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Ben Greenfield Fitness: Diet, Fat Loss and Performance

Free exercise, nutrition, weight loss, triathlon and wellness advice from BenGreenfieldFitness.com! Call your question in to 1-877-209-9439. Tune in to the latest health, fitness and multi-sport research, non run-of-the-mill interviews with exercise and medicine professionals, and new cutting-edge content from the top personal trainer and wellness coach in the nation. Exercise, eat, swim, bike, run and live better. Go to BenGreenfieldFitness.com for the incredibly useful shownotes and for ALL episodes in our archives and the handy-dandy phone app, visit BenGreenfieldFitness.com/premium! This podcast includes fitness, nutrition, health, diet, wellness, workout, exercise, triathlon, Ironman, swimming, cycling, running, weight lifting, bodybuilding, Crossfit, Paleo, Spartan, vegan, vegetarian, muscle gain and fat loss advice from America's top personal trainer.
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Now displaying: May, 2016
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May 28, 2016

Meet Raj Bhachu. Raj describes himself as "Pharmacist, Homoeopath, Homotoxicologist, Bioresonance, Bioenergetic and Bioregulatory Medicine Practitioner, Kinesiologist, Scenar, Light and Sound Therapist"...

This obviously unconventional physician, based out of London, is an underground, go-to source for professional athletes, CEO's, celebrities and anyone else who has "tried everything" to fix frustrating issues ranging from cancer to chronic joint pain to nagging injuries. He has some intriguing healing philosophies, biohacks, medical methods, crazy machines and gadgets that he uses - techniques that may seem "woo woo", but he also has some A-List clients, including Jamie Oliver, the Vatican and the right-hand man of Oman. He is technically an integrative medicine specialist, but focuses on holistic, herbal, homeopathic and naturopathic solutions for health. With his background as a pharmacist, he incorporates what he describes as "the best of conventional medicine with natural medicine products and philosophies."

During our fascinating discussion, you'll discover:

-How Raj discovered how to keep his sister alive after she was diagnosed with breast cancer...

-How Raj has helped world-famous chef Jamie Oliver...

-Why fructose and sour foods are a bigger issue than meat when it comes to joint pain and gout...

-One single pressure point in your upper leg that can significantly reduce full body soreness...

-What a typical day of eating looks like for Raj...

-A simple trick you can use to see if the milk you are drinking is truly from grass-fed cows...

-The prevalence of adulterated and fraudulently labeled olive oil imported into the United States...

-Why the type of rice you eat should only Dehradun...

-Why one of the most potent one-two combos you can do for anti-aging and longevity is to drink structured water and then perform infrared therapy...

-How the use of tuning forks, a special type of music and sound therapy can instantly eliminate nagging aches and pains...

-The one type of rice that does not actually contain arsenic, and how to find it...

-Someone mentioned to me that you work with the Vatican and are "the right-hand man of the Oman".

-How something called "EAV/CDS Computerised Health Screening" can be used to identify any health issues in your entire body, including identification of bacteria, parasites, viruses, fungi, moulds and yeasts...

-The only two brands of water that Raj recommends you drink...

-How low light laser can be used on the head for "Cranial Laser Reflex Technique" to assist with nerve pain such as sciatica and piriformis...

-And much more...

Resources from this episode: -Raj Bhachu's website -ESSIAC therapy for cancer -PNC-27 non-toxic cancer therapy -The great American olive oil hoax -Book: Homotoxicology: Illness and healing through anti-homotoxic therapy -Book: Tuning the Human Biofield -Book & CD's: Whole Tones by Michael Tyrrell -Certified organic basmati rice -Fiji water -Aquacai water

Do you have questions, comments or feedback for Raj or I? Leave your thoughts at BenGreenfieldFitness.com and one of us will reply!

May 25, 2016

A special kind of compound called "ketone esters" seem to be taking the sports and biohacking world by storm.

Scientific American published the article "Ketone-Based Sports Drink Promises Edge for Athletes", claiming an extra 2% of energy from the use of ketones, which is the equivalent of 60 yards in a 30 minute row, along with a world record broken in a lab test of ketones.
Cycling Weekly wrote "Ketones: New energy drink could be next big thing in cycling."...
 
