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Six-Egg Breakfasts, Ketosis For Bodybuilders, Resetting Weed Tolerance, Kratom Experimentation & Much More With The Mindpump Guys!

Meet the guys from MindPump podcast

For the second time, the hosts Sal, Adam, Justin and Doug traveled all the way up from San Jose to descend upon my my house in Spokane, Washington to record this podcast.

Our previous episodes include:

The Mysterious Micro-Workouts, Turning On Your Butt, Overdosing With Melatonin & More With The MindPump Guys.

The Kuwait Muscle-Building Phenomenon, The Too-Much-Protein Myth, Anabolic Triggering Sessions & More With The MindPump Podcast Crew.

These guys claim to “pull back the curtain on the mythology, snake oil and pseudo-science that pervades the fitness industry and present science-backed solutions that result in increased muscular development and performance while simultaneously emphasizing health.”

And as you can see below, they seem to have the body composition and transformation equation pretty well figured out. They include:

Sal DiStefano…

Sal was 14 years old when he touched his first weight and from that moment he was hooked. Growing up asthmatic, frequently sick and painfully skinny, Sal saw weightlifting as a way to change his body and his self-image. In the beginning, Sal’s body responded quickly to his training but then his gains slowed and then stopped altogether. Not one to give up easily, he began reading every muscle building publication he could get his hands on to find ways to bust through his plateau. He read Arnold’s Encyclopedia of Bodybuilding, Mentzer’s Heavy Duty, Kubrick’s Dinosaur Training, and every muscle magazine he could find; Weider’s Muscle and Fitness, Flex, Iron Man and even Muscle Media 2000. Each time he read about a new technique or methodology he would test it out in the gym. At age 18 his passion for the art and science of resistance training was so consuming that he decided to make it his profession and become a personal trainer. By 19 he was managing health clubs and by 22 he owned his own gym. After 17 years as a personal trainer he has dedicated himself to bringing science and TRUTH to the fitness industry.

Adam Schafer…

Adam Schafer is a IFBB men's physique Pro and fitness expert. Adam made his entrance into the fitness world 14 years ago and has continued to send shock waves throughout the community ever since. He is a man of many talents who wears many hats. He is first and foremost a certified fitness expert who has an insatiable desire to help people in need of major lifestyle changes and daily accountable motivation. He is also incredibly driven entrepreneur and business minded individual with a vision that continually challenges his colleagues and peers to think bigger and achieve more.

Justin Andrews…

Justin has an incredible passion to disrupt the personal training industry and create ground breaking programs and tools that fitness professionals and clients alike can benefit from. The fitness industry in general needs a massive face lift to speak more to the generation growing up with a more advanced technology tool kit. Justin’s approach is to create programs that utilize technology as it advances and cut through the millions of options people face everyday when seeking specific information relating to their fitness needs. The great thing about where we are today is how easy it is to access information, the bad part about accessing all this information is how much misinformation is out there to weed through. As a health and fitness professional with a proven track record here in the heart of the Silicon Valley, Justin Andrews will keep working tirelessly to keep people educated and connected to quality personal trainers long into the future.

Doug Egge…

Doug received his first gym membership as a gift from his dad when he was 16 years old. Rocky III had just come out and he was determined to build a body like Stallone. It never happened. Despite following the advice of muscle magazines and busting his butt in the gym, Doug saw minimal gains over the next 30 years. Then he was introduced to Sal Di Stefano by his chiropractor who recommended he work with Sal to eliminate muscle imbalances that were causing lower back issues. Sal's unique approach, often 180 degrees different from what Doug had read in books and magazines, produced more results in a matter of months than he had experienced in the 30 years prior. Doug with an extensive marketing and media production background, recognized Sal's unique gift and perspective was missing from the fitness world and suggested that they should join forces. Doug and Sal have since produced life-altering programs such as the No BS 6-Pack Formula and MAPS Anabolic. Doug is very pleased to have the opportunity to work with Adam and Justin as Producer of MindPump.

During our discussion, you'll discover:

-The craziest biohacks in Ben's office…[5:35]

-Why Adam has six eggs for breakfast, along with tons of avocados and bacon, and how his body responded to that when he switched to it from a “high carb” bodybuilding diet…[17:40]

-What Adam recommends for stacking with testosterone to avoid things like man boobs and excess estrogen…[24:30]

-The difference between THC strains now and THC strains of long ago…[31:40]

-The seven secret ingredients in Ben's go-to custom sleep edible that he makes…[33:25]

-Why Sal uses a special form of broccoli in his go-to meal, and what it does to his body…[40:00]

-Which produce to buy organic, and which not to worry about buying organic…[53:35]

-The unconventional, go-to travel workouts each guy from Mindpump uses to stay fit when on the road…[54:25]

-What you cran mix with THC or Kratom to make either of these plant-based medicines far more potent…[46:40]

-What is the newest MAPS program and how does it work? [61:15]

-The most shocking, intriguing, and interesting things the guys from Mindpump have learned from previous podcast guests this year…[71:15]

-A special way to “reboot” your tolerance to weed…[73:15]

-And much more!

Resources from this episode:

My podcast with Kevin Rose about fine chocolate

Fit Vine Wine

Mexican sea salt

Normatec boots

Halo Neuro Photobiomodulation therapy

Marcpro Electrostimulation Device

Retimer

Human charger

Ben's custom nighttime CBD blend

Rhonda Patrick's video on “How To Increase Sulforaphane in Broccoli Sprouts by ~3.5-fold”

Japanese yam noodles (Miracle Noodles)

Grapefruit seed extract

Kratom

Hypersphere vibration therapy ball

Kettlebell lifestyle

The Halo Sport for TDCS/Motor Cortex priming

Videos of Adam training with his clubs and tension stick “Axon” on Instagram

Steven Kotler's “Stealing Fire” book

Dr. Terry Wahl's “Wahl's Protocol” book

The special form of neurofeedback that reduces weed tolerance

The Mindpump podcast with Zach Bitter

The Mindpump podcast with Brent Mccabe

The Mindpump MAPS Anywhere training programs

The Mindpump MAPS Prime training programs

The training/tension stick that Justin is developing to train and quantify muscle tension

Ben Greenfield's podcast with Mindpump: Biohacking Fitness Icon & NY Times Best Selling Author – Mind Pump: Raw Fitness Truth.

Ben Greenfield's podcast with Mindpump: Elevating Testosterone Levels, Achieving Epic Erections, Benefits of Swimming Naked, Worthless Fitness Products, Raising Health Conscious Kids & More.

The Mysterious Micro-Workouts, Turning On Your Butt, Overdosing With Melatonin & More With The MindPump Guys.

The Kuwait Muscle-Building Phenomenon, The Too-Much-Protein Myth, Anabolic Triggering Sessions & More With The MindPump Podcast Crew.

-Recipes mentioned during this episode:

Sal's recipe:

-Rapini
-Sardines
-Avocado

-Boil a large bushel of rapini until well cooked. Drain the water and add olive oil liberally.
-Can of sardines.
-Avocado with sea salt and olive oil drizzled over it.

Justin's recipe:

-Arugula
-Spinach
-Bell peppers (red and yellow)
-Beets
-Mushrooms
-Green onions
-Avocado
-2 boiled Whole eggs
-1 egg yolk
-Olive oil (liberal)
-MCT oil (1 tablespoon)
-Apple cider vinegar (2 tablespoons)

Adam's recipe:

-4-6 whole organic eggs
-1 oz organic cheese
-1 avocado
-8-10 pieces of bacon
-1 cup spinach
-Diced bell peppers

Do you have questions, thoughts or feedback for the the guys from MindPump or me? Leave your comments below and one of us will reply!

What Is The Best Fitness Gear For New Parents?

It’s Tuesday, and I'm giving another sneak peek on some quick and dirty fitness tips from Get-Fit Guy.

Each week, over at the Quick & Dirty Tips Network, I produce a free, easy-to-read article, accompanied by a short 5-10 minute audio version of that article. Everything there is focused on the latest fitness research, exercise news, and quick and highly practical muscle gain, fat loss and physical performance tips. It’s called “The Get-Fit Guy’s Quick & Dirty Tips To Slim Down & Shape Up”.

Here's your sneak peek from this week's episode “What Is The Best Fitness Gear For New Parents?

Guys…you’ve seen it before: the dreaded “dad-bod”.  And ladies, I certainly know that many of you find fear and trepidation in the thought of all that extra body fat and all those stretch marks that come along with a new baby. Then, of course, when it comes to a new baby, there’s the entire phenomenon of  shedding your muscles, losing your fitness and skipping all your workouts because you’re changing diapers, sucking snot out of a little one’s nose or catching up on lost sleep from middle-of-the-night cryfests.

Frankly, as a father of twin boys who did everything from Ironman triathlons to competitive obstacle course racing while my boys were babies, I can tell you that parenting doesn’t need to be this way. It is 100% possible to stay fit and healthy as a new parent, and to have a very fit and healthy baby too, and in today’s article, I’m going to give you my top tips, gear and books for pulling it off.

 

Want to know exactly what my top tips are?  Click here to go check it out now or bookmark for later.

Finally, if you have your own ideas for future fitness articles you'd like to see me write, leave your ideas in the comments section below.

Why Some People Drink Camel Urine, The Fascinating History of Nutrition From Camels, 8 Big Reasons I Now Guzzle Camel’s Milk & Much More.

Prepare for your mind to be blown as you review the following three images. They are, long story short, step-by-step instructions for drinking camel's urine as an immune system tonic and anti-cancer aid. Not kidding. Check it out:

Still not convinced to rush out to your local zoo and collect a few glass mason jars of camel piss?

Then consider the following scientific papers…

…”The inhibitory effect of camel’s urine on mycotoxins and fungal growth“…

…”In vitro Assessment of the Antimicrobial Activity and Biochemical Properties of camel’s urine“…

…and last, but certainly not least…

…”Cytotoxicity of the Urine of Different Camel Breeds on the Proliferation of Lung Cancer Cells”.

And trust me, the stuff tastes freaking delicious. It's right up there with bear drool and tiger semen.

OK, OK, so perhaps you're not still not convinced that urine is a must-have addition to your diet. But in today's article, I do want to share with you a new addition to my diet that is something far tastier and attractive than camel's urine…

…camel's milk.

In today's article, I'm going to share with you the fascinating history of camel's milk consumption, the surprising and unique nutrition profile of camel's milk, eight big reasons me and my twin eight year old boys are now guzzling camel's milk on a regular basis as an alternative to goat's milk and cow's milk, and where I get my camel's milk (spoiler alert: I did not purchase nor do I personally milk an actual camel).

Let's do this, shall we? (insert Aladdin theme song here).


The Fascinating History of Camel's Milk

Since the domestication of camel several millennia ago, bedouins, nomads and pastoral cultures around the world have relished camel milk – so they've been drinking the stuff for a really, really long time. Surprisingly, camels are thought to have originated in North America, but somebody must have left the gate open, because they eventually migrated to Asian and Middle Eastern countries.

For nomads, camels are more than livestock. They’re a physical and spiritual link to nature. Plus, it’s their primary source of income, food and transportation, just as if you bundled your car, house and job on top of a camel and hit the road. Camels are life to nomads, and although their way of life is being threatened due to city growth and loss of roaming land, a growing commercial interest in camel milk can help them keep going.

Herders in many of these Asian and Middle Eastern countries have long said they survive solely on camel milk when taking the camels long distances to graze in desert and arid mountain environments (I'm pretty sure they certainly throw a few dates down their throats too when they get the chance). And the camels? They're like goats. They can thrive on thorns, bushes, a few scant grasses and an occasional bucket of water to make a desert trip.

Camel farming traditionally takes place in desert or mountain conditions, although it is now flourishing in Germany and The Netherlands. You'll now find camel milk is in supermarkets in Saudi Arabia, United Arab Emirates, Kenya and Mauritania, and there’s a new chain of camel milk cafes in Dubai! Camels produce tons of milk – with Pakistani and Afghani camels producing up to 30 liters per day. Because of this, and because camels, with their ability to go 21 days without drinking water and still produce milk even when feeding on low-quality fodder, are a sustainable option for food security in difficult environments.

In India, camel milk has been used desert communities like the “raika” for a very long time, it also finds its presence in the ancient Indian medicinal texts of Ayurveda. The National Research Centre on Camel in Bikaner, Rajasthan, India is a national camel research institute, and has participated in research projects on the therapeutic values of camel milk in autism, diabetes, TB, hepatitis, etc.

In the USA, demand for camel milk  originated from a growing number of people who had leaky gut issues and other irritable bowel complaints, and were looking for a milk the human gut can actually handle. Other people have utilized camel milk to boost their immune system (no camel urine required!) and to build a wider diversity of bacteria in the microbiome, which you'll learn about later in this article.


The Surprising & Unique Nutrition Profile of Camel's Milk

Camel milk is an extremely rich source of proteins, with very high antimicrobial and gut protective activities – since many of these proteins are not found in cow milk, or found only in minor amounts in cow milk. Camel milk has enough nutrients to easily sustain a person through the day as a sole source of food, and in many countries, camel milk is given to babies suffering from malnutrition.

Compared to cow, buffalo and ewe milk fat, camel milk fat contains fewer short-chain fatty acids, but the same number of long-chain fatty acids can be found, and is particularly high in linoleic acid. Some researchers claim that the value of camel milk is to be found in the high concentrations of linoleic acid (among other polyunsaturated fatty acids), which are essential for human nutrition. Camel milk has more fat and more protein than cow's milk, but the amount of cholesterol in camel milk is actually lower than cow or goat milk.

Camel milk also has a very high vitamin, mineral, and immunoglobulin content. It is three times higher in vitamin C than cow's milk and 10 times higher in iron than cow's milk. It is also very high in unsaturated fatty acids and B vitamins, lower in lactose than cow's milk, and the levels of potassium, magnesium, iron, copper, manganese, sodium and zinc are higher than in cow's milk.

