At a health conference, two years ago, I met a giant, 6'5" basketball player - a beast of man - who swore that his entire fitness routine was comprised of yoga and basketball.
I scoffed at this, swearing that the guy must be sneaking away to the gym to hoist a barbell or do explosive plyometrics... ...but then, just a few months later, I met another guy (a very ripped and athletic guy) at a different health conference, and this guy - named Dean Pohlman - completely destroyed me in an obstacle course competition, then informed me afterwards that his training primarily consisted of... ...you guessed it: yoga. So as you can imagine, I was somewhat intrigued with how one could use yoga to do things like maintain a very aesthetic body and build athleticism, and I had Dean on a podcast episode called "How To Get Ripped With Yoga".
That episode was so popular and helped so many people get fit with Dean's special flavor of yoga, that I decided to get Dean back on today's episode to talk yoga, mobility, athleticism, and much more! Dean is the founder of Man Flow Yoga, a fitness-centric style of yoga dedicating to helping anybody who wants to get ripped with yoga to not just get ripped, but to also get massive increases in their flexibility, core strength, endurance, balance, and bodily awareness. It’s basically yoga for people that want the physical benefits without the lifestyle change of becoming a hippie. You hold the postures much longer, more emphasis is placed on technique (instead of the spiritual), and the workouts are more catered to the physical needs of guys (although his workouts are equally accessible to women). Dean was a former collegiate-lacrosse player when he discovered the potential that yoga had to help improve physical fitness for athletes. He rejected the traditional approach to yoga, however, and in 2013 created a brand of yoga that catered to the more physical fitness-inclined individual. He is the author of the #1 bestselling Yoga Basics for Men eBook, and he has been featured in the Huffington Post, Fox 13 Tampa News, Austin KXAN News, Ben Greenfield Fitness (of course!), and many more top-ranked podcasts.
During our discussion, you'll discover: -The five things Dean does every morning to create a perfect day... -The one breakfast Dean has every morning, 365 days a year... -What happens when you hold a pose in yoga for 60-90 seconds instead of the standard 10-30 seconds... -Why yoga will create a muscular imbalance in your back and shoulders, and what you can do about it... -How to develop power and brute strength with yoga... -Why Dean doesn't get into the spiritual side of yoga much, and my disagreement with Dean on this... -Why yoga doesn't increase your mobility, and what you can do about it... -Dean's top tool he uses to quickly remove muscle knots... -How Dean uses his elbow and other body parts to massage himself prior to yoga... -My crazy home massage routine that includes infrared, wholetones music, CBD, ayurvedic oils and more... -Why you should push the "reboot" button on your body each year (and how to do it)... -And much more!
Resources from this episode: -How To Get Ripped With Yoga podcast with Dean. -Dean's ManFlowYoga program -Dean's Mobility Project (use code “greenfield25” for 25% discount) -Miracle Morning -CILTEP -Ben's new "Foundation" based morning routine -Brain Octane -Ben's Pau d' Arco bark tea article -Venom Suspension Straps for yoga -Neuromass book -The Kundalini yoga routine that Ben does twice per week -The KnotOut muscle adhesion tools -Ben's metabolic mobility routine video -The BioMat -NatureCBD -Wholetones music
Do you have questions, comments or feedback for Dean or me? Leave your thoughts at BenGreenfieldFitness.com and one of us will reply!
Quick question: when was the last time you listened to music? Or white noise? Or “binaural beats”? Or any other form of audio?
And did you ever give any thought to the frequency of the actual wavelengths of sound contained within that audio? Until recently, I didn’t. I had no clue that frequencies of sound, frequencies of music, and even the frequencies of the piano that my kids practice each day or the guitar and ukelele that I practice each day can actually affect cognitive function, heart health, liver, kidneys, digestion, libido, mood and much, much more.
But at a recent health summit, someone handed me a book called “The Sound Of Healing”, written by author Michael Tyrrell…along with a handful of CD’s that Michael had recorded. These CD’s, called "Wholetones" are described as music that "heals, repairs, and protects against disease." So, skeptical but curious, I sat down and read the entire Sound Of Healing book, and I began occasionally listening to the CD’s while driving, while getting a massage, while sitting in my sauna, etc. Every time I finished a CD, I had such a unique feeling of elation and satisfaction after listening, I downloaded a digital tuning app and retuned my guitar and my ukelele to the “frequencies” Michael described in the book. This may all seem a bit “woo-woo”, but it made a huge difference in the ability of a song to make me feel uplifted and full of positive energy as I played it.
