How To Maximize Ketosis, Should You Have Sex Before Competition, Do Power Poses Really Work & More...

In this episode of the Ben Greenfield Fitness show, how to maximize ketosis, do power poses really work, how to detox your home, should you have sex before competition, and much more. He's an expert in human performance and nutrition, voted America's top personal trainer, and one of the globe's most influential people.

In health and fitness.

His show provides you with everything you need to optimize physical and mental performance. He is Ben Greenfield. Power, speed, mobility, balance, whatever it is for you, that's the natural movement. Get out there. When you look at all the studies done, studies that have shown the greatest efficacy, all the information you need in one place right here, right now on the Ben Greenfield Fitness Podcast.

So I've officially had way too much caffeine this morning, so I'm gonna just try to stay calm through this entire thing. Deep breaths.

Really? How. How much caffeine have you had?

I've had two enormous cups of coffee and I took a Neuromaster. I don't know if you've tried those.

Neuromaster?

Yeah, it's a. It's a supplement that's supposed to increase bdnf, but it does so by kicking a lot of caffeine into your system.

It's supposed to increase your bdnf, your brain derived neurotrophic factor. See, I didn't even take Neuromaster and I was able to just spit that out.

There you go. I can't spit it out because my tongue will freak out halfway through the sentence.

That's a great name, Neuromaster. I've never heard of this stuff. I'll have to look into it.

It's a bulletproof thing.

Oh, okay, Gotcha. All right, well, there we go. Nice little shout out for Neuromaster.

Well, if you want to get hepped up on caffeine, that is.

Is it. Does it have a lot of caffeine in it?

No, I think it's only 25 milligrams. I think it's just on top of the two huge cups of coffee I've had too, that it's causing a problem.

Now, isn't that the stuff that has like a coffee fruit extract? Yes, it is. Okay, interesting. I'm releasing a podcast episode in a couple weeks with a guy named Darren Olian I think is the last name. He wrote a book about all these superfoods that he hunts down, and he talked a lot about this coffee fruit extract as being more of like a. Like a longevity hack. That's interesting. Nice. Well, I am not hyped up. I'm Quite calm because I've got a special blend diffusing in my office right now. I'm blending this stuff called my office Smells amazing. Purification it is. Let me see. I'm looking at the label here. It's citronella oil, rosemary oil, which is good for memory, by the way. Lemongrass oil, tea tree leaf oil. So I'm not going to get MRSA while I'm talking to you.

Thank goodness. Not again.

Anyway, lavender oil and myrtle oil. I'm not sure.

Myrtle oil.

I think it comes from my great Aunt Myrtle.

That's what I was thinking.

And her husband Clyde grow myrtle trees. Okay. I don't really have an ant named Myrtle. This is degrading pretty quickly. We should jump into the news flashes.

Let's do it, please.

News flashes.

In case you haven't guessed, it's BenGreenfieldFitness.com 374 for all of this good stuff.

Yeah, we've got plenty. As a matter of fact, before we jump into a few really interesting articles that I found this week, you know, a lot of times I'm. I'm constantly, you know, testing and trying and tweaking all these different things that I occasionally will throw up on, you know, Snapchat or Instagram.

Occasionally throw up on.

I occasionally throw up on Snapchat. I throw up a lot on Snapchat.

That's what it's for.

Call my. My post digital barf. Anyways, though, I have certain things, certain books that I read, you know, things that I try, devices, etc. That I don't get a chance to talk about too much on the show just because there's so much. So I wanted to do a quick lightning round about a few things for people to try that I think will make their lives better. That made my life better this month. What do you think, Brock?

Do it.

Okay, here we go. Number one. An oldie but a goodie. It's a book by a guy named Bob Cooley. It's called Genius of Flexibility. And by the way, I'm gonna put a link for each of these lightning flash things that I discuss over in the show notes@bengreenfieldfitness.com 374So genius of flexibility, it's all based around resistance stretching. And I don't know if it's just a miracle or really good glue, but I've been taking that book with me into the sauna and doing what is called resistance stretching, which is a form of like, body weight training and stretching, and my body feels freaking fantastic. Every time I do one of these sessions. So check out that book, Genius of Flexibility. And it's really interesting because different poses are supposed to also address this. Sounds kind of woo. But like certain emotions or certain, you know, chakras or meridians in your body. So it's not just stretching, it's stretching plus Woo. So Genius of Flexibility by Bob Cooley.

I totally buy that. I cry all the time when I'm stretching. Yeah, happens a lot.

Should have that looked into. I also have another book, two other books actually that I read this month that I think folks will really enjoy. One's a quite short read, but kind of up there with, with Katie Bowman, a great biomechanist who we're releasing a podcast with this Saturday as a matter of fact. But this lady is right up there with, with Katie Bowman in terms of really doing a great job discussing biomechanics of, in this case the foot and how to get what is called Barefoot Strong. Some of the exercises in that book I have been doing while I've been brushing my teeth, while I've been standing in line, while I've been podcasting. And it's an extremely short read. I'll bet most listeners could get through it in like an hour. But it's excellent. And I'm gonna get her on the show too. But in the meantime, snag her a book. It's very good. It's called barefoot strong. Dr. Emily Splitchell. Cool.

Hey, would that help my plantar fasciitis. I'm having some trouble with it right now.

A ton. A ton, yes. Any foot related? As a matter of fact, she talks a lot about, you know, how it addresses hip and knee and, and, and ankle biomechanics as well. So Barefoot Strong done. Another training book that I recently read that I really enjoyed that actually had the opportunity to write the four word for because I liked it so much. It's, it's called Neuro Grips, the Neuro grip program. It's by former podcast guest John Bruni and he makes these things called Neuro Grips that I now travel with. They're these little like push up handles that allow you to do like push ups, balancing exercises. But essentially what happens is when you hold these handles and you're doing a push up or a plank or you can also attach an elastic band to them and use them for any number of body weight exercises as well. It turns on every single muscle in your shoulders, your arms, your core. And his new book has like a whole training program on how to use these Things. So if you like to toy around with with small, portable, but highly effective exercise equipment, this Neuro Grips book and the Neuro Grips grips by former podcast guest John Bruni. Amazing. So nice. Yeah. Genius of flexibility. Barefoot Strong book and the Neuro Grips book. I'll link to all those in the show notes and then biohacks a few. Well, actually, one other thing. Before a few little biohacks, I've been using one, a device for massaging your psoas, called the pso. These folks sent it to me. It showed up at my front. I thought it was yet another cheapo made in China massage therapy device that was two balls taped together or some other play on a stick, which, hey, take it easy on China everybody and their mom is doing these days. Sorry. Taiwan, let's say Taiwan.

