368: Building Muscle & Testosterone On A Ketogenic Diet, Food Combining, Psychedelic Experimentation, Natural Depression Remedies & More!

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

June 14, 2017 Podcast: 368 – Building Muscle & Testosterone On A Ketogenic Diet, Food Combining, Psychedelic Experimentation, Natural Depression Remedies & 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, click Ask a Podcast Question at the bottom of this page, or use the “Ask Ben” form at the bottom of this page.


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This podcast is brought to you by:

TeloYears – Go to BenGreenfieldFitness.com/TeloYears and use my special gift card code BEN10 to get 10% off your TeloYears kit (and listen to my podcast about it here).

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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.

Ben will be racing on the Spartan Pro Team for 2017!

You can catch him at any of these races below and you can click here to register:

-Blue Mountain Challenge, July 8
-Southeast Showdown, Asheville, July 29
-The Ascent, West Virginia, August 26

-July 11th, 2017: David Bouley's “The Chef & The Doctor Series” in TriBeca, New York. Please join me at Bouley Botanical for a over a multi-course wine dinner, curated by Chef David Bouley. We'll start with a reception featuring passed canapés and a specialty health tonic cocktail. Guests will have the opportunity to mingle and ask me any questions they like. Chef Bouley will then prepare a multicourse menu with wine pairing featuring products and ingredients to address the topic of the evening. Get your tickets here.

-Sep 8-11, 2017: Who Wants To Live Forever Conference in Reykjavík, Iceland. Most of us not only want to have a long lifespan, but also a long healthspan; to be fit and healthy throughout the course of our lives. As we move into this unprecedented era of human history, a question arises: how far can the human healthspan be extended, and what are the most effective ways to achieve longevity? Click here for tickets!

-Oct 13-15, 2017: Biohacker Summit, Helsinki, Finland. This event is the focal point for learning faster, performing better, living longer, and enjoying more what you wake up to do every day. Discover the latest in wearables, internet of things, nutrition, digital health, and mobile apps to increase performance, be healthier, stay fit, and get more done. Get your tickets here!

-Dec 7-9, 2017: XPT Experience, Kauai, Hawaii. Join me, Brian Mackenzie, Kelly Starrett, Julia Starrett, Laird Hamilton and Gabby Reece, for an epic, all-inclusive performance living workshop this Dec 7, 8 and 9 in beautiful Kauai, Hawaii. Come and join us for pool training, underwater workouts, gym training, breathing instruction, outdoor workouts, recovery biohacking and much more! Get your tickets here.

-Dec 17-23-9, 2017: Runga Retreat, Cambutal, Panama. This retreat spans 8-days and centers around fostering heightened awareness, presence, and connection with others through a mandatory “Digital Detox” – or no cell phones, computers, and other technology. Yoga is offered twice per day, everyday. There is also an off-site adventure ranging from hiking volcanoes to white water rafting or zip lining. World-class spa treatments are available and 100% of the food are suitable for vegetarian, vegan, paleo, gluten-free, or ketogenic dieters. Get your tickets here, and use code BEN for $10 OFF.

Did you miss the weekend podcast episode with Richard Aiken? It was a must-listen – “How To Fix Your Brain And Biology With Plants: An Interview With Neurodietetics Author Richard Aiken On The Best Diet For The Brain.” 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 Brock Armstrong, the Podcast Sidekick.

How To Build Massive Stamina & Recover Faster From An Endurance Event

Kory says: He's currently training for the Hurricane Heat 12 hour event for Spartan. He did it last year and he got time hacked at the 10th hour and so he's learned from the event and has started to do a lot more rucking, weighted calisthenics and military PT style workouts, but he knows this style of training can do a lot of damage to his joints. He's wondering if you have any tips on how to train for a weight bearing event like this without doing any damage to yourself, and also if you have any special gear you can recommend?

In my response, I recommend:
Incline treadmill
Standing workstation
Hyperwear weighted vest
-Eat Early & Eat Often (e.g. like Kokoro)

Everything You Need To Know About Food Combining

Zach says: He just stumbled across the concept of food combining. He's always thought of combining foods to get a balanced meal – getting protein, carbs and fats in each meal – but he's new to the nutrition side of things. What's the low down on food mixing, how do you do it properly and how do you avoid having undigested proteins and other things in your system?

Natural Fixes For Depression

Hannah says: She just broke up with her boyfriend of two years, and she's having trouble coping with the mental and physiological ramifications of break up. She takes lions mane, D3, cordyceps, a good B vitamin and she exercises. She thinks all that is helping, but she's exhausted, she's having trouble sleeping, she can't think clearly, she's breaking down all the time and she's having a hard time coping. She's wondering if you have any suggestions for how to deal with heart break and the physical ramifications that entails?

In my response, I recommend:
Fish Oil
Vitamin D/K Blend

Does The Whole30 Diet Work?

Anonymous says: What are your thoughts on the Whole30 book, lifestyle changes and recipe? Do you think it's beneficial, or are there other ways to figure out what might be causing certain reactions in your body?

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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25 thoughts on “368: Building Muscle & Testosterone On A Ketogenic Diet, Food Combining, Psychedelic Experimentation, Natural Depression Remedies & More!

