Will Ice Baths Shrink Your Muscles, Do Antioxidants Ruin Your Training Response, Can Marijuana Damage Your Brain And Liver, & Much More!

In this episode of the Ben Greenfield Fitness Show. Will ice baths shrink your muscles? Do antioxidants ruin your training? Can marijuana damage your brain and liver? The best way to train for MMA fitness? Should you avoid iodine, the benefits of fasted workouts, 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 let's start the show off by me thanking you for not only doing the show a day early, but also getting up early to do this. You haven't had a workout. You haven't done anything you normally do before we record.

You made me get out of bed so early for this episode, dude.

And I appreciate it, but I also understand it's going to be rough.

I had a cup of coffee, I took a. I took a cold shower, I shaved. So I smell nice. I put like my, my oregano oil and olive oil and all my little anti aging secrets all over my face. I smell fantastic. And to address the elephant in the room, I'm feeling great because we got rid of the lady with the phone sex voice.

Oh, yeah. I feel like it's our new intro is almost too much, but it's awesome.

Because it's almost too much. I do like our new intro. In a world. Yeah, well, the, the, the phone sex lady had to move on to bigger and better things like phone sex.

So, yeah.

News flashes.

Whether you're being commanded by some manly voice or being charmed by a sexy lady on the phone, you always tune in to twitter.com BenGreenfield and check out all the news flashes.

By the way, if you're driving with kids, put earmuffs on them. But I, I don't think people actually do phone sex anymore. I think they only do chat sex now.

I'd assume so.

Chat room sex.

That seems very 90s.

Actually. No Snapchat sex. Yeah, yeah, so.

Or what's that new thing? Periscope.

Yes, Periscope sex. People have actually tried to convince me to start doing Ben Greenfield Fitness on Periscope and I don't want to live stream my life right now. So just for those of you who have been asking, it's not going to happen at this point.

Not going to happen, folks.

Yeah, it's hard enough for me to get out of bed in the morning and podcast in my boxers. So anyways though, I have been tweeting out some interesting studies and two, the first two I want to talk about are related. So there were a couple of studies that hit the news this week about cold. The first was that post exercise cold water immersion can, and this is from the title of the study, attenuate Anabolic signaling and adaptations in muscle to strength training. And the post that came out right alongside of that was that regular post exercise cold application, AKA icing, can attenuate trained muscle adaptations. So of course the news on the Internet is that you shouldn't do cold baths, you shouldn't do icing because you may blunt the training response or reduce the ability of muscles to grow. So I have a, I have a couple of problems with these studies. The first problem is that in the cold water immersion blunts the Anabolic response and adaptations to muscle and strength training study, they were actually quote unquote, fatiguing the muscles by having people do wrist flexor exercises.

Yes, that's back to that one again.

Wrist curls. And they were doing them two days a week. Wrist curls, two days a week, wrist curls. So to me, some hard work is not a very, very difficult workout. In the other study, the icing study, they were doing twice a week strength training sessions with three full days of recovery between each session. And so none of these activities that are in a lab surrounded by scientists in white lab coats reflect in my opinion, what say, like a Tour de Front cyclist might experience during some brut multi day stage race with five hours every day cranking out more wattage than the average scientist in the lab coat rides in an entire year. Or what an ironman triathlete could experience during 10 hours of redlining their body in the heat, or what a football player might get during two days in the summer, or what a bodybuilder might get when going to the gym one or two or three times a day to exhaust multiple body parts. So ultimately I would say that, you know, in the same way that many antioxidant studies, for example, will say that antioxidants blunt the training response, but they really don't put people through very hard training at all. A lot of these icing studies and cold water immersion studies do not translate into real world environments for hard charging people. And you know, the only workout I.

Can think of that sort of mimics. What they were talking about is that like a masking protocol, the, the one that Dan John that's got the really hard workout and then followed by two or three days of complete full recovery, like laying on the couch kind of recovery.

And most of the folks who are using cold water baths and icing aren't doing them every day like they do in these studies after every workout, right? It's after that, that killer workout that you might hit every once a week or once every couple of weeks. So there's that. And then the other issue is there are so many things that go above and beyond anabolic signaling. And in a moment I'll get into why maybe we shouldn't be focusing on anabolic signaling and muscle growth as the holy grail anyways. But there are a ton of benefits of cold exposure that go way beyond what they actually look at in these studies. For example, we've talked on the show about like the browning of white fat before, right? Like the fact that you can literally convert storage adipose tissue white fat into metabolically active brown fat. And you know, that's done via the hormone irisin, which can also function in neural protection of brain tissue. It's been shown to kill certain types of cancer cells, like breast cancer tissue. It's been shown to lengthen DNA telomeres. So there may be like a longevity enhancing effect. So a lot of benefits of that, that irisin hormone release. And then you also get a release in the hormone adiponectin when you're getting frequent exposure to cold. And that's the one that can trigger the release of free fatty acids from fat tissue. So you basically upregulate your ability to burn fatty acids while decreasing your reliance upon glucose. Because the other thing adiponectin does very similarly to insulin is it shoves glucose into muscles so it, it allows nutrients to be kind of funneled away from producing fat and into muscle. So you get like this repartitioning effect. There's a lot of other things too. There's like apoptosis, right? Like pre programmed cell death. There's the production of, ironically, in response to the cold heat shock proteins which enhance your cardiovascular blood flow and help to protect you against or help you to kind of like withstand exercise in the heat, you get a bump up in growth hormone. We talked about the sleep hack last week, how you lower your core body temperature and increase your ability to synthesize melatonin. When you get some kind of cold exposure at night, you get increased insulin sensitivity. So ultimately, you know, These studies. And the reason I'm bringing this up and kind of harping on this is I got so many people asking me on Twitter and on Facebook like, are you going to stop taking cold showers? You're going to stop icing? You stop doing cold baths? Because it turns out that they might, you know, make your wrist flexor muscles smaller. And it's like, no, you will never.

Have a strong wrist.

Absolutely not. So. So that's the deal. And I totally disagree with the results of these new ice baths don't work studies.

So, you know, one of the benefits that you, you missed on wearing or using an ice vest, like, this morning, it's really hot in Toronto. And when I'm recording this morning, I was doing some voiceover recording and it was getting really hot in my office, so I put on my cold fat burner vest just to keep me cool.

Yeah, those are cool. That, that's the one. That's actually the brand of fat burning gear I like. It's cool. Cool fat burner.com they have like a vest and they have this thing they call a gut buster that go. Your waist.

