I’ve spent some time experimenting with sitting in ice baths to induce cold thermogenesis, a fat burning state with wide-ranging health benefits from fat loss and faster muscle recovery after workouts, to better sleep and reduced inflammation [1-5].
Using this kind of therapy can have a ton of benefits, but it is still difficult for the average person to do. The initial shock of sitting in a tub full of ice can scare most people away from doing it again. It’s time consuming and expensive to fill your bathtub with ice, and working up to tolerating a tub of ice can take a month. (In my experiments, I once got 1st degree ice burns over 15% of my body…going too fast can be dangerous).
The good news is that there is a quick, easy, and cheap way to get your body adapted to the cold, and to get many of the benefits without the pain and the hassle of sitting in the tub with 20 pounds of ice – brrr.
Watch it here:
This is an old trick from meditation that has been borrowed as the entry path to more advanced cold thermogenesis practices like sitting submerged in ice, like the Iceman Wim Hof.
Sticking your face in ice water works because the vagus nerve in your face is connected to nerves in the rest of your nervous system throughout your body [6-9]. By using this simple trick to get the nerves in your face used to the cold, it will translate over to the rest of your body as well, and allow you to tolerate ice baths and cold showers far more easily.
Fill a shallow pan or dish with water and put it in your freezer.
When the water is frozen solid take the pan out, add water on top of the ice, and stir it up to chill the water.
Hold your breath and put your face into the pan for as long as you can hold your breath, or until you can’t take the discomfort from the cold anymore.
You can start slow with just a few seconds at a time, and build up to longer periods of time soon.
Tip #1: The optimal temperature for an ice bath is around 40-45 degrees Fahrenheit (because you want to get your skin temp down close to 50-55 degrees). You can use a thermometer to check the temperature of the water until you get good at estimating it.
Tip #2: I ended up using a snorkel so I could keep my face submerged for up to 5 minutes at a time (seriously, I’m a professional biohacker!). ????
Doing this trick before bed every night will drop your body temperature and help you fall asleep faster, and sleep deeper. I noticed profound changes within a week when I started experimenting with this 3 years ago.
No, I don’t have some kind of online shopping fetish for diet books.
People just send them to me. Unsolicited. As a matter of fact, it’s a well-known fact in the health and nutrition industry that one of the fastest ways to “make a buck” is to write and sell a diet book. It plays on the psychology that people are constantly looking for next answer to the diet that’s not currently working for them. Or they’re bored. Or have grass-is-always-greener syndrome.
Anyhow, as you can imagine, I was quite pleased when I received an undieting book in the mail last week. UnDiet: Eat Your Way To Vibrant Health, which includes a plan for an 8-week transformation and more than 35 delicious gluten-free, plant-based recipes.
Meghan Telpner, the author of UnDiet is a Toronto-based author, speaker, and nutritionist. She used to have Crohn’s disease, but after throwing up her hands in frustration at the way the modern medical system was trying to heal her, and instead embarking upon her own path of healing, she’s fixed her gut, and learned quite a bit about food, exercise, and psychology along the way.
If you find yourself constantly caught up in new diets…
….or you deal with stress constantly damaging your gut…
…or you have Crohn’s or some other kind of gut issue…
…or you look good on the outside but feel like crap on the inside…
…then this episode is a must-listen for you. In it, you’ll discover:
-The exact steps Meghan used (after nearly having her colon removed from debilitating Crohn’s disease) healed her entire gut in just 4 weeks…
-Why you should learn to cook, even if you have someone or some service who can do all the healthy cooking for you…
–What to do when you see a food, or a workout, or some other activity and it just doesn’t “feel right”…
-Why Meghan thinks yoga is harder than a stairclimber or a high-intensity workout…
-Why a cute outfit doesn’t mean much if you feel like total crappola…
-How you can get around the awkwardness of questioning paradigms, and being “that person” at a dinner party who perhaps doesn’t use a microwave or drinks green smoothies…
-In the end, the most important question to ask yourself when it comes to “undieting”…
Strap yourselves in for a wild biohacking ride full of new biohacks—some of which I hadn’t even heard of.
My guest on today’s podcast is named Marc. That’s it. That’s the only information I’ll release about his identity.