Here's a few other fun facts for you from the Desert Farm Camel's Milk website:


8 Big Reasons I Now Guzzle Camel's Milk

There's a few other very interesting benefits of camel's milk that I've discovered in the past couple months that I've been consuming the stuff: eight big reasons that I now guzzle camel's milk on a near daily basis.

In no particular order of importance, here they are:

1. Colostrum

First, camel's milk is extremely, extremely high in colostrum.

Colostrum, also known as “first milk”, is a mammary secretion produced by cows, camels and other related animals. The results of supplementation with colostrum or consumption of milk high in colostrum are similar to supplementing with whey protein, although colostrum may offer some very unique benefits for both the immune and digestive systems.

For example, the undeveloped intestinal tract of a newborn allows the growth factors present in colostrum to pass freely through the intestinal wall for absorption. But fully-developed adult mammal intestines break down the beneficial compounds in colostrum before they can be absorbed into the blood stream. So although an adult's digestive enzymes prevent colostrum growth factors from significantly affecting muscles, colostrum in adults will still exert a local effect in the gut, which increase intestinal integrity, prevents inflammation (like the kind that can be caused by prolonged, intense exercise, especially in the heat). So supplementing with colostrum or drinking milk high in colostrum will have an effect similar to supplementing whey protein or casein protein, but offer even more of a benefit, especially for leaky gut issues or intense exercise.

The antibodies present in colostrum are also effective at reducing diarrhea caused by Escherichia coli and reducing the risk of HIV infection.

And it turns out that camel milk, compared to other animal milk, is particularly good at providing colostrum. In the study “A comparative study of milk serum proteins in camel (Camelus dromedarius) and bovine colostrum“, you can see that camel milk is chock full of the stuff, and the study “Chemical characterization of the oligosaccharides in Bactrian camel (Camelus bactrianus) milk and colostrum” shows a host of beneficial oligosaccharides unique to camel milk. Finally, the study “Selected vitamins and fatty acid patterns in dromedary milk and colostrum” also shows the colostrum in camel milk to be extremely high.

2. Prebiotic

Camel’s milk provides prebiotics in the form of oligosaccharides.

Prebiotics are food components that are indigestible by humans, but that feed the microbial colonies in the gut. Essentially, prebiotics are soluble fiber like inulin, oligofructose, and oligosaccharides that our gut flora consumes and ferments. When microbial colonies in the gut aren’t getting enough prebiotic foods, the host (you) can suffer from indigestion, increased levels of inflammation, lower immune function, increased risk for weight gain, and an increased risk for various chronic diseases. This is because prebiotics are integral to maintaining the diversity, balance, and growth of intestinal bacteria, specifically increasing the number of the beneficial bacteria bifidobacteria and lactobacilli. By feeding and increasing the number of good bacteria in the gut, the body’s resistance to invading pathogens is increased.

Camel’s milk provides a great deal of oligosaccharides. More and more studies are coming out that show the health benefits of prebiotics. A diet supplemented with Galactooligosaccharides improved symptoms in patients with Irritable Bowel Syndrome. Oligosaccharides aid in weight control, glucose regulation in diabetic patients, and influence homeostasis of intestinal cells. Short chain fatty acids, the end-products of prebiotic digestion by bacteria, are a source of energy for epithelial cells in the colon and help inhibit pathogen growth, reduce gastrointestinal disorders, cardiovascular diseases, and cancers.

3. Modulation Of Human Microbiome (Restoration & Maintenance Of Healthy Gut)

Many compounds found in camel’s milk benefit the gut.

Moving past the benefits of the prebiotics found in camel’s milk, there are many more factors that influence gut health. Camel milk has anti-diarrheal properties with implications in treating complications with Autism, Crohn’s disease, and other digestive health issues. Vitamin-rich camel milk contains a high proportion of mono and polyunsaturated fatty acids that improves carbohydrate metabolism. Camel milk lactoferrin has been found to inhibit the growth of colon cancer cells. Camel milk supplementation in rats exposed to Staphylococcus aureus and E. coli reduced the degree of pathogenicity, preventing damage to liver and kidney function and decreasing oxidative stress induced by the pathogens. It also has an antiulserogenic effect against gastric ulcers in mice. The probiotic lactic acid bacteria in camel milk prevents adhesion of pathogens in the GI tract. Lastly, the prebiotics and probiotics present in camel milk work synergistically to improve gut health and function.

4. Full Of Immune Activating Molecules

Camel milk has unique antimicrobial, antiviral and antifungal properties.

We’ve already discussed some of the anti-microbial effects of camel milk, but it boasts many more immunity benefits. The lactoferrin present in camel milk directly boosts the immune system by maintaining immune homeostasis through controlling excess inflammatory response and by directly influencing the development of T-helper cells. Camel milk has an abundance of lysozymes, an enzyme that attacks pathogenic bacteria. Camel polyclonal antibodies helps inhibit hepatitis C  and hepatitis B virus infectivity. Camel milk casein hydrolysates have antioxidant and antimicrobial functions. Camel milk may help reduce inflammation associated with obesity. It also contain disease-fighting immunoglobulins that boost the immune system. Additionally, camel milk does not contain the beta-casein and beta-lactoglobulin present in many forms of cow milk that has been linked to autism, autoimmune disease, heart disease, and type 1 diabetes. In a nutshell, camel milk helps boost the immune system and has protective properties against bacterial, fungal and viral infections.

5. Broad Spectrum Of Beneficial Bacteria

Raw camel milk is an excellent source of beneficial probiotics.

Raw camel milk contains over 120 strains of lactic acid bacteria (LAB) that are both beneficial to the gut and have remarkable antimicrobial properties. LAB helps regulate bowel function, fights pathogens, alleviates allergic reactions, and lowers serum cholesterol levels. LAB play a key role in gut bacteria homeostasis and diversity, both necessary for a healthy gut. 

6. Bio-active Molecules (Lactoferrins, Immunoglobulins, Anti-oxidants, Vitamins, Immunostimulant factors)

These molecules provide ample nourishment and are potent disease-fighters.

Camel milk contains a wide range of both water and fat-soluble vitamins, but is most notably a good source of vitamin C and niacin. It also has a satisfactory balance of amino acids and contains some essential fatty acids with a high proportion of polyunsaturated fats that are integral to human health.

The immunoglobulins, lysozymes, lactoferrin, hydrogen peroxide, and lactoperoxidase present in camel milk have profound immune boosting properties. Although the mechanism is unclear, camel milk has a hypocholesterolemic effect, probably due to bioactive peptides. As mentioned previously, the lactoferrin inhibits hepatitis B and C. Because the immunoglobulins found in camel milk are different from those usually consumed and present in humans, they aid in strengthening the host immune system. Camel milk has been used to treat dropsy, jaundice, spleen ailments, asthma, anemia, cirrhosis of the liver, tuberculosis, autoimmune disease, and autism. It is highly effective as a viral inhibitor to human rotavirus. The insulin in camel milk is able to pass through the stomach to be absorbed in the intestines, making it an effective treatment for diabetes regulation and reduces the need for insulin in type 1 diabetics. Lactoferrin is an effective anti-oxidant, anti-fungal, anti-bacterial, anti-viral, anti-inflammatory, and anti-cancer agent. Because lactoferrin snatches up free iron, it helps inhibit iron-catalyzed free radical damage, reduces severity of candida infections because candida does poorly in low-iron environments, and it suppresses the spread of cancer cells by limiting the formation of new blood vessels necessary for tumor growth by limiting available iron. The lysozymes present target invading pathogens and work particularly well against Salmonella

7. High Levels of Selenium, Zinc & Other Minerals

Camel milk provides bioavailable minerals to the body. 

Camel milk is rich in calcium, zinc, iron (10x more than cow's milk), copper and manganese and also contains magnesium, potassium, phosphorus, selenium and sodium. We all know about the importance of calcium for strong bones and zinc for immune health, but these minerals are highly bioavailable in camel milk due to its low pH allowing for enhanced absorption from the duodenum.

8. Contains Bio-identical IgF-1

Fight obesity and depression while aiding your brain, heart, and muscles with IgF-1.

Camel milk contains IgF-1, or insulin-like growth factor, which aids in organ development and functions. Supplementation with growth factors are most notably used in treating skin disorders, gut dysfunction, and bone health. IgF-1 is present in other animal milks, but only in camel milk is it able to pass through the stomach and into the intestines to be absorbed. The lactoferrin in camel milk stimulates lean muscle gain in conjunction with IgF-1. Sufficient IgF-1 protects the brain, encourages activity of muscle protein synthesis, suppresses liver glucose production, and can alleviate depression.

I actually mentioned many of these IGF benefits of milk in my article “Should You Use This Controversial Hormone Marketed As A Natural “Fountain Of Youth”?“, in which I fill you in on trendy “fountain of youth” growth hormones and growth hormone precursors, their potential danger, and a trilogy of other natural growth hormone building alternatives you could use should you choose not to take the risk.

In that article, I also described how I swallow a handful of colostrum capsules every morning, I drink raw animal milk such as camel milk and goat milk on most days, and I use the equivalent of around 30 grams of grass-fed whey protein each day in a smoothie (if you’re vegan or if whey protein doesn’t agree with your stomach, you can combine digestive enzymes with a vegan protein such as brown rice protein, pea protein or hemp protein for an effect similar to whey protein, a digestive enzyme biohack I talk about in great detail here).

Here is exactly what I personally use to keep my IGF-1 naturally elevated:

NatureColostrum (4-8 capsules per day)

Grass Fed Whey Protein (20-30g per day)

Camel Milk (4-8 ounces per day – use code BEN20 for 20% off)

So there you have it: nine good reasons to guzzle down just a touch of camel milk every day (or to dump it into your smoothies or shakes, mix it into your coffee, make it into hot chocolate or teas, or do anything else you please with it…absolutely no urine required).


Summary

Alright, let's end with perhaps the most important consideration of all…

…how the heck does this stuff actually taste?

The fact that my eight year old kids guzzle it like a frat boy guzzles Bud Light oughtta give you some clue. But in my own opinion, and that of my highly sophisticated palate, the overall flavor of camel milk is light, sweet and surprisingly clean. It's not bitter or face-puckering like raw goat's milk, not thick and chunky like raw cow's milk, and it has a pleasant sweetness at the end that makes it linger in your mouth, and, due to the high mineral content, it's also slightly salty, which I quite like.

So let's finish with this: the brand of camel's milk that I drink is called “Desert Farms Camel Milk“. This is the raw, organic good stuff. There is nothing added and nothing removed, and their farms conduct regular lab testing for bacteria and pathogens before packaging, so you get a very clean, tasty bottle of milk on ice right at your doorstep.

They're giving any of my readers a 20% discount off any order if you simply use code BEN20 on their website. For your viewing pleasure, let's finish with what I consider to be a quite nifty video showcasing my own personal use of the Desert Farm's stuff, which I've now been drinking for the past two months:

Do you have questions, thoughts or feedback about camel's milk, or anything else in this article? Leave your comments below and I'll reply, and in the meantime, I've also included a friggin' slew of scientific references on camel's milk should you decide you want to take the deep, deep dive. Bon appetit, and remember, you can click here and use code BEN20 to save 20% on any and all Desert Farms Camel Milk.


Scientific References

Antimicrobial activity of lysozyme with special relevance to milk

Antimicrobial Effects of Camel Milk against Some Bacterial Pathogens

Are camel milk proteins convenient to the nutrition of cow milk allergic children?

Comparison Of Chemical And Mineral Content Of Milk From Human, Cow, Buffalo, Camel And Goat In Egypt

Properties Diarrheal-Anti Unique its and Milk Camel

Science and camel’s milk production

A comparative study of milk serum proteins in camel (Camelus dromedarius) and bovine colostrum

A Review on Composition, Derived Dairy Product and Therapeutic Value of Dromedary Camel Milk

A review on medicinal properties of Camel milk

A study of the anti-diabetic agents of camel milk

Adenoviral targeting using genetically incorporated camelid single variable domains

Anti-infectivity of camel polyclonal antibodies against hepatitis C virus in Huh7.5 hepatoma

Antibacterial activity of Lactic acid bacteria isolated from Tunisian camel milk

Antibacterial and antiviral activity of camel milk protective proteins

Ascorbic Acid Concentrations in Milk from Sudanese Camels

Behavioral Benefits of Camel Milk in Subjects with Autism Spectrum Disorder

Beta-caesein variants and neurological conditions

Bioactive Components in Milk and Dairy Products

Camel and donkey milk based nutritive powder- A cheaper alternative of human milk

Camel Milk and Autoimmune Diseases- Historical Medicine

Camel Milk as a Potential Therapy as an Antioxidant in Autism Spectrum Disorder (ASD)

Camel Milk as Adjuvant to Treat Alloxan Diabetes- Effect of Heat Treatment on this Property

Camel milk as an adjunct to insulin therapy improves long-term glycemic control

Camel Milk Beneficial Effects on Treating Gentamicin Induced Alterations in Rats

Camel Milk Is a Safer Choice than Goat Milk for Feeding Children with Cow Milk Allergy

Camel Milk Publications draft

Camel Milk Triggers Apoptotic Signaling Pathways in Human Hepatoma HepG2 and Breast Cancer MCF7 Cell Lines through Transcriptional Mechanism

Changes in Chemical Composition of Camel’s Raw Milk During Storage

Chemical Composition and Medicinal Values of Camel Milk

Effect of camel milk on collagen abnormalities in streptozotocin-diabetic rats

A Study of the Dromedary Milk Casein Micelle and its Changes during Acidification

Anti-rotaviral activity of whey proteins derived from milk of different animal species

Anti-schistosomal activity of colostral and mature camel milk on Schistosoma mansoni infected mice

Anti-viral, immune-modulatory and anti-cancerogenic effects, the role of lactoferrin

Antioxidant and antimicrobial activity of camel milk casein hydrolysates and its fractions

Applications of bioprocessed desert camel’s milk  In human neurodegenerative diseases prevention and control

Approaches to studying and manipulating the enteric microbiome to improve autism symptoms

Beef allergy in children with cow's milk allergy; cow's milk allergy in children with beef allergy

Camel milk ameliorates steatohepatitis, insulin resistance and lipid peroxidation in experimental non-alcoholic fatty liver disease

Camel milk components inhibits the growth of colon cancer cells

Camel Milk for Food Allergies in Children

Camel milk lactoferrin reduces the proliferation of colorectal cancer cells and exerts antioxidant and DNA damage inhibitory activities

Camel Milk Modulates the Expression of Aryl Hydrocarbon Receptor-Regulated Genes, Cyp1a1, Nqo1, and Gsta1, in Murine hepatoma Hepa 1c1c7 Cells

Camel milk new observations

Camel milk protects your children from autism

Camel Milk- A Boon to Mankind

Camel Milk- Disease Control and Dietary Laws

Characterization of a camel milk protein rich in proline identifies a new-3-casein fragment

Characterization of Camel Milk Protein Isolates as Nutraceutical and Functional Ingredients

Chemical characterization of the oligosaccharides in Bactrian camel (Camelus bactrianus) milk and colostrum

Chemical Composition and Antioxidant Activity of Camel milk

Composition and medicinal properties of camel milk- A Review

Compositional and Structural Analysis of Camel Milk Proteins with Emphasis on Protective Proteins

Compositional, technological and nutritional aspects of dromedary camel milk

Consumption of camel’s milk by patients intolerant to lactose. A preliminary study

Cross Reactivity between Dromedary Whey Proteins and IgG Anti Bovine α-Lactalbumin and Anti Bovine β-Lactoglobulin

Cytotoxicity of the Urine of Different Camel Breeds on the Proliferation of Lung Cancer Cells, A549

Detection of antimicrobial residues in camel milk – suitability of various commercial microbial inhibitor tests as screening tests

Differential effects of camel Milk on insulin receptor signaling – Toward Understanding the insulin-like Properties of camel Milk

Effect of heat treatment on camel milk proteins with respect to antimicrobial factors- a comparison with cows' and buffalo milk proteins

Decoding The Mysteries Of Neuroinflammation, Immune Dysregulation, Toxicity, Infection & Beyond.