I managed to get Michael on today’s podcast, and during our discussion you’ll discover:
-Why the music and sound you listen to every day is not tuned the right way and can actually be destroying organ function... -How sound frequencies affect the human body, water, plants and more... -How to "re-tune" music and sound to heal organs and provide therapy to the body... -How to combine light and sound to de-stress your body... -Why digital sound from CD's and mp3's are not as good as analog sound from things like vinyl albums, and what you can do about it if you don't want to buy a vinyl record turntable... -The best way to use the sound to heal your body and to target specific organ systems... -What Michael thinks about the use of tuning forks as vibrational sound therapy... -How can a musician "re-tune" their instrument to the correct frequency... -And much more...
Resources from this episode: -The WholeTones Healing CD's -The Sound Of Healing book -Digital tuning device -The fluoride "deception" conspiracy podcast I recorded -The Biomat device -Royal Rife -DETA electromagnetic bioresonance devices -DELTASleeper device -Earthpulse device -SADIE recording software -Tuning the Human Biofield book (tuning fork therapy)
Do you have questions, comments or feedback for Michael or me? Leave your thoughts at BenGreenfieldFitness.com and one of us will reply.
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Jesse Itzler only eats fruit until noon, runs hundreds of miles at a time and lives a completely "out of the box" life - while claiming that he does not actually indeed even have a box.
Jesse cofounded Marquis Jet, the world’s largest prepaid private jet card company in 2001, which he and his partner sold to Berkshire Hathaway/NetJets. He then partnered with Zico Coconut Water, which he sold to The Coca-Cola Company in 2013. He is a former rapper on MTV and he produced and sang both the NBA’s Emmy Award-winning I Love This Game music campaign and the popular New York Knicks anthem Go NY Go. Itzler is also the author of the best selling book Living With A Seal. When he is not out training for his next 100 mile run or being a dad to his four kids, Jesse can be found at the NBA’s Atlanta Hawks games, where he is an owner of the team. He is married to Spanx founder Sara Blakely and the couple and their 4 children live in Atlanta, Georgia.
During our discussion, you'll discover:
-How Jesse met a crazy Navy SEAL at an ultrarunning event
-a guy who pushed through the race with kidney failure and broken foot bones while eating crackers and bread...
-Jesse's experience attempting to perform 100 pullups as a skinny runner...
-The crazy things that ensued when a Navy SEAL crashed in Jesse's living room for 31 days...
-Why Jesse ran 4 miles every 4 hours for 48 hours...
-What it means when Jesse says "when you're done you're only 40% done"...
-Why Jesse waits until noon to eat anything except fruit...
-And much more...
Resources from this episode: -Fit For Life by Harvey Diamond -Living With A Seal Do you have questions, comments or feedback for Jesse Itzler or me? Leave your thoughts at BenGreenfieldFitness.com and one of us will reply!
Muscle is not for bodybuilders anymore. Instead muscle (not the big, bulky stuff, but the tight, toned lean stuff) is now heavily correlated with everything from anti-aging to cognitive performance to metabolism and beyond. So it's pretty darn important, even if you have no desire to strut in a Speedo on muscle beach.
