Ben Greenfield Fitness: Diet, Fat Loss and Performance

The Problem With Sleeping On Your Side, How To Sleep On Your Back, Little-Known Sleep Enhancement Tricks & Much More!

Over the past 20 years, my guest on today's show, Dr. Peter Martone, has been trying to recommend pillows for his patients that would put their head in the correct position so that they could get a great night's sleep and wake up rested. He could not find one, and he would have patients purchase soft down pillows and stuff them under their necks. He found that a conventional pillow would loose its shape and end up on the floor. The problem is that a pillow is for your head and you can not support your head to get a great night sleep. But one day he was watching the movie "Crouching Tiger Hidden Dragon" in 2000 and the two actors came out of the room after "cuddling" all night. The camera gave a quick glimpse of the room they came out of. It showed what the two actors slept on, and to his amazement it was just a thin pad for their body and a block of wood in lieu of a pillow for their head.  In that lightbulb moment, Dr. Martone invented the exact sleeping tool we discuss on today's podcast. He's one of the smartest guys I've ever talked to when it comes to sleep, so prepare to optimize your rest and recovery biomechanics like never before! During our discussion, you'll discover: -How Crouching Tiger, Hidden Dragon inspired Dr. Martone's invention... One of the props was a piece of wood, not as a pillow, but for their neck Peter had shoulder issues, couldn't identify the cause While camping, he used a shoe under his neck for sleeping; woke up well rested Used a shoe, and other odd objects for sleeping; shoulder and other health issues were resolved -Surprising problems caused by sleeping on one's side... 90% of Peter's patients have some type of damage to their cervical curve in the neck We lose the curve doing day to day activities, and there's nothing to repair it at night 98% of patients who lose the curve in their neck develop an unnatural curve in their lower back This eventually leads to scoliosis in the lower back The vermis portion of the brain: main function is to control the body's proprioception 80% of proprioception into the brain comes from the spinal cord The vermis atrophies due to loss of proprioception It affects the pre-frontal cortex (executive functioning) Decreasing the curve in the spine severely limits glymphatic drainage Why we toss and turn at night: Pain centers and nerve centers are very close together When you fall asleep on your side, you can only stay in that position for a short period of time Body should be in a "neutral sleeping position" Alcohol inhibits pain sensors. You stay in the same position longer, and wake up in pain OURA ring If you didn't get all that, get this: Loss of the cervical curve = degeneration of the spine. It also causes the vermis to atrophy, which negatively affects the pre-frontal cortex. Side sleeping causes pain and discomfort, which in turn affects the quality of our sleep. The advantages of sleeping on the back versus the side or stomach... Use a pillow for the neck rather than the head Restore the cervical curve and decrease lumbar tension -How to train yourself to sleep on your back... Just start on your back 1-2 hours per night will be enough to help restore the cervical curve in your neck Sleep wedge pillow: 5-10 degree angle, should go to the base of your spine Gravity beds on Amazon The podcast that discusses Gravity beds The body will eventually be able to go through the night on your back Total 2-3 month transition 650 down pillow Sleeping on your back, you distribute your body weight over the greatest amount of space -The little-known hack called "Remembering" that may help with sleep problems... Peter struggled to sleep due to numerous things he was thinking about Needed to be "in control" of something Visualized people sitting in a specific seat after giving a talk; he went right to sleep Focus on something, but don't think about it You can't think yourself to sleep; you have to remember yourself to sleep Dreams are how the mind categorizes the day's events The further back in time you can remember, the more efficacious this technique will be -Ways to control your core temperature while sleeping... Allostatic load: Hierarchy of needs in bodily functions (heart pumping vs. growing fingernails) Your body cares more about your core temperature than even the immune system We get sick because there's a finite amount of energy our body can distribute Maintaining the body's core temperature maintains the allostatic load in our entire body Keep your core as warm as possible; keep hands, feet and head exposed People like to sleep on their side so they can curl up, feel protected Use a weighted blanket for a similar effect "Head garage" Place a pillow over your head, just above the nose -More little-known sleep hacks... First 2 hours of the day are the most productive and alert The story of Edison's balls... Write things down, then go to sleep. You won't remember when you wake up The Pilot's Pen Think about "thinking about nothing" CBD Oil -And Much More... Resources from this episode: -Crouching Tiger, Hidden Dragon movie -The Neck Nest: use code GREENFIELD to get $20 off plus a FREE custom pillow case and Dr. Sleep Right's "30 Day Sleep Quest" program  -My Facebook Live with Peter Martone: How & Why To Sleep On Your Back  -Gravity beds on Amazon -Sleep wedge pillow -650 down pillow -DREEM headband for monitoring sleep  -Weighted blanket -Pilot's Pen (lit pen for nighttime writing) -Deep Sleep Decoded: Everything You Need To Know To Increase Your Deep Sleep Percentages. -GetPocket app Episode Sponsors: -Kion: My personal playground for new supplement formulations. Ben Greenfield Fitness listeners receive a 10% discount off your entire order when you use discount code: BGF10. -Organifi Gold: A new take on an ancient secret: Pain-soothing herbs, incredible antioxidants, and phytonutrients all in one delicious, soothing "Golden Milk" nighttime tea! Receive a 20% discount on your entire order when you use discount code: BENG20. -ButcherBox: Delivers healthy 100% grass-fed and finished beef, free-range organic chicken, and heritage breed pork directly to your door on a monthly basis. All their products are humanely raised and NEVER given antibiotics or hormones. New subscribers will receive 2 LBS of FREE wild caught Alaskan salmon + $20 OFF their first box by going to butcherbox.com/ben -Pso Rite:Built for getting to the really important Psoas muscle but awesome everywhere else in your body and really easy to use and control the pressure yourself. Receive a 10% discount when you use discount code: BEN10 Do you have questions, thoughts or feedback for Peter or me? Leave your comments below and one of us will reply!

Ben Greenfield Fitness: Diet, Fat Loss and Performance
00:57:33 4/10/2019

Past Episodes

Q&A Episode 399 Have a podcast question for Ben? Click the button at the bottom of the page (or go to SpeakPipe), or use the Contact button in the free Ben Greenfield Fitness app. Click here for some tips on how to have the best chance of having your question featured on the show. - The morning brew recipe Ben mentions in intro: Alright, this recipe is fully loaded fuel that tastes like ambrosia of the gods. I tried it out this morning and my brain has been humming along quite nicely since about 5am. Here's the full recipe (yeah, you need plenty of ingredients, but it's worth it). Into a Nutribullet or any other heat-friendly blender, add the following: - 2 heaping tablespoons of MiCacao mix (this is a mix of cacao nibs and cacao shells that gives you the experience of drinking pure chocolate with no calories) - 2 packets Four Sigmatic Chaga mushroom extract - 2 packets Four Sigmatic Lion's Mane extract - 1 dropperful Omica Organics butterscotch toffee stevia - 1 teaspoon of a good salt (I used Colima salt) - 12-16 piping hot ounces of Kion Coffee Blend on high for about 90 seconds, then open your blender carefully as contents can expand and get foamy (and the foam is oh-so-delicious). I may or may not have also put 0.5 grams of psilocybin extract into this mix, but that's your call. ;) Bon appetit! News Flashes...5:30 Turns out a very low carb diet doesn't seem to impair high-end exercise performance but there are SO many variables to this that I'll unpack in next podcast. If you are eating a very low carbohydrate diet and also limiting calories for the goals of weight loss, this study shows that you sure as heck better also be lifting weights. It's so ridiculous how the media thinks "fasting" is a newfangled eating disorder. They should read this. Interesting! A new review looks into the optimum exercise intensity, type, and duration for boosting mood. Special Announcements...28:45 - Click here to follow Ben on Instagram, and get ready for some epic stories about his morning, day and evening routine!  