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Listen to this podcast at http://www.bengreenfieldfitness.com/2012/11/episode-217-what-kind-of-magnesium-is-the-best
Citation preview
Podcast #217 from
http://www.bengreenfieldfitness.com/2012/11/episode-217-what-kind-of-
magnesium-is-the-best
[0:00:00.0]
Introduction: In today’s podcast: How to learn to swim, What type of magnesium
is best, What kind of cinnamon is best, Are all omega 6 fats bad,
high heart rate with ketosis, how much to eat to fix amenorrhea,
and is sugar in protein powder okay?
Welcome to the BenGreenfieldFitness.com podcast. We provide
you with free exercise, nutrition, weight loss, triathlon and
wellness advice from the top fitness experts in the nation. So
whether you’re an Ironman triathlete or you’re just trying to shed
a few pounds, get ready for non run of the mill cutting edge
content from bengreenfieldfitness.com.
Brock: Hello everybody and hello Ben!
Ben: Brock, what’s up?
Brock: I am standing in my living room looking out at a beautiful sunny
day here in Toronto. It’s way too nice to be in the middle of
November.
Ben: Nice. I am sipping my morning drug of choice which interestingly
has no component of marijuana in it although that was just
legalized in my state of Washington here.
Brock: So progressive the Washingtonians.
Ben: So, I’m doing this coffee – coffee and a brownie.
Brock: Skunky brownie.
Ben: You know, what’s kinda interesting is that cannabinoids and
marijuana – that’s a banned performance-enhancing drug.
Brock: I know.
Ben: Anti-doping association.
Brock: That’s so weird.
Ben: I know. It’s not in any study that I think you could ever find on
PubMed ever been shown to give us a shred of performance
benefit.
Brock: None. Maybe it’s the Cheetos that you’re eating at the same time.
Ben: Yeah. The increased calorie consumption has that effect but yes,
it baffles me. I think it just probably just so they maintain positive
role models or what not in athletes. That reminds me, by the way,
I interviewed a biochemist professor about doping and the
different forms of illegal performance-enhancing drugs out there
and the effect they have on the body. So, I’m gonna try and push
that out this weekend for listeners who want to geek out on the
biochemistry of doping.
Brock: Cool!
News Flashes:
Brock: Okay, to get these and other interesting news flashes hot off the
presses as they say, make sure to follow Ben on
twitter.com/bengreenfield and also at Google +, and you can find
those links if you go to bengreenfieldfitness.com and I think we’ve
got stuff from both of those today.
Ben: That’s right and speaking of performance-enhancing drugs, let’s
start right off with this one. I tweeted that energy drinks plus
smoking equals heart attack. Put down the cigarette and I’ll put
down my joint. The Journal of Caffeine Research (interesting
little journal) did a study on the combined effects of ephedrine-
containing dietary supplements, which is like 50% of the fat
burners out there, combined with caffeine and nicotine on the
structure of rat hearts (I think primarily because this would have
been somewhat unethical to do in humans…would’ve been fun for
some folks though, I’m sure), they looked at whether the nicotine
that’s present in cigarettes can combine somehow negatively with
the ephedra and fat-burning compound you find in many dietary
supplements out there along with caffeine and sure enough, they
found some really cardio toxic effects of this combination of
ephedrine and caffeine and nicotine. They found changes in heart
tissue morphology, they found changes in the cardiac cells, and
ultimately, much increased risk of having heart issues when
you’re doing something like energy drinks plus smoking.
Brock: Crazy! So, it’s not actually like what we normally associate with
smoking like the tar and all the chemicals and stuff that is in the
inhalant. This is actually just specifically the nicotine that’s
causing the problem.
Ben: Yeah. That’s the scary thing is that nicotine is what’s known as
the sympathomimetic and it’s not necessarily present in a lot of
fat-burning supplements even though it probably would be
somewhat effective, it’ll be dangerous as a fat-burner if it were.
But there are many compounds that closely simulate the chemical
action of nicotine in a lot of fat-burning supplements and
especially the ones that contain ephedra or ephedrine, the ones
that contain caffeine. There are many ways to increase the
metabolism or to burn fat or to get a fat-burning effect from a
supplement but these caffeine plus ephedra components
especially if you happen to be a smoker as well, are doing some
really nasty things to your heart.
[0:05:14.3]
Brock: Read the ingredients list, people.
Ben: Yeah. It’s kinda related to the post that I did over at
bengreenfieldfitness.com this week. I talked about fat-burning
supplements that can be used for damage control primarily like
blood glucose control, improving insulin sensitivity, and helping
out with fat burn in the presence of large meals. Basically, I put
out that post leading up to thanksgiving and all these holiday
meals where people tend to eat a lot of calories as a way to control
the potential for the body to turn those calories into fat or to
churn a lot of triglycerides into the blood stream and there are fat-
burning supplements out there, like I read about in that article
that I (for lack of a better word) approve. Right now, literally like
a half hour ago, I took one. I’m right now jacked up on bitter
melon extract and the reason for that specifically (it doesn’t
actually taste bitter), incidentally, it’s like an Okinawan thing –
they chew on bitter melon rinds. But it has this effect of not only
improving glucose control and insulin sensitivity but it enhances
your ability to form this highly metabolically active brown adipose
tissue. So, I combine it with…or I’ve been for the past week and
half since I’ve had it (this stuff just came out in the market) but
I’ve been combining it with wearing this cool fat-burner vest that
I’m wearing right now. I use that one to combo to (basically in the
morning) help me to burn fat a little bit better and for me, it’s not
that because I’m obese or overweight, I just know that you and I
and the group of athletes that we’re taking over to Thailand next
week are gonna be climbing a lot of hills and I want to maintain
body weight.
Brock: Fair enough. Yeah, I was kinda concerned about that ‘cause you
don’t have a lot of fat to shed but getting your body into that state
of enhancing the fat adaptation helps for racing in one way but
also staying a little bit lighter for pulling yourself up the hills
definitely helps in other ways.
Ben: Yeah and I’ve got 2 different kind of thanksgiving celebrations this
week ‘cause I’ll be on an airplane to Bangkok during the real
thanksgiving so, that’s another situation which shall use this stuff.
Brock: I’m not gonna point out that the real thanksgiving actually
happened at the beginning of October.
Ben: You mean like the one with the native Americans that…
Brock: And the pox-ridden blankets? No. The Canadian Thanksgiving.
Ben: Oh…Gotcha. Yeah. I didn’t know you guys did that kind of stuff
out there. That’s cool that you’re progressive like that. We better
move on.
Brock: Yes.
