Ben Greenfield: Extreme Endurance Training & Ketosis

VIDEO | Dave Asprey

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00:00:00 > this is Dave Asprey with bulletproof executive radio today's cool fact of the day is that doctors are now being trained to fist bump their patients instead of shaking hands that's because there was a study on the transmission of em RSA you know flesh-eating bacteria it showed that when you do a fist bump versus a handshake there's less risk of contagion that said I think they're all bunch of worrywarts but hey that's just me today's guest is one of the leading personal trainers in the country it's Ben Greenfield who runs human wellness solutions and is one of the top-ranked fitness podcasts on iTunes in fact he isn't that he runs it and it's called the Get Fit guy also you're the author Ben of beyond training mastering endurance health and life welcome to the show hey thanks for having me on Dave we've we've interacted quite a few times

00:01:03 > in the past Ben you were at the the bio hacking conference that I put on with bulletproof and I spoke it yes since painful memories of getting the hell shocked out of my abs for like ten minutes of that thing oh oh it's like we're gonna make him cry just I literally felt like I did like a thousand sit-ups today after that yeah I think everyone felt kind of worked over but that was the point right yeah all right now I've heard through the grapevine that your favorite superhero is Peter Parker why why Peter Parker I have to know I have no clue who told you that because I don't remember ever having said that I have an army eyes that help me do research on the guys I'm talking to and I do wear spandex quite frequently so that might be one of the reasons I'm just gonna and I sleep in a Spidey bed so you - this is yeah so one of the reasons I wanted to have you on is you are a bulletproof ambassador in

00:02:05 > some of the things that you're doing like your Ironman training you just finished like a massive Ironman in a state of ketosis I totally want to hear about how you did it how it worked out for you and and things like that so this is kind of pushing the pushing the boundaries of ketosis pushing the boundaries of what the human body can do in that state so what did you do yeah well actually I'm flying over to University of Connecticut on Wednesday to dr. Jeff Bullock's laboratory and they're actually gonna test a bunch of athletes who have been eating a high-fat diet or keeping themselves in a state of ketosis for at least six months and they're gonna test whether you accidentally how I don't mean it I can last about 20 minutes that I'm ready to blow my brains out so I I've never run three hours on the treadmills we'll see how that goes I'm hoping they have a really good satellite TV in there yeah they'll be doing muscle

00:03:07 > biopsies to look at rate of muscle glycogen depletion in folks who are who are quote unquote fat adapted versus carbon Apted they'll be doing carbon dioxide measurements blood lactate s-- all sorts of things to check out what happens to fuel efficiency economy energy storage that type of thing when you're eating a high-fat diet what I did though earlier this year over the course of the summer in 2013 was I just tested myself as a case study to see what would happen on both from a blood and biomarker standpoint but also from a performance standpoint when you go into a state of ketosis which for me involved about 80 to 90 percent fat based intake to get myself up to the level of blood ketones necessary to be in that state what we ended up you to target blood number for ketones I started using the the Metron breath tubes which will like positive when you're at about 1 millimolar earlier when I first started I was doing blood

00:04:08 > testing and most the workouts I'd finish up around 3 or 4 millimolar so I based on on the way that I that I felt after doing the blood testing and where I saw from the breath testing it was anywhere from about 1 up to you know I'm I'm guessing it may have gotten at the highest on like a long astha dried maybe seven so anyways though I trained in a state of ketosis and raced in a state of ketosis for Ironman Canada which is a really tough race up in your neck of the woods at Whistler it's a new Ironman up there brutal race with 5,000 plus feet of climbing and race that actually qualified for Ironman World Championships and then went on and raced Ironman Hawaii which is the one you see on on TV out in the lava fields and did the same thing there and also race successfully came in under ten hours and did the same thing used used ketosis for

00:05:09 > that so what I was able to find out was kind of how the body felt what happened to my own blood and biomarkers during pretty excessive training or a very high amount of training and then a high-fat diet I would predict that anyone who's doing that level of training is going to have some pretty ugly inflammation that's that's what I've seen with with other coaching clients who have come in after just doing lots and lots and lots of cardio that they they tend to you know they tend to look good but they can have you know homocysteine interactor protein LPP le tueur hi what was your implement I can you did this surprisingly and I and I look at a lot of blood panels I do some consulting for wellness FX so they send me a lot of their you know CrossFitters and extreme athletes and a lot of them do have elevated HSC RP that's that's kind of the go-to inflammatory marker that they measure on the performance panel over there um surprisingly my HSC RP was rock bottom you know and that's because I was

00:06:11 > taking in fewer amounts of oxidizable you know carbohydrates but it was you know it was a 0.2 0.3 the highest I ever saw it was four and that was the day after doing back-to-back triathlons on the hardest triathlon in the United States I think I felt very even that a number you know it wasn't through the roof that I like to keep it below one but yeah I tested through my Ironman events several times over the course of the summer and that was one number that stayed pretty rock-bottom so inflammation was not an issue there are some other issues we can we can talk about that I think ketosis created just because I was I was experimenting and trying to figure out how to do things the right way but inflammation wasn't an issue what else happened with with ketosis from from a blood standpoint well one of the things I noticed was I started to get cold like yeah you know I

