Episode #218: How To Recover As Fast As Possible After A Triathlon or Marathon

In today's podcast, how to recover as fast as possible after a triathlon or marathon. Also, losing weight with type 1 diabetes, how to get bones to heal fast, how to train and race with an ITB injury, how important is hamstring flexibility? And is the herb Jai Gulan good for you?

Welcome to the BenGreenfieldFitness.com podcast. We provide you with free exercise, nutrition, weight loss, triathlon and wellness advice from the top fitness experts in the nation. So whether you're an Ironman triathlete or you're just trying to shed a few pounds, get ready for non run of the mill cutting edge content from BenGreenfieldFitness.com.

Hey, Ben.

Hey, Brock.

You know what today is?

What is today? November 20th. The two days before lots of people eat lots of turkey.

It's that as well, but I was actually referring to this is my one year anniversary on the show.

No way.

Yeah.

You're freaking kidding me.

I'm not.

It's just pretty amazing because you and I are off to spend an intimate vacation together in Thailand after just one years of a podcast relationship.

What's the first year anniversary? Is that paper? I guess I'll bring you some paper.

All right, thanks. I'll try and remember to do likewise. Although I'm kind of laid up right now. Well, I had a tennis match last night and I literally am just like covered in ice on my hip right now and was doing some cold laser on it this morning. I did it. Pretty gnarly lunch. I was actually proud of myself. I put away a decent volley. But yeah, potentially gave myself arthritis in the process. So let's see how that goes.

That's not good timing because also today, and I think you're leaving tomorrow. I'm leaving today, but we're off to Thailand to do two back to back races. So that's bad time to give yourself arthritis of the hip.

They've got crutches over there. I'll be fine. Perfect.

News flashes.

All right, you can get all of these news flashes hot off the presses. If you follow Ben on Twitter and Google and Facebook and if you follow him down the street, he'll probably yell them out to you. But this is the time of the show where we go through a few of the favorites and talk about them a little bit. What do you want to highlight?

I actually avoid bringing stuff like this up in public or at parties. And if you ask my wife, I even rarely mention anything closely resembling workouts or nutrition to her because it's like, you know, it's like being whatever, an accountant and talking to people about their taxes. It's just like bringing your work home. Anyways, though my Twitter feed may not make that appear to be true. And I do keep my eyes on stuff to tweet. And Barack himself happened to bring this study to my attention. It was in the Annals of Internal Medicine about how after subjects were placed into experimental sleep restriction, it impaired their insulin signaling. The adipocytes, the actual fat cells that they collected from biopsy samples after they had one group go through normal amounts of sleep, meaning around eight and a half hours, which is above normal for many folks. That's delightful.

In fact.

Yeah, that's great. And then restricted sleep conditions of about four and a half hours. And they looked at the insulin concentrations in these fat biopsy samples and it was found that indeed there were some really impair insulin sensitivity when insufficient sleep was present, which suggests increased risk for everything from overweight to blood sugar fluctuations to energy fluctuations to lack of the ability to use carbohydrates efficiently to risk for type 2 diabetes. Even so. Related to this though, fortunately, if you're listening in and you want to get better sleep, just wrote kind of an epic sleep hack post over@BenGreenfieldFitness.com you should definitely check it out. Video pretty much everything that you need to be able to toss your Valium or your Ambien or whatever else in the trash.

Awesome.

That was one thing. Another thing was I tweeted about one of the best upper body exercises that exist. You got any guesses on what it is, Brock?

Chin ups.

Close. Those are really good also. But this was a study in the Journal of Strength Conditioning Research that looked into muscle activity and strength development with the good old shoulder press. And literally just taking something heavy and pushing it up over your head in terms of chest, biceps, back, core, legs, triceps, shoulder activation. That exercise blows a ton of stuff out of the water. Just a basic freeway overhead press, preferably in a standing position. You know, when you looked at the electromyographic activity of the actual muscles, it's pretty cool what happens when you take something and push it over your head. You want to work even more muscles, pick it up off the ground. Deadlift to overhead press. You want to introduce some bilateral component. Do a stand on your left leg lift with your right arm, left arm deadlift to right arm overhead press. Which is a mouthful, but ultimately what I'm getting at is include some overhead presses in your routine. It's a fantastic exercise.

Yeah, sometimes I actually just grab the cat and pick her up and push her over my head a couple of times. She loves it.

Must be a Canadian thing. Another study, finally that I wanted to note was if you feed your kids a high fat diet, basically that is associated with. Well, I shouldn't say that a high fat diet is associated with lower body fat, but low fat intake in early life is negatively associated with body fat, if you want to put that correctly. And if your head's spinning now, yeah, wait.

So if you feed your children low fat diets at an early age, it has negative effects later in life.

It increases their susceptibility to both get overweight and also to develop what's called leptin resistance, which is essentially inability to respond properly to the hormones that regulate your appetite. So in other words, you could say that feeding your kids a high fat diet would put them into a position to better grow up to be leaner adults due to better leptin sensitivity and lower amounts of overweight propensity. So high fat diet's super easy. You just got to start kids early because they'll turn their noses up a lot of times and stuff like avocados and sardines and olives and a lot of these things that are great little lunch package items for kids. But if you've got young kids, including as many full fat components and as few kind of low fat fat free components as possible in their diets is going to just give them a step up when it comes to staying lean.

For life and then combine that with the first study and get them to sleep more than well, around eight and a half hours. And they're gold.

Yeah, what I do is I actually put my kids to bed with a little ice cream carton full of lard and just lock them in there for 10 hours, let them sleep. And I'm just keeping my fingers crossed that good things will happen.

Special Announcements if you like podcasts, you'll likely enjoy audiobooks. And this podcast is sponsored by Audible, a fine purveyor of audiobooks. And you just need to go to www.AudiblePodcast.com Ben and sign up and you can claim your very own free audio book just by going to that URL.

Dude, have you read the Secret Race or heard about it?

I have hear about it. I haven't read it yet, but I think I'm going to download that because I'm spending a lot of time on planes, as are you in the next little while. That would be a great listen.