Ben: Speaking of progressing…fermented tea…I tweeted about
fermented tea which we also know by the sexy term of kombucha-
A recent study done by the Department of Agro Bio Science over
in Kobi Japan with that fermented tea and what that did to
glucose tolerance in mice. And it was pretty cool because the
different forms of kombucha not only increased what’s called the
glut 4 transporter which is responsible for transporting glucose
and allowing you to actually utilize it more effectively after you’ve
consumed carbohydrate. But it also increases the protein
expression of your insulin receptor which would increase insulin
sensitivity. And so, whereas drinking gallons of kombucha or
kefir or any other fermented beverage actually is not likely for you
because of the potential for yeast infection. Doing one or two
bottles of the stuff a day has some pretty cool effects in terms of
blood glucose control.
Brock: Now, a lot of the kombucha that I found especially available
commercially actually has quite a bit of sugar in it. Would that
help to offset that problem?
Ben: Well, that’s because of our Western palate and I think most of it is
too sweet. What we do when we make it at home is we add sugar
to it but it’s for the fermentation process. The more sugar that
you add to it, you can leave the sugar in the kombucha bottled and
what it does is it’s fermented by the bacteria in the kombucha and
you just get a little bit more bubbly kombucha and the sugar has
already been digested and converted into lactic acid
_____[0:09:40.1] so you’re not metabolizing it. The bacteria are
metabolizing it. But many manufacturers will add sugar after the
fermentation phase to basically sweeten the kombucha so, yeah,
you do need to be careful. I’ve noticed you can get up to 150
calories a pop in a bottle whereas real kombucha should be like 5
or 10 calories.
Brock: Gotcha.
[0:10:01.7]
Ben: And then the last thing I wanted to mention, when out on Google+
and for those of you who aren’t aware, we actually do mini
blogging over at Google+. You can go to bengreenfieldfitness.com
and if you scroll down the right side of the page there, there’s a
link to Google+ and one of the articles that came out this week on
Google+ is in New York Times. It’s entitled The Island where
People Forget to Die.
Brock: That’s pretty forgetful.
Ben: Yeah. And it looked at this island off the coast of Turkey and
there’s a ton of centenarians there and people who are living super
long but high quality lives. What they did was they had some
journalist and I think a couple of epidemiologists went over there
and looked into what these folks were doing from a dietary and a
lifestyle activity standpoint to try and draw some corollaries for
people that know a little bit more about how they could live long
high quality lives. And they did find some interesting things in
terms of their diet. It was a very very kind of traditional
Mediterranean diet but it had some unique components, for
example, it’s very low in dairy except for dairy from goat’s milk in
which case, that dairy intake was fairly high from goat’s milk –
moderately high or even higher than many Western diets in red
wine. Generally, a lot of folks will be pleased to hear. Large
amount of beans but stewed like not necessarily fermented but
beans that had really been well soaked. We’re not talking about
grabbing a kidney beans out of a can at the grocery store but
making your dishes with peas and fennel and garlic and olive oil,
basically like Greek stews almost. There’s a lot of coffee and
interestingly tons of tea from a bunch of different plants that
these folks were literally picking up in the hills like wild plants,
wild herbs and that’s really interesting because a lot of our
pharmaceuticals that we use more traditional Western culture are
really derived from natural compounds. Natural compounds can’t
be patented and sold so, we tend to see them marketed as
pharmaceuticals instead but doing things like wild mint tea and
rosemary tea and another type of tea called artemisia which helps
to improve blood circulation and they did lots of dandelion and
spinach like grims that are good liver cleansers, lots of honey, lots
of homemade bread. I’m guessing the bread probably from the
more ancient grain that doesn’t have as much activity in terms of
digestive irritants and even lots of coffee. So, I think that we can
definitely take a note from what these people are doing. One
thing that’s really important here is lots of fresh air and outdoor
activities and tons of cultural activity like having friends and
playing outside (for lack of better words or better terms). That’s
how you live a hundred years.
Brock: I want to go there.
Ben: There you go. So, get a lot of clean air and wine. Grab your
Cabrini and go skipping out in the field.
Brock: Perfect!
Special Announcements:
Brock: Okay. So we already sort of alluded to the post that you did over at
bengreenfieldfitness.com over the last week or so but if you
haven’t checked it out, make sure you got over there and take a
peek especially if you’re about to indulge in some holiday feasting
‘cause there’re some very good strategies to take care of that or at
least help you along the way.
Ben: Definitely geeked down on fat loss in the past couple of articles
over there so check those out for sure. And then a couple of other
quick things: I will be brief in the special announcements ‘cause
anyway, you’re kinda long there in the opening. I’m now offering
nutrition consulting to people. I used to only offer nutrition
consulting combined with exercise coaching. Now, I am offering
nutrition consulting for people who already have a personal
trainer, who already have an exercise coach, who already have a
training plan that they’re following. You can still do the deal
where I’m actually programming your meals into training peaks
and giving you my private client forum access and doing phone
calls with you. You can check all that out. We’ll put it in the show
notes but if you just need a nutrition help and you don’t necessary
need the fitness component, that’s available to you now on more
of like a coaching basis rather than just getting me on for a single
phone consult.
Brock: And I guess if you’re looking for even more information and more
access to Ben and all his information, you should go to the
Become Super Human Live event in Spokane Washington.
Ben: Yes. And if you get in by December 1, we’re gonna enter you in the
contest to win one of 2 prizes – a private one-on-one consult with
me while you’re out here or free ticket but you need to register by
December 1. It’s at bengreenfieldfitness.com/superhuman.
[0:15:12.6]
A lot of people are wondering how is this gonna be airing event to
the podcast and the big big thing about this event is it’s not
information. It’s experience and it’s solutions in real time, Q & A
with some really really good folks that I’m gonna have there. I’m
gonna reveal the speakers very soon but this is something that
you’re gonna wanna be at. Local organic food, tons of information
that’s gonna change your life and I guess we should probably just
play the commercial for it to move on, huh?
Brock: Yeah. Exactly but I just wanna say personally, I’m most excited
about Ray Cronise being there.
Ben: That’s right.
Brock: That guy is freaking amazing.
Ben: He’s fat-burning NASA dude.
Brock: He’s from NASA!
Wanna get personal access to all of Ben Greenfield’s secrets life?
This March in Spokane, Washington. Ben is bringing the world’s
best speakers straight to you. You’re gonna get step by step
blueprints for performance, fat loss, recovery, digestion, brain,
sleep, and hormone optimization and get inside or access to
private parties special sessions for podcast listeners only. And of
course, delicious locally grown organic meals. The conference is
called Become Super Human and it’s already filling up fast. But
you can get in now at bengreenfieldfitness.com/superhuman.
