Podcast #241 from http://www.bengreenfieldfitness.com/2013/05/241-should-

you-exercise-before-sleep-what-is-the-best-standing-desk-why-your-big-toe-is-

important-and-more/

[0:00:00]

Introduction: In today’s episode of the Ben Greenfield fitness podcast: How does

exercise affect sleep, how fast can cholesterol go down, is freezing

raw milk bad, what’s the best way to run the stairs, what is the

best standing desk, and why is your big toe important?

Brock: Well, what’s up man?

Ben: I just had an amazing cocktail for breakfast.

Brock: Taking the edge of the day already?

Ben: My mind is spinning. So I’ve got a juicer and I made carrot-

ginger-lemon juice and I had it over ice with tea and chi with my

Chinese adaptogenic herb complex mixed in and I know that

sounds really funky but like it was awesome.

Brock: No, that sounds real delicious. Those are flavors that go really well

together.

Ben: I’m in cloud freakin’ nine right now and carrot pulp that you have

leftover after you juice, it’s dehydrating right now, the dehydrator.

And so when we finish up the podcast, I’m gonna make myself

some carrot pancakes with the carrot pulp.

Brock: Crazy.

Ben: Yeah, with the dehydrated carrot pulp which you could use as like

a flour almost. So aren’t I just the coolest-little nerded out-vegan-

plant power-based dude today?

Brock: You are. I’m ashamed to admit that I had meat for breakfast and

for lunch.

Ben: If it’s any consolation, I’m making liver and bacon on Saturday

night so.

Brock: Awesome.

News Flashes:

Brock: Make sure to go over bengreenfieldfitness.com/241 and scroll

down to the news flashes and you can find links to these super

cool and (well hopefully super cool) and I haven’t heard….

Ben: Super.

Brock: I assume they’re gonna be super cool..

Ben: Super sexy today. You know I..

Brock: Super sexy..

Ben: I had that, that special episode last week, the sex and libido

episode and my apologies to anyone who was offended by me

talking about sex and libido. But..

Brock: If they tuned in, it’s their own damn fault.

Ben: That’s right. A few news flashes that are coming on the tail end of

that, that I tweeted out about this week. The first was that if you

are one of those people whose digging around at the bargain bin

of your local supplements outlet or internet website and you just

kinda, kinda picking these supplements that are purported to

enhance libido or improve the quality of your sex life or

something like that, you need to be careful. There’s a study that

came out last week and what they did was they actually

investigated all these different herbal you know, sexual

performance inhancement dietary supplements and this came out

in the journal of sexual medicine actually and what they found

was that a high high number of these products were actually not

only laced with extra things that weren’t supposed to be in the

products but specifically, what I thought to be most interesting

was that many of them contained Sildenafil or Tadalafil. And

that’s the active ingredient in Viagra. So essentially you may be,

without knowing it, actually consuming Viagra in these

performance enhancement “herbal” type of supplements and you

know, you may wonder why that would be a bad thing. Well the

main thing..

Brock: Yeah, that’s sounds like a cheap way to get some Viagra.

Ben: These are pharmaceutical derivatives when you’re looking at them

being laced with these type of compounds and so when you’re

looking at specifically the health of your liver, it’s just something

to be aware of. This is something you’re taking everyday. I’m non-

enemy of Viagra or something like that but you do need to

understand that your liver d0es have to process chemicals like

that. So FYI, just kinda be careful and these are specifically

supplements that fell into the $2.99 - 17.99 range. So kinda like

the cheap bargain you know, herbal sex enhancing supplements.

Careful with those.

Brock: That’s crazy. That seems like it’s really counter-productive like

their putting something in thegenerally-cost-a-little-bit more but

then their selling it for really cheap.

[0:05:05.0]

Ben: Yeah. And they’re like labeled as herbal or all-natural and it’s just

false labeling so FYI,heads up. Pun intended.

Brock: Use that information at your own discretion.

Ben: There you go. Now along the same lines, and I promise this entire

episode is not about sex but I just had a few tweets go out that I

wanted to clarify. A good Viagra alternative for those of you who

are interested in some of those positive effects that actually taking

a pharmaceutical. There was another study that came out a couple

of weeks ago on saw palmetto extract which is actually something

that you can find at many health food stores and in herbal form

or tincture form if you’re to order it. It’s very easy to hunt down

saw palmetto extract. But that actually had very very good efficacy

to be able to enhance your, as the scientist would say, erectile

response. Much similarly, as something like Viagra so it can be

used for the prevention or treatment of erectile dysfunction also

to enhance the experience a little bit so there’s something else.saw

palmetto extract.

Brock: So when they say enhance, does that mean that you need to have a

bit of a, or some whatever response there already to enhance like,

I know Viagra can start to take you from 0 to 100. Is this more like

take you from 20 to 100?

Ben: No, it would be similar to Viagra in that if you are having difficulty

with that particular area of your health in thefirst place, it could

help with that. So…

Brock: Wow, that’s great.

Ben: Exactly. And then interestingly, for you guys who already have

your ears, possibly other body parts, perked up, you can know that

you will wanna put down the plastic if you wanna keep those

testosterone levels elevated because a study that came out again

this month looked at sex hormone levels specifically in men and

BPA concentration. And what they did was they measured the

BPA concentration which is something very very easy. You can get

like a urinary BPA test to a company like Direct Labs and literally

get a kit sent to your home. What they found was that BPA

exposure was significantly associated with lower free testosterone

levels, decreased free androgens, and increased levels of what’s

called sex hormone binding globulin which binds all these active

hormones in your blood stream and makes them less likely to be

as potent as they could be. So interestingly, one of the top sources

of BPA, that I think kinda flies under the radar but for this specific

type of what are called phalates that were observed in this study,

it’s clone. Interesting. So I know, that’s kind of a catch 22 cause

we all like to think of you know, the Axe Body Spray as you know,

the thing that’s gonna cause you to be tackled by a bevy of

scantily clad cheerleaders but it turns out that fragrances are

probably not all that great for your testosterone and your sex

hormone levels and that would be true for…..

Brock: So you mean that advertising is lying to us? What?

Ben: That would be true for both men and women. So you know, you

could be stinky and have great testosterone levels or you could

smell great but not really be able to perform your call so…..

Brock: So BPA is basically the devil. It’s giving us cancer, it’s ruining our

hormones, it’s….