00:07:12 > use cold thermogenesis I never even touched the the hot water tap on my shower I use a cool fat burner vest I keep my home cold but I started to get very cold over the course of the summer which is which is kind of weird I mean because the weather stays relatively warm here in Spokane energy levels started to dip in the afternoon and my TSH if you look at the I've got a blog post somewhere at Ben Greenfield fitness where I have where I show that the rise in TSH but you can just watch TSH going up over the course of the summer and for people listening TSH is a thyroid stimulating hormone so this means that his body was asking for more thyroid exactly so I either was not producing enough thyroid or I wasn't getting a good enough conversion of my inactive thyroid hormone to active which which kind of makes sense because when you have elevated levels of blood fatty acids it can inhibit some thyroid activity and also the the conversion of inactive to active thyroid hormone relies upon a certain amount of

00:08:14 > carbohydrates so I suspect that I got my carbohydrate levels too low and that I also was not eating we're not giving my body enough hormonal support from my diet what I ended up doing was I started to eat a lot of liver sweetbreads overt wheat breads from us wellness meats I started doing a desiccated thyroid from a New Zealand cow you know I used something called thyroid gold and that that fixed the issues I mean within a couple weeks I wasn't getting cold anymore I did that in between Ironman Canada and Ironman Hawaii and retested TSH was fine I was out like 1.3 1.4 so I like to see levels between anywhere from 0.5 to 240 Sh so that fixed that testosterone and also dipped over the summer that once I got on organ meats and started doing those once a week you know I'd take liver every week and dredge it in eggs and coconut flour and fry it up and butter that that fixed the testosterone and the libido issues

00:09:16 > so there were there were some things that that stemmed from ketosis that I was able to eventually manage with dietary adjustments but that that turned out to show that you gotta be damn careful combining like very low carbohydrate intake with excessive levels of physical activity yeah I I found that most people on the bulletproof diet when they went especially women but even for men if they went into ketosis and stayed there for long periods of time including myself lots of problems happened but that dipping out and going back in seemed to solve those problems so why didn't you just like eat a bunch of rice and then go right back into ketosis just like let your body get a break yeah I done cyclic low carb I done cyclic this before and been successful with that but for me I just wanted to see what would happen for the shaitaan' fine yeah it was a total n equals one it was just strictly ptosis and the performance pay off was good I mean I you know Ironman Canada I got stronger and stronger as

00:10:18 > that day went on I was one of the one of the top amateur guys off of the bike had one of the fastest bike splits on the day on an incredibly difficult course came in as one of the top finishers had a great race in Hawaii same thing got stronger and stronger as the day went on so there were some definite improvements in most likely fat-burning efficiency I never actually got in and did a vo2 max test to look at improvements in economy and in oxygen utilization in a laboratory test but dr. Peter atiyah has done some testing on on vo2 max efficiency and economy in Dominique D'Agostino's laboratory and he's done that with ketosis and also the intake of liquid ketones and seeing some pretty good improvements in economy and efficiency on the bike so I suspect I was probably experiencing some of the same things during Ironman but yeah the whole cyclic thing I just wanted to see what would happen if you if you avoided that completely and just went full-on ketosis for like 16 weeks it's interesting even without the the

00:11:21 > what I'll just term chronic cardio for lack of a better word although man hats off right you know your performance in Ironman I impressed and I should throw in there by the way I trained eight to twelve hours a week so I certainly trained more than a lot of folks but I do limit my chronic cardio and I actually used I use a lot of the techniques I picked up at your bulletproof biohacking conference last year from Jay Schroeder in terms of building up lactic acid and we can talk about some of the ways that I did that but but yeah all right that makes sense so that's probably a part of of why you were resilient in this case in my own experiment I did about 90 days I was gonna go for like six months where I ate like a serving of green vegetables every day everything else was fat like tons of fat bulletproof coffee all the time and meat and some organ meat probably not enough but I was trying to replicate like a an eskimo ratio where it's like super super high fat similar while

00:12:24 > you're doing 80 90 percent fat and what I found was similar to you after about 60 days my sleep quality started to decline so I would wake up feeling tired and I would like show on my Zeo that there was like nine way cups every night I wasn't aware of these weigh cups but it was like sleep wasn't a deep sleep was just not happening at all and then there were libido issues and I started getting like weird weird headaches and I got really dry eyes did you get dries during this time I didn't get dry eyes you know and I know that that lack of glycoprotein formation in your joints and lack of mew can production or two byproducts of extremely low carbohydrate intake yeah it was not a good thing that was getting me yeah exactly but you gotta remember to like I'm eating four thousand five thousand calories a day we've been on a very low carbohydrate diet I'm typically getting more than 50 grams of carbohydrates so yeah and so this was obviously my mistake because you know I