Recently, Dr. Joseph Mercola, who I interviewed in the episode “Killing Fat Cells, Fixing Mitochondria, Growing Superfoods & More“, wrote to me and told me about some guy named Dr. Christopher Shade, who Dr. Mercola mentioned was one of the more brilliant minds out there when it comes to neuroinflammation, toxicity, metals such as mercury, and unique delivery mechanisms for getting nutrients into your body, including something called “liposomal delivery”.

So I reached out to Dr. Shade and he graciously agreed to come onto the show.

Who is this guy?

Dr. Shade obtained B.S. and M.S. degrees from Lehigh University in environmental and aqueous chemistry. Dr. Shade earned a Ph.D. from the University of Illinois where he studied the environmental and analytical chemistries of mercury as well as advanced aquatic chemistry. During his Ph.D. work, Dr. Shade patented analytical technology for mercury speciation analysis and later founded a company called “Quicksilver Scientific” that now commercializes this technology.

Shortly after starting Quicksilver Scientific, Dr. Shade turned his focus to the human aspects of mercury exposure, toxicity and the human detoxification system. He has since developed specific clinical analytical techniques for measuring mercury exposure and a system of products to remove metallic and organic toxins by upregulation of innate detoxification biochemistry. His current focus is at the intersection of neuroinflammatory issues, immune dysregulation, toxicity, and infection – specifically how to peel away the layers of overlapping dysfunction in the sick individual until you get to a point at which the system rights itself.

During our discussion, you'll discover:

-Why Chris decided not to be an organic farmer and instead began studying mercury and the human detox system…[6:40]

-Aside from liver, kidneys, skin, the other three detox mechanisms and organs in the body that get underplayed…[12:00]

-The unique clinical analytical techniques Chris developed, and why he uses something called “mercury speciation”…[23:00 & 29:30]

-Why most tests for mercury give a “false negative”…[30:00]

-The best ways to get rid of mercury in the body…[32:30]

-How to make your own liposomal delivery mechanism at home…[44:35]

-How Chris gets a sick individual to “right themselves”…[50:00]

-A simple trick to make compounds like THC and CBD more absorbable…[63:45]

-And much more!

Resources from this episode:

-My podcast with Dr. Mercola: Killing Fat Cells, Fixing Mitochondria, Growing Superfoods & More

Quicksilver Scientific

Sunflower lecithin powder

NatureCBD Capsules (hybrid-nanoengineered CBD oil extract from hemp)

Magical Butter Ben uses for THC

Do you have questions, thoughts or feedback for Dr. Shade or me? Leave your comments below and one of us will reply!

The Weekly Roundup: Your Go-To Guide For Everything You May Have Missed This Week & More!

Welcome to my Weekly Roundup!

In one convenient post, you're about to discover the most important things I've noticed this week, including the latest news from the fronts of fitness, nutrition, health, wellness, biohacking and anti-aging research, the top photos, videos and stories from this week, upcoming events and speaking appearances, giveaways, specials and a host of other things you may have missed.

Let's do this…


Podcasts I Recorded This Week

Every month, I release never-before-seen videos, audios and .pdf's inside the BenGreenfieldFitness “Premium” channel (just $10/year to access!). This month's private audio was entitled “Internal Drive, Overcoming Resistance, How to Create Challenges Throughout The Year“, and you can click here to go Premium and access an entire vault of protected content!

-The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet (& What They Don’t Tell You About The Mediterranean Diet).

-How To Learn Faster, Jump Higher, Increase Explosiveness, Push Harder & Biohack Your Brain Beyond It’s Normal Capacity.


Articles I Published This Week:

-The Art Of Mastering The Nap: 7 Crucial Steps To Napping Like A Champ.

-3 Lessons Fitness Enthusiasts Can Learn From Modern Hunters

My full article feed and all past archives of my articles are here if you want to check out past articles!


This Week's Inner Circle News:

-Inside the Ben Greenfield Fitness Inner Circle, my private forum for personal interaction with my family and me, my amazing wife, Jessa Greenfield, releases her Inner Circle Healthy Home Workshop every month. In this month's issue, you'll learn how to how to find your passion for the anti-aging, anti-inflammatory, anti-oxidant and anti-cancer, Pau d'Arco bark tea, and much more!


Articles I Was Featured in This Week

Different Ways To Detox

37 Experts Reveal Their Number One Weight Loss Motivation Tip


Podcasts I Was Featured in This Week

How to Become a Spiritual Warrior


Upcoming Events:

March 3-5, 2017: Nutritional Therapy Association Conference in Vancouver, WA: Nutritional Therapy Association (NTA) offers Nutritional Therapy Practitioner and Consultant certifications that teach how to use nutrient dense foods as the key to restoring balance and enhancing the body’s ability to heal. I'll be speaking at the conference! Tickets are on sale now. Go to BenGreenfieldFitness.com/NTA to register and tell them I sent you if you want to get their VIP treatment.


This Week's Most Popular Instagram Pic:


This Week's Most Popular Tweet:


This Week's Most Popular Facebook Post:


This Week's Most Popular Snapchat Story:

If you don't follow me on Snapchat, then you're missing out. But not to worry. Occasionally I post the madness right here on the Weekly Roundup! Each week I give you behind-the-scenes insight into the cutting-edge books I'm reading, the food I'm eating, supplements I'm taking, workouts I'm doing and much more! This week you'll find out how, according to the book “Captivate: The Science Of Succeeding With People“, I may or may not be a perfect people reader.


This Week's Most Popular Pin from Pinterest:


Featured Products:

Through meticulous research and a passion to develop healthy, high-quality natural body care products, we’re proud to introduce the new Greenfield Anti-Aging Serum – now with Organic Alma Oil –  an innovative beauty product for men and women that is guilt-free, organic, nourishing, and leaves your skin young and glowing.This is the exact serum Ben Greenfield reviews in the article “You’ll Be Blown Away By How Easy It Is To Keep Your Skin Young With These 12 Natural Compounds.Click here to get yours today!


Need Help With Your Resolution? This Should Do The Trick…:

Did you know you can consult one-on-one, with me? Whether you’re training for an amazing feat of physical performance, you’re trying to shed fat or gain lean muscle as fast as possible, or you want to tap into the most cutting-edge health, anti-aging and longevity protocols, coaching with me is designed to enhance your physical and mental performance at the highest level. With detailed instructions, guidance, and planning, you’ll get instant access to every training, nutrition, and lifestyle technique that exists to optimize your life, make you indestructible and get you to your goals as safely and quickly as possible.

Leave any questions, comments, or feedback below – or any news of the week that you think I should have added – and I will be sure to reply.

Cheers,

Ben

How To Learn Faster, Jump Higher, Increase Explosiveness, Push Harder & Biohack Your Brain Beyond It’s Normal Capacity.

Last week, I posted to Instagram the “most dangerous piece of workout equipment I own”.

And no, it was not a mace, or a unicycle, or a parachute or any other risky exercise device.

Instead, it was a simple piece of headgear that looks like a nice set of earphones.

But within that headgear is embedded one of the devices known to modern exercise science when it comes to doing things like making a hard, voluminous workout feel shockingly simple and short, allowing you to acquire skills like a tennis serve or golf swing at double or triple the speed you'd normally be able to, and enabling you to push much, much harder during a workout than you'd ever be able to do without a little bit of help from modern brain biohacking.

The device is called a Halo, and I call it “dangerous” because it allows me to push my body and brain to levels I'd never be able to reach on my own.

And it's all based on the science of something called “neuropriming”. Developed from fifteen years of academic research, neuropriming is basically the process of causing excitability of motor neurons before or during athletic and exercise training to things like improve strength, skill, explosiveness, and endurance.

Michael Johnson, 4x Olympic Gold Medalist says that “…it's doing something that we've never seen before – something the sports market's never seen before…”

We're talking explosive force development, increased propulsive force, enhanced skill acquisition, increased rate of force development, and host of other factors influenced by the ability of neuropriming to put the brain's motor cortex in a temporary state of hyper-learning that lasts for about an hour. During this post neuropriming time, feeding your brain quality athletic training repetitions results in this information being more fully incorporated into your brain. Essentially, the headgear I've been using allows me to push far harder than my brain would normally let me and makes practice of a skill far more productive and efficient for the brain.

Normally, athletes require literally thousands of reps to create the neurologic changes necessary to perform at the highest level come game time. But this technology changes all that.

It's called a “Halo“.

Dr. Daniel Chao, my guest on today's podcast, is a neurotech entrepreneur who specializes in devices that improve brain performance. He is the co-founder and CEO of Halo Neuroscience. The company's first product, Halo Sport, is the first neurostimulation system built specifically for athletes.

Before Halo, Dr. Chao was the head of business development at NeuroPace where he played a central role in the development of the world's first responsive neurostimulation system that was approved by the FDA for the treatment of epilepsy in a unanimous 13-0 vote. Prior to Neuropace, Dr. Chao was a consultant at McKinsey & Company and earned his M.D. and M.S. in neuroscience from Stanford University.

During our discussion, you'll discover:

-The special part of the brain mammals possess that other less complex species do not, and how you can target that specific area of the brain…[10:40]

-How something called transcranial direct current stimulation, also known as tDCS, can be used to stimulate certain section of your brain…[12:52]

-What kind of studies have been done on “neuropriming” to actually show whether or not it actually works…[15:10]

-Why workouts and skill acquisition actually feel easier after you “shock your brain”…[18:00]

-When shocking your brain can actually be safe, and when you should avoid it like the plague…[21:45]

-Whether something like this can be used general cognitive performance such as language learning or focus…[27:30 & 30:00]

-How to use tDCS stimulation for video gaming and playing instruments…[32:25]

-The super-charged sniper training RadioLab episode on which Ben first discovered tDCS and how the Halo is any different than the 20 dollar “make your own TDCS” threads on Reddit…[39:05]

-The pro athletes currently using the Halo and what they have reported for results…[45:25]

-Whether or not this type of brain training is considered neurodoping by the World Anti Doping Association…[53:20]

-What happens if you wear headgear is too far forward or too far back…[59:50]

-And much more…

Resources from this episode:

The Halo (save $120 with code BEN10)

GoatMan: How I Took a Holiday from Being Human

The Reddit tDCS groups

The 9 Volt Nirvana RadioLab episode

The Brain Zapping Olympians episode

Do you have questions, thoughts or feedback for Kane or me? Leave your comments below and one of us will reply!

3 Lessons Fitness Enthusiasts Can Learn From Modern Hunters

It’s Tuesday and here's another sneak peek at practical, quick and dirty fitness tips from this week’s Get-Fit Guy episode.

Each week, over at the Quick & Dirty Tips Network, I produce a free, easy-to-read article, accompanied by a short 5-10 minute audio version of that article. Everything there is focused on the latest fitness research, exercise news, and quick and highly practical muscle gain, fat loss and physical performance tips. It’s called “The Get-Fit Guy’s Quick & Dirty Tips To Slim Down & Shape Up”.

Here's your sneak peek from this week's episode “3 Lessons Fitness Enthusiasts Can Learn From Modern Hunters“.

Just think of the old-school, good ‘ol boy traditional American hunter. What comes to mind? A redneck in a tree stand over some corn feeder? Perhaps someone sitting for hours on end in some kind of roughly constructed camouflage blind, occasionally tapping away on Candy Crush their phone. Or maybe somebody driving a big truck with a gun rack on it, windows down, peering out into the field for some game to shoot.

The fact is, true hunting that is much more like the way that our ancestors would have fended for their nutritional needs is far different than what we think of when we think of hunters these days. But fortunately, many modern hunters are now embracing the concept of enhancing their nature and sensory awareness, wilderness tracking and survival, and they’re now incorporating impressive amounts physiologically appropriate hunt training, breathing techniques and heart rate control.

In this article, you'll discover three important lessons you can learn from a modern, fit hunter – lessons that you can take with you into the field to maximize your success, even if you’re not a hunter yourself and have no desire to be!

 
Ready to know more?   Click here to go check it out now or bookmark for later.

