Podcast Episode #9: MUFA’s and Recovery

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Hey podcast listeners, this is Ben Greenfield and on today's podcast I'm going to be interviewing Jerry White who is going to share some new information with us on recovery and how we can enhance recovery with some fairly non traditional methods that I was unfamiliar with prior to talking with Jerry. I also want to tell you about some new content that's up this week@BenGreenfieldFitness.com and also feature another listener question and answer section. And this question focuses on the topic of MUFAs, what a MUFA actually is and how it might come in handy for us from a performance or weight loss standpoint. So without any further ado, let's go ahead and dive right into the content today@BenGreenfieldFitness.com new content@BenGreenfieldFitness.Com this week. The first thing is that I've put up another workout of the week video and this one utilizes a resistance band called the JC All Purpose Resistance Training Band and you can get that I show you how on the actual blog.

Posting, but you can get that straight from my website.

And I use this band when I'm training my clients and when I'm training myself to achieve two different types of results. The first is for muscle toning when you don't really want to get a muscle sore but you want to achieve a lot of time under tension for that muscle without a lot of the tearing effect that can occur with weightlifting. Resistance training bands offer a great way to do high rep low resistance toning style training, so great for fat loss and toning. And then the other thing that I'll use resistance band for is when I can't get to the pool, when I've only got say a 10 minute window and and I need to get the equivalent of a kick butt swim workout in and that's really the focus of the workout that I show this week@BenGreenfieldFitness.com.

So check that out.

Remember, it is for swim conditioning, but this would also be a great workout for general arm toning. Another thing that I did is I've put up part of On Bang Grevil Fitness part of the website now that mentions all the discount codes that I talk about in this podcast. So you can start to go and get some of these without actually memorizing them. Even though I know all my listeners have a mind like a steel trap. Go to BenGreenfieldFitness.com discount and you'll be able to check out the products that are supporting this website, the discount codes and then what exactly? I recommend those products for things like the cherry juice and the action wipes and all that type of content will continue to grow as we get more and more supporters of BenGreenfieldFitness.com giving the listeners special codes.

And in addition to that, I had.

Someone ask me about the TN Sunglass link on the right hand side of the page at Ben Greenfield Fitness. And TN sunglasses are basically the super light sports performance sunglasses that I use for triathlon. They are literally like air on your face, you can't even tell that you're wearing them. And these are the sunglasses that are probably best known for being the ones from Switzerland that you can tie into a knot without them actually breaking. So they're very, very dur. I've stepped on my sunglasses, I've dropped them when I'm riding my bike, I've sat on them in the seat of the car and they are simply indestructible. They're very, very high quality polarized lenses. If you're looking for a seven dollar cheapo Walmart brand sunglass, this one's probably not for you. These are a little bit higher end type of optics that are high performance and very, very high in durability. So check out the TN Sunglass link on the side of the page there. And finally, I'd also like to announce the brand new forum page at Ben Greenfield Fitness. And I put up this page for two reasons. One is so that if you're not putting comments on the blog postings, you can also have discussions on this forum@BenGreenfieldFitness.com forum. Now, there are two different sections to the forum. One is to discuss anything related to the content that I put out on the site related to whatever nutrition, exercise, triathlon, wellness diet, whatever you'd like to start up in terms of discussion. The other thing that's on there is an FAQ section. And while this is primarily for the people that I coach online for personal training and nutrition and the people that I coach for triathlon to ask questions to me. And so we can start to actually keep records of questions so people can go back and see some of the commonly asked or frequently asked questions. The other thing that you can use this for is to ask questions questions to be featured on the weekly podcast. So you can always shoot me an email ben greenfieldfitness.com to ask me a question, but you can also go to the FAQ section, post a question, and we'll start to get a running tally of the questions that have been asked and the answers from me. So that's all the content today from BenGreenfieldFitness.com listener Q&A listener Jerry asks, what are monounsaturated fatty acids and can they help with weight loss? And I know that there's been a lot of buzz about these monounsaturated fatty acids recently because of the advent of this new book. I think it's called the Flat Belly Book or the Flat Belly Diet. And one of the things that that book requires is that you eat a monounsaturated fatty acid with every meal. Well, the monounsaturated fatty acids are highly associated with the Mediterranean style diet. And the Mediterranean style is one of those diets that has been shown to be successful at not only reducing weight, but also reducing cholesterol and the risk of heart disease in individuals who eat higher amounts of monounsaturated fatty acids. It can also offer protection against cancers. Breast cancer and colon cancer have been proven in studies to be reduced from a Mediterranean style diet. Typically, the sources of monounsaturated fats, or MUFAs as they're called, that you find in the Mediterranean style diet are olive oil, rapeseed oil, hazelnuts, almonds, Brazil nuts, cashews, avocado, sesame seeds, pumpkin seeds. All of these are great sources of monounsaturated fat. Now, I don't necessarily condone that you eat monounsaturated fats with every meal, but you should at least once a day have some source of monounsaturated fats in your diet. And they're a little bit different than the other types of fats, namely saturated fats, trans fats, or what would be called polyunsaturated fats, which are the type of fats that you find in vegetable oil.

