Ben Greenfield Fitness: Diet, Fat Loss and Performance

The Man I Call "Scraper": Snowboard Shredding, Fascia Fluffing, Protective Chakra Energy Balls & Much More With Scott Dolly. I've met a lot of interesting characters and crazy cats in my life. Scott Dolly, AKA "The Scraper" (at least, that's what I call him) is no exception. I first met Scott in Costa Rica at a digital detox, hot yoga retreat and adventure getaway called "Runga". Yep, that's the same event at which I hung out with Eric, the guy I interviewed in the episode "How To Cure Yourself Of Cancer: An Epic Interview With A Man Who Defied Conventional Medicine & Cured Himself Of Prostate Cancer." and the same event founded by my buddy and Spartan racing bigwig Joe DiStefano, who I interviewed in the episode "Digital Detoxing, Travel-Proofing Your Immune System, Underground Body Weight Workouts & More With Joe DiStefano." A few months after Runga, Scott pulled up to my house in Spokane, WA in a big black SUV jam-packed with snowboarding equipment and a bag full of strange body adjusting and "scraping" tools. Our ensuing weekend together was a geekfest of biomechanics, physiology, fascia fixing, woo-woo chakra energy work and much more, and in today's episode, we take a deep dive into all that and much more. So who is Scott, exactly? Scott Dolly MS, ATC, CSCS is the owner/CEO and founder of Evolution Human Performance and Rehabilitation. He is a manual therapy and IASTM specialist who utilizes biomechanical movement analysis to locate imbalances and dysfunctions in the human body. Scott is a national and international speaker and educator in the field of sports medicine; and he has authored courses on I.A.S.T.M. and Advanced Training Science. Scott also serves as the Peak Performance columnist for Martial Arts Illustrated Magazine in the UK, through which his work reaches over a half million people worldwide. Scott has over 15 years' experience studying and working with the human body and he works with thousands of clients every year. He resides in Winchester, Virginia. His credentials and certifications include: -Master's Degree in Athletic Training: Shenandoah University -Undergraduate work in Biology and Physics: Shepherd University -Certified Strength and Conditioning Specialist: National Strength and Conditioning Association -Instrument Assisted Soft Tissue Mobilization Specialist -Reiki Master: 11 years During our discussion, you'll discover: -The truth about whether foam rolling really works, and why Scott is a big fan of "butter knives" for your fascia...[14:45] -Why Scott said I needed to do more "closed kinetic chain exercises" when he analyzed my gait...[26:40] -How Scott helped a nervous guy on the chair lift using "distance healing" and Qi Gong...[41:30] -Scott's work in sound bowls and healing frequencies, and how he aligns that with being able to run a 4:40 mile, train NFL athletes and deadlift nearly 700 pounds...[46:30 & 56:30] -The protective "bubble" Scott drew around us inside the mountain lodge when we were snowboarding...[46:20] -Scott's experience with the one-inch-punch by a Shaolin monk...[59:50] -And much more... Resources from this episode: -"Gil Hedley: Fascia & Stretching: The Fuzz Speech" -Graston & Scraping tools on Amazon -Robert Peng: The Master Key Video Series -The artist Alex Grey -Singing bowls on Amazon -The one-inch punch Show Sponsors: biOptimzers - Crank your muscle gains to new heights by flooding your muscles with maximal amino acids without increasing your protein intake by a single gram. Go to to automatically get 10% off your order. MVMT Watches - The watchmaker's goal is to change the way consumers think about fashion by offering high quality minimalist products at revolutionary prices. Go to to get 15% off. Free shipping and free returns! Organifi - For the best tasting greens superfood blend, go to and use code 'BEN' for 20% off your first order. Marc Pro - Pain Relief and Faster Muscle Recovery Time. For a 5% discount, use promo code "BEN" at -Runga 2017: Dec 8-21, 2017 (you get to choose how long to stay!). RUNGA is a once a year retreat, currently hosted in December. RUNGA is designed to facilitate a dramatic shift in attendee's current outlook, lifestyle choices, self efficacy, motivation, love, even spirituality. The retreat spans 8-days and centers around fostering heightened awareness, presence, and connection with others through a mandatory "Digital Detox" - or no cell phones, computers, and other technology. Yoga is offered twice per day, everyday. There is also an off-site adventure ranging from hiking volcanoes to white water rafting or zip lining. World-class spa treatments are available and 100% of the food are suitable for vegetarian, vegan, paleo, gluten-free, or ketogenic dieters. They are also delicious. Click here to sign up. Use code BEN (or let them know I sent you) to get VIP treatment and a free gift valued at $100! Do you have questions, thoughts or feedback for Scott or me? Leave your comments at and one of us will reply!

