Podcast #243 from http://www.bengreenfieldfitness.com/2013/06/243-how-much-wine-can-you-drink-without-getting-fat-what-kind-of-beer-is-healthiest-how-to-recover-faster-after-a-marathon/
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Introduction: In today?s somewhat mammoth Ben Greenfield fitness podcast: How female body builders can minimize metabolic damage, how to recover faster after a marathon, how much wine can you drink without getting fat, what beer is the healthiest, is fluoride bad, what should blood glucose be during exercise, how to stop MRSA, natural remedies for gray hair, and underwater swim audio workouts.
Brock:?????????????? May I say konichiwa Mr. Ben.
Ben:?????????????????? Arigato, arigato Brock.
Brock:?????????????? Hai.
Ben:?????????????????? Hai. Actually you know what, like, we just exhausted my Japanese vocabulary.
Brock:?????????????? Yeah me too.
Ben:?????????????????? Alright. There. I did a really crappy job on learning how to speak Japanese but before I went over to Japan got back the other day?.
Brock:?????????????? But you were only there for like 3 days or something so?.
Ben:?????????????????? Yes. Yeah.
Brock:?????????????? You don?t need to learn the language for that.
Ben:?????????????????? No, it wasn?t bad. We got back at like, 3AM a couple of nights ago and yeah, yeah. It was a fun trip man, and the past week I?ve eaten snails and octopus and seaweed. Tons of pickled foods. Like you go to the grocery store, like you walk through the produce aisle and it?s like 3-year old pickled radish and there?s this like a pile of 3-year old pickled radishes like where do you see that stuff in the States? You know?.
Brock:?????????????? You don?t.
Ben:?????????????????? Everything is pickled, fermented. It?s pretty cool. It actually got Jessa and I kinda, kinda excited about maybe fermenting more things and just, cause you could ferment any freakin? thing. I mean, they?ve got fermented plums and fermented tomatoes, and just like, if you could ferment it, they?d do it. If you could ferment puppies, they?d probably have ferment, maybe they?d do fermented puppies.
Brock:?????????????? They probably do. Did you try one of the thousand year old eggs?
Ben:?????????????????? No.
Brock:?????????????? Or did you see one of those?
Ben:?????????????????? You mean like the black ones?
Brock:?????????????? Yeah.
Ben:?????????????????? No, I?ve had, they had those at the breakfast buffet when I was racing at Vietnam, but I don?t think they were a thousand years old. But man, those things are damn good though.
Brock:?????????????? I might be exaggerating. It might just be a hundred.
Ben:?????????????????? Yeah but they?re like aged eggs and they?re like black and you put sea salt on them ?.
Brock:?????????????? Yeah.
Ben:?????????????????? And they sound just nasty ass but they?re really good.
Brock:?????????????? Yeah. That?s in, well I know most people probably don?t like snails but I think snails are delicious.
Ben:?????????????????? I thought the snail was gross. I thought.
Brock:?????????????? Really?
Ben:?????????????????? Well it wasn?t gross but it was like bitter. It was like bitter.
Brock:?????????????? Was it like the little escargot kind of snails or one of the big hunking ones?
Ben:?????????????????? Oh you should check out the picture I put up on facebook, I mean it was a big old snail.
Brock:?????????????? Yeah, one that?s like the size of your fist?
Ben:?????????????????? Yeah, yeah, and it?.
Ben:?????????????????? Yeah that?s the kind I?m talking about. I thought that was delicious.
Ben:?????????????????? You?re all out there, picking a snail nose and it was just (blech) but yeah, I raced though. I finished the race. It was good.
Brock:?????????????? Yeah. You finished quite well too.
Ben:?????????????????? I did the 411 half Ironman.
Brock:?????????????? That?s like your 2nd PB, your 2ndplace personal best.
Ben:?????????????????? Yeah but a 408 before and yeah, I was a little bit, I was a little bit upset though. It was very congested bicycle course and there was a crash about halfway through the bike that kinda cut me off from from the lead pack of age groupers so I came in off the bike, you know myself and the group, those kinda cut off from the crash came off about 4 minutes back of the other group and had a good half marathon. I ran about a 118.
Brock:?????????????? Nice.
Ben:?????????????????? On a legit course which I was happy with but missed what I would have needed to qualify for Kona by about, by about 45 seconds. But you what, I don?t know if I could have, I don?t know if I could have run the half marathon more than, much faster than that.
Brock:?????????????? No, you probably would have avoided that crash and not been held back.
Ben:?????????????????? Yeah, fortunately that wasn?t really the race I was planning on qualifying for Kona at you know, I?ve got all my cards on this whole Ironman Canada.
Brock:?????????????? Yeah.
Ben:?????????????????? Ironman Canada bank. Yeah, I was a little bummed about that. I?m trying to figure out where I could have pulled 45 seconds out of but it?s all good.
Brock:?????????????? Actually that brings up a question too like the whole Ironman Canada thing. Where you able to stay in ketosis in the land of carbohydrates?
Ben:?????????????????? You know what, I talked about this quite a bit in the Naked Truth episode that Jessa and I published to the app.
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Brock:?????????????? Okay.
Ben:?????????????????? So I will, folks listen in to that over in the?.
Brock:?????????????? Let?s send everybody to the app.