00:13:25 > I was also eating around 4,000 to 4,500 calories a day during that time I did that for two years straight I'm like look I grow a 6-pack 5,000 calories a day yeah but the lack of mucus a real problem because what it did was you need mucus to line your gut and when you go very low carbohydrate like that and I just did not have enough raw materials to make mucus lining to protect my stomach so I got leaky gut and I developed some allergies that are I'm still working on and you know like an egg allergy like what the hell how do you live without eggs it's terrible yeah because yeah it's some ice cream looks at me every night I'm like not gonna eat that right now but so I'm working on reversing an egg allergy that came about from that and it's kind of interesting that you bring up the Eskimos because I believe was Chris master John who wrote about the Inuit population mm-hmm and how they found that too to maintain fertility they'd have to go out of their way to eat organ meats and you know do things like the deliver and the sweetbreads and you know I think they were doing like moose thyroid and things

00:14:26 > like that just to be able to maintain adequate hormonal status while on a very low carbohydrate diet so you know and I think I think it's cholesterol in health calm or something like that as his blog but he's got some interesting stuff about that over there yeah Chris's work is amazing he's been on bulletproof executive radio and we talk about this kind of stuff and I think he's been on your show too not yeah I gotta get him on though yeah he's he's just an amazing amazing researcher and has the ancestral thing down so and when I think about like the Paleo masters he's he's on the list well it's his name master John but he's he's just a cut above I really admire him so uh okay so so this is one of the risks of extreme ketosis what I found with women is they first talked about like lack of like like just life energy and then dreams go away like they stop efficient dreaming which is why I

00:15:28 > like okay do the cyclical thing and I'm not certain that staying in ketosis all of the time forever is a good idea I'm sure that spiking your ketones is really good and it may be that the path you're on is totally the right one like that's what we we want to be doing I just don't know for sure and like well I have mirin port I have since adjusted my diet like since this is Ironman Hawaii so I'm down to more like 60% fat intake now you know 50 to 60% fat 20 to 30% protein anywhere from 10 up to 30% carbohydrate depending on the volume of any given exercise day I find that's you know it's not only is it way more sustainable if you happen to you know walk into an Italian restaurant but it's is it's just a little it's a little less stressful in the body you know I don't have to go out of my way quite so much to eat organ meats the other thing that I track you know I think similar to you is my heart rate variability and my nervous system stays way more stabilized with this approach so so I'm not doing

00:16:30 > full-on ketosis anymore I'm still doing things like you know for example the the bulletproof protocol prior to my big training days prior to my races you do like bulletproof coffee before the race well what I used to do before the race was I'd do a huge bowl of oatmeal and a lot of times I would do that so if a race start was at 7 I do that around like 3 or 4 a.m. and then I do sweet potatoes yams nut butter usually some cinnamon and some sea salts a little bit of honey on that and that'd be about 2 hours prior to the event so I would just jack up blood glucose elevate you know muscle and liver glycogen stores as much as possible and go into the race in that state for Ironman Hawaii and Ironman Canada two of my fastest Ironman what I did was I woke up about two hours before the race and then did coffee butter amino-acids MCT oil and I guess was all the stuff I was sending he write the name so yeah or exactly knocking it was that aquarium sitting at that time it

00:17:31 > was still upgraded mct yep and kept the upgraded mct up during the entire race of the equivalent of about a tablespoon per hour Wow and what I found through my experimentation was that to stay in a state of ketosis during exercise three things that work really well in addition to starting off the session with something like the like the bulletproof coffee blend is using the MCT oil and dosing with that every hour during adding in amino acids which one has elevating what I used was a master amino pattern it's like an essential amino acid blend I use it too you probably got that what Minkoff for someone yeah exactly so from dr. Minkoff who was at that the superhuman conference he's awesome aha when I visited him and he put me on map as well yeah yeah it's good stuff but what I actually added into that was even more branched chain amino acids so I was doing 10 grams an hour of math I think came out to five of branched-chain in Ironman Hawaii and

00:18:32 > that was based on Peter OTAs recommendation yeah because when I got towards the end of Ironman Canada like him about the last eight miles or so I did bonk and part of it was was my amino acids dropped so low because I wasn't taking enough so we added more branched chain amino acids I think it was bio steel was the name of the stuff that we used for that so MCT oil amino acids is at a relatively high dose like 10 to 15 grams per hour and then um a slow release starch that captive audience from spiking blood glucose exactly that's you can't super start just like a non-gmo corn starch they they put it through like 40 different treatments to to actually make it digestible and to increase the the molecular weight so it's very very slowly absorbed and you only take in about a quarter of as many carbohydrates you'd normally take in if you're if you're doing the traditional you know endurance athlete or whatever is recommended by Gatorade you know

