorie restriction

-How ketosis affects glycogen storage...27:00

• When you become "fat-adapted" (your mitochondria becomes efficient at utilizing the fat) your body preferentially uses ketones
• Your body reserves the glycogen to be used only when needed

-Some of the most common mistakes people make while on the ketogenic diet...38:30

• Being concerned with eating "too much protein"
  • You'll always have a glucose demand; same with carbs
  • Brain cannot run on pure ketones
  • Body allocates specific sugars for brain activity
  • If you overeat on protein, worst you can do is eat too many calories
  • Once you get very fat-adapted, the skeletal muscle has the ability to shortcut the ketones production process
  • MCT has been shown to trigger metabolic increase
• Fats people use to get into ketosis
  • Heavy dairy
  • Omega 6's
  • "Keto Wall": 90 days good results, then hit a wall
  • Pay attention to inflammatory level of fatty acids
  • Pay attention to "grass finished" vs. "grass fed"
• The fish oil conundrum
  • Algal oil 

-Parting thoughts...1:08:05

• How Thomas measures ketones:
  • Keto Mojo meter
• Keyto
• Levl

Resources from this episode: -Purathrive Keto Support Supplement designed by Thomas - 15% discount is automatically included at checkout.   -Study: Very-low-carbohydrate diets and preservation of muscle mass   -Study: Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men.   -Kion Essential Amino Acids (EAA's)   -My article on how to track ketones and glucose   -KetoMoJo    -Keyto   -Levl   Episode Sponsors:

-Kion: Kion is your ultimate source for everything you need to achieve peak performance, look amazing, defy aging and live an adventurous, fulfilling, joyful and limitless life. Use discount code "bgf10" and receive 10% off your purchase!

-Organifi Gold: A new take on an ancient secret: Pain-soothing herbs, incredible antioxidants, and phytonutrients all in one delicious, soothing “Golden Milk” nighttime tea. Use discount code "greenfield" and take 20% off your entire order!

-Runga 2019: RUNGA is an opportunity to get away, find space, reflect on your overall health and wellness and invest in positive change in your life.

-Vuori Clothing: Vuori is built to move and sweat in, yet designed with a West coast aesthetic that transitions effortlessly into everyday life. Use discount code "ben25" at checkout and get 25% off your order.

-Halo Sport: Halo Sport is a brain stimulator that helps you develop muscle memory faster. Use discount code "greenfield" and get a $20 discount on the Halo 2 (more than half the price of the first version with the discount.)

Do you have questions, thoughts or feedback for Thomas or me? Leave your comments below and one of us will reply!

 

See omnystudio.com/listener for privacy information.

Q&A Episode 394

Have a podcast question for Ben? Click the button at the bottom of the page (or go to SpeakPipe), or use the Contact button in the free Ben Greenfield Fitness app.

News Flashes [8:05]

• Good way to naturally increase your NAD levels:
• Interesting implications for recovery: The Effects of Quercetin Supplementation on Eccentric Exercise-Induced Muscle Damage.
• Everybody seems to be into Exosomes these days, but fact is, you can consume them in the form of wild plants, and they help your biome and possibly other health markers too. Read more here.
• Is sunscreen the new margarine? 
• For goodness sake, don’t consume vegetable oil and then go out in the sun.

*Here is the Thorne Quercetin Ben recommends **This is the EcoMeditation Ben talks about in the intro.  ***Book: Mind To Matter ****Book: The Kaufman Protocol You can receive these News Flashes (and more) every single day, if you follow Ben on Twitter.com/BenGreenfield, Instagram.com/BenGreenfieldFitness, Facebook.com/BGFitness, BenGreenfieldFitness.com/Snapchat, and Google+. Special Announcements [38:40] This podcast is brought to you by:

-Kion: The Kion Aminos provides building blocks for muscle recovery, reduced cravings, better cognition, immunity, and more. Now available in the delicious Berry flavor. Use discount code "BGF10" for a 10% discount on your order.

-Clearlight Saunas: Advanced technology, for your good health. See why jacuzzi saunas by Clearlight Infrared are unsurpassed. Use discount code "bengreenfield" and receive $500 off your order along with some free gifts as a bonus!

-Trusii: The Most Powerful H2 Tablets, Period. H2Now delivers over 15ppm H2-infused water in seconds to Neutralize Inflammation, Heal Your Cells, Boost Your Performance and Recovery, and Restore Optimal Health. Save 30% off your order when you use my link.

-Click here to follow Ben on Snapchat , and get ready for some epic stories about his morning, day and evening routine! 