You’ll come away from this live 2 day event completely set for life
to achieve everything you want for your body, mind and
performance. Whether you want to maximize fat loss, achieve an
ironman triathlon, or push your body and mind to the absolutely
limits of human performance. So visit
bengreenfieldfitness.com/superhuman and we’ll see live you live
and in person March 8th and 9th, 2013.
Listener Q & A:
Alexander: Hi Ben and Brock! It’s Alexander here from Glasgow. First of all,
I need to thank you both. I’ve been listening to your podcast for
the last 6 months and although I’ve been always quite slim. I
always have this sort of as Ben called the skinny fat look and I’ve
already embraced his high fat diet over the last 6 months. I’ve
also stopped eating wheat after reading Dr. Davis some fantastic
Wheat Belly book and I’ve shed 4 kg in the last 4 months which is
quite a lot considering that I was already on the about 70 kg. And
furthermore, with your training recommendations, I’ve managed
to knock 20 minutes off my marathon pace time. I’ve done from
349 to 329 in 5 months which I could not really believe when I did
it. So, what I’ve done now, I’ve signed up for Ironman next year
and although I’m a good runner and good cyclist, my swimming is
rather poor and I was wondering what recommendations Ben
would have how to best start with proper swimming training.
Thanks very much and keep it up. I love the show. Bye.
Ben: Well, first of all, Alexander, congratulations on using that ironic
approach of a high fat diet to beat your skinny fat look. I think
that’s great.
Brock: Most people will not believe you when you tell them that but it
works.
Ben: It’s not as cool as your accent but it’s pretty cool. As far as
learning how to swim, it’s a great question. What I did when I
learned how to swim, and this is just the way that I learned was I
went and got a book from the library and it was one of those
waterproof books with the pages that don’t dissolve when
chlorinated water hit them and I just kept that at pool side and I
swam drills, I asked the lifeguards questions, and then I took
about 5 different little mini clinics that I found in the area where
coaches came in and they’d videotape you and teach you drills
whether you’re a beginner, intermediate or advance. I know many
areas have those kind of clinics going on. I teach some here
locally now but that combined with lots of reading and looking
and watching really helped me. Now, based off with my schedule,
I wasn’t able to get into any masters classes but master swim
classes are also good. You don’t have to be, as the name implies, a
master of the sport. Master just refers to age – you can be
beginner, intermediate or advanced and you can go into masters
workouts and they typically have different lanes for different skills
and lot of times, there is a coach or an instructor there at poolside
helping you out.
[0:20:06.2]
Now, if you just wanna pick up and you’ll go Christmas shopping
or whatever for some of the best swim resources out there, I’ve got
some things that I definitely recommend and I will make sure that
I link to this stuff in the show notes and the other thing that I’ll do
is we have a MyList for every single Ben Greenfield Fitness
episode and what that means is if you go to
facebook.com/bgfitness, there are very very helpful lists there
called MyList and not only can you see lists of everything we talk
about in the show notes but you can also click on stuff, go check it
out, you can like it, you can share with others and it’s definitely a
cool little facebook tool that we’ve been trying to use more to
make things more useful for you guys. Anyways though, as far as
some of the things I’d recommend, some of the things I’ll be sure
to put on that MyList, there are some really good books out there.
I like the one by Swim Smooth. It’s a complete coaching system in
one book. I own it. It’s probably the best swimming book on my
shelf and it’s just called Swim Smooth. That’s a really good one.
They also have a DVD. Swim Smooth does and it’s called Learn to
Swim Freestyle. I do have some more advanced swimming DVDs
that I think are also good and I own all their DVDs but that one -
Learn to Swim Freestyle, obviously, you can’t put a TV at the
bottom of the pool and watch it but if you just watch that a few
times during the week when you’re going to the pool, that helps
really really well also. So as far as learning resources, I’d save that
book and that DVD.
Brock: Buy on their website as well. There’s a great questionnaire on
their website. They will identify your strengths and your
weaknesses so you’re able to choose what you need to be working
on to sort of address any deficiencies you might have on your
stroke and I wish that all my athletes as well (the athletes that I
coach), at least the beginners, to watch. There’s an animation
right on the homepage of their website that is basically like the
perfect swim stroke. And if you sit and watch that for a few
minutes before you go to the pool (everytime for a few weeks in a
row) and really embody what that animation is showing you, that
can really help as well.
Ben: Your loved one might get jealous though.
Brock: He’s pretty handsome, Mr. Smooth.
Ben: I think they have a Mrs. Smooth too.
Brock: What?! I’ve been watching Mr. Smooth for years.
Ben: Maybe it’s Mrs. Smooth, topless, I don’t know. Anyways though, a
few actual tools or pieces of gear you’d come into the pool with
you. I like the Finis freestyle or paddles – these are special
paddles that rather than just providing resistance, actually guide
your hand into the correct position. I also like the Finis fins that
are specifically designed to teach you how to point your toes
properly during the kick. If you’re gonna have a little back pack
that you take with you to the pool, I’d have the fins in there, I’d
have the Finis freestyle or paddles. And then the last thing that I
would include are what are called PT paddles and these are very
very similar to swimming with your hand in a fist except they’re
actual paddles that you hold and you wrap your hand around the
paddle on that keeps you from using your hands so you learn how
to use your forearm a lot better. I’ll put a link to all of these stuff
in the show notes but you could go to Swim Smooth, you’ll
probably spend like 50-200 bucks over there getting all these stuff
and then you’ve kinda just got this package that you get in your
house and that’s a lot of the stuff you can use to swim. I know
they got some multi buy discounts over there too. You purchase 2
or more products and use some kind of a discount or something
like that.
Cathy: Hello Ben and Brock! This is Cathy from Oregon. Thanks for a
great podcast. Today, I have a question about magnesium. I’ve
taken Calm (the brand) on and off for several years to help with
insomnia but recently in the last couple of months, I’ve tried the
Calm brand again and I had a horrible stomachache the next day
and as well as like it was like taking a tranquilizer. The next day, I
had to take 2 to 3-hour nap, it would just knock me out. This
actually happened several times so I tested it and I absolutely
know it was the Calm. So, I’m wondering if you have any ideas
why this may be. It was the Calm brand with calcium and
potassium. I’ve tried another magnesium that has magnesium
glycinate and that’s fine, I don’t get that issue. So I’m wondering
maybe if it’s the magnesium citrate and the magnesium ascorbate
that’s in the Calm brand. Would that make any difference? Or
maybe it’s the addition of the calcium and potassium or I don’t
know what. So, any thoughts on that would be great. Thanks very
much.
