#top pre workout supplements australia

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The Ultimate Guide to the Best Pre Workout Supplements in Australia for 2025

When it comes to optimizing performance at the gym or enhancing endurance for an intense workout, selecting the right pre-workout supplement is crucial. For fitness enthusiasts in Australia, understanding which products deliver real results can make all the difference. This guide explores the top pre workout supplements Australia has to offer in 2025, helping you achieve your fitness goals safely and effectively.

What Are Pre Workout Supplements?

Pre-workout supplements are specially formulated products designed to boost energy, improve focus, and enhance physical performance during exercise. They typically contain ingredients such as caffeine, beta-alanine, creatine, and amino acids that work together to:

Increase energy levels.

Delay muscle fatigue.

Enhance strength and endurance.

Improve mental focus.

In Australia, these supplements are widely available and have gained popularity among athletes and gym-goers for their effectiveness in achieving peak performance.

Key Ingredients in the Best Pre Workout Supplements

Understanding the key ingredients in pre-workout supplements can help you choose the right product. Here are some commonly used components:

1. Caffeine

Caffeine is a staple in most pre-workout formulas due to its ability to enhance energy and mental alertness. It stimulates the central nervous system, helping you stay focused and push through challenging workouts.

2. Beta-Alanine

This amino acid reduces lactic acid build-up in muscles, delaying fatigue and allowing you to train longer. Beta-alanine is especially beneficial for high-intensity and endurance-based exercises.

3. Creatine Monohydrate

Creatine is known for improving strength and muscle power by increasing the availability of adenosine triphosphate (ATP) in cells. This ingredient is ideal for weightlifting and explosive movements.

4. L-Citrulline

L-Citrulline promotes nitric oxide production, improving blood flow to muscles. This enhances nutrient delivery and reduces muscle soreness post-workout.

5. Branched-Chain Amino Acids (BCAAs)

BCAAs support muscle recovery and prevent muscle breakdown during exercise. They are a great addition for anyone focused on muscle retention and growth.

Benefits of Using Pre Workout Supplements

Choosing the top pre workout supplements Australia has available can provide numerous benefits, including:

Enhanced Energy Levels: Get a boost of sustained energy to power through demanding workouts.

Improved Endurance: Train for longer periods without experiencing early fatigue.

Increased Strength: Perform at higher intensities, enabling muscle growth and strength gains.

Better Focus: Stay mentally sharp and motivated throughout your training session.

Faster Recovery: Reduce muscle soreness and promote quicker recovery after intense workouts.

How to Choose the Best Pre Workout Supplements in Australia

With countless options on the market, selecting the right pre-workout supplement can be overwhelming. Here are some tips to help you decide:

1. Check the Ingredients

Look for a product with clinically tested ingredients like caffeine, beta-alanine, and creatine. Avoid unnecessary fillers and artificial additives.

2. Consider Your Fitness Goals

Different supplements cater to different goals. Whether you want to build muscle, enhance endurance, or lose weight, choose a product aligned with your objectives.

3. Prioritize Safety

Ensure the supplement complies with Australian regulations and contains safe, high-quality ingredients. Avoid products with excessive stimulants that may cause adverse side effects.

4. Read Reviews

Customer reviews can provide insights into the effectiveness and quality of a product. Look for trusted reviews from other fitness enthusiasts in Australia.

Top Tips for Using Pre Workout Supplements

Maximize the benefits of your pre-workout supplement with these tips:

Follow the Recommended Dosage: Overconsumption can lead to adverse effects like jitteriness or an upset stomach.

Time Your Intake: Take the supplement 20-30 minutes before your workout for optimal results.

Stay Hydrated: Drink plenty of water to prevent dehydration, especially when using caffeine-based products.

Cycle Your Usage: Avoid dependency by cycling off pre-workout supplements every few weeks.

FAQs About Pre Workout Supplements in Australia

1. Are pre-workout supplements safe?

Yes, when used as directed, pre-workout supplements are generally safe. However, it is essential to check the ingredients and consult a healthcare professional if you have underlying health conditions.

2. Can beginners use pre-workout supplements?

Beginners can use pre-workout supplements, but it is advisable to start with lower doses to assess tolerance and gradually increase as needed.

3. Are there any side effects?

Some users may experience mild side effects such as tingling sensations, increased heart rate, or digestive discomfort. These effects typically subside quickly.

Conclusion

For fitness enthusiasts aiming to elevate their performance, the top pre workout supplements Australia offers in 2025 are a game-changer. These products provide the energy, focus, and endurance needed to push boundaries and achieve fitness goals. By understanding the ingredients, benefits, and usage tips, you can make an informed choice that aligns with your training objectives. Always prioritize safety and choose high-quality products to ensure optimal results.

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Elite Performance: Sports Supplements Manufacturer Melbourne

Melbourne, a vibrant city known for its sports culture and active lifestyle, is also home to some of the best sports supplement manufacturers in Australia. These companies are dedicated to helping athletes and fitness enthusiasts achieve their peak performance through high-quality, scientifically-formulated supplements. In this article, we will explore the leading sports supplement manufacturer Melbourne, their unique products, and how they contribute to elite performance.

The Importance of Sports Supplements

Sports supplements manufacturer Melbourne play a crucial role in enhancing athletic performance, recovery, and overall health. They are designed to provide essential nutrients, improve energy levels, support muscle growth, and aid in recovery. Common types of sports supplements include protein powders, pre-workouts, amino acids, creatine, and recovery formulas.

Why Melbourne Stands Out in Sports Supplement Manufacturing

Melbourne is not only a hub for sports but also a center for innovation and quality in sports supplement manufacturer Melbourne. Here are a few reasons why Melbourne stands out:

High Standards: Manufacturers in Melbourne adhere to stringent regulatory standards to ensure product safety and efficacy.

Innovative Research: The city is home to leading research institutions that drive innovation in supplement formulations.

Quality Ingredients: Melbourne-based companies prioritize sourcing high-quality, natural ingredients.

Passion for Sports: The strong sports culture in Melbourne drives a commitment to supporting athletes with top-notch supplements.

Benefits of Sports Supplements

Sports supplements manufacturer Melbourne offer numerous benefits that can enhance athletic performance and support overall health:

Muscle Growth and Repair: Protein powders and amino acids support muscle growth and repair, essential for athletes and bodybuilders.

Increased Energy Levels: Pre-workouts and energy supplements provide a boost of energy, enhancing performance during workouts and competitions.

Improved Recovery: Recovery supplements aid in faster recovery after intense training sessions, reducing muscle soreness and fatigue.

Enhanced Endurance: Supplements like creatine and beta-alanine improve endurance, allowing athletes to train harder and longer.

Nutritional Support: Sports supplements provide essential nutrients that may be lacking in an athlete's diet, supporting overall health and well-being.

Key Considerations When Choosing Sports Supplements

When choosing sports supplement manufacturer Melbourne, it’s important to consider the following factors:

Quality of Ingredients: Look for supplements made from high-quality, natural ingredients without artificial additives.

Scientific Backing: Choose products that are backed by scientific research and clinical studies to ensure efficacy.

Transparency: Opt for manufacturers that provide detailed information about their ingredients and manufacturing processes.

Reputation: Check customer reviews and testimonials to gauge the reputation and effectiveness of the products.

Specific Needs: Consider your specific fitness goals and needs, such as muscle growth, endurance, or recovery, and choose supplements that cater to those needs.

The Role of Innovation in Sports Supplements

Innovation plays a crucial role in the sports supplement manufacturer Melbourne, driving the development of new and effective products. Melbourne-based manufacturers are at the forefront of this innovation, leveraging advanced research and technology to create cutting-edge supplements. Some key areas of innovation include:

Bioavailability: Improving the bioavailability of nutrients to ensure they are effectively absorbed by the body.

Sustainable Ingredients: Sourcing sustainable and ethically-produced ingredients to support environmental health.

Personalized Nutrition: Developing supplements tailored to individual needs based on genetic, metabolic, and lifestyle factors.

Advanced Formulations: Creating advanced formulations that combine multiple ingredients to enhance overall effectiveness.

Conclusion

Melbourne is home to some of the leading sports supplement manufacturers, offering high-quality products designed to enhance athletic performance and support overall health. By choosing the right sports supplement manufacturer Melbourne, you can achieve elite performance and take your fitness journey to the next level. Whether you're a professional athlete or a fitness enthusiast, Melbourne's sports supplements manufacturers have the products you need to reach your goals.

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Gluco Freeze Review Type Two Diabetes Diet Consider

One of the companies that makes nutrients for women and specializes in supplements for women health is nutraOrigin. According to several studies there appears to be a correlation between magnesium and Type 2 diabetes. How to lower blood sugar without medications is the beginning of a new way of living. No products must be given priority when you go for grocery.

Lose weight: Your blood glucose will be much easier to manage if you get your mass down to standard levels. If you workout regularly on rolling terrain or ascending and descending roads, you'd have a good chance of working on your concentric and eccentric muscle groups. After you eat (what's called 'post-prandial'), it's normal that your blood glucose will go up.

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It won't help you if you feel a need to eat everything in sight. The simplest way of beating hyperglycemia is the rule of "Take 15 to 20 gms" of fast absorbing carbohydrates either in the form of tablets or through proper diet choice. One of the widely used and most trusted herbal supplements for diabetic patients is Diabkil capsule.

If a person makes the habit of checking the habit of blood sugar level consistently with a blood glucose meter. There are many products and supplements available in the market promising to lower blood glucose level. It's typically either 130 or 140 mg/dl (7.2 or 7.8 mm/l). Many people who have been diagnosed with Type 2 diabetes prefer to go the natural route when trying to manage their condition.

This makes this herb an ideal thing to be included in one's daily diet. Burning more calories will make it possible for your body to require less insulin, and can also increase insulin sensitivity. The reason this kind of cinnamon may help with weight loss is that it slows down the passage of food from your stomach to your colon. One may treat diabetes naturally with the help of natural herbal supplements like diabkil capsules etc making use of herbs like neem, fenugreek, bitter melon, cinnamon, ginger, garlic, ginkgo biloba, Asian ginseng, bilberry etc.

Most of us will never need to have an ultra sound taken of our kidneys and will, therefore, never know how many kidneys we actually have. Avoid foods like sweets, candies, pastries, ice-creams and cakes as they contain very high amount of sugar. The numbers that determine if you are a pre-diabetic will range from 100-125 mg/dL. Instead, taking a 2 tablespoon (30 ml) dose of vinegar before two meals a day for four weeks helped Type 2 diabetics with weight loss and a drop in blood sugar levels.

In a modern state, like USA, there are many common health problems; obesity comes top in the list. One can have a jog around the neighborhood or work blood sugar supplements out on a treadmill and then followed by a few minutes of walking. Walking uses your whole body, especially if you swing your arms when you walk. Stevia: Who would believe the medicinal herb called Stevia lowers your blood sugar levels even though its leaves are 300 times sweeter than sugar?

If you have problems with your lipid or glucose tolerance, you better start walking. After close consultation with your doctor, embark on a concentric-eccentric walking workout regularly. These active ingredients help by reducing and inhibiting the excess glucose production.

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What is MUSCLE NATION PROTEIN CUSTARD, and why is it perfect for Your Fitness Goals?

In the world of fitness, there is always innovation and new trends coming in, be it in workouts or supplements. Evolution has always been the strongest aspect of this industry. 

 If you looked back a couple of decades ago, the concept of supplements was relatively uncommon, but now, it is the talk of the town among the gym-goers or people who work out religiously. Nutrition stores in Gold Coast also have a lot to offer for best protein for men or best women’s protein powder.

 Protein powder suppliers in Australia are providing yummy supplements to help you achieve your fitness goals. They have different supplement brands on board. The brands and products available are versatile and fulfill all your needs as a fitness freak. 

 Among such nutrition stores on Gold Coast, some stores have a virtual presence. This virtual presence has helped the consumers get the supplies even in the time of the recent pandemic. 

 Me Muscle Nutrition:

One of the top nutrition supplements store in Australia, it is home to various leading supplement brands. Me Muscle Nutrition is chosen by brands that have a firm belief in their performance and the output for their consumers. We are associated with brands like EHP Labs, Muscle Nation, Botanika, etc. 

 Apart from being in association with such brands, we also provide supplements that target main areas, including:

Weight-loss

Vitamins and Health

Proteins

Hormonal Support

Amino Acid

Pre-workouts

Diet Specific

Other than these categories, we also provide the accessories like shakers, bags, etc. Me Muscle Nutrition is equipped to provide you with all the necessary supplements and accessories. 

 What is Protein Custard? 

A new type of supplement has been put out in the market by Muscle Nation. It is Muscle Nation Protein Custard. It is a relatively new concept. Till now, the supplements were taken as a liquid drink or as tablets or capsules.

 It has a high level of protein and a lower ratio of fats and carbohydrates. It makes it a healthy option for those with health concerns as well. 

 Protein custard is a type of protein that is digested slowly. It releases the protein over several hours, making it slow to digest. It helps have an even level of energy throughout. 

 This makes sure that after a good workout, your muscles are recovering fine by providing them with the required amino acid. 

 It keeps you full for longer, which also helps you with your food cravings. When you already feel full, you are less likely to opt for food that is not required by your body. So, it helps you lose weight. 

 Muscle Nation Protein Custard helps you rebuild and repair your muscle by providing the amino acid required by your muscles, ensuring a safe post-workout. 

 It is the perfect choice to achieve your fitness goals. It ticks all the boxes important to make sure to get there. 

 How do you take Protein Custard?

With Muscle Nation Protein Custard, also known as Casein Custard, you can decide what consistency you want. 

In a bowl, add the custard powder and then slowly add milk or water (whatever you prefer). Keep mixing it. Keep adding more liquid until you reach your desired consistency. The suitable consistency is rich and thick, just like custard!  

 What is the Suitable Time for In-take?

As it is a supplement that takes a lot of time to digest, it is advised that one should take it in the morning or at bedtime.  

Taking it in the morning will help you keep up your energy levels by releasing the protein slowly. If you prefer taking it before bedtime, it will keep your stomach full, and you will wake up in the morning feeling more energetic and pumped for the day and workout ahead.

It does not have to be boring. That is why protein powder suppliers Australia have made sure to provide a lot of flavors. One can choose your favorite one from the options available. 

 Is Casein a Dairy Product?

Muscle Nation Protein Custard or Casein custard is a dairy product. Casein is a protein sourced through milk, which makes this product a dairy-based product, so those who have allergies related to dairy or are vegan should look for other options. 

Vegans also have an option to go for plant-based casein custard. It may not be that slow to digest, but it will surely work great for your body. 

By having supplements, you are making sure to put in the adequate amount of protein required by your body. If one adult requires two portions of protein daily, half of it is done by just taking that supplement! The easy availability at the nutrition stores Gold Coast has made it even easier for everyone to make better choices for their health.

Choose your option now and make your health your priority!

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What Is the Top-Rated Pre-Workout Supplement in Australia Right Now?

Pre-workout supplements have become an essential part of many fitness routines, providing a boost of energy, focus, and performance to help individuals push through their training sessions. For those looking to elevate their workout experience, choosing the Best Pre Workout Australia has never been more important. With a wide variety of options available in the market, it's essential to identify what makes a pre-workout supplement stand out and which products are considered the best for Australians.

What Makes a Pre-Workout Supplement the Best in Australia?

When selecting a pre-workout supplement, several factors determine its effectiveness. The key ingredients, formula quality, and overall customer satisfaction all play vital roles in determining whether a supplement lives up to expectations. Australians, in particular, have specific needs when it comes to performance-enhancing supplements, which means a product must meet high standards to earn the title of the Best Pre Workout Australia.

Key Ingredients to Look for in a Top Pre-Workout

Caffeine – This well-known stimulant is a cornerstone of many pre-workout supplements. Caffeine increases energy, focus, and endurance, helping individuals stay alert and power through their workouts.

Beta-Alanine – Known for its ability to buffer lactic acid build-up in muscles, beta-alanine can delay the onset of fatigue, enabling individuals to train longer and harder.

Creatine Monohydrate – A staple in many sports supplements, creatine enhances strength and muscle mass by supporting ATP (adenosine triphosphate) production during high-intensity exercises.

Branched-Chain Amino Acids (BCAAs) – These essential amino acids help reduce muscle soreness and aid in muscle recovery, which is critical for optimal performance and muscle growth.

Nitric Oxide Precursors – Ingredients such as L-citrulline help increase nitric oxide levels, leading to improved blood flow and muscle pumps during workouts.

Why Australians Need a Quality Pre-Workout Supplement

In Australia, the fitness culture is booming, with more people engaging in strength training, high-intensity interval training (HIIT), and endurance sports. As a result, the demand for the Best Pre Workout Australia has skyrocketed, with fitness enthusiasts seeking products that offer significant benefits.