He started his career in investment banking and financing renewable energies and now arranges financing for various government projects—from hydro dams, to farms, to airports—and is now heavily immersed in the fields of biohacking and researching emerging health-enhancing technologies, primarily inspired by managing an incurable genetic defect in his kidneys.
In this podcast, we delve into a host of new biohacking technologies you’ve probably never heard of, from NAD boosters, to stem cell enhancing protocols, to longevity and anti-aging molecules, and much more!
During this discussion, you’ll discover:
-How Marc got interested in these biohacks…8:03
Doing due diligence for banking investments revealed a lot of flaws in technologies such as solar and wind power
Became a trusted voice among his partners and investors due to his findings
-How to change the gravitational pull inside your cells to speed up the healing process…11:38
Marc was diagnosed w/ polycystic kidney disease (PKD)
Defective on PK-1 protein; cysts develop on the kidney
Standard medicine considers it incurable
Began ketogenic diet (low glucose slows the growth of the cysts)
Increase in klotho protein halts the disease
Changes the gravitational pull inside the cells, thus changing the time perspective in which they can heal (40 hrs of healing w/in a 24 hr time frame)
–The Kion Fasting Challenge: The Challenge starts January 6th, it’s completely FREE to join, and when you do you’ll get a bunch of exclusive content including access to a Q&A by yours truly answering all your burning fasting questions. To join just go to getkion.com/fasting
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Do you have questions, thoughts or feedback for my secret podcast guest or me? Leave your comments below and one of us will reply!
If you eat right, make healthy choices, and STILL feel lousy… you’re not alone.
Not too long ago, my guest Gina Hill suffered from migraines, cystic acne, joint pain, fibromyalgia, Hashimoto’s Thyroiditis, pulsatile tinnitus, chronic fatigue, and depression — all while eating what she THOUGHT was a healthy diet.
But when she learned how to cut lectins from her diet, she was able to turn things around. “Since going lectin-free, I’ve reversed my Hashimotos and my thyroid levels are normal for the first time in 10 years,” says Gina Hill about her incredible results of going on the Plant Paradox program.*
As a result of her newfound health, she created “Lectin Free Creations by Gina,” a website and Instagram account with tasty lectin-free recipes and has even launched a lectin-free revolution in own community in Warrenton, Virginia.
On this episode of the Dr. Gundry Podcast, we discuss what ittakes to go lectin-free, and how to eat right without feeling deprived.
We also discuss the almost instant benefits that can come with going lectin free.
In this episode, you’ll learn:
What your doctors aren’t telling you about your adult acne (4:30)
The nightmarish symptoms of Rocky Mountain Fever (5:17)
Gina’s grocery bag tip for cutting out lectins “cold turkey” (12:40)
The truth about Ezekiel Bread (it’s not all it’s cracked up to be) (13:20)
The “dangerous” meal Gina was eating every day (you might be eating it too!) (14:20)
The instant benefits of going lectin free. (17:00)
Why the idea of “everything in moderation” needs to die (19:50)
What your fingers and toes say about your gut health (24:00)
An easy starter meal for lectin free “newbies” (30:00)
Gina’s no-nonsense secret for being successful on The Plant Paradox diet (34:20)
The connection between cutting lectins… and your eyebrows. Yep, really! (35:15)
The best lectin-free influencers to follow on Instagram (37:20)
What cheese and hard drugs have in common (41:20)
The food you should eat at night to help alleviate muscle cramps (46:30
*The Dr. Gundry Podcast does not offer medical advice.
When I was in my twenties, I made a decision to never grow old. I want to continue having birthdays — I plan to live until I’m 180. But when it comes to my body and brain, I plan to crush it like I do today, even as I’m pushing 200.
That’s why I’m pumped about new anti-aging research about sestrins — proteins that “wakes up” in the presence of stressors like low oxygen, oxidative stress, low nutrients,and exposure to things that damage DNA.
When they’re activated they work a lot of anti-aging magic. Sestrins have a huge effect on how you muscles work, how your body fights tumors, cleaning your body from the inner-cells and on out, burning fat… the list goes on. Keep reading to learn about the many superpowers of sestrins.