[0:25:12.5]
Ben: I’ve heard this, Cathy, about magnesium citrate before.
Brock: I have experienced this from the exact same thing that she is
taking as well.
Ben: Like taking a little bit or taking a lot of it?
Brock: Taking 2 tsp like it says on the side of the bottle.
Ben: Yeah. Magnesium citrate in high amounts has certainly been
shown to draw a lot of water into the bowels and it can cause some
of the diarrhea type of effect. But some people are very sensitive
to it even in small amounts. A lot of people, they don’t experience
that kind of loose stool from like a magnesium citrate until they
get to above 500 mg or so of it. And I personally use the natural
Calm. I’ve been using it more as kind of a way to calm me down
when I wanna take an afternoon nap, I find that it works really
well for that. And for me I use about a heaping tsp of it or so
which is I think it comes out to right around 300-400 mg of
magnesium citrate. It is true that different people’s digestive
systems handle magnesium in different ways and so the first thing
that you should know here is that the whole reason we’re having
this conversation in the first place is that magnesium is one of the
most underrated and ignored minerals when you look at it
compared to calcium which gets pushed all over the place. But
magnesium is essential to literally like 300 different enzymatic
processes in your body. And we’ve had Dr. Carolyn Dean on the
podcast before and she calls it The Master Mineral because it has
so many different functions in terms of cellular activity and
glucose balance and because of performing practices–over
fertilization or over (what do you call it when you dump stuff on
the soil?)
Brock: That’s fertilization or you mean pesticides.
Ben: Yeah. Well that too – pesticides and herbicides, I guess it would
be just over fertilization. For some reason, for me that brings up
conjures of images of having too many babies or something like
that, for top soil conditions, basically. A lot of people are
magnesium deficient. The problem is that when you don’t have
enough magnesium, you aren’t able to use calcium properly, so,
you’re supposed to have a calcium to magnesium ratio right
around like 2:1. And most people are way way higher than that in
terms of their calcium to magnesium ratios. Now, you can look at
your magnesium levels (I recently did this). You get what’s called
the red blood cell analysis. You can also do what’s called the
spectra cell analysis and that’s a really really simple blood test to
determine your magnesium levels and it’s something that you
should be able to do just about anywhere. You can also, if you
wanna do kinda something a little bit more qualitative and I’m
getting a guy on the podcast. Actually, I already did the interview
and I should release it next week. You can do muscle testing
which I know a lot of people think it’s kinda woowoo but after I
talked to this guy, Dr. Ken Best, who’s a doctor in LA. I actually
think that there is quite a bit to be said for muscle testing where
you can literally have magnesium in your mouth or potentially
even be like holding magnesium and do muscle testing to see if
you might have some kind of a deficiency in magnesium, so, a
little bit quicker way to do things than a red blood cell analysis.
First thing to realize is that you’re gonna get decent amounts of
magnesium from fruits and vegetable that are grown in really
good soil and you can even add magnesium. They sell minerals
that you can add to your topsoil if you have your own garden to
increase the magnesium content of your food, so we use special
kinds of fertilizers and compost in our garden that increases
mineral content of the vegetables that we grow and that really
helps us get a little bit of extra magnesium. You can also use a
trace liquid mineral supplement. And a lot of times, people who
don’t tolerate magnesium citrate very well do just fine with this
and that’s like a full spectrum minerals. There’s one that I use
called the Natural Vitality and it’s not just magnesium but it’s a
bunch of trace minerals as well. The only problem with that is it
technically doesn’t have as much magnesium as most people and
especially sweating active individuals should get. So you’re still
gonna need to supplement with some extra magnesium even if
you’re doing a natural like a trace minerals. Now, there are a ton
of different forms of magnesium out there and this is where it gets
confusing for people because you’ve got magnesium citrate and
magnesium glycinate and magnesium threonate and all of these
different forms of magnesium. And studies go back and forth on
the bio availability of these different preparations of magnesium.
[0:30:16.0]
Essentially, magnesium in any form is gonna be bound to
something when it’s in a supplement. Sometimes it’s bound to
citrate, sometimes it’s chelated and what that means is it’s
attached to an amino acid. Sometimes it’s found in oxide form as
magnesium oxide. Now, what research is very very clear on is that
magnesium citrate which is what you’d find in the natural Calm or
in a lot of the popular magnesium supplements that are out there
in the market, magnesium citrate is going to be better absorbed
than magnesium oxide. Magnesium chelate is also gonna be
better absorbed than magnesium oxide. And this is based off of
studies that have been done that have looked at red blood cell
levels of magnesium after taking either form of magnesium.
However, once we get into a lot of these kind of like which amino
acid is better and is glycinate better than threonate or either of
those better than citrate, it kinda bounces all over the map in
terms of what studies show and what people actually tolerate. My
ultimate solution for this and my recommendation to Cathy would
be to just bypass the digestive tract all together and use a
magnesium lotion or magnesium oil and you can literally get
fantastic absorption. One spray or one little bit of oil applied to
the inner thighs, under armpits, any area of high blood flow, is
gonna give you right around 10 mg. 10 sprays of magnesium oil
would give you a hundred and you can literally completely bypass
the digestive tract, eliminate all these issues altogether and still
get the benefits of magnesium through transdermal application
and that’s something that I’ve spoken about before in the podcast
when I interviewed Dr. Mark Sircus. It’s about transdermal
magnesium. That’s what I would look into and your problem is
not uncommon with magnesium citrate. Usually it happens more
when people are taking a lot of it. One of the things that a lot of
people do is they’ll use the magnesium citrate but not drink
enough water with it and that can basically keep you from
absorbing properly and cause to get more complications when you
take it without water but regardless it sounds like for you it’s a
pretty serious issue even little bits of it so I’ll just switch to a
transdermal magnesium.
Brock: The stomach problem I found actually went away after using it for
a little while and one of the keys was especially with that natural
Calm (I haven’t tried the other ones) is to make sure you do mix it
with warm water to begin with or even hot water. If you just sort
of stir it into cold water, that’s when I got the stomach ache, not
necessarily the loose stool but it actually kinda hurt my stomach a
little bit. The other problem that she was talking about was being
completely knocked out even like the next day and needing to take
a nap and stuff. That’s something that I’ve experienced on a really
irregular basis with using the natural Calm.
