Podcast #234 from

http://www.bengreenfieldfitness.com/2013/03/234-how-much-water-do-you-

really-need-to-drink-each-day/

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Introduction: In today’s episode of the Ben Greenfield Fitness Podcast: How

much water do you really need to drink each day? Also, how to

get rid of varicose veins; the difference between protein and

amino acids; fueling a 10-day camping trip; what causes hives;

and how many hours a week should you lift weights?

Brock: Hey Ben! I got a question for you.

Ben: Yow.

Brock: I know it’s not the usual early, early, ridiculously early time of

day for you, but I gotta ask, did you have a smooth silky glorious

morning movement this morning?

Ben: I did. I followed my own advice, Brock.

Brock: You had a glorious movement, Baby?

Ben: Yeah. That was like Austin Powers. I’m sure that you’re referring

to the recent podcast with the aptly named Certified Health Nut,

Troy Casey, that we released…

Brock: Wait.

Ben: Go ahead.

Brock: You did a podcast about poop?

Ben: Yeah. You didn’t hear it?

Brock: No. I just assumed.

Ben: That’s just how you start a conversation, anyways. Yeah. We

geeked out on the best ways to get stuff moving smoothly and

and he had his take on it, I had my take on it. We put it on

podcast, on a post. So, there you have it. Folks can go listen in

but yeah…

Brock: You put it on a post.

Ben: I talked about how to…(we put it on a post).

Brock: When you’re talking about poop, you, just putting it on a post

sounds wrong.

Ben: We talked about how to nuke your colon and all that stuff and I

even, at some point this week, tweeted a video because one of our

listeners, Joe, he got a squatty potty sent to his house and said

that it was the best thing that ever happened to him since his

wedding day. So there you go.

Brock: Oh dear!

Ben: Really bad wedding day or really nice poop.

News Flashes:

Brock: Okay. This is the time of the podcast where Ben tells us what the

heck he’s talking about everyday on Twitter, on Facebook and on

Google+ when he puts those crazy studies up there that we’re just

supposed to be able to understand.

Ben: I’ll do my best, man. And by the way, if people get bored when

I’m talking about the latest news, I mean, let us know. We can

certainly cut this section out but I’m hoping it’s helping

somebody other than me feel like I have some justification for

reading studies and geeking out on them. So I’m going to assume

that folks are hitting the “fast forward” button. But if you are, let

us know because I’m gonna talk about some of the things that

were big in the whole health and fitness realm this week. Now,

one of the first things was this idea behind these brand new

concepts of only ever for the rest of your life, drinking one form

of liquid food in its raw chemical form called soylent. Did you

hear about this, Brock?

Brock: I saw you tweet about it but I didn’t follow the link ‘cause I was

terrified that it was made from people.

Ben: Crazy. This guy, he noted that the whole food market is full of

waste in regulation and biased allocation with geopolitical

implications yadayadayada…so he’s like, well, I’m just going to

make my own food out of a basic number of chemicals that you

could buy from a website or formulate yourself and make it, like,

the perfect food for the human body. And so he did. And he

started to track his biomarkers as he did so. So he was tracking

his weight, he was tracking his basic blood panel, (not really

detailed blood panel) like triglycerides and cholesterol. He was

tracking his running progress and then his energy levels in terms

of how he felt what his appetite was like. And he was noting this

big boost in performance and according to him, his blood

biomarkers were looking a little bit better, although I have my

own thoughts on that. And he started to basically sell the stuff

online. I think it’s at soylent.me or something like that. I’ll put a

link to this guy’s article in the show notes. And I have my own

thoughts on this, which we’ll get to in a second. But it’s just a

mix of a bunch of stuff.

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He’s got carbohydrates, protein, fats (he didn’t put any

cholesterol at all in it), some fiber, some copper chromium

mineral, some vitamins like vitamin D and stuff like that. It

looks like he’s going after like the minimum recommended

allowance for most of this stuff and basically, turns into this

liquid blend. And he’s even willing to ship people a free batch if

they’re willing to get a complete blood count and a chem panel

and a lipid blood test and bonus points for getting a psych eval

after they’ve used this stuff only and no food. So, my thoughts on

this...

Brock: I’m very curious, what the heck it tastes like because if that’s the

only thing you’re going to eat for the rest of your life, it better

taste like (I don’t know) something amazing.

Ben: Yeah. So here’s…

Brock: At least, chocolate.

Ben: Yeah. Exactly. Chocolates and peanut butter. The idea of being

simple and not having a lot of variety in your diet is not

necessarily bad. There’s actually another study that just came

out this week that showed that more variety can actually cause

you to get fatter because it’s harder to keep track of what you’re

eating, how many calories, where your dietary foodstuff is

coming from. And I know, for me, if I stick to a pretty

predictable diet throughout the week, I do better in terms of my

body composition and my energy and stuff like that. But this

takes things to a whole another level.

Brock: Yeah. This is beyond consistency. This is exactly the same thing

everyday, not just sort of the same thing or the same types of

meals everyday.

Ben: Yeah. First of all, the omission of cholesterol is huge.

Cholesterol, you look at Paul Jaminet’s perfect health diet (we’ve

had him on this podcast), there’s a reason that mommy’s breast

milk is like, whatever it comes out to, like 60-70% fat-based and

much of that cholesterol, because it’s crucial. And there’s none of

that in there so he’s gonna be looking down the road at fatty acid

deficiencies and a lot of stuff on a bigger level that a lot of vegans

and vegetarians have to kinda deal with but other way, way

bigger level. The doses…

Brock: Can’t your body synthesize cholesterol from other fats?

Ben: Your body can do that but you do need some dietary sources of

cholesterol. That’s a good point, Brock. Your body can synthesize

cholesterol from some fats but his fat sources exclusively from

olive oil, which is mostly oleic acid on a mixed source of fats.

And so the fatty acid ratio is off. There’s no saturated fats such as

you’d find in coconut oil. There’s no gamma linoleic acid.

There’s no arachidonic acid. You can’t synthesize all the fatty

acids that you need from one single oleic acid fat source.

Brock: Gotcha.