And the reason they're different is that.

They are a little bit simpler type of fats. And they're called monounsaturated because they only have one double carbon bond.

And basically what that means is the.

More double carbon bonds that a fat has, the more solid it is at room temperature and typically the more difficult it is for your body to process from an energy standpoint. So the monounsaturated fats can actually provide you with a good source of fat based energy and teach your body how to burn fat efficiently. So these are the good fats that you hear about in a Mediterranean diet.

So even though they have just as.

Many calories as all the other fats, if you eat them, you can train your body how to burn fat efficiently and you can get some of the cholesterol lowering and heart health enhancing benefits of the MUFAs. On the flip side, you do have to be very careful to eat them in moderation. Olive oil, almonds, walnuts, all of these types of monounsaturated fat sources are very, very calorically dense. And so you need to eat them in moderation. And then the other interesting thing about this flat belly diet book, because I looked into it a little bit, is that they require that you elimina the type of foods from your diet that would cause bloating. And that would be things like alcohol, caffeine and even gum is included on the list of items that could cause bloating or could cause your stomach not to appear flat. Now, in my opinion, one of the most important things that you can do to eliminate belly fat is to actually reduce the amount of the type of compounds that cause inflammation of either the nerves that innervate the muscles to the gut or the nerves that innervate the muscles to the abdominals. And interestingly, many of the nerves that innervate both the gut and the muscles surrounding the gut, the abdominal muscles, are the same. And the compound that is most responsible for creating an inflammatory condition in the body to those nerves and muscles is processed sugar. And I have had people who are pretty low in body fat percentage, for instance, gentlemen who are at 7 to 9% body fat come to me and they want to get rid of that last little bit of body weight. One of the first things that we do is eliminate processed sugars from their diet. And almost immediately that last little bit of fat just disappears. So processed sugars, in my opinion, are the most important thing to eliminate from the diet when we're talking about reducing the belly fat or getting a flat belly. And so that would be everything from scones and biscottis and muffins to sport drinks and goo's and gels and candy bars and things of that nature. Unless you're exercising, that's the only time when your body is actually not going to be able to take those sugars and very efficiently turn them into fats. So that's a listener Q and A for today's topic. And the answer to that question is yes, monounsaturated fats can help you to lose we, but you need to consume them in moderation. You don't have to include a tablespoon of olive oil with every meal. This week's interview is with Jerry White and on the show notes for this week's podcast, I'm going to put a few links to some of the things that Jerry talks about, some really, really interesting things that I wasn't familiar with from a recovery standpoint but that I found to be very exciting. So listen in to this week's interview with Jerry White.

Hey, podcast fans, this is Ben Greenfield from BenGreenfieldFitness.com and today I have a very cutting edge interview with Jerry White. And Jerry's going to tell us a little bit about himself. But the topic of today's interview is really going to focus on recovery. And not just recovery for high performance athletes, but also recovery for really any individual. One of the things that we talk about a lot on BEN Greenfield Fitness is how to maximize your performance, how to enhance your immune system, how to live a lifestyle that really condones wellness. And there are a lot of different methods of recovery that people use. You look at at the people in the Tour de France using everything from daily IV drips with glucose and water to people using acupuncture, meditation, yoga, ice baths, elevation, compression socks. There are so many different things out there that enhance recovery. But today we want to talk about some of the more unique methods and I have a really great mind on the show to introduce us to some of those techniques. Jerry White is here with me today. How are you doing, Jerry?

Oh, man, I'm excited to be a part of this.

All right, cool, cool. So let's let the audience know a little bit about you. Where are you coming from? What's your background?

