IntroductionSeven Big Issues in Training
Some of the clues that you might be healthy on the outside but not healthy on the inside or that you might be having an issue with achieving ultimate human performance but it coming back to bite you I won't have people raise their hand if they get gas frequently although I will certainly tell you that until I fixed my diet and began to stray away from what would be considered the status quo healthy athletic diet and we're going to talk tomorrow we're going to have an awesome food demonstration and justin are going to show you guys how to take all these super tasty nutrient dense foods and make them really healthy for your body but gas is a big issue if you're an athlete if you're exercising a lot and you get gas and you get bloating and people just tell you oh that's because you're eating a lot of more calories is to support your lifestyle or you're exercising and you've got blood going away from your stomach so you're not able to digest that's not true it's not normal to get gas bloat...
ing and indigestion even when you're training hard and eating a lot more food um sadness tiredness the whole got brain connection and heart brain connection is something that tends to cause brain fog issues and noro transmitter issues that we'll talk more about in the brain section but know that if you experience these type of things especially in like the afternoon or as you're sitting here during these sessions you find yourself you know, just like all of a sudden you've checked out for five mentioned come back here like what we're talking about for the past few minutes you know what? What happened if this type of stuff happens to you on a frequent basis it's a pretty good sign that there are nor a transmitter issues going on or that there's some kind of a disconnect in terms of that gut brain connection or heart brain connection cravings, food cravings, appetite cravings once again, this is one of those miss that's out there that you're just always going to get nighttime cravings if you're an athlete or if you're if you're training a lot or if you start to get ready for an iron man, you're playing football or something like that. It's not true you actually ken go through life without craving carbohydrates without craving snacks at night if you've actually learned how to turn yourself into a fat burning machine and addressed neurotransmitter issues and we're gonna learn how to do both those things low libido once again if you're say like too tired at night to have sex and people tell you it's because you you were training too hard or something along those lines that's not necessarily the case a lot of times there are some pretty serious hormonal deficits that are the issue and not the fact that you that you lifted weights that day for example bloating, insomnia, sleep, it's a big issue among athletes among high performers you know I'll raise my hand right now I've had some serious issues with sleep on dh it's either stemmed from got issues or it stemmed from hormonal issues and when I fix those issues my sleep has been fine and when I have what those issues run amok, you know as far as like waking up at one, two, three, four am having a hard time getting to sleep at night waking up too early in the morning these things happen a lot all the time again for some of this stuff I'm not having you guys raise your hands, but I know that that you know, just for having you talk to people privately one on one during consoles this is a huge issue among athletes on and then of course, the brain fog that I mentioned earlier. So really what it comes down to is seven big issues that tend to to cause the type of qualitative issues I just talked about number one and we're gonna learn how to how to get rid of all this stuff over the next few days connective tissue in ages you guys know what ages are you know what ages stands for we've prize giveaways if I have a question like this okay ages stands for advanced glick ation end products what happens in your body is that glucose or sugar can combine with proteins or it can combine with fats to cause what are called advanced location and products when glucose attach is to a protein in this manner it can damage college in so when you look at the face of someone who's been training a lot or who has been exercising a lot and you see this lot when you go to like fitness conventions and you coming close to people on day would great from the outside they needed closer and their skins just all like ring gold and red and you know they look like they're almost like inflamed a lot of that is advanced location and products aa lot of times it's it's diet related it can be training and inflammation and you've a uv b ray from the sun related but many times it's diet related what happens is a sugar attach is to a protein and that causes this advanced location and product that khun damage colleges in your skin so basically when it comes to anti aging and you know looking good as you get older if you can avoid the formation of advanced location and products by stabilizing blood sugar levels and by limiting the amount of glucose surges that occur in your body throughout the day you can actually eliminate wrinkles or or slowdown that aging process that's occurring not only on the outside but remember if you see somebody and their skin is ringgold and it looks like they're aging faster college in is not just on the outside connective