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Blood sugar surges and crashes are linked with heart disease, diabetes, accelerated aging and more. @bengreenfieldfitness discusses lifestyle changes to reduce your glycemic variability (GV) and be more mindful of glucose peaks and troughs. (Going to your doctor once a year for blood work can lead to a false sense of security about your blood sugar health. It’s good practice to start testing at home with a glucometer to see if you’re diet, sleep, exercise and stress reduction strategies are in point!) Who tests their blood glucose on the regular?? P.S. Super informative full show w/ Ben is live on YouTube. #ketones #fatloss #fitnessmotivation #muscle #fasting #intermittentfasting #ketodiet #paleoish #functionalmedicine
Connect with Ben
If you happen to grab a copy of this months @outsidemagazine (link in bio), that’s lil ol me on the cover “drowning” in ice…THAT was a cold photo shoot. In this issue I discuss glucose variability, what I geeked out on most when I was a personal traine… https://t.co/dhyQdiZOEq pic.twitter.com/krJcOjxl0g
— Ben Greenfield (@bengreenfield) September 11, 2018
Links, Books and Resources we Discussion
04:00 Ben hunts his own meat. He prefers hunting in Hawaii. Wild game and wild plants have nutritional benefits.
07:43 Overdoing meat consumption can overdo the hormetic effect and put you into an inflamed gut tizzy.
08:29 After killing an animal, Ben says a prayer, thanking the animal and thanking the earth. When pulling the trigger or releasing the arrow, your ancestral brain is in charge. It is a flow state.
11:56 Ben forages and consumes macadamia nuts and spirulina/chlorella energy tablets while out hunting.
13:09 Ben and his family forage around his home for food and medicinal plants. He uses a plant identification app called Flower Checker to learn medicinal and edible properties and keep a database of items found/used.
15:00 A life straw is used to filter his water while hunting. He may bring jerky from US Wellness Meats, Onnit and Epic.
15:51 When hunting fasted your senses and awareness are heightened. However, if you are going any distance, you need some fuel.
18:03 Eating testicles may be good for your testicles. Walnuts are good for your brain, celery is good erections, and beets are good for you blood. This kind of thinking is part of Chinese medicine.
26:23 Ben’s breakfast is a blend of decaf coffee with mushroom extract, a big spoonful of ghee, a dropper full of stevia and a scoop of collagen. Often he includes frozen bone broth to make a frosty/pudding consistency with coconut flakes and nuts, like macadamia nuts or Brazil nuts. It is like breakfast cereal.
32:14 Ketosis when competing in Ironman was helpful for Ben. It was a preferred fuel for the diaphragm, the heart and lungs.
32:54 Ketosis is not appropriate for glycolytic obstacle course racing and Ben finds it draining hormonally. He tries to reduce the number of blood glucose fluctuations during the day for more stable energy levels.
36:16 In the afternoon or early evening, your body temperature, reaction time and grip strength peak, so Ben does a second and more intense workout then. He fasts between his afternoon workout and dinner, containing carbohydrates. This enhances release of growth hormone and testosterone.
37:31 In this cyclic ketogenic diet, Ben restores carbohydrate levels during a time of high insulin sensitivity and an upregulation of glucose transporters (post workout). He then shifts into a low carb, moderate protein, and high fat diet for the next 24 hours with a 12 to 16 hour fast.
41:06 The post workout muscle protein synthesis window is longer than we have been lead to believe. Traditionally, we knew that you get amplified muscle protein synthesis in the 2 hour post workout window. Consuming an insulinogenic protein and enhances recovery, repair and muscle hypertrophy. This is all based upon research of people in a state of low blood levels of amino acids with a hard workout in the morning in a fasted state. There is a far reduced need for blood amino acids for someone who ate a big lunch and works out in the afternoon. That post workout protein synthesis window can last as long as 24 hours.
43:25 If you are doing two workouts in less than 8 hours, you would want to consume carbohydrates after the first workout to enhance performance in the afternoon workout. It takes 8 hours of libitum eating to replenish glycogen stores. If you exercise in a fasted state to glycogen depletion (probably a hard 90 minute workout), it would serve you to consume carbohydrates post workout.
45:21 There are more pros than cons to working out in a fasted state, restricting food after workout, and restricting carbohydrates most of the day.
46:01 You can create your own internal snack. Do something like 30 burpies to generate lactic acid and activate the cori cycle, so much of it is converted to glucose. Exercise is an appetite suppressant.
47:14 Excessive calorie deprivation over a period of time longer than 4 weeks can downregulate thyroid and cause an increase in TSH.
48:41 In the absence of high volume exercise on a ketogenic diet, a drop in testosterone may not reflect a true drop and may be a more rapid turnover of testosterone metabolites. With high volume exercise and a ketogenic diet, it is a true drop in testosterone.
49:52 More than half of endurance athletes, men and women, have reproductive issues. Ben attributes this to the stress of the exercise and diet.
50:59 We live in an unnatural state and this may require unnatural means to mitigate the damage. Much of the biohacking Ben does is to counteract his exposures from frequent travel.
58:38 Smart phones effect our health more than any other modern life technology. There is a host of data about the carcinogenicity. Pulsed electromagnetic field therapy can help this by activating the ability of a cell to be able to engage in a more of an anti-inflammatory cleanup process.
01:01:43 Just by having your phone with you, even on airplane mode, you are less present.
01:02:24 Ben has educated his sons intensively on the effects of Wi-Fi radiation on their reproductive organs and brains and the effects of screens on circadian biology. Ben has no Wi-Fi in his home.
01:07:21 LSD is a synthetic chemical. It has been found that in micro doses it merges right and left brain hemispheres, enhances creativity, enhances problem solving abilities and enhances lateral thinking patterns.
01:08:46 Psilocybin is more natural and is good for increasing alertness and awareness in a nature experience. Iboga and ketamine are also used for enhancement. Ben cautions not be become dependent.
01: 10:41 These psychedelics in low doses are far less toxic than alcohol and result in far less metabolic damage than alcohol, with better effects.
01:13:18 Ben’s morning routine includes a gratitude journal, deep tissue work on the foam roller, hanging from a yoga trapeze and hot/cold contrast therapy using the sauna and cold pool.
01:16:13 Ben’s desert island nutrient is 100% dark chocolate. It has lots of antioxidants, has cognitive and vasodilation benefits and is technically a fermented food.
01:18:08 Ben’s elevator pitch never underestimate the power of love. The greatest emotion of all is love. Focus upon and enhance love. Open the heart chakra. Have as much love in your life as possible.