Crazy, crazy book. Like it goes into just like this complete shadow world of all these doctors and team directors and athletes and how they pretty much did like anything to win the Tour de France. And it kind of goes into how Lance Armstrong was basically a ringleader and it was written by Tyler Hamilton. Anyways, I'm not sure who reads it on audiblepodcast.com Ben but if you don't have time to actually read words, or perhaps you just can't read words due to something else going on with your biology or your life. Audiblepodcast.com Ben Grab the Secret race. And speaking of not being able to read, not having time to read, I just put a plugin, what's called a plugin over@BenGreenfieldFitness.com if you go over there and you scroll down to the bottom of any of the posts, you can actually download any of the articles and listen to them read by a sexy robotic male voice. And that may seem kind of cheesy to some people, but what I wanted to do was put it on there. If you like it, if you like the ability to be able to just listen to articles via audio regardless of whether or not they're read by, you know, slightly computer ish type of voice, like a being on hold on voicemail type of voice, then check it out. Leave us a what's the number for this show?

Brock It's 218.

Okay, so episode number 218 over@BenGreenfieldFitness.com leave us a comment. If you like the Insta MP3 capability I've got over there, how to hack.

Your sleep beat insomnia and get into.

A deep sleep phase. As Brock we want, we don't want people to know that it's actually you.

Yeah, it's actually me. That's my, that's my job these days. I just read web pages.

We figured it would, it would be incredibly time efficient to just have Brock read in robotic voice. A couple of other things real quick and then we'll get into the meat of the podcast, I promise. I want to feature you on a podcast, you the listener. And as you know, for every podcast that we do, we create what's called a my list, which is a list of all the things that we talk about on this podcast that you could get, you could get your hands on. You could try, you can get like a convenient list because I know a lot of you are running or biking or doing things like that. And you just need a quick, convenient place to go and look like, scroll through some of the resources. And we do that over at the Ben Greenfield Fitness facebook page@facebook.com bgfitness but what we use for that is My list. And it's such a cool app that allows you to to kind of put together lists of the things that you like and the things that you use and then share them with your friends. What we want to do is take any of you listeners who put together your favorite MY list on the topic of health, cooking, fitness, nutrition, alternative medicine, fitness gear and tools, whatever. You make your list and you share it over at the Ben Greenfield Fitness page. Or even just shoot us an email or let us know, somehow ping us, let us know that you've got your My list up and running. We'll go check it out. And we're going to pick one listener a month. I'm going to personally call you on the phone and interview you for 10, 15 minutes about your My List, why you picked what you did. You get to tell a little bit of your story. And we're going to feature you on special podcast episodes that are going to come around once a month. So you can check that out. We'll put a link to my list in the show notes. We'll kind of remind you the instructions of how to do that. So get my listing away.

Speaking of getting away, make sure you plan to get away to Spokane, Washington on March 8th and 9th for the superhuman Become Superhuman live event.

I'm going to put a video in the show notes for everybody. But here's the deal. There is going to be an epic amount of learning and discovering that takes place at this live conference that I'm putting together on March 8th and 9th. You can listen to the audio that we're about to play on it. But basically, here's what it comes down to. You could pick this stuff up on the Internet, you could pick it up on Google, you could get podcasting away and Facebooking and Twittering. But we've lost what it means to actually show up and be in the same room with people and network with people and connect with people in that very cool physical way. Nothing replaces that. Not all these online summits that pop up where you interact online with people and you watch the PowerPoint presentations on your computer, not any of these podcasts or audio books or anything like that replaces actually being there in the flesh and blood and interacting with people live. The amount of inspiration that happens and the amount of motivation that happens and the relationships that you form showing up at something like this are invaluable. So we'll put a link in the show notes. BenGreenfulFitness.com superhuman and here's more details.

Want to get personal access to all of Ben Greenfield's secrets? Live this march in Spokane, Washington, Ben is bringing the world's best speakers straight to you. You're going to get step by step blueprints for performance, fat loss, recovery, digestion, brain sleep and hormone optimization and get insider access to private parties, special sessions for podcast listeners only, and of course, delicious locally grown organic meals. The conference is called Become Superhuman and it's already filling up fast. But you can get in now@BenGreenfieldFitness.com superhuman that's BenGreenfieldFitness.com superhuman. You'll come away from this live two day event completely separate life to achieve everything you want for your body, mind and performance. Whether you want to maximize fat loss, achieve an Ironman triathlon, or push your body and mind to the absolute limits of human performance. So visit BenGreenfieldFitness.com superhuman and we'll see you live and in person March 8th and 9th, 2013. Listener Q&A.

Hey Ben, have you ever worked with type 1 diabetics?

Really tough to lose weight. If you have any advice, I'd appreciate it. Thank you.

All right. Yeah, weight loss for a type 1 diabetic, it's got to be tricky. Yeah.

And type 1 diabetes, just to clear it up, it's technically here in America. It's actually the semantics are we're supposed to call it insulin dependent diabetes mellitus now or iddm, but you know, and that's a more fitting description because it does put you in a state of being dependent on exogenous insulin. In type 2 diabetes, you can still produce your own insulin. Your pancreas can still churn the stuff out until you poop it out. If you're following the typical American Dietetic association recommendations for a high carb whole grain diet. But in type 1 diabetes, you generally because of a genetic susceptibility or a genetic trigger or in some cases exposure to an environmental factor like an antigen or a virus that destroys your pancreatic beta cells, you can't produce insulin. And so you have to have some kind of a source of insulin coming in. And that makes exercise kind of tricky. I did an interview with the team captain for this team, Triabetes, which is like a cycling and endurance team that does triathlons and stuff like that. And they are type one. You also have team type one, that is a professional cycling team. And these are folks who literally have portable insul pumps that they carry along with them to make sure that when they need these doses of insulin injected, even when they're exercising for very long periods of time at a very high intensity, that they're able to get that hormone circulating in the bloodstream that's able to deliver energy into tissue. Because if you don't have insulin circulating in your bloodstream, you're not going to be able to deliver and drive glucose into muscle. And in many cases, even if eating a high fat diet and you've got a lot of ketones in your bloodstream, you can even have difficulty driving ketones because of the lack of insulin. So you can go into basically ketoacidosis. So you got to even be careful with high, high fat and ketosis type of deal too, with type 1 diabetes. Ultimately, though, there are some ways that I recommend that you go after controlling it. And this would be coming from both a nutrition and an exercise standpoint. The first is that it's really important that there is a lot of linkage between celiac disease and antibodies to components in wheat and the development of type 1 diabetes, especially in children. Kids with celiac disease are literally 10 times more likely to develop type 1 diabetes than kids without celiac disease. And you find a lot of antibodies to wheat in something like type 1 diabetes. And it's important to remember that in many cases, your body has kind of destroyed your own insulin producing cells in the pancreas. And that would make diabetes, what's referred to as an autoimmune disease, very, very similar in the way that we've talked about on the show before, how gliadin, the protein portion of wheat, can actually damage thyroid tissue and high consumption of wheat in many individuals, especially people who are genetically susceptible or unable to properly handle proteins, including not just wheat, gliadin, but also glutens and lectins, that those can all be immunogenic and they can cause thyroid issues and they can potentially cause some pancreatic damage as well. So if you have type 1 diabetes, obviously you've already gotten to the point where your pancreas is fairly damaged, but consumption of wheat is definitely not going to help that issue. It's not going to help continued destruction of any type of pancreatic tissue. And if you don't have type 1 diabetes, but you've got children who you know are going to be genetically susceptible to it, or who you are concerned might be genetically susceptible to it, I would really keep wheat out of the diet. So to get the full research and the skinny on that, so to speak, go read Dr. William Davis book, Wheat Belly for sure. There are people out there, though, who are successfully managing type 1 diabetes with some dietary protocols and some exercise protocols that go above and beyond simply cutting wheat out of the diet. We've had Dr. Art Devaney on the show before and he actually has, I believe, two children with type 1 diabetes. And I know that he and many people in kind of like the Paleo community have a ton of success in terms of energy stabilization, weight loss and blood sugar stabilization following essentially a low carbohydrate diet that cuts out a lot of these lectins and glutens and gliadin based proteins. One book that's really, really good that delves into this stuff is written by a guy named Dr. Richard Bernstein, and it's called the Diabetes Solution Book. I'll link to it in the show notes for you. But Dr. Bernstein is a doctor who has type 1 diabetes and he has this private medical practice in New York that's devoted solely to treating diabetes and pre diabetes. And he's fairly well respected. Basically his program. What it comes down to, if you want to look at some of the highlights of his program and you don't want to read the book, even though you should if you've got type 1 diabetes, is that he advocates a very low carb diet to allow you much tighter blood sugar control. And when I say very low carb diet for a regular adult, the allowed amounts of carbohydrate are 6 grams for breakfast, 12 grams for lunch, and 12 grams for dinner. And for those of you who have 30 grams, yeah, that's like what's 120 calories worth of carbohydrates, which is not that many at all.