00:19:33 > they're they're recommending you take in anywhere from 250 to 400 calories of carbohydrate per hour with something like you can plus MCT oil plus amino acids you do about a hundred calories or so or about a serving of you can per hour mix with the amino acids in the oil and what I would do was I would put all that in the blender I'd blend it up and then dump it into water bottles for the bye and then dump it into flasks for the run and it was really clean burning fuel that allowed me to stay in ketosis while I was out there beautiful that that's pretty impressive that's a great protocol did you do anything like b12 or magnesium out late or anything like that no why would I have done that well I've done some formulas for people running marathons and especially post mile 20 mm-hmm I've used large doses of l-glutamine which was that in your stack or no no good know that Plus sea salt of you know all the amazing things I'm sure you were taking some salt along the way yeah not a lot okay and a sea salt

00:20:37 > pretty liberally in the in the days leading up to the event but salt intake drives kidney sodium excretion during the event so I was careful not to overload with with the stereotypical amounts of sodium or electrolytes during the actual event so that makes that makes good sense I was finding and these were not pro athletes and these are you know the I'm gonna run a marathon kind of people maybe for the first or second time and they're a couple pinches of salt really had a rejuvenating effect and it's probably cuz Luther lights were jacked anyway yeah magnesium same thing but magnesium malate because magnesium a late helps with Krebs cycle and they're usually magnesium deficient anyways so you might not be magnesium deficient it might not have worked for you but the role of malic acid the Krebs cycle is pretty important so I said yeah I found tossing it in there along with some methylcobalamin just the the Burrow of stuff yep also pretty to know a mitochondrial energizer what I did use when you're talking about the krebs cycle is one of the you know lactic acid

00:21:41 > gets a bad rap obviously and it still doesn't exercise which is dumb because the research has been out for like over a decade that shows that lactic acid pretty efficiently can get converted into glucose via something called the Cori cycle and and utilize as a fuel during exercise as long as your body is efficient at doing that and a big part of creating that efficiency you know things like weight training high-intensity interval training believe it or not the ISO metrics combined with the electrical muscle stimulation that we were doing down at the doubt the biohacking event that is very good at just you know jacking up a ton of lactic acid at the muscle level and then training your body on how to elevate the levels of buffering enzymes and also to get into that Cori cycle more efficiently but oxaloacetate I was actually I'm very anti-aging yeah that's the stuff fun upgrade itself one of my products cool so yeah so yeah to a day before every high-intensity interval training session and then six during Ironman so to before to its special

00:22:43 > needs of the bike into its special needs of the run so that I was able to take a lot of the electic acid I was producing and convert that via to Cori cycle in the glucose basically the way that I understand it is oxaloacetate supplies some of the nad which is a rate limiting step in the conversion of lactic acid into glucose and so you're just accelerating your body's ability to be able to take what would normally be potentially a damaging metabolic by-product and reconvert it in energy that you can use so it's almost like you're not having to take in as much carbohydrate because your body's making some of its own glucose itself as a byproduct of the pyruvic acid that builds up during exercise yes that that matches my my experience in understanding which is kind of cool so if it's about athletic performance and just hacking the krebs cycle there's there's a lot of work to be done there especially in pro athletes I think we've just barely scratched the surface and

00:23:45 > the cool thing is when you're hacking the krebs cycle you're not taking performance-enhancing drugs like you don't need Pharma to do it all right mostly need nutrients you don't even need herbs for most of that yeah it's it's just like a low-hanging fruit from my perspective yeah that in just the whole concept of increasing mitochondrial density so that you've got more mitochondria turning out ATP in general so you know things like called thermogenesis you know even limiting carbohydrate intake and increased mitochondrial density just because of the increase in fat oxidation or the the hypothetical increase in fat oxidation that I'm not you're gonna look into or find out more about next week all nine coal thermogenesis know during exercise like you know does you know the question is when you're eating a high-fat diet do you actually oxidize more fat during exercise and you know the research is kind of sparse on that so that's that's one of the things that we'll look at next week in the lab or that that Geoff Bullock is going to release when he

00:24:46 > releases that study so but yeah ultimately increasing mitochondrial density is is should be one of the Holy Grail goals for not just an endurance athlete but I mean like you know whatever CrossFit our Spartan Race or you know anybody out there competing and wanting more energy speaking of people wanting more energy let's switch gears a bit so let's say that you're not a massive athlete you know you do 15 minutes of a week of high intensity intervals either sprinting or heavy lifting what would you what would some of the recommendations you've seen from your work how would they generalize to you know mere mortals from a perspective like what would you do for mitochondria like top five things or something right you know one of the things that you can do even if you're not doing you know kind of like the far out electrical muscle stimulation type of protocols is just those ISO metrics that we talked about so for example getting into if you can see it in the in the video but for example you know one of the things that

00:25:49 > we did during the during your back and conference we were just getting to a lunge like this and hold so I got myself to the point over this somewhere where I could hold a lunge position or a squat position or like a deep push-up position for six minutes and so when you're doing that you're building up a bunch of that lactic acid it's something anybody come and you can do that in your office you don't have to be an extreme athlete and it's actually very very low in terms of the amount of joint impact that occurs when you're just doing isometric olds so that's one thing cold exposure can help out quite a bit so cold thermogenesis there's companies now you know like I mentioned that are making like vest that that you can that you can pack with cold you know well as as belt like a cool fat burner best I'm actually using the pad from a cool fat burner vest right now underneath my laptop to keep the fan from turning up it was already through but keep using now I'm standing forming all that brown adipose tissue you're