Yeah, that thing's dangerous. I, I gave myself some serious frostbite with that thing.

Yeah, you, you can like wear a shirt when you wear it, but those are pretty cool for pun intended, for doing like cold thermogenesis when you don't want to do a cold shower or, or an ice bath. So you can check out our friends air conditioner. Check out our friends@coolfatburner.com they're not a sponsor of this podcast, but you can check them out anyways. We won't tell.

No, we don't have a discount code, so don't even ask.

Yeah. So another interesting take on this whole, like things that blunt the training response. This is the one on antioxidants. So you've of course heard Barack, I'm sure, about people saying you shouldn't take vitamin C or you shouldn't take vitamin E after workout because. And this is actually again what the newest study says, it says it blunts the increase in total lean body and leg Mass after 12 weeks of strength training. And this most recent study, they put a group of men, they were elderly men, but they were men nonetheless. Elderly men are still a man.

You're still a man as you get older, you're still a man.

You're still a human, even when you're wearing Depends. But they put them on a strength training regimen and they put half of them on supplements. So they put half of them on vitamin C and vitamin E, and then half of them, of course, not on supplements, on a placebo. And then they had them do 12 weeks of strength training. What they found was that the muscle increased in thickness an average of 16.2% in the placebo group, but only 10.9% in the antioxidant group. So, so far, the takeaway from that study is ultimately, it looks like your muscle size will be larger if you don't take antioxidants. But I'm linking in the show notes. And by the way, the shownotes to this podcast are all over@BenGreenfieldFitness.com 325 I'm gonna link in the shownotes to a very interesting take on this article written by our friend Paul Geminet of the Perfect Health Diet fame. He's been on this podcast a few times, but he dug into this study a little bit more, and he noted that there was a significant gain in strength in the antioxidant group, even though they gained less size. So essentially, the smaller muscles were able to exert more force. And his take on this was that the smaller muscle that can exert more force is in fact, most likely the healthier muscle. Now, the article goes on to point out that large muscle size could potentially be a sign of poor health. So when you look at, like cardiomegaly, which is an enlarged heart, that's when your heart tissue becomes dysfunctional and incapable of exerting as much strength as it should, and you get basically hypertrophy or growth of heart muscle tissue. And this is something that reflects actually a myopathy, like, like a poor health of the heart. When this happens to heart tissue, we see a similar response. And he goes into a study that happens or that took place in guinea pigs. Bodybuilding guinea pigs. Tiny bodybuilding guinea pigs. But what they looked at was they put the guinea pigs on diets, and one diet was a control diet, another diet had a bunch of antioxidants in it. And what they found was that in the group that was deprived of antioxidants and antioxidant supplementation and antioxidant exposure in their diet, but was doing strength training. And I don't know how guinea pigs strength train, by the way. I'm guessing tiny, tiny guinea pig bench benches.

Yeah, I'm imagining a lot of bench press.

Yeah.

Tiny guinea pig kettlebells. Yeah. Anyways, though, those guinea pigs experienced, those ones who did not get antioxidants, they experienced a significant loss of strength and an Inability to exert force. And this continued until the guinea pigs could no longer stand or move. And at that point, they lost the ability to feed and they began to die of starvation. And that happened in as few as 30 days because of damage by what's called lipid peroxidation because of the lack of antioxidants, which led to cell death. They didn't have enough antioxidants. So what happened was that the guinea pigs did not actually lose much in terms of muscle size, but what they lost was the ability of their muscles to function. And so it's very, very interesting that a lot of these studies that look at, again, like antioxidants and cold exposure and et cetera, it's like the holy grail is muscle growth and muscle size. Right? And so what Paul gets into in this article is how they're not even taking into account what may be a much, much bigger marker of your health. And that's the ability to have muscles that may not, you know, look good and you're welcome to the gun show T shirt, but that can exert very, very high amounts of force. Right. Like the folks who have a, like a small, like, wiry physique, but who can just like, you know, throw around weight like crazy, like a power lifter, that they would technically be more healthy than, say, a bodybuilder. And actually, in that article, Paul goes into the fact that, that there's a lot of bodybuilders who die early of heart disease due to a lot of this, this cardiomegaly or increased hypertrophy of heart muscle tissue. There is a lot of health issues that you get with this increase in muscle mass and being in a constant anabolic state. And the fact is, antioxidants and taking antioxidants in conjunction with the strength training program can actually increase your muscle strength. And even if, yes, it may blunt an increase in muscle size a little bit, but ultimately maybe muscle size isn't the only thing you should be looking for. So really interesting.

Take power to weight ratio.

That's right, baby.

Okay, I just googled guinea pig workout just because I had to see what was going on there. There's a picture of a guinea pig and he's got sort of these little pads on his shoulders with springs.

It looks like.

Might be doing sort of like a football player.

Like a sled push. Oh, yeah, kind of thing. Pig sled bush. Not to be confused with the hamster dance. Do you remember the hamster dance? No.

I just keep thinking of hammy. Hamster Remember that?

Yeah, you should. You should Google the hamster dance and play our dear listeners, good workout music. Here we go. Okay, so the last thing, and I thought this was interesting because I actually wrote about this in the last article that I wrote on cannabidiol and the use of CBD for a variety of health effects and the use of it for, like, neurotropic effects for sleep, for focus, et cetera, I talked about how we would likely see at some point pharmaceutical companies jumping on the bandwagon. And sure enough, an article came out this week that the drug maker GW Pharmaceuticals has received approval on a patent covering the use of specifically cannabidiol from CBD for treating cancer. And so what they've done is they're essentially trying to patent cbd, which means they're going to just blow the price through the roof on CBD to use it as an actual cancer drug. They're going to patent it as a cancer drug. The reason I'm bringing this up is I got a bunch of questions from people about whether that means that, like this new cannabidiol product that we're selling at Greenfield Fitness Systems, this, this nature CBD stuff that's going to have to disappear, right? Like, if we're going to be violating a patent by GW Pharmaceuticals by. By selling this stuff. The issue is that you can still get CBD in that form, for example, in the form of nature cbd. But we, we would not be able to make any claims or say anything about its potential for, for causing like, cancer cell apoptosis or anything like that, because this pharmaceutical company went on the patent on it. But I thought it was interesting that pharmaceutical companies are now jumping on the marijuana bandwagon and trying to patent now the use of these natural compounds like cannabidiol. And this literally came out weeks after I released my CBD article that now they're patenting it for reducing cell viability, inhibiting cell growth, or reducing tumor volume in cancer. So there you go, drug company.