No, it's like a banana and a half.

But a ton of success that the dude is having. And obviously that strongly opposes the dietary guidelines from the American Diabetes association for both type one and type two diabetics because they're all eat lots of carbs to stabilize your energy levels and keep your blood glucose up and eat lots of whole grains and blah, blah, blah. But Dr. Bernstein is getting awesome results with his diet solution, which is basically that 6 grams for breakfast, 12 grams for lunch, 12 grams for dinner. You avoid all foods with added sugar, all foods with starches, and all fruits. Just because even though most people can handle fruits in terms of the triglyceride and the cholesterol and the way that fructose interacts, especially when there's absence of insulin in the body, all fruits are out. Blood glucose testing, getting to know your own body. Having a blood glucose monitor and using it up to eight times a day is highly recommended in his book. Like literally just tracking and tracking and tracking and targeting activities that keep you into blood glucose levels that are constant for the entire day. So you're trying to avoid blood glucose fluctuations as much as possible. And then he recommends something called we don't have to get into it too much, but what's called basal and also bolus dosing for insulin dependent diabetes. And that's basically just using single large doses of insulin at some point throughout the day, which a lot of folks are doing already. So that's the Bernstein diet. And if I were going to recommend one diet to you, that would be the one that I would say is going to be the most successful when it comes to weight loss. And I don't want to sound like I'm giving out medical advice, because I can't. I'm not a doctor. That is not medical advice. I just recommend that you read his book, check it out, and kind of listen to some of the stuff that he has to say. So that's Dr. Richard Berenstein, Dr. Art Devaney. He really is a fan of not engaging in activities that are going to really deplete your storage carbohydrates significantly or place you into a state where you're getting really, really hypoglycemic. Brief bouts of intense cardio, brief bouts of weightlifting, yes, those use carbohydrates, but don't tend to be depleting. And the hormonal adaptation to many of those activities actually can help with your blood sugar stabilization. So I would recommend that you avoid long runs, long bike rides, stuff like that, even though you can do it. I mean, if you enjoy doing that stuff, then do it. It's not like there's this hard and fast rule that you can't. But when it comes to weight loss, you're going to get more bang for your buck from the higher intensity weight training and the higher intensity cardiovascular intervals. And he's also written an interesting article on how type 1 diabetes could have possibly developed as an adaptation to cold environments. Basically, the whole idea behind this is that when humans are exposed to intense cold, they shed body water by peeing more or through diuresis. And that causes your blood sugar to rise. And, and just like in any solution, when you increase the solution or you increase the amount of compounds in the solution that acts as an antifreeze, it lowers the freezing point of any solution. Like if you add salt to water or sugar to blood. That lowers the freezing point of serum and it lowers the freezing point of tissues. And it also reduces the propensity for sharp ice crystals to form that could tear the tissues open. Right. If your blood froze. And this is why we still can't just freeze people to whatever, keep them alive or something like that, is that once everything freezes, you get all these ice crystals that form and that tears open cells and tissues and you just toast. So when you look at, like a hibernating animal, they actually have elevated blood glucose to keep themselves from freezing as an adaptation to intense cold. And so there's some suggestion that ice ages or periods of intense cold or having genetic heritage that involves your ancestors being exposed to intense cold could potentially introduce genetic factors into your life that could put you at high risk for type 1 diabetes. And then you could pull that trigger with something like wheat consumption. Or there's even been some interesting studies on milk consumption and also baby formula consumptions as being some of the triggers that can cause type 1 diabetes in children. Anyways, though, what I'm getting at here is that when it comes to blood sugar regulation, it may be that some cold exposure and some exercise in the cold could have a positive metabolic effect on weight loss. With type 1 diabetes, basically shivering now and then and burning energy using your brown adipose tissue, what you do need to be careful with is like plunging into an ice bath, because that can really rapidly raise your blood sugar and constrict your blood vessels. And if you already have issues with your blood vessels, if you already have issues with, with hypoglycemia or hyperglycemia, either one, which you often do have with type 1 diabetes, that type of cold exposure is not recommended. But doing, like, using like a cool fat burner fast and using limited cold exposure to a certain basis, that's something I've seen Art Devaney recommend, and I know that's something that he certainly does. So that's another strategy that you can use, and those are some of the main things. One other website that I point you to, because it hit the mainstream last year, was a website that got banned. It was one of the few blogs that essentially got censored because they said that the guy was giving out medical advice. His name is Steve Cooksey. He's got this website called diabeteswarrior.net, it's entitled Diabetes Management from a Paleolithic Perspective. I'll put a link to his website in the show notes. But very, very interesting. Like, his website got shut down because he went from being a drug and insulin dependent, chronically sick, obese, type 2 diabetic and he went to being completely drug and insulin free with normal blood sugar. And he kind of logged how he did it using kind of like this whole primal Paleo approach. And yeah, got shut down.