Well, in terms of how do I match up a little bit with Ben Greenfield Fitness? I used to be a swim coach and that started out as a national caliber swimmer at just about the US Olympic trial qualifying level. And as I got into life coaching became the thing that was most challenging, most fun and got to take that to the level of having four kids actually in the top two in the world and then went into triathlons in the early days was fortunate Enough to run across a couple people who were in the second Kona Ironman and then got excited here in Spokane. I was coaching a whole bunch of adults from the Bloomsbury Runners association, and we put together the second largest contingent at Kona in the earliest days.

So I learned a lot about, say, the earliest days. We're talking, what, 80, 81.

Right. Right around 81. 80, 81, 82, 83 in the first four or five years. Right. As it was blowing out through Wide World of Sports. So we were kind of discovering a lot of things. And we did some incredible obnoxious mileage when we were training back in those days, even to the point now where some of the times were coming out very low. Eight minutes for the Ironman Championships over in Kona. And I don't know, we beat them by a whole lot today. Part of that was just immense training.

Yeah, that's one. Yeah. Sorry to interrupt. That's one of the things that amazes me is all the technology that we have available to us for not only training and recovery, but also equipment like bicycles and wetsuits, and we're really not throwing down times that are that much faster than what the top athletes were doing 20 years ago.

Yeah, and that's always a tremendous fascination. I think we can touch on that a little bit because there's a real balance between pushing too hard and recovering enough. Because the mileage and the time spent training back in those days was just obnoxious. Most people ended up in divorce. And yet there was a real adjustment trying to come into it. Then I went on into physical therapy and rehab was one of. In fact, pretty much started the concept of aquatic therapy and physical therapy, and then was the head researcher for Shriners Hospital and Biomechanics and taking a look at running forum and people with artificial limbs and that sort of thing was on the international lecture circuit. Then became a professor of biomechanics, an adjunct professor at the local physical therapy school, and went into some research there. And now I switched over to working with an international company called Mechan and working on physics and microenvironments of optimizing human health and then the philosophies and all the things that go along with it. So I've been able to enjoy a lifestyle that I think a lot of the listeners on a podcast like this would love to just sort of sit around and talk about throughout the day.

Yeah, absolutely. Sounds like you have a lot of experience. Now, as far as the topic that we want to focus on today and recovery, you know, we get a pretty broad audience that listens to Ben Greenfield Fitness. And we do get the high level endurance athlete, but we also get people who are just going out and, you know, doing their 30 minutes of daily physical activity. And it is when we're talking about recovering from physical activity and the benefits that we get when we properly recover, how important is it for people that maybe aren't necessarily going out and training two or three or four hours during the day for an Ironman?

Well, the key is everybody starts from a deconditioned level. And you're only just. That's a level that one of the great athletes was at some point in their life. And the whole idea of the body rebuilding itself is to challenge it a little more than what it currently is able to accomplish on a day to day basis. And then you shut down and the body figures out how to rebuild a new body that's stronger, more capable, and to provide, let's say, more mitochondria for your aerobic endurance, because it's been challenged in that area. And if you stress it, which is the purpose of a properly designed program to a level where it says, okay, we better doggone get on top of building these new mechanisms, but you don't allow it to rebuild the mechanism fully and then stress it a little bit more, then we find that you will break down in the process. And the breakdown can come everywhere from tissue breakdown, let's say ligaments and tendons, which oftentimes take up to a year to begin to develop the strength and thickness that we might need for power sprinters, to other body systems. Red blood cells, mitochondria that can be much more rapid in their development just in a matter of a couple of weeks, and then probably 8 to 10 weeks in muscle development. And then even shorter yet would be just those neurologic components that allow you to understand relaxing and not using your own muscles to fight against you, learning how to use the form and the neurologic components of repetition and that sort of thing. So there's a broad range of areas that the body is really adjusting to as you increase from where you are today to where you want to be.

Right. And one of the things that really emphasize to my clients is that when you're trying to even do something as simple as burn off a few pounds of fat, you don't go out and do 21 days in a row of intense exercise. Any of the programs that we do has that balance between very, very hard days and then easier days with recovery that enhance blood flow to the tissue that allow a person to rebound, to decrease the level of that, that fat storage hormone cortisol, that we can get circulating through our systems when we're working out every day at these very, very intense rates. So there really is that balance between working out hard and recovery. And in terms of enhancement of recovery. When I spoke to you last week, Jerry Nasty, if you'd be interested in coming on the show, you talked about some really cool recovery methods that I hadn't really heard of before, that I wasn't familiar with, but that I think would be fascinating to delve into a little bit more on this podcast. So I was wondering if you could talk a little bit about what those methods are and how anyone really could use those and how they work.