Ben: Yeah. I suspect that that may be a little bit more of a dehydration
loss of electrolyte effect from that. The osmotic gradient of using
is correctly pulling a lot of water into the colon and just leaving
you feeling similar if you drank the night before and dehydrated
yourself that way. That’s what I suspect. Of course, it could be
possible that you’re just going in the woowoo mode from the
deeper sleep that magnesium can give you. But yeah, it’s tough to
say on that and I can’t really find many studies that show that that
type of post day effect of magnesium use. And of course, one of
the things that I should also mention and I know we’re going all of
these questions so I’ll go ahead and end it soon but magnesium
glycinate, I do know that a lot of alternative medical practitioners
and naturopathic physicians, that’s kind of the darling magnesium
for them, is magnesium glycinate form. So, if you don’t wanna
use transdermal and you do wanna use oral, I’ll put a link in the
show notes for you to some magnesium glycinate which doesn’t
for many thing I’ve seen have any lower absorption than a
magnesium citrate.
Debbie: Hi Ben! This is Debbie from San Antonio, the diabetes capital of
the United States. You have recommended cinnamon to increase
insulin sensitivity as well as increase fat burning. I was wondering
if you knew in the studies, was cinnamon verum or cinnamon
cassia used. I understand that the cassia variety is almost
exclusively sold in the United States with the verum type used
ever almost everywhere else in the world. Just wanting which
type is the most effective. Love your podcast.
[0:35:02.9]
Brock: So, congratulations on coming from the diabetes capital of the
United States.
Ben: Yeah. It’s a great accomplishment.
Brock: I didn’t know they have that kind of designation.
Ben: I’m sure women’s health or men’s health or something like that
named it. Anyways though, cinnamon, we talked about it last
week in terms of how as little as 2 tsp has a very stark effect in
terms of what it does when you have cinnamon with cereal as far
as lowering the blood sugar effect of something like cereal is great
for insulin sensitivity, good for not necessarily increasing fat
burning but more kinda increasing or improving blood glucose
control which has an indirect effect on your ability to burn fat.
You are correct in wanting to differentiate between the 2 different
forms of cinnamon because technically, there’s only one true
cinnamon and…
Brock: One cinnamon to rule them all.
Ben: That one cinnamon has been shown in research to be more
effective than the alternative forms of cinnamon or what would be
called cassia, basically.
Brock: It’s the hybrid.
Ben: Yeah. Cassia is the hybrid. And then Ceylon cinnamon or what’s
also known as cinnamon verum, that’s true cinnamon. And it’s
usually more expensive but it is more closely associated with
potential health benefits like blood sugar regulation. The reason
that sometimes they’re confused that both these forms of
cinnamon belong to the same family of plants and the same genus
but they’re technically different compounds chemically. The nice
thing is though that even this cassia cinnamon has been looked at
in studies and has been shown to improve glycemic control and
shown to have a little bit of this anti diabetic effect. So if you don’t
wanna spend the money on the real true cinnamon, you can still
get decent effect albeit a slightly less potent effect from the fake
cinnamon – from the poser. It’s interesting if you get the bark
you can actually notice the difference in the bark. The bark on the
true cinnamon is kinda thinner and a little less curled and the fake
cinnamon is really really thick bark. So, thinner layer bark is one
indication that you’ve got a real cinnamon on your hands.
Brock: Yeah. You can crumble it up very easily with your fingers. It’s
quite…like I’ve broken it up in just sort of mashed it between my
thumbs and sprinkled it on top of stuff and that’s not…if you did
that with the other stuff you’d be gnawing on it for a good half
hour.
Ben: Yeah. And we get our cinnamon from Cosco which I believe is just
a regular cassia-based cinnamon but we got through so much
where we used to get this mondo packages over from Cosco. If
blood glucose control and insulin sensitivity is really really
important for you like if you have diabetes, for example, and you
want the more potent one, that’d be a case when you’d wanna
spring for the true more expensiv6e stuff but in most cases, I
think it’s kind of a mute point.
Brock: Have you ever sniffed them side by side?
Ben: I have not.
Brock: It’s really interesting. The cassia (the regular one) smells like
cinnamon but the Ceylon stuff smells more like cinnamon candy.
Ben: Interesting!
Brock: They’re little like hot mollies or the cinnamon parts.
Ben: It’s got its skin down. It’s doing a good job as a poser.
Brock: Nice work.
Glenn: Hey Ben! My questions about omega 6 and it being a possible
cause or contributor to inflammation. Up until around 6 months
ago, I was supplementing with an all-in-one flexi olive oil, fish oil,
omega 3, 6 and 9. And then I read about omega 6 possibly
contributing to inflammation. I suffer from pretty severe Achilles
tendonitis as a distance runner and I did have some relief when I
cut the 6 out and switched to just straight fish oil with omega 3
only and I’ve been given a new supplement from a friend of mine
that’s an omega 3, 6 and 9 plus sterol supplement. I really wanna
try it but I’m just hesitant with the omega 6 and whether you
think it’s okay to incorporate supplements while fighting
inflammation. All right. Thanks. Bye.
Ben: This can be kinda confusing for folks because omega 6 do kinda
get a bad wrap. Big picture, we hear omega 6’s are pro
inflammatory omega 3’s are anti inflammatory. When we look at
this though, omega 6’s are basically a polyunsaturated fat that are
essential to the body. Both omega 6 and omega 3 are essential to
the body. That means neither of these fats (omega 6 or omega 3)
are produced by your body so you have to get them from your diet.