Who shut him down?

I think it was like the FTC or something like that. If you go to his website, he's got this whole thing about investigation, but he received some kind of a letter that advised him that he needed to basically shut down. I think he was in North Carolina and it was this board of dietetics and nutritionists or something like that. The state board opened an investigation into his blog and told him he had to just like stop posting posts. And it was kind of controversial because it was like the government versus free speech type of thing. So check that out too and I hope some of those resources help you. And again, not necessarily giving out medical advice here, but those are some of the things I would certainly bear in mind.

And it sounds like the original question was really about weight loss advice, but it sounds like you sort of nailed both sides of things like controlling the diabetes or not controlling it completely, but definitely helping with the diabetes as well as doing some weight loss as well. So hopefully that is awesome for B. You know, a lot of the time this show does focus on like getting lean and getting fast and doing better at your ironman and healing your broken bones and stuff. But it's really cool when listeners gain a little more insight and do some remarkable things in their lives. And let's listen to what Cheryl did.

Hi Ben, I don't have a question, but I just really want to thank you for addressing the issue of osteoporosis and the female athlete triad and secondary meanoria in your podcast. I felt the marathoning by accident a couple years ago. Had no idea how to fuel myself and went from 140 to 100 pounds in a few months. I'm only 5 4. At the time I thought it was great since I was running faster and had a friggin 10 pack. But then I also stopped having menstrual cycles and I really thought that was great too. And little did I know then that that was not good. Fast forward a few years and I was diagnosed with osteoporosis at 35 years old. Total shock. I'd already stopped running marathons, but I was in the military and I was still doing extreme exercise routines and still not eating enough. Not eating enough good fats, not eating enough protein Everything. I was still happy with not having cycles and I had no idea that was also tied with the bone density issue. I had to go through a ton of blood tests and medications and it wasn't until I upped my good fat, ding, ding, ding. And protein and added in intervals and plyometrics that I fixed myself basically without having to go on Fosamax, anything like that. I increase my bone density and granted, I don't have a 10 pack anymore, but I've leveled out at 123, 124 pounds, flat stomach, still super athletic. I just want to thank you. Not a lot of running magazines like Famous Ones that we know of or other podcasts really talk about this and I really want to thank you. It's super important to other women out there. They really have to pay attention, get the test, be in denial. Not having a cycle is not a good thing. And basically you could be one of those chicks like me at 35 years old with osteoporosis. And that's horrible. It's a horrible, horrible, horrible diagnosis. So please take heed to what Ben and Brock say and I just want to give you guys big kudos. Thank you.

I think this is awesome what Cheryl's done. Congratulations, Cheryl. It's always cool to see that folks kind of take some of the advice that we give out on this show and get good results. So keep up the awesome work. And yeah, I think we do eventually talk a little bit more about bone in this podcast as well. Right, Brock?

I think so.

Hi, Ben, Brock, this is Bill from Pennsylvania. I want to do A half iron 4-06-13 in North Carolina and follow up with a marathon May 26th. I'm 55 and have done week one sprint and one half marathon last year. I guess my question is I just don't know how to really structure the swim and the bike work that I should be doing. At the same time trying to get ready for the marathon. And maybe it's just too ambitious, but I think I can do that stuff and I need to be adequately prepared and I just don't want to have injury. Also, if you could give me some sort of a job guideline to know what I'm really getting into as far as that bike and that swim and like, how much real work do I have to put into that? Appreciate any insight you can give to me. Thanks a lot.