I thought the first one to. To come up would have been a drug for treating epilepsy, because it seems like that's got the longer history with cbd.

Yeah, but cancer is sexy.

Listener Q and A.

Hey, Ben and Brock, you've been talking a lot about marijuana lately, and I was reading a book on Ayurvedic medicine that says calamus root is the best antidote for the ill effects of marijuana. Marijuana is toxic to the liver and brain cells. However, if one smokes a pinch of calamus Root powder with the marijuana. This herb will completely neutralize the toxic side effects of the drug. I would love to get your statement on this, whether or not it has any real scientific weight or not. And thank you for all the information.

Now, this fellow did not say his name. I guess he wants to be anonymous, but I think we shall call him Mr. Mary Jane.

Mr. Mary Jane. Mr. Mary jane. You know, marijuana is something I've gotten a lot of questions on now that I have revealed the fact that I consider cannabidiol and CBD extract, which does indeed come from the cannabis plant, to be one of the most medicinal and naturally beneficial compounds that you can put into your body. It's something I consume nearly every day. Whether it's for, like, sleep or focus, it kind of depends on dosage, right. Like, I'll take three or four capsules when I'm on an airplane and I want to sleep or before bed at night, and I'll take one or two that, you know, when I want to, like, mix it with a smart drug or, you know, just basically de stress. But ultimately, it is, as I've written before and talked about before, far, far different than thc, the tetrahydrocannabidiol, which is kind of psychoactive. Yeah, the more psychoactive form of marijuana. And the fact is that there are some definite toxicity issues with marijuana that you do need to be aware of. And the first is that THC, and especially many of these edibles that people consume now, those are metabolized by the liver. And THC can cause, in high doses, very similar effects as, like, fatty liver disease. So the same as if you were consuming very, very high amounts of alcohol. And when you consider the fact that folks are now breeding marijuana, you know, the marijuana we have available to us now is far different than our grandparents or our parents marijuana in terms of the THC percentages. Right. You'll see now marijuana with THC percentages up close to like 20 to 30%, and that's up from like 4% back in the 80s. And so you're having to metabolize a great deal more of that. And it is indeed metabolized by the liver, and it does indeed bind to receptors in neuronal tissue. And because of that, there is potential for toxicity, especially when used. Well, there's two situations when you use a high THC compound regularly, especially in younger individuals, like in adolescents and teenagers, it has been shown to cause some neural deficits and some cognitive damage. And in anyone, it has been shown to cause some things that kind of simulate what you might get from, say, like, fatty liver disease. Now, a couple of ways around this. The first is that if you're going to use a plant for its medicinal effects, use it for its medicinal effects and not its psychoactive effects. Which is why I am indeed a fan of choosing, like, higher CBD strains than THC strains and don't use it if you still have a growing nervous system, Such as if you are, like, an adolescent or a teenager, especially like the higher THC containing components.

Oh, really? So it actually has more of an effect or more of a lasting effect on a developing nervous system?

Yeah, exactly the same way as you'd want to keep. You'd want to do a better job keeping everything from, like, you know, radiation to caffeine away from a growing nervous system. You just have more rapidly dividing nerve cells. Now, the other thing is that if you were to use, let's say, an edible. And I will come right out and say I will occasionally use edible marijuana derivatives. It's completely legal in my state. One that I use is called highjewels. It's made by a company called Baked botanicals, which produces organic and natural ingredients like hemp seed oil and cosmetic products. They're based out of Seattle, and one of the things that they produce is called a hyjul, and it actually is something that contains THC in it. I am very careful not to actually swallow that or eat it in its traditional manner. Anytime I use an edible, from, like, an edible oil to an edible lozenge, I dissolve it in the mucous membrane of my mouth directly underneath my lip, so that the THC component of that goes directly into the bloodstream rather than being metabolized by the liver. And you can do this for many pharmaceuticals and compounds that would normally be metabolized by the liver. You can basically mainline them into your bloodstream by letting them dissolve in your mouth or underneath your lip rather than chewing and swallowing them.

Interesting. I used to take where I used to have a prescription for Ativan, and it was a sublingual Ativan, and I guess that would be the same idea. So you're bypassing or not impairing your liver? Yeah, the same way.

Yep, exactly. So a couple of other things to bear in mind when it comes to toxicity. When you look at the way that a lot of these. These hemp plants and, you know, anything from a tobacco leaf to a marijuana leaf, and even recently a new study came out with. With kale, you look at things like. Like thallium, cadmium, Metal concentrates. You get these things accumulating in plants, especially plants that are grown in industrial sections of the country, plants that are perhaps not grown organically or that are mass produced. And metals, as we know, can accumulate in the body and can cause metal toxicity issues. And so not only am I a firm believer in doing something like a metal detox at least once a year to, to mitigate some of these effects, but the other thing that I would be careful of, because the best way to concentrate especially cadmium in your body would be via the traditional smoking of the leave. Okay? So actual smoking of marijuana or tobacco is not something that I recommend versus, say, either vaporizing or like I mentioned, dissolving the components sublingually or behind your, your lip. I'm, I'm really not a fan, especially because of the metal component and also because of the effect that it can have on your alveoli. I'm not a fan of smoking. What's the alveoli in your lungs? So the tiny cells in your lungs. Yeah. Can cause damage to those. So there are companies that make things like vaporizers that you simply put oil into or even like a waxy substance that contains something like marijuana into. And again, I hope people's adolescents and teenagers and children aren't listening in too intensively because I do not endorse this practice. You know, but I mean, in the same way, let's, let's put it this way. You know, I'll sit there and drink a cup of coffee in front of my kids and I'll tell them, hey, when your bones are done growing, right, and your nervous system is done developing, you too can have a cup of coffee. Just like dad. And my kids have seen me smoke before too. They, they or they've seen me vape marijuana. And I've told them the same thing when their nervous system is done developing and when their brain cells are done growing, I am okay with them using something like that. But until that point, they need to wait because it will do more harm than good. So ultimately, I'm not a fan of putting earmuffs and blindfolds on kids when it comes to this stuff. It's just one of those things where I'm a bigger fan of educating a child on some of the issues. So another thing that you want to be careful of is a lot of marijuana. Depending on how it's been grown, how it's been stored, how it's been handled, it can contain fungal contaminants that can be really problematic in already immune compromised people. But of course, fungus and mold can be an issue with anyone. And damp marijuana is a really good breeding ground for Aspergilla and many, many other molds and bacteria.