Ben: Vitamin D is the only 400 international units and yes, that’s the

RDA but most folks need a lot more than that. There’s no

vitamin K in there. There’s very few trace elements like boron,

for example, in there, which, for guys, is really, really important

for testosterone and stuff like that. The carb source is malto

dextrin, which has a, frankly, very high glycemic index, which is

why it’s in most sports beverages but he’s gonna be spiking his

blood glucose every single time he sucks down a bunch of malto

dextrin. Protein in this, if you were to dose at the doses that he’s

recommending you would come out like 50 grams a day, which is

enough to cause you to not have muscle wasting happen but not

much past that. So you can’t really be exercising and stuff as

you’re on this and if for exercising individuals, the exclusion of

stuff like creatine and nitric oxide precursors and choline and a

lot of this other stuff you’re gonna find naturally in meat, none of

that’s in there as well. So you’re gonna miss out on all that. And

then a lot of stuff he puts in there is superfoods like ginseng and

gingko and stuff. It’s a super, super low, low microgram-based

doses, way less than what you’d actually need. Ultimately, I think

that this guy might feel pretty good and just about anybody

would feel pretty good switching from a standard American diet

to the almighty soylent but I’m not gonna be drinking any

anytime soon whether you pay me or not.

Brock: Yeah. That’s a terrible name. I know he’s probably doing a tongue

in cheek but I just can’t help but think it’s made from people and

that’s just not good.

Ben: Soylent green.

Brock: Chalton Heston to come and as the stuff. Anyway, not made

from people but it’s not made for people either.

Ben: That’s right.

Brock: Let’s move along.

Ben: I’m gonna talk about showers now so you can feel all clean.

Usually, when we talk about showers, we talk about cold

thermogenesis and all that crap and I’m not going to harp on

that.

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I wanna talk about photon showers and I don’t know if you saw

this but Delta Airlines unveiled a special photon shower this

month at the Ted Conference in Long Beach. And basically, what

it comes down to is, they are bombarding you with natural light

to reset your circadian rhythm and trying to put this in literally a

photon shower that you could step into at an airport or in a

lounge and get this blue light…

Brock: If there’s anything I learned from Star Trek is, that’s a bad idea.

Ben: ‘Cause you might get teletransported somewhere?

Brock: Well, the photon torpedoes were not things you wanna expose

yourself to.

Ben: Well, I would imagine that these are relatively low level photon

emissions. It comes down to the fact that you have these photo

receptors in your eyes that you don’t even use to see stuff –

they’re just used to detect light and they’re tied intimately to your

circadian rhythm - to your master clock. So what you do in one

of these chambers is (they’re called photosensitive retinal

ganglion cells – these cells at the back of your eye that can only

see light, not vision) this thing just hits you with a bunch of blue

light that basically resets your circadian clock from whatever area

that you’ve arrived into and so the idea is, you get rid of jet lag.

It’s similar to the idea like I’ve talked before (I’ll link to it in the

show notes) like the blue light box that you could put on your

desk in the morning. It’s called the Nature Bright Sun Touch that

emits blue light. It’s the reason that I go out every single morning

and try and look directly into sunlight or somewhere near direct

sunlight so that I start up my circadian rhythm, jumpstart my

cortisol, stuff like that. Same reason that if you can go outside

when you fly into a new area, it can help to reset your master

clock, that along with a little bit of grounding and earthing and

kinda making sure that your feet touch the ground. Pretty

interesting that they’re making it into a waterless photon shower.

Brock: So you don’t get clean at the same time as getting awake. You

just get awake.

Ben: Yeah. I believe that you just get awake. But I don’t know. It

could be a good hot date. Take your next date in to the photon

shower and see how that works out for you. Getting it on the

photon shower. The last thing that I wanted to mention was

somebody sent me over a link to this discussion that’s going on

about thyroid and whether or not endurance training can affect

your thyroid hormone production. And this is something that

I’m kinda geeking out on right now, not only because I’m writing

this book on the trade-off between performance and health - the

trade-off between training and health, but also because I’m

writing an article for Lava Magazine right now on the idea of

calorie density and nutrient density and how important that is

for people who are training so that they don’t put themselves into

this state of hormonal depletion. And one of your hormones, of

course, is thyroid. The original article that sparked the

controversy about this was written by John Kiefer and we’ve

talked about him on the show before. He’s the guy who’s into the

whole carb loading protocol, which, no surprise, is a popular diet

because you eat a bunch of pizza and potatoes and carbs at night

and stuff your face. His article is about carb loading. It was

about how chronic levels of exercise may actually deplete your T3

levels and lead to a throttling of your metabolism and your

cellular efficiency. And he cites a billion studies to support what

he’s saying. On another blog, this guy named Alex Hutchinson,

who we’ve talked about before, he runs a really good blog called

Sweat Science, he basically, delved into these studies a little bit

more. And he found some interesting things like for example,

you only really experience a significant drop in thyroid

production when you are combining endurance training or high

intensity interval training with caloric restriction. And so, that’s

kind of the one two combo that has to be present.

Brock: Yeah. We talked about that a couple of weeks ago on the show –

the combination.

Ben: Yeah. Exactly. And another issue is that, for example, the drop in

T3 (thyroid production hormone) that can occur with intense

bouts of exercise that are happening all at once, what happens is

you can see a dip but if you follow it for several weeks, it begins to

rise back up. It’s like your metabolism bounces back after that

initial message to your body that it might need to down-regulate

metabolism.

[0:15:04.0]

Another thing is that you gotta look at the difference between a

short-term study and a long-term study. Another issue is that

when you exercise, you simply metabolize T3 a lot faster and so

some of these studies that look at what’s called T3 Kinetics,

which is how quickly you metabolize T3. One of the reasons that

you would see T3 disappearing more quickly in an exercising

individual compared to a sedentary individual, is just the fact

that we metabolize hormones more quickly (period), which is

why it’s important to do things like include seaweed in your diet

like iodine from nori. I personally use a bunch of nori wraps. We

could use Kelp or Dolci or Kombu or any of these other really,

really good sources of iodine along with selenium from stuff like

raw Brazil nuts, for example. But the idea is that, yeah, you

certainly can draw all of these famous runners like Alberto

Salazar and Paula Radcliff and Ryan Hall and folks who have

been known to have had diagnosed thyroid problems and you

could probably blame the majority of what’s going on with them

on a combination of endurance training and caloric depletion –

intense caloric restriction to really get as skinny as possible to

win a bunch of money in a race, for example. That’s one of those

deals where you’re making that health vs. performance trade-off

to put food on the table. But for most of us, as long as we’re

eating enough food to support our training, the thyroid issue is

not one that we necessarily need to worry about, I would say, as

much as some of the other hormones that tend to take bigger hits

like testosterone and estrogens and cortisol, and things of that

nature.

Special Announcements:

Brock: All right. It looks like you and the fat-burning man have been

keeping yourselves pretty busy lately.

Ben: We have. I actually put this out on a podcast. He and I did a

really, really quick 3-minute podcast that, if you’re subscribed to

this, you probably already heard where we talked about our

favorite fat-burning workout. But he and I created this website

called The Lean Lifestyle Insider, where we’ve got over 4 hours of

video and audio and a bunch of transcripts and resources and all

this stuff to teach people exactly what we do – each of us in our

own respective way, to keep our bodies in fat-burning mode all

day long.