But have you ever wondered how fast you lose muscle when you stop working out? How about how muscle you can expect to lose when you age? The best way to maintain muscle? From cutting-edge NASA research on maintaining maximum muscle as you age to the surprising nutrients that have been proven by science to keep muscle on your body as long as possible, you're about to discover all these answers and much more in today's podcast. My guest in today's episode, Alex James Ritson, is currently finalizing a Master's degree in Sport and Exercise Nutrition at Middlesex University in London, is co-owner of Lean Body Performance, an online nutrition and training coaching company and is very well-versed in a particular area of interest that he has: how protein intake affects lean muscle preservation. During our discussion, you'll discover:
Resources from this episode: -Compex for electronic stimulation 10-15 minutes per day -Kaatsu occlusion training -2-3g leucine per day -10-20g essential amino acids per day -10g creatine monohydrate per day -3g HMB per day -800-1000IU Vitamin D3 per day -3g fish oil per day -Infrared sauna -This article on a new NASA exercise device for muscle maintenance -Live strong and prosper: the importance of skeletal muscle strength for healthy ageing. -Nutritional strategies to attenuate muscle disuse atrophy. -Essential amino acid and carbohydrate supplementation ameliorates muscle protein loss in humans during 28 days bedrest. -Influence of concurrent exercise or nutrition countermeasures on thigh and calf muscle size and function during 60 days of bed rest in women. -Case-Study: Muscle Atrophy and Hypertrophy in a Premier League Soccer Player During Rehabilitation From ACL Injury. -Fish oil supplementation suppresses resistance exercise and feeding‐induced increases in anabolic signaling without affecting myofibrillar protein synthesis in young men. -Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans. -Effect of β-hydroxy-β-methylbutyrate (HMB) on lean body mass during 10 days of bed rest in older adults.
Do you have questions, comments or feedback for Alex or me? Leave your thoughts at BenGreenfieldFitness.com and one of us will reply!
July 19, 2016 Podcast: 356: How Long Does It Take Muscles To Recover, Should You Stretch During Weight Training, Which Form Of Creatine Is Best & Much More. NEW! Click here for the official BenGreenfieldFitness calendar of events. Have a podcast question for Ben? Click the tab on the right (or go to SpeakPipe), use the Contact button on the app, call 1-877-209-9439, or use the “Ask Ben” form at the bottom of this page.
This podcast is brought to you by: -FitLife: Use discount code BEN for 20% off anything! -Onnit: Go to onnit.com/Ben10 for 10% off supplements and foods and onnit.com/Ben5 for 5% off fitness equipment. -Harry's: Enter code BEN at checkout to get $5 off and help support the show. -Click here to follow Ben on Snapchat, and get ready for some epic stories on his morning, daily and evening routine! What did you miss this week? A clay mask, a park workout, a morning routine change-up, an epic post-race salad and more. NEW! Click here for the official BenGreenfieldFitness calendar. August 6, 2016: Join Ben for the Portland Spartan Sprint and 4 hr Hurricane Heat. Click here to sign up! August 11-13, 2016: Ben is speaking at the Ancestral Health Symposium (AHS) in Boulder, Colorado. AHS is a historic three-day event created to unite the ancestral health movement and to foster collaboration among scientists, health professionals, and laypersons who study and communicate about health from an evolutionary perspective to develop solutions to our health challenges. Click here to learn more or to register now. Grab this Official Ben Greenfield Fitness Gear package that comes with a tech shirt, a beanie and a water bottle. And of course, 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!
As compiled, deciphered, edited and sometimes read by Rachel Browne, the Podcast Sidekick.
Jack says: How long does it take your muscles to fully recover after a weight training session? He currently does hard sessions 2-3x/week and wants to know if he's over training. He only gives his body 3 days rest before the next training session - is this enough time to allow his muscles to recover?
Larissa says: Is she wrong to be stretching each muscle group after she works them out with weights? She feels compelled to do this naturally and it feels amazing, but she noticed at the gym there's no stretching area and none of the giant guys working out around me stretch ever. Also, heavy cardio makes her gain weight. She's assuming its water. Is this always going to happen?
Kyle says: He's a huge fan of the podcast. For kyphosis, what are some really good exercises or treatments? He has a tendency to hunch and he tries to catch himself. He often puts his arms out to his side and puts his thumbs outwards - just always trying to correct his posture. He knows there's the sitting solution but he's wondering if there's any exercises or in-home treatments he can do. He's heard of things such as laying on a hardwood floor for minutes at a time, do you have any other suggestions?
Paul says: He's been taking 5g creatine for a couple of years for the cognitive and hormal benefits you've talked about on the podcast many times. The form he's been taking is the type you recommend, micronised creatine monohydrate. However he recently heard that creatine monohydrate needs to be periodically cycled out of the body due to the build up of waste products creatinine in the blood stream. Is this something he should be concerned with and would you recommend switching to a creatine HCL which supposedly does not cause a creatinine build up and is also supposed to be more bio-available requiring about half the normal dosage?