So this is actually a question that I get a lot. Like, how do you combine training for a marathon with training for a triathlon? Because a lot of people I'VE never asked you that. You've done it like three times since I started coaching you in the past year. Brock's a triathloning marathoning junkie, so I do have some rules, Bill, that I would suggest that you follow. And it will take a little bit of tweaking of your program. But here are my rules. First of all, during the time that you're training for your triathlon that you're going to be doing a few weeks before your marathon, I would recommend that you reduce your running to no more than three days per week. And this is because of all of the reasons I've given in previous podcasts about the risks of chronic cardiac self destruction and inflammation. But it's also because there's a pretty cool crossover effect from cycling to running. Generally, cycling helps you to become a better runner. It doesn't happen vice versa. You can't really like if you pull like a top Kenyan marathoner off the street and have them time trial, they don't do all that hot. But then you can take somebody like Lance Armstrong and throw him into a marathon regardless of how much testosterone they've taken. And they do. Okay, maybe he was a bad example, but cycling can help you to become a better runner. So you need to realize all the cycling that you're going to be doing in your triathlon prep will help you and you can reduce your running quite significantly and still stay in good shape for marathon. I mean you look at a lot of these folks who are like top age group or ironman triathletes running marathons at the end of their ironman and pulling anywhere from three hour to three hour and 30 minute splits. And many of these people are running three days a week and then also cycling three days a week. So there's that as kind of the first rule. The second thing would be if you can arrange your schedule, try and do your swims on the day after your run days. So you're basically using your swim as a recovery from the run. That movement in the swim and some of the capillary pressure and tissue pressure that occurs when you get into water will actually help you recover a little bit more quickly on the day after a run day. If you do your swims on the same day as your run days, you might find that your calves cramp and your forms off a little bit. But after the day after your run day, try and do your swim days then. And then another schedule tweak that you can do is if you want to get a feeling for what it feels like to run on fatigued legs as you may be doing during your marathon, do your bike rides earlier in the day on the same day as you run. So a typical scenario might look like Mondays you bike and run, Tuesdays you swim, Wednesdays you bike and run, Thursdays you swim, and then Fridays you bike and run and maybe you have an off day on Saturday and then your long run on Sunday, something like that. So the next rule that I would tell you to do is just to pull out all the stops when you do get into that triathlon that you're going to be doing a few weeks before your marathon. Because inflammation from something like a half ironman triathlon can stay in your body for over two weeks, up to three weeks if you're not careful. So what I mean by recovering properly, what I mean by that basically is shutting down inflammation. So you're going to have all this creatine kinase in your bloodstream from muscle getting broken down and interleukin 6 and HSCRP and all these inflammatory biomarkers. There are things that you can do to decrease those. You can use natural oral anti inflammatories. I like one called Capreflex. I like another one called Phenocaine. You can literally do like 9 to 12 cap reflex a day, 4 to 8 phenocaine a day. That's a really good stack for like a post race recovery. I'll be doing that in Thailand probably after our first race to kind of help me recover for the second one. Along with lots of coconut water and electrolytes to mitigate the effects of, of alcohol. Ice combined with compression is really good. I just did a big article for this in Lava magazine, basically debunking the notion that ice somehow inhibits recovery. And it's very, very important that you combine ice, preferably with a compression and with elevation. Because what can happen if you don't do that is you can get a little bit of what's called lymphatic vessel leakage when you get a vessel really, really cold. But you don't get some pressure on there at the same time. So it's important if you're going to ice that you use compression at the same time and elevation. So you can do something like every day you put on some, like some compression tights and you get some ice packs and you get them on your calves and your quads and your hamstrings. Then you just sit there with your feet elevated for 30 minutes, you know, whatever, listen to your MP3 player, watch some TV, something like that. But doing a session each day that combines ice and compression can be super useful to speed up recovery. Last couple things would be get some topical magnesium. You've heard me talk about transdermal magnesium on this show before. Probably recommend that you do that to speed up your recovery and then try and use something as a fuel during the event that is going to provide you with amino acids so that your body breaks down its own lean muscles, muscle less. So we're talking about using like a gel that has branched chain amino acids on it. Look on the label there for like leucine, isoleucine and valine. Those are the three that you'd want to look for in your gel. You can take branch chain amino acids if you've got the extra money to spend. It works even better to take like whole amino acids. Like master amino pattern is really good for that. And those would be some of the main things. Antioxidants I would also look into. There are some really good antioxidants out there too. Life Shots is a good one. Solar Synergy is a good one. These are just powders that can help to shut down inflammation. I'm writing a note to myself. I need to add this stuff to our my list for this show for sure. So we'll have a my list just like how to recover faster after the race. So those are the main things. What do we need to include on there map? Antioxidants, topical magnesium, ice compression, like the 110% pants that compress you that you put the ice into. And then phenocaine. Phenocaine and Caproflex. Yeah. So that's your stack for recovering super fast. And then the last thing is, is so you've got that half Ironman under your belt and you've got whatever four to six weeks it looks like before your marathon. That's when you switch to your run block. Okay. So you get in your recovery after that half Ironman, you're probably going to be anywhere from four to seven days of just light activity. Some yoga, some walking, some swimming, that kind of stuff. Then you switch into a run block where you actually are running four to five days a week. Cycling becomes less important, swimming becomes less important. And you're just focusing on becoming a better runner and working on your running economy and efficiency. But up till that point, up until after your triathlon, you just run three days a week. And then afterwards, as you're leading up to your marathon, then you switch it to four to five days a week of running and that's it. That's what I would do.

Hi, Ben, this is Tony from Maine. I'm calling because about 16 weeks ago, I broke my fifth metatarsal under a stress reaction from running, and it broke in half. So I was on crutches for 10 weeks, in a walking cast for six weeks. And despite that recovery time, my bone is still only 70% healed. So I'm calling in to ask your advice on aiding my bone healing, either nutritional or any other you may have. So I really appreciate you taking my question and I really enjoy your support. Thank you very much.

Okay, so first of all, I just want to explain to anybody who's wondering out there, if you look down at your bare foot, your metatarsal is the bone or the bones that run from where your toes start up towards your ankle, but not all the way to the ankle. So we're talking like sort of mid forefoot. And when. When Tony says that he broke his fifth metatarsal, that's on the farthest outside. So your. Your pinky toe, basically.

And this has been another episode with Dr. Brock.

Thank you all for tuning in. Tomorrow we'll talk about your femur.

Brock's got his own podcast. It's called your private anatomy instructor. Actually, that sounds kind of bad, actually.

Yeah, that could go both ways.

Maybe just anatomy instructor. So basics of healing a broken bone faster. Okay, well, I'll give you the basics first and then we'll jump into kind of like how to really hack it. So first of all, don't smoke. Smoking alters blood flow to your bones. That blood flow is going to deliver all the necessary nutrients and cells to allow your bone to heal. Let's just start off right there. So if you're smoking, don't smoke.

I think you could just say that sort of as a blanket statement. Just don't smoke.

Yeah, just don't smoke if you're living in general unless it makes you happy. I mean, we're all about. I don't want to completely act like Nazis on this show and tell people, whatever, let's do it.

I do.

Okay, so eat balanced diet that's preferably anti inflammatory, that doesn't have lots of sugars, that can also leach calcium. So be careful with that. That also means caffeine and alcohol you need to be careful with. So just pay attention to, you know, no smoking, no alcohol, no caffeine, and eat a balanced diet that's like low in starches, low in sugars, low in soda, stuff like that.

Wait, didn't you just say you didn't want to sound like a Nazi.

Don't worry, I'll get to the stuff that you can do. It'll be lots of fun. So make sure that if you're taking calcium that you also use magnesium. It is true that calcium is needed to help heal bones faster, but taking excessive doses of calcium is not as important as making sure that you just get adequate calcium in your diet. Eat full fat yogurt and kale and spinach and sesame seeds and stuff like that. But make sure that you're also getting magnesium, preferably in like a 2 to 1 ratio of calcium to magnesium, because you're going to need magnesium as a co factor for calcium to work. Work. So you could use. Well, I mean, episode number 217, the last episode we totally geeked out on magnesium. So just go read the transcript for that. And by the way, if you're listening, every single episode is transcribed. I pay good money to get that done, so use it. It's pretty much the donations from listeners that get these podcasts transcribed.

It's kind of hilarious too, to read the transcriptions, because sometimes it's not exactly what we said, but it's more interesting than what we said.