Finally, if you have your own ideas for future fitness articles you'd like to see me write, leave your ideas in the comments section below.

The Art Of Mastering The Nap: 7 Crucial Steps To Napping Like A Champ.

I have a confession: I am a napping fiend. A siesta freak. An afternoon respite junkie.

Over the past several years, nearly a day hasn't gone by that I haven't curled up in a pile of drool after lunch and pushed the reboot button on my body.

Why?

Two reasons, really.

First, in my podcast interview with Nick Littlehales “The Man Behind The Advanced Sleep Hacking Tactics Used By The World’s Most Elite Athletes.” and also in Nick's new book “Sleep: The Myth of 8 Hours, the Power of Naps… and the New Plan to Recharge Your Body and Mind“, you learn that a nap – even a quick 10 minute dose of shuteye or quiet meditation – “counts” as an actual sleep cycle. This is important, because in both the podcast and the book, Nick highlights how the most elite athletes in the world who he works with are assigned a goal of completing 31-35 sleep “cycles” each week, no matter how many hours of sleep or how many cycles of sleep they achieve during any given night of the week.

Yes, this means if you are short on sleep because, you've slept, say, five hours in one night, and you've tracked your sleep cycles to determine that you achieved three sleep cycles during those five hours of sleep, then you can toss in a nap the next day, jack that up to four sleep cycles, throw in one extra sleep cycle on the weekend, and you'll be all “caught up”. So napping is a great way to squeeze in extra sleep cycles so that you can achieve the desired quota of 31-35 sleep cycles per week.

In addition, I've found napping to be a wonderful way to split my day into two hyperproductive sessions, rather than just one single hyperproductive morning, a concept I outline in my recent new book on my daily routines. What does this mean, exactly? It means that by throwing a 10-60 minute post-lunch or afternoon nap into the day, I can wake up from that nap with a similar amount of productivity and creativeness as I experience each morning when I first wake up, allowing me to dive into a difficult article, creative writing, business problem solving or other tasks my brain normally be too fatigued in the afternoon to tackle. In other words, an afternoon nap keeps me from falling into a robot-like, responsive, all-I-can-do-is-reply-to-emails mode in the second part of the day.

So now that you know the two most important reasons to nap that I've personally discovered, I'm now going to give you my seven crucial steps to napping like a champ – tips that have evolved quite a bit since my original post a few years ago in the article The Last Resource You’ll Ever Need To Get Better Sleep, Eliminate Insomnia, Beat Jet Lag and Master The Nap (which is still worth a read). Even if you've never been able to nap well before, you'll find that these tips will soon have you, too, waking up in a giant pile of your own afternoon drool. Enjoy.


Step 1: Blast Yourself With Morning Blue Light

The first step to optimizing your nap (and in fact, to optimizing your nighttime sleep too) begins long before you actually nap. This is because the morning, in whatever time zone in which you happen to awake, you must jumpstart your circadian rhythm by sending a strong signal to your body that daytime is officially occurring.

So how do you accomplish this?

Food, movement and light are your body's primary circadian cues. So, in addition to not skipping breakfast (or at least having something as simple as coffee or tea), and engaging in light morning movement, one of the best things you can do is to blast yourself with any of the following:

-15-30 minutes of natural sunlight – details at Everything You Need To Know About Sleep Cycles (And Four Ways To Hack Your Sleep Cycles).

-25 minutes of in-eye light therapy – details at The “Re-Timer” Effect: How To Re-Time Your Circadian Rhythms If You Wake Up Too Early Or Stay Up Too Late.

-12 minutes of in-ear light therapy – details at The Ultimate Guide To Using Light To Biohack Your Circadian Rhythms, Sleep Better & Beat Jet Lag Forever.

And yes, if you're one of those biohack-y overachievers, you can go for a walk in the sunshine with your bright light glasses and in-ear phototherapy device. Throw in an elevation training mask and you'll be just like this dude.


Step 2: Time Your Nap

The next effective napping tip is based on your hormonal fluctuation and circadian rhythm during the day. It turns out that your cortisol is going to experience a natural “dip” approximately five to seven hours after you wake.

Incidentally, based on the half-life of caffeine in most people, this is also the time range at about which your morning cup (or cups – you know who you are) of coffee are beginning to wear off, assuming you've resisted the urge to hit the coffee pot in the mid-morning.

So, let's say that you wake at 6am.

Based on this principle, you should settle down for a nap at either 11am or 1pm. Does this mean you're absolutely screwed if you can't pull off a nap until 3pm in the afternoon? No.

But you'll likely find it far easier to doze off if you hit that five to seven hour after waking time range, and furthermore, through personal experimentation, I've found that due to a bit of post-lunch sleepiness and movement of blood flow to the gut, the post-lunch period closer to seven hours after waking tends to work best.


Step 3: Choose The Right Pre-Nap Nutrients

Let's face it…if you dump a bunch of sleepytime supplements like melatonin, ph-GABA, or other common nighttime nutrients down your gullet, you're going to either wake up from your nap with the entire afternoon gone, or you're going to be groggy for the whole second half of your day.

So if you're going to use any sleep supplements before you nap, I recommend using the ones I've found to relax you without actually causing you to wake up drowsy. From my experience, the best three are:

-Smaller doses of CBD (e.g. 10-20mg) or a three to four pulls on a CBD vape pen 

-One to two packets of Reishi mushroom extract 

-Three to four capsules of Inner Peace 

If you really struggle shutting off your brain or falling asleep during your nap, you can combine any and all of the above. I have personally done that with zero deleterious, excessively drowsy effects, especially for any naps lasting longer than twenty minutes.


Step 4: Choose Your Surface Wisely

For some reason, my body simply falls asleep faster when I sleep on a different surface than I'm accustomed to sleeping on for my normal full night of sleep. While my usual nighttime sleep hacking surface is a potent one-two combo of the Chilipad and my Essentia mattress, for my afternoon nap, I swear by either of these options:

Option 1) A simple acupressure mat (you can lay on this for your entire nap, or, if preferred, just lay on it for 5-10 minutes, then roll of it and take a nap on your bed or couch) 

Option 2) A Biomat. This is a spendier option, as it's a Japanese-made sleep and therapy surface that is a combination of infrared therapy and negative ion generating crystals (yep, I know that sounds far out and woo, but it friggin' works), but both my kids and I own one, and it's like snuggling up next to a giant warm bear every afternoon for your nap. In my opinion, the Biomat too firm for an entire night of sleep, but perfect for an afternoon nap. 

Whichever option you choose, sprinkle a few drops lavender oil on your sleep surface just prior to settling down for your nap. This calming oil will lower salivary cortisol and relax your entire body (you can also just smear a dab on your upper lip). Rose and bergamot essential oils also work quite well.


Step 5: Biohack Your Brain With Sound

If you're anything like me, by the time your afternoon nap time rolls around, you have what seems like a million random thoughts bouncing around your brain, and it can be difficult to actually quiet your mind to allow you to grab that extra sleep cycle.

To conquer this conundrum, I've found the use of specific sound generating phone apps to be quite useful, especially when paired with an extremely good set of noise blocking headphones (I use these Bose QuietComfort 25 Acoustic Noise Cancelling Headphones) The two best apps I've found are:

  1. Sleepstream, which seems to work best for longer naps (45+ minutes), especially when placed in “Sleep mode” with the background noise setting on the app in “Sleepstream noise” mode, and also works very well on airplanes and in cars.
  2. Brain.fm, which works better for naps less than 45 minutes, and for naps as short as 10 minutes, and also works best when you're stressed and need to “distract” your brain. For this app, I prefer to download the tracks I like and use them in offline mode so that my phone can be left in airplane mode.

So what's the primary difference between these two apps? In short, Brain.fm uses artificial intelligence and a 3d audio recording process to produce realistic 3D sounds that are engineered 100% digitally and “lull” your brain into what I can best describe as a state of mild hypnosis. Meanwhile, Sleepstream relies upon something called binaural beats (a concept I first introduce here) to switch your brain from fast, stressful beta brain waves to a more relaxing brain wave frequency, such as alpha waves or delta waves.

By the way, when I put on my noise blocking headphones, I can get the headphones even tighter, and limit all light from reaching my eyes, by using a giant Sleepmaster wraparound sleep mask over the headphones once I put them on – essentially making my entire cranium “dead to the world” for my afternoon nap (God forbid my home should catch on fire while I'm slumbering, because I'd have absolutely no clue).


Step 6: Be Adaptable When You Travel

Many months of the year, I'm traveling for 10-20 days of the month, which means I'm often napping in hotel rooms, airplanes, airport lounges, etc.. In these travel scenarios, I've found a few skills need to be learned and modifications need to be implemented to be able to nap efficiently, specifically:

-Learn to sleep while sitting up. Although I'm normally a side sleeper, that's just not a position that can be pulled off in many airplane seats, car seats, etc. To allow myself to sleep in a seated position, I've found this Memory Foam Neck Pillow to be one of the best, and I'm now also experimenting with a Travelrest Ultimate Travel Pillow “lateral support pillow”.

-Use noise blocking headphones. I don't know why it took me so long to bite the bullet and invest in a very good set of noise blocking headphones but they've absolutely transformed my ability to sleep through distractions like the loud “dings” and announcements on airplanes, music playing on car radios, people chatting on buses, etc.

-Minimize potential of disruptions. Plan ahead to allow yourself to nap without getting disrupted by hanging the “Do Not Disturb” sign from the hotel doorknob, trying to select a window seat on an airplane or bus, choosing a gate at the airport where no flights are waiting to be boarded, etc. A solid sixty minute nap can easily turn into a mere five minutes of interrupted shut-eye when hotel housekeeping pounds on the door, your seatmate taps you on the shoulder so they can go pee, or a fellow traveler rolls over your hand or foot with a suitcase – all annoying nap disruptions I've experienced many a time. 


Step 7: Reboot The Body Upon Waking

If you've followed the previous six steps, then you'll be well on your way to mastering the nap. But to be as productive as possible, it's important that you not simply wake and stumble back to your desk in a post-nap stupor. Instead, I recommend “restarting” lymph fluid and blood flow after your nap, and have found myself to be far more alert in the afternoon when I use this strategy.

So how do I do it?

I begin by with cold water face splashing or quick cold shower in the bathroom, then simply choose any of the following:

-A 5-10 minute walk in the sunshine or fresh outdoor air

-100-200 jumping jacks

-5 minutes rebounding on a mini-trampoline (here's an article I wrote on this strategy) 

-5 minutes hanging from my yoga trapeze or an inversion table 

You get the idea. You don't need to leap out of bed and do a Crossfit WOD, but do something that gets your body and brain primed before launching back into your afternoon tasks.


Summary

So that's it. You're now prepared with everything you need to nap like a champ.

Want more tips just like this? 

I'm pleased to announced that I've just finished publishing “Ben Greenfield’s Daily Routines: A Practical Handbook To Optimize Your Body, Mind & Spirit“.

Having a daily routine is absolutely crucial to you achieving massive success and “crushing it” in life.

For example…

Secretary of state and president, John Quincy Adams skinny dipped in the Potomac River in the morning, always trying to see how long he could swim without touching the bottom (he got up to 80 minutes before his wife told him to stop).

After putting his kids to bed, President Obama used to go over briefing papers and do paperwork, and then read a book for pleasure for a half hour before turning in.

Author Stephen King wrote every day of the year without exception, beginning work between 8:00 and 8:30 am. He had a glass of water or cup of tea and took a vitamin pill each day, ensuring he was in the same seat and his papers and desk were arranged in the same way every single day. King had a daily writing quota of two thousand words and rarely allowed himself to quit until he reached his goal.

The 31-year-old Harvard dropout and founder of Facebook, Mark Zuckerberg, is well known for almost always wearing a plain gray T-shirt, saying in a 2014 interview that wearing the same shirt helps allow him to make as few decisions as possible.

You get the idea.

As a matter of fact, there really aren't any successful people who do not have some kind of a structured and occasionally elaborate daily routine.

So without further ado, for your entertainment and education, you are now poised to be able to delve into my exact morning, afternoon and evening routines – routines that will enhance your health, your energy, your body, your brain, your sleep and beyond, beginning with the most logical place to begin: the start of the day, then progressing all the way through the afternoon, and then finally culminating with Ben's personal evening routine.

Using the tips within this book, you'll wake like a champion, achieve superhuman levels of productivity, and sleep like a baby, all with plenty of time left over for family, friends, hobbies, social life, and more.

Within the next ten seconds, you can be taking a deep dive into the nitty-gritty details of every single step of my day. This is an instant digital download that you can take with you on your Kindle, tablet, phone, computer or anywhere else. And yes, it even comes with the audio version, read by yours truly:

You can click here to grab it now. Enjoy, leave your comments, questions, and feedback about mastering the nap below, and I'll reply!

The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet (& What They Don’t Tell You About The Mediterranean Diet).

OK, OK. Let's not beat around the bush here.

In health circles, it's kind of old news now that “saturated fat might not be bad for you” and that sugar, starches and vegetable oil might instead be a primary contributory factor to heart disease and other chronic health problems.

So when I got the book “The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet” in the mail, I figured it would be the same ol', same ol' advice, like eat your egg yolks, don't be afraid of butter, and drink whole milk instead of skim milk.

But I was actually surprised. Big, fat surprised. Heh.

Why?

Because in the book, author and investigative journalist Nina Teicholz not only lays out the most comprehensive history, treatise and full argument as to why saturated fats – the kind found in dairy, meat, and eggs – are not bad for health, but also takes a deep dive into everything from myths behind the Mediterranean Diet, to the heart killing replacement for trans fats you probably haven't heard about yet to the ethics of eating meat and beyond.

The Economist named this book the best science book of 2014 and called it a “nutrition thriller”. The Wall Street Journal, Forbes, Mother Jones, Library Journal and Kirkus Reviews named it a *Best Book* of 2014. The British Medical Journal praised the book in an extensive review, and the American Journal of Clinical Nutrition said, “All scientists.. and every nutrition science professional…should read this book.”

So who exactly is Nina?