01:11:16 6/17/2017

Past Episodes I first interviewed Dr. Michael Ruscio in the podcast episode "Why Healthy People Get Broken Guts, And What You Can Do About It." In that discussion, we delve into: -Dr. Ruscio's personal diet, and what his typical day looks like (including his meal of choice at Whole Foods)... -The surprising things that happen to your gut when you combine calories and high levels of physical activity... -Whether athletes should fast, and what happens when an exercise enthusiast "stops the flow of calories" and fasts... -How an "elemental diet" works to reduce stress on the gut... -When you actually should consider starving the bacteria in your gut... -Whether you can combat "overstressing" the gut with food by simply using things like digestive enzymes... -The biggest mistake most people make with cleanses, enemas and detoxing... -How you can heal damage to the valves passing through your gut... -If you could test anything and everything going in your gut, what you should test... -And much more! Dr. Michael Ruscio is a functional medicine practitioner, researcher, and author. His specialties include autoimmune, thyroid, and digestive disorders. He consults clients locally in the Bay Area and remotely across the country. His clinical research is focused on digestive disorders. Dr. Ruscio has been a featured speaker at numerous conferences including the SIBO Symposium, PaleoFX, Ancestral Health Symposium, and an international symposium in London. He's also spoken for several online health summits, including Sean Croxton's Digestion Sessions. Dr. Ruscio has collaborated with many authorities in the health and wellness industry, including Robb Wolf and Melissa Hartwig. He has been interviewed on several popular podcasts such as Sean Croxton, Robb Wolf, Ben Greenfield, and Jimmie Moore, and he's provided clinical training for Designs for Health and the SIBO Symposium. Dr. Ruscio also conducts a very highly rated functional medicine podcast. You can visit his website and podcast here. Today, Dr. Ruscio is back with the latest research on carbohydrates and the gut, and during Part 2 of our discussion, we dive into: -Michael's take on the statement that "all carbs get converted to glucose so there is no such thing as bad carbs" and whether there is a consensus regarding the role of all carbs, good carbs, bad carbs, high carbs and low carbs...[8:11] -Why Michael doesn't like food allergy tests or use them much in his practice...[13:10] -The role of carbohydrates or carbohydrate avoidance when it comes to a digestive condition like IBS (gas, bloating, abdominal pain, constipation, lose stools)...[19:40, 21:45 & 32:10] -How the microbiota influences this and whether people with digestive conditions need to feed their healthy bacteria in order to feel better, and if so, how do they do that if they're eating low carb...[20:20 & 23:45] -Whether a low carb diet really damages your thyroid...[40:40] -The impact of artificial sweeteners on a low-carb diet and the truth about stevia...[56:15] -Whether you really need to run like the plague when a supplement or bar has, say, 10g or 20g of carbohydrates...[52:30] -The impact of a low-carbohydrate diet on testosterone levels...[64:30] -And much more! Resources from this episode: -My podcast episode with Robb Wolf -My podcast episode on stevia and Zevia -Article: Low carb diets decrease thyroid autoimmunity -A clinical trial comparing a low carb diet to a more traditional low fat diet found low carb worked better for treating type II diabetes. -Another clinical trial comparing low fat versus low carb for type II diabetes found they both work, but low carb worked better -A paleo diet has also been shown to work better than a conventional lower fat/higher grain diet for type 2 diabetes -There are many studies showing traditional low fat/high carb diets that increase fiber, fruit, vegetable and whole grain intake all help with heart disease and obesity, including: -A recent trial found that a paleo diet improves cholesterol levels to a greater extent than traditional heart-healthy (low fat) dietary recommendations. -Another study found consuming a paleo-type diet for only two weeks was able to improve several cardiovascular risk factors compared to a healthy reference diet (traditional low fat diet) in subjects with metabolic syndrome. -A paleo diet caused better improvements to blood sugar control and several cardiovascular risk factors compared to a diabetes diet (traditional lower fat/higher carb) in patients with type 2 diabetes. -A systematic review with meta-analysis shows the paleo diet is more effective for metabolic syndrome than standard nutritional recommendation diets which are typically lower fat and higher carb/fiber. -What about the best diet for weight loss? A systematic review with meta-analysis of 53 studies found that low carb diets are better for weight loss than low fat diets. -Low carb diets may improve thyroid autoimmunity issues -Hunter gatherer lifestyle (paleo diet) improves metabolism, but t3 decreased -Article: Low Carb(-ing) Reduces Fat & Fast Food (10-20%) Cravings Plus 60% Less Hunger After Meals in Obese Men/Women Show Sponsors: Organifi - For the best tasting greens superfood blend, go to and use code BEN for 20% off your order. biOptimzers - Crank your muscle gains to new heights by flooding your muscles with maximal amino acids without increasing your protein intake. Go to to automatically get 10% off your order. Quip - Quip is an electric toothbrush that packs premium vibration and timer features into an ultra slim design, that's half the cost of bulkier brushes. Go to to get your first refill pack free with a Quip electric toothbrush. Four Sigmatic - Try out the Reishi Elixer for extreme relaxation without any grogginess. Use promo code BENGREENFIELD at to get 15% off your order. Do you have questions, comments or feedback and good carbs and bad carbs? Leave your thoughts at and either Dr. Ruscio or I will reply, and click here if you want access to a consult with Dr. Ruscio!