Yeah, that's better.

That's much better. So it's a device for massaging your psoas, which is the very tender area on either side of the front of your hips that's actually quite difficult to get into with a foam roller or even really in a very efficient way, like a lacrosse ball or something like that. You kind of like lay over this device and just make love to it and it massages your psoas and it hurts so good. But when you stand up, it's amazing in terms of the release that it gives to your hips. And it's even like kind of reset my SI joints, called a PSO device.

If that's what you think making love is, I need to talk to your wife.

Yeah, well, you know, if you free up your psoas, you'll technically be a better love maker. So there's that and then three last things or four last things. A video about Egoscu training. Egoscu is a really cool way to align your body to work on your posture. And in my case, I started doing this when I threw out my back two weeks ago flipping a tire in preparation for the upcoming Spartan World Championships. I've been hobbling around like an old man for the last couple of weeks, but slowly rehabbing myself using things like that psoas massage device and using things like this Egoscu video that I'll link to in the show notes. It's just five different, very short exercises that again, kind of like the barefoot book you can do while you're standing in line, while you're, you know, whatever, you know, on work breaks, you know, if you do the whole pomodoro thing.

But I've been doing it while I make my coffee in the morning. It's perfect timing for that.

There you go. And we all know now that you make a lot of that. I make a lot of coffee. So check out the video. It's a very short video. You'll memorize it after watching a couple times. Kind of cool thing to have in your back pocket for quick like standing exercises. You can do almost like power poses which we're talking about later on in today's show. But it's called egoscue E G O S C U E so check that out. And then finally, three devices I've been using that I think folks should look into. One is called a circadia. C I R C A D I A It is two electrodes. One goes on one side of your ear, one goes on the opposite ear and it induces a significant drop in plasma cortisol and salivary cortisol based on clinical studies that they've done on this thing. And also increases dopamine and serotonin. So what its use is, as the name would imply, circadia would be anytime you need to like settle down your body de stress and take a nap or get to sleep or just check out for a little while. You flip this thing on for about 20 minutes and it's amazing. It's one of the only clinically acceptable self electroshock head devices that exists out there. And it's.

That sounds terrifying.

I've been using it especially when I travel because I have a hard time napping sometimes when I travel airplanes too. It works really well as long as you can resist the embarrassment from the strange looks that your seatmate will give you as you attach electrodes to your skull. Anyways though that's called a circadia. Also another couple of devices I've been using. One is called a nano V A nanov and this is a little bit more expensive. But it's an extremely cool new method for DNA repair and for regeneration of tissue and cellular air.

I talked about this one like a month ago.

I think we briefly brought it up. Yeah. And you just. It's like this little device that I have sitting on my desk and it humidifies the air but at the same time literally exposes the air to specific frequencies that create a small amount of reactive oxygen species that when you breathe them in jumpstart your body's own oxidative stress repair mechanisms. And you feel. I know you've used this before too, Brock, right? Yeah.

Yeah.

You feel very similar to if you'd been like walking along the beach or like walking through the forest after it's rained. Like, it's kind of that same sensation, like just a clear head. And so I've been using that about 30 minutes a day just while I'm typing away at my desk.

So you got to use it a lot because that thing is not cheap.

Yeah, that one's a little bit more expensive, as is the other one that I've been using quite a bit called a live 02. And again, these are more biohacks. I don't wanna scare everybody away thinking you gotta buy all this expensive stuff to live a. Yes, to live a fulfilled life. But these are just, you know, just cool things I've been using. Cause a lot of stuff shows up on my doorstep or I try or I buy and it doesn't work. And everything I'm talking about right now does. It's called a liveo2. So a liveo2. And again, I have links and I have discount codes for most of these things in the show notes. But the live O2 is this bag on a stand that you put next to any exercise device like a bike or an elliptical trainer or a treadmill, or you could just put it next to a yoga mat and do bodyweight exercises while wearing the mask. But it allows you to, with the flip of a switch and this little handheld remote, go from very low amounts of oxygen, same as if you were training on top of a mountain, up to very high amounts of oxygen, as in 100%. So you switch back and forth from vasoconstriction to vasodilation. And it comes with a bunch of protocols, like a protocol for clearing the head and a protocol for reducing inflammation and a protocol for increasing VO2 max or for increasing mitochondrial density. And it's a very cool device. I discovered it at Paleo FX last year and was able to ride the bike and use it. And then they sent me one to try and it's amazing. And so.

And you never gave it back?

I never gave it back. I hope they don't listen in because it's still sitting in my office. I hope they don't ask for it back because I love it. It's. It's something I've been using a couple of times a week now, so. So, yeah, those are just a few little things I wanted to mention to folks and I'll. I'll put. Put links over in the show notes@bengreenfieldfitness.com 374But that's my high horse of biohacks and books and little techniques. I've been messing around with lately.

Beautiful.

So apparently I need better things to do. I wanted to talk about three articles that I recently found. One, Speaking of Low Back Pain was a really great article. Basically the title of it is A Comprehensive guide to the New science of Treating Low Back Pain and what they Dive into is a review of 80 plus studies. And this one's near and dear to my heart because like I mentioned, I just threw up my back so badly that probably during Spartan World Championships when I run past the tire flip, which seems to be getting heavier in every race. Like I think they've got it up to like £400 or something like that. Now I'm probably just gonna run past the tire and start doing burpees because the last thing I want to do is throw out my back right in the middle of the race, unfortunately. So if you see me be doing.

Do they dock points for that?

No. What happens is if you can't flip the tire, you got to do 30 burpees. Right.

And that's.

That's it. Yeah, that's. Yeah. So. Which is a long consider it takes two minutes to do 30 burpees and maybe 45 seconds to flip the tire once, then turn around and flip it again. Like, because it takes a little while to get underneath the tire, deadlift that amount of weight. Like it's, it's slow going. It's not like a flip flip like it used to be in those races. So I know you'll be there also at Spartan World Championships, Brock.

I will.