Before taking a deep dive into researching nutrition science for nearly a decade, she was a reporter for National Public Radio and also contributed to many publications, including the Wall Street Journal, New York Times, Washington Post, The New Yorker, and The Economist. She attended Yale and Stanford where she studied biology and majored in American Studies. She has a master’s degree from Oxford University and served as associate director of the Center for Globalization and Sustainable Development at Columbia University. She lives in New York City.

And I'm guessing she probably has eggs and bacon for breakfast.

During our discussion, you'll discover:

-What compelled Nina to spend ten years writing a 500 page book after discovering shocking cover-ups in the nutrition industry…[10:55]

-What researcher George Mann found in African populations who were subsisting on a diet of organs, meat and blood…[17:30]

-Why Lewis and Clark were so disappointed in the game meat they discovered when traveling West…[27:10]

-How Americans used to eat, and why it's a huge problem that we now eat so much poultry…[34:45 & 38:45]

-What was the “remarking and troublesome omission” from the Ancel Keys study and why the “true” Mediterranean diet is far different than the Mediterranean diet you've probably seen in popular literature…[61:40]

-The surprising truth behind why the Cretans were so long lived…[62:50]

-How when trans fats got banned, they may have been replaced with something worse, and what that worse thing is…[68:35]

-The biggest mistakes that people make when following a high fat diet…[78:40]

-And much more!

Resources from this episode:

-Book: The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet

US Wellness Meats

-Book: Deep Nutrition by Cate Shanahan

Chris Masterjohn's podcast on the Kitavan diet and ApoE genotype

Do you have questions, thoughts or feedback for Nina or me? Leave your comments below and one of us will reply!

The Weekly Roundup: Your Go-To Guide For Everything You May Have Missed This Week & More!

Welcome to my Weekly Roundup!

In one convenient post, you're about to discover the most important things I've noticed this week, including the latest news from the fronts of fitness, nutrition, health, wellness, biohacking and anti-aging research, the top photos, videos and stories from this week, upcoming events and speaking appearances, giveaways, specials and a host of other things you may have missed.

Let's do this…


Podcasts I Recorded This Week

Every month, I release never-before-seen videos, audios and .pdf's inside the BenGreenfieldFitness “Premium” channel (just $10/year to access!). This month's private audio was entitled “Internal Drive, Overcoming Resistance, How to Create Challenges Throughout The Year“, and you can click here to go Premium and access an entire vault of protected content!

-365: 5 Reasons You Get Burnt Out From Exercise, 10 Natural Alternatives To Common Medications, The Latest News On Cannabis Health Effects & Much More!

-How To Legally Dope Your Blood (Without Actually Taking Illegal Drugs).


Articles I Published This Week:

-How To Use Enzymes For Exercise

-How To Get A Strong & Shredded Body With Just Two Gymnastics-Style Workouts Per Week.

My full article feed and all past archives of my articles are here if you want to check out past articles!


This Week's Inner Circle News:

-Inside the Ben Greenfield Fitness Inner Circle, my private forum for personal interaction with my family and me, my amazing wife, Jessa Greenfield, releases her Inner Circle Healthy Home Workshop every month. In this month's issue, you'll learn how to cleanse and balance your body with a delicious, satisfying, slow cooked, and whole foods based soup, how to get a total body glow with ghee, and how to find your passion for Pau d'Arco bark tea!


Articles I Was Featured in This Week

“Men's Health & Ancestral Athletic Fueling” – Weston A Price Journal

Natural Grocers Reinvents Its Monthly Circular By Launching A Content-Driven Digital Version Of The Health Hotline – featuring yours truly

Rub On Pain Relief – an article on CBD in a local magazine

Podcast To Suit Every Kind Of Student – see anything familiar?


Youtube Videos I Was Featured On This week:

Ben Greenfield's daily routine with Desert Farms – Camel Milk


Upcoming Events:

-February 7-11: Keto Diet Bundle. For just 5 days, you can get all the Keto books, tools and products you'll ever need, including 40+ eBooks, 20+ months of meals plans, eCourses and much more, at a crazy discount! Check it out by clicking here!

March 3-5, 2017: Nutritional Therapy Association Conference in Vancouver, WA: Nutritional Therapy Association (NTA) offers Nutritional Therapy Practitioner and Consultant certifications that teach how to use nutrient dense foods as the key to restoring balance and enhancing the body’s ability to heal. I'll be speaking at the conference! Tickets are on sale now. Go to BenGreenfieldFitness.com/NTA to register and tell them I sent you if you want to get their VIP treatment.


This Week's Most Popular Instagram Pic:


This Week's Most Popular Tweet:


This Week's Most Popular Facebook Post:


This Week's Most Popular Snapchat Story:

If you don't follow me on Snapchat, then you missed a live demo of me making the most potent chocolate sleep edible on planet earth. But not to worry. Occasionally I post the madness right here on the Weekly Roundup! Click the image below to see the full video, then check out the recipe below.

My Personal “Sleep Like A Baby” Chocolate CBD Edibles Recipe

Into a Magical Butter machine… add:

Happy sleepytime. This edible will knock out a friggin' elephant.


This Week's Most Popular Pin from Pinterest:


Featured Products:

This Detox and Gut Healing Pack is designed by Greenfield Fitness Systems coach and sports nutritionist Ben Greenfield for detoxifying the body, detoxifying the liver, healing the gut, cleansing the gastrointestinal tract and allowing for a total body reboot. The Detox and Gut Healing Pack contains one bottle of NatureCleanse, one bottle of Caprobiotics Advanced™, one bottle of NatureColostrum by Greenfield Fitness, one bottle of Caprazymes and one bottle of Wild Mediterranean Oil of Oregano – all our top recommended detox and gut healing supplements. Click here to get yours today!


Need Help With Your Resolution? This Should Do The Trick…:

Did you know you can consult one-on-one, with me? Whether you’re training for an amazing feat of physical performance, you’re trying to shed fat or gain lean muscle as fast as possible, or you want to tap into the most cutting-edge health, anti-aging and longevity protocols, coaching with me is designed to enhance your physical and mental performance at the highest level. With detailed instructions, guidance, and planning, you’ll get instant access to every training, nutrition, and lifestyle technique that exists to optimize your life, make you indestructible and get you to your goals as safely and quickly as possible.

Leave any questions, comments, or feedback below – or any news of the week that you think I should have added – and I will be sure to reply.

Cheers,

Ben

365: 5 Reasons You Get Burnt Out From Exercise, 10 Natural Alternatives To Common Medications, The Latest News On Cannabis Health Effects & Much More!

Click here for the full written transcript of this podcast episode.

February 8, 2017 Podcast: 365: 5 Reasons You Get Burnt Out From Exercise, 10 Natural Alternatives To Common Medications, The Latest News On Cannabis Health Effects & 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.

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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, BenGreenfieldFitness.com/Snapchat and Google+.


Special Announcements:

This podcast is brought to you by:

HealthGains – To receive $150 off your first GAINSWave treatment … text the word “Greenfield” That’s my last name: G-R-E-E-N-F-I-E-L-D to 313131, or to get a discount on GAINSWave at the Florida clinic, visit HealthGains.com and tell them I sent you!

-YogaBody – Go to BenGreenfieldFitness.com/YogaBody and try the Yoga Trapeze for 30 days for just $1. If you pay the full price of $99 today, use the coupon code “BEN” to get a free instructional DVD with your order ($25 value).

Human Charger – Get a Human Charger today at humancharger.com/ben and use code BFITNESS for 20% off

Hello Fresh –For $35 off your first week of deliveries, visit hellofresh.com and enter code FITNESS35 when you subscribe!

Click here to donate any amount you'd like to support the podcast!

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.

March 3-5, 2017: Nutritional Therapy Association Conference in Vancouver, WA: Nutritional Therapy Association (NTA) offers Nutritional Therapy Practitioner and Consultant certifications that teach how to use nutrient dense foods as the key to restoring balance and enhancing the body’s ability to heal. I’ll be speaking at the conference! Tickets are on sale now. Go to BenGreenfieldFitness.com/NTA to register and tell them I sent you if you want to get their VIP treatment.

Did you miss the weekend podcast episode with John Doulliard? It was a must-listen – “Eat Wheat: A Scientific and Clinically-Proven Approach to Safely Bringing Wheat and Dairy Back Into Your Diet.” 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!

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Listener Q&A:

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

5 Reasons You Get Burnt Out From Exercise

Fikayo says: He's 25 years old and he's started to plateau with his training and dip in performance. Every time he tries to push beyond the plateau, his body burns out or he feels sick. He's wondering if you have experienced this before, or if you have any advice for what he's going through? Thanks so much!

How To Use Light To Boost Testosterone & Sperm Production

Dave says: He's calling from Australia. He wants to say thank you for all the amazing content you produce. He has a question about testosterone and sperm production as it relates to infrared. His wife and him are trying to have their first child in the next few months and he currently practices hot yoga once per week. It's a far infrared style of hot yoga at 38 degrees Celsius. Do you think that would interfere with sperm production and testosterone production?

10 Natural Alternatives To Common Medications

Jen says: She's a huge fan of the show and she feels like her quality of life has improved so much since she started listening to you. She has a question. She's trying to do more natural healing – taking turmeric for inflammation etc.  Can you give a quick run down on ways she can replace ibuprofen, heartburn medication, mood enhancers etc- just the basic natural alternatives to everyday medications?

In my response, I recommend:
Curcumin (by Thorne)
Sleep Remedy (with melatonin)
Fish Oil (SuperEssentials)
Bergamot Orange and Peppermint oil (essential oil)
Alpha Lipoic Acid (Thorne)
Vitamin D/K blend (Thorne)
Quercetin
Bitter Melon Extract
Ceylon Cinnamon

How CytoDetox Works

Theresa says: She's wondering if you still like the Cytodetox?


Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

Ask Your Question

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How To Use Enzymes For Exercise

It’s time to give you the sneak peek of this week's practical, quick and dirty fitness tips from Get-Fit Guy.

Each week, over at the Quick & Dirty Tips Network, I produce a free, easy-to-read article, accompanied by a short 5-10 minute audio version of that article. Everything there is focused on the latest fitness research, exercise news, and quick and highly practical muscle gain, fat loss and physical performance tips. It’s called “The Get-Fit Guy’s Quick & Dirty Tips To Slim Down & Shape Up”.

Here's your sneak peek from this week's episode “How To Use Enzymes For Exercise

You're sore. Maybe it was the heavy squats. The long run. The enormous  number of pull-ups you cranked out. Or just…life. So you open the refrigerator. Now you're digging around for something, anything to knock out the soreness.

And you happen upon that bottle of digestive enzymes you perhaps rarely use or only use prior to meals. You look at the label. Protease this. Amylase that. HUT. SAPU. FIP. Whatever the heck those mean (perhaps you should check out this episode of my fellow Quick & Dirty Tips podcast “The Nutrition Diva’s” piece on enzymes and chewing to learn more.

You shrug and walk way, in search of a foam roller.

But what would've happened had you popped a few of those enzymes? You'd be surprised at what could have happened when it comes to the potential for significant increases in muscle recovery. So in this episode, you’ll learn how digestive enzymes can be used for far more than just digesting a steak or a big meal.

 
Click here to go check it out now or bookmark for later.

Finally, if you have your own ideas for future fitness articles you'd like to see me write, leave your ideas in the comments section below.

How To Get A Strong & Shredded Body With Just Two Gymnastics-Style Workouts Per Week.

Allow me to introduce you to my friend Stephen:

As you can see, Stephen is…to use the highly scientific term we throw around in the fitness industry…

…shredded.

So who is Stephen, exactly?

His full name is Stephen McCain. He is a gymnast, actor, coach, and fellow “biohacker”. He is a 2x Olympic Gymnast, 4x World Championships Team Member and Silver Medalist, USA Gymnastics Hall of Fame Inductee, with 11 and half consecutive years on the Elite National Team. He has performed gymnastics on every continent with the exception of Antarctica.

He has also worked in Hollywood for 20 years and has appeared in film, television, commercial, and on stage. At 43 years of age, he stays in top shape using his own Gymnastics H.I.I.T. program (details below) he developed that utilizes a combination of flexibility, strength training, gymnastics exercises, and plyometrics.

A few weeks in Los Angeles, I had the pleasure of getting a few hours of private gymnastics instructions from Stephen, and afterwards he sent me the note that he was able to achieve the body and muscle you see above by simply performing something he calls a “Gymnastics High Intensity Interval Training Circuit” – just two times a week! The video below shows an example of some of the exercises in his circuit.

Here are a few other examples of Stephen in action:

High Bar Routine from Competition Days:

Ring Routine from Competition Days:

The Journey to become an Olympian:

Anyways, after I met with him in LA, Stephen generously offered to share with me the entirety of his Gymnastics High Intensity Interval Training Circuit in the form of two basic workouts that even the complete gymnastics newbie can handle. In this article (published with Stephen's permission), I'm going to reveal those exact workouts, along with a few more tips Stephen gave me about how to get a strong and shredded body with just two gymnastics-style training workouts a week.

Enjoy, and be sure to check out even more links and helpful training tips in the summary.


Basic Gymnastics Training Tips

Along with sending me the program I'll reveal below, Stephen also sent me a few basic gymnastics training tips. He said the following:

“Hi Ben, I saw your recent posts about gymnastics. Looks like you are finding some good stuff. There is a lot of good info out there, but I want to make sure you get the proper foundation. Gymnastics is all about basics and any weakness will limit your growth. Strive for perfect form and technique on everything you do. Please, please, please…don’t cheat like a lot Crossfitters do.

So, here is what I feel is a proper foundation.

Flexibility – No gymnastics program will be successful without acquiring a certain level of flexibility. 

Pike – Most important. Put most resources on getting this first. Work on getting your back flat.

Pancake – Essential for press to handstand. Work on getting your back flat

Shoulders – Maintain your range of motion while your upper body gets stronger

Splits prep (mainly stretching hip flexors due to increased core work)

Shoulder bungy prehab – Take care of your shoulders, they are going to endure a lot with gymnastics. A good habit. (note from Ben: I'm now using this Crossover Symmetry bungee program for my shoulders).