00:26:51 > standing I am too actually yeah I got I went I have a this really cool thing I got it I got to show it to you cuz you'll you'll like it it's a prototype of an electric desk it moves from sitting to standing so you just push a button and it goes up and down it is that uh is that the up desk no it's not available in the market yet okay nice oh it's pretty cool I'm actually in in a house I'm building about 4 miles from here I've got all the windows in the office elevated and the entire thing built at the desk wraps around a treadmill workstation so I can I can walk and stay moving the entire day while I'm working and that's also really important just like hacking your environment so that you're you're on your feet all day you're moving you're shaking and then at the end of the day you can do a very small like high-intensity workout on top of that yeah and again it returns to that concept of minimal exercise like I talked about training 8 to 12 hours a week for Ironman one of the ways that I

00:27:52 > did that was moving all day long so the human body has a great amount of natural endurance capability our ability to cool our bodies our ability to go for long periods of time that's that's not really a weakness per se in the human body as much as strength power speed mobility some of these other elements are and so what you do is you just keep your body active throughout the day and then at the end of the day you do you know whatever like it like a high intensity too bad asset like you know 20 seconds on 10 seconds off eight times through for a total of four minutes after a good warm-up and a good cool down or you do a weight training set like I really like especially for the general population because it's safe and it's really effective doug macguff spotty by science approach oh yeah it's what I recommend on my side too it's yeah awesome so it's how do cardio and weights at the same time and you can do it like you can do it with a

00:28:53 > suspension strap like a TRX if you're traveling you can do it with body weight you can do with machines at the gym but the way you do it is you choose about four to five multi-joint exercises so say like let's say you're at the gym so you go over to the area where the machines are and you do Machine chest press you do a machine seated row you do a machine leg press even though it's it's biomechanically kind of messed up if you don't know how to squat or lunch properly it's it's better than nothing you do a cable pulldown and these are all exercises that it's almost like the machine walks you through the exercise and then you do for example like an abdominal crunch machine you design all I know and like I know some high weight right relatively high weight but even more importantly specially people who are just getting started in this or want to you know want to want to gradually get their body to the point where they can do more a weight that gets you tired if you're doing 10 seconds up 10 seconds down for anywhere from about 4 to 6

00:29:54 > repetitions so you're shooting for a time under tension of 60 seconds or so for each muscle for each set so it's very slow controlled it's like you want to go faster but you don't allow your body to and you can do each of those exercises just one time or you can get up to the point where you know if you want to exceed like the 12-minute protocol that's in Doug Macduff's book you could do it two or three times I know a lot of the strength conditioning coaches who might be listening in or cringing when I'm talking about the leg press and the ab machine yeah for people just getting started I mean this stuff works and then you could take the same type of protocol once you've gotten stronger and you can get like a suspension strap and this is something I'll do at home like I'll put the suspension strap on my door and do like a super slow push up put one leg in it do a super slow lunge change the other leg do a super slow lunge on the edge on the other leg stand up do a super slow seated or standing row up and down but what happens is you get increased blood

00:30:55 > flow or increase venous return to the heart as you move those muscles very very slowly and so training yourself to become stronger from a cardiovascular standpoint also making your muscles stronger so you getting the best of both worlds so you're looking there and like training your ejection fraction in the right direction versus chronic cardio exactly it's an increase in blood pressure but it's not an increase in central blood pressure which a lot of people consider to be stressful in the heart it's an increase in peripheral blood pressure which forces blood back to your heart while still allowing you to have good cardiac output so it's it's just a really cool smart way to Train especially if your time is limited you know doing that and like alternating one day of something like that with one day of high-intensity interval training and then one rest day or like a mobility or yoga or foam rolling a restorative day is a really sustainable program for people especially if they're combining that with you know whatever standing work station time on the feet maybe even greasing the groove with like

00:31:58 > you know like I've got a pull-up bar in the door of my office and just do a few pull-ups every time I walk under it um but that was how I trained for Ironman with minimal time was basically staying on my feet and keeping myself active and then doing short exercise sessions at the end of the day to just put a little bit of speed or power or strength on top of the endurance it's it's amazing when a little movement will do I'm not sure that that I can convince myself to walk on a treadmill I know Chris crecer when he was on the podcast he was he was talking about it and you know I have a treadmill but honestly I didn't find it useful for doing intervals on it because you can't get it fast enough and you can't get it slow enough for a real interval training so it's kind of like it was a clothes rack for a while and then it's now like sitting in a shed somewhere but what I what I'm doing is every one or two hours I'll do five minutes of bulletproof vibe the whole body vibration which is different than a treadmill but it's causing the same lymphatic circulation just happens on a much faster basis and it causes more of