And, and by the way, for those of you listening in, we're going to be churning out some amazing podcasts because Joe decenna, the CEO of Spartan, is flying in some of the top podcasters on the planet, along with a bunch of fitness celebrities and athletes. And he's calling it podfest. And Brock and I are going to be there churning out videos and photos and audios and all sorts of cool stuff for you guys. So that's, that's coming up quite soon. That's coming up next week. But yeah. Damn. Yeah. Anyways, though, we digress. So this article. Yeah. On. On Low Back Pain kind of goes into this concept that we spend, you know, $90 billion a year on back pain, but fr. You know, from spinal surgery to opioid based painkillers, which are an epidemic now in the US according to Dear Mr. Dr. Trump. Is he a doctor? I think he's a doctor. Present though, steroid injections, all those have been proven to be ineffective in a majority of cases and of course downright harmful in the case of some things like opioid painkillers or spinal surgery. So they published a randomized controlled trial on low back pain and they found most of these things to be ineffective. But at the same time, there are a growing number of alternative therapies for chronic back pain that have been proven now to be highly effective. And currently the American College of physicians as of 2017 is now advising back doctors and patients or anybody who have low back pain to try some of these non drug based therapies, you know, like acupuncture or tai chi or yoga, you know, and things like the Egoscu exercises that I was just talking about that would fall into that category. You know, even, even things like spinal manipulation are discussed in the article. And it just is a great little article that finishes with what is called the McGill Big Three back exercises. The McGill Big Three back exercises. So this spine biomechanic named Dr. Stu McGill, who I'm actually interviewing next month for the show, and he's got three exercises on there for people who have low back pain. They're great, three exercises. I've been doing them in the morning.

Really simple.

So simple. One's called the Curl up and there's great illustrations in the article. So go to BenGreenfieldFitness.com 374 and go check out especially this quick little infographic. But it's got one's called a Curl up. One is, which is almost like a crunch with your hands underneath your low back. One is called a bird dog, which is where you reach forward with your left arm, right leg, right arm, left leg, and extend your body. And then one is just a basic side bridge. But as a matter of fact, as simple as that may seem, just doing those three exercises every day can be enormous for strengthening the back and then banishing back pain. I know it sounds simple and, and not quite as complex as some of the expensive biohacks I was just talking about earlier, but sometimes simplicity counts. It's true. It's a great article. If your back hurts or if anybody, you know, has a hurting back, go read it. It's a really good one. It is, yeah. And then a couple of things that don't really have much to do with fitness per se, but articles that I really appreciated and enjoyed. One was about how to retain more from the books that you read. And you know, I just posted on BenGreenfieldFitness.com a book review from a recent book that I read called Healing is Voltage, which is just kind of about how the human body is a battery and how to ensure that the cell membranes are kept at the correct electrochemical gradient to allow for normal cell metabolism. And I get into everything from iodine to sulfate to pulsed electromagnetic field therapy and a whole bunch of other things I learned from that particular book. But I read a book a day. That's like my rule. I was at dinner with my wife last night and commenting how sometimes I almost wish I didn't have that rule. Because even at the end of the day, if I haven't finished my book, I occasionally will avoid chatting with my wife about her day. And instead I'll just dive into finishing the book I was supposed to finish. So anyways, I read a book a day, and in that article I get into some of my speed reading techniques and how I get things out of books. You can go read that article just@BenGreenfieldFitness.com you can see there kind of like a feed of all the articles that I write each week. But this, this particular article goes, goes on how to retain more from the books you read in five simple steps. Did you have a chance to check this article out, Brock?

I did. I did. I honestly didn't get a lot from it. Maybe because I didn't apply any of the techniques.

I was going to say because you didn't apply any of the techniques.

No, it's actually really cool. I hadn't thought of many of these.

Yeah. And briefly. But go read the article. One is called have a purpose for reading. See yourself as a teacher. Meaning as you read, imagine that you would have to teach that knowledge.

Yeah, I like that one. That's my favorite.

It's great. Yeah. Number three is to highlight and make mental connections, Meaning that you basically have a highlighter and a pen on hand when you're actually reading, which I always do, along with dirty fingernails for folding over pages. I visualize and imagine. And it encourages people to visualize and imagine. So what that means is that as you are reading, you visualize yourself having a conversation with the author, like an imaginary conversation about the things that you're reading. So that one's interesting. And then finally immediately apply one piece of new knowledge. And that's something that I also do. I always had like the barefoot book I was talking about. Right. Like, as soon as I finish that book, I set it down, I had my pen, I had my highlighter. I went through the sections, I highlighted, and I actually tried the next morning all those exercises from the book. Right. So it was cementing that knowledge in my mind. And you Know, having, having read a book a day for, gosh, almost seven years now and used a lot of these techniques, you know, it's really allowed me to, I think, progress as, as a, as a human right to, to become kind of like a more complete human able to do a variety of different things. Because I'm not just reading the books, but I'm practicing what's in the books. So it's a great article. It's on medium.com and then finally, my friend Ryan Holiday. I don't know if you've read, have you read any of his books? Like, Trust Me, I'm Lying or Obstacle Is the Way.

I have not. No.

Yeah, he's a really great author. And what he does is for five years in a row he's written this piece for a website called Thought Catalog, which is a great website, but it reflects on what he's learned in the past year. And he's, he's kind of a young guy, he just turned 30, but he's, he's, I think, wise beyond his years in terms of his writing. And the title of this article is how to Live a Full Life and Leave Nothing on the table by 30 years old. And he goes into a whole host of tactics. I believe there's, gosh, like there's, there's 40 different tactics for living a full life. I think it's well worth a read. Like, for example, one is when you're looking at a job or a career to not ask what will pay the most, but what will teach you the most? Because what ultimately. What did you say?

I'm just saying, man, because that's not very groundbreaking. It's like every self help book in the world has said that.

Okay, all right, fair enough.

I'm honestly, I'm scrolling through the list right here and I'm kind of yawning.

Well, no, I mean, look at it this way. Like one is hell yes or hell no is too simple, right? There's that book the 50th law, which is all about if it's not a hell yes, don't do it. But what he says is most of the best decisions I made would have failed that test. I was scared, I had doubts. I didn't know if it was what I really wanted. Life is complicated and life decisions are about weighing the odds, not black and white certainties. And I think that's good advice. I mean, sometimes it is and sometimes you don't know the answer right away. Sometimes depending on your gut isn't the answer, even though you do Hear that a lot these days. Like, trust your gut. If it's a hell yes, do it. If not, walk away. Whereas I think sometimes it can be a little bit more complex than that. Another one that he has that's interesting. I know you're not super impressed.

Not so far. I'm still scrolling.

Drive across the United States, he says. No one should die before they have done this.

Why? So you can see all the billboards selling you stuff on the freeways?

Because America is apparently an amazing.

Drive across stuff while you're driving.

Yes. Put all your screaming children and your loved one in an RV and drive across the country. Staying at cheap motels along the way. It'll change your life forever.

Eating at Burger King.

Right, Right. Let me. Let me give you one more avoid.

I'll try not to poo poo it.

Avoid competition. Sometimes competition makes you better, but more often than not, it just eats up resources. Don't spend precious years of your life in trench warfare or in a stalemate. Go where there is no competition. Seek out the Blue Oceans. That's a great book, by the way. The Blue Ocean Strategy. The best way to do that, be you do only the things you can do. I think sometimes we get caught up in everything from Twitter wars to, you know, foreign blog posts, trolling, to just arguing and trying to be right. When in fact, sometimes avoiding competition can allow you to get more deep work done.