Here's Where Ben Is Speaking And Traveling Around The World Coming Soon - August 3-4, 2019: Colorado Rockies Ultra, Beast, and Sprint Weekend -  Aspen, CO. The mountains are calling! High in the peaks of the Rocky Mountains, team members from my company, Kion and I will be experiencing the immense beauty of Colorado while conquering climbs, crawls, carries, and traverses. We hope to see you there! Sign up here! - September 12 - 15, 2019: RUNGA Immersion, Napa Valley, California. I attend this total mind-body reboot retreat each year with my wife, Jessa, to connect with a handful of friends and YOU can be one of them! I would love if you could join me at this retreat. Click here for details on this incredible event! - September 27 - 29, 2019: Spartan World Championships, Squaw Valley, California. Right beside Lake Tahoe, this epic venue was once host to the 1960 Olympic Winter Games. Join me there for the greatest obstacle course race in North Tahoe Lake, Olympic Village, CA. Sign up here! - View Ben's Calendar Here This Podcast Is Brought To You By - Kion: My personal playground for new supplement formulations, Kion blends ancestral wisdom with modern science. Ben Greenfield Fitness listeners receive a 10% discount off your entire order when you use discount code: BGF10. - Thrive Market: Organic brands you love, for less. Your favorite organic food and products. Fast and free shipping to your doorstep. Receive 25% off your order when you use my link! - Native: Native creates safe, simple, effective products that people use in the bathroom everyday. Count on trusted ingredients and trusted performance. Shop at my link and save 20% off your first purchase when you use discount code: BEN Listener Q&A Is Fasting Dangerous For Lean Females? Jenny asks: You've mentioned on the podcast that fasting doesn't always work well for lean females. So should lean females like myself avoid fasting altogether? Or is there a fasting protocol you would recommend that will have a positive impact on my health? In my response, I recommend: A recent tweet: Intermittent fasting + resistance training IS effective fat loss strategy for females but they did not analyze long term effects on endocrine system, thyroid function, etc.: Get Fit Guy's Guide To Achieving Your Ideal Body Type KetoFast book by Joe Mercola (and my podcast with him) Jason Fung's "Complete Guide To Fasting" How Newborn Parents Can Sleep Better Jack asks: You mentioned in Q&A 398 about the physiological changes that occur in men when they become fathers. About a month ago, my wife gave birth to identical twin boys, and as you know, all sleep schedules go out the window. Do you have some tips to improve sleep quality when I'm bound to be waking up every 2-3 hours during the night? In my response, I recommend: Sleepstream App NuCalm  (use code: BEN500 for $500 off  for the Performance and the Pro) Yoga Nidra Modafinil Qualia Mind or Qualia Focus Short frequent bursts of exercise or endurance, aerobic exercise Rotate nights, not rotate feedings Blue light blockers (Ben recommends RA Optics) when you get up at night to feed Red incandescent bulbs CBD Vape Pen (BioCBD is good brand) C-Reactive Protein Levels and Tendinitis Jackie in Japan asks: Is it possible to have plantar fasciitis and full-blown achilles tendinitis in both feet and have a C-reactive protein level of .01-.03? In my response, I recommend: Mention chronic vs. acute Kion Flex How Far From Your Body Should Infrared Light Be? Darryl asks: How close to my body should I put the JOOVV Go? The manual says it should be 2-6", but I oftentimes will put it directly on my skin to help heal an injury and it seems to be just fine. I also heard you say in a previous podcast that your wife puts the device on her face. Can you give some guidance on how close is too close? In my response, I recommend: JOOVV Lights Giveaways & Goodies - This week's top iTunes review - gets some BG Fitness swag straight from Ben - click here to leave your review for a chance to win some! ------------------------------------------ Prior to asking your question, do a search in the upper right-hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness! -----------------------------------------------------
01:21:20 7/19/2019
In this podcast, recorded during the Swiss Clinic retreat that I led in the Swiss Alps two weeks ago, we cover a host of questions from attendees. Strap yourself in and prepare for this massive Q&A that includes the following: -Are you increasing mTOR by taking Kion Aminos throughout the day vs. around a workout? [6:25] 1 gram of amino acids = 1 gram of protein Any protein can be anabolic Exercising with 10 g of aminos is more effective than in a pure fasted state -What are the best protocols for eliminating heavy metals and toxins, and how do you measure success? [10:20] Process vs. Event. Daily detox is far more effective than a yearly or quarterly The Longevity Diet by Dr. Valter Longo Ben's Kitchari recipe BGF podcast with Dr. Dan Pompa BGF podcast with Dr. Satchin Panda Ben's personal protocol Sauna treatment everyday Coffee enema weekly Rebounder and vibration platform Biggest detox organ is the skin Mass spectrometry Onegevity NutrEval by Genova Diagnostics GI Effects 3 day gut test Wellness FX Once in a Lifetime Genetic Test Tree of Life BGF podcast w/ Dr. Kharim Dhanani Microbiome analysis: Viome or Onegevity -How to find relief from exercise-induced rhinitis [18:40] HistaBlock Avoid dairy -Is there a threshold between the sympathetic and parasympathetic state? [21:30] There is no threshold Autonomic nervous system sends signal to the heart via vagus nerve Good balance between the two dictates the vagus nerve communication with the heart will be clear High HRV is indicative of healthy balance between sympathetic and parasympathetic nervous systems Breath work is highly efficacious -What is the latest science on carnivore, ketogenic, vegan diets? [28:15] There is no one "perfect" diet to follow; it's highly individualized Be aware of your ancestry and adjust your diet accordingly Periods of caloric restriction are very beneficial Ben does a Kitchari cleanse 4x per year -How dangerous are WiFi, cellular, 5G signals? [35:15] BGF podcast w/ Nick Pineault The Non-Tinfoil Guide to EMF's by Nick Pineault BGF podcast w/ building biologist Brian Hoyer Shielded Healing dirty electricity filters Will humans evolve to tolerate these hazards? BluShield signal scrambling device Acoustimeter Holding your phone makes you a conductor of EMF Phase Angle (recommended by Dr. Mercola) Defender Shield bluetooth device Yur Buds (amazon) -Ben's thoughts on vaping, particularly CBD [47:25] -Ben's thoughts on the Viome results recently discussed on the podcast [49:35] BGF podcast on Ben's Viome test results Kion Flex is being reformulated When eating at a steak house: HistaBlock Kion Lean Gluten Guardian (4) Charcoal capsules before bed -What is the cause of low ferritin? [57:06] High ferritin is usually the concern Look at diet adjustments High red blood cell turnover Ferritin pyrophosphate - Floradix (link) Increasing intake of iron could be risky for men -How does one know they're ready to begin the process of detoxification from heavy metals and toxins? [1:00:20] -What is a MTHFR gene mutation and should anyone care? [1:04:00] Dirty Genes by Dr. Ben Lynch Stratagene, Dr. Lynch's company Impaired metabolism It would affect a supplementation protocol -What has piqued Ben's interest in the realm of anti-aging [1:06:40] Nicotinamide adenine dinucleotide (NAD) Deuterium depleted water BGF podcast w/ Robert Slovak of Water and Wellness Auto immune control Mistletoe extract (link) Keto, CBD, infrared light Hyperthermia Awareness of mitochondrial health Mitigation of EMF Stem cell treatments -Ben's thoughts on Carbon 60 [1:13:30] An upcoming podcast will be on the topic -Should fats be combined with starches? [1:16:00] Potential oxidation of cholesterol Formation of lipopolysaccharides -How can skinny guys gain muscle mass? [1:20:15] Similar to a body builder's approach (stronger by science) Dan John's 18 Week protocol Creatine (link) Peptides -What kind of massages Ben recommends [1:24:55] Deep tissue massage is very beneficial; injury-free Every Wednesday, 2.5 hr. massage Essential oils Music w/ healing frequencies Essential Oil Wizardry BGF podcast w/ Dr. Nick Berry -What do you recommend to enhance recovery from exercise and recovery from injury?...1:28:30 BPC 157 and TB500 peptides Amino acids PEMF therapy Infrared sauna JOOVV light Water and non-weight bearing exercise Magnesium bath salts Fasting (with caution) -Is airplane mode on our cell phones safe, or should we turn them off completely while we're sleeping? [1:32:25] -What can parents do for their pre-teen children to become strong and healthy young adults? [1:33:45] Unschooling to University by Judy Arnall John Holt Free to Learn by Peter Gray -And much more... Resources mentioned in this episode: - The Longevity Diet by Dr. Valter Longo - Ben's Kitchari recipe - BGF podcast with Dr. Dan Pompa - BGF podcast with Dr. Satchin Panda - HistaBlock - The Non-Tinfoil Guide to EMF's by Nick Pineault - BGF podcast w/ Nick Pineault - BGF podcast w/ building biologist Brian Hoyer - Shielded Healing dirty electricity filters - Acoustimeter - BGF podcast on Ben's Viome test results - Dirty Genes by Dr. Ben Lynch - Stratagene, Dr. Lynch's company - BGF podcast w/ Robert Slovak of Water and Wellness - Dan John's 18 Week protocol - Essential Oil Wizardry - BGF podcast w/ Dr. Nick Berry - Unschooling to University by Judy Arnall - Free to Learn by Peter Gray Episode sponsors: -Kion: My personal playground for new supplement formulations, Kion blends ancestral wisdom with modern science. Ben Greenfield Fitness listeners receive a 10% discount off your entire order when you use discount code: BGF10. -Organifi Green Juice: Now you can get all your healthy superfoods in one glass...with No Shopping, No Blending, No Juicing, and No Cleanup. Get a 20% discount on your entire order when you use discount code: BENG20 -Fresh Pressed Olive Oil: Olive oil direct from the harvest gives you peak flavor and maximum polyphenols. Try a retail-size, $39 bottle of Fresh Pressed Olive Oil that retails for just $1 to help cover shipping costs. -Birdwell Beach Britches: Quality is our Gimmick isn't just our slogan, it's a commitment we honor with every stitch we sew. 100% money back guarantee. Get 10% off your order, PLUS free shipping on any order over $99 when you use discount code: BENG. Got a question or comment for me regarding the content of this episode? Leave a reply below and I'll reply!  
