Boundless Life – Détails, épisodes et analyse

In this episode with repeat guest Joel Greene, you’ll get to explore a unique dietary pattern inspired by nature's rhythms—foraging, fasting, and feasting. Joel introduces a powerful two-day cycle that mirrors ancient eating habits, alternating between foraging and an "amplified fast" to optimize body renewal. Along the way, you'll discover how this method boosts GLP-1 for appetite control and balances nutrient intake with smart food pairings. Plus, Joel shares tips on using pre-dinner shakes, resistant starches, and even cold plunges to enhance satiety, fitness, and overall health, while highlighting the crucial role of nitric oxide and a healthy microbiome.

Joel is the creator of Veep Nutrition, the world's first commercially available program based on targeting gut communities to affect health and body composition. His system has been used by some of the nation's largest employers, including major cities and hospitals and featured on Dr. Phil Show storylines.

He is the author of The Immunity Code: The New Paradigm for Real Health and Radical Anti-Aging. Joel has devoted over 50 years to the pursuit of health, nutrition and anti-aging. He was training with intervals in the 1970s, taking MCTs in the late '80s, following keto in the early '90s, and targeting AMPK by 2009. At age 55, he is a 100 percent natural athlete and uses no ergogenic aids while working out (on average once per week) and eats whatever whenever.

Get ready for a rich and informative episode that rethinks modern dietary practices by embracing ancestral wisdom and cutting-edge science. Whether you're interested in diet hacks, longevity, or groundbreaking nutrition insights, you won't want to miss this episode!

Full Show notes: https://bengreenfieldlife.com/immunitycode

Episode Sponsors: 

BioStack Labs: Visit Biostack.com/ben and save 19% when you buy a 3 month supply of NAD Regen!

Aires Tech: Aires Tech is offering a 30% discount to all Ben Greenfield Life listeners at airestech.com/ben by using code BEN30.

Organifi Shilajit Gummies: Get them now for 20% off at organifi.com/Ben.

Vivobarefoot: You can purchase yours today with an exclusive 20% discount for my listeners by going to vivobarefoot.com/bengreenfield and using code BENG20.

Pendulum: Get 20% off your first month of any Pendulum probiotic with code GREENFIELD at PendulumLife.com/Greenfield.

See omnystudio.com/listener for privacy information.

In this solosode, you’ll get to dive into the power of infrared saunas and red light therapy, exploring how these two therapies can boost detoxification, cardiovascular health, and skin rejuvenation. You’ll also discover practical ways to combine both for maximum benefits in your daily routine. Next, I'll reveal how Blood Flow Restriction (BFR) training can supercharge your muscle growth and strength, no matter where you are (and you'll get a breakdown of the science behind BFR and how to integrate it into your workouts for optimal gains). Additionally, you'll get to explore cutting-edge research on cognitive decline and learn about key dietary, exercise, and stress-management strategies to protect your brain health. Plus, you’ll learn the surprising benefits of Pilates for sleep quality and overall well-being.

To round off the show, you’ll gain fascinating insights into the roles of glycine and taurine in sleep and body temperature regulation, along with tips on managing gut health during exercise in hot conditions. You’ll also hear about some personal strategies for improving mental performance, including brain challenges and stress relief techniques to help you thrive in everyday life.

Ready to discover actionable ways to transform your health, inside and out? Let's dive in!

Full show notes: https://bengreenfieldlife.com/478

Episode Sponsors: 

Apollo: Head over to apolloneuro.com/bengreenfield and use code BG15 for 15% off.

BEAM Minerals: Go to beamminerals.com and use code BEN at checkout for 20% off your order.

LVLUP Health: Head over to lvluphealth.com/BGL for a special discount on their game-changing range of products.

Fatty15: Get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/BEN and using code BEN at checkout.

Just Thrive: Save 20% off a 90-day bottle of Just Thrive Probiotic and Just Calm at justthrivehealth.com/ben with promo code BEN. That’s like getting a month for FREE! Take control today with Just Thrive!