Tech and Innovation Daily featured the article "The Difference Between Sports Champs and Sports Chumps? Ketones."...
 
...and Daily Mail Online reported "Could this elixir hold the key to weight loss? Experts hope it'll also treat diabetes, epilepsy and Alzheimer's"...

...I've even written about my own forays into ketosis for everything from Ironman triathlon to freediving in the article "How To Get Into Ketosis". In today's podcast, I take an even deeper dive into ketosis and specifically focus on a type of ketosis supplement called "ketone salts", also known as "synthetic ketones". My guest is Dr. Richard Veech. Dr. Veech is one of the world’s foremost experts on ketosis, and the Senior Researcher and Laboratory Chief at The National Institutes of Health, the inventor of the ketone ester, and has worked for the last 47 years studying cellular energy and homeostasis. During our discussion, you'll discover: -The fastest way to get into ketosis... -Why humans are the only animal that can truly get into ketosis... -Why Dr. Veech believes that the exogenous ketones currently on the market can be extremely dangerous... -Why a "true" ketone ester is actually a salt free and non racemic (D-bhb) drink that replicates the actual secondary fuel that the body produces during times of starvation... -Why a non-racemic, non-salt version of ketones so expensive ($3000+ a bottle!)... -The truth about something called "NAD" as the next big anti-aging drug... -Which supplements Dr. Veech would use for anti-aging... -Whether or not coconut oil can truly work for curing Alzheimer's as some may claim... -How Dr. Veech received DARPA funding and created a new fuel for the troops... -Dr. Veech's most recommended method of measuring ketones... Resources from this episode: -Precision Xtra blood monitors -book - Alzheimer's Disease: What If There Was a Cure?: The Story of Ketones -Dr. Veech's NIH website -Brain Octane C8 -1,3 Butane-Diol -Beyond Resveratrol: The Anti-Aging NAD Fad -Ketonix breath testing Research:

  1. Lendvai N, Pawlosky R, Bullova P, Eisenhofer G, Patocs A, Veech RL, Pacak K. Succinate-to-fumarate ratio as a new metabolic marker to detect the presence of SDHB/D-related paraganglioma: initial experimental and ex vivo findings. Endocrinology. 2014;155(1):27-32.
  2. Nakagawa T, Ge Q, Pawlosky R, Wynn RM, Veech RL, Uyeda K. Metabolite regulation of nucleo-cytosolic trafficking of carbohydrate response element-binding protein (ChREBP): role of ketone bodies. J Biol Chem. 2013;288(39):28358-67.
  3. Kashiwaya Y, Bergman C, Lee JH, Wan R, King MT, Mughal MR, Okun E, Clarke K, Mattson MP, Veech RL. A ketone ester diet exhibits anxiolytic and cognition-sparing properties, and lessens amyloid and tau pathologies in a mouse model of Alzheimer's disease. Neurobiol Aging. 2013;34(6):1530-9.
  4. Srivastava S, Baxa U, Niu G, Chen X, Veech RL. A ketogenic diet increases brown adipose tissue mitochondrial proteins and UCP1 levels in mice. IUBMB Life. 2013;65(1):58-66.
Do you have questions, comments, or feedback about ketone salts or anything else that Dr. Veech and I discuss? Leave your thoughts at BenGreenfieldFitness.com and one of us will reply.
May 21, 2016

It seems like at least once a month on a podcast, I'm recommending somebody... ...whether that somebody is having skin issues like acne or eczema, gut pain, brain fog, food allergies or intolerances or constipation or any other signs of immune system or inflammation issues... ...try something called the "Autoimmune Diet".

Problem is, this particular diet, typically meant to be followed for a short period of time until things are healed up, can be confusing when it comes to whether you really need to use it to heal an issue, which foods are "allowed" and which foods aren't, how to transition off the diet back into a "normal" eating style once you've finished the autoimmune diet, and that's exactly why I decided to have Eileen Laird on the show.