01:42:28 7/17/2019
When it comes to diet, water, medicine, awareness, nature immersion, movement, hormesis, community, and ancestral technologies, not many folks know quite as much as my guest on today's show: Arthur Haines. Arthur is a Maine hunting and recreation guide, forager, ancestral skills mentor, author, public speaker, and botanical researcher. He grew up in the western mountains of Maine, a rural area that was home to swift streams known for their trout fishing. He spent most of his childhood in the Sandy River Valley hiking, tracking, and foraging. Arthur now runs the Delta Institute of Natural History in Canton, Maine, where he teaches human ecology, focusing on the values of foraging, wildcrafting medicine, and primitive living skills. His series of YouTube videos has inspired thousands of people interested in foraging wild edible and medicinal plants. Arthur recently authored a very big book that I thoroughly enjoyed, entitled "A New Path: To Transcend the Great Forgetting Through Incorporating Ancestral Practices into Contemporary Living". This guide is a comprehensive work on nature connection and rewilding, detailing how to incorporate ancestral practices into modern living. During our discussion, you'll discover: -The criteria by which humans have become "domesticated"...7:38 Altered temperament -- milder than in the natural state Cows originated from aurochs (now extinct), which were very fierce Altered social hierarchy (establish that humans are in authority) Our ancestors lived a more egalitarian lifestyle than we do today Altered diet  Diet today is far different, oftentimes poorer in quality The ability to breed in captivity Humans consider pregnancy/giving birth to be an ailment 99% are institutionalized; take moms out of their most comfortable habitat Arthur maintains that humans display all of the above traits of domesticated animals -How fit were our hunter/gatherer ancestors...14:00 Very active lifestyle out of necessity, depending on resource density Micmac people (still exist in N. America) estimated to travel over a million acre home range over the course of a year What we travel on foot today is a fraction of that 10k steps a day would be close to the average of hunter/gatherers (5-10 miles per day) Arthur does not engage in any type of self-quantification Draw weight of bows among our ancestors: The more energy required to bend the bow, the more energy can be imparted to the arrow Most bows today are ~50 lb. draw Bows of hunter/gatherers were much higher; ~70 lb. The highest recorded were over 130 lbs. -The calorie consumption and burn of our ancestors, contrasted with the modern office worker...23:40 Recent studies have conflicting results; some say it's the same, others say it's far less today Humans tend to be bigger today than in ancestral times; results in more calorie expenditure Hunter/gatherers spent far more calories moving Calorie expenditure today due to complexity of the food Diversity of movement in ancestral times is lost in the modern gym or fitness center -Arthur's personal fitness or movement routine...29:40 Lots of walking; humans are meant to walk with episodes of running Paddling or carrying canoes Grains are milled by hand "Active lifestyle with bouts of athleticism" Brazilian jiu jitsu 1-2 times per week High Intensity Repetitive Training, HIRT (was mentioned in Q&A 398) Moving a killed animal over terrain "True cross fit" training can be found in everyday life, particularly in hunting -How indigenous diets fit within the context of the modern ketogenic or carnivore diets...42:00 Be aware of biological norms 97% of our time on the earth has been as hunter/gatherers Homo sapiens have been shown to be as old as 315,000 years Domesticated human diet for just a short time Wild plants were a huge component of their diets (~60%) Ancestors were not in ketosis on a regular basis Low carb diet is a "new" diet It is efficacious in treating things like epilepsy, not so much as a weight-loss strategy -Arthur's thoughts on the carnivore diet as a sustainable lifestyle choice...51:48 No group of people in history have ever been pure vegetarians Some have eaten mostly meat due to necessity Plants can't be grown due to climate/terrain, etc. However, they would gather plants in large quantities when available Large proportion of Vitamin C would come from plants Diet can be an actual therapy; drugs just cover the symptoms Plants can help us fight off the deleterious aspects of nature (sun exposure, toxins in the air, etc. BGF podcast about the book "Nourishment" by Fred Provenza BGF podcast with Dr. Paul Saladino -How the variety of species of plants that we currently consume compares to what our ancestors would have eaten...1:00:40 Plants are edible for a finite amount of time in the wild; a natural protective mechanism as a result Hypotensive and hypertensive compounds in the same plant; certain suites of plants win out depending on the person Average # of plants consumed by American diet is 30, Many of them are only one species; ex. collards, Brussels sprouts, cauliflower, kale, are the brassica oleracea species No real diversity in the diet Inupiat people have been documented to ingest 40+ different plant foods; more than the average American diet Over 100 foods in warmer climates -How the micronutrient or vitamin content in modern produce compares to wild plants...1:05:00 Stark contrast between wild and cultivated Minerals Vitamins Sometimes up to 100x more than what we find in the store Small berries have more skin; large berries are counterproductive Dillution effect: Individual fruits end up with lower mineral content than what's found in the wild Are backyard gardens wild or cultivated plants? Difference in genetics of most cultivated species Lettuce has been tampered with; it's more bitter in the wild Difference between organic and conventional (sprayed) produce When we tend plants, they don't need to work as hard to protect themselves Seedless grapes don't have nearly the same nutritional value More fiber in wild foods than in cultivated "Minimally modified plant foods" means eating closer to the wild What about grains? What is making the grains we consume today bad for us? Evidence of grain consumption up to 105,000 years ago Stone ovens that are 30,000 years old Diversify, properly prepare, choose the right type of grains Jared Diamond's book "Collapse" -Ancestral skills Arthur believes fully re-wilded modern humans should have...1:22:15 Hunter/gatherer is not a viable goal The entire goal is sovereignty: to lose  our dependence on industrial society Begin with recovering your health: diet, movement, exposure to toxins, etc. Don't worry about how much or how little you know Primitive living schools are becoming more common (avoid the prepper schools) -And much more Resources from this episode: -Book: A New Path: To Transcend the Great Forgetting Through Incorporating Ancestral Practices into Contemporary Living -Arthur's YouTube channel -ArthurHaines.com -My podcast with Katy Bowman -My podcast about the book "Nourishment" by Fred Provenza -My podcast with Dr. Paul Saladino -My latest podcast with Dr. Steven Gundry -Jared Diamond's book "Collapse" Episode Sponsors: -Kion: Join us on our 5-Day Meditation Challenge from 15-19 July! Ben Greenfield Fitness listeners receive a 10% discount off their entire order at Kion when you use discount code: BGF10. -Organifi Gold: A new take on an ancient secret: Pain-soothing herbs, incredible antioxidants, and phytonutrients all in one delicious, soothing "Golden Milk" nighttime tea! Receive a 20% discount on your entire order when you use discount code: BENG20. -Clearlight Saunas: You can be sure that I researched all the saunas before I bought mine and Clearlight was the one that stood out from all the rest because of their EMF and ELF Shielding and their Lifetime Warranty. Use discount code: BENGREENFIELD to get $500 off your sauna and a free bonus gift! -Birdwell Beach Britches: Quality is our Gimmick isn't just our slogan, it's a commitment we honor with every stitch we sew. 100% money back guarantee. Get 10% off your order, PLUS free shipping on any order over $99 when you use discount code: BENG. Do you have questions, comments or feedback for Arthur or me? Leave your comments below and one of us will reply!  
01:33:29 7/12/2019
Q&A Episode 398 Have a podcast question for Ben? Click the button at the bottom of the page (or go to SpeakPipe), or use the Contact button in the free Ben Greenfield Fitness app. Click here for some tips on how to have the best chance of having your question featured on the show! Ben's travels and extensive travel gear...1:42 lessemf.com Lambs radiation proof underwear RA Optics Pac Safe Theft and RFID preventing bags Hydrogen-rich water Activated charcoal Ample Keto Meal Replacement Shake EMF Portal mentioned News Flashes...15:00   -Top 12 keto myths debunked (WARNING - these studies were performed in diabetic patients NOT in active athletes)   -It's pretty shocking how many nutrition studies rely on self reported data when we KNOW people vastly underestimate the # of calories consumed: Click here to read up on it.   -This incredibly helpful portal summarizes all systematically scientific research data on the effects of electromagnetic fields (EMF) - with an inventory of 28,495 publications and 6,364 summaries of individual scientific studies on EMF, updated daily -Interesting - how men's bodies change when they become fathers   -The dark side of Tabata sets (and a potentially better alternative) Special Announcements...41:40 - Click here to follow Ben on Instagram, and get ready for some epic stories about his morning, day and evening routine! Here's where I'm speaking and traveling around the world coming soon. 13-14 July -- Train to Hunt nationals in Mesa, CO 27-28 July -- Race the River Sprint Triathlon in Couer d'Alene, ID 3-4 August - Aspen Snowmass Late September -- Spartan World Championships in Lake Tahoe, CA - View Ben's Calendar Here This podcast is brought to you by: -Kion: My personal playground for new supplement formulations, Kion blends ancestral wisdom with modern science. Ben Greenfield Fitness listeners receive a 10% discount off your entire order when you use discount code: BGF10. -Thrive Market: Organic brands you love, for less. Your favorite organic food and products. Fast and free shipping to your doorstep. Receive 25% off your order when you use my link! -JOOVV: After using the Joovv for close to 2 years, it's the only light therapy device I'd ever recommend. Give it a try: you won't be disappointed. Order using my link and receive a nice bonus gift with your order! -Zip Recruiter: As your qualified candidates roll in, we make it easy to screen & rate them, allowing you to make the best hiring decisions for your business. Try it for free when you use my link! Listener Q&A: The Problem With Sunscreen (& What To Do About It)...55:15 Alex asks: There are a lot of claims from the sunscreen industry about its ability to reduce or remove the risk of skin cancer. From what I've seen, the rates of skin cancer have increased, as has the use of sunscreen. What are your thoughts on that, and what are some of your strategies in regards to using sunscreen? In my response, I recommend: -Article: Is Sunscreen The New Margarine? -EWG.org guide to sunscreens -Healthy sunscreen recipes -Superessentials fish oil with astaxanthin -Dr. Thomas Cowan's vegetable powders -A New Path book by Arthur Haines -Sunlight Makes You Skinny & Blue Light Makes You Fat: 11 Ways To Biohack Light To Optimize Your Body & Brain Food Grade Hydrogen Peroxide Benefits...1:10:56 Steve asks: I've used the food-grade hydrogen peroxide in the One Minute Miracle every day for several years. I didn't hear you mention it on your recent water podcast, so I want to get your take on it. In my response, I recommend: -35% Food Grade Hydrogen Peroxide Does Hydrogen Rich Water Feed SIBO Bacteria?... Kathy asks: I've heard you talk a lot about hydrogen-rich water lately on the podcast. If someone has hydrogen-dominant SIBO (small intestine bacterial overgrowth), is hydrogen-rich water or the tablets going to be a good thing for them to ingest? In my response, I recommend: -Active H2 Molecular Hydrogen from Water & Wellness (Dr. Robert Slovak's website) -My podcast on hydrogen water with Tyler Lebaron -Drinking hydrogen water and intermittent hydrogen gas exposure... -Intestinal Microbiota Ecological Response to Oral Adminstrations of Hydrogen-Rich Water -Effects of the long-term consumption of hydrogen-rich water on the antioxidant activity in female Chinese soccer players Giveaways & Goodies - This week's top iTunes review - gets some BG Fitness swag straight from Ben - click here to leave your review for a chance to win some! ------------------------------------------ Prior to asking your question, do a search in the upper right-hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness! -----------------------------------------------------  