Ben: Yeah. And it’s interesting because there’s another podcaster in the

health sector, his name is Chris Kresser. Great guy. I’ve had the

opportunity to hang out with him a little bit at some conferences

and had the pleasure of meeting him at places like the Ancestral

Health Symposium and I know he’s been writing a little bit about

how this whole BPA thing is blown out of the water and how it’s

probably not all bad for you but you know, I called him out on his

latest study. I actually tweeted him and never heard back but I’d

be interested to see if he ends up writing something about this too

because this is the study that shows the definite drop in hormonal

status in guys who had this BPA exposure so it’s interesting stuff

and yeah, I figure we can, we could probably stop talking about

sex baby, now because I have one other quick news flash that has

absolutely nothing to do with any of the previous topics we are

just talking about.

[0:10:03.4]

Brock: So I’m putting my pants back on.

Ben: TMI. Heart rate variability measurements. Many folks who are

listening to this podcast may know that every morning I measure

what’s called my heart rate variability which looks at the strength

of your nervous system. Really really cool measurement. And I use

the SweetBeat system to do that and I’ll be sure to put a link to

that in the show notes. But what I recently discovered from the

kind folks over at sweetbeat was that where as I was under the

impression you have to have this special dongle that you attach

into the end of your iPhone and then a heart rate monitor, and

then the sweetbeat phone app on your app. If you have one of

these handy-dandy bluetooth-enabled heart rate monitor straps, I

guess the Polar H7 is the most popular of those, then you don’t

need the little dongle that attaches into your iPhone. And I

happen to know this because I traveled over to New York last

week, actually a few days ago, and I lost that dongle at some point

during my travel. I wrote to SweetBeat and I was like where shall I

replace this, is there an alternative and they said well, all you need

is this bluetooth heart rate monitor so I’ve got my Polar H7 on the

way and I wanted to let folks know that if you’re trying to monitor

your heart rate variability, that’s one, I mean there’s multiple

ways to do it but that’s one way it’s with this Polar H7 combined

with the SweetBeat app so.....

Brock: That’s great news cause I actually, I’ve been using the Azumio

Stress Check to do my heart rate variability.

Ben: And all that’s…. Is that the camera lens?

Brock: Yeah, it uses the camera and the flash and you just hold your

finger in front of it and it really, it’s not giving me…. Every

morning it’s 2%. Like that’s my stress is 2%, sometimes it’s 1%. I

came back from a 3-hour brick the other day, and I was at 20% so

it does measure something but it’s really not giving me that

accurate stuff so I’ve been really interested in trying the Sweet

Beat but just all the components, having to have the dongle, the

strap, the phone, everything is a bit of a, a bit of a turnoff.

Ben: I agree. And for those of you who wanna kinda geek-out on heart

rate variability and SweetBeat measurement, in the recent post

that I did, which is an interesting post anyways, on the damage

that happened to my body after the back-to-back triathlons I did. I

reported also on what happens to your nervous system and the

folks over SweetBeat had a full-on analysis actually for the past,

like few months of my heart rate variability and there’s some

really interesting data there in terms of kinda what happens in

terms of your sympathetic fight and flight nervous system and

your parasympathetic rest and digest nervous system and how,

how you can, if you’re taking your heart rate variability readings

every morning, really track whether or not you’ve overworked that

sympathetic nervous system, whether or not the parasympathetic

nervous system is over trained or drained and you can really glean

some very very useful data from these type of measurements and

they’re so easy to get your hands on, on these type of measuring

these days that I think it’s, it’s definitely a cool thing to look into

so.

Special Announcements:

Brock: So Mr. Webinar is at it again.

Ben: Mr. Webinar.

Brock: Do you mind if I call you Mr. Webinar?

Ben: No, why not?

Brock: So May 30th……

Ben: probably if I haven’t had carrot juice this morning I would have

irked me but yeah.

Brock: They’re reaching me through skype and throttling me right now.

Ben: May 30th. I’m teaching a USA Triathlon Webinar and we’ll put a

link to it over in the show notes at bengreenfieldfitness.com/241

but it’s called “Balancing Work, Life, and Triathlon” and it teaches

folks who are doing triathlon, kinda how to merge your love for

the sport of triathlon with family and social obligations and

friends and hobbies and you know, other activities. Whether that

be playing the guitar or sky diving or as in Brock’s case, eating

poutine while skating about his backyard hockey rink in Canada.

But either way, we’ll give you the proper strategies, and tips, and

tricks to kinda help you balance time and training so that’s a USA

triathlon webinar. That’s May 30th, I believe that’s a Thursday at

2PM Pacific time. It’s right smack dab conveniently in the middle

of your work day.

Brock: Right in the middle of your workday.

Ben: So there you go.

Brock: Just to make your life a little more stressful.

Ben: For all of you unemployed triathlon junkies out there.

Brock: I’m guessing the webinar would be archived and people would be

able to watch it at a later date, right?

Ben: It will be archived, or as we say, here in the States archived, also,

speaking of triathlon, the Thailand, the 2013 Thailand Triathlon

Adventure is well under way in its advance planning stages and

for those of you who are interested who wanna show up early, who

have nothing better to do than spend your 3 weeks of November

and December in Thailand, I’m working on tacking on an extra 4

days where, leading up to that first race, we’re gonna do a bunch

of like, triathlon clinics and training and learn about nutrition and

fitness and diet and kinda how to get the edge and endurance and

life and health.

[0:15:41.6]

Lots of cool little seminars and workshops with me but we’re

gonna do that at this special place called Thanyapura and

Thanyapura is this high-end training resort in Phuket, Thailand.

It’s literally like a few minutes away from the race site so it will all

be on top of where we’ll all be anyways but they’ve got this health

center that has all this natural pads on stuff and they focus on this

natural holistic approaches to treating illness and kinda giving

you a bunch of these really cool recuperative powers, they’ve got

some Asian medicine there, some anti-stress, anti-aging

techniques so really really cool health packages they have there

and then they also have a mindfulness center where you learn

some advanced you know, like how to get your alpha brainwaves

up regulated, getting into the zone type of techniques and so I’m

going to make it so we can spend 4 days there prior to starting our

kinda 2 week triathlon adventure. So normally, to do the 2013

Thailand Triathlon Adventure, it’s $400 and we’ll put a link in the

show notes where you could register if you want to tack on those

extra 4 days, it’s an extra 400. And I think it’s gonna be a really

really cool life-changing experience for the folks who wanna join

in on that part of the trip. But of course if you’re listening in and

you have questions about any of this just let me know. I mean, it’s

all flexible in terms of the dates you can go and stuff like that but

as Brock can attest to, just the fact that we’re all gonna learn how

to make Pad Thai together is a great reason to head over.

Brock: Anything involving Thai food, I’m all over it.

Ben: There you go. And what else do we have? Oh the brand new….

Brock: The gear.

Ben: Yeah, the gear.

Brock: New gear. So if you’re going to Thailand, you can look fantastic

while you’re there.