With a diverse climate ranging from hot summers to cold winters, Australians often need a pre-workout that provides reliable energy boosts regardless of the weather. Pre-workouts that feature a balance of endurance-enhancing ingredients, focus-driven compounds, and strength-supporting elements are crucial for those training in varying conditions.

What Are the Benefits of Using the Best Pre-Workout?

Improved Energy Levels – Pre-workouts are designed to fuel the body, providing sustained energy that can be used to power through workouts, particularly those that involve intense physical effort.

Enhanced Focus and Mental Clarity – Ingredients like caffeine and tyrosine are known for their ability to sharpen mental focus. This helps individuals stay concentrated on their workouts, improving form and reducing distractions.

Better Performance and Endurance – By increasing blood flow and reducing the feeling of fatigue, the Best Pre Workout Australia helps users perform at their peak for longer periods, whether they are lifting weights or performing cardio.

Muscle Preservation and Growth – The amino acids and creatine found in pre-workout formulas aid in muscle recovery, reducing the likelihood of muscle breakdown and supporting growth.

How to Choose the Best Pre-Workout for Your Needs

When choosing the Best Pre Workout Australia, it’s essential to consider individual fitness goals, workout routines, and personal preferences. Here are a few tips to help make the decision easier:

1. Evaluate Your Goals

Understanding your fitness goals will help guide your pre-workout selection. If you are focused on strength training, look for a supplement with creatine and beta-alanine to enhance endurance and muscle power. If improving mental focus and energy is your priority, caffeine and nootropic ingredients may be beneficial.

2. Read Reviews and Ratings

Customer feedback is a valuable source of information when determining the effectiveness of a pre-workout. Look for user experiences from Australians who have similar workout goals to see how the product performed for them.

3. Check for Transparency and Quality

The best pre-workout products will list their ingredients transparently and include sufficient doses of active compounds. Avoid products with proprietary blends that don’t reveal the exact dosages of key ingredients.

4. Consider Flavor and Mixability

The taste and texture of a pre-workout can influence consistency. Choose a product that mixes well and is pleasant to consume to ensure it becomes a regular part of your workout routine.

5. Look for Product Certifications

Opt for pre-workout supplements that have been tested for purity and safety, especially those with third-party certifications. This ensures the product is free of banned substances and meets regulatory standards.

Are There Any Side Effects of Pre-Workout Supplements?

While pre-workouts can significantly enhance performance, it’s important to be aware of potential side effects. Some individuals may experience jitteriness, rapid heart rate, or digestive discomfort, particularly if the supplement contains high levels of caffeine. It is recommended to start with a smaller serving to assess tolerance before gradually increasing the dose.

Additionally, those with pre-existing health conditions should consult a healthcare professional before introducing new supplements to their routine.

Conclusion: Why the Best Pre-Workout in Australia Matters

Choosing the Best Pre Workout Australia can make all the difference in achieving fitness goals. With the right supplement, individuals can experience enhanced performance, greater focus, and increased energy levels, ultimately maximizing their workout results. When selecting a pre-workout, it is essential to prioritize quality ingredients, product transparency, and user feedback to ensure it meets specific needs.

By considering these factors, Australians can select a pre-workout that aligns with their fitness goals and training intensity, giving them the support they need to reach their peak potential.

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Discover the Top Sports Supplements Manufacturer Melbourne: Fuel Your Performance!

Melbourne, known for its vibrant sports culture and active lifestyle, is home to some of the best sports supplement manufacturers in Australia. Whether you're an athlete, bodybuilder, or fitness enthusiast, finding the right supplement can significantly impact your performance and overall health. In this article, we will explore the top sports supplements manufacturer Melbourne, providing insights into their products, quality, and what sets them apart from the competition. Let's dive in and discover how these manufacturers can help you fuel your performance!

The Importance of Quality Sports Supplements

Before delving into the manufacturers, it's crucial to understand why quality sports supplements manufacturer Melbourne are essential. These supplements provide the necessary nutrients to support muscle growth, recovery, and overall performance. High-quality supplements ensure that you're getting the right ingredients in the correct dosages, free from harmful additives or contaminants. This can make a significant difference in achieving your fitness goals safely and effectively.

What to Look for in a Sports Supplement Manufacturer

Choosing the right sports supplements manufacturer Melbourne involves considering several factors. Here are some key aspects to look for:

1. Ingredient Transparency

Reputable manufacturers provide complete transparency about their ingredients. This includes sourcing, quality, and dosages. Avoid companies that use proprietary blends without specifying the exact amounts of each ingredient.

2. Third-Party Testing

Third-party testing ensures that the supplements are free from contaminants and accurately labeled. Look for manufacturers that provide certificates of analysis (COAs) from independent labs.

3. Manufacturing Standards

High manufacturing standards, such as Good Manufacturing Practices (GMP), indicate that the company follows stringent quality control measures. This ensures consistency and safety in their products.

4. Customer Reviews and Reputation

Customer feedback can provide valuable insights into a manufacturer's reliability and product efficacy. Look for reviews on multiple platforms to get a well-rounded perspective.

Benefits of Using Sports Supplements

Incorporating sports supplements into your fitness routine can offer numerous benefits:

1. Enhanced Muscle Growth

Protein supplements, such as whey protein, provide the essential amino acids needed for muscle repair and growth. This can lead to increased muscle mass and strength over time.

2. Improved Recovery

Ingredients like BCAAs (branched-chain amino acids) and glutamine help reduce muscle soreness and speed up recovery after intense workouts, allowing you to train harder and more frequently.

3. Increased Energy and Endurance

Pre-workout supplements containing caffeine, beta-alanine, and creatine can boost energy levels and endurance, helping you push through challenging workouts with greater intensity.

4. Optimal Nutrient Intake

Multivitamins and mineral supplements ensure that your body receives the necessary nutrients to function optimally, supporting overall health and performance.

How to Choose the Right Supplement for Your Needs

Selecting the right sports supplements manufacturer Melbourne depends on your individual fitness goals and dietary preferences. Here are some tips to help you make an informed decision:

1. Identify Your Goals

Determine whether you need supplements for muscle gain, fat loss, energy boost, or recovery. Different products are formulated to target specific needs.

2. Read Labels Carefully

Examine the ingredient list and nutritional information to ensure the supplement meets your requirements. Avoid products with unnecessary fillers or artificial additives.

3. Consider Dietary Restrictions

If you have any dietary restrictions or allergies, choose supplements that align with your needs. Many manufacturers offer vegan, gluten-free, and lactose-free options.

4. Consult a Professional

If you're unsure which supplement is right for you, consult with a nutritionist or fitness professional. They can provide personalized recommendations based on your goals and health status.

The Future of Sports Supplements

The sports supplements manufacturer Melbourne industry is continually evolving, with new research and innovations shaping the future. Here are some trends to watch out for:

1. Personalized Nutrition

Advancements in technology are paving the way for personalized supplements tailored to an individual's genetic makeup and specific needs. This approach aims to optimize results by providing customized nutrient profiles.

2. Sustainable and Ethical Practices

Consumers are increasingly demanding sustainable and ethically-produced supplements. Manufacturers are responding by adopting eco-friendly practices, such as using plant-based ingredients and recyclable packaging.

3. Enhanced Bioavailability

Researchers are exploring ways to improve the bioavailability of supplements, ensuring that the body can absorb and utilize the nutrients more effectively. This can enhance the overall efficacy of the products.

Conclusion

Choosing the right sports supplements manufacturer Melbourne can significantly impact your fitness journey. By incorporating high-quality supplements into your routine, you can enhance your performance, support muscle growth, and achieve your fitness goals more efficiently. Remember to choose supplements that align with your specific needs and consult with professionals if necessary. Fuel your performance with the best sports supplements manufacturer Melbourne has to offer!

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Healthy food habits in Australia for Cricket.

Cricket is an international bat and ball game played competitively by both genders from primary school age at a variety of levels including amateur and professional. 

It is a long game with various requirements: explosive power, speed, agility, strength and recovery speed. All of these factors are heavily influenced by what you eat.

Food is fuel and if you fuel your body right it will keep you at the optimum level for playing cricket.

While you don't need special supplements or diets to maintain good cricket nutrition, you do need to know what works best. Here I have collected together all my tips on what to eat to make you a better player.

What do cricket players eat and drink

It boils down to just 7 things to do:\

Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

Eat complete lean protein with each meal.

Eat fruits and/or vegetables with each food meal.

Ensure that your carbohydrate intake comes from fruits and vegetables (Exception: workout and post-workout drinks and meals).

Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates(8%) (e.g. animal fat), monounsaturates(10%) (e.g., olive oil), and polyunsaturates(12%) (e.g. flax oil, salmon oil).

Drink only non-calorie containing beverages, the best choices being water and green tea.

Eat mostly whole foods (except workout and post-workout drinks).

What should I eat before competition?

A challenge for cricketers is that they do not know whether they will be batting or bowling on the first day of a match until 30-45 minutes prior to start time. As a result, they need to prepare for a match assuming they will be performing on the first day.

When fuelling for a match, eat enough food to feel comfortable (but not overfull) – experiment with a variety of foods in training. A larger meal 2-4 hours prior to playing will to allow time for digestion. Top up fuel stores 1-2 hours before the start with a carb rich snack (e.g. simple sandwich, muesli bar, fruit). Snacks should be low in fat as fat slows digestion and can lead to tummy upsets on the field. Carb rich fluids such as smoothies or liquid meals can be good if you are prone to stomach upset from eating solid food before a game.

Pre-game hydration is important to ensure cricketers begin the match in a hydrated state. Pale yellow urine in the lead up to the game is a good sign of hydration.

 What should I eat and drink during competition?

As cricket matches are often played in hot conditions, replacing fluid losses and keeping cool at breaks in play must be a priority. In addition, carbohydrate can enhance performance during matches by stimulating the brain to maintain motivation and delay the onset of central fatigue.

Practical hydration and cooling strategies include:

Use individual bottles to keep track fluid intake

Choose higher electrolyte fluids as the sodium content drives thirst and promotes fluid absorption.

Add ice to bottles and store in eskies to keep cool

Eat crushed ice or fruit juice based icy poles

Use cool towels around the neck and face

Cold shower at innings break

Sit in an air-conditioned room or in front of fans.

Sports drinks can provide a convenient and compact source of fuel (carbohydrate) and fluid during intense matches or if eating is uncomfortable for the player.

Include small easily digested snacks every 1-3 hours while waiting to bat. If not batting for a while a more substantial snack can be eaten. Carb rich snacks will keep blood glucose levels topped up. Snacks should be low in fat to help easy to digestion. Avoid high fat pastries, tarts, slices and cakes that are common at breaks as these can cause gut upset. Some suitable snack choices include:

Dairy based smoothies or Flavoured milk

Yoghurt

Fruit fresh or tinned fruit in natural juice

Sandwiches with lean meat or spread

Fruit muffins or crumpets with jam/honey

Sushi rolls

Grainy crackers + vegemite and cheese

 Recovery

Post game meals focus on carbohydrate (fuel), protein (for muscle repair), fluids and electrolytes (to replace sweat losses) and coloured vegetables (antioxidants). A recovery meal or snack should be consumed soon after a game, especially if matches are played over multiple days. Suitable options include:

Wholegrain lean meat and salad sandwich/wrap

Greek yoghurt with blueberries and muesli

Homemade lean meat burgers with salad

Jacket potato with lean mince topping

Chicken and vegetable stir-fry on rice or noodles.

As with many team sports, there is a culture of alcohol immediately after matches to celebrate or commiserate. Alcohol directly can negatively impact recovery as it affects rehydration, refueling, muscle repair and can increase inflammation to any tissue damaged in play. Recovery choices are critical when playing multiple games in a day or backing up for another game/ training the next day.

Nutrition is an important part of any fitness regime. Cricket being a day long sport, the importance of nutrition is very high. 

The food that you eat gives you energy to play through the entire day. Hence, while eating the right kind of food can take your performance to a different level, eating the wrong kind of food can also slow you down.

So start your game with Colourup Uniforms. We produce Premium Cricket Jerseys and Sublimated Cricket Uniforms for your Team.

Our custom made cricket jerseys and custom made cricket polos are the coolest clothing ever in the industries.

Schools, colleges, businesses and social organisations trust us to provide the Best Cricket wear.

Below are some of the categories that are available with us for you to explore.

 Categories:

Design Your Own Custom Cricket Apparel

Design Your Own Custom Mens Cricket Polos

Design Your Own Custom Mens Long Sleeve Polos

Design Your Own Custom Mens Cricket Jerseys

Design Your Own Custom Mens Long Sleeve Jerseys

Design Your Own Custom Mens Jacket 

Design Your Own Custom Ladies Cricket Polos

Design Your Own Custom Ladies Long Sleeve Polos

Design Your Own Custom Ladies Cricket Jerseys

Design Your Own Custom Ladies Long Sleeve Jerseys

Design Your Own Custom Ladies Jacket 

Design Your Own Custom Cricket Pants

 Reference:

https://www.sportsdietitians.com.au/factsheets/food-for-your-sport/food-for-your-sport-cricket/

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Fitness freaks, If you are looking for PRE-Workout products we have huge variety for men and women don't waste time visit us or you can buy products online from our website

[bestbodyinaustralia]

True Protein: Revolutionising Supplementation in Australia

When it comes to quality nutrition and supplement products in Australia, True Protein has quickly become a trusted name. Offering a wide range of supplements designed to support fitness, health, and wellness, True Protein has gained significant popularity among athletes, fitness enthusiasts, and anyone looking to improve their overall health. With its high-quality ingredients and commitment to excellence, True Protein is revolutionising the supplementation market in Australia, providing a solution that truly supports its growing Aussie base.

What is True Protein?

True Protein is an Australian brand that has built a strong reputation for producing premium protein powders and health supplements. The brand offers a variety of products, including whey protein, plant-based protein, BCAAs (branched-chain amino acids), pre-workouts, and more. True Protein stands out for its focus on high-quality ingredients, ensuring each product is carefully formulated to support specific health and fitness goals, whether it's for muscle gain, fat loss, or general wellness.

True Protein prides itself on providing a clean, nutritious source of protein and supplements that can be used by people at all levels of fitness. Whether you’re an elite athlete or just starting your fitness journey, True Protein offers a range of products to suit your needs.

Why True Protein is Reaching Its Aussie Base

Local Australian Brand with Global ReachTrue Protein’s Australian origins give it an edge when it comes to quality, as it understands the needs of local consumers. The brand’s commitment to supporting Aussie athletes and fitness enthusiasts is reflected in their emphasis on high-quality, locally sourced ingredients. Additionally, True Protein’s ability to deliver top-notch products internationally ensures that Australians have access to world-class supplements, helping them reach their fitness goals faster.

Premium, Clean IngredientsOne of the reasons why True Protein has become a top choice for Australians is its commitment to using only the finest, natural ingredients. Unlike many other supplement brands that may contain fillers, additives, or artificial sweeteners, True Protein prides itself on offering clean, pure formulas. Their protein powders, such as the True Whey Protein, are made from high-quality whey isolate and concentrate, ensuring users receive optimal nutrition without unnecessary additives.

A Wide Range of Products to Suit All NeedsTrue Protein’s extensive product line caters to various dietary preferences and fitness goals, making it easy for Australians to find exactly what they need. From high-protein whey powders to plant-based alternatives for vegan customers, True Protein ensures that there's something for everyone. Additionally, their BCAAs, pre-workouts, and fat-burning products provide comprehensive support for individuals looking to improve their workout performance or recover effectively after training.

Customizable FlavoursA standout feature of True Protein is its selection of delicious flavours. Understanding that taste plays a major role in choosing supplements, True Protein offers a variety of tasty options, such as Chocolate, Vanilla, Salted Caramel, and even Strawberry Cheesecake. Australians appreciate the fact that they can enjoy their protein shakes without the chalky or artificial aftertaste that often comes with other brands, making it easier to stick with their supplementation routine.

Support for All Fitness LevelsWhether you’re a seasoned gym-goer or a fitness newbie, True Protein offers products tailored to all fitness levels. Their formulations support various needs, from muscle recovery to weight management. Products like the True Mass Gainer cater to those looking to build muscle and increase mass, while others, like the True Plant Protein, provide options for vegans or those looking for an alternative to animal-based products. With True Protein, Australians can be sure they are using supplements that align with their specific fitness goals.

Transparency and Quality AssuranceAustralians are increasingly looking for transparency and accountability when it comes to supplements, and True Protein stands out in this regard. The brand is committed to maintaining the highest quality standards and ensuring that each product is tested for purity and effectiveness. With True Protein, customers can trust that they’re getting a premium product without any hidden surprises.