Yes, that's because they're done by a human being. And sometimes it gets tough when I get rolling. Sometimes it gets tough to understand everything. You say calcium with magnesium. So then we get into some of the stuff that I think can augment fracture healing even better. So from a supplementation standpoint, I love lactoferrin. I talked about Capreflex before when I talked about healing from a half ironman or an ironman or a marathon more quickly, doing like 9 to 12 of those per day. I swear, it seems to double my ability to heal back from injuries. Like I popped 12 of those this morning, just popped in my mouth and chewed them and had a glass of water because of this hip thing that I did last night. I swear by cap reflex for that kind of stuff. So I would be doing cap reflex. And then when it comes to actual modalities that you can use, use electrical stimulation. Basically. Electrical stimulation can cause bone cells to proliferate because you get these electrical currents that have this cellular effect on the bone that accelerates healing. You just wear skin electrodes. You can get any electrostim unit that's traditionally used for muscle repair and recovery, and you can use it. In this example, you'd have a couple electrodes on the bottom of the foot, a couple on the top of the foot, or near the. Or the Back of the Achilles and you just run an E stem unit on there. So that's something that you could get for your house or you could do at a physical therapy clinic. But electrical stimulation has some good research behind it for speeding up bone healing. And that's based on an article back in 2003 entitled the Use of Physical Forces in Bone Healing that appeared in the Journal of the American Academy of Orthopedic Surgery. There is another modality called ultrasound that you've probably heard of. An ultrasound basically can cause temperature changes in the tissue to even increase genetic expression of the factors responsible for bone healing. That's been shown to have some beneficial effects in fracture healing as well. And that's another one that you would have to get done at a physical therapy clinic. But it could be pretty useful for you as well. And then finally, you could look into magnets. There's no scientific evidence that show that the use of external magnets, magnets can alter fracture healing or help to heal a broken bone. But the only reason I bring it up is just based off of anecdotal evidence in terms of magnets potentially having the ability to improve circulation and increase blood flow using Asian medicine, a little bit more than over in the States. But there's big companies like Niken that sell magnets. I know they've got one because I used to do personal training for the guy who was like, Nikken is a multi level marketing company company. And I think he listens to this podcast, but he's like at the top of Nikken. Like he got started in it 30 years ago or whatever when it first came to the United States. And he gets like a million dollars a month just for being alive. But yeah, so that company sells a lot of stuff. But he's given me some of their magnets before to use and I've used them before with injuries and I feel like they help. And this is just anaconda. And I've talked to a lot of other people who swear by magnets for bone healing and soft tissue healing and stuff like that too. But they've got these little magnets that are attached to adhesive fabric almost like a band aid. And you can just put them in certain spots over the body and you can try something like that too. It's from a scientific standpoint, probably not going to be as effective as ultrasound or E stim, but it's something that you could try. So E stem ultrasound magnets. Get your hands on some lactoferrin, like from Caproflex anti inflammatory Low sugar diet, no caffeine, no alcohol, no smoking. And yeah, that's what I would do.

All right, let's move on to the next question from Mark. Mark says I'm in a problem hole and I need help. I don't know what a problem hole is, but it doesn't sound pleasant. I am five weeks out from my first marriage. I've done a bunch of half marathons in two seasons of racing Olympic and sprint distance triathlons. But at five weeks out, I've caused a previous ITB injury to flare up and bring my run training to a grinding halt. It's been a week. I've still been riding, swimming, doing gym workouts and tried some water running and been icing my knee. But I ran 10k today and the knee was iffy. If I keep up the aqua jogging and all my other training, am I just setting myself up for creating a larger injury that will cause more problems or is it possible to keep this up and actually run the marathon? Also, is there anything else that I should be doing to keep myself on track?

Roller skating and wear them during the marathon? That's legal, right? You can roller skate?

Oh yeah. Yeah. That's how all the guys who are doing like 205, they all wear roller skates.

If you're me, it's less efficient than running. So there you go. Yeah, you know, it's iffy when you're injured and you're going into a race and you still want to race because you're registered and everything, man, it's iffy you could get injured. First of all, I'd pull out all the stops on that IT band friction syndrome. And here's where I'm going to get all sales and marketing. But just go to bulletproofnee.com I wrote a full on program for healing IT band injuries as fast as you can. So go check that out@Bulletproofnee.com as with all my programs, comes with 247 support from me. So if you, if you ever have questions as you're going through it, you can just ping me and I help you out. So bulletproofnee.com check that out. But also as you're going through that and you decide that you still want to go run this marathon, I can tell you exactly what I would do. What I planned on doing for the New York Marathon until I decided not to go. And B, it got canceled anyways would be a run walk stretch protocol. So there's two guys out there that have really fantastic run walk protocols. I'll put links to them in the show notes. But it's Bobby McGee who has a run walk method and then also Jeff Galloway who has a walk break method. So both methods are fairly similar. You break 26 miles of the marathon down into segments and there are even sub 3 hour marathoners who are using run walk brake type of scenarios. And basically what you're doing is using walk brakes in most cases up until about the 18 to 20 mile mark of the marathon, at which point you just brake into like a survivalist 10k type of protocol. But it is anywhere in the range of a 4 minute run to a 35 second walk to do like 8 minute miles, down to like a 30 second run to a 60 second walk to do 16 minute miles. So again I'll put a link so you can kind of look at your target mile scenario. This would be on Jeff Galloway's website and kind of see based off of how fast you want to run the marathon, what your run walk breaks would need to look like. But that will help you a lot if you're not able to do the conditioning where you're going to be actually able to do your marathon training exactly as you want to or as your program calls for, those walk breaks are going to save save you, but you're still going to get a ton of soft tissue tightness going on. Just if you're not used to pounding the pavement because you've been staying off of your legs, doing elliptical trainer or aqua jogging or whatever, that'll keep you fit for a while, but it still is not going to train your muscles and your tendons for the literally pounding the pavement for the period of time you're going to be doing so in a marathon. So a couple other things I would say do is when you do your walk breaks or at least once every 3 miles, once every 5k stop and do a hip flexor stretch and an IT band stretch minimum. I mean lunging hip flexor stretch where you're lunging and reaching towards the sky. IT band stretch where you're doing whatever like the yoga pigeon pose or just like the standing IT band stretch. There's a bunch of different it band stretches out there, but I'd be stopping and doing those frequently throughout the marathon. And the other thing I would do is really take care of your fascia leading into the marathon, do lots of foam rolling, just get yourself as kind of unadheased, if that's a word, as possible before you go into that thing. So lots of foam rolling, try and squeeze in a few massages and just make sure that your fascia is really, really good to go when you're starting that thing out. So if you're going to run it, that's what I would do.

You know, I probably, I've mentioned it on the show before, but quite often I'm asked to be a coach on the marathon course during the race. And, and I often get put sort of as. Because I like to run a long way. They usually make me the sweep. So I'm following the. The very last people. And when they're out there for like six or seven hours to finish a marathon, there's a lot of it band problems that happen. And one thing that I found that really works well for certain people and myself included, included is when you are taking those walk breaks, if you walk sideways and do really big crossover steps, you actually get a bit of a dynamic stretch down your it band. And it. You also keep that forward momentum so you don't feel like, oh, man, I'm. I'm totally screwing my time because I'm pulling over to the side of the road and stopping. But you can actually get a good stretch, keep the forward momentum going. Just do really, really big crossover steps.