So anyways, I'll go with that. When I sort of took it as like, don't be a me too sort of thing. Like, if you're starting a business, don't. Don't start it based on. Hey, that guy had a good idea. I'm going to do that too. Yeah, do something different. Yeah, something. Find a. Find a new niche.

Well, as much as you hated the article, Brock, I still recommend everybody go read it. So I'll.

Yeah, no, go read it, by all means. Like, just. It's not a bad article. I just didn't. It didn't change my life.

You're such a hater.

Yeah, I am.

Listener q and a. Hi, Ben. I just listened to your podcast of January 18th with Dr. Dominic D'. Agostino. He states that BCAAs and MCTS enhance the synergistic effect of exogenous ketones. If I understood correctly, and I gather that there are some ketone salts that have these supplements already added to them. I take ketone salts with just potassium added. I wondered if I could get the added benefit of BCAAs and MCTS by mixing my own concoction, or even adding ketone salts to a protein powder and then adding some NCTs in the form of coconut oil, that would certainly enhance the taste. But would it do anything to the effectiveness of the ketone salts? Either diminishing it or enhancing it. Thanks.

That Dom d' Agostino is one smart man.

Smart man. He's a strong man, too. He can deadlift. He's a very large man. Yeah, he can deadlift a lot of weight fasted in ketosis because he's cracked the code. You know, I've chatted with him a few times on the podcast, and that's certainly one thing that we got into how when you consume medium chain triglycerides along with ketones, what it can do is it can almost like increase the effectiveness of the ketones by causing the liver to produce even more ketones. And that's why when you look at a lot of supplement companies these days that are making, like, these exogenous ketones that you would drink or that would be in powder form, and they're actually getting very tasty. You know, they used to taste like ass, and now they taste like chocolate ice cream or lemon sorbet, you know.

With just a hint of ass.

With just a hint of ass. That's right. Or a hint of ass later on if you. If you overdo it, especially the ones with the MCT powder in them. But yeah, they'll add MCT powder, for example, to enhance the effectiveness of said ketones. And so that's certainly one thing that would be. Even if you don't get one of those blends that has mcts or medium chain triglycerides in it, you can actually enhance the effects of it by getting your hands on some MCT powder, which is pretty easy to find, or MCT oil, and actually taking those along with the ketones, like in a smoothie or stirring them into a cup. Now, Margot also asks about BCAAs and whether those would be a good addition, and I would actually say no to that. And, you know, a lot of people get into this whole bcaas thing, but in fact, there's kind of a problem, in my opinion, with branched chain amino acids, for example. Those are just three amino acids, Right. Leucine and isoleucine and valine. And sure, when you increase your blood levels of amino acids, you do indeed stave off things like central nervous system fatigue. Right. Central nervous system fatigue can often set in. And it's not bonking or running out of carbohydrates or sugar, as A lot of people think that it is, but in many cases it's when your blood levels of amino acids become very low. Tryptophan is able to cross the blood brain barrier and make you kind of sleepy during exercise. And the idea is that by maintaining higher blood levels of amino acids during exercise, you are able to take on fewer carbohydrates while enhancing your ability to not have to break down lean muscle and keeping this tryptophan from crossing the blood brain barrier. Now, one of the issues with BCAAs is, first of all, if you were to take those on like an empty or not an empty stone, but if you take those at rest right when you're not exercising, what they've shown is that circulating levels of BCAAs, there's a really compelling study about this done in 2015, can predict the development of type 2 diabetes. And Plasma levels of BCAAS can actually cause insulin resistance and spike your blood glucose. And so there's some metabolic effects when you jack up your amino acid levels with just these three amino acids. Now, if you were going to take amino acids, what you should instead consider doing is taking a whole amino acid source. And that's important for two reasons. Not only because if you're using something like amino acids at rest, the branched chain amino acids can cause some metabolic issues. But also the essential amino acids or whole amino acids can allow you, in a much more efficient way compared to BCAAs, to do things like stave off muscle catabolism, because it's every amino acid or all your essential, you know, your nine essential amino acids, or rather than just three amino acids, it's also a steak. Well, it also includes all the bcaa. So basically what happens is you get all the benefits of the BCAAs. However, there's lower levels of leucine, so you don't get the insulin resistance setting in. And then you get all the benefits of, like the anabolic effect of having, you know, threonine and valine and phenylalanine and tryptophan and isoleucine and methionine in the correct ratios rather than just leucine and isoleucine and valine. Can I think of any other words to say that end with ene, do you think?

Vaseline?

Vaseline, yes. We'll throw that in there as an essential amino acid. Anyway, so I recommend if you're going to combine an amino acid with something like ketones or ketosis, you use essential amino acids rather than branched chain amino acids, especially if this is going to be something that you do for the purposes of exercise. It's even more important. So, yes, amino acids, but in the form of essential amino acids. Yes. MCT oil or MCT powder. Another thing I would consider would be caffeine. I think we talked about this a couple of weeks ago in a podcast about how caffeine makes everything better. When you consume caffeine, it's not as much as Brock does. It increases plasma ketones. And so when you consume caffeine on, like a ketogenic diet, you enhance not only the ketogenic effect of medium chain triglycerides in this study, but also the effect of the exogenous ketones that you might be consuming. So that's another strategy would be to use caffeine. So those would be kind of like your top three, right? Like caffeine, essential amino acids, and then some type of a medium chain triglyceride source. That makes sense.

Mm, yeah, totally.

Okay, cool. I like it. So that all being said, I did want to. I didn't mention this in the introduction, but I do have this little device that I've been using that's fascinating. And it allows you to measure your level of ketosis by measuring the acetone in your exhaled breath, which it's basically this sensor that detects acetone in your breath. You breathe in, then you blow out into this device, almost like you were testing your blood alcohol levels. And not only can it analyze the acetone in your breath, and they've got a correlation algorithm that approximates your blood ketone levels based on your breath acetone levels, but it also is able to measure the rate at which you are metabolizing fats. And so you can see exactly how many. Like, I measured it this morning, and, you know, based on my metabolism this morning and my state of fat burning, I am apparently going to, over the course of today, burn 0.16 pounds of fat as fuel. Based on the level of ketosis that I'm in, It's a fascinating device and it's called a LEVL L E V L. I will put a link to it in the show notes. But it's a very, very cool little device that, again, is just a quick way without having to prick your finger or bleed to measure your level of ketosis. And there's a lot of people that kind of raise an eyebrow about whether or not you can correlate breath acetone measurements to blood ketone measurements. But it's looking like there's actually a pretty good relationship between breath acetone and the ability to be able to measure the amount of fat that you're burning and also the ability to be able to approximate your levels of ketosis. So there you have it, a little device you can add into your protocol. Margo. Hey Ben, I just had a question. When you go and do public speaking or like for example, when you did your TED Talk and when you have to present in front of people, what are some strategies you use to get into that kind of presenter mode? Any kind of tricks you do? Do you do some type of breathing exercises? What kind of mental preparation do you do? Anything would be greatly appreciated. Thanks man. Love the show.