Ben: ????????????????? And the app is out by the way over at bengreenfieldfitness.com/app. You can, you can grab it and get all sorts of excitement in your pocket so?
Brock:?????????????? On your android or your iPhone.
Ben:?????????????????? That?s right.
News Flashes:
Brock:?????????????? So everybody should head over to bengreenfieldfitness.com/243 and in there if you scroll down to where it says news flashes, you?ll find links to all these awesome studies that Ben?s about to highlight for us right now.
Ben:?????????????????? News flashes. Can I have a ha? You know what, when you go to bengreenfieldfitness.com, check out the new design. It?s sick.
Brock:?????????????? It really works nicely on the smaller screens too.
Ben:?????????????????? That?s what I was gonna say. The whole reason we redesigned bengreenfieldfitness.com is for those of you who have iPads and kindles and e-readers and phones and everything, it looks really good on your devices now so.
Brock:?????????????? I?ve got the extra weird one when I?ve got the iPad mini so it?s like right in between the sizes and it looks great on there too.
Ben:?????????????????? Yeah. So big shout out to my buddy Jake for throwing that together. Looks looks very very good. Anyways though, yeah. If you head on to 243, I?ve got links to a few studies that came out. Let me tell you a little about these. There?s this study where they look at hot baths which we all know and love. I actually took a hot bath last night, felt so good.
Brock:?????????????? Like a hot tub.
Ben:?????????????????? I took a bunch of magnesium oil and I?s like, it?s like my version of making one of those isolation chambers that you gotta pay like you know, all because you?.
Brock:?????????????? You have like the sensory deprivation tank.
Ben:?????????????????? Yeah, so I dump about 8 ounces of magnesium oil which is, it?s no cheap but is still cheaper than going to a dunk tank. And just lay in there, close the bathroom door, fill it out, not super duper hot cause magnesium doesn?t dissolve very well but you can use magnesium bath flakes from magnesium oil and you just dump that in there and soak and oh my gosh, it?s so good. Anyways though, they did a stress on acute heat stress which sounds unpleasant but is just actually taking a hot bath and they found that when you pre-condition in a hot bath for 20 minutes, about 2 days before a hard workout or a hard competition, you actually get better performance results, you promote better muscle gains after you finished that workout and you actually are able to express what are called your heat-shock proteins a little bit better which means? that you?re able to deal with the heat better. So isn?t that cool, like if you?re gonna do, let?s say you?re gonna do like a hot race, you know.
Brock:?????????????? Yeah.
Ben:?????????????????? You take a hot bath just 2 days prior, 20 minutes hot bath and upregulates muscle regeneration and increases performance during the workout session. Isn?t that cool?
Brock:?????????????? That?s crazy!
Ben:?????????????????? Yeah.
Brock:?????????????? How was this not been known before?
Ben:?????????????????? I don?t know but I mean, seriously, you know, athletes who wanna perform around the world are gonna start taking bowl baths if they see this research.
Brock:?????????????? I?ve got a triathlon in 2 days so as soon as we finish this podcast, I?m jumping in the tub.
Ben:?????????????????? I forgot about that. You should just get in the tub right now dude.
Brock:?????????????? Yeah, electricity and tubs go well together, don?t they?
Ben:?????????????????? Yeah, I had a meeting, I had a meeting last night with my book publisher and he?s like, ?Hey, what?s up? How are you doing?? and I?m like ?I?m in the tub? so yeah. By the way, the new Ben Greenfield Fitness book, I will make an announcement soon but I?ve decided even though I do just fine worth all self-publishing thing and you know, can do all of that myself, I decided to work with a publisher on the new book. So the new book is gonna be awesome and the publisher is pretty big so we?ll have, we?ll take a look at that book in like, you know, Costco and Walmart and these cool places so, which is?.
Brock:?????????????? I don?t know if that?s a good thing anymore.
Ben:?????????????????? So you can get a book while you?re getting hepatitis A filled frozen berries, did you hear about that?
Brock:?????????????? There you go. I did, yeah. Nice.
Ben:?????????????????? Costco. Costco frozen berries. They?
Brock:?????????????? Thank you Costco.
Ben:?????????????????? Hepatitis outbreak. So speaking of hepatitis, let?s talk about the liver. Let?s talk about iron.
Brock:?????????????? Bring it on.
Ben:?????????????????? Earlier this month, a sport scientist of the Australian Institute of Sport in Canberra gave athletes either a dose of iron or a placebo and they monitored their performances and this was a group of long distance runners and what they found was that indeed, the group that received the iron injection had a vastly improved uptake in performance.
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And one of the reasons for this is kinda interesting because what happens is when you?re doing endurance training, your body adapts by increasing the total amount of blood that?s in your vessels and that includes like your iron-rich blood cells but once you start using up that iron, you start dipping into those iron reserves and so the concentration of the red blood cell is gonna stay just as high but the iron levels start to go down so you start to get these anemic-like symptoms and there?s actually a specific issue if you?re just gonna fix that with iron absorption and that specific issue is something that was revealed in the study that was published last year and that?s that there?s this hormone called hepcidin and hepcidin is a hormone that blocks the absorption of iron and hepcidin peaks about 3-6 hours after work out so if you?re using an iron supplement just try and mitigate a lot of these effects of low iron especially if you?re an endurance athlete. You wanna space any type of iron supplementation, preferably like, you know, like in the morning before the work out or at least 3-6 hours later than the work out but it was interesting, the extent to which an iron injection actually helped out these endurance athletes and you don?t have to get an iron injection. I mean, you could, you could just?.
