April 8, 2021
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News Flashes – Follow Ben on Twitter for more…
- The latest on high-intensity interval training (HIIT) being “bad for you” and how to do HIIT vs. (high-intensity resistance training (HIRT)…01:00
- When you're doing HIIT, rapid breakdown of adenosine triphosphate (ATP) occurs
- ATP, when broken down, is converted into adenosine diphosphate (ADP) and energy (phosphate molecule) that gets burned, leaving adenosine monophosphate (AMP) + phosphate molecule
- When AMP stores are completely exhausted, mitochondrial response is limited or the ability of the mitochondria to produce energy is decreased; occurs in one of two scenarios:
- HIIT duration that is too long
- Inadequate period of time in between efforts
- Exhausting AMP levels to the extent that AMP:ATP ratio is going up and up, resulting in:
- Lactic acid accumulation
- Dip in the ability of the mitochondria to produce energy
- Potential for over-training
- Topo Chico appears to have cleaned up its act. Hooray for all my tequila and lime that was piling up. Read about it…16:30
- Folks who excessively fast but can't seem to drop fat should be aware of this—don't long-term calorie restrict without re-feeds…23:20
- Weight and Aging: A Paradox Part 1 by Josh Mitteldorf…29:45
- And here's Part 2
- The latest takeaway's from JAMA on caffeine and exercise performance—I WILL unpack this in a future podcast episode…40:45
Resources mentioned:
- Chicken confit recipe:
- Put a whole chicken into a dutch pot, (I used a pastured chicken from US Wellness Meats.
- Cover the chicken in spices and herbs, then put the lid on the pot and put it in the fridge for 12-14 hours. This will help you get crispier skin and dry the chicken a bit so it absorbs more fat. For spices, I used salt, pepper, thyme, rosemary, paprika, dill, and bay leaves.
- Take the chicken out, discard any juices in the bottom of the pot, then cover the chicken in your fat of choice. I used beef suet, coconut oil, and lard. Extra virgin olive oil, avocado oil, etc. could also work. Drench that baby!
- Put the lid on the chicken and put it into an oven or grill (I used my Traeger Grill which gives a really nice, even cook) at 220°F for about 8 hours.
- Remove from heat, and either:
- a) refrigerate the entire pot, fat and all, to broil or fry the chicken at any point you want a quick tasty bite. This dish will stay good for over a week in your fridge, or
- b) fry in a cast-iron skillet with some of the fat, or put into a roasting pan and broil for about 6-8 minutes to get the skin super crispy (that’s my favorite method).
- Pellegrino and Gerolsteiner
- Topo Chico
- Water vortexer
- Dry Farm Wines
- Infopathy (use code BENG10 to save 10% off any of their devices)
- Mito Life podcast with Matt Blackburn
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Click here for the full written transcript of this podcast episode.
This podcast is brought to you by:
–Kion: My personal playground for new supplement formulations, Kion blends ancestral wisdom with modern science. Ben Greenfield Fitness listeners, save 10% off your first order with code BEN10.
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Listener Q&A:
Boosting nitric oxide…51:53
Neil asks: What are your go-to methods for boosting nitric oxide, and how do you increase blood flow before and during your workout?
- Q&A 425: The Official Clubhouse LIVE Podcast – The Link Between Sleep, Light & Temperature, Creatine & Bulking, Natural Ways To Increase Nitric Oxide, Do You Need Eye Protection For Light Therapy & More!
- Dr. Nathan Bryan
- Neo40
- Sunlight (UVA/UVB)/infrared saunas + nasal breathing + good oral microbiome + nitrate-rich fruits and vegetables like arugula, beet
- Joovv red lights
- Infrared sauna
- Biohacking Muscle Growth: How To Maximize Anabolism & Muscle Hypertrophy Using Targeted Delivery Of Nutrients To Muscle Tissue During Exercise, With Professional Bodybuilder Milos Sarcev.
- Q&A 419: A New Way To “Spot Reduce” Fat, Are Plant Anti-Nutrients Really That Bad, The Dark Side Of Daylight Savings Time & Much More.
- Pre-workout:
- Lucy nicotine gum (use code BEN20 to save 20%)
- Zen nasal spray
- Sananga eyedrops
Should you work out your legs every day?…1:01:00
Joey asks: Can you work out your legs every day like other parts of your body, like your abs?
In my response, I recommend:
- Joey's Hot Sauce (use code BEN20 to save 20%) (made by the guy who asked the question)
When does fasting become unhealthy?…1:06:30
Ariam from Amsterdam asks: Are there benefits for fasting more than 72 hours, and is there a maximum amount of time before it begins to be unhealthy?
In my response, I recommend:
- Daily fast:
- For pre-menopausal women:
- 10-12 hour intermittent fasting as often as possible but not exceeding 12 hours
- Frequent fasting done for longer than 12 hours is not good from an endocrine standpoint (hormones, fertility, etc.)
- For men and post-menopausal women:
- 12-16 hours to harness the longevity or metabolic benefits of intermittent fasting
- For pre-menopausal women:
- Weekly up-to-a-month fast:
- To tap into the benefits of longer fasting periods: 24-hour fast 1-4x a month (24-hour dinner-to-dinner fast (one meal a day)
- Quarterly clean-up fast:
- 5-day juice fast or kitchari/ayurvedic cleanse
- Valter Longo's fasting mimicking diet approach (30-40% of calories normally consumed over a 4-5 day span)
- The Longevity Diet by Valter Longo
How much Carnivore Diet is too much?…1:12:30
Anna asks: I recently tried a 28-day Carnivore Diet challenge, and really struggled with it. I just couldn't handle the diet with some preexisting conditions with celiac and whatnot. I ended up losing 17 pounds before I finally had to stop. Did I do something wrong? Is there a better time frame I could go with the Carnivore Diet?
In my response, I recommend:
- Demystifying fat: Vinnie Tortorich's FAT: A Documentary
- Betaine HCl and Ox Bile extract
- Thorne Bio Gest
VIP Text Club
Funny how he a product to push for every question asked.
This should be re-titled “how much stuff can you sell in one podcast?”
This Q&A Podcast that Ben has is hands down the best ones that he has, with the most useful and helpful information.
That being said I’d have to take issue with Ben’s promotion of the Copper Vortexer (Note there’s a PVC version too!). This device is supposed to make “Structured water” whatever that’s supposed to be.
Here is what Wikipedia says about this-
“Hexagonal water, also known as structured water, is a term used in a marketing scam[1][2] that claims the ability to create a certain configuration of water that is better for the body.[3] The term “hexagonal water” refers to a cluster of water molecules forming a hexagonal shape that supposedly enhances nutrient absorption, removes metabolic wastes, and enhances cellular communication, among other things.[4] Similar to the dihydrogen monoxide hoax, the scam takes advantage of the consumer’s limited knowledge of chemistry, physics, and physiology. … The concept of hexagonal water clashes with several established scientific ideas. ”
I genuinely think that Ben believes in this stuff. He seems entranced by gadgets that supposedly impart magical qualities to water. That doesn’t mean you have to.
The material that Ben reports from peer reviewed journals as was done elsewhere in this same podcast is useful information. You have to separate the wheat from the chaff..
I don’t know if I would totally trust Wikipedia, I am not saying to trust Ben on everything. He does talk a lot about Bruce Lipton and The Biology of Belief.
I don’t know about the machines, but structured water does exist in nature. The concept itself isn’t a scam.
maybe you aren’t aware of this but Pellegrino is a sub Company of Nestle and they doing and did alot of Bad things especially in Africa. Nestles Values doesn’t aleign with a Christianity so i would recommend you not supporting this.
Much Love