01:32:25 7/10/2019
Click here for a downloadable PDF version of show notes for this episode.    The popular website Vice published a controversial article last week entitled "The Most Overhyped Wellness Promises, Debunked." Chock full of skepticism about keto, colonics, charcoal, and more, the article created plenty of buzz?both good and bad?across the internet... ...and in today's podcast, I'm going to address the Vice article in full, including debunking plenty of the BS that was in the article, presenting research-based facts about so-called wellness myths (including a few that will surprise, such as the truth about charcoal toothpaste and sea salt), and set the good folks at Vice right. Enjoy, and be sure to leave your own comments and feedback in the comments section below. You can find Part 1 of this series, where I debunked the first 22 "myths" found in the article here. Now, here are my responses to Myths 23-44: -Myth #23: Red yeast rice supplements aren't that effective at lowering cholesterol...7:08 Red Yeast Rice: Benefits, Side Effects and Dosage Contains monacolin K (same thing found in statins) Some forms don't contain doses as high as found in literature Can affect cholesterol, triglycerides and blood pressure Greater insulin insensitivity Prevented increases in cholesterol levels in rats Decreased tumor levels and cancer cell growth Red yeast rice supplements contain only trace amounts of monacolin K (check label carefully) -Myth #24: You should not eat your placenta...11:30 Placenta - Worth Trying? Human Maternal Placentophagy: Possible Benefit and Potential Risks Nutritional composition: whole host of vitamins, interesting hormonal profile Effective in treating depressive moods, post-partum depression Not much human clinical research verifying the efficacy of eating the placenta -Myth #25: Microwaves are not bad for you...15:38 The Two Sides of the Story: Is Microwave Radiation Harmful? Dehydrates, hurts the taste of food It may not be bad for your food, but it may be bad for you Non-native EMFs -Myth #26: Crystals do not store healing, stress-relieving energy...18:55 How Crystals Work: The Science of Crystal Healing LCD: Liquid Crystal Display Crystals contain quartz (cilica dioxide) Much of modern computing depends on crystals Marcel Vogel: Pioneer of crystal research Biology of Belief by Dr. Bruce Lipton Mind to Matter by Dr. Dawson Church No human clinical research on crystal's efficacy on healing and stress relief Himalayan Salt Lamp -Myth #27: You do not need a colonic to power-wash your intestines...24:20 Is a Colon Cleanse Actually Beneficial? What You Must Know... Can be helpful for some people Limited research to show its efficacy Need to repopulate the colon with a probiotic after a colonic hydrotherapy People feel amazing after the therapy; release of bile by the liver May be worth investigating if you have chronic constipation (after other resources have been exhausted) -Myth #28: Don't drink red wine because you think it's healthy...28:33 "I could probably do a whole podcast on the health benefits of red wine." --Ben Greenfield Contribution of Red Wine Consumption to Human Health Protection Resveratrol claims have been greatly exaggerated Blue zone inhabitants habitually drink red wine Blue Zones, by Dan Buettner Women are at lower risk for many health issues Good effects on cardiovascular system Beneficial for heart cells When wine paired with physical exercise, improve LDL to HDL ratios dramatically Beneficial effect on blood pressure The French Paradox: Lessons for Other Countries Fit Vine Wine (Use code: GREENFIELD for 10% off) BGF podcast w/ Todd White of Dry Farm Wines -Myth #29: Epsom salts don't relieve muscle pain...36:54 Pharmaceutical Influences of Epsom Salts | Insight Medical Publishing Sulfate ions may help in removing toxins and heavy metals from cells Ben uses magnesium sulfate salts, not Epsom salts Weekly bath in Epsom salts can support recovery, relaxation, sleep Vice is correct on the claim on muscle pain -Myth #30: You can't cure depression by working out...40:30 Can Exercise Prevent Depression? Here's What the Science Says | Time Magazine Exercise can protect against depression, but depression doesn't prevent someone from exercising Weightlifting and running increase blood to the brain Small amounts improve mental health (walking after a meal) Numerous studies contradict the claim from the vice  article -Myth #31: Meditation isn't always soothing...43:40 Meditation is a Powerful Mental Tool - And for Some People It Goes Terribly Wrong Some get hyper-aroused when they meditate; could be because of increase in mindfulness Can be avoided with proper instruction and preparation -Myth #32: Cryotherapy doesn't help your muscles recover...45:52 Whole-Body Cryotherapy Decreases the Levels of Inflammatory, Oxidative Stress Cold-water immersion is superior to whole-body cryotherapy; but cryotherapy is effective in muscle recovery May not see a marked improvement immediately after, but it does help in recovery -Myth #33: Food intolerance tests are based on shoddy science...48:28 Four Pillars of Excellence Ben agrees with this one! Cyrex Labs -Myth #34: Eating soy isn't going to give men boobs...50:48 Should Men Cut Back On their Soy Intake? Gynecomastia This myth is the result of one individual who claims his man boobs are the result of increased soy intake Eat fermented forms of soy Estrogeneration by Dr. Anthony Jay -Myth #35: The birth control pill does not cause breast cancer...53:33 GPR30 Gene Polymorphisms Are Associated With Gynecomastia Risk in Adolescents Oral Contraceptives and Breast Cancer: A Review of the Epidemiological Evidence With an Emphasis on Younger Women Study Finds Weak Link Between Birth Control and Breast Cancer New Study Finds Relationship Between Birth Control and Cancer -Myth #36: Hydrogen water isn't better water...58:20 What is Hydrogen Water? Benefits & Effects - SelfHacked Hydrogen affects 63 different diseases because of impact on free radicals, cells, etc. H2 safe for stroke patients Parkinson's patients show improvement Protective effect in the brain, specifically hippocampus Anti-inflammatory effects, and anti-oxidative effect Bottom line: Ben doesn't agree... -Myth #37: You don't need to work out on an empty stomach to lose fat...1:03:23 Fasting and Exercise: What Are the Benefits? Intermittent Fasting for Athletes: Benefits and Concerns This one is partly true, but you can definitely lose fat while working out on an empty stomach Possible decrease in testosterone Can affect muscle buildup -Myth #38: Vitamin IV drips don't do anything for healthy people...1:06:24 Ben agrees with this one IV Vitamin Therapy: Your Questions Answered BGF Podcast with Dr. Craig Koniver -Myth #39: The fat-burning effects of high-intensity interval workouts have been exaggerated...1:08:57 Fat Loss Showdown: Does HIIT or Steady State Cardio Burn More Fat? Study showed 3x greater fat loss in a HIIT regimen vs. steady state Post-exercise oxygen deficit Increase in metabolic rate that stays longer than steady state exercise HIIT may have appetite suppressing effect Ben agrees that some of the claims have been exaggerated, however HIIT is superior to steady state training -Myth #40: The concept of a "superfood" is misleading...1:12:04 Superfoods: Health Benefits, Uses and Risks Some "superfoods" have been blown out of proportion; however some foods are clearly more nutritious than others (blueberries vs. Oreos) -Myth #41: There's no reason for healthy people to avoid nightshades...1:14:40 Are Nightshade Vegetables Bad for You? An Evidence-Based Look Paleo auto-immune protocol -Myth #42: Celery juice won't cure your health problems...1:17:55 Ben agrees Celery Juice: Benefits and Myths Celery isn't bad for you, but its benefits are limited Any benefit is usually from the celery leaf, not the juice -Myth #43: You can lose weight without cutting carbs...1:21:07 Low-Fat vs. Low-Carb? Major Study Concludes: It Doesn't Matter for Weight Loss -Myth #44: There are no known health risks associated with eating genetically modified foods (GMOs)...1:24:00 Ben disagrees Research Exposes New Health Risks of Genetically Modified Mosquitoes and Salmon Ten Scientific Studies Prove that Genetically Modified Food Can Be Harmful to Human Health DNA from genetically modified crops have been shown to transfer to humans GMO cord has caused tumors in rats Glyphosate linked to birth defects and many more issues GMO risk assessment based on very little science recommendations Resources mention in this episode: - The article on vice.com mentioned throughout this series   - Red Yeast Rice: Benefits, Side Effects and Dosage   - Placenta - Worth Trying? Human Maternal Placentophagy: Possible Benefit and Potential Risks   - The Two Sides of the Story: Is Microwave Radiation Harmful?   - How Crystals Work: The Science of Crystal Healing   - Is a Colon Cleanse Actually Beneficial? What You Must Know...   - Contribution of Red Wine Consumption to Human Health Protection   - The French Paradox: Lessons for Other Countries   - Pharmaceutical Influences of Epsom Salts | Insight Medical Publishing   - Can Exercise Prevent Depression? Here's What the Science Says | Time   - Meditation is a Powerful Mental Tool - And for Some People It Goes Terribly Wrong   - Whole-Body Cryotherapy Decreases the Levels of Inflammatory, Oxidative Stress   - Four Pillars of Excellence   - Should Men Cut Back On their Soy Intake?   - GPR30 Gene Polymorphisms Are Associated With Gynecomastia Risk in Adolescents   - Oral Contraceptives and Breast Cancer: A Review of the Epidemiological Evidence With an Emphasis on Younger Women   - Study Finds Weak Link Between Birth Control and Breast Cancer   - New Study Finds Relationship Between Birth Control and Cancer   - What is Hydrogen Water? Benefits & Effects - SelfHacked   - Fasting and Exercise: What Are the Benefits?   - Intermittent Fasting for Athletes: Benefits and Concerns   - IV Vitamin Therapy: Your Questions Answered   - Fat Loss Showdown: Does HIIT or Steady State Cardio Burn More Fat?   - Superfoods: Health Benefits, Uses and Risks   - Are Nightshade Vegetables Bad for You? An Evidence-Based Look   - Celery Juice: Benefits and Myths   - Low-Fat vs. Low-Carb? Major Study Concludes: It Doesn't Matter for Weight Loss   - Research Exposes New Health Risks of Genetically Modified Mosquitoes and Salmon   - Ten Scientific Studies Prove that Genetically Modified Food Can Be Harmful to Human Health - Biology of Belief by Dr. Bruce Lipton - Mind to Matter by Dr. Dawson Church - Himalayan Salt Lamp - Blue Zones, by Dan Buettner - Fit Vine Wine (Use code: GREENFIELD for 10% off) - BGF podcast w/ Todd White of Dry Farm Wines - Cyrex Labs - Gynecomastia - Estrogeneration by Dr. Anthony Jay - BGF Podcast with Dr. Craig Koniver Episode sponsors: -Kion: My personal playground for new supplement formulations, Kion blends ancestral wisdom with modern science. Ben Greenfield Fitness listeners receive a 10% discount off your entire order when you use discount code: BGF10. -Four Sigmatic: I've been using Four Sigmatic products for awhile now and I'm impressed by the efficacies of their mushroom products. I use them. I like them. I support the mission! Receive 15% off your Four Sigmatic purchase when you use discount code: BENGREENFIELD -ButcherBox: Delivers healthy 100% grass-fed and finished beef, free-range organic chicken, and heritage breed pork directly to your door on a monthly basis. All their products are humanely raised and NEVER given antibiotics or hormones. New subscribers will receive 6 burgers for FREE + $20 OFF their first box by going to butcherbox.com/ben -NetSuite: With NetSuite, you save TIME, MONEY, and UNNEEDED HEADACHES by managing sales, finance and accounting, orders, and HR instantly - right from your desktop or phone. Click my link and download the free guide: "Seven Key Strategies to Grow your Profits". Got questions, comments or feedback for me about anything I discussed in this episode? Leave a comment at https://bengreenfieldfitness.com/vicepodcast2, and I'll reply!  