Straight-arm dumbbell work – Cultivate straight arm strength.

Straight body core work – #1 foundational strength requirement. If you did nothing but this work for the next 3 months, you would be so prepared for growth. You cannot do proper gymnastics strength without a super strong rock solid core…period. Few examples…

Hollow hold

Hollow rocks

V ups

Leg raises

Arch ups

Handstand work – Perfectly straight body with tucked pelvis and no shoulder angle. Few examples…

1 minute stomach against wall

45 degree against wall

Planch work – Start with tucked position. Get comfortable leaning far over hands.

Press Handstand work

“L” sit

Muscle Up

Basic Rolls for starting basic kinesthetic awareness

Basic Strength Exercises (aim for the numbers below) – you will be combining these major muscle group exercises with a “straight body” shape and/or press / hinge movement…then stuffing those exercises into a high intensity interval training template for the ultimate body weight workout! Perfect form always; using the tight straight body position.

20 Dips

10 Pull Ups

30 Push Ups

5 Handstand Push Ups

Plyometrics – Squat jumps, box jumps, proper landing position. Can be combined with Basic Rolls.

Activate every muscle in your body when doing gymnastics; make your body an interconnected group of muscles that becomes “one unit.” Including, pointing your toes and fingers during exercises.”

OK, so armed with these basic tips from Stephen, let's delve into two sample gymnastics workouts.


Two Sample Gymnastics Workouts

Using the tips above from Stephen, here's an example of the two primary workouts I'm now performing on Mondays and Thursdays. From warm-up to cool-down, these take about 40-45 minutes to complete. If I can squeeze it in on a Saturday or Sunday, I also perform a shorter 20-30 minute version of the workouts below, also straight from the mind of Stephen.

Day 1

Warmup

* Full shoulder set on bands
* Horizontal dumbbell or clubbell raises to failure
* Vertical dumbbell or clubbell raises to failure
* 15 Strict Pull Ups
* 30 Dips
* 30 Push Ups
* 15 Reverse Lunges Per Side
* 30 Squats

Static Holds/Core/Positions

* 45 second Straight body hold between mats (stomach up) –
* 45 second Straight body hold between mats (stomach down) or 15 Reverse Hypers

* Max Time Wall Handstand

* 5 Draw Bridges

* 30 second Ring Support Hold

Gymnastics Exercises

* 10 Planch Leans

* 10 Hanging Leg Lifts

* 10 Press Slider Assist

* 10 x Front lever band assist

Gymnastics Exercise/Major Muscle Group Combo

* 15 Muscle Up Drills

Major Muscle Group Exercises

* Single Leg Squats (TRX) or Single Leg Roll Up (15 each leg)

* 15 Lunges (TRX or Weighted or suspended leg back) per leg

* 15 Front Lever Pull Ups on bar or rings (same as horizontal pull-ups)

Bursts

* 4 sets of 30 seconds of Box Jumps or band assist squat jumps or squat jumps or lunge jumps

* 4 sets of treadmill sprints or Sprints with Jog back or band assist sprint in place

Optional Finisher:

Tabata set on bike or elliptical


Day 2

Warmup

* Full shoulder set on bands
* Horizontal dumbbell or clubbell raises to failure
* Vertical dumbbell or clubbell raises to failure
* 15 Strict Pull Ups
* 30 Dips
* 30 Push Ups
* 15 Reverse Lunges Per Side
* 30 Squats

Static Holds/Core/Positions

* 45 second Straight body hold between mats (stomach up)

* 45 second Straight body hold between mats (stomach down) or 15 Reverse Hypers

* Max Time Wall Handstand

* 15-30 V-ups

* 30 Olga Crunches

Gymnastics Exercises

* Planch Walks with Sliders or paper plates

* Crab Walks with Sliders or paper plates

* 10 Press First Half Drills – Press Compression slider assist (1 min to end of video)

* 10 Press Ball Assist

* 30 Second L Seat Leg Extends (Stay in tuck for as long as needed)

Gymnastics Exercise/Major Muscle Group Combo

* 3 Muscle-up Thera-band Assist

* OR if already done earlier in day, weighted horizontal pull-ups or other hanging or grip activity like regular pull-ups or neutral grip pull-ups

Major Muscle Group Exercises

* Single Leg Squats (TRX) or Single Leg Roll Up (15 each leg)

* 15 Lunges (TRX or Weighted or suspended leg back) per leg

* 15 Front Lever Pull Ups (horizontal pull-ups) on bar or rings

Bursts

* Box Jumps or band assist squat jumps

* 4 sets treadmill sprints or Sprints with Jog back or band assist sprint in place

Finisher:

Optional Finisher:

Tabata set on bike or elliptical


Summary

So is that it?

Yeah, just about, but there's one final modification I'm making to the programs above when I do them, since, beginning Spring 2017, I'm still racing big ol' long Spartan races and need a solid mix of strength, power muscle and endurance.

Here's the modification for even more cardiovascular intensiveness:

Assuming that time permits (you'll need a solid hour if you decide to use this strategy), then in between each and everyone one of the sections above, from Warmup to Static Holds/Core/Positions to Gymnastics Exercises to Gymnastics Exercise/Major Muscle Group Combo to Major Muscle Group Exercises…

…I perform approximately 1-2 minutes of a hard cardio bout, preferably running, cycling, rowing or elliptical – whatever happens to be handy. I don't gas myself so hard that my form on the gymnastic sections suffers, but adding in a just a few of these cardio bouts definitely assists with a few missing components of gymnastics training that aerobic athletes such as cyclists, obstacle course racers, triathletes or marathoners need, particularly maximum oxygen utilization (VO2 max), mitochondrial density and muscular endurance.

But in my opinion, adding those components are only necessary if you're an endurance athlete, who, like me, doesn't have the time to squeeze in both a cardio workout and a gymnastics workout on the same day.

And finally, in addition to the two gymnastics training sessions above, I am indeed stacking and sprinkling a few other components into my weekly program, such as mobility, foam rolling, ELDOA (podcast on this coming soon), Core Foundation training, Kundalini yoga, my biohacked infrared sauna, cold thermogenesis, snowboarding, snowshoeing and tennis. I share all of those additional components and how I manage to squeeze them into a week in this plan, which is the exact workout plan I'm following for the first three months of 2017.

If you want to learn more about how to get the body of the gymnast, I ‘d highly recommend a quite comprehensive article I wrote two weeks ago that walks you through some of the best free online gymnastics programs scattered about the interwebs. It is entitled, fittingly enough, “How To Get The Body Of A Gymnast“.

Finally, if you have questions, thoughts or feedback for Stephen or me, just leave your comments below and one of us will reply!

The Weekly Roundup: Your Go-To Guide For Everything You May Have Missed This Week & More!

Welcome to my Weekly Roundup!

In one convenient post, you're about to discover the most important things I've noticed this week, including the latest news from the fronts of fitness, nutrition, health, wellness, biohacking and anti-aging research, the top photos, videos and stories from this week, upcoming events and speaking appearances, giveaways, specials and a host of other things you may have missed.

Let's do this…


Podcasts I Recorded This Week

Every month, I release never-before-seen videos, audios and .pdf's inside the BenGreenfieldFitness “Premium” channel (just $10/year to access!). This month's private audio was entitled “Internal Drive, Overcoming Resistance, How to Create Challenges Throughout The Year”, and you can click here to go Premium and access an entire vault of protected content!

-364: Becoming A Super-Ager, The Internet Of Food, How To Get Lots Of Stuff Done Every Day & Much More!

Eat Wheat: A Scientific and Clinically-Proven Approach to Safely Bringing Wheat and Dairy Back Into Your Diet


Articles I Published This Week:

-The 13 Digestive Enzymes Your Body Needs, 3 Digestive Enzymes Hacks & What To Look For On Digestive Enzyme Labels.

-Can You Build Muscle With Body Weight Only Exercises?

My full article feed and all past archives of my articles are here if you want to check out past articles!


This Week's Inner Circle News:

-Inside the Ben Greenfield Fitness Inner Circle, my private forum for personal interaction with my family and me, my amazing wife, Jessa Greenfield, releases her Inner Circle Healthy Home Workshop every month. In this month's issue, you'll find out how to toast up sweet potato instead of bread, make delicious, nourishing bone broth and much more!


Articles I Was Featured On This Week

Top 77 Biohackers You Should Follow To Hack Your Mind And Body

Anti Ageing Secrets with Ben Greenfield — Melissa Ambrosini


Podcasts I Was Featured On This Week

Ben Greenfield On Anti Ageing Secrets With Melissa Ambrosini


Upcoming Events:

-February 7-11: Keto Diet Bundle. For just 5 days, you can get all the Keto books, tools and products you'll ever need, including 40+ eBooks, 20+ months of meals plans, eCourses and much more, at a crazy discount! Check it out by clicking here!

March 3-5, 2017: Nutritional Therapy Association Conference in Vancouver, WA: Nutritional Therapy Association (NTA) offers Nutritional Therapy Practitioner and Consultant certifications that teach how to use nutrient dense foods as the key to restoring balance and enhancing the body’s ability to heal. I'll be speaking at the conference! Tickets are on sale now. Go to BenGreenfieldFitness.com/NTA to register and tell them I sent you if you want to get their VIP treatment.


This Week's Most Popular Instagram Pic:


This Week's Most Popular Tweet:


This Week's Most Popular Facebook Post:


This Week's Most Popular Snapchat Story:

Each week I'm providing free workouts, recovery info and a behind-the-scenes look into my life on Snapchat! Find out how I pooped like a baby, a biohack to reset your tolerance to alcohol and marijuana using neurofeedback and much more! Click here to follow me on Snapchat and find out why!


This Week's Most Popular Pin from Pinterest:


Featured Products:

Having a daily routine is absolutely crucial to you achieving massive success and “crushing it” in life. Using the tips within the new “Ben Greenfield’s Daily Routines: A Practical Handbook To Optimize Your Body, Mind & Spirit”, you’ll wake like a champion, achieve superhuman levels of productivity, and sleep like a baby, all with plenty of time left over for family, friends, hobbies, social life, and more. Click here to get yours today!


Need Help With Your Resolution? This Should Do The Trick…:

Did you know you can consult one-on-one, with me? Whether you’re training for an amazing feat of physical performance, you’re trying to shed fat or gain lean muscle as fast as possible, or you want to tap into the most cutting-edge health, anti-aging and longevity protocols, coaching with me is designed to enhance your physical and mental performance at the highest level. With detailed instructions, guidance, and planning, you’ll get instant access to every training, nutrition, and lifestyle technique that exists to optimize your life, make you indestructible and get you to your goals as safely and quickly as possible.

Leave any questions, comments, or feedback below – or any news of the week that you think I should have added – and I will be sure to reply.

Cheers,

Ben

364: Becoming A Super-Ager, The Internet Of Food, How To Get Lots Of Stuff Done Every Day & Much More!

Click here for the full written transcript of this podcast episode.

February 1, 2017 Podcast: 364: Becoming A Super-Ager, The Internet Of Food, How To Get Lots Of Stuff Done Every Day & 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.

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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, BenGreenfieldFitness.com/Snapchat and Google+.

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Special Announcements:

This podcast is brought to you by:

HealthGains – To receive $150 off your first GAINSWave treatment … text the word “Greenfield” That’s my last name: G-R-E-E-N-F-I-E-L-D to 313131, or to get a discount on GAINSWave at the Florida clinic, visit HealthGains.com and tell them I sent you!

-Nutritional Therapy Association – Go to NutritionalTherapy.com for more information about Nutritional Therapy Practitioner and Consultant certifications. Classes are filling quickly! Registration closes Feb 6 and classes start Feb 13.

ZipRecruiter – Post jobs on ZipRecruiter for free by going to ZipRecruiter.com/first.

MVMT Watches – Get 15% off any watch today at MVMTwatches.com/ben.

Click here to donate any amount you'd like to support the podcast!

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.

January 20th-22nd: Brain Optimization Summit. 31 doctors, scientists, biohackers and nootropics professionals reveal lifestyle habits and supplements that improve mental performance. Check it out by clicking here!

March 3-5, 2017: Nutritional Therapy Association Conference in Vancouver, WA: Nutritional Therapy Association (NTA) offers Nutritional Therapy Practitioner and Consultant certifications that teach how to use nutrient dense foods as the key to restoring balance and enhancing the body’s ability to heal. I’ll be speaking at the conference! Tickets are on sale now. Go to BenGreenfieldFitness.com/NTA to register and tell them I sent you if you want to get their VIP treatment.

Did you miss the weekend podcast episode with John Doulliard? It was a must-listen – “Eat Wheat: A Scientific and Clinically-Proven Approach to Safely Bringing Wheat and Dairy Back Into Your Diet.” 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!

——————————————

Listener Q&A:

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

The Best Intervals To Build VO2Max

Mark says: He loves the show. He's an age group competitive triathlete and 3.5 months ago he got in a bike crash where he broke his collar bone, 6 ribs and significantly collapsed his lung on one side. Now in the last month or two as he is getting back into training and competing a little bit, and he's noticed a pretty dramatic change in his Vo2 max and speed, particularly on the run, probably 15%-20% and probably 5-10% in swimming and cycling. He'd love to know the best and quickest way to get his competitive edge back and get his Vo2 max and ventilatory capacity back up to what it was before.

In my response, I recommend:
How To Look Good Naked article

How To Get Lots Of Stuff Done Every Day

Burt says: He just got to the weekly roundup and its awesome, but he's barely scrolled down and he has a 10 million dollar question. How do you get so much work one? There's so many projects – he sees interviews you've done, your own podcast, articles, working on a chapter in your new book, and traveling, how do you do it? He'd love to know, what are your secrets? He's read and followed your stuff before, and he's hired you as well, but he wants to be able to make it his life. Thank you very much and he loves all your stuff!