Eileen just wrote the book "A Simple Guide to the Paleo Autoimmune Protocol", I read it last week, and it's exactly what it promises, a book simple enough that even someone with brain fog can understand, written like a conversation between friends a simple and contains all of the essential information in a package small enough to throw in your purse or backpack.

Eileen is a writer, podcast host, and self-described "autoimmune warrior", who has reversed rheumatoid arthritis through this diet. Her blog, Phoenix Helix, receives 1 million unique visitors annually and there she features recipes, research and personal stories about the autoimmune experience. She also writes "Autoimmune Answers", a regular column in Paleo Magazine, and is the host of the Phoenix Helix Podcast, the only paleo podcast focused 100% on autoimmune healing.

During our discussion, you'll discover:

-What exactly the autoimmune paleo diet is...

-Why your body can attack itself and what you can do about it...

-What a sample daily meal plan would look like...

-A surprising "substitute" for organ meats...  

-Why Eileen isn't a fan of stevia...

-Why it's a myth that the liver stores toxins...

-Three "gentle" ways to detox...

-If you can use nightshades, how you can make meals spicy...

-How to "transition" back to normal eating after following the AIP, and he an order in which you would introduce foods...

-And much more!

Resources from this episode: -A Simple Guide to the Paleo Autoimmune Protocol -Pemmican from USWellnessMeats -Organic whole roasted crickets -Dry skin brush -Magnesium salts -Sushi Sonic wasabi

Do you have questions, comments or feedback for Eileen or I about the Paleo Autoimmune diet, or anything else we discuss during this episode? Leave your thoughts at BenGreenfieldFitness.com and one of us will reply!

May 18, 2016

Cortisol can be confusing. And frankly, most popular tests for cortisol don't tell you what really need to know... ...things like how fast cortisol gets cleared by your body, what's truly causing high cortisol or low cortisol, how cortisol (and other crucial hormones) are getting created and broken down, and much more... And this is important, because low cortisol leaves you with zero energy, low libido, brain fog, and feeling overtrained and adrenally fatigued, while high cortisol decreases protein synthesis and amino acid uptake, increases proteolysis (protein breakdown) and bone degradation, suppresses parts of the immune system, and increases serum glucose. So you feel pretty crappy when cortisol is low, and while you may feel good when cortisol is high, if cortisol is chronically high, there are some downsides to that too.

Enter the DUTCH test - which is a new way to measure cortisol and much more. So what is the DUTCH test? The DUTCH test is a urine steroid hormone profile that measures hormones and hormone metabolites (called conjugates) in a dried urine sample, and is performed from the comfort of your home. It is the most cutting-edge way to truly see what’s going on when it comes to your hormones, because it doesn’t just measure hormones, but also something called “metabolites”, which are a measurement of hormone production and hormone breakdown. Measuring both hormones and their metabolites can give you or your health care practitioner a much better overall picture of hormone production. For example, a DUTCH urine steroid hormone profile on someone with low salivary cortisol could show normal cortisol production, but high levels of metabolites. In other words, this would indicate that you are producing enough cortisol, but it’s just getting broken down into its metabolites very quickly. There are also some metabolites that are important markers for cancer risk that can only be measured in urine. With serum (blood) and saliva hormone spot-testing, it’s possible to track variations in hormone release throughout the day – and this is a great way to measure how your hormones change during a 24-hour period (your circadian rhythm). In contrast, a standard 24-hour urine collection many physicians use reflects your total hormone output in a 24-hour period. But by using the DUTCH urine steroid test, you get the best of all worlds: blood, saliva and urinary results with just a urine collection.

The DUTCH test measures the following: -Free cortisol -Free cortisone -Creatinine -Tetrahyrdocortisone -a-tetrahydrocortisol -b-tetrahydrocortisol -DHEAs -Progesterone metabolites (a-pregnanediol, b-pregnanediol) -Androgen metabolites (DHEAS, etiocholanolone, androsterone, testosterone, 5a-DHT, 5a-androstanediol, 5b-androstanediol, epi-testosterone) -Estrogen metabolites (estrone, estradiol, estriol, 2-OH-estrone, 4-OH-estrone, 16-OH-estrone, 2-Methoxy-estrone, 2-OH-estradiol) -6-OH-melatonin-sulfate

My guest on today's podcast, Chris Kelly, is an expert when to the DUTCH test. Two years ago Christopher Kelly quit his job at a hedge fund to start Nourish Balance Thrive, a small functional medicine practice for athletes. Chris is a computer scientist and pro mountain biker and he works with two medical doctors, one of whom is also a pro mountain biker, and the other is Dr. Tommy Wood, a biochemist and Ph.D. fellow. He employs a registered nurse, and works with his wife Julia, who is a food scientist.