[0:40:09.4]
And the only difference between the 2 is that you look at
polyunsaturated fat and it’s polyunsaturated has multiple double
bonds in that carbon chain whereas a monounsaturated fat has
one double bond that appears in that chain. And that chemical
change makes polyunsaturated fats more unstable especially
during the processing that you might get in creating like a
vegetable oil. And so any amount of light or moisture or air or
heat or pressure can damage a polyunsaturated fat which really
leads to the reason that they have gotten a bad wrap is because
these damaged polyunsaturated fats, when you do studies on folks
for everything from brain function to bone health to heart
function, we tend to see some issues creep up with a high amount
omega 6 polyunsaturated fatty acid consumption that you find in
many Western diets. And specifically, if you look at the omega 6
to omega 3 ratio, a very very high omega 6 to omega 3 ratio is
associated with chronic disease risk factors. But it’s still
important to be clear that omega 6 is extremely important. Omega
6 does have a physiological role within the body but the issue here
is the actual source of omega 6 fatty acids. The reason, if you look
at this from a chemical standpoint that omega 6 fatty acids are
actually important is that they metabolize to an anti inflammatory
and they metabolize to an anti inflammatory that reduces
inflammation in many areas of the body. The eyes are a perfect
example. If you don’t have enough omega 6’s in your diet, you can
get what’s called ocular surface inflammation and it can affect
your eyesight. Now, the type of omega 6 fatty acid that
metabolizes to the specific anti inflammatory that can help out
with something like eyesight is not derived from vegetable oils like
sunflower or safflower or soybean oils that are added to a lot of
processed foods or the omega 6 oils that you find in crackers and
chips and in cookies and cakes and stuff like that. You get a lot of
these type of omega 6 from basically seed-based oils specifically,
these are called omega 6 linoleic acids and you find them in things
like black kern seed oil is one example, borage oil is another,
evening primrose oil is another. You’ll find many of these omega
6 fatty acid compounds that are out there like Udo’s oil is a
popular supplement. And they’re using a lot of these type of
linoleic acid sources of omega 6’s and not just taking canola oil
and dumping it in there along with some fish oil or something like
that. That’s one example of a healthy source of omega 6 that
actually has an anti inflammatory effect. Another example of an
omega 6 source that would have a good effect in terms of its
availability without being damaging for you would be chlorella or
spirulina. Those are also gonna be good sources of the type of
omega 6’s that have this anti inflammatory effect. And then of
course, the type of thing that can improve the absorption of the
anti inflammatory compounds at omega 6’s are omega 3 fatty
acids. Ideally, you’ve got some good healthy sources of omega 6’s
coming in along with decent levels of a healthy omega 3 fatty acid
source and you’ve got that one 2 combo as far as this anti
inflammatory effect that could give you some good response in
terms of your Achilles tendon. But if the omega 6 fatty acids are
from vegetable oil sources, it could have just the opposite
inflammatory effect. A couple other things that you should know
about this is that omega 6 and omega 3 fatty acids, if you’ve got a
lot of inflammation going on, if you’re exercising a lot, if you’re
exposed to a lot of pollutants, toxins, etc., those can metabolize to
pro inflammatory compounds. One of the dietary components
that can keep that from occurring is a very popular natural anti
inflammatory called curcumin extract. And I’m a big fan
especially in people who are injured and who have some muscle or
some inflammation issues going on or who just need to recover
faster, big fan of not only using a good pharmaceutical grade cold
water fish oil like an omega 3 fatty acid but also using a curcumin
extract. And generally, a pill or a capsule is even better that just
cooking with turmeric.
[0:45:01.5]
Another thing that I would really recommend that I really like to
inhibit inflammation and basically what this does is it enhances
what’s called neutrophil apoptosis which is cell death of
neutrophils and that signals the macrophage component which
are cells that they’re like your clean-up cells and helps in the
clean-up debris from injured sites and lactoferrin is a specific type
of protein that does that. One of the compounds that you’ll hear
me recommend to people who are injured is called the Capraflex.
The reason for that is that it has lactoferrin and curcumin extract
in it along with tart cherry juice and ginger and a bunch of other
stuff that really helps you out from that standpoint. So, I would
use something like that, I’d use a nice cold water pharmaceutical
grade fish oil, I’ll eliminate vegetable oils from the diet but I
wouldn’t necessarily paint all omega 6’s with a broad brush and
say they’re all bad.
Brock: So you’ve gotta look at the balance and you’ve gotta look at the
source.
Ben: Yeah. And this 3, 6, 9 plus plant sterol supplement that Glenn is
using, I believe is comprised of these natural linoleic acid forms of
omega 6’s that would be just fine. And the plant sterols wouldn’t
be an issue as well. Many food manufacturers now are adding
plant sterols to like margarine and mayonnaise and yogurts and
stuff like this to try and make them look more healthy. I’m not a
fan of those but natural plant sterol sources actually do have some
good evidence behind them in terms of helping lower small
oxidized cholesterol particles so, using an omega 3, 6, 9 with plant
sterols, I don’t see anything wrong with a supplement like that.
Jason: Hi Ben! My name is Jason. I’m a new listener. I had a question
about the ketosis diet. I recently started that about a week ago
and on day 5, I woke up with a resting heart rate that was pretty
fast – about 110. I quickly looked on the internet for answers and
read that said that they experience this when their carbs are too
low. So, I just ate some carbs in the form of candy and seems it
took care of that. So I upped my carbs a little bit in the diet but
then I experienced it again on day 7. I am working out, I’m doing
some circuit training in P90x and some bicycle riding 4 days a
week of workout. Both times it happened I didn’t workout the day
before but I did drink moderate alcohol in the form of vodka and
soda water. I’m just wondering why I’m getting this elevated
heart rate from the ketosis diet. Thank you.
Ben: Jason, maybe you just had a bad dream or an exciting dream and
you woke up excited or scared – one of the two, or both perhaps.
Anyways though, it’s pretty common with ketosis in causing an
increased resting heart rate and it just comes down to basic
physiology. Your cardiac output – how much your heart actually
puts out is a combination of your heart rate, so how fast your
heart beats per minute and also your stroke volume or how much
blood your heart actually pumps with each stroke. And then the
other thing that’s important to realize is your blood pressure is a
function of that cardiac output that I just mentioned as well as
what’s called peripheral resistance. And so, what this means is
that if your blood pressure drops, two things have to happen –
either your heart rate or your stroke volume has to increase or
your peripheral resistance which would basically mean your blood
vessels get smaller, that has to increase. The reason that I’m
describing this to you is because when you switch to a low
carbohydrate ketogenic diet, your body is gonna shed a lot of
storage carbohydrate. Storage carbohydrate can carry up to 4
times its weight in water so you’re gonna lose a lot of water and
your blood pressure is going to drop. And when that happens,
when blood pressure drops, that drop is detected by what are
called baroreceptors in your aorta and these baroreceptors send a
signal right into your brain – into your medulla which is a section
of your brain that’s responsible for doing things like sending
signals to your heart. And your medulla will send the signal back
to your heart to increase not only your heart rate but also your
force of contraction. And this can occur just chronically like all
day long if you’re in a state of low blood pressure that’s been
initiated by a drop in your storage muscle glycogen or a drop in
your storage water.
[0:50:01.5]
This is why in an article that I wrote over at
bengreenfieldfitness.com on supplements that ease the transition
into a low carb or a ketogenic diet, this is why I recommend
sodium and taking in electrolytes like using trace liquid minerals
blend. I would also get some Himalayan sea salt and start salting
your food using effervescent electrolyte tablets but getting enough
salt in your diet is super important and a lot of people think “oh
I’m messing up my body ‘cause I’m not getting enough carbs, I
must be producing a bunch of cortisol and I’m stressing out my
body” and that’s what’s happening and a lot of times, that’s not
the case. It’s just pure electrolytes. I was telling this story over on
the I do a sports nutrition for Endurance Planet at
enduranceplanet.com. We’re talking about how I literally almost
collapsed during a tennis match last week and I was flabbergasted
because I’ve got enough fuel on board, I’d even done my
carbohydrate, I’d done Superstarch, and it was during a tennis
tournament and it was an important match so I was fuelled up.