Did you say sarsaparilla?

Aspergilla, not sarsaparilla, not root beer, Sparilla, not root beer. Aspergillosis is a very common fungal infection in marijuana smokers that's, that's caused by this mold that you can find in either like old marijuana or marijuana that's been allowed to become damp or that's been stored in like damp settings. So you want to be careful if you're using like leaves or buds or anything that's been designed from leaves and buds that you're careful of the source. So I always look for like small organic growers that are committed to quality. And I like, I don't, I don't use any, any buds or leaves or anything like that unless I know exactly where it's come from. And so, you know, I actually use this little app and website called Leafly L E A F L Y which, which grades marijuana and leaves and kind of, kind of tells you about the quality and the original manufacturer to ensure that I get high grade oils, high grade leaves, and that I'm not, you know, basically getting mold and fungi, et cetera. So ultimately I think that the, the benefits outweigh the, the risks in most cases. But most of what I've just gotten done talk about is a little bit of a moot point because if you're looking at this for medicinal purposes, if you're looking for a lot of these, everything from like the creative enhancing properties of weed to the, the sleep enhancing properties of it, et cetera, I say just go straight to cbd, go straight to cannabidiol. And that's where I use the, the just like a CBD capsule. And sure, I have an entire article. I won't even get into it because it'd take me an hour to get into all the different considerations. But I have an article about the effects of weed on exercise.

That's a hell of an article, folks.

And there are some cases like a hard time, core trail run, very difficult workout, et cetera, where THC can come in handy. And dissolving something like a THC edible or oil sublingually can assist with a workout taking 5 to 10 grams 30 to 60 minutes prior. But of course there are other considerations like World Anti Doping association and other issues. This is stuff that you don't want in your bloodstream. Whereas cannabidiol is a Completely different molecular derivative. It is not illegal, it's not banned by any of these sporting federations. And so ultimately I'm just a bigger fan of CBD than I am of thc. But that's kind of the issue with it potentially being toxic to the liver and the brain cells, especially these higher THC compounds. As far as the calamus root powder, I'm going to be straightforward with you. I have no clue. I do know that CBD will neutralize some of the toxic effects of thc, like taking CBD along with thc. And you can do that. You can take a few capsules of CBD when you're using thc, and it will compete for some of the receptors and antagonize some of the psychoactive, you know, schizophrenic, potentially liver or neuro damaging effects of thc. But I don't know that much about calamus root powder. I'll be totally straightforward. So. So that's the deal. I have now exhausted my entire knowledge base of marijuana on a single podcast.

Hi, Ben, this is Rich Chen. I have a question for you. I'm a MMA and boxer coach here in Charleston, South Carolina with Charleston FIT and mma. And I was wondering if you thought that fight sports were endurance events. You know, boxing can go up to three 12 minute rounds and MMAs can go for five, five minute rounds and that's nowhere near an ironman. But training can be long, grinding days and it's different because you have to take punches and, you know, you have to absorb punishment and there's the emotional aspect of fighting that comes into play as well. So I was wondering what you thought was the best way to train my fighters. Do I. Can I train them or do you recommend that I train them the same way that you would train for a triathlon? Or, or do you think something else would be better or what would you recommend in general? You know, I need that long, grinding ability to work every day because they need to come in and drill. Repetition is such a big part of achieving proficiency that they need to be able to keep focus and make those hours of training every day efficient and allow them to learn something instead of just going through the motions. And at the same time, I need them to be explosive in the ring when they have to fight and when it comes up for it. So. And also at the same time, I need them to be durable. As Napoleon said, fatigue makes cowards of all men. So anyway, just wanted to know what your thoughts were on this and thank you very much.

Well, I can tell you when I fight, it's an endurance event. Basically it involves me turning and running until the person who's trying to fight me gets tired.

I thought you were going to say something about wrestling bears in your backyard.

Whatever that takes five or 10 miles. I just basically turn and run. Pacifist. No, I completely agree that MMA style training and boxing can take a lot of endurance. It can require a lot of endurance, long grinding days, taking punches, controlling your emotions, everything. Richard refers to my whole experience with boxing and mma. I'll come right out and tell you. I haven't done a lot of rolling, I haven't done a lot of jiu jitsu, haven't spent much time at all in the cage wearing my shorty shorts and bouncing around. I was part of a boxing club for two years, so I used to wake up at 4am, hit the bags and train for boxing. That was back in college and I took aikido for a couple of years as a kid.

I took aikido in college too, but we didn't actually engage each other in any sort of combat. It was all just very controlled movement.

Yeah, but at the same time, I have done MMA style fitness programs in particular using two different sources that I think are fan friggin tastic when it comes to training for MMA fitness. They're the books by Martin Rooney and Martin Rooney, his brand is called Warrior. So he has books like Ultimate Warrior Workouts and Cardio Workouts for Warriors. And these books are, not only are they really fun to read because he's got wonderful photos and workout and diet plans and everything in them, but you know, for example, in his Ultimate Warrior Workouts book, he literally travels around the world taking photos and getting the fitness training regimens of the world's best fighters in like Jiu Jitsu and karate and Muay Thai and Sambo and judo and everything else. And you know, his books are just jam packed with some really, really good workouts. And so he, you know, I own both Ultimate Warrior workouts and also his, his Warrior Cardio book, which is a little bit more kind of metcon based and considered to be a little bit more for like burning fat, getting lean, et cetera. But I would.

That's metabolic conditioning for you folks out there wondering what metcon is.