tissues not just on the outside it's what your joints are made up of its what you're your ligaments tendons parts of your muscles are made up of so if there's that kind of degradation occurring on the outside it's also occurring on the inside so that's something to be aware of to if you see yourself aging faster season when aging faster it's not just happening in the outside it's happening on the insides that's one big issue that we tend to see muscle brain and nerve inflammation and inflammation is a buzz word that gets thrown around quite a bit of muscle inflammation is I think something that we've all been able to identify and experience it's essentially just soreness when your muscles look like war war to ask you've tourney all those little muscle fibers after a workout nerve inflammation is something intends to fly under the radar a little bit more but nerve inflammation is something that in a car with something such as blood sugar spikes I'm gonna teach you guys in the next session how to identify whether or not you're burning fats is a fuel or whether or not you're having high surges of blood glucose instead but nerve inflammation you know you hear about diabetics having your apathy and nerve issues and things of that nature aa lot of that is due to blood glucose fluctuations well, you want your nerves to be healthy as an athlete if you want power if you want speed if you want performance, you have to have what are called the mile and she's that cover your nerves or what's called your maya lin ation you need to have that optimized and you also need to ensure that your nerves are not inflamed. Brain inflammation is also another huge issue there's a really great new book out that I just finished called why isn't my brain working? I think it's a great book for for practitioners it's a good book for anybody who's kind of interested in this brain stuff to read but he's got some really good sections in there on brain inflammation and it's scary how inflamed our brains can come can can become from a toxic lifestyle from exposure to pollutants toe household cleaning chemicals to things in our diet that might cross the blood brain barrier to even like like some people get into detoxing and like heavy metal q elation and you know all these things to clean out their bodies and they don't realize that as you do that a lot of this stuff winds up in your blood stream crossing your blood brain barrier causing brain inflammation so if you're not doing something to shut that down, that can also be a huge issue as well. It's, why I start off every day with the thousand milligrams of curcumin, which is just a natural spice that's, one of the most potent brain anti inflammatories that crosses the blood brain barrier and shuts down that inflammation. So I just start off every day by shutting down brain inflammation, taking some curcumin, it's, it's, the active component of america curry's. But I'm too lazy in the morning to wake up and make a bowl of curry so I just take your human capsules. Um, yes, that's a supplement that I take. If you go to your local health food store under the seas, he could find curcumin. The one that I take is called fino cain it's it's my recommendation as a natural alternative toe ibuprofen because it's also natural painkiller. But I just popped for those in the morning when I get up that's something that I recently started to dio after I learned about these issues with brain inflammation and how potent curcumin khun b at that also really helps if you've been drinking a lot the night before, which I never do, um so auto immune reactions these air another issue that you tend to see pop up quite a bit auto immunity is simply when your body identifies something that you have eaten or been exposed to as a foreign invader or something that is going to attack your your a body in a negative way and so it mounts an immune reaction or an inflammatory reaction against that type of the type of thing that you've consumed. You know, gluten is a perfect example of something that tends to cause an autoimmune reaction in a lot of people a perfect example of a case like this would be say somebody has a hard time losing weight and they're eating a lot of gluten well the protein portion of gluten which you'll find in wheat and things of that nature is called glee adan and glee ad and closely resembles the same type of protein that makes up your thyroid tissue. Now the thyroid is responsible for keeping your metabolism elevated. So if your body mounts an inflammatory reaction against glee adan to destroy these glee ad and proteins that are present in your body it can also cause damage to your thyroid tissue and that's how something as simple as an auto immune reaction to eating something like wheat can cause you to become fat and lower your metabolism and damage your thyroid that's all auto immune is that that all falls under that category so when we talk about food when we talk about how to fix your gut things of that nature, we're going to be delving into these type of things and more detail but if you can get yourself to the point where you are kind of auto immune free in terms of the type of things that you're putting into your body so it's a really, really positive place to start there's one diet out there that I really like that I actually put people on a lot of times when they come to me and I want to just push the review button because I know that they've got a lot of