01:29:52 7/5/2019
"The popular website Vice published a controversial article last week entitled "The Most Overhyped Wellness Promises, Debunked". Chock full of skepticism about Keto, colonics, charcoal, and more, the article created plenty of buzz - both good and bad - across the internet...   ...and in today's podcast, I'm going to address the article in full, including debunking plenty of the BS that was in the article, presenting research-based facts about so-called wellness myths (including a few that will surprise, such as the truth about charcoal toothpaste and sea salt), and set the good folks at Vice right.   Enjoy, and be sure to leave your own comments and feedback in the comments section below."   In this solosode, I'll break down the "myths" discussed in the article one by one... -Myth #1: Is pink Himalayan salt more nutritious than regular table salt?...9:47 90% of table salt is full of microplastics (have often been found in some sea salts) Downsides of Himalayan salt: Comes from Pakistan, sold cheaply, contain impurities Only 4% more trace minerals than table salt Contains iron Ben prefers Celtic sea salt: It's more pure and less contaminants BGF Podcast with Robert Slovak Colima Sea Salt Microplastics found in 90 percent of table salt: potential health impacts? 12 Reasons You Should Take Sea Salt -Myth #2: Lectins are not bad for you...15:00 Abstract P238: Remission/Cure of Autoimmune Diseases by a Lectin Limite Diet Supplemented With Probiotics, Prebiotics, and Polyphenols | Circulation Lectins, agglutinins, and their roles in autoimmune reactivities 1 in 5 people suffer from some form of an autoimmune condition; these are aggravated by lectins in our diets Remission in lectin-free diet -Myth #3: Probiotics can't boost your mood, immune system or overall wellness...17:48 Effects of Probiotics on Mood - Full Text View - ClinicalTrials.gov The Effects of Priobiotics on Mood and Emotion The effects of probiotics on depressive symptoms in humans: a systematic review -Myth #4: Kombucha isn't making you any healthier...19:40 8 Evidence-Based Health Benefits of Kombucha Tea Has all the health benefits of tea: polyphenols, cholesterol reduction, etc. 4 studies show kombucha reduces liver toxicity in rodent models by up to 70% Acidic acid can kill off harmful bacteria in the gut Watch out for residual sugars Blood sugar controlling properties -Myth #5: "Natural sugars" like agave syrup and coconut sugar aren't any better for you than the refined white stuff...22:57 Coconut Sugar: Is It Good For You? Coconut sugar has far more minerals than regular sugar: zinc, polyphenols, etc. Glycemic index score: 35-40; table sugar much higher (60 and above) -Myth #6: Antiperspirant does not cause breast cancer...25:40 A Case-control Study Adds a New Piece to the Aluminum/Breast Cancer Puzzle Use of Underarm Cosmetic Products in Relation to Risk of Breast Cancer: A Case-Control Study There's no "smoking gun" but enough anecdotal evidence to be concerned -Myth #7: "Alkalizing" your body with alkaline water (or anything else) is not a thing...28:30 BGF Podcast with Robert Slovak Systematic review of the association between dietary acid load, alkaline water and cancer | BMJ Open Alkaline Water and Longevity: A Murine Study More alkalinity is not better Hydrogen rich water (Use code BEN for 30% off) -Myth #8: Apple cider vinegar is good for salads...31:51 6 Proven Benefits of Apple Cider Vinegar Bragg Apple Cider Vinegar Acidic acid in vinegar kills pathogens, natural antibacterial Shot of apple cider vinegar improves insulin sensitivity during a high carb meal Can educe fasting blood sugar by 4% Reduce blood pressure Regulate kidney function -Myth #9: You don't need to detox with a juice cleanse... BGF Article: The Best 2018 Detox Program Dandelion extract Ginseng Milk thistle extract Zinc lozenges Don't abuse the liver and kidneys and expect them to function properly -Myth #10: Activated charcoal is only helpful if you're in the ER and need your stomach pumped...42:28 What are the Benefits of Activated Charcoal? -Myth #11: Charcoal toothpaste doesn't strengthen your teeth...45:50 Ben agrees with this one Charcoal toothpaste may cause tooth decay and will not whiten teeth Health charity explores the facts and myths of charcoal toothpaste | Oral Health Foundation -Myth #12: The ketogenic diet isn't a magical weight-loss trick...47:40 Ketogenic Diets: Long-Term Nutritional and Metabolic Deficiencies Causes a deficiency in potassium Renal acid load, will further strip minerals from the body Folate deficiencies: consume liver or folate supplements Vitamin C deficiency: fix with supplementation or plants and berries -Myth #13: Lemon water will not boost your metabolism...51:59 Benefits of Drinking Lemon Water How to drink water with lemon and preserve your tooth enamel | The Well: bodymindheartspirit Contains folate, potassium, Vitamin C Blood circulation, insulin sensitivity benefits High amounts of citrate, helps treat kidney stones Can hurt tooth enamel -Myth #14: Dark chocolate is probably not better for you than other sweets...55:17 What are the Health Benefits of Dark Chocolate? Cacao contains antioxidants High levels of minerals Rich in magnesium and zinc Stimulates nitric oxide Hefty research to support chocolate's efficacy -Myth #15: Gluten is perfectly fine for the vast majority of people...58:30 Non-celiac gluten sensitivity - Wikipedia Gluten is an aggravator of autoimmune issues Intestinal damage Alter DNA and oxidative balance Irritable bowel issues, neural inflammation Book: Grain Brain Gluten Guardian -Myth #16: You can't sweat out toxins...1:01:46 Blood, urine, and sweat (BUS) study: monitoring and elimination of bioaccumulated toxic elements Arsenic, Cadmium, Lead, and Mercury in Sweat: A Systematic Review Sweat is a significant way to rid of over 120 toxicants -Myth #17: Infrared saunas do not detox you or burn fat...1:03:33 Infrared Sauna Treatment: Are the Claims Backed Up? - Dr. Axe Ben uses sauna treatment every day (Clearlight Saunas use code GREENFIELD for $500 off) Improves heart function, increase in HRV Decreases pain and stiffness Improves cognitive behavior, lifting mood -Myth #18: Coconut oil will not help you lose weight, lower your cholesterol, or kill germs or viruses...1:06:08 Top 10 Evidence-Based Health Benefits of Coconut Oil Book: The End of Alzheimers by Dale Bredesen Books by Mary Newport Many populations eat large amounts of coconut and have low rates of heart disease Significant appetite stabilizing effects Used in epileptic patients to enter ketosis Many studies showing reduction in eczema Used as a sunscreen Reduce visceral fat -Myth #19: Oil pulling is not dental care...1:10:57 Oil pulling for maintaining oral hygiene - A review -Myth #20: The claims about collagen supplements are way overhyped...1:13:35 Oral Collagen Supplementation: A Systematic Review of Dermatological Applications - PubMed - NCBI -Myth #21: Weighted blankets aren't a treatment for mental health issues...1:15:40 Do Weighted Blankets Really Ease Sleeplessness? | Psychology Today -Myth #22: Organic cotton tampons and menstrual cups aren't safer...1:18:00 Do We Need Organic Tampons? A Review Of The Science - HelloGiggles Resources mentioned in this episode: - Vice article discussed - Microplastics found in 90 percent of table salt: potential health impacts? - 12 Reasons You Should Take Sea Salt - Abstract P238: Remission/Cure of Autoimmune Diseases by a Lectin Limite Diet Supplemented With Probiotics, Prebiotics, and Polyphenols | Circulation - Lectins, agglutinins, and their roles in autoimmune reactivities   - Effects of Probiotics on Mood - Full Text View - ClinicalTrials.gov   - The Effects of Priobiotics on Mood and Emotion   - The effects of probiotics on depressive symptoms in humans: a systematic review   - 8 Evidence-Based Health Benefits of Kombucha Tea   - Coconut Sugar: Is It Good For You?   - A Case-control Study Adds a New Piece to the Aluminum/Breast Cancer Puzzle   - Use of Underarm Cosmetic Products in Relation to Risk of Breast Cancer: A Case-Control Study   - Systematic review of the association between dietary acid load, alkaline water and cancer | BMJ Open   - Alkaline Water and Longevity: A Murine Study   - 6 Proven Benefits of Apple Cider Vinegar   - BGF Article: The Best 2018 Detox Program   - What are the Benefits of Activated Charcoal?   - Charcoal toothpaste may cause tooth decay and will not whiten teeth   - Health charity explores the facts and myths of charcoal toothpaste | Oral Health Foundation   - Ketogenic Diets: Long-Term Nutritional and Metabolic Deficiencies   - Benefits of Drinking Lemon Water   - How to drink water with lemon and preserve your tooth enamel | The Well: bodymindheartspirit   - What are the Health Benefits of Dark Chocolate?   - Non-celiac gluten sensitivity - Wikipedia   - Blood, urine, and sweat (BUS) study: monitoring and elimination of bioaccumulated toxic elements. - PubMed - NCBI   - Arsenic, Cadmium, Lead, and Mercury in Sweat: A Systematic Review   - Infrared Sauna Treatment: Are the Claims Backed Up? - Dr. Axe   - Top 10 Evidence-Based Health Benefits of Coconut Oil   - Oil pulling for maintaining oral hygiene - A review   - Oral Collagen Supplementation: A Systematic Review of Dermatological Applications - PubMed - NCBI   - Do Weighted Blankets Really Ease Sleeplessness? | Psychology Today   - Do We Need Organic Tampons? A Review Of The Science - HelloGiggles - Colima Sea Salt - BGF Podcast with Robert Slovak - Bragg Apple Cider Vinegar - Book: Grain Brain - Book: The End of Alzheimers by Dale Bredesen - Books by Mary Newport Episode Sponsors: - Kion: My personal playground for new supplement formulations, Kion blends ancestral wisdom with modern science. Ben Greenfield Fitness listeners receive a 10% discount off your entire order when you use discount code: BGF10. - Organifi Gold: A new take on an ancient secret: Pain-soothing herbs, incredible antioxidants, and phytonutrients all in one delicious, soothing "Golden Milk" nighttime tea! Receive a 20% discount on your entire order when you use discount code: BENG20. - Vuori: Activewear and athletic clothing for ultimate performance. Vuori is built to move and sweat in, yet designed with a West Coast aesthetic that transitions effortlessly into everyday life. Receive 25% off your first order when you use discount code: "ben25" - Birdwell Beach Britches: Quality is our Gimmick isn't just our slogan, it's a commitment we honor with every stitch we sew. 100% money back guarantee. Get 10% off your order, PLUS free shipping on any order over $99 when you use discount code: BENG Got a question or comment for me about what I discussed in this episode? Leave a comment below and I'll reply!  
