399: The Latest Science On Low Carb Diets, Is Fasting An Eating Disorder, Should Lean Females Fast, How To Combat Sleep Deprivation & Much More.

Jul 20, 2019

Dive into fascinating insights on low-carb diets and their surprising effects on exercise performance. Discover the potential risks of fasting for lean women and the impact on hormonal health. Learn practical strategies to combat sleep deprivation, including micro naps and blue light management. Explore the connection between C-reactive protein levels and tendon injuries, plus innovative treatments for managing chronic injuries. Get ready for a blend of science and practical tips to elevate your wellness!

Ask episode

AI Snips

Chapters

Books

Transcript

Episode notes

ANECDOTE

Ben's Morning Brew

Ben Greenfield shares his elaborate coffee recipe.
It includes cacao, mushrooms, stevia, salt, and sometimes psilocybin.

INSIGHT

Low-Carb and Exercise

Low-carb diets don't impair high-intensity exercise performance.
Consider individual factors like genetics and microbiome.

ADVICE

Dieting and Muscle

Lift weights when dieting, regardless of diet type.
Consider sauna or heat treatments for muscle maintenance.

Get the Snipd Podcast app to discover more snips from this episode

Get the app

KetoFast

Rejuvenate Your Health with a Step-by-Step Guide to Timing Your Ketogenic Meals

Dr. Joseph Mercola

In this book, Dr. Joseph Mercola explores the profound health benefits of combining ketogenic living with well-planned fasting. The guide covers topics such as the physiology of fasting, the cyclical ketogenic diet, and how to monitor progress with lab tests. It offers a practical approach to safely achieve metabolic flexibility and improve health.

Get-fit guy's guide to achieving your ideal body

Ben Greenfield

This book provides a customized approach to fitness by identifying individual body types and offering specific exercises and nutritional advice to help achieve the desired body shape. It emphasizes the importance of a personalized workout plan to maximize fitness results and includes tools and tips for effective body transformation.

The Complete Guide to Fasting

Jason Fung

Great Expectations

Charles Dickens

Great Expectations is a classic novel by Charles Dickens that chronicles the life of Pip, a young orphan living in the marshes of Kent. The story begins with Pip's encounter with an escaped convict, Abel Magwitch, which sets off a chain of events that changes his life. Pip inherits a large fortune from an anonymous benefactor, which he uses to become a gentleman. However, his journey is marked by his unrequited love for Estella, the adopted daughter of the eccentric Miss Havisham, and his eventual discovery that his benefactor is not who he expected. The novel explores themes of social class, love, rejection, and the search for true identity, set against the backdrop of early 19th-century England.

Crime and Punishment

Bibliophile Bibliophile Pro

Constance Black Garnett

FYODOR DOSTOEVSKY

Published in 1866, 'Crime and Punishment' is a psychological novel set in St. Petersburg, Russia. It revolves around Rodion Raskolnikov, an impoverished and intellectually gifted former student who formulates a theory that some individuals are morally justified in committing crimes for the greater good of society. Raskolnikov puts this theory to the test by murdering an old pawnbroker and her half-sister, leading to a profound exploration of his psychological and emotional struggles with guilt, paranoia, and the consequences of his actions. The novel delves into socio-economic disparities, moral dilemmas, and the psychology of criminals, making it a classic of Russian literature and existential thought[2][4][5].

Moby Dick

Herman Melville

Moby-Dick is a novel that tells the story of Captain Ahab's maniacal quest for revenge against Moby Dick, the giant white sperm whale that bit off his leg. Narrated by Ishmael, the story follows the crew of the whaling ship Pequod as they embark on a journey that explores themes of obsession, man vs. nature, and the existential questions of good and evil. The novel is rich in detailed descriptions of whale hunting and life aboard a culturally diverse crew, and it has become a cornerstone of American and world literature[2][3][5].

War and Peace

Leo Tolstoy

Set during the Napoleonic Wars, 'War and Peace' follows the lives of several Russian aristocratic families, including the Bezukhovs, the Rostovs, and the Bolkonskys. The novel spans from 1805 to 1820 and is known for its realistic detail and psychological analysis. It explores the impact of Napoleon's invasion of Russia on the characters and society, delving into themes of love, family, war, and personal growth. The novel includes historical events such as the Battle of Austerlitz, the Treaties of Tilsit, and the French invasion of Russia, intertwining historical and fictional elements[3][4][5].

Q&A Episode 399

Have a podcast question for Ben? Click the button at the bottom of the page (or go to SpeakPipe), or use the Contact button in the free Ben Greenfield Fitness app. Click here for some tips on how to have the best chance of having your question featured on the show. - The morning brew recipe Ben mentions in intro:

Alright, this recipe is fully loaded fuel that tastes like ambrosia of the gods. I tried it out this morning and my brain has been humming along quite nicely since about 5am. Here's the full recipe (yeah, you need plenty of ingredients, but it's worth it). Into a Nutribullet or any other heat-friendly blender, add the following:

- 2 heaping tablespoons of MiCacao mix (this is a mix of cacao nibs and cacao shells that gives you the experience of drinking pure chocolate with no calories)

- 2 packets Four Sigmatic Chaga mushroom extract

- 2 packets Four Sigmatic Lion's Mane extract

- 1 dropperful Omica Organics butterscotch toffee stevia

- 1 teaspoon of a good salt (I used Colima salt)

- 12-16 piping hot ounces of Kion Coffee

Blend on high for about 90 seconds, then open your blender carefully as contents can expand and get foamy (and the foam is oh-so-delicious). I may or may not have also put 0.5 grams of psilocybin extract into this mix, but that's your call. ;) Bon appetit!