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Dr. Cate Shanahan, “The Energy Doctor,” is a Cornell-trained physician-scientist whose works have inspired entire movements involving bone broth, live-culture ferments, and seed oil-free business empires. Together, with NBA legend Gary Vitti, she created the LA Lakers PRO Nutrition program, which has been emulated by elite championship teams around the world.

Dr. Cate is back for a threepeat to discuss her new book Dark Calories, in which she introduces you to well-respected scientists who warn that vegetable oils are a public health disaster, wreaking havoc on your body’s cells by depleting antioxidants and promoting free radical toxicity.

Their many effects include:

• Uncontrollable hunger, resulting in the need for drugs to maintain your weight
• Inflammatory fat buildup under your skin and within your internal organs and arteries
• Blood sugar swings that promote bad moods and antisocial behavior
• Disrupted brain energy, concentration problems, and mental illnesses
• Intracellular oxidative stress that promotes cancer development
• Gut inflammation, bloating, heartburn, and "the runs"

Important protein powder note: During our discussion, Dr. Cate and I expose the issues with the oxidation and processing of protein powders. Oxidation can indeed be an issue for all food and supplement products. This is why, at my supplements company Kion, we negotiate higher up the supply chain to get fresher raw ingredients, have negotiated rights to reject products based on oxidation and use an ISO-certified fulfillment center specialized and certified for food warehousing and fulfillment.

For Full Shownotes here: https://bengreenfieldlife.com/darkcalories

Episode Sponsors:

Fatty15: Get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/BEN and using code BEN at checkout.

BioStack Labs: Get 15% off your purchase of $100 or more by going to biostack.com/ben15.

Magic Spoon: Scoop up these new, crispy, crunchy, protein-packed treats at your nearest grocery store or visit MagicSpoon.com/greenfield to save $5 on your order today!

BEAM Minerals: Go to beamminerals.com and use code BEN at checkout for 20% off your order.

Aires Tech: Aires Tech is offering you a 30% discount at airestech.com/ben—just use code BEN30.

See omnystudio.com/listener for privacy information.

You might've heard me say it before: "The gut is the second brain."

With over two decades of leadership in biotech, pharma, and academia, my guest on today's show, Colleen Cutliffe, is gut-deep :) in microbiome knowledge. Her path, spanning from the hallowed halls of Johns Hopkins University to groundbreaking initiatives at Pacific Biosciences and Elan Pharmaceuticals, showcases an unyielding curiosity about the mysteries of the human body. Now, as the driving force behind Pendulum Therapeutics, Colleen is charting new territories in the world of the microbiome.

Akkermansia muciniphila, one of Pendulum's products, is a unique oval-shaped bacterium that thrives in the human gastrointestinal tract. This anaerobic microbe predominantly resides at the junction between oxygen-rich and oxygen-depleted zones of the intestines. Found in about 90% of healthy individuals, it constitutes 1% to 3% of your fecal microbiota. However, its prevalence can decrease with age or certain diseases.

In today's chat, Colleen unravels the enigma of the gut-brain axis and its monumental influence on the microbiome's functionality. She sheds light on the role of natural agents like berberine, bitter melon extract, apple cider vinegar, and even pharmaceuticals like metformin in regulating blood sugar. With insights into the importance of Akkermansia muciniphila in GLP-1 production and the captivating genetic variations within the microbiome, this conversation promises a comprehensive look at gut health like never before.

Full show notes: https://bengreenfieldlife.com/pendulumpodcast

Episode Sponsors:

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Pendulum: Metabolic Daily is a powerful multi-strain probiotic that improves your metabolism, reduces sugar cravings, and breaks down carbs more efficiently. 20% off your first month with code GREENFIELD PendulumLife.com/Greenfield.

Beam Minerals: If you want to up your mineral game, give Beam Minerals a try. Go to beamminerals.com and use code BEN at checkout for 20% off your order.

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See omnystudio.com/listener for privacy information.

http://bengreenfieldfitness.com/341

December 30, 2015 Podcast (Ben mentions AlignMed shirt in intro): Why You Wake Up At The Same Time Every Night, How To Hack Your Nervous System, Is Your Fish Oil Bad & More! Have a podcast question for Ben? Click the tab on the right (or go to SpeakPipe), use the Contact button on the app, call 1-877-209-9439, or use the “Ask Ben” form at the bottom of this page.