Ben: With the brand new Ben Greenfield Fitness Triathlon gear. So if

you’re a fan of the website, we’ll put a link in the show notes but

we’ve got a brand new clothing store up where you can get like

running shirts and workout shirts and all sorts of cool stuff you

can wear to the gym, to make all of your gym buddies jealous

about your cool threads. And we got a promo code for it: 20% off

on that store. The promo code (drumroll please)

Brock: That was a terrible…

Ben: The cash register sound effect. It’s BG Promo 13. BG Promo 13.

So, and then the last thing, before we jump into this week’s Q&A,

is very exciting news. We’ve been working on this for like the past

2 months but the brand new Ben Greenfield Fitness phone app is

almost ready to launch. We’re still waiting on apple for the official

launch day but this thing is jam-packed with content that you’re

not gonna get anywhere else other than the phone app. So we’ve

got like a bunch of videos with Brock doing kick-butt product

reviews, we’ve got a bunch of extra videos from me right now. Just

as part of the launch week for the app we’ve got stuff like how to

use an inversion table, I’ve got bike fueling setup scenarios for all

the different distances in triathlons, as well as like travel

checklists, for you know, what to eat or what to take with you

when you travel, we’ve got extra PDFs and audios and videos from

people like Dave Asprey and Ray Cronise, and Monica Reinagel,

the nutrition diva. A bunch of stuff. It’s jam-packed in that app.

And then also, the app includes premium content. In the premium

content, it’s really really steep, shocker on the price, 10 bucks a

year to access the premium content but that is an extra episode

every single month and extra full-on podcast episode with Jessa

and I called “The Naked Truth” along with a bunch of insider

interviews that I’m doing with guest experts for example this next

month it’s me and Rich Roll. For anybody who’s in on the

premium part of the brand new app launch so stay tuned for all

that we’ll release it. We just wanted to play a little teaser for you

from “The Naked Truth” with Jessa Greenfield.

Brock: Like Yeah.

[0:20:11.2]

Jessa: So it’s a huge temptation for me so if I don’t *beep* a pretty

substantial amount….

Ben: If you didn’t though, I think that you, but you could still do your

stuff like get, whatever *beep* online *beep* jerky….

Jessa: Yeah. You’re really good at your job and you’re really focused on

that but *beep* I just want everyone to know the first time I ever

met Ben was in his underwear. *beep*

Ben: What?

Jessa: Yes. *beep* I knocked on your house *beep* and there’s a bunch

of guys there *beep* and I was mad.

Listener Q&A:

Paul: Hi Ben and Brock, Paul here. Long time listener and a quick

question. I’ve been listening to a number of the podcast recently

and you’ve been addressing the idea that we don’t need

necessarily 8 hours of continuous sleep. You can sleep for 4 hours

and you wake up, just go ahead and get up, since you’re refreshed,

do something and you can always go back to bed. You know,

always listen to your body and do what the body needs and I

found that they happen quite often. I’ll go to bed, I’ll sleep for 4

hours or so and I’ll wake up and be ready to get up for an hour or

2. The problem is, what I was thinking about doing is, do you

think that time to actually engage in training? If I went out and

ran, let’s say I go to sleep, try to get to bed a little early, 8, 9

o’clock, I wake up at 1 o’clock in the morning feeling pretty good,

get out, go out for a run, come back from that, don’t eat, go back

to sleep if I can and then get up and have a normal breakfast when

I wake up. And I don’t know if it’s somehow in a fasted state

working through the glycogen after the run. Curious what your

thoughts would be about what impacts that might have on the

body, if it would be beneficial for fat loss or the like. Again, love

the show. Thank you so much and take care. Bye.

Brock: I love this idea. I seriously do. I wake up in the middle of the night

quite often and I’m always like should I read, should I go and do

some work, should I, what should I do but training, especially in

the summer, that’s awesome.

Ben: Kinda, I mean, for me I guess all I ever thought about when I

wake up and I feel like getting up is either eating or reading. Now,

one thing that you wanna be careful with is you are gonna

exercise, make sure you don’t do anything that’s gonna affect your

hormone levels. That would affect your ability to get back to sleep

meaning don’t go exercise in a bright room with a bunch of

artificial light and you know, try not to get exposed to too much

EMF, meaning like you know, I would stay off you know, the

whole treadmill you know, computer scenario or like, you know,

sitting on a bike trainer while staring at a computer screen, stuff

like that. You know, if you’re gonna exercise, I’d be doing, you

know, if it was me, I’d be going out for like a light run outside, you

know.

Brock: Yeah, that’s what I was thinking of.

Ben: Fresh air, or maybe you know, going out in the garage, lifting

weights a little bit or something like that.

Brock: So lifting weights wouldn’t cause a hormone eruption?

Ben: Well the…. hormone eruption.

Brock: That’s the wrong adjective.

Ben: We have a title for this podcast episode, it’s how to erupt your

hormones. Here’s the deal. If your sympathetic nervous system is

activated and you’re stimulating your adrenal glands to start to

churn out you know, a bunch of adrenaline and cortisol, and

adrenal corticosteroids, what’s gonna happen is you will be in

fight or flight mode and it can be tough to get back to sleep after

vigorous exercise. And there have been studies that have shown

that exercise can actually help you to sleep and improve the

quality of sleep but in these studies, the exercise was performed in

aerobic state. And you know, there wasn’t anything like high

intensity intervals or intense weight training involved. Now if you

go back and you listen to the podcast episode that I did with John

Douillard, the author of “Body, Mind, and Sport,” he has a

fantastic, couple of pages in that book where he actually

interviews a body builder who he trains and the body builder talks

about how he uses John’s concept of deep nasal breathing and

relaxation methods during exercise to actually keep the body from

going into this full-on fight or flight mode even while doing

something like lifting weights. I’ve personally, and you know, it

really probably two of the most life changing books when it comes

to exercise and workouts that I’ve read in the past couple of

months were the “Running on Air” book which teaches you how to

do rhythmic breathing while you exercise and then John

Douillard’s “Body, Mind, and Sport” book which teaches you how

to engage in this deep nasal breathing and almost like a Darth

Vader-esque breathing for your exercising which keeps you in

this, in this almost like relaxed zone state where you’re working

out. And I would say that if you’re able to master that, then there

shouldn’t be any issues with you getting back to sleep even if

you’re exercising in the middle of you know, like 2, 4 hour sleep

cycles.