And it just makes you look great in those photos that they send you after the race when you're the guy explaining to your family about why you're walking sideways.

Where were you going? Everybody else was going that way. All right, our next question comes from Dave. And Dave says, I recently recovered from a back injury and my physical therapist thought a lot of it was caused by lack of flexibility, particularly in my hamstrings. At the time, I was only able to get to about 45 degrees. I'm assuming that's from a standing hamstring stretch. I'm better now after several weeks, but I can still. I still can't get to 90 degrees. I'm a hobbyist triathlete, and my lower back is often sore after a long ride or a hilly ride. I got to wondering whether my hamstring flexibility is getting to. Are getting to me on my downstroke. A friend recently noticed that I wobble a little in my seat while pedaling. Coincidence. My physical therapist has me doing compress relax hamstring stretches against the wall wall. And I was struck by your podcast about flexibility, where you said it's only required for the range of motion you need and also how dynamic beats static. So, long story short, I'm wondering if you can recommend dynamic stretches for hamstrings.

Yeah, this. This kind of confuses especially a Lot of cyclists. And this is something that I've certainly been in the error of preaching at one point or another in my life, you know, of how you gotta really work on your yoga and your flexibility so that you can get into the right position for cycling, whatever. You can get into a low time trial position or you can ride more aggressively. That's not why hamstring flexibility is important. The reason that hamstring flexibility is important is that if your hamstrings are tight and your seat is high enough to be able to optimize power for you on the bike, what's going to happen is that at the point where those hamstrings attach in your pelvic bone bone, it's going to tend to cause you to tilt your pelvis back. Okay. When you tilt your pelvis back, that collapses your diaphragm and it robs a lot of your breath control. It puts a lot of strain on your low back, and it keeps your quad muscles and your hip flexors from getting up over the pedal at the top of the pedal stroke. So it's not.

So you're talking about like a pelvic tilt forward, not an arching of the back. Right?

I'm talking about what would be referred to as like a, like a posterior pelvic tilt, which would.

Yes, you're rolling forward. Yeah.

It would technically be similar to basically bringing the hips, rotating the hips around like it would be. I'm just picturing this in my head clockwise now. All the listeners are cross eyed, but basically what it comes down to is you don't need a ton of hamstring flexibility in order to keep your pelvis from tilting backwards and causing these type of issues if your bike fit is dialed in properly. So the main thing you need to make sure of, first of all is that your seat is not too high. Make sure that your seat is not too high. That should put your knees somewhere in the range of 25 to 35 degrees. But that's really important, especially if you're wobbling in your saddle. If you're wobbling in your saddle, it's not because your hamstrings are inflexible, it's because your seat is too high. Now, the next thing that I would look into is regardless of how flexible your hamstrings are, if your pelvis is immobile and it's not moving properly, you're going to tend to posteriorly rotate your pelvis from one side to another and it'll be locked in place, unable to move properly. And so so you're going to wobble no matter what if that happens. And the way that you fix that is you can go get your sacroiliac joint adjusted. You can go to BenGreenfieldFitness.com and do a search for SI Joint because I've talked about it with my personal chiropractor on the show before. And the importance of sacroiliac joint adjustments combined with glute strengthening specifically to keep your pelvic aligned properly. Super important for endurance athletes. So that would be the next thing is make sure that your sacroiliac joint is mobile and you can work with like a sports chiropractic physician to do that. And it's not going to be a chiropractor who like does the little pushy thing, the popper deal they put up and down your spine. I mean we're talking about somebody, we're talking about a back cracker. Okay. Somebody has to mobilize you. They have to mobilize your SI joint and it requires a great deal of force. You want somebody who's going to work on you. And that's why I say a sports chiropractic doc, because they're usually aware of these type of things. And now let's say that your hamstrings actually are inflexible. You're right. That there are ways to stretch them that are better than static stretching, especially in terms of making sure that you don't elongate the muscle to the point where it's going to reduce your force production or your power production capability, which is important. You can get too flexible. I like that, that stretch contract relax method that you talked about where you're leaning against a wall or your leg is leaning against a wall and you're lying on your back contracting against the wall and then relaxing and pulling that hamstring into a stretch. There is a style of stretching that was made very popular back in 2008 Olympics when Derritorius was making her run. The 40 year old phenom swimmer and she had a style of stretching called resistance. Resistance stretching. I've got the Resistance Stretching dvd. I interviewed her therapists and her stretchers on the show. I'll put a link to it in the show notes. But basically resistance stretching is very unlike static standard stretching because what you're doing is you're using your own body to resist the stretch and you're allowing the muscle to both contract and lengthen at the same time. So you get strong as you're doing doing it and it's Based off of the same idea as this contract relax type of system that you're using for stretching that your physical therapist gave you, Dave. But I like this DVD. It's like a 20 minute stretch protocol and I still throw it in and do it every once in a while. And it's derritorious leading you through the protocol. And she's easy on the eyes too, so it doesn't hurt. That or she looks like, like a freaking, like Russian machine. That guy from Rocky 3 or Rocky 4, what's his name? Yvonne Drago. She's like the female version of Yvonne Drago. I mean, she's an extremely impressive physical specimen. So she's leading you through that workout. And it's called resistance stretching. I'll put a link to the DVD and also the interview that I did with the people who kind of invented resistance stretching in the show notes, because that'd be a really good one for you. So look into the resistance stretching and then look into your hip mobility by getting an SI joint evaluation and an SI joint adjustment if you need to look into your seat height. And then finally, if you're gonna stretch your hamstrings, do something like resistance stretching. And as I mentioned in my response to Mark about running that marathon on, take care of your fascia too. Do some foam rolling on the hammies, do some stick work on the hammies or get some deep tissue work on the hammies just to make sure that you don't have any fascial adhesions going on there as well. And that stuff should help hamy yams. Okay.

Emily asks. On a whim, I bought an interesting plant from my local nursery called herb Jangulan. At least I think that's how it's said. Brought it home and transplanted, planted it, then did some research. Turns out it's Gynostemma pentaphyllum. Why, damn you, Emily. Say all these crazy hard things. And it appears to have many potential benefits. Cholesterol reduction, antioxidant, adaptogen, just for starters. Do you have any experience or thoughts on making the most of this plant? The nursery suggested adding the leaves of the fresh leaves to a stir fry fry. And of course, you can make tea from fresh or dried leaves.