I know you do a lot more presenting than I do, but my techniques for getting ready to do a presentation usually involve beer. Yes, I'm guessing yours do as well.

Beer. I did this when I interviewed the folks at Human Garage. We both did a shot of Jaeger prior to the podcast and it actually was a fantastic podcast. And the gentleman who gave it to me swears by it for decreasing sympathetic nervous system activity. And that's kind of a no brainer because we all know alcohol is a downer. However, it's very seldom that I'll shoot back whiskey or Jagermeister or Voldeka.

I did notice you did seem a lot more charming and good looking during that interview.

Thank you. Appreciate that. Anyways though, this whole idea behind power posing, guess what? It's bunk. And it's a perfect example of a claim that's made that's really based on flawed science. There's this gal named Amy Cuddy who is famous for a TED Talk, which is among the most popular TED talks of all time. And now even a book she wrote on the back end of that TED Talk that proposes that a person can, by assuming two simple one minute poses, embody power and instantly become more powerful and get a surge of hormones and increase their confidence. And we should clarify though, well, just.

Before you get into what she cites is that the part that was debunked was the fact that the hormone levels were not affected. The actual cognitive effects of it were not debunked. People actually were feeling much more powerful. There was just no physiological response.

Well, in the paper from 2010, what they report on is they say that the results of that study confirm their prediction that a nonverbal display, AKA a power pose, would cause neuroendocrine and behavioral changes, particularly elevations in testosterone, decreases in cortisol, and increased feelings of power and tolerance for risk. Whereas people who didn't power pose exhibited the opposite pattern. And so people took this and ran with it for a while and power posing became very popular. But then in a paper that was published in 2015, in which an outside team of researchers using a sample population that was five times larger than the original group, found absolutely zero effect to power posing when it came to that same hormonal effect. They actually, this was something called P hacking, which is also known as the garden of forking paths in statistical science, where they're able to report what seems to be an impressively large effect, but the variation is so high that it's really not statistically significant. It can all be ascribed to just like chance fluctuation. So it basically, there isn't a hormonal effect. You can't increase your testosterone, it would appear, with any type of power pose. Although at the same time, as you've just alluded to Brock, it may actually make you feel more confident. When I interviewed Jordan Harbinger from the Art of Charm, he has the door frame technique where before you walk into a room, you do a special pose to open up your shoulders and allow you to feel more confident. So that's, that's certainly something that you could try. But I, you know, Kyle asked about what I do. I don't really have a power pose that I do at all. I don't. It's just not something I've ever done. I'm not flexing well. When I was a bodybuilder, I guess I did, I would flex backstage, totally get my pump.

That had more to do with your cat, dude.

When I was bodybuilding, you'd be backstage, like doing pull ups and curl. You do everything you like what you do before a date. When you're, you know, in high school, you crank out your 50 push ups before you walk out the door so you look nice and ripped for your date. It's basically bodybuilding.

When I was dancing, we did exactly the same thing before we went on stage.

Yeah, exactly, because you want to look.

You want to look as swole as you can.

Yeah, swole. So I, however, no longer do that when I public speak. But there are a couple things that I do do. One is that there is a technique called box breathing. And this is one I picked up from Commander Mark Devine of the Navy seals. And it's very simple. But if I'm a little bit nervous before I go on stage, I literally just do one single minute of four count in, four count hold, four count out, four count hold. And I'll occasionally instead do alternate nostril breathing. Which is very similar, Right. You breathe in through your right nose, out through your left nose. Hillary Clinton. I'm sorry, you're right. Not many people have a right nose and a left nose and through your right nostril, out through your left nostril, and then vice versa. And really, that's it. And then I get up there and I talk. Now, that being said, I've been stage speaking since I was like, my parents put me in speech and debate classes and on stage speaking and summer theater and acting. From the time I was seven years old, I was on the speech and debate team in college. So I've kind of always been a little bit comfortable getting on stage just because I did it from such an early age. But there are a couple of books that I read that really helped me out as well. Well, for example, I am an introvert. And there is a book by Susan Cain called the Power of Introverts. And in that book, she discusses how it's a myth that you need to be an extrovert to be a powerful stage speaker. And instead, as a guy named Malcolm Gladwell, who's a fascinating author, also gets into speaking, is an active extroversion. It's a performance. And so when I get on stage, I look at it the same way as when I used to be. Like, I acted in Pride and Prejudice in college theater, and another one was Arsenic and Old Lace. A couple of those I had more starring roles in. I was the villain in Arsenic and Old Lace, and I was one of the main army captains in Pride and Prejudice. And just about every theater production I've been in, I've had some kind of a role or I've had to speak, I've had to talk. And when I get up on stage, I go into that same mode, Right? I am an actor when I step up there. And as long as I'm able to say, okay, you know, Ben is now the intelligent and informed, you know, whatever, hacker, nutritionist, you know, longevity expert, whatever, whatever is going to get up there, right? Like, that is my character. And I'm not saying be fake, but at the same time, you have to think of it, especially if you're introverted. More like a performance where you're getting. You're going into a new Persona as soon as your feet touch stage and you stay in that Persona until you get off stage. Then you go curl up in a fetal position and suck your thumb and hide from people. But ultimately, the Power of Introvert is a really good book that kind of goes into more detail about what I've just highlighted, and then another really good one, because I tend to use slides when I speak, but if anyone's seen me speak, in most cases, and this is occurring on an increasingly more frequent basis, my slides are just photos with, like, maybe two or three words on the photo and very few slides. And the simpler that you keep your slides, the fewer the words, the bigger the pictures, and the fewer the slides, the more effective and striking your presentation can be versus having a bunch of slides. And just. There's one thing that annoys the hell out of me when I'm sitting in a class or presentation, when someone has all the slides and they're just reading the words.

Read it.