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News Flashes:

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

• Here’s a reason you may not “do well” with gluten (and btw, “colostrum” is what can help with this specific issue).
• It’s quite interesting why human sleep “harder” than other animals, don’t you think? 
• Interesting  - why you wake up at the same time every night.

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Special Announcements:

This podcast is brought to you by: FitLife's "Organifi" Green Juice Powder.Easier than eating vegetables or juicing. No shopping, no juicing, no blending, no clean-up. Organic, Vegan, Gluten Free, Dairy Free, Soy Free. Special Ingredient includes Ayurvedic Herb Ashwagandha - shown to lower cortisol, increase strength, and improve mental focus! Go to BenGreenfieldFitness.com/FitLife. Coupon Code ‘BEN’ will get you 25% off through January 1!

Did you miss the weekend podcast episode with Brian Rose? It was a must-listen - titled "Ayahuasca, Smart Drugs, Anti-Aging & More With Brian Rose of London Real". Click here to listen now or download for later!

Jan 9, 11am: Ben is speaking at the Spokane Health and Fitness Expo. For all the Spokane and Coeur D' Alene locals, find more info here: http://spokanehealthfitexpo.com/

May 27-29, 2016: Ben is speaking at PaleoFX 2016 in Austin, Texas. This is the The Who’s Who gathering of the Paleo movement, with world-class speakers including New York Times bestselling authors, leading physicians, scientists, health entrepreneurs, professional athletes, fitness professionals, activists, bloggers, biohackers, and more. And you DON’T need to be Paleo to be able to get a ton of benefit and fun out of this one!

Nov 17-18, 2016: Ben is speaking at the Biohacker's Summit in Helsinki, Finland. Discover the latest in wearables, internet of things, digital health, and mobile apps to increase performance, be healthier, stay fit, and get more done. Learn about taking food, preparation, cooking, and eating to the next level with the latest science and kitchen chemistry. Even delve into implanted chips, gene therapy, bionic arms, biometric shirts, robotic assistants, and virtual reality. Two days with an amazing crowd and a closing party with upgraded DJs to talk about. Click here to get in now at a 40% discount.

Grab this Official Ben Greenfield Fitness Gear package that comes with a tech shirt, a beanie and a water bottle. And of course, this week's top iTunes review - gets some BG Fitness swag straight from Ben - click here to leave your review for a chance to win some!

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Listener Q&A:

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

How To Hack Your Nervous System

Josh says: How should he go about balancing his sympathetic and parasympathetic nervous system? What should he eat, how often should he exercise and does weed help?

In my response, I recommend: -NatureBeat -This paper on Adaptogens -TianChi -NatureCBD -Hair Mineral Analysis -EEG Neurofeedback and this Dr. Andrew Hill episode -eMWave Hearth Math Institute How To Know If Fish Oil Is Bad

Anthony says: How do you go about testing rancidity of oils around the home? He has a bottle of cod liver oil that he's had in the fridge for about two years, and he's not so sure if it's a healthy oil to be putting into your body.

In my response, I recommend: -SuperEssentials Fish Oil -This Olive Oil Hoax 5 Ways To Increase Grip Strength (& Become A Better Rock Climber)

Anne says: She recently started rock climbing and she's wondering what you think of rock climbing and what would you do to get really good and as fast as possible?

In my response, I recommend: -This previous podcast on grip strength -Captains Of Crush (repeated isometric contractions) -Expand Your Hand Bands -ThreeBallClimbing -ArmAid -20 tips for rock climber's article How To Get Motivated To Exercise

Erick says: He's the host of a podcast "How to be a Grown Up" that he does for his high school students, when he tries to put forward that despite their economically depressed home lives they should still care about their health, wellness find a purposeful direction in their lives. He has a few students that struggle to be motivated to get active and he'd love to know what is something you might suggest to get them off the couch and making positive decisions to be healthy?

In my response, I recommend: -How To Get Motivated To Exercise

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See omnystudio.com/listener for privacy information.