Well, one of the first things that a person is going to run across, Ben, is we know that brand new exercise, or somebody who's excited to get out and get moving is going to run, cross a hurdle two days from their first experience. And that's going to be they're going to get soreness. And there's some debate as to whether it's micro tears, whether you're getting lactic acid is going to sit around and causing those nociceptive neurons to fire. Those are the ones that pick up pain. But whatever the activity, we do know that we can change that with some very interesting technologies. The first one that comes to mind is a fabric that's made with a reflective infrared producing or reflecting ceramic in it. And this fabric will actually cause a download or a change in how the body reacts to excessive oxidation and hydrogen. That would be acid in your system. It's instant and it's very, very interesting to apply it to a number of different situations. And you can get some of these wraps and so forth. And it's called far infrared reflecting materials. And once you put them on, your body will actually react differently. In fact, one of the fun tests you can do with it is to hold it under your chin, taste the lemon, and then take it away and taste it again. And you can actually pick up that quickly that you're changing the acid content and how the acid affects the body system. Well, if we can do that, this.

Is stuff that you would wear when you're training or when you're recovering or.

Well, I like to use it when we're training in terms of the reaction time and muscle function. We're jumping into, Ben, a really sort of interesting new area, and that is that the cells communicate with each other at a given frequency and the reflected light wave off this material will penetrate all the way through the body. And it's the same frequency that the cells communicate with each other. So what we find is a more coordinated, faster, stronger muscle in the muscles you want to use, and a much more relaxed activity in the muscles you don't want to use. And it has that secondary benefit of reducing the overall effects of the acid in the system. So it's tremendous afterwards, particularly if you have a uniform or something that really is trying to keep you cool while you're in the activity. But afterwards, the recovery is astounding. So that just a couple days later, even after high level activity, some of these newer concepts, you won't be sore a couple days later.

And these are just like wraps that you can put on your body.

You bet. And a blanket that you can. It's about as fancy a comforter as you can imagine. It even addresses. If you're too hot, it'll cool you. If you're too cold, it'll warm you up.

Wow.

It is pretty neat stuff.

Yeah. I guess my only experience with using infrared therapy for recovery was with almost like a grade two medical device. And I actually mentioned one on Ben Greenfield Fitness a few weeks ago that I use to enhance blood flow after exercise. But I didn't know that there was actually something you could put on your body. So I'll talk about more on the blog. I'll talk about some of the ways that you can get your hands on some of this stuff. But in addition to infrared, what else, what other recovery methods are there?

One of the other biggest problems that people will run into is, let's say, recovery during the activity itself. Whether you're a brand new athlete or whether you're a world class athlete, the biggest thing that begins to be a recovery factor in the daily activity itself is your own muscles. You start to build up too much of an acidic environment and the neurons can't fire properly. The muscles can't fire properly because they're based on a, a transportation of ions. Well, you know, we don't get too much into that, but what happens is you build it up into an acid environment and you stiffen up. We know now that just the application of moving magnetic fields, now these can be worn in your shoes, they can be used in a spinning device that will actually enhance your ability to be flexible and to reduce the resistance of the muscles you're using. One of the great experiences is the first time you ever try to do some work with flexibility. This is used pretty heavily in professional baseball right now, where we do what I used to call a swimmer. Stretch arms out to the side like you're being crucified. Somebody pulls your arms back and just stretches that anterior capsule and the anterior component of your shoulder. And what we found is if we measure that and then take this spinning magnetic field and just kind of wave it over the shoulder, there's such a significant relaxation that most people will improve 50%. So in other words, if your hands are 30 inches apart, they'll drop to 15 with a much more flexible movement pattern. And now what you're doing is you're reducing dramatically how much resistance your body is giving itself during the performance of the activity.

Right. And when you're talking about ion disruption at the muscular level and the buildup of acid in the muscles, are you talking about how a muscle contracts and produces lactic acid? And lactic acid in turn gets broken down into hydrogen ions, and that's where the magnetic field comes in to actually enhance removal of the hydrogen ions.