Why didn't you just email these slides to me and save me a plane ticket and a hotel stay and the conference fee? Right? So when I prepare a presentation in PowerPoint, mostly I just go with photos and a few words because it accomplishes two things. Number one, it keeps people locked in because they have to listen to you rather than just seeing a bunch of words ready, reading through that slide and then tuning out as you go through that slide. Number two is it forces you to really learn your material and to know what you're talking about, because, you know, you're just kind of like speaking off of photos and very few words. And when I prepare a PowerPoint presentation, sure, in the. In the presentation itself, I have the notes section that I'll use in PowerPoint where I'll actually have my notes written to me. And I can study those before I get up on stage. But once I'm up on stage, I don't have access to those notes anymore that I have associated with each slide. And then it's just the pictures and the very few words. And I learned this from a good book called Presentation Secrets of Steve Jobs. Presentation Secrets of Steve Jobs. It was one of the better books I've ever read on presenting and on making PowerPoints and on slides.

And I believe the first chapter of that book is about wearing jeans, sneakers, and a turtleneck.

Exactly. Which is why you always see me in a black turtleneck these days. Everybody knows that that's my favorite thing to wear when I actually do put on a shirt. So there you go, Kyle. Those are a few of the things I'd look into. Power of Introverts by Susan Cain. Presentation Secrets of Steve Jobs by, I believe, Steve Jobs. And then the Box Breathing. And then, by the way, that Egoscu video that I mentioned earlier in today's podcast, apparently that's kind of Similar to what Tony Robbins does when he steps on stage. From what I understand is he uses something very much like this Egoscue video that I mentioned.

So, Brian, Brad Bradley's in Tim or Tim Robbins, Tony Robbins's inner circle. I believe he, like, goes around and does presentations with them.

Is that. Is that the guy in this Egoscue video?

Yes.

Okay. I didn't know his name. Okay, interesting.

We should get him on the podcast. He's a really cool guy.

Sounds cool. All right. We'll do it anyways, though. So those are a few of my recommendations, Kyle, and I'll. I'll link to those books for you. As well as a really cool little box breathing app that will teach you how to box breathe effectively. If you do need an app to get yourself to do a four count in, four count hold, four count out, and four count hold. If you need an app to walk you through that, because I think it'd be impossible to breathe without an app, then.

Exactly. You can't do anything without an app.

Go to the show notes and grab the app, too.

And grab a turtleneck.

Hey, guys. My question is regarding DIY projects. Whether you're painting part of your house, doing some minor plumbing, gluing something together, all these different products tend to. You go to Home Depot or Lowe's, tend to have a lot of toxic compounds. Do you do these DIY projects and try to find the lowest toxin products, like a low VOC paint or something that doesn't have any toxins in it? Do you contract it out to someone else? You don't have to touch it. What do you do? Thanks, guys. Really appreciate the podcast. You know, I just wear a tinfoil hat.

Well, of course.

Pretty sure I'm good to go. I think that protects you against everything.

Protects your noggin.

Yeah. And first of all, I don't. I'm not a DIYer. I don't do a lot of DIY projects. My wife does a lot of that stuff, and I do get concerned about her sometimes. Like, she does a good job going outside to glue things and to do all her painting. And she's restoring a camper right now, and she's out there with the masks that you see people wearing when they're on airplanes. And she probably gets exposed to more toxins than I do my freaking office. I've got these essential oils diffusing, and I've got this fancy little HEPA air filter called an air doctor, which just sweeps all the air in my office extremely efficiently. I don't get exposed to that much. But there are some definite things that you should do if you're wanting to kind of ensure that you don't get exposed to many toxins while you're cleaning things up. So a few of the recommendations that I have, one would be when it comes to things like fabrics, you know, couches, chairs, things along those lines, you know, this would be less of a DIY project but more of just a rule for you when you're adding furniture to your home is you want to look for something called PBDEs. PBDEs, these are called polybrominated diphenylet and they're essentially flame retardants, right, to keep things from burning down. So if your house catches on fire, you're screwed, but otherwise you're going to be very, very healthy because these PBDEs can accumulate in your body over time and they can act very similar to, to estrogen. So you would want to, you know, there are furniture companies out there that produce low PBDE furniture that are toxin free, including like the glue that holds the wood together to the cushion fabric. So look for P, B D E furniture, PBDE free furniture. If you're adding furniture for, for paints, you know, a traditional latex paint is going to have chemicals like ethylene glycol and butoxyethanol and those will continue to seep into your home long after the walls dry. But you could use for example, an all natural paint like. Have you ever heard of milk paint, Brock?

No. No, it's actually made out of milk.

Yeah, it's made out of milk protein and minerals. And so you can find very biodegradable, toxin free paints like this. But look up something like milk paint, you know, for things like painting projects for, for wood. Obviously I think many of us know that the sealants and the stains and the glues used on wood and cupboards and wood floors, those outgas, they outgass what are called volatile organic compounds or VOCs. And those evaporate at room temperature and can spew a lot of toxic molecules into the air. And if you're using like what's called a pressed wood product, that's kind of a double whammy because those also emit what's called formaldehyde, which is a really, it's a human carcinogen, as pleasant as it smells. But you can get what are called plant based wood finishes and you can also get a water based stains and in many cases both plant based wood finishes. Although some plant based wood finishes aren't always toxin Free. Most water based stains are. And you can also get, when you're looking at wood, what's called formaldehyde free wood. So for stains, use a water based stain. For a paint use, like a milk based paint. And those would be a couple of things you could do from a, from a painting and a staining standpoint. Carpets, you want to be careful with those or like those also will churn out a ton of VOCs like styrene and formaldehyde and propanodiol and vinyl acetate. And so for carpets you would want to, and this is what I did in my house was, oh, I almost said hoose, like you want 100% wool if you're going to do carpets, you know, and there are companies like, you know, Nature's Carpet for example, I think is the one we used where they actually just use totally undyed, totally wool carpets. And of course, even if you're laying the carpet, you would still want to keep all the windows and the doors open and really air out the room. Or just plant one of these HEPA air filters like this air doctor that I recommended. That by the way, we get a 50% discount on the Air Doctor with my sweet, my special link. We locked that in for all of our listeners once I started kind of promoting their standalone HEPA air filter. So, so get one of those air filters when you're cleaning one of these air doctors, but also pay attention to the carpet. And then finally for filtration systems, yeah, you have things like the air doctor but then also there are a ton of different living fern and palm plants that host microorganisms that feed on volatile organic compounds or plant based filters. And if you look up the NASA clean air study, what we did was we just identified which plants would grow well in our area of the world and we added these plants into our home. So if you walk into our house, not only, well, the way we have things, I've got the standalone HEPA air filter in my office and then we have a central air filter called an aller Air that's like a combination of, I believe it's, it's ozone, a negative ion generator and a HEPA air filter that filters everything that kind of goes through the vents. And then we have all these plants and then there's a large connection of tinfoil hats when you walk in the door, a collection of tinfoil hats to your left that you can just remove from the coat hook and place on your head to complete the picture and complete your ensemble. That's right, that's Right. So I look into that. And then of course you should also look into detox strategies. I mean, I have a podcast, I'll link to it in the show notes. But it's like 17 different things that I did in 2017 to ensure that I was detoxing my body. And a lot of these little things add up. I mean it sounds silly, but doing things like a weekly or a monthly coffee based enema or spending time in a sauna a few times a week. I'm in the sauna almost every day these days, just sweating for 20 to 30 minutes, which is great for red blood cell production and growth hormone and collagen and beauty and skin health, but it's also really good for removing toxins through the sweat. You can use things like rebounders or vibration platforms to move limps and to move blood and also have a little bit of a detoxification effect. Dry skin brushing, coconut oil pulling. You know, I go into a lot of these techniques in that particular podcast. But ultimately if you're kind of constantly thinking about how can I, how can I clean up my body, how can I sweep out my body? You don't have to do like a two week long water fast every year. You're instead just doing like little mild ways, you know, little mild methods of detoxifying your body just kind of throughout the year. You know, it's kind of like exercise for me. You're like, I exercise a little bit every day. It's pretty rare. I'm gonna do a two or three hour exercise session. You know, I exercise, gosh, like an hour ish a day, 365 days a year. My body responds really well to that versus throwing down a really hardcore exercise session every once in a while. Same thing with detoxification. Like I do little things every day. Coconut oil pulling or dry skin brushing or rebounding or or sauna sweating, cold soaks, enemas, things like that to actually help with detoxification. So I would not neglect the cleaning up of your body. Even if you are trying to do your home projects in a clean environment, you're still going to get exposed to some stuff. So those are my recommendations for Jason Brock. Did I miss anything?