auto immune issues going on um I'm personally not paleo I don't need a paleo diet but this one's called the paleo auto immune protocol um it's an e book you confined it out there on the internet but it's called paleo autoimmune it's like a four week protocol that clears up autoimmune issues and eliminates common triggers like soy eggs, wheat dairy sounds like absolutely no fun but it's it's only four weeks, so yes question isn't the gaps diet a similar? The gap started the gut and psychology syndrome died yeah very similar originally developed for children with autism because there's a big link between auto immunity and autism but there's a diet out there called the gaps diet in a book called gut and psychology syndrome which is just a fancy term for the gut brain connection that I was talking about that's, a really fantastic book for auto immunity as well. And if you go to their website, which I think is gaps, diet, dot com and you click on the introductory diet section of that there's a really, really nice overview of kind of like what some of the eating concepts look like for something like that. Um, gut damage is a little bit different than an auto immune reaction in that there are certain things that can actually damage the lining of the gut. For example, there are a lot of people who take high fiber supplements like supplements full of psyllium husk or metamucil, or things that that are designed to clear out the body or to help with constipation things of that nature that can actually damage the lining of the small intestine. And it can cause issues with what's called leaky gut training hard and having high levels of court assault throughout the day can also cause damage to your gut and cause these issues with with what's called leaky gut syndrome, which is where the actual gaps between the cells and lining of your gut becomes so large that undigested protein particles and food fragments can cross into your blood. Stream and caused those auto immune reactions above so got damage is another big issue among athletes and a lot of times that's related to two things present in the diet that either cause auto immune reactions or caused damage to the gut. So we'll get into those I'm doing an entire section on how to fix your gut. I believe that tomorrow, she's going to learn everything that you need to know to kind of push the reboot button on your digestive system. Nutrient depletion is another big issue that we tend to see among people who are trying to achieve ultimate human performance aa lot of times that's just because you are asking your body to do more than what the body really was kind of meant to do like you're asking yourself to go over and above. This is one of the reasons that people ask me why I take supplements it's not because I feel like food is crappy or my body somehow isn't able to digest food, it's just that I know that I'm doing way mohr they want my body really should be doing, and so nutrient depletion tends to be an issue you can go out and you can test your actual nutrient status I'm going to tell you the name of the exact test that you need to do to find out every single micro nutrient that you might be deficient in in the next section on how to test your body there's an actual test that you can order to your house, that will tell you it's, that will give you a rundown of every single nutrient that you might be deficient in. But this, again, is a big issue. A nutrient, vitamin mineral depletion, magnesium, vitamin d, tennessee, lots of issues like that among athletes and then finally, neurotransmitter deficits. This one really flies under the radar, but it is the culprit for basically like the depression, the brain fog, sometimes the drop in libido, the tiredness, things of that nature. What happens is that when you're out exercising, you have a much, much higher amino acid turnover. Your muscles have to repair themselves at a much higher rate than the general population, and so depression and brain issues actually tend to be a big issue among athletes, because when you're low on amino acids, those same amino acids that are used to help muscles, repair and recover are also used to create neurotransmitters like serotonin and dopamine and one called gamma mu. No beauty iraq acid, which, you might know, is g a ba, which can help you to sleep at night on dh. There there's a whole range of neuro transmitters that tend to be affected by amino acid deficiencies. But many times, these type of neuro transmitter deficits are seeing among athletes just because we've got such rapid turnover of amino acids, so we've got a section on how to fix your brain as well. We'll talk about how to overcome some of these nor a transmitter deficits, so I totally feel like I'm just sitting here scaremongering people right now, I promise I'm not going to this whole time, but I want to really make you guys aware of why I'm even teaching this session the first place because honestly, it's not that hard to go out and figure out how to train hard and beat up your body and do a workout, but what is hard is to figure out how to do it without creating some of these issues. So let's, go ahead and just really quickly, before I get into some of the ways to do things right and give you guys a really good lens to look through for the rest of the day, I want to make you guys aware that I have not always been this way. Like I mentioned two years ago, I first found out that that the type