00:32:59 > the the bone stress which keeps your bones healthy so it's I don't know that there's a justification for you know a vibration stand out desk because you don't want to vibrate all the time I don't think but don't for those of us who are podcasting that might backfire yeah you're so just sitting there jumping up and down you're yeah exactly but in terms of just keeping the brain going and keeping the circulation without having to walk all the time yeah I'm pretty sure that's going to be my standard going forward but you know tell you in a while because there isn't really any research about what happens when you're what happens when you vibrate for a little while every hour versus just doing 10 or 15 minutes a day which is what most of the research is about yeah exactly and I mean even for folks who can't afford like a like a vibration platform even though I know I know yours is kind of like no frill right it's a fifteen hundred bucks and that steel and no handles so it fits under a bed compared to like the ten to fifteen thousand dollar force plate or

00:34:00 > vibration unit so that turbo sonic is they go into biomechanics lab that's not bad yeah if you have like 10 or 15 grant by the turbo sonic man I I yeah I lust after those but I'm not exactly rolling good yeah I'm not wealthy the other thing that works out well as far as lint flow especially for capitalization to the head is inversion then I've got an inversion table I've got an inversion table and a Vasa trainer which is like a horizontal kind of swim trainer I'm out in my garage so inversion is is pretty good for that it's not obviously something you can do while you're working but I usually go out there about three times a week for five to ten minutes and just hang you know do some gravity setups and and some some attraction for the hips it sounds kind of ridiculous but one of the really good ways to increase cognitive function and you know that's kind of my sport if anything is you know I want to feel good all the time and be able to think of stuff when I want to think of it and hanging upside down being inverted increases those brain capillaries like

00:35:03 > they actually gets stronger and you get more of them so it's so you're passed kind of weird you take somebody who's never hung upside down you see them they get extremely red in the face they get very very uncomfortable when they first get on something like an inversion table or even in like an inverted position during yoga and within just a few weeks you know they can be inverted and be just fine you don't see the same amount of redness in the face yeah so you can actually witness the capitalization almost like you know working someone's body within just a few weeks of inversion training I have to say one of my favorite things about yoga classes is the first time someone kicks up and do like a handstand I mean you've probably seen like people they'll scream like it there has terrified and it's like actually you're not gonna die if you're upside down I'm pretty but that's all like sympathetic activation and just this pushing a comfort zone and pretty soon they're holed vestibular system adjusts and then they're they're capillaries change the way their body regulates blood pressure changes and that's one of the reasons you've got a couple five-year-olds I've got a four year old and a six year old and I've been holding those those kids

00:36:05 > upside down since they were little kids and you know I can hold them above my head upside down for a half hour and they just think it's funny you know the though I don't know if I've ever gone a half hour but that's a good workout yeah no kidding I was like I do get tired but sometimes I think half my shoulder workout is just from your throwing kids up in the air and catching up yeah so I think teaching kids to be upside down is actually gonna be good for their circulation system and good for their nervous system not to mention sympathetic and parasympathetic activation yeah absolutely so alright you're an Ironman athlete and you've got two five-year-olds are how far they're running now like what's their sprint time like they've done six triathlons no really but they have yeah they have in their training for their first Spartan race right now so I've actually I built an obstacle course up on our land here in Washington and we've got we're up there tire flipping the other day and rope climbing and we've got spear throw so I've got a bunch of hay bales hanging from the trees and these Spears that I made from roofing nails and broomsticks because the spear

00:37:08 > throw is part of the Spartan Race and then we've got cinder blocks that you drag with chains I'm building an obstacle wall right now that you can actually it's like a rock climbing wall that you can climb on sideways but then also practice crawling under you know leaping over or doing pull-ups on we've got bucket carry sandbag carry so I'm basically taking my entire land and turning it into a a giant gym but yeah my kids are pretty active I don't know if I want them to do triathlons or Spartan races or things like that when they grow up because you can't get college scholarships for any of that I played tennis in college and I've had them playing tennis they're right-handed and left-handed so they've been playing since they were about three and I'd kind of rather than hone that skill over over running for long distances but yeah they're active for sure that's pretty funny so it's oh they're but you say they actually have done triathlons even though they're five yeah I think how they had five-year-old triathlons they have the iron kids races it's kind of scary like they they have

00:38:10 > like there's some kids that are out there running half marathons you know even like seven and eight year old kids I don't think that's helped do it it's nervous yeah these these are short I mean like we're talking they swim across the pool they get out they ride their bike a mild and they run around the track oh that's cool I think that's that's amazing it's gotta be so good for their their just their sense of accomplishment yeah exactly and it's just the look on their face that's priceless when they cross the finish line and I really don't think that it's doing a number on their hormones or their billing debts or their development or anything like that that's actually helping them in everything I understand about about child development it it's always interesting to talk with people who are pro athletes who are really serious into them about what they do with their kids because you know there aren't you know if you have a five-year-old and you like you're a football player like okay you're gonna teach them to play football or are you worried about concussions and like just you can you can learn a lot about the way people think from something like that well let's see we talked about basically biohacking your kids exercise talked about mitochondria fat burning