[0:25:31.9]

Now interestingly, there is some evidence that melatonin taken

before exercise increases fatty acid oxidation. It boosts

antioxidant capacity, it enhances your immune response to

exercise. Some really really cool studies and these studies were

done with supplemental melatonin usually in the range of about

3-6mg of taking like a melatonin capsule. But it would be

interesting to see if you were to wake up and exercise after the

natural melatonin secretion that occurs you know, while you’re

sleeping, if you’ve got some of those insane effects. So, yeah. You

know, it’s kind of a fascinating concept when one that really hasn’t

been studied obviously probably cause it’d be kind of a tough one

to pull-off in a sleep lab. But you know, I’d be curious to see if

there are benefits to exercising when you wake up. When you look

at things from an ancestral standpoint, and this is something that

Marxism talks about in this primal living book. You know, when

folks would wake up, you know, like in the wee hours of the

morning after about 4 hours or so of sleep, they’d be engaging in

social activities, eating, and sex. And I doubt that they were, you

know putting on the war paint and heading off to battle and you

know like going out to whatever spear and elephant or something

like that. So you know, again I would say that if you’re gonna

exercise think for more as movement and relaxed physical activity

more than like a full-on you know, pain cave session.

Brock: Yeah.

Ben: But I think it might actually help in terms of the fat loss you know,

again. You know, melatonin has been shown to up regulate fatty

acid oxidation so you know, you may notice some favorable body

composition changes and I would say Paul if you try this, then

write into the show. Let us know how it goes. And if you, if you’re

listening in and this is something you’ve tried, let us know. You

know, there certainly is this concept of exercise-induced insomnia

but I think that more often occurs in people who are doing

something like a crossfit workout or like a really intense session

before bed. In which case you can always, you know, settle down

your nervous system by taking a cold shower or something like

that, you know doing a little bit of yoga, that type of thing before

you go to bed. But I say it’s be even better just to make sure that

any exercise sessions that you’re doing before bed or in-between

sleep sessions are relatively aerobic.

Brock: And that keeps in practice with the fasted workouts as well. You

don’t wanna go too hard if you’re doing it in a fasted state and not

that he would necessarily be in a fasted state during the workout

but if he’s not going to eat until he wakes up the next time, then

that certainly puts him into that probably 12-14 hour….

Ben: Yeah. Unless he’s doing carrot juice in which case that cures

everything. So there you go.

Brock: Ah, carrots. What can’t you do?

Eric: Hey Ben. It’s Eric here. Looking at your blood work numbers and

I noticed your cholesterol was at 230. Do you have any concerns

about that but your score after the race you were at 200. I wonder

if the doctors are freaking out on you.

Ben: Well, if folks are wanting to go and check out the numbers on the

cholesterol, you can go do that over at bengreenfieldfitness.com

and you can see that my results indeed show, I’m gonna see if I

can pull ‘em up here actually while I’m talking cause I do have

them somewhere. I’ve got this PDF on my computer somewhere

with my results. So my….

Brock: This wellness effects sent you all that stuff in PDF after every test

right? They’d give you like a really detailed report.

Ben: Yeah, my total cholesterol was 233 before and 205 after. Now

understand that my LDL cholesterol was rock bottom. It was 93

before and 79 after.

Brock: And LDL is the “bad cholesterol”.

Ben: Yeah, it’s not bad but you know, just, yeah. So my low-density

lipoprotein dropped and then my HDL was at 132 and that drops

to 118 so understand that my total cholesterol numbers were

actually functional to me having really really high HDL even

though I don’t really care about total cholesterol anyways. When

I’m looking at cholesterol and I see that cholesterol’s elevated on

my own panel or the panels of someone who I’m working with,

generally I look at a few other things. I look at the level of

inflammation which indicates how likely that cholesterol is to

potentially get oxidized in the blood stream. I look, which would

make it more likely to kinda be dangerous for atherosclerotic risk.

I look at, what’s called….

[0:30:10.1]

Brock: That’s building up a plaque in your arteries, to those of you who

don’t speak doctor.

Ben: Yeah, thanks Brock. I look at Apo B which is the protein portion of

a cholesterol particle which actually interacts with cell receptors

and it’s the Apo B particle count which really is distinctly related

to heart disease, risk, and plaque formation more than it is the

total cholesterol count or even the size of the cholesterol particles.

So Apo B is really important. And interestingly, Apo B fell from

before the race to after the race. And then I look at also

triglycerides. Like for triglyceride to be low and generally I like for

triglycerides to be significantly lower than HDL. And you know, if

you’re looking at your triglyceride HDL ratio you know, a lot of

people say that it should be right around a 2:1. I actually look for a

closer to a 1:1 or for an HDL to actually be higher than

triglycerides. And in my case that was indeed the case. Now in

terms of why cholesterol responded the way that it does, one

really important thing for you to realize is that the majority of

cholesterol that you see has very very little to do with what you

eat. So when you ingest, when you take in cholesterol from many

of the foods that you eat and your body produces cholesterol from

those precursors in the food, you’re only looking at about 25% of

your daily cholesterol levels or your cholesterol fluctuation

coming from things that you eat. The rest of cholesterol, the

remaining 75% of cholesterol that you know, you might see in a

cholesterol measurement is made by your body. This one’s called

endogenous production of cholesterol. And of course, cholesterol’s

required by all your cell membranes and is required to produce

steroid hormones and bile acids and everything else that your

body needs for normal day to day metabolism so it makes sense

that your body has the ability to be able to churn out its own

cholesterol in the liver. So when you’re looking at fluctuations in

cholesterol, not only can cholesterol rapidly fluctuate from day to

day ultimately but you know, in my case, the fact that cholesterol

dropped from before this tough back to back you know, workout

to after is likely due to the fact that I actually had to use my

cholesterol to repair my body and so it resulted in this drop in

cholesterol. If you would’ve measured a few days later it’s possible

that cholesterol would have jumped back up you know, as my liver

churned out more cholesterol, you know, that’s about 75% and as

I got cholesterol from my kinda lower carbohydrate higher fat diet

that I eat, that’s now the 25%. But ultimately, what’s important to

realize is that the cholesterol in your blood stream that you’re

getting measured during tests actually has very very little to do

with the cholesterol that’s actually in your artery walls. Your

atherosclerotic plaque formation and really the one thing that you

wanna look at to give you an idea of any type or risk is that Apo B

number. And if you follow the link that I put in the article which I

wrote about my interpretation of my own measurements, you’ll

see that, and I’m gonna mention his name again, Chris Kresser

actually has an excellent article entitled “What Causes Elevated

LDL Particle Number.” And in that article he lists basically 5

common causes of an elevated LDL particle number and again

folks this is called the Apo B Test. This is the most important

thing to test if you’re concerned about atherosclerotic plaque

related to cholesterol. And the things that can cause it to be high

one would be insulin resistance, and that would be typically due to

a higher carbohydrate consumption. One would be poor thyroid

function and in my case, my test did indeed show that I possibly

have poor thyroid function and so I followed that up with a

battery of thyroid tests that I haven’t gotten the results back on

yet. Infection, something like h pylori or parasite or something

like that. Leaky gut, which would usually be due to you eating

something that you’re allergic to like gluten, lactose, things of that

nature. And then genetics. Some people actually have what’s

called familial hypercholesterolemia. Biggest word that I would

say today I promise.