Meet Brian Rose (pictured above). Brian is a London based, US born ex-city trader and host of the wildly popular podcast and video channel "London Real", which has filmed over 200 episodes, has 250,000 subscribers, and been watched over 40 million times (feel free to watch my episode here). Brian has established a reputation for producing frank, in-depth discussions of often controversial topics such as banking and cryptocurrencies, personal development, spiritual growth, anti-aging, biohacking, surveillance, whistleblowing and psychedelics. Notable guests so far on his show include The 4-Hour Chef author Tim Ferriss, 6 time Mr. Olympia Dorian Yates, British Respect Party politician George Galloway, RT's presenter Max Keiser, Pulitzer Prize winning author and polymath Jared Diamond, MI5 whistleblower Annie Machon and Bruce Parry from the BBC documentary series Tribe, and even yours truly. But Brian has his own story too, and today, we delve into it.

In this episode, you'll discover:

-Why Brian started the show London Real...

-The nitty-gritty details of Brian's experimentation with ayahuasca...

-Brian's experience with transcendental meditation...

-Why the "Lizard Walk" is now of Brian's go-to fitness moves...

-Why the crux of Brian's diet is comprised of what he calls earth-grown nutrients...

-The most powerful anti-aging strategies Brian has learned from the longevity experts he's had on London Real...

-And much more!

Resources from this episode: -Brian's TED Talk "Why I Left Millions in Banking to Inspire Millions Online" -Brian's ayahuasca episode -Ido Portal's LondonReal episode -The Ben Greenfield episode on LondonReal

Do you have questions, comments or feedback about Brian Rose, London Real or anything else we talk about in this episode? Leave your thoughts at BenGreenfieldFitness.com.

See omnystudio.com/listener for privacy information.

http://bengreenfieldfitness.com/340

December 23, 2015 Podcast: How To Test Your Fat Burning Efficiency, The Ultimate Guide To Preventing Alzheimers, Cold Thermogenesis, Fasting & More! Have a podcast question for Ben? Click the tab on the right (or go to SpeakPipe), use the Contact button on the app, call 1-877-209-9439, or use the “Ask Ben” form at the bottom of this page.

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

News Flashes:

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

• Probably ill-timing for the Holidays, but here’s what fasting does to your brain.
• Really cool (pun intended) and amazing how cold actually changes your gut bacteria.
• This “personalized nutrition” study is absolutely fascinating and I plan on trying it. (also see: http://newsite.personalnutrition.org/WebSite/Home.aspx)
• Ashwaganda more powerful than creatine? Looks like it.
• Goodbye stationary bike, hello kettlebell (kettlebell just as good!).

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Special Announcements:

This podcast is brought to you by: Kimera Koffee, nootropic infused coffee that makes your brain work faster (use 20% discount code BEN), and by Onnit, the world's best website for outside-the-box performance enhancement. May 27-29, 2016: Ben is speaking at PaleoFX 2016 in Austin, Texas. This is the The Who's Who gathering of the Paleo movement, with world-class speakers including New York Times bestselling authors, leading physicians, scientists, health entrepreneurs, professional athletes, fitness professionals, activists, bloggers, biohackers, and more. And you DON'T need to be Paleo to be able to get a ton of benefit and fun out of this one! Nov 17-18, 2016: Ben is speaking at the Biohacker's Summit in Helsinki, Finland. Discover the latest in wearables, internet of things, digital health, and mobile apps to increase performance, be healthier, stay fit, and get more done. Learn about taking food, preparation, cooking, and eating to the next level with the latest science and kitchen chemistry. Even delve into implanted chips, gene therapy, bionic arms, biometric shirts, robotic assistants, and virtual reality. Two days with an amazing crowd and a closing party with upgraded DJs to talk about. Click here to get in now at a 40% discount. Grab this Official Ben Greenfield Fitness Gear package that comes with a tech shirt, a beanie and a water bottle. And of course, this week's top iTunes review - gets some BG Fitness swag straight from Ben - click here to leave your review for a chance to win some!

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

Listener Q&A:

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

How To Test Your Fat Burning Efficiency

Steve says: He's an apprentice body improvement trainee and he wants know what lab tests are required to start with, to get his body into an optimal state to lose fat and build muscle.