Brock: So it’s not just talking about being in ketosis constantly?

Ben: No. It’s not. And there is no pooping involved, I promise. I think

I hold the squatty potty at one point. But anyways, yeah, my

version of it is over at leanlifestyleinsider.com/b. The only

difference between my version and his version is if you don’t go

to “B”, then I don’t get paid. But yeah, it’s over at

leanlifestyleinsider.com/b. And we really tried to over deliver.

We spent several weeks putting this together. It’s a one-time 47

bucks and you basically get a ticket to access it for the rest of all

time. And it’s just kinda some cool practical stuff where we go

over our whole breakfast and morning routine, our whole lunch

and midday routine, our afternoon and our workouts and then

our evening/bedtime routine. And it’s just real in-the-trenches

stuff. So I highly recommend, folks, check it out. I think it’s a

good…let’s put it this way, if it wasn’t me on the video, I’d buy it.

So there you go.

Brock: All right. That’s a good sign. You seem to be in the mood for

webinars so you’ve got a couple of inner circle webinars coming

up, too.

Ben: I do. This again, I don’t wanna get all salesy. I promise, the

special announcements will be short here. But we’re doing 2

webinars this month in the inner circle. One is April 6th and it’s

called How to Create Superhuman Kids where we’re gonna talk

about what our kids eat, how we get them to eat what they eat,

how our kids exercise, what supplements our kids take, how to

optimize sleep patterns in kids, basically, how to maximize a kid’s

health and performance and vitality. I’ve got my kids doing bear

crawls around the house and kettlebell swings and medicine balls

slams.

Brock: Oh! Did you get them the kettlebells?

Ben: Oh yeah. Exactly. We’ve only had one minor fatality with the

kettlebells, so far. I had the Ts and the stop at shoulder height,

not to go above their heads. They just turned 5 yesterday actually,

and they’re doing a lot of stuff and we’ve got them eating the

right way, too but they still enjoy life. They don’t feel like they’re

in a Siberian Salt Mine prison. We teach you how you, too can

have children who aren’t in Siberian Salt Mine prisons.

Brock: Very nice.

Ben: And that is on Saturday, April 6th. That’s for Inner Circle

members. It’s 10 bucks a month to be in the Inner Circle and it is

really the best 10 bucks a month you’ll ever gonna spend because

you, pretty much, have full access to me and my wife, Jessa and

you can ask us anything anytime. It’s one big family in there.

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We respond. We talk about stuff that we’ve talked about on

podcast and kinda delve into it a little bit more. You get to see

what we’re eating. You get access to all the webinars we’ve done

in the past like healthy travel tips and time management secrets,

even little things like how to make your own bone broth, how to

make your own coconut milk, stuff like that. I’m also doing in

April, kind of a bonus webinar for the Inner Circle called Ask Me

Anything about Minimalist Triathlon Training because right

now, I’m training for Ironman Canada. My goal’s to do it on 6-9

hours of training per week. Nobody hit that double digit training

week and I’m gonna open it up and let folks ask me anything

about the tips and techniques and tools that I’m using for that.

Both of those are this month’s Inner Circle webinars. Again, I

don’t wanna get all salesy but I get excited when I got this stuff

that I think is really good helpful content that’s available literally

for 10 bucks a month. And I think that’s a Sliman deal, if you ask

me.

Brock: It’s a steal of a deal.

Listener Q & A:

Chris: Hey Ben! I’ve a question about veins for you. I’ve noticed over

the past few months that I had these veins that have been

popping out both of my shoulders and in one of my biceps.

They’re kind of like varicose veins just not a severe that is zig

zaggy looking. I just wanna know: are these bad? Can I get

something, maybe take something or out something on them to

make them clear up and turn into regular veins or am I just

screwed? If you know anything about it, help me out. I’ll

appreciate it. Thanks.

Ben: Well, Brock, I’ve got one word for Chris and that would be

“laser”. A laser on a shark would be even better. That’d be one

way to get rid of your varicose veins.

Brock: Then if you miss this with the laser, you just bite your shoulder

off and get it done.

Ben: Yeah. You gotta kinda understand like which treatments are

gonna work. You have to understand what causes varicose veins

in the first place. I’ll link to another podcast in the show notes

that we did on varicose veins but it’s just a circulatory issue.

Your veins carry blood from whatever parts of your body – your

arms, your legs, etc., back to your heart and when you’re talking

about the legs, which is actually where most people get varicose

veins, the muscles in your legs squeeze you veins and push the

blood back up towards your heart and so you have valves that

stop that blood that’s going back up towards your heart from

following the pull of gravity back down towards your feet or

down towards your arms, if we’re talking about valves in the

shoulder area. And when the valves wear out or they’ve got a lot

of pressure on them, whether due to age or weight or pregnancy

or lots of shoulder presses or something like that or even lots of

time on your feet, the blood can get trapped in and enlarge the

veins. And so once you know what’s causing them, there are

some things that you can do. First of all, I do wanna throw out

that I’m not joking about the lasers. In many cases when we’re

not talking about a body part that you can actually elevate per se

(it’s already elevated and above the heart and a body part that

already has some amount of muscle tone and good circularity

and vascularity such as in the shoulders and in the bicep),

sometimes, you gotta take lasers to that kind of stuff, if it is a

varicose vein.

Brock: I’d actually know somebody who may or may not be my mother

who actually had some varicose veins and have to try laser and it

was amazing, the difference. It was really very, very effective and

quick.

Ben: And now the whole world knows Brock’s mom’s medical issues.

Brock: Yeah. Sorry, mom. She doesn’t mind.

Ben: Well, our moms are probably 50% of our audience. So we just

lost 25%. No, we just lost 50%. All right. Do math, Ben.

[0:25:06.0]

Anyways, what are some other things you can do if you’re not

gonna do lasers whether you have veins on your shoulders or you

biceps or your arms? Well, if we’re talking about things that you

can do from a food standpoint, water can not only help you a

lot…we’ll talk a little bit later in the podcast about how to hydrate

properly. But one thing that actually can cause stress on your leg

veins and I figure, even though I think I may have promised not

to talk about poop too much, I’m gonna talk about it.

Brock: I knew you can do it.

Ben: I can’t do a podcast without the poop alert. When you’re straining

on the leg veins, that can actually cause some of these issues.

Proper hydration and paying attention to what I talked about in

the poop podcast that we just did can actually be helpful,

especially if you got varicose vein issues in your legs.

Compression socks and compression tights can help a ton. You

can even elevate the foot of your bed by putting a couple of phone

books under each side of your bed if you really seriously want to

activate a little bit more efficient venous return. And that can

also help with recovery a little bit as well if you’ve had a long run.

