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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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Aug 17, 2016

August 10, 2016 Podcast: 358: Muscle Cramping, Calorie & Carb Cycling, Gene Splicing, Fixing Altitude Sickness & 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.

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News Flashes:

You can receive these News Flashes (and more) every single day, if you follow Ben on Twitter.com/BenGreenfield, Instagram.com/BenGreenfieldFitness, Facebook.com/BGFitness and Google+.

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Special Announcements:

This podcast is brought to you by: -FitLife: Use discount code BEN for 20% off anything! -FourSigmatic Foods: use coupon "bengreenfield" for 15% off any mushroom blends. -Harrys.com: Use $5 discount code BEN on anything at Harrys Shaving. -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. Nov 17-18, 2016: Ben is speaking at the Biohacker's Summit in Helsinki, Finland. Discover the latest in wearables, internet of things, digital health, and mobile apps to increase performance, be healthier, stay fit, and get more done. Learn about taking food, preparation, cooking, and eating to the next level with the latest science and kitchen chemistry. Even delve into implanted chips, gene therapy, bionic arms, biometric shirts, robotic assistants, and virtual reality. Two days with an amazing crowd and a closing party with upgraded DJs to talk about. Click here to get in now at a 40% discount. Nov 11-14, 2016: Ben is speaking at this year's Wise Traditions on real food to enhance physical and mental performance. If you're an athlete, this is the talk for you! Click here to sign up. Did you miss the weekend podcast episode with Dr Chutkan? It was a must-listen – titled “The Gut Super Special: Eating Camel Poop, Weird Constipation Causes, Pig Whipworms & More: How to Banish Bloat, Fix Your Microbiome & Reboot Your Gut”. Click here to listen now or download for later! 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! screenshot_1372

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Listener Q&A:

As compiled, deciphered, edited and sometimes read by Rachel Browne, the Podcast Sidekick.

Natural Remedies For Altitude Sickness

Jenny says: She's from Indiana. She's a fit and active 52 year old woman that lives 500ft above sea level. Her husband and her are planning a backpacking trip to Yellowstone this fall and she'll be hiking at 6000ft - 8000. Her concern is elevation sickness. She's snow skied out west before and she's experienced that horrible that headache and nausea feeling that comes with it and she's wondering if you have any tips for how to avoid altitude sickness and get used to working out?

In my response, I recommend: -Garlic/lavender/clove essential oils -Gingko Biloba -TianChi -Coca leaves

Everything You Need To Know About Muscle Cramping

Rachel says: She's from Sydney and she loves the podcast and thanks for everything you do. Her question relates to muscle cramps. Her husband gets terrible cramps and they can occur at any time, like during runs over 12K and during the day, but they mostly occur at night. He takes magnesium and camp bark formula two times per day and magnesium forte. They've tried so many things but nothing seems to work. He rolls, stretches, doesn't relax etc, his mum had this issue and they both have blue feet. She may well have missed something you've already written about it but she can't find it.

In my response, I recommend: -This podcast on muscle cramping

How To Cycle Your Calories & Carbs

Jeff says: Question about fat burn and calories deficit. He generally stays in fat burn and eats pretty healthy. He's wondering if he works out everyday and he's anywhere between 500-1000 cal deficit is that safe and OK to do, how long of a time period can he go that way? He only has 5-10 pounds to lose but he's really working on endurance, muscle strength and so forth.

In my response, I recommend: -GetFitGuy.com

The 5 Best Books For Power & Strength

Jason says: He's a police officer in Albury and he's looking to start reading books on function strength for policing, he's looking to gain power and strength. What books would you recommend for that?