In my response, I recommend: -Indirect calorimetry testing -Breath ketone testing with Ketonix -Blood glucose/HbA1C testing -Sex / thyroid hormones testing -Organic amino acids testing (Ion Profile with Metametrix from Direct Labs) The Ultimate Guide To Preventing Alzheimers

Bryan says: When it comes to Alzheimer/Dementia, what would be your optimal protocol, including diet, lifestyle, supplementation and bio-hacking devices for reversing it? If you or a loved one were to be diagnosed, what would you do?

In my response, I recommend: -Study: Reversal of cognitive decline: A novel therapeutic program Diet: -Plant based ketosis diet -Exogenous ketones -Brain OctaneBiohacks/Lifestyle: -Cognitive training (e.g. n-back, lumosity, Brainscape, etc.) -Intranasal Light Therapy via Vielight -Quantlet wearable wrist device -Hyperbaric Oxygen Therapy -Visit HealthHacksReviewed.com for discount on the Hyperbaric and PEMF devices (where you can use code bengreen15 for a 15% savings) -Rule out sleep apnea -PEMF via an ICES device -Other EMF studies/devices: Transcranial electromagnetic treatment against Alzheimer’s disease: why it has the potential to trump Alzheimer’s disease drug development. Arendash GW. J Alzheimers Dis. 2012;32(2):243-66. doi: 10.3233/JAD-2012-120943.Electromagnetic treatment to old Alzheimer’s mice reverses amyloid deposition, modifies cerebral blood flow, and provides selected cognitive benefit. Arendash GW, Mori T, Dorsey M, Gonzalez R, Tajiri N, Borlongan C. PLoS One. 2012;7(4).Long-term electromagnetic field treatment enhances brain mitochondrial function of both Alzheimer’s transgenic mice and normal mice: a mechanism for electromagnetic field-induced cognitive benefit? Neuroscience. 2011 Jun 30;185:135-49. Dragicevic N, Bradshaw PC, Mamcarz M, Lin X, Wang L, Cao C, Arendash GW. Transcranial magnetic stimulation in Alzheimer’s disease: a neurophysiological marker of cortical hyperexcitability. J Neural Transm. 2011 Apr;118(4):587-98. Pennisi G, Ferri R, Lanza G, Cantone M, Pennisi M, Puglisi V, Malaguarnera G, Bella R. A phase I trial of deep brain stimulation of memory circuits in Alzheimer’s disease. Ann Neurol. 2010 Oct;68(4):521-34. Laxton AW, Tang-Wai DF, McAndrews MP, Zumsteg D, Wennberg R, Keren R, Wherrett J, Naglie G, Hamani C, Smith GS, Lozano AM. Electromagnetic field treatment protects against and reverses cognitive impairment in Alzheimer’s disease mice. J Alzheimers Dis. 2010;19(1):191-210. Arendash GW, Sanchez-Ramos J, Mori T, Mamcarz M, Lin X, Runfeldt M, Wang L, Zhang G, Sava V, Tan J, Cao C. Cognitive functioning after repetitive transcranial magnetic stimulation in patients with cerebrovascular disease without dementia: a pilot study of seven patients. J Neurol Sci. 2005 Mar 15;229-230:157-61. Epub 2004 Dec 16. Rektorova I, Megova S, Bares M, Rektor I. Mapping distributed sources of cortical rhythms in mild Alzheimer’s disease. A multicentric EEG study. Neuroimage. 2004 May;22(1):57-67. Babiloni C, Binetti G, Cassetta E, Cerboneschi D, Dal Forno G, Del Percio C, Ferreri F, Ferri R, Lanuzza B, Miniussi C, Moretti DV, Nobili F, Pascual-Marqui RD, Rodriguez G, Romani GL, Salinari S, Tecchio F, Vitali P, Zanetti O, Zappasodi F, Rossini PM. Weak, but complex pulsed magnetic fields may reduce depression following traumatic brain injury. Percept Mot Skills. 1996 Oct;83(2):491-8. Baker-Price LA, Persinger MA. Alzheimer’s disease: improvement of visual memory and visuoconstructive performance by treatment with picotesla range magnetic fields. Int J Neurosci. 1994 Jun;76(3-4):185-225. Sandyk R. Supplements: -Axon Labs Mitogen -Vitamin D/Vitamin K2 -Curcumin Phytosome -American Nutraceuticals Vitamin C -TianChi (for ashwagandha, resveratrol-like compounds, citicholine) -NatureCBD (for cannabidiol + ashwaganda) -EPA/DHA source with Vitamin E/antioxidants/tocopherols (e.g. SuperEssentials) -Prebiotic/Probiotic blend (e.g. Caprobiotic Advanced) -Creatine (EXOS Creapure) -Magnesium -Thorne Zinc Picolinate -Organic Bacopa extract -Lion's Mane mushroom Testing Progress: Raven's Advanced Progressive Matrices: http://www.iqtest.dk Cogtest website: Cogtest.com N-back testing/training software: http://brainworkshop.sourceforge.net Face recognition: http://www.bbc.co.uk...body/sleep/tmt/ Various tests: http://cognitivefun.net/ IQ test: http://www.iq-test.com/ Corsi-block tapping test: http://memory.uva.nl...si_geheugentest 5 Pieces Of Gear For Becoming A Stronger Swimmer (And How To Keep Chlorine Exposure From Damaging Your Body)