Brock: I like it. Say it again.

Ben: And then…… Hypercholesterolemia, also known as FH

conveniently.

[0:35:04.3]

And basically people who have high Apo B levels could have a

mutated gene that causes that to happen. Ultimately though what

this comes down to is that I’m not concerned at all about my total

cholesterol measurements and it’s one of the last things I look at

when I’m looking at cholesterol numbers. I look at triglycerides, I

look at Apo B, I look at inflammation and those 3 measurements

are way way more helpful.

Allie: Hi Ben and Brock. 2 unrelated questions. The first is for raw milk.

If I buy it from a local farmer, can I freeze it in small quantities

and take it out and use it later on or does freezing somehow

reduce the positive effects or positive nutrients in raw milk? My

second question is about cold thermogenesis. When you said you

sit in a cold stream for 20 minutes, I was wondering after that 20

minutes, when you get out and you’re cold, do you do anything to

warm up like take a warm shower, drink something warm or put

on warm clothing or for cold thermogenesis should you just warm

up naturally? Thank you very much. I’ve learned tons from this

podcast so I really appreciate all your work. Bye.

Brock: I like how both of Allie’s questions have to do with some sort of

cold thermogenesis.

Ben: Yeah.

Brock: One is about milk and one is about you.

Ben: So as far as freezing raw milk, you know actually I smear raw milk

all over my body and then I go into cold thermogenesis. So I

actually do….

Brock: Oh I thought maybe you smeared it after to warm you up.

Ben: No. Typically, before. I wonder how much bowl we could feed

people on this podcast. Just as you get enhanced fat burning when

you smear your body with fresh frozen raw milk. So raw milk is

something that we consume. We take turns, drive into a farm with

some local folks and you know, every six weeks we drive to the

farm and we get the eggs and the raw milk and all that jazz, and

you know the other five weeks a different family drives and we all

meet up in one specific spot, grab our raw milk and take it home

and hide it under the bed where the feds can’t confiscate it. But

there are a few things that you need to know. First of all, when you

freeze raw milk, you are going to affect some of the vitamins in it.

You can get a little bit of a loss of the vitamin B compound

specifically thiamin or vitamin B1. There is a little loss on

retention of that. We’re talking about like 90% retention versus

100% retention if you don’t freeze it. Vitamin C, you’re looking at

closer to 75% retention of vitamin C when you freeze it versus

100% in unfrozen. So there’s you know, about a 20-ish percent

loss in vitamin C content, about a 10%-ish loss in your vitamin B

content. As far as probiotics, the number of beneficial bacteria

definitely decline when raw milk is frozen. And that specifically

will increase the longer the raw milk is frozen. After one week of

freezing raw milk, you don’t see a very significant loss in probiotic

content but if you’re like getting up to the 10, 15 week range, you

can see a very significant loss in your beneficial bacteria like your

lactobacillus, acidophilus, and bifidum, and all these compounds

that make raw milk really really beneficial for you so you do get

some probiotic loss. Antioxidant activity, there has been a study

that has been shown that there’s a loss of the anti-oxidant activity

when you freeze raw milk and those would be some of the biggies.

You know, I think the main thing that a lot of people get

concerned about is how when you freeze the water in the cells

actually expand and potentially cause some damage to the cell

walls, there could potentially be some protein and fat based

damage to the raw milk when you do something like that. There’s

no studies that have directly looked at like amino acid utilization

from raw milk or for example fatty acid content of raw milk with

raw versus freezing but there is certainly evidence that you see a

drop in vitamins and you see a loss of probiotics when you freeze

as well as a loss of anti-oxidant activity. So I’m a fan of not

freezing you know, anal-based foods unless you absolutely have

to. You know, fruits and vegetables you see a little bit less kinda

damage when you freeze but I’d be careful freezing raw milk for

sure.

Brock: Still sounds like it will be more beneficial than having like

commercially pasteurized dairy though.

[0:40:02.9]

Ben: Yeah. You’re still gonna avoid a lot of the hormones and

antibiotics and you know, the disruption of the fat globules from

the pasteurization and homogenization process and all the other

issues with commercial dairy so I would say frozen raw milk is at

least better than commercial milk but you can always get like

organic, grass-fed, milk at the grocery store. It may not be raw but

that’s not that bad. You know there’s a really good book out there

called “Rich Food, Poor Food,” another one that I recommend

that goes into kind of the dairy section of the grocery store and it

lists a lot of decent brands of like, you know, organic, grass-fed

milk that you can even get at places like freakin’ Wallmart so you

know, there are options out there. And then as far as cold

thermogenesis, when I’m doing something like taking a cold

shower or doing like an ice bath or going into a cold soak in the

river to enhance fatty acid oxidation or to shut down

inflammation and help my joints to recover a little bit after

workout, that type of thing. I actually do kinda go out of my way

to keep myself chilly for a little while after I’ve don’t the cold

thermogenesis because you get downstream metabolic effects

meaning you can burn a little more fat, burn a few extra calories

after you finish. You know, you don’t wanna go into the pain cave

and you know, be sitting on your couch in your…..

Brock: Shivering and shaking……

Ben: In your tighty-whity shivering and shaking, exactly. But you know,

a perfect example is I’ll ride my bike down to the river, I’ll hop in,

I’ll tool around in there 20, 30 minutes or so of you know, just a

cold soak and a little bit of a swim and then you know, I’ll ride my

bike back to my house you know, a good 5, 10 minutes and air will

be blowing around my body and I’ll still be getting some cold

effect and that type of thing. So yeah, I personally don’t really

warm myself back up right away. I try on my body just generate

warmth on its own so…..

Brock: The 10-20-10 cold contrast protocol that Ray Cronise taught us at

the Become Superhuman event. He stressed on the cold cycle as

well, to not end on the warm cycle. So you actually carry that

coldness into the day and just let yourself warm up naturally.

Ben: Yeah. Exactly. And up until he gave that talk, it’s been a long time

since I’ve taken a warm shower. I just always take cold showers

and now I’ve come to transition to his protocol of doing about 20

seconds cold, 10 seconds warm a few times through so.

Fred: Hello Ben and Brock. This is Fred from Columbus, Ohio. Love the

show. I have a question about stairs. Throughout the day at work,

I try to get my heart rate up and do some stairs at work. But my

question is shall be bounding up the stairs by two’s or do a steady-

paced single climb or a variation in between? Thanks.