Yeah, I would highly recommend his books as a resource. Now, as far as actually training fighters using that type of approach, there are a few considerations. One would be the time of training year. Right. So as with any training program, whether you are a triathlete or A football player or an MMA fighter, you want to periodize your training. So let's take for example, you know, again, these Martin Rooney books, you know, where one the the Ultimate Warrior workouts. And I'll link to both of these if you want to check them out over in the show notes@bengreenfieldfitness.com 3251 the Ultimate Warrior Book, that's more strength training based. You know, you're doing 6, 8, 10 reps, you're doing a lot of plyometrics, you're doing a lot of power explosive speed style training. It's more of the type of workout that you would do during the in season, right, like during the fighting season, not during the off season. Whereas if you were trying to develop a cardiovascular base or if you were needing to say, you know, shed fat leading up to a season of fighting, that's where you would use something like, like the warrior cardio book or more cardiovascular style training. Longer amounts of time on the treadmill, on the bike, in the pool, et cetera. So the time of training year is one thing that you got to bear in mind. Another is your body type, right? So, so I would completely expect that a fighter who is more like mesomorphic and naturally muscular or naturally filled out or with a naturally higher amount of fast twitch muscle fiber. That or even let's say someone who's done DNA testing, right, which reveals whether you're a power responder or an endurance responder, reveals your slow twitch versus fast twitch muscle fiber capacity, et cetera, that's going to influence the type of training that you'll respond to best. Even myself, I am a power responder, meaning that I've done salivary testing via DNAFit and via 23andMe. And I know that based on my fast twitch and slow twitch muscle fiber capacity and these specific genetic markers that I have in terms of mitochondrial density that my body responds best to power, to high intensity interval training and to short explosive efforts even for building endurance. And some people will be the complete opposite. So that's going to influence the type of training that you do as well. If you are an endurance responder, yeah, you're going to spend a lot more time if you want to build endurance most effectively for you doing say like road work at like what would be considered like a linear pace or a mathotone pace or an aerobic pace. If you're a power type of athlete, you'll probably be doing more like 30, 45, 60 second hill sprints on a treadmill those type of things. So your body type and your genetics are going to influence your fitness choice as well. And we just live in a day and age where you can test that kind of stuff. The other thing to bear in mind, and this is something I'm very cognizant of in my daily activities. Right. Like right now, I am standing as we're podcasting on a mat and the mat was designed, it's called a kai boon, I think. Do we have an interview with the designer of this mat inside our premium channel, Brock?

No, not yet.

Okay.

It's all ready to go. It just hasn't been released.

I think we're waiting for them to come to the US first because I had to order this thing from Switzerland and the shipping was just ungodly.

Yeah, I think it's sometime in the next couple of weeks though.

Yeah. So they develop shoes and mats, et cetera, that are modeled after like the rice paddy fields in Korea. And so the entire time that I'm standing during the day at my workstation, which is typically three to four hours of the day that I'm standing on this mat, my feet are constantly shifting and I'm balancing and I'm moving. And then for another couple of hours while I'm doing phone calls, consults, some of my riding, et cetera, I'll be walking on the treadmill. I'll be going out to my pool a few times today and just jumping in and doing a few hypoxic sets of cold water swimming and I'll be walking under the pull up bar and throwing in pull ups here and there. But that stuff adds up in terms of building your low level endurance throughout the day. Your mitochondrial density, the ability of a lot of your smaller feet and core and hip muscles to be able to withstand, to withstand long periods of time under stress. Like this whole concept of greasing the groove is something that I think not enough athletes, especially athletes who have to go through a long grinding day, take into account. So if you can hack your environment to turn your day to day activity into an endurance event and then throw the high intensity workouts, the MMA training, et cetera, into your routine is kind of like the icing on the cake on top of this low level endurance that you're building throughout the day, it is a really good strategy.

I think turning your day into an MMA match might be a dangerous idea. I thought you were going with this. Just antagonize everybody around you so they're constantly pummeling you and attacking you.

Dodge exactly no, but, but, but that's what I would do. Now as far as training the same way I would train for a triathlon, training a fighter the same way I trained for a triathlon, I would be careful with that because what you don't want to do, for example, I used to be able to dunk a basketball with no problems at all. I'm 6 foot 2, athletic, I have hops. Like I mentioned, I'm a power responder. But my ability to dunk, once I started doing running and ironman training because I experienced fast twitch to slow twitch muscle fiber conversion disappeared. My ability to produce high, high amounts of speed and power. So in my opinion, for something like fighting, what you want to do is ensure that you are not engaged in consistent and excessive chronic repetitive motion because you don't want to get excessive conversion of fast twitch into slow twitch muscle fiber. And that's why I mentioned someone who naturally has a high amount of fast twitch, like a mesomorphic body type, they can handle more of the cardio anaerobic work and more like this cardio workouts for warriors type of book and quote unquote road work without producing a lot of, of damage when it comes to losing fast twitch muscle. Whereas like the more ectomorphic or, or meso ectomorphic fighter, you know, someone who is naturally skinny, lean, thin wrists, smaller hard gain or however you want to describe it, that you know you are going to have a hard enough time putting on fast twitch muscle and producing power to where you wouldn't want to do as much of the endurance work or as much as like say like traditional triathlon training style of work. So ultimately I just spent the past like 10 minutes saying it depends, but it does. I'll put a link to those books though, because I do really, I know that there are other folks who write MMA training books other than Martin Rooney, but I do like Martin Rooney stuff just because it's easy to get through their big beautiful books that are fun to read and that's a really good place to start as well. So, so I check those out and also listen to the past episodes that we've done with some guys in mma, like Mark Tulius for example. We had a really good episode on him as far as like, you know, head damage and things of that nature. And so we do have some episodes with MMA fighters that we've done over@BenGreenfieldFitness.com if you want take a listen, go chat, chat. Check it out.

Ben and Brock. I've been listening to you for years. So thank you very much for. For the studying and the education you've been offering. I really appreciate it. My name is Rob. I'm calling from Minnesota today. Or not really calling, more like clicking from Minnesota today, sitting down for a little late snack here after a workout. And I'm looking at my sea salt that I'm sprinkling over some corn on the cob, and it says that it doesn't supply iodine, which is a necessary nutrient. And I'm sure you guys have heard about the ups and downs of salts and sea salts and everything else when it comes to salt. My main question here is, do I need to take a certain amount of iodine daily? And if I do, where do I. I get it from if I don't get it from my sea salt? So I guess that's two questions. Thanks, guys. I appreciate it. I look forward to the answer. Cheers.

Hearing about Rob's corn on the cob, especially post workout, made me really want to have some.

My mouth is watering. Yeah.

Damn. Big butter next to it with some, like, garlic mixed in.

Actually, what I like to do with corn on the cob is I do. I do salt like a good sea salt, like a good coarse sea salt. But then I'll do cayenne pepper and olive oil, like some really good extra virgin olive oil. That's how I like my corn. That's how I like my corn. And of course I like it. Non gmo. Of course. Yeah.

That's hard to find in America.