Affordable Prices for Premium QualityDespite offering premium products, True Protein ensures their prices remain competitive, making high-quality supplements accessible to a broader audience. With various packaging sizes available, customers can find an option that suits their budget, whether they’re just starting out or looking to buy in bulk. True Protein's commitment to affordability without compromising quality has further contributed to its growing popularity in Australia.

Why Australians Trust True Protein

The success of True Protein in Australia can be attributed to its ability to deliver on its promises. With an emphasis on quality, transparency, and a customer-first approach, the brand has built a loyal following of Australian consumers who appreciate its dedication to providing the best products for fitness and health. As more Australians turn to supplements to enhance their performance, boost recovery, and support their overall health, True Protein remains a top choice due to its excellent product range and commitment to excellence.

Conclusion

True Protein has proven itself to be a leading brand in the Australian supplement industry by offering high-quality, effective, and affordable products. Whether you’re looking to build muscle, lose weight, or enhance your overall health, True Protein provides the right nutritional support to help you achieve your fitness goals. With its range of clean, premium supplements and a commitment to local excellence, True Protein is undoubtedly a trusted choice for Australians seeking to improve their fitness, nutrition, and overall well-being.

[temperkitten7-blog]

Episode #393 – Full Transcript

Podcast from: https://bengreenfieldfitness.com/podcast/lifestyle-podcasts/increase-testosterone/

[0:01:10] Introduction

[0:01:10] Start of Podcast; Talking About their Fasting

[0:06:51] Newsflashes: CBD, Keto and Romaine Lettuce?

[0:16:40] The Carnivore Diet

[0:24:32] Ketogenic Diet and Athletes

[0:30:43] Older Folks Who Are Performing Really Well

Get The Low Carb Athlete - 100% Free!Eliminate fatigue and unlock the secrets of low-carb success. 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[0:37:35] Special Announcements

[0:46:58] Listener Q&A: How to Increase Testosterone After Exercise

[0:59:53] How to Fix the School Lunch Program

[1:14:04] Giveaways & Goodies

[1:17:08] End of Podcast

Ben:  In this episode of the Ben Greenfield Fitness, CBD, keto, romaine lettuce, how to increase testosterone after exercise, aesthetics versus longevity and much, much more.

I have a master’s degree in physiology, biomechanics, and human nutrition. I’ve spent the past two decades competing in some of the most masochistic events on the planet from SEALFit Kokoro, Spartan Agoge, and the world’s toughest mudder, the 13 Ironman triathlons, brutal bow hunts, adventure races, spearfishing, plant foraging, free diving, bodybuilding and beyond. I combine this intense time in the trenches with a blend of ancestral wisdom and modern science, search the globe for the world’s top experts in performance, fat loss, recovery, gut hormones, brain, beauty, and brawn to deliver you this podcast. Everything you need to know to live an adventurous, joyful, and fulfilling life. My name is Ben Greenfield. Enjoy the ride.

So, Brock, besides all the other sexy things that we have planned to talk about today like the most–

Brock:  Sexy, sexy things.

Ben: –trendy topics and all of health like CBD and keto. We might as well make a trifecta and talk about fasting.

Brock:  Okay.

Ben:  Are you doing this five-day New Year’s fast that I’m on?

Brock:  I am. I’m doing a variation.

Ben:  What’s your variation? Pizza?

Brock:  Well, what I’m doing is I’m doing a vegan. I’m doing a Level 4 vegan diet.

Ben:  Level 4?

Brock:  But only between 11:00 p.m. and 7:00 a.m.

Ben:  Wait, what makes it a Level 4?

Brock:  Well, you don’t eat anything that casts a shadow.

Ben:  Oh, I get it. Okay. I’m nodding my head like I understand but I still don’t understand what that has to do with Level 4.

Brock:  It doesn’t. Yeah. I think it’s from “The Simpsons,” to be honest.

Ben:  Is it really called the–

Brock:  I think they stole that from–

Ben:  Is it really called a Level 4 fast?

Brock:  Well, it is by Lisa Simpson when she’s talking to, I think it was Paul McCartney’s wife, Linda McCartney, yeah.

Ben:  You, my friend, are dating yourself because I know nothing of this strange mysterious Simpsons you speak of.

Brock:  Oh, it was just the 1990s, come on. Anyway, so yeah. That was my clever way of saying, “Yes, I’m doing the intermittent, like extended intermittent fasting version.”

Ben:  Okay. Well, I am and for those you who have no clue what we’re talking about, my company, Kion, we are overseeing a fast for–gosh, there’s like over 10,000 people doing this over this week.

Brock:  Yeah.

Ben:  I’ve chosen to do kind of a modified fast. It’s called an elemental diet and it’s a way to heal the gut. So, basically, there’s this meal replacement stuff. It’s called MediClear. Have you heard of this, Brock?

Brock:  I have not.

Ben:  So, it’s got a whole bunch of sulforaphane in it, like sulforaphane glucosinolate. That’s from the seeds and sprouts of broccoli. And you hear about sulforaphane–Dr. Rhonda Patrick has talked about that quite a bit as being a really good way to up-regulate particularly what’s called Phase 2 detoxification of the liver, and then also to protect the gut from damage and protect the cells overall. But then, what Thorne did is they blended this with a whole host of other nutrients that make it almost like a medical meal replacement blend. Meaning that it has everything from like curcumin, green tea, grape seed extracts, the methyltetrahydrofolate form of folic acid, a bunch of mineral chelates. It’s everything that you would expect to put into a giant canister that would taste like ass. But actually, it’s like a–

Brock:  I was going to ask that.

Ben:  So, breakfast, lunch and dinner right now, I do two scoops of that which comes out to about 170 calories and then I just–

Brock:  That’s pretty puny.

Ben:  Well, yeah. But well, I’m fasting, duh.

Brock:  Duh.

Ben:  Duh. I’m fasting. I’m making shakes over here, bro. So, I blend that with some bone broth and a little bit of salt. And then, the only thing that’s missing, for me as a nutritionist, I look at the labels and inspect things and try to figure out if I’m building up any deficits. The only thing I was a little bit concerned about, just because I’m still training and everything, was a little bit of fatty acids and a little bit of extra amino acids. So, pre-workout, I’m doing about 10 grams of what are called essential amino acids to keep myself in a relatively anabolic state for my workouts. And then, the other thing–

Brock:  We’ve talked about those a couple of times.

Ben:  Yeah. The other thing I’m doing is about a tablespoon of extra virgin olive oil that when I blend that Thorne MediClear, I put that in there. For a five-day fast, that’s not that necessary. It’s not like I’m going to be fat deficient but for a lot of people who do an elemental diet, it’s particularly effective for things like small intestine bacterial overgrowth and bloating and gas and leaky gut. They’ll follow a protocol like that for a good 30 days.

I have some clients who have had followed something very similar to this for 30 days and that’s a scenario where I’m like, “Okay. We need to add just a little bit of extra fat.” So, I’ll have them supplement with some fish oil and then put some extra virgin olive oil in with their MediClear. Plus, the MediClear has broccoli in it, and last I checked, olive oil tastes pretty good with broccoli. I think that’s like [00:05:46] ______.

Brock:  Mm-hmm. That’s delicious.

Ben:  Anyways, now that everybody–

Brock:  You should just do a shot glass. Just pour a shot glass of olive oil. That’s delicious.

Ben:  You mean just drink it straight?

Brock:  Yeah.

Ben:  It actually is. We’re part of this thing called the Extrovert–what’s it called? No, The Olive Oil Club, The Olive Oil Club. Every quarter, we get three bottles of wonderful olive oil from all over the world into our house from like Australia and Spain and Italy. And my kids and wife and I will have tastings when the olive oil gets there because it comes with all these tasting notes almost like wine. And so, you can taste the herbaceous, spicy, lemony, citrusy. They kind of pull some stuff out of their ass sometimes, as far as the description, like an herbaceous, thyme tree bark infused piney flavor.

Anyways though, yeah. So, we do shot glasses of olive oil. And I suppose now that everyone’s salivating, we should go on to talk about keto and romaine lettuce, shall we not?

Brock:  Let’s do it.

Male:  New flashes.

Ben:  Alright, so first of all, before we jump in, I should mention that all–I know everybody’s chomping at the bits to join The Olive Oil Club and to learn more about this mysterious Thorne MediClear I speak of. So, that along with–as usual, we do really, really comprehensive shownotes for you guys. So, I’ll put everything over at BenGreenfieldFitness.com/393. And I’ll bet now you’re very, very much interested in why I mentioned romaine lettuce in the intro.

Brock:  I think I can guess.

Ben:  Yeah. Okay. So, did you see this article about The Five Foods the Internet Was Most Obsessed with In 2018?

Brock:  Only because I saw you put it in there but I saw some similar ones and this one, I have to admit, is much more near and dear to my heart than some of the other lists I saw.

Ben:  Yeah. Alright. Drumroll, please. Here we go.

Brock:  Okay.

Ben:  Number one was keto cheesecake. Keto cheesecake, baby. That was number one and I went and looked at the recipe, it’s–some of these keto recipes it’s kind of like–what’s the diet? That if it fits your macros diet, where it doesn’t really matter what’s in it so long as it has X percentage of fat and as far as if it’s low enough in carbohydrates. This one, it looks pretty tasty. I wouldn’t have particularly put this recipe together exactly as they did. The crust is almond flour and butter, which is not bad.

Brock:  That’s fine.

Ben:  I choose some grass-fed butter, of course. And then, the cheesecake itself is 16 ounces of cream cheese with no stipulation of the source of the cream cheese.

Brock:  Organic, yeah.

Ben:  Yeah. I would potentially choose something else like a really good organic. You could use a yogurt cheese or even like an almond cheese if you were doing the almond flour, could probably go pretty well with the almond cheese or just like go organic too if you’re going with the creamy cheese. What else was in there? Two large eggs, not bad.

Brock:  Yeah.

Ben:  Vanilla extract or vanilla flavor, which you do need to be careful with. They do get that from beaver anus, believe it or not, if you don’t get the real vanilla extract. Then lemon juice, salt and erythritol. You may want to use stevia instead of erythritol if you don’t want your cheesecake to be a fart city. But it’s not that bad. It’s a keto cheesecake. Keto cheesecake was the number five food the internet was most obsessed with based on–I think they’re ranking this on Instagram likes or something like that.

Brock:  I think it was Google. It was Google Analytics like Google search terms, yeah.

Ben:  Wow. Yeah. Okay.

Brock:  And that is literally like have your cake and eat it to kind of a deal right there.

Ben:  Yes, yeah. And promise, we won’t reverse-engineer every single one of these recipes. Keto pancake was the next one. Those actually look pretty good but the main–it’s similar to the keto cheesecake except it’s a pancake.

Brock:  Squish it down.

Ben:  That’s pretty much it. You could probably skip it. Make the cheesecake, get a griddle and just put the cheesecake on the griddle and you have the pancake recipe.

Brock:  Just flatten that sucker and grill it up.

Ben:  Yeah, it’s basically like coconut flour and baking powder and then they’ll add cream cheese, speak of the devil, and lots more almond flour and lots more cinnamon. I think most people who make keto recipes, and my wife says this about the keto cookbooks that people inevitably send to our house like every single freaking day, you only really need 10 ingredients in your pantry to follow any of these cookbooks. It’s like stevia, cream cheese, eggs, MCT oil, coconut oil and cinnamon, maybe some quinoa.

Brock:  And then, some sort of flour like almond flour or coconut flour.

Ben:  Yeah. Yeah. Okay. Number three was CBD gummies.

Brock:  I had not seen those.

Ben:  No. They’re actually pretty good. There’s this company called Botanica, Botanica that is out of Seattle and they make these wonderful, wonderful, wonderful edibles and they do different THC, CBD ratios. And I think they’re expanding now into California and a few other places where marijuana is legal but of course, most people are aware that CBD from hemp is fully legal now, federally, based on the farm bill in the U.S. And CBD gummies, but these are not homemade. These are not like a recipe like keto cheesecake or keto pancakes. These are just sold. People like to eat these CBD gummies. The ones that are shown here are the brand, Lord Jones. I don’t know what those are or where they come from.

Brock:  I like the logo.

Ben:  Yeah. I’m a fan of CBD. The problem with CBD is most people use it but they don’t notice anything because they don’t use enough because all these products use paltry portions of CBD. When you look at the research like for the anti-anxiety effect, it’s like 300 to 900 milligrams. And the serving in most of these CBD products is 5 to 10 milligrams. For sleep, you need 60 to 100 milligrams minimum. Alright, so I actually took CBD last night for sleep.

Brock:  Me too.

Ben:  This probably broke my fast now that I think about it because of the amount of oil I had to consume to deliver said CBD. I was using this CBD that was blended in MCT oil and I had to use like six dropper foals and then you hold it in your mouth like two minutes to actually get–I think I got about 100 milligrams but I had to use like half the bottle to get 100 milligrams of CBD.

So, I think a lot of people aren’t aware that CBD works like gangbusters but there are some companies that make really, really dense CBDs. I think Elemental Health CBD is one, and then I use the BioCBD stuff in capsular form, and then Thorne has a CBD that–Thorne doesn’t even call it CBD because they’re smart because they know the feds will shut them down if they did that. It is just Thorne Hemp. But some of these products, they have slightly higher amounts of CBD or slightly more dense or efficacious but anyways, that’s CBD. And then, number two was romaine lettuce. Now, why do you think people would have Googled the hell out of romaine lettuce?

Brock:  Maybe because it was poisoning people.

Ben:  Uh-huh, yeah. It’s E. coli.

Brock:  Was it E. coli-ing people?

Ben:  The E. coli outbreak. So, that was pretty much it. That’s why romaine lettuce appeared along with CBD and keto pancakes and cheesecake. So, that would–

Brock:  Yeah. I have never wanted a Caesar salad so bad as during that whole outbreak. It was one of those like just because I can’t have it, I want it really bad.

Ben:  I knew nothing of the outbreak. I am so tuned out to the news that the entire world supply of chicken, burgers, vegetables could all go completely to hell and be full of E. coli and parasites and pathogens and God knows what else, and I would probably show up at a restaurant and order the romaine lettuce burger with the side of raw beef, tartare and not know any better because I know nothing of the news.

Brock:  Yeah. I knew because I walked into my local grocery store and they actually had a sign that said, “No romaine lettuce until it’s proven to be E. coli free, blah, blah, blah.” I was like, “Oh, crap.”

Ben:  Yeah. And number one was this unicorn cake, which I think was a cop-out. I think whoever wrote this article was on deadline and it got to number one, but unicorn cake was number one. I think they were trying to be funny.

Brock:  I think so. Maybe they were alluding or harkening to that Starbucks drink that was out in the spring. Wasn’t there a unicorn Frappuccino or something that was redonkulously every kind of sugar, every kind of color all piled on top of each other?

Ben:  Really? That was an–

Brock:  That was a real thing.

Ben:  That was an actual thing?

Brock:  Yeah.

Ben:  A unicorn Frappuccino. Can we find the recipe for a unicorn Frappuccino? You think you could–

Brock:   I think so.

Ben:  Oh, oh. Hey, I have a recipe. They call it, “The flavor changing, color changing totally not made-up unicorn Frappuccino, magical flavors start off sweet and fruity transforming to pleasantly sour.” Oh, this cannot have any chemicals in it. “Swirl to reveal a color changing spectacle of purple and pink. It’s finished with whipped cream, sprinkled pink and blue fairy powders.”

Brock:  Fairy powders?

Ben:  Oh, wow.

Brock:  I love fairy powders.

Ben:  Here are the ingredients and then we’ll move on because this is getting along in the tooth. Here are the ingredients. I’ll do this like the micro machine guy speaking of dating myself. I smell Creme Frappuccino, syrup, whipped cream, creme mono and diglycerides, carrageenan, vanilla syrup, sugar, water, mango juice concentrate, sugar water, natural flavors, potassium sorbate, sugar, natural and artificial flavor, salt, salt water, xanthan gum, potassium sorbate, citric acid, blue drizzle which is made of white chocolate, mocha sauce, sugar, condensed skim milk, coconut oil, cocoa butter, natural flavor, salt potassium sorbate, monoglycerides, classic syrup, sugar, sugar, water, natural flavors, potassium sorbate, citric acid, sour blue powder with citric acid, color, spirulina–oh, dude. It’s got a super [00:16:09] ______?

Brock:  Oh, hey. Well, there you go.

Ben:  I’m in.

Brock:  It’s good for you.

Ben:  Water, sugar, maltodextrin, citric acid, pink powder with fruit and vegetable color, apple, cherry, radish, sweet potato? Holy cow.

Brock:  Radish?

Ben:  Oh my gosh, this is ancestral. Sour blue powder, citric acid, color spirulina, more spirulina, water, sugar, sugar, maltodextrin, citric acid. Did I mention sugar? Wow. Not half bad. Alright. Let’s move on. Let’s move onto something a little bit more scientific.