Brock: I like this question almost as much as I like Paul’s question. By

working out in the middle of the night. I like the way these guys

are thinking out of the box.

Ben: That’s right. Well the ultimate answer is one stair at a time is

better than two stairs at a time. It has actually been studied. You

burn more calories when you’re taking stairs one stair at a time

and the energy cost is higher if you’re looking at this at a pure

calorie burning perspective. And I personally think that might be

because you spend twice as long climbing the stairs when you’re

taking them one stair at a time. You also can get a little bit faster

rate of muscle shortening just because you’re spending a briefer

period of time in between muscle contractions when you’re

climbing the stairs one stair at a time so ultimately one stair at a

time. It can be better. It’s also easier on your knees because

there’s a little less leverage that’s occurring you know, when

you’re shoving that knee joint, that lever, father in front of your

body, there’s greater torque created around that just because

you’ve increased the moment arm for all you physics geeks out

there so two stairs at a time or three stairs at a time is tougher on

your knees. At the same time, you also get greater hamstring

utilization when you’re bounding up the stairs 2 stairs, 3 stairs at

a time and so if you’re training for you know, enhancing your

sprinting technique or becoming a better runner and you’re

looking at this, kinda above and beyond the metabolic fat-burning

component, taking more stairs at a time can certainly train your

running muscles a little bit better. Taking one stair at a time….

Brock: Trail runners do that a lot.

Ben: Yeah. Exactly. One stair at a time, I mean you’re gonna get a little

better calf utilization, a little bit better kinda upper glute

utilization depending on how tight you’re squeezing your butt

cheeks as you’re climbing and of course, less strain on the knees to

add a little bit calorie-burning. Now, I’ve got a couple different

stair climbing workouts that I do personally. One is the football

stadium stairs when I’m down at my Alma Mater you know,

University of Idaho which is only 2 hours from my home and I

visit there sometimes because my mom lives there and I take the

kids down there for her to watch the kids while I go and play.

[0:45:09.2]

But basically the football stadium stairs all go up one flight of

stairs, one step at a time, go down, go on to the next flight of

stairs, take that one two at a time, go down, and just alternate in

between one at a time and two at a time. The other stair workout

that I do is if I’m at a hotel in a city where I don’t have access to

hills to climb, I will go floor by floor. In the first floor, I’d take two

stairs at a time, and the next floor I take one stair at a time, and

the next floor I take two stairs at a time. If I’m doing a full body

workout I’ll even stop at a landing and do pushups. In this day

and age, you rarely run into a soul in the stairwell so you actually

have them pretty much to yourself. But those are a couple of stair-

climbing workouts that I do. Ultimately though, yeah, it’s one stair

at a time if you’re looking at this from your metabolic standpoint.

Elie: Hello Ben. This is Elie from London. My job involves sitting at a

desk for about 8-9 hours a day. Do you recommend any work

station that can counter the effects of being in that seated position

or any other ideas that might help during the office day? Thanks.

Brock: Now I guess the obvious answer would be to get a standing

workstation but I’m guessing that Elie’s looking for something a

little bit more in-depth.

Ben: Yeah. I do have some thoughts. Now don’t we, on the iTunes

album, we have a standing workstation episode, don’t we?

Brock: Nope.

Ben: Oh, we don’t. Okay. For some reason I thought we did. We will

have to add this one to the next album because Brock and I do get

some questions that we tend to see over and over again like,

what’s the most popular episode on the iTunes album right now?

Brock: By far, it’s the ways to stop hairloss.

Ben: Ways to stop hairloss. So, we’ll put a link to the iTunes album in

the response area over at bengreenfieldfitness.com/141.

Brock: 241.

Ben: 241. Sorry, I’m living in the past. As far as standing work stations,

I personally just have a cupboard in my house, like this old

cupboard that I use and I set my computer on it. I don’t have any

fancy standing desks that I bought just to be a standing work

station. Before….

Brock: Mine’s not fancy but it’s only a tiny step above Ben’s got. Mine is

just a table with extra long legs and I just bought it at Ikea. Just

got a tabletop and some long legs that are adjustable so I could

make it the right height but that’s all.

Ben: Yeah.

Brock: It cost me less than a hundred bucks.

Ben: And, yeah you don’t have to get fancy on this at all. And you know,

not to kick a horse to death because I think this has been talked

about in the media quite a bit but we know the people who sits

more than 11 hours a day have a 40% higher risk of dying. People

who sits, whether or not they’re exercising after work, people who

sit for more than 2 hours in a row have a higher risk of chronic

disease. When you’re standing, you up-regulate this cool enzyme

called lipoprotein lipase that can help you do things like

breakdown fats and have higher metabolism. You can also engage

a lot of these tiny little core muscles that help to maintain body

tone and foot strength and leg strength. And you know, it’s one of

the reasons why if you’re standing 6, 8 hours a day at work and

say, you’re training for marathon or triathlon, you get away with

less training cause you’re really making your legs stronger while

you’re standing there at work. You can do…..

Brock: As swears by it.

Ben: There you go. Yeah, and of course you do have greater risk of

things like varicose veins, you know, potential issues with your

knees if you’re standing improperly, that type of thing but you

know, all of that can be fixed with you know, things like wearing

compression socks or compression tights or ensuring that you’re

using good posture when you stand. And that was something I

demonstrated at the superhuman event was you know, good

versus bad posture when you’re standing and you know, you

definitely want more, kinda military-esque posture with your

knees slightly bent, with your butt near core engaged, deep

breathing, and then you want the actual work station itself set up

so that, you know, your table height or your workstation height is

at or slightly below your elbow height so you’re able to stand up

straight as you’re working. Now, as far as the way you can go

about putting a kinda standing work station together, first of all,

I’m gonna link in the show notes to a great little article over at

brit.co and at brit.co/standingdesks, they have 10 examples of

really kinda cool, creative standing work stations. For examples,

there is one that’s basically like, it’s almost like the keyboard’s on

the bar stool, on like a fancy bar stool and then the monitor itself

is just one of these flat screen TVs that’s attached to the wall,

right? So it’s super minimalist, kinda cool.

[0:50:13.8]

I’ll put a link to this in case people want to look at them. You

know, add them to your pinterest or whatever crazy, weird things

you wanna do. Another one is you get a bookshelf and you on

whatever shelf of that bookshelf happens to be your ideal standing

height, that’s where you have everything set up is on that

bookshelf. Another example that they have there is basically like

taking an old like cupboard shelf or just like plank of wood and

tack it on to that wall at your ideal height and literally, just like

doing that, that’s another easy way you can do things. Now there

are companies out there, UpDesk is a really good one. UpDesk

makes a desk that goes up and down on basically like a…..

Brock: Hydraulic motor…..