No. I'm super glad you brought up plants. I'm a huge believer in plants. My office is chock full of bromeliad and dracinia plants. And that's exactly why I have them, is because apparently they suck up 94% of acetone. When they did a study in one of those places where the ladies Go to get their fingernails done.

Amazing.

It actually sucked up 94% of the acetone in the air. So that's. If it does it there, it's gonna.

Be good in my office for a guy like you. Where's all that fingernail polish?

Yeah, I gotta have my mani pedis.

What's up, guys? This is Benny Gifford from Colorado Springs, and I'm wondering about this idea of peaking for a race where for, I don't know, like three or four days, you have a lot of sex or you ejaculate a lot through whatever method, and then about two or three days before it's time to compete, you cut it all off. I don't know, to increase testosterone or. Apparently there's a lot of ayurvedic study around this. So I don't know, I'd like to hear the physiological side of this if there's been any clinical proof or, I don't know, any reason to actually do it. And Ben, I know you were kind of tampering with this, so let me know if you've found results on that yet. You know, I actually did think we were going to get through the whole podcast without using the word ejaculation. And Benny just heard it first.

We often do, but not today.

Yeah, yeah. So have you heard about this? About. About reducing your ejaculatory frequency?

Unfortunately, yes. Seems to be all the rage over the last.

Called. What's it called? The retention method, Something like that.

It's got all kinds of crazy names.

Yeah, yeah.

I don't know about you, but I've got like at least seven different friends on Facebook that have invited me to join their, like, private group for non ejaculation. I'm just like, come on, guys, you know what?

I've done it before where you'll. You have sex, you don't ejaculate. And honestly, if this is like a. Like a morning sex or midday sex, and then you go out and you like, try to hit the gym after or you do anything physical after, you do feel a little bit stronger. I don't know if it's because you're so freaking frustrated that you didn't get to come. Exactly. Or that you. You retained your chi as a lot of these kind of, you know, these. These Taoist or these Ayurvedic principles will. Will teach. But. But yeah, there's this idea of abstinence being something that may actually allow you to perform better with the idea being when you ejaculate, you give away a lot of your Chi a lot of your life force energy and so you have the decision of whether to gift it, shall we say, to someone or keep it to yourself prior to a big competition. And they've studied this idea of sexual intercourse before competition. Like there was one study that they did at the university hospital in Geneva and they found that sex had zero detrimental influence on the maximum workload achieved or the athlete's mental concentration. However, they did show in this study that the athletes had a higher post effort heart rate after a maximal stress test on the morning of having sex. Meaning if you were going to have sex, you should not do it in the two hours prior to your competition. Because I know how many people will wake up before a triathlon that begins at 7am in the morning and the first thought that goes through their mind is I need to have some sex. Yeah, I don't know about you, but I think most, most athletes are kind of like in and out of the bathroom, the porta potty and racing around trying to get to the starting line, not, not trying to get it on, however. Right, so don't, don't have sex two hours before your competition. That's, that's one thing. There was another study that was a randomized crossover study that showed that sex up to 12 hours prior to an aerobic test had no effects on maximum aerobic power, what's called oxygen pulse. So based on research, there doesn't appear to be a very detrimental effect from having sex like the day before or the night before. But when you look at traditional Chinese medicine and this view of qi in relation to sex, qi, life force, energy, prana, chakra, whatever you want.

You've been watching Iron Fist, you've been.

Watching Iron Fist, that and Star Wars. But the daily energy deposit of your qi in traditional Chinese medicine comes from what's called jing, J I N G jing and that's the term used for the overall amount of energy that you kind of come into the world with. Right. So you're born with this X supply of jing and every time you, you spend your key, you give away a little bit of your jing. And so what traditional Chinese medicine and some of these classic Chinese texts give us are sexual frequency guidelines to ensure that you're not basically draining your jing too quickly. Draining your jing would be a great name for a band, by the way.

I keep my jing in my meundies.

Right, exactly. So in traditional Chinese medicine, in men, jing is said to be very potent in your semen and in women in their egg. So every time a man Ejaculates, he would lose some jing in the form of millions of sperm. And every time a woman ovulates, she would also lose some jing in the form of a single egg. But in traditional Chinese medicine, the male gives a lot more of it away than the female during sex because the male is ejaculating. And hence this idea that some athletes have, or the superstition that some athletes have of just like not having sex prior to a race. And it's also, you know, reason that, like, resting and tapering might work is because you're just like, you're not draining your cheek quite as quickly. I'm not going to deny the fact that we have like this inherent life force and energy that we might not be able to measure, but that is still kind of like seeping through us. And we wouldn't want to drain that too quickly. So you wouldn't want to over train prior to a competition. You also wouldn't want to over sucks prior to a competition. If you were to follow these pieces of advice from traditional Chinese medicine. And I'll put a link in the show notes, but there's actually a table. Like, if you're between the ages of 30 and 40, if you're in good health, you can have sex up to once per day or ejaculate up to once per day. If you're in average health, you would reduce that to every other day, so you're not draining your jing too quickly.

