August 2, 2018
Click here for the full written transcript of this podcast episode.
Aug 2, 2018, Q&A Episode 388: Why Your Muscles Shake When You Exercise, How To Heal Joints With Celadrin and What Is The Best Temperature For Hydrotherapy?
Have a podcast question for Ben? Click the tab on the right (or go to SpeakPipe), use the Contact button on the app, or click the contact link in the footer..
News Flashes [00:08:20]
- Yet another fasting study suggests it’s not about the calorie restriction, but rather just the long periods of time without shoving food into your gaping maw.
- A ketogenic diet with adequate calories isn’t necessarily going to *add* slabs of muscle to your body, but you can at least *maintain* muscle WHILE decreasing body fat %.
Appears it’s not glycogen depletion that makes a ketogenic diet reduce power production, but rather the acid ketones produce (meaning supplements like beta-alanine or sodium bicarbonate good choices for power keto athletes).
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Special Announcements [00:27:35]
This podcast is brought to you by:
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–Click here to follow Ben on Snapchat, and get ready for some epic stories about his morning, day and evening routine!
– August 17 – 19, 2018: Colorado Rockies Ultra Beast and Sprint Weekend, Breckenridge, Colorado. The mountain is calling! This is an extra-special Spartan race. Team members of my company, Kion, and I are competing together in the beautiful Rocky Mountains. Experience the immense beauty of Colorado while conquering climbs, crawls, carries and traverses. See you there!
– October 14-16, 2018: SPARK BioHacking Conference, Toronto, Ontario. The 2018 SPARK Bio-Hack Conference features a series of talks by leaders across a range of fields with an eye on optimizing human performance, recovery, and longevity. Researchers, medical specialists and other biohacking experts will share provocative, informative, and inspiring presentations meant to invigorate your curiosity about health and amplify your life journey. Registration is now open, secure your spot here.
– October 11 – 14, 2018: 2018 RUNGA California Immersion Retreat. Runga is going to Napa! Join me, my wife, Jessa, Joe DiStefano and a small, intimate group of like-minded individuals for a weekend-long getaway. We’ve rented a beautiful mansion located in one of the most iconic countrysides in America– Napa Valley. We’ve thought of everything that you could possibly need to gently “press the reboot button” on your body and completely tune in to your heart, mind, body, strength, and spirit. Join the waitlist!
– December 2-8, 2018: RUNGA Retreat, Dominican Republic. You're invited to join me at RUNGA in December 2018. Join me in the Dominican Republic, one of the most beautiful places in the Caribbean, for this retreat. In all RUNGA activities, RUNGA invites you to come home to yourself. To see everything you'll be getting into, just click here. Use code BEN when you register so you get your gift when you arrive! I'll be there, too. Join the waitlist here.
– June 23 to July 7, 2019: Swiss Retreat and Liver Detox, Swiss Alps, Switzerland. Join me for an immersive health retreat on the Swiss Alps in 2019. Just click here to know more or reserve your spot now.
-View the Official Ben Greenfield Fitness Calendar Here
Giveaways & Goodies [01:10:50]
-Grab your 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!
If you like shorter fitness podcasts, check out Brock's podcast Get-Fit Guy over on the Quick and Dirty Tips network.
As compiled, deciphered, edited and sometimes read by Brock Armstrong, the Podcast Sidekick.
Why Your Muscles Shake When You Exercise [00:35:10]
Garett says: My question relates to whenever I do strength or resistance training my muscles tend to tremble and shake. And this has been happening since high school and I am 31 now. When it happens my friends tend to joke that I am trying to out lift my potential or that I am too weak to lift the weights at hand (which is not the case). I have read that it could be from dehydration but I drink a ton of water. Do you have any idea what might be causing this or a supplement that might help temper it, I would love to know.