  1. Kathleen Dulin Dewes says:

    All that I have quickly read sounds terribly interesting and even for my age which is 76 young I have more energy and would like to know more since you have been doing your research and keeping yourself and wife as fit as possible. I was like you when I was younger and danced from age 3 to joining The Washington Ballet Company as a teenager for 5 years as soloist and corps dancer with them. I always loved challenging my body but loved expressing my body in dance mainly ballet because of my training at that time. I do love to swim with another lady friend and take classes at a gym in Charlottesville, Va. I would love to get in better shape and health although not complaining do look and feel pretty well right now. But to learn more from someone who seems to work with your body is somewhat what I did and still do but not when I was 12 to 17 and who has studied all you can I would love to learn. I just came across your Facebook pg tonight . So ThankYou, Kathleen

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  3. kt says:

    Nooooooo, Rachel! You can’t leave already! You were such a breath of fresh air on this podcast! Now it’s back to Beavis and Butthead.

  4. robin maisel says:

    Hi Ben,

    Thanks for your reply to my question about combining protein with starches, Side of strength training days. You said when should only be careful if in caloric excess or depending on one’s muscle and glycogen stores. Can you get more specific? How do I know what is an excess of calories? Often times I am quite starving by the time dinner rolls around and put a fair amount of fact on my food. Also, do I know what my muscle and glycogen stores are? The more specific you can get, for someone not very savvy with regards to all of this, the better. Very much appreciated!

    1. It is pretty difficult to get too specific without knowing more about you. I would be happy to book a one-on-one consult with you to review this in depth. 30 minutes will do – https://greenfieldfitnesssystems.com/product/ben-…

  5. Charles Mitchell says:

    Will miss Rachel! Best of luck Rachel and welcome back Brock.

  6. Robin Maisel says:

    Ben said that one shouldn’t consume fats (even healthy) with starches, except on weight training days. Outside of that, it would cause fat oxidation, an increase in insulin, etc. For example, Ben said he wouldn’t eat a steak, along with a sweet potato and butter and some dark chocolate unless it was were a recovery meal. This has left me quite confused. For dinner, I regularly have some kind of starchy tuber – sweet potato, parsnips, turnips, etc with lots of GHEE along with my protein (usually some fatty meat). I thought the Ghee would blunt the insulin response… I also eat dark chocolate for desert.

    Is this problematic? IF so, should one avoid, i.e., sweet potatoes with meat? And if one does have a sweet potato, should they not put butter on it? This is new to me and I am very confused. Would love some clarification.

    1. Only problematic if in a state of caloric excess or if fats are heavily heated or starches are in excess of muscle and liver glycogen stores…

  7. IBel says:

    See You Rachel, best luck and much luv!

  8. Jeff says:

    Here is 2 workout options I use to save my joints and still get mountain fit:

    1. 5 gallons of water uphill, empty at top, hike down

    2. Strap my bike to my pack, walk uphill, ride down. Adding weight if needed

    I have also been taking Bens advice at supplementing:

    Collagen/gelatine with 250mg Vitamin C

    Did a 10 day hunt in the Alps of New Zealand, was the best my joints felt in years.

  9. Kristen says:

    Hey Ben,

    Love the podcast! There’s a website called Jet Lag Rooster http://www.jetlagrooster.com/ that I use whenever I’m traveling more than a couple of time zones away. It tells you how to gradually shift your schedule and when to take melatonin beforehand and while there to ease/help prevent jet lag. I have no association with them but have used their methods with success for trips overseas.

  10. Jamie says:

    Hi Ben,

    What is teaonchi…sp? that you and Rachel were referring to?

    Love you podcast,


  11. Reuben Loveszy says:

    Not just informative, but hilarious and fun to listen to as well!

    Thank you Rachel and we’ll miss you lots. And to Brock, I haven’t been listening long enough to remember you but I’m excited to -sort of- get to know you through the podcast.

    Now, I do have a question too: If fat stored body-fat is only liberated when insulin levels are low, then how/when do people that eat frequently but at a deficit lose fat? In my mind a short fasting period makes sense because there’s more or less a fed-state and fasting-state, but when your body never gets a break more than say 8 hours or less, when is that fat actually oxidized? Could this be the cause behind metabolic down-regulation in those restricting their calories vs. intermittently fasting (where their metabolism is actually bolstered slightly)?

    Thanks and I really do hope that made sense.

    1. For a question this complex, the best thing is to do is call it into the podcast. There's a lot of moving parts here! You can do that by going to speakpipe.com/bengreenfield and keeping it short and sweet!

  12. Audrick says:

    Hey Ben, great podcast! I was actually introduced to your podcast by your appearance on the Order of Man podcast. About midway through this podcast, I think it was during your sponsored break, you talked about your 1-2-3 morning punch for fat loss: 1. Coffee or some caffeine source, 2. 20-30 minutes of conversational aerobic exercise like walking, 3. a 2-5 minute cold shower. With that morning coffee, does it matter if i add a fat to the cup of joe? I add organic half and half and no sugar/sweetner to my coffee before walking the dog in the AM. I was curious if I “should” transition to a black coffee.

    I look forward to your response and thanks for doing the show!

    1. yep, your body will burn that fat instead of your own fat. Stay fasted1

  13. Grace Plager says:


    It is great to hear Brock is back!!! Thank you!!!!

    1. Brock says:

      It is great to be back! Woohoo!

  14. Greg Walters says:

    Brock is back!!!! Sad to hear that Rachel is leaving but I have always been a fan of Brock. It was a sad day when he left to BP but he is back in action. Can’t wait for future episodes.

    1. Brock says:

      In an ideal world Rachel and I would meld together into one perfect BGF sidekick (with a very odd Aus/Can accent) but for now, I will have to do ;)

  15. Mitch says:

    Great podcast! Regarding flying East to West and taking melatonin in the AM to help with circadian rhythm, what do you recommend for getting a micro dose of melatonin? Is Dr. P Sleep remedy too much? Thanks man!

    1. Sleep remedy is perfect for this. That's exactly what I use. bengreenfieldfitness.com/sleepremedy

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