Not bad.

And then the minimum amount would be every eight days, at least every eight days you'd want to ejaculate. But then like, between the ages of 40 to 50, it increases every 16 days that you would. It would be the minimum amount you would ejaculate. And then if you're in good health, you wouldn't have sex any more than every three days. And if you're in average health, you wouldn't have sex any more than every four days. Right, so. So this is all based on the traditional. It's actually kind of like a famous traditional Chinese medicine classic that really gets into and a healthy sexual activity. And this is the classic text that a lot of these semen retention protocols are based on. And there are people who have done not only the. What's it called? The. What's the no sex, no porn. It's got a name.

Tim Ferrissman.

Yeah, he made that popular for a while. But there are also people who practice this semen retention strategy to see how much better their workouts become or how much better they do in, say, A race or something like that. And there's a few other benefits, a few other side benefits. First of all, in tantric sex, semen retention or kind of like getting yourself just to the edge and then having your partner kind of pinch you or performing a Kegel type of exercise, which would be squeezing all the muscles down there that apparently can assist with increasing. Not that any of us have a problem with, shall we say, premature ejaculation or being. What do they call the people who can last about 30 seconds?

16 year olds?

Yeah, 16 year olds. No, there's a name for it when a guy only lasts 30 seconds in bed. I think it's called. Is it called a Luke? I think something like that. Anyways, yeah, like, I'm sure we could find it on Urban Dictionary. So, yeah, you keep talking. I'll look for it. A Chase Clark on Emily. I don't know. I'm sure there's a few other phrases for it. But anyway, so there's that it can assist you with being better at tantric sex. There's a really great book called the Multi Orgasmic man that I've read. And basically that book also goes into how to become. How to, like, block your sympathetic nervous system response during sexual activity by experiencing a full orgasm without the emission of any seminal fluid. That's basically what that book teaches you to do. I have not cracked the code on exactly doing that yet, but a couple of times while experimenting with it, I've accidentally orgasmed without actually ejaculating. And it is very interesting that the body is the. You know, the male body is able to do that. And, you know, there's also this idea, and I think this is not proven by science, but they say an ounce of semen is considered to be equal in value to 60 ounces of blood. Right. And so if you were gonna like go compete at altitude, you wouldn't want to give away blood beforehand. Right. And so they say that. That semen might actually also be like, draining your blood. I don't think it takes that much blood to produce a little bit of semen. And if anything, the improvement in your power to weight ratio by getting rid of some of that semen might actually offset the loss of blood. And I'm just theorizing. That would be an interesting experiment, actually. Anyways, though, so those are some of the ideas behind semen retention. And then there's. Last thing I should say is that there's this article called Science Discovers the Physiological Value of Continence. And that article says semen contains Substances of highly physiological value, especially in relation to the nutrition of the brain and nervous system. And it says there's a remarkable similarity of chemical composition between the semen and the central nervous system, both being especially rich in lecithin, cholesterol and phosphorus compounds, which would indicate that seminal emissions withdraw from the body substances necessary for the nutrition of nervous tissues. Which basically means you're going to get dimension if you ejaculate too much, I think.

Hmm.

Yeah, but none of that is based on science, right? The only science that exists out there shows that basically you just shouldn't have sex two hours prior to with competition. And aside from that, you should be good. Now, of course, there's all these external variables, right? Like, I don't know about you, Brock, but when I have sex, sometimes it's accompanied by a couple glasses of wine and staying up, you know, an hour and a half later than I would normally. And so, you know, there's. There's things like that that could detract from your competition just as much as, say, the. The ejaculation itself. Plus there's the complete exhaustion of those infamous psoas muscles we were talking about earlier. So there's that anyways, though. So, any luck finding out any other terms that would relate to a premature ejaculation?

I found a horrifyingly long list.

Oh, boy.

Well, shall I read some of them?

Let's Hear it.

Chow. PME gone in 60 seconds. Quick shot. Fun gasket. Oh, this is a good one. Dropped yogurt. I'm gonna skip that one. That's upsetting. Bluetooth. Wigsaw. Preemie. Spark plug Barf. Nope, not gonna read that one. The Sooner Nation. Snuffelophagus.

I like snuffle elephant.

Is that the guy from Sesame Street?

The big hairy elephant from Sesame Street.

Well, wad blower come in handy, Waller man. Not gonna read that one. All your base. Peachy. 13. It's really hard editing this on the fly, so I'm gonna stop.

Yeah. All right, well, Benny, get upsetting really quick. Hopefully that that gives you a lot to work with. And I'll put that chart on ejaculation frequency in the show notes, should anybody want to try that. And if you're listening in and you've done a lot of semen retention. Semen retention. Leave your thoughts and your experience over@BenGreenfieldFitness.com 374 and we can have a fascinating discussion about this. And in the meantime, speaking of blowing your mind, we have a review left for today's show. And this is the part of the show where if you hear your review that you leave in itunes, read on the show and you email geergreenfieldfitnesssystems.com that's geareenfieldfitnesssystems.com with your T shirt size, we'll send you a handy dandy Ben Greenfield Fitness show gear pack with a beanie, a bpa, free water bottle, and an amazing tech T shirt that you can work out in and look amazing in. So that being said, Brock, you want to take this one away?

I guess I do. The title of this one is Mind and Bowel blowing and it's five stars from Leah Sh. And it goes like this. The May 3rd, 2017 blew both my mind and my rectum. Finally, someone offers a scientific approach to health, spirituality and my pants.

What were we talking about on May 3, 2017? I don't know. I'm guessing it had something to do with like enemas or constipation.

It must have.

Probably mind and bowel blowing. All right, well, Leah, great review. And again, just email and we'll hook you up with a tech T shirt, a beanie, a water bottle. For the rest of you listening in, we're gonna put a link to the calendar in the show notes. All those crazy things I talked about in the introduction, the book by Bob Cooley and the barefoot book and the circadia device for sleep and the neuro grips and all that jazz. We'll have that in the show notes everywhere. I'll be speaking like the New York City events and the Biohacker Summit in Helsinki. Discounts on all that stuff. We'll also give you guys resources for that Egoscu video. I mentioned the books that I mentioned about presenting some tips on detoxing your home and detoxing your body. And of course no podcast shown us would be complete without our special chart on ejaculation frequency. So you can check.

Just put that in all of them from now on.

All that out@BenGreenfieldFitness.com 374Brock Mm. Goodbye.

Goodbye.

You've been listening to the Ben Greenfield Fitness podcast. Go to BenGreenfieldFitness.com for even more cutting edge fitness and performance advice. Sa.