321: Chicken Broth vs. Beef Broth, Home Altitude Training, How To Recover From Overreaching & More!

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June 24, 2015 Podcast: Is It Safe To Leave Metal Plates And Metal Screws In Your Body, Chicken Broth vs. Beef Broth, What's The Best Way To Do Home Altitude Training, and How To Recover From Overreaching.

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Listener Q&A:

As compiled, deciphered, edited and sometimes read by Brock Skywalker Armstrong, the Podcast Sidekick and Audio Ninja.

Is It Safe To Leave Metal Plates And Metal Screws In Your Body?

Marc says: He has a metal plate in his ankle from where he broke it playing tennis a few years ago. He has recovered fully and even feels 110% but is wondering if you recommend having foreign bodies (like the plate and screws he has) removed from your body or just left in. His doctor says that it is completely his choice but he can't find a good answer anywhere he looks.

Chicken Broth vs. Beef Broth

Jane says: She listened to the podcast about Bone Broth and still has one question – if the animals were all raised on ethically run farms and pasture fed, is there a big nutritional difference between chicken and beef bones? Is there a reason to choose one over the other?

In my response, I recommend:
Podcast episode with Chef Lance Roll

What's The Best Way To Do Home Altitude Training?

James says: He has been using the AltoLab Altitude Simulator device for almost a year. He finds the protocols provided in the instructions to be quite taxing but along with the usual fatigue he gets eye muscle soreness (that passes with recovery). Do you have any insights into how to use this device other than the recommended 6min on, 4min off, for one hour, several times a week (if not every day).

In my response, I recommend:
Hypoxico
Elevation Training Mask

How To Recover From Overreaching

Garik says: He is reading Beyond Training right now and is at the “overreaching” section. He has two questions about that: Is overreaching and lifting to failure the same thing? And during the recovery period of overreaching, is “Grease the Groove” ok to do? Or do you have to rest for the full 2-3 days (which would mean you can only workout 3 times per week) to get the best results and full nervous system recovery?

In my response, I recommend:
The NatureBeat app

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7 thoughts on “321: Chicken Broth vs. Beef Broth, Home Altitude Training, How To Recover From Overreaching & More!

  1. Hey Ben,
    Regarding using baking soda for performance, would you recommend using less if you weight less than 80 kg? I'm a smaller dude, weighing around 65kg. Is there an equation I can use to figure it out for different body weights? Thanks, sir!

  2. bstott says:

    I used Ben’s recommendations on dosing of sodium bicarbonate (NaHCO3) for a race over the weekend and had my fasted time of the year and managed to place second overall. Here is how I dosed it in case anyone is interested. I am right around 80 kg so mixed 4 g NaHCO3 (1 tsp) into a 12 oz water bottle. Then at 10 min increments from 90-50 min before my race I would take a few drinks out of NaHCO3 mixture along with a few bites of banana and water. I had zero stomach discomfort leading up to and during the race. Thanks Ben!

  3. Blaine says:

    I just wanted to say thanks to Ben for the sodium bicarbonate (NaHCO3) recommendations. I used it over the weekend to run my fastest 5K of the year and place second overall. This is how I dosed it in case anyone is interested. I am pretty close to 80 Kg so I mixed 4g NaHCO3 (1 tsp) into a 12oz water bottle and at 10 min increments from 90 – 50 min before the race would take a few drinks out of it along with a few bites of a banana and water. I had zero stomach discomfort leading up to and during the race. Thanks Ben!

  4. Kellie says:

    I’m confused about the Baking Soda Dosing.

    You use the example of an 80Kg person needing 4 grams or approximately 1 teaspoon of Baking Soda spread out over 90 minutes before workout. But the protocol is 0.4g/Kg. That is 0.4 X 80 = 32 grams or nearly 10 teaspoons of baking soda. That is a big difference!

    Which is correct? Your podcast example or the referenced article. Or am I not getting the math here.

    1. 4g PER dosing Kellie…

  5. sthpaw38 says:

    i wanted to piggyback onto James' question about altitude acclimation. i live in new orleans and am training for my first trail 1/2 marathon in breckenridge, colorado in august. since my budget doesn't allow training devices, i wanted to know how you guys would personally handle the 9-10,000 feet elevation acclimation. I fly in 2 days before the race. would you incorporate some warrior breathing before the race to oxygenate the muscles, or would that be counterproductive to running at that altitude? thanks for the guidance.

    1. A ton that you can do. Not so much warrior breathing. More hypoxic breath holds. Adaptogens like rhodiola and cordyceps, and also beet juice can serve you well. You'll want a ton of water and also shift you diet towards more carbs as fats are tougher to burn at higher altitude. If it were me, I'd also include magnesium and Vitamin C. Those are a just a few last minute things you can do but there is PLENTY more I coach people on in this regard. If you need any more info you can book a one on one consult with me by going to https://bengreenfieldfitness.com/coaching, choose 20 or 60 mins and then we'll get you scheduled after that.

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