00:39:12 > ketosis triathlons what have we not talked about that we should talk about then hmm well you know one of the things that that I think is important and something I think that both you and I do we touched on briefly is tracking the strength of your nervous system and that's one of the things that I did all during my Ironman training and still do every morning is heart rate variability testing which you know it's it's so cheap and easy and effective to do these days that I think that that's something you know especially if we have athletes listening in which which I know is probably going to be the case you know I can't talk to athletes without recommending that I think it's going to be something every team and every athlete is on board with in the next decade just because it allows you to so easily track whether or not your body is ready for say like an interval training session versus an aerobic session versus a rest day it

00:40:13 > allows you to look at both sympathetic and parasympathetic nervous system readiness and strength lets you keep a quantified you know running number on your recovery and it's it easy to do so you know I use the the sweet Biddy app with the with the wireless polar h7 monitor every morning and that's that's the way that I've been testing I know they're coming out soon with some kind of a wearable thing that you can put on during exercise but I think that's really important yeah I've I've partnered with the sweet B guys and we're making HRV sense which has a very similar functionality set but there's a stick on Bluetooth wearable patch yeah that's out there I've got a couple demo models of it yeah I got one somewhere you probably have one there too I'm guessing yeah I've got a whole drawer full of stuff here and that's on my on my to do list of to try yeah it's like if you sleep with the monitor on no I I pretty much so I'm building a house

00:41:14 > right now I've got kill switches installed in all the bedrooms it's all it's all wire EMF shielded wiring basically you know completely you know non-toxic woods and everything that you can do to make sure that you're mitigating your EMF exposure you know mold exposure and things of that nature but I am I think that there's more cons than pros to having stuff plugged in and running and turned on in the bedroom while you're asleep so yeah about the only thing I have is I run in earth poults pulsed electromagnetic frequency device you feel under my mattress I do I actually used to so I use a headphone splitter and have two magnets attached to the earth bolts unit and I feel good when I when I sleep with that notice the difference is when I so in terms of recovery you put it on setting 1 1 2 it's it's called the recovery setting so you gotta cover you can sleep one sleep to sleep three and sleep four but I just

00:42:16 > use recovery cool um so I put that on and everything else is unplugged sometimes I'll run my phone with a white noise app on it but it's an airplane mode yeah um so I don't I don't really sleep with much on as far as like monitoring devices or Bluetooth or anything like that I don't want to sleep with bluetooth on it I've done it a few times with the chest strap but even during the day I don't want to wear a chest strap all the time shooting Bluetooth right out of the middle of my chest which is where I'm electromagnetically most sensitive yeah when I when I run the earth pulse it it actually disturbs my sleep I get a sensory I can do it for one night the next night my body's like that's not right but I can do other pmf devices so the earth bowl has a really strong effect like it's I can tell you when it's turned on across the room just because I don't a lot of awareness for these things so I think I at least for me it works it does a lot of really interesting biological stuff but I'd use it for short periods of time then I use another big mat that has like multiple

00:43:17 > coils with different pulse frequency settings for different organs and things like that because there's a lot to pmf is that like like a magnetic hoe or a bio mat or something like that no just it's a pulse coil mat there's a copepod there's mass and there's iMRS and there's things like that remember they're they're not cheap but yeah you know it's like do you buy a new card have like want to increase my Andreea respiration I know what's important to me well I mean that like a pmf device like the earth poults i mean something like that has actually a greater application to injuries in terms of the actual research you know especially with bone injuries and speeding bone healing that's where most of the the good research has been done on PMF so stress fractures bone break stuff like that especially for athletes that's where you'd do something like you know Jim the North Pole into the magnet up against the injured area for 15 to 20 minutes a day and that's where you're looking at like acceleration of bone healing the but I do like it for sleep the one that I use specifically on injuries or

00:44:19 > actually quite often while I'm sleeping on the road is the Sohma pulse this one is is Ghent and it's been used for a lot of healing things like that but I stack the coils under my lower back and you're the lower part of the cerebral spinal system and that has all sorts of cool effects like if there's something that's sore not working right but even when I'm flying sometimes you know it's less powerful than a cellphone but the pulsing in the shape of the field matters if people want to check out the soma pulse just go to Psalm a pulse check it out there's a code it's either B PE or bulletproof one of the two and that gets you like very large savings but it's it's an interesting technology and I think it's important that people understand that that these devices you know the earth pulse you're just talking about the soul and pulse and these other more expensive things they have biological effects that are well established your cell phone is a pulsed electromagnetic field generator as well but we haven't looked at the modulation effects of that so I know

00:45:20 > you're as concerned about EMF as I am I use you know electrical filters and you know whenever I end up getting a place I'm planning to to do the similar things where you put in your shielding in and you put a potentially even a metal roof that's grounded I think that's kind of like are you doing that on your house no we just have the I forget I forget the name of the the roofing material that we're using it's it's not a metal grounded roof though although it does have like a metal snow catch around it so we might be able to ground that I'm not sure if that would have an effect though I don't know what that would do either it's probably a good idea but yeah that's probably on my paygrade you have to find someone who's really good at physics or electrical engineering to really understand like what a grounded ring around the top of your house would do yeah my my old office was a Faraday cage so I'd actually built it using it was like one of those offices in a garage so I built it using foil lined foam and then used electrically