Brock:  Okay.

Ben:  The carnivore diet, fantastic article. And by the way, during the news flashes, I linked to all these articles in the shownotes and some of these get a little dense and so I do recommend these as good reads. So, the carnivore diet, it’s obviously popular. We’ve talked about it a lot and this particular article on obscurescience.com delves into how the carnivore diet could theoretically reverse the serious health conditions that it’s been shown to anecdotally be able to reverse. So, some of the things that this article explores, in summary, is that we know, for example, that intestinal permeability is the common link behind a lot of autoimmune conditions.

This simply means that dysfunctional intestinal permeability can allow these large molecules like foreign proteins to enter the body and that can lead to the development of everything from diabetes to rampant inflammation to mast cell disorders to autoimmune thyroid issues to a host of different problems. And, of course, when you switch to a carnivore diet that is by definition due to the fact that you’re eating, although there are variations of the diet, primarily just meat, it is an elimination diet. And it is a pretty significant elimination diet.

In that, you go cold turkey getting rid of gluten, corn, soy, milk, dairy, a lot of the lectins from plants, any of the phytic acid inhibitors. Just about anything that could mount a reaction against the wall of the gut. This is what I’ve said before and what I always question is I would love to see a comparison of an autoimmune diet with the carnivore diet or an elimination diet with the carnivore diet because I think a lot of the benefits people see in terms specifically a reversal of–there’s those Mikhaila Peterson, Jordan Peterson’s daughter made famous by this when she was on the Joe Rogan podcast speaking of this, how she got rid of her rheumatoid arthritis or at least controlled the symptoms of it with the carnivore diet. Primarily, I suspect, because it really is an autoimmune diet. It’s just a meat-based version of an autoimmune diet.

And so, this article goes into some of the research behind intestinal permeability and also why the carnivore diet is probably having a pretty significant impact on, specifically, intestinal permeability. So, that’s one theory.

Another one is that a lot of folks who switch to this diet and feel good may have undiagnosed celiac disease because we know that a gluten-free diet resolves celiac disease and wheat allergies. And last I checked, ribeye steak is not full of gluten unless it’s sprinkled with gluten powder, which is a fantastic side to most steakhouse. You can get the mushrooms, you can get the peppercorn, you can get the butter, you could get the pesto or you could get the gluten powder.

But assuming you’re passing up the gluten powder, there is a high likelihood because a carnivore diet has a significantly lower risk of accidental gluten exposure or even gluten cross-contamination. That’s the thing is a lot of these gluten-free diets people go on still have elements like coffee and corn and maltodextrin and a lot of things you’ll find in condiments or in so-called gluten-free foods that really do have detectable sources of gluten in them, whereas that’s–

Brock:  Wait, coffee does?

Ben:  Coffee is cross-reactive with gluten, meaning that there are proteins in coffee that can cause elevated reactivity to gluten, like if you were to go to a good food allergy testing company like Cyrex, for example, and you were to do what’s called a Gluten-Associated Cross-Reactive Food Screen, they’re actually testing for coffee, particularly instant coffee. That’s a big culprit with gluten cross-reactivity. And then, they test for rye, barley, spelt, chocolate is another that has a lot of gluten cross–so a lot of people going like a gluten-free diet but continue to drink couple cups of a suspect coffee and have a big bar dark chocolate at night and they still have symptoms and like, “This gluten-free diet is crap. I’m done. I’m going back to my burger buns.”

Brock:  You just described me.

Ben:  Yeah. That’s another theory is that it’s reversing autoimmune disease because it is something that is completely eliminating gluten, and that’s another reason that it potentially works. And so, it’s an interesting article. It goes into a lot of the studies behind this but I personally would have no issues–my take on a carnivore diet is I have no issues with it, if you’re eating nose to tail. So, you’re getting a lot of the glycine and a lot of the marrow and a lot–if you’re eating just the muscle fiber, you’re getting a lot of the protein methionine. You’re getting a lot of some of the sugars in the meat that could potentially cause some gut inflammation issues. You’re missing out on a lot of the beneficial amino acids and a lot of the beneficial fatty acids that you can get from eating the marrow, consuming a lot of the awful like the kidney, liver, heart, et cetera.

The other thing is if you are truly eating nose to tail and you’re doing as you might see–people talk about like the Inuit. They say, “Well, these people eat only meat or very, very large percentage of meat and they do just fine.” But we see some of these folks, and I don’t know if the Inuit, in particular, do this but I was researching, because I’m working pretty hard on my new book right now, which by the way, I have a landing page up for the book now if people want to start to get in line to get their hands on a copy when it’s released. The lion’s share of the book is actually about longevity and about the natural ancestral approach to living. And there’s a lot of spiritual healing, quantum physics, energy medicine in there too. It’s a unique approach. People want to jot it down. I’ll put this in the shownotes too. Its discoverki.com, discoverK-I.com is the landing page for the book, if you want to get in line to learn more about that when it comes out next year or this year, actually. It’s 2019.

But anyways, what I talked about in that book is the habit of a lot of these populations who do eat nose to tail. They will cook the intestines lightly of ruminants like deer and cattle and some of these grazing animals. And so, they’re essentially eating like a stomach salad. They’re eating a lot of these intestines that have a lot of the fibers and the grass and the produce in them. So, not only does that mean that they’re amping up their phytonutrient, flavonol, anthocyanidins, a lot of these nutrients that could potentially be missing from a strict muscle meat diet, but they are also increasing their exposure to beneficial ferments. And so, they’re getting a lot of those fermented foods and beneficial bacteria and ensuring that the impact on the microbiome of a strict meat diet that could potentially be deficient in some of the prebiotics that your gut bacteria need, they’re kind of controlling that.

So, my take on the carnivore diet is do it but don’t do it by buying ribeyes from Costco, which most of my friends who are on the carnivore diet, that’s what they do. They’re like, “Go to Costco. You get the best meat. You get the best price.” And they’re just eating ribeyes breakfast, lunch and dinner. They’re not doing liver pate and maybe some nice sliced up kidney or some braunschweiger or some head cheese or any of the more ancestral cuts. Anyways though, that’s the deal with a carnivore diet. I think it’s a good article and I’ll link to it in the shownotes over at a BenGreenfieldFitness.com/393.

Brock:  Awesome.

Ben:  Cool. Actually, the second to last article that I wanted to touch on was this idea of the ketogenic diet and athletes. Now, this article did a very good job. This was on roguehealthandfitness.com. And it did a very good job delving into all of the different studies on ketosis and performance. So, first, it looked at endurance, and particularly, mice and endurance and the ketogenic diet and what they were able to find out with mice. And then, they looked at another study by Jeff Volek, which I was actually a part of, but back at the University of Connecticut where they took a bunch of male endurance freaks who they had followed ketogenic diet for 12 months. And then, they tested their glycogen conservation like how well they were able to kind of conserve and use their glycogen stores more efficiently during exercise, their fat burning capacity, et cetera. And then, they also looked at non-athletes who were exercising on a ketogenic diet.

I’m sorry, that study didn’t look at non-athletes but this particular article I’m talking about, it went on to discuss a study that was done in non-athletes exercising on a ketogenic diet. And then, they looked at high-intensity exercise and how that responds to a ketogenic diet. Then they looked at also cyclists in a ketogenic diet. And, I think there were nearly a dozen studies they went into. They looked into body composition and CrossFitters on a ketogenic diet. They looked at higher intensity exercise performance on a ketogenic diet. The list goes on a total of 13 studies that they go into in this article but here’s the summary. Here’s the summary. This is interesting.

Brock:  Okay.

Ben:  So, A, the longer the studies keto-adaptation phase, meaning the longer that the study participants follow a ketogenic diet, which we would call keto-adaptation or to use the more layman or laywoman’s term turning you into a fat-burning machine, the more likely the study is to find favorable performance results. And that’s likely due to increases in your ability to be able to use fatty acids as a fuel improvements and your ability to be able to conserve glycogen during exercise, increases in mitochondrial density, potentially even an increase in the ability to be able to digest fats, like increased bioproduction by the liver and released by the gallbladder, potentially an up-regulation of lipase, one of your fat burning enzymes. So, there’s probably a cluster of factors that occur with a long-term exposure to that diet that renders it more favorable long term for performance.

I’ve been following some version of a low carbohydrate or ketogenic diet even though it’s not for everybody. I don’t possess a lot of the genetic factors that would cause that to become inflammatory for me, like familial hypercholesterolemia or there’s a gene called the PPAR gene that can respond unfavorably to a ketogenic diet. There are some digestive issues like gallbladder removal or things like that that can contribute to it. Aside from the fact that I’m APOE 34, and that’s a gene that dictates that if I’m going to follow a high-fat diet, it should be more Mediterranean fats than saturated fats. My body responds well to a lower carbohydrate, relatively ketogenic diet. And I’ve been doing it since 2012.

I’ve got about seven and a half years under my belt of a ketogenic diet and I feel better than ever from a performance standpoint. So, a big part of this is the keto-adaptation phase. Then also, here are the other things that the study found. It’s highly unlikely that keto is good for high intensity or at least better for high intensity. Meaning, it’s not going to hurt you, it’s not going to help you. It’s unlikely that keto is bad for high intensity. It’s likely that keto is neutral for high-intensity exercise. It’s likely that keto is better for endurance, especially due to that glycogen conservation aspect. It’s very likely that keto diets are better for body composition, meaning body fat percentages. And it’s very likely that keto diets are generally healthier just from a pure metabolic standpoint, inflammation, blood glucose, insulin sensitivity, et cetera, than standard high carb diets for athletes.

There are some weaknesses to this review. It didn’t begin to delve into things like say the microbiome or let’s say markers of longevity like telomeres. It didn’t really look too much like oxidative stress profiles for panels such as inflammation. But from a general health standpoint, it appears that the low-carb diet was favorable across a wide population. And I am not a keto zealot, I’m not a guy who vilifies carbohydrates at all costs, but I do think that some attention pays to mitigation of what’s called glycemic variability or how many times your blood glucose fluctuates during the day is intelligent and wise when it comes to your health and longevity. And I think that a relatively ketogenic diet along with some form of intermittent fasting or caloric restriction is a very good way to do that. So, this is a good article. It’s a really good summary of all the studies that exist to date on the ketogenic diet, or the ketogenic diet in performance, whether it works for bodybuilding or athletics.

Brock:  Yeah. Yeah, I liked it, especially that first point because I don’t know how many times we’ve looked at studies in this podcast that are like four weeks of keto or low-carb and then they say, “Oh, it doesn’t work.” But they only do it for four weeks. That adaptation phase is so key and they really have missed that in so many studies. So, I think that’s one of the most interesting points of this article.

Ben:  Yeah, absolutely, absolutely. Okay. And I got one more for you.

Brock:  Okay.

Ben:  So, this next article was in The Wall Street Journal, and my apologies to those of you who do not have an online subscription to The Wall Street Journal. This would have been free to read when it first came out, when I first twitted it, now it’s not. So, here is my username and password for The Wall Street Journal. No, I’m just kidding. It’s like a dollar a month, I think, for Wall Street Journal access. So, it’s worth it if you want to have access to interesting articles every now and again. Speaking, I actually have an interview I think later on today with The Wall Street Journal about cannabis and exercise, yeah. I don’t know what they’re going to ask me.

Brock:  You don’t know anything about that. Why would they talk to you?

Ben:  Well, they want to ask me, but that’s on the side. So, this was a great article. The older I get, the more I’m interested in what older folks who are performing really well and crushing it in life are doing particularly from a training and a nutrition standpoint and of course to a lifestyle and spiritual discipline standpoint as well.

And this Wall Street Journal article goes into the story of 71-year-old Grady Cash, Grady Cash. His name is spelled G-R-A-D-Y, like Grady Cash. He is, at 71, still able to throw down a 2-minute 38-second-half mile and continues to set records in the 200, the 400, and the 800-meter distance. He looks fantastic. He’s muscle-bound. He has a very unique training protocol, meaning that he does extremely short efforts like he’ll alternate 30 seconds of sprinting with 30 seconds of jogging for a two and a half mile workout or do like eight reps of 200 meters that get progressively faster with the last one being an all-out rep. But he’s really doing very short intense fast track workouts. And then, he lifts weights a lot more than the other national track and field competitors in his age group who he’s competing against.

He pushes a sled a lot. He does a lot of sled pushing. He interestingly avoids deadlifts and I found this to be the case for me too. I’m sure part of it is limb length but I find once I really start to step up the weight on the deadlifts, I inevitably throw my back like over–I have long ass legs so that’s probably a part of it, and I can mitigate most of that by doing deadlifts with either sandbags at my side, like what’s called a suitcase deadlift or a hex bar, which is a fantastic way to deadlift and protect the back. I think everybody should own a hex bar. There’s not a lot of pieces of equipment that I say are just must-haves but a kettlebell, a hex bar and a pull-up bar are definitely three, and I would say if you have room at your house or your backyard or whatever, a sled that you can push would also be a pretty good idea.

He doesn’t do a lot of deadlifts, but he does do a lot of sled pushes and he does hit the weights quite a bit with what appears to be kind of like a full body functional type of routine. His diet is very interesting. I thought the diet was great. He fasts for up to 18 hours, five days a week. You don’t see a lot of athletes doing that. They get concerned but when he does eat, he looks like he’s eating pretty well.

At 6:00 a.m., he has a cup of coffee with a splash of coconut oil, which technically means he’s not fasting for 18 hours, five days a week. I just want to name that, but regardless, again, I don’t want to judge him. He’s doing pretty well. And then, after his workout, he has coffee with cream. So, he’s kind of like on a low-carb type of thing. He eats his first meal usually tuna salad with olive oil and avocado between 1:00 and 2:00, even though The Wall Street Journal author here does not realize at that point he’s probably already had a good 400 or 500 calories from his coconut oil and his cream, but it’s an aside. He’s still staying pretty non-insulinogenic, not getting a lot of blood glucose releases up until his first meal of the day. Dinner, it says might be black bean chicken chilli. He always eats evening snacks before 8:00 p.m. and a protein shake or a scoop of peanut butter is in the norm. On occasion, he has a small scoop of ice cream. We don’t know if it’s keto ice cream made of cream cheese and eggs and stevia.

Brock:  I’m sure it is.

Ben:  On race mornings, he eats low-carb pancakes. Hey, hey, keto pancakes, baby.

Brock:  Hey.

Ben:  Once again, they make an appearance. We should call the keto pancake commission and see if they’ll sponsor this episode, with local honey and two or three eggs. So, yeah. It’s interesting. So, essentially, he’s lifting weights. He’s doing high-intensity interval training. He’s eating a relatively low-carb diet and it’s a good example. Like anything, we could nitpick all day long and be all freaking orthorexic about these types of folks but I think this is another great example of someone who’s doing things mostly right when it comes to anti-aging and another person who we can all try to be like.

Although I have to admit, Brock, and then we’ll wrap up these news flashes and move on, that I sometimes have a thought experiment about what is better? The hundred-year-old Chinese guy who does Tai Chi and eats a little bit of rice and fish, and sushi, and drinks green tea all day long and walks and is like a Zen master, quiet, unassuming, mild, like a stereotypical Asian guy that meditates maybe one or two hours a day but would probably get his back broken if he ever walked into a CrossFit gym versus the more like modern American anti-aging enthusiast who’s lifting weights, eating eggs, drinking coffee, a little bit more Yang than Yin. What I question is which one is better? Which one is superior? Which one makes you happy? Which one allows for just better health and longevity long term or is it both?

That’s a part of my book too, this whole ancestor wisdom versus modern science piece. Can you be the fasting, meditating, spiritually disciplined Yogi who could also just crush it under a barbell? I guess maybe Paul Chek could be an example of someone like that. He’s very he’s very disciplined spiritually but he’s also a beast. Just genetically, he’s an anomaly, I realize but maybe there are people out there who have a foot in both camps. You know I’m saying?

Brock:  Yeah. Yeah. To quote that little girl from the internet meme, “Why can’t we have both?”

Male:  Special announcements.

Ben:  Well, speaking of meat, speaking of meat, we got a meat sponsor today, baby. I hope everybody’s ready to get two pounds of free wild-caught Alaskan salmon and–

Brock:  Oh, they switched from the free bacon to salmon.

Ben:  Now, we got two pounds of free wild-caught Alaskan salmon. My mouth is watering already.

Brock:  That’s better for me. I like bacon but salmon, mm-hmm.

Ben:  Yeah, it’s wild Alaskan sockeye salmon sourced from Bristol Bay, Alaska. It’s good. I actually got some of this shipped to my house last month. I forget what we made with that. I think we did cedar plank on the Traeger grill with some olive oil and some lemon, man.