Ben's Adventures: [42:37]

– February 22-24, 2019: CalJam: The Rebel Yell Tour. California Jam combines a TED talk format with a rock n’ roll show in-between! The driving objective of the event is to get attendees up to date on chiropractic research, scientific studies, and useful practice management strategy. The hope is that attendees bring all they learn at Cal Jam back to their communities to implement real, rippling change. Get your tickets here before the prices go up!

– April 3-7, 2019: The Kentucky Castle. Ben Greenfield will share his vast knowledge of nutrition and exercise science to help you figure out how to hack your biology and get the most out of the genetics you were born with. This will happen at the amazing Kentucky Castle. Interactive discussions and presentations will take place from 9am - 1pm on April 6th.

– April 12-13, 2019: FitCon Summit, Salt Lake City, Utah. FitCon® encourages everyone to Find Their Fit. It does not matter whether it is powerlifting, Crossfit, bodybuilding, roller derby, or even axe throwing. Be sure to visit the Kion booth in the expo! Register here and use code BEN50 for $50 off!

– April 26 – 28, 2019: Paleo f(x) Conference, Austin, Texas. Join me, staff from my company, Kion, and the rest of your tribe at Paleo f(x)™ 2019, the largest gathering of Paleo / ancestral health / keto / functional medicine / strength & conditioning experts in the world… see everything you'll get out of this enriching, enlightening event. Besides, April is a wonderful time of year to visit Austin, TX….Get your tickets here.

– June 23 – July 7, 2019: European Detox Retreat, Paracelsus al Ronc, Switzerland. At this 2019 liver detox and R&R at the beautiful Swiss Mountain Clinic (formerly Paracelsus al Ronc) in the Italian quarter of Switzerland, you will stay on-site and receive diagnostics and treatments from the best doctors of biological medicine to detox your liver and your soul. Plus you're going to have a wonderful time hiking, sightseeing and enjoying one of the most beautiful places in the world. Here's the link to more info. *this event is sold out, waitlist is available

-View the Official Ben Greenfield Fitness Calendar Here

Click here for the full written transcript of this podcast episode.

Giveaways & Goodies

-This week's top iTunes review - gets some BG Fitness swag straight from Ben - click here to leave your review for a chance to win some!

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Listener Q&A

As compiled, deciphered, edited and sometimes read by Brock Armstrong, the Podcast Sidekick.

How To Maintain Focus During Long Workouts [44:30]

Tom says: "I'm preparing for an ultra marathon (264 miles) in Wales this May. I will most likely do it without a support crew. There will be sleep stations at miles 80, 140, and 200 and I plan to take advantage of these. What tips do you have to prepare myself for the inevitable cognitive decline that accompanies events of this nature?"

In my response, I recommend: -Amino acids to stave off central nervous system fatigue -No-doze caffeine + L-theanine + TianChi + nicotine (what I did during the Kokoro event you can read about here) -My "How To Get Into Ketosis" podcast  -Kion Aminos Does Cholesterol Go Up On A Ketogenic Diet (& Is That Bad?) [56:55]

Glenn says: I'm a 60 year old man. I went to a paleo diet about 5 years ago. I recently tried the keto diet and everything seems off. My cholesterol and LDL skyrocketed. My triglycerides are low, my blood sugar is low, my CRP is low. So was I better off on paleo?

In my response, I recommend: -Dave Feldman's CholesterolCode.com -My podcast with Karim Dhanani on genetic testing Is Testosterone Bad For Your Prostate [1:10:20]

Hi Ben, my husband and I are interested in red light therapy for enhancing the sexual experience. However, my husband read an article that linked increased testosterone with bph, or enlarged prostate. My husand has mild bph. What are your thoughts on that?

In my response, I recommend: -Risks of testosterone replacement therapy in men -32 different ways to increase testosterone podcast

Prior to asking your question, do a search in the upper right-hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

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Dr. Josh Axe, DNM, DC, CNS, is a doctor of natural medicine, chiropractic physician and clinical nutritionist with a passion to help people get healthy by empowering them to use nutrition to fuel their health. He operates one of the world’s largest health websites at DrAxe.com, which has over 17 million visitors a month looking for healthy recipes, herbal remedies, nutrition and fitness advice, and information on essential oils and natural supplements.

He is also the co-founder of Ancient Nutrition, which provides protein powders, holistic supplements, vitamins, essential oils and more to the modern world. Dr. Axe is an expert in functional medicine, digestive health and herbal remedies and founded one of the largest functional medicine clinics in the world, in Nashville, TN, and served as a physician for many professional athletes. J

osh just published his brand new book Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones, Boost Brain Health, and Reverse Disease.