of training that I thought was really healthy could actually destroy the body, but I've never really, always been into healthy eating and nutrition we grew up on like vegetables was iceberg lettuce. Drownin branch dressing we did twenty nine cent hamburger thirty nine cent cheeseburger day I believe it was wednesdays and thursdays at mcdonald's were literally pull in my wife's laughing because she grew up in like a rancher family where they make their own food and all that crap um that we do now on dh my mom would just like by like bags full of hamburgers and cheeseburgers that's what we'd like, they just all get shoved in the refrigerator and that's what we need the rest of the week my staples in college were hot dogs peanut butter captain crunch healthy meal for me was finding the cheapest steak I could find at the store and mixing with frozen vegetables and making a stir fry I mean, like I really have have not always eat in the way that you're going to learn how to eat. First time I ever used a supplement was when I started sucking down these protein shakes that made me feel like I was going toe crap out of straw the entire day back when I started into body building. But that was my idea of supplementation was these milk based protein shakes full of preservatives and chemicals and we'll learn more about what to look for and what not to look for in the supplementation section but I live where I would consider to be a very unhealthy kind of dyed in the wool you know, kind of like what we would consider in fitness to be healthy like high protein you know, whole wheat that type of thing for a long time and for me this has all been a journey my meeting my wife and and marrying her was a huge thing for me because she was already into slow food prep bond how to make your own meals, that type of thing and so I've gradually learned a lot from her but um the reason that I'm telling you guys this is that you can start from wherever you're at right now and you can go a long way most of what I go over what you may hear me talk about podcasts or what you hear me talk about in creative life most of that is like the past six years so I've got the other twenty some odd years of my life where I was just kind of eating this the standard american diet so you could make big changes very quickly I'll show you my own health biomarkers later on but most of them are fantastic and I've made these changes just very gradually so know that you can take the information you're about to learn and you can you can make changes it doesn't have to happen overnight but I haven't always been the person that like drinks a kill shake every morning by any means so the other thing is that just for people who aren't aware you know when I'm when I'm talking later on about strength and power and balance and mobility and speed I started off as a collegiate tennis player and then I went into water polo and volleyball and started teaching spin classes at my local university and then got into body building after that and gradually made a shift into triathlon. Now I'm kind of making the shift from travel on in tow the obstacle racing and adventure racing so I've done a lot of different things but in a kind of going through all of those sports I've run into the same issue over and over and over again it always goes beyond training when it comes to actually doing the work out so they're going to make you a better athlete for whatever sport it is that you want to d'oh all this stuff applies all of these different sports but want to give you guys a little bit of a background of where I come from from a nutritional ana training standpoint by the way body building is like the unhealthiest sport on the face of the planet like no matter how good those people may look, they're incredibly inflamed and those diets are are not healthy I don't I don't know if there's a way to be a healthy body builder but it's really tricky because your body fat level fall so low your hormones just drop way, way down, that's. Pretty dangerous.
Professional athletes and elite exercisers may be able to train full-time, but what about those of us who want a better body or to achieve amazing feats of physical performance but have busy lives and jam-packed schedules? Athlete and author Ben Greenfield will arm you with the tools, strategies, and systems you need to look, feel, and perform at your peak physical and mental capacity, without spending your entire day exercising or dieting.
In this course, Ben covers topics such as how to avoid injury, imbalances, or overtraining, how to address crucial elements that most exercise enthusiasts overlook, and how to quickly develop natural, ancestral strength, balance, mobility and physical function. You’ll learn how to customize your daily nutrition and workout fueling protocols so that you can get adequate calories without destroying your metabolism or expanding your waistline. From your gut-brain connection to mind-hacking tactics to sensory system enhancement, Ben will show you the crucial role the nervous system plays in fitness, and will reveal strategies for being mentally and physically prepared for any challenge life may throw at you.
Whether you want to run a marathon, do an Ironman triathlon, complete an adventure race, launch into Crossfit, are a dedicated gym junkie, or just want to shed fat fast and get rid of fatigue, this course will equip you to feel your best and perform at your peak capacity.