You having trouble reading today, Brock?

Jengylon.

Gynostema pylophylum. Jai gulan. Yeah, it's an interesting herb. I'll get into that in a second, but I just realized something that I wanted to mention to people. You not being able to read made me remember this when we're going over to do those races in Thailand. I'm trying to raise money for the Phuket Learning center over there, which basically travels around to these rural areas in Thailand because there's a huge problem with illiteracy in Thailand. 20 million people, 20 million and one people, once Brock gets over there, can't read, literally. And there's this major need in Thailand to help people to read and to overcome this illiteracy. And I basically have until this Friday to be able to raise as much money as possible for this. And my goal is $3,000. Here's the problem I've raised so far, 200. And so I would love for podcast listeners, if you're able to even give just 10 bucks, we'll put a link right there smack dab in the show notes. Should we just put it up at the top of the show notes for people?

Brock yeah, make it as easy as possible.

Top of the show notes for episode number 218. If you can give just a few bucks to help, it's got to be by this Friday, but it's for the Thailand Mobile Learning Center. That being said, let's jump into this herb, which interestingly is an herb from Asian medicine from Thailand. And also it grows wild in China, China as well, but it's used in Thai, Vietnam, Korea, Japan, Jigu lan, also known as gynostemma. And it does have some pretty cool cholesterol lowering properties that have been studied. It increases the levels of an antioxidant called superoxide dismutase, which is one of the more powerful endogenous cellular antioxidants that you have have which can also act as a tumor inhibitor. Interestingly, it is an adaptogen and we've talked about Chinese adaptogenic herbs before on the show, so they can help with your adrenal glands. And it's even been shown to be useful for things like jet lag and altitude sickness. And the biggie in terms of the studies where it's shown to be most effective is its ability to lower cholesterol, which I don't really think is quite as important as the fact that it can lower triglycerides and raise hdl, which means that the actual cholesterol reduction effect is clinically significant when it comes to reducing risk of heart disease, because high triglycerides and low HDL put together are really kind of a big red flag when it comes to heart disease risk factor. They've studied it in randomized control trials in a type 2 diabetic patients patients and it May have some potential as a hypoglycemic treatment or a blood sugar stabilizer. And so, yeah, I mean, it certainly has some cool things going for it. I personally haven't done a lot with it. The studies that have found it to have some cool medical effects were using about 10 milligrams of this stuff three times a day. So 30 milligrams a day. And you can use it in tea. I know you can make tea out of it just like any herb. I do not know how to cook with it. I could not tell you how to make spaghetti sauce with jagu lan or anything else for that matter, just because I personally don't have experience with it. However, with the research that I've seen on it, I would vouch for it as something that could be useful for high cholesterol or for high blood pressure or potentially just increasing resistance. Resistance to environmental stress like jet lag. Since it is an adaptogen, those of you who have heard me talk about this blend of adaptogens that I take every day, it should be illegal because of its mental performance enhancing effects. It's called TN Chi and that's just powder that I personally use every day and add to water, throwing some in my bag. And I really hope that they let me bring it into title Thailand because it's got such a cool effect. It's almost like a smart drug. It's crazy. It's called T and Chi. Anyways, though, this jai gulan stuff, yes, I would vouch for the benefits, but I don't know how to make stir fry with it or anything else. I would just make tea from it. And as far as making tea from dried leaves and growing those type of herbs in your home, we've got all sorts of resources on stuff like that. Like in the Ben Greeklefish, this inner circle, you can use Dr. Google to learn how to make tea from fresh or dried leaves. So I'm going to have to leave that one up to you. I can't get into the cooking part of it too much, but yeah. So hopefully that helps point you in the right direction a little bit.

Once you've made the tea from it, you'll definitely get a taste for it and you can probably make some good guesses of what it would taste good in from that point. I mean, really start throwing it in, whatever you like.

Yeah. And I mean it may taste just nasty as heck, in which case I apologize. So yeah, that wraps it up. That does. And I've got a podcast coming out this Saturday for those of you who want to know what muscle activation is. Muscle activation technique, it's that thing where hold out your arm and people push down on your arm to tell if you're sensitive to stuff, which I personally thought was complete bunk for a while.

You don't anymore?

No. I looked into it quite a bit and I got this guy on, I interviewed him and he's one of the kind of the world's leading experts on muscle activation technique. And then I interviewed Dr. David Minkoff, who I'm doing an interview with on heavy metals that I'm releasing the week after. And all these guys are using this stuff and they pointed me to some resources that I was pretty impressed with in terms of the potential for it to be able to highlight specifically neuromuscular deactivation or activation in the presence or absence of certain compounds or emotional triggers and stuff like that. So we're gonna geek out on that with Dr. Ken Best and that's gonna come out this Saturday. So listen to that. And there is also a huge Black Friday Cyber Monday deal coming up this week that you're gonna want to stay tuned to, too. I am going to release it as early as Thursday for my VIP text club members in the U.S. so if you, if you text the word Fitness to 411247, text the word Fitness to 411247 and you're going to get my Black Friday Cyber Monday deal on Thursday. And it's, it's amazing. Gray Thursday, Gray Thursday. So if you've got any. Is that really a thing? Great.

Thursday? No, I just made that up. That's all right.

So if you've got any last minute Christmas shopping to do or early bird Christmas shopping to do, stay tuned to that. I'll also be releasing it on Facebook and everything and Also in that Dr. Ken Best post on Saturday. But this deal will last Black Friday through Cyber Monday, Thursday through Cyber Monday for my VIP Tax Club people. And it's pretty much something I've got that I've only got 100 of that I'm going to be hooking 100 lucky people up with. So check that out. Stay tuned. And what do you think, Brock? Ready to get on a plane? Absolutely.

I got, well, four hours before I have to fly to Thailand, so.

Awesome. All right, ma', am, I'll see you on the flip side in Puket.

Finally, a solution for healthy living that actually makes sense. Ban A Green and his wife Jessa have cracked the code on healthy living and revealed their entire system inside the Ben Greenfield Fitness Inner Circle, where you'll get Instant access to 247 forum interaction with Ben and Jessa, a live monthly webinar, meal plans, videos, Ben's Body Transformation Club archives, and much, much more. If you or your family want to learn how to achieve the ultimate health lifestyle on a budget, then the Ben Greenfield Fitness Inner Circle is for you. Get four free videos to get you started and full access to the inner circle@BenGreenfieldFitness.com inner circle that's BenGreenfieldFitness.com innercircle We'll see you inside.