During our discussion, you'll discover: -What the DUTCH test is and why it is far different than an Adrenal Stress Index... -My own shocking results on the DUTCH test...  -The difference between free and total cortisol, and why you may think that your cortisol is normal when it is actually quite low... -Why some women should not use estrogen natural hormone replacement therapy... -How to know if you should be using a multivitamin... -How chronically high cortisol can cause high blood glucose, brain damage, and muscle wasting (even if you feel great short-term!)... -Things that can elevate cortisol if you are already doing everything "right" in terms of stress control, sleep, proper training recovery, etc... -Whether it's true that high ketosis can cause high cortisol... -What type of hidden infections in your gut or blood can cause high cortisol... -Supplements and herbs you may be taking can increase cortisol dramatically... -Whether there is a link between cannabis, CBD, THC and cortisol... -The most potent supplements or foods or essential oils for decreasing cortisol... -And much more!

Resources from this episode: -Book: Why Zebras Don't Get Ulcers -A sleep article that includes the one-two Sleep Cocktail/CBD combo Ben swears by for sleep, along with the essential oils we discuss -Phosphatidylserine for lowering cortisol -The London Biohacker Summit - click here to register and use 10% code “ben”. -The RUNGA "digital detox" Costa Rica retreat Ben is going to in December (mention this show for $75 gift upon registration). -Click here to visit NourishBalanceThrive and use code BEN10 for a 10% discount on the testing and consulting Chris and I discuss in this episode. -The Little Know Test That Tells You Everything You Need To Know About Your Metabolism podcast with Chris Kelly -"7 Signs Your Cortisol & Adrenals Are Broken" podcast with Chris Kelly -The Underground Test That Shows You How To Legally Upgrade Your EPO, Increase Your Oxygen Levels, Boost Your Red Blood Cells & Build Double-Digit Percentages In Power And Endurance podcast with Chris Kelly -Article: "The Ketogenic Diet's Effect On Cortisol" -Caffeine may increase cortisol levels.  -CBD increases cortisol release in healthy volunteers -Safety and pharmacokinetics of oral cannabidiol when administered concomitantly with intravenous fentanyl in humans.  -Essential Oil Inhalation on Blood Pressure and Salivary Cortisol Levels in Prehypertensive and Hypertensive Subjects -Blunting by chronic phosphatidylserine administration of the stress-induced activation of the hypothalamo-pituitary-adrenal axis in healthy men -Ben Greenfield's DUTCH test results

[pdf-embedder url="https://bengreenfieldfitness.com/wp-content/uploads/2016/04/ben.greenfield.dutch_.4-12-16.pdf"]

Do you have questions, comments, or feedback for Chris or I about the DUTCH test, cortisol or anything else we discuss in this episode? Leave your thoughts at BenGreenfieldFitness.com and one of us will reply, and click here to visit NourishBalanceThrive and use code BEN10 for a 10% discount on the testing and consulting Chris and I discuss in this episode.

May 17, 2016

I'm infatuated with getting a better body andmindbyusing special breathing techniques.

In previous podcasts and articles, I've describedeverythingfromrhythmic breathwork while runningandbicycling,to hyperoxygenation breathing, to fire breathing to hypoxic and apnea training and beyond. Andintoday'spodcast, I'm going to introduce you to anotherspecializedstyle ofbreathwork referred to Chi Kung - or QiGong.