Sestrins counteract age-related loss of muscle mass
After age 30, you lose 3-8% of muscle mass each decade, and the decline gets sharper after you turn 60. That’s why the elderly experience weakness and falls, and difficulty recovering from injury.
Conventional advice tells people to start doing resistance training to counteract muscle loss due to aging. Here’s the thing, though. If you don’t have sestrin protein in your muscles, you don’t get the full benefit of exercise. It’s a snowball effect. You lose muscle mass because you’re getting old, so you have less sestrin available to help you out. You exercise, but since you don’t have as much sestrin, so you don’t get the as much benefit from the exercise as a younger person would. Talk about frustrating.
It’s true that sestrin builds up in your muscle tissue after exercise. If you’re older and you don’t have as much sestrin, it just takes longer to see the benefit.
The answer? Supplements.
Have you ever worn a cast and found that your muscle had gone weak or even shrunk because you hadn’t used it? Researchers think that supplementing with sestrin could prevent that from happening. Having good levels of sestrins prevents muscle wasting associated with inactivity or even age.
Sestrins prevent muscle wasting by activating autophagy
If you’ve been following the blog or you’ve been listening to the Bulletproof Radio podcast for a while, you know that autophagy is your cells’ way of cleaning out waste and keeping you young from the inside out. Imagine having to drive around piles of trash and clutter every time you had to get somewhere. It would slow you down, right? Trash on the freeway during rush hour would cause annoying bottlenecks and traffic jams.
Your cells work the same way. When your cells are clear of waste and debris, they work more efficiently, so your organs and systems run more smoothly, and you feel younger.
One of the ways that sestrin proteins activate is when they sense that you don’t have enough energy from food. This can happen if you restrict calories, which isn’t fun for you or anyone who has to be around you. Or, it can happen if you switch to a low-carb, high-fat, ketogenic diet like The Bulletproof Diet and you deplete your carbs (which is the goal — that’s when the magic happens).
When sestrins wake up due to low sugar and carbs, they activate autophagy so that your body burns cellular “trash” for energy instead of going after muscle tissue. Because your metabolism’s attention is diverted to cellular waste instead of muscles, the whole process prevents muscle wasting.
Sestrins suppress mTOR to preserve (and grow!) muscle
Your body has a protein called mTOR that triggers muscle building. Sestrins suppress mTOR.
You’re probably wondering why suppression is a good thing. Wouldn’t you want as much mTOR as possible? Why would you want to suppress a protein that builds muscle?
It’s all about the bounceback. When you suppress mTOR, it bounces back stronger than before. Think about your breathing rate right now. You’re taking normal breaths in, normal breaths out. What happens when you hold your breath underwater a little too long? When you come up for air, you’re filling your lungs way more than you would if you were poolside in the lounge chair. It’s like that.
The cool part is, the more you suppress it, the stronger the bounceback.
Another superpower of mTOR suppression is an antioxidant effect. More on that, coming up.
Sestrins and metabolism
As any older person will tell you, one of the hallmarks of aging is that your metabolism changes. Keeping extra weight off doesn’t look the same when you’re 60 as it did when you were 20.
That’s partly because your hormone levels change. New research on sestrins is showing that they play a role, too. Scientists have been able to show that sestrin proteins regulate fat burning and protect mice against diet-induced insulin resistance, which plays a role in not just body composition but cognitive ability, too. It has such a strong impact on metabolism that researchers are exploring its potential as a treatment for diabetes.
Sestrin’s role in cell stress, oxidative stress, and cancer
Cancer is one of the four killers that I talk about in my New York Times Bestseller, Super Human. Your risk of cancer increases as you age, but that doesn’t have to be the way it plays out for you. Anti-aging science is advancing every day, and sestrins are working their way into the anti-cancer narrative.
One major way cancer forms and thrives is in the presence of reactive oxygen species (ROS), which are damaging oxygen atoms that your body produces through natural processes, or that you come into contact with by breathing polluted air, flying in an airplane, eating non-organic food… the list goes on. Free radicals can damage the DNA in healthy cells and cause them to mutate and form turmors. Further, they weaken your body’s natural mechanisms that identify and destroy tumor cells.
