November 25, 2023
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News Flashes:
- Six Sunday habits to prepare for tackling the week ahead via @artofmanliness… I actually do most of these myself on Sundays: “6 Sunday Habits to Prepare for Tackling the Week Ahead”…05:38
- New study “Beyond Appetite Regulation: Targeting Energy Expenditure, Fat Oxidation, and Lean Mass Preservation for Sustainable Weight Loss” has some shocking revelations for those trying to lose weight:…20:47
- Around 30% of the weight that's lost when you diet and do excessive amounts of cardio and dieting comes from muscle tissue…
- …heart, liver, kidneys, and pancreas decrease in size, which then further lowers your resting metabolic rate…
- …weight training, NOT cardio, helps to fight all this muscle/organ loss off when dieting, even if you’re at caloric restriction…
- …intermittent fasting, resistance training, and cold thermogenesis, along with adequate nutrients and no HUGE calorie deficits, are better for long-term, sustainable fat loss…
- …AND you’ll experience less risk of weight regain with that type of approach vs. chronic cardio and excessive calorie restriction.
- …so, in summary, get cold, fast regularly, eat nutrient-dense foods, lift weights, and avoid excess dieting if you want long-term sustainable weight loss.
- “Methylene Blue: Biohacker's Delight, or Playing With Fire?” Great comprehensive overview by @chrismasterjohn — I will address this in a future Q&A podcast with my own thoughts…39:56
Resources mentioned:
- Podcast with Brett Mackay:
- Todoist
- Notes
- BusyCal
- Voxer
- CleanMyMac
- Instacart
- Cold thermogenesis
- Sauna
- Weston A. Price diet
- Beef, lamb, organ meats, poultry
- Wild fish (use code BENGREENFIELD20 to save $20)
- Full-fat milk
- Animal fats
- Cod liver oil
- Elements of Vitality on December 8, 2023 (use code GREENFIELD for 5% off at checkout)
- Dr. John Lieurance's Mitozen (use code BEN to save 5%)
- Troscriptions methylene blue troche (use code BEN to save 10%)
- BioBlue Methylene Blue Tincture
- Joovv red light
- Hyperbaric Oxygen Therapt (HBOT)
Listener Q&A:
Want to submit your question for Ben to answer on the podcast? Submit here or send a direct message on Instagram, Twitter, or Facebook. To make it easy to spot, preface your question with “Q&A Podcast Question: (ask a question)” and keep it concise, please.
Q: Carl asks: I recently had an unexpected appendectomy. Any recommendations to help recover from surgery? 50:06
How To Recover From An Appendix Removal:
- “Why Do Humans Have An Appendix?”
- “Appendicitis Symptoms + 16 Natural Ways to Boost Recovery”
- The appendix is a lowly and much-derided organ, often thought to be a vestigial organ
- Eat a diet rich in a variety of fermented foods
- Akkermansia (code GREENFIELD saves 20% off your first month's subscription)
- Seed Synbiotic
- Beekeeper’s Naturals
- Essential oils therapy and aromatherapy can help with controlling pain post-surgery
- Vibrant Blue Oils
- Podcast with Jodi Cohen:
- Guided meditation can also be really helpful for post-surgical pain
- BrainTap (use code GREENFIELD to save $50 off a headset)
- A collection of sessions designed to turn your body into its own pain-killing machine
- Podcast with Dr. Patrick Porter of BrainTap:
- Homeopathic remedies, particularly for inflammation and pain
- Kion Flex with proteolytic enzymes and Vitamin C for faster healing
- Jigsaw Health Adrenal Cocktail (use code GREENFIELD10 to save $10)
- Zinc-rich foods
- Higher intake of omega-3
- L-Glutamine — fantastic for irritable bowel or leaky gut
- Colostrum
- Coconut oil or Helichrysum essential oil for scars
Q: Jenn asks: Hey Ben! Jenn from New Hampshire here, just finishing up “Boundless Parenting,” been a long-time listener, love what you do! Anyway, my son is 14, just started playing football, and is getting into health and fitness. He wants to bulk up and get “swoll.” We have Kion creatine protein shakes, but I’m wondering what you would do for your boys if they wanted to get jacked — what is safe/effective? Thank you so much! 1:01:51