During this episode, we dive into the book, and more, including... -The heartwarming story behind how Dr. Axe got into natural healing...7:50

• Mother diagnosed with breast cancer at age 40
  • Conventional treatments were not effective
  • Antidepressants, thyroid drugs; chronic fatigue
• Ten years later, diagnosed with lung cancer
  • Decided to treat it naturally for 6 months; if it doesn't work, so be it
  • Did extensive research; sought validation from doctors
  • "Keto meets Gerson therapy"
  • Spoken affirmations
  • Horseback riding
  • After 4 months, cancer was nearly gone
• Article: How My Mother Survived Stage-4 Breast Cancer
• There's no one size fits all diet, but certain principles can apply to most people
• Chinese medicine:
  • Certain emotions affect particular organs
  • Chinese and Ayurveda are some of the oldest forms of medicine

-How Dr. Axe's business partner treated his own cancer naturally...20:20

• Book: The Maker's Diet by Jordan Rubin
• Book: Patient, Heal Thyself by Jordan Rubin
• Garden of Life, founded by Jordan Rubin
• Salmon Ceviche
• Vegetable juice, salads, avocados, turmeric
• Beat it naturally; no drugs, chemo, radiation
• Dr. Axe calls Jordan the best supplement formulator in the world
• Ancient Nutrition 
• Permaculture courses at Jordan's farm in Missouri
• "Food Foresting"

-What Dr. Axe set out to accomplish in writing his book...32:05

• Go back to Chinese medicine:
  • Holy basil
  • Cinnamon
  • Hot peppers
  • Turmeric
• Turmeric Golden Milk
  • Turmeric
  • Trikatu
  • Ghee
• Clary Sage essential oil - good for balancing estrogen
• Have lots of color in your diet: purple, red, green

-How do you tackle the paradox of a ketogenic, thyroid-friendly diet...42:00

• Do a keto diet for 30-90 days, then move into keto cycling;
• Watch carb-intake
• Utilize fasting
• Rice is thyroid-friendly
• "Keto Forever Cycling"
  • Intended for more than 90 day Keto dieting
  • Carb days, Keto days, alternating

-What does a ketogenic diet look like for a plant-based eater...51:30

• Keto-Vegan Plan (example meals)
  • Avocado, coconut milk, fruit smoothie for breakfast
  • Avocado, nuts and seeds, for lunch
  • Cauliflower steak, tahini for dinner
• Vegans overdo carbs
• Pancreas is often the most stressed organ
• Food doesn't heal you; the body heals itself
• Book: Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones, Boost Brain Health, and Reverse Disease

-Rapid fire questions...55:10

• What's the difference between bone broth protein powder and actual bone broth?
  • Ben's favorite: Organic bone broth protein, peanut butter flavor
• What to make of all the different types of collagen available at Ancient Nutrition?
• What is "Keto Fire"?

-And much more! Resources from this episode:

-Ancient Nutrition (use 15% discount code "BEN" on any order)

-Book: Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones, Boost Brain Health, and Reverse Disease

-How My Mother Survived Stage-4 Breast Cancer

-The strange connection between your emotions and your organs

-Book: The Maker's Diet by Jordan Rubin

-Midwest Permaculture

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-Policy Genius: Handles all the red tape, negotiates your rate. No agents, just friendly, helpful advice. Find the right policy in just minutes.

Do you have questions, thoughts or feedback for Josh Axe or me? Leave your comments below and one of us will reply!

 

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I recently spoke at an event called "A4M" in Las Vegas. My entire presentation was focused on 32 different natural ways to increase testosterone, with no injections or hormone replacement protocols required. I'm not against bioidentical hormone replacement therapy (BHRT), but I do think one should explore as many natural alternatives as possible first, or, for even more bang for the buck, pair BHRT with the tactics you'll discover in this episode.

A4M, which stands for "The American Academy of Anti-Aging Medicine" is dedicated to the advancement of tools, technology, and transformations in healthcare that can detect, treat, and prevent diseases associated with aging.

They promote the research of practices and protocols that have the potential to optimize the human aging process. The organization is also dedicated to educating healthcare professionals and practitioners, scientists, and members of the public on biomedical sciences, breakthrough technologies, and medical protocols through our advanced education entity: Metabolic Medical Institute (MMI). Their event in Vegas each year is, in my opinion, well worth checking out.

In this podcast, I will review the key biomarkers for achieving peak male health, along with the most potent and effective practices for optimizing biological variables for men's fertility and longevity. I will also unveil a host of little-known biohacks proven to enhance or restore peak testosterone and libido, along with how to practically implement a blend of ancestral wisdom and modern science to amplify sexual performance.