00:46:22 > conductive tape to bind it all together and ground it all of that and you could see going there your cell phone signal just died and nicely hold it by the window or the door it wouldn't die because I didn't bother getting you know screens to cover it but you can feel when you meditate in a in a fairly large like that it there's a difference biologically and it's pretty obvious yeah yeah so I like it I'm really stoked on hearing about your new house Ben I think I think I owe you let me down once it's done we're putting in ducks and goats and basically kind of making it the the ultimate healthy pad so we're we're in the same mindset there I'm you know I'm not I'm not closed down yet but I'm really hoping that that I might get a local place here which would support I mean honestly healthy soil you get the healthy soil and healthy animals you get healthy gut bacteria you get healthy food and healthy sunshine and so anyway I'm I'm eager to see what you've got going on out there I'll probably end up giving you a call if I have going down the same path on my place yeah

00:47:24 > have you have you down to hang out in the infrared sauna that'd be beautiful and got funny enough that's something that I would do as well and my sister was in Spokane so it's easy for me to have an excuse to come on down so that's right actually your sister lives I think near North Spokane and she's on the north side which is so we're will be about basically like five minutes from your sisters so there you go so it's a small world yeah and I gotta say if my sisters listening and to you Spokane is in the middle of nowhere which is why I live here I'm on an island we're not that we're not that far away and I were thinking there then thanks for being on the show man and you know what's coming up here in terms of questions the final question of the show it's always the same top three recommendations for people who want to kick more ass so doesn't have to be triathlons or any of the stuff you've done just what would you recommend people pay for I didn't - okay so number one and this would be based off of research that has been done to show what single variable is the most

00:48:28 > important and making you live longer and that would be none of the things that we just got done talking about but instead the amount of love and relationships in your life so that would be number one quality relationships either with your loved one or with your kids going out of your way to you know to give hugs to hang out with friends to build your social network that is the single most important thing you can do you know I like the book never eat alone for example which is which is really good at just kind of helping you get outside your comfort zone go out meet people build relationships and also ensure that their relationships in your home are really really quality that would be the number one thing number two would be music and I say that because I grew up playing violin played violin for 13 years and then got into a band in high school now I play guitar a few times a week not only is it therapeutical and you know

00:49:29 > like Abel James had a great presentation at your biohacking conference about this but it helps to grow your brain it helps to grow neural networks it helps with learning memory formation to me it's more interesting than like playing Lumosity you're doing n-back training like learning a new song and the guitar is just way more stimulating and fun for me and even if you don't want to play an instrument or learn to play an instrument you know like yesterday after the work day I just put on a new guy who who I saw at a coffee shop here in Spokane whose music I really like kind of sounds like like Ben Harper who's one of my favorite musicians and just you know went out on my dorky stand-up elliptical trainer device and rode around the neighborhood in the sunshine you know listening to this guy and and it's it's just incredibly therapeutical in addition to its to its neural effect if you're actually learning music Wow and then number three I'd say would be I'm

00:50:30 > gonna throw one out there for the athletes that are listening in since I do then we have we have some athletes listening that would be really learning how to do rhythmic breathing while you're exercising and what that means is when you're exercising you should not just be training your muscles or your cardiovascular system you should be training your cardio respiratory system um when you learn how to do nasal rhythmic breathing such as for example going for a run only breathing through your nose and doing something like breathing in four three strides for two strides it's that's like a three - breathing pattern when you learn how to do that exercise turns into more focused meditative activity you get a lower cortisol release when you're doing the deep nasal breathing versus like the shallow chest mouth breathing and you you train your cardio respiratory system so your your inspiratory extra Tori muscles your diaphragm they become stronger um there's some really good

00:51:31 > books out there that train you how to do like deep breathing nasal breathing and rhythmic breathing two of the really good ones are running on air by Bud Coates it was a book put out by runner's world and a lot of the book is just like stretches and exercises but the very first like hundred pages of the book teach you everything you need to know about rhythmic breathing and then for the nasal breathing component there's a guy named John Dewey who runs a like a holistic spa in Boulder Colorado and he works with a lot of athletes and he wrote a book called I think it's life body and sport I believe is the name of it but it trains you how to do that deep nasal breathing and do it efficiently and not feel like you're having to suck air during exercise so cool I say relationships music and rhythmic breathing alright we'll put links to those books in the the show notes on the site on bulletproof exec then thanks for coming on the show man thanks for doing all the cool biohacking stuff you're doing and I hope to see you at our bio

hacking conference later this year whenever we figure out the date dude it I'm a man I'll be there awesome catch you later all right later Dave I'm a bulletproof babe and we totally did you sure you need the bulletproof babe t-shirt on that one thank you sir people people really should know that like we don't sit ahead of time going let's talk about see the head of foam that is formed on it this is similar to what you get with a latte