News Flashes...5:30

Turns out a very low carb diet doesn’t seem to impair high-end exercise performance but there are SO many variables to this that I’ll unpack in next podcast.
If you are eating a very low carbohydrate diet and also limiting calories for the goals of weight loss, this study shows that you sure as heck better also be lifting weights.
It's so ridiculous how the media thinks "fasting" is a newfangled eating disorder. They should read this.
Interesting! A new review looks into the optimum exercise intensity, type, and duration for boosting mood.

Special Announcements...28:45

- Click here to follow Ben on Instagram, and get ready for some epic stories about his morning, day and evening routine!

Here's Where Ben Is Speaking And Traveling Around The World Coming Soon

- August 3-4, 2019: Colorado Rockies Ultra, Beast, and Sprint Weekend - Aspen, CO. The mountains are calling! High in the peaks of the Rocky Mountains, team members from my company, Kion and I will be experiencing the immense beauty of Colorado while conquering climbs, crawls, carries, and traverses. We hope to see you there! Sign up here!

- September 12 - 15, 2019: RUNGA Immersion, Napa Valley, California. I attend this total mind-body reboot retreat each year with my wife, Jessa, to connect with a handful of friends and YOU can be one of them! I would love if you could join me at this retreat. Click here for details on this incredible event!

- September 27 - 29, 2019: Spartan World Championships, Squaw Valley, California. Right beside Lake Tahoe, this epic venue was once host to the 1960 Olympic Winter Games. Join me there for the greatest obstacle course race in North Tahoe Lake, Olympic Village, CA. Sign up here!

- View Ben's Calendar Here

This Podcast Is Brought To You By

- Kion: My personal playground for new supplement formulations, Kion blends ancestral wisdom with modern science. Ben Greenfield Fitness listeners receive a 10% discount off your entire order when you use discount code: BGF10.

- Thrive Market: Organic brands you love, for less. Your favorite organic food and products. Fast and free shipping to your doorstep. Receive 25% off your order when you use my link!

- Native: Native creates safe, simple, effective products that people use in the bathroom everyday. Count on trusted ingredients and trusted performance. Shop at my link and save 20% off your first purchase when you use discount code: BEN

Listener Q&A Is Fasting Dangerous For Lean Females?

Jenny asks: You've mentioned on the podcast that fasting doesn't always work well for lean females. So should lean females like myself avoid fasting altogether? Or is there a fasting protocol you would recommend that will have a positive impact on my health?

In my response, I recommend:

A recent tweet: Intermittent fasting + resistance training IS effective fat loss strategy for females but they did not analyze long term effects on endocrine system, thyroid function, etc.:
Get Fit Guy's Guide To Achieving Your Ideal Body Type
KetoFast book by Joe Mercola (and my podcast with him)
Jason Fung's "Complete Guide To Fasting"

How Newborn Parents Can Sleep Better

Jack asks: You mentioned in Q&A 398 about the physiological changes that occur in men when they become fathers. About a month ago, my wife gave birth to identical twin boys, and as you know, all sleep schedules go out the window. Do you have some tips to improve sleep quality when I'm bound to be waking up every 2-3 hours during the night?

In my response, I recommend:

Sleepstream App
NuCalm (use code: BEN500 for $500 off for the Performance and the Pro)
Yoga Nidra
Modafinil
Qualia Mind or Qualia Focus
Short frequent bursts of exercise or endurance, aerobic exercise
Rotate nights, not rotate feedings
Blue light blockers (Ben recommends RA Optics) when you get up at night to feed
Red incandescent bulbs
CBD Vape Pen (BioCBD is good brand)

C-Reactive Protein Levels and Tendinitis

Jackie in Japan asks: Is it possible to have plantar fasciitis and full-blown achilles tendinitis in both feet and have a C-reactive protein level of .01-.03?

In my response, I recommend:

Mention chronic vs. acute
Kion Flex

How Far From Your Body Should Infrared Light Be?

Darryl asks: How close to my body should I put the JOOVV Go? The manual says it should be 2-6", but I oftentimes will put it directly on my skin to help heal an injury and it seems to be just fine. I also heard you say in a previous podcast that your wife puts the device on her face. Can you give some guidance on how close is too close?

In my response, I recommend:

JOOVV Lights

Giveaways & Goodies

- 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!

------------------------------------------

Prior to asking your question, do a search in the 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!

-----------------------------------------------------

See omnystudio.com/listener for privacy information.