My guest is Gary Daniels, a lifelong martialartist,formercompetitive boxer, and former elite amateur bicycleracerwith over100,000 logged miles and over 200 race starts.Garyspecializes intraining methods that have been designed tohonephysical skill andmental focus, and uses specificbreathingtechniques to extend timeto failure, increase overallcorecompetency, and achieve thehighest level of natural balanceforgreater efficiency in anyfield of endeavor. Gary aUSA-Cyclingcertified coach, formerBlack-Belt in Uechi Ryu karate,three timeFlorida AAU GoldenGloves competitor, NORBA expert crosscountrycyclist, Cat-3masters road racer, present coach of severalworldclass athletes,founder of HealthDefense training systems and writerforNextMotoChampion.com.

During our podcast episode, you'll discover:

-What exactly Qi Gong is...

-How you can "move" electricity throughoutyourbody...

-The link between Gary's work as anelectrician,acupunctureand Qi Gong...

-How to "breathe" through your handsandfeet...

-How your blood, biomarkers and biology respondtoQiGong...

-And much more!

Do you have questions, comments, or feedback aboutQiGong or anything else that Gary and I discuss? Leaveyourthoughtsat BenGreenfieldFitness.com andoneofus will reply.

May 14, 2016

Every morning I put about thirty tiny spirulina algae tablets on top of my morning smoothie. Then, in the evening, I often swallow another handful of tiny chlorella tablets to satiate my appetite. After that, I have to rinse out my mouth with water if I want my wife to kiss me, but it's all worth it because... ...regardless of whether you think that us land-dwelling creatures at some point evolved from ocean-dwelling life (a belief espoused by my previous podcast guest Jack Kruse to encourage people spend time in the cold and to eat more seafood), it can’t be denied that fish, turtles, and millions of other large and small inhabitants of water rely on one extremely dense nutrition source for sustenance of life… …algae – particularly from spirulina and chlorella sources. And (especially for vegans and vegetarians), it is the only way to get absorbable, brain-building DHA from a plant-based source. Chia seeds and flax seeds don't get converted into DHA. Algae has 40 vitamins and minerals, more protein then steak, more iron than liver, more calcium than milk, more chlorophyll than kale, more antioxidants than berries and provides so much steady energy and focus, that your performance improves all without chemicals, caffeine, sugar, gluten, soy, animal products or stomach distress. Algae is also an eco-friendly, sustainable crop that releases oxygen while it is growing, produces 100 times more protein per acre than beef and provides the safest, vegan, source of Omega 3. It is grown in fresh water tanks, not the ocean so it protects the ocean’s ecosystem too.

And there's only one calorie in a single tab. My guest on today's podcast is Catharine Arnston, and she puts my own algae consumption to shame, eating 75 pieces of chlorella and 75 pieces of spirulina every day. She holds an MBA from Western’s Ivey School of Business, and a BA in geography and economic development from Queen’s University. She is  a Board Certified Health Counselor from The Institute of Integrative Nutrition and a REIKI Master. She is also an algae expert and the CEO and Chief Scientific Officer of ENERGYbits, a sports nutrition company that sells algae in tablet form to athletes and consumers (click here and use code BEN to save 10% on any of their algae products).

Catharine founded ENERGYbits eight years ago after she became aware of the health and athletic benefits of a plant based diet. When she subsequently learned that algae was the most nutrient dense plant in the world and that Asians had been growing it and benefiting from it for fifty years, she made it her life mission to bring algae into the mainstream so others could benefit from this superfood too.

During our discussion, you'll discover:

-What exactly algae is...

-Which specific form of algae works best for pre or during workouts, and the appropriate hourly dosage...

-Which form of algae has the identical nutritional profile to mother's milk...

-The blue-green pigment in one specific form of algae that has been shown in research to enhance muscle recovery...

-Why, based on RNA and DNA content, sardines and algae are two of the most potent anti-aging foods on the face of the planet... 

-How chlorophyll allows the body to produce ATP, even in the absence of calories...

-Which type of algae acts as a natural source of sun protection and prevention of radiation damage...

-And much more!