01:11:08 6/24/2017 Ketogenic pizza. Ketogenic toast. Ketogenic cornflakes. Yep, each of these, and many of carbalicious food items actually do exist in low-carb, high-fat nutrient dense recipes. You just have to know what to do, and you have to be willing to think outside the box of how most ketogenic eaters operate: which is basically drinking copious amounts of full-fat coconut milk, buying avocados by the dozen and going through a stick of butter every couple days. Cancer survivors Domini Kemp and Patricia Daly just put the finishing touches on the first-ever comprehensive ketogenic cookbook - a cookbook based on the latest research on nutritional approaches to the prevention and management of cancer and a ketogenic diet. But this book is chock full of delicious recipes and practical ketogenic tips that go way above and beyond just cancer management. For decades, the ketogenic diet?which shifts the body's metabolism from burning glucose to burning fat, lowering blood sugar and insulin and resulting in a metabolic state known as ketosis?has been used to successfully manage pediatric epilepsy. More recently, it has been used by the Paleo community as a weight loss strategy. Now emerging research suggests that a ketogenic diet, in conjunction with conventional treatments, also offers new hope for those coping with cancer and other serious disease. With endorsements from leading researchers and oncologists such as Dr. Thomas Seyfried (Cancer as a Metabolic Disease), The Ketogenic Kitchen offers more than 250 recipes, as well as meal plans and comprehensive scientific information about the benefits of a ketogenic diet, with sensible advice to help readers through periods of illness, recovery, and treatment. Domini Kemp is an award winning chef, food writer, and entrepreneur. In 2013, she was diagnosed with breast cancer and since then she has shifted her focus towards healthier eating. She changed her column in the Irish Times to focus on healthier recipes and opened Alchemy Juice Co., a juice and wholefoods cafe. The Ketogenic Kitchen is her fifth cookbook. Patricia Daly is an experienced nutritional therapist and author specializing in cancer care and the ketogenic diet in particular. She has worked with hundreds of cancer patients in Ireland and abroad, lectures at the Irish Institute of Nutrition and Health, and is a well-regarded speaker at conferences and in cancer centers. After writing three eBooks, including "PRACTICAL KETO MEAL PLANS FOR ENDURANCE ATHLETES: Tips, Tricks And How To's For Optimizing Performance Using A High Fat, Low Carb Meal Plan", The Ketogenic Kitchen is her first print book. During our discussion, you'll discover: -The difference between Patricia's more "strict" diet and Domini's more "liberal" diet...[8:20] -About how many carbs should you eat to be low carb versus ketosis...[11:20 & 18:55] -The surprising dangers of excessive calorie consumption on a ketogenic diet...[23:10] -The potential dangers of whey protein, especially for certain populations...[28:20] -Why it is that both Patricia and Domini like something called Yacon syrup...[31:00] -How to make your own ketogenic bread to have low carb toast...[34:05] -How to make keto cornflakes or keto cereal...[45:25] -Patrick and Domini's favorite way to make pizza that still allows it to be ketogenic (and how the heck they do the crust)...[46:55] -How to make a simple and tasty low-carb version of the Japanese temaki recipe...[51:30] -How to make "Bullet-proofish" coffee that doesn't result in any bloating or nausea...[55:15] -And much more! Resources from this episode: -Book: The Ketogenic Kitchen: Low carb. High fat. Extraordinary Health. -Book: The Plant Paradox -Yacon syrup -Ben's cricket-shirataki pad thai recipe -Miracle Noodles Show Sponsors: Kimera Koffee - Proven to help you increase focus, power output and cognition. Go to and use code BEN to get 10% off! Blue Apron - Create incredible home cooked meals and get your first three meals free, with free shipping! Go to Organifi - For the best tasting greens superfood blend, go to and use code BEN for 20% off your order. Marc Pro - For pain relief and faster muscle recovery time, use promo code BEN for 5% off at Do you have questions, thoughts or feedback for Domini, Patricia or me? Leave your comments at and one of us will reply!
01:01:56 6/21/2017
June 14, 2017 Podcast: 368 - Building Muscle & Testosterone On A Ketogenic Diet, Food Combining, Psychedelic Experimentation, Natural Depression Remedies & More! NEW! Click here for the official BenGreenfieldFitness calendar of events. Have a podcast question for Ben? Click the tab on the right (or go to SpeakPipe), use the Contact button on the app, call 1-877-209-9439, or use the "Ask Ben" form at the bottom of this page. ----------------------------------------------------- News Flashes: Interval training is one of the best anti-aging forms of exercise out there: - 4 min on, 3 min off x 3. So you *can* build muscle and testosterone on a ketogenic diet (says the latest research). And here's a great follow-up article by the study authors. We're Entering A New Golden Age of Psychedelics, and Portland is Leading the Way - and a related review of four different psychedelics by the author. Oh yeah, and magic mushrooms are 'safest drugs' compared to LSD, ecstasy & cocaine - says study. Travel east and you'll need morning light and evening melatonin; go west and you'll need evening light and morning melatonin. You can receive these News Flashes (and more) every single day, if you follow Ben on,,,, and Google+. Special Announcements: This podcast is brought to you by: -TeloYears - find out more at and listen to my podcast about it. -FourSigmatic Mushroom Extracts - use code "bengreenfield" for 15% off -Onnit - Get 10% off ANYTHING, from functional foods to supplements and beyond, at -Casper Matresses: Get $50 toward any mattress purchase by visiting and using promo code 'BEN' -Click here to donate any amount you'd like to support the podcast! -Click here to follow Ben on Snapchat, and get ready for some epic stories on his morning, daily and evening routine! What did you miss this week? A clay mask, a park workout, a morning routine change-up, an epic post-race salad and more. NEW! Click here for the official BenGreenfieldFitness calendar. Ben will be racing on the Spartan Pro Team for 2017! You can catch him at any of these races below and you can click here to register: -Blue Mountain Challenge, July 8 -Southeast Showdown, Asheville, July 29 -The Ascent, West Virginia, August 26 -July 11th, 2017: David Bouley's "The Chef & The Doctor Series" in