Ben's Top 5 Anti-Aging Tips

Tyson says: He's 21 years old and from Sydney, Australia. He's a Personal Trainer and loves health and fitness. His question is how can live to 120 years old? You probably don't hear this from a lot of 21 years olds but he knows he wants to live past 100 and he wants to do everything possible in order to do that. So is there anything you recommend doing earlier in life that you wish you may have done to help you improve your longevity? He loves the podcast, the knowledge you share, and he shares it with all his clients. Thanks!

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Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

Ask Your Question

  • This field is for validation purposes and should be left unchanged.

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Can You Build Muscle With Body Weight Only Exercises?

It’s Tuesday and here's another sneak peek at practical, quick and dirty fitness tips from this week’s Get-Fit Guy episode.

Each week, over at the Quick & Dirty Tips Network, I produce a free, easy-to-read article, accompanied by a short 5-10 minute audio version of that article. Everything there is focused on the latest fitness research, exercise news, and quick and highly practical muscle gain, fat loss and physical performance tips. It’s called “The Get-Fit Guy’s Quick & Dirty Tips To Slim Down & Shape Up”.

Here's your sneak peek from this week's episode “Can You Build Muscle With Body Weight Only Exercises?

Earlier this summer, in the article “How to Build Muscle with Body Weight Exercises”, I reported on the results of a new study which showed that simply flexing your muscles the same way as you would if posing in front a mirror, flexing your abs, doing a “front double biceps post” , doing a body weight squat throughout a full range of motion was just as effective as traditional weight training when it came to building muscle.

While I noted that actual strength gains were greater in this study for a loaded weight training scenario vs. a non-loaded condition, the research was worth taking a closer look at for anybody not wanting to be limited to using dumbbells, kettle bells, resistance bands, barbells, or machines to build muscle and for folks who instead want a body weight only option.

Now a new “low load, high rep” study has hit the streets, along with a 2017 workout strategy presented by yours truly and an intriguing article from a friend of mine about his own quite positive experience maintaining muscle with body weight only training. In this episode, we’ll take a look at these three new resources, discover whether you can build muscle with body weight only exercises, and find out if you need to actually lift heavy weight to build muscle.

 
Want to know more?   Click here to go check it out now or bookmark for later.

Finally, if you have your own ideas for future fitness articles you'd like to see me write, leave your ideas in the comments section below.

The 13 Digestive Enzymes Your Body Needs, 3 Digestive Enzymes Hacks & What To Look For On Digestive Enzyme Labels.

You're sore. Maybe it was the heavy squats. The long run. The ungodly number of pull-ups you cranked out. Or just…life.

So you open the refrigerator.

Now you're digging around for something, *anything* to knock out the soreness.

And you happen upon that bottle of digestive enzymes you rarely use. You look at the label.

Protease this. Amylase that. HUT. SAPU. FIP. Whatever the heck those mean.

You shrug and walk way, in search of a foam roller.

But what would've happened had you popped a few of those enzymes? You'd be surprised at what could have happened when it comes to the potential for massive amplification of muscle recovery. And you'd also be surprised at what else you probably don't know about digestive enzymes. 

Prepare to take a deep dive in the world of digestive enzymes, which digestive enzymes your body needs, how digestive enzymes can be used for far more than just digesting a steak, three cool digestive enzyme biohacks, how to choose a digestive enzyme, and much more.

Let's do this.


The 13 Digestive Enzymes Your Body Needs (And How Digestive Enzymes Work)

First, if you need a really comprehensive review of what digestive enzymes are and how digestive enzymes actually work, then you need to listen to my recent podcast episode entitled “Probiotic Enemas, Digestive Enzyme Myths, Breathing 10 Kilograms of Oxygen, Low-Protein Diets & More“. In that podcast, I interview biohacker Matt Gallant and bodybuilder Wade Lightheart about their probiotic and digestive enzyme blends, and they reveal plenty of interesting facts that I didn't know about both probiotics and digestive enzymes.

Basically, the role of digestive enzymes is to act as catalysts in speeding up specific chemical reactions in your body – primarily by helping to break down larger molecules into smaller particles that the body can better absorb.

The duodenum of your small intestine is where amino acids are extracted from proteins, fatty acids and cholesterol are extracted from fats, and simple sugars are extracted from carbohydrates. All macronutrients are broken down into molecules small enough to be carried in the bloodstream, and micronutrients (if they haven’t already been cleaved in your stomach acid) are also released and transported into the bloodstream.

Each digestive enzyme and digestive compound secreted by your gut and other organs such as the pancreas have a specific role. You might be surprised to know that there are a relatively large number of digestive enzymes. Below are 13 of the most crucial digestive enzymes you should know about.

1. Alpha-Galactosidase

This is the enzyme that helps to break down legume starch, reducing the formation of gas from foods like beans and hummus. If you are getting extremely bad gas after eating just a small amount of these foods, it could be because you are short in the enzyme alpha-galactosidase.

2. Amylase

Amylase is the enzyme that is necessary for the breakdown of starches such as bread, rice and other carbohydrates. If you are getting very gassy and bloated after consuming these type off foods, you can get past this by supplementing with amylase.

3. Cellulase

Cellulase is the enzyme that is used to break down and digest cellulose, which is found in dietary fiber rich foods such as plants – but also fruits, grains and seeds. If you start increasing your dietary fiber intake or adding more fresh produce to your diet, you’ll soon become aware if you aren’t getting enough cellulase as gas, bloating, and irregular bowel movements are all signs that you could be suffering from a lack of cellulase.

4. Glucoamylase

When you think of sugar rich foods, what do you think of? Candy? Cake? Cookies? Most people do think of these traditional food items. And while it’s true that all of these do contain high amounts of sugar, they aren’t the only sources of sugar in the diet. Sugar can also be found in grains that you consume, especially refined grains such as white rice or white bread. It’s glucoamylase that helps to break down the sugar found in these foods, reducing the chances that you begin to experience digestive distress in response to these foods, even if you're producing plenty of the other starch-digesting enzyme amylase.

5. Invertase

Sucrose is another form of sugar found in certain foods, and in most modern foods, is usually derived from sugar cane. It’s another simple sugar in the diet that breaks down rapidly, but those who do not maintain high enough levels of invertase in their digestive tract are more likely to experience gas and bloating after consuming foods rich in sucrose.

In an ideal dietary situation, you would think you would consume very little sucrose and thus would need very low levels of invertase, but even healthy, natural foods such as mangos, peaches, beets, dates and sweet peas contain sucrose.

6. Lactase

You're probably already familiar with the enzyme lactase the lactose-digesting enzyme – lactose being a sugar that’s found naturally occurring in dairy products. One thing that most people don’t realize is just how high dairy products can be in lactose sugar. For example, an average glass of milk contains nearly 10 grams of lactose sugar per serving.

Lactase is necessary for the breakdown of any sugars found in dairy products including milk, yogurt and cheese. If you’ve ever heard someone say they are lactose intolerant, what this really means is they don’t possess enough of the digestive enzyme lactase to deal with all the lactose that they are consuming. As a result, they face issues such as gas, bloating, and digestive distress after eating dairy rich foods.

7. Lipase

Lipase, as you may have guessed, is the digestive enzyme that breaks down the lipids (fats) that you eat. If you do not have enough lipase in your digestive tract, you may find that you get a less than pleasant reaction from consuming high fat foods. You get heart-burn, indigestion, bloating, fatty stools, and you could also experience diarrhea.

8. Protease

Protease is the digestive enzyme that is utilized to help with the breakdown of protein rich foods. If you’ve ever been around someone who is on a high protein diet, you may have noticed that they suffer from gas like you’ve never smelled before. Certain high protein rich foods tend to be especially bad offenders, such as whey protein powder and eggs. If you or someone else you know is eating a high amount of these, chances are, they are relatively smelly to be around. Maintaining high enough levels of alkaline, neutral, and  acid based proteases will help you avoid those dreaded protein farts.

9. Xylanase

Xylanase is a digestive enzyme that, similar to cellulase, can help with the breakdown of plant fibers, so it is an especially important digestive enzyme for anyone who consuming a high amount of fresh, raw fruits and/or vegetables. It will work in combination with cellulase to break down these foods in the body and ensure that you are able to eat produce without problems.

10. Peptidase

Peptidase is a digestive enzyme that is responsible for helping with the breakdown of casein in milk and protein powder, and can also help with the breakdown of gluten. If you feel like you have a gluten intolerance, it may be worthwhile to look into supplementation with this enzyme. This said, do note that it’s not a cure for those who are suffering from celiac disease.

11. Pectinase

Pectin is a particular type of dietary fiber commonly found in certain fruits. For instance, apples are rich in pectin, and pectin actually the type of fiber in produce that helps considerably with appetite control. It's also why you might find that after you eat something like an apple, your appetite is lowered for a few hours and this is largely thanks to the inclusion of pectin. But if instead you find that you feel bloated and have an upset stomach, it could be that you don’t have enough pectinase in your gut.

12. Hemicellulase

Another enzyme that’s responsible for the breakdown of plant fibers is hemicellulose. This enzyme helps break down the cell wall in plant fibers, enabling your body to be able utilize the nutrients found in the plants, and then excrete the rest through the bowels.

13. Phytase

Phytase is a digestive enzyme that plays a primary role in the body to assist with freeing up the minerals that are bound to phytic acid in plants. Without this digestive enzyme, you may absorb the minerals that so many plants have to offer, which can then lead to mineral deficiency.

While you can get all digestive enzymes naturally from eating certain foods such as pineapples, red meat, and papayas, the problem is you’ll be hard pressed to get all of these digestive enzymes with foods alone. This is why both our ancestors and many modern nutrition enthusiasts use pre-food digestifs such as liquors, lemon juice, bitters, ginger, fennel, licorice and other compounds that can both provide enzymes and also assist with your own enzymatic production.

To get the full benefits of any of these 13 different digestive enzymes, you want to take a full spectrum digestive enzyme complex  anywhere from 30 minutes to immediately prior to a meal (and you'll also get plenty of benefits if you pop them directly after a meal in case you forget to take them before). This becomes all the more important as you age. According to enzyme expert Dr. Edward Howell in his book “Enzyme Nutrition“, the average human loses 70% of their enzyme reserves by the time they’ve reached 40 years of age (in that book, he also states that lifespan is directly proportional to the rate of exhaustion of enzymes in the body).

But the benefits of maintaining adequate levels of digestive enzymes goes far beyond simply enhancing your absorption of nutrients and minerals from food or avoiding things like carb and protein farts. Let's take a look at another little known benefit of digest enzymes: recovery.


How Digestive Enzymes Help You Recover Faster

Although facilitating digestion is what most enzyme supplements are known for, a specific class of enzymes called “proteolytic enzymes” can not only be used to help digest protein in your meals, but can also be used to help reduce pain and inflammation and to support tissue healing. Many studies, as well as preliminary clinical trials, has shown that these can actually be quite helpful, particularly for pain associated with exercise-related muscle soreness and recovery, sinus, or dental complaints.

For example, in an Annals of The NY Academy Of Science article found in the excellent book “Enzymes & Enzyme Therapy“, author Anthony Cichoke highlights how recovery from sprains and strains can decrease from eight weeks of inactivity to an impressive two weeks of inactivity with the consumption of enzymes.

Another study entitled “Protease supplementation improves muscle function after eccentric exercise” looked into the use of protease supplementation to reduce the damaging effects of eccentric exercise and accelerate recovery of muscle function, possibly by regulating inflammation.

In this study, subjects performed weight training via extension/flexion of the quadriceps muscle group. They were randomly assigned to consume 5.83 g daily of either a cellulose placebo or a proteolytic supplement containing fungal proteases, bromelain, and papain. They trained for 21 days. After the supplementation period, subjects donated blood samples before performing a 45-min downhill treadmill protocol at 60% of VO2max. Significant group differences were observed for peak torque at flexion, indicating higher force production in the protease group.

Significant interactions were also observed when it came to elevations in circulating eosinophils and basophils in the protease group, which coincides with lower levels of inflammatory markers such as serum cyclooxygenase 2, interleukin 6, and interleukin 12. The researchers concluded that protease supplementation seems to attenuate muscle strength losses after eccentric exercise by regulating leukocyte activity and inflammation.

In another study entitled “Effects of a protease supplement on eccentric exercise-induced markers of delayed-onset muscle soreness and muscle damage“, researchers examined the effects of a protease supplement on selected markers of muscle damage and delayed-onset muscle soreness (DOMS). The study used a double-blinded, placebo-controlled, crossover design. Twenty men were randomly assigned to either an enzyme supplement group or a placebo group.

All subjects were tested for unilateral isometric forearm flexion strength, hanging joint angle, relaxed arm circumference, subjective pain rating, and plasma creatine kinase activity and myoglobin concentration. During these tests, the subjects in the supplement group ingested a protease supplement and subjects in the placebo group took microcrystalline cellulose. After testing and 2 weeks of rest, the subjects were crossed over into the opposite group and performed the same tests as during their first visits, but with the opposite limb.

Overall, isometric forearm flexion strength was much greater (7.6%) for the supplement group than for the placebo group. These findings provided initial evidence that the protease supplement may be useful for reducing strength loss immediately after eccentric exercise and for aiding in short-term strength recovery.

Perhaps even more impressive was the study “Double-Blind Clinical Study Using Certain Proteolytic Enzymes Mixtures In Karate Fighters”, which was published in Enzymes Enzyme Therapy and showed mind blowing improvements after the use of digestive enzymes for athletic injuries and subsequent recovery, including:

-Hemotoma: recovery time decreased from 15.6 days to 6.6 days

-Swelling: recovery time decreased from 10 days to 4 days

-Restriction of movement: recovery time decreased from 12.6 days to 5 days

-Inflammation :recovery time decreased from 10.5 days to 3.8 days

-Unfit for training: recovery time decreased from 10.2 days to 4.2 days

In the study “Therapy Of Ankles Join Distortions With Hydrolytic Enzymes; Results Of Double-Blind Clinical Trials“, Dr. Baumuller used enzymes in a double blind study for ankle related injuries and found people could recover up to 50% faster.