In my response, I recommend: -Starting Strength -Mass Made Simple -Neuromass -Naked Warrior -MILO Strength

 

Aug 13, 2016

My guest on today's podcast, Ryan Munsey, is a former fitness model and gym-owner-turned writer, speaker, and biohacker. He's a mental and physical performance specialist with a degree in Food Science & Human Nutrition from Clemson University, and a wealth of knowledge on topics such as smart drugs, lucid dreaming, unconventional strength training and cardiovascular training techniques, and dirty secrets in the supplement industry. Ryan is also the Chief Optimizer at Natural Stacks and host of the Optimal Performance Podcast.

During our discussion, you'll discover:

-Why Ryan thinks most people shouldn't eat breakfast...[6:10]

-The strange and shocking history of corn flakes...[20:50]

-How to "hack" yourself into a state of lucid dreaming...[22:20]

-How Ryan uses resistance bands to get strength breakthrough...[31:00]

-The concept of something called "Hurricane training" for a huge boost in cardiovascular fitness...[39:24]

-How Ryan stays lean when he can't workout... [45:45]

-Ryan's unique personal "smart drug" stack that he uses...[53:00]

-Why you should use caution when you see the word "proprietary" on a supplement label (and other dirty secrets of the supplements industry)...[62:10]

-And much more!

Resources from this episode: -Ryan's article on why he skips breakfastr -The strange and shocking history of why corn flakes were invented -Ryan's podcast interview on lucid dreaming -Galantamine for lucid dreaming -CBD oil vs. Rick Simpson's oil -Rogue monster resistance bands -Ryan's article on Hurricane Training -Martin Rooney's Cardio Workouts for Warriors book -Bulletproof Instamix -The Longecity forum -How To Make Your Own Smart Drugs -Top 10 dirty secrets of the supplement industry -Natural Stacks (for CILTEP, etc.) (use 15% discount code BEN15 on anything)

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

Aug 10, 2016

In the beginning of this episode, I mention "Michael Phelps cupping" and what the research really says about whether cupping does or does not work, and also mention a new study on 20-25% gains in lean muscle gain, strength and power, and this HMB-ATP stack that uses exactly what they used in the study (use 50% discount code BEN50).

When it comes to healing your gut, getting rid of bloat and constipation, changing your gastrointestinal bacteria or any other digestive topic, I consider Dr. Robynne Chutkan to be one of the smartest women on the face of planet.

She is on faculty at Georgetown University and founder of the Digestive Center for Women, and she is author of not one, not two, but three books that focus on her primary philosophy: healing your body from the inside out. So basically, she really loves talking about poop. Her latest book, The Microbiome Solution, is a deep dive into how and why some of our modern day living is actually causing more problems than we realized to the tiny microbes that keep us happy and healthy– household cleaners, air conditioning, processed food. In that book, she talks about eating poop, timing your probiotics, getting a dog to lick your face, eating dirt and more. In her other book, The Bloat Cure, she looks at less of the science and more at the practical nature of our bloated bellies, talking about how bloat isn’t just bad Chinese food, but also things like codeine in cough syrup and dehydration and birth control pills and GMOs.

During today's episode, you'll discover what I learned from reading both these books, and much more, including:

-How Dr. Chutkan can actually "smell" gut issues with her patients...[16:25]

-What it means if your sweat smells funky...[21:00]

-What pig whipworms and hookworms have to do with getting a healthier gut...[24:30]

-Why the Bedouin tribe eats camel feces when they have gut issues...[34:00]

-Why the "poop pills" everyone seems to be talking about don't work...[52:50]

-Which common musculoskeletal imbalance can cause constipation, no matter how healthy you eat...[55:56]

-Why your medications and supplements may be making you constipated, and what you can do about it...[62:30]

-How wine can be either good or bad for your microbiome, depending on when you drink the wine...[67:45]

-The best time of day to take probiotics if you are also taking antibiotics...[69:30]

-Beans cause bloat for lots of people, you'll discover one special ingredient you can add to them to keep this from happening...[72:55]

-And much more...