01:23:00 7/3/2019
Andrew Weil, M.D., is a world-renowned leader and pioneer in the field of integrative medicine. Combining a Harvard education and a lifetime of practicing natural and preventive medicine, Dr. Weil is the founder and director of the Andrew Weil Center for Integrative Medicine at the University of Arizona in Tucson, where he also serves as a Clinical Professor of Medicine and Professor of Public Health as well as the Lovell-Jones Professor of Integrative Rheumatology. He is a best-selling author of 15 books on healthy living, including: -Mind Over Meds -Fast Food, Good Food -True Food -Spontaneous Happiness -Healthy Aging -8 Weeks to Optimum Health Oxford University Press is currently producing the Weil Integrative Medicine Library, a series of volumes for clinicians in various medical specialties. -Integrative Oncology (co-edited with Dr. Donald Abrams, 2d. ed. 2014). -Integrative Psychiatry -Integrative Pediatrics -Integrative Women's Health (2d. ed. 2015)  -Integrative Rheumatology -Integrative Cardiology -Integrative Gastroenterology -Integrative Nursing -Integrative Men's Health-Integrative Dermatology -Integrative Pain Management -Integrative Environmental Medicine-Integrative Preventive Medicine -Integrative Psychiatry and Brain Health More volumes are in progress. Dr. Weil also serves as the editorial director of drweil.com, the leading online resource for healthy living based on the philosophy of integrative medicine, and pens the popular Dr. Andrew Weil's Self Healing monthly newsletter and a regular column in Prevention magazine. Dr. Weil is the founder and Chairman of the Weil Foundation, and the founder and co-Chairman of Healthy Lifestyle Brands. He is also a founder and partner of the growing group of True Food Kitchen restaurants. In 2017, he joined Seabourn and The Onboard Spa by Steiner in their "Spa and Wellness with Dr. Andrew Weil" mindful-living program, offered on all of its cruise ships. During our discussion, you'll hear:  -Dr. Weil's morning routine...6:30 Wake up between 4-4:30 Sitting meditation Breathing exercises (4-7-8 breathing) Sit for 15 minutes Breakfast: Sauteed tempeh (Dr. Weil is a pescatarian) Matcha green tea Tend to the garden -Ben and Dr. Weil discussing the health of our dogs...9:40 Dr. Weil owns two Rhodesian ridgebacks Ben's Rhodesian ridgeback recently passed away What's causing cancer in dogs? Environment, food, etc. Rapamycin has been correlated with longevity for dogs Dr. Weil gives it to his dogs every day for 10 weeks -The breath work Dr. Weil prefers and why...13:12 Comes from ancient India; passed on as oral tradition By using voluntary system to breathe, it influences the involuntary system of breathing 4-7-8 breathing Inhale 4 counts, hold 7 counts, exhale 8 counts Do minimum twice daily You're changing your brain's chemistry; exercise with caution Dr. Weil's resting heart rate is 38-42 Heart rate slows, HRV increases in response to the exhale -Why Dr. Weil thinks matcha green tea is the bee's knees...17:30 He owns Matcha Kari First found it in 1959 when he was 17 in Japan Two things stood out: Bamboo whisk Vibrant color green The matcha found in N. America is of inferior quality Differences between matcha and green tea: Matcha is finely powdered, made from tea plants shaded for 3 weeks Produce higher quantities of chlorophylls and antioxidants L-theanine modifies the effect of caffeine (alert relaxation) You consume the entire leaf which is powdered up Why some people's stomachs don't agree with matcha: Perhaps inferior quality More sensitive to tannens? The best way to prepare matcha: Put the powder through the water, or it will form lumps Keep it in the freezer once opened Don't need a traditional whisk Can be used for cooking, sprinkling, etc. Use discount code: GREEN15 and get a 15% discount on any order of matcha green tea! -Supplements and medications Dr. Weil likes to use...24:00 Basic antioxidant formula: caratenoids, Vitamin C, Vitamin E Multi-nutrient w/ trace minerals COQ10 PQQ MitoQ Medicinal mushroom supplements (immune support, resistance to infections) My podcast with Barrie Tan about Vitamin E and tocopherols vs. tocotrienols Preferable to get antioxidants from your diet Nature provides its own "complexes" What to look for on the label to ensure you're getting what you think you're getting: Don't take a pre-formed Vitamin A Look for as many caratenoids as possible Mega Food for men and for women -Dr. Weil's interest in the use of psychedelics...32:00 Books on the topic by Dr. Weil: The Natural Mind From Chocolate to Morphine: Everything You Need to Know About Mind-Altering Drugs The Harvard Psychedelic Club First took mescaline at age 18 Experimented throughout the 60's Dr. Weil believes these experiences have been instrumental in his work Emphasis on mind/body interactions and therapies Led to interest in medicinal plants 1P-LSD -Dr. Weil's history with and thoughts on the cannabis industry...41:30 At first felt nothing The highs were full of hilarity, eating, conviviality Began to be an introspective high, useful for creativity as a writer and meditation Then it began to make him groggy and sluggish Doesn't use it at all these days (due to body change, not the make up cannabis) Cannabis is a very complex source of compounds They are the "dog" of the plant world in that they have co-evolved with human interaction "We've been very stupid in our interactions with cannabis" Concerns about neurotransmitter imbalances associated with cannabis? You can't take them frequently enough to be concerned about it -Dr. Weil's thoughts on self-quantification and biohacking...48:30 Prefers natural methods as much as possible; doesn't use them personally Hyperbaric oxygen The NuCalm Ben uses for vagal nerve stimulation Live02 system Ben uses with his bike Ground with the earth preferable to PEMF mat -How Dr. Weil "coexists" in the natural medicine and mainstream medicine worlds...52:10 The greater potential of a treatment to cause harm, the more stringent the standards of evidence Study in allopathic medicine developed into "integrative" medicine (along with his corresponding library) Center of Excellence in College of Medicine at University of Arizona -"Best practices" Dr. Weil recommends to his patients...56:00 Learn the basics of nutrition: avoid processed and manufactured foods Be physically active throughout your life Get good rest and adequate sleep Learn and practice means of neutralizing forces on your mind and body Spend time outdoors Enjoy your life and have strong social connections -Evening routines and habits Dr. Weil engages in...58:35 Disconnect from devices in the afternoon Swim, work in the garden Cook with friends Read, walk in the forest, watch a movie In bed by 9 pm; do a 4-7-8 breath Take melatonin before sleeping (2.5 mg sublingual tablet) -And much more. Resources from this episode: -Towards natural mimetics of metformin and rapamycin -Matcha.com (GREEN15) -Almsbio Glutathione with CoQ10 Ben mentioned -FourSigmatic 10 Mushroom Blend (use code: GREENFIELD for 15% off) -My podcast with Barrie Tan about Vitamin E and tocopherols vs. tocotrienols -Megafood multivitamin -How To Get Your Own Vitamin and NAD IVs, The Truth About Umbilical Stem Cells, Peptide Injections & Much More With Dr. Craig Koniver. -Book: From Chocolate to Morphine: Everything You Need to Know About Mind-Altering Drugs -Book: The Harvard Psychedelic Club -Book: The Natural Mind -1P-LSD -Live02 system Ben uses with his bike -The NuCalm Ben uses for vagal nerve stimulation Episode sponsors: -Kion: My personal playground for new supplement formulations, Kion blends ancestral wisdom with modern science. Ben Greenfield Fitness listeners receive a 10% discount off your entire order when you use discount code: BGF10. -Thrive Market: Organic brands you love, for less. Your favorite organic food and products. Fast and free shipping to your doorstep. Receive 25% off your order when you use my link! -Pura Thrive: Combines pure ingredients in targeted dosages through a superior delivery mechanism that is unrivaled by any other supplement on the market today. Get 15% off a bottle of the Keto Balance when you go to this link. -Harry's Razors: Try the shaving company that's fixing shaving. Get a $13 value trial set that comes with everything you need for a close, comfortable shave when you go to harrys.com/greenfield Do you have questions, thoughts or feedback for Dr. Andrew Weil or me? Leave your comments below and one of us will reply!  