Okay. So, two pounds of free wild-caught Alaskan salmon and then this company, I’m going to let you wait with bated breath, they do 100% grass-fed and grass-finished beef meaning that they don’t finish off their cows with corn. They’re grass-fed, all the way through. They do free-range organic chicken. They’ve got heritage breed pork, that’s old-world pork before they bred out all a fat and flavor to make it the other white meat and bastardize pork. This is the way that pigs were meant to be and there’s an unbelievable taste difference between a harried pork and like this newer pork in concentrated animal feed operations.

Brock:  And the fat is totally different too. It’s a different color, it’s a different texture, it’s–Yeah.

Ben:  So, good. It melts in your freaking mouth.

Brock:  That’s really good.

Ben:  Yeah. Anyways, all of this, this company will deliver right to your door on dry ice-free shipping anywhere in the United States. It’s like a dream. So, all of our listeners get the two pounds of free wild-caught Alaskan salmon at this company called Butcher Box. Here’s how.

You go to butcherbox.com/Ben, butcherbox.com/Ben. You get your first box of meat. It’s going to include two pounds of free wild-caught salmon and $20 off. How do you like that?

Brock:  Nice.

Ben:  Yeah.

Brock:  I love it.

Ben:  Alright. Cool. You like coffee with your meat?

Brock:  Sure.

Ben:  Alright.

Brock:  I like coffee with anything.

Ben:  Okay. You already know about Kion and the fact that our coffee tests more pure and richer in antioxidants than any of the other coffees that we tested against. We tested against 48 plus different brands of coffee, Starbucks, McDonald’s, Folgers, you name it. Even a lot of the healthy so-called you know organic coffees in the health industry, we tested it against everything. This coffee kicked the pants off of anything. We have no aqua toxins. We’re purely organic, but the best thing is the flavors through the roof, the crème on the espresso is amazing. I make a French press of it every morning and it tastes like you are drinking yourself healthier. Plus, it gives you some really good pure clean energy.

We just made these brand new black stainless steel, really sexy food grade coffee tumblers and you get this with the coffee that comes double wall vacuum insulated so it’s just got this incredible aroma when you open it up. We’re calling this the Kion Coffee Lovers Bundle. It’s on sale right now. You get the coffee but you get the tumbler too and the tumblers pretty–For people who don’t know what tumblers, not a–

Brock:  I was just going to ask you.

Ben: –not a sweater. It’s a cup but it’s a really, really good one.

Brock:  I knew it wasn’t–who thinks it’s a sweater? That’s a–

Ben:  Tumbler? Tumbler?

Brock:  Yeah.

Ben:  Is a sweater? [00:41:04] ______ the difference? No, I’m thinking of a jumper.

Brock:  Yeah, a jumper is a sweater.

Ben:  Tumbler is a microblogging in social networking website, I do know that.

Brock:  It is, yes.

Ben:  Anyways, it’s not that.

Brock:  It’s not that, okay. Don’t wear it.

Ben:  Yeah, it’s good though.

Brock:  Okay.

Ben:  So, GetKion.com, GetK-I-O-N.com, that’ll bring you straight to the Kion Coffee Lovers Bundle. It’s on the front page right now.

Finally, this podcast is brought to you by Red Juice. This is something that you can put in to, for example, a smoothie or a shake. It can build your blood, it’s like Viagra for your whole body, because it has beats, and it has pomegranate, and it has raspberry, and cranberry, and strawberry. You ever heard of this idea that things that you see in nature that are a certain color can be good for a specific part of the body?

Brock:  Yes.

Ben:  Yeah.

Brock:  Yeah.

Ben:  Like red stuff–

Brock:  That’s a very, very old philosophy.

Ben:  Yeah, the doctrine of signatures. It’s not really color, its shape, too. It’s like avocados for your ovaries and your testicles and sweet potato?

Brock:  Avocado actually means testicle, doesn’t it? In some language?

Ben:  I don’t think that’s true.

Brock:  I think it is.

Ben:  I think it’s a myth. I think so. But regardless–

Brock:  Anyways–

Ben: –it is good for your testicles and the ovaries. The sweet potato, shaped like a pancreas. It’s actually good for insulin function. The tomato and the pomegranate, you cut them open they look like the chamber of the heart, they’re good for heart function. What’s another one? Walnut good for the brain. Carrot, you slice it horizontally not vertically, it’s good for erections. Probably not true. I don’t think it is. But horizontally it’s got carotenoids in it, it’s good for your eyes. Egg, it looks like an eye. In a pan when you crack it open. It’s got, I think, lutein. Possibly zeaxanthin as well in eggs, good for the eyes. You get the idea.

So, this stuff’s good for your blood. It’s called Red Juice and it’s made by Organifi. It’s got a bunch of other stuff in it but it’s a blood builder especially if you’re an athlete. Anytime you want to increase blood flow before the sauna can be nice, anyways it tastes really good. My kids make smoothies out of these. Kids can drink it too. Kids can drink it too. I mean, that’s a selling point right there.

Brock:  Yes, it is, if you have kids.

Ben:  So, you go to Organifi with an I. Organifi.com, discount code is GREENFIELD. Get you 20% off that Green Juice, and then a Red Juice and the Green Juice and their Gold–They have every color of the rainbow, at least three of them.

Brock:  Three of them.

Ben:  If gold is in the rainbow.

Brock:  The most important three.

Ben:  Yeah. I am, for the next month, all over the planet. So, for those of you listening in right now, I’ll tell you where I’ll be in January then we’re going to put the full calendar up at BenGreenfieldFitness.com/Calendar because if you want to come see me, I’m speaking at some amazing events that I would highly recommend you come to. So, everything from CalJam in February to the FitCon Summit in April, the Paleo f(x) in April, to European detox retreat I’m leading in June, but ultimately what’s coming up right away is for those of you in the Spokane Coeur d’Alene area I’m giving a TEDx talk on January 12th at the Kroc Center over in Coeur d’Alene, Idaho. That’s literally in three days so I guess I better start practicing my TED talk because you got to memorize those. That’s on my list of things to do later today.

Brock:  And you can’t ramble either because they’ll cut you off.

Ben:  No. It’s got to be 15 minutes long so, yeah.

Brock:  Yeah.

Ben:  Yeah. Admittedly, I’m a little nervous about that one because I usually don’t memorize talks. I just get up there and say what I know, yeah. Anyways though, also for those you in the L.A. area, fantastic place called NextHealth, you may have heard my podcast with them last week. It’s a complete biohacking facility that’s really, really cutting edge for anti-aging, hormones, cryotherapy, infrared light, full body MRI treatments, they’ve got everything there. It’s cool place. I’m speaking there.

And if you heard my podcast with Khalil Revati from Sunlife Organics and you want to try one of those billion-dollar meals we talked about, conveniently in the location the NextHealth is at Sunlife Organics is right across the hallway from them. So, you can get a billion-dollar meal and then come and listen to me speak. I think that’s a pretty deal.

Brock:  Perfect.

Ben:  What I should do is I should text Khalil–you want me to do this? I just had an idea for all of our listeners who are in the L.A. I can text Khalil and say, “Hey, can we do like a discount on the billion-dollar bowl for anybody who’s coming to my talk at NextHealth?” What do you think?

Brock:  Yeah. Why not?

Ben:  Okay. Alright. Khalil, if you listening I’m going to be texting you, bro. So, come see me talk at NextHealth that’s January 30th. January 30th, I forget the time. It’s like 7:00 p.m. or something like that.

Brock:  Perfect.

Ben:  Finally, this Serious Business Conference in New Orleans for business leaders, for people who–well technically, even though it’s called Serious Business it’s like a business education event and they describe it as a way to invoke thought and insight and expose people to new ideas and thinking on self-development and business. They need a better copywriter in my opinion.

Brock:  Yeah. I don’t know what that meant.

Ben:  I think they’ve got Esther Perel, they’ve got Joey Coleman who’s really good at business building and culture. They’ve got several people who are pretty big in terms of business culture. A lot of leading CEOs and media coming. Esther Perel, she’s an amazing author.

Anyways though it’s called The Serious Business Conference and it’s in New Orleans, of all places.

Brock:  New Orleans.

Ben:  So, you can come to New Orleans have some shellfish with me and learn about business. That’s the lineup. There’s a ton more. We need to get to the Q&A so I’m not even going to in but a lot more you can access over at BenGreenfieldFitness.com/Calendar.

Male:  Listener Q&A.

Jim:  Hi, Ben. This is Jim. Long time listener, love the podcast. I had a question about fasting post-workout. You’ve talked about how testosterone levels can be prolonged if you simply fast after your workout and that they will dip if you eat post-workout. I’m wondering if eating post-workout just causes a drop in blood testosterone because your insulin takes the testosterone out of your blood and shuttles it to the muscle to begin recovery. I’m wondering if eating post-workout is actually something that we could do to enhance recovery and that blood levels of testosterone isn’t necessarily a desired effect. Some clarification would be nice. Thanks.

Ben:  Well, I think some clarifications need to be made here regarding the actual physiology of what’s going on.

Brock:  Yeah.

Ben:  So, first of all, insulin is something that is going to be increased in response to a feeding because the role of insulin as a storage hormone is to ensure that glucose is partitioned into liver and muscle, that fatty acids are partitioned into adipose tissue and it’s generally anabolic hormone; thus, elevated insulin levels in a post-workout scenario would be a favorable thing to maintain anabolism. You would think, well, therefore, eating after workout is going to maintain anabolism and potentially that insulin could assist with taking testosterone out of the blood and shoveling it into the muscle even though that’s not actually the role of insulin.

Insulin will do that with nutrients like glucose and fatty acids, but insulin is not the main thing responsible for bringing testosterone into muscle tissue. Instead when it comes to testosterone and muscle growth, what you’re looking at in a scenario like that would be androgen receptors. Those would be what testosterone is going to interact with and that works basically the way androgen receptors respond to the testosterone release, is that the signal muscle cells to increase the rate at which new muscle protein is laid down.

So, ideally, anything that would up-regulate your androgen receptor density or your androgen receptor count is going to be the best route to ensure testosterone uptake on a muscular level is up-regulated. Going after insulin certainly, if you look at insulin-like growth factor being a precursor for growth hormone would be something that’s beneficial but I’ll tackle insulin in a moment I just want to name that your goal instead should be to up-regulate androgen receptor density. When it comes to androgen receptor density, really, it’s very interesting. I gave a talk on this at a A4M recently, The American Academy of Anti-Aging Physicians and I discussed how androgen receptors are up-regulated more via the exercise approach than via specific nutritional or supplementation strategies. Particularly the lifting heavy complex multi-body lifts, longer rest periods, not meaning you’re sitting on your ass playing Candy Crush and watching TV at the gym and flipping through Men’s Health but just like doing some foam rolling, doing some mobility exercises and then coming back to the next lift and then finally ensuring that you lift with your legs. Don’t be the toothpick-like person, do squats, do deadlifts, et cetera to really amp up androgen receptor density by working with your leg.

So, it’s lifting heavy, it’s complex multi-body lifts, it’s long rest periods, it’s including the legs et cetera. That’s your strategy for enhancing the ability for your cells to be able to respond to testosterone. But when it comes to the insulin piece, the thing is insulin is capable stimulating testosterone production. That’s been shown.

Brock:  Stimulating it.

Ben:  Of stimulating testosterone production and simultaneously it inhibits sex hormone binding globulin. This is why, in many cases, you’ll see people who are calorically deprived, overstressed, working too hard, high cortisol which causes high sex hormone-binding globulin. They can sometimes have high total testosterone but low free testosterone and in many cases, if you look at the blood markers in the labs you’ll see along with that low insulin and low insulin-like growth factor. In some cases, those people just need to eat some colostrum, eat some dairy, eat more food overall and have a little bit [00:52:00] ______–

Brock:  Chill?

Ben: –anabolic approach. Yeah. Train less, eat more, sleep more, et cetera. That’s the way that you can get insulin to be capable of stimulating testosterone production and inhibiting sex hormone binding concentrations.

Then we get to this piece about the exercise, and I think this was probably triggered by the podcast I did with Mark Sisson in–And I’ll link to that one in the shownotes. But we discussed the research behind the up-regulation of growth hormone and the up-regulation of testosterone when you fast for about one to two hours after a workout and then eat your post-workout meal.

Now, what Jim is concerned about is the fact that if you do that then, theoretically, you’re going to have some of that anabolic hormone insulin not being stimulated and not able to have its favorable impact on anabolism. But the thing is one of the responses, what’s called one of the gluco-regulatory responses to exercise particularly intense exercise, is that there is a significant release of insulin. That release of insulin stays elevated for one to two hours following the workout, meaning that you do not need to eat a meal to have your insulin levels elevated in a post-workout scenario. Very similarly to that you actually see during the workout some amount of glycogenolysis by the liver. Some people will work out and their blood glucose will go up and not down and that’s because your body is mobilizing and releasing more of your storage glycogen so that you have elevated glucose available for the workout.

So, plasma insulin concentration after intense exercise is what occurs to restore glucose clearance and glycaemia towards normal. So, it’s normal response. Your body causes this bump in blood glucose and then it follows that in the post-workout state with a bump in insulin to enable you to not be hyperglycemic after exercise. And that bump in insulin, in most studies, stays relatively elevated, significantly elevated, for one to two hours after the actual workout. Meaning that in that post-workout state, you have enough insulin that’s taking that glucose that got released and driving it back into muscle tissue and simultaneously, as I’ve just alluded to, insulin is capable of stimulating testosterone production and that all occurs without you needing to even eat a meal.

So, it really isn’t necessary to drop the bar and go suck down your malted extra fructose creatine shake. It’s simply not something that you have to do. As a matter of fact, we know that the effect of this, like I mentioned from that interview that I did with Mark Sisson. When you fast, whether you are just intermittent fasting and especially if you’re fasting post-workout you actually see a significant increase in testosterone and growth hormone. Fasting itself with growth hormone, it’s crazy. Some studies show up to a 2000% increase in growth hormone in response to intermittent fasting.

I’m talking about short-term fast 12 to 16 hours and very, very similarly these short-term fast there are studies on androgenic hormonal concentrations especially the testosterone response and it ranges between 150% to 200% in response to an intermittent fasting protocol. This is why I feel that–Well my take is this and I’m going to give you one more link in the shownotes if you go to BenGreenfieldFitness.com/393 and that is a podcast or a speech that I gave on fasting and exercise. During that talk I mentioned when it comes to the intermittent fasting protocol that if you’re going to do an overnight fast and then you’re going to work out, there is some evidence that if you’re working out and you’re already fasted that eating a post-workout meal is more favorable from an anabolic testosterone and growth hormone standpoint. That is the case. If you fast for 12 hours overnight, get up, you work out, don’t fast again. You know I’m saying? Don’t skip breakfast.

Brock:  Yeah.

Ben:  At the same time, if you’re an afternoon or an early evening exerciser and you’ve had maybe breakfast, you’ve had definitely lunch and then you work out at 4:00 or 5:00 p.m. you can and you will benefit more from this, wait for one to two hours before you have dinner. It’s that simple. If you follow that rule, you’re going to be able to repeat what you said earlier Brock, “have your cake and eat it too,” when it comes to striking that sweet spot between fasting and exercise insulin testosterone and growth hormone.

The only other thing that I would throw in there, and I’m just going to link to all this in the shownotes if you want to explore any of these resources even more, my podcast with Mark Sisson and my podcasts on the benefits of fasted exercise gym or anybody else listening in, is the idea of basically maintaining muscle protein recovery and decreasing the rate of muscle protein breakdown with a strategy of essential amino acid intake. Because as little as 5 to 6 grams of orally administered essential amino acids has been shown to stimulate net muscle protein balance significantly when consumed in the one to two hours after resistance exercise.

So, this is another way to gain that whole scenario is, and I realized this sounds like the fox guarding the hen house because I own a company that sells essential amino acids. I realized that fact but one of the reasons why–

Brock:  One of the reasons why you make them.

Ben:  One of the reason why, I’d be a fool not to name this, because it’s one of the reasons why I actually encourage this practice so much and the reason I do it myself because this research shows that as little as 5 grams, I do 5 to 10 grams of essential amino acids I use Kion Aminos, in that post-workout state and the stimulation muscle protein synthesis and the absence of any other meal of any other calories is as significant as if you’d eaten a post-workout meal. The other thing is it’s non-insulinogenic. You don’t see a greater spike in insulin so you maintain the insulin you’ve already released and you get the amino acids that will maintain maximum muscle protein synthesis and so again, this falls into that scenario of being something that you can work into the strategy. So, I’m going to say this one more time and then we’ll end this question.

Brock:  Yeah. Okay. Summary.