Brock:?????????????? More like just take a supplement or eat something, yeah.
Ben:?????????????????? Iron is actually very, yeah, iron is very constipating and that?s where you need to be careful. There?s, there is a supplement, it?s this liquid, it?s this liquid bottle. Actually it tastes really good. It?s called Floradix. I went through a couple of bottles over the past couple of months because my iron actually tested low and I actually want to bump it up. I?m off of it now and I?m waiting for my test results to come back from Talking20 but, which is the blood testing service that I use where you just drop the, you know, drops of blood on the?.
Brock:?????????????? And you don?t have to do the whole vials?.
Ben:?????????????????? Yeah.
Brock:?????????????? You just need the blood drops, like a diabetic test.
Ben:?????????????????? Yeah. I just did it this morning actually. And yeah. But Floradix, Floradix is the stuff that you would use but even if you?re using that because a workout is gonna uptake that hepcidin hormone, take Floradix, 3-6 hours separate from your actual workout so there you go. That?s a little study.
Brock:?????????????? Don?t pound it during the work out. Don?t put it in your Gatorade.
Ben:?????????????????? Yeah. And I?ve just released the next chapter of my book over at bengreenfieldfitness.com and while I was doing the research for that book I found a really cool study. And it was chalkful of just a lot of reasons that we fatigue and specifically the reason I was reading this article was because I was looking into you know, the cool things that happen to your body when you recover and part of that is related to you know, what causes fatigue because what causes fatigue, if you can mitigate that is going to improve recovery and in this, in this study which I?ll link to in the show notes, what they looked at was a really good Ironman triathletes and they started to train. Figure out, for these triathletes riding a bike 112 miles and then getting off that bike and running a marathon, you know, anywhere from 2 hours and 40 minutes to 2 hours and 50 minutes, if you actually go with laboratory values of what these folks are supposed to be burning in terms of their peak fat oxidation rates, they?re burning 50-60% more fat in order for them to be able to sustain that rate of work than what any laboratory model would predict. In other words, they?re going way over and above anything ever measured in a lab when it comes to the ability to burn fat because what happens is that humans have a peak, what?s called blood glucose oxidation rate and we only have a certain rate which we can use up carbohydrate in it which we can convert lactic acid also into glucose to be used. Once we?ve exceeded that, everything else if gonna have to come via this fatty acid utilization kinda via that, partially that penthosphosphate pathway that I talked about with Jack Kruse in the Jack Kruse podcast a couple of weeks ago. Well it turns out that elite Ironman athletes, in order for them to even, in order for them to be even physically be able to complete a marathon, as fast as they?re completing a marathon, after they?ve run 112 miles, they?ve either got 5000 calories of storage glycogen which is completely impossible because the human body maxes out at about 2500 calories or they are utilizing fat at a rate of what comes out to about almost 1 and a half grams per minute and if you do the math on that, that?s several hundred calories of fat per hour that you?re tapping into. That you?re burning and so in order to utilize that amount of fatty acid, you have to be fairly well-trained but the cool thing is that you know, you can take street values as compared to lab values and what people are doing out there in the street in terms of fat oxidation is way way higher and it should give people who are out there trying to work out metabolic efficiency, maybe trying to work out on fatty acid utilization and carbohydrates sparing, that kind of stuff, it should give you hope to know that best athletes out there, there?s no way?.
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Brock:?????????????? They?re doing it.
Ben:?????????????????? No way that they?re doing what they?re doing without tapping into massive amounts of fat as a fuel. And I?ll link to that study in the show notes because I only kinda scratched the surface of what they get into but there?s really an interesting reading.
Brock:?????????????? So it?s really just another nail in that coffin from what Gatorade has been trying to tell us that youbonk when you run out of carbohydrate. Fair and simple. You?re dead in the water if you don?t have carbohydrate on board.
Ben:?????????????????? Yeah and not to get too geeky but I did come across another study the same time I was looking into this stuff which shows that you need trace amounts of glucose to stay off what?s called neural fatigue and so you, I really don?t recommend that you go out and do like an Ironman, or like some big long workout with zero carbohydrate at all. I honestly don?t think that?s a good idea if you?re going hard. Some people do but I think you need trace amounts of carbohydrate just like a fraction of what they would suggest that you need. We?re talking about like 30, 40 calories of glucose per hour just to give your neurons a slight amount of glucose to stay off neural fatigue. So anyways I?ll link to all that, all that shizbang in the show notes over at bengreenfieldfitness.com/243 for people who are nerds.
Special Announcements:
Brock:?????????????? So, is there still room in the Thailand Triathlon Adventure?
Ben:?????????????????? Yeah, I wanted to mention that to people because I got some really cool news last week. So this tiny Pura Resort, and I think I mentioned this a couple of podcasts ago.
Brock:?????????????? Yeah, this super fancy resort with training facilities and everything?