Jason says: His 15 y/o son is a competitive swimmer and he's worried about chlorine exposure. Are there any dangers when it comes to chlorine exposure, and are there any tests to see if he's toxic? If so,  is there anything he can do to detox or counteract it? Also, he swims with folks who are older and stronger than he is, are there any workouts for exercises he can do to make him stronger and faster in the pool?

In my response, I recommend: -Podcast: How To Reduce The Risk From Swimming in Chlorinated Pools and Drinking Chlorinated Water. -Podcast: Chlorine Water Filter Tips -Article: How To Keep Swimming Pool Chlorine From Destroying Your Body -High Intensity/Low Volume Training -Vasatrainer -Agility paddle and Freestyler paddle -Drag Suit and/or Parachute -Swim Snorkel + Cardio Cap -The SwimSmooth book Does Oil of Oregano Kill Probiotics?

David says: He knows oil of oregano is very potent, and wants to know does it kill probiotics? If he wants to take probiotics, how far apart should he take it from oil of oregano?

In my response, I recommend: -This Wild Mediterranean Oil of Oregano

 

See omnystudio.com/listener for privacy information.

In the podcast episode High Protein Breakfast Myths, Genetic Testing For Exercise, Demystifying Brain Waves & More!, I interviewed Matt Reimann about ph360.me, a smart health app based on personalized epigenetics and gene expression.

After that interview, I received an onslaught of questions, comment and relatively disturbing feedback about the "customized" online dashboard Matt and I discussed. People were concerned about everything from a daily recommendation for soy lecithin and sunflower oil, to high amounts of animal protein, to exercise recommendations that seemed too basic and not really customized at all.

So in today's podcast (and the screenshot video in this post), I got Matt on a call to review all my personal ph360.me results via both audio and video. During our discussion, I ask Matt some hard questions, and you'll discover:

-Why some foods that are very healthy for one person can wreak metabolic havoc in your own body...

-How your epigenetics can tell you the time of year you should go on vacation, and exactly the kind of places you should go to...

-How the type of exercises you choose affect your organ function and the fascia surrounding the organs in your body...

-Why pushups work for some people, and will injure the shoulder and chest complex in others...

-How the kind of people you hang out with will affect important hormones such as testosterone and oxytocin...

-The difference between Body Mass Index and Body Fat Index...

-Matt's full response to many of the frustrated comments that came in from listeners using pH360 who felt hampered by food choices and exercise choices being recommended to them by pH360...

-And much more!

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This episode is brought to you by: Four Sigma Foods - Visit foursigmafoods.com/greenfield and use code 'bengreenfield' for 15% off! Resources we discuss during this episode: -The ph360.me website -Matt's TED talk on epigenetics -The science Matt and I discuss on the show

Do you have questions, comments or feedback for Matt or I about this episode? Leave your thoughts at BenGreenfieldFitness.com and one of us will reply!