TriBeca, New York. Please join me at Bouley Botanical for a over a multi-course wine dinner, curated by Chef David Bouley. We'll start with a reception featuring passed canapes and a specialty health tonic cocktail. Guests will have the opportunity to mingle and ask me any questions they like. Chef Bouley will then prepare a multicourse menu with wine pairing featuring products and ingredients to address the topic of the evening. Get your tickets here. -Sep 8-11, 2017: Who Wants To Live Forever Conference in Reykjavík, Iceland. Most of us not only want to have a long lifespan, but also a long healthspan; to be fit and healthy throughout the course of our lives. As we move into this unprecedented era of human history, a question arises: how far can the human healthspan be extended, and what are the most effective ways to achieve longevity? Click here for tickets! -Oct 13-15, 2017: Biohacker Summit, Helsinki, Finland. This event is the focal point for learning faster, performing better, living longer, and enjoying more what you wake up to do every day. Discover the latest in wearables, internet of things, nutrition, digital health, and mobile apps to increase performance, be healthier, stay fit, and get more done. Get your tickets here! -Dec 7-9, 2017: XPT Experience, Kauai, Hawaii. Join me, Brian Mackenzie, Kelly Starrett, Julia Starrett, Laird Hamilton and Gabby Reece, for an epic, all-inclusive performance living workshop this Dec 7, 8 and 9 in beautiful Kauai, Hawaii. Come and join us for pool training, underwater workouts, gym training, breathing instruction, outdoor workouts, recovery biohacking and much more! Get your tickets here. -Dec 17-23-9, 2017: Runga Retreat, Cambutal, Panama. This retreat spans 8-days and centers around fostering heightened awareness, presence, and connection with others through a mandatory "Digital Detox" - or no cell phones, computers, and other technology. Yoga is offered twice per day, everyday. There is also an off-site adventure ranging from hiking volcanoes to white water rafting or zip lining. World-class spa treatments are available and 100% of the food are suitable for vegetarian, vegan, paleo, gluten-free, or ketogenic dieters. Get your tickets here, and use code BEN for 10% off. Did you miss the weekend podcast episode with Richard Aiken? It was a must-listen - "How To Fix Your Brain And Biology With Plants: An Interview With Neurodietetics Author Richard Aiken On The Best Diet For The Brain." Click here to listen now or download for later! Grab this Official Ben Greenfield Fitness Gear package that comes with a tech shirt, a beanie and a water bottle. And of course, this week's top iTunes review - gets some BG Fitness swag straight from Ben - click here to leave your review for a chance to win some! ------------------------------------------ Listener Q&A: As compiled, deciphered, edited and sometimes read by Brock Armstrong, the Podcast Sidekick. How To Build Massive Stamina & Recover Faster From An Endurance Event Kory says: He's currently training for the Hurricane Heat 12 hour event for Spartan. He did it last year and he got time hacked at the 10th hour and so he's learned from the event and has started to do a lot more rucking, weighted calisthenics and military PT style workouts, but he knows this style of training can do a lot of damage to his joints. He's wondering if you have any tips on how to train for a weight bearing event like this without doing any damage to yourself, and also if you have any special gear you can recommend? In my response, I recommend: -Incline treadmill -Standing workstation -Hyperwear weighted vest -Normatec -Myobuddy -Eat Early & Eat Often (e.g. like Kokoro) Everything You Need To Know About Food Combining Zach says: He just stumbled across the concept of food combining. He's always thought of combining foods to get a balanced meal - getting protein, carbs and fats in each meal - but he's new to the nutrition side of things. What's the low down on food mixing, how do you do it properly and how do you avoid having undigested proteins and other things in your system? Natural Fixes For Depression Hannah says: She just broke up with her boyfriend of two years, and she's having trouble coping with the mental and physiological ramifications of break up. She takes lions mane, D3, cordyceps, a good B vitamin and she exercises. She thinks all that is helping, but she's exhausted, she's having trouble sleeping, she can't think clearly, she's breaking down all the time and she's having a hard time coping. She's wondering if you have any suggestions for how to deal with heart break and the physical ramifications that entails? In my response, I recommend: -Retimer -Fish Oil -Vitamin D/K Blend -Gratitude Does The Whole30 Diet Work? Anonymous says: What are your thoughts on the Whole30 book, lifestyle changes and recipe? Do you think it's beneficial, or are there other ways to figure out what might be causing certain reactions in your body? In my response, I recommend: -Cyrex -Robb Wolf's "Wired To Eat" book -The Jungle Effect book -DNA Testing Prior to asking your question, do a search in upper right-hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fi
01:34:09 6/14/2017 Thousands of books have been written about the latest and greatest diets that will help people lose weight and improve health. But a key element in any successful nutritional health program is a tried-and-true method that most people haven't thought about?yet it could be revolutionary for taking health to the next level. This ancient secret is fasting. Fasting is not about starving oneself. When done right, it's an incredibly effective therapeutic approach that produces amazing results regardless of diet plan. In fact, Toronto-based nephrologist Dr. Jason Fung has used a variety of fasting protocols with more than 1,000 patients, with fantastic success. Dr. Fung earned his medical degree at the University of Toronto, where he also completed his internal medicine residency before heading to the University of California, Los Angeles, for his fellowship in nephrology. He currently practices as a kidney specialist in Toronto. He is the chief of the department of medicine at Scarborough General Hospital. In addition to clinical medicine, he is also on the board of directors of Low Carb Diabetes Association and the scientific editor of the Journal of Insulin Resistance. During the course of treating thousands of patients, it became clear to Dr. Fung that the epidemic of type 2 diabetes and obesity was getting worse. The prevailing dietary recommendations to reduce dietary fat and calories were clearly ineffective. He founded the Intensive Dietary Management Program to provide a unique treatment focus for type 2 diabetes and obesity: rather than focusing on medications, this clinic focuses on dietary changes that are simple yet effective. In The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting, he has teamed up with international bestselling author and veteran health podcaster Jimmy Moore to explain what fasting is really about, why it's so important, and how to fast in a way that improves health. Together, they make fasting as a therapeutic approach both practical and easy to understand. During our discussion, you'll discover: -Why Jason and Ben have different takes on whether or not to eat breakfast...