Resources from this episode: -How To Eat Algae (The Ultimate Guide To Fueling With Spirulina And Chlorella). -Mother's Milk and ENERGYbits Spirulina Profile -Mother's Milk Amino Profile from Biological Chemistry -ENERGYbits Label with Amino Acid -Mothers Milk and ENERGYbits® Spirulina, Virtually the Same Nutritional Profile

Do you have questions, comments, or thoughts for Catharine or I about algae, spirulina, chlorella, or anything else algae related? Leave your thoughts at BenGreenfieldFitness.com and one of us will reply. 

You can also click here and use code BEN to save 10% on any of the algae products I personally use, including spirulina ENERGYbits and chlorella RECOVERYbits.

May 11, 2016

I first met today's podcast guest at a health conference four years ago. I happened to be sitting across the dinner table from him, and watched as he pulled out the mysterious leather satchel that I'd seen him carrying all weekend long. He opened the satchel to reveal tiny bottles of black oil, dropper bottles full of dark, green algae-like goo, mineral salts, and all kinds of other strange substances which he proceeded to use to "dress-up" his dinner.

Later, I learned his name - Ian Clark - and invited him on my podcast to talk about that green algae goo, which turned out to be marine phytoplankton. I also learned that back in 2004, at the age of 46, when he was hit with a series of life threatening health issues, obesity, and a prediction from physicians that he only had about two years left to live, Ian refused to accept life’s traditional circumstances and decided to pursue more natural methods of restoring perfect health.

Ian began traveling all over the world to discover strange, new health products while developing relationships with top labs and researchers in the fields of natural healing. Now operating out of a farm in Canada with his five sons and the support of an entire team of innovators at Activation Products Canada and Activation Germany, his company has become a significant manufacturer of unique products like magnesium spray, black seed oil, marine phytoplankton and much more.

In today's podcast with Ian, you'll discover:

-The genetic illness that nearly killed Ian back in 2004 and led to his journey of interest in natural healing...

-How you can personally "equip" your body to deal with mold and fungus (and the shocking link between mold, fungus and cancer)...

-How Ian has created his own micro-universe to heal his body...

-One specific pose you can hold for 30 minutes a day for two weeks to "reboot" your autonomic nervous system...

-The small exercise machine that Ian swears by and keeps in both his home and his office...

-A new form of fasting called "dry fasting"...

-What Ian uses as a "smart drug" to stay hyper-awake and alert...

-The reason Ian sprays his entire abdomen with magnesium prior to bed at night...

-Why Ian travels everywhere with a black leather bag, and what he keeps in it... -And much more!

Resources from this episode: -The Ultimate Superfood You've Probably Never Heard Of (previous phytoplankton podcast with Ian) -Activation Products -Dr. Simoncini mold/fungus -Tripping Over The Truth book on the metabolic theory -Fortis Construction -Concrobium mold control spray -Essential oils -Cold air diffuser -Dr. Stitler's website -Xiser Stairmaster -Dr. Filonov Dry Fasting resources

Do you have questions, comments or feedback for Ian or I? Leave your thoughts at BenGreenfieldFitness.com and one of us will reply.

May 7, 2016

Last month, I had the pleasure of visiting Kauai, Hawaii and hanging out with a few of the coolest couples on the face of the planet. One such couple was big-wave surfer Laird Hamilton and his wife, volleyball Olympian and fitness celebrity Gabby Reece. You can listen to my podcast interview with them here.

Another couple was James Sol Radina and Dr. Somer Nicole, who you get to meet in this podcast episode. Dr. Somer Nicole is a Doctor of Physical Therapy and specializes in CranioSacral Therapy, SomatoEmotional Release and is a Reiki Master/Teacher. She has teaches alignment-based Hatha Yoga and Kundalini Yoga, has been teaching Yoga since 2002 and travels internationally for workshops and retreats. She also creates personalized Yoga videos for clients, lives in Kauai and has created an online platform for Yoga, Meditation and holistic living you can access at www.YogaDoctors.TV. James Sol Radina, has been a podcast guest before in a special episode on CBD. He is CEO of EAD Labs, a co-founder of “The Science of Weed,” a documentary releasing in late 2016 that features over 40 of the top doctors and scientists on the subject of using cannabis for healing, has built a Hemp CBD product company that is the gold standard in the industry.