And I realized that my blood pressure was dropping. It was not a
matter of not having enough energy on board. It was a drop in
blood pressure so I literally went out and had a salted banana. I
went out to the tennis court cafeteria and got a banana, got a
bunch of salt, poured it on there. And I was fine within 10
minutes. And so, understand that a lot of the issues they
experience with low carb ketogenic diets, they’re just simply
electrolyte issues and that fact that you had some alcohol which
we know can dehydrate you and throw off your electrolyte balance
suggests even more so this is probably the case.
Brock: I remember Dr. Peter Attia when he was talking about the
ketogenic diet he actually drinks bouillon or eats bouillon cubes.
Ben: Yeah. I’ll have one or two bouillon cubes which is super salty - 1 or
2 grams of pure sodium per hour. Just be careful of that stuff a lot
of times, they can have MSG and stuff in it. I don’t personally do
that but yeah, look at the electrolytes for sure.
Jennifer: Hi Ben and Brock! A few weeks ago you did answer the question
about exercise-induced amenorrhea and suggested that in order
to bring periods back, women should stop exercising for about a
month and eat a pretty high fat diet. I wondered if when that
month is over, you can begin resuming your old training schedule
or if done, the problem would just come back again. I guess, I just
like you to talk a little bit more if possible about that “reset
button” you discussed and just explain how exactly it works. I
also wondered, (I noticed you have you have a lot of triathlon
folks out there) but I wondered if you have any specific half
marathon or running-focused training book. All right, thanks a
lot.
Brock: Okay. So, let’s get it out of the way. The last question you asked
about the marathon books. Ben, you’ve got Marathon Dominator,
right?
Ben: Yeah. I’ve got the Marathon Dominator program which you can
get at marathondominator.com. I wrote that along with the Jill
Bruyere, a running coach over in Seattle. She and I worked on
that together and it’s a 4-day a week running program with a
bunch of weight training and injury prevention protocols and
nutrition assistance and everything you need really is in there and
that’s a good program. I also do custom programs. I’m working
on a program right now for a crossfitter, for example, who’s doing
a marathon and we’re doing that one on 2 days of running a week
just because he’s getting enough metabolic stimulants from his
WODs that were going 2 runs a week and interval training session
and a marathon kind of a longer run on the end of the week. Yeah,
I do custom programs for people, too, if you don’t wanna
something like the Marathon Dominator.
Brock: For those of you who are wondering, a WOD is a workout of the
day.
Ben: Yes.
Brock: Not being gross.
Ben: It’s also a spit form. Anyways, I think one is WOD and one is
WAD.
Brock: Yeah. It’s hard to see the spelling on a podcast though.
Ben: It is. Just imagine. Anyways though, amenorrhea…I know that we
geeked out on amenorrhea (as folks do) a couple of weeks ago. I
think we talked about this and how it’s really related in many
cases to chronic energy insufficiency and calorie restriction so
that’ll put your body under stress and that leads to hormonal
changes. Basically, hormones that are produced by the
hypothalamus in your brain and those signal your ovaries to
produce estrogen and also to produce progesterone and those
hormones get decreased. And since estrogen and progesterone are
needed for your normal menstrual flow and for you to stay fertile,
what happens is your body kinda shuts down production of sex
hormones whereas, for many women, they find that to be
convenient to have amenorrhea and to not have to do with the
cycle.
[0:55:23.1]
It’s also quite damaging and it’s not really ideal from a health
standpoint to be infertile, for example, if you just step back and
you look at something like your bone density, estrogen is super
critical for keeping your bone density elevated and when you get
that drop in estrogen, you also get that drop in bone density and
you don’t get that back. What you arrive at about 25-30 years old
that with bone density is what you’re stuck with for the rest of
your life. To me, you’re looking down the road at hip fractures
and stress fractures and stuff like that. That’s one of the bigger
concerning issues with amenorrhea is the bone density
standpoint. And to answer Jennifer’s question a little bit more
specifically, yes, they’ve done studies where they’ve looked at the
type of energy intake that’s necessary to more or less pull you out
of amenorrhea because you do have to increase your calorie intake
while preferably decreasing your activity levels. There’s one study
in the International Journals Sports Nutrition that found that the
chronic energy deficit that causes amenorrhea could be reversed
and you could start to produce proper amounts of estrogen and
progesterone again with 20 weeks of increasing your calorie
intake combined with at least one complete recovery none activity
day per week. Now, another study that followed up from that
actually found the specific calorie intake that helped out with this
was 200 to 300 calories per day – increasing your calorie intake
by 200 to 300 calories per day along with lower physical activity
levels. They actually had folks taking some supplements in that –
calcium, iron, zinc, B vitamins, some of the stuff that people who
are energy deficient tend to be deficient in and that helped out
with that. Ideally, what I would do if I were trying to increase my
calorie intake to the point where I wanted my body to make
enough hormones because I was hormone deficient, is I’ll go get a
resting metabolic rate test and find out what your resting
metabolic rate is and basically never go under that, ever. And that
would be a very very good way to do it and evidence shows that
you can turn yourself around in about 20 weeks or so by using a
strategy like that.
Brock: And then if you’re actually exercising on top of that, would you
then compensate for the amount of estimated calories that you’re
burning during those exercise bouts?
Ben: Yeah. That’s a really good point. If your resting metabolic rate is
1300 calories per day and then you’re exercising to the tune of
500 calories per day, 1800 calories would be your minimum
calorie intake for that day.
Brock: So you never wanna be running at a deficit.
Ben: Yes. And if you’re standing work station, taking the stairs, parking
far away and you’re doing all things that kinda help keep your
metabolism elevated, you can multiply your resting metabolic rate
by about 1.2 as a starting factor. So activity is a daily living effect
that too if you really wanna be anal about these things.
Brock: And I guess you kinda have to be if you wanna get yourself out of
amenorrhea.
Ben: Yeah. And then test 24-hour urine sex steroid test or do a test with
direct labs and keep an eye on your estrogen and progesterone
levels and you’re gonna see a surge – you’re gonna see those going
up as you do the right things.
Tim: Hey Ben! My name is Tim Skafidas and I’m a personal trainer
here in Crestview Colorado. I’m hoping to come to your seminar
on March. Love your show. I’ve learned a lot. I got some Deep 30
protein that you recommended and I know it has 7 grams of
sugar. My old protein is called Whey Advanced from the people’s
chemist has zero sugar and he claims any positive effects are
negated due to the fact that any protein pattern has sugar in it.
Thanks for everything.