It is, yeah. Non GMO corn with olive oil, salt and cayenne pepper. Yes, please. And chew it well so you don't get corn in your crap. It's also important. Yeah. Who cares anyways, though? Sea salt and iodine. Yeah, sea salt doesn't have a ton of iodine, so it retains, like, any. Any sea salt. Like, I use this fancy Aztec salt stuff that's like, you know, whatever sustainably harvested off the Mexican coast that you pay out the butt for because it's tasty. But it's. I will admit it is. It is expensive salt, and it does have. It retained its natural iodine in the form of a little microscopic sea lives. But when you look at the actual iodine requirements for the human body, and you look at sea salt or some of these fancy Himalayan salts, they contain a lot of trace minerals, but they don't have a lot of the iodine in them or at least enough iodine for you to rely upon them as your sole source of iodine.

So did you See, the science babe just put a thing on Facebook, I think, the day before yesterday or something, where it was just a big picture of salt and it was just salt is salt, people get over it or something like that. Basically just talking about how the amount of minerals that can actually be found in any type of salt is so negligible that it really doesn't make a difference between table salt and Aztec sea salt or whatever else you're paying for Himalayan pink salt.

Well, if we're just looking at iodine, that is true, but I mean, look at table salt, right? Look at your average sodium chloride table salt, it's stripped of its natural iodine and magnesium and most of the other trace minerals during its refining process. That's just what happens. And so they add iodine back to it, they add what's called potassium iodine back to table salt in an attempt to replace some of the natural iodine that gets completely destroyed during the refining process. And potassium iodine is actually why table salt, once you've kind of weaned yourself off, it tastes almost like chemically. And the problem is that once they've added potassium iodine back in, they gotta add a bunch of anti caking agents, AKA aluminum, to keep the salt dry. And those cause the salt to have a little bit of a metallic taste. And ultimately, I've talked about this and written about it before on BenGreenWolffitness.com, but table salt is not the best thing on the face of the planet to be eating. So ultimately, though, when it comes to iodine. Yeah. Whether you're getting the fancy salt or whether you're getting the cheapo salt, you're not going to be getting enough iodine. So the question is, should you be supplementing with iodine? Well, first of all, iodine is. It is important. You want to make sure that you get it. It's involved in, for example, thyroid hormone production. So it's a key component of the hormones that are made in the thyroid gland. And I'll get into the issues with iodine and thyroid in a moment because some people are under the impression that if you have a thyroid issue, you should be completely avoiding iodine. But that's not necessarily the case, and I'll explain why in a moment. But ultimately, iodine is very, very important for the thyroid. It's important as a mineral for several other enzymatic reactions in the body, kind of similar to magnesium. But the role of iodine in thyroid gland health is especially crucial. Now, when we look at iodine, you'll get some people saying that iodine supplementation aggravates what's called autoimmune thyroiditis, which is also known as Hashimoto's. And you'll find a lot of folks, you know, I've seen Chris Kresser talk about this. I've seen Dr. Datis Kharazian talk about this. You know, both folks who have quite a few writings that I would agree with on the Internet about iodine, you've seen them kind of like oppose iodine as it potentially being like gasoline on a fire for people who have hypothyroidism or for people who have something like Hashimoto's. Well, the issue is that you always have to consider iodine in the presence of selenium, okay? You always have to consider iodine in the presence of selenium. So the reason for that is that when you look at any of the studies that have been done on the ability of excess iodine or iodine supplementation to shut down what's called thyroid peroxidase enzyme, or to deleteriously affect thyroid, they have been shown to create that type of iodine toxicity or thyroid damage in cells or in study subjects who had selenium insufficiencies, who had selenium deficiencies. And when you look at everything from mice to humans who are given iodine, but who are given iodine in the presence of adequate selenium, the issues with excess iodine intake, aggravating thyroiditis, or aggravating autoimmune issues like Hashimoto's, it disappears if selenium is actually present in adequate amounts. Now, interestingly, there are a few studies that show if you're taking excess selenium, if you're taking too much selenium, too many selenium supplements, say, like eating handfuls of Brazil nuts every day, iodine can also create a toxicity issue or aggravate thyroiditis in that case as well. So ultimately, what we're talking about is taking smart amounts of selenium if you are going to supplement with iodine. And when you combine healthy selenium intakes with healthy iodine intakes, it is actually one of the best things that you can do for your. For your thyroid and for your thyroid health. So selenium deficiency can cause an intolerance to high iodine. That's one of the things that, that almost all the literature and the studies that are done on iodine shows. Now, here are a few other things that you need to consider about iodine. Let's say that you're getting enough selenium in your diet, you're using brazil nuts and pumpkin seeds and maybe taking a multivitamin that has selenium in it. And so you're okay with using iodine. The problem is that one of the number one sources of iodine that you see people recommend is seaweed and sea vegetables. And there are many, many studies that have shown that when you consume seaweed and sea vegetables and you rely upon those as your primary source of iodine, you are at the same time taking in bromine, arsenic, mercury, and even radioactive iodine from things like the Fukushima disaster and other areas where iodine has become irradiated. And so there is an issue with relying upon sea vegetables that are just harvested from your average sea vegetable source as your primary source of iodine. And iodine intake via seaweed is basically something that's been shown in literature to be accompanied by thyrotoxic metals and what are called halides, both of which can damage thyroid tissue. So if you have a thyroid issue, and I would say anybody should consider this, but especially if you have a thyroid issue and you are trying to get adequate amounts of iodine and adequate amounts of selenium, which is indeed important for good thyroid health, especially if you have hypothyroidism, you should not be relying upon sea vegetables as your primary source of iodine. Okay? So those, those are two things to consider. First of all, if you're going to use iodine, you have to have enough selenium. And also, if you are going to supplement with iodine, you don't want to get it all from sea vegetables, even though they. They can be a decent source of iodine. So what are some non sea vegetable sources of iodine? Well, you'll find iodine in decent amounts. So if you look at sea vegetables, just a tablespoon of sea vegetables has 750 micrograms of iodine. Okay. That's over like 500% of the daily recommended intake for iodine. I mean, like, the daily recommended value for iodine. So it's an excellent source of iodine, but. But ultimately it's an excellent source of other terrible things. Yeah, I mean, you want to look for, like, organic sea vegetables, and there are some out there. Like, I'm a fan of Thrive Market. I've got some articles on Ben Greenfield Fitness about Thrive Market. They're a good place to get, like, good, high quality sea vegetables. Scallops are a decent source of iodine. And cod, also about 135 micrograms. So close to 100% of the daily recommended intake values for iodine in scallops and in cod. Yogurt is not a bad source of iodine. Shrimp is also pretty decent milk and dairy products. You can get decent amount of iodine in and then eggs also. So, but when we look at eggs, eggs have about 15 micrograms, right? And I'm sorry, eggs have about 30 micrograms. But again, like I mentioned, sea vegetables weigh up around 750. I personally use the multivitamin made by Exos, and that has 75 micrograms in my three morning capsules and another 75 in my three evening capsules. And that's actually balanced out with 100 micrograms of selenium. And that's in its very absorbable form called selenomethionine in the morning dose and also 100 in the evening dose. So by the end of the day, I personally get 150 micrograms of iodine and 200 micrograms of selenium, which is a very good ratio. And for me, that is along with my normal daily diet. Some of the Brazil nuts that I eat, some of the dairy that I take in, et cetera, the organic sea vegetables that I'm eating, that's enough in terms of iodine supplementation. I don't have to worry that, for example, my salt doesn't have enough iodine. So ultimately, you can find vitamins that have iodine and selenium in adequate ratios. That one's called the Multivitamin Elite. It's made by Exos.