My time with James and Somer in Hawaii included some groundbreaking personal discoveries into how to use kundalini yoga, experimentation with psilocybin, more insight into the science of CBD and much more.

During our discussion, you'll discover:

-How Somer and James met...

-What Kundalini yoga actually is, and how it works from a scientific standpoint...

-The difference between Kundalini breathing and Wim Hof breathing...

-Why James does coconut oil pulling...

-How to decide what a custom yoga routine should look or feel like...

-Why James uses cannabidiol (CBD), and which forms he uses...

-The surprising use that Somer has discovered for CBD, specifically for women...

-Why James uses psilocybin micro-dosing...

-The proposed mechanism of action of psilocybin...

-What psilocybin can be "mixed" with to increase potency...

-And much more!

Resources from this episode: -Book "Tuning the Human Biofield: Healing with Vibrational Sound Therapy " -The movie "Neurons to Nirvana" -Earthrunner sandals -Ben's SmartDrugSmarts podcast episode on CBD -NatureCBD -Somer's custom yoga routines -My podcast episode with Wim Hof

Do you have questions, comments, or feedback about anything that James, Somer and I discuss in this episode? Leave your thoughts at BenGreenfieldFitness.com and one of us will reply. And remember to click here if you want to one of Somer's custom yoga routines at a $65 discount!

May 4, 2016

Sleep can be super confusing. I get lots of questions about it and have my own too...for example: Are there healthy substitutes for sunlight? What does it exactly mean to be a fast vs. a slow caffeine metabolizer? What's the ideal nap length? How can you limit the damage from a night shift? What's the ideal sleeping position? Should you use an alarm?

My guest on today's podcast is Shawn Stevenson just wrote the new book "Sleep Smarter: 21 Proven Tips to Sleep Your Way To a Better Body, Better Health and Bigger Success", and today we dig into plenty of detail on the topics he covers in this book, which I highly recommend as a comprehensive sleep resource.

Shawn is a graduate of The University of Missouri - St. Louis, where he studied business, biology and kinesiology, and went on to be the founder of Advanced Integrative Health Alliance, a company that provides wellness services for individuals and organizations worldwide.

Shawn has been featured in Entrepreneur magazine, Men's Health magazine, ESPN, FOX News, and many other media outlets. He is also a frequent keynote speaker for numerous organizations, universities, and conferences - all with outstanding reviews.

To learn more about Shawn visit TheModelHealthShow.com.

During our discussion, you'll discover: -How using natural medicine to rebuild his spine bones made Shawn want to write a book about sleep... -How Shawn and I differ in the ways we quantify and track sleep... -Whether there are sunlight substitutes you can use instead of sunlight... -How to measure your UVA vs. UVB exposure... -The difference between blue-light boxes, in-ear photo therapy and intranasal therapy... -How many sleep cycles you should get each night... -What Shawn thinks about the effect of caffeine on sleep if one is genetically tested and found to be a fast caffeine metabolizer... -Shawn's top tips for people who have to work graveyard or night shifts to avoid the metabolic issues that can arise with circadian rhythm disruptions... -The surprising link between gut bacteria and sleep... -Whether morning vs. evening exercise is best for sleep... -Shawn's thoughts on optimal nap time, and if you really need to limit your naps to less than 60 minutes... -What the ideal sleeping position is... -Why you should use black-out curtains and sleep masks even though your ancestors or "caveman" didn't... -The best type of alarm to use to optimize your sleep cycles... -And much more!

Resources from this episode: -What You Need To Know About Stem Cells previous podcast episode with Shawn -The OURA ring and HRV Ben uses for sleep tracking (and other sleep cycle tips) -How to use light to "hack" your sleep cycles -Intranasal light therapy -Apps to measure your UVA/UVB index -My podcast with sleep coach Nick Littlehales -The Sleep Cocktail supplement -Dr J. Sleep Solution pillow

Do you have questions, comments, or feedback for Shawn or I about what we discuss in this episode? Leave your thoughts at BenGreenfieldFitness.com and one of us will reply, and be sure to check out Shawn's book Sleep Smarter: 21 Proven Tips to Sleep Your Way To a Better Body, Better Health and Bigger Success.

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