Ben:?????????????????? High-end health resort full of naturopathic physicians and like sports, you know, mental psychologists for enhancing your mental game and a bunch of pro triathletes there on staff. I finally got the final word from them, they?re opening it up for our group for 5 days before the actual triathlon so that means that for anybody who wants to come along to the 2013 Thailand Triathlon Adventure, you could show up 5 days early and what I?m gonna do is put together a camp along with all these pro triathletes where it?s not like a bit-you-up-spit-you-out style training camp, it?s we?re gonna do a lot of learning, a lot of nutrition, cooking classes, we?re gonna do a lot of like drills and skills and efficiency and economy and basically just learn how to be better athletes and healthier people even if you?re not a triathlete it?s gonna be pretty sweet. So anyways, the dates: November 16ththrough the 21stis that camp at tiny Pura and then November 21stup until November 24thwe head into the resort town and we do the race and we get some massage and some partying and some of that jazz, big party on the beach then we head on to Raleigh Bay which is we take on a boat on Raleigh Bay and we spend 3 days there, rock climbing, doing boat excursions, snorkeling and?
Brock:?????????????? Muay Thai.
Ben:?????????????????? And stuff. Muay Thai. And then we head back over the resort for a few more days where we culminate in a half-Ironman triathlon, part of the challenge at Phuket Festival. Anyways though, the whole thing is gonna be awesome so I do realize that?s a long time in Thailand, that?s like 2 and a half, 3 weeks, and for those of you have?
Brock:?????????????? That?s long enough.
Ben:?????????????????? Those of you who have vacation days you wanna use, those of you who have jobs where you can arrange to do stuff like that, I do understand that you know, for some people, you know, this might not be reality but then this is something that you can do and you can take the time off and you get this total bucket list stuff, once in a lifetime chance. I?m not sure that I?m ever gonna do this camp again after this year so if you?re planning on doing it, now is the time to do it. We?ll put a link in the show notes to get in but I?ve got everything all set up it?s all inclusive. Really, the most expensive part of Thailand is getting there.
Brock:?????????????? yeah.
Ben:?????????????????? Getting your plane ticket.
Brock:?????????????? Absolutely.
Ben:?????????????????? Once you?re there, it?s pretty affordable. I?ve got room share options set out for this tiny Pura training camp. So you can get a roommate.
[0:20:05:1]
?So anyways, yeah, we?ll put a link to that in the show notes, check it out. We?ve got, right now I?ve got 13 people signed up for the triathlon adventure, I will take 3 more people for the actual triathlon adventure but only 4 so far for that training camp so we?ve still got room for you know, up to?. cause I told them we?ve take as many as 12 so I?ve got room for another 8 people on the training camp, that pre-training camp. If you wanna come along, so check it out over at bengreenfieldfitness.com/243 if you like Thailand and pad thai and ping pong balls and all that good stuff.
Brock:?????????????? Yeah, we did play a lot of ping pong on the last trip.
Ben:?????????????????? Yeah we played a lot of ping pong. What else? Well first of all, let me mention that this podcast is brought to you by?..
Brock:?????????????? Oh my goodness.
Ben:?????????????????? Podcast, audiblepodcast.com/ben
Brock:?????????????? audiblepodcast.com/ben
Ben:?????????????????? And you can get a free book if you get over audiblepodcast.com/ben there is one book in particular that actually Brock pointed me out to, it?s called, oh you hear that water? You hear that whistle? That?s water boiling. That means we?re making some?.
Brock:?????????????? You?re making tea?
Ben:?????????????????? Coffee. This podcast is kinda also brought to you by bulletproof coffee which I drink now every morning. Anyways though.
Brock:?????????????? I?ve been drinking it too, but it?s so expensive to ship to Canada.
Ben:?????????????????? Yeah. Well?.
Brock:?????????????? Gonna talk to Dave about that.
Ben:?????????????????? Dave Asprey is actually sponsoring my ketogenic build-up to Ironman Canada so he sends me medium chain triglyceride oil and coffee and that?s like the best care package I get every week.
Brock:?????????????? Totally.
Ben:?????????????????? Yeah. With vanilla ______ [0:21:54.8] Anyways though, it?s so good. So good. Gulp is the name of the book. ?Gulp: Adventures on the Alimentary Canal?. The Alimentary Canal, yeah. Alimentary canal, that?s your food tube. And this book is about everything that goes on when you eat. They tackle everything from like, you know, observations into a live stomach to observe the fate of a meal as you digest it to eskimos and exorcists to administer holy water rectally as well as fecal transplants, rabbits, terrorists, it?s all in this book and this book is written by the same gal who wrote the book that your girlfriend is reading on the last triathlon adventure, right? Brock?
Brock:?????????????? Yeah, Stiff. Yeah.
Ben:?????????????????? The book?s Stiff, which is not a book about erectile dysfunction incidentally.
Brock:?????????????? It?s not, no.
Ben:?????????????????? It?s about dead people, but cadavers.
Brock:?????????????? Mary Roach also wrote a book about sex called Bonk.
Ben:?????????????????? You know her book titles could totally be misinterpreted. She?s got that book called Stiff, this one called Gulp. But they?re actually books that are pretty interesting, pretty entertaining so check it out: audiblepodcast.com/ben. I don?t know who reads the book, she doesn?t read it, does she?
Brock:?????????????? No it?s narrated by Emily Woo Zeller. I don?t, I?m not familiar with that narrator but audible does a really good job of choosing their narrators so I?m sure, I?m sure Emily is top notch.
Ben:?????????????????? Well, that?s the last name like Woo Zeller, she doesn?t really sound that. That, you know. She probably doesn?t have that sexy, you know, sultry narration voice. She?s probably a little bit more, kinda like the maybe the librarian lesson Woo?.