We're not exactly sure of the mechanism, but the change in power, those affect your body. You're exactly right. There's two parts to the respiration or the burning of sugar to create energy. The first part is anaerobic glycolysis. It's called. It's fast and we can get a lot of energy from it. And if you get your heart rate a little too high, if you go above your anaerobic threshold, you're running on that system. It provides fast energy, but it ends up with a waste product. It's not a fully broken down molecule yet. That not fully broken down molecule becomes lactic acid and is stored. The acid portion of that lactic acid really changes the ion environment and tears you up as you go through the rest cycle. Let's say you're in the middle of a long run or a long bike or long swim, and you start to seize up. If you back down a little bit below that threshold, then you're allowing, you're not pushing quite as hard. You're allowing the second half of the cycle to work through. You get a bigger percentage of ATP or energy molecules created. It's burning it off and it's breaking the lactic acid down. You can actually recover during the run. But these are recovery factors that are real important.

And so something like a magnet would be something you could actually wear while you're exercising.

You bet. Absolutely. And you'll find some really very, very interesting factors. And that's a whole other discussion. We're seeing that stuff now used for everything from migraines to seizure disorders. And it's just an environment that we've always been in. And yet the modification of how the earth's magnetic field is picked up by the body has been pretty well disrupted in the electronic environment we're in. And we're always a little bit confused. And if we can just kind of bring that back to a more normal body, figures out what it's supposed to do and makes those corrections. And it's pretty stunning what we're seeing on the horizon.

Okay, so we've got infrared, we've got magnetic treatments. Now what else? What other recovery?

Well, the other stuff is just first off would be deep sleep. And really the original design of why we go to sleep, why the Lord put it in us in the first place, is that. But that is where most of the recovery, redevelopment and rebuilding of tissues occurs. So we have to have the proper nutrient load, obviously, which are going to be the building blocks to put that body back together. But in order to do that, we need to get into deep sleep. And a lot of studies going on, a lot of beginning of education and understanding of sleep. But sleep really occurs in four hour cycles. And it takes four steps to gradually get prepared for the deep sleep, which is the fifth level of sleep. Many, if not most adults in North America are losing the ability to go into fifth level deep sleep. And during that fifth level deep sleep, it only occurs 15 minutes during a four hour cycle. But that's where pretty much all the recovery is taking place. So you want to take a look at the how deeply can a person go to sleep and what are the factors that are preventing you from doing it? Everything from having to go to the bathroom three times at night, to even just the temperature distribution or pooling of fluids cause you to feel like you have to roll over each time you roll over. And the average person rolls over 40 to 50 times a night meant it could be painful every time you roll over. You have to come out of those levels of deep sleep to roll over and go back down and try to achieve it. And you may never get into the deep sleep when the body recovers itself. Thus, we can create new environments based on some of the technology we just talked about and others with hydration that allow the body to go into a deep sleep cycle. And lo and behold, with that new environmental thing, you don't have to really think, you just go to bed. We're seeing recoveries that are so significant that even one of the professional football teams, about $140,000 worth of special pads, you can sleep on that, create a new environment mostly based on magnetic fields and infrared.

So this is a little bit more enhanced than something like memory foam?

Oh, yes, very much so. Because in the memory foam, for one, it, it's looking predominantly at one area and that's pressure distribution. But one of the things you could find is that the temperature is locked in. And in that foam you don't have the breathability. So you begin to start to perspire. And as you do that, you get overheated, you're laying in one position and you don't get a little. There's not an effect for a massage effect to kind of keep the fluids moving. So there are a lot of new little kind of twists to technologies that are pretty exciting out there that will allow the body to kind of stay in one position, reduce the number of times you're rolling over, but also to keep all these functional methods moving so you can get into the deep sleep or the body begins to rebuild itself. And we're finding, with some studies done in the Canadian Olympic team with Pierre Gaudet, who is one of the trainers for the Canadian Olympic team, their recovery that normally, if you take a person from zero to marathon, take about 10 months of training with this deep recovery in this kind of a deep sleep environment, dropping it down to five months.

Wow, that's enormously significant. So you've got your deep, rapid eye movement sleep. And you mentioned something else, you mentioned hydration. Could you talk about that a little bit?