You'll discover a multimodal approach to optimizing male sexual performance, learn how to identify key biomarkers to assess male health, and get the best ancient practices and modern scientific strategies that enhance or restore men's fertility and longevity. Oh, and by the way, women need testosterone too, and all these tactics will work for the ladies. 

-Workout Strategies to Optimize Testosterone...9:00

Sprint

• Study:  Physiological and performance changes from the addition of a sprint interval program to wrestling training
• Airdyne bike
• Elliptical trainer

Lift heavy stuff

• Article: How Many Reps Should You Do To Build Muscle?
• Study: Testosterone physiology in resistance exercise and training: the upstream regulatory elements
• Workouts:  squats, deadlifts, bench presses, Olympic lifts
• Article: How to Use Weight-Lifting Machines
• Hex bars
• Kettlebells
• Book:  Body by Science by Doug McGuff

Use long rest periods

• Study: Effects of very short rest periods on hormonal responses to resistance exercise in men

Do forced reps

• Study: Acute hormonal responses to heavy resistance exercise in strength athletes versus nonathletes
• Article: 10 Tips for Proper Gym Etiquette

Use your legs

• Vasper
• Study: The effect of short-term strength training on human skeletal muscle: the importance of physiologically elevated hormone levels
• Article: What is the Best Way to Warm Up?
• Article: How to Warm Up And Cool Down

Avoid chronic cardio

• Study: Effects of strength training on submaximal and maximal endurance performance capacity in middle-aged and older men
• Podcast: Primal Endurance: How To Escape Chronic Cardio & Carbohydrate Dependency & Become A Fat Burning Beast

-Notoriously Missing Nutrients That Drastically Affect Testosterone Levels...18:00

Magnesium

• Mag SRT
• Podcast: Magnesium Supplementation: Everything You Need To Know About Dosing Magnesium, Timing Magnesium, Forms Of Magnesium & More

Vitamin D

• Vitamin D3
• Vitamin K2
• Thorne Vitamin D/K2
• Book:  The Magnesium Miracle by Dr. Carolyn Dean
• Sperti lamp

Zinc

• Podcast with Joe Rogan
• Black ant extract
• Thorne multivitamin

DHEA

• Article: DHEA, Steroid Cycling, Liposomes & More: Everything You Need To Know About Fringe Over-The-Counter Health Supplements That Build Muscle & Burn Fat
• Vaxxen Labs
• DHEA

Creatine

• Thorne Creatine

Boron

• Boron
• Article:  The Ultimate Guide To Biohacking Your Testosterone: 17 Ways To Maximize Muscle-Building, Drive & Anti-Aging

-Herbal Add-Ons...29:00

• Maca powder
• MiCacao
• 75% organic dark chocolate
• Eurycoma Longifolia
• Fenugreek
• Pycnogenol
• Tribulus Terrestris

-Biohacking Testosterone: Tools and Tricks That Actually Work...37:06

Electrical Muscle Stimulation

• Study: Rapid increase in the number of androgen receptors following electrical stimulation of the rat muscle
• Study: Effects of low-frequency electrical stimulation on the change of male sex hormones in normal men
• NES Scanner
• Neu.fit

Red Light or Low-Lever Laser Therapy

• Article: I Put a Giant Red Light on My Balls to Triple My Testosterone Levels
• Joovv Light
• Article: Red Light and Near-Infrared Radiation: Powerful Healing Tools You’ve Never Heard of
• Study: The effects of low-level laser therapy (LLLT) on the testis in elevating serum testosterone level in rats

Cold Thermogenesis

• Study: Serum levels of thyroid and adrenal hormones, testosterone, TSH, LH, GH and prolactin in men after a 2‐h stay in a cold room
• Study: In Vitro Temperature Sensitivity of DNA, RNA, and Protein Syntheses Throughout Puberty in Human Testis
• Study: Seasonal variations of human sperm cells among 6455 semen samples: a plausible explanation of a seasonal birth pattern
• Primal Cold Jetpack

Pulsed Electromagnetic Fields

• Book: The Non-Tinfoil Guide to EMFs: How to Fix Our Stupid Use of Technology
• Study: Therapeutic  uses of pulsed magnetic field exposure
• Study: The therapeutic effect of a pulsed electromagnetic field on the reproductive patterns of male Wistar rats exposed to a 2.45-GHz microwave field
• Study: The Effects of Cell Phone Waves (900 MHz-GSM Band) on Sperm Parameters and Total Antioxidant Capacity in Rats
• Study: The influence of direct mobile phone radiation on sperm quality
• Study: Effect of mobile telephones on sperm quality: A systematic review and meta-analysis
• Pulse Center
• FlexPulse
• ICES® DigiCeutical® M1 Model System – use code: BEN for $100 off
• ICES® DigiCeutical® A9a Model System – use code: BEN for $100 off
• Earth Pulse
• Delta Sleeper