[8:25] -The five different physiological stages of fasting...[16:45] -Why growth hormone actually goes up, not down, when you fast, and how the body uses this mechanism to maintain muscle...[30:15] -Why fasting doesn't actually decrease your metabolic rate or cause you to go into to starvation mode...[33:20] -What kind of scenario would actually cause your metabolic rate to decrease with calorie restriction...[37:10] -Why most of the Biggest Loser contestants actually regained their weight after the show...[44:35] -The reason hunger gradually disappears during a fast...[49:55] -The shocking things that happen to your body when you do an extended fast...[56:35] -What refeeding syndrome is...[63:00] -And much more... Resources from this episode: -The link between circadian rhythm and eating breakfast -The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting Show Sponsors: Ample - Ample is a balanced healthy meal in a bottle with 20+ superfoods. Use code GREENFIELD for 15% off all first-time orders. TeloYears - Go to and use my special gift card code BEN10 to get 10% off your TeloYears kit. Code valid through Aug 31, 2017. Hello Fresh - For $30 off your first week of deliveries, visit and enter code FITNESS30 when you subscribe! Marc Pro - Marc Pro: Pain Relief and Faster Muscle Recovery Time. For a 5% discount, use promo code "BEN" at Do you have questions, thoughts or feedback for Jason or me? Leave your comments at and one of us will reply!
01:14:12 6/10/2017 As I described just a few days ago in this comprehensive article "Dirty Little Secrets Of The "Healthy" Energy Bar Industry (& The Shocking Truth About Protein Bars, Paleo Bars & Beyond).", I used to be an energy and "health" bar addict. I'd easily consume 2-3 energy bars an hour on a long bike ride, always have some kind of satiating healthy "Paleo-ish" bar tucked away somewhere during a run or a long road trip or airplane ride, and would typically be munching on some kind of massive, forearm-sized protein bar while wandering out of the gym after weightlifting. No wonder I struggled for years with chronically elevated blood sugar, gut rot, excess protein intake, energy level roller coaster rides and toxins in my blood tests. And no wonder so many other folks who depend on health bars as a staple wind up constantly fighting an uphill battle against weight gain, poor energy levels (ironic, right?), bloating, gas, constipation and more. Why this seeming paradox? Unfortunately, most energy bars are chock full of sugar and starch, which can cause dangerous blood sugar surges and fat formation. And if the sugar gets removed from a bar, it's often replaced with nasty artificial sweeteners that can kill gut bacteria and cause neurotoxicity. Or the bar is packed with so much excess protein that you get ammonia build-up, acidity, insulin spiking and gut issues like bloating, gas and constipation. Finally, from peanuts to soy to whey and beyond, the ingredients of many bars can cause food intolerance reactions, resulting in weight gain, skin, gut and immune system problems and a host of other health issues. Finally, if a bar actually is healthy, it either tastes like cardboard, falls apart in the heat, or is like biting into tree bark in the cold, and simply hasn't been tested "in-the-trenches" by people living hard-charging lives or athletes competing under real conditions that exist outside of some whitewashed food laboratory. And I've only scratched the surface of the issues and the shocking truth about so-called "healthy" energy bars, protein bars, Paleo bars and beyond. In this interview with David Urman, food industry expert, we pull back the curtain on the healthy food industry, and you'll discover the disturbing truth about everything from "natural flavors" to IMO's to processing, preservatives and beyond. So who is David? David graduated UC Berkeley School of Law and practiced law for 10 years, then jumped into the health and nutrition industry, working initially in medical device management and the production of a cutting-edge breath ketone monitor (which I've discussed on previous shows) and eventually the production of ketogenic friendly foods. So he has a unique background in business, food development and nutrition. During our discussion, you'll discover: -How you can measure oxidative stress via a breath test...[13:12] -How David created a research device that can also measure your level of ketosis via your breath...[12:30 & 15:25] -The shocking ingredients of one of the top health bars that remains a favorite of the health-conscious...[20:00] -A notorious, hidden ingredient called "IMO" that is in most bars, and that spikes blood sugar through the roof...[24:50] -The surprising additives in a bar that are allowed to be called "natural flavors"...[29:10] -How you can make a bar shelf stable but with minimal preservatives, and not need to be refrigerated or frozen...[38:20] -How a bar can provide adequate amino acids for recovery without spiking insulin and glucose, or creating mTor, accelerated aging and longevity issues from excess protein...[43:45] -Quinoa's little known cousin "kaniwa", and the surprising list of nutrients, minerals and antioxidants in kaniwa...[48:07] -Why the fats combination of white chia seeds, chocolate liquor, cacao nibs, cocoa butter, cocoa solids, coconut flakes and almonds gives a perfect hedonistic combination of fat and taste...[52:40 & 55:00] -Why organic honey, as a rich source of antioxidants and minerals, offers a slow time-release carbohydrate-based fuel source that actually lowers appetite and increases satiety...[54:07] -How Spanish almonds, cacao nibs and the chia seeds can provide fiber without the addition of IMO's or synthetic starches...[57:38 & 59:30] -How much damage the modern pasteurization and long high-heat cooking process used on bars can destroy the nutrient content of the "superfoods" in the bar...