–Kion amino acids
–My Eat Yourself Smart article
–The HMB/ATP pre-workout stack Ben mentions
How To Heal Your Joints With Celadrin [00:52:58]
Will says: What do you think of the supplement Celadrin. It contains something called esterified fatty acid carbons. Supposedly it is good for joints and tendons. I didn't have much of an idea what this means. I know certain fatty acids (like MCT oils and the like) are good for you but I wasn't sure about these ones. Can you help us out?
–Celadrin on Amazon
–The olive oil club Ben is a member of
What Is The Best Temperature For Hydrotherapy [00:59:10]
Sheridan says: I was wondering what temperature you keep your hot tub at when you are doing your heat therapy. Is hotter better? Is there a sweet spot temperature wise or does it depend on what result you are after?
–My article on sauna science
Prior to asking your question, do a search in the 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!
15 thoughts on “388: Ketosis For Muscle-Building, The Best Way To Fast, How To Heal Your Joints & Much More.”
Thank you for being such a wealth of unbiased and well-founded information on exercise and nutrition. You’ve quickly become one of my most-used and trusted resources on a variety of things, and I really appreciate your approach.
My question is about carb “reloading” or a cyclical keto diet for endurance athletes. I started a ketogenic diet at the beginning of this year (January 2019.) Before starting, I did as much research as I could, and ultimately decided that intermittent fasting and eating keto 6 days out of the week with a carb reloading day on the 7th day was the approach I wanted to pursue.
Some background: I am a highly active 25 year old female that rock climbs and weightlifts (trying to get those booty gains, like so many women my age.) Being at a higher risk for cervical cancer, my primary goal of ketosis is autophagy. While I’ve loved the mental clarity, energy and anti-inflammatory benefits the keto diet has brought me so far, I’ve also noticed a drop in my performance when it comes to both rock climbing and weightlifting. I’ve seen conflicting information on the topic of carb reloading on a keto diet. While its recommended by many sources, I’ve also seen the argument that it prevents your body from becoming fully fat-adapted and causes diminishing returns over time. I don’t want to sell myself short on becoming fully fat adapted, but obviously I want to optimize my performance.
What are your thoughts on this?
My wife is a keto bodybuilder who competes in Figure and did keto nonstop for 3 years while building insane natty muscle and at age 47 has a 180 pound bench press at 145 pounds of bodyweight with no carbs – especially in the last year when she took a break from competing. She can do 10 bodyweight pullups at that weight with chest to bar. She switched to a more low carb approach a few weeks ago just to experiment and so far sees no different in hypertrophy or power. I simply don’t think there is good evidence that you can’t build good muscle in ketosis or that you lose power in most sport situations (an exception would be sports that require a combination of high cals/min, long single event duration, and a high % of VO2 – such as a Half Marathon at 5:00 pace or a 40k bike TT at 350w …20+ calories/min at 85% VO2 max for a long event).
Hi Ben! Rocco from Toronto here. I’ve recently become an avid listener of your podcast thanks to my friend Mino. I’v been on a low-carb high fat diet for about 4 months now and have been successfully losing fat but not been packing on lean muscle (I’m 5-6 and weigh 150 lbs). You referred to your brother losing fat but not packing lbs of muscle on your podcast of Aug 2, 2018. In that podcast you mentioned that another kind of alchemy should be followed if one wants to pack on the lean muscle pounds, but didn’t specify what that would that be. Could you do that, for us, including maybe a good macro mix, supplements, and/or biohacks if possible?
Does Brock think no one picked up on his scheme to plug his podcast?
Or does he think we are so stupid that we believe he “randomly” chose a review that asked for a shorter podcast?
I think you give Brock too much credit ;)
Hey Ben – Thanks for all your amazing content…..I’m an avid Podcast listener…..love it! So, I’m 37yo, 85kg and 180cm tall…..basically, I’ve been trying to tone down, bulk up for what seems like years. I have very little results to show for it. Generally, I feel like shit! I’m a fat / skinny dude :))
I realised a few weeks ago, that I actually have no real scientific understanding of what I’m doing. Flitting around with different programs and diets…..supplements.