Ben:  If you are fasting overnight for 12 to 16 hours and you wake up and you do a hard workout, eat a meal in the one to two hours after that workout. If you are eating breakfast and/or lunch and working out in the later afternoon or the early evening, it would behove you to wait one to two hours at least to eat dinner. However, in those one to two hours between your early afternoon and evening workout and dinner, consume 5 to 10 grams of essential amino acids and that would be the best scenario for fasting combined with exercise for growth hormone and testosterone. That’s what I would do.

Ben:  Hey, Ben. I was hoping you could talk about the school system nationwide and the–What I feel is an epidemic and a huge issue with the food quality and offerings that are being served at our public schools through vendors like Aramark, as an example. I was at our daughter’s kindergarten and her menu for the month was nachos, hot dogs, corn dogs and all kinds of things that are terrible in addition to an ice cream truck that had Hershey’s and touted real ingredients. The first thing I pulled out had yellow fat and high fructose corn syrup. So, I’m curious what your thoughts are on combating this epidemic nationwide and getting better food options through our administrators and into our school system and getting these vendors like Aramark out. Thanks. Bye.

Ben:  Man, this is a topic that is fresh on my mind. I just got done reading this book called, “Feeding You Lies” it’s written by Vani Hari, the food babe. You heard of her before, Brock?

Brock:  Yes.

Ben:  Yeah.

Brock:  Yes.

Ben:  So, it’s a great book and it goes into just basically all the all the chemicals that are in all of the different packaged and processed foods and it may sound like it’s just the same old, same old but honestly, she goes in like American versus European foods and the fact that in Europe, they actually–Like the French fries in Europe at McDonald’s, it’s like potatoes, dextran, sunflower oil and salt and then you look at the ones in the U.S. and there’s like 12 other ingredients. It’s very interesting. Even in Europe there are fewer processed and packaged ingredients because they’re stricter over there when it comes to what is allowed in our actual foods.

What we could do in a food babe-esque exploration of maybe a couple of the popular things that you see in some of these you know lunchtime foods that kids are eating like the Mott’s applesauce, Mott’s applesauce that’s a popular one. Since 1842, Mott’s applesauce made from 100% real fruit. These are the ones that parents pick up and put into the kids lunchboxes. The ingredients are apples. Apples. It’s great.

Brock:  Okay.

Ben:  High fructose corn syrup, strawberry puree, natural flavors which many cases aren’t natural. We’ve covered that before. And red number 40 because an apple sauce needs to be red not apple colored.

Brock:  Apparently.

Ben:  Yeah. You look at, for example, the–What’s another popular one? The Welch’s fruit snacks. It’s fruit puree. It’s fruit puree. Fruits the first ingredient they brag on the front and then we got corn syrup, sugar, modified corn starch, citric acid, lactic acid, natural and artificial flavors, red number 40, blue number 40. Just a couple examples. I realize I’m preaching to the choir, most people are pretty aware of the issues with school lunch. But it is interesting especially when you look at the U.S. and what kids eat around the world for lunch? I’m going to put a link in the shownotes to “What Kids Eat Around the World for Lunch.” This is a pretty good one. I don’t know if you had a chance to look at this one, Brock.

Japan, Japan school lunches, you see some fish, you see some vegetables, a little bit of miso soup, some rice. Not too bad. You go to France. Nice little multi-course meal. They’re getting some cabbage and tomato salad, a kiwi, some sliced bread with a little bit of cheese, some roast beef, some potatoes, some tomatoes and fresh herbs. That’s their school lunch. Their school lunches. Canada had a vegetable stir-fry; this young man is eating on this slide. There’s the U.K. the UK and it’s not perfect but a little roast beef with gravy, carrots, potatoes, some peas, very U.K.-esque. In Italy, it’s pasta, a little fresh ziti pasta with some nice homemade tomato sauce or cafeteria made tomato sauce. South Korea looks wonderful. It’s rice, kimchi, perilla leaves, sautéed duck, a soybean paste soup with greens and tofu. Looks pretty good. Brazil; rice, beans, beef stew and salad. Good blend of nutrients.

Let me get to the U.S.

Brock:  Oh. That’s the saddest picture I’ve ever seen.

Ben:  A hamburger bun with some apple sauce, “#ThanksMichelleObama for banning fat from cafeterias around the U.S.” So, yeah, hamburger bun with some applesauce is what this child is eating.

Brock:  Is there a hamburger in that bun? I don’t even see it there.

Ben:  I don’t think there’s an actual hamburger in the bun. If there is, it’s the size of a quarter because you can’t see it. Actually, I don’t want to throw Michelle Obama under the bus. They actually due to some of the improvement she’s made for better school lunches. There are things like salad bars with fresh fruits and vegetables and salad greens and stuff like that but, yeah.

Brock:  I see some canisters of milk behind that sad tray.

Ben:  Mm-hmm, yeah. Okay. Let me get some milk go along there.

Brock:  There’s milk in there.

Ben:  So, yeah, it is an issue. It is an issue. And when it comes to changing up and revolutionizing school lunch programs there are some steps that you can take. The Physicians Committee for Responsible Medicine for example, they’ve launched what’s called “The Healthy School Lunch Campaign” which you can find at PCRM.org and I will link to that in the shownotes. What they’ve what they’ve done is they report cards to grade school districts on their cafeteria food and health education efforts but they have step-by-step instructions on their website about how a fledgling food warrior could broach the topic with your school principal.

Now, when you go to the website, you’ll notice that they’re heavily skewed towards plant-based meals and plant-based nutrition for kids, fruits, vegetables, whole grains, legumes, low in saturated fat and cholesterol. I realize that all the ketogenic, Ancel Keys was the devil low-carb zealots out there just drew in a sharp breath but really, I’d much rather–Because even at my own children’s school here in Spokane, there are a great deal of the students who go to the school cafeteria where they have, I believe it’s a Taco Time. They have another fast-food–They have three different fast-food vendors there.

Brock:  Really?

Ben:  Yeah. I would much rather my kids get, if they had the option even though they bring their own meals to school, I would rather them get a kiwi fruit with some kale salad and a slice of whole-grain bread and some lentils low in saturated fat and cholesterol compared to some of those meals. I’m just saying. I can give my kids some bone marrow and liver with dinner. I’m just fine with them having a plant-based meal at lunch if that’s what their option is compared to fast-food. This website Physicians Committee for Responsible Medicine, PCRM.org they’ve got some good–If you go there and you click the one that says, “Take Action, Take Action,” that would be a good place to start.

Now, in addition to that, there is a farmtoschool.org. Now what farm to school programs do is they connect farms with local schools and there’s, at least in the U.S. they exist in all 50 states, and what they do is they have information there that helps you to connect your school with local farms that can get the school specifically locally grown fruits and vegetables onto the school’s cafeteria trays. Again, if my kid goes to school, I’d rather they have just three organic apples for lunch, then the fast food and again, even though those farms might not be supplying meat, there’s no reason a kid can’t eat plants fruits and vegetables that are organic or at least local farm grown for lunch compared to a lot of these fast-food options. So, they’re connecting local farmers to schools and I love this farm to school movement idea and their farmtoschool.org website. That’s a really good one too.

Then there is The Lunch Box which is a website started by a lady who’s known as the Renegade Lunch Lady. They’re funded by Whole Foods Market but they have this online toolbox, a resource menu for you for changing school lunches one district at a time. They have healthy recipes, they’re scalable, they’re priced educational resources and their goal is to enable and equip the parents to help convert and reform school lunches. So, that one is the lunchbox.org.

I’ll link to those three in the shownotes because the those are those are three really, really good places to start to be able to take action and I would love if this podcast is able to help parents strike a movement. It actually inspired me, I have it on my to-do list next week because even though my kids get all their own healthy lunches packed, I still feel as though I could do their school a better service by connecting them with some of these resources. So, that’s actually on my to-do list for next week to approach the school principal with specifically, I’m going to first introduce the Farm to School idea and see if we can just get some more locally grown fruits and vegetables in there to their school.

So, anyways, thank you for this question because it’s inspired me, Ben. Then I get a lot of questions about, “Well, what kind of things do we pack for our kids for their healthy school lunches?” I do have a few little ideas for you because our kids now they’re, for the most part, brown bagging their own lunches. But for example, we’ll use some olives, some carrot sticks, some cherry tomatoes and then whatever leftover from last night’s meat portion and then we’ll just use like a homemade mayo or we like–for example, Mark Sisson has his primal kitchen dressings. Our kids love those. They can drench their vegetables in those and they’re very healthy.

We do a lot of avocados, we do a lot of beef jerkies from different companies as well as some of our own homemade jerky’s. We do a lot of nori seaweed wraps instead of regular sand which wraps, a lot of eggs, hard-boiled eggs because we have chickens and a lot of fresh berries. You can even take things like coconut manna and coconut butter which is not considered to be an allergen in a lot of schools even though you can’t do nuts and seeds, coconut tends to be pretty safe and that just makes anything taste amazing as does bacon. So, our kids will do a lot of eggs, bacon, olives, avocados, coconut butter, coconut manna. What are a few the other things? In addition to the sliced carrots, we’ll do sliced jicama, we’ll do sliced cucumbers. We have certain brands of chips that will get like–Because kids, they’re running around all day. Yeah, they’re eating more carbohydrates than dad is. The Siete tortillas or the Siete chips, that’s also a really good option and, yeah. Mostly, it’s a blend of just leftovers and–It’s not rocket science, really.

If anything you know follow a Weston A. Price diet. Go to the Weston A. Price website and look at some of the things that they have, some of the resources they have and because they’re chock-full of vitamin A, D and K with a lot of the recipes over there. That’s exactly what you want your kids to be eating for symmetry and for cognitive health. I don’t know if Weston A. Price has like a kids’ school lunch resource. I should have looked before the podcast to see if they do. Actually, here we go, “Packing the perfect lunchbox by the Weston A. Price Foundation.” I’m going to link to this in the shownotes for you guys. They’ve got mashed avocado with a drop of lemon juice in a pita stuffed with spinach, raw cream cheese sprinkled with grated carrots, grated zucchini, grated apple and topped with a lettuce leaf. What else do they have? Cream cheese which is now made its third appearance on today’s show with wild salmon–

Brock:  Totally sponsored by cream cheese today.

Ben: –arugula or other lettuce. We’re sponsored by cream cheese and what was the other one we’re sponsored by?

Brock:  The gummies, the CBD gummies?

Ben:  No, it wasn’t the gummies. We gave something else a pretty big shout out. It was the cream cheese and–I’m forgetting what it was now. Oh, Keto pancakes. Cream cheese–

Brock:  Oh, yeah.

Ben:  This episode was brought to you by cream cheese and Keto pancakes. I might even change the title for this episode. Anyways I’ll link to that Weston A. Price resource as well because a lot of the women who I work with who are about to have babies or who are breastfeeding or who are raising young babies, I have almost all of them on something very similar to the to the Weston A. Price type of diet.

So, that’s where I would start and I will put that reference for you in the shownotes as well. Now Brock–

Brock:  I mean, I’m going to throw one thing in, have you heard of Big Green, biggreen.org?

Ben:  No.

Brock:  They’re doing like planting gardens and things at schools so the kids are able to harvest their own food and they’re also learning about take all the food literacy programs that they’re doing as well.

Ben:  Let’s link to that too. I have been called, I have been known to be called biggreen.org if you know what I’m saying. Yeah. But we digress from kids’ school lunches.

Well, I think that’s a good place to wrap things up and talk a little bit about giving some swag away. What do you think, Brock? Shall we give away a goodie bag?

Brock:  Sounds good, Big Green.

Ben:  Alright. I don’t know why all of a sudden we started talking like this but this is the part of the show where we give away a handy dandy gift box to somebody who left us a wonderful, kind nice review in iTunes. If you go to iTunes, and this really helps out the show, Apple Podcast I guess is called now.

Brock:  Apple Podcast, yeah.

Ben:  Leave a review, five stars–Leave a review wherever you listen in but particularly if you’re on Apple Podcast, leave a review. We will go find one of our favorite reviews, we’ll read it right here on the show and then all you need to do is email [email protected] That’s [email protected] We’ll send you out a goodie bag, a cool shirt, a beanie, a whole bunch of swag. So, Brock, you want to take this one away yeah?

Brock:  Yeah. This one’s from S_N_Yardley and the title is, “All Time Favorite Podcast,” five stars.

“I never feel let down by Ben’s podcast. He always has something new and interesting to talk about and I learn new information every time I listen. I’ve searched high and low for other podcasters who educate and entertain me like Ben does but I have yet to find his equal. Thank you, Ben, for sharing your knowledge and expertise with all of us. I find it amusing how you always find a way to relate every little topic to your own life experience whether it’s flying to Japan to ferment your own soybeans or your–“

Ben:  I did do that.

Brock:  Did you do that?

Ben:  Speak of the devil, my soybeans I’ve have been fermenting them for three months and made miso in Japan and three months is the minimum time and actually opened it up yesterday and tried it. It’s really good there’s a little bit of mold on the top which is very normal at soybeans so I got rid of the mold on the top and then took a big spoonful and ate it and probably, I guess, that broke my fast but dude, it actually tasted pretty good. Had my own signature of my biome on it because I made it without gloves on and apparently that’s how like miso makers put their own signature on their miso they make is it transfers their skin microbiome into the miso so it tasted like a little piece of fermented soy y Ben.

Brock:  Thanks.

Ben:  We digress.

Brock:  Yeah. Anyway, “–whether it’s fine to Japan to ferment your own soybeans or your self -enlightening micro mushroom trips. I often find myself rolling my eyes and shaking my head saying, ‘Of course you did.'”

I find myself saying that. I’ve been saying that since 2011.

Ben:  Of course, you did, psilocybin soybeans. That’s a great name for a song, psilocybin and soybeans.

So, along with Keto pancakes, cream cheese, CBD gummy, psilocybin and soybeans everything for this podcast you can find out BenGreenfieldFitness.com/393. S_N_Yardley, thanks for the review. Email us, remember your T-shirt size, [email protected], we’ll hook you up. Everybody else, do us a good one. How do you say it? Do us a solid.

Brock:  Do us a solid.

Ben:  Do us a solid review. This is biggreen.org signing out along with his podcast sidekick, Brock. Thanks for listening folks.

Want more? Go to BenGreenfieldFitness.com or you can subscribe to my information-packed and entertaining newsletter and click the link up on the right-hand side of that web page that says, “Ben recommends,” where you’ll see a full list of everything I’ve ever recommended to enhance your body and your brain. Finally, to get your hands on all of the unique supplement formulations that I personally develop, you can visit the website of my company, Kion, at getK-I-O-N.com. That’s getK-I-O-N.com.

January 10, 2019, Q&A Episode 393: How To Increase Testosterone After Exercise, Keto For Athletes, Keto Pancakes, Cream Cheese, CBD Gummies & More!

During this podcast intro, Ben mentions Thorne Mediclear, The Fresh-Pressed Olive Oil Club, Elemental Health CBD, BioCBD (code: BEN10 will save you 10%), Thorne Hemp and his new book releasing at DiscoverKi.com.

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.

News Flashes [6:50]

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, BenGreenfieldFitness.com/Snapchat, and Google+.

Special Announcements [37:34]

This podcast is brought to you by:

–The Butcher Box Skip the store and spend more time on what’s important – family. Get your meat delivered, for free, right to your door. Each box, whether it’s chosen by you or curated by us, is perfectly packed and portioned for your needs. Get 2 FREE pounds of wild-caught Alaskan salmon.

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

Ben’s Adventures: [43:40]

– January 12, 2019: TEDxCoeurdalene, Coeur d’Alene, Idaho. At a TEDx event, TEDTalks video and live speakers combine to spark deep discussion and connection in a small group. I am thrilled to present topics in longevity and biohacking to in an intimate setting to an inspired audience. Join me!

–January 30, 2019: NextHealth FOREFRONT Talk with Ben Greenfield: NextHealth, Century City, CA Westfield Mall 10250 Santa Monica Blvd LA CA 90067 to RSVP and for more information, send an email to [email protected] (And stop by Sunlife Organics, which is right next to NextHealth before the talk and mention Ben’s name for a 10% discount on your Billion Dollar Bowl!)

– Jan 20 – 21, 2019: Serious Business Conference, New Orleans, Louisiana. This conference is going invoke thought and insight and expose you to new ideas and thinking on self-development and business in the beauty industry. Register here.

– February 22- 24, 2019: CalJam: The Rebel Yell Tour. California Jam combines a TED talk format with a rock n’ roll show in-between! The driving objective of the event is to get attendees up to date on chiropractic research, scientific studies, and useful practice management strategy. The hope is that attendees bring all they learn at Cal Jam back to their communities to implement real, rippling change. Get your tickets here before the prices go up!