If your significant other is okay with feeling like she’s sleeping on

slanted ground.

Brock: Slowly sliding off the bed.

Ben: Exactly. A few other things that can help out: One is that cold

exposure causes constriction of the superficial veins. It directly

stimulates the smooth muscle lining of those superficial blood

vessels and so doing like hot-cold contrast type of showers can

help out quite a bit with venous return and with eliminating

some of these varicose veins. And again, that would work on the

upper body or the lower body. There are also supplements that

you can take and specifically, herbal supplements that have been

shown to help a little bit with vascularity or what’s called venous

insufficiency. One would be one called Horse Chestnut Extract.

I’ll link to a few good brands in the show notes for this episode.

What’s the episode show note, by the way, Brock?

Brock: It’s Episode 234.

Ben: Episode 234. That’s easy to remember. We’ll talk about Horse

Chestnut. We all love our Horse chestnut. It can be dangerous in

high amounts and some people have an adverse effect toward

Horse Chestnut. If you’ve got a kidney or liver issue, I don’t

recommend that you take it. I also don’t recommend you

combine it with blood thinning medications because it does have

a blood thinning effect and that’s one of the ways that’ll really

help with venous insufficiency. But that’s one thing that can help

out. Another thing that can help out in a different way because of

the type of antioxidants in it that can specifically assist with

connective tissue structure of blood vessels would be Grape Seed

Extract and Pine Bark Extract. And you’re gonna find this stuff

in a lot of different whole food antioxidants type of compounds

that are out there but you can also just get them in their isolated

form and use something like that if venous insufficiency is an

issue and you struggle with varicose veins so you’d wanna

eliminate them. The last type of herb is one called Butcher’s

Broom. That acts in a different manner as well. What that does is

it strengthens the collagen in the blood vessel walls and helps to

improve circulation a little bit. It has these components called

ruscogenins in them. They can basically tighten, weaken and

stretch vessels such as those that will be associated with varicose

veins. So, Butcher’s Broom and I assume it’s named Butcher’s

Broom because the way that the plant looks.

Brock: But butchers don’t use brooms… do they?

Ben: Maybe it’s sold by a butcher with a broom. I don’t know.

Honestly, I haven’t studied up on Butcher’s too much. It’s

possible that they may use brooms. I don’t know.

Brock: That’s a really awful way to clean up meat.

Ben: Probably not the most efficient way to go about cleaning up

ground beef and bone bits from concrete floor. Anyways,

Butcher’s Broom. So now that you’ve got that visual in your head

of smeared blood and bone bits on the floor of a butcher’s block.

Butcher’s Broom. There you go. So those are some of the basic

supplements that you could look into and some of the measures

that you could do for varicose veins. And of course, it has our

MO on any of these podcasts if you’ve got stuff that you found to

be effective for you, go ahead and leave them in the show notes

for Chris and I’m sure that he would love to see what you’ve

found that works for you.

Brock: Chris wasn’t completely certain that they were varicose veins. Is

there anything else that they could be?

[0:30:04.3]

Ben: They could be simply enlarged valves. That’s one type of thing

that you can run into when you’ve really been working a muscle

such as the biceps or the shoulders simply because as valves are

gonna get bigger as more blood is flowing through the arms. One

of the things that you can do about that is just to quit getting so

jacked. If you are focusing on taking something that’s gonna help

with blood smoothness a little bit, such as the Horse Chestnut

Extract, even like a good high quality Fish Oil could help with

this a little bit. You’re gonna put a little bit of less stress on these

valves but anytime you’re looking in an area that’s getting a bit

like that in a vessel, it’s usually a valve. And I’ve personally had

stuff like that going on in my shoulders before when I lift a lot. If

you look at a body builder up close, just about any body builder’s

gonna have this kind of issues. In some cases, it’s tough to have

your cake and eat it too when it comes to having like a perfect

venous appearance. The other option is to just hire someone to

follow you around with an air brush. That would also work.

Brock: I actually personally think that those veins look pretty bad ass so

he should just live with it, Chris.

Ben: Yup. Get your “welcome to the gun show” T-shirt and blast them

out.

Brock: Flex away.

Brian: Hello! I’m kinda new to the whole supplement thing. You guys

mentioned the MAP supplement. Is that amino acids or is it

protein? I don’t really understand when you’re talking about

which one most work ‘cause I’m very interested in starting to do

something of that nature, if you could help me with that by

answering that on the podcast, please. My name is Brian from

Indiana. Thanks.

Brock: Isn’t it a great question ‘cause it really is a small differentiation

between complex amino acid pattern and actual protein.

Ben: Yeah. It is an amino acid. It’s a dietary protein substitute

basically, that has a bunch of essential amino acid in its purified

crystalline form and amino acid (for those of you who want a

quick 5-second chemistry lesson), are the main constituent of

dietary protein. So anytime you’re taking in a protein powder or

steak or whatever, the proteins in that are comprised of amino

acids. The Master Amino Pattern is not made from an animal

source. This is a laboratory-produced essential amino acid even

though amino acids are 100% natural. The difference between it

and most protein sources is how quickly it’s digested and

absorbed because the protein has already been broken down. If

you look at a protein powder or a dietary protein, most proteins

(and you may know this if you were in Nutrition 101) are about 4

calories per gram. So you’re getting calories when you’re taking

in protein and there is a need to actually digest and break down

and get activated by pepsin in your stomach to start to pre-digest

some of those proteins and get them broken down with

hydrochloric acid. Whereas, when you look at something like an

essential amino acid such as the MAP, it’s only about .04

kilocalories per gram. There’s really zero calories in it per se. All

you’re getting are amino acids. And for that reason, you can’t

really count it as calories. You can’t throw back 10 amino acid

capsules after workout and expect your body to actually not be

sent the message that there is caloric depletion happening so it

won’t keep you out of strict catabolism if you’re not including any

calories at all with it. At the same time, if you don’t account for

those amino acids and you just take, let’s say you’re taking 10

grams a day of essential amino acids and you’re not paying

attention to making sure that you don’t take quite as much

protein powder or you don’t use quite as much of a protein check

where you don’t cut back on your meat intake a little bit, you can

actually get too much nitrogen and too much ammonia build-up

if you’re not careful. So that’s something to take into account as

well. Now, one of the guys who was responsible for formulating

Master Amino Pattern, Dr. David Minkoff, he did an hour-long

podcast over at one of the websites that I run called Endurance

Planet at enduranceplanet.com where they just geeked out on

everything you’d ever need to know about essential amino acid

supplements. And that was a great episode. You could find it

over at enduranceplanet.com or just look up “endurance planet”

in iTunes.