So, Like all things in life, I’m reverse engineering the outcome and trying to really learn and scientifically understand nutrition and the mechanics of lifting weights.
I’ve just purchased your Low Carb Athlete book after reading your article on your Brother Zack. FAVOR – I’m hoping you can point me in the direction of finding some other great resources re the science of why we lift weights and how to lift them properly to gain size….
Thanks Again…..amazing content!
I have a ton of resources on BenGreenfieldFitness.com. If you'd like, I'd be happy to help you via a personal one-on-one consult. Just go to https://bengreenfieldfitness.com/coaching and then choose a 20 or 60-minute consult, whichever you'd prefer. I can schedule ASAP after you get that.
Thanks for the continuous knowledge bombs and intros to interesting people. I would love to see a book of simple every day life and body hacks for the every day human.
Hi Ben, I really enjoyed this podcast episode along with many of your others! You mentioned that intermittent fasting is shown to be more effective for fat burning and muscle maintenance than caloric restriction. Were these studies comparing diets of the same caloric intake? Also would something as simple as a carrot, for example, erase the benefits? If you must eat within the fasting window because you can’t sleep because you are so hungry, is there anything that would have a minimal effect on fasting but also curb hunger? What are your thoughts on the fasting mimicking diet? Would you suggest that the small amount of calories be consumed during a specific window during this diet? Thank you for for all you do in sharing valuable health resources!
Yes, not cutting calories, just consuming them during a tighter window. A carrot would end your fast. I would use EAAs which are perfect for curbing your appetite, especially before bed: https://getkion.com/shop/body/kion-aminos/
Thank you so much for your response! So the study was comparing diets of the same calories? Thank you for the EAAs suggestion, I am excited to try that! Will they break the fast? Should they be consumed within the eating window?
What would you suggest for a fasting window for a female who is highly active (working out 1.5-2 hours per day) to prevent hormonal imbalance? Already have thyroid issues and lack of menstrual cycle.
Thank you so much!
Just ordered your EAAs :) Excited to try! Any chance it could interfere with sleep?
I love my Traeger!!! I’ve used one for 10yrs. It’s great for veggies! I have grill baskets and I drizzle olive/coconut oil over them, season and throw them in the basket. They cook right alongside my meat.
Hey Ben, great podcast! You mention ketones for enhanced fasting. Not too long ago I was told that this may shut down natural processes in the body, possibly autophagy. Your thoughts? Would this be a solution for both intermittent and extended fasting? Thanks!
Autophagy is a term that means “self cleaning” if you will. Fasting is a catabolic function and it is generally thought that fasting (intermittent and semi-longer term fasting) is the body’s way of ridding itself of “cellular junk” and creates a better platform for new cells and new cell parts where energy can be used more efficiently and effectively. There is still controversy around how long of a fast is good versus destructive, but suffice it to say, intermittent fasting appears to have very good effects on allowing a healthy autophagy to take place and even up to fasts of 48 to 72 hours. It is after this timing that creates the controversy as to whether the catabolic effects start to impact healthy mechanisms.
As to ketones either aiding the fasting process or interrupting or shutting down the natural autophagy process you have to look at the mechanisms around how ketone energy is utilized in the mitochondria and in autophagy. We believe that the basis of fasting results in the reduction of glycolysis, thus dampens insulin reactions, impacting “tube 1” within the mitochondria. This may be the key driver behind autophagy, because when you enter a fast your body starts to metabolize fat into ketones that basically feed the mitochondria using “tubes 2 through 4” resulting in enhanced electron transport activity and the production of cellular water as its by-product. It may just be this ketogenic process that stimulates and energizes the autophagy process in clearing out “cellular junk,” so whether the body is making its own ketones or supplied bio-identical exogenous ketones, the exogenous ketones most likely result in aiding the autophagy process to accomplish the same cellular benefit and may be help in accelerating it.