<strong>Meet Jon Call, who calls himself "Jujimufu", and is also known as The Anabolic Acrobat. The 29-year-old, 5-foot-11 beast weighs in at 230 pounds. He frequently posts videos like the one below to his <a href="https://www.instagram.com/jujimufu/?hl=en" target="_blank">Instagram</a> and <a href="https://www.youtube.com/user/trickstutorials" target="_blank">YouTube</a> channels, videos showing him accomplishing unthinkable, insane and entertaining feats that combine extreme strength with extreme flexibility…</strong>
<iframe src="https://www.youtube.com/embed/Vho4JuAER9o" width="571" height="351" frameborder="0" allowfullscreen="allowfullscreen"></iframe>
<a href="https://www.instagram.com/p/2_gesOscgD/" target="_blank">One caption on his Instagram page</a> reads that his weekly meal prep includes..."10 lbs chicken. 8 lbs beef liver. 2 lbs cod fish. 20 hardboiled egg whites. 48 oz pasteurized egg whites. 9 whole eggs. 2 bags spinach. 5 lb broccoli. 2 bellpepper. 3 large onions. 1 bulb garlic. 2 avocado. 3 jalapenos. 10 lbs potatoes. 12 cup rice (before cooking)..."
<em>He's been featured on America's Got Talent hoisting supermodels overhead. </em>
<em>He takes hot baths in giant vats of smart-drug infused coffee. </em>
<em>He does weighted barbell splits with hundred of pounds overhead.</em>
<strong>And today, we're going to find out what makes this guy tick. During our discussion, you'll discover...</strong>
<em>-The surprising story of why Jon Call calls himself Jujimufu...</em>
<em>-How Jujimufu transitioned from a super skinny kid who could barely do a backflip to being a ripped bodybuilder...</em>
<em>-How Jujimufu maintains as much muscle mass as possible while still training for acrobatic performance...</em>
<em>-The nitty-gritty details of Jujimufu's diet...</em>
<em>-Which exercise Jujimufu does to keep his arms from shrinking...</em>
<em>-Jujimufu's top 3 supplements, and which specific supplement he "mega-doses" on...</em>
<em>-Jon's top tricks for gaining flexibility as fast as possible...</em>
<em>-And much more!</em>
<strong>Resources from this episode:</strong>
-<a href="https://www.instagram.com/jujimufu" target="_blank">JujiMufu's Instagram page</a>
-<a href="https://www.youtube.com/watch?v=33I7702WAFQ" target="_blank">JujiMufu on America's Got Talent</a>
-<a href="http://acrobolix.com/" target="_blank">Acrobolix website</a>
-<a href="http://www.kimerakoffee.com" target="_blank">Kimera Koffee (use 10% discount code BEN)</a>
-<a href="http://gymnastics.about.com/video/Tips-for-Spotting-a-Back-Flip.htm" target="_blank">How To Spot A Backflip video</a>
-<a href="http://amzn.to/2a32rN6" target="_blank">Carlson's liquid fish oil</a>
-<a href="http://amzn.to/29zroBb" target="_blank">High dose melatonin</a>
-<a href="http://www.bengreenfieldfitness.com/cbd" target="_blank">NatureCBD</a>
-<a href="http://amzn.to/29Kfkwg" target="_blank">Bamboo coffee filters</a>
-<a href="http://amzn.to/2a34sbK" target="_blank">Breatheright strip</a>
-<a href="http://amzn.to/29KfWCn" target="_blank">Rhinomed turbine nasal dilator</a>
<strong>Do you have questions, comments or feedback for Jujimufu or me? Leave your thoughts at BenGreenfieldFitness.com and one of us will reply!</strong>
July 13, 2016 Podcast: 355: Building Muscle With Body Weight Exercise, Why You Get Hungry, How To Detox Your Liver & More. NEW! Click here for the official BenGreenfieldFitness calendar of events. Have a podcast question for Ben? Click the tab on the right (or go to SpeakPipe), use the Contact button on the app, call 1-877-209-9439, or use the “Ask Ben” form at the bottom of this page.