– April 6 – 7, 2019: FitCon Summit, Salt Lake City, Utah. FitCon® encourages everyone to Find Their Fit. It does not matter whether it is powerlifting, Crossfit, bodybuilding, roller derby, or even axe throwing. Be sure to visit the Kion booth in the expo! Register here and use code BEN50 for $50 off!

– April 26 – 28, 2019: Paleo f(x) Conference, Austin, Texas. Join me, staff from my company, Kion, and the rest of your tribe at Paleo f(x)™ 2019, the largest gathering of Paleo / ancestral health / keto / functional medicine / strength & conditioning experts in the world… see everything you’ll get out of this enriching, enlightening event. Besides, April is a wonderful time of year to visit Austin, TX….Get your tickets here.

– June 23 – July 7, 2019: European Detox Retreat, Paracelsus al Ronc, Switzerland. At this 2019 liver detox and R&R at the beautiful Swiss Mountain Clinic (formerly Paracelsus al Ronc) in the Italian quarter of Switzerland, you will stay on-site and receive diagnostics and treatments from the best doctors of biological medicine to detox your liver and your soul. Plus you’re going to have a wonderful time hiking, sightseeing and enjoying one of the most beautiful places in the world. Here’s the link to more info. *this event is sold out, waitlist is available

-View the Official Ben Greenfield Fitness Calendar Here

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!

——————————————

Listener Q&A

As compiled, deciphered, edited and sometimes read by Brock Armstrong, the Podcast Sidekick.

How To Increase Testosterone After Exercise [47:08]

Jim says: You have talked about how testosterone levels can be prolonged if you simply fast after a workout and that they dip if you eat post-workout. I am wondering if eating post-workout just causes a drop in blood testosterone because your insulin takes the testosterone out of the blood and shovels it into the muscle to begin recovery. So I am wondering if eating post workout is actually something we could do to enhance recovery and that blood levels of testosterone are not, in fact, the real desired effect.

In my response, I recommend: –My podcast on the benefits of fasted exercise –My podcast with Mark Sisson –Kion essential amino acids –Essential amino acids and muscle protein recovery from resistance exercise

How To Fix The School Lunch Program [59:53]

Ben says: I would love to hear your ideas for avoiding the epidemic of poor quality food in our public school system. And also if you have any ideas of how we can affect a change in the system so future children don’t have to suffer. My daughter’s kindergarten offers hot dogs, nachos, corn dogs and an ice cream truck from Hershey’s. I would love you hear your thoughts on combating this issue and getting better vendors into the system.

In my response, I recommend: –The book “Feeding You Lies” –What Kids Around The World Eat For School Lunch –Healthy School Lunch Campaign  –farmtoschool.org –TheLunchBox.org –Packing The Perfect Lunchbox by Weston. A Price –BigGreen.org

Ask Ben a Podcast Question

Source: https://bengreenfieldfitness.com/transcripts/episode-393-full-transcript/

[trogersracing]

Ironman Barcelona

Ironman Barcelona Race Report

When I finally allowed myself the reality that I wanted to undertake the challenge of my first full Ironman in fall of 2017 I started by looking at the race schedule. I had already signed up for London Marathon in April 2018 and wanted to run well there and knew that effort would both need a decent amount of recovery as well as take a bit away from cycling and swimming during the build up. I also knew that having just qualified for South Africa for 70.3 WC’s I wanted to perform well there and that build could work nicely with building to a full race a few weeks/months beyond. Additionally, and being a bit ahead of myself (or just wishful thinking) I knew that there was no way we would be able to swing a trip to Kona in the same summer so finding a race in late September/October really seemed to be the best option to give myself another year to focus on Kona if I should qualify. This quickly narrowed the race options down and on final review IM Barcelona seemed to be the winner. I approached the race with the idea that I wanted to limit the ‘complications’ as much a possible, travel, course difficulty, etc etc. Barcelona was a single, relatively inexpensive and limited air time travel race from London, winner for travel. The course is very fast, (usually) calm seas, flat, smooth, simple bike course and a flat, smooth and simple run. It wasn’t that I wanted an ‘easy’ race, but I’ve never competed in a race of this distance or time and adding in a huge amount of elevation gain at my first go seemed like a unnecessary complication. It also helped that it was Barcelona, so a few days on the beach afterward seemed like a fantastic way to end the season!

This brought back some bad memories….

The first two races I had on the calendar in 2018 were the IAAF Half Marathon Championships and London Marathon. This gave me a solid run focus through the spring and through April. I purchased a Tacx Neo smart last year which has been a great tool for training and has allowed for consistent bike training during the variable London weather. It also allowed me to make efficient use of my ‘other’ training time during the run block and retain some quality on the bike. Given that (at the time) I couldn’t mount the Dimond to the trainer had had an old roadie bike that I set up with the same gearing and fit to replicate my race setup. I was also using my daily bike commute (about 10k each way) to pad my weekly miles or use as a cool down for the mornings workouts.

By virtue of the 70.3 WC’s and Barcelona my season was very much focused on getting to September/October fit and healthy. Generally my weeks were in the 10-12 hour range with a few pushing up beyond that mark. As a note, I never counted my commuting time/mileage, it was always just ‘extra’. There were a few larger weeks built into the schedule with one 100 mile ride (done outdoors) and one 5 hour ride (on the turbo). Otherwise my longest ride was no more than 4 hours. My longest week was around 15-16 hours, before adding another 5 of commuting. I wanted to do well at the WC’s but my primary focus had always been Barcelona, so I was very happy to have take away a 9th in my Age Group performance at the race with about four weeks to go before the big race (I’ll write a separate post about that race).

Skipping a bit to Barcelona

  Blending in.

Travel always means packing the Hen House. I’ve actually had the travel bag longer than I’ve had my Dimond and I used the bag to travel to Milwaukee and Chicago when I was living in the states for USAT National Champs and ITU worlds. I’ve always loved the ability to have the bike with me, and (knock on wood) never paid a bike/baggage fee. Since moving to London I’ve used the bag to travel to Australia, South Africa and Barcelona for races all without fees or hassle. With the Dimond I use the carrat case and have self reinforced the bag with custom cut lexan sides. I love that the bag is light enough to pick up and huff off from baggage claim without much fuss and allows us to rent whatever car we want as the bags aren’t bulky (another cost saver)!

  Snug as a bug.

As mentioned, Barcelona caught my eye because it was flat and fast. After arriving at the race I was quick to set up my bike and see the course with my own eyes. The race is actually set a bit further north in the city of Calella. The transition area is right on the beach (they take over an astroturfed soccer pitch) so the transition zone is concise. However, that means that you need to get through the old part of the city to get out to the main road where the majority of the bike is held. This means no aero bars for the first 3k. However, once out on the main highway they road is smooth, clean and fast. There are a few slow rolling hills as you arrive or leave the small villages you ride through but primarily the course along the ocean is flat. Perhaps, in an effort to break up drafting, they updated the course with a small out and back about 1/3 of the way into the loop which went uphill and away from the sea. Looking at the course map it looked like the great pyramid of Giza but once you realized that it was only in comparison to the pancake flat remainder of the course it wasn’t bad at all.

            Important race prep happening.

  Pre-race jitters.

The majority of the few days leading up to the race were filled with the typical pre race shenanigans. Obsessing over your gear, obsessing over what you eat, significant other telling you to get a grip… you know the drill. However I do always enjoy bike racking. To me, it is really the first time to size up the race and who you might be racing against. Its always a great time to meet some new friends and chat about what brought you to whatever race you happen to be at. Living and racing in London and Europe I’ve only ever seen one other Dimond at a race. Combined with my American accent I do find myself the focus of some attention when racking the bike. Barcelona was no different in that I didn’t see any other Dimond’s but a few interested onlookers. Typically I find myself talking about how easy it is to travel with the bike. As I’ve not had a wealth of racing experience at the half or full distance before the bike I’m not one to say that its made me ‘’xx minutes faster’’. I’m more of one to talk about the bike as something that gets me excited to get out there and ride, to me it’s a part of a well rounded approach to racing, its not some magic bullet that will suddenly transform someone from an enthusiast to a champion.

  Full race race setup.

Get some.

Finally race day was upon me. My general race plan was to survive the swim, pace myself into a good position on the bike and go for it on the run. I knew the marathon would be my strength so my goal was to put myself in a position to run into a Kona slot. The weather had been sunny and warm for the preceding days but come race day it was cool and raining. The sea, which had been calm, was in full swell. Generally the specific race conditions don’t put me in a better or worst mindset, being from New England I consider my a ‘tough’ guy and tend to power through most conditions. I always try and remember I’m racing with the same situation as everyone else so I try not to get concerned. However, not the strongest swimmer to begin with I was concerned that swimming in these rough conditions might hamper my race plan. But by that point, there was no turning back and after the normal pre race screwing around with the bike and double checking transition bags we were off.

    fak.

  I’m seriously reconsidering the race at this point.

  But I don’t wanna!!!

I had lined up in the 1:00 area thinking that was going to be my goal time, however, soon some staff ushered me down to the AWA starting wave. I think it’s a bit odd to have a specific AWA wave, there is nothing saying that I’m going to be faster (or slower) just because I’m AWA. It seemed odd to cater a starting wave to the group. However, I knew that if it put me that much further in front of the ‘crowd’ I’d be setting myself up for a quieter bike. The swim was easily the roughest I’ve ever done. I felt like I drank a gallon of water by the time it was over and sighting was a complete nightmare. I had to time sighting with the top of the swells or you’d never see the next buoy. When you did look up to sight I’d see swimmers going straight up the next wave. This was a race!! Making the primary turn I glanced at my watch and saw 30:00 and was pleasantly surprised. I knew that the second half was going to be into the swell but to have paced right to where I want to be gave me confidence. Powering through the second part of the swim I exited the water at just over one hour and was very, very, pleased to have had that swim behind me!

  Holy shit! I’m alive!!

Jumping on the bike I knew this was where the work (for me) really began, I had a target wattage (230-235) and worked out a good nutrition plan. The goal was to take down a half of a honey stinger waffle every 30 minutes and supplement with a mix of Precision Hydration and Honey Stinger gels. The idea was that as I worked through the pre mix hydration I would take course water and cycle that into my routine. Starting the bike you always get a few guys that seem to go out like they’re going to win the race in the first five miles. I resisted the temptation and stuck to my plan. My average power seemed to be tracking a bit lower than where I wanted but I was moving along at a good pace and this being my first race I didn’t want to overextend myself now. I stuck to my plan for fuel and hydration and covered the first lap without issue. By the end of the first lap I had found myself largely riding alone and had been able to put in a few blocks of consistent power. However, as I began the second lap I could sense riders behind me and was starting to encounter last of the riders that exited the water late. On the out and back hill I could see my that while there weren’t main people in front of me but I was definitely the start of the chase. By the end of the second lap between passing those still on their first lap and the people behind me putting on good pressure I had been caught. My power suffered drastically and its definitely one of those times that I should have put down a good effort to get some separation, but I played it safe and stuck to my plan of not burning matches on the bike. In retrospect I really feel this was a poor decision and really wished i had put down some watts. I don’t think my run would have suffered all that much in comparison to putting some solid time into my competition on the bike.  

      Still coughing up water at this point. Current aero situation: -10

I had a retul fit done over the winter in preparation for this race which had moved me a bit lower and longer which yielded great results. I’m sure I could fuss about with the fit more and find either some additional aero advantage or power output but it would be starting to split hairs. Overall I felt very comfortable and relaxed on the bike, no areas of unreasonable pain or discomfort. I think this speaks of both a quality fit as well as a comfortable and stable bike under saddle. For the race itself I used Continental Force and Attack tires with Latex tubes and Stans sealant wrapped around HED Jet 9 and Disc wheels. The only other modification I’ve made to the bike outside of the factory ‘race’ set-up is the SLF oversized pulley wheels. I use a Stages power meter as I find that to be the easiest meter to swap between my training and racing bike. I currently have the Gen 1 Left only meter but just upgraded to the gen 3 L/R meter, so looking forward to that. I use a profile design refillable BTA bottle and amount a second cage to my stem (TriRig Sigma). Additionally, I have my tube and repair kit behind the saddle with another bottle. This set up works well for 70.3 races as it allows me to not stop at aid stations and easily take on course water but have my own mix for the full distance. I’ve made a reasonable effort to clean up my front end with the Sigma stem but there are definitely some gains that I could make by reviewing my setup.

  Race nutrition.

Its on.

  Werk.

However, with all that said about my ride clear differentiator for my bike is the color scheme. As a graduate of Virginia Tech the Orange and Maroon paint scheme was a given. My time there in was formative and provided me with the tools that have allowed me practice architecture all around the world. When I’m running up to my bike in transition I can hear the Metallica’s Enter Sandman playing at Lane stadium and sixty-eight thousand fans jumping up and down. The bike and the paint scheme signify the work that has been done, and the work that needs to be done, this is my time, my effort. I always jump on that bike ready to rock.

After two laps along the scenic Barcelona coast it was back into Calella, through the old town and back to transition. A quick shoe change (and socks on for this race) later it was out on the run. Coming off the bike I felt energized, I had made it through the bike without a crash, technical issue or any penalties. At this point I knew, no matter how I might do it, I was going to finish the race, even if I had to crawl across that line.

Well frick… its time to run.

The first mile or two of the run felt amazing, being back on my feet, stretching my back a bit and opening the legs up was fantastic. It was also now I could hear Carly cheering which was a really nice pick up. We had run through a bit of what i’d like her to do in terms of split information so I was looking forward to getting an idea of where I stood in the race. From a pace perspective my goal was to run a 2:55, I felt I had that in me and was a good target to set. I started off at a brisk 6:40 pace and was holding it well for the first 3-4 miles before I saw Carly for the first time. She yelled something about 8th, or 8 minutes down… or something…  I wasn’t really sure. Oh well, it is only a few miles in, I really need to run a bit and let the race settle to get a feel for the work I need to do.

The run course at Barcelona is three big loops with the finish at one end. Carly had positioned herself at basically the halfway point so I was able to see her both heading out and coming back of each loop. After the initial split where I didn’t really get where I was she had some solid information that I was sitting in 3rd and running the same pace as first but well above 2nd or anyone else around me. This was great news! Outside of finishing my goal was 3rd in my AG, I figured that would be a ‘safe’ position in my AG to secure a slot for Kona. Knowing I was running strong compared to others also gave me some confidence that if i slipped a bit I might have a bit of a buffer.

Your mind goes to some dark places.

I continued pushing and ended up running with a few groups during the first half or so. At one point I ran with who would turn out to be the second place female professional and grouped up a few times with some other runners. I went through the 21k mark at 1:27:33, pretty much perfectly on pace for a 2:55.

Carly continued to offer updates and I seemed to making ground on second but wasn’t past him just yet, no mention of where 4th was so I kept on grinding. However, shortly after the turn around on loop two I hit the wall. Mentally perhaps I had gotten too comfortable, and physically perhaps I had gone out a bit too fast. Either way, mile 15-19 were pretty rough. I had been taking water and coke regularly throughout the race and added in some gels and red bull. I’m not sure if it was the added fuel or the fact that I started what would be my last lap and knew that was it, 9 more miles, one more lap. I checked myself back in the game and really tried to push myself with what I had left. I knew second had to be super close to second and if I put in a solid effort here I might be able to pick him off. However, as by now people were pouring on to the run course from the bike I had little to no idea who was who and if someone was on the first lap or third.

Just trying to maintain.

I honestly can’t recall the last information Carly gave me, but I’m pretty sure I asked her how far off and she said something like 4 minutes down on first, 4 minutes back to third… I had made it into second!!! I knew I wouldn’t see Carly again till the finish so it was up to me to close this out. I was terrified that at any moment my body would just say ‘nope’ and start to shut down so my goal was to get across that finish line as quickly as humanly possible. I told myself to suck it up and you’ve only got 4….. 3……2…..1… miles to go. Running back towards town I knew that once I passed back by the transition tent I’d have only a mile to go and I had made that my last ‘carrot’ before the finish. As I was closing in on the transition I passed by one racer, he looked over at me and asked ”second or third?”. Not really thinking/having any idea what he was asking about I told him ‘I have no idea’ and kept on cranking.

  Passing through the transition tent with only a mile to go it started to feel real to me, that I’d actually finish this race and be an Ironman. I started to skip the aid stations and just push towards the finish. The course tightens up a bit near the end and a couple of times I found myself wedging myself through some slower moving runners.

You know the difference between me and you? I make this look good.