Brock:?????????????? Yeah.
Ben:?????????????????? Zellar?
Brock:?????????????? That?s probably more appropriate. I don?t know if I want somebody sexy reading to me about the digestive tract.
Ben:?????????????????? About fecal transplants.
Brock:?????????????? Yeah.
Ben:?????????????????? Alright.
Brock:?????????????? I?ll just ruin it.
Ben:?????????????????? Yeah, well what do you think? You and I?
Brock:?????????????? Yeah.
Voiceover: ?????? Did you know you could get personalized nutrition and fitness consulting from Ben Greenfield no matter who you are? If you wanna run a triathon, lose a few pounds, reinvent your diet or have Ben create a training program or nutrition plan that?s customized to you, here?s what you need to do: visit tinyurl.com/helpfromben. That?s tinyurl.com/helpfromben. Ben will personally contact you within 48 hours so what are you waiting for? Visit tinyurl.com/helpfromben today and get the body and results you?ve always wanted.
Listener Q & A:
Aja:??????????????????? Hi Ben. I am a personal trainer getting ready to train for a body building competition in the bikini division. In preparing for this competition, I would probably be eating less and my workouts would be more strenuous.
[0:25:01.7]
The prep for these competitions can be quite extreme but I want to minimize damage to my body as much as possible. I?m somewhat familiar with the purpose of BCAAs and do want great results but I?m also hesitant about many of the supplements that are out there as I like to go the holistic route when it comes to putting anything in my body. What are your thoughts on BCAAs? Do you think that they are harmful to the body or do you think that they are helpful? Also, do you think that there are any supplements out there that I should be taking to minimize damage to my body during this time? Thank you.
Brock:?????????????? So this actually goes really well with the chapter of your book that you just released yesterday.
Ben:?????????????????? About recovery, you mean?
Brock:?????????????? Yeah.
Ben:?????????????????? And how to recover well?
Brock:?????????????? Yeah, recovering well, not destroying your body.
Ben:?????????????????? Yeah. Kinda. I mean I can?t really talk about female body builders or female figure competitors.
Brock:?????????????? Oh, I could talk about them all day.
Ben:?????????????????? When I was a body builder and I?d be back stage, ?cause you know, they?d shove females and males back stage and you can really tell the difference between the two most of the time. Anyways?.
Brock:?????????????? Woah.
Ben:?????????????????? So there?s some scary scary looking chicks back there I mean you get pretty anabolic, some of these girls and you know, the same time that a lot of these body building women will almost get ?male-like characteristics primarily due to hormone use, you know, testosterone creams and lotions and injections and all that. Female figure competitors and bikini competitors, a lot of times experience the opposite scenario because they?re not getting, you know, quite so swoll so to speak. They?re instead just like you know, burning a lot of fat and incidentally, a lot of times kinda burning a lot of lean tissue as well.
Brock:?????????????? So do you say they?re getting ripped rather than jacked?
Ben:?????????????????? Yeah, they?re getting ripped rather than?.
Brock:?????????????? So you use the part?.
Ben:?????????????????? Choose the bro-part ones, yeah. But yeah, I mean you look at a lot of these these women and they?d actually got lower metabolisms than anorexics just because of the hormone depletion, you know. An anorexic would bare any lean muscle mass. A lot of times, female figure competitor has even lower metabolism than that and?.
Brock:?????????????? Wow.
Ben:?????????????????? There was one study that they did and this one?s actually on a dude, it was not on a girl but they looked at this male like naturally body builder who wasn?t using hormones or anything else which really, in order for body building not to completely destroy your hormonal status, you almost have to supplement with hormones, like andro and testosterone stuff but this was in a journal called the Natural Body Building Competition Preparation and Recovery. Listen to this. Listen to this, I?m just gonna read this to you, what happened to this dude. ?Heart rate decreased from 53 to 27 beats per minute during preparation, break your?? blood pressure drop from a 132/69 to 104/56.?
Brock:?????????????? How is he conscious?
Ben:?????????????????? ?Percent body fat went from 14.8 to 4 and a half. Strength decreased and did not fully recover for 6 months. Testosterone went from 9.22 down to 2.27,? which is like the level of a 9-year old girl. ?Total mood disturbance dropped from or increased from 6-43 units,? that?s like in a mood recovery score profile and you tend to see even worse issues in the female figure competitors in terms of that hormonal load just because frankly guys, you handle this stuff better than women do in many cases so there?s a lot of stuff that happens especially if you?re looking at the cessation of the menstrual cycle or the drop in fertility and all this jazz. So when you?re looking at how to recover as a female figure competitor, start off by looking at this from a hormonal standpoint and really go after the stuff that?s gonna help to keep your hormones elevated. Like if I was a girl, and I was a female figure competitor, and I wanted to make sure that I maintained my sexiness, my fertility, and you know, my period, and you know, basically not destroy my body from the hormonal standpoint, doing this stuff, you know, dropping body fat, essential body fat stores really much than they should be, I?ll be doing a few things. First of all, I?d be doing a couple of things that I talked about in my own article I wrote at bengreenfieldfitness.com a couple of weeks ago about maintaining adequate levels of thyroid. So I would be doing, I would be looking into like a thyroid supplement literally like a thyroid precursor, company named Standard Process makes a pretty good one. You get off Amazon, it?s just called Standard Process Thyroid, so you take a couple of tablets of that a day. I?d look for a really good, like desiccated liver powder, like NOW Foods for example. And the reason why I?m saying take a thyroid pill or take desiccated liver powder is because I?ve been around female figure competitors and body builders?.