[64:40] -The high-antioxidant capacity of organic honey, almonds, cocoa nibs, kaniwa, chia seeds and chocolate liquor, and how these combined components have very high free radical scavenging capabilities...[68:30] -Why the NatureBite bar that David and Ben developed took over two years to create and test...[71:30] -And much more! Resources from this episode: -Article: Dirty Little Secrets Of The "Healthy" Energy Bar Industry (& The Shocking Truth About Protein Bars, Paleo Bars & Beyond). -Click here to get the NatureBite bar now with an automatic 15% discount through Sunday June 11 - full list of ingredients: organic honey, almonds, cocoa nibs, hydrolyzed gelatin, baby quinoa (kaniwa), white chia seeds, coconut flakes (coconut, sodium metabisulfite), chocolate liquor (roasted and ground cocoa beans), water, organic rice protein, pea protein isolate, sesame seeds, cocoa powder, cocoa butter, sea salt, tocopherols -David's Creative Development Team -Ben's High Carb vs. High Fat Diet podcast with Denise Minger -Book: The Mitochondrial Free Radical Theory of Aging -Measuring ketones -The Revelar breath test for aldehydes and oxidation -The Charlie Foundation -The fascinating studies and research on the health of organic honey Do you have questions, thoughts or feedback for David or me? Leave your comments at and one of us will reply! Below are some helpful photos, images and labels for the NatureBite bar we discuss in this episode.
01:20:32 6/7/2017 My guest on today's podcast, Zach Bush, MD, is one of the few triple board certified physicians in the country, with expertise in Internal Medicine, Endocrinology and Metabolism, and Hospice/Palliative care. He was introduced to me by former podcast guest Dr. Joseph Mercola, and he is an extremely, extremely intelligent dude, especially when it comes to optimizing gut health using some pretty cutting edge strategies. In 2012, Dr. Bush discovered a family of carbon-based redox molecules made by bacteria, and he and his research team have subsequently demonstrated that this cellular communication network functions as an antidote to the chemical "glyphosate", and many other dietary, chemical, and pharmaceutical toxins that disrupt your body's natural defense systems. Dr. Bush points to his own kids as the driving force behind his passion for change. He is fiercely motivated by a desire to have them experience a much brighter and healthier future. His education efforts provide a grassroots foundation from which we can launch change in our legislative decisions, ultimately up-shifting consumer behavior to bring about radical change in the mega industries of big farming, big pharma, and Western Medicine at large. During our discussion, you'll discover: -Why Dr. Bush stayed in school for 17 years (and what it means to be a "triple certified" board physician)...[10:00] -The discovery in soil that Dr. Bush made in 2012, and what he was looking for exactly when he found it...[11:10] -How bacteria, in the right conditions, can "talk" to each other in the same way that your mitochondria do...[18:00 ] -The method Dr. Bush used to turn carbon-based redox molecules into a drinkable liquid...[26:55 & 29:45] -How something called "lignite" can assist with mitochondrial health and longevity...[34:40] -Why the best probiotic strains still contain only 24 of the 20,000-30,00 different kinds of bacteria in your gut...[37:20] -How glyphosate wreaks havoc on the tight junctions in your gut, and why it's impossible to escape it in water, air, dirt and food...[45:20] -Why gluten can cause some of the same damaging issues as glyphosate, and why it wasn't until the 1980's that folks started to develop more gluten intolerances...[51:30] -Why it's not enough to just eat "dirty plants" or fermented foods when it comes to equipping your gut to heal from glyphosate exposure...[59:25] -And much more! Resources from this episode: -GAINSwave -The RESTORE gut health product Dr. Bush and I discuss (use code "BEN15" for 15% discount) -Study: Protective Effects of Lignite Extract Supplement on Intestinal Barrier Function in Glyphosate-Mediated Tight Junction Injury -Study: Protection Against Gluten-Mediated Tight Junction Injury with a Novel Lignite Extract Supplement Do you have questions, thoughts or feedback for Dr. Bush or me? Leave your comments at and one of us will reply!
01:25:12 6/3/2017
Laura Schoenfeld, in addition to officially being the individual who introduced me to "fried pickles" at a recent Weston A. Price Foundation conference, is a registered dietitian trained in functional medical nutrition therapy. Her philosophy on nutrition is influenced by ancestral diets, principles of biochemistry, current research, and clinical experience. Through working with hundreds of clients, she has found that under-eating, overly restrictive dieting, inappropriate exercise, and inadequate attention to sleep and stress management is rampant in those trying to solve their health concerns through functional medicine and real food. Addressing these common but overlooked diet and lifestyle issues allows her clients to live their healthiest, fittest, symptom-free life, without being consumed by thoughts of food and exercise. Her work has been featured in magazines such as Prevention, Women's Health, and Reader's Digest. You can find her at or listen to her podcast, "The Ancestral RDs", over on iTunes. During our discussion, you'll discover: -Why you shouldn't want "abs"...[8:35] -How Laura completely changed her training routine from "burning calories" to "lifting heavy stuff"...[18:00] -Why it's silly for people to be afraid of fruit and fructose...[24:45] -Why Ben personally moderates his red meat intake to just once every 2-3 days...[33:30] -What populations benefit from keeping red meat to a minimum and switching to a high-carb, high-fiber diet...[36:45] -What Laura learned from eating a Biblical "Daniel Fast" (and why the modern Mediterranean Diet is flawed)...[45:50 & 55:10] -The tool Laura uses to choose supplements and medications based on personal genetics...[63:13] -The one vitamin most people tend to be deficient in...[70:00] -And much more! Resources from this episode: -The TianChi Chinese adaptogenic herbs Ben mentions -Mastering Nutrition Episode 16: Dietary Management of Heterozygous Familial Hypercholesterolemia (HeFH) -AJ Jacobs "Year Of Living Biblically" book -Colin Champ's article on how the modern Mediterranean Diet is flawed -Lavender oil -The Thorne multivitamin Ben talks about Do you have questions, thoughts or feedback for Laura or me? Leave your comments at and one of us will reply!