Ben: Yeah. Like hydraulics. And you know, that’s one example, one

where you can easily and quickly convert it from seated to

standing so updesk.com would be another one to look at. There’s

another one called Elevate Adjust. It’s made by a company called

Anthro and that one will also go up and down. New Heights

makes one called the electric sit to stand desk and it’s got a push-

button height adjustment on it. Then GeekDesks. GeekDesks

makes one too that will go up and down when you click on. And

these are more expensive, you know, these are I think 500, 600

Dollar desks.

Brock: Yeah. So get those if your employer is paying for it.

Ben: Yeah, exactly. Probably the best one out there, and I’ll put a link to

this in the show notes, what I think is the coolest one is called the

Kangaroo Pro Junior because it’s not that expensive….

Brock: Cause it jumps around the room while you’re trying to workout

and you have to chase it.

Ben: It has a pouch where you put your little keyboard in to. That’s 250

bucks and it goes up and down. It’s a easy easy way to convert a

regular desk into a standing work station. It’s got this adjustable

steel rod on it. It’s nice and sturdy. It’s got a nice little shelf for

you to put your keyboard on and yeah, it’s a pretty cool one so the

Kangaroo Pro Junior is, in my opinion, a pretty good way to go.

And then of course you’ve also got the option for a track desk or a

treadmill desk. And I was listening, I think you showed me the

link, was it you Brock? You showed me the link to the Talk of the

Nation NPR Science Friday?

Brock: Oh yeah, probably.

Ben: I think you showed it. Or maybe it was the eating insects one. You

always….

Brock: Oh, definitely I sent you the eating insects one.

Ben: To replace all of our eating problems by eating insects.

Brock: Boosts your metabolism. Easy.

Ben: Segue, unless fried grasshoppers while you’re standing and

walking and working is your cup of tea. Treadmill desks, like the

Track Desk, that’s another way to go and that’s the next

modification I’m making at my office is an actual treadmill desk

so I can walk while I’m working and writing and all that jazz. But

yeah, those are some of the ways that you can do it and you know,

I’ll put a link in the show notes to a couple of these articles that

show some really cool examples of standing work stations and if

you are listening in and you’ve got a standing work station that

you want to send in to us, just email into the show,

ben@bengreenfieldfitness.com. We always put together handy-

dandy lists for each show and we call this MyLists and we publish

them on the facebook page – facebook.com/bgfitness and we put

them in the show notes to the episode and we’ll make a MyList

with all of our listeners – Sweet Standing Work Stations – and

publish that. So email your standing work stations to

ben@bengreenfieldfitness.com. Again, mine’s pretty ghetto.

Probably as ghetto as you get out. I just have, literally, like a

cupboard and I set my computer on it and that’s it so kinda more

than one way to skin a cat there. So check out the links that I’ll put

in the show notes.

Brock: I just, if you don’t wanna get a standing work station, there are

still things you can do to sort of minimize the damage of sitting

there for 8 or 9 hours and probably the easiest would be to set an

alarm and get up every hour and do something active, raise your

heart rate. So if you don’t wanna stand the entire day, make sure

you interrupt your sitting and do some standing and some moving

around.

Ben: Yeah. The other option would be like to have some kind of a horse

that you could ride while you’re working because then you’d still

be getting, be clutching the horse with your legs and your core will

be active. And you could probably manage to put the horse on like

some kinda rope so that it would just walk circles around in your

office. I guess it could even be a pony, probably. And….

[0:55:10.9]

Brock: I think a donkey would do.

Ben: Yeah.

Brock: A big dog even.

Ben: Large dog. So there you go folks. Send us photos of your donkey.

Steph: Hey Ben and Brock, this is Steph and I’m calling from Maine. I

fractured my fibular sesamoid bone in my left foot several years

ago. I rarely get pain in the area but this week it became so

painful. I went in for some x-rays. The doctor said that my big toe

has a varus deformity and so the toe is turning inward which has

positioned my sesamoid where it shouldn’t be and especially on

my fibular one which is taking all the brunt of my activity. He also

said that a fractured sesamoid is a lot larger than the other one.

The only thing I’ve been doing lately that might have caused the

pain in addition to my regular weight training is I’ve been doing a

little cross-country and downhill skiing and some spi classes here

and there. On my feet all day at work, can’t really pinpoint

anything. I don’t do any running. My doctor said I could try a

steroid injection, some orthodics or off-loading it with a special

foot pad. I didn’t get the steroid injection, I’m trying out the foot

pad, see if it improves. He told me I shouldn’t do surgery cause

removing the bone could cause instability at the big toe. If you

guys have any ideas on treatment or supportive care or shoes, a

bike race coming up in 4 weeks so I’m a little nervous about that

as well. So thanks for any help you can give. I really love your

podcast.

Brock: So how do you not know that you fractured your sesamoid bone?

Ben: Pain tolerance.

Brock: Oh that’s…

Ben: Pain tolerance. Women do have higher pain tolerance as you

know.

Brock: Steph is a badass. She probably goes to fight club.

Ben: Probably. Yeah, she’s one of those people that you know, is like

bleeding from her knees and her elbows after a trail run and just

doesn’t even know it.

Brock: Doesn’t even care.

Ben: Deosn’t even care. So, Steph, this whole varus deformity, you ever

seen one of these, Brock?

Brock: Went just online. When the question came in I actually googled

some and saw some x-rays. Knarly. Knarly-looking foot bones.

Ben: It’s actually, you know it’s kinda interesting because you can have

both the varus and the valgus deformity. I was kinda confused as

to Steph’s question because varus actually means that your big toe

normally would point straight forward but it actually deviates

away from the midline. It’s away from your toes. So hallux varus

made your foot deviate or your toe deviates away from the

midline. And a lot of times, a fix, if you have hallux varus and this

would be like a genetic abnormality, sometimes it could be caused

by like, a change in the structure of your bones and your

ligaments from a lot of running but you literally have to get a

shoe, like a bigger toe cage and they even make shoes that are

designed specifically for hallux varus. It’s a really really significant

deformity. And in a surgical correction, they remove the sesamoid

bone and kinda restructure the tendons that are right around that

hallux varus in order to bring it back in and correct it. So I’m not

sure if that was Steph was referring to because the opposite of that

would be hallux valgus where your big toe is just smashed up

against your other toes. And with hallux valgus, a lot of times, that

can be alleviated simply with mobility exercises on the bottom of

your foot which are super super important for anyone specifically

because the big toe is so important. And it’s really quite neglected

in terms of its importance especially if it’s like runners and folks

who are on their feet a lot. Your foot has this thing called, it’s

called the windlass mechanism. Have you ever heard of that

Brock?

Brock: No, I like it.