Your body has a lot of ways to deal with ROS. Polyphenols in food help. Your body makes glutathione, your “master antioxidant” that snaps up free radicals more efficiently than nearly any substance on the planet. Another way your body deals with ROS is with sestrin proteins. As described before in the context of muscles, sestrins suppress mTOR which through a complex pathway reduces cell damage by oxidative stress and as a result, prevents age-associated diseases.
Sestrins reduce the effects of stress on cells. They “wake up” in response to cellular stress and activate response proteins that reduce cellular damage from whatever the stressor is, which increases healthy cell survival. In one study, suppression of sestrin in flies caused a buildup of oxidative damage that is associated with the more unpleasant effects of aging.
Anti-tumor and anti-cancer effects of sestrins
Its antioxidant effects have shown tangible cancer prevention benefit. Here’s what the science says:
Sestrin protein suppressed colon cancer in humans and inhibited colon cancer tumor growth
Sestrins caused lung cancer cells to self-destruct
In non small cell lung cancer, having high sestrin 2 was associated with longer overall survival than having low sestrin 2
When you think of aging, what does that look like for you? Do you picture you think of wheelchairs and pill bottles? If it’s the latter, I encourage you to think of what the world looked like 50, or even 20 years ago. Things are possible now that people would have never thought would be a reality. Imagine what the world will look like 50 years from now in the world of anti-aging. It’s changing fast, and it’s going to blow our minds.
The way science and biotech are moving, you can decide what your own aging process looks like. The things you do and don’t do every day have a lot of influence on your lifespan, and what life will look like for you later on. It lights me up to be the first one to try different supplements and technologies to show you which ones actually work.
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In this episode of Bulletproof Radio, Dr. Steven Gundry is back on the show with new research about how food is affecting our kids.
He’s a renowned heart surgeon, celebrity doctor, and medical researcher with a focus on curing modern diseases via dietary changes. You may know him from his New York Times best-selling books, “The Plant Paradox” and “The Longevity Paradox.” You can listen to Bulletproof Radio episodes #417 and #604 for more information on those topics.
As busy and often tired parents with a multitude of responsibilities, we may say to ourselves that it’s ok to grab fast food or order take out. “Well, it’s not okay,” says Dr. Gundry. “The studies show the sooner we start our kids eating properly, the sooner you set them up for a lifetime of successful health.”
Listen on to learn more about the brain-gut-behavior connection and find out ways to protect your kids’ microbiome.
Our goal is to raise awareness around toxic mold exposure and poisoning, an issue many people don’t even realize exists. Please share this documentary with your friends: http://bit.ly/moldymovie
Is Mold Going Mainstream?
In fact you may have noticed a pick-up in the media recently around this issue.
First, Dr. Oz ran a segment on mold illness a few weeks back. Then, a few days ago Suzanne Somers released her new book “Tox-Sick: From Toxic To Not Sick” on how she recovered from mold poisoning and other toxins.
Even more recently, CSI: Cyber episode 103 featured some of the work of my friend and colleague Dr. Shoemaker when it aired an episode with a patient injured by taking a counterfeit capsule laden with aflatoxin. Aflatoxin mentioned twice, as was Aspergillus.
Frankly, it’s awesome progress at all that mold poisoning is really starting to come to light in mainstream media! It took me years of research to get to the bottom of my mold sensitivity, back when hardly any doctors were talking about this stuff – not to mention even knowing it existed.
Learn About Hidden Mold In Your Home, Work, and School
Learn more about toxic mold exposure, poisoning, and illness:
Want to learn more about media/TV coverage of mold and mold toxins? Check them out here:
March 9, 2016 Podcast: A 382 Day Fast, How To Biohack A Hotel, Chia Seeds vs. Flax Seeds, Carb Cycling For Fat Loss & More!
Have a podcast question for Ben? Click the tab on the right (or go to SpeakPipe), use the Contact button on the app, click Ask a Podcast Question at the bottom of this page, or use the “Ask Ben” form at the bottom of this page.
-EXO Protein – go to exoprotein.com/ben, you can try a sampler pack with all their most popular flavors for less than ten bucks including free shipping (that’s 33% off!) and discover what all the hype is about…protein bars using cricket protein powder…that’s right, bugs!