Brock:?????????????? They?re not gonna eat up all of the liver.
[0:30:06.1]
Ben:?????????????????? You just don?t have time. Like you can?t come to the gym for 2 or 3 hours a day and come home and spend an hour making liver or like oaring sweet breads and frying them up and stuff so take a thyroid gland extract, take a desiccated liver powder and as far as branched chain amino acids, yeah, they work, there?s pretty good research behind them, and that?s leucine, isoleucine and valine which are the branch in amino acids that have really good uptake in your cells during exercise. You wanna take right around 10 grams per hour and that?s a lot. You?re gonna get better results from using an essential amino acids supplement that has not only your branched chain amino acids but also all your other amino acids in it but it?s more expensive. Like Master Amino Pattern for example which is what I use when I?m out racing in triathlons. I take 5 grams of that per hour but it?s expensive, I mean it?s like 50, what?s it, I mean 53 bucks a bottle.
Brock:?????????????? Yeah. Prefer 9D capsule?
Ben:?????????????????? Yeah. Branched chain amino acids and you get that for like 10 bucks a bottle but BCAAs, yeah absolutely, about 10 grams an hour. You take them during the actual workout though so you don?t save those you know, post-workout just eat a meal but during the workout, keeping your blood levels of amino acids elevated will really help out with post-workout recovery so yeah. Branched chain amino acids, around 10 grams an hour that will work pretty well. I do have, I?m gonna link to it in the show notes for you what I call a muscle gain pack. The muscle gain pack is something I personally designed to really help people who want to recover as fast as possible and also pack muscle onto their body as quickly as possible. It?s the three things that I think are most important when it comes to building muscles as fast as you can. If I were a body builder, I just wanna get jacked again, these are the 3 things I would use. One is a cold processed whey protein. It?s the deep 30 whey protein which is?.
Brock:?????????????? And it?s delicious. I love that stuff.
Ben:?????????????????? Taste like a wendy?s frosty. It?s got a bunch of GanedenBC in it which is a special type of probiotic that coats the lining of your stomach and so you don?t get like the farts and stuff from this whey protein like it?s super super well-assimilated. And then colostrum is the 2ndpart of that muscle gain pack and that?s the growth hormone precursor that you know, helps a baby cow grow into a big cow and or a baby goat grow into a big goat in this case?.
Brock:?????????????? I know, why not baby human.
Ben:?????????????????? from goats. And a baby human. That?s true.
Brock:?????????????? It?s in mother?s milk as well in the human species.
Ben:?????????????????? That?s true in most.
Brock:?????????????? They?re just not making this product.
Ben:?????????????????? Most human mothers do not give birth to goats. But colostrum is a 2ndcomponent. So you got a cold processed whey protein infused probiotics, you?ve got a colostrum, and that last part of that muscle gain pack is the Master Amino Pattern which is the amino acid supplement that?s literally like 99% ultilized by the body with zero actual nitrogenous waste products so if you are gonna get jacked, and you?re gonna get as big as possible, and let me just throw this out there, by the way, as a preview for those who are listening to this podcast on the inside scoop, I?m gonna be doing that next year, just so you know, FYI.
Brock:?????????????? You?ll be getting as big as you can?
Ben:?????????????????? Yeah, next year.
Brock:?????????????? Are you gonna keep doing triathlon?
Ben:?????????????????? Yeah, but after I finish Ironman Hawaii I?m going to attempt to put on 30 pounds of muscle over the winter as an experiment. I?ll be blogging about it and everything but we?ll get to that later. Anyways though, those are 3 things I?m gonna be using ? the cold processed protein, colostrum, and then master amino pattern so yeah. You could also use branched in amino acids but you?d around 10 grams per hour for that. I?d be throwing colostrum and a good cold processed protein in it, and then also as a female figure competitor, put in a good thyroid and liver supplement as well.
Avi:??????????????????? Hi Ben and Brock. This is Avi from Allen, Texas and I have a question for you. I did something recently that?s akin to what Ben did in terms of the double wildflower triathlons. I did something I?ve never done before. I ran a marathon 2 days consecutively. I did this really not for performance, just to see how it would feel to run 2 consecutive marathons. I kept my heart rate in my recovery zone the first day, which for me, finished with a 434 marathon and then on Monday, Memorial Day, I did another marathon, not wearing the heart rate monitor but not pushing myself, just doing what I could comfortably do.
[0:35:01.3]
My question is, my muscles seemed to have recovered very very quickly. Today is Wednesday and I feel like I could run today. I?m not going to, I?m going to give my body rest for the rest of the week but I think I?ve recovered better from this double marathoning than from my previous harder marathon efforts and I just wanted your thoughts on why I was able to recover so quickly. Thank you.
Brock:?????????????? I did something similar to this. It was, I did back to back full marathon and half marathon and I have to say I did not recover very quickly.
Ben:?????????????????? That was a goofy right? The Goofy?
Brock:?????????????? Yeah, the Goofy in Orlando, Florida.