This podcast is brought to you by: -Kimera Koffee. Check out the GoPro giveaway from Kimera at BenGreenfieldFitness.com/kimeragiveaway! Use code BEN to save 10%. Kimera Koffee is finally available in Australia through the distributor OptimOz! -Pavlok wearable habit breaking device. Visit BenGreenfieldFitness.com/pavlok.Coupon 'BEN10' for 10% off. -Earthrunners earthing sandals. At BenGreenfieldFitness.com/EarthRunners use code BEN10 for 10% off. -Click here to follow Ben on Snapchat, and get ready for some epic stories on his morning, daily and evening routine! What did you miss this week? A clay mask, a park workout, a morning routine change-up, an epic post-race salad and more. NEW! Click here for the official BenGreenfieldFitness calendar. August 6, 2016: Join Ben for the Portland Spartan Sprint and 4 hr Hurricane Heat. Click here to sign up! August 11-13, 2016: Ben is speaking at the Ancestral Health Symposium (AHS) in Boulder, Colorado. AHS is a historic three-day event created to unite the ancestral health movement and to foster collaboration among scientists, health professionals, and laypersons who study and communicate about health from an evolutionary perspective to develop solutions to our health challenges. Click here to learn more or to register now. Grab this Official Ben Greenfield Fitness Gear package that comes with a tech shirt, a beanie and a water bottle. And of course, 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!
As compiled, deciphered, edited and sometimes read by Rachel Browne, the Podcast Sidekick.
Preston says: He's been seeing a personal trainer for the last month for his IT band and hamstring, they're very tight, he's 28 and never been able to touch his toes. For the last month they've been doing ridiculous stretches, but now his PT is beginning to use Gua Sha - the Chinese practice where they get inside your ligaments and scrape our whatever is built up to get blood flowing. Is muscle scraping good or is it woo woo?
Michelle says: She's from upstate New York, and she's wondering about liver cleanses. She's been seeing on YouTube that folks have been drinking a concoction of olive oil and lemon juice, then having a bowl movement where stones come out of their body that are supposed to be from their liver. It sounds like a cool way to purge toxins from you liver but she wants to get your thoughts to see if its safe or not?
Ross says: He's wondering what you think of stem cell therapy for treatment of injuries instead of surgery? Traditional doctors only seem to be interested in surgery and don't place much stock at all in the stem cell therapy, and the stem cell guys think stem cells are the way of the future. Regenics is the particular therapy he's thinking about, to repair articular cartilage damage in his knee, and he's wondering what you think?
Karen says: She's an ultra purist for what she puts in and on your body, as she knows you are too. She's never heard anyone address tattoos and injecting ink into the body. Is it harmful, is it not? Do you think we'll find out in 20 years that it is? She would love to hear your response!
I recently watched a fascinating video about sports technology in which Dr. Mounir Zok, who is the Director of Technology and Innovation for the U.S. Olympic Committee, delves into everything from electronic tattoos that read body signals to contact lenses that analyze fluid in the eyes for instant self-quantification.
In other words, this guy is the nerd who biohacks the jocks. Dr. Zok, who holds a Ph.D. in Biomedical Engineering, plays an instrumental and strategic role in bringing emerging technologies to Team USA. He is responsible for championing, setting up and running high-performance technology programs that increase the medaling chances of Team USA athletes at the future Olympic and Paralympic Games, including wearable technology, smart textiles and fabric, Internet of Things (IoT), and artificial intelligence and cognitive computing. And Dr. Zok is fluent in four languages. So he is officially one. Smart. Cookie.
In today's episode, we take a deep dive into the realm of advanced self-quantification techniques for athletes. During our discussion, you'll discover:
-How Dr. Zok measures the oxygen levels in his muscles...
-Why sweat and tears are the new goldmine in self-quantification...
-How an electronic, biodegradeable tattoo can be used to detect muscle and nervous system activity...
-The fascinating emergence of new contact lenses for analyzing fluids in the eye... -Socks that can measure your blood lactate levels...
-Headbands that can prime the motor cortex for enhanced performance...
-How the US Women's Track Cycling team is using artificial intelligence to enhance training...
-How to strike a balance between the fine art and the nitty-gritty science of reading the body...
-Whether you need to be concerned exposure to excessive bluetooth or wifi radiation from self-quantification devices...