01:15:39 5/31/2017 It's no secret that I'm somewhat obsessed with breathing. In the past years I've written articles on everything from combining ketosis, breath holds and freediving, to how to make your own hyperbaric "exercise with oxygen therapy" (EWOT) device, to Wim Hof style breathing for cold thermogenesis to underwater workouts with Laird Hamilton to making yourself high with holotropic breathwork to the use of fancy breath strips and "Turbine" devices to enhance nasal breathing during both exercise and sleep... ...and recorded plenty of podcasts with breathing experts too. Several years ago, Wim Hof appeared on the BenGreenfieldFitness show for one of his first ever podcasts, entitled "Conquer The Cold And Get Quantum Leaps In Performance In This Exclusive Interview With The Amazing Iceman Wim Hof". He came back again for "The Iceman Returns: Wim Hof On Climbing Frigid Mountains In Underwear, Eating Only Once A Day, Activating Hormones With Breathing & More." Then there's my interview with freediving expert Ted Harty "Freediving, Breathholding, Iceman Wim Hof, Tom Cruise's Mission Impossible Training, How To Use Static Apnea Tables & More!" along with my performance breathing interview with Brian Mackenzie on "How To Hold Your Breath For Four Minutes, Training Mask Myths, Performance Breathing & More". Just a few months ago, I interviewed Dr. Belisa Vranich for the episode "Pee Strips, Power Lungs & Pulse Oximeters: How To Flip The Switch On Your Body's Own Natural Ability To Heal Itself (& Little-Known Ways To Breathe Better)." And then there's this epic XPT performance breathing workshop you can join me at in Kauai, Hawaii Dec 7-10, where guys like me, Brain Mackenzie and Laird Hamilton will teach you every form of breathwork on the face of the planet. Today's guest is yet another oxygen expert, and the author of The Oxygen Advantage, one of the best breathing books I've read. In The Oxygen Advantage, the man who has trained over 5,000 people?including Olympic and professional athletes?in reduced breathing exercises, shares his scientifically validated techniques to help you breathe more efficiently. His name is Patrick McKeown, and in his book, you learn everything from the fundamental relationship between oxygen and the body, to how to use a Body Oxygen Level Test (BOLT) to determine how efficiently your body uses oxygen to how to increase your BOLT score by using light breathing exercises and learning how to simulate high altitude training, along with techniques used by Navy SEALs and professional athletes to help increase endurance, weight loss, and vital red blood cells to dramatically improve cardiovascular fitness. Patrick McKeown completed his clinical training in the Buteyko Breathing Method at the Buteyko Clinic, Moscow, Russia in 2002 and was accredited by the late Professor Konstantin Buteyko. Patrick has spent the last 15 years working with tens of thousands of children and adults worldwide, who experience breathing pattern disorders, sleep disordered breathing and anxiety. To date, he has written eight books on the subject, including Close Your Mouth, Anxiety Free: Stop Worrying and Quieten Your Mind, Asthma Free Naturally, Always Breathe Correctly and Sleep with Buteyko. To date, Patrick has worked with some of the top athletes in the world across a variety of sports including tennis, cycling, American Football, MMA and track and field. During our discussion, you'll discover: -Why we have always thought shallow underbreathing was a health problem, but why Patrick says the opposite: that's it's chronic overbreathing that is the issue...[9:18] -The scientifically proven benefits of nasal breathing...[13:20] -The fascinating links between acidity, alkalinity, overbreathing and weight gain...[19:30] -What happens if you're breathing 'too much' for shorter periods of time, like during exercise...[22:50] -What the BOLT measurement is and why it's important that you have a long BOLT measurement...[28:56] -Why Patrick is such a fan of humming...[32:00] -The best simple exercise you can do to increase breathing efficiency and increase your BOLT score...[37:00] -The oxygen saturation percentage level you need to get to before you start getting the benefits of holding your breath during exercise...[46:40] -The sprint and track breathholding workouts Patrick implements with the athletes he coaches...[48:00] -A quick breathing trick you can use to decongest congestion from a head cold...[51:45] -A baking soda, apple cider vinegar and carbonated water hack you can use to increase your breathhold time...[55:35] -Why you may want to consider taping your mouth shut while you sleep...[58:25] -How the way you breathe actually changes the structure of your face...[60:25] -Why the naked mole rat lives so long, and what this has to do with breathing...[64:30] -And much more! Resources from this episode: -Patrick's latest book and the topic of our discussion "The Oxygen Advantage" -Pulse oximeter -3m micropore tape for taping your mouth shut during sleep -Living High and Healthy: Why Coloradans and Others Who Live at High Altitude Live Longer, and What Flatlanders Can Learn From Them Do you have questions, thoughts or feedback for Patrick or me? Leave your comments at and one of us will reply.