In another study entitled “Traumatic Injury In Athletes”, in the International Rec. Medicine, Dr. Lichtmann treated boxers and found that with the use of enzymes, he could drop black eyes from 10 to 14 days of recovery to 1 to 3 days.

These whole system effects of digestive enzymes show that enzymes don't just work on your gut. They work on your muscles and inflammatory markers too.

So those same enzymes you have in your fridge that might help with digestion can also be used pre or post workout. Here are the “best practices” for using enzymes for recovery:

  • Take enzymes as early as possible in the day.
  • Take a higher dosage (this would be 5 to 15 capsules vs. the typical 2 to 5 capsules you'd take before a meal) on an empty stomach, so that they don't have food to “work on”.

To read up more on the systemic effect of enzymes, check out the book: Food, Enzymes, Health & Longevity by Dr. Edward Howell.


3 Little Known Digestive Enzyme Biohacks

Now That you know how to use digestive enzymes for getting your food to digest better and for healing injuries or helping muscles to recover faster let's move on to a few quite useful and cool digestive enzyme “hacks”.

Cool Digestive Enzyme Hack #1: Predigest Your Protein Shakes

This first digestive enzyme hack allows you to  crank your muscle gains to new heights by flooding your muscles with a maximum amount of amino acids without actually increasing your protein intake by a single gram.

To do it, just drop a handful of digestive enzyme capsules into a blender, along with your protein powder and anything else you like to put in a protein shake (here's my own personal morning smoothie recipe) and sip away. The protein powder gets broken down into amino acids and repairs tissue far, far faster this way.

The study “protein coingestion stimulates muscle protein synthesis during resistance-type exercise” looked into the potential of protein ingestion to modulate protein synthesis during exercise.  Subjects participated in two experiments in which they ingested either carbohydrate or carbohydrate with protein during a two hour resistance exercise session. Protein coingestion lowered whole body protein breakdown rates up to 12% compared with the ingestion of carbohydrate only, and augmented protein oxidation and synthesis rates by 77% and 33%, respectively. As a consequence, whole body net protein balance was negative in the carbohydrate group, whereas a positive net balance was achieved after the carbohydrate and protein treatment. This study proved that, even in a fed state, protein coingestion stimulates whole body and muscle protein synthesis rates – especially during resistance-type exercise.

So based on this, we know that the intake of protein vastly improves muscle protein synthesis, and based on the study “digestive enzymes reduce quality differences between plant and animal proteins: a double-blind crossover study“, it turns out that when you consume digestive enzymes along with your protein powder you get a very impressive result that enhances protein synthesis and amino acid availability even more.

This study sought to investigate if co-ingestion of a plant protein specific digestive enzyme blend that contained enzymes such as protease, peptidase, bromelain and alpha-galactosidase, could reduce the significant differences in amino acid appearance in the blood between plant proteins like hemp, rice and pea based protein powders and animal proteins like whey or casein protein powder. It turned out that co-ingestion of a plant protein specific digestive enzyme blend and a pea/rice protein blend increases time to peak, peak concentrations, and amount of amino acid appearance in the blood in comparison to pea/rice protein alone, and reduces previously significant differences between whey protein and plant protein powders!

Cool Digestive Enzyme Hack #2: Predigest Your Steaks

Break open two capsules of digestive enzymes and spread on a piece of meat and leave for 60 to 90 minutes.  This softens the meat.  You can actually click here to watch enzymes break down a piece of steak right before your eyes.  The video on that page shows a digestive enzyme complex called “Masszymes”  literally turning a huge chunk of beef into a pool of amino acids.

So how does this work, exactly?

Raw fruits like papaya, kiwifruit, pineapple, fig and mango contain enzymes that can be actually be used to tenderize meat before cooking because they contain enzymes that break down proteins. These fruits all contain a type of enzyme called a protease.

As you probably know, marinades are usually added to meats such as beef, chicken or pork before cooking, and marinades have two main roles: they add flavor, but they also tenderize the meat, making it softer and less chewy. Marinades are a mixture of ingredients that can include acids (typically vinegar, lemon juice or wine), oils, herbs, spices, dairy products, fruits and vegetables, and often many of these compounds contain naturally occurring amounts of enzymes.

Warning: if left too long on the meat,  enzymes are so powerful that they can completely digest the meat.

Cool Digestive Enzyme Hack #3: Digestive Enzyme Enemas

Of course, no article on biohacking would be complete without mentioning sticking stuff up your butt.

Matt Gallant, who I interview in this podcast episode on digestive enzymes and probiotics, is an entrepreneur, a poker champion, an ex-rock guitarist, a strength and conditioning coach with a degree in kinesiology, and the CEO of a company called BiOptimizers (they produce digestive enzymes), and a guy who send me e-mails like this:

Subject line: probiotic enema

Break open a handful of capsules and ferment in coconut water…reaches peak power around 4-5 hours of fermentation. However you live in a cooler climate so it might take longer. You can drink it, and if it’s still sweet then you can go longer. When it starts to become a bit acidic, that’s when it is at it’s peak. For enema, retention time should be 15-20 minutes. I like doing the Batman enema. I’ll go upside down with the Om Swing so it really works it’s way down. I tend to do this after two days of fasting so it really takes care of old bad bacteria…”

Since Matt wrote me prior to that podcast, I've actually been doing this once a month  I amand I've even thrown in along with four probiotic capsules and four digestive enzyme capsules a few extra butyric acid capsules (four of them too) to enhance the effectiveness of the probiotics on the enzymes.  It's kind of like a DIY version of fecal transplant therapy. Interestingly, the most dramatic thing that I notice is a big boost in mood, similar to a people report when using these infamous poop pills. If you want to read up more on the systemic health effects of enemas and enzymes, you can check out this article and also this article.


How To Choose A Digestive Enzyme

I’m always stunned when I see digestive enzyme supplements advertised that list the amount of enzymes only in milligrams (mg). Sure, the FDA only requires that metric weight be listed on enzyme supplements, but this doesn't tell you anything about the potency of the enzymes you're buying.

So, when you are choosing a digestive enzyme, you want to be sure to choose a supplement that lists more than just the milligram amount of enzymes, and specifically also compare the units of activity to the price. For example, some digestive enzyme supplements may have a lower price, but when you compare something called the “activity units” you may need to take three or four or more capsules of that less expensive product to equal the enzyme activity in one capsule of a competitor product with a higher amount of activity units.

Another thing to think about when choosing a digestive enzyme is the number of fillers that the product contains. For example, many supplement products contain magnesium stearate, silica, rice bran, etc. – all of which can prevent caking or clumping. But when consumed in high amounts, such as you would probably be doing if you're using a digestive enzyme before each meal using the amounts recommended in this article for muscle recovery or injury, all these fillers can gradually accumulate in your body or lead to digestive distress or both.

Finally, actual stability is crucial, because enzymes are most effective when they're active in the broad pH range of your digestive tract – and this requires that a digestive enzyme operate efficiently across a wide range of acidities. This means that the enzymes are rocking and rolling at every stage of digestion, not just, say, in the upper part of the small intestine, or only in the middle or lower part, etc.

When you investigate the labels of digestive enzyme products, you will often find measurement units you may not be familiar with. These measurement units are derived from something called the Food Chemical Codex (FCC). The FCC is published by the National Academy Press and is the accepted measurement unit standard of the U.S. Food and Drug Administration. The FCC establishes activity levels and potency for digestive enzymes and the entire system for determining enzyme potency used by the American supplement industry is derived from the FCC.

So while most food comparisons are based on weight (e.g. the vitamin C in x grams of tomato vs. the vitamin C in x grams of olives), with enzymes the key measurements are the “unit of activity” and “potency”. There is actually no direct relationship between weight and units of activity. Be very beware when a product only lists the amount of digestive enzymes in milligrams or mg. This doesn't tell you diddly-squat about the actual activity level of the enzymes.

The enzyme activity of digestive enzyme supplements should be measured and reported in FCC units. These unit measurements are usually expressed as follows:

Protease – HUT (Hemoglobin Unit Tyrosine base), USP (1 HUT = approx. 6.5 USP)

Amylase – DU (Alpha-amylase Dextrinizing units)

Lipase – FIP, LU, FCCLU

Cellulase – CU (Cellulase unit)

Invertase – IAU (Invertase Activity unit)

Lactase – LacU (Lactase unit)

Maltase – DP (degrees Diastatic power)

When comparing digestive enzyme products, you should make sure measurements are listed using these FCC standard codes and make sure you're actually getting a high amount of the actual enzymes you're paying for. The only exceptions to digestive enzymes being measured in active units rather than weight in milligrams (mg) are the enzymes seaprose and superoxide dismutase, which are measured in milligrams.

Any label that doesn’t give you active units doesn’t give you an accurate or true measure of the ingredient’s potency. For example, check out this label of a digestive enzyme sold on Amazon:
As you can see, everything on the label is listed in milligrams!

This label tells you absolutely nothing about the efficacy of this enzyme, whether you're getting your money's worth, or any othe important details about enzyme potency. I'd stay far away from a supplement like this.

Now, let's look at another digestive enzyme example. The nutrition label below shows an extremely popular digestive enzyme supplement made by NOW Foods. It contains 200mg of a “pancreatin blend”. And you now know that this tells you nothing. But below that, you can see it includes 20,000 USP units of Protease, which, from the info above, is the equivalent of (1 HUT = approx. 6.5 USP), or around 3100 HUT of protease.

It has 2400GDU of bromelain, which is usually measured in either MCUs (milk clotting units) or GDUs (gelatin dissolving units). One GDU equals approximately 1.5 MCU. Strong products contain at least 2,000 MCU (1,200 to 1,333 GDU) per gram (1,000 mg). A supplement containing 500 mg labeled 2,000 MCU per gram would have 1,000 MCU of activity.

Those are just a couple examples. So while it isn't a super strong enzyme per se in terms of strength or diversity, this also isn't a “bad” digestive enzyme complex (although seeing the calcium carbonate, stearic acid, croscarmellose sodium, magnesium stearate and tablet coating gives me pause).

Next, take a look at the label below, which is the label of the Masszymes digestive enzyme complex I've mentioned already a few times in this article (and that several previous podcast guests and strength and conditioning legends such as Vince Del Monte and Elliot Hulse use):

Now, compare this Masszymes label above to the digestive enzyme supplement label, and especially note the mathematical contrast in strength and diversity.

See the difference?

One big thing to note, especially if you're a hard-charging exercise enthusiast, is the difference in protease levels. Why?

Proteases break down protein into absorbable, anabolic amino acids, which are what your muscles require for recovery and growth. It doesn’t matter if you’re consuming 30 grams of protein or 300 grams of protein – if you don’t have a sufficient supply of enzymes to digest the protein, your muscles will be deficient in amino acids.

This is why a digestive enzyme formula should various proteases that work at different pH levels (the ability to work at different pH levels ensures that the protein gets broken down into amino acids at every stage of digestion).

In other words, protease is king for a hard training athlete because you need a high amount of amino acids for your muscles to recover and grow from tough workouts.

However, protease is also the most expensive enzyme to produce, and there are several kinds of protease enzymes. This is why most digestive enzymes formulations are stuffed with cheap amylase (digests carbohydrates) and low quality lipase (digests fats), while the protease in most products tends to be low in both quality and quantity.

But some enzymes, like the Masszymes one pictured above, jams as much protease as possible inside each capsule, specifically using five different kinds of the strongest proteases. As you can see, that specific formula contains 85,000 HUTs of protease per capsule and I haven't been able to find a single enzyme formula on the market that can compare (I literally looked at every enzyme label I could find and they all came up short). This makes it expensive to produce, but really darn efficacious for the type of recovery hacking you learned about earlier.

Congratulations, you now know what a digestive enzyme is, how digestive enzymes work, and how to decode the average digestive enzyme nutrition label. You also know a few cool biohacks you can use with your digestive enzymes, and how to take them for workout recovery or for injuries.


Summary

Are you taking over 100 grams of protein per day… from shakes, supplements, and food…but you're not making the gains you expect?

Do you ever feel bloated, gassy, and maybe even get the runs after downing a protein shake?

Do you want to increase the useable amount of protein in your body? I'm talking about protein that enters into your bloodstream and helps grow bigger, stronger muscle fibers.

Maybe you've been feeling “backed up” since upping the protein in your diet?

Maybe you want to knock out the soreness with something new?

Then digestive enzymes can make a big difference for you. I use them and I recommend enzymes because, frankly, I can only eat so many pineapples and papayas before I begin mainlining fructose into my bloodstream. And I'm a big believer in better living through science.

Masszymes, the product I recommend above, was developed by my friend and fellow biohacker Matt Gallant (along with vegetarian bodybuilder Wade Lightheart), and is a medical-grade enzyme formulation that was specifically formulated to be high in protease (the enzymes responsible for protein digestion and absorption), a critical consideration for most athletes and active individuals. In fact, to my knowledge Masszymes contains more proteolytic enzymes than any other digestive enzyme on the market. This makes it the strongest proteolytic enzyme formulation on the market today. At 85,000 HUTs, it contains more protease per capsule than any other formula. And their full spectrum enzymes work at a PH range between 2 and 12, which is critical to maximize digestion in the human gut.

The enzymes in Masszymes aren't just limited to protein digesting enzymes though. They've also packed each capsule with amylase (the enzyme responsible for digesting carbohydrates), lipase (digests fats), and range of the other enzymes you've discovered above that help with digestion, recovery and injuries. These enzymes are created using a 6-week cultivation process and each batch is rigorously tested to meet specific criteria for digestive enzyme quality I've highlighted above.

Below you can see what a bottle of Masszymes looks like (and you can click here to learn more about how to use these to vastly increase the bioavailability of the protein you eat, to enhance recovery from workouts and injuries, and to get a huge savings on one of the most powerful digestive enzyme supplements that exists):

How about you? Do you have any experiences with digestive enzymes? What difference did you find it made when you added these products to your diet plan? Leave your questions, comments and feedback below and I'll reply, and click here if you want to try the Masszymes digestive enzymes product at a savings of over 35% per capsule.