Yeah, that's a really fascinating environment. And a lot of the stuff that is coming out new on water has a lot more to do with the harmonic resonance. We started getting into some significant physics and the energy carrying capacity of water molecules. We are becoming, as a society pretty quickly aware of the contaminants that are in water. And that's a problem. We've been trying to increase volumes of water, but there are some really odd things that are occurring nowadays. For example, one of the things that's been popular for a long time is the study of homeopathy that's taking water and putting some agent in it and then distill it out so that virtually you couldn't find any of it there. But still finding, for example, that if you gave a horse some medicine and it had an effect, but you gave another horse similar material, but you distilled out from the water all the medicine and all that was left was the original water. Same effect, a memory, if you will, in the water. This particular memory based on a light wave, again probably within this far infrared range, it will actually some of the physics are telling us load the hydrogen or the protons will normally pick up energy. The neutrons don't necessarily. But with the excitation of a certain light wave, it starts a vibration within a small subatomic particle called a meson. This allows the proton to transfer a little bit of its energy to the neutron and then the proton could pick up more. It works essentially like a small storage battery. Now that occurs in nature and was originally designed to do by mimic it by taking the water in the upper atmosphere and having that effect. We don't do that today. We just keep processing water over and over and over and over. And we're now looking at tremendous changes in biologic effect of water because it hasn't been affected by that light wave. And one of the exciting things, Ben, is that now we can actually give a lot of those technological advances or returning it to nature for as little as 6 cents a gallon.

Wow. This is some stuff that usually doesn't get talked about in the average health and fitness magazine or even something like Triathlete Magazine or even a lot of times in my own interactions with clients. We talk about some of the traditional methods of recovery. But these are some pretty cutting edge things that I really wasn't familiar with with before. What I'd like to do is research a little bit more some of the stuff that you've talked about today and maybe get some links up for people on the website where they can go and find out more about how to enhance recovery in some of these ways that you're talking about. I personally, just because I'm always looking to enhance my performance, I'm going to delve a little bit deeper into using some of these recovery methods. So any last thoughts that you want to give to the audience, Jerry, about recovery?

Yeah, you and I, we've been hooked on exercise for a long time. It's a bad habit and we can't get rid of it. Well, actually it's a good habit. We'll go with that. What I really want, as much as my soul can want, is for people to experience what it's like to bust through and just to let the wind blow through your whatever hair you have remaining. Enjoy that process of feeling absolutely like you can handle whatever the day throws at you. The stressors come down, but it's through a process of logically allowing some stress, some recovery over time. As I was privileged to be a part of the Shriners hospital system, one of the things that we would do is bring disadvantaged kids from around the world. And one of them was that we had a little girl one time who had developed the process of she had clubbed feet, which means that her feet were rolled back under and that means the ball of her foot was touching her heel and she ran on the top of her feet. And she was the fastest little runner in her village. What it told me over the course of time, this completely tacoed over foot could accommodate two stresses if they were put on slightly and the body was recovered slightly over time, the body can do immense and remarkable things. So people who get frustrated or they get fractures, they get problems with their muscles or their ligaments, it's just how you recover and allowing as much recovery or the right kind of recovery with the right kind of stressors. And that's where Ben and so many other capable trainers out there are really coming to try to find the best balance for you. So it's good to work together to figure out what are those balances. So you have that optimal improvement without that breakdown, right?

And I mean, that's what fitness is all about. And that's what I think a lot of people may not understand fully is that you don't get fitter while you're working out, you get fitter after you work out. And the choices that you make after engaging in physical activity are going to affect how optimally your body actually responds to the physical activity. And so, you know, it's not about beating yourself up day in and day out, it's about giving your body the incentive and the stimulus that it needs to have a response and then putting it into an environment where it can achieve an optimal response. And that's really what recovery is all about. Jerry, I want to thank you so much for coming on today and sounds like you're a wealth of information. It may be that we have to have you on the show again at some point in the future. But folks, that's Jerry White. Jerry, thank you so much.

You bet you. It's been a pleasure.

Thank you. All right, this is Ben Greenfield signing out.

Alright, podcast fans, that is it for today's show. Remember, go to BenGreenfieldFitness.com Leave us a comment on the blog, Check out the new forum, check out the new FAQ section. BenGreenfieldFitness.com forum Check out the discounts. BenGreenfield.com discount the last thing you can do is go to itunes. Leave us a comment. Leave us a rating for the Ben Greenfield podcast. And then finally, new music is going to be coming at you from the Pod Safe Music Network. Today's background tune is by the noise makers called Shut up and Drive. Until next time, this is Ben Greenfield. Over and out.

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