When counting calories substitute dessert with this delicious drink, which can be served hot or ice cold after a meal.
-2 tablespoons Kimera Koffee -1 dash of nutmeg -1 dash of cayenne pepper -1 1/2 cups of water -1 tablespoon of organic brown sugar -1/2 tablespoon organic unsweetened cocoa powder -1 cinnamon stick -Add Kimera Koffee to a French Press with nutmeg and cayenne pepper. -Combine water and organic brown sugar in a pot and bring to a boil. -Once water comes to a boil, remove from heat and let it rest for 30 seconds. Pour half the water into the French Press. Wait one minute and then add remaining water. Mix with spoon. Wait five minutes before pushing the press down. -When ready to serve, place the organic unsweetened cocoa powder and cinnamon stick into a mug. Pour coffee over this and mix for 15 seconds.
–FitLife Organifi – use 20% discount BEN on the best tasting greens superfood blend on the planet. Use latte frother and icy cold water for an amazing taste!
–GreenfieldFitnessSystems “surprise gift box” – 50% discount on instant access to a box shipped to your front doorstep and full of the latest cutting-edge biohacking gear, nutrients, smart drugs and more, handpicked and curated by Ben.
May 21-22, 2016: Ben is speaking at the Biohacker’s Summit in London. The venue will be one of the most charming venues of London, Tabacco Dock, and features an Upgraded Dinner with wild forager Sami Tallberg and a great opportunity to bring together some fantastic UK based biohackers in the realms of digital health, wearables, supplements, biohacking, lifehacking, quantified self and much more. You’ll discover digital health & wellness providers, nutrition & supplement companies, wearables & mobile applications and smart home appliances from infrared saunas to smart sensors. Click here to register and use 10% code “ben”.
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! Also, one day prior, on May 26 is Health Entrepreneurs f(x) – a full day of deep discussion on marketing, business development, and entrepreneurship for health and wellness people, featuring Mark Sisson, Robb Wolf, Melissa Hartwig, Sarah Ballantyne, Mike Bledsoe, Abel James, and a bunch of other speakers in small group coaching sessions.
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.
As compiled, deciphered, edited and sometimes read by Rachel Browne, the NEW Podcast Sidekick.
Chia Seeds vs. Flax Seeds (And The Truth About Flax, Chia & Estrogen)
Brock says: What’s your take on the Chia/Flaxseed phyto-estrogen thing that a lot of people have been taking about? Flax are apparently extremely high in phyto-estrogen and Chia seeds are getting a bad rap. Both of them are things you recommend in the past, not in huge quantities, but is there anything he should be worried about?
In my response, I recommend: –
Carb Cycling For Fat Loss
Wendy says: She recently listened to the Mark Sisson podcast and was in agreement with everything. She’s wondering what your thoughts are on eating a LCHF diet for 5 days then switching to a LFHC diet for three days and repeating this cycle forever for fat loss?
In my response, I recommend:
-Dulloo AG, Samec S. Uncoupling proteins: their roles in adaptive thermogenesis and substrate metabolism reconsidered. Br J Nutr 2001;86:123-139.
-Douyon L, Schteingart DE. Effect of obesity and starvation on thyroid hormone, growth hormone, and cortisol secretion. Endocrinol Metab Clin North Am 2002;31:173-189.
-Friedl KE, et al. Endocrine markers of semistarvation in healthy lean men in a multistressor environment. J Appl Physiol 2000;88:1820-1830.
de Rosa G, et al. Thyroid function in altered nutritional state. Exp Clin Endocrinol 1983;82:173-177.
-Klein S, et al. Leptin production during early starvation in lean and obese women. Am J Physiol Endocrinol Metab 2000;278:E280-E284.
-Ahima RS, et al. Leptin regulation of neuroendocrine systems. Front Neuroendocrinolgy 2000;21:263-307.
-Weyer C, et al. Changes in energy metabolism in response to 48 h of overfeeding and fasting in Caucasians and Pima Indians. Int J Obes Relat Metab Disord 2001;25:593-600.
-Mansell PI, MacDonald IA. The effect of underfeeding on the physiological response to food ingestion in normal weight women. Br J Nutr 1988;60:39-48.