Ben:?????????????????? Yeah, probably cause the beer you had after the?.
Brock:?????????????? I may have had a beer, it?s possible.
Ben:?????????????????? A big one.
Brock:?????????????? A really big one.
Ben:?????????????????? Yeah so so back to back marathons in which the first one in a recovery zone.
Brock:?????????????? First one he done, yeah like 10 beats below his math zone so really low.
Ben:?????????????????? Yeah so normally, they?ve done studies on how fast it takes to recover from a marathon and so what you do is you measure all these inflammatory markers, like creatine kinase and c-reactive protein and they find that most of these markers of inflammation, in the average person tended to disappear about 2-3 weeks after the race. So that?s the average kinda recovery time after a marathon.
Brock:?????????????? I say one day for every mile?
Ben:?????????????????? Yeah, exactly.
Brock:?????????????? You ran?
Ben:?????????????????? One day for every mile that you ran. It?s a pretty good rule to follow but a lot of these people are not really pulling out all the stops so to speak when it comes to recovery. Like we actually did a full podcast where I talked about how to recover as fast as possible after a marathon. It was episode number 218. So we?ll put a link to that in the show notes but a lot of the stuff that I talked about in that episode included things like using you know, wild plant derivatives, anti-oxidants, you know, immediately after using the essential amino acids that I just got them talking about during using like a topical magnesium and using like you know, the what?s it called, the electro stimulation, to enhance blood flow, you know, doing the massage, and just as many different cold thermogenesis . There?s many different recovery stops you could pull out. Same kinda stuff I did when I did my back to back triathlons. I think you can speed up recovery a lot more quickly. You?ve got elite athletes out there who are doing things like you know, Ironman Hawaii like Peter Reid for example, he won Ironman Hawaii and then he?d go 2 weeks later and win the Xterra World Championship, the off-road world championships and you know, be recovered just fine and he said, you know, in between those 2 races, he would just like lay around and do almost nothing at all. But you can definitely recover faster than 3 weeks. Now, as far as this question about, why he was able to recover so quickly. One of the things you gotta realize is that in a lot of these studies, they?re doing them in pretty fast marathoners who are really beating up their bodies and you know, for example, like the half marathon that I did in Japan, I was really sore the next day. We took the bullet train to Kyoto and walked around and I was like kinda hobbling and when you push your body, you should really really feel it but don?t get me wrong. You get a lot of people, people who don?t know the things that they could be able to do, they could go do an Ironman triathlon and make that 17-hour cutoff and be just fine the next day. Like you could go lift weights the next day or do whatever and you know, a big part of that is related to what I wrote about in that article about recovery yesterday over on the website, Brock, because there is very little neural fatigue, neuro-muscular fatigue, central nervous system fatigue going on. Very little muscle tearing going on. You know, you got a lot of slow-twitch muscle fiber utilization but not much muscle tearing going on and when you go slow and you go at a low, kinda easy, you know, primarily fat-burning phase, your body recovers really quickly from that kinda stuff and that?s why you can go aerobic day after day after day. The human body is very very good at doing that type of thing. So you know, ultimately, it just comes down to the fact that there?s very little neural fatigue and very little fast twitch muscle fiber damage that happens when you?re, when you?re keeping your heart rate low during an effort like that. That?s kinda part of the reason that you do something like that, like you know, keep track your heart rate and keep it 10, 20 beats below whatever your threshold is, if you?re out wanting to go to a decently long workout but still be able to come back for more the next day so to speak.
[0:40:11.9]
Brock:?????????????? I just, I can?t help to think that he said the 2ndmarathon was 5 hours and 11 minutes long. That?s a long time to be doing anything physical. Like there?s gotta be some connective tissue breakdown that?s going on in there as well.
Ben:?????????????????? Not much.
Brock:?????????????? Maybe it?s?
Ben:?????????????????? Not much.
Brock:?????????????? Really?
Ben:?????????????????? No.
Brock:?????????????? I just, I worry more like, sure his muscles weren?t sore but like the cartilage, all the ligaments, and tendons and stuff, they must have suffered some, just from this sheer duration.
Ben:?????????????????? I have clients who I work with who have walking treadmill stations and they walk for 8 hours a day, talking on the phone, typing, etcetera, and they?re fine. They do it everyday, miles and miles and miles and the human body does very very good with that kind of stuff. So if you go slow, you really, like the human body recovers really quickly and it really truly is. It?s like nervous system fatigue and muscle fiber tearing that makes it take a long time to recover and if you?re not engaging in either of those activities and you?re just kinda moving for a long period of time, the human body is pretty dang good at that. So you gotta, you gotta push yourself harder than you think a lot of times to really truly have that 2 or 3 week recovery implication so.
Brock:?????????????? Alright.
Jenny:?????????????? Hi Ben. This is Jenny. I was wondering, I hear you talk about every once in a while enjoying wine with your wife Jessa and I just have a question. How much wine do you think, like just, red wine is okay, safe for people also for managing weight? I do enjoy a glass of red wine here and there but I?m not sure, you know, for say, a female. I weigh like 120, 5 foot 6, so in general, the guidance for the listeners, how much is pretty healthy amount of wine to have without it too much during given a week? Thanks a lot Ben, I appreciate it and I really enjoy the podcast. Bye.