Resources from this episode: -The Microbiome Solution: A Radical New Way to Heal Your Body from the Inside Out -The Bloat Cure: 101 Natural Solutions for Real and Lasting Relief -3 day "poop panel" to test your gut -Openbiome for fecal transplants -"How To Poop The Right Way" article -NatureCleanse  

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

Aug 6, 2016

When it comes to plant based medicine, my guest on today's podcast is widely considered to be a groudbreaking pioneer. His name is Dennis McKenna.

Dennis's research - spanning back to the 1970's - has focused on the interdisciplinary study of Amazonian ethnopharmacology and plant hallucinogens. During the early 1970's, he developed a technique for cultivating psilocybin mushrooms with his brother Terence McKenna and they later published what they had learned in a book entitled Psilocybin - Magic Mushroom Grower's Guide. Dennis has conducted extensive ethnobotanical fieldwork in the Peruvian, Colombian, and Brasilian Amazon. His doctoral research (University of British Columbia, 1984) focused on the ethnopharmacology of ayahuasca and oo-koo-he, two tryptamine-based hallucinogens used by indigenous peoples in the Northwest Amazon. He is a founding board member of the Heffter Research Institute, and was a key organizer and participant in the Hoasca Project, the first biomedical investigation of ayahuasca used by the UDV, a Brazilian religious group. He is currently Assistant Professor in the Center for Spirituality and Healing at the University of Minnesota.

During our discussion, you'll discover: -The strange magazine, still published, that Dennis's father used to read - a magazine that first got Dennis interested in the "paranormal" and psychedelics... -How DMT works, and ways that you can induce the same psychedelic sensation that DMT induces without actually using something like ayahuasca... -Ways that you can induce deep sleep without relying upon compounds such as valium or ambien... -Why one common spice that you can find on the counter at Starbucks can send you on a hallucinogenic trip... -The difference between an ayahuasca experience in rural South America vs. an urban New York loft... -Why Silicone Valley is obsessed with LSD microdosing as a creativity-enhancing "smart drug"... -How psilocybin works to enhance your connection with nature and how you may be able to activate this via other mechanisms... -How one can safely "source" these kind of plant-based medicines in their local community... -And much more...

Resources from this episode: -Fate magazine -Deltasleeper device -10 ways to activate the pineal gland -The ajna light -Passionflower extract -Nutmeg essential oil -Kava kava extract -Syrian rue extract -Hefter.org and MAPS.org -Ayaadvisor.org -LSD Microdosing: The New Job Enhancer In Silicon Valley And Beyond? -Pre-frontal cortex tapping -erowid.org for online drug information -Alexendra Tannous's Sound Meditation video -The WholeTones Sound of Healing CD's -Psilocybin - Magic Mushroom Grower's Guide -The Invisible Landscape: Mind, Hallucinogens, and the I Ching -The Brotherhood of the Screaming Abyss -Botanical Medicines: The Desk Reference for Major Herbal Supplements

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

Aug 3, 2016

August 3, 2016 Podcast: 357: The Great Olive Oil Hoax, Warrior vs. Worrier Gene, Maintaining Muscle During Endurance Exercise, The Ultimate Guide To Napping & 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.

-----------------------------------------------------

News Flashes:

You can receive these News Flashes (and more) every single day, if you follow Ben on Twitter.com/BenGreenfield, Instagram.com/BenGreenfieldFitness, Facebook.com/BGFitness and Google+.

-----------------------------------------------------

Special Announcements:

This podcast is brought to you by: -FitLife: Use discount code BEN for 20% off anything! -Casper: Get $50 toward any mattress purchase by visiting www.casper.com/BEN and using promo code 'BEN'. -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! screenshot_1364

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Listener Q&A:

As compiled, deciphered, edited and sometimes read by Rachel Browne, the Podcast Sidekick.

The Ultimate Guide To Napping

Grant says: He recently saw your Snapchat story on napping. You said you naturally wake up after a 20-30 minutes daily nap and its part of your ritual. He's curious how your body naturally goes 20-40 minutes and wakes up by itself without an alarm? What does it mean if you nap longer, like 2-4 hours?