[0:35:02.8]

It’s pretty fascinating how much more quickly the stuff digests so

you’re looking at 3-6 hours for a dietary protein from steak or a

protein powder vs. about 20 minutes for this stuff. You’re

looking at net nitrogen utilization for body protein synthesis at

being about 99% for an essential amino acids capsule like MAP

vs. being anywhere from 16 to a maximum of right around 30%

for a dietary protein. And there is really no food sensitivity or

adverse reaction to it that you might get from whey or eggs or

something like that. So it’s pretty interesting stuff. As far as

whether or not it’s an amino acid or protein it’s kind of amino

acids that make up protein. That’s kind of the idea behind it. It’s

one of the staples in my supplementation protocol. I honestly

don’t use it everyday. I use about 5-10 capsules of it before a hard

workout or occasionally, after a hard workout when I wanna

bump up my blood levels of amino acids and I will sometimes use

it to shut down appetite cravings at night. And then I’ll use it

during a race like during an Ironman or Half Ironman Triathlon

at 5 per hour and 10 of them about half hour before. That’s a

skinny on essential amino acids.

Brock: When you say using it to shut down cravings, do you mean you’re

actually like when you’re feeling hungry, your stomach is

growling, you take that to sort of calm down the growling or

more of you’re not actually hungry but you just wanna eat

something kind of craving?

Ben: Amino acids are precursor for all of your neurotransmitters. So if

you have a serotonin or a dopamine deficiency or something like

that, that kind of deficiency can cause you to crave foods. And

just for self-experimentation, I found that during periods of

heavy training, when my body is having a really, really high

protein turnover and high amino acid turnover, that my cravings

at night go up even if I’m accounting during the day for the

excessive calorie utilization by eating more calories and I’m

convinced that big, big part of it is neurotransmitter depletion

from amino acid depletion. And so during periods of heavy

training, if I use those amino acids, I don’t get as many appetite

cravings at night and I think it’s because it’s a little bit more like

a neurotransmitter balancing type of thing. But that’s a total and

equals one deal and I’m just saying that’s something that’s

worked for me. And we’ll put a link to a really good FAQ section

about Master Amino Pattern in the show notes and you can get

the stuff over at Pacific Elite Fitness. It’s kinda spendy. If you

buy it in bulk, it’s a little less spendy but it’s not a cheap

supplement but you definitely notice a difference when you use

it.

George: Hello Ben! This is George from Cincinnati. I’m planning for a

10-day trip with my son’s boy-scout trip this summer and looking

at nutrition options. While the trip is providing food, I’m

looking at personal alternative options during the day’s activities.

Listening to last week’s podcast on UCAN Superstarch, is that

something that’s effective to use for 10 straight days? I’ve gone

back through your archives and in Episode 199, there’s a good

question about the race in Mongolia where you suggest

Pemmican bars, Living Fuel Supergreens, chocolate, nuts and

few more items. Would you suggest including Superstarch into

that mix to keep me going strong for 10 days while keeping as

lightweight as possible? Enjoy the show. Thanks so much.

Brock: This is an interesting idea. It never occurred to me to try using it

for multiple days. In my mind, it’s a thing used during a race and

maybe during a really long workout but yeah, could you use it as

a supplement when you’re doing stuff?

Ben: I wouldn’t, personally. Yeah, it’s a starch. Sure, it’s low glycemic

index and it causes more stable blood sugar levels and all that

jazz but just like thatThat soylent stuff that we’re talking about, it

doesn’t give you a full nutrient profile. It is just starch and talk

about boring, unless you get a stuff that has a bunch of artificial

sweeteners added to it, actually the cran rasp flavor is flavored

with stevia. So that’s one option. But boredom, seriously, I would

chew myself out if I was a boy scout being fed UCAN Superstarch

for 10 days as much as I would advocate using the stuff…

Brock: Wait…take your boy scouts guns? That’s not good. You crazy

Americans. Don’t let them shoot themselves.

Ben: Yeah. To hang myself at a sailor’s nod or stab myself multiple

times with a pen knife, whatever, I would not advocate doing this

to a child.

[0:40:02.4]

UCAN Superstarch takes the digestive system some getting used

to so there may be some gastric distress that can result from

something like this and you could have some serious liquid or

explosive poop adventures going on during this 10-day trip,

which would not be fun.

Brock: It’s like the 10th time now since you promised you aren’t gonna

talk about it.

Ben: You know what? When we’re talking about nutrition, that just

comes up. Yeah. I’m a fan of the stuff for the 5-10 hour

endurance events, even the marathon, stuff like that but just for

the sake of sanity, for the sake of a child’s enjoyment and for the

potential to avoid any gastric issues, I would not be using this

stuff for a 10-straight-day type of supplement. I would, instead,

be going after the type of real food that I recommend to that

listener. I’ll link to that over a podcast that we did where the guy

was doing the adventure race in Mongolia, wanted to know what

you could take long.

Brock: I thought it’s awesome.

Ben: Yeah.

Brock: I’m further wishing that guy would write back in and tell us how

it went. If you’re listening, please tell us how that thing went.

That sounded amazing.

Ben: He was probably dead. He’s probably frozen and ditched

somewhere in Mongolia with a backpack full of Supergreens and

Pemmican.

Brock: Boy scouts snuck up and shot him.

Ben: Anyways though, wishing he’d stayed in New York City and done

the Urbanathlon by men’s help. Anyways though, yeah, I

recommended to him the Cocochia and chia seeds and some

Supergreens and some Pemmican, some jerky, some of the stuff

that travels really well, a little bit of dark chocolates, some raw

nuts, stuff that has some palatability to it and also is gonna give

you some of those antioxidants and polyphenols and fatty acids.

Even that Supergreen stuff has probiotics in it and just a lot of

these things that your body is gonna need when you’re throwing

it out there for 10 days in a row. You also need to consider the

different needs of young athletes or young exercising individuals.