Brock: Tim asked a boat loader questions and we just couldn’t answer all
of them so this is probably the most interesting one.
Ben: Sorry, Tim, the other questions just sucked. No, they were good.
Brock: That’s not true (that they were good).
Ben: It was like a 4-minute long question. Whey protein and whether
or not it should have sugar in it. You’d think that it should at first
glance if you understand physiology because you know that carbs
spike your insulin levels. And when you spike your insulin levels
and you’re doing that along with food intake after workout, it
could technically improve your amino acid uptake and cause
greater enhanced muscle repair and recovery.
[1:00:11.3]
But when you look at this and you study it, there’s actually a study
that was done out there in Canada, Brock, where they looked at
muscle protein synthesis and breakdown after resistance exercise
in men. In one group, they had consumed protein and the other
group, they had consumed protein that had a bunch of sugar
added to it. And as you would expect, the protein + sugar group,
they did get a greater insulin response but both groups had
similar rates of protein synthesis and similar post exercise effects
like level of soreness and level of muscle building and that kind of
stuff so, it just goes to show that you don’t actually need carbs in a
protein powder to build muscle and you don’t necessarily have to
take carbohydrates and sugar along with protein post exercise to
build muscle. The impact of this for some folks is that it is true
that there is a potential downside to taking carbs and that they
could (in someone who’s had an energy surplus) shut down fat
oxidation or they could cause a rise in blood glucose and that’s
just from the excess energy from the carbs. Protein in and of itself
is still gonna cause a big insulin spike that’s why I recommend
doing stuff like coconut oil and almond butter and things like that
if you’re gonna snack before bed and not to do protein or
carbohydrate. But ultimately, what it comes down to is that
protein powder doesn’t have to have carbohydrate in it. Now,
protein powder is not going to be harmed by having carbohydrate
in it. You’re still gonna get just a fine effect from protein. In the
case of something like Deep 30 protein, which I personally have
just about everyday, I have a serving of Deep 30 protein. My
inner circle members who see my diet everyday know that it’s
kind of a staple in my diet. It’s got 7-8 grams of carbohydrate in it
and the carbohydrate is just from a couple of little things that they
add in there for some color and a little bit of extra flavor.
Specifically, it’s a little bit of beets juice and it’s little bit of
carbohydrates that come along with the goat milk that’s in there –
that’s in that protein. You get some of that goat milk-based
carbohydrate as well. Those are the main components. They’re
completely natural. They’re really nothing to worry about and
frankly, for that particular protein, the fact that it’s got a bunch of
probiotics added to it – a specific type of probiotic called ganeden
BC, which literally makes us the only protein I’ve ever had that
doesn’t make you feel like you’re going to have to crap out a straw
2 hours later or mess up your stomach. It sounds nasty but it’s
spore-forming probiotic. That means that inside the bacterial cell,
you got this spore which is like a seed that safeguards the cell’s
genetic material when a protein is sitting in the shelf and once
that spore gets into your small intestine, it produces a bunch of
good bacteria and actually enhances your digestive system and
enhances you immune system - super unique part of this protein
and then you get a bunch of extra electrolytes from the goat-based
minerals that are in it. The benefits of this stuff, the taste of it, far
outweighs any risk at all from the 7 or 8 grams of carbohydrate
that are in it which are frankly very very small drop in the bucket
and do not affect the efficacy of the protein at all.
Brock: So, actually, just fold up the nutrition label here and for the
coconut dream, it says the total carbohydrate is 11 grams but the
total sugar is 7 grams.
Ben: Yeah. When a label says that, the difference between the total
listed and the sugar is just fiber which technically is indigestible-
based fiber stuff like that. Another would be the beet extract for
example in there, I think. Maybe the beet extract is in a
strawberry for the color. I don’t know. I don’t know how the label
pulls up in front of me.
Brock: Okay. Well, it makes sense.
Ben: Yeah. Anyways though, I’ll put a link to Deep 30 protein in the
show notes. But as an animal-based protein, I’m not a fan of that.
I like the living protein for vegan-based protein, I like the Deep 30
protein as an animal-based protein, so, I highly recommend and
you don’t have to run from the sugar in it and as an aside, when
you mix the strawberry splash with coconut milk, it tastes like a
Wendy’s frosty.
Brock: All right! Well, on that delicious note, that wraps it up.
Ben: As Brock gets his car ready and go get a Wendy’s frosty.
Brock: Totally hmmm.
[1:05:01.1]
Ben: So, a couple of things for folks. One would be definitely go over to
MyList over at facebook.com/BGFitness and check out the MyList
for this episode if you want links to the swimming
recommendations and the Capraflex and the protein powder and
everything else that we talked about. But then, a quick request
from you guys – a couple of request from me. One would be, as
many of you know if you listen to the podcast for a while, Brock
and myself and a group of triathletes are going to be in Thailand
starting next week. Brock and I will be podcasting to you from
Thailand.
Brock: Fingers are crossed, just in case, something bad happens.
Ben: Unless Brock is trampled by an elephant.
Brock: I plan to try that anyway.
Ben: However, Brock will there longer than I will and potentially,
unreachable for a couple of weeks there in December.
Brock: Off the grid.
Ben: Off the grid. I wanna know what you guys would like for me to do.
If you like me to answer the questions by myself, if you want me to
get a stand-in host, if you want me to completely just leave the
podcast on the curb for the couple of weeks while Brock is gone
and neglect it altogether, whatever you would like for me to do,
leave it as a comment in the show notes for this episode – Episode
#217. So, go over to bengreenfieldfitness.com, let me know what
you’d prefer for that and if having the podcast without Brock just
makes it way too painful an experience for you, I’ll completely
understand even though ______ [1:06:37.8] too much.
Brock: I could record a whole bunch of smart ass comments that you
could just drop in every once in a while.
Ben: The other thing is that if you get a chance, please leave the podcast
a ranking in iTunes and a rating. That really helps out the show.
As it does, leave a little donation if you go to
bengreenfieldfitness.com because, especially with this morning’s
show, and all the hiccups and the recordings and my dog barking
and all the other little behind-the-scene stuff that you guys don’t
know about, this thing actually is a little bit of a labor of time.
Brock: Yeah. I forgot to press “record” this morning. I’ll
_____[1:07:16.3] up. We need to start over again.
Ben: That’s all right. It’s in your ears now so, enjoy folks and we’ll end
these things. This is Ben and Brock, signing out from
bengreenfieldfitness.com.
For personal nutrition, fitness or triathlon consulting, supplements, books or
DVD’s from Ben Greenfield, please visit Pacific Elite Fitness at
http://www.pacificfit.net
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