Gainswave

• Pycnogenol
• Article:  How To Get All The Effects Of A Stem Cell Dick Injection…Without Actually Getting A Stem Cell Dick Injection
• Article:  The Most Potent Natural Alternative To Viagra (and One Of The Most Shocking Biohacks I’ve Ever Done)
• Podcast:  The Non-Pill, Natural Alternative To Viagra That Instantly Fixes Erectile Dysfunction, Boosts Drive In Men & Women, Enhances Orgasm & Much More
• Podcast: Sexual Biohacking With Scream Creams, Testosterone Replacement, Multiple Orgasms, Vaginal Stimulating Devices, Salad Dressings For Better Erections & More

Platelet Rich Plasma Injections (PRP)

• Study: Our experience in the treatment of priapism
• P-shot
• O-shot
• Study:  The Effectiveness of Platelet-Rich Plasma in the Treatment of Tendinopathy: A Meta-analysis of Randomized Controlled Clinical Trials

Stem Cells

• Article: Shooting Up Stem Cells With Ben Greenfield – The “Down The Rabbit Hole” Video
• Article:  Amniotic Stem Cell Injections, Advanced Muscle Integration Technique, High Dose Vitamin C Therapy & More: A Health Hacking Journey

-Mistakes You're Probably Making That Impact Testosterone and Fertility...47:20 Underestimating the nasties of plastic

• Podcast:  Estrogeneration: How Estrogenics Are Making You Fat, Sick, and Infertile
• Article:  How to Protect Your Body from the Ten Hidden Killers in Your Home (Fully Updated Version)
• Article:  Endocrine Disruptors
• Study:  Endocrine-Disrupting Chemicals: Associated Disorders and Mechanisms of Action
• Study: Disruption of LH-induced testosterone biosynthesis in testicular Leydig cells by triclosan: Probable mechanism of action
• Activated charcoal filter
• Reverse Osmosis

Thinking “Avoid Chronic Cardio” Means “Don’t Move Too Much”

• Study: Physically active men show better semen parameters and hormone values than sedentary men
• Study:  Endurance Training Decreases Serum Testosterone Levels in Men without Change in Luteinizing Hormone Pulsatile Release
• Study: Reproductive hormonal profiles of endurance-trained and untrained males
• Study: Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone
• Tri-Ripped
• Triathlon Dominator
• Obstacle Dominator

Eating too often

• Study:  Pituitary-testicular axis in obese men during short-term fasting
• Study: Reproductive Function during Fasting in Men

Thinking You’re Immune To EMF

• Book:  The Non-Tinfoil Guide to EMFs: How to Fix Our Stupid Use of Technology
• DefenderShield

Ejaculating Too Much

• Article:  Taoist Ejaculation Formulas
• Sun Simiao
• Article: Ejaculation May Lower Prostate Cancer Risk

Ignoring The Power Of Sex

• Article:  How To Get Fit For Sex
• Jordan Gray's website
• Book:  The Multi-Orgasmic Man: Sexual Secrets Every Man Should Know

Eating Gluten

-Best Ways to Track and Test Male Hormones...56:10

• Blood Panel
• Saliva Panel
• Urine Panel

-If you'd like this comprehensive list of resources in PDF format, click here! Resources mentioned in this episode:

-Book: Body by Science by Dr. Doug McGuff

-Book: Estrogeneration by Anthony Gay

-Book: The Multi-Orgasmic Man

-Gainswave

-Acoustimeter

-My podcast with building biologist Brian Hoyer

Episode sponsors:

-Kion: The company I created to scratch my own itch. Real-world tested products to help you live a fulfilling and joyful life. The Kion Aminos, now in the new berry flavor, is one of my favorite products. Use code "bgf10" at checkout and get 10% off your entire purchase!

-JOOVV: After using the Joovv for close to 2 years, it's the only light therapy device I'd ever recommend. Give it a try - you won't be disappointed. Use code "ben" at checkout and get a nice little bonus gift!

-Zip Recruiter: The smartest way to hire. Forget about sifting through piles of resumes. Use Zip Recruiter for FREE when you use my link!

-MVMT Watches: Quality products without breaking the bank. Perfect for a Valentines Day gift! Get 15% off your order with FREE shipping when you use my link.

Do you have questions, thoughts or feedback for me? Leave your comments below and I will reply!

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