Brock:?????????????? Alright, so the rule of thumb generally is,? one drink per day for a woman, 2 drinks per day for a man. And a drink being like a glass of wine or a bottle of beer or a cocktail.
Ben:?????????????????? And half a drink a day for a child. Yeah. It?s about what you?re here for.
Brock:?????????????? Like an eighth for an infant.
Ben:?????????????????? A thimble a day for a baby. Yeah.
Brock:?????????????? How about like cats and dogs?
Ben:?????????????????? You know, we did mention this kinda briefly a few weeks ago in a podcast about alcohol and how it affects, it is, it?s kinda blown out of control when it comes to the fact that people say that alcohol will kinda make you fat when in fact the drop in triglycerides and the improvement in insulin sensitivity that?s associated with long term low to moderate alcohol consumption like a glass of wine a day beats out most of the effects of like the extra calories or the negative effects of alcohol and something like testosterone so that?s one of the biggies, people say that alcohol is gonna suppress hormones for example. And the negative effects of alcohol on testosterone or even the negative effects of alcohol on recovery is kind of grossly exaggerated and it?s exaggerated because the studies that they?ve done on that stuff basically involves taking people having to work out really hard and then giving them the equivalent from 3-8 drinks during the day after they finish that workout. And yeah, that suppresses testosterone but I mean, who doesn?t, who is under the impression of a bender after a hard work that?s good. Like we all kind of know that?.
Brock:?????????????? Everybody knows that binge drinking is yeah, that?s gonna be bad no matter who you are and what you?re trying to achieve.
Ben:?????????????????? Yeah and you know, there is some evidence that it might slightly down regulate what?s called muscle protein synthesis which means that yeah, for maybe the hour or 2 after you finish your hard workout, if alcohol is part of that post-workout consumption, you might mildly decrease the ability of your muscles to recover and grow as fast as possible. And you know, unless you?re body building, you know, or you?re trying to squeeze every last drop of protein synthesis out of your workout, you know, that might not be a big of a deal. Frankly, for me, I like to have a glass of red wine within a couple of hours after I?ve had a hard workout. It just, you know, it?s nice. You get home, you get some dinner, you put your feet up.
Brock:?????????????? It?s very civilized.
Ben:?????????????????? Glass of wine. It?s very civilized. Civilized. I sit down on the front porch in my rocking chair and drink my red wine. So yeah, alcohol gets converted to acetate in your liver and so when you oxidize?.
[0:45:05.0]
Brock:?????????????? Isn?t that what you put into photocopiers?
Ben:?????????????????? Alcohol?
Brock:?????????????? Oh no. Oh that?s acetone.
Ben:?????????????????? Acetone, yes. So it gets converted to acetate by the liver and when you oxidize acetate, that takes precedents over you burning carbs and fats and proteins from other food. So what happens is all the junk food that people eat along with the alcohol that they consume ends up getting converted into storage fat because the body is preferentially burning acetate and so the bigger deal is the type of junk food that often accompanies alcohol consumption more than the alcohol itself.
Brock:?????????????? So it?s the olive in my martini that?s the problem.
Ben:?????????????????? It?s the olive in your martini and also the large basket of sweet potato fries drenched in bleu cheese dressing in side of that olive. So a few good rules to follow, as far as alcohol intake goes is a) if you?re gonna have a glass of red wine at dinner, you account for the number of calories in that red wine for the calories that you?re gonna eat during dinner. So for me, if I?m having a glass of red wine with dinner, that is my serving of carbs so there is no kinwa, sweet potato and yam and white rice and all this stuff that goes along with the glass of wine it?s like the wine is the carbs if it?s gonna be consumed along with the meal. Another really good strategy is to try and include dry wines which are gonna be lower carbohydrate wines, it?s actually a really good section in Tim Ferriss?s book the, I believe it?s The 4-Hour Chef. We just gave away a copy of that by the way over at the facebook.com/bgfitness page where I?ve got a couple of other books coming up I?m giving away on there. But anyways, yeah, dry wines that are low on sugar. You could just google dry wines low sugar and find a good list of dry wines that are lower in sugar but if she chooses lower sugar wines that?s a litte bit better. Sweet wines are like gonna be 4-6 grams of carbs per glass. Dry wines are gonna be 0.5 to 1 gram of carbs per glass. It?s like a dry red wine.
Brock:?????????????? I know, Chauvet?s is like a slurpee.
Ben:?????????????????? Yeah, exactly. Yeah, that?s like the 7-eleven slurpee.
Brock:?????????????? The fortified wine.
Ben:?????????????????? Yeah, a lot of the hard-a?s are all basically like 0 carbs like cognac and gin and rhum and scotch and vodka and whisky those really are pretty much like a carbs but again, you do get the acetate in them so that?s something to think about, you just have to account for, the calories from the food that you eat being not burned because the acetate is being burned. So as far as the wine goes, I have no issue with a glass of wine a day deal and that?s fine. 120 pounds, we?re talking a glass of wine being that 4-6 ounce you know, portion of wine. I actually believe it would be 3-4 ounces is technically considered a portion of wine which is a joke, nobody does it. Thimble full of wine. But I wouldn?t worry about it that much. A glass of wine a day usually would be going to relax you, keepSource: http://www.bengreenfieldfitness.com/2013/06/episode243-full-transcript/?utm_source=rss&utm_medium=rss&utm_campaign=episode243-full-transcript
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