Optimizing Sleep, Recovery, and Wellness

March 9, 2016 Podcast: A 382 Day Fast, How To Biohack A Hotel, Chia Seeds vs. Flax Seeds, Carb Cycling For Fat Loss & More! Have a podcast question for Ben? Click the tab on the right (or go to SpeakPipe), use the Contact button on the app, call 1-877-209-9439, or use the “Ask Ben” form at the bottom of this page.

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News Flashes:

You can receive these News Flashes (and more) every single day, if you follow Ben on Twitter.com/BenGreenfield, Instagram.com/BenGreenfieldFitness, Facebook.com/BGFitness and Google+.

• This dude fasted for 382 days, went 456 to 180lbs, didn’t die. Interesting.
• Crazy how your ability (or kid’s ability) to handle stress is so genetically influenced.
• Um…my boys are going to be F’in rich.

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Special Announcements:

This podcast is brought to you by: -EXO Protein - go to exoprotein.com/ben, you can try a sampler pack with all their most popular flavors for less than ten bucks including free shipping (that's 33% off!) and discover what all the hype is about...protein bars using cricket protein powder...that’s right, bugs! KimeraKoffee.com - get nootropic infused coffee at KimeraKoffee.com and use 10% discount code BEN. Below is the Kimera Seashore Orchard Spice recipe... When counting calories substitute dessert with this delicious drink, which  can be served hot or ice cold after a meal.

-2 tablespoons Kimera Koffee -1 dash of nutmeg -1 dash of cayenne pepper -1 1/2 cups of water -1 tablespoon of organic brown sugar -1/2 tablespoon organic unsweetened cocoa powder -1 cinnamon stick -Add Kimera Koffee to a French Press with nutmeg and cayenne pepper. -Combine water and organic brown sugar in a pot and bring to a boil. -Once water comes to a boil, remove from heat and let it rest for 30 seconds. Pour half the water into the French Press. Wait one minute and then add remaining water. Mix with spoon. Wait five minutes before pushing the press down. -When ready to serve, place the organic unsweetened cocoa powder and cinnamon stick into a mug. Pour coffee over this and mix for 15 seconds.

-FitLife Organifi - use 20% discount BEN on the best tasting greens superfood blend on the planet. Use latte frother and icy cold water for an amazing taste! -Click here to follow Ben on Snapchat, and get ready for some epic stories on his morning, daily and evening routine! -GreenfieldFitnessSystems "surprise gift box" - 50% discount on instant access to a box shipped to your front doorstep and full of the latest cutting-edge biohacking gear, nutrients, smart drugs and more, handpicked and curated by Ben. Did you miss the weekend podcast episode with Laird Hamilton and Gabby Reece? It was a must-listen - titled "Anti-Aging, Homeschooling, Underwater Workouts, Pooping & More." Click here to listen now or download for later! New course from Ben! The 7 Day Full Body Reboot Program To Get Strong And Fit. Optimal fitness and health are closer than you think. In just one week, you can set yourself up for a strong, long, lean and healthy body. May 21-22, 2016: Ben is speaking at the Biohacker's Summit in London. The venue will be one of the most charming venues of London, Tabacco Dock, and features an Upgraded Dinner with wild forager Sami Tallberg and a great opportunity to bring together some fantastic UK based biohackers in the realms of digital health, wearables, supplements, biohacking, lifehacking, quantified self and much more. You'll discover digital health & wellness providers, nutrition & supplement companies, wearables & mobile applications and smart home appliances from infrared saunas to smart sensors. Click here to register and use 10% code "ben". May 27-29, 2016: Ben is speaking at PaleoFX 2016 in Austin, Texas. This is the The Who’s Who gathering of the Paleo movement, with world-class speakers including New York Times bestselling authors, leading physicians, scientists, health entrepreneurs, professional athletes, fitness professionals, activists, bloggers, biohackers, and more. And you DON’T need to be Paleo to be able to get a ton of benefit and fun out of this one! Also, one day prior, on May 26 is Health Entrepreneurs f(x) - a full day of deep discussion on marketing, business development, and entrepreneurship for health and wellness people, featuring Mark Sisson, Robb Wolf, Melissa Hartwig, Sarah Ballantyne, Mike Bledsoe, Abel James, and a bunch of other speakers in small group coaching sessions. Nov 17-18, 2016: Ben is speaking at the Biohacker's Summit in Helsinki, Finland. Discover the latest in wearables, internet of things, digital health, and mobile apps to increase performance, be healthier, stay fit, and get more done. Learn about taking food, preparation, cooking, and eating to the next level with the latest science and kitchen chemistry. Even delve into implanted chips, gene therapy, bionic arms, biometric shirts, robotic assistants, and virtual reality. Two days with an amazing crowd and a closing party with upgraded DJs to talk about. Click here to get in now at a 40% discount. Grab this Official Ben Greenfield Fitness Gear package that comes with a tech shirt, a beanie and a water bottle. And of course, this week's top iTunes review - gets some BG Fitness swag straight from Ben - click here to leave your review for a chance to win some!