Ben: So windlass is the tightening of a rope or cable. And when your

foot strikes the ground, as you work through each foot strike, your

plantar fascia shortens and tightens and that allows your foot to

act as like this rigid lever when you push off. So this is called the

windlass mechanism. And so all of your tissues kinda stiffen along

the medial arch of your foot and that improves your propulsion

and your efficiency when you push off the ground. And so what

will happen is if you’ve got immobility in your foot, this windlass

mechanism doesn’t really work, first of all, and then second of all,

you can get a lot of foot pain and foot issues and you tend to have

and I hear this a lot in folks, your leg kinda or your foot

specifically kinda externally rotates a lot when you push off the

ground and kinda swings out to the outside everytime your foot

leaves the ground. And a lot of these issues are simply due to a

lack of big toe mobility.

[1:00:02.5]

My favorite thing to do, and this is a recommendation that I make

a lot is to get a golf ball or like a soft lacrosse ball and keep it

under your desk. And work through a rolling motion right

underneath your big toe. You can also adjust your big toe or

manipulate your big toe with your hands, with your fingers you

know, moving your big toe in all directions but this golf ball

technique works really well. If you can get yourself to the point

where you can stand on a golf ball, on one golf ball on either foot,

I guarantee that you’ll get rid of 99% of knee pain, hip pain, foot

pain, and a lot of issues that plague around simply because you’ve

got lack of big toe mobility and weak feet. And this is also kind of a

way you could get yourself into being able to run in minimalist

shoes or you know, like minimalist footwear or barefoot running.

Also, doing single-leg standing exercises where you’re doing drills,

standing on one leg, one of the things that I’ll do is I’ll just walk

across the room pulling my knee up to my chest with each step.

And everytime I’m taking a step, I kinda raise myself up on to the

front of my foot to increase that big toe mobility. So the big toe is

super important primarily because if it’s immobile, you leave

behind this whole windlass mechanism and you don’t get the big

toe power that you’re supposed to get. So in Steph’s case, I would

be working on mobility. I would be doing basically these type of

golf ball exercises for the bottom of the foot, single-leg stability

exercises. Foot with the larger toe cage if this is like a varus

deformity where the toes come in away from the other toes. If the

toe comes in towards the other toes, you know, the mobility

should work on that a little bit and obviously this is medical

advice. If you’ve got a sesamoid that needs to be removed, you

either stop running and pick a new sport like I don’t know, rowing

or golf or guitar.

Brock: But she’s actually a cyclist. That’s got…. She’s got a race.

Ben: Oh. Yeah, I thought she was….. Okay so for cycling, I mean it’s

similar. You know, you basically still want to mobilize the foot,

you want to mobilize the toe, that type of thing. She’s on her feet

all day and then she’s doing the cycling. So basically, I would look

at a cycling shoe with a bigger toe cage and then big toe mobility

exercises, and I’ll put a link to a really helpful article in the show

notes that’s jam packed with videos. This was an article that

appeared on ironman.com website but it’s got some really cool

videos and a really good kinda explanation of this whole windlass

mechanism so those are some things that I would do that’s why

your big toe is super important. I would not neglect your big toe

and when it comes to mobility, you know for me to pass a couple

of years it’s one of the most important things that I have

discovered in terms of my own joint health is making sure that I

keep my feet really mobile and I use this little golf ball technique

even when I’m standing on my standing work station I’ll roll that

golf ball down on one foot then switch to the other foot. So….

Brock: Yeah, it’s always that good one too where you stand on a towel

and just in your bare feet you try to scrunch the towel up under

your toes.

Ben: Yeah.

Brock: And just keep doing that, flatten the back out and do it again and

it’s amazing if you do that a few times you get a pretty sore foot if

you don’t have strong feet.

Ben: Exactly. So there you go.

Brock: There you go. With that, wraps it up. Make sure you go to

bengreenfieldfitness.com/241 for everything that we talked about.

There would be links galore as usual, including….

Ben: And we’ve got, we’ve got a review. We got a review on iTunes.

Brock: Yeah, I was gonna get them to show us the love.

Ben: Oh yes. You can.

Brock: The most important link of all.

Ben: The love link. You can go to bengreenfieldfitness.com/love and if

you like this do it. Go to bengreenfieldfitness.com/love. I’m not

even gonna tell you what’s on that page just go.

Brock: Yeah, just go.

Ben: Just go. You’ll be pleasantly surprised. And then the other thing

you could do is you could go to iTunes and leave a review. And

Brock we’ve got a review this week from fitbritmom and

fitbritmom if you’re listening in, let me know because just like the

last 2 reviews I read, I’m gonna be sending you out a cool care

package straight to your house. A Ben Greenfield Fitness care

package but you wanna hear what fitbrimom has to say?

Brock: I really do. And I really want you to do it up special this time.

Ben: How about a british accent since this is for fitbritmom.

Brock: Yeah that was I was hoping for.

Ben: We’ll try not to make it sound too Australian. Maybe a cockney

accent.

Brock: Yeah.

Ben: “I love this podcast. I get so excited when I see a new episode in

my iTunes library and I just can’t wait to listen to what Ben and

Brock have for me this week. They are little fitness double act and

Ben is like a sponge of knowledge that I just want to squeeze.”

Maybe that was a little bit Australian, wasn’t it?

[1:05:15.0]

Brock: I don’t know what it was Ben.

Ben: “If there’s anything you need to know to perform your fitness

routine, any blur then Ben is your bloke. Thanks to both of you for

a fantastic podcast that keeps me informed and keeps me

laughing. Just one downside is that it isn’t daily so I can’t get my

fix but it’s always worth the wait. Mate. Governor.” Alright.

Brock: That’s amazing. Your voice completely transformed. It became a

Simpsons character.

Ben: Boom. There you go. At least it wasn’t Kermit the Frog. Well, that

being said, this is Ben and Brock signing out and we will talk to

you next week from bengreenfieldfitness.com. Have a great week

everybody!

Ian: Hi Ben and Brock, this is Ian. You answered my question about

Rosacea syndrome a few weeks ago from my father and I’ll tell you

what, it took about 5 days and he went from an average of about 1

hour a night sleeping to now, he’s on an average of 6. Feels

amazing. He’s taking the supplements that you recommended and

he’s feeling amazing. I don’t think my mom stopped crying

because obviously he was affected, her as well from sleep

deprivation. But I’m really overwhelmed with your advice and I

will be sure to getting my family, my brother hooked up with some

______ [1:06:45] stuff and maybe some dominator and I’m

really looking forward to your future podcast and information.

You guys are amazing and keep up the good work. I really really

appreciate it and that, thank you very much Ben and Brock.

Cheers. Bye bye.