For example, studies have shown that exercising children (under

the age of 13) have had 10-40% higher fat oxidation rate

compared to exercising adults, which is yet another reason not to

fuel a kid with just starch and energy bars or candy during a day

hike or a multi day hike. I’m a fan of the nuts and the seeds and

when they’re transportable, even going after like guacamole

avocadoes, olive oil, stuff like that. Even coconut oil and medium

chain triglyceride oil, that stuff can be mixed with a little bit of

chocolate or a little bit of nut butter and it can be made relatively

palatable even for a kid. Kids tend to burn lower amounts of

carbs like I just mentioned. But they do tend to rely more on

exogenous crabs as a fuel when they’re burning carbs. The main

reason for that is kids just store less glycogen in their liver and

less in their muscles. And so you also need to understand that

whereas you may be able to hike for an hour and not get

hypoglycemic, a kid might need something little every half hour

or so and so you need to understand that they’re gonna basically,

burn through foodstuff that they’re eating during exercise more

quickly. The other thing that you need to understand is that it

hasn’t been shown in any studies that for exercise sessions,

especially 75 minutes or less, in general, eating carbohydrates

doesn’t appear to give kids some kind of an extra performance

advantage. However, an increase in fatty acids may. So, what

this means is that, I would always make sure that (again, another

reason not to use just something like Superstarch), no matter

what snack that you’re giving a kid during a day hike or multi-day

event, they’re always keeping fatty acid levels elevated as well. In

other words, every time you give them a carbohydrate, try and

include a little bit of fat along with it. And again, that could come

down to something simple as dark chocolate with some nuts,

coconut oil with some nut butter or one of these Cocochia bars or

Hammer bars or even on your stops, making sure that you’re

fueling like canned sardines and olive oil, stuff like that. But

always making sure you’re keeping those fatty acid levels up just

a little bit. Those are some of the things to think about. And

then, of course, just because of kids, surface areas are related to

their body size. They have to focus a little bit more on hydration

than adults, so you keep an eye on that. Really good resource for

this (we’ll try and link to it in the show notes), would be the Real

Foods Cookbook over at enduranceplanet.com/bookstore. That’s

a new book we have over and that’s got a bunch of real food

recipes like rice cakes that you can make and wrap in aluminum

foil and different ways to use chia seeds creatively when you’re

out there and just lots of little things like that. Ultimately

though, don’t torture the kids with freaking Superstarch for 10

days in a row. Gosh!

[0:45:12.9]

Brock: George, that sounds like a delicious camping trip, I wanna come

along.

Ben: If you take my recommendations.

Brock: Yes. No to UCAN for 10 days.

Ray: Hi Ben! Hi Brock! This is Ray from Wisconsin. I was hoping

you could help me out with the problem my wife has had over the

past 30 years. After she works out, she’ll break out into bad red

rash – hives. It starts on her feet, goes to her legs, gets on her

arms and torso. And it can even happen when she’s not working

out, just on a warm summer day, she doesn’t even have to be in

the sun and all of a sudden, you’ll start to see the signs of it.

Winter time, too, she can be inside a mall or grocery store and

she comes home and you can start to see the rash begin to form.

I hope you can provide some insights that our doctors haven’t

been able to give us some type of tip of what’s going on. We’d

really appreciate it. Keep up the good work, guys. I really enjoy

the show. Thanks a lot. Bye.

Brock: At the beginning of his question, I thought, “okay, she gets hives

when she finishes workouts. Oh, okay, well then, she gets it

when she’s in the sun. Oh, she gets it when she’s not in the sun!”

Gravy, wife! She’s just getting hives no matter what. That’s

terrible!

Ben: Yeah. Anytime you’re looking at hives, it’s coming down to a

histamine reaction in most cases. There is this whole exercise-

induced thing. It’s called cholinergic urticaria and it’s hives that

are brought on specifically by heat, sweat, exercise, even

emotional stress, in some cases. And it can really impair quality

of life just because the symptoms can come on pretty rapidly and

they can be either embarrassing or uncomfortable with some

tingling and some heat and redness and stuff like that. The

mechanism of action is that histamine is released from what are

called basal fills, which are these cells in your bodies and those

are going to have increased activity when you’re producing a

bunch of immunoglobulins against potential autoimmune

triggers. And hypersensitivities can be due to everything from

stuff in your environment such as pollen, for example, to

elements that are in foods stuff like gluten and soy, eggs, for

example, for many people, whey for many people. Night shades

and tree nuts can do this in some folks. And so what it would

come down to is ideally, doing an anti allergenic diet or an

elimination type of diet or you’re getting rid of a lot of these

potential triggers and preferably getting rid of all of them at once

and the big ones first like gluten, soy, dairy. Those beat some of

the biggies. But the also, night shades, tree nuts, even some of

the root vegetables. You’d want like eggplant, for example, which

I guess is a night shade or root vegetable, maybe both. I don’t

know, maybe it flies under both radars. Anyways, the idea is

you’re eliminating all these autoimmune triggers and then you

just introduce them back in one by one, preferably one every two

weeks or so and you’ll see which one might cause this rash or this

hive to reappear. And then, there you have it – Sherlock Holmes.

You’ve got your allergen identified. Like I mentioned, you can,

with excess cortisol or an overactive immune system from stress,

also react like this but usually, it’s not quite as pronounced as

being just like all the freaking time. So I would go after this from

an autoimmune standpoint and you could certainly test

something like this. You could get a Metametrix

Immunoglubulin Test. I’ll link to a good one over at Direct Labs.

You could get a US Biotech Immunoglubulin. You could do an

Elisa Food Panel. You could do a Cyrex Test for gluten. I’m

guessing you’re gonna find a few different triggers there. You

could do that or you could just move to Dubai and wear a burke

all day. There’s another option for you if you wanna go that

route.

Brock: Or there’s always the bubble as well. Become a person that’s in

one of those inflatable bubbles.

Ben: I, too, would wanna market one of those. Pacific Elite Fitness, a

fine purveyor of…and by the way, there’s a bunch of new stuff

over there. I’ve got a bunch of detox gear, recovery gear, muscle

gaining gear, our new structure water filters that they’re doing

over at Greenfield Naturals. We’ve got links to those over there,

basically, just to everything that you’d need to geek out on this

stuff. It’s over at Pacific Elite Fitness. And everytime I find

something new, I pump it out over there.

[0:50:11.4]

So that’s a good resource, too but yeah, we should start selling a

full body bubble at the Pacific Elite Fitness Full Body Bubble. It

can even come with a podcast feed that goes in through a detox

hepafilter style speaker that talks to people while they’re rolling

around in their bubble and it could turn red and has some sirens

that go off if they come within 10 feet of unfermented soy or

something like that.

Brock: I’m not investing in this.

Charlie: Hey Ben! My name is Charlie from Georgia Vermont and I listen

to a lot of your podcast and listened to Tim Noakes and concerns

with overhydration during exercise. I was wondering if you have

any recommendations about just normal daily water intake

without necessarily any exercise involvement. I just wanna know

what I should daily be taking for water intake to maintain

homeostasis. Thanks.

Brock: Wait a second, Charlie, did you say a day with no workouts or

exercise? Do you have days like that? What?

Ben: Weird.

Brock: Something must be wrong with Charlie.