However, as soon as I got to the last corner it was a sharp turn off and down on to the red carpet and I found myself running alone. It was down a quick hill and to the left with the finish chute all to myself. It all happened quite fast, I’m naturally one to race all the way through the line so in retrospect I do now get why people say to relax and enjoy the finish experience. I however, cruised through the line and promptly collapsed. It took me a few minutes to compose myself, I was totally drained…

  A slow walk to the recovery area where I took my time to have a bit of food and drink. Looking around I saw a few male pro’s, one or two female pro’s and a few age groupers. It seemed like a pretty small group, but I really couldn’t tell. I hadn’t run one watch throughout the so I didn’t have an actual race time but I could piece it together knowing each of the disciplines and figured I was near 9:00, which had typically been where my age group’s third place finished. That, coupled with Carly’s encouragement, left me feeling good that I had secured a solid place.

  After a bit of food and drink and chatting with a few of the other AG finishers and going around to congratulate everyone who had finished thus far  I made my way out from the finish area to find Carly, she had been anxiously waiting for me and gave me a great big hug exclaiming ‘You won!!!’ I told her ‘No, you said I was second , but still I had a good day!”  She replied, ”No, you caught first, you wont your age group!!’ Wow….. I made up four minutes in the final half of the last lap on first… I couldn’t believe it!!!

Still in a physical and emotional state of shock she handed over my gear and we slowly made our way back to the apartment. After some confirming glances at the Ironman tracker I finally did realize that yes, in fact I had won my age group, and in fact been the 6th Amateur across the line!! The next few hours were filled with a well deserved shower and a lot of food and drink. We went down to the finish line around 10:30 to cheer on those still working their way through the marathon. It was really exciting to see how jazzed everyone was to finish the race. Despite the fact that it was now pouring out there was a great crowd out cheering the last competitors across the line. It was really quite fun to watch everyone finish.

Monday’s award ceremony was certainly an experience. I had laid out some lofty goals for my first race, but to have placed first in my age group and 6th overall was really something I wasn’t expecting. I was really happy with my overall race plan and management and while I took a lot away from this race as learning experiences I feel like I put it all out there for my first race. I’m looking forward to racing Roth Germany next July which I hear is another fast course and then Kona in October!!!

It goes without saying but none of this would be possible without the unwavering support of Carly. Her ability to encourage me along this journey and be great partner is without measure. She is the reason I push myself to be better. Plus she’s pretty cute.

          Ironman Barcelona was originally published on Rogers Racing

[jasestuart-menshealthmentor-blog]

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Ranking the best hydrolyzed whey protein of 2018

Hydrolyzed whey protein is a special form of whey protein that’s particularly suited for fast absorption and low allergenic potential.

Normally, your body does the hydrolyzing itself (a chemical process that involves breaking down the bonds of the whey protein molecules) in your stomach and your small intestine.

In the case of hydrolyzed whey protein, enzymes are used during the manufacturing process to initiate this process.

The degree to which the whey protein is hydrolyzed depends on the manufacturing process, but as a general rule, the greater the amount of hydrolyzing, the more rapidly the protein will be absorbed.

If you want rapid recovery and quick delivery of branched chain amino acids to your muscles following your next gym session, check out our rankings. We’ve come up with the ten best sources of hydrolyzed whey protein for serious athletes.

1. Muscle Feast Hydrolyzed Whey Protein

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Muscle Feast makes a clean, simple protein with only one ingredient: hydrolyzed whey protein. No binders, emulsifiers, preservatives, or flavoring agents to be found here.

Of course, those who want an easy to blend supplement that doesn’t have the characteristic chalky taste of protein powder might disappointed, but this is one of the best products out there for those who value minimalism and simplicity in their protein powder.

2. Sascha Fitness Hydrolyzed Whey Protein Isolate

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Sascha Fitness is what you might call a “high end” protein powder. It has a few extra perks that make it higher quality than a lot of the competition.

For starters, it uses protein derived from grass-fed cows, which is healthier overall. It also includes a selection of enzymes to aid with digestion, and is flavored with stevia.

3. Optimum Nutrition Platinum Hydro Whey

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Optimum Nutrition’s Platinum Hydro Whey protein powder is a top-class hydrolyzed whey protein because all of its whey protein content is 100% hydrolyzed.

In addition to hydrolyzed protein, which has a high branched chain amino acid content to begin with, Optimum Nutrition also includes additional BCAAs for increased muscle recovery abilities.

It’s flavored with a combination of natural and artificial flavors and sweeteners, which will be somewhat of a turn-off for purists, but for everyone else it’s a good choice.

4. NutraBio 100% Hydrolyzed Whey Protein

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As the name suggests, NutraBio’s whey protein is 100% pure hydrolyzed whey protein. There are exactly zero other ingredients, meaning no flavoring agents, fillers, sweeteners, etc.

This alone makes it a high-ranking product, but it’s not for everybody. Ease of use and taste are necessarily compromised when you go with protein as the only ingredient.

5. BulkSupplements Hydrolyzed Whey Protein

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BulkSupplements shines when it comes to ultra-simple, ultra-pure products, as their supplements are tested by a third party for purity.

It’s a perennial favorite among minimalists and do-it-yourselfers, as BulkSupplements is hard to beat when buying large quantities.

The only drawback is that the zipper-top bag is sometimes difficult to close, but aside from that, it’s a great product.

6. Progenex More Muscle

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Progenix offers a fairly straightforward hydrolyzed whey protein powder that’s flavored only with natural flavors and sucralose.

Low carb enthusiasts might balk at its moderately high sugar content (7 grams per serving), but it’s a good balance between simplicity and ease of use.

Since it has a few emulsifiers and flavoring agents, it’ll be easier to mix into a smoothie or a shake, and it will taste better than unflavored powder.

7. BioTrust Platinum1

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BioTrust Platinum1 contains only hydrolyzed whey protein isolate and a proprietary sweetener blend, which is mostly made up of sugar alcohols functioning as artificial sweeteners.

It does include some digestive enzymes, which is a nice perk, but it’d be better if this used a natural sweetener like Stevia instead.

8. Dymatize ISO 100

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Dymatize ISO 100 is a mixture of hydrolyzed whey protein and regular whey protein isolate, meaning that it won’t be absorbed as rapidly as a 100% pure hydrolyzed whey protein blend.

This could be a good or bad thing depending on your workout needs, but if you are looking for hydrolyzed whey protein to begin with, chances are you want something that’s rapidly absorbed.

Its flavoring profile is pretty standard; it comes in three different flavors, all of which use a mixture of natural and artificial flavors, as well as sucralose to sweeten the supplement.

9. BSN Syntha-6 Edge

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BSN’s protein powder is a top seller, but unfortunately it comes up short when comparing it to other hydrolyzed whey protein supplements.

The amount of whey protein that’s actually hydrolyzed in BSN Syntha-6 Edge is quite small, and it’s got a lot of extraneous ingredients that will be counterproductive to your workout, like sugar for flavoring.

While it does taste good, most people will have better success with a cleaner and more pure hydrolyzed whey protein powder.

10. Precision Protein

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Precision Protein offers a hydrolyzed whey protein supplement that’s fairly solid, but has a few too many preservatives and flavoring agents.

Other competitors get by with a lot less, and there aren’t really any other major perks to this protein powder, making it hard to endorse over some of the other competition.

Hydrolyzed protein benefits and side effects

Hydrolyzed protein really shines when you need rapid protein absorption for quick recovery after a tough workout.

It’s a great source of branched chain amino acids as well, making it well-suited for pre-workout use as well. Because of its unique properties, hydrolyzed whey protein offers some unique advantages compared to other protein powders.

Benefits

Hydrolyzed whey protein helps improve muscle gains. This was demonstrated quite clearly by a 2010 scientific article in the journal Nutrition & Metabolism (1).

The paper reviewed a large number of studies on the use of various forms of whey protein, including hydrolyzed whey protein, demonstrated conclusively that whey protein supplementation can increase the amount of muscle synthesis in your body following resistance training (i.e. weight lifting).

These benefits seem to hold up even when comparing whey protein against other supplements with equivalent amounts of protein that are not derived from whey; something in the amino acid makeup of whey protein seems to grant particularly strong muscle recovery abilities.

Taking hydrolyzed whey protein after a workout can heal muscle damage. These recovery abilities have been directly demonstrated in scientific experiments that intentionally create a great deal of damage to muscle cells during an resistance training session.

One such study was conducted by researchers at the University of Southern Australia and published in the Journal of Science and Medicine in Sport in 2010 (2).

In it, researchers had 28 men complete an eccentric knee extension exercise, which induced a great degree of muscle soreness. The men were given either a hydrolyzed whey protein supplement or a placebo.

The scientists found that, during the 24 hours following the exercise, biological markers of muscle protein synthesis were significantly elevated among the men given the hydrolyzed whey protein supplement.

Hydrolyzed whey protein is rapidly absorbed by your body. One reason why hydrolyzed whey protein seems so effective at boosting post-workout muscle protein synthesis may be its ability to be rapidly absorbed into the body.

According to a review by Keri Marshall in the Alternative Medicine Review, the hydrolyzation process, combined with the fact that whey protein does not curdle in the acidic environment of the stomach, is what makes it a “fast” protein, in contrast to something like casein protein, which is also derived from dairy (3).

Marshall also cites research that demonstrates that the rapid absorption of whey protein is useful for more than just athletic recovery, too.

Elderly people, who can benefit from the post-meal feeling of fullness that a protein supplement can create, tend to have better nitrogen balance (meaning they aren’t losing more protein than they are consuming) when supplemented with a hydrolyzed whey protein supplement versus a non-whey protein supplement.

Consuming hydrolyzed whey protein can help you lose weight. Whey protein has also been studied for its potential for treating obesity and reducing caloric intake.

It may seem strange that a fairly dense source of calories (a protein shake) would be effective at reducing weight, but this effect has been demonstrated numerous times in scientific experiments.

According to a research article in the Journal of the American College of Nutrition, whey protein consumed before a meal tends to reduce caloric intake at that meal, even when comparing to a non-caloric placebo (4).

Scientists hypothesize that this is caused by whey protein’s tendency to create satiety, the technical term for a feeling of fullness after consuming food.

As such, after consuming whey protein, people feel more full, and do not desire to eat as much as they otherwise would.

This appears to more than compensate for the additional calories consumed in the form of whey protein. Since hydrolyzed whey protein is absorbed more quickly than unprocessed whey protein, it appears to be somewhat less effective at creating this appetite suppressing effect, but the effect is still present.

Hydrolyzed whey protein can decrease blood pressure. Emerging research is examining the effects of the whey peptide bonds (which are cleaved apart in the hydrolyzation process) on hypertension, also known as high blood pressure.

Research published in 2015 by a team of researchers from Germany found that whey protein peptides contained in hydrolyzed whey protein had a anti-hypertensive effect when administered to rats with high blood pressure (5).

While this research is still in its early stages, this is good reason to believe that whey protein may be beneficial for your heart as well as your muscles.

Side effects

As a natural product found in some quantity in all dairy foods, hydrolyzed protein is quite safe for anyone who can tolerate dairy.

The fact that it is hydrolyzed makes it less likely to cause allergic reactions, though it is still possible that hydrolyzed whey protein could cause an adverse allergic reaction, as is described in one case study in the Journal of Pediatrics (6).

As with all whey-derived protein powders, it should be very low in lactose, though those with severe lactose intolerance might want to get a lactose-free protein powder or a vegan protein powder instead.

Milk allergies are a little dicier; in this case, it’s probably better to just opt for a vegan protein powder. Given the number of high quality proteins on the market that are not derived from milk, it’s better not to take that chance.

Recommended dosage

Protein needs vary depending on your body size. According to Peter Lemon, a professor at the University of Western Ontario’s Exercise Nutrition Research Laboratory, generic protein recommendations are approximately 1.6 to 1.8 grams of protein per day per kilogram of body mass.

So, a 220 pound male (100 kgs) should aim for 160 to 180 grams of protein per day, though Lemon notes that these should be elevated for older athletes, people on a diet, and vegetarians and vegans.

Further, Lemon points out that these baseline requirements tend to be lower than what elite athletes report consuming, which suggests that optimal protein requirements may be even higher—upwards of 2 grams per kg per day, perhaps.

Recap

Hydrolyzed whey protein should be your go-to protein supplement when your goal is to replenish your body’s protein stores as rapidly as possible.

It’s the fastest and best way to kick-start muscle protein synthesis after a tough workout. The benefits of hydrolyzed whey protein extend to improving your muscular strength, decreasing post-workout soreness, and maintaining lean body mass while dieting to lose fat mass.

Hydrolyzed whey protein can even directly assist you when you are dieting by decreasing your appetite. Though it is a specialized tool, hydrolyzed whey protein is exceptionally good at rapid muscle recovery when you need it most.

https://bodynutrition.org/hydrolyzed-whey-protein/

https://bodynutritionorg.wordpress.com/2018/07/11/ranking-the-best-hydrolyzed-whey-protein-of-2018/

[vigrxwarning]

premature ejaculation goodbye

Contents

Effective behavioural techniques

445 cases diagnosed

Ejaculation increasing serotonin levels

Latency time values

Coronavirus relief program extended

Federal investigators review facts surrounding

If you're one of the many men who experience premature ejaculation (PE), Ready to say goodbye to side effects, mess, expenses and most importantly, PE.

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Dr Gigi Taguri goes through the most common and effective behavioural techniques for men who suffer with premature ejaculation – read about them today.

premature ejaculation dysfunction  · premature (early) ejaculation-also referred to as rapid ejaculation-is the most common type of sexual dysfunction in men younger than 40 years. An occasional instance of premature ejaculation might not be cause for concern, but, if the problem occurs with more than 50% of attempted sexual relations, a dysfunctional pattern usually exists for.

Believe me, most teenage boys masturbate a lot. 2. Getting an erection quickly is not a sign of impending premature ejaculation or that you are on a sexual ‘hair trigger’. It just means you are.

After two failed relationships, a woman – with the help of her best friend – embarks on a journey to self-discovery. By Teo Bugbee Cuddly animals go on wild adventures in this animated Netflix.

For farmers, it is goodbye to endless wait in searching. AFTER 9 YEARS OF SUFFERING FROM PREMATURE EJACULATION & WEAK ERECTION, 45 YEAR OLD MAN FINALLY DISCOVERS THE SECRET SOLUTION THAT.

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Government statistics today revealed 581 more Brits have tested positive for the life-threatening disease, 30 per cent higher than the 445 cases diagnosed last Tuesday. It means the rolling.

premature ejaculation reddit vids l tryptophan premature ejaculation premature ejaculation “get out of my house” Premature ejaculation is where a man ejaculates (comes) too quickly during sexual. We've put some small files called cookies on your device to make our site work.. This time could be longer in the case of men who have sex with men.. having sex with your partner on top (to allow them to pull away when you are close.Premature ejaculation increasing serotonin levels with SSRIs or 5-HTP can be helpful to those with premature ejaculation. serotonin reuptake inhibitors prozac, Paxil, Zoloft, and other selective serotonin reuptake inhibitors elevate serotonin levels in the brain, and perhaps influence the levels of other brain chemicals such as norepinephrine.premature ejaculation on islam experience in men with subjective premature ejaculation. KP Mark1 and I Kerner2. latency time values, the course of premature ejaculation in life and the frequency of premature. Muslim/Islam. 0.5%. Protestant. 8.2%.premature ejaculation lexapro premature ejaculation thyroid In secondary hyperhidrosis, the sweating is due to another disease such as a thyroid. If ejaculation happens sooner than you or your partner would like, it is called premature ejaculation.THE General Court Martial (GCM) sitting in Abuja, has sentenced six nigerian air force personnel for criminal conspiracy,The coronavirus relief program extended through Aug. 8, federal investigators review facts surrounding the death of Elijah.how i cured premature ejaculation premature ejaculation qarshi medicine premature ejaculation venlafaxine premature ejaculation workout Two hundred and twenty-two married men (mean age, 34 years) with premature ejaculation (pe) were randomly assigned to receive 75 mg of venlafaxine.SHOCKING LIFE STORY!!! AFTER 9 YEARS OF SUFFERING FROM PREMATURE EJACULATION & WEAK ERECTION, 45 YEAR OLD man finally discovers THE SECRET SOLUTION THAT MYSTERIOUSLY JERKED HIS DEAD MANHOOD BACK.In celebration of Pet Appreciation week, here’s a list of the best dogs that have strutted their paws across movies and TV.

Optimal dosing of supplements may vary by time of day. Here are the best times to take five of the most common supplements.

Premature Ejaculation Goodbye: The 14 Most Effective Exercises Sex Therapists Use To Make You Last 60 Minutes Or More In 60 Days Or Less by S.H..

pre premature ejaculation definition the premature ejaculation remedy How can I help my husband deal with his problem of premature ejaculation? We’ve been together for three years and have an excellent relationship but he always orgasms within a minute or two of.Minister of Finance, Budget and National Planning, Mrs. Zainab Ahmed, made this revelation while presenting the Medium Term.

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