See omnystudio.com/listener for privacy information.

BenGreenfieldFitness.com/brokengut You've probably seen it before. The classic photo of a marathoner bent over the road, puking their guts out. Or a triathlete hunched over with abdominal pain on the bike. Or the bodybuilder wandering around the gym with persistent annoying gas, the weekend warrior unable to get through a single run without bloating or diarrhea, or the health nut who seems to be constantly constipated no matter what they do. Today, we're going to delve into why apparently healthy people, especially athletes and exercise enthusiasts, get broken guts, and what they can do about it.  

Dr. Michael Ruscio is considered a leader in the functional medicine movement, as both a clinician and lecturer. He frequently speaks nationally to health care professionals as well as to the public. Dr. Ruscio has lectured at UC Berkeley, at the Ancestral Health Society and performed numerous interviews. Dr. Ruscio is a post graduate continuing education provider at Life Chiropractic College West. He has a clinical practice in Northern California where he specializes in functional medicine and sees patients both domestically and internationally. He is currently writing a book on digestive conditions and thyroid disease. He is also currently working toward launching a clinical trial in his office in 2015. Dr. Ruscio obtained his Doctorate of Chiropractic from Life Chiropractic College West and has completed post-doctoral specialty training in Functional Medicine. Prior to his specialty training, Dr. Ruscio obtained his B.S. in Exercise Science from the University of Massachusetts at Amherst.

-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!

Resources from this episode: -Dr. Ruscio's website and special gut testing discounts for BenGreenfieldFitness listeners -Study: Exercise and associated dietary extremes impact on gut microbial diversity -Toll-like receptors and their downregulation in exercise enthusiasts -Elemental diet instructions -Digestive enzymes -SIBOInfo.com -Iberogast for gut motility -Motilpro for gut motility -Wurn protocol -Interstitial cells of cajal -Three day gut panel (stool test) -The bonus materials Dr. Ruscio and I discuss

More notes:

This study was in the journal Gut in 2014:  http://www.ncbi.nlm.nih.gov/pubmed/25021423  This study compared activity level and diet of professional Rugby players to that of non-athletes of similar size, sex and age. ·        Your gut contains many sensors called toll-like receptors or TLRs.  These TLRs are responsible for monitoring “stuff” in the gut; specifically they help us identify good stuff from bad stuff. ·        Exercise may modulate these sensors http://www.ncbi.nlm.nih.gov/pubmed/25825908  and even prevent them from telling your immune system to attack.  http://www.ncbi.nlm.nih.gov/pubmed/17201071  Remember too much “attack” signaling can occur in autoimmune conditions.        It has been shown that hormones releases during exercise, like noradrenaline, stimulate the growth of non-pathogenic, commensal (aka ‘good’) E.Coli, as well as other gram-negative bacteria. o    http://www.ncbi.nlm.nih.gov/pubmed/12412628 o    http://www.ncbi.nlm.nih.gov/pubmed/1731173 o   E. Coli is often stereotyped as being a bad guy, however there are many types of E. Coli, several are good guys. http://www.ncbi.nlm.nih.gov/pubmed/9199437  In fact some E. Coli probiotics have shown impressive results for treating inflammatory bowel disease (Ulcerative Colitis and Crohn’s disease) o   http://www.ncbi.nlm.nih.gov/pubmed/15479682 o   http://www.ncbi.nlm.nih.gov/pubmed/10466665 o   and IBS o   http://www.ncbi.nlm.nih.gov/pubmed/22130826 o   http://www.ncbi.nlm.nih.gov/pubmed/18331331   However, just because some exercise is good does not mean more is better.  It has been shown that those who perform extreme levels of exercise are at increased risk for infection.   o   http://www.ncbi.nlm.nih.gov/pubmed/11050532 o   http://www.ncbi.nlm.nih.gov/pubmed/16558471 o   http://www.ncbi.nlm.nih.gov/pubmed/10910297 o   http://www.ncbi.nlm.nih.gov/pubmed/11050537 o   http://www.ncbi.nlm.nih.gov/pubmed/10893023   Too much exercise may also cause leaky gut http://www.ncbi.nlm.nih.gov/pubmed/23134759 http://www.ncbi.nlm.nih.gov/pubmed/23075554 This is likely because too much exercise can cause immune suppression.  This hints at the importance of balance.  For example other studies have shown moderate exercise may also reduce levels of colon cancer, while excessive amounts may be damaging to your gut. www.ncbi.nlm.nih.gov/pubmed/11171839       Mice who get physical activity show increased fermentation of prebiotics and well as a decreased inflammatory response. http://www.ncbi.nlm.nih.gov/pubmed/25695388 o    http://www.ncbi.nlm.nih.gov/pubmed/18256465     Other animal studies also show exercise reduces intestinal inflammation o    http://www.ncbi.nlm.nih.gov/pubmed/22647663 o   http://www.ncbi.nlm.nih.gov/pubmed/20510350 o   http://www.ncbi.nlm.nih.gov/pubmed/18317386        Exercising without a break may be the most stressful on your body.  For example short circuits with not rest or prolonged cardiovascular exercise with no rest may be the more problematic for those trying to recover from burnout or illness.  o   http://www.ncbi.nlm.nih.gov/pubmed/22561973 o   http://www.ncbi.nlm.nih.gov/pubmed/23667795   The most important factor is ensuring you are exercising enough, but not too much.     If you are ill or trying to recover from burnout, I recommend:          