Ben: Seriously, he’s living the evolutionary ancestral lifestyle, listening

to his body and giving it a break every once in a while for crying

out loud. Anyways, though, I think that this whole idea behind

taking how many pounds that you weigh and dividing that by 2 to

figure out how many ounces of water that you need to drink is

fraught with error because you can get literally up to a liter and in

many cases, more of water from just the food that you eat. I

mean, fruits and veggies are up to 97% water. And you also can

get hydrated through caffeinated beverages like coffee and tea,

even soda can hydrate you. And the amount of diuresis or peeing

off that occurs from something like a caffeinated beverage is

nowhere near the water that you’re actually getting from it. Even

a cup of coffee, if you drink a cup of coffee, that’s equivalent of

about 2/3 a cup of water. And so a lot of people aren’t taking into

account all of these exogenous sources of water that they’re

getting when it comes to how much to drink. That’s one thing to

think about. You don’t necessarily have to get x amount of water

per day no matter what. I personally, just listen to my thirst and

I drink when I’m thirsty. But I can tell you something even more

interesting than that, having just to mention this concept behind

structured water. And that is that your whole production of

energy, the whole phosphorelation of adenosine diphosphate at

the cellular level and the whole production of energy, that has a

lower free energy associated with it when water bonding is a little

bit easier to break in your body, meaning that there’s less free

energy required to break bonds that have to change the water

structure that’s hydrating the cells within your body. And this

may sound like woowoo stuff but there’s a lot of cool research

going on out there that looks at the effects of hydration when you

are consuming water that has been treated properly and water

that is from a crappy, fluorinated, chlorine-filled municipal

source. Something to take into consideration is the type of water

that you drink and if you wanna get away way out there in the far

woowoo land, look at research by a guy like Masaru Emoto, who

even looked at water’s hydration capacity and water that had

been exposed to positive thoughts and prayers and a positive

environment vs. water that was exposed to negative thoughts and

a negative environment. It’s pretty mind-blowing stuff when you

start to look at this from even a spiritual perspective. One of the

things is that, for example, I think my lucky stars that Spokane,

the city where I live doesn’t fluorinate its water because fluoride

can actually block a lot of the uptake of iodine. And iodine is one

of the elements that’s crucial to your body properly hydrating

itself. Low levels of minerals from water that’s been de-

mineralized or water that hasn’t had minerals added back into it,

that can also affect the amount of water that your body hold on to

and hence, your ability to stay in an adequate state of hydration.

It’s just very, very difficult to hydrate properly with bad water.

[0:55:00.8]

And so for me, I find that I gotta drink far less now that I have a

central structure water filter in my house. I use iodine. I use

trace liquid minerals and I think it’s a huge, huge issue out there

when it comes to people just drinking crappy water, whether it be

headaches or cramping or chronic dehydration, you really have

to pay attention to what you’re drinking. I turn down water and

plastic bottles now. You saw, Brock, all the water that we gave

out at the Superhuman event. Frankly, all the speakers were

getting water from structured glass bottles and all the handies

got the brand new specialized purest BPA-free bottles. We

primarily, unless we’re out exercising, drink from glass always at

home and we use a central structured water filter, add some

minerals and iodine into the mix. And if you really want to know

what it feels like to be properly hydrated all day long and set up

your body for ideal performance based off of that and not

cramping and stuff like that, not that cramping is always due to

dehydration but sometimes it is, you really gotta pay attention to

the type of water you drink. So the ultimate answer to how much

water should you drink everyday is gonna depend on the type of

water that you’re drinking, how many fruits and vegetables

you’re consuming and there are a lot of variables in there. But I

can tell you that I personally just drink to thirst and I don’t pay

any attention at all and I feel fine doing just that. I drink to thirst

during exercise, drink to thirst while I’m sitting at home during

the day, certainly throwing a little bit of Kombucha and coconut

water into the mix, have a cup of coffee in the morning, and I’m

golden and as my boys say “Daddy, you’re hydrated because your

pee is the right color” because they actually….I have strange

children. They actually go look in the toilet to see if dad is

hydrating properly.

Brock: I’m glad somebody else is looking out for you. That’s good. A

few years ago, I hope there was a great big movement where

everybody was getting rid of their plastic bottles and they were

going to glass or aluminum. How do you feel about the

aluminum bottles?

Ben: I would be a little bit concerned about metal leeching from

aluminum. It’s not something that I use. I’m actually pretty

careful with metal. I mean like iron from a cast iron skillet is not

big of a deal but I’d be careful with aluminum containers.

Obviously, they’re not gonna have the BPA and stuff like that in

them but I would just be kinda careful. I’d be hesitant in terms of

the source and the amount of metals that you might be putting

into your body with something like drinking regularly from an

aluminum container. I find that stuff to seem to taste a little bit

more metallic, too, which I don’t like.

Brock: Yeah. Definitely, it tastes more metallic and I don’t know if there

are any studies that backed it up but a lot of people are talking

about the link between aluminum and Alzheimer’s being quite a

thing.

Ben: Yeah. You hear about that with vaccinations and stuff like that,

too and I guess we’re not to open up that can of worms right now

but aluminum would certainly be healthier than plastic. I would

say stainless steel, if you’re gonna go with the metal source,

would be better than aluminum and I’m a big fan of glasses.

Austin; Hi Ben! My name is Austin and I was just wondering…I’ve heard

that when you’re training, when you weight lift too much, that

eventually, the benefits stop and actually begins to destroy the

muscles when you lift too much. So I’m just wondering at what

point in time of lifting does that happen? Is it lifting more than 5

hours a week or 10 hours a week? Just wondering.

Brock: Austin, the answer is 7 ½ hours.

Ben: Brock knows it having been through rhabdo and at the hospital

after having 7 ½-hour weight training session.

Brock: Did I tell you the rhabdo story about the guy who had himself

into rhabdo biolysis by doing a bunch of cocaine and then putting

a whole bunch of weight on his shoulders and doing 200 squats?

I only know this because my girlfriend’s an emergency room

nurse and he came into the emergency room while she was

working.

Ben: Wow. Yeah. I usually call it at a 100 when I’m doing a squatting

on cocaine thing so I can’t imagine doing 200.

Brock: That’s smart.

Ben: I typically am fairly conservative when I’m snorting crack before

workout, which is hard to do when you’re on crack.

Brock: Word of the wise. Okay. Enough. Seriously…

Ben: Yeah. Exercise can elevate creatine kinase and that’s brigade CK

and you can get CK up to the extent that you might meet the

diagnostic criteria for what’s called rhabdomyolysis if the

exercise-induced elevation in CK is too high. So basically,

rhabdomyolysis is this clinical syndrome that results from injury

to your skeletal muscle and release of all these metabolism and

cellular contents into the extracellular fluid into your circulation

it hits your kidneys and leads to stuff like renal failure. It could

lead to coagulation and in some cases, even death. You’ll hear

about this every football season, at least a few football teams

across the nation have some kind of rhabdo going on. And as we

just learned from Brock’s extremely educational anecdote, it can

be elevated through that use of drugs and alcohol as well as

infections.