So you don't consider, what are they called, oysters, to be a good source of iodine.

Oysters.

Dr. Jack Cruz talked about that, didn't he?

I do not believe that oysters are a significant source of iodine, but I could be. I could be wrong. I mean, I know a lot of seafood has iodine in it, like scallops and cod. Salmon is decent. I know sardines have some. Tuna has some. I'm not sure about the iodine content of oysters, though. I know that oysters are good for things like DHA and some of your other minerals, but I suppose you could use Dr. Google and find that out.

I'm doing it right now.

Oh, nice.

Yeah, no, it's not on the. It's not on the list on WH Foods.

Yeah, I haven't really heard of oysters having extremely significant amounts of iodine compared to some of those other marine sources that I mentioned. But, I mean, I would imagine that they have Some in there, but I'm not exactly sure how much.

Now I'm gonna have to go back and find out what Dr. Cruz was talking about when he said that oysters were the greatest thing.

Yeah, I know some shellfish are gonna have iodine in them, but ultimately it's. It's not going to come close to what you'll find in sea vegetables. And I think that if you are just taking a good multivitamin with a balanced amount, slightly more selenium than iodine is what you want. Like I mentioned, I get about 200 micrograms of selenium and about 150 micrograms of iodine from my multivitamin source. You should be okay.

You know what it probably was? I think it was zinc. Yeah, it was zinc and selenium.

That's right. Yeah. So there you go. Thank you, Google. So, yeah, ultimately, yeah, salt is not gonna have a ton of iodine in. And you're going to want other iodine sources. And especially if you have hypothyroid, you want to make sure that you balance out that iodine with adequate selenium. And you want to make sure that you're not relying upon nasty sea vegetables that aren't organic, sustainably harvested, et cetera, as your primary source of iodine. So there you go. Now you know how to have your doobie and your iodine. Hey, Ben, I have a question for you. When my schedule allows, I generally waken at 7, have a green smoothie at about 9 and work out at about 10:30. Do you think it would benefit me to switch the order of the food and the exercise? So I'm working out, fasted and fueling up afterwards. Love to know your thoughts. Thanks.

Now, personally, I do reverse my morning from what Erica said. I usually get up, then I do my workout, then I wait until I'm actually hungry, like stomach growling hungry, and then have breakfast.

Yeah, the way that I do things is I do all of my easier workouts, typically in the morning. And that's just because you're parasympathetic. Your rest and digest nervous system is primed for morning activity and your body temperature and your reaction time and your post workout protein synthesis and all these other variables, including, based on recent research, even the ability of exercise to help you with sleep, all of that peaks at some point between about 4 and 6pm in the afternoon, early evening. And when you combine that with the fact that I eat the majority of my carbohydrates with dinner and I want to be as insulin sensitive as possible. When that occurs, the afternoon, early evening just turns out to be a very, very good time of day for me to do my hard workouts. Whereas the morning is the best time of day to do the easy fasted, fat burning type of workouts. The only caveat to that is that I'm kind of dug into this, this hole or painted into this corner where like a lot of spartan races and triathlons and a lot of these competitions I'm doing, they'll start at like 7 or 8 o' clock in the morning. Right.

So if you're lucky, yeah, like six.

So I will, I will go out of my way about once a week to just remind my body how to do a hard workout in the morning. And I will do a hard morning workout, not because it's natural, but just because that's what I'm gonna, what my body's gonna have to do. And a lot of times I'll do that a couple of times during like a race week where I really want my body to just be ready for hardcore stressful, sympathetic nervous system type of stuff in the morning. But more often than not, it's Simply an easy 20 to 30 minute fasted yoga or easy walk or kind of like low intensity cold water swim, those type of things before breakfast in a fasted state. Now the reason for that is because of some of the resources out there about the benefits of fasted training. So for example, there's one study that took a bunch of lean active, they were 20 something year old men and they put them into three groups. They had a fasted training group, they had a fed training group, and then they had a non training control group. And what they had the fed and the facet groups do was eat the same meals, made up of the same foods, but at different times relative to their workouts. So they both train in the morning. It was kind of a mix of a bunch of endurance type of training and they actually were kind of difficult training sessions, not weightlifting, but like harder endurance type of sessions. And when they looked at the performance of those groups during the actual training sessions, the facet group performed much better in the actual workout itself. But over the course of the study, they also gained the least weight and the least amount of body fat and experienced a significant increase in glucose tolerance and in insulin sensitivity. So from a metabolic standpoint, doing the fasted workouts beat doing the fed workouts for morning workouts when it came to like insulin and glucose control. Now another thing that you can look at is a factor involved in muscle protein synthesis or the ability of you to be able to repair and recover after a workout. And they did this study where they again looked into fasted endurance style training in the morning. And they had one group that got this carb range rich breakfast and carb rich drinks through an endurance training session that took place in the morning. And then they had a facet group that only got water and in this case they had them training three times a week for two hours in the morning. So that's a long, long fasted morning workout. And they found that the fasted group experienced what's called a higher amount of D and dephosphorylation indicates that it's basically good for muscle maintenance. It indicates that your ability to synthesize proteins to be used for muscle repair and recovery is enhanced. And this is based, this is what something like there's this diet out there called the warrior diet. This is what that's based on, that somehow when you do some of these fasted workouts, even if they're long and voluminous and difficult in the morning, that you can you somehow send your body this message that it is better able to or you send your body a message that allows it to be better able to engage in post workout protein synthesis to be able to repair the body a bit more quickly, maybe in an evolutionarily favorable mechanism. I don't know exactly why, but ultimately it looks like from a metabolic performance as well as a post workout protein synthesis standpoint, doing these fasted workouts in the morning is going to be more favorable than doing them like in the mid morning for after breakfast. Now the only exception to this rule would be, and this is something I think I've talked about before in the podcast, if you're in a state of adrenal fatigue, if you've done a salivary adrenal index and you have difficulty with producing cortisol in the morning, that's one of the primary characteristics of adrenal fatigue is you wake up in the morning and you have a very low low morning cortisol. Well, low morning cortisol is something that is going to actually be deleteriously affected by doing hard fasted morning workouts versus getting like a little bit of yoga, a little bit of sunshine and then eating breakfast. And so for people with adrenal fatigue, I really don't recommend fasted morning workouts, especially fasted hard or voluminous morning workouts. For the average person though, a fasted workout that is of low to moderate intensity is definitely going to enhance Your cardiometabolic health enhance your post workout protein synthesis. And it's something that I am based on the research that's been done on fed versus fasted morning workouts. I'm a bigger fan of the fasted and Brock has nothing to say about that.