01:10:35 5/27/2017 Ever consider grabbing an avocado or papaya from your kitchen and smearing it all over your face? How about mixing up some pineapple and green algae to dab on your skin? Or how about this...did you know the first signs of nutritional deficiencies actually show up on the skin? My guest on today's show, Dr. Trevor Cates, just wrote a fantastic book called "Clean Skin from Within: The Spa Doctor's Two-Week Program to Glowing, Naturally Youthful Skin". In it, she presents guidelines and recipes to transform your skin from the inside out. She explains the "why" of what's happening, and how you can remedy problems. She opens by showing how to identify your skin type to reach the root cause of problems. From there you'll learn how to create nourishing foods to create a clean mind, clear skin, and healthy body. Collagen-boosting bone broths, antioxidant-rich salads, and delicious smoothies are just a few things on the menu. You'll also be able to whip up all-natural cleansers, toners, exfoliants, and masks... ...and get new skin within two weeks flat. Dr. Cates is a nationally recognized naturopathic doctor. She is also known, as "The Spa Dr." and was the first woman licensed as a naturopathic doctor in the state of California, appointed by former Governor Arnold Schwarzenegger to California's Bureau of Naturopathic Medicine Advisory Council. She has worked with world-renown spas and sees patients in her private practice in Park City, Utah with a focus on graceful aging and glowing skin. She has been featured on The Doctors, Extra, First for Women, Mind Body Green and is host of THE SPA DR. Podcast. Dr. Cates believes the key to healthy skin is inner and outer nourishment with non-toxic ingredients. During our discussion, you'll discover: -Why it was skin issues that first got Ben and his wife to begin eating healthy...[11:50] -Why some of the first signs of nutritional deficiencies can show up in our skin...[16:10] -The five different skin types, and how to figure out which one you are...[19:40] -The two favorite natural ingredients for the skin that Trevor talks about in her book...[25:13] -Why water is not the correct pH for the skin and why you want something more acidic on your skin...[30:20] -How digestive enzymes from things like pineapple can be used to help turn over dead skin cells more quickly...[33:20] -What sea buckthorn does for your skin, where you get it, and why the "omega-7" in it is so important...[41:25] -How to ensure that your bone broth is high in collagen...[44:30] -Why mineral oil is something that should be avoided...[46:30] -The five natural ingredients for your skin that you can get straight from the kitchen...[52:00] -Why Trevor smears papaya all over her face, and an easy recipe with papaya, oats and yogurts that can make your face and skin look amazing...[56:55] -A simple coconut milk grape juice cleanser recipe you make with just three ingredients...[59:40] -And much more... Resources from this episode: -Clean Skin from Within: The Spa Doctor's Two-Week Program to Glowing, Naturally Youthful Skin -The Greenfield Anti-Aging Skin Serum -Dr. Loren Cordain's Dietary Cure For Acne (MARGE FOR THIS AND FOR THE LINK BELOW ,USE OUR AFFILIATE LINKS) -Dr. Trevor Cates full line of skin care products Do you have questions, thoughts or feedback for Dr. Cates or me? Leave your comments at and one of us will reply!
01:04:05 5/24/2017 My guest today is no underachiever. His name is Tom Bilyeu, and if you've ever munched on a Quest Nutrition bar, you've probably nibbled on a bit of Tom's genius. Tom is the co-founder of 2014 Inc. 500 company Quest Nutrition - a unicorn startup valued at over $1 billion - and the co-founder and host of Impact Theory. His mission is the creation of empowering media-based IP and the acceleration of mission-based businesses. Personally driven to help people develop the skills they will need to improve themselves and the world, Tom is intent to use commerce to address the dual pandemics of physical and mental malnourishment. Tom regularly inspires audiences of entrepreneurs, change makers, and thought leaders at some of the most prestigious conferences and seminars around the world, including Abundance 360, A-fest, and Freedom Fast Lane. Tom has also been a guest on the Tony Robbins podcast and The School of Greatness podcast and has been featured in Forbes, Inc., Success, and The Huffington Post. Tom is also currently on the Innovation Board of the XPRIZE Foundation. During our discussion, you'll discover: -How Tom sleeps for five hours a night and wake with no alarm...[8:15] -Tom's technique of "thinkitating"...[16:45] -Why Tom says meditation is critical to becoming a bad-ass...[23:47] -The "push-pull" split Tom does in his home gym each morning...[28:20] -How Tom reads 50 books a year, all via audio...[30:45] -The best book Tom has reviewed or read so far in 2017...[40:00] -Why Tom wants to build a business that is bigger than Disney...[43:15] -How Tom eats a high-protein diet combined with ketosis in his own personal routine...[61:00] -Why Tom says that there is a "pandemic of physical and mental malnourishment" that he wants to fix...[73:20] -And much more! Resources from this episode: -The Audible app that Tom and Ben talk about -Book "Disrupt You" by Jay Samit -Ben's Snapchat channel -Quest nutrition -The Biology of Belief by Bruce Lipton -Healing & Recovery by Dr. David Hawkins -Wired to Eat by Robb Wolf -The FASTER study by Jeff Volek Do you have questions, thoughts or feedback for Tom or me? Leave your comments at and one of us will reply!
01:20:11 5/20/2017

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