01:04:26 6/28/2019
Two years ago, in the post, "11 Indispensable Lessons I Learned From The Biohacker's Handbook Of Exercise," I introduced you to my biohacking friends from Finland - a pioneer of holistic medicine in Finland, human technology and self-quantification specialist, Teemu Arina, superfood hunter and nutritionist, Jaakko Halmetoja, as well as Dr. Olli Sovijärvi, MD. Then, just a few months ago, in the article "14 Biohacking Secrets I Discovered In The Brand New Biohacker's Handbook", I announced that their entire, 544-page "Biohacker's Handbook" had been released in the English language - and was an absolutely stellar read jam-packed with tips, tricks, and hacks I'd never before seen, and the ultimate addition to any health, fitness, and nutrition enthusiast's coffee table or bookshelf. In that article, I shared with you 14 biohacking secrets I gleaned from the brand new beautiful hardcover book, which my guests on today's show - the authors of the book - describe as the "definitive guide to upgrading yourself and unleashing your inner potential." Five years in making, Biohacker's Handbook: Upgrade Yourself and Unleash Your Inner Potential has more than 540+ pages, 1560+ references and hundreds of illustrations. It is "the missing manual of the human body" and an essential addition to the library, work desk, kitchen, gym, suitcase and bedroom of anyone with a genuine interest in optimal human performance, health and well-being. You can click here to get the new book, and use code: BEN for a 10% discount. The same guys who wrote the book, also put on the extremely popular Biohacker Summit in global hotspots such as Helsinki, Stockholm, Estonia, London and Toronto - summits where I've personally spoken and where many brands have hit it big for the first time, including Four Sigmatic, Oura, Goodio and Ambronite. Biohacker Summit is one of the top optimal human performance & health conferences on the planet that focuses on combining ancestral living with modern biohacking practices. The upcoming Biohacker Summit 2019 is the 5th year anniversary edition that will be organized on 1-2 November 2019 in Helsinki, Finland with the theme "Optimize Your Day 24/7", and includes a wild-plant foraged VIP dinner, upgraded parties, a fantastic expo floor to play with new biohacking devices and much more. You can get a bundle of videos from all previous summits by clicking here (use 10% discount code BEN). You can also click here and use code BEN for 10% off tickets to the upcoming summit in Helsinki, taking place Nov 1-2, 2019 in Finland. My first guest on this show, in which we take a deep dive into Biohacker's Handbook, is Dr. Olli Sovijärvi. He is one of the pioneers of holistic medicine in Finland. In 2006 he graduated from the University of Helsinki with a Licentiate degree in Medicine. In 2010-2011 Dr. Sovijärvi completed an Integral Theory degree at the John F. Kennedy University, focusing on psychology and philosophy. For the first five years of his career as a physician, Dr Sovijärvi was employed by Finland's first medical recruitment agency. He has worked at nearly 50 different clinics and ER's around Finland. Dr. Sovijärvi has also acted as consultant to various companies and service providers operating in the fields of wellness and health technology. Between 2013-18 Dr. Sovijärvi practiced medicine at a private clinic that specializes in nutrition and holistic health care. At present, Sovijärvi focuses primarily on the production of scientific content for preventive health care and wellbeing. He is a co-author of the Biohacker's handbook and co-founder of Biohacking Center. He also runs training sessions and presentations on the topics of biohacking, performance optimization, nutritional issues and maintaining the intestinal balance. At the free time he is an exercise enthusiast and an electronic music DJ. Teemu Arina, my other guest, has a professional career of two decades as a technology entrepreneur, author, professional speaker, and biohacker. Mr. Arina is one of the forefront thinkers on the digital transformation of learning, work, leadership, health and - eventually - the future of humanity. His work focuses on studying the intersection of man and the machine and ways to improve productivity, health, and wellbeing with biological and technological tools. He is a co-author of the Biohacker's Handbook, co-founder of Biohacking Center and curator of Biohacker Summit. In 2015 he received the Leonardo Award under the title "Humanity in digitization", in 2016 he was selected as Top 100 Most Influential People In IT, in 2017 Speaker of the Year by Speakersforum, and in 2018 Leadership Trainer of the Year by Turku School of Economics. In his free time, Teemu enjoys foraging, photography, and hiking. During our discussion, you'll discover: -Why Olli doesn't use an alarm clock to wake up...12:30 Olli went years sleep-deprived working on his practice No technology after waking up Barefoot outside; ground with the earth (summer and winter) Vibration plates and squats BioMed Green Plus cubes Don't eat until early afternoon (1 meal a day + supplements throughout the day) Morning drink: Structured water or well water 1/2 tsp sea salt Dash of ginger juice Lemon juice Apple cider vinegar -Why Teemu is fascinated by birch and maple sap...20:30 Birch Sap Sprout Powder Ambronite meal replacement FourSigmatic Chaga (15% off with code "BENGREENFIELD") FourSigmatic 10 Mushroom Blend Mushroom Extract (for Agaricus mushroom) (15% off with code "BENGREENFIELD") Ceylon Cinnamon Pu Erh "titanium tea" Wild herb fed butter is better than grass-fed "The best stuff isn't branded" re: natural salt cave -Dynamic coffee blends, chocamine powder, the best way to make ghee and more...32:00 Olli's coffee blend: Organic Cayenne Powder Omica Organic Stevia Ceylon Cinnamon Madagascar Vanilla Drunk over the course of 8 hours Ghee hack: make it at high elevation due to different boiling point of the water, results in less oxidized compounds Chocamine powder (concentrated chocolate) allows you to get more anandamides, or internally produced cannabinoids in the system Bemer PEMF mat
01:39:45 6/26/2019
Peak: The New Science of Athletic Performance That is Revolutionizing Sports is a new book, by my fellow C-ISSN and CSCS Dr. Marc Bubbs. It was one of my best reads of the year for all things sports science. A few of my big takeaways include: - Endurance athletes seem to need more sleep than strength athletes, and both seriously suffer when sleep is anything less than 6 hours. - A temperature change in your fingertips is likely the first circadian cue you get at the beginning of the day (I could totally see a potential jet lag device that warms the fingers - I'll take the royalty for that, please. ;) ). - Aerobic training for strength athletes could assist with their immune system strength. - Loading with probiotics for 2 weeks leading up to competition could give you an ergogenic edge. - Elite athletes on a subpar diet show the same blood biomarkers as those with pre-diabetes and a fructosamine blood test can be one of the best ways to measure this. - Top supplements proven to work in exercise science, with the strongest track history, are creatine, caffeine, nitrate precursors (e.g. beet), whey protein, beta-alanine, and sodium bicarbonate. - Athletes with the CC genotype of the CYP1A2 gene are actually hampered in performance in response to caffeine intake. - Eating carbs too far from a performance event (e.g. 60-75 minutes) results in hypoglycemia before the event vs. consuming them closer to the event (e.g. 20-45 minutes) - Fish oil can stimulate muscle building by stimulating mTOR pathways. Vitamin D and creatine are also very good for recovery, not just performance. Creatine can even be helpful for TBI/concussions. - High sugar intake is associated with lower heart rate variability (HRV). - Cold water immersion (CWI) beats cryotherapy for recovery, hands down. You can get this brand new book here. But I also decided to get author Dr. Marc Bubbs on this podcast to take a deeper dive into he concepts above, and many others. He is a licensed Naturopathic Doctor, Performance Nutrition Lead for Canada Basketball Team, Speaker, and former Strength Coach. Marc also hosts the Dr. Bubbs Performance Podcast, connecting listeners with world-leading experts in human performance and health. Dr. Bubbs regularly presents at health, fitness and medical conferences across North America, UK and Europe and consults with professional teams in the NBA, NHL, and MLB teams. He practices in both Toronto, Canada and London, England. During our discussion, you'll discover: -How Marc gathers, curates and assimilates new information for his practice...8:45 Struggled as a young athlete with disease, etc. and discovered naturopathic medicine He realized that there wasn't much of a market for it (circa 2000) but he embraced it and became the best at it The more personal contact with the source of info, the better (there's nuance in conversation that doesn't make it into an academic paper) Vast resources available on the Internet (and they're all true, of course) -Current research on caffeine as an ergogenic aid...15:00 Study conducted by Nanci Guest, University of Toronto: Cycling time trial under 3 different conditions: 0 caffeine 2 mg caffeine 4 mg per kg of caffeine AC gene variants had no benefit AA gene variants had benefit at both 2 mg and 4 mg levels Athletes with the CC genotype of the CYP1A2 gene are actually hampered in performance in response to caffeine intake The sweet spot: 3-6 mg of caffeine per kg per day 23 and Me test will identify CYP 1A2 gene -How endurance and strength athletes differ regarding sleep needs...21:18 Endurance athletes fare better on the upper end of the sleep suggested amounts (8-10 hrs) They also suffer more on lack of sleep Greater volume of training More early morning sessions Sleep is #1 recovery tool some docs recommend It's one thing to acknowledge the need, quite another to actually get more sleep -The relationship between finger temperature and circadian rhythm...31:25 Fingertips are the first to sense changes in environment Possibility of warming hands to help body adjust its circadian rhythm while traveling ChiliPad Ben sleeps on -How aerobic training can help the immune system of endurance athletes... "Elite performance is incompatible with frequent illness." --Dr. Michael Gleason Maintaining an aerobic base supports innate immunity Aerobic training in the protocol of a strength athlete will improve immune system Consider incorporating aerobics if red flags of sickness or fatigue occur Could be a means of recovery Simply being well enough to train is a big part of the picture Don't forget fundamentals like washing