In my response, I recommend: -Supermemo napping article -Withing Aura -Sleepstream (use Powernap function) -Lavender essential oil -Sleepmask -SR1 Deltasleeper -Masimo pulse oximeter

How Much Coffee Can You Drink If You're Pregnant or Breastfeeding?

Dalice says: She loves the podcast! After the recent podcast with Dr. Chopra, she has a question about coffee while breastfeeding. The studies showed that coffee consumption had little impact on the child when pregnant, is this still the case when breastfeeding? She has a 4.5 month old daughter and she wants to know if she can safely drink caffeinated coffee while breastfeeding.

In my response, I recommend: -

How To Maintain Muscle During Long Endurance Exercise

Aleksi says: He loves the podcast and he's been listening for many years. His question regards hiking. He's going to Norway for a week-long hiking trip and he's wondering how he can keep himself healthy and not lose too much muscle during the trip, with the least amount of weight to carry? And would that change if he were to hike a 2000m Appalachian trail instead of a week-long hike?

In my response, I recommend: -NatureAminos -Algae article -Colostrum -Exogenous ketone + C8 & my article "How To Get Into Ketosis: The Ultimate Guide" -BPC-157 & SARMS like LGD-4033 -Broken Skull Challenge

Warrior vs. Worrier Gene

Cathy says: She loves the podcast. She has a question about the COMT mutation, which she has. She knows it means you can have a hard time breaking down catecholamines. She has major insomnia issues, if she's out late at night she just can't wind down, she feels like she has adrenaline and cortisol issues going on, and its really difficult for her to fall asleep. She's wondering if you have any advice for people with the COMT mutation and if there's anything they can do to help breakdown the catecholamines that would help her get more into her parasympathetic nervous system?

In my response, I recommend: -Thorne multivitamin -Magnesium lotion -DIM -For Worrier: Brain Food -23andme

 

 

Jul 30, 2016

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! 

Jul 27, 2016

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.

Jul 26, 2016

This is a special Premium audio episode. Click here to activate a Premium subscription to the BenGreenfieldFitness show and access this and over 300 additional hidden audios, videos, pdf's and more!

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!

Jul 23, 2016

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:

-What exactly happens to your muscle when you are "bed-bound" or unable to exercise...
 
-How fast you lose muscle and how fast you lose strength when you quit working out (you'll be surprised!)...
 
-The actual cellular mechanisms behind muscle loss...
 
-Exactly how much muscle you lose as you age, and the latest research that shows how you can slow down that muscle-loss process...
 
-Specific activities that have been shown maintain muscle that don't involve lifting weights...
 
-The top specific supplements or nutrients that stave off muscle loss when you can't exercise...
 
-The fascinating lessons we can learn from astronauts and space research when it comes to maintenance of muscle....
 
-How to strike a balance between anti-aging, longevity and protein restriction and not losing too much muscle...
 
-And much more!

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!

Jul 20, 2016

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.

-----------------------------------------------------

News Flashes:

You can receive these News Flashes (and more) every single day, if you follow Ben on Twitter.com/BenGreenfield, Instagram.com/BenGreenfieldFitness, Facebook.com/BGFitness and Google+.

-----------------------------------------------------

Special Announcements:

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! screenshot_1354

----------------------------------------------

Listener Q&A:

As compiled, deciphered, edited and sometimes read by Rachel Browne, the Podcast Sidekick.

How Long Does It Take Muscles To Recover

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?

In my response, I recommend: -My article on top workout recovery tactics - Compex for electronic stimulation 10-15 minutes per day -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

Should You Stretch During Weight Training?

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?

In my response, I recommend: -

The Ultimate Guide To Getting Rid Of A Back Hunch

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?

In my response, I recommend: -Sitting Solution book -Deskbound book -My recent core foundation article

Which Form Of Creatine Is Best?

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?

In my response, I recommend: -Thorne Creatine

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