Oh, I thought you. I thought the Skype broke.

Nope, that was just me waiting for your feedback. Brock, I agree.

Usually you have some kind of a.

Stupid question after I finish talking, but.

I guess you just answered that so damn thoroughly that what am I supposed.

To say on the. That's right.

Awesome.

That's right. Yeah. And I know the reason that we're recording early today is because you have a doctor's appointment to get off to.

I do.

Are you okay?

A physiotherapy appointment.

Oh, physiotherapy, yes. That's basically you telling me that you made me get my ass up this early to do a podcast because you have to go get a massage.

Well, acupuncture, little bit of active release and then some acupuncture.

Oh, that sounds nice.

My neck is totally messed up. It's not nice. It's really. It's quite painful.

I'm sorry to hear that.

But at least I'll be able to turn my head to the left again. After I went last week, I was like, hey, I can shoulder check on my bike again. Yay.

Are you just finding a way to get get to your doctor's appointment that involves only right turns on the road?

Yes. I just put my head down and ring the bell incessantly.

It's like when the UPS plans out their deliveries, they avoid, I believe, as many left turns as possible because they spend more time in traffic when you're just taking left turns. That's actually something I do myself when I'm running errands. I ensure that the majority of my errands involve right turns versus left turns. Because left turns, you spend more time in traffic, at least in the US and in most countries where you drive on the right side of the road and you can get things done faster when you're doing right turns versus left turns.

There you go.

So there you have it. You are going to be incredibly efficient if you can't look to the left.

Exactly.

And we do have a review today. If you like this podcast and you want to spread the the good karma, we'll put a link to where you can go to leave an itunes review over in the show notes@bengreenfieldfitness.com 325But if you leave a review. And you hear us read your review on the show and you write to geergreenfieldfitnesssystems.com I know this is incredibly complex, but it's really not. You write to gearreenfieldfitnesssystems.com let us know your address and your T shirt size and we'll get a handy dandy Ben Greenfield fitness gear pack off to you. And before we read this review, though, before we read this review, one quick note. Brock. We have a podcast coming out this weekend. It's an hour and a half long. I recorded it yesterday. An hour and a half long. An interview with me interviewing a vegan plant based eater. And for those of you who want to get into the whole paleo vegan debate, it's a good one to listen to, I think.

It is.

It is.

I think the most interesting part of the whole show was that Dr. Richard Aiken is a fan of the Ben Greenfield fitness podcast.

Yeah. Yeah. So we do have a really good interview coming up this weekend, so stay tuned for that. But in the meantime, listener, the life of symmetry.

Left of symmetry.

Five star review on itunes called this podcast will make you poop. What do you think, Brock? You want to take it away?

It always makes me poop Eventually.

I do poop at some point after, so it's possible. All right, all right.

It goes like this. Before Ben, my athletic life was bland. Now I'm pooping better, sleeping better, performing better, and well, I'm just all around better. You could say Ben's podcast. You could say Ben's podcast is a laxative, sleep aid, exercise machine, nutrition guide, and all things related. He dares to go where no other athlete, coach, or human dare to go by experimenting on himself and going against the grain in all areas of nutrition and performance. After discovering Ben's podcast, I downloaded every episode and binge listened to them like a teenager. I didn't read this before we started. Like a teenager who first discovered porn. Nice. If you. I. I hope his wrist is okay. If you are interested in losing weight, improving your sleep, athletic performance, and getting your body under control, listen to this podcast, sign up for the newsletter and start experimenting with yourself. That goes well with the porn comment. Why Let your teammates and competitors have the competitive edge. You owe it to your body.

Wow.

There you go.

Wow.

Like a teenager first discovered porn.

Yeah, there's some good takeaways there. Ben's podcast is a laxative. Listen to them like a teenager who first discovered porn and started experimenting with themselves. So, yeah, well, life of symmetry. I'm glad we could make your life on the Internet that much better. And thank you for the review. Write to Garrett greenfieldfitnesssystems.com and we'll, we'll get a nice gear pack out to you.

And it sounds like you're getting robbed or something.

I'm watching my sister in law's dog right now. This. Well, let me be straightforward. I have goats, I have chickens, I have a Rhodesian ridgeback, I've got a dragon lizard, all sorts of amazing pets. But my sister in law's tiny wiener dog is something that I vehemently detested. And I don't mind saying that on the podcast because she doesn't listen in, but every time that she drops this tiny little wiener dog off for us to watch, I want to eat it.

So yes, I hear they're quite delicious.

Barbecued little mustard, barbecued, a nice little gluten free hot dog bun, some ketchup. That dog is freaking going down as soon as we finish recording. That's breakfast.

Have a great barbecue.

All right, later.

We'll see you next week.

You've been listening to the Ben Greenfield Fitness Podcast.

Podcast.

Go to BenGreenfield Fitness.com for even more cutting edge fitness and performance advice.

Sam.

The Ben Greenfield Fitness show well, ice Baths Shrink your. In this episode of the Ben Greenfield Fitness show, will ice baths shrink your muscles? Do antioxidants ruin your training? Response man okay, one more time.

More coffee.

In this episode of the Ben Greenfield Fitness.