hands Fingertips, webs and backs of hands are often missed -Probiotics as an ergogenic and performance enhancing tool...42:10 Study on Olympic athletes in 2008: 2/3 of those studied showed benefit in 2 key areas: Preventing upper respiratory tract infection Reversing upper respiratory tract infection Start 2 weeks before event Colostrum can be efficacious while performing in the heat Gut is a "black box" of the body; a key indicator in assessing overall health -Up and coming supplement research and diet strategies Marc is following...50:45 "Food first" approach Creatine, whey protein, caffeine are major players Nitrate precursors: beet root, arugula Endurance sports, struggle to lose weight: have the wrong approach Nicotinamide riboside Ketones for concussion recovery High rate of head trauma among teens Women's ice hockey is the highest risk Peptides -Why athletes on a subpar diet show the same blood biomarkers as those with pre-diabetes...56:10 Endurance athletes are more concerned with hypoglycemia, not hyperglycemia Study: 4 of 10 participants spend 70% of the time with blood glucose in pre-diabetic range Exercise is a stressor; contributes to raising blood glucose Over fueling more of a problem than we think Case study in Japan on two ultra-marathoners: one elite, the other sub-elite on a 100 mile race At wake-up: elite has glucose level of 90; sub-elite is 110 Sub-elite glucose level rises, then crashes around mile 70 Elite runner came through just fine Fructosamine measurements for blood glucose levels HA1c skews to more recent fueling in its readings 2-3 week window vs. 3 month on HA1c Measuring glycated albumin rather than glycated hemoglobin More expensive; used for a more acute picture -The best time to consume carbs before training...1:07:45 Dr. Mark Russell: Half-Time Strategies to Enhance Second-Half Performance in Team-Sports Players Biggest drops in glucose came from those who had drinks 75 minutes before the game Emma Stevenson of Newcastle University did a study on maltodextrin vs. honey Maltodextrin had blood sugar drop of 19% Honey had blood sugar drop of 4% Time carb intake so that blood glucose spike takes place during the event Optimal overall carb intake for strength vs. endurance athletes: Strength: 4-7 g per kg per day Endurance: 6-10 g per kg "Training low" in team sports: low carb availability -Comparing the effectiveness of cold water immersion (CWI) to cryotherapy...1:22:40 -And much more... Resources from this episode: -Peak: The New Science of Athletic Performance That is Revolutionizing Sports -Examine Research Digest -Alan Aragon's Research Review -Chilipad Ben sleeps on -The combo of ATP and HMB Ben mentions -Dr. Mark Russell: Half-Time Strategies to Enhance Second-Half Performance in Team-Sports Players Episode sponsors: -Kion Aminos: Building blocks for muscle recovery, reduced cravings, better cognition, immunity, and more. Get 10% off your order of Kion Aminos, and everything at the Kion site when you use discount code: "BGF10". -JOOVV: After using the Joovv for close to 2 years, it's the only light therapy device I'd ever recommend. Give it a try: you won't be disappointed. Order using my link and receive a nice bonus gift with your order! -Thrive Market: Organic brands you love, for less. Your favorite organic food and products. Fast and free shipping to your doorstep. Receive 25% off your order when you use my link! -Birdwell Beach Britches: Quality is our Gimmick isn't just our slogan, it's a commitment we honor with every stitch we sew. 100% money back guarantee. Get 10% off your order, PLUS free shipping on any order over $99 when you use discount code: BENG. Do you have questions, thoughts or feedback for Dr. Bubbs or me? Leave your comments below and one of us will reply!  
01:32:54 6/21/2019
This audio/video overview by Dr. Ally Perlina of Viome goes in depth on Ben's latest gut microbiome results from Viome. In this episode, you'll learn how to customize your diet and lifestyle based on the genetics of your gut. Dr. Perlina is the Chief Translational Science Officer at Viome. She leads the Viome team on the development of actionable pathway analytics, functional microbiome profiling, and integration of Viome test results into food and supplement recommendation logic. Ally came to Viome from working with Dr. Craig Venter at Human Longevity, Inc. She brings over 17 years of industry experience, which include Thomson Reuters, Quest Diagnostics, and several startup organizations where she led R&D groups, scientific product development efforts, and translated knowledge and insights from clinical data analyses into actionable results. S he's a world-class expert in pathway analysis and translational systems biology, which are critical in addressing the complexities of health and disease from different data types in a meaningful holistic way. This cross-functional perspective and passion for making scientifically powered precision medicine insights actionable and scalable has been Ally's driving force ever since she was investigating gene expression correlates of brain tumors and patient drug response at UCLA while getting her doctorate training in Human Genetics. Ally's ability to "translate" the signals from genomics, transcriptomics, metabolomics, etc., into something valuable for human health today allows her to lead a diverse team of scientific, clinical, and nutritional experts that together with data science make truly personalized Viome recommendations with molecular-level precision To learn more about Viome and what it is, you can click here or check out these previous resources I've created on this cutting-edge way to test all the bacteria in your gut, along with the postbiotics they produce: - Article: What Is Viome? How Gut Metatranscriptome & Microbiome Analysis Can Change Your Health  - Podcast: Age Reversing Via The Gut, The Ultimate Anti-Anxiety Pill, Customized Probiotics & More With Billionaire Entrepreneur & Viome Founder Naveen Jain - Podcast: Poop, Bacteria & You: The Latest Cutting-Edge Science Of The Human Microbiome (& How To Affordably Test Your Own Gut) - Podcast: The Ultimate Guide To Self-Quantification - How To Test, Track & Interpret Blood, Saliva, Urine, Hair & Poop During this audio/video, you'll discover: -Ben's GI summary...7:23 Most important themes to address are several specific functions dealing with digestive efficiency Active microbes: There are 134 active microbial species detected in the sample, which means that Richness is within the average range but may need improvement. No active Eukaryotes were detected There are 2 active plant viruses: Prunus necrotic ringspot Pepper mild mottle -Overall microbial richness...9:50 Ben's score is 134 out of 400; average score (5-95 percentile) The microbial could use a boost, but nothing too alarming Recommended foods: Sauerkraut enriches and diversifies the microbiome Walnuts increase microbial diversity Olive oil contains MUFAs, which are a group of fatty acids; weight management, increases bacterial diversity, decreases inflammation Recommended supplements: Probiotics Polyresveratrol and cranberry containing supplements -Metabolic fitness score...18:35 Ben's score is GOOD, in the 18th percentile of the Viome population (improved from Sep. 2018) -Inflammatory activity...21:10 Ben's overall score is AVERAGE LPS biosynthesis pathways: average Methane gas production pathways: needs improvement Sulfide gas production pathways: needs improvement Flagella assembly pathways: average Biofilm, chemotaxis, virulence pathways: average Balance is the goal, not optimal scores in every area Although the score is "average" it's on the higher end of the spectrum -Proinflammatory microbial activity, and active pro inflammatory pathways that indicate potential GI inflammation...32:40 -Butyrate production pathways and active butyrate producers...45:45 Ben's overall score is GOOD Butyrate is good for metabolic fitness Regulates satiety, good for insulin sensitivity Goes hand in hand with inflammation scores Butyrate is a short chain fatty acid (SCFA); associated with beneficial functions for the host Resistant starches and fibers: resist the digestive system of the host -SCFA production pathways and active SCFA producing microbes...51:40 In addition to butyrate: acetate, acetyl phosphate Active probiotic in Ben's sample Many different pathways that lead to butyrate production -Recommendations for Ben's diet...55:23 Bone broth (mammal) Oregano Jicama Turmeric Phytometabolizing microbes and active pathways: Red, blue and blackberries Riboflavins -Digestive efficiency...59:20 Ben's overall score is AVERAGE Protein fermentation: needs improvement Gas production: needs improvement Methane gas production pathways: needs improvement Sulfide gas production pathways: needs improvement Putrescine production pathways: needs improvement Butyrate production pathways: good Salt stress pathways: good Protein fermenters and active protein fermentation pathways Omithine Putrescine Cadaverine Ammonia Urea Recommendations related to protein fermentation: Mung bean sprouts Fennel bulb Alfalfa sprouts Grapefruit -Hydrogen sulfide production pathways and hydrogen sulfide producing microbes...1:15:50 Exacerbated by certain foods Disruptive to the gut lining Proinflammatory if produced in excess Sulfate (or sulfite) is deleterious Recommendations specific to microbial gas production, particularly hydrogen sulfide: Broccoli Brussels sprouts -Vitamins produced by the gut microbes and detox of the microbiome... -And much more... Resources mentioned: -Viome Episode sponsors: -Kion: My personal playground for new supplement formulations, Kion blends ancestral wisdom with modern science. Ben Greenfield Fitness listeners receive a 10% discount off your entire order when you use discount code: BGF10. -Four Sigmatic: I've been using Four Sigmatic products for awhile now and I'm impressed by the efficacies of their mushroom products. I use them. I like them. I support the mission! Receive 15% off your Four Sigmatic purchase when you use discount code: BENGREENFIELD -Clearlight Saunas: You can be sure that I researched all the saunas before I bought mine and Clearlight was the one that stood out from all the rest because of their EMF and ELF Shielding and their Lifetime Warranty. Use discount code: BENGREENFIELD to get $500 off your sauna and a free bonus gift! -Zip Recruiter: As your qualified candidates roll in, we make it easy to screen & rate them, allowing you to make the best hiring decisions for your business. Try it for free when you use my link! Do you have questions, thoughts or feedback for Dr. Ally or me? Leave your comments below and one of us will reply!  
01:41:54 6/19/2019

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