-And much more...
Do you have questions, comments or feedback for Dr. Zok or me? Leave your thoughts at BenGreenfieldFitness.com and one of us will reply!
Note: There is a special addendum at the end of this podcast episode in which Ben mentions the book "Ego Is The Enemy", this sermon on Time & Resources by a man named Toby Sumpter and the practice of iridology. Last month, I released the podcast episode entitled "Why Is My Cortisol High Even Though I’m Doing Everything Right? Hidden Causes Of High Cortisol, The DUTCH Test & More!".
In that episode with fellow podcaster and health consultant Chris Kelly, we delved into the mystery of why cortisol can be so high in someone such as myself who sleeps well, does meditation, yoga, and lives a relatively stress-free life. It was a fascinating, extremely popular episode, but created just as many questions as it answered about what really causes high cortisol in people, and whether it's something you even need to worry about in the first place!
To delve into the cortisol mystery more, after that episode, Chris Kelly introduced me to Dr. Bryan Walsh, a naturopathic doctor from Maryland, with an amazing series of WellnessFX lab testing interpretation videos on YouTube. Dr. Walsh has an extremely sharp mind, an extensive fitness background, a degree in naturopathic medicine, and a host of additional training and certifications. His wife is a naturopath too, so his children are probably some of the healthiest on the planet. When tough cases or head-scratching lab results arise, Dr. Walsh turns from mild-mannered dad and husband into forensic physiologist, pulling out his microscope to analyze blood, saliva, urine, lifestyle and whatever else he has to, in order to solve the medical mystery. Dr. Walsh ran an extensive series of follow-up lab tests on me, primarily through the laboratory testing services of another functional medicine practitioner - a chiropractor in Atlanta, Georgia named Dr. Brady Hurst. At his company, TrueHealthLabs, Dr. Hurst uses advanced laboratory tools to uncover hidden dysfunctions and uses primarily drugless treatment plans to restore those dysfunctions. TrueHealthLabs has a number of direct-to-consumer tests that are not traditional lab tests and can instead be custom panels that a doctor or patient can order. They even offer some functional lab testing in Europe.
In this episode, Dr. Brady Hurst, Dr. Bryan Walsh and I completely geek out on the high cortisol lab testing results and during our discussion, you'll discover: -The secret ingredients the green morning smoothie that Dr. Bryan gives to his young children... -How to keep your morning green smoothie from getting oxidized or damaged by the blender... -The seven stage home filtration process Dr. Brady uses to filter his water... -The very first additional hormone you should test for if you find out your cortisol is high... -The best lab panel to look at whether or not your body is actually producing adequate antioxidants... -When high HDL (commonly known as good cholesterol) can actually be a bad thing... -How high cortisol down-regulates your metabolism and your insulin sensitivity and puts your body into fat storage mode... -Why thyroid replacement medications or natural thyroid supplements rarely work to fix the thyroid... -When you don't need to actually worry about high liver enzymes on a blood lab test... -The hidden laboratory marker that can tell you if you need to be consuming more sea salt and minerals... -How to tell if your body has excess oxidative stress, and what you can do about it... -And much more!
Resources from this episode: -iSpring Reverse Osmosis filter -Apex Energetics supplements that Dr. Brady uses -Liposomal glutathione -Article: How To Biohack Your Green Smoothie (And Can High Speed Blenders Really Damage Your Food?) -DUTCH Urine Steroid Hormone Profile -Ben Greenfield’s DUTCH test results -TrueHealthLabs Oxidative Stress Profile -Ben Greenfield's Oxidative Stress Profile results -TrueHealthLabs Custom Lab Testing - Ben tested the following: a. NMR Lipoprofile b. Oxidized LDL c. ACTH, cortisol, and aldosterone d. LH, FSH e. Free and total testosterone f. Prolactin g. C-peptide -Ben Greenfield's TrueHealthLabs Custom Lab Testing results Extra Notes: After our call, in a flurry of e-mails, Dr. Walsh also recommended the following follow up tests:
Do you have questions, comments or feedback for Dr. Brady Hurst from TrueHealthLabs, Dr. Bryan Walsh or Ben Greenfield? Leave your thoughts at BenGreenfieldFitness.com and one of us will reply!