[1:00:38.0]

And sometimes even we get muscle pain. Sometimes, you just

get this increase in CK and that’s accompanied by an increase in

myoglobin. If you’re testing the levels of liver enzymes like

amino transferases, you’re gonna see an elevation in those in the

blood or in the urine. You also pee really dark color in many

cases when this is happening. And my children have never

accused me of having rhabdomyolysis based on my pee color.

Brock: Daddy, daddy, put the cocaine down.

Ben: When you look at creatine kinase levels in folks who have been

exercising with high intensity exercise or long duration exercise

or weight burning exercise, especially like e-centric muscle

contractions like lifting a muscle slow or downhill running is

another perfect example, the increase in creatine kinase is hugely

variable. Some people have a creatine kinase that’s like 20 times

normal after they run a marathon. And other times,

interestingly, it’s way lower in women. You’ll get like 8-10 times

normal. After Ironman, usually, you see about 12-20 times

normal. Sometimes, higher than that and it can stay elevated for

up to 19 days after an event. I’m actually releasing a video on

Monday after this podcast comes out with this lady who’s

developing this way to literally test your body day after day. If

you want us do a blood test and just find out everything that’s

going on after you’ve done a hard workout and see how long your

body takes to recover, totally geeked out self-quantification stuff

but cool stuff, stay tuned Monday for that, by the way, over at

bengreenfieldfitness.com. Anyway, the segue and what I’m

getting at here is that creatine kinase production is gonna be

hugely variable from individual to individual and some people,

especially, based off of training history can handle literally like a

body builder, couple of 2-hour sessions a day in the weight room,

5-6 days a week and they’re fine ‘cause they’re hitting different

muscle groups. One day, you’re on your legs and your core and

another day, you’re on your arms and another day, you’re on

your chest and your shoulders and so, you’re getting muscle

damage but it’s in different areas of tissue and you’ve gotten to

the point where you can metabolize creatine kinase pretty well.

Yeah, there’s probably still a little bit of stress on the kidneys but

no to the point of renal failure or anything like that. What it

comes down to though, is there’s no way to know unless you were

to test your creatine kinase levels after workout but you could pay

attention to qualitative variables from muscle sore to the touch,

you shouldn’t work it out again on that day. If you’re depleted

and you can’t put up as much weight as you could the day before

or a couple of days before, that’s a pretty good sign. Really, rule

is youshould be able to walk into the weight room and be able to

meet or exceed whatever you did in the weight room in the

previous workout. And if you can’t, you’re probably not fit to be

in there working out. If I walk in and I drop on to the squat bar

for a warm up, and a 45-lb plate on either side is throwing me for

a loop, I shouldn’t be underneath that bar. And so you’ve gotta

listen to your body and that’s a situation where I’ll step out of the

weight room and I’ll walk downstairs into the sauna with an

elastic band and I’ll do some extra rotation and some hip

abduction and some front and side planking and call it a

workout. And I’ll try and get under the bar the next day and I’ll

just flip flop my workouts for the week. I do that a lot – move my

recovery day to a different day of the week depending on how I

feel. Ultimately though, I know that’s a copout answer but who

knows how much is too much is gonna vary greatly depending on

your training status and what your body’s ready for.

Brock: That may seem like a copout to some people but to me, coming

from an endurance athlete side of things, I’ve always approached

weights the same way that I approach running where you’re

actually supposed to feel that fatigue and you’re building on that

fatigue. That’s really interesting. I didn’t know that you should

give up, basically, if you’re not able to lift what you were the day

before.

Ben: Yeah. With weights, definitely. With endurance exercise, there

are some situations where you want the hermetic effect of

excessive stress and so like in a build-up to Ironman, I’m racing

Ironman Canada in August and starting around June, there’ll be

a good 8 weeks there where I’ll have 2 or 3 days that are really

demanding of me. And for me, demanding means I’m going out

for 2 hours worth of cycling intervals coming back and straight

off of the bike throwing in ten 400-meter repeats on the hill

behind my house.

[1:05:07.1]

That’s a really tough demanding workout and I guarantee that

those hill repeats are not gonna be the type of repeats where I’m

like “couldn’t meet or exceed what I did last week, so I’m not

gonna do any more.” Sometimes, you do have to push through

some fatigue and discomfort to break through a training barrier

but I don’t recommend doing it in the weight room. Usually,

that’s what one your metabolic conditioning sessions and as far

as weight lifting goes, just because of the biomechanics,

increased risk of injury, etc., I think you should feel fresh when

you’re lifting pretty much all the time.

Brock: Okay. Well, that finishes up the questions for today. Once again,

make sure that you go down to bengreenfieldfitness.com and

check out the show notes where we put all the stuff we talked

about. There’s a links galore this week. Some weeks are little

sparse but this week is bananas with links and make sure that

you check out that Lean Lifestyle Insider. There is also a link for

that, make sure you check that out and the Inner Circle webinars.

Head on down the bengreenfieldfitness.com where we’ve got

everything you need.

Ben: That’s right and I should mention that, for this podcast, Episode

#234, I’m gonna create a list using MyList. We’re actually gonna

start to embed…

Brock: Yeehaw!

Ben: Cannot focus.

Brock: That’s fantastic!

Ben: All right. If you can’t beat them, join them. What we’re gonna do

is we’ve got this MyList thing going on. We’re gonna take that

MyList and we’re gonna embed it in the actual post over at

bengreenfieldfitness.com so you don’t even have to surf over at

Facebook.com. What we’re gonna do is we’ll create a MyList that

shows you every single thing that you need for freaking your

vessels don’t look the way that you want them to and your veins

that are messed up. We’re gonna show you the…what were some

other stuff we talked about in podcast episode, Brock?

Brock: I don’t know. I’m too busy doing funny voice.

Ben: You didn’t crack cocaine over there and bench pressing. We’re

talking about what you got feed them boy scouts. We’ll do a

MyList for that. We’ll shade on them fancy Master Amino Acid

Pattern capsules that you could take and shove those in your face

when you’re out there on trail.

Brock: That’s a steak in a capsule, I tell you what?

Ben: We’ve been talking about the structured water filters and how

you could use them so check out the MyList. Go to

MyList.com/bengreenfield. You could go to Facebook page of

Ben Greenfield over at facebook.com/bgfitness. Or you could

just head on to bengreenfieldfitness.com show notes for Episode

234. Get it on, get it out, yeehaw, dengdeng and we’ll talk to you

next week. Over and out from bengreenfieldfitness.com.