• Getting light activity, outside (ideally in a forest-like environment) and preferably with a friend.   
• Start with 1-2 days a week, around 20-30 minutes and push yourself hard enough to break a light sweat.  Pay attention to the signs of overtraining.  If you do not experience any of these you can slowly ramp up your amount of exercise.          
• HRV (heart rate variability) is a simple and very inexpensive way to monitor yourself.   

See here for more, http://drruscio.com/hrv-novel-tool-assessing-stress-levels-podcast-28/ ·        Exercise is an example of how we can modulate our internal environment making our bodies a hospitable place for good bacteria to grow.  By obtaining the appropriate amount of exercise you will modulate your immune system to allow more good bacteria to growth, thus optimizing your microbiota and overall health. 

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Do you have questions, comments or feedback and why athletes get broken guts? Leave your thoughts at BenGreenfieldFitness.com and either Dr. Ruscio or I will reply, and click here if you want access to a consult with Dr. Ruscio!

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In my video "How Should You Stand At A Standing Desk", one of the items I highlight is a springy, soft and supple standing mattress made from a special reactive material that allows my foot to sink in deep and then spring right back to the original position - creating a unique float-like sensation, kind of like a memory foam for the feet.

This mat, called a "kyBounder" encourages my body to constantly make small movements in order to maintain balance and posture. This rebounding effect causes muscles to tense and relax reciprocally, exercising the muscles in my feet, legs and core while I'm standing, and it's good for balance and coordination too. The KyBounder mat and the entire kybun brand (which also makes special "walking-on-air shoes" that allow you to simulate running barefoot while still wearing shoes) was founded in 2007 by Karl Müller. According to the Swiss newspaper SonntagsZeitung, Karl Müller is one of the most innovative entrepreneurs in Switzerland, and has "re-written design history".

Since I'm standing every day on the mat that Karl designed, and since he sounds like a pretty fascinating guy, I decided to invite him onto this premium podcast for an interview to learn how he created this mat and shoes after being inspired by walking in rice patty fields in South Korea.

In this show, you'll discover: On a personal level, I'm very curious to learn about the path and major turning points for Karl: -How Karl left Switzerland to South Korea, became a self-sufficient farmer, then lost all his money creating drug rehabilitation facilities... -Why a mat or a shoe with the correct softness and elasticity doesn't make your foot weaker but actually makes your foot stronger... -How you can use Kybun shoes and mats to spend several hours a day of improving posture, core and recovery without any additional time investment...

Resources from this episode: -The Kybun website (use code BEN10 to get 10% discount on anything) Do you have questions, comments or feedback about Kybun, the Kybounder, memory foam, the walking-on-air shoes or anything else we discuss in this episode? Leave your thoughts at BenGreenfieldFitness.com!

See omnystudio.com/listener for privacy information.