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Listener Q&A:

As compiled, deciphered, edited and sometimes read by Rachel Browne, the NEW Podcast Sidekick.

Chia Seeds vs. Flax Seeds (And The Truth About Flax, Chia & Estrogen)

Brock says: What's your take on the Chia/Flaxseed phyto-estrogen thing that a lot of people have been taking about? Flax are apparently extremely high in phyto-estrogen and Chia seeds are getting a bad rap. Both of them are things you recommend in the past, not in huge quantities, but is there anything he should be worried about?

In my response, I recommend: - Carb Cycling For Fat Loss

Wendy says: She recently listened to the Mark Sisson podcast and was in agreement with everything. She's wondering what your thoughts are on eating a LCHF diet for 5 days then switching to a LFHC diet for three days and repeating this cycle forever for fat loss?

In my response, I recommend: -Carb backloading -Dulloo AG, Samec S. Uncoupling proteins: their roles in adaptive thermogenesis and substrate metabolism reconsidered. Br J Nutr 2001;86:123-139. -Douyon L, Schteingart DE. Effect of obesity and starvation on thyroid hormone, growth hormone, and cortisol secretion. Endocrinol Metab Clin North Am 2002;31:173-189. -Friedl KE, et al. Endocrine markers of semistarvation in healthy lean men in a multistressor environment. J Appl Physiol 2000;88:1820-1830. de Rosa G, et al. Thyroid function in altered nutritional state. Exp Clin Endocrinol 1983;82:173-177. -Klein S, et al. Leptin production during early starvation in lean and obese women. Am J Physiol Endocrinol Metab 2000;278:E280-E284. -Ahima RS, et al. Leptin regulation of neuroendocrine systems. Front Neuroendocrinolgy 2000;21:263-307. -Weyer C, et al. Changes in energy metabolism in response to 48 h of overfeeding and fasting in Caucasians and Pima Indians. Int J Obes Relat Metab Disord 2001;25:593-600. -Mansell PI, MacDonald IA. The effect of underfeeding on the physiological response to food ingestion in normal weight women. Br J Nutr 1988;60:39-48. -Kozusko FP. Body weight setpoint, metabolic adaption and human starvation. Bull Math Biol 2001;63:393-403. -Dulloo AG, Jacquet J. Adaptive reduction in basal metabolic rate in response to food deprivation in humans: a role for feedback signals from fat stores. Am J Clin Nutr 1998;68:599-606. How To Biohack A Hotel

Ian says: He's trying to build a high end luxury bed and breakfast in Canada and wants your suggestion for what to provide people. Its a very active sporty town - hardcore mountain biking, skiing, dirt biking etc. What would be the best gear, home set up, supplements, sleep optimization and recovery ideas to include?

In my response, I recommend: -Infrared Sauna (& cold pool) -Fats & exogenous ketones (e.g. Pruvit) / Laird Hamilton's Superfoods -Chilipad cube -Normatec boots -An altitude training system -How To Biohack The Ultimate Healthy Home book The Ultimate Altitude Training Supplement Stack

Hans says: He's training for a 50K ultramarathon in Patagonia, in April, and he's doing it from Cuzco in Peru - 3500 m above sea level. His body has taken 3 weeks to adapt and now he can go for long runs with out feeling exhausted. His heart rate compared to effort is very high - how can he adjust his training at this altitude so he can get the most out of it? Also, the race is at sea level, is there a golden number of days he should stay at sea level before the race?

In my response, I recommend:   -Nitric oxide precursors (e.g. EXOS arginine) -Hydration (e.g. coconut water, OralIV, etc.) -Adaptogens to assist with nervous system (e.g. TianChi)   -Mitochondrial support (e.g. Mitogen)   -Electrolytes (e.g. Athlytes by Millennium Sports - 50% discount mstbg09)

-We finish this episode with a tip from Jordan Harbinger at the Art of Charm. -----------------------------------------------------

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

-We finish this episode with a tip from Jordan Harbinger at the Art of Charm, on being a better leader by leading without domination, and also a special announcement from PodcastOne.

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