How Teen Boys Can Put On Muscle:
- “Perspective: Creatine, a Conditionally Essential Nutrient: Building the Case”
- Creatine is considered an essential nutrient according to a recent study
- The amount the body naturally synthesizes is not sufficient to meet most humans’ needs
- As for me, I take 5g of Kion Creatine every day year-round, and I double that on any sleep-deprived days
- Creatine is considered an essential nutrient according to a recent study
- “Effects of 16 weeks of two different high-protein diets with either resistance or concurrent training on body composition, muscular strength, and performance, and markers of liver and kidney function in resistance-trained males”
- More protein/amino acids are typically good, but only up to a certain point. In this randomized controlled trial in resistance-trained men, consuming 3.2 grams of protein per kilogram of body weight per day (g/kg/day) was no better than a diet containing 1.6 g/kg/day for promoting exercise-induced adaptations.
- To gain muscle, you need at least 0.8 grams per pound of protein
- In addition to creatine and protein to gain muscle take:
- Fish Oil — enhances rates of muscle protein synthesis
- Total Balance Xtend-Life multivitamin for Vitamin D/K and magnesium (use code GREENFIELD to save 15%)
- Podcast with Xtend-Life's Warren Matthews and Ivor Cummins:
- Vitamin D
- d.velop — a highly absorbable form of Vitamin D (calcifediol)
- Organ meats
- Ancestral Supplements Liver capsules (10% discount auto-applied at checkout)
- Boundless Kitchen — Ben's brand new cookbook
- Essential Amino Acids
- Podcast with Milos Sarcev:
- Others:
- Enclomiphene
Q: Lauren asks: What are your thoughts on the new research that ticks can pass a protein through their bites, effectively causing an allergic reaction to meats from animals ticks most commonly bite? Do you think all bovine-derived foods and supplements should be avoided? As someone struggling with autoimmune issues, I have first-hand experience with fun ER trips 6 to 8 hours after consuming meals with certain meats. Appreciate your thoughts! 1:10:12
Can A Tick Bite Make You Allergic To Meat?
- “The Lone Star Tick: What to Know About the Tick that Causes a Red Meat Allergy”
- Transmits bacteria that can cause food allergy to red meat
- A study from 2018 shows 34,000 different people who are allergic to meat
- “Alpha-Gal Allergy – with Dr. Scott Commins”
Upcoming Events:
- Elements of Vitality: December 8, 2023
Return to the Elements of Vitality: This will be the second time my good friend Dr. John Lieurance and I collaborate to bring you the most effective and cutting-edge health and wellness advice, protocols, and some of our favorite tools. If you’re into health and wellness and want to stay on top of all the cutting-edge, latest, and greatest innovations and protocols, you don’t want to miss this event. Learn more here and use code GREENFIELD for 5% off at checkout.
- Keep up on Ben's LIVE appearances by following bengreenfieldfitness.com/calendar!
Special Announcements…
Click here for the full written transcript of this podcast episode.
Episode sponsors:
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Levels: If you want to better understand how food affects your health by trying continuous glucose monitor, you need to check out Levels Health. Your first purchase will include a one-month supply of continuous glucose monitors, a 12-month software membership, and an additional 2 free months of their annual membership if you go to levels.link/BEN.
“Beyond Appetite Regulation…” article inspired summary.
Mic Drop
Hey Ben, in the past I heard you talking about splitting up the dose for creatine. Do you still recommend this?
Great talk again Ben and funny ! I had to stop my set in the gym when you were whispering about the vaccine & covid 😂
&Whats your thought on low dose tadalafil for muscle gain ?