-Kozusko FP. Body weight setpoint, metabolic adaption and human starvation. Bull Math Biol 2001;63:393-403.
-Dulloo AG, Jacquet J. Adaptive reduction in basal metabolic rate in response to food deprivation in humans: a role for feedback signals from fat stores. Am J Clin Nutr 1998;68:599-606.
How To Biohack A Hotel
Ian says: He’s trying to build a high end luxury bed and breakfast in Canada and wants your suggestion for what to provide people. Its a very active sporty town – hardcore mountain biking, skiing, dirt biking etc. What would be the best gear, home set up, supplements, sleep optimization and recovery ideas to include?
The Ultimate Altitude Training Supplement Stack
Hans says: He’s training for a 50K ultramarathon in Patagonia, in April, and he’s doing it from Cuzco in Peru – 3500 m above sea level. His body has taken 3 weeks to adapt and now he can go for long runs with out feeling exhausted. His heart rate compared to effort is very high – how can he adjust his training at this altitude so he can get the most out of it? Also, the race is at sea level, is there a golden number of days he should stay at sea level before the race?
-We finish this episode with a tip from Jordan Harbinger at the Art of Charm. ———————————–http://JordanHarbinger.com——————
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 Fitness!
-We finish this episode with a tip from Jordan Harbinger at the Art of Charm, on being a better leader by leading without domination, and also a special announcement from PodcastOne.
My guest on today’s show, Dr. Jolene Brighten, is a functional medicine naturopathic doctor and the founder of Rubus Health, a women’s medicine clinic that specializes in women’s hormones. She is recognized as a leading expert in post-birth control syndrome and the long-term side effects associated with hormonal contraceptives. Dr. Brighten is the best-selling author, speaker, and regular contributor to several online publications including MindBodyGreen. She is a medical advisor for one of the first data-driven apps to offer women personalized birth control recommendations.
Out of the 100 million women (almost 11 million in the United States alone) who are on the pill, roughly 60 percent take it for non-contraceptive reasons like painful periods, endometriosis, PCOS, and acne. While the birth control pill is widely prescribed as a quick-fix solution to a variety of women’s health conditions, taking it can also result in other more serious and dangerous health consequences. Did you know that women on the pill are more likely to be prescribed an antidepressant? That they are at significantly increased risk for autoimmune disease, heart attack, thyroid and adrenal disorders, and even breast and cervical cancer? That the pill can even cause vaginal dryness, unexplained hair loss, flagging drive, extreme fatigue, and chronic infection. As if women didn’t have enough to worry about, that little pill we’re taking to manage our symptoms is only making things worse.
Dr. Brighten specializes in treating women’s hormone imbalances caused by the pill and shares her proven 30-day program designed to reverse the myriad of symptoms women experience every day—whether you choose to stay on the pill or not.
Featuring simple diet and lifestyle interventions, this podcast will be a crucial step to reversing the risky side effects of the pill, finally finding hormonal health, and getting your badass self back.
During this discussion, you’ll discover:
-An overview of how the pill works…9:38
Dr. Brighten is a former user of the pill; didn’t understand the ramifications until studying in natural medicine
It works at your brain level
How do the ovaries know when to ovulate?
The pill distorts FSH/LH levels, thus affecting ovulation, menstrual cycles, etc.
Causes mood alterations and even difficulty getting pregnant once off the pill
What normal FSH/LH levels should be sans the pill
Day 1 of the period begins the “flow” of maturing eggs
FSH and estrogen rise
Once ovulation occurs, the corpus luteum secretes progesterone
Every form of birth control produces progestin, not progesterone
Weight gain is common
Water retention due to lack of progesterone
Moodiness is common
Key point: A woman stops ovulating because the pill is affecting her body at the brain level
-Dr. Brighten’s thoughts on supplementing w/ progesterone…16:03
There’s a time and place for it, but first ask “why” you need it
Can help w/ anxiety, sleep quality,
Women need progesterone to strengthen the myelin sheath in the brain; also w/ neuroplasticity
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Do you have questions, thoughts